X-TREME FITNESS IS HERE!!

Hope those following me have been marking your calendars of exercise completed and clean eating days!!  I had my 20% day off on Saturday with Tech game (pre-game at Firehouse Subs), and then when the dynamic duo were bored, hot, and laying on me at game by half-time, I volunteered to take them to Barnes & Noble.  After an hour of reading Dora and books about sharks (Haven is fascinated by sharks! lol), the girls wanted Auntie Anne's Pretzel sticks...the Cinnamon ones!! Oh my!!  They are delicious!  
But the last couple days have been pretty good...although Harbor and I made my dad brownies for his birthday lunch.  I resisted until after we had spent couple hours at park visiting our sweet friends, the Adairs.  When I opened car door, and the smell of warm brownies hit my nose, it was all over!!  But just a small one!  
Last week was great week on exercise for me, and I am soooooooo excited to announce I am starting "X-TREME FITNESS" here at Shallowater!!  Co-ed classes will begin next Monday, Oct 22 at 5:30-6:15am at the Facility.   Combination of step (my FAV), resistance training, circuit training, and high intensity interval training with kickboxing to my FAV tunes!!  (which of course includes a lot of 80's!!  Woohoo!)  Music is the drive for me...find one motivates YOU!!  

If you live in the Shallowater area, come join us...1st 2 weeks are free for you to try!  

Headed to bed so I can go run in the am...just set that alarm and GET MOVING!!!  

Faithful to be Fit,
Keitha Beth

What's holding YOU back??

Well, after moving again this summer, remodeling our new home, unpacking (AGAIN), going on family vacation, and school starting...I AM FINALLY BACK TO BLOG!!  

Tonight will be short and sweet:   I have not been working out very consistently with all the craziness of summer and getting back into routine, so needless to say, I feel blah many days.  But what is holding me back from that consistency?  I can rationalize I have been overwhelmed with moving, starting new job, making new friends, looking for new church, not establishing my own class yet, blah blah blah.   Truth is I have been making excuses for myself.   And it stops TODAY!!!  

I want to challenge you to join me starting tomorrow...WE GIVE IT OUR BEST FOR 80% OF THIS MONTH ON HEALTHY EATING AND EXERCISING.    Get your calendar and pencil out, or your iphone calendar, and let's mark out those days we stick to clean eating and get at least 30 min of exercise.  On Oct 31st, I will post my percentage.  You can hold me accountable and I will hold you accountable!  

So I am off to bed, so I can hit gym at 545am before I am off to training all day in Lubbock.  BTW, I have discovered that if I don't get up early and get done, it doesn't get done!!  Anybody with me on that one????  I always have great intentions to go run on these gorgeous evenings or do TurborFire or Insanity after kids in bed, but I am just now getting around to when I could work out, and at this time of night, I would be up til 3am if I got a good sweat in!!  LOL!  

Day 1:  610am - Gym x 40 min with interval cardio and weights.  It's in the books...

I look forward to hearing from you all this month!  If you need immediate encouragement, text me!!  My passion in life is to help motivate others to live healthier, so if you need me, call or text!

"I can do all things through Christ who gives me strength."  Phil 4:13

YOU CAN DO THIS!!!!

Keitha Beth

BASEBALL BLOG....IT'S DONE!!

Ok, so today is my sweet Haven's 6th birthday, and what fun we have had! Bday candles in her pancakes, lunch at McDonald's with our wonderful friends, Ashley and "B Boys", swim lessons, cake at the park, and now sitting at Sonic at Colorado City, having cupcakes then off to watch Hadley (my nephew) play baseball. But first thing my sister-in-law, Jackie, says to me is "You haven't been writing your blog!" oops!! BUSTED!!!! I reply, "well, with end of school activities, including Avery's 8th grade graduation, as well as packing our house (moving again!), it's been kind of crazy. And now I am in Post for swim lessons, and actually have time but they don't have internet, and too hard to do on my phone." So she walks to her car, gets her ipad which has 3G, and sits it down in front of me. So...here is my TIP for the DAY: (Just couple weeks late! lol) 5.) 80/20 RULE With exercise and healthy eating, you need to realize you will have days you miss workout or you splurge on that cheeseburger (mine is from Holl's Drive In at Post). Instead of just throwing in the towel and saying, "I blew it so I might as well start over next month, or next year!" DON'T GO THERE!!!! Simply mark your calendar as one of your 20% days, and move on. Eat clean again or get back to your workout class or gym, and get several consecutive days under your belt back at the gym and eating your fruits, vegetables, and lean protein. Mark your calendar for a couple of months to show the days you workout (highlight in one color), then mark your calendar to show the days you eat healthy, including your water (highlight in another color). After a couple of months, see if your getting workouts and healthy eating done 80% of the month. If not, rethink your time for workout. If you workout in the afternoon or evening, and "stuff" keeps coming up with your kids or work, then get up and workout at 5am if feasible. (Your body may try to keep you in that comfy bed, but just get up and get it done before your brain makes up an excuse not to...I promise you will feel better starting your day off with a good sweat!) If you get caught at work or school, without healthy lunch or snacks, you will get hungry and grab the processed fast food that adds toxins to your body (making you feel more lethargic and less likely to workout later). You may think you are eating heathy and exercising regularly, but if you journal all this for a few weeks, you may be surprised to see you are doing about 50/50, instead of 80/20. And that can be what is keeping your clothes from fitting like you want!! So start tomorrow (since it is 9pm today), and go 80/20!!! Well, the baseball game just ended, and if this blog sounds crazy, just realize I was sitting in stands at game, trying to watch my nephew throw some strikes...which he did! Go Hadley!!! And thanks, Jackie, for reminding me to do this...I'M BACK!!!! Keitha Beth

GAIN THE DESIRES OF YOUR HEART!

Psalm 37:4  "Take delight in the Lord, and He will give you the desires of your heart."  

Let me take a night to pause from our 10 Tips for Healthier Eating (I promise I will give you all 10!  lol)...I must share this amazing testimony of my sweet friend, Angela.   I stood in my bathroom reading this message from her this morning as I was about to get ready for church, with tears running down my cheeks.     Angela has desired to lose weight, and now, with only the strength from the Lord, encouragement from others, and not giving up, she is a changed woman!!!!  Inside and out!

Such an amazing testimony of how giving God our every care, every struggle can make all the difference in the world!!  

I praise you heavenly Father, for Angela, and the victory YOU have given her over the chains that weight has had over her for years!!!  YOU ARE MIGHTY AND POWERFUL AGAINST EVERYTHING THAT COMES AGAINST US!!!  We declare in the name of Jesus, that Satan is a liar, who comes to kill, steal, and destroy!!   I pray that all who read this, will praise your name with me for the what he has done in Angela's life, and if anyone is under bondage of any type, they will give it to you TODAY!!  I am truly blessed to be a vessel for you Lord, to encourage women in this way to lean on you, even when it is as simple as what we eat!!  In the mighty name of Jesus, AMEN!!!!!

From Angela:

Only with God at my side:
Starting at 310 lbs on January 1, 2011 I began a journey that I knew would not be easy. Because of a blessing from a friend I started working out at Brown Eyed Girls on January 5th and began to eat right again. I have been down this road before but this time things were different. I put God in control and through lots of praying, sweating and eating right (oh I forgot about the tears shed) I finally made it to the 220's this week. When I got on the scales Friday morning I was humbled to see 228.4! I was so excited! I have only been in the 220's one other time in my life (that I can remember.) I hear people say they want to weigh what they did in high school but for me, I never want to weigh what I did in high school. Graduating the largest person in my class is not something I ever want to remember but by God's strength I know now that I don't have to. I have lost 82 lbs in the last year. Yes I fell off in August when school started and gained 38 of the 70 I lost last year but I jumped right back on in January and lost those 38 lbs plus 10+ more. I know now that it is ok to have a bad day every once in a while but with the encouragement from you and so many other I know I will reach my 100lb goal. My goal right now is to wear a size 16 dress to my son's graduation on May 25th.... (I was a size 28) But now I must change that goal because I went to buy a dress yesterday and lo and behold it is a size 16. YEAH! I will wear that dress today to meet my God in his house and it will be so amazing! My God is so good and he is the great Healer. He is still working on me but I do know that nothing is Impossible with Him.

