routine

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.

It's Easy to Fall into A Routine: Journal #18

Routine. I thrive off of a routine. I know what to expect, I have the answers, and I know how to prepare for it. One of my top relational needs is consistency which I found out a few years ago through a program I took at church. At first, I thought consistency meant OCD, and I knew I wasn’t that (you would, too, if you saw my desk!). But then I came to understand that it was more about familiarity, logic, conformity…basically a routine! A routine is when you know what the expectations are.

Now, it’s not really a bad thing. It’s good to have a routine especially when there are little kids to feed, bathe, teach, and love, which is the case in my house. They know when bedtime is, when they get to eat, what’s expected of them…not that they always follow the routine, but at least they know it. And everyone raises their hands in celebration and agreement!

The down fall, at least for me, is that when things don’t go as planned or when I don’t know what’s happening, I stress out or freak out or both! And as the saying goes, “When mamma ain’t happy, no one is happy!” So when I’m stressed or have a moment, the house suffers; sometimes as a group and sometimes just one particular person (sorry my dear husband Hoit). It’s not pretty! And it can get ugly. And everyone raises their hands for extra grace!

But the last few years, God has been dealing with me about staying so close to my routine and the areas where I can give myself some wiggle room. It brings me to one of my favorite verses found in the Message Bible – you know the version that tells you like it is. Bam.

"So here’s what I want you to do, God helping you: Take your everyday, ordinary life—your sleeping, eating, going-to-work, and walking-around life—and place it before God as an offering. Embracing what God does for you is the best thing you can do for him. Don’t become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You’ll be changed from the inside out. Readily recognize what he wants from you, and quickly respond to it. Unlike the culture around you, always dragging you down to its level of immaturity, God brings the best out of you, develops well-formed maturity in you." (Romans 12: 1-2)

First of all, I love the bluntness of that verse! Just say it like it is! When I first read this years ago, it screamed, “pursue who you are created to be.” The very thing I love to talk about, write about, and scream about. But lately, especially as I’m now in a new season with a 5-year-old going to kindergarten, I’ve had to fight against falling into such a routine that my checklists are top priority. I’ve been finding myself stopping every 5 minutes to check what’s next, instead of stopping to check to see if I’m on track with what and who God has called me to be.

Just this week, I had to pull the plug (or re-schedule) our yearly conference, Style Speaks, to February because I was getting lost in the details instead of focusing on what God was really telling me to do this fall with Created Woman. It’s to build the people and the foundation. And those checks may take me longer to accomplish. And that’s okay. 

If you’ve been following me for a while, you know that I began 2016 with two words: intentional and abandoned. I knew that where and what I put my time and effort in, I needed to do it with intention and to live abandoned to who He has created me to be. It’s actually been a really cool summer as there have been a lot of intentional things going on behind the scenes (I know, we looked like we gave up online, but it’s not true).

Sometimes, you’ve just got to move things around. Move so that you don’t get complacent. Routine. Stagnant. Rigid. And do so without complaint.

As much as I’m passionate about pursuing who you are, I had to realize that sometimes I’m just as passionate about being consistent to a fault. This summer I’ve had to reevaluate and rearrange. Think differently. Strategize.

It’s essential for your life’s purpose in moving to bigger or maybe even smaller things God is asking of you. It may be hard to look at the way you’ve always gone about your business and goals and dreams and reevaluate your direction. It may be time to take a closer look. What is God saying? Do you trust Him? If you continue to do the same things the same way, you’ll stay in the same place.

I had to be intentional in getting out of my routine, look at the big picture, and move things around. Even people. I had to make new decisions so we can reach more women.

Without being willing to move, I couldn’t live abandoned. I would just be living the same way and taking a risk of becoming stale. Irrelevant. Basically, hit the ceiling and stay there.

So this week, as a new routine emerges with a new school year, or maybe its just the fall season, I encourage you to move things around. Shake it up! Don’t fall into such a routine that you become ordinary.

You were born to be and live a life that was extraordinary. What did Jesus die on the cross for if we are just to live by our to-do list? Chew on that! Bam!

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Gather Her || 10.20.16

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..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 our 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 our hurts and hangups we may have experience 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.

Editor's Note, October 2011

Life experiences, trials and joy lead us to be the woman we are today and sometimes that woman is exactly who we were created to be.  Our experiences mold us, inspire us; some teach us about priorities by showing us what things we should do today and which ones we should wait on.  With life pulling us in so many directions and opportunities, it’s easy to get lost in the hustle and bustle, loosing ourselves in the  routine of life, never stopping to smell the roses.  We miss the good things in life often because of our task at hand.  Lots of times, we miss the opportunity to help someone who needs exactly what we have by simply not lifting our heads from our blackberry.  But sometimes, as women, we band together shouting with one voice yelling, ‘Enough is enough.’  And when we do that, the world listens! Women around the world have yelled loudly for the cause of Breast Cancer and the results have been astounding.  The month of October is nationally known as Breast Cancer Awareness month and I can’t think of a better theme for Created Woman Blogazine for the month October.  As women, we are poised to be each other’s cheerleaders – not the enemy.  So as we look out into the first cool month of the year, I charge each of you to be the cheerleader in someone’s life that is facing, not just breast cancer, but any type of cancer that has tried to consume their life.

