Wellness is . . .

Wellness more than health and fitness its about family and the community

When people hear the word wellness, immediately they think fitness or working out.  Wellness is more than health and fitness, it’s about your family and community.

A couple of weeks ago, I attended a Champ Camp along with several other Suwannee County Wellness Initiative committee members.  The day was spent learning more about wellness and how, we as “champions” can help our educational community–our co-workers learn more about personal wellness.

There were four specific areas that were highlighted:  Education; Prevention; Healthy Living; and Fitness


This category is where your health assessment would be.  Your health assessment is simply a series of questions to help determine your wellness age.  After completing mine, I expected my wellness age to be a few years lower than my current age.  My wellness age is 53, exactly my current age.  I was a little disappointed until our Champ Camp leaders explained that most people’s wellness age is eight (8) to ten (10) year older than their actual age.  WOO HOO!  My short disappointment had suddenly changed to one of excitement.  Since the camp, several of my co-workers have completed their health assessment and one person’s wellness age was 13 years older than what they are.  What an eye opener.  Becoming educated about your health and wellness motivates one to take a closer look at the “big” picture.


This category has some interesting areas of wellness.  Yearly health screenings are important.  The reports show your total cholesterol, blood glucose and blood pressure.  These keep us in “check” with changes that may or may not need to be made in our daily routine.  Other areas of prevention include dental exams, flu shots, vision exams and a simple nicotine test.

Healthy Living

Did you know that donating blood promotes healthy living? By donating blood, it helps your blood flow better.  The American College of Epidemiology found that blood donors are 88% less likely to have a heart attack.  It also gets you a mini-checkup before you donate.  Another benefit from donating blood is a more balanced iron level.   Finally, blood donors are more likely to live longer, however, the real benefit is helping save the lives of three people.

Once a month ask your co-workers to bring their favorite healthy dish and have a pot lunch healthy lunch.  You’ll save money plus share some amazing recipes with each other and hold each other accountable.  A healthy staff is a happy staff.  Woo Hoo!

Host a five day clean eating challenge.  Leave post it notes around the office with motivational quotes.  Bring your favorite healthy snack and leave it in the lounge.  Do your best to eat 5 to 6 times per day:  3 main meals and 2 to 3 snacks.  The snacks will keep you from overeating at lunch or dinner.  On a personal note:  If I don’t eat my mid-morning snack, I am looking for anything and everything to eat before lunch.  It can be as simple as 18 natural almonds at snack time.  :)


Finding time to exercise can be difficult.  Why not start at the office.  Challenge your co-workers to a 5 Minute Move It during lunch.  Simple stretching or marching in place.  Everyone can start there.  Before you know it, 5 more minutes will be added.  Work your way up to 20 minutes every other day.

Wellness is far more than health and fitness.  As you can see wellness is being educated about what to do, prevention, healthy living, and fitness.

Don’t put off until tomorrow, what you can do for yourself TODAY.  Wellness:  do it for the health of it

Faithfully fit,

Coach Becky



Never stop trying

You try You Fail  Coach BeckyAs 2015 is well on it’s way, I wonder how many resolutions have ended simply because the person felt that they failed.  Let me ask you this, “Who told you you failed?”  Was it your head? Perhaps a friend or family member?  Or was it yourself?

It doesn’t matter how many times you decided to start a fitness program, start again.  It doesn’t matter how many times you have said, “Today is the day I am going to eat clean,”  only to make it past breakfast before you cheated.  It doesn’t matter how many times you started the “couch 2 5K” program, start again.  I want to encourage you to “never give up.”  As the quote says, “Real failure is when you stop trying.”  I want to encourage you to “never throw in the towel–use it to wipe the sweat off your brow.”  I want to encourage you to start with one pound at a time, and never give up.  I want to encourage you to keep moving forward–no turning back.

“Who told you you failed?”  This question reminds me about the story of Adam and Eve when they were hiding from God because they were naked.  “Who told you that you were naked?” the LORD God asked. “Have you eaten from the tree whose fruit I commanded you not to eat?” ~Genesis 3:11~  You only failed if you stopped trying.

“Was it your head?”  Our minds can be full of negative thoughts.   “Each person has an average of 60,000 thoughts a day! That’s one thought per second in every waking hour! Amazingly, 95 percent are the same thoughts repeated every day. On average, 80 percent of those habitual thoughts are negative.(“Don’t Believe Everything You Think.”)    You have to learn how to control them.  “Set your mind on things above, not on earthly things.” ~Colossians 3:2  Thinking about heaven and eternity can only fill your mind with positive thoughts.