Thank you Keitha so much for helping me to remember to never let my light burn out. You are truly an inspiration. Without you and Linda I never would have gone to my Heavenly Father to draw strength from. You two helped me to see that I want to be healthy to live out his calling in my life.
Thank you so much for being his vessel! I know I can gain today, gain health, gain strength, gain energy but above all else gain a stronger and closer relationship with my Heavenly Father.

My prayer today is this.....
Use me Lord to be an inspiration to others. I want to make a difference in someone's life. I thank you for Keitha and Linda. Thank you for giving me great friends to encourage me.
Thank you for putting Riki in my life. She always listens to me and encourages me daily to keep going.
Your blessing are so great!
Amen!

 

 WHAT A GORGEOUS DAUGHTER OF A THE KING!!!

 PS:  Angela has also started drinking Shakeology...let me know if you are interested in trying it!!  www.beachbodycoach.com/coachkeitha

3 D'S TO LOSE

DRIZZLE, DON'T DRENCH!

Tip 6) for healthier living is to DRIZZLE SALAD DRESSING, NOT DRENCH IT! 

 Become more aware of how much salad dressing you are putting on a wonderful, healthy, big bowl of vitamin-rich veggies!!!  I hear lots of people say they eat salads daily, yet can't lose weight.  Or I have observed at salad bars,  someone totally ruin a low-fat/low-calorie meal by coating it in dressing.   If you are trying to lose weight, I highly recommend you use a vinaigrette dressing (my favorite is raspberry walnut vinaigrette).   And go sparingly!!!!  The other day, I saw something where a nutritionist recommended you dip your fork in dressing, then pick up the salad.   This is a great way to retrain your taste buds to not depend on the dressing as the meal, rather than the green, leafy veggies!!  

Fortunately, I never have cared for ranch, Italian, or any creamy dressings.    Before honey mustard dressing came around in the 90's, I would just eat a salad dry, when I did force a salad down!  But I soon discovered balsamic vinaigrette dressing and lately the raspberry walnut vinaigrette (which I know adds a few calories, but I personally don't like soggy, dressing-drenched salad).   If you are ordering a salad at a restaurant, ALWAYS ask for the dressing on the side.  That way you can control how much goes on your salad.   

Here is my favorite salad that is a great lunch or dinner meal:

2 cups romaine lettuce and fresh spinach mixed

1/4 cup sliced almonds or walnuts

1/4 cup of dried cranberries

4 oz diced grilled chicken breast

1 Tbsp Raspberry Ving dressing

This salad is easy to throw together to take to work, and takes little time to prepare if you buy the box salad mix at United or Sam's.  I also buy the chicken breasts at Sam's that are already grilled (whole breasts, not diced).   I will cook several chicken breasts for the family, add some steamed veggies and roll for the family but I put my chicken on salad.  EASY!!!!!  

I apologize that it is taking me over 2 weeks to give you 10 tips for healthier living!!  Life gets crazy,  and the day gets away from me.   I try to type it during the day, but seems like every time I sit down to the computer, hear comes Little Miss Harbor, wanting to play on the "pewtah" as she calls it!  LOL!!!   But I hope these tips are helpful.  Be sure to share my blog with your friends!!  AND I LOVE HEARING FROM YOU!!!!  

Here is part of my devotional today by David Wilkerson, that talks about the "sprinkling of the blood of Jesus"...I felt this went along with my tip, since 'Sprinkling" and "Drizzling" could be used interchangeably.  

"If Christ is Lord of your life, then your doorposts have been sprinkled by His
blood. This sprinkling is not for forgiveness only but also for protection
against all the destroying powers of Satan. Jesus' blood has not been left in
the basin but has been lifted out and sprinkled on your heart."

I pray that your home is sprinkled by the blood of Jesus, and that you pour out your heart to him daily.   Thank him and praise him for all the blessings and plans he has for you, and ask Him to guide you as you are striving to take care of your body, His temple.  

Keitha Beth

Bring It To Lose It!!!!

Short and sweet tonight...laying in bed and alarm going off at 5am for TGIF WORKOUT!! To avoid eating junk when you find yourself starving while running errands or at work about 4pm, keep healthy snacks with you!!! My favorite is snack size ziplock bag with 10 almonds, 1/4 cup dried cranberries, and 10 walnuts. Feels my tank and the protein in nuts keeps me satisfied til supper. Also, keep a shake in freezer ready to grab and take with you so you have it in car. Tip 5) for Healthier Living: BE PREPARED!!!! This is so important, whether. you are packing lunch and/or snacks! This is key to changing your eating habits into a lifestyle behavior! I can't stress importance of planning ahead. It takes time and isn't always convenient, but when those jeans fit looser in the waist or hips, IT WILL BE WORTH IT!! Thanks for reading today...hope this helps you:)

MOVE TO LOSE OR GAIN!!!

Move to lose OR gain??  Having dealt with rheumatoid arthritis for almost 14 years now, I can view exercise in both ways:  to lose weight or to gain strength/mobility.   I want to share my devotional from yesterday, and then we will discuss our tip of the day:  EXERCISE!

THE OTHER SIDE OF THE STONE
by Gary Wilkerson

“Joseph took the body . . . and placed it in his own new tomb that he had cut
out of the rock. He rolled a big stone in front of the entrance to the tomb and
went away" (Matthew 27:59–60, NIV).

Jesus had just been crucified and was now lying in a tomb. As a massive stone
was rolled to seal the doorway, everyone had a sad sense of finality. Scripture
says a group of women, including Mary Magdalene, was sitting opposite the tomb.
Those women must have been heartbroken. I can almost hear the despair in their
voices: "What will happen now that Jesus is gone? How do we go on?"

Today we know the end of the story. We know that when Jesus said from the
cross, "It is finished," He had conquered sin. We know that with His
resurrection He had conquered death. And we know that He did it all for us.

But what if we did not know the end of the story, as those women at the tomb?
What were the eleven disciples thinking as they hid at a distance behind locked
doors (see John 20:19)?

I do not think we can fathom what Jesus' death meant to His passionate
followers. They had believed their Master was the hope of the world, the
salvation of Israel, the light to the Gentiles. He was the great healer,
raising the dead and setting captives free, preaching the good news to the
poor. He was the embodiment of the new kingdom He preached about. As they
thought back to His words, "It is finished," they must have thought He meant,
"It's over. This is the end of the story."

All too often, as Christians endure the trials of life, this is the message
they believe. They see no hope beyond their difficult situation. All they can
see is a stone permanently rolled into place separating them from hope. Yet
they are seeing things from this side of the stone. If only they knew what God
is doing for them on the other side of the stone.

Maybe life has presented you with a hard, impassable situation. As you read
this do you wonder, “Is God at work in my circumstance? Is Jesus really
triumphant — in me? Can He really save me from this situation? I just don’t
see a way forward.”

I tell you, God is on the move in your life at this very moment. The stone is
being rolled away. Light is breaking forth and your Hope stands there in the
doorway: Jesus! He has triumphed over all the powers of darkness and His
victory is yours by faith."

I  love how Mr. Wilkerson can share just one piece of scripture, and give me one of those, "Wow, does he know what I am going through?"  or "I can soooo relate to that" moments.  Even if it is a verse I have read over many times, it seems like there is always a fresh perspective that is applicable to me, when I read his daily devotional!  God is probably thinking, "Well it is about time, Keitha!"  haha

When I was first diagnosed with RA at age 29, I didn't think much of it.  But then the pain became more and more intense, and morning stiffness caused me to shuffle across the floor in agony.  At my "lowest" (most severe) flare, I could not dress myself, put my long hair in a ponytail, or even open a sippy cup!     And here I was, Miss Queen of Exercise!!  (I have been teaching for over 20 years now...GRATEFUL I can say I am still teaching!)  But I vividly remember falling in floor one morning after everyone was gone to school, and lying prostrate in the floor, crying and asking God why this was happening to me.   I even selfishly thought, "God, there are people out there who hate exercise....let them have RA.  They don't want to exercise so they won't mind!"  Praise the Lord that God pulled me out of that pit, and even that mind set of wanting to give this debilitating disease to someone else.  

