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

Shakeology Link

beachbodycoach.com/coachkeitha

in case you couldn't access through the Break the Fast blog!!

BREAK THE FAST!!!

www.beachbodycoach.com/coachkeitha"After fasting forty days and forty nights, he was hungry.  Satan came to him and said, "If you are the Son of God, tell these stones to become bread."  Jesus answered, "It is written:  'Man shall not live on bread alone, but on every word that comes from the mouth of God.'"  Matthew 4:2-4

Do you ever wake up in the morning, and feel like YOU had been fasting 40 days??  or maybe just 40 hours?  or maybe just 4 hours?? LOL!!  Many of you know why breakfast is called just that...it breaks the fasting you did while you were sleeping.    Many people I talk to (my teenage daughter included!) say they are not hungry when they first get up.  I, personally, have never had that problem!!  haha!

But everything I have read and researched states that BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY!!  Like you have not heard that a gazillion times from your grandmother, mother, teachers, etc!!

But do you really know WHY??  Your body has been fasting on night, and your metabolism slows down while you sleep.  It does require some energy to pump blood from your heart to supply all your organs with the oxygen they need while you snooze.  (Sometimes I wonder if my brain was O2 deprived during the night!! LOL).  But seriously, your metabolism slows down.  So how do you kick-start it back up to burn more calories in the day??  BY EATING BREAKFAST!!!!  

I tell Avery almost daily, that skipping breakfast is like not putting gas in your car...how ya gonna get anywhere??  (and I ran out of gas literally this last fall, and not a good feeling when your are stranded on side of road! ha).  

Now do I need to put the most expensive gas in my car to get from point A to point B??  NO!

Just needs some gas.  So do you need to eat bacon, eggs, pancakes, biscuits & gravy for breakfast to boost your metabolism??  NO!!!!!!  You simply need about 300 calories consisting of whole grain carbohydrates, some protein, and some fruit.   

So now your asking, "well what do I eat?"  Here are some of MY favorite breakfast meals:

* whole grain Sara Lee delightful slice of toast with 1 tbsp peanut butter with sliced strawberries

*1 cup Greek yogurt with 1/2 cup all bran cereal buds, 10 almonds or walnuts, and 1/4 cup dried fruit

*KB's Breakfast Burrito:  Scramble 3 egg whites, saute 1/2 bell pepper (red and yellow my favorite).  Place in whole wheat tortilla and sprinkle 1/2 cup mozeralla shredded cheese.  Add salsa of your choice.  Wrap up and ENJOY!!!  Packed with protein and you get a 1/2 serving of veggie in there too!!

*SHAKEOLOGY:  Mix 1 cup almond milk, 1 scoop chocolate shakeology, 1 Tbsp of peanut butter or PB2 powder (*see note below), add 1 cup crushed ice...blend and you have $40 dollars of fruits/veggies in a shake with 18 grams of protein.  And it tastes like a Wendy's frosty!!  YUM!!

Now I must confess something to ya'll...I love, love, love bacon!!!!! Ever since I was pregnant with Harbor, I could eat bacon every meal!!  Don't ya love how hormones do crazy things to us, Ladies??    And I know bacon high in fat; however, I eat very low fat 90% of time, so I allow myself bacon once a week.  I will eat 3 slices bacon that I cook on bacon cooker that drains off fat in microwave, and add a bowl of oatmeal and piece of fruit, and I am a HAPPY CAMPER!!  

Let's go back to skipping breakfast...(please don't feel like I am lecturing you like I do my 13-yr old who just doesn't care for breakfast),  but if you are trying to lose weight, and you think only eating one meal a day is the key.... WRONG!!!!!    Any scientific research (that is legit), will tell you it is the worst thing to do on your body.   When you skip breakfast, your metabolism just speeds up enough to get dressed, drive to work, etc.  Then  when you finally eat lunch or maybe even dinner, you know what your body does???  STORES MOST OF IT AS FAT!!!!!!    You may lose weight on scale initially, but your body is storing up fat, (fat is lighter than muscle in weight), and you are gonna have a very hard time getting weight off and keeping it off. 

