challenges

Dear diary

Everyone has a story—here is one of mine.

Tuesday, September 22, 2015

Dear Diary,

I have had some time to think about some things in my past that may need to be shared with others. I have went all the way back to my sophomore year in college when I first had an encounter with an eating disorder—bulimia also known as binge/purge. I would overeat and then go to the bathroom and make myself throw up. It never got to be a “real” problem because my mom caught me. I’m thankful she did, because it could have become a “real” problem.

So, why I am sharing this with you today? I am a fitness instructor and I do my best to help people with nutrition—balancing their meals. I felt the need to share “my story” because people may think I have never had a problem losing weight. I believe, most people think that I have always been fit and healthy, therefore I need to share “my story”.

As I tell my students at school, we all have a story. I have several, however, this one relates to health and fitness. I have always been active. I started playing basketball in fourth grade with a group of girls. We continued to play and by our eighth grade year, the five of us were moved to the varsity basketball team. I also participated in track and softball. I loved working out and staying in shape. As I mentioned previously, I never had a weight problem until I went to college. When that 20 pounds came on, and it didn’t happen overnight, I was devastated. I wanted to get rid of them as quickly and painlessly as possible. They weren’t coming off because I liked to eat. So I discovered the binge, then purge method. It went on for several weeks until I went home for the weekend. I had just finished an amazing, home cooked “mama” meal and immediately went to the bathroom. No big deal. I continued to do this the entire weekend. The last meal I ate before heading back to college, my mom said something to me as I came out of the bathroom. I was caught. I denied it, but she knew something wasn’t right. She heard me gagging and then confronted me when I came out. I’m thankful she “caught” me. That was the turning point in my life. I knew I had to lose the extra pounds the right way. Through dieting properly and exercise. I had to make some changes in my lifestyle of eating. I eventually lost the weight and I also saw a Ms. Olympia bodybuilding competition that same year of college. I told my mom I was going to do that one day. Ten years later I competed in my first bodybuilding competition. I have to admit, I didn’t eat right. I had hair, skin and nail problems, but I lost weight. I continued to compete and in 1994, a man walked into Bee’s Health & Fitness and shared a nutrition program with me. At the time, it was a network marketing program created by Dr. Barry Sears—The Zone Diet. It introduced me to the 30-40-30 lifestyle of eating. I ate this way for the Tampa Bay Classic Natural Bodybuilding competition in 1995. I was eating fat and losing fat. I was the healthiest I had ever been and my hairdresser, Patty Sullivan, was the first to notice. She shared with me several times that my hair, skin and nails were so much healthier than they were during the 1990, 1992, 1994 and 1995 competitions.

That has been my lifestyle of eating for the past 21 years. I have followed that program and continue to follow it when I decided to compete once again, 20 years later. Since I had been eating balanced meals, with some cheating here and there, I only lost 12 pounds to be competition ready. Most bodybuilders have 30 to 50 pounds to lose. I was told, yet again, by my hairdresser—that I looked even healthier today than I did 20 years ago. It is a very easy way to eat. You simply do your best to balance your meals. When I learned how to do this, all I had was Corinne T. Netzer’s book, The Complete Book of Food Counts. I would look up everything I ate and wrote down the proteins, carbohydrates and fat counts. I would calculate it and get as close to 30% of the calories from protein, 40% of the calories from carbohydrates and 30% of the calories from fat. Today, My Fitness Pal, Noom, CHRO-O-meter, Lose It and several more available that can scan bar codes and put all of the serving size information in your smart phone. How awesome and non-time consuming is that?

I still love to eat, however, I make good choices and eat five to six times per day, with portion control, balanced meals and snacks. I encourage you to start somewhere. Start changing one meal at a time, then go to two and before you know it, you will be eating as balanced as you can on a daily basis. Is there room for a “cheat” day? Absolutely! You should never deprive yourself of something that you want. Just make sure it is an actual serving size. It’s when we eat two to three servings that gets us in trouble. You can do it! I BELIEVE in you, do you BELIEVE in you? Keep moving forward and don’t look back, you’re not going in that direction.

Faithfully fit,
Coach Becky

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Everyone has at least one weakness.

Weakness to strength

 

Everyone has at least one weakness.  Did you know that admitting your weakness is not a sign of being weak, but an opportunity for the Lord to show His strength?

