Health/Fitness

Discover Life Balance & Time for Yourself

So today, I really thought there was going to be a knock down drag out fight between all of the voices in my head who all wear different hats. The hat of mom, wellness and life purpose coach, teacher, student, homemaker, family cook, and oh, let's not forget wanna be "hottie wife". Trying to balance all of them and find time for myself with a little exercise is mentally and physically exhausting. Can I hear an amen? I mean really, is it even possible? I've come to learn that it is; however, it may be different than what some think. 

I am passionate for each role that I have, but to keep it together and stay healthy, I had to learn (and still learning) a couple of things. 

  1. My day must start with quiet time with the Lord. It's a must!
  2. I need to honestly answer a few questions and be real with myself.
    • What are my priorities? 
    • What season of life am I in right now? 
    • Have I made allowance or changes with my "yes's", schedules, and individual pursuits?
    • Does my time really go toward what I say is important?
    • Is what I am doing today going to make the biggest difference 1, 5, 20 years from now?

What about you?

As seasons of life change, have you made adjustments to your routine, schedule, and priorities? Have you taken the time to write down your priorities? You see, not everything can be a priority. If we try to give everything equal time, we are left feeling overwhelmed and too busy, yet never feeling successful at anything

By identifying our priorities in the current season, we can better manage our time around them giving us a sense of peace and balance. Ah! Doesn't peace and balance sound so refreshing?

Take a moment to think about a few things to ensure your time is organized and directed to what is important to you.

Evaluate Wasted Time

Try this courageous challenge. Spend a day, noting everything that takes up your time. Be brave enough to list things such as Facebook, Pinterest, favorite TV shows, even sleep, etc. How much of your time is given toward what you say is a priority? Sometimes, it seems we are so busy, but we can waste time on things that really do not matter. They may seem little, but small pockets of wasted time, add up to a lot of wasted time, which leads to a long list of things that were forgotten at the end of the day.

Evaluate Busy Time

Okay, so you might be saying, "I do not waste time. All of my time is spent on important things." The question then becomes, "Are they things that need to be a priority right now?" Just because it was given attention at one stage in your life, does not mean it needs to be now. Look at your list again and ask:

  • Is there something that you could put down for a while?
  • Is there someone else who could grow and/or learn if you delegated a specific task or responsibility?

The truth is, how we spend our time reflects what is really important to us. For example, if we say our health is important, but we are on the fast food diet with no exercise, it may not be as important as we think. If we say God and our family is everything, yet lack in quality time with God or too exhausted at the end of the day to spend time with family, they may be on the back burner. 

And now, one final step that can help us pull it all together to stay organized and get things done.

Focus

Oh man, a word I say to my 8-year-old say daily over and over. But honestly, don't we busy women struggle to stay focused? We can text, email, talk on the phone, and work on a project all at one time. But does it really produce a good outcome? To shut down all of the voices in my head, I have to consciously remember to work wearing one hat a time. Focus means, "Giving attention to one thing at a time." Yikes! Is that possible? Yes, and here is how. 

  • Begin your day by writing down what needs to be accomplished for that day. I do not encourage procrastination, but don't fill your day with tasks/projects that can be attended to another day or even another week. They are not a priority for today.
  • Schedule a specific amount of time for each task. That would include projects, phone calls, text messages, emails, and even Facebook (yes, give Facebook a certain amount of designated time).
  • While working on tasks, avoid answering text, emails or phone calls which interrupt your focus. Remember, you have given it a designated time, you will come back to it.

Part of being healthy is taking charge of our time and focusing on what is really important, which brings a sense of balance. Once we are healthy on the inside mentally and emotionally, then finding time to exercise will be the next natural step. 

Ephesians 5:15-16 says,

"Look carefully then how you walk, not as unwise but as wise, making the best use of the time, because the days are evil." (NIV)

Let's be wise with our time and get healthy and fit on the inside and out.

On God Moments, Asking for Help & Angry Tennis Matches

I had a God moment yesterday. 