If you get nothing else from my blog today, please get something in your kitchen you will eat for breakfast, even if it's on the way out the door!!   Some other alternatives I use for myself and Avery are P90X protein bars (which don't taste like nasty chalk cardboard like many I have tried in my day!).  There are several flavors to choose from.  (See note below).    Also, Luna bars are one of Avery's favorites, and they have 9 grams protein, 10 grams sugar in 180 calories.   Avery and I are "nuts" over the "Nutz over Chocolate" bar!!  You can buy these at walmart and target.   

The key to being healthy is eating fruits/veggies, whole grain breads, lean protein 90% of the time, and keeping your body fueled throughout the day!!!!  If you skip a meal, you are way more likely to overeat at the next meal!!!  Plus, let's face it...our bodies are smart (have to be since they were designed by God), and the body knows if you are gonna consistently skip meals, the body slows down its metabolism to conserve more of your fat stores.    Basically, the body thinks your are going to "starve" it, so when you do finally eat, most of it is going to be stored...AS FAT!!!  

Head to the grocery store this weekend, and find some healthy foods to stock up on that will keep your body running!!!  Especially if you are exercising on daily basis!!   You will be stronger and be able to work harder if you keep your "tank filled" with the "good stuff" your body needs!

"Lord, I lift up every person out there who is reading this, and I pray that You will just use these words YOU given me to encourage and lift them up.    Satan tries to tear us down, but God we praise you that YOU are bigger and stronger than he, and that YOU created us to be like YOU.  May we take care of our "temple" today in a way that is pleasing to You, and also makes us feel better inside and out.    In Jesus' precious and Holy name, Amen!"

Keitha Beth

*Shakeology Note:   If you like to drink your shake for breakfast but don't have time to make it in the morning with getting kids ready and yourself ready, make it the night before and freeze!!  You can set it out while you are getting ready, then drink on way to work.  

*PB2 Powder:   Have just discovered this awesome new product this last fall!!!  You can get it at health food stores, and if you live in West Texas, I get it at United Market Street or Drug Emporium.  Only 45 calories per serving, & no sugar!!!  I add 1 tbsp to my shake to get that "Reeses" flavor!! YUM!!

I have had several inquiries about Shakeology through this blog.  Go to my website at www.beachbodycoach.com/coachkeitha.    Check out the info there about Shakeology and P90X bars.  I would love to send you a sample of Shakeology if you would like to try it!!  

And PLEASE comment to me with questions, comments, or success stories you want to share!!  

How do I live without Sugar???

Jesus said, "Come unto Me, all ye that labor and are heavy laden, and I will
give you rest. Take My yoke upon you, and learn of Me” (Matthew 11:28-29)

.

Well my devotionals I receive via email have been about REST the last 3 days...do you think God is telling me something?  After our busy weekend with stock show, and getting the privilege to go back to Seminole to train some of my Brown-Eyed Girls on teaching step workout, I was dragging yesterday.  However, let me say, I was full of energy with teaching to the Divas our Step Extreme Class Sunday afternoon...God is soooo good to let me do something I so enjoy!  I give Him the glory...for my energy and talent, and for our sore calves, arms, legs too!! Lol!!

 But as I read this devotional just now, and I was planning on talking about importance of breakfast tonight...the Holy Spirit redirected me.  I almost stayed with MY plan on breakfast but I knew if I wanted this to speak to anyone it couldn't be about me!! Ha!!  So, if the Lord wills it tomorrow, be sure to check out why YOU DON'T SKIP BREAKFAST!

I want to share my devotional I read then tell ya what that said to me:

TUESDAY, JANUARY 24, 2012

LEARN OF ME
by David Wilkerson
[May 19, 1931 - April 27, 2011]

Jesus said, "Come unto Me, all ye that labour and are heavy laden, and I will
give you rest. Take My yoke upon you, and learn of Me” (Matthew 11:28-29,
KJV). Christ tells us very plainly: "Do not attempt to take on a walk with Me
until you are at rest in your soul!"

If you do not have this wonderful confidence in what the Word of God says Jesus
did for you, His yoke will not be easy or light. On the contrary, you will spend
your time striving in the flesh to please God. You will go from hot to cold,
living with unnecessary guilt and shame.