The past six weeks I have had the opportunity to teach summer school.  My students were weak in math and I was able to share my passion with them.  What an opportunity this was for me to teach them how to use their weakness and make it stronger day by day.   I have been training for a triathlon and my weakest discipline is swimming.  I shared this with my students and told them that I swim on Tuesday and Thursday mornings before class.  They ask me why I keep going because it’s a weakness.  I shared with them that is why I go.  I have to work on my weakness in order to get better.  This opened a door for me to explain that they, too, need to spend a little extra time on their weakness in order to get better.   Several of them said that math wasn’t as hard as they thought it was after all.  Woo Hoo!

When a person decides to “change their lifestyle of eating” several weaknesses rise up.  Giving up certain foods is not an easy task, however, one does not have to give it up entirely.  I am also training for a Master Women’s Natural Bodybuilding competition and I have had to make some major changes in my lifestyle of eating.   One of the hardest things for me to give up, at the beginning, was sweets.  I like ice cream–a big bowl of Eddy’s Cookie Dough.  Since the training and after the competition, I know I will measure out one serving–1/2 cup and that will be all I eat.  It wasn’t as hard as I thought, however, it didn’t happen overnight.  It took almost two months to “cut back” and learn that one serving is plenty.  Overcoming this weakness is going to show as a strength when I set foot on stage.

Every weakness you have is an opportunity for God to show HIS strength in your life.

“My grace is sufficient for you, for my power is made perfect in weakness.”  ~2 Corinthians 12:9~

Faithfully fit,

Coach Becky

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Positive F Words


WOO HOO!

Now that I have your attention, here are the positive F words that should never leave you:

Positve F Words

Every summer for over 25 years, my children and I have traveled to South Dakota for an amazing weekend of camping, family, fitness and FUN.  Pickerel Lake, near Grenville, South Dakota, has been the host for the annual Family Fun Days event.  It kicks off on Thursday evening with the annual horseshoe tournament and reunion of families.  Friday is the hot dog roast and more family FUN.  Saturday is “the” day for a majority of the weekend events.  At 9:00 am the day begins with a casting contest for ALL ages, men and women.  From that event on, so many families get together to form Obstacle course teams, Pongo teams, Birdie Golf, Bean Bag Toss, Great Balloon Toss, Kick the Shoe contest, Three Legged race with three people, and so much more.  The evening ends with a Pot Luck Dinner followed by a fun skit for first time campers at Family Fun Days.  Sunday morning starts off with coffee, donuts and juice followed by the morning Worship with Ne-So-Dak Camp counselors leading.  It truly is an amazing, fun-filled weekend of memory making opportunities.

Family Fitness Outreach Center has been working hard to get Suwannee County moving and would like to announce the 1st Annual Father’s Day 5K to be held on Saturday, June 20 at 8:00 am.  This will be a FREE event and I encourage EVERYONE to join us as a family for some fun and fitness! Once again, this is a FREE event and you do not have to be a runner to participate.  As a matter of fact, I challenge YOU and YOUR family to walk, wog, jog, stroll–whatever your heart desires.  For more information, email Coach Becky Skipper at coachbecky61@gmail.com or go to www.coachbeckyskipper.com.  It’s going to be a FUN, FAMILY, FITNESS event.  Hope to see new faces as well as old faces in the crowd.  🙂

Faithfully Fit,

Coach Becky

 

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Be Real

Spring has sprung and summer is right around the corner.  Are you ready to make some choices, take a chance and make changes in your lifestyle?    It’s time to Be Real!

3 C's of Life

Choices:  In your physical body, you must make a choice to do what needs to be done.  When you choose to begin a fitness regimen or choose to eat healthier, sacrifices are involved.  You have to make time to workout.  You have to eliminate certain foods from your meals and snacks.  You will go through some pain and suffering as a result.  This is nothing like the pain Jesus suffered on that Friday He went to the cross.  “Since Jesus went through suffering and temptation, He knows what it is like when we suffer and are tempted, and He is able to help us.”  ~Hebrews 2:18~  You can do this with His help.  He is always there to lead, guide and direct you.  He wants you to be healthy and live a long life.  Trust Him in your choices.