Like the devotional above says about the disciples, they didn't know the end of the story with the death of Jesus.  I don't know the end of my story, but I do know the past and the present part:  God knew I was strong enough to handle RA, and he knew I needed to be humbled about the fact that He gave me the strength and talent to teach fitness classes, and even run a marathon.  And now, He wants me to share my testimony about how God is on the MOVE in my life today!     I can empathize/sympathize with those of you who find it difficult to exercise due to some sort of illness or inflammation in joints.  However, I am the BIGGEST ADVOCATE that exercise is the key to fighting most chronic illnesses, mental illness and stress, and especially autoimmune diseases that affect the joints.  I remember my doctor telling me shortly after my diagnosis that exercise would be a huge factor in how much joint mobility I maintained.    He was so right...although he has questioned a few of my "ideas" on exercise.  (Marathon with dislocated toe due to erosion of joint, boot camp, teaching 8-10 classes a week!  lol)   I would go so far as to say that I am stronger mentally, physically, and spiritually than I have ever been but only because of the GRACE OF GOD!!  

Whatever struggles you may be dealing with, please remember that God is right there, ready to MOVE in your life.    Just ask Him, spend time with Him, and He will lift you up!

TOP 10 TIPS FOR HEALTHIER LIVING:

4)  BE ON THE MOVE!!!  (As Chalene Johnson says, if you will exercise 80% of the time, you will be on track to a more fit and healthy you!)   It doesn't mean you have to be a member of a gym or attend classes 80% of time, but just be moving!!    Make it your goal to exercise 20-30 minutes 5 out of 7 days a week.  If you have longer, take advantage.  If time is short, take a 20 minute power walk ,and you will feel better!

*Attend fitness classes

*Go walk/jog since weather is gorgeous these days

*Jump on the trampoline with your kids

*Go bike riding with your family

*Swim and splash around with your kids in a pool

*Get that workout video out of the drawer, blow the dust off, and just push play!!  (Or visit my website @ www.beachbodycoach.com/coachkeitha for some of the most awesome workouts available!  Turbofire is my favorite!)

I hope these tips are helping you, and I pray that whatever you are bound up by, whether food, insecurity,or other lies of the devil, that YOU WILL LET GOD MOVE AND FREE YOU TODAY!!!  

Be Blessed!

Keitha Beth

SHARE TO LOSE!

SHARE TO LOSE!!

"Share with the Lord's people who are in need.  Practice hospitality."  Romans 12:13

Reading the title of this blog you are probably thinking, ok Keitha is losing it now.  LOL!!  But hang with me here...the Lord gave me a word to go with my healthy tip of the day!!    Have you ever noticed how God will put a scripture or verse in your path several times through sermons, devotionals, daily Bible reading, a song...and after about the 3rd time you hear the same Word, you are thinking, "are you trying to make a point God?"  That is how I have been feeling since we started the Beth Moore study of James...whew!!!! She is a mighty vessel for the Lord in bringing the scripture alive and helping me understand more about the Living Word!!  But I felt like several points she made from scripture have been re-stated or reinforced in our Sunday School lessons, sermons, songs, a book I'm reading.  One of those commands from Jesus is to share with the poor, the widowed, the orphaned. 

So as spring has sprung, I have been going through clothes for my girls, and sorting out what they can still wear and what is way too short.  Haven and Harbor both have grown so much in height since last August!!  Avery too, but she is old enough to go through her own clothes!!  (or at least she should be right? haha)   When we moved to Matador, we had to down-size drastically without all our extra storage space we had in a garage and huge shop at Seminole.  But I do believe less is more!!!!  And seriously, like I could open up a Girls' Boutique of gently used clothing!!!!  And that is after 2 garage sales last summer!  

Hoarding was mentioned in Beth's study of James, and she even talked about how much she loved shopping and that when writing this study, she was convicted by the Lord about her shopping habits for clothes.  So she has really become more aware of purchasing new clothes when she really doesn't need them.  Unfortunately, myself and all 3 of my girls love clothes and accessories like Beth!!  However, as I have been spring cleaning closets, I have decided to "share" as many of their clothes as I can with friends who have girls that would enjoy them.   It makes me so happy to see little girls wearing the outfits in which I have sweet memories of my girls wearing them.  Honestly, it brings tears to my eyes when Harbor outgrows an outfit that Avery and Haven both wore...I am thinking, "Oh, where did the time go!"   But not enough  tears to make me want to have another child....I know it would be a girl, and 4 proms and 3 weddings may break the bank at this point!!!!  LOL!!  I love my girls, and consider it a wonderful blessing, even in the midst of chaotic Sunday mornings when we are getting dresses, shoes, and hair done!!  

Now, back to my fitness info...sorry my ADHD kicking in this morning!!  LOL!

TOP 10 TIPS FOR HEALTHIER LIVING:

3)  SHARE A MEAL AT A RESTAURANT!!    Restaurant portions are HUGE, and many of us feel guilty to not "clean the plate" when there are all those precious babies starving in Africa!!  So if you are eating out with your husband or friend, share an entree.   It not only keeps you from eating too much, but it keeps you from spending too much!!!  Drink your water at restaurants when eating out, as well...most tea/soft drinks cost $2 at a restaurant, so if you ate out 3 times a week, that is $6 which is $24 a month!!  A family of 4 can spend $8 in drinks, which is $96 a month if you ate out 3 times a week with your family!!!!  (you are getting free financial advice here today too!! LOL!!)

What do you do if you are eating alone, or your hubby doesn't want to share an entree with you?  Ask server for to-go container when they first bring your entree to your table.  Place half of your meal in the to-go container, and you have lunch for tomorrow!!!  It is much easier to only eat half when that is ALL that is on the plate!  

Here is a great link to Beach Body Newsletter on tips for dining out:

http://www.teambeachbody.com/eat-smart/nutrition-tip/-/ntip/17274/all/2/5

I'm praying you have a wonderful day that the Lord has made!!!  

Keitha Beth

PS:  I tried the new strawberry shakeology this last Thursday, and absolutely love it!!!  Even my kids like it...which is $41 of fruits and veggies in ONE shake!!  Healthy eating made simple!

To learn more about Shakeology, visit my website at www.beachbodycoach.com/coachkeitha

LIKE UNDER ARMOUR...BUT LOVE GOD'S ARMOR

Like UNDER ARMOUR....but LOVE GOD'S ARMOR!!

"Put on the full armor of God, that you can take your stand against the devil's schemes."  Ephesians 6:11

Do you realize that "our battles are not against the flesh and blood, but against the rulers and powers of the dark world of evil" that Satan leads?  (Eph 6:12).    You may battle with being overweight, insecure, or eating disorders, but let me tell you where that battle is coming from...SATAN!!!    Now, God has made us in his image, and has given us authority to CHOOSE how we live.  But the devil likes to play games in our head, like "if you eat this cheeseburger and fries, you will feel so much better after your tough day at work".  He makes simple decisions about food even seem harmless.  But God made our bodies (His temple) to function in a way we can serve and work for His Kingdom...do you think Satan wants us to feel good physically or to have mental clarity after we exercise?  NO!!!!!  He wants us to sit around wishing we could wear a size 4, weigh 110 pounds and when we don't, he is so fast to jump in and say, "you are no good because you can't even control what you eat or you won't get up and go exercise!"  