I believe the key to this verse lies in the words “learn of me.” Jesus is
speaking here of the discipline of learning who He is and what He accomplished
on the cross. He is saying, "You must have a knowledge of what I have done for
you. Then, once your soul is at rest, you can take on My yoke. So, learn of
Me!"

We do not want this kind of discipline. We want to take the easy way! We are
like schoolchildren on the playground at recess who do not want to go back into
the classroom.

Perhaps today you say, "I'm reading my Bible now and praying a little each day.
I'm trying hard to do better!" This is all good, but I assure you that these
things will not keep you through the coming storm. It is not enough to try
hard, to make promises to God, to strive to be better. Nor is it enough to say,
"I'm more diligent than before." No, it is all about going after a revelation of
what Jesus did for you at the cross!

Something should cry out in all of us: "Jesus, Your Word says I can live in
total rest, peace and security. I don't have to strive in my flesh or be tossed
about by guilt or fear. You have set before me the promise of a life at rest,
but I don't have that rest. Oh, Lord, I want Your rest with everything that's
in me. Teach me by Your Spirit—I want to learn of You."

I can so put my name in this devotional...I am definitely more into the Word and praying more Spirit-filled prayers.  But God says, "Keitha, you can't do anything to impress me.  Quit trying.  But the more time you spend in My Word, and praying with a sincere heart, the more you will hear My voice telling you what my purpose is for you."

And tonight, as I was sitting here thinking of how Jesus says, "Don't try to ask me to help you through this 7 day fasting until you fall on your knees, and surrender all of your life to Me, especially giving up all your desires when it comes to food."  We so many times only think God is there to strengthen us about "major issues" like cancer, our kids' safety, finances, etc.  And in this Word from Him, He says we must lay it all down before Him, learn who He is...the Sovereign God over every single thing in this universe.  Then, we can come before Him, and say, "Lord, I plead in the name of Jesus, you will take this burden of sugar addiction, caffeine addiction, overeating, whatever it is you struggle with (that maybe even no one else knows), and that You, my Heavenly Father, will give me a lighter load."  How can I live without all of the processed sugar in our diet these days???  Not for me to ask...He just wants me to have FAITH that HE CAN AND HE WILL!!!

"Precious Lord, we thank you for Your Word, and the Power we can stand on through it.  But we know we have to surrender everything to you, Jesus, and that is so hard for us as humans.  I pray for each person who reads this to feel Your Love like never before, and to finally let go of any burdens they have been carrying, especially when it comes to their health and nutrition, any food addictions (like sugar)!  I thank you, Father in advance for the healing that will come when we learn who You really are, and what you did for us.   Most of us have the head knowledge, but we pray in the name of Jesus, it will become HEART KNOWLEDGE!   Then, we can earnestly say, Lord, take this burden from me...and HE WILL!!  In Jesus' Holy Name I pray this.."

Sugar Detox 101

"Food gained by fraud taste sweet, but one ends up with a mouth full of gravel."  Proverbs 20:17

If you ever want to know what God thinks of any topic, you can probably find it in Proverbs!!  How fitting this verse was to me, when we are talking about sugar detox the next 7 days!!!

I could not get this info to copy and paste, so please go to the link below to get the scoop on Sugar.  Great information that we all need reminding of time to time.   Remember, I am not doing some crazy diet these 7 days but just detoxifying from sugar.  Sure won't kill me...even tho passing up a warm brownie I see is difficult!  lol!!   

I am not saying you can't ever have sugar again...just give your body a break from it, and let your body tell you if it feels better!!

Check out this link for Sugar Addiction Detox 101 from Team BeachBody

www.beachbody.com/product/newsletters/nl_493.do#

Precious Father, I thank you for this information I received just last week, and that I may share it with others.  I pray Lord as your Word says, that sugar will taste like gravel in our mouths at the end of this 7 days!!  We know you did not put brownies or ice cream on this earth to make us feel guilty, but rather as a "treat" occasionally.  Forgive me, Jesus, when I let sugar, or any other obsession with food, become an idol.  
We know you have commanded us to have no other gods before YOU.   Let food not become our god.  Fill us up with your Word, and let the Holy Spirit quench our hunger and thirst.   In the glorious name of Jesus!!