“Perhaps a family member or friend?”   Sometimes they don’t mean any harm, however, their non-supportive comments tend to hit a nerve.  Instead of encouraging you to keep going, they pick on you.  They constantly remind you that you NEVER keep a resolution so why even make one.   Have you ever thought that maybe, just maybe, they didn’t keep their resolution?  I can’t help but share this:

“Keep in mind, hurting people often hurt other people as a result of their own pain. If somebody is rude and inconsiderate, you can almost be certain that they have some unresolved issues inside. They have some major problems, anger, resentment, or some heartache they are trying to cope with or overcome. The last thing they need is for you to make matters worse by responding angrily.” ~Joel O’Steen~

“Or maybe it was yourself?”  Many times we are our worst enemies.  Do not beat yourself up if you have fallen off and feel like you have failed.  It doesn’t matter if it is February or July, don’t wait until next year to start over.  Once again, I want to encourage you to never stop trying!

The following, of course, is only a few of the many who have failed before they were successful.  Never stop trying in anything you are attempting to achieve.  You CAN do it!  “I can do all things through Christ who strengthens me.”  ~Philippians 4:13~

Theodor Seuss Giesel: Today nearly every child has read The Cat in the Hat or Green Eggs and Ham, yet 27 different publishers rejected Dr. Seuss’s first book To Think That I Saw It on Mulberry Street.

Charles Schultz: Schultz’s Peanuts comic strip has had enduring fame, yet this cartoonist had every cartoon he submitted rejected by his high school yearbook staff. Even after high school, Schultz didn’t have it easy, applying and being rejected for a position working with Walt Disney.

Michael Jordan: Most people wouldn’t believe that a man often lauded as the best basketball player of all time was actually cut from his high school basketball team. Luckily, Jordan didn’t let this setback stop him from playing the game and he has stated, “I have missed more than 9,000 shots in my career. I have lost almost 300 games. On 26 occasions I have been entrusted to take the game winning shot, and I missed. I have failed over and over and over again in my life. And that is why I succeed.”

Faithfully fit,

Coach Becky





Taking responsibility of your actions

accountability -- CBSHave you noticed that there are several periods throughout the year where it seems difficult to stick to your fitness regiment?  For me, it usually occurs during vacation days, summertime and holidays.  Something I have found that works for me, is having an accountability group–my fitness family.

There have been a few times when only two or three people showed up for class and I was expecting 15 to 20.  It would have been easy to say, “Class is cancelled,” and we all went our separate ways.  However, it was on the calendar, we had our minds set on working out, so we did.    I started out by telling them how thankful I was for them showing up for class.    “There is no other place I’d rather be right now, than here,” said one of the members.   WOW!  That made my day, knowing that she and her husband were relying on their fitness family to hold them accountable in getting their workout in for the day.  After the workout, all of us agreed that if it wasn’t for each other, none of us would have worked out.  Accountability–taking responsibility of your actions and the actions of your fitness family.  Woo Hoo!

It is important to find an accountability partner, or better yet, family.   A fitness family that works out together, gets fit together.   The first step is walking through the door, the second step is easy.  If you haven’t found a fitness family, I encourage you to stop by and introduce yourself to ours at Coach Becky Skipper/Family Fitness Outreach Center located at 302B Pine Ave. SW, Live Oak, Florida.  Classes are held Monday through Friday at 5:30 pm and Saturday morning at 9:00 am.  All men, women and children are encouraged to join us–there is something for everyone.

“As iron sharpens iron, so a friend sharpens a friend.”  ~Proverbs 27:17~

Faithfully fit,

Coach Becky



Short and sweet

Are the holidays becoming a distraction to your lifestyle of eating and fitness regimen?  I want to encourage you to stay on track during the holiday season.  It is very easy to become “busy” and forget about your normal routine.  During the holiday season, you may have to make some changes in your schedule.  If your normal schedule is to workout in the afternoon, you may have to get up 30 minutes earlier and workout in the morning.  Remember, it’s only for a few weeks and things will get back to normal.  You could do a  28 minute workout and feel great for the rest of the day.  For example:

Coach Becky’s Circuit Burst workout (20 seconds work/10 seconds rest) You will go through all six exercises, which will complete one circuit.  Repeat five (5) more times to complete entire workout.  **you may choose to complete 2, 3, 4, 5 or 6 circuits**

Begin with a 5 minute warm up to get the blood flowing.

  • Jog/march in place
  • Squats with bicep curl (with dumbbells)
  • Shuffle 2 right/shuffle 2 left (stay low and touch ground)
  • Dead-lift with an overhead dumbbell press (military press for shoulders)
  • Jack feet/alternate upper cuts
  • triceps extension (overhead)

Stretch each body part for 30 seconds, for a 5 minute cool down.  Woo Hoo!  GREAT job!