Chance:  The chance you just took in choosing to  eat healthy and commit to a fitness routine, may have you confused or even doubting that you can accomplish such a feat.   You have tried this before and failed.  You don’t have the support you thought you would have.  You feel alone and abandoned.  These are the same feelings Jesus had when he was on the cross.  His disciples had abandoned him.  When you think it is over–Jesus says, “No it isn’t.”  He died so that we could live.  He sees everything you go through.  He cares about everything you go through and He grieves when you hurt or struggle.  He wants you to run to Him for support and encouragement.  He will never leave you or forsake you.  He is your biggest fan.  Take a chance and let HIM help you accomplish everything you set out to accomplish.  He will make a way, when there seems to be no way.

Changes:  The changes you make will bring you joy.  When you make the healthy changes in your lifestyle of eating, it will make you feel so much better.  When you add a regular fitness routine to your life, it will make you feel so much better.  When you change your ways and make HIM Lord of your life, it is nothing but joy.  HE loves to bring crucifixions to resurrections.  Let HIM resurrect you today.  Let HIM help you with the lifestyle changes so that you will live forever.

Choices, Chances and Changes are like the Good Friday, Saturday (doubt and confusion) and Sunday (Day of Joy and resurrection) in the life of Jesus.  You may experience many Friday’s and Saturday’s, but there is always the promise of SONday!  Woo Hoo!  This was inspired by a teaching from Rick Warren and I wanted to share how it has had an impact on my everyday life.

“For God so loved the world that he gave his only Son, so that everyone who believes in him will not perish but have eternal life.  God did not send his Son into the world to condemn it, but to save it.” ~John 3:16-17~

Faithfully Fit,

Coach Becky

 

 

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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

 

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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

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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

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One step at a time

Sisseton SAPP 5K  collageIt was a beautiful Saturday morning.  It was a great day to begin a “change in lifestyle” journey.  Today was the day my sister, Bren, decided to begin that journey one step at a time.

8:30 am — Registration for the 2014 SAPP 5K Run/Walk

8:45 am — pre-race stretching and visiting with other participants

9:00 am — On your mark, get set, GO!!!!!  Several participants were well on their way, running.   Billi, Bren and I were walking, after all, it was a 5K Run/Walk.

9:21 am  —  There were a few walkers ahead of us.   Bren was doing GREAT!

9:35 am —  Bren told us to go on ahead, she would be fine.  Billi and I said, “No way!  We are sticking by your side.”  Woo Hoo!!  “We are more than conquerors.  We are overcomers.  We can do all things through Christ who gives us strength.  The last shall be first and the first shall be last.”  It’s amazing what happens when you begin to speak positive words.

9:51 am — There are 15 minutes remaining to break Bren’s first 5K time:  1:07:01.9  You’ve got this Bren.  You CAN do it.  Then it hit her.  Moen’s hill.  That was two blocks away and in the last half mile of the 5K.  She started saying she didn’t think she could make it.  She thought about a detour and then said, “That is cheating and I’m not going to cheat.  I CAN do it.”  WOO HOO!!  Lookout Moen’s hill here we come.  One step at a time.  Three fourths of the way up the hill Bren says,  “Oh, I think I’m going to pass out.”  Billi and I look at each other.  “You’ve got this Bren.  You can do it.  Breathe in through your nose and out your mouth.”  She starts walking again.  Brief pause and she continues.  At 10:01, we were at the top.  It wasn’t easy, however, she did it!  WE did it, together!!

10:02 am — Calm delight!  Tears of JOY and VICTORY were shared as we were in the last stretch.  She was so thankful that Billi and I never left her.  She shared that she would NOT have been able to accomplish what she did without our support.  That’s what it’s all about ladies and gentlemen.  Teamwork.  There are no I’s or U’s in TEAMWORK.  Woo Hoo!!

10:16:15 am — YES!  She did it!  She set a new PR (personal record) and we were part of it!  GOAL #1–achieved

If YOU believe it, YOU can achieve it!

No matter where you are in your health and fitness journey, I want to encourage you to NEVER GIVE UP!  Stay focused.  Find a workout partner for accountability.  Set mini, short and long term goals.

Dead last is greater than DNF

One step. One day. One goal at a time! 

Faithfully fit,

Coach Becky

 

 

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Choose Your Hard

Choose your HARD

As a fitness instructor I can honestly say that I have experienced all of the above.  Let’s start with the first one.