Sugar Detox 101

http://www.beachbody.com/product/newsletters/nl_493.do#

GAIN BY FASTING!

Gain thru FASTING! How many of you have ever done a fast?  There are many kinds you can do:  1) spiritual fast- you give up something that hinders your prayer time for specific length of time.  Example:  fastin from tv for 30 days to spend that time reading Gods word and in prayer. 2). Physical fast- you give up food or drink for set amount time.  Example:   Liquid fast (I recommend most for active people) is giving up all solid foods, strictly drinking fluids  such as green tea, water, broth for a day.  This helps naturally detoxify the body.   SHALEOLOGY also has a 3 day cleansing fast that is a fast way to detoxify your body to feel healthy inside and out and  to get a jump start to weight loss program.  (*see tomorrow blog for more info) There is also a sugar fast or sugar detox?? Starting tomorrow join me for just that. It's not a crazy diet or Won't cost ya any money. Simply cutting out refined sugars from your normal diet. Hopefully, this doesn't mean You have nothing left in your house to eat!! But this includes the obvious like brownies, candy, cokes but also ketchup BBQ sauce, and anything that first ingredient listed is high fructose syrup. Tomorrow I will post more infor about sugar fasting or detox. Simply put, the more sugar you ingest, the more your body craves it!!!    My challenge for each of you this week (and myself included) is a 7 day Sugar Fast.   Why 7 days?  In the Bible, the number 7 represents completeness.   ( God created earth in 6 days and rested 7th;   1)Write the following verse down on sticky note and tape on your bathroom mirror or in your car where you will see it first thing in morning: "I can do all things through Christ who gives me strength.  Phil 4:13 2) Look at your refrigerator and pantry today.  Read labels on the foods you eat on daily basis.   If you see the words high fructose corn syrup eliminate this food from your diet for 7 days.   Sauces like ketchup and BBQ sauce are high in sugar.   3) Every time you start to reach for something sweet, write down on paper or in note on your phone, why do I want something sweet right now? 4).  Instead, drop down and do 10 push ups, crunches, run or walk in place 1 minute.  If you are at work, walk to end of hallway briskly and back.   5) After you have resisted the urge to eat that brownie or snickers, close your eyes and thank the Lord Almighty for giving you strength to resist.   I want to hear from you all about your challenges/successes these next 7 days.  I have changed settings on blog so hopefully you can all comment.   If you have trouble, message me your comment.    Do you think if God created the world in 6 days, flooded the entire earth (not to mention he had 2 of every kind of animal/bird show up in Noah's backyard!), and raised Jesus from the dead in 3 days...He will have NO TROUBLE AT ALL GIVING YOU STRENGTH TO GIVE UP SUGAR FOR 7 DAYS!! But YOU have to ask Him!   "ask and it shall be given to you". Matthew 7:7 I have to close with a note that I had the privilege of teaching step class to my former Divas at Seminole, what a thrill it was for me!! I so enjoyed sweatin' for more than an hour with those girls!! They were all and still confine to be a blessing in my life!!

Gain REST this year!

"Come to me, all you who are weary and burdened, and I will give you rest."  Matthew 11:28

How many of us have read this verse before but never put it into practice?   ME!!!!!  
But, today, as I was getting a massage in Roaring Springs by Dinah, and she was praying over me and singing Selah music (which is my favorite Christian group btw), that verse came to me.   And by the way, if you ever have a chance for Dinah to give you a massage, TAKE IT!!  
Trust me, she is gifted, and you will leave her place with such peace and relaxation!

This weekend and week have been so tiring...traveling to Fredericksburg was fun for the Hill family get together.  However, Harbor woke up Saturday morning throwing up...then Haven did Monday night from 1-4am, then Avery was home sick today with stomach virus too.  So needless to say, I have been sleep deprived the last 5 days.  And I even had queasy stomach and chills all day yesterday.  So last night I did something very unusual for this energizer bunny....I took hot bath and was in bed by 745 and asleep by 9!!  Slept til 7 this morning, and you know what??  I feel much better this afternoon.  So good, that after teaching my Motley Crew workout class, I helped Avery wash and clip her goats til 9 tonight.  (I actually did more observing but I did help wash and clip a little...but thank goodness for our wonderful extension agent and his wife.   Goat was gonna need some serious help if I had done it all! lol)\