Also, do not let the holiday goodies and Christmas parties become a detriment to your lifestyle of eating.  If you think you “have” to have a goodie, set a limit.  Choose your two favorite treats and have one of each.  That’s it.  Stick to it and your body will thank you.  Remember:  If you eat like crap, you will feel like crap.  Your body functions so much better on clean choices.  Nutrition is 80% and working out is 20%.  If you do not control what goes in, your workouts will be for naught.  One has to burn 3500 calories to lose a pound of fat.  It is not easy, however, with dedication, perseverance, commitment, and consistency, “You CAN do it!”

This was short and sweet to help you stay on track, set goals, journal what you eat, keep track of your fitness, and be successful!

Faithfully fit,

Coach Becky


Holiday weight loss lottery

Woo Hoo!  Thanks for stopping by to learn more about the holiday weight loss lottery.  Simply watch the video, then click on the link below video to purchase your lottery ticket.  Make sure you click, PURCHASE, so you will receive your ticket.

Denise and I are excited to help you stay on track this holiday season, so when you LOSE you actually WIN!!

Don’t forget to click on the link, directly below the video, to purchase your holiday weight loss lottery ticket!



How to enter the Holiday weight-loss lottery


Weaknesses to strengths

weaknesses into strengths

Many people focus more on their weaknesses rather than their strengths.   The world is full of  so much negativity, which can make it difficult to focus on anything positive.

Change is a good thing,  so let’s make some changes and go against the normal flow.  Let’s swim upstream, against the current.  Let’s dare to be different.  Let’s turn our weaknesses to strengths.

Taking the first step, when changing your lifestyle of eating, can be a weakness.  Taking that first step may take longer than you expected, however, it can be the BEST step to the rest of your life.   It starts  one step at a time.

To begin this journey, your first step is to be  mentally prepared.  This is a crucial part to being successful in changing your lifestyle of eating.  Once again, one step at a time.  Choose one thing that needs to be eliminated from your eating habits–and get rid of it.  Do not have it in your house ever again.  From this point on, you continue to eliminate the foods that you know are a weakness or stumbling block in your journey.  Next, you will add some type of exercise.  This can be walking for 10 minutes before you go to work, during your lunch break or immediately after work.  Starting with 10 minutes makes it easier to form a habit.  Many people are led astray thinking they have to workout 5 days per week for 60 minutes and eventually give up.  Do not let that happen.  It reminds me of the old saying that goes along with KISS–Keep It Simple Silly!!  When we apply this to everything we do, there is so much more positive outcomes than negative.   When you have the mindset of 3 days per week, up to 30 minutes on those days, you will see that you look forward to your fitness appointment.

Turning those weaknesses into strengths will help you become successful on your journey of changing your lifestyle of eating.

How determined are you to take the change of lifestyle eating journey?  How motivated are you to make those changes?  I want to encourage you that you are not alone on this journey.  Many struggle just getting started, however, once you make that first step, you will be well on your way.  There will be mountains, there will be valleys; yet the ultimate goal is to keep moving forward.  Don’t look back, because you are not going in that direction.

Here are a few scriptures to reflect on when you have hit a wall, reached a plateau or feel like giving up.  The examples in the Scriptures show how motivated and determined the people were to receive their healing.  Use these as examples to keep moving forward.  Don’t give up!

Mark 5:25-29New International Version (NIV)

25 And a woman was there who had been subject to bleeding for twelve years. 26 She had suffered a great deal under the care of many doctors and had spent all she had, yet instead of getting better she grew worse. 27 When she heard about Jesus, she came up behind him in the crowd and touched his cloak, 28 because she thought, “If I just touch his clothes, I will be healed.” 29 Immediately her bleeding stopped and she felt in her body that she was freed from her suffering.

Mark 2:3-5New International Version (NIV)

Some men came, bringing to him a paralyzed man, carried by four of them. Since they could not get him to Jesus because of the crowd, they made an opening in the roof above Jesus by digging through it and then lowered the mat the man was lying on. When Jesus saw their faith, he said to the paralyzed man, “Son, your sins are forgiven.”

Faithfully fit,

Coach Becky


30-40-30 lifestyle of eating

When asked this question, “What is one thing that you really need help with when it comes to nutrition and exercise?”  Most people answer with, “If I only knew how to balance my meals.”  Over 19 years ago, I was introduced to the 30-40-30 lifestyle of eating.  It truly opened my eyes to an amazing world of eating.

What is the 30-40-30 lifestyle of eating?

