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Follow your "Fitness Sense" and be Consistent with Your Exercise

 

Have you ever wondered why you can lose your motivation or have trouble consistently exercising? I see so many women get excited when they begin a new program, yet quickly give up when it becomes a struggle to make it work with everything else in their life.

 

If that has happened to you, it could be that you are not following your own fitness sense. Does this sound odd?  Think of this way.  If you like fashion or dressing in the latest styles, you may look to see what is hot and trendy each season, but no matter the trend, you want to be comfortable with who are and follow your own fashion sense. Fashion experts will tell you to look at the latest styles and trends, but use your own creativity to develop your own style and stay true to who you are as a woman.  

 To stay consistent and get the results you want in your body and fitness, there are certain “guidelines” to follow just as there are trends in fashion, but you have to find what works for you.

 Right after I turned 30, I decided I was going to become a really strong swimmer, actually just a swimmer, not necessarily strong. Next year I will turn 40 and it has yet to happen. Spending the time I would need to be a strong swimmer does not make sense for me at this time in my life.  I know I would see amazing benefits, but I just don’t have the time or desire to make it work right now. Instead to be consistent with my exercise, I had to sit down and evaluate the time I did have and develop a plan to make that time count to achieve my desired results.

 I see so many women struggling to follow the latest fitness trends or do what someone else is doing to look a certain way. Yet, wonder why they are not motivated and have no discipline to stick with it. It may be that it simply does not make sense for their lifestyle.  If you find that you are getting stuck, see if this helps.

  • Choose Something That You Like to Do

Who cares if your girlfriends are getting up at 5 each morning to run 3 miles?  If you are a night person and hate running, you may see results for a short time,    but eventually quit because it does not make sense for you.

  • Develop a program according to your goals and daily schedule

Before kids, I worked out 1.5 hours 6 days a week.  If I thought I had to follow that same schedule now, exercise would never happen and I would feel like a failure. I’m thankful when I get four days a week and have learned to get the results I want in 30-45 minutes. I had to accept that what worked at that particular time in my life does not make sense right now.

 My sister Heather who is my personal fashion consultant, teaches me to design my wardroom by looking at the latest trends, but not to spend my entire budget on things that will only be a trend for a short season.  I need to spend my time and money on classic pieces that will carry me for a long time.  To look and feel my best, I have to blend the latest trends with what makes me feel comfortable and reflect who I am.

 We have to do the same when designing an exercise plan.  Changing things up is good to get past a plateau and renew our motivation; but to be consistent, we have to find what we are comfortable with and make it work for our lifestyle.

 If you have struggled to actually find a plan that works for you, I can help. With my

Clear Design package, I work one-on-one with women to give them a personalized fitness and food design for their own unique lifestyle.  I want to offer you, as a follower of Created Woman, a free telephone consultation to receive a fitness and food design for your busy lifestyle.

To learn more about this service and how you can benefit regardless of your geographic location, go to my website, which is developing, so be sure to follow. http://yourfitnessdesigner.com/Services.html

 

Avoide the Holiday Weight Gain (You Really Can) Part II

 We are now halfway through our party season.  So far, I have had three unexpected parties. YIKES! The first two scenarios discussed in Part I that can lead to holiday weight gain are the day to day hustle and bustle of shopping and the numerous dinner parties. The third scenario that can get us in trouble is the famous buffet. It can plague us with so many choices, it is overwhelming.  My two favorite strategies to avoid overindulging are:

  1. Scan the buffet before filling my plate

Have you ever filled your plate only to realize your favorite  desert is at the end of the table? We then eat our way to that desert. If you see a favorite treat at the end of the table, skip certain items to save calories until the end. Put your calories where they count to you.

  1. Choose foods that are special to this time of the year

Chips and dips are available anytime; decide to put your calories toward those holiday treats. If you see that every choice is something you can only get on special occasions, try the one-tablespoon rule.  Take a tablespoon of the dishes that look the most interesting, then go back and have more of the BEST one.

And lastly, the fourth scenario that can get us in trouble is NO EXERCISE! Avoiding any type of exercise program during the holiday season does not give us an opportunity to burn off those additional calories. Don’t quit your workout, redesign them.  Look at changing your exercise goals instead of dropping your exercise completely for the season. Can you change your workout times to be more accommodating to your family, shopping needs or social events?  Maybe you only have 20-30 minutes a day instead of the one hour you usually spend or you may only have 3 days instead of 5?  Do what you can do.  Do not adopt the philosophy “if I can’t do what I always do, I won’t do anything at all.”  Doing something is better than doing nothing. 

Of course, the holidays are meant to be enjoyed with a little indulgence.  Pick the one party that you will allow yourself to indulge.  Giving yourself the freedom for that one party, will help you stay focused on your other events by putting into place healthy behaviors.  Think through it and you can avoid the Holiday Weight Gain.  You Really Can!