So where am I going with all this rambling???  Jesus preached in Matthew that He will give us rest if we just give it to him.  But that is not easy for all of us Mega Moms who burn both ends of the candle trying to give our kids all we want them to have or do, or for the dads who work all day, then help with homework and spend hours getting show animals ready.   We as humans, think, "If I don't take care of this, it will not get done.  Or it won't get done the way I think it should!"  That is me...guilty!!  I admit it!  Instead of just asking God daily to help us get HIS TO-DO list done, or making our list then praying over it, we try to do it all ourselves.   Then wonder why it feels like there are never enough hours in the day to get it all done!  Then we become frustrated, impatient, stressed out at ourselves, which turns into frustration and impatient with our family, friends, co-workers. 


But there was a physical reason Jesus preached this to his followers...when the body is tired, worn down, and sleep deprived, the immune system weakens.    We are in the midst of flu season, and this is when we especially need some extra z's.   Most guidelines you see recommend 7-8 hours of sleep.   You may be thinking, yeah right...what do I cut out from schedule.  Well, let's think about it in POSITIVE way.  Make a list each day of what is priority in getting done.  ie, Getting kids to school, going to watch kids play basketball, going to work, helping with homework, laundry (or not! ha).   Now look at the time you spend doing NON-priority stuff...watching TV, googling everything imaginable, reading your email full of "today only 40% off" (that would be me!  I get a Bath & Body email every day!! ha), facebook, texting.  

Again, I am preaching to the choir about this, but do you notice that electronics and technology has taken up more of our time, when it was originally going to save us time to have more time with family!!  How many times a week do we sit around playing games with our family?  Or even all sit in same room for more than an hour at night??  

My point is there are ways to use our time more wisely to get the rest our body needs.  I want to share something I noticed since I started doing a Bible plan on You Version app on my phone (I think there are some really good uses for phones, facebook, blogs etc).  I am on day 18 of reading through the Bible, and have noticed that I seem to get more done during the day.  I believe God blesses us when we give Him our time.   He is our Father, Savior, Creator...he loves us more than any person on this earth can.  Yet we sometimes we settle for just reading His Word or praying on Sundays or when we need help.  How hurt He must feel to think He gives us all we need, yet we can't give Him the only thing He wants from us?? Our time!


When I set up my plan on my You Version, I set a timer at 10pm.  It alerts me to read my Bible plan.  That is the best time of day for me, since my girls are usually asleep (my Harbor is a night owl however), and I can spend that time in the quiet of my home, just reading the Love Letters from God that He wrote to us.  Sometimes I then journal a prayer or thoughts from the day (not my to do list), and I go to sleep easily with a peace in my heart after spending that time.  This has really helped me get to bed earlier, which was a major accomplishment this new year.   There will ALWAYS ALWAYS ALWAYS be something for us to do at night...laundry, dishes, check email, watch tv.  But is it worth running your body down, getting sick, missing work/school, plus expense of going to doctor??


So one of my goals for this year is to GET MORE REST!!   What does that have to do with health and fitness?  If I'm sick, I can't exercise.  (and I can be very irritable when I don't get my endorphin release from exercise!  ask my family!! haha)  When I am sick, I am not productive at home (at work for those working outside home).  When I am sick, I don't eat healthy...have you noticed fruit and veggies don't sound appealing when you are sick???  So it's easy to get off track of your healthy eating routine.  (Now granted I saw a cute sign once that said, "I'm only 1 stomach virus away from meeting my weight-loss goal!!  LOL!!)  But I don't enjoy hanging over a toilet tasting my last meal come back up for weight loss!  ugh...

So my health tip for the day, or for the rest of your life is GAIN REST!!!  Try it and see if you don't notice a difference on how you eat.   When you are exhausted, you reach for quick, processed, fat-loaded food!  See if you notice a difference in your exercise program...when rested, you can push yourself more on those doggies, froggies, and roasted pigs!!  (inside joke there for those who have done my workouts!! LOL).   Rested, your patience is better, and frustration is less.  What have you got to lose....IT'S FREE!  


