exercise

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

Real Girls Don’t Just Wear Pink

I love the fact that we bring awareness to Breast Cancer during the month of October by wearing pink and participating in different fund raisers and various events throughout the month.  However, what saddens me, to be honest, is many women participate in these activities, yet neglect their own health during the other 11 months.  Pink is pretty, but it takes a lot more than putting on a pink blouse, shirt or dress to take a stand to fight against cancer.  WHAT DOES IT TAKE?

It takes courage to do the “hard stuff”.  Those things that are not only hard, but often get neglected when a busy life gets in the way.

  • Exercise. Yes, it takes courage to exercise when there is the fear of failing or someone seeing you not looking your best. It takes courage to try something new by getting up a few minutes early for a work out before your day gets started.

 

  • Eating Healthy. Making the decision to overcome the temptation to grab the quickest thing to eat when not the healthiest, takes courage.  Yes, it takes some effort and hard work, sometimes to make the right decision for your body.

 

  • Regular Check Ups. Sometimes cancer still strikes when doing all of the right things.  That is why regular check ups and mammograms are the key to early detection and may be the thing that saves your life.  It can be scary, to make that appointment, but real girls become courageous when they conquer their fears.

When I think about making my 8 year old daughter aware about breast cancer, I have to laugh at the idea of getting her in anything pink. She is not a girly girl and I don’t think she owns anything pink.  

 

SO WHAT CAN I DO?

I can lead by example with exercise, eating healthy and getting regular check ups.  I want her to be a real girl of courage and do the right things that take care of her body, even though it may be hard at times. We may not be wearing that much pink at our house, but we are making a commitment to exercise together and eat healthy.

So I encourage you this year to stay aware and take action to fight breast cancer past the month of October.  

 

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.

 

A Quick Workout! A Way to Love Others

A quick workout.  Most busy women think they don't have time to squeeze it in.  One reason may be that they're busy taking care of family and friends and/or working over time at their jobs. You may try to give your very best with love and dedication by giving all of your time to your family, friends and job. But can you really give your best if you don’t take time for yourself and improve your own health. There is a misconception that if you give ALL of your time towards the needs of others, you're showing love. But that often leads to burn out, exhaustion, irritation, frustration, and poor health. To be a healthy example to children, coworkers ,or employees, your own health must come first.  You may feel selfish at times and struggle with a little guilt, but think about how much more you have to offer when you're at your best physically and mentally. In my own life, I've had to make this a realization.  When not giving myself time each day, my attitude and energy level for my family, children, clients, and friends, was not something they'd want to be around….even though I'd be “giving”.

Here's a challenge.  Write down your schedule on MOST days, from the time you wake up to the time you go to bed.  Is there any time that is scheduled for you to focus on improving your health and fitness?  If not, I'm guessing, burn out is right around the corner.

The good news is that taking time to improve your fitness does not have to take a ton of time.  More and more research is showing that short bouts of exercise when done properly can be just as effective as long endurance activities. Another popular work out is the HIIT (High Intensity Interval Training) program, which pairs quick bouts of high-energy exercise with low-effort rest intervals and can be done in 30-45 minutes. Exercise scientists have demonstrated that HIIT can...

  • boost the performance of competitive athletes
  • improve the health of recreational exercisers
  • provide the benefits of continuous-endurance training with fewer workouts

You'll have more energy to love those you care about once you begin taking care of yourself.  Once you connect with that reality, you can design a clear program that works for your lifestyle. And as a bonus… you're setting a good example to the ones you love.

 

A Date for the Busy Couple

Is it even possible to have a normal date (as you once did) and a candle lit dinner amidst every thing the world is bringing you.  Maybe you're new social life consists of party after party for those under the age of 10 and, to be honest, you're too tired to even think about a date.  How does today’s busy couple stay connected and still feel that they have time for each other? What I've learned as I work with busy women to create a Personalized Fitness Plan, is that most women are overwhelmed with life.  How in the world do you make time for exercise, much less have quality time with your husband?

For my marriage, we have to sometimes get creative and think outside of the normal dates we once had when our life was simpler.  Yet I still feel connected since we've made it a priority to find ways to spend time together.

A date for this busy couple may look something like this.

  • A walk or run

When my husband and I need to catch up or discuss certain things going on in life, we love putting on our shoes and going for a run or walk.  We tell the kids to grab their scooter or bike and head outside with the family.  While they are busy seeing who is the fastest, we are getting connected and spending quality time together.  We've also from time to time made a commitment to work out or train for a local race together.

  • Have Lunch

We don't always have time for a long dinner nor can we always make arrangements for a babysitter, so we schedule lunch.  The key words for a busy couple are “schedule it".  It's more likely to happen if you set a specific date and time and put it on the calendar that just having good intentions to make it happen.

  • Friend exchange

Some times we just need to have one hour for dinner.  We're fortunate to have best friends who need the same.  Babysitters can be expensive and not many want to waste one hour….which may be all they get.  Find a couple who's willing to keep your kids for an hour or two for a date night and be sure to find a time to offer the same to them.