Well I say, 'LET'S ARMOR UP, GIRLS!!!!"    Not only do you need to feed your physical body with the healthy nutrients it needs daily, we need to feed our spiritual body with the Word of God!  We can seek direction, guidance, wisdom, answers to prayers from His Living Word.   And when we feed our spiritual body, we also are giving God the greatest gift we can give him...our love to Him by spending time with Him in the scriptures he wrote!!  

So today's tip of the day for "10 SIMPLE TIPS FOR HEALTHIER EATING" is:

2.) FILL UP WITH WATER, as well as fill up your heart and soul with THE WORD OF GOD!!! 

Now, all my close friends will tell you, I drink tons of water daily (which explains why I have to buy toilet paper like every other day!! LOL)   But after I am around other people for an entire day, I have come to realize the majority of Americans do not drink enough WATER!!!    I drink 4-5 liters a day of just water on regular basis!!  That is to the extreme on the spectrum I realize, but I have just made it habit, and my body feels sluggish when I don't drink that much!!   So let's say 3 liters a day is a good goal.  Break that down however you need to, depending on the size of water bottle or glass you drink from.  I use a one liter bottle and refill it thru the day. For example, if you have a 12-oz bottle or cup, you would need to drink 9 of those in a day!  Drinking  really cold water actually burns more calories because your body has to use energy to heat up the water to be used by the body!  Another tip is to add a packet of crystal light occasionally (don't recommend that for all 9 bottles!)  or heat up water for hot tea.   Same theory applies for hot drink too...burns more calories to bring temperature down to use for body. 

HOMEWORK ASSIGNMENT: 

I want to challenge you for next 3 days to FILL UP WITH WATER!!    Increase your water intake to approx 2-3 liters a day, and see how you feel.  Then for the next 3 days, go back to your normal intake.  See if you feel the difference!!  Also, for the first 3 days, avoid carbonated drinks and sugary sport drinks.  I know what my friends are saying right now as they read this:  "Yeah, Keitha, give up your diet coke!!"  LOL!!  I do enjoy a good diet coke, especially if I am near a Sonic...but I have cut back on those, and I always flush my body out with a liter before and another liter after I drink a DC.    

One of my dynamic duo's favorite movies is "Evan Almighty".   In this movie, Morgan Freeman, who plays God in the movie, tells Evan that the way he can change the world is through the ARK...Acts of Random Kindness.  He tells him change comes from one act of kindness at a time.   Take that same philosophy to your health:  YOU CAN CHANGE YOUR PHYSICAL BODY ONE STEP AT A TIME!!  Small steps sometimes get us farther than big giant leaps that can cause us to fall!!!    Small changes will improve your health, and give you more energy!  I have had couple of ladies this week tell me how much better they feel after just exercising 5 days now in our Boot Camp!!!  

Get your tennis shoes on, and TAKE A STEP TO ARMOR UP!!!  

"Lord, I thank you for the words you gave me this morning...Jesus, it reminds even me of what I need.  To first of all, spend time with you, and be fed by your Living Word.   Then to feed my body with good, wholesome foods.  Now, Lord, we know you didn't create desserts to torture us, but we are to be disciplined in choosing foods that are not to be eaten in excess.  God, I pray that we will put on your armor daily so that we can stand against satan's evil attacks on us!!  Thank you for interceding for us!  In Jesus' name, Amen!"

 My sweet little blessings!!  Our visit to Sea World during spring break!

"God won't starve an honest soul, but he frustrates the appetites of the wicked."  Proverbs 10:3 (the Message)

DAY 4 OF BEACH BODY BOOT CAMP AT MC!!!  I fully intended to blog every day of this 10-day challenge, but getting up at 5 again to work out has made me glad to climb into my soft comfy bed by 10pm!!  But starting today I want to offer you 10 tips for healthier eating.  I think we all forget that sometimes it is the small, simple changes we can make in our lives to make us better in big ways!! 

COUNTDOWN TO 10 SIMPLE TIPS FOR HEALTHIER EATING:

1.)  Don't skip meals!!   Let me repeat this tip:  DON'T SKIP MEALS!  I used the verse above because I want you to know why eating is so important for weight loss.   When we skip meals, especially breakfast, your body goes into "hibernation" mode:  it will store whatever you do eat because it thinks you are starving your body.  This is a built in mechanism God designed for our body.  However, if you are struggling with being overweight or wanting to tone up your body, you must not get caught up in that mentality that you need to skip a meal to lose those extra 10 lbs.  You are making it harder on yourself!!  Not only does the body store those precious calories you do finally eat, but it actually has the reverse effect on your metabolism we are trying to achieve.  SKIPPING MEALS SLOWS DOWN YOUR METABOLISM!! 

I don't know about you, but I do not want my metabolism slowing down! Especially at age 42!!! LOL!
So here is a guide of when you should eat throughout the day:

Breakfast:  eat within 1 hour of waking
Snack:  2-3 hours after breakfast
Lunch:  2-3 hours after snack
Snack:  2-3 hours after lunch
Dinner:  Eat at least 3 hours before going to bed
(*Resource on this plan is Chalene Johnson's TurboFire "Fuel the Fire" Nutrition guide.  It is the most simple but thorough nutrition guide you can find, in my opinion.  See below on more info on how to get this guide.)

So basically, you eat every 2-3 hours during the day!!!  I can already see some of you shaking your head at the computer as you read this, thinking, "There is no way I can follow this!"    If you work outside home or travel a lot in your job, this takes some planning ahead.  But is it worth it??  YOU BET!!  If you go to Disney World for vacation, you research hotels, parks, and activities so you get the most out of your trip.  You probably wouldn't just fly to Florida, and take your chances on finding a hotel you really like and not spending a little time preparing for the trip.  We need to have the same mentality about our eating...I want to enjoy this body while I have it (Unfortunately, we don't get to trade it in when it doesn't look like we want it to!! haha).  Planning ahead is the key to keeping your body fueled for the day, keeping your metabolism revved up, and avoiding those binge eating episodes (like eating entire basket of chips and salsa while you wait on your order!).  Been there, done that!!!

My favorite snack to have in purse for going to games or dr appt is:  10 pretzels, 10 almonds or walnuts, and 1/4 cup dried cranberries in zip-lock bag.  Even if you work outside home, this is very easy and you can munch on this while you work!  Also, remember to grab an apple or orange for after lunch along with half peanut butter sandwich on whole wheat bread.

The biggest problem I see when women tell me they can't lose weight or at a plateau, is they are not eating enough!!  Sounds strange I know, but you need to be eating at least 1200 calories a day (depending on your physical activity, it may need to be more).    But don't eat all 1200 at dinner!!!!  Spread this out throughout the day...200-300 per meal/snack.   Honestly, I usually eat 5 small meals (which are more like snacks packed with protein) a day.  Remember, 80% of the time, you should be eating clean and healthy.   I will talk about the 80/20 rule later in the Top 10 list.   (another awesome tip from Chalene!)

Gotta run take Harbor to gymnastics...my little monkey is climbing over me as I type this!! LOL!!
Have a blessed day!
"Lord, I thank you for allowing me to get out of bed this morning to workout, and for all the women and men who so willingly followed my "crazy sport gym workout"!! Bless them today in all they do. Thank you for this body, which is Your temple...and YOU DON'T MAKE JUNK! In Jesus' name, Amen Link to my website for more information on Turbofire: www.beachbodycoach.com/coachkeitha

GAIN YOUR GOALS!!

"I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus."      Phillipians 3:14

So I am not following my recommendation for more rest...I finally got back on track to workout early mornings again.  Hit the weight room at 5 am this morning!!  Yay!!  But I was determined to get this done today!!  I have some exciting news I just had to share with yall!!!!  

But first let me say, I have had so many thoughts going through my head about what I want to share with you all in the next coming weeks.   The Holy Spirit has been working on me BIG TIME through our Ladies' Bible Study of James by Beth Moore.   Let me just say, YOU HAVE GOT TO GET THIS STUDY GOING WHEREVER YOU ARE!!!   I go from being convicted, to tears streaming, to laughing all in about 5 minutes in every lesson.   Beth can bring the WORD!!!  