I know it's 1059, and I have just stressed how important REST is...but I really wanted to share this with you all tonight.  Besides I got 10 hours of sleep last night!  Woohoo!!
But off to bed I go....


Thank you Jesus, for the rest you give us when we simply ask!  I thank you for each person who reads this, and pray you will give them the rest they need, not only to take care of their families, but to serve like YOU want us to serve.   Forgive me, Lord, when I don't give you more of my time...how it must break your heart.  Like when our kids turn into teenagers, and they don't seem to want to spend those moments just snuggling with us in bed on a Saturday morning or at bedtime.   Lord, I ask you to lay it on our hearts to not only give You the time YOU deserve, but to get the REST our body deserves!   In Jesus' name I pray these things...

Keitha Beth

 

Run from the scale!!

"Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles.  And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith." Hebrews 12:1-2


Missed my blog yesterday since we were in Fredericksburg for family get together.  It was gorgeous day in the Hill Country, and I soo enjoyed my run thru downtown.  I used to focus on my time when I ran, but as I have matured (don't want to use "old"), I focus more now on just enjoying scenery, listening to some remixed Praise music, and just meditating, being grateful I can still get up and run!!
 
For those of you who don't know this little fact about me, I was diagnosed with Rheumatoid Arthritis 13 years ago when I was 29 after Avery was born.   There have been times when I could not dress myself, comb or wash my hair, and exercise was limited to only 20 min of forced workout on elliptical or underwater treadmill.  I had many joints swollen and so tender.  I would cry (alone so my family didn't see me) and ask God, "why me?? There are so many people out there that DON'T like to exercise, so why me??"   ( I am one of those weird people who truly enjoy exercise...but I found what I enjoy and have done it for over 20 years.).
 
But now I realize God doesn't give us more than we can handle and He always has a reason for our suffering.  Not sure exactly what His great plans are for me to help others with this disease (or just anyone dealing with chronic pain) but there have been some doors opening to some opportunities to use this "adventure" I've been on for 13 years to encourage others!  Let me stop here to thank the Lord Almighty for the healing He has brought on my body this last 6 months!! I was prayed over at a Ladies' Bible study few weeks ago, and felt the anointing of the Holy Spirit so overwhelming, that I can't really describe it.  So I'm giving God glory for this mountain top I'm on with my health and being able to run a few miles each week!!
Now, let's switch gears and talk about the deepest valley I think many many women and men go thru...the valley of the sacred number on a scale!
 
If you only get one thing from my blog, PLEASE hear this: DON'T  LET SATAN USE A NUMBER TO STEAL YOUR JOY!!  Can I get an "AMEN??!!"

You are so much more worthy of joy in simply knowing who you are as a child of God, versus some little gadget that can make us feel victorious or make us feel defeated with just a number!!
 
In the past 20 years I have heard so many people say they weigh daily.  Well I have one piece of advice....RUN FROM THAT SCALE!!   You will burn calories and not feel defeated if you start to weigh,  and instead turn around and go for a run/walk.  That is where you will find peace, mental clarity, and success!!   
 
Most people can fluctuate 2-4 pounds daily in their weight, simply due to fluid intake and sodium intake.  (salt makes you retain fluid, as well as carbonated drinks...yes I'm preaching to the choir on this one because most of y'all know I love my diet coke from Sonic!! Haha).  But seriously,  if you weigh daily, you set yourself up for disappointment and feeling like a failure.   So why do it?? Remember our goal for 2012 is to GAIN!!
 
Try this for the next 6 weeks: 
1) Weigh and measure yourself tomorrow (chest, waist, hips, thighs).  Write it down and tape it to back of bathroom door.  You can see it but if you have company, more than likely they wont! Ha
2). Exercise 4-5 days every week. Even if it's only 20 min a day do something!!  (tomorrow I'll post some easy at home exercises to do to boost your energy for the day and you don't need any equipment!)
3). Eat healthy 90% of the time for each week.   This takes pressure of you feeling like you have to eat perfect.   How many of us go out to eat Mexican food, eat a basket (or 2) of chips and salsa, only to beat ourselves up and say, "well I blew it so maybe next week I'll start my diet".   STOP THE NEGATIVE FEELINGS!!   Simply drink lots of water and green tea (natural detoxifier), and get back on the train!! You may feel like the caboose but ur still part of the train!!! (*see note below)
4). Stock up on fruits/ vegetables and be prepared!!! Keep raw almonds in your purse, car, drawer at work so your not tempted to find that snicker bar at the vending machine!! (I do love snickers btw!!)
5) At end of 6 weeks, weigh and measure yourself again (dont cheat and weigh early! Ha).   If scale hasn't budged but ur waist is smaller, then its time to celebrate!! Not with a warm brownie (again my fav!!)  and ice cream but go buy yourself a new shirt or better yet a new workout top so you feel good when you workout!!   Go back to your 5 things you want to gain and add:  FREEDOM FROM THE SCALE!!