It is simply consuming 30% of your daily calories from protein; 40% from carbohydrates; and 30% from fat.  This balanced style of eating helps you lose weight, maintain weight and supplies you with so much energy.  Food is fuel to your body and making good, balanced choices, will give you the fuel you need to get through the day, plus enough energy to add some form of exercise at least three times per week.

You still have questions or don’t quite understand?  Let me break it down based on my daily caloric intake.

First, let me explain that your daily caloric intake is based on your activity level and current weight.  The numbers that I will share are calculated according to my weight (155 lbs) and activity level (six days/week workouts).  My total caloric intake should be 1355 calories for the next 3 to 4 weeks.   If I follow this plan, I should lose 5 to 7 pounds and can change to the maintenance caloric intake of 1655.  Notice my intake only increases by 300 calories.

To lose weight, this is the breakdown of what one day of eating would look like:


25 grams/100 calories     Protein  (chicken, fish, turkey, tuna, lean beef)

33 grams/142 calories      Carbohydrates (lettuce, vegetables, fruit)

11 grams/99 calories        Fats (olive oil, nuts, omega 3)

Total calories per meal = 331

Snack (times 2)

14 grams/56 calories         Protein

19 grams/76 calories        Carbohydrates

5 grams/45 calories          Fat

**The following information was taken from the amazon.com description of the book.**

Whether it’s fresh or frozen, fast-food or slow-cooked, The Complete Book of Food Counts is an A to Z guide to the choices in your supermarket aisles, at your local farmer’s market, or served in your favorite restaurants!

Featuring thousands more listings (and more choices) than ever before, this vital reference provides all the essential counts you need to know for generic and brand-name foods—as well as the latest gourmet and health foods and a variety of ethnic cuisines.

• Calorie counts
• Carbohydrate grams
• Cholesterol milligrams
• Sodium milligrams
• Protein grams
• Fat grams
• Fiber grams
• A conversion table for weight and capacity measures
• Alphabetized listing for easy reference
• And much, much more

This was the only source, besides reading the labels on the product, that I used to help me balance my meals over 19 years ago.  I refer to this book if I am unable to determine the protein, carbohydrate and fat content of a particular food source.

Many of the Publix Aprons recipes are balanced.  Some of them need a small amount of “tweaking”, however, you can balance them by adding or subtracting items to/from the recipe.  I am including the link to one of my favorite recipes:

Caramel-Hickory Chicken with crunch Asian salad

It is quick, easy, balanced and delicious.

My suggestion is to start with two or three of your favorite meals, use The Complete Book of Food Counts to look up the nutritional information for each ingredient, and calculate the total calories for the meal.  You will want to divide the total calories by the number of servings for the recipe, to determine “calories per serving.”  For extra help and ease in calculating, refer to MyFitnessPal.com  This is another great source to help calculate caloric intake plus it will give you your percentages in a pie chart after you have recorded your food intake for the day.

If you have any questions, please don’t hesitate to contact me at coachbecky61@gmail.com.  I would love to help you on this journey.

80 percent nutrition 20 percent exerciseFaithfully fit,

Coach Becky


Faithfully fit – from the heart

“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own;”   ~1 Corinthians 6:19~

  I hope you have had an amazing week.  I know I have.  I’m looking forward to a quiet, restful weekend.  :)

I want to thank you for taking the time to read this post and most of all thank you for allowing me to share my passion for fitness with you.  No matter what fitness level you are at, you are important to me.  I want to help you achieve the goals you have set.  Keep this in mind:  any progress is still progress!

If all you have is 5 minutes, 5 minutes of exercise is better than nothing.  I believe that if you commit to 5 minutes, 3 times a week, you will begin to see a difference and you will add another 5 minutes in a matter of a week or two.  Keep on keepin’ on!

I hope you take a few minutes to watch the attached video.  It was shared from my heart.  I absolutely LOVE my fitness family and all of you.  I know some of you I have met and several of you I have not.  Just know that everyone of you helps hold me accountable to helping you.  Thanks again for being a part of my life.  Faithfully fit – from the heart!

Faithfully fit,

Coach Becky


Food equals Fuel

When a person talks to me about losing weight or getting in shape, the first question I ask them is this:  “What are you eating.”  These are the responses I have received:

“I only eat twice a day.”

“I don’t like to eat breakfast because then I’m hungry at 10 o’clock.”

“I only eat dinner.”

“I nibble throughout the day, but I don’t eat much.”