However, so I am not up terribly late, I am going to focus reaching our goals.  I love this verse I started with, and I encourage you to remember to look at the goals you set in our first blog (if you didn't, do it!!).  Then put this verse right under them...read them both every day!!  

If you have been following my blog, you know that part of why I finally felt led to start this blog was a text I received from my sweet friend and former co-worker, Lanita, from Seminole.  She had sent me a text, saying she had started at a weight of 204 and was down to 161.   She had reached a goal of going from size 18 to size 12!!!  WOOHOO!!!  She had been successful on her weight loss program through drinking Shakeology, walking consistently12-15 miles a week.   Well, Monday morning, I check my phone and there is the following text:

"So flipping glad I drank a shake for dinner last night instead of eating Dickey's with my family...DRUM ROLL PLEASE!!!!!!.......

DOWN TO 159.6!!  My all time LOWEST!!  Another 10lb goal reached!  Only 4 more lbs til I reach my 50lb goal!!!!"

Makes me just want to jump up and do a little dance for her!!!!   (I would but step class and weight workout got me sore right now!! lol)    THIS IS WHY I LOVE BEING A BEACH BODY COACH AND FITNESS INSTRUCTOR!!!!  When someone shares their success story on reaching their goals, I just get so happy and full of JOY!!!  I feel like that is one of my purposes here on earth...to encourage, motivate, support, and listen to women and men who struggle with weight and health.   God blessed me with a talent, and I love to see how he uses me as his vessel!!!  

So, whatever is going on in your life today...stop, look at your goals, focus on the way you are fearfully and wonderfully made by our Mighty God, and REACH THOSE GOALS!!!  YOU CAN DO IT!!!!  Lanita did it, and so can you!!!  I believe in you all, and so does God.  Don't let Satan tell you that you can't reach that goal....he is a liar!!!!

Heading to bed...but got so excited typing this, I may be up for awhile still!!   Go Lanita!!  Go God!!  

Keitha Beth

This pic was from the Post Chamber of Commerce Banquet couple weeks ago, when my dad was recognized as the Post Citizen of the Year!!!  He is the most humble, kind, unselfish man I know.  True man of integrity!  I am so glad he picked me to be his daughter!!

"Lord, I just come to you so humbled that you would give me this opportunity to share with these wonderful readers.    And I am humbled that you have blessed me with a healthy body to teach fitness classes for over 20 years now, even giving the doctors wisdom to treat rheumatoid arthritis that has tried to steal my joy of exercise.  I praise you Lord for the healing of my joints!!!!  I thank you for Lanita, and her inspiring testimony of reaching her goals, and pray you continue to give her strength to reach the big "50" lb wt loss!!!!  Lord, you tell us that if we delight in you, you will give us the desires of our heart.   May we delight in you tonight, Jesus, as we lay down, and as we wake up in the morning!!  I love you, Lord, for all these blessings you allow me to be part of in women and men changing their attitude toward food and exercise.    I pray we remember every day, our body is YOUR TEMPLE!!!  In Jesus' precious name, Amen.

Gain Productivity!

Gain Productivity!

"She watches over the affairs of her household and does not eat the bread of idleness."  Proverbs 31:27

If you read this verse in the Message Bible, it says, "She keeps an eye on everyone in her household, and keeps them all busy and productive."    I don't know about you, but that steps on my toes a little when I read the Message translation.  How many times do I turn "Dora" on for Harbor, so I can sit down to look at facebook; or how many times do I let girls watch TV while I start to do laundry, but end up texting back and forth with one of my sistas!  Now, don't get me wrong...there is a time when we have to have our socializing, girlfriend! However, sometimes I let that time go from a "few minutes" to a couple of hours if I added it up at the end of the day!!  

I have spent some time reading emails from Chalene Johnson, creator of TurboJam, TurboFire, and in my opinion, the most knowlegdable Fitness expert who takes it further to help others achieve not only fitness goals, but personal goals with whatever they aspire to be.  (Not to mention, her music ROCKS on her DVDs in TurboFire!)  

My blog today is short but sometimes "short and sweet" is better than "long and boring"!!  LOL!

To be successful at weight loss or starting an exercise program, YOU MUST MAKE IT A PRIORITY THAT CAN BE A WAY OF LIFE FOR YOU!!!!  Don't get caught up in the latest fad diet where you can only eat certain foods (remember when you go back to eating "normal", the weight will go right back on, plus some!)  Also, don't buy everything you see on an infomercial that says "doing this just 10 minutes a day" 3 days a week will give you a body like this (and you see someone looking like Jillian Michels on the commercial).  Now I am not saying that cutting back on carbs is bad (in fact, we all should cut back on simple carbs!); or not to do a 10-minute workout...exercising for 10 minutes daily is better than none at all!!  Just realize, the people you see in those commercials, have worked out more than 10 min daily, and eat a very clean, lean diet!!  

So how does priority of working out/eating healthy tie into being idle?  Well, I will let Chalene say it:

 "After you've started an important item on your To-Do List, when your mind starts to wander, the phone rings, an office mate stops by, you realize you haven't updated your Facebook status today, or if life simply interrupts as it will,check in with yourself.  Get back on track "stat"! Ask yourself, "Is this the most productive use of my time?" 

Rest is good for the body, but idleness (doing stuff that is NOT a priority in helping you meet goals) takes away from you workout time or your time you can spend preparing a healthy meal, instead of saying "Oh, let's just run through McDonald's and grab supper!"  Again, this post is KB preaching to ME!!  Although I don't have access to McDonald's anymore for quick meal! haha

I have time to do whatever I choose to do in my day...your job may take up a good chunk of your day, and family requires time too.  However, if we all kept an activity journal for a week, we would all find a few minutes here and there to spend exercising more!!  Maybe just to walk/jog and "have a little talk with Jesus"* can be your new goal...what better way to exercise and meet with our Creator!!   God loves to meet us, even if it's on a track, treadmill, or down the road!  (*BTW, that is one of my fav hymns that my sweet Daddy leads at church when I'm home).

Sorry I have not posted in over a week...most of you know about Avery passing out last Monday.  I believe Satan has really worked on me to keep me from sharing because someone is about to break free of some chains that have had her/him in bondage for too long!!!!  And satan does not like when  we are free of him and his lies!   In the name of Jesus, I pray that anyone reading this would break those chains tonight, and be filled with the strength and power that only the Lord can give!!  Amen!!

KB

For more information on Chalene Johnson's workout videos for home, go to www.beachbodycoach.com/coachkeitha

PS...due to dr appt/infusion all day& grocery run in Lubbock, then spending an hour with kids before they went to bed, I chose to write this blog instead of working out.  I can get an extra 30 minutes in tomorrow if I MAKE that choice!  So if you text or fb me tomorrow, I may not answer...in the the workout zone!! LOL!

Gain Restaurant Eating Tips!!

http://www.teambeachbody.com/eat-smart/nutrition-tip/-/ntip/17274/all/2/5

For my post tonight, I wanted to share this nutrition tip that I think is awesome about dining out choices that keep you from blowing your "clean eating"!!  Too good not to share!

And I am one of those who believes if someone already has done it correctly, why reinvent the wheel!  I give total credit to the author of this article, one of the beach body team staff members.  

Also, I ordered TROPICAL STRAWBERRY SHAKEOLOGY so if you are interested in trying it, let me know asap!!  Sample packets will go quickly!! 
 
For my info on beach body or to order Shakeology, visit my website:
www.beachbodycoach.com/coachkeitha

"Lord, I pray for direction with this blog, and the testimony you are leading me up to sharing with everyone.   I believe without a doubt, You bring us through trials to help encourage and lift up each other.  I pray that we will all "let go" of any chains pulling us down, in the name of Jesus!!   Some realize those chains, while others don't even know how they can be FREE in you!!  So I lift each person up reading this, with whatever struggles they are dealing with.  As we talked about in class at church tonight, "our body is Your temple...it is not our own, but Yours Lord.  Jesus paid the highest price for us with his own blood of the Lamb."  1 Cor 6:19-20.  Thank you, Jesus, for loving us so much, that you would be nailed to the cross, so that we might live because of our Heavenly Father's grace!"  In Jesus' precious name I pray...Amen"

 

Be an OVERCOMER in exercise and nutrition!

