Keith JonesFebruary 10, 2016

I am fascinated by the time lapse concept used to create visual art and tell a story. In photography and videography, time lapse is when a scene is captured at a normal frame rate, then played back at a higher speed. The recording of the scene can take place over days, weeks, years or longer. Then it’s played at rates as high as 30 times faster than actual recording time. As a viewer, you see changes in the subject within seconds and minutes. This technique has been applied to nature films, mainstream movies and more. And now amateurs around the world are using it to express their creativity.

I am working on a few projects with friends where we are utilizing the time lapse method. It’s fun and communicates our message effectively. The time lapse stories that resonate with me the most of those that depict positive change or transformation over time. I am inspired by them. Weight loss stories that show a person’s journey to optimal physical health, emotional triumph and overall happiness touch me deeply. And the videos of a person bouncing back from a personal challenge inspire me and serve as a reminder that we can all reinvent ourselves.

I’ve been working long hours over the last year and it’s been rewarding. It’s been an awesome privilege to help my friends reach their goals. We’ve grown a lot together. We made a point of capturing the shared journeys in photos. When I time lapse the last year, I smile about how much has been accomplished. My friends are in the best shape of their lives, and they’re happy. I am a better version of myself today than I was last year. And we’ve made a lot of progress in our life mission to make a difference in the world. I am grateful to every single person who has made my year an extraordinary one. I couldn’t have done it without your unconditional love, grace, support and incredible friendship.

Take a moment today to time lapse your year. What does it look like? Are you in your best physical shape? Are you happy? Do you treat everyone in your world with grace and compassion? Do you send love to all? If so, you’ve had an awesome year. Keep it going. If your last year wasn’t your best, it’s okay. Make today better than yesterday. And, with each new day comes a strong week and then a strong month. A year from now, when you reflect back, you will be blown away by how much you’ve grown and how happy you are. I know I am.

Keith

Amy FriendFebruary 8, 2016

All sweeteners are not created equal. There is a direct relationship between overall health and sugar intake. The type of sugar you consume affects your mind, body and emotions. Sugar is in almost everything we eat. So the key is being aware of how much you’re consuming and the source. Honey is one of nature’s earliest forms of sugar and a great place to start our sweet examination.

We all like honey and it makes a soothing cup of tea taste better, but let’s take a closer look at the kinds of honey. According to Food Safety News, 76% of honey sold in grocery stores is treated with “ultra-filtration,” a process that not only removes impurities, but also pollen which is actually good for us. Ultra-filtration is often used to mask shady origins, especially Chinese honey, subject to heavy import tariffs.  A study by Vaughn Bryant, a premier melissopalynologist at Texas A&M University, found the following:

• 100% of Winnie the Pooh Honey in Walmart stores had the pollen removed.
• 100% of the honey in individual packets from KFC and McDonald’s also had all the pollen removed.
• 100% of the honey from drugstores like Walgreen’s and CVS Pharmacy had all the pollen removed.
• 77% of the honey from big box stores like Sam’s Club, Costco, and Target had no pollen.

His testings showed that honey from co-ops, farmers markets, and stores like Trader Joes had the full amount of original pollen. Just today I visited Singh Farms in Scottsdale, AZ.  I was blown away with all the colorful healthy goodness! They sell their own raw honey, and it is delicious!

One ounce of raw honey has 20 different vitamins, 18 amino acids, 16 minerals and lots of antioxidants and phytonutrients. It has strong antibacterial and antiviral properties and is highly nutritious. Raw honey is packed with B2, B3, B5, B6, C, magnesium, potassium, calcium, sodium chlorine, sulphur, and phosphate. It also has a healthy Glycemic Index (GI), meaning that its sugars can be gradually absorbed into the bloodstream which results in better digestion.

If you have allergies, buying local honey is always best. The pollen in honey is mostly from the flowers where bees are found, and flowering plant pollen is less likely to cause allergy symptoms.

I had always heard that adding raw honey to hot tea would destroy the benefits of the digestive enzymes in honey, but through my research I learned that only happens when honey is added to really hot liquids. If you allow your tea to cool to drinking temperature and then add honey, you will help keep its nutritional value.

Even with all these benefits, it’s still very important to limit your intake of all sweeteners. One teaspoon of honey with 22 calories and 5 grams of sugar should be enough to sweeten a cup of tea. Remember, natural doesn’t always mean healthy. Practice moderation and use all sweeteners sparingly.