The key is thinking outside the box.  You can still have romance and quality time.  It just may not be the way you once did.

 

Gone Fishin'

What is it about the start of a new fiscal year that causes so many of us to re-evaluate all of the little things that make our lives our own?  We set goals to eat more vegetables and lay off sweets so we can fit into those stylish jeans.  We talk about buying organic & supporting local farmers while promising to wash our faces every night before bed so we don’t continue to age ourselves unnecessarily. All great changes to make, but all merely changes to the surface.  Roll up your sleeves and push back your hair ladies it’s time to GO FISHIN’!  People who are always to striving to change their outsides more than likely need some changes to their insides too and what better time of year to help our friends find a little Jesus.

He is the cardiologist to the heartbroken, chef to the hungry, father to the fatherless and it’s high time we show folks just what his love feels like.

"While walking by the Sea of Galilee, he saw two brothers, Simon (who is called Peter) and Andrew his brother, casting a net into the sea, for they were fishermen.  And he said to them, “Follow me, and I will make you fishers of men.”  Immediately they left their nets and followed him."  Matthew 4:18-20 (English Standard Version)

Be transparent with the people you are in contact with daily.  Let his love shine through you.  Be open to answer questions about faith truthfully.  Above all, remain respectful as you share the word.  You role this time around may be as the seed planter.

"The fruit of the righteous is a tree of life, and he who wins souls is wise."  Proverbs 11:30 (New International Version)

Most workplaces have No Solicitation policies, which often includes sharing written materials on faith.  Be aware of what you can and can’t do when it comes to fishing.  You can’t do much fishing if they take away your license.

Stoplight Prayer:  Father in Heaven, thank you for blessing me with all that I have and showing me all that you are.  Help me to show others all the wonderful things that your love has to offer.

No More New Year’s Resolutions

This may be time of the year when you are gearing up for a New Year’s resolutions to start your fitness program, lose weight or eat better.

 In my 20 yearsexperience in fitness as a certified personal training, weight loss instructor, licensed well coach and leader in the industry, I have learn that 50% of women drop out of most fitness programs within the first 6 months.  It is heartbreaking for me, as someone who is passionate about health and fitness, to see these women give up.  I have come to learn the reason why. 

 The truth is there is no one “diet” or exercise program that works for everyone. To be successful in weight management, women must find what works for them, personally.  Each year they are told something different. Give up carbs and their favorite foods; do P90X; walk 30 minutes a day or do the latest dance class craze. It can be confusing and overwhelming. The problem for most busy women is they are attempting new programs that are not conducive to their busy lifestyle or address the issues that lead to their inconsistency. When it does not work, it can quickly lead to feeling like a failure and giving up any hope that healthy eating and exercise are even possible.

 I know without a shadow of a doubt there is hope and they do not have to give up just because it is not working. For me, as a career mom with a desire to be healthy, I understand the challenges of multiple responsibilities with long to do lists for many women.

 If you are ready to be in control of your eating and have a consistent exercise program, even with your busy lifestyle, forget the New Year’s Resolutions.  You know they never work long term anyway.  Instead consider designing a personalized food and fitness plan that you know will work with your schedule and lifestyle.  Throw out what worked in the past (temporarily) or for some one else and discover how to be confident in your own program because you know you can do it consistently. 

 If you’re unsure how to do that and you’d like some help, a free consultation with me might be the best way to get started.  We will discuss strategies to overcome certain food triggers and inconsistencies in your exercise; the best exercise program and eating plan for your schedule; and what motivates you to exercise and eat healthy for a lifetime.  

 Please email me at Crystal@yourfitnessdesigner.com to get scheduled for this free session.

 

 

Your Body Image….It is not all about you.

There are many physical benefits to regular exercise including higher self-esteem and positive body image. When a woman makes the decision to exercise for herself and no one else, there is a confidence that is created within her and is reflected to those around her.  However, women who have a poor body image are sometimes unable to see how it may be affecting other areas of their life, especially their relationships. They may become busy with life and unable to evaluate what it is costing them. Being a size two or twenty two is not the point. It is about feeling good with who you are as a woman and taking control of your health and fitness.   It is easy to say, how you feel about your body does not affect anyone else, but it could be affecting your relationship without you realizing it.

For example:

  1. Your Relationship with Your Spouse

Your relationship with your spouse is greatly affected when being intimate with him   or     participating in his favorite outdoor activities become uncomfortable for you because you do not feel good about your body. The truth is your looks may just be your issue, not his.  He just longs to have his wife do the things she once did with him.

  1. Your Relationship with your Children

Staying physically active can give you the energy to participate in those activities that your children may be begging you to do WITH THEM. Regular exercise gives you the energy and strength you need for them and is a healthy example to pass down to your children.

  1. Your Relationship with Others

I have seen so many women shy away from participating in social activities with others or avoid putting themselves in situations to meet new people because of a poor body image.  It is very sad to think relationships and a deep connection with others are being missed because of a lack of security in oneself.

