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"You have taught me to believe in myself and to take things slowly, one step at a time, keep sight of my goals, both short term and long term.

Your coaching style was both nuturing and motivating, you seemed to intuitively know some days what I needed most. Your caring and understanding was so appreciated and it came from the heart."

-Holly C.

I would recommend the Simplicity Course as an easy, practical way to start simplifying one's life. I especially liked the segments on Tolerations, Wardrobe, and Office and Paperwork.

Each day focuses on only one task, which is helpful to people who feel overwhelmed by the complexities of modern life and hardly know where to begin downshifting.

-Joan, New York

Beth has an uncanny way of, "reading between the lines" to see a person's heart. I appreciate how genuine she is.

I have already begun implementing her suggestions, and am dumbstruck at how well they are working. I am feeling so much more secure, and feel I am finally put onto a life path that will bring me joy for many years to come."

-Sue Halpern

I feel more focused and have an objective instead of aimlessly filling up the day.

-Shelli Segura



52 Tiny Changes

You've done it before. Tried to change your whole life in 30 days. Only to fizzle out at day 10 because it take too much time. Join me in making a small change each week and by the end of the year you will have made 52 improvements to your life!

52changes@encouragingcoach.com with 52 changes in the subject line. Or come here each week for a new change and some steps to help you along the way.

Tiny Change #6 : Start an exercise program for 15 min. a day

If you want to be more energetic, lose weight, and be healthy-exercise is a must. It can also be fun too.

The most important thing to do when you start an exercise program is to make it a habit. Exercise every day or 6 times a week even if it is only 15 minutes. The exercise habit is the first thing to establish.

Your exercise program should include aerobic, strength and flexibility exercises. Ask yourself what you liked to do when you were a kid. Did you love to bike, take walks, roller-skate, play tennis, dance, ski or swim? Take up some of your favorite childhood physical activities.

For strength training all you need to pick up are a few weights. I have 5lb., 8lb. and 10 lb. weights. If you are just starting, a video is the easiest way to learn weight training. Then you can get different moves from magazines like Fitness and Self or books. Pilates is another strength training exercise program without weights.

Most videos will have a stretching segment at the end. You can also gain flexiblity and strength by doing yoga.

About.com has an article on setting up a complete exercise program. It also has Workout Center for various exercise routines. 

To stay motivated it helps to check in with a partner, group or coach. You can also log your exercise in a notebook or put stars on your calendar each time you exercise. Reward yourself with a book or a couple hours alone when you exercise for a whole week and other milestones.

What will you do this week to begin your exercise program?



52 Tiny Changes Archive


PO Box 233 Zeeland MI 49464 Beth Dargis