Wishing you happiness and stronger nutrition,

Amy

Keith JonesFebruary 7, 2016

I believe the level of happiness you experience depends on how you see yourself and others. If you understand that we are all imperfect beings on a journey, you tend not to judge people or yourself if you stumble from time to time. Conversely, if you think mistakes are unforgivable, whether yours or others, you condemn people if they fail. Choose to view people and the world through loving eyes and you will see goodness in everyone and everything.

The happiest people I know have certain qualities developed over time and through experience. They are nonjudgmental because they know what it feels like to be judged. They allow people to re-invent themselves because they know no one is perfect. They don’t take things personal because they understand doing so serves no purpose other than creating victim out of themselves. They let perceived negative things go instead of holding onto them. They prefer to fill their mind and space with healthy thoughts and positive people. They are indiscriminate with who they share their unconditional love with. They love everyone.

I am drawn by these awesome people. Their level of awareness and generosity towards others inspires me. Their emotional lightness makes me feel alive, calm and peaceful. I work on myself daily to practice what they do. They make a choice each day to see the good in themselves and others. I invite you to do the same. I guarantee you will be happier.

Keith

Keith JonesFebruary 5, 2016

I grew up around hard working adults. My parents and their siblings were the first examples I saw of a strong work ethic. They gave 100% to their jobs, family and community but only got paid for the hours put in at work. Everything else was considered an investment in yourself and others. They believed there was something to be gained from volunteering your time and energy to a cause or acquiring a new skill.  I didn’t know it at the time, but their philosophy about work was shaping how I would define worthwhile work.

During the summers, my parents volunteered my brother and me to mow the lawn of the elderly. And during the Fall, we raked their leaves. I didn’t understand it at the time, but I was being taught how to be of service. With constant opportunities to develop this skill, it comes natural to me as an adult of 45 years old.

I have had the privilege of helping people of all ages reach their goals. Half the time their was no charge for the work I did. I was compensated in other ways. When I helped a friend with carpentry work in his home, I didn’t get paid but I learned how to handle an electric saw and install crown molding. Often when a friend calls me to vent or share a challenge, I get a chance to practice empathy and being a good listener. And when I’ve gone to cheer on friends and kids at sporting events, I observed new techniques to improve my own performance and ability to relate to people.

Motivational speaker Jim Rohn said, “Always do more than you get paid for to make an investment in your future.” I am glad my parents made this a part of my childhood. While making money seems necessary in life, their is much to be gained by volunteering your time. I believe true value comes from serving others.

Keith

Keith JonesFebruary 3, 2016

I think accomplishments, big and small, are worth acknowledging. People celebrate the achievement of hard fought goals in different ways. When it comes to a big weight loss milestone or fitness event, food is often the reward. How a person commemorates their success matters; especially, if the recent accomplishment is part of a larger goal yet to be reached.

There’s a saying that to maintain a certain level of success, one needs to “continue doing what got them there.” People that exhibit optimal health and fitness over years and even decades, follow this mantra. They keep the same healthy habits in place whether it’s a normal workout day or a marathon race. After the day is over, they resume the same training regimen tomorrow. When it’s a friend’s birthday party or their own, they celebrate the occasion like everyone else, with the exception of drinking a bottle of water instead of a mixed drink and having a bowl of fruit instead of cake. They don’t see anything wrong with alcohol or dessert. They simply choose to celebrate by eating healthy foods that got them in the shape and fitness they’re in.

A healthy reward system is important if you want a sustainable and healthy lifestyle. I have clients and friends who’ve lost 50, 75 and 100 pounds and those who’ve completed triathlons and marathons. The people who stay in the best shape of their life after the weight comes off and the race is over, are those who implement a powerful reward system after their accomplishments. They are motivated more by constantly feeling and looking great than by having pizza or beer after the big day is over. If you want to maintain your success over time, create a healthy reward system for yourself. As with everything that helps you be your personal best, 2BeRe University is here for you. Keep achieving big things and we will continue to celebrate your successes.

Keith

Amy FriendFebruary 1, 2016

I am 55 years old and feel like I am in the best shape of my life. It’s always great to receive news that validates how you’re feeling. Recently I went to the doctor for a check-up. A few days later I was called with the results. I was told, “Great news – your bone density has increased! Anything over 4% is considered significant. Amy, yours has increased 5%. Keep doing what you’re doing.”