Heaven Father, I thank you in advance for the chains that are going to be broken by even just one person who reads this.   I pray for women and men to be FREE from those lies Satan tells us by using a scale!!  Let Jesus' set you free from any foothold the the devil has on your with your worth being in a number; if Jesus sets you free, you will be free indeed! (John 8:36)   But Lord, we also ask you to convict us when we do NOT take care of our body in a way that is pleasing to you, because our body is YOUR temple! 
In Jesus' name!

* Note:   Do you ever "over-indulged" at a meal or travel out out of town and feel blah (haven't had my good healthy foods and traveling makes me crave junk sometimes ya know what I mean?).  That is when I love having shakeology!! It detoxifies junk from our body through all the natural ingredients, boosts my energy level back up, and gets me right back on track...almost up to the engine with just one shake! Ha
For example, being at hotel this weekend and eating little more bread and some birthday cake at party plus traveling in car 5.5 hours, I can't wait to have my shake for supper tonight!!   I will do a shakeology cleanse for couple days after a trip to really detoxify.  Then watch out...this engine is full speed ahead and running... not to the scale to see if I will be happy for the day but running because I feel better and want lifetime of joy!

What is YOUR safe Haven

First of all I want to thank Jesus for those of you who commented on my first blog post.  I couldnt wait to write this one today; in fact, I couldn't post from my phone as my family travels to Fredericksburg for a family birthday party.  So I typed blog in a note on phone til I get to the hotel and can post this!!
I have to share one of the reasons I finally created a blog on fitness/nutrition.  This last Wednesday as I was going to plainview to purchase a new stereo for my MC workout classes, I received the following text from my friend, Lanita, who had joined our workouts at Brown-Eyed Girls & Co in Seminole.  Her daughter, Alex, was a born natural Pi-Yo instructor, and Lanita began a wonderful journey by just being a supportive mom to Alex, taking her classes and even teaching them for her occasionally when Alex couldnt make it.  Here is what Lanita had to say to me this week (I asked her permission to share this btw):

"I've lost 43 lbs!!! Gone from an 18 to a 12.  I'd like to get into a size 10. I'm almost there. They fit everywhere except the butt!!  10 more lbs and I'll see how I like myself.

Started out at 204 I'm at 161 now.
Thank you!!! I feel so much better!!

I saved a text you sent me a year ago. I'll resend to you.... I look at it every so often...

Thought for the day... Instead of just losing weight for this new year, lose the weight of carrying a burden like unforgiveness, bitterness, regret toward someone or even YOURSELF!! END THE TREND!!

Without your studio and putting Alex to work I don't think I would have done it....so.... Thank you!"

So as I read this walking into Walmart, I stood at stereos and just sobbed!! My little Harbor looked up at me and said, "why you cryin momma?" I simply smiled at her and said, "God just amazes me how he uses simple things to bless me!!"

I wanted to share this specific testimony from Lanita for couple of reasons:  I pray my blog not only encourages you to be physically healthier but mentally and SPIRITUALLY healthier!
I just was telling my sista Riki this morning that sometimes we all forget to pray about the smallest simplest things.  So I challenge you all to start your day by simply thanking God for his goodness and then asking Him to give you strength this day to make good decisions in what you put in your mouth to fuel your body (His temple).  I realized one day a few years ago I never think twice to ask God to protect my kids at school, help them with a test, help me be a good mother...but do we ask God to help us in a way that not only makes us feel better but helps us be a better wife, mother, teacher, nurse, etc?  Fueling your body with healthier foods and drinking lots of water does wonders for how we feel, which does wonders for how we handle LIFE!!

