Tuesday, August 25, 2015

Steps to Starting and Maintaining Your Fitness Lifestyle

You may have started a new exercise plan only to lose motivation or have became discouraged after having started so many plans and not being able to succeed or see the results you wanted. Maybe you don't have room in your budget for a gym membership or the thought of changing your lifestyle seems daunting or intimidating.  Here is a list that I have put together to help you start implementing and maintaining physical activity in a manageable and easier way to stick to that doesn't  require going to the gym.

Stimulus Control

Stimulus Control helps us create an environment that promotes physical lifestyle. Here are some examples of stimulus control.

1. Find and set out your walking shoes where they won’t be hidden under clothes, under the bed, and where you can see them every time you walk in your room. If you have to go looking for something, there is a higher likelihood that  you will not do the activity. Better yet, wear them on your feet, doing errands, or whenever you can.
2. Pack a gym bag the night before, so you will not be looking for your things the next morning. This uses up valuable time, decreases motivation, and increases the chances of it not happening.
3. Clean off the clutter from your treadmill or set aside an area to workout in. It doesn’t have to be a large area. Many times I do exercise videos in a very small area in front of my computer  in my room, but it is my space!
4. Self control and will power may not always last, so look for other ways to keep the spark burning. Look for creative ways to motivate yourself such as place sticky notes on your mirror, in your lunch box, on your refrigerator, or where you work out that have positive or reaffirming messages, quotes, or bible verses.

Support groups/accountability buddies
They offer support, accountability, and friendships. You are also less likely to be thinking about the
the task at hand and the time will pass more quickly. If you enjoy doing an activity, there is more
of a chance it can become into a healthy habit or hobby. Habits require less self control and help
replace old habits.  Look for a group fitness class, a walking or running club in your area or find a
walking or workout. Moms Run This Town (MRTT) is a nationwide free running club for moms,
pet moms, and future moms. Strollers are welcome. They welcome both walkers and runners of all
paces. You can find the closest chapter here .
Tools and Resources

Besides gym memberships, there are several tools and resources that are available, if you are on a budget, have little space, or have no workout equipment at home. 

1. YouTube videos, there are even workouts that are modified such as chair or senior workouts.

2. There are many free Smart phone apps or Daily workout apps like activity /pedometer trackers, workout of the day, “10 Daily Excercises” Endomondo, DailyMile, Run Keeper, etc. Several apps have GPS which will tell you how far you have walked, your elevation, and  save the information so you can track your progress in time and distance. Some of these free apps have limitations, but there are also many inexpensive apps to choose from.

3. Body weight exercises, modify them if you have injuries or need to build up strength.

4. Using chairs to assist in workouts such as squats or the Chair Stand for those with limited mobility.
CHAIR STAND: Sit on a chair that is braced against a wall or sitting on carpet where it will not
slide. Sit on chair and then stand, repeat.

5. DVDs, sometimes the Library has DVD’s you can borrow, you can also check thrift
stores,and garage sales to look for cheaper and previously owned DVDs.

6. Kinetic sports or free demos on XBOX and WIIs (My daughter and I use a Zumba demo all the
time, I have never bought the full version.)

1. Start when the motivation is the highest whether is in the morning after a cup of coffee :)

2. Break up your work outs throughout the day if you have a really busy day.

3. Keep track of your fitness journey in an inexpensive notebook, note your feelings, time of
day, what you did and the amount of time doing it, how you felt physically. Write down motivational
quotes or Bible verses each day that you can meditate on when you are struggling during a workout
or feel like giving up.  It’s a great way to monitor your progress  and motivate yourself. Research
shows that this method helps keep motivation going daily, and makes you more aware of your
behavior and triggers/barriers (things that keep you from being active.)

Have fun!

1. Turn on the music, and dance like crazy. If you are adventurous have dance offs with your

2. Chase the kids outside on a nice day, play with the family, be active as a family.

3. Spice it up, have variety in your workouts. It keeps you from getting burned out, and changes up
the way your muscles are being used .

View moving your body as worship 

So whether you eat or drink or whatever you do, do it all for the glory of God.” 1 Corinthians
10:31. God is a “wholestic” God, he cares about every aspect of us, our strength, mind, and body.

  “Life is not about the body but our health is a means of praise.” Jimmy Pena (the founder of

Itʼs impossible to be depressed while worshipping God; so it is with worshiping through exercise. We lay down all of our troubles and focus on the awesome trustworthiness of God our Savior as we lift our hearts to Him through movement.

Invite God into your health journey

  “And the very God of peace sanctify you wholly; and I pray God your whole spirit and soul and
 body be preserved blameless unto the coming of our Lord Jesus Christ.” Thess 5:23-24
Ask him to equip you in this area, surrender daily, ask for guidance, for energy, for a clear mind. Allow God to transform you inside and out “Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”  Isaiah 41:10

EVERY person has some level of fitness that they can accomplish. "Even the most broken of bodies can find a new level of wellness when an individual finds movement that can work for their current health situation and season of life."- Unknown.  By incorporating worship (i.e one easy way is to work out to uplifting music) into your workout plan, the Father will encourage you as you go through the motions of exercise by faith. Ask the Father how you can incorporate worship into your exercise routine. Be open to trying different ideas and doing the exercise worship with others.

I hope these tips will help you on your fitness journey. Start today, its never too late to start!



  1. Excellent post with realistic sustainable ideas. Thanks for sharing.

    1. Thanks Ivanna!A lot of people over-complicate it.

  2. All really great ideas to find what you need to get you motivated.