According to the Centers for Disease Control and Prevention, as we age, our bones constantly grow and rebuild. In our early years, bone rebuilding outpaces bone loss, so bones grow larger and denser. Bones grow at the fastest pace during adolescence and reach peak bone mass at around age 20 to 30. Then, through the natural aging process, bone loss begins to outpace bone rebuilding. Bone loss speeds up in women after menopause, as estrogen, a hormone that helps protect bones, decreases. I have been post menopausal for almost 5 years.

Osteoporosis, a bone condition that literally means “porous bones,” occurs when the rate of bone loss is greater than that of bone rebuilding, causing thin and brittle bones that break easily. Researchers estimate that 30 percent of women over 65 have osteoporosis, though far fewer women have been diagnosed with the condition.

Doctors screen for osteoporosis using a bone-density test. The result is expressed as a T-score, which shows how much a patient’s bone mass deviates from the average bone mass of a healthy adult. The National Osteoporosis Foundation (NOF) says that a normal T-score is between +1.0 and –1.0. A T-score of less than –2.5 at the femoral neck or spine is typically considered to be within the range of osteoporosis.

Even though bone rebuilding naturally slows as we age, regular weight-bearing and resistance exercise can increase rebuilding. Exercise causes the muscle to contract against the bone. This action stresses or stimulates the bone, spurring the bone to become stronger and denser. Miriam Nelson, PhD, director of the John Hancock Research Center on Physical Activity, Nutrition, and Obesity Prevention conducted a study that was game changing in the way we think about bone loss and the potential for rebuilding. Most people thought that you got to 35 and then experienced only bone loss, but this study showed that women in their fifties who have been sedentary can gain bone density.  “Bone adapts to novel forces,” she says, “so if you start doing something very different, the bone adapts. Just like our bodies are very adaptable, so the bones adapt when you start doing something different.”

The key to bone strengthening is stimulating the bone with weight-bearing or resistance exercises. This could include weight lifting in a gym or exercises involving lifting a person’s own body weight, such as pull-ups or push-ups.

Not all exercise strengthens bones. Swimming and bicycling do not have the same bone-strengthening benefits as running and tennis because they do not put stress on the bones.

What do I do?  I practice daily good nutrition eating calcium-rich foods that ensure I’m meeting the recommended daily allowance of calcium and Vitamin D. I exercise 5 to 6 days a week, of which 2 of those days are resistance training with free weights. I also do TRX exercises that use your own body weight as resistance. I vary my workout routine and I’m constantly looking for new and different exercises.

Some of the risk factors of osteoporosis include: menopause, family history of broken bones, drinking, smoking, dietary habits (including calcium and vitamin D intake), exercise and whether you take any medications that may cause bone loss.

Become stronger today. Eat calcium-rich foods and make sure you’re getting enough Vitamin D3. Move your body. Pick up some weights and vary your workout. It’s never too late to improve your bone density and your health.

Be strong, Amy

Keith JonesJanuary 31, 2016

My best friend Tim and I have a huge appreciation for sports. We played them throughout our youth and remain active now that we are in our fourties. While we may have lost a step or two with age, we are happy there hasn’t been too much of a decline in performance over the years. A commitment to sports and fitness has made that possible.

Sports offer many life lessons. The one that resonates most with me is that what you do during practice ultimately shows up on race day. If you practice with integrity, eat healthy, get adequate rest and think positive, you will perform well. If you fail to do these things, you will not be at your best when it counts. I took this to heart and made up my mind that I was going to focus all my attention on preparation and let race day take care of itself. As a result, I train, eat and think like the competition is the next day. Tim and I call this being in game shape.

It feels good to be healthy and fit. I know it’s not by accident. Some of it is good fortune, but most of it is discipline and commitment. I feel as good as I did twenty years ago. And when I see fit people in their 60s and 70s, I am inspired by them. They represent my future. I can have that same quality of life as long as I keep doing what got me to this point.

Being in game shape is fun. If you’re not at your best now, make today you’re starting point. Commit to having better health and fitness 6 months from now. Look back in a year and see the progress you’ve made. And in 10 years, do what I did. Look at some old photos and say, “I still look like that today. Take away the grey hair, and you would think its the same fit person.” Get in game shape!