For the October issue of Created Woman, we will hear stories of triumph over trials as well as re-visit some heroines from last year and catch up with what they are doing today.  Their personal stories of conquest will inspire you to go beyond what you ever thought you could achieve.  Plus, just as fashion makes everything look better, we’ll show you ways fashion can actually help fight the cause.

As much as we enjoy sharing our life with you, hearing your stories are just as important to us.  Your comments and emails allow us to have a conversation with you, our friends.  Tell us what you’re thinking, share what inspires you, how you are becoming the woman you were created to be!

Thank you as always, for being a part of the Created Woman Blogazine, and enjoy becoming and being the woman you were created to be!

 

Created Woman

Fashion blog that highlights family health fun & purposeful living

October Calendar 

 

What Can You Do?

  1. First, if you are 40 or over, take some time to get a mammogram.  Do this for you and your family!
  2. Help to find a cure by supporting one of the below organizations.
  3. Spread the word - Be a voice.
  4. Become someone's cheerleader.

Ways to be a part of the cure:

Fashion Targets Breast Cancer

Stand Up to Cancer

Susan G. Komen

Join the family!

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Email: created@createdwoman.net

"What's Hot about being Single anyway?

The conversation went something like this;  Me: “So you just graduated from college, congratulations!  What are going to do now?” Girl: “I’m going to Europe to work at a resort for a year.”  Me: “Wow, that’s great!  I wish I had done something like that when I was still single and could.  No worries at all, just get up and go!”  Girl: “Yeah, it’s going to be great!” Oh to be single, carefree and no ties!  That’s the life!  Single ladies, don’t humdrum around about being single thinking, “Where’s my man?”  This is one of the best times of your life if you just embrace it.  The young lady I talked to about going to Europe got it; she received her education to plan for her future but before she settled into the routine of life, she is embracing the freedom she has taking the adventure of a lifetime.

Whether it’s Europe, a trip to the beach, taking risk you’ve been afraid of taking or moving to another city for a job; the possibilities are almost endless when you are hot and single!  And just so you know, age does not appply nor does the fact you may have recently found yourself single again.  If you are single, you are hot and single!  Here are a few more hot ideas to try out while you are single.

 

  • Interview for a job in the city of your dreams.  It could be your dream job or just a job that pays so you can live in a city that you always wanted to visit.
  • Grab some girlfriends and take weekend getaway to a spa or anywhere else you want to go.  Don’t wait for the phone to ring to get invited; you do the inviting!  Road trips with friends are great memories.
  • Take a week off from work for a “stay-cation,” a week at home doing all the fun stuff in your city.  Hiking, biking, visiting the hot spot restaurants, dance clubs, whatever you think is cool.   Take a look back at Stacy’s blog, “Havin’ Fun in the Summer Time” to get your wheels turning even more.
  • Girl-friend time - Chick-flicks, poolside with snacks and drinks, mani-pedi, shopping….the list is endless.
  • Something I wish I did more often, go visit a friend who has moved away and spend a weekend with them laughing about old times and making some new great memories.  No need to wait on someone else to take a trip, plan your own!
  • Speed dating…I said it!  If I were single, I would hit the speed dating where you get a 5-minute date with several different guys and your done.  No computer trying to figure out the best match taking all kind of personal information, just 5 minutes of FACE-TO-FACE time….something that’s missed in our electronic world.  It’s fun, fast and safe because your not giving out any personal information, just talking in a safe environment where you actually SEE whom you are talking to.  What a novel idea! Plus, no cheesy pick-up lines!

It’s a risk to enjoy life while you are still single, are you up for it?  I think you are and I believe in you.  Be wise in the process though; don’t blow through your savings or milk off your parents or friends.  Be smart in the process because you never know who your going to meet along the way and you don’t want to be a financial burden to your future husband.  But be brave and go out and enjoy life now, while you are single!

 

That’s What’s HOT about being single!

Share some of your ideas about what's hot about being single.

Fashioned for This Moment

For many of us life has become quite busy, making it less and less likely to live in and enjoy the present.  We rush to get to work and back home, take the kids to school or soccer, coach the team, plan meetings, attend meetings, pick up the kids, shop, cook and clean (take a breath).  We get to bed, only to start the same routine over again in the morning. The created woman is fashioned for the moment. However, with so many ‘must-do’s’ on the list, it requires some effort to take the time to S-T-O-P and smell the roses that have been strategically positioned along life’s journey.