How many of you can relate to some of these responses?  First of all, our body needs food to function.  Food equals fuel to our bodies.  The best meal of the day should be breakfast.  Eating breakfast jump starts your metabolism for the remainder of the day.  You would be surprised at the reactions  I get when I mention eating breakfast.  You would think breakfast was  a bad word.  It’s funny, yet it’s not.  Most people will not eat breakfast because about two hours later, they are hungry.  NEWSFLASH– your body has used your breakfast as fuel/energy and you need to fuel up with a snack  before  lunch.  Here’s the catch:  You have to make good choices when you snack.   Cottage cheese, avocado, almonds, peanuts and cranberries, tuna on wheat crackers, and greek yogurt to name a few.  Having a healthy, balanced snack between mid morning and mid afternoon, will help one from over eating at lunch and dinner.

Is your vehicle capable of making a round trip to Gainesville on quarter of a tank of gas?  I’m sure your answer to that question was NO, unless you have a hybrid vehicle that chooses the best energy efficient mode.  Now there’s a thought.  Wouldn’t it be great if our bodies could do the same thing.  Look what I found:

“Fuel for the human body takes three basic forms: carbohydrates (sugars), protein, and fat. Humans are capable of burning all three of these fuels, but do so at different times, rates, and under different circumstances. Using an extreme example, under starvation conditions the body burns its fat stores. Once fat stores are depleted the body begins digesting non-essential proteins and then finally essential proteins, which ultimately leads to organ damage and death. Thankfully, the body is efficient and uses the best available fuel first before it has to tap into essential reserves.”  VirtualMedStudent.com

Our bodies burn carbohydrates, then fats, and protein last.   You have to observe the effects carbohydrates have on your body.  Some people gain weight from too many potatoes or bread.  Others will gain from eating too much rice, while some gain from eating pasta.   The effect potatoes may have on your friend, might be totally different from the effect they have on you.  Everyone needs to pay close attention to how their bodies react to certain carbohydrates.  Some  may need to eliminate pasta, potatoes, and rice from their lifestyle of eating for 30 days.  After the 30 days have passed, bring back potatoes for one week.  Record how your body responds to this source of carbohydrates.  Next, bring back pasta.  Drop the potatoes again for this week so you will be able to see how your body responds to pasta.  The third week you will bring back rice.  No potatoes or pasta because you want to record how rice responds to your body.   You should be able to see from your journal, the effect pasta, rice and potatoes had on you.   Your results should help you decide how much and how often you are able to consume potatoes, rice and pasta.  :)

Food equals fuel.  You choose what type of fuel your body needs in order to function  efficiently.  body is a templeFaithfully fit,

Coach Becky





The last shall be first.

A few weeks ago I wrote about taking “one step at a time” to accomplish a goal.  What I forgot to mention in that post was the disappoint at the end of the 5K.  You are probably wondering why I said “disappointment”.  Yes, my sisters and I finished the race.  Yes, we were the last three to complete the race.  So why would there be a thought of disappointment.

I’m going to leave you pondering that thought and side journey.  I promise, I will come back to the “disappointment” and explain what I meant by it.  As most of you know, Cindy Wiggins and I time several 5K events in the surrounding area, including Lake City, Branford, White Springs and Live Oak.  ALL of the participants are important to us.  When a race is advertised, all types of individuals are encouraged to participate from the elite to the beginner to the walker.  Cindy, myself and several others cheer EVERY participant on and almost everyone sticks around for the final participant to cross the finish line.  In our eyes, EVERYONE is a WINNER.

You have probably figured out what the disappointment was for my sisters and I when we finished the 5K.  We had two blocks to go and could see the finish line.  My vehicle was the only one in the parking lot.  Everyone had left except the two ladies that were timing the race.  Not one other participant stuck around to cheer us on for finishing.  Sure, maybe we weren’t the fastest participants, but we were still a part of the race.  The runners that finished first, second, third, etc. had each other to encourage them to the finish line.  My point is:  whether you are first or last, you are important in any race.  If you are first, stick around to cheer the other participants on to their victory.  Everyone has a personal goal when they participate and what better way than to cheer them on for it.  Trust me, they will thank you for being there for them.

Several years ago I heard this song by Rebecca St. James.  I am sharing it with you because it explains the meaning of the last shall be first and the first shall be last in an awesome way.   I hope it blesses you as much as it has blessed me.

You then me — Rebecca St. James

Matthew 20:16 says, “So the last will be first, and the first will be last.”   We can be first, last or somewhere in between,  in any event we participate, BUT we will all receive the same prize of eternal life if we believe that Jesus is LORD.  All of us are important to the LORD whether we were first or last, so let’s make others feel important in their race.  :)

I encourage you today and always to put Jesus first, others second and yourself last.  It’s a WIN-WIN situation.

Faithfully fit,

Coach Becky


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