It was during a tennis match at Courtyard against Becky and Rosa. I train with Becky and Rosa, so I know them; they are not any old opponents. I was playing with Renee. We won the first set 6:1, lost the second set 2:6. In the third set, I served first and won, Becky served second, quick set, 0/40, we won. Renee lost her serve, and we won Rosa serve. That makes it 3:1 us.

I went to the net to grab the tennis balls from Rosa to take my serve, my second time, and there was a disagreement about the score. Becky thinks it’s 2 all. Now all four of us are standing at the net and disagreeing. I start describing everyone’s service game and who won, but Rosa and Becky were not having it. They are both known for not having great memories. The four of us could not agree. Finally, we agreed to start the third set over. I was not happy, fuming actually!

I lost my serve. I was so angry. I was struggling to keep it together. Becky served and changed her serve from the last time. In my very angry head I was thinking she changed her serve to my backhand, because my forehand beat her the first time around. She seemed to remember that! I could not get out of my head how wrong this was. I wanted to throw my racket and walk off. Childish, I know.

Now the score was reversed, we were down 1:3. Taking deep breaths to calm myself was not working. I started praying. I asked Jesus for help, pleading to give me peace of mind. I told him I couldn’t calm down, I couldn’t play this way, I needed help, I needed Him. 

The momentum of our play started to shift, we started winning games, and we started catching up. We made it to 5:5, and then we won the next game, making it 6:5. Again, I spoke to Jesus pleading with Him not to make me eat humble pie by losing. I wanted to win. Don’t we all! I thought, please let us pull this out. The game went to duce, once, then twice. I got the last angle shot to win the game and set 7:5. Amen.

I gave thanks and glory to Jesus! It wasn’t me that won it on the court that day. I was the angry childish woman that wanted to throw her racket and walk off the court. I was the woman who couldn’t mentally get it together and in return couldn’t hit a ball to save her life. It was Jesus! He met me in my weakness that day. He showed me that at my worst, he loves me, and helps me back to my best. 

I think a light bulb went off that day.

I’ve been trying to figure out how to get to know Jesus.

He has been there all along, patiently waiting for me to ask for help, listening and watching my every move, every day. I have been trying to do all the right things only finding myself falling short time and time again. And again. And again. But the tennis court brought me some clarity. I finally realized that it’s not what I do that will get me closer to Jesus, it’s just asking for help when I need it and being grateful for it. Simple as that. He isn’t going to push me away because I allowed tennis to get the best of my emotions. He gently wraps His loving arms around me and gracefully speaks into my ear, “My daughter, I love you and I’m so glad we talked today.”

 

A Fitness Plan for Your Fall Schedule

Fall is here, and we have been talking a lot about it! The change in weather, time, and priorities also means a change in schedules and a good time to get back to exercise. But I have to be honest; this year is really kicking me in the rear. It is a crazy new schedule with a middle school daughter, late night practices and a son in the 3rd grade, which is the year when homework gets kicked up – just warning you if you are not there yet!

Personally, I have to access my new routine and time demands to design a realistic workout regimen to have consistency. What may have worked at one time may not work in my current season of life.

Are you in a season of life that seems impossible to find time to exercise? Let’s pause and commit to taking care of the body God has given us with the best resources we have at this time in our lives. Think about a few things.

1 - Decide to make it a priority

We all make time for things that are a priority. There is that nail or hair appointment that may not be missed because of its importance, or a snack of your favorite chocolate and an hour of Scandal sounds much better than 20 minutes on the treadmill. Once our health and exercise become a priority, we can find ways to plan for it. 

Proverbs 21:5 says,

“The plans of the diligent lead surely to the advantage, but everyone who is hasty comes surely to poverty.”

By making it a priority and submitting that plan to the Lord, He will provide a way.

2 - Assess your Actual Time, Schedule, and Responsibilities

Realistically, we have to be honest and admit that we may find an extra 30 minutes during the day just by cutting back on social media, email or TV. If that is not the case, it could be that there are too many things on our plate. Fall, a season of transition and change, is a good time to pause and learn to delegate or eliminate a few things completely. For my health mentally and physically, I have to learn that I cannot successfully add more to my plate before taking something off. My prayer for my time is Ephesians 5:15-16:

“Be very careful then, how you live, not as unwise but as wise, making the most of every opportunity.”

