Archive for August 2016

August Member of the Month Spotlight – Kelly O’Keefe

August Member of the Month Spotlight

Kelly O’Keefe


Kelly O'Keefe


I am so excited to announce that the March Member of the Month is Kelly O’Keefe!


Kelly just celebrated her 3 year anniversary with Forever Fit SCV and she has made some major changes over that time!


She first came to Forever Fit SCV with her husband Lance to participate in the New Year, New You Transformation Challenge and to say the two were competitive was an understatement.  I remember each one looking the others shoulder as they did their body fat measurements to see who was lower.  That competitive nature is one of the things that has made Kelly so successful during her journey.  She never backs down from a challenge and always gives her all.

Kelly and LanceKelly - MAX Lunge


Kelly also happens to be one of the most caring and giving people I know.  Whether it’s traveling to Haiti to help out at orphanages, volunteering at Real Life Church or creating memorable parties for family and friends, Kelly is always so giving of herself and makes others around her feel special.


Kelly’s journey from fun-loving, care-free wife to mom has been so exciting to watch and she has learned that exercise and fitness plays a key role in her helping her help others. I was able to catch up with her to find out how and why she’s been so successful and here’s what she had to say:


Craig: When did you start training at Forever Fit SCV?

Kelly: I started training at Forever Fit SCV a LONG time ago (before a baby) to engage in an activity with my spouse that would yield a positive investment. I found that working out could do this for us! We could spend quality time together, get in a workout, and build community.  AND I wanted to feel fit, fit into those “skinny jeans” and really just feel confident to life my best life.


Craig: What has made you so successful at Forever Fit SCV?

Kelly: A few things, one is the open door policy that Forever Fit has. When I need something more I know I can always ask for it.  A perfect example of this is the advanced strength training class or the 5am class time that is now offered. The answer is always NO unless you ask. The second thing is the sense of community which has been really been crucial to keeping me accountable. And finally, the emphasis that Forever Fit SCV puts on creating changes that are not just immediate, but changes that are everlasting lifestyle changes.


Craig: What is the biggest obstacle you have had to overcome during your fitness transformation?

Kelly: Myself! I’m an all or nothing kind of person and I want immediate results so staying motivated is challenging.

Kelly O'Keefe Before and AfterKelly O'Keefe Band Dead Lift

Craig: What advice would you offer to others who are just starting out on their fitness journey or have hit a road-block?

Kelly: Think of every decision you make today as an investment. What will the return yield in a day, week, year, or years from now?


Craig: What drives you to ‘KEEP MAKIN’ CHANGES’?

Kelly: The desire to live my best life today, not tomorrow!  I want to be a light in dark places and I can’t do this without my health in check. If I don’t feel good, I can’t show up for my calling!



Coach’s Corner – August 2016

Tech Neck…..yep, it’s a real thing!


Are you reading this on your phone or tablet right now? If so….pick your head up! 🙂

In this information age, we are killing our posture with all of the handheld devices and computers.  They’ve even coined a new term for our bad posture, Tech Neck!

According to Kenneth K. Hansraj, MD, it’s a real thing.

“We did a study on the issue of poor posture and how it affects you, especially when you’re on a cell phone or smart device,” says Hansraj, chief of spine surgery at New York Spine Surgery & Rehabilitative Medicine. “It’s a lot of load, an amazing amount of weight to be carrying around your neck.”

Not convinced? Well get this. “When your spine is in neutral position, the head weighs about 10-12 pounds,” he says. “At 15 degrees [forward], the neck sees 27 pounds. At 45 degrees, it sees 49 pounds, and at 60 degrees, it’s 60 pounds.”



image courtesy of

That’s a whopping 60 pounds of weight on muscles and nerves that are meant to handle 10-12 pounds of stress, and that can do a lot of damage over time.  I can’t tell you how sad I get seeing teenagers walking around looking at the ground, not even having the strength to walk while looking out in front of them.

Despite the importance of having good posture, most of us don’t do anything to improve it. We go about our lives with hunched backs and imbalanced hips, and deal with pain because we think it’s normal.

Living with bad posture can be a dangerous thing. The muscle and ligament imbalances that result from poor alignment can lead to all sorts of problems:

  • Chronic back, neck, and shoulder pain
  • Foot, knee, hip, and back injuries
  • Headaches
  • Stiffness
  • Fatigue
  • Muscle atrophy and weakness
  • Difficulty breathing
  • Digestion issues
  • Impingement and nerve compression
  • Sciatica
  • Carpal tunnel syndrome

Dr. Kelly Herta-Himes, one of the top chiropractors in the

Santa Clarita Valley, says that many of the problems people complain about on a daily basis (sore/painful wrists, sore/painful shoulders, etc.) are caused by poor posture.

So what can we do about it?

Well, let’s face it, you’re not going to stop using your phone or tablet.  But there are some ways you can relieve the stress on your neck while using them.  Dr. Herta-Himes suggests getting a plate holder from the dollar store and using it to prop up your tablet on a table or your lap.  You can also put a pillow on your lap when laying in bed or prop your feet up and rest our forearms on your knees when holding your device.

We can also strengthen the neck by doing some simple neck nods and rocking.  Here is a great video demonstration on how to do neck nods (the video talks about relieving tension for headaches, but gives a great demonstration on neck nods).


GI Joe


As G.I. Joe said, knowing is half the battle. Don’t let Tech Neck cause problems for you down the road.  Use the simple tips and exercise above to stay strong and healthy.

Focus on Nutrition with Kim – August 2016


Going Nuts

Nuts….we all love them! And for good reason, they are DEE-LICIOUS!


But here’s a little secret, they are good for you too. Shh, don’t tell anyone!


Seed and nut butters contain healthful fats that benefit heart health, reduce the risk of heart disease and Type 2 Diabetes and even lower the risk of obesity despite their high fat content. Each variety offers something a little different and all are beneficial in their own way. Butters tend to be rich in both monounsaturated and polyunsaturated fats (the healthy ones).


35% of your diet can come from fat if it’s the healthy kind. Healthy fats, in addition to the fiber and protein found in nuts and nut butters, leads to greater satiation. Just one or two tablespoons of almond butter will keep you full longer than a handful of pretzels!


A study from the Harvard School of Public Health examining 51,188 women found that regular nut consumption was associated with a slightly lower risk of weight gain and obesity.


Did you know that nuts and nut butters can be a healthful addition to your diet even if you’re trying to lose weight?


The key is eating them in moderation. ADA guidelines recommend 4 ounces of nuts or seeds per week so you can incorporate nut butters into your diet every day. Just stick to a couple of tablespoons per serving. For reference, two tablespoons of a seed or nut butter contain, on average, 16 grams of fat.


Nut Butters


One good tip is to choose natural nut or seed butters.  The ones that we all remember eating as kids like Skippy and JIF contain added sugars and trans fats. Look for varieties that contain only nuts and salt (optional).  To keep the oil from separating during storage and avoid having to stir every time you use them, stir once the first time you open them, then store the jars upside down.


Here is a list of healthy fats to enjoy:

Nut Butters

peanut butter

walnut butter

almond butter

pistachio butter

sunflower butter








sesame seeds

flax seeds/meal/oil

chia seeds

pumpkin seeds

sunflower seeds



olive oil

coconut oil