God wants you to know that you are wonderfully made (Psalms 139:14).  It is not about being a certain size.  It is about feeling confident in who you are so that you are able to be the woman God intended you to be. Make a decision today to take control of your health and fitness by making exercise a part of your life. Don’t allow your feelings of self-doubt and poor body image affect other areas of your life, especially your relationships. If you would like to discover how to be in control of the choices you make with your health and be confident with your body, click here to go to my website.

 

What Can you Control?

My friend Linda, who is a strong independent woman, has spent the last 20 years of her life building a career in marketing for a college university. Very goal driven and structured, she worked hard to get ahead while providing a good home for her husband and two daughters. However, her plans and goals were interrupted the day she heard the words “it’s cancer”. At age 43, after discovering a cist in her breast, she was given the news that she may only have one year to live. She was “mortified” and knew this was a situation that she could not control no matter how hard she tried.  After picking herself up and turning to God, she knew she could not control the news that was given to her but there were things that she could control. Her first plan of action was to completely release it to God and become proactive in her treatment. By not accepting the recommendation of the first physician, she became proactive and found a new Doctor who was able to relieve some of her fears of and provide comfort with a treatment plan that worked for her.

After battling her weight for many years and yoyo dieting, she realized that it was time for her to take control of her health. Although Linda had been very successful in other areas of her life, eating healthy and exercise were never something that made it to her priority list. Fast food three times a day, working long hours, and rushing her daughters to dance rehearsals each day was a way of life.  She gave no thought to what she ate and usually used food to deal with her emotions.

When introduced to a healthy weight loss program, she decided to take control of her weight and join.  In the past, her motivation to lose weight was for looks only and tended to last only for a short time. It was different this time.  She wanted to be healthy for herself and be an example to her family.  She realized that her disease and lifestyle, not only affected her, but her friends and family.”

Linda is a success story.  Thankfully, the cancer did not spread to the lymph nodes, a miracle according to her Doctors. With a full mastectomy and successful reconstructive surgery she is cancer free.

Today, ten years later, Linda is gracious to God and believes he saved her for a reason. She knows she was given a second chance and should use it to the very best of her abilities. Her purpose is to live a healthy lifestyle and to set an example to others. She believes that life is a journey with twists, turns and bumps in the road and how she takes them are up to her and will make a difference in her success or failure.

In her journey to healthy eating and overcoming her emotional triggers, she has come to understand a piece of chocolate cake is comforting until 30 minutes later when her sugars are out of control, she’s hungry again and has little energy to exercise! She chooses to eat healthy and exercise so that she can feel better, stronger and more powerful.

She makes a conscious effort each day to take control of her health.

“I know”, says Linda , “there are things I can do”.

  • “I can choose to eat when I am hungry, not emotional”
  • “I can make the right food choices”
  • “I can choose to be more active”
  • “I can choose to make a lifestyle change”

Linda is an inspiration and example of how to stay strong when hit with things that are out of your control even being faced with health issues. She has shown how to be proactive and take charge of your health.  She is a reminder to stop focusing on what you can’t change and have courage to take control of what you can change.

 

 

 

Maximize Your Fitness

We all know that exercise is important to overall health and wellbeing, no doubt.  We know this.  Trying to fit it into our daily lives is a whole other story. Life is busy. Life is full. There are so many things that need to get done in a day. Whether you are a dedicated work out stud machine or a couch potato, the following information will help you be the most efficient and effective in starting a work out program or tweaking the one you have to ensure you get the most out of the time you put in. It all comes down to timing. The latest research shows that the beneficial effect of exercise lasts between 48 and 72 hours, including the positive effects on insulin, glucagon, and cortisol. So, you need to space your workouts accordingly. If you work out only twice a week, then put 72 hours in between, and work out Monday/Thursday or Tuesday/ Friday. The best way to get the continual benefit in your body is to work out at least 3 times per week, spacing it out like Monday, Wednesday Friday. If you work out more than 3 times per week, then alternate and do cardio every 48 hours, and then add resistance training on the other days.

Why is this so good? Working out helps every system to function more efficiently: our vascular system (heart and blood), brain and nervous system, joints and muscles, as well as our hormones and neurotransmitters. The latest research has shown the impact of exercise on insulin receptors. It makes them more sensitive, or receptive. You want that. I want that. Because when the receptors become resistant Type 2 Diabetes has either arrived, or is right around the corner.

For those who are in a rut and not working out, even just adding a brisk walk for 10 minutes per day has show to have positive benefits. Then just be sure to do that every Monday Thursday and you will have done wonders for your body. Then you can slowly increase it to 20 minutes, then 30 minutes on Monday Thursday, and just see how good you feel.

If you are having a hard time getting started, visit my website www.drsheffield@me.com and send me a message with your contact information and I will send you information that will help you be accountable and get you moving in the right direction. If you have any pain with walking, contact your doctor to have it figured out.