3 - Combine Activities

I love thinking outside of the box and getting a little creative. Our workout/exercise time does not have to be with a trip to the gym. Instead of sitting and waiting during football practice or dance class, I may have to use that time to grab 30 minutes of walking around a soccer field while I wait. When my husband and I need to catch up with each other or have quality times with the kids, we may head out around the block for a good walk and talk.

God wants us to take care of our body to the best of our ability, whatever our circumstances or limitations may be. By making exercise a priority and utilizing our time more effectively, exercise can become a part of life no matter the season.

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Gather Her || 10.20.16

 

gather-her

..whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable--if anything is excellent or praiseworthy--think about such things.

Enjoy an evening with women just like you who want to explore their faith and love all things fashion:

10.20.16
6:30 - 8:30 pm
FREE for all women!
RSVP on facebook

If you believe in the mission, we do accept donations! Click Here to donate.

At Gather Her, you will:
~ Find refuge in a lovely environment.
~ Create authentic, pure relationships through girl talk time after each message.
~ Hear truth through monthly guest speakers.
~ Meet women who are real, fun and authentic who love to laugh during our mix & mingle time!
~ Learn how to take care of yourself as an Ambassador of Christ through our monthly fashion partner.

Light Bites & Wine provided + Photo Booth

October Guest Speaker: CW's own, Lynn Marie Cherry, Author

Lynn has just published her first book and will share her personal journey of walking through betrayal and how we, too, can get to other side of our hurts and hangups we may have experienced in our lives. It's real #GirlTalk

#IamCreatedWoman
#Purpose
#LegacyBuilder

Created Woman: Equip & empower women to be who they are created to be inside & out.

One action step is all that is needed

Action! I wrote this word at the top of my journal as I began the New Year.  If you have worked with me, you know that I believe in setting very specific goals when creating a fitness and wellness plan. However, this year instead of writing goals for myself, I decided to choose one word (Action) that would dictate my thoughts and desires.  You see sometimes, I can get stuck by sitting in prayer while contemplating what I should do.  When in reality one action step is all that is needed to get going in the right direction.

For example, there are things that the Lord had placed in my heart for a long time, yet, I had done nothing.

I was hiding behind the mask of:

  • waiting for confirmation
  • waiting to be fully equipped
  • waiting for everything to be “just perfect” in my life
  • waiting to know the complete plan

The truth is that it was just fear.  Fear of the unknown, fear of failure, fear of, well there are many excuses.   I realized that I may not have it all together, but it was time to move and take some type of action.

In February of this year, I began in the process of expanding my coaching business by working toward becoming a professional Life Purpose Coach for women which is something that I have felt led to do for a long time.  Do I know the final outcome and plan?  No. But I know that I have a heart for helping women discover their God given purpose and have a closer relationship with Him.  It is time for me to move instead of saying “one day” as I sit and pray for courage. 

How does this relate to our health?

We read in 1 Corinthians 6:19 that we are to take care of our body and then James 1:22 commands us to be “doers” not just hears of God’s word.  So why is it so hard start an exercise program or healthy eating plan?  Could be fear of the unknown; feeling that everything has to be perfect; fear of failure?  Sometimes, one step is all that is needed to break that mindset and get moving in the right direction. 

What about you?  

Are you waiting for the right moment when one small  step is all that is needed today?

Could you…..

  • make one call to learn more about what God has placed in your heart to do?
  • take the only 20 minutes you have today and go for a walk……. instead of thinking you need more time to work out. Use the time and resources that you do have.
  • choose one healthy thing to eat today…. instead of waiting for the day you can follow a "perfect diet plan” which is unrealistic anyway.
  • decide that you will pack a lunch one or two times a week instead of eating out.

Ladies, let’s break the mold and mindset of having to know everything and have it all together before we move.  Remember doing nothing gets us nowhere. Taking one action step is all that is needed to get us one step closer to better health and fulfilling the dreams and purpose God has created for each of us.

 

My Frustration, When I Could Not Run…..and What I Learned

I just love the quiet times to myself, or the times with girlfriends running and chatting about our life events. It has been a part of my life for many years. It’s what I do. But when physical circumstances left me no other choice but to take a break and pause, what would I do when I could not run?