"I have told you these things, so that in me you may have peace.  In this world you will have trouble.  But take HEART!!  I have overcome the world."   John 16:33

Yesterday, I was blessed to spend over 2 hours with some ladies at our Bible Study Luncheon at the Hotel Matador B& B.    We started out the morning with this verse in John.  And as I was thinking today about what I could write about, the Holy Spirit kept bringing this verse to mind.  

I have always thought about this verse, as Jesus was talking about the hardships the disciples would have to endure, as well as us as Christians.    Being martyrs, as well as just feeling like all your "friends" think you are weird if you like to go to church, or raise your hands when you are singing to worship the King.  

But I also think this can apply to what we challenge with overweight issues, eating disorders, or even with chronic illnesses.  I have experienced so many days when I was not at peace with my weight on a scale, or how my clothes fit, or not being able to put my hair in a ponytail when I was having some of my worst flares with rheumatoid arthritis.  However, today, February 14, 2012, I can sit here at this computer, and be free of those chains of insecurity and defeat that satan tried to use against me!!!   I give God the honor and glory for all the valleys he brought me through to be able to minister to those of you who have been touched by this blog, or by participating in my exercise classes.  HE is the creator of heaven and earth... and HE HAS OVERCOME THE WORLD by showing us the ultimate love of his son Jesus' death on a cross.  HE overcame my weaknesses and struggles... when I am weak, HE is strong!!  

So tomorrow as you start your day, (or even tonight as your winding down)  I pray today was a day spent with family and friends,  showing others how much you love them and how much you are loved!!  Don't (and I repeat!) don't let satan steal your joy of what you have been doing these last few weeks or days in your exercise and healthy, clean eating plan!!   So what if you had a couple pieces of Dove candy your hubby gave you; so what if you ate some of your kids' cookies from their school parties; so what if you were treated to a nice dinner at a restaurant, and you couldn't resist that warm bread and butter they served with your steak!    TOMORROW IS A NEW DAY, and like God's mercies, which are new every morning, you have the option to eat healthier this day and exercise because you feel better when you do...or you can listen to mean ole satan, and think "well I blew it today, so I will just go back to my old pattern of eating high carbs, loaded in sugar, feeling blah every day."   GO WITH THE FIRST OPTION!!  God has overcome this world, and He has already defeated satan.  So why listen to anything that rebel angel has to say??

Get your accountability buddy on the phone tonight or in the morning, make an appt to hit the gym or do your workout video at home (or go walking if weather anything like it was today!!  Gorgeous!)    Plan out your menu right now for tomorrow if you are still up!!  If you are starting on shakeology, do a cleanse for 3 days to get you back on track!  (See note below).    Don't let comfortable be your goal...get UNCOMFORTABLE with how you eat and exercise!!  Eat more veggies and skip the break room party, even if everyone looks at you like you are crazy!  Instead of running errands during lunch, go for a walk!    

When someone tells me they don't have time to workout, I just hear them saying, "satan has made me think there is no time to workout."  DON'T LISTEN TO HIS LIES!!    

KEYS TO CONSISTENT EXERCISE PROGRAM:

1)  Schedule it in your planner just like a dr appointment...don't cancel for anything unless emergency.  Don't let it be optional or negotiable!!!

2)  Get a workout buddy for accountability

3)  Exercise the same time each day.   For some of us that means 5:30am, since we have so many obligations with kids/work after school hours.  

4)  Join a group exercise class, and make a friend!!  

5)  Find an exercise you enjoy, and HAVE FUN WITH IT, while pushing yourself to sweat and be sore on a regular basis.   (Let me say tonight, I may not be able to get up from this computer from our "Tighten Toosh Tuesday step workout today!!  But we had good time in class, and laughed some too in the cool down...LOVE MY MOTLEY CREW!)

Be an OVERCOMER.... overcome your fear to walk into a gym because your self-conscious about your weight; overcome your fear of how a scale makes you feel;  overcome the comfort zone that says "this is who I am and have always been...why change?";   overcome the depression of not being able to do EVERYTHING you used to could do before your chronic illness;  overcome the "clothing fear"  (this is the fear where you do not like the way you look in certain item.  ie, jeans, yoga pants, sleeveless shirt).    

How do you become an OVERCOMER???  Simply ask God!  He overcame the world, and certainly he can help  YOU overcome whatever situation you are going through!!  

Happy Valentines' Day...I love you all for the comments and messages you send me.  What a blessing you are to me!!

Keitha Beth

"Lord God, I thank you for this day where we can show love to those around us.   But Lord I am so thankful you are the ULTIMATE example of how to LOVE...you sent your only son to die for me, even though I don't deserve it.  But you loved me enough to do that.  And you continue loving me by helping me overcome so many obstacles satan has tried to throw in my way to destroy me.  I now lift up each person reading this, that YOU, Lord, will help them overcome whatever hurt/need they are experiencing.  I also pray that you will put this blog in the hands of anyone who might need to hear this, or to know that they are loved by YOU...the creator of this earth.   How much better can it get than that, Lord??    I thank you Jesus, for your willingness to be the vessel in which God overcame this world.  I also thank you for allowing me to be a vessel to help others overcome their fears of insecurities/self-worth in a world that says you have to be a size 0 and have millions to be happy!  Satan you are full of lies and a deceiver! and I pray in the name of Jesus,  that chains are being broken for everyone reading this!   Amen

**  Shakeology Cleanse: 2 or 3 day option

Drink 1 scoop of prepared shakeology for breakfast.   (During the cleanse, only use water and ice to taste on Shakeology).   1 cup of green tea for snack.  Drink 1 scoop Shakeology at lunch.  Eat a dinner salad loaded  with fresh greens with 4-6 oz lean protein like skinless chicken breast.  Drink plenty of water throughout the day.   Repeat for 2 or 3 days.  Your exercise may need to be modified slightly.  However, after the cleanse is over, your body should feel cleaned out of toxins that make you feel bloated or tired.    You may notice an increase in your energy level immediately!

If you would like more information about Shakeology, visit my website at 
www.beachbodycoach.com/coachkeitha

GAIN WISDOM IN YOUR DIET AND EXERCISE!

"If any of you lacks wisdom, he should ask God, who gives to ALL generously and without criticizing, and it will be given to him."  James 1:5

As I sat in the kitchen early this morning before Harbor woke up, I worked on my Beth Moore study of James, which is another incredible vessel from God that he uses Beth to teach the Word.  Let me stop here to say if you have never done a Beth Moore Bible Study or watched one of her videos, FIND ONE THIS WEEK!  This woman will make you laugh and cry in the same minute, as well as teach you lessons of truth from God's word like you have never been taught before.  She just FIRES ME UP!!  

Today's lesson for me was on asking for wisdom, and believing in God that He will give it to me.  Something I found interesting in this lesson was in the next couple of verses.   James talked about if we doubt God, we are like a wave tossed about at sea; we have a double-sided heart. (v6-8).  In other words, we are straddling the fence.  You got to get on one side or the other.  

And I believe that is true when it comes to our attitude with the way we eat and exercise.  If I am praying, asking God to help me not give into my weakness of chips and salsa, or the donuts in the morning at the office, but I don't really believe he is going to help me, then guess what??  HE WON'T!!  (James 1:7).    So you have to decide if you are really want to give God your cares and struggles, believing He can and will take care of you, or do you want to continue to eat unhealthy because its your comfort zone, and live in fear of taking that first step to exercise!

