Coach Pam Keast

Home
Canada
Okanagan, BC
Coach Pam Keast

I am on a mission to share helpful information, to encourage women's fitness, nutrition and wellness to live a quality filled active lifestyle.

12/13/2016

This time of year stirs up many emotions, for most people it is a time of joy, family and friends with lots of get together's of celebrating.

I encourage you to take the time to share a smile and reach out to someone that you may know that struggles with this time of year. Be the struggle a loss of a loved one, financial or personal emotional struggles, like depression ( a very real struggle for some).

As you go about with all of the hustle and bustle of this festive time of year, make some time for those who experience sadness. I quick visit or phone call can do so much to lift a person's spirits. You have it in you to share the love

12/07/2016

Feeling anxious? Try to drink three cups of chamomile tea a day when you're feeling anxious.

Why??? Chamomile contains two chemicals that promote relaxation, apigenin and luteolin. A study at the University of Pennsylvania Medical Center found that patients with generalized anxiety disorder who took chamomile supplements for eight weeks had a significant decrease in anxiety symptoms compared to patients who were given a placebo.

I'm taking my own tip and going with it, treating myself to a delicious cup of chamomile tea served in a pretty teacup and saucer. I am worth it, and so are you!

12/06/2016

Are you a broccoli lover like me?

Best thing to do to avoid clearing a room after eating broccoli is to steam at first. Steaming keeps most of the nutrients still bio-available but also breaks down the tough fiber… making it easier to digest and therefore creating less gas!

11/30/2016

Many people think that WHAT you eat is the main problem of your diet, but it's also WHEN you eat that can be a problem too.

Intermittent fasting is not a diet; it’s a pattern of eating. It’s a way of scheduling your meals so that your body gets the most out of the them.

Studies have shown that by limiting the time of your food intake, it may reduce the risk of many common diseases (Type II Diabetes being a big one).

Fasting may also help increase the body’s responsiveness to insulin, which helps to control feelings of hunger and food cravings.

Can I get an Amen!

Think of it this way, we were designed, given specific hormones to do so, to complete this cycle daily: Eat, Digest, Get Hungry, Eat, Digest, Get Hungry etc...

When you eat every 2-3 hours for 16 hours a day, you truly are not completely digesting your previous meal and getting hungry; it's habit telling you that you're hungry...not true hunger. This keeps insulin production up, insulin resistance high, fat storage increased yada, yada, yada...I know you know the rest!

Remember when you're Mom told you no snacks before dinner...she was on to something!

11/28/2016

Monday morning is here!

The restoration company is starting to rip out the main bathroom floor this morning, and remove the dehumidifiers from the house, so no more living in a wind tunnel. I do look forward to the end results and pray there will be no unforeseen hitches to the process.

This has been a challenge for my anxiety to say the least. I have been practicing my breathing techniques, doing lots of pacing back and forth. Keeping my hands busy with knitting and crochet projects to take my mind off of the what the restoration company needs to do.

When life throws you a lemon sometimes it is still attached to the tree LOL

May this image bring a smile and chuckle to your day as it did mine . . . laughter really is GOOD medicine! ;)

11/17/2016

When we finally accept that whole food, as nature intended and not a "healthier" version of a bad food, "Sugar Free Oreos, Reduced Fat Ruffles and Low Sodium Lunch Meat", is what nourishes your body . . . the less time and money we'll spend at the pharmacy!

11/11/2016

Take time to remember what those who have gone before us, our veterans, have selflessly done for our freedom.

Thank you! I am forever grateful

11/09/2016

With all of the post USA election talk on the media and social media how about looking for a little laughter in your day . . . let me help you with that ;)

11/04/2016

HAPPY FRIDAY!

1st day of the rest of your life today...fuel it well! Eat to live don't live to eat!

11/02/2016

Yesterday I took a huge leap out of my comfort zone .

To some this may not appear to be a big deal, but let me assure you for me this was HUGE! I have mentioned before that I have an Anxiety Disorder; well it was time for me to over come another fear, this one involving getting set up for online banking.

I kid you not, that was a fear. To see it typed our seems quite silly but then again when you talk about fears, anxiety and such unless you have lived it, yes they do appear silly . . . but oh so real!