Brussels Sprout Bacon Salad with Slivered Almonds

One thing I love is to try new salads that are easy and delicious for lunch. One thing I hate is to throw away food…..for any reason. So I knew I was in trouble after receiving my weekly delicious and fresh produce basket from my Co-op in Silsbee TX. I knew the Brussel Sprouts that came that week would not be a hit at my house. I love them; however, after trying them several ways for my family, I had given it up. After researching a few recipes, I decided to make my own combination for this Delicious Brussels Sprouts and Bacon Salad with Slivered Almonds.

On a Sunday afternoon, I decided to quickly put this together and make the dressing on the side which gave me three easy to go lunches for the work week. It was, convenient, inexpensive and a nice change from the regular day to day salad that can become boring.

Give it a try.

Ingredients

1 lb of raw Brussels Sprouts

6 slices of Turkey Bacon

½ cup of Slivered Almonds

2 TBS of Parmesan Cheese

Dressing:

1 TBS of Olive Oil

1 TBS of Dijon Mustard

2 TBS of Balsamic Vinegar

1 TBS of Lime Juice (you could substitute with lemon)

1 TBS of honey

Directions:

Cook bacon and chop into bite size pieces. Thinly slice Brussel Sprouts to your preference and mix in almonds, cheese and cooked bacon pieces. Mix all dressing ingredients together and store in separate container to drizzle on salad when ready to eat.

This makes 3 good servings at 315 calories and 11 gms of protein including the dressing.

 

Enjoy!

 

 

 

 

 

Eat Healthy and Exercise as a Way to Honor God

Have you ever been frustrated in years past because you cannot seem to stay motivated long enough to consistently exercise and eat healthy? Do you feel like you have the discipline for a short time, but then fall back into old habits and quit caring because it feels useless. As we begin the New Year by setting new goals, here is a new perspective that I believe can keep you on track.

How might things change for if you decided to eat healthy and exercise as a way to honor God?

If you are a follower of Jesus Christ, there is no doubt that there are things in your life you have decided to give to Him such as your finances, time, resources, marriage, children, work, etc. Why then, as women, do we sometimes try and take on the battle of our health and fitness within our own strength, discipline and power?

Here are a couple of common scenarios.

1. You have good intentions to get up in the morning to get in at least 30 minutes of exercise, but you cannot seem to find the motivation or desire to do it consistently.

2. You have had a stressful day, tired and frustrated and you think you have earned the right to over indulge with “comfort foods”. Do either of those sound familiar?

How do you think you may might handle the situation different, if you paused and asked yourself, “what is the best way I could honor and bring worship to God with body right now?”

1 Corinthians 10:31 says, “Whether you eat or drink, or whatever, you do, do all to the Glory of God.”

Last week, Adrienne challenged us in her blog to ask if the health and goals we are setting is a way to bring honor to self or the Lord. I have to be honest; I have not always had it right. My motives to eat healthy and be fit have not always been pure and frankly, somewhat selfish. However, I have discovered my motivation is stronger when I take out the “me” factor and do it as unto the Lord as a blessing to Him. God wants us to worship Him with what with our body. Deciding not to over indulge, eat out of emotions and taking time to care for your body through physical activity can bring Him honor.

Philippians 4:13 says, “I can do all things through HIM who strengthens me.”

God does now want or expect us to “try” harder on our own. He will give us strength to face the big things and the small things. Our health is just as important to Him as it is to us. Why not ask Him for strength that is not of our own.

I do believe this year can be different. If you would like to learn how to eat healthy as a way to Honor God, I would love for you to join me in my free telephone seminar, Thursday January 21, 2016 at 12:00pm -12:45pm Central time.

During our time, I will share,

• How to make healthy eating a part of your lifestyle in place of yo-yo dieting.

• How to manage triggers such as time and emotions that can lead to overeating.

• How to honor God in all you do including your time and food.

To reserve your spot, email crystal@yourfitnessdesigner.com or text 409-550-7606. Let 2016 start off with the right heart and attitude to make healthy living a part of your lifestyle by eating healthy and exercising as a way to honor God