Now as humans, we think we can control things, and try to fix it all ourselves using our knowledge.   Knowledge is what we know in our head.   That is why so many people fail when they try some fad diet...we have the wrong mindset starting the diet, so it sets us up for failure.  We start a diet where I can only eat "white" foods,  because we read that Madonna follows that diet, and look at her great shape!   (I'm using her and diet as example...I honestly don't have a clue what Madonna's eating habits are! LOL!)   That is our head knowledge...we read it somewhere or know someone who lost weight on this diet, so it must work.    After 3 days, the smell of pizza cooking for your kids is more than you can stand so you take a bite of that piece you dropped of plate.  That leads to eating half a piece, then you just tell yourself, "Well I messed up again, so I might as well eat 3 pieces!"  That use to sooooo be my thinking!!  

But if we ask God for wisdom, which is from the heart given to us by the Holy Spirit, the Lord will give you direction on how to take care of your body...I mean, it is His temple so don't you think He knows what is best for it???   It comes back to our thinking that God doesn't want to be bothered with small things like what I eat or how I exercise...He has too much to deal with taking care of those with cancer, grieving families, and the leaders of our country!    But you see, friends, God does care...about every little thing we struggle with.  If he knows how many hairs are on my head, then He knows that I love brownies but He can give me the strength to walk away from them, and eat a piece of fruit or drink my shakeology!!  All I have to do is ask and believe Him for what He has promised me!!  And then thank Him for how much he loves me!

So, this is the day you GAIN WISDOM!!!  Not only in your attitude toward what you eat, but also what kinds of exercises you can do anywhere, with no equipment or gym membership involved!!   Even if you travel frequently, you can do these in a hotel room without packing anything but some comfy clothes and tennis shoes.   I want to conclude my blog today with these simple exercises that you can do in 10 minutes...not only will your burn some calories, you will get a burst of energy if you are dragging, and clear your mind for 10 minutes from all the day-to-day stresses of your life!

KB's Top 5 Home Exercises:

1.)  The Push-Up:   I love this exercise because it not only strengthens and reshapes your shoulders and pecs, but it also gives you defined muscles in your upper back, and incorporates the CORE (abs, back, obliques).  Basically any muscle from your waist up gets a workout from push-ups.  To begin doing these, always start with the modified position on your knees, keeping your rear pulled in tight.  Straight line from back of head to knee.  As you get stronger, you can advance to full position push-ups.  

10 Reps (push-ups) x 3 sets.  Increase your reps each week by 5.  Start now with these and you will have shoulders you will want to show off in a tank top by summer!!   (See Pic 1 & 2 below)

2.)  Moutain climber:  If you have taken my classes before, you are rolling your eyes right now!! haha!

But this is a great cardio push exercise, that really jump starts the heart and gets the blood pumping!  You start in same position as push-up, but then alternate bringing one knee in toward your chest.  Keep alternating legs, as quickly as you can.  Again, you hit the upper body muscles, and add in some glutes plus some calorie-burning cardio.  

30seconds then rest 30 seconds.  Repeat x 3.  Increase time by 5-10 seconds as you get stronger.  This is an awesome exercise!!  But it is difficult for me to do more than 1 minute in single set so push your self to work up to that 1 minute goal!!    (See Pic 3 below)

 3.)  Jump Rope/Jumping Jack Combo: Most everyone has done a jumping jack or jumped rope at some point in your life.  (Although it may have been few years since elementary PE class when you did them! haha).  You don't even have to use a jump rope but mimick the motion if you were jumping rope.  This is a great calorie-burning cardio exercise that helps tone the legs while also using the CORE to stabilize movement. 

Jump Rope x 30 seconds, then Jumping Jacks x 30 seconds.  Rest x 1 minute.   Repeat x 5.

4.)  Bowling Squats:  How long has it been since you went bowling??  This a total lower body exercise that will bring on the burn in those legs and glutes!!  With your left leg behind you and to the side, pretend you are just releasing a bowling ball for that strike.   Keep your abs pulled in tight, tilting pelvis down, and driving right glute (buttock) toward the floor.  Hands at side or on waist.  

10 reps then switch legs.  Repeat.  3 sets of 10.     (If you have 3-5lb weights, you can use them to add some upper body to your exercise...I like to multi-task as much as I can.  Saves me time!! )  (Pic 4 & 5)

5.)  Ultimate Abs:  This exercise involves the CORE, as well as the leg muscles (quads mostly).  Lying on your back, extend legs in air with your arms at your side for balance so your legs are 90degree angle from body.  Slowly lower your legs away from your core, with toes pointed and tighten your quads (front of legs).  Hold this position (about 10degrees out starting position) for 20 seconds.  Lower again to about 30 degrees from starting position...hold 20 seconds.   Alternate scissor legs slow x 20 seconds.   Return to 90degree and rest 20 seconds.  Repeat x 3.  (Pic 6,7,8 below)

(* Sorry for bad quality of photo but just wanted to get quick pics to go with this so used my phone! ha)

  

GAIN ENCOURAGEMENT!!

"But encourage one another daily, as long as it is called "Today", so that none of you may be hardened by sin's deceitfulness."  Hebrews 3:13

Yesterday, in Sunday School, this verse was mentioned as we talked about being a light to those around us, just as Jesus was when he was here on this earth.   As I was rocking Harbor this morning, which is one of the best moments of my day, I was thinking about writing this blog on accountability.  The Lord reminded me of this verse, and of course, it is perfect for talking about accountability in exercise!!

In my younger years when I lived in Lubbock, my best friend, Laura and I started exercising at 5:30 am, when we realized that was the best time of the day to get it done.   No schedule conflicts, parent meetings, kids' games, dr appts....nothing, except maybe a child up sick, can stop you at 530am!!   But we committed to meet each other to go run (if wind was less than 20mph...wind chill can psyche me out big time! ha) and lift weights daily.  And when my alarm would go off, I would throw on my clothes (sometimes I slept in them), and pull on tennis shoes, and head out the door.  Btw, I am one of those weird people who doesn't untie their shoes...leave them just loose enough to get them on and off!!  A friend once gave me a wall hanging that says, "I exercise at 530am before my brain figures out what I'm doing!!  haha!!!!  But this is soooo true....you can't come up with 1,000 reasons not to hit the gym or go run.    Except that warm cozy bed when it's 32 degrees outside!! LOL!!

Occasionally, one of us would have an early appt or some reason (maybe stomach virus) that would keep us from being able to workout.   We would call each other just to say, "Hey I won't be able to make it tomorrow, but I will be there the next day."  I would set my alarm, just like I did when Laura was meeting me, but guess what???  When it went off, I would reset it and go back to bed because NO ONE was there waiting on me, expecting me to be there!!  

So I understand the value of accountability in exercise!!!  Even to this day, there are times when if I was not the instructor, I would probably skip my workout occasionally!!!  90% of time I love to workout but let's face it...there are just some days we don't want to do it!!!  And when you are just starting your new workout routine, it can be challenging.  You may be sore, and don't want to go back.    But the best way to get rid of the soreness is to jump back on that "exercise horse"!!  You may feel like everyone in class is perfect in following the instructor, and you are the back row clutz!!  Let me assure you, my friend, if everyone is pushing themselves like they should be, they are NOT paying attention to YOU!!!! haha!    

This is where your workout partner comes into play...you are to encourage each other daily!!!!  Call/text to say, "Hey, I will come by and pick you up on my way to workout!"  As brothers/sisters in Christ, Jesus commanded us to lift each other up...not tear each other down.  Even when it comes to exercise!!!  Our body is a temple to God, so what better way to serve others than to encourage them to exercise!!  That is my favorite part of being an instructor...I have done this for over 20 years, and still love seeing someone join my class for the first time, and see them become a "regular", gaining strength and confidence as each week goes by.  What a blessing the success stories have been to me through the years!!

What I love about group exercise classes like Step Extreme, TurboKick, Zumba, etc is that others notice when you miss the class.   Then when you run into them at the store, they say, "Hey where ya been?  Missed ya at workout last week!"   You will be amazed at the power in that statement to someone who is struggling in their exercise program. 