If you are ready to make lifestyle changes in 2011 and get results in your fitness, weight and/or stress, contact me to learn more about Personal Wellness Coaching with me and a free consultation at 409-550-7606 or Crystal@crystalclearchange.com

Avoid the Holiday Weight Gain (You Really Can)

I love the holidays, but let’s face it; it can be stressful in many ways.  We are so busy with all of the parties and other activities, how can we avoid the extra pounds that statistically happen during the holidays? 

A recent study in the New England Journal of Medicine suggests that most Americans gain about one pound during the holiday season.  That may not sound like a lot of weight, but every year this one pound accumulates.

When I think of all the events during the season, four scenarios can usually get us in trouble. To avoid the holiday weight gain, we must have a plan.  Try to put a few new practices into place.

1. The day-to-day hustle and bustle of baking, shopping and organizing our holiday events can add up to additional stress which leads can lead to emotional eating and little time to prepare our own food which can lead to mindless eating. What can you do to avoid it?

  •  Keep a food journal

       We forgot about the little handful of snacks we grab just to taste or how many added calories are in fast food. Keep a record to stay on track.

  • Do not starve yourself or shop on a hungry stomach. You may think that you are cutting back, but once hunger and exhaustion kick in, whatever is available is the first thing eaten, even the cinnamon  roll at  650 calories. 
  •  Don’t bake alone! I don’t know about you, but I definitely eat more cookie dough if I am baking alone.  Make a party out of baking.  You will eat less if someone is watching you.

2. The numerous dinner parties can be exhausting and overwhelming if you are trying to manage your weight. We have to develop a plan so they we are in control of our food and not our food in control.

  • Bring Something. Make sure there is something available that you can eat that includes healthier choices such as fruits and vegetables and fill up first on those items. 
  • Pick the smaller plate. If our plate is bigger, we will probable eat it all. Sticking with a smaller plate makes you feel you are not depriving yourself while eating less.
  • Wait at least 10 minutes. Before you decide you want seconds after eating on a small plate give yourself a break. Many things can happen in 10 minutes including the realization that a second helping is not important to you.
  • Get rid of the food. If the party is at your house, have throw-away containers so that your guests can easily pack a to-go box.

Check out my next blog to see how to manage the next two holiday scenarios that can get us in trouble. You can begin putting together your holiday weight management plan right now.

If you are ready to make lifestyle changes in 2011 and get results in your fitness, weight and/or stress, contact me to learn more about Personal Wellness Coaching with me and a free consultation at 409-550-7606 or Crystal@crystalclearchange.com.

You Are the Only Exception

Recently a song reminded me about all the exceptions I had made during my single, dating life and all heartache I witness from girls all around me. All different experiences, yet all the same results. Jealousy ran ravid!  Where was he last night, who was he with, did you see him?   There was an unsettling feeling when he couldn’t be reached by phone for hours at a time.  Why hadn’t he called me, too?  Finally, it became too much for me to bare.  The jealousy and suspicion became so unbearable I finally had to let go realizing jealousy had no place in a relationship saying goodbye to it once and for all.

Then I met the man that thought I was beautiful!  He, too, thaought I was magnificent except for “These three small things,” he would say.  “With these three small changes, we’ll be happy forever.”  So, I worked hard striving to be full of splendor as he saw it.  But nothing every pleased him until finally one day, he was gone.  Never again would I be with another man who judged me!

The third was full of rage and the fourth was forgettable when he did not defend me when I was faced with trouble.  At last, I stood there and swore that Jealousy, anger, judgment and weakness would never be apart of my relationships ever again!

Then there was you! You were the only Exception!  Even today, Lord, you are the only exception!  You are jealous for me and long to be with me every minute of the day!  Your jealousy is consumed with anger when I turn my face from you.  But when I look to you, so much strength, refuge and comfort like never before.  There is no weakness and you never forsake me in times of trouble.

You are the only one, Lord, who can judge me with righteousness making me whole, pure and beautiful – exquisite?!  You are the One who has shown me what Love really is.

You, Lord, are the only exception to the rule.  You never leave me; you always love me even with my imperfections.  You always defend me and your anger gently corrects me carving me into the woman that you created me to be.

You. Lord, Are The Only Exception

Deuteronomy 4:24 (NIV) For the LORD your God is a consuming fire, a jealous God.

Deuteronomy 33:27 (NIV) The eternal God is your refuge, and underneath are the everlasting arms.

Psalms 50:6 (NIV) And the heavens proclaim his righteousness, for God himself is judge. Selah

Created Woman The Only Exception

Did God Really Make Eve for Adam?

Down through history, women have often been the blunt of jokes because of Eve, the first woman.  “It was the woman’s fault that Adam ate that apple.”I bet God wishes He had never made a woman for Adam, look at all the trouble she has caused.” Humorous, yes, but the question is: was Eve really created for Adam alone?  Absolutely not!  Eve, as well as all women, were created to give honor to the God who fashioned them to be like Him.  So, during this Easter Season, dress your inner garments and your outer garments in a way which will honor our Lord and Savior who paid the ultimate price for Adam and Eve eating that apple from the tree, and for our sins as well.