consistency

A Fitness Plan that Works

One of the greatest challenges for busy women is to have CONSISTISTENCY with their exercise program. I frequently have women tell me, “I can’t stick with anything.”  If you can relate, have you ever given much thought as to WHY? I have discovered the reason is that most busy women have not found an exercise program that works for their schedule and the demands of their life?  Therefore when the demands of life happen, their workouts become hit or miss (inconsistent) or they quit all together. Think about it. When starting an exercise program, do you assess your schedule to see how much time you have and what plan is best for your lifeSTYLE and personal fitness goals?

 Take for example my client, Lisa. She was attempting to do one hour of cardio exercise Monday–Friday at her local gym. To increase her metabolism and muscle tone, she planned to add one strength training workout a week, but often struggled to get it done. She was unmotivated, bored and under the impression that she her strength training program would take her over an hour each week. She felt stuck and wondered how to make it work. With her work load and travel approximately three days a week, she found it challenging to stick with that program.

 By assessing her schedule, we were able to create a new work out that fit her lifestyle and met her fitness goals.

  • Because her time was limited Monday-Friday, we developed a cardiovascular work out that can be done in less than an hour with intensity that is challenging for her and can be done when traveling at most hotel gyms. Instead of giving up all together because her time is limited, she was able to see that she can still burn the same amount of calories in a shorter amount of time if working properly.

 

  • She is no longer bored and has overcome her misconception that weight training is slow and takes a long time. She now has a 30 minute strength training workout that she can do at her the gym at her office or at her hotel gym.  Her program motivates her because she is moving quickly, which eliminates boredom and with a new intensity, she is seeing results in her muscle tone.

 Lisa struggled to be consistent with her program of one hour of cardio exercise Monday-Friday and one day of strength training a week.  Her new program is 3-4 days a week of 30-45 minutes of cardio and one day of 30 minutes strength training work out. It is not only quick for her busy life, but at an intensity that allows her to meet her fitness goals.

 She now has a fitness program that fits her schedule and motivates her because she it is one that will give her CONSISTENCY.

 Lisa’s solution may not be your solution.  But that is the whole point of a personal fitness design.  We are all unique women with different challenges, busy lifestyles and goals.  There is not one program that fits all women. To be consistent, you need to find what works for your personal schedule. If you are stuck, unsure of what to do and feel like consistency is a challenge, I would love to help you with a free telephone consultation. Please email me at Crystal@yourfitnessdesigner.com and place consultation in the subject line to set up a time.

 

Motivation to Change

Motivation to exercise and eat right! Why don’t we have it? How do we get it? Change in our routine may be necessary from time to time.  Have you ever thought if I have to get on that treadmill one more time or hear that instructor tell me what to do with her bubbly smile, I will scream?  If you are not willing to try something new, you will eventually quit all together.

Sometimes we get stuck in a rut doing the same things over and over and then wonder why nothing is working and why we have lost our motivation.  We want to be healthier, stronger, have consistency in our habits and of course, see results, but we are not always willing to change a behavior.  So we lose our motivation to keep going because we are bored and begin to think nothing is working.

Another reason we may lose our motivation is that we are holding to the same thing that motivated us in the past and then wonder why it is not working.  It may be time to think of a new motivation.  For example:   20 years ago, the only reason I exercised was for my appearance.  Today, I do still care about how I look  (lets all be honest), but if I tried to use my looks as my ONLY motivation to eat right and exercise, I would probably quit on those days I could care less how I look.   My motivation to live healthy is to set a good example for my children, to have a higher quality of life and most of all .... be the best I can be physically and mentally for myself and my family.

To have results in our health, fitness and life, we need to be willing to make changes even if they are small.  I once had someone say to me, you may not be able to do what you want to do, but WHAT CAN YOU DO. Here is a little tip, try logging your exercise and food for one week to see if you are really eating what you think you are or exercising hard enough.  Are your eating healthy food but your portions are way too big, are there hidden calories that you never thought of, or are you sabotaging your workouts by ending it with a 300 calorie drink? Once we identify behaviors that may need to change, and connect with our motivation, we can then begin to have consistent behaviors that bring us results.

Our health is a lot like our spiritual growth.  We pray for something new, but all we do is pray when God may be calling us to step outside of comfort zone, take a risk, or be open to new opportunities.  What worked in the past may not be working any longer.  We are not open to new things because we know that is not what would work for us.  It did not work in the past so why would it now. I have a new favorite verse Isaiah 42 :9

Behold, the former things have come to pass.  Now I declare new things: before they spring forth I proclaim them to you.

How about this quote, which for me personally, can be kind of painful-

“If you want to change attitudes, start with a change in behavior.”

William Glasser

Forget about what may have worked in the past, think about something new.

What is your new behavior and motivation?

To learn more about how to be fit for life by creating a  plan just for you with your personal Wellness Coach, contact me crystal@crystalclearchange.com or 409-550-7606