This brown-eyed girl is very competitive (if you haven't sat by me at Avery's bball games or seen me teach Step Extreme you may not realize it! ha)...but I think you can go overboard on competition when it comes to encouraging each other with exercise.   Keep it friendly, and always remember to use words like, "You are doing great, keep working hard, you will feel better when it's over".  You can definitely run a friend off if you are too pushy and competitive.  Remember, that tongue is sharper than a 2-edged sword!!  

Remember it takes 21 days to form a habit (some new research shows 66 days) but I like the number 21 since it is a product of the number 7, which symbolizes completeness in the Bible.   If you commit to exericse on a daily basis with 1 day of rest per week, I am confident you will not only feel the difference in your body in 21 days, but you will actually look forward to how much more energy you feel after you workout consistently.   But remember, if you have not been active for a few months or years, start out with a workout that modifies to beginners to prevent injury and frustration.   If you have not worked out in a year, you can't get in shape in 2 days!!  However, try it for 21 days...I bet you will notice an increase in your endurance!

So call up your BFF today, and say, "Help me get on track to being healthier this year!!"   Lift each other up, and make it fun.   Even go for a coke occasionally after workout (or maybe a tea instead! ha)!    Some of my very dear friends I have been blessed to know in these last 20 years, have been my workout buddies.  It creates a bond that is like strength training your muscles...it only grows stronger the more you work them!

Keitha Beth

"God, I come to you this morning, thanking you for Your Word that encourages me and lifts me up when I commit to spending time in Your Word.  I pray that we all spend that time drawing closer to You, Lord but I am also asking for your strength for each person reading this to commit to exercising on a regular basis.   We try to do so much on our own, Jesus, but You are the Rock and fortress we need to turn to.    When we are weak, You are strong, God.  I pray we will totally surrender every part of our life to You, and I thank You that you have promised us you will give us the strength to soar like eagles, to run and not grow faint!!  In the name of Jesus' I pray, Amen."

beachbodycoach.com/coachkeitha

 
Fun times with the Divas at BEGC!!  Great memories!!

GAIN JOY!!!!

"The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full."  John 10:10

Satan tried to steal my joy this past Sunday night, when he crashed my computer just as I completed my blog for the night at 1045pm!  But I don't give up that easily!!   Last night was busy night with my parents coming to watch Avery's bball game, and the Dynamic Duo perform their PIP routine at the game.  I had been busy all day with doing laundry, unpacking from spending weekend at my parents, and cooking brisket & fixins for the family last night.  I almost skipped my You Version when I crawled in bed, but decided to read my passages.  And the peace I felt when I went to sleep last night after reading the Word was wonderful!

The JOY I want to talk to you about is the JOY OF EXERCISE!!!  I can already see some of you giving me the "yeah, right" look or even chuckling aloud!!  But stay with me here...

If you hate doing something, how long do you think you will stay committed to doing it???  Now, I know laundry is the exception, especially when my kids are asking where their clean undies are!! LOL!!  (BTW, I am all for disposable clothes!!  haha!)   But seriously, if you don't enjoy your current exercise program, odds are it won't take much to get you missing it here and there, which we all know turns into 3-4 times a week, and then it's a month before we "MOVE" any of our body in the form of exercise.   And satan finds ways to make us too busy for exercise!!!!  Do you think he wants you feeling stronger - mentally and physically?  NO!!! Because he knows if he can keep you down on yourself, with low self-esteem, he knows the odds of you being a light to others for the work of the Kingdom of God is very small!!  Satan doesn't care what you weigh or what you eat.  He only cares that if he can use food or lack of exercise of to get you down on yourself, where you don't feel worthy to talk about the love of God, or how Jesus saves you by His grace.  Satan is that little voice in your head that says, "Instead of turning to God, turn to that donut or instead of going for a power walk after work, just go home and lay on the couch.  You deserve it!"   

Let me tell you satan is a liar and deceiver!!!!  And he is so very good at it, that it just seems like it is all ok when he puts a branch in your path to cause you to stumble!!  So next time you feel like grabbing something high in fat, sugar, and calories...stop and say, "Go on devil, I don't need you.   God is on my side!!"   

Back to JOY in exercising (I'm a little ADHD as my close friends will tell you! Haha!):   I use to personal train a gentleman at the LifeStyle Centre at Covenant, and he absolutely hated to do any cardio workout on treadmill, eliptical, or bike.  He really didn't enjoy lifting weights either (or maybe it was because I made him do it correctly, and made him work hard enough to be sore on regular basis! ha).  But one day as I watched him playing racquetball with such passion and zeal (and let's just say it was good thing glass to court was sound proof! haha), I had an idea.  I made a deal with him that he could teach me how to play racquetball 2 times a week and I could personal train him in cardio/weighted workout 2-3 times a week, without him griping the entire workout!!   He said, "Deal!"  I really think he liked the idea of torturing me in the court as much as I tortured him!!   Well, after about 3 weeks had passed, he began enjoying my workouts for him, because he also knew he would get to kick my rear in the racquetball court.   Me, being the competitive person I am, however, did learn a lot about playing the game, and realized I had been too judgemental about the intensity of the game.  But let me say, for someone who played tennis in high school, racquetball was quite comical at first if you were watching me!!  LOL!!

My point to this story is you need to find an exercise program YOU ENJOY!!!    Write it down in your appointment book or in your calendar app on your phone!!!  Don't let anything "cancel" your appointment to exercise.   (Unless you have a child at home with the flu maybe! haha...just kidding!).  If you are fearful to try a group workout class, then make a deal with yourself.   If you enjoy walking, tell yourself you will walk 2 days a week, and do a class 2 days a week.  Most people I have had start taking my workout classes will tell me that had to work up to it (mentally) but once they finally took the plunge, they LOVED IT!!!!  Ok so maybe love/hate it!!!  Especially when it involves names of animals, like froggies, doggies, roasted pigs!!  (Inside humor with my BEGC Divas and Motley Crew!!)  

Another benefit of participating in a group class is accountability.   But that is tomorrow's blog!!  Tonight is a challenge to you to find something YOU ENJOY DOING ON A REGULAR BASIS.  (3-4 times a week).  Sometimes your area may limit you somewhat if you don't have access to group classes or a gym with cardio/weight equipment.  But there are endless options out there!!   One of my favorite workouts I do is Turbo Fire with Chalene Johnson.   I am a Beach Body coach, which gives me 25% off any products, and I ordered this video set last year, and love it  when I don't have a class or on the weekend.   Honestly, I have several dvds but this is the only one I will do by myself.   I actually enjoy it more when I make the MC do it with me so they feel my pain too!!  Just kidding!  

Time for some Word now...but be thinking and researching what you can do to exercise.  AND DON'T WAIT TIL NEXT WEEK TO START!!!!!  Tell yourself in the morning, "Today I will start __________."

Set an alarm on your phone if you need reminding.  Start with 20minutes, and JUST DO IT!!  

What is holding you back??  Time? Money? Access to gym?    Later this week I will give you suggestions for a great home workout that doesn't cost a dime!!!!!!  Until then, throw on your tennis shoes and go walking.   Gorgeous weather we have been having here.  Do a video with your kids.  JUST MOVE AND ENJOY how much better you feel when you get your heart pumping a little!!  

"Lord, I just thank you right now for my health...for giving my dr wisdom to put me on medication that would free me from rheumatoid arthritis pain that I have felt for 13 years!!! I praise YOU Father, for giving me strength and talent to teach my classes.   And more than that, I praise you that I find JOY in exercising with my Motley Crew (and the BEGC Divas before).  I thank you Jesus that you have put so many people in my life through the last 20 years that have blessed me in ways I never imagined.   What a privilege I have had to share my JOY and Passion with them through my love of exercise.   Lord, keep me from letting exercise become an idol, and may I always glorify You in what I do.   I lift up each person reading this, that YOU will allow them to find JOY to help take care of that body that was fearfully and wonderfully made!!  Thank you Jesus, for this time I have to write, and for how it blesses me!  In Jesus' name, Amen