  • Losing weight is HARD:  We have all been there done that.  Most of us began our weight loss challenge at the beginning of the year–New Year’s Resolution.  When we finally decide to lose those extra 5, 10, 15, 20, etc pounds it seems as though all “hell” breaks loose.  The first thing we decide is to go on a diet.  Ugghhhh.  DIET!  That is an ugly four letter word.  If you drop the “T” is now says DIE and sometimes that is how we feel.  We would rather “die” than try and lose those extra pounds.  I don’t mean literally “die” it just seems like that would be a much easier solution.  Instead of the word “DIET”, replace it with “I am changing my lifestyle of eating.”  When you put it that way, it seems so much better.  Besides, we must change our eating for a lifetime, not just for a few months.
  • Getting fit is HARD:  No doubt about that!  If it was easy, everyone would be getting fit.  To get fit it requires baby steps.  You need to set small, achievable goals.  Begin by committing to add some fitness to your schedule two times a week for two weeks.  When you have accomplished that goal, add a third day for the next three weeks.  So far you have been working on getting “fit” for 5 weeks (that is 35 days and it only takes 21 days to create a habit)  WOO HOO!!  There will definitely be days when you will NOT want to work on your fitness, simply PUSH through those thoughts.  I have had a few of those days and have been very thankful for my fitness family.  Without them, I would find it difficult to get “fit”.  Some of the members of my fitness family have walked through the doors and have said, “I’m going to be honest.  I don’t want to be here today.”  However, they made it to class and were thankful they did when class was over.
  • Being sick is HARD:  Definitely!  Who wants to do anything when your sick, let alone, workout?  I don’t get sick very often because I am constantly quoting this scripture, “I will not take into my body a deadly or debilitating disease. For no evil can come near my dwelling place, nor can any plague come near my tent. (Psalm 91:10)”  I teach 11 fitness classes per week, therefore, I don’t have time for that.  🙂  If I am not getting the proper nutrition that my body needs, a “bug” will make it’s way into my body.  I don’t let it get me down.  I do my best to fight it off.   Personally, I try to “sweat” it out of my system.
  • Being fat is HARD:  When a person carries excess body fat, it can be difficult beginning a fitness routine.  Please do not let this stop you from getting started.  Like I mentioned earlier in the article, start with baby steps.  Set a few small, achievable goals, which will get you closer to your long term goals.
  • Choose your HARD!

I want to ENCOURAGE you to start today.  Don’t let the “BEINGS” get you down.  Get out there are start moving.  WOO HOO!!  Before you know it, the “HARDS”  will get easier one day at a time.

Faithfully fit,

Coach Becky

 

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It’s a new year, 2014!

every-thoughtIt’s a new year, 2014!!  WOO HOO!!  Many NEW goals, visions, plans, etc for this year.  Time for a FRESH start…new beginning.  FRESH start for your health and fitness plan.

First and most difficult step–getting started.  Whew!  Now that we have taken the first step, they will continue one at a time.

If you have not set a goal, please make sure you have some written down.  Maybe it is to participate in your first 5K, 10K, half marathon, marathon, duathlon, triathlon, or committing to exercise 3 to 5 times per week, whatever you decide, write it down.  😀

You are probably wondering what the picture is all about.  I am so glad you are.  Many of you have encountered an attack on your thoughts–negative, defeated, give up, you can’t do it, you’ve tried it before and failed, and the list goes on.   You have to take those thoughts into captivity, capture them before they control you.

Weapons of our warfare 2 COR 10

When you think you can’t, TELL yourself you CAN!

When you feel like giving up and your mind agrees, DEMOLISH that stronghold!

You can do it!!  One step, one pound, one day at a time.

For example:  You have a long term goal of losing 50 pounds.  Right now, that seems unreachable.  NOT–set 10, yes 10 goals to lose 5 pounds.  If you have 75 pounds–set 15 goals to lose 5 pounds.  Write them on a 3″ x 5″ card, hang them on your mirror, tape them on the refrigerator, wherever you need to put them.  Weigh ONCE a week.  Choose what day you are going to weigh, and DO NOT weigh any more that week.  You are only allowed to weigh on your WEIGH DAY!  When you have reached your first 5 pound goal—REJOICE and tear up the card!  WOO HOO!!  Before you know it, your cards will be gone and you have accomplished, what seemed to be, that unreachable goal!  😀

2014 is going to be a GREAT year!!  Set some goals, write them down, and keep moving forward.

philippians 3-14

For the health of it,

Coach Becky

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