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!!