{"id":14142,"date":"2013-08-21T01:00:20","date_gmt":"2013-08-21T06:00:20","guid":{"rendered":"http:\/\/girlfriendscoffeehour.com\/?p=14142"},"modified":"2013-08-21T08:12:59","modified_gmt":"2013-08-21T13:12:59","slug":"ten-ways-to-stick-to-an-exercise-program-6-get-results-in-your-program","status":"publish","type":"post","link":"https:\/\/girlfriendscoffeehour.com\/wordpress\/2013\/08\/21\/ten-ways-to-stick-to-an-exercise-program-6-get-results-in-your-program\/","title":{"rendered":"Ten Ways to Stick to an Exercise Program &#8211; #6  Get Results in Your Program"},"content":{"rendered":"<p style=\"text-align: center\"><a href=\"http:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2013\/05\/AskCrystal.jpg.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-12069 aligncenter\" alt=\"AskCrystal.jpg\" src=\"http:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2013\/05\/AskCrystal.jpg.jpg\" width=\"450\" height=\"225\" srcset=\"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2013\/05\/AskCrystal.jpg.jpg 450w, https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2013\/05\/AskCrystal.jpg-300x150.jpg 300w\" sizes=\"auto, (max-width: 450px) 100vw, 450px\" \/><\/a><\/p>\n<p>Like most people, myself included, you probably want to quit when you do not get results from exercise.\u00a0 I have heard women say, \u201cI go to the gym every day\u201d or \u201cI have been trying really hard and nothing is working.\u201d\u00a0 If you have felt this way, it could be because you are not following a program that is right for you. Everyone has different goals, schedules, and fitness levels; and cannot follow the same plan. \u00a0To avoid frustration before you get started, <b><span style=\"text-decoration: underline\">develop an exercise program that gets results<\/span>. <\/b>\u00a0It will help you stay focused and able to stick with it longer.<\/p>\n<p>Take a few minutes when writing out your workout schedule and determine the following:<\/p>\n<ul>\n<li><b>Type: <\/b>What do you want to achieve? Is it weight loss, strength, or flexibility? It is important to choose the right type of exercise (walking, jogging, yoga, strength training, etc.) to meet YOUR goals. Don\u2019t forget the type should also be something that you enjoy.<\/li>\n<li><b>Intensity: <\/b>\u00a0This refers to how hard you are working. Are you working at your target heart rate, burning enough calories during your cardio exercise or lifting the right amount of weight to see changes in your muscle tone?<\/li>\n<li><b>Duration:<\/b> Once you determine your intensity, next set the appropriate length of time for your workout such as 20, 30, or 45 minutes. .<\/li>\n<li><b>Frequency:<\/b> Decide how many days a week you can commit to. \u00a0If you are just starting, don\u2019t set yourself up for failure by trying to do 5-7 days a week. Start with 1-2, gradually working your way up to 3-5.<\/li>\n<\/ul>\n<p>I have seen so many women become frustrated when they do not see any benefits from their work.\u00a0 If you have felt that way, it could be that you are not following the right program.\u00a0 A few small changes in your type, intensity, duration, and frequency may be all you need to see results.<\/p>\n<p>If you are not getting the results you want or unsure of how to get started, it may be helpful to consult with a professional. \u00a0I would love to help you. Learn more at <a href=\"http:\/\/www.yourfitnessdesigner.com\/Services.html\">http:\/\/www.yourfitnessdesigner.com\/Services.html<\/a> \u00a0and email me to\u00a0set up a time for a consultation.\u00a0 Avoid\u00a0feeling like you are roaming around aimlessly wondering what you should be doing.\u00a0 Start with the exercise plan that will get results in your program.<\/p>\n<p><em><strong>In Good Health,<\/strong><\/em><\/p>\n<p>Crystal<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Like most people, myself included, you probably want to quit when you do not get results from exercise.\u00a0 I have heard women say, \u201cI go to the gym every day\u201d or \u201cI have been trying really hard and nothing is working.\u201d\u00a0 If you have felt this way, it could be because you are not following [&hellip;]<\/p>\n","protected":false},"author":102,"featured_media":12069,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[2399],"tags":[2475,2256,2522,2547,425,3131,3336,2521],"class_list":["post-14142","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-wellness-fitness","tag-coaching-with-crystal","tag-crystal-breaux","tag-duration-of-exercise","tag-frequency-of-exercise","tag-girlfriends-coffee-hour","tag-how-to-stick-to-an-exercise-program","tag-intenisty-of-exercise","tag-type-of-exercise","entry"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2013\/05\/AskCrystal.jpg.jpg","jetpack_shortlink":"https:\/\/wp.me\/p39pHp-3G6","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"_links":{"self":[{"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/posts\/14142","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/users\/102"}],"replies":[{"embeddable":true,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/comments?post=14142"}],"version-history":[{"count":6,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/posts\/14142\/revisions"}],"predecessor-version":[{"id":14237,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/posts\/14142\/revisions\/14237"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/media\/12069"}],"wp:attachment":[{"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/media?parent=14142"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/categories?post=14142"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/tags?post=14142"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}