Here are a few reminders to help you slow your pace, take a break and engage in the now moment you are fashioned for:

1.     Enjoy the beauty of your journey.  Life is a gift.  One that is to be cherished, respected and shared.  Each adventure is littered with ups and downs, good times and difficult times, moments of feasting and periods of scarcity.  The interesting fact about this is everyone is affected. There is, however, a power found in working through the difficult times, understanding they are temporary and can be used as fuel for the future.  Another noteworthy truth is we can learn from every single experience.

2.     Walk slowly through the crowd.  This nugget can easily get lost in the daily grind.  In the midst of busy-ness, we sometimes forget to look up and take in the expression of beauty found in the moment.  God placed the people around us – family and friends – along with nature and our environment in our presence, for our pleasure.

3.     Let go of the past.  If you are not careful, yesterday's experiences could have a negative impact on today's perceptions.  It is important to understand that the past does not have to dictate your presence, the present or your future.  Take advantage of the many resources that are available to help navigate through the challenges you may have experienced, so you can fully engage in the present.

While it is important to look back and thank God for bringing us through the past and it is necessary to know that our future is in His hand.  There is nothing like the present.  I challenge you to own it, engage in it and share it with those around you.

As a Created Woman, fashioned for this moment, how do you engage in the present?

Fitcation

With summer around the corner, you may find yourself in a different routine. Vacations and weekend get-a-ways can easily get us off track from our normal health and fitness routine. However, no matter where you are, you can build in a work out and incorporate a few simple tricks to eat healthy. The key is thinking outside of the box from what you may normally do.  If you routinely take exercises classes, what will you do if there is not a gym around?  If you walk each day, what do you do if there is not a safe environment or treadmill available?  My favorite new workout is Tabata.  This is a great 11 minute workout for the busy, traveling woman that is proven to get results. It can be done anywhere with minimal equipment or none at all.

If you have a few trips planned this summer, start thinking about what you can do to get a little exercise and be in control of what you eat.

Can you do this?

  • Call ahead to see if there is a gym available at your hotel or in the area
  • Have a friend commit to walking with you
  • Pack pieces of equipment such as an exercise band
  • Take a quick trip to the grocery store and be responsible for your snacks

To receive Crystal’s Picks, email me to get a list of quick healthy foods for a busy lifestyle and travel

  • If you have to get fast food, skip the value meal and go ala cart

 

Don’t get in a rut by thinking if you can’t do your normal routine, you can’t do anything at all, be flexible and change it up.

To learn more about the Tabata or for your own 30 minute work out that requires nothing more than an exercise band, email me at Crystal@crystalclearchange.com.

Next Level Fitness Part 2

After adding core work to your daily routine, the next way you can take your fitness to the next level is to incorporate both types of cardio work: anaerobic and aerobic. Each one uses different metabolic pathways in our bodies, the first without oxygen and the second uses oxygen. I am going to explain why this is important and how to add each one to whatever kind of exercise you are currently doing.

Back in the 80’s the emphasis was on aerobic exercise only. Now, research is supporting a mixture of both aerobic and anaerobic. It actually leads to more favorable effects on our hormones, including cortisol, insulin, glucagons and human growth hormone (HGH). This affects our energy levels, immune system, inflammation, as well as the way our body processes and stores sugar, protein and fat. Balancing aerobic and anaerobic training will allow your body to have more efficient metabolism.

Another reason to balance these two forms of working out is to better manage the end products of the pathways. Everyone who has ever worked out really hard and had soreness experienced lactic acid. This is the end product of anaerobic training. On the other end of the spectrum is oxidative load from aerobic training. Our bodies are really amazing at cleaning up oxidative stressors in the body, and completely avoiding oxidative stress is impossible. The goal is to do what we can to not cause excessive oxidative load, and avoiding excessive aerobic exercise is a really good idea for overall health and wellness. I could write a lot more on the subject, but will refrain to give you the bottom line.

Let’s move on to “the How”. It’s easy to balance your current workout by changing your exertion level. Aerobic training is at ~ 65 – 75% exertion level and anaerobic is higher at ~ 85-90%. So if you walk for exercise, start with the lower exertion level for about 5 minutes, and then take it up a notch and walk briskly (until you can’t talk when you walk and/or are breathing heavily) for about 1 minute, then take it back down for 5 minutes and allow your body to catch up. Repeat 4-5 times, and you will have successfully incorporated both anaerobic and aerobic pathways to your work out. You can apply this principle to cycling, elliptical, and just about any type of workout that you do. Any type of class that says it uses “burst” training is probably using this balanced approach. The key is to not overdo either one. It’s always a good idea to run new exercise programs by your doctor.

Take your fitness to the next level by balancing your the internal pathways you use when you work out. It’s healthier, and more efficient. You can’t get any better than that!