I have always done my banking via a teller, an authentic person, but recently I have come to see that having the privilege to do e-transfers would make life easier and save on gas as well as time. After much thought and asking for peoples input I took that first step yesterday.

Did I shed a tear in the bank? yes I did!
I also explained to the kind bank lady dealing with me about my anxiety, if I have a panic attack it is not on them, I will be okay and just need to talk myself thru it. She kindly passed me the box of tissues, was patient while I talked myself thru the process and an hour and a half later I am now set to go!

I encourage you . . . take one fear that is holding you back from making your life a little easier, face it with baby steps, one step at a time . . . you will surprise yourself as you will be victorious!

10/26/2016

Take a moment today to be good and kind to yourself.

You are worth it!

If you do not look after your own well being, who is going to do it for you?!?

10/25/2016

Here is a chuckle for you . . . these little yellow minions put a smile on my face, so I am sharing with you

10/25/2016

Cholesterol...

To many, it's a scary word. It's been associated with heart disease, heart attacks and early death. But did you know:

-Your brain is 20% cholesterol

-Every one of your cells are constructed of cholesterol

-It's the insulator around all of our nerves

-The drug company (especially those that lower cholesterol) is a $650,000,000 industry

-Your body produces 3 to 4 times more cholesterol than you eat

-Heart patients don't eat more saturated fat than healthy people

-Stroke patients eat less

-Cholesterol-lowering drugs are dangerous to your health and may shorten your life

-The "cholesterol campaign" creates immense prosperity for researchers, doctors, medical journals, drug producers and the food industry

For over 40 years, cholesterol, fat and and grains have all been either demonized or touted. This is mainly for the purpose of the grain industry being a VERY profitable export that would help make America a rich nation. $$$

I encourage you to NOT go off what the government tells you is good for you or even what you learned in school 20, 30 and 40 years ago. Instead LOOK at emerging research done by scientists and doctors today...it'll astound and inspire you! Then go have a heart to heart chat with your doctor on what you have read, if you are on medication for cholesterol.

Load your life with tons of colorful veggies, responsibly raised meats, and healthy fats. Steer clear of sugar, gmo grains, artificial sweeteners and crap made in a factory. Keep food, relationships and life simple!

10/24/2016

I think one of the best lessons in life is to STOP waiting!

STOP waiting for this or that to happen or for this or that to stop or start.

Be in the moment and ALL DAY LONG find reasons to be grateful!

Embrace the MOMENT and life will improve as you TRAIN your mind to find the good NOW vs the waiting.

10/24/2016

Here is the beauty of being my own girl boss . . . I have the control of working where ever I have internet access.

My Monday morning office space, while I watch my nieces . . . this is what I call living life and loving it!

Do you love your job and love what you do, love where you work? If not comment below, "I need a change" and I will message you

10/20/2016

THROW BACK THURSDAY!
First of all, what was I thinking wearing stripes and that purse is NOT big enough to hide behind! Telling myself and others that I did not care how I looked as my main focus was on food, I just could not seem to get enough food, the richer carbs, the creamy sauces, the delicious baked goods, the crunchy salty junk food. . . my world revolved around food. Making going for a walk too much exercise, so I avoided it.

Fast forward to now, I take care of myself and am on my way to being in the best fitness health that I have ever been in; I have more energy and lively LIFE inside me today than I have ever felt. I am living life and loving it!

Don't start a diet that has an expiration date. Focus on a healthy lifestyle change. If you focus on results you will never change, if you focus on change you will get results. Just remember SKINNY isn't the goal FIT is the goal. YOU CAN DO IT! Tell your inner fatty to SHUT UP as YOU ARE WORTH IT! YOU MATTER! YOU'VE GOT THIS!

If you are in a similar dark place and are ready to take a step, commit to yourself that you are worth it, comment below "YES", I will message you! :D

10/18/2016

Had a moment of frustration last night as I am working on getting my webpage up and running . . .

Here is what I have learned . . . technology is wonderful when you take the time to follow the step by step process, as when I try to take a short cut, frustration is soon to follow.

The other lesson I am learning to embrace, breath and walk away until I calm as picking the laptop up and dropping it off a cliff will not help the situation.

Have you had similar technology frustrations?

10/17/2016

I have been speaking to a lot of people this past month about their health and fitness goals and a recurring theme is that they can’t afford it. They don’t have enough time, or energy, or money at the moment. This literally breaks my heart.

