{"id":19105,"date":"2014-04-16T00:25:17","date_gmt":"2014-04-16T04:25:17","guid":{"rendered":"http:\/\/girlfriendscoffeehour.com\/?p=19105"},"modified":"2014-04-16T00:22:08","modified_gmt":"2014-04-16T04:22:08","slug":"get-workout-results-weight-fitness","status":"publish","type":"post","link":"https:\/\/girlfriendscoffeehour.com\/wordpress\/2014\/04\/16\/get-workout-results-weight-fitness\/","title":{"rendered":"Get This Workout for Results in Your Weight and Fitness"},"content":{"rendered":"

\"change\"<\/a><\/strong><\/p>\n

Have you ever said things like this?\u00a0<\/strong><\/p>\n

    \n
  1. \u201cI have been doing this workout for the past ten years, why am I not seeing any results?\u201d<\/li>\n
  2. \u201cWhen I used to workout, I did\u2026\u2026.,\u00a0 now I can\u2019t stick with anything?\u201d<\/li>\n<\/ol>\n

    What is going on?\u00a0 What is happening?<\/p>\n

    First, if you are like me, you like routine and schedules.\u00a0 But even with a routine, workout programs have to change for there to be results in your weight and fitness.<\/p>\n

    Second, the reason you may not be able to stick with your workout is because your life and body may be different in this season of life. \u00a0Think back how your life was when you were consistently exercising. \u00a0 How is it different today?\u00a0 Consistency is what gets results in your weight and fitness goals and, if you are trapped by thinking you have to exercise the way you\u00a0did in the past, consistentcy will always be a struggle.<\/p>\n

    If you cannot fit in<\/b> a workout to your schedule or you have hit a plateau<\/b> in your fitness<\/b> or motivation<\/b>, look at changing one of four things.\u00a0 Try these suggestions for your workouts:<\/p>\n

    Your TYPE of Exercise<\/b><\/p>\n

      \n
    • 1 minute intervals of jogging during your walk every 5 minutes for 30 minutes<\/b>.\u00a0 This will save time by allowing you to accomplish more during a shorter period of time.<\/li>\n
    • Replace one day of cardio with strength training<\/b>.\u00a0 Be sure you are lifting the appropriate amount of weight to get results and think outside of the box. After designing a strength training program at home for a client, she is more consistent because she does not feel the pressure to get to the gym for a workout.<\/li>\n<\/ul>\n

      Your INTENSITY or How Hard You Work<\/b><\/p>\n

        \n
      • Decrease your exercise time and work a little harder<\/b> by either walking faster or increasing your intensity on an exercise machine.<\/li>\n
      • Increase your weights in your strength training program<\/b>.\u00a0 If you are lifting the same amount of weight as you were last year, it is time to increase your weight by 1-5 lbs.<\/li>\n<\/ul>\n

        \u00a0<\/b>\u00a0<\/b>\u00a0<\/b>Your DURATION of Work Out<\/b><\/p>\n

          \n
        • Pick one day a week to add an extra 15 minutes to your cardio time.<\/b>\u00a0 Avoid putting this pressure on yourself to do it for every workout which can lead to feeling overwhelmed and giving up.<\/li>\n<\/ul>\n

          Your FREQUENCY or Number of Days You Work Out<\/b><\/p>\n

            \n
          • Add one more day of exercise to your schedule<\/b>.\u00a0\u00a0 What?\u00a0 That can\u2019t happen, right?\u00a0 Think about this, decrease your time of exercise so that you can fit it in, work harder during that time and add another day for a quick workout.<\/li>\n<\/ul>\n

            The Bible tells us in Ecclesiastes 3:1,<\/p>\n

            \u201dThere is a time for everything, <\/i><\/b>and a season for every activity under heaven.\u201d<\/i><\/b><\/p>\n

            As women, we go through different seasons of life. It may be time for you to change our way of thinking to get results in your weight and fitness.<\/p>\n

            In Good Health,<\/p>\n

            Crystal<\/p>\n","protected":false},"excerpt":{"rendered":"

            Have you ever said things like this?\u00a0 \u201cI have been doing this workout for the past ten years, why am I not seeing any results?\u201d \u201cWhen I used to workout, I did\u2026\u2026.,\u00a0 now I can\u2019t stick with anything?\u201d What is going on?\u00a0 What is happening? First, if you are like me, you like routine and […]<\/p>\n","protected":false},"author":102,"featured_media":19110,"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":[15],"tags":[2475,6090,6091,425,6092],"class_list":["post-19105","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-at-home-with-gch","tag-coaching-with-crystal","tag-fitness-motivation","tag-fitness-plateau","tag-girlfriends-coffee-hour","tag-results-in-workouts","entry"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2014\/04\/change.png","jetpack_shortlink":"https:\/\/wp.me\/p39pHp-4Y9","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"_links":{"self":[{"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/posts\/19105","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=19105"}],"version-history":[{"count":8,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/posts\/19105\/revisions"}],"predecessor-version":[{"id":19122,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/posts\/19105\/revisions\/19122"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/media\/19110"}],"wp:attachment":[{"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/media?parent=19105"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/categories?post=19105"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/tags?post=19105"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}