My devotional for the day was just the " icing on the cake" (healthy spice cake with veggies in it of course...recipe at end of blog!)

"Then they cry out to the Lord in their trouble, and He brings them out of
their distresses. He calms the storm, so that its waves are still. Then they
are glad because they are quiet; so He guides them to their desired haven”
(Psalm 107:28-30).

When did the storm stop for the sailors in Psalm 107? When did God bring them
into their desired safe haven?

First, the sailors came to their wits’ end, giving up on all human hope or
help. They said, “There is no way we can save ourselves. Nobody on earth can get us out of this!”

Second, they cried to the Lord in the midst of their trouble—turning to Him alone for help!
(David Wilkerson)

Why did this speak to me about healthy living? So many times when we want to LOSE weight, we LOOK for our " safe haven" to weight loss in the latest gimmick, fad diet, exercise equipment that will just "melt the pounds away!"   We ask others who have lost weight what their secret to wt loss is.  We will spend lots of money and time on things that are not good choices for lifetime of good health.  So instead of turning to that new infomercial or googling "lose weight fast", fall on your knees and GAIN strength from the Lord to eat healthier, start exercising, drinking more water!!  He is always available and His help is FREE!!!!   
DON'T LET YOUR FRIDGE BE YOUR SAFE HAVEN!

May God be glorified through these words!!
Keitha Beth

~Recipe for KB's Spice Cake:
I box spice cake mix
1 apple finely shredded
2 zucchini finely shredded
Use mix directions for Amt of water
Decrease oil to 1/4 cup (use canola oil instead of vegetable oil).
Cook according to directions. 

* Great way to get veggies in ur kids without them knowing!! My kids love Spice Cake!!

**Lanita has been drinking Shakeology and beach body meal replacement shakes this past year, along with some other supplements to change things up so she doesn't get bored with flavors. 
As a Beach Body Coach, I can give you info on Shakeology.    But don't just think I'm selling some product...I have been using shakeology as a meal replacement since August, and I ABSOLUTELY LOVE IT!!  google Shakeology.com.
 

Lose to Gain

Wow!! I never thought I would ever have a blog. (I'm not the most computer savy mamma! lol)   But after I have been teaching aerobics and personal training for over 20 years, and continually have people ask me what to do to lose weight, I just decided to put it in a blog!!  (Thanks to encouragement from my dear friend, Ashley!!) 
So, for my first post I want to start by saying that my goal in 2012 is NOT TO LOSE BUT TO GAIN!!!  You're thinking, well I don't want to know what that crazy lady has to say!  But WAIT!!!!  Stay with me here...this brown-eyed girl, who is a mother to 3 girls, has realized the calling the Lord has given me to impress upon women and girls of all ages how important it is to see ourselves as daughters of the King!!  And that title doesn't mean we are to be perfect in body size or shape.  It simply means God created us, we are fearfully and wonderfully made.  God has given us a choice daily to take care of this body (and it's the only one we get ladies!) by eating healthy and exercising, no matter what age we are.
So as 2012 began, I started telling my Motley Crew at workout class that I wanted them to gain this year.  Boy, did I get some strange looks.  I went on to say, "This is the year you gain confidence, wisdom, strength, flexibility, endurance, mental clarity.   I believe we MUST focus on the positive!!!  When all we talk about is losing weight, and then the scale doesn't budge after 2 weeks of exercise, we feel like a failure!! DEFEATED!!
So, to conclude my first post, I would like to challenge you to do something.  Write down 5 things YOU want to gain this year.  Put them where you will see them daily.  Maybe even on the refrigerator!  And when that mean ole' Satan wants to make you think that cheesecake will make you feel better or when all that sweatin' to 80's music is not helping budge the scale, you can look at your list.   Tell yourself every day "I am and will continue to gain_______ (fill in the blank yourself). 
Now give it to God, prayerfully ask Him what your goals should be, and ask Him to give your strength and perseverance to LOSE TO GAIN!!
I look forward to sharing with you the do's and don'ts this brown-eyed girl has seen and done!!
Until tomorrow....

I give you all the honor and glory for what I have Lord!