LOSE TO GAIN

Gain Productivity!

2012-02-28T19:48:00.001-08:00

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!!

2012-02-22T20:07:00.000-08:00

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!

2012-02-14T20:27:00.000-08:00

"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!

2012-02-08T19:13:00.000-08:00

"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!!

2012-02-06T08:18:00.000-08:00

"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!!!!

2012-01-31T19:38:00.001-08:00

"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

2012-01-27T10:01:00.001-08:00

beachbodycoach.com/coachkeitha

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

BREAK THE FAST!!!

2012-01-27T09:59:00.000-08:00

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???

2012-01-24T19:39:00.000-08:00

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

2012-01-23T19:57:00.000-08:00

"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

2012-01-23T19:56:00.000-08:00

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

GAIN BY FASTING!

2012-01-22T20:18:00.000-08:00

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 orWon't cost ya any money. Simply cutting out refined sugars from your normal diet. Hopefully, this doesn't meanYou 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 4:132) 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 7:7I 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!

2012-01-18T21:05:00.000-08:00

"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

2012-01-15T18:26:00.000-08:00

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

2012-01-13T14:57:00.000-08:00

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

2012-01-12T13:25:00.000-08:00

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!