Creating a Simple and Sustainable Fitness Plan

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“I’m gonna shut you down and it’s going to feel like forever.  No running, no lifting, no bending forward, and no exercising for the next six weeks.”  These were the directives from my doctor after viewing my MRI and discovering I had a herniated L4/L5 disk.  At first, I was devastated – telling me I couldn’t exercise was like asking a cook to stay out of the kitchen.  It’s something I’ve always loved to do and it’s also a way I serve others, relieve stress, improve my mood, and care for my health.

But, six weeks – I could do that.  In the scheme of life, it’s not that long, I thought.  So, I diligently followed the doctor’s orders and, five weeks in, I was feeling pretty good.  I remember playing with my children in the backyard one afternoon, thankful to be up and moving around.  The next morning, however, I coughed when I got out of the shower, and a stabbing pain in my lower back told me something still wasn’t right.  A return trip to the doctor resulted in him extending my recovery period and putting me on bed rest until my next appointment.

In that time, I missed the Spring Fling at my kid’s elementary school and the science fair my daughter had worked so hard to prepare for.  I stayed home from church and other activities, declined the invitation to my family’s Easter party, and “celebrated” turning forty laid up in a recliner in my living room.  There were many times I questioned why God would give me a passion for fitness and then take it away, and I believe I’m still discovering the answer (a subject for another post), but one thing I feel obliged to say is this:

The ability to exercise is a blessing.  There are many who are not physically able.  If you are not one of them, please do not take this gift for granted.

It’s been almost a year since my injury and, praise God, my back pain is gone, but the radiating nerve pain that continues has required me to redefine why and how I exercise.  Fitness is no longer about performance or pushing myself to the limits – it’s about maintaining good health and moving in a way that minimizes pain, cares for my body, and improves my quality of life.  Simple core, strength, and stability exercises have replaced Insanity and P90X.  For now, I walk instead of run and I am choosing to celebrate small successes.  (I recently worked up to using light weights again!)  Every day I pray, I keep showing up, and I don’t give up.  I’m learning that just because I’m getting older and can’t exercise the way I used to doesn’t mean it’s the end of fitness for me (nor should it be) – it just looks different.

Whatever phase of life you’re in and challenges you’re going through – whether you’re raising little ones, working full-time, or retired – consider how this phrase applies to you.  Just because life changes doesn’t mean it’s the end – it just looks different.  When it comes to fitness, this might mean doing a ten minute workout while your kids play on the playground, setting aside a few minutes at home to complete a Simple Stair Workout, or starting each day with some basic stretches.

Today, I’d like to encourage you to take small steps toward building a simple, sustainable fitness routine for the purpose of caring for your health so you can faithfully pursue what God has called you to do.  Here are some suggestions to get started:

1. Start small with a 10-minute block.  If you’re not currently exercising, focus on small wins and aim to gradually work up to 30 minutes or more of activity a day.  This doesn’t have to mean going to the gym – it could include gardening, biking, or taking a walk at the park.  The key is to do something each day to get your body moving.  (For simple cardio and strength options in 20 Minutes or Less, download my free Jump Start Guide.)

2. Focus on progress, not perfection.  Getting hung up on what we can’t do only leads to frustration and disappointment (trust me, I know!).  Instead, just show up and trust that every effort you make is a step in the right direction. Keeping a calendar where you cross off your workouts and track your progress can also help motivate you to continue moving forward.  (Check out my post, 32 Tips to Get Motivated to Workout, for additional tips.)

3. Focus on consistency, not performance.  Rather than set strict product goals (e.g. I will lose ten pounds), set process goals that are based on the behavior (e.g. I will exercise for fifteen minutes a day).  Process goals are within our control and focus on building the habit – a requirement for sticking to a long-term fitness plan.

4. Focus on what you will do, not what you think you can do.  We often set unrealistically high expectations and then give up because we can’t keep up.  Our goals should be challenging, yet attainable and our workouts should gradually work up to where we want to be, both for our mental health and to reduce the risk of injury.

5. Focus on small successes to build momentum.  Reward yourself at “checkpoints” along the way and treat yourself to a monthly manicure or night out with friends to celebrate consistency.

6. Sacrifice short-term comfort for long-term gain.  You may not love the act of working out (at least not at first), but you will love all the benefits of sticking to it, including reduced risk of disease, improved energy levels, less stress, and better overall health, to name a few.

7. Create an awesome playlist that encourages you to move!  Grab mine along with FREE WORKOUTS in my Freebies Library (see the Workouts & Playlists section).

8. Mix things up!  Try a different time of day, type of exercise, or location (gym vs. home, inside vs. outside).  Reach out to me for suggestions or fill out this form for help finding the perfect program for you.

9. Hold yourself accountable!  Find a partner, hire a trainer, or join a group.  To join my Fueled Fit Focused group for free support to build healthy habits, click here and request to be added!

10.  Expect setbacks.  They’re going to happen – but what separates those who stay back from those who make a comeback is simply the decision to get back up, to not give up, and to keep trying.

At my last visit to the orthopedist, I was told the best thing I could do to prevent further disk degeneration is not to smoke, maintain a healthy weight, and continue to exercise!  Exercise not only reduces our risk of health-related diseases, it also helps maintain strength, flexibility, and proper posture to protect against future injury.  As we age, it is especially important that we remain active by selecting low-impact exercises that strengthen our bones, build our muscles, improve our flexibility, and minimize pain and stiffness. (Click here or on the image below to access my Freebie’s Library and download 10 Core Strength & Stability Exercises that I do as part of my regular fitness routine.)

Our bodies were not designed to last forever, but that doesn’t mean we shouldn’t be intentional about caring for them!  In fact, the opposite is true.  We can’t fulfill our purpose, faithfully serve others, and fully share the love of God in poor health.  Our body is a temple of the Holy Spirit and it is our responsibility to treat it that way.

How can you honor God with your body through regular movement that improves your health and quality of life?  See the list below for some simple workouts to get started and contact me when you’re ready to take the next step!

• 10 Stability & Mobility Exercises to Reduce Back Pain (in Freebie’s Library)
• 10 Core Strength & Stability Exercises (in Freebie’s Library)
• 10 Minute Ab Workout (that won’t hurt your back)
• 6 Minute Simple Stair Workout (no equipment required)
• 12 Minute Full Body Circuit Workout (strength training)
• The Perfect Playground Workout (great for moms!)
• 6 Total Body Exercises for a Killer Core
• 6 Exercises for Strong, Sculpted Legs

Call to Action: Click here to join the Cultivate series and gain access to my Freebie’s Library with a 7-Day Jump Start Guide ( containing healthy recipes, simple workouts, and daily devotionals) and additional resources to care for your physical, emotional, and spiritual health.