Keith

Keith JonesJanuary 29, 2016

In 1990, my Marine Corp unit was deployed to Kuwait and Iraq as part of Operation Desert Storm. There were so many significant events that took place during my time there. All of which shaped my life in different ways. One event stands out from the rest. A fellow serviceman gave me Tony Robbins’ Awaken The Giant Within to read. This changed my life and sent me down the incredible path of personal development which I am still on today. The book was more than a list of principles to live by. It provided a road map to achieve my goals, a call to action to fulfill them and motivation to put in the work every day to reach my full potential. This was the beginning of the 2BeRe University principles and Stronger Mindset daily ritual.

After reading Robbins’ powerful book, I continued to make personal growth a priority, attending many workshops and seminars on the subject over the next twenty years. Each motivational speaker and game changing idea I listened to resonated with me. I learned about integrity and commitment on a deeper level. I was taught the importance of forgiveness and the strength of vulnerability. I was challenged to control my ego and accept my imperfections. Great leaders and speakers from Marcus Aurelius to Wayne Dyer and Deepak Chopra helped me see there are no external enemies, there is only self, and once I master self, I give up judging others and myself. Then I am left with love and acceptance.

These powerful concepts shaped my life and inspired me to found ToBeRe…, a community of people who create a place of non judgment, unconditional love and support. In this unique space, everyone wins. As part of this community, my humanity and desire to serve others grew. When I was contributing to my friends and partnering with others to create “group”, I was my happiest. I soon noticed that if I wanted to stay in this awesome space everyday, I had to do certain things. Night and day, my conscious and subconscious worked to design a daily practice that could produce this environment for everyone. What started out as powerful over-arching principles, became the STRONGER MINDSET daily rituals that anyone can do if they desire to be their personal best and help others do the same. If you want to live an extraordinary life, do the following ritual every day:

• Stretch yourself daily. Do things out of your comfort zone. “A comfort zone is a beautiful place, but nothing ever grows there.”
• Train your body and mind.
• Rest. Get 7 hours of sleep each night so you’re your best each day.
• Own the day. Push yourself to be better than you were the day before.
• Nutrition. Feed your mind and body with foods that improve mental clarity, activate creativity and produce optimal health and fitness.
• Grow. Learn something new that requires you to be uncomfortable. All growth occurs when there’s uncertainty and we are uncomfortable.
• Exercise daily. Movement awakens the body and activates the brain. Don’t wait for motivation to exercise. Lead with exercise and motivation will follow.
• Re-invent yourself. Past failures and disappointments don’t define you or other people. Give yourself and others an opportunity to reinvent who you are. And extend grace and unconditional love along the way. Once you do this, set your mindset on what you want accomplish for the day.

In the next few weeks, we will be launching the new 2BeRe University website. There you will have the awesome opportunity to experience new, fun and effective workouts, view healthy cooking videos from start to finish and develop an incredibly stronger mindset. We can’t wait to share our vision with you and have you join us in our extraordinary mission to help people become their personal best.

Keith

Keith JonesJanuary 27, 2016

I have fallen in the camp of being a perfectionist most of my life. That was until I became part of an amazing community that offers compassion, empathy and unconditional love and support to every single member. Thanks to them, this former perfectionist no longer beats himself up for broken promises or missed goals. Influenced by personal development work and great friends, I practice apologizing to those I’ve let down, learning from the experience and committing to be better moving forward.

Being kind to oneself is not something most people do. Instead, we say some of the harshest things to ourselves. I listened to a recent podcast in which the speaker said, “You would never speak to a friend the way you speak to yourself. The things we say to ourselves are so negative and full of blame and judgment.” This is so true. We know from research that people respond positively to encouragement. However, we rarely give that to ourselves if we fail at some things. I think that’s because we believe failure is the end game. It’s not. It’s simply a necessary part of the journey to be your best.

Since joining my amazing community of friends, I’ve achieved big goals and developed meaningful relationships. Along the way, they picked me up when I fell woefully short on commitments. Touched and inspired by their unconditional love, I began to create a loving relationship with myself. I am kinder to me. I am thankful for my talents and accepting of my many flaws. I pass no judgment on myself. And while I still hold myself to a high standard, I follow the same advice I give to friends. If an expectation isn’t met, simply clear the space by acknowledging the shortcoming, apologizing for any broken commitment, learning from it and making a promise to improve next time. By consistently practicing this level of kindness, I am free to be grow and thrive.

Changing the world is serious business. We need everyone to be at their best. And that starts with treating your body, mind and spirit with infinite love and kindness. Make sure you speak lovingly to yourself. Everyone wins when you do; especially you.

Keith