I understand where they are coming from, our days are busy and our money doesn’t seem to stretch as far as it once did. Or does it? I encourage everyone to take a look at what you spend in a week, it might surprise you!

What I have learned and hope to pay forward is that eating better, pressing play and taking care of ME daily are small deposits into the bank of life, health and wellness and that adds up.

I think of it this way, by investing in myself I am really investing in my entire family and my circle of friends because they need me for a very long time. Really taking care of yourself is a form of PREVENTATIVE medicine!

Something to think about. If this is speaking to you, comment below with "tell me more".

10/16/2016

Spent last night and today at a workshop on Rough & Tumble play as well as Managing Big Feelings with Self Regulation.

This was geared for working with children, but I tell ya, some adults would benefit from this knowledge.

10/12/2016

I'm pretty convinced the scale is the devil.

There are so many factors that affect your weight. Muscle weighs more than fat, your body stresses when you change routines, mother nature plays dirty tricks, etc.

Instead of focusing on goals revolving around the scale, think of other physical "non-scale" victories. Maybe it's moving from walking to jogging, or getting off your knees for push-ups, or making it an entire week without eating sugar.

Whatever it is, use that as your dangling carrot, and ALWAYS remember how far you have come.

10/11/2016

What started out as me wanting to loose weight and get healthier, has now become a lifestyle and business that I embrace!

I have more energy and endurance than I thought was possible!
I've dropped 47 pounds, how FANTASTIC is that!?!

But did I mention, depending on the effort I put forth, I have made a money just by doing three things!
1 - workout daily
2 - proper nutrition and daily shake!
3 - share my personal experience

Would you like to do that too?

Reach out and help people on their own health and fitness journey.
Try being a coach/mentor like me!

Comment below "INTERESTED" for more information and I will message you.

10/10/2016

Happy Thanksgiving!

I hope you all enjoyed a FANTASTIC long weekend and for those of you who are traveling, SAFE TRAVELS God be with you!

What are you thankful for this Thanksgiving?

Me??? I am most thankful for my family and friends

10/05/2016

For as long as I can remember, my parents have stressed the importance of GIVING back.

You don’t have to stretch your wallet; it doesn’t have to be money related. A compliment or a kind gesture goes a long way.

I ENCOURAGE you to do a random act of kindness today, see the good come right back around to you.

Here are a few ideas if you are feeling stumped:
Compliment someone to their boss
Leave a nice tip
Anonymously pay for someone else’s meal
Open the door for someone
Let the person behind you in line go ahead of you
Email an old friend and write about your favorite memories
Give a homeless person your doggy bag after a big meal
Write your friend a handwritten letter
Give someone a hug
Send anonymous flowers to someone
Pay the toll for the person behind you
Give a tissue to someone who’s crying in public
Adopt a rescue
Say thank you to a janitor
Help elderly neighbors with manual chores like mowing the lawn
Buy lemonade from kid’s stand
Leave quarters in the candy machine
Volunteer at a community garden
Send a note of appreciation
Thank a veteran
Praise your coworkers
Say ‘good morning’ to a stranger
Help a mother carry her baby stroller up stairs
Offer your seat to an elderly, disabled, or pregnant person
Give a friend a book you’ve finished and loved

Give some of these a go, you’ll see in no time you’re left HAPPY, feeling better about your day, and left with a SMILE for miles on your face! :D

10/05/2016

I have come a long way from then to now.

I have gone from loathing how I look and feel to embracing the person that I am.

There was once a time I struggled to put my own socks on without holding my breath and feeling like a beached whale as I struggled to reach my foot with both hands to get my sock on. Let me tell you, trying to put a sock on with only one hand, as the other hand is not quite reaching to help due to the excess weight around my middle was frustrating! I held my breath not because I wanted to but because the pressure from the excess weight while being bent over cut off the air to my lungs.

Fast forward to today . . . I love the person I am! I love my body, imperfections included as I am a work in progress with more energy than ever!!! I amaze myself with how far that I have come *happy sigh* :D

If you are at that point ...needing to put yourself first, comment below with "Me First" And just know it's never too late to get results and become the person you want to be!
Let's connect!

10/01/2016

The idea of PERFECTION often brings us to a complete standstill.

