health

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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Run with Perseverance

Run with Perseverance -- Oaklee
“Don’t let anyone look down on you because you are young, but set an example for the believers in speech, in conduct, in love, in faith and in purity.” ~1 Timothy 4:12~

For the past two years I have been involved with organizing area 5K events and what an awesome experience this has been. What amazes me the most, is the number of young people that have been participating in these events. About three years ago, I wrote a blog entitled, “Pacesetter”. That was about a young man (Samuel Lord) that became my pacesetter in the Suwannee County Fair 5K. What was awesome is the fact that he had a personal goal–he wanted to complete that 5K in less than 30 minutes, and he did. Samuel participated in the Freedom Fest 5K that was held on Saturday, July 5 and won his age division (9-11) with a time of 25:50.

Another young man that has become an inspiration to old and young is Colton Rogers. Colton has a love of running, has won several overall male awards and he is only six years old. If he doesn’t win the overall male trophy, he wins his age division. The smile on his face is priceless and the drive he has is insurmountable.

Timothy Choe is another fine athlete that has won the overall male award in the BEST DANG RACE, BAND on the RUN 5K, and the FREEDOM FEST 5K. What I love most about this young man is his humbleness and AWESOME smile. Keep on running Timothy!

Of course I cannot overlook our ladies. Autumn Raulerson is a fine athlete as well. She recently won the overall female award at the FREEDOM FEST 5K. Haley Cook is an annual participant in the Freedom Fest 5K and runs with her grandfather, Jimmy Salazar. I can’t help but mention Rebekah Johnson. This little “spit fire” had an awesome finish at the Kickin’ it for Kids 5K that was held on Friday, June 26.  Brooke Stevens has also participated in several of the local 5Ks and does an outstanding job.

I encourage everyone to participate in the upcoming 5K event that will be held on Saturday, July 18th at 7:30 am. It is the 5K FUN RUN sponsored by the Suwannee River Regional Library and the US Army. For more information you may contact Susan Martin at the Suwannee River Regional Library.

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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Three is the Magic Number

Three is the magic number when it comes to several things.  If you are a Christian, of course there is the trinity:  The Father, Son and Holy Spirit.  If you grew up on School House Rock videos:  Three is the magic number was an awesome way to learn multiples of three.

Three is the magic number for me this year as I have three-20 year anniversaries.

  1. Twenty years ago on April 16, Resurrection Sunday, I rededicated my life to the LORD and have not looked back.  That was the best decision I could have ever made and I truly enjoy sharing HIS love with everyone I meet.  He is my business partner, my strength, my provider, my refuge, my friend, my father and the list goes on and on.  He is the best REALationship anyone could have.  I encourage everyone to get to know Him, your life will truly change.
  2. Twenty years ago a man by the name of “Steamboat Willie” walked into Bee’s Health & Fitness  and introduced me to The Zone by Dr. Barry Sears.  The Zone was the best decision I made concerning my nutrition.  It is based on the 30-40-30 principle:  30% of your calories are protein; 40% of your calories are carbohydrates and 30% of your calories are fat.  By balancing meals, your body is only as good as your last meal.  What does that mean?  If your meal was balanced you will have enough energy and fuel to get you to your next meal.  If you ate like crap, you will feel like crap until your next meal.  Since that day, I have been following The Zone lifestyle of eating and feel great.
  3. Twenty years ago in August, I competed in the Tampa Bay Classic Natural Bodybuilding competition.  It was during this competition that I realized how important a healthy style of eating is.  I  did not have to change my nutrition by much, I just had to adjust some of the calories that I was consuming.  I followed the 30-40-30 lifestyle of eating and can honestly say that my skin, hair and health was far better than the first competition I did in 1990.

The past twenty years have been amazing.  I have to say that consistency is the key.  Being consistent in my walk with the Lord and my eating habits have inspired me to compete, once again this year.  I want to inspire others to follow their dreams, accomplish their goals and live life to the fullest.  It takes dedication, desire, commitment, perseverance, hard work, patience and a healthy lifestyle to succeed.

You are never to old to set another goal

 

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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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

Education

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.

Prevention

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.  🙂

Fitness

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

 

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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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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:

Breakfast/Lunch/Dinner            

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
PLUS
• 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

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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

 

 

 

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