There is NO SUCH thing as perfection, so remove that idea from your thinking! In fact, EMBRACE the idea of failure, because when you stumble, those are BRILLIANT opportunities to learn, grow and become even BETTER than you were yesterday!

The most successful people are the ones that were willing to try, to make the mistakes, but most importantly, DECIDE to get back up when they stumble and NEVER QUIT!

Decide to be perfectly imperfect, trust the PROCESS and love the journey. Every step you take forward is progress, and that is a beautiful thing!

09/29/2016

Are you finding your clothes getting a little snug?

Are you stuck on a weight loss plateau?

Are you ready for a change in how you feel?

My next accountability challenge group starts Monday, is this something you would consider joining?

Comment below and I will message you :D

09/29/2016

I took a few moments this morning to appreciate, be thankful for and fill my heart with gratitude.

This simple act is a choice and is quite powerful in adjusting my attitude for the day.

I encourage you to seek out the good in your day, yes there is negativity around you, choose to focus on the good, learn from the lessons you may encounter and be grateful.

You are unique and wonderfully made! :D

09/28/2016

Make sure you are getting enough omega-3.

The biggest cause of omega-3 deficiency is the over consumption of fried foods, fast foods and boxed foods that contain vegetables oils like soybean oil, canola oil, cottonseed oil and corn oil.

Do you take fish oil supplements?

How often do you eat fish?

09/26/2016

Did you know . . . Leptin was discovered VERY recently by Friedman in 1994 and it's a pretty complicated hormone that has A LOT to do with your appetite, fat storing and fat usage.

You don't really need to understand it completely to use it to your advantage but you should know if you're Leptin resistant so you can work to reverse it (just like being insulin resistant).

You may be Leptin resistant if:
~You eat a diet that includes too many sugars and grains, which turn to sugar once you consume them
~The sugar is then metabolized to fat and is stored in your fat cells
~This activity, in turn, causes a surge in Leptin
~Your body then develops resistance to Leptin

When you're Leptin resistant, your body no longer hears it's own signals to stop eating, burn fat or pass up the sugary foods. The result? You stay hungry, you crave sweets and your body stores even more fat.

How do you reverse this...you guessed it, ban the sugars from your diet!!!!!

09/26/2016

LIFE CHANGING!!! :D

Honestly, I'm in the best place I've ever been in my life and I owe that to becoming a Coach.

Before coaching, I was stressed, the extra time put into my work was not appreciated and the pay was minimal. Still.. I convinced myself "everything's fine" and really everything was OK, for a while but something was missing. Thank God I learned the truth; there was more to life!

Now I work when I want, where I want, with no boss, no dress code, no office politics, doing what I love!

Being able to put family first at any given time, having time for fitness and healthy eating. It's everything to me to have less stress, more time, and be in TOTAL control of my calendar; this to me is FREEDOM!

It's not for everyone, but it IS life-changing for go-givers who are positive people & love giving other's advice in fitness & health.
Comment below with "more info" I will message you . . . see if it's for you!

Address

Okanagan, BC
V0H1R0

Website

http://www.beachbodycoach.com/pampamece

Alerts

Be the first to know and let us send you an email when Coach Pam Keast posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Videos

I am learning to embrace the mindset of working out is NON NEGOTIABLE . . . I would not leave the house without brushing my teeth and I will not leave the house without getting my daily workout done . . . I am worth it!

I prefer working out at home, as in a gym I am self conscious spending more time worrying about who is watching me (even if no one is). To relieve my anxiety I push play at home and work it doing my best . . . why . . . because I am worth it! :)

I have several spaces left in the next challenge group . . . are you ready to excel your results?

Show All

12/13/2016

12/07/2016

12/06/2016

11/30/2016

11/28/2016

11/17/2016

11/11/2016

11/09/2016

11/04/2016

11/02/2016

10/26/2016

10/25/2016

10/25/2016

10/24/2016

10/24/2016

10/20/2016

10/18/2016

10/17/2016

10/16/2016

10/12/2016

10/11/2016

10/10/2016

10/05/2016

10/05/2016

10/01/2016

09/29/2016

09/29/2016

09/28/2016

09/26/2016

09/26/2016

Address

Website

Alerts

Videos

Shortcuts

Share

Category

Nearby clinics

Other Okanagan clinics

You may also like