It Is Not Always Easy

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Great Place to Meditate...On the Water

It is true…life is not always easy for me…are you kidding.  I am just like many of you…a woman, wife, mother, daughter, a friend…who just happens to walk the talk of fitness with my occupation as a personal trainer and writer.  I have up and down days mentally and emotionally…and YES…I do experience burn out with my workouts.  One of my favorite life quotes is this “Life is 10% what happens to you and 90% how you respond to it”.  I came across this quote from a school project that my son made in junior high and it has really stuck with me…my son is now 23.  You see, I have realized through my journey of becoming a healthy person that the only thing that can be controlled, is how I think, feel, and respond to life’s circumstances and I have learned to let go of the rest.  Being healthy has not only been a journey of the physical but also the emotional for me…as I am sure with most of you.  However…this Blog is about me to motivate you…and this is indeed a personal share.  I do not believe in perfection but I do believe in being the BEST ME everyday…what does that mean.  One of my fabulous new clients just shared this quote…”You Do Not Have to Get an “A” Everyday”…WOW…now that is a revelation for someone like me who can be an overachiever.  This is a step back statement that says…when I have a down day…it is OK…I am not perfect, never will be.  If I were perfect, I would not be existing on this planet now would I?    What the heck does this have to do with maintaining my physique, fitness and nutrition…absolutely everything.  Attitude is huge in life and really dictates how I am going to proceed with my day.  I can choose to be a bitter, angry person, full of non-forgiveness and YUCK or I can choose to be a person with the potential to learn and grow in a positive way from every moment in life.  I choose door number 2…that is healthy for me.  OK…on the days that I feel down and need motivation…I pray, read the Bible, talk with my hubby, or trusted friend…and then I am able to get my positive groove on for the day. 

If my attitude is not in the right place and I am not responding healthy, I would be a person unable to help people…I would not be a good choice to come see for a healthy lifestyle.  I mean really…would you want to entrust your health to a person that was unhealthy in any sense of the word…sadly, many people walk around emotionally unhealthy without anyone knowing.  That is the kicker…boy am I jumping around…but that is me with writing…I put down my feelings…the Real Darla Deal. Getting back to why this is important…it is my attitude about life and how I respond to it that lifts me up, that motivates me, that keeps me moving in a positive direction, that helps me be the BEST me every day with my nutrition and my fitness.  I choose NOT to give up in despair but to persevere through life.  Life will bring challenges…I have faced many and I will continue to do so…but how I choose to respond will be the key to my healthy self.  I am just like you with the struggles of life, injuries, finances, economy, illness, family crisis…and every other life bump that comes along….but what has always remained important is how I respond. I can tell you this…it may be hard to get my backside on my ARC trainer on a down day, but after I get going…it does become easier…and then a whole different attitude kicks in and I start using this time to think through things, and before I know it, 45 minutes are done, several calories burned, my clothes are soaked…and I feel pretty darn accomplished…now this is Fabulous Response to Life’s Circumstances…Right On Darla! 

What I am really trying to bring home here is that life is about balance and health includes the emotional as well as the physical…and when one is out of sync…the machine will not work properly…I hope that makes sense.  I Blog to you on a down day and YES…I started my morning with an early cup of coffee and my Bible reading outside and enjoying my cat nibbling my toes…after 20 minutes of quiet time taking in this moment…I felt energized, fresh and better equipped to start my day…and YES….I rode my ARC trainer for 45 minutes…is everything perfect…NO…never will be…but I will tell you this…Life is Good. Stay Healthy!

Motivation of the Day: Life is 10% What Happens to You and 90% How You Respond To It

Me

My Work out of the Day:

ARC trainer 45 minutes ~ Strength Level 3/Intervals

My Nutrition of the Day:

Fabulous Cup of Verona Coffee

1-Pre-workout shake

2-Post-workout shake

3-Egg Whites on Sprouted Bread, 1 peach

4-3 slices Peppered Turkey Breast & ¼ cup raw walnuts/cranberries/sunflower seeds

5-Spinach Salad topped with Grilled Chicken Breast, EV Olive Oil & Balsamic

6-Protein Pudding

Meal 5

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Stay Healthy!

HEAT IT UP!

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Heat It Up Darla!

OH MY…the first day of summer is here with a whopping 103 degree temperature to say HELLO…loud and clear.  First…I am not a heat girl…meaning…I do not like to hang out in the sun, baking my body up to beef jerky.  I do not like the overwhelming feel of heat and breathing that hot air…well...YUCK.  I am also a firm believer of not working in heat above my body temperature…I am not into shocking my body to work extremely hard to keep my body in thermo balance…it is very taxing on my physiological self, besides the feeling of OMG…this feels NOT GOOD.  I listen to that, and another way I maintain my healthy self.  I do HEAT IT UP in my studio when the heat is up outside.  What do I mean by that…well…as I exercise, my core body temperature increases…and my body know just what to do with that…my thermo switch gets turned on and  produces fabulous sweat to keep me at my perfect body temperature .  Think about that…WOW…the body is absolutely amazing.  It is very important during this very hot time of the year for me to drink plenty of water.  I am a water girl….I carry water everywhere and do not go to bed without it by my side.  I am a gallon girl as well….probably more…especially during the summer.  I also hydrate when I Heat it Up every 15 minutes during my workouts.  Hydration occurs from the inside out…and my body soaks it up…LOVE IT…my skin and hair are evident of a well hydrated body.  I do not allow myself to feel thirsty or get a pasty mouth…YUCK…do not like that feeling.  Feeling thirsty is the body’s way of saying…HEY…you waited too long to give me water.  I love to Heat It Up though…the feeling of sweat pouring off my body as I workout makes me feel like I am really doing something fabulous.  Some may say YUCK…I say…Heat it Up and Bring the Sweat…I tease my clients sometimes and let them know they are getting a free facial…my gift to them…gotta laugh and have fun with exercise.  Heating it up means my body is being challenged in a way that will maintain my physique and the added sweat bonus says…Right On Darla… you are working and I LOVE IT.  It also gives me a feeling of empowerment…YES, it truly does and sweating through the process fires me up even more.  The exercise endorphin rush is a high that boosts my metabolism for several hours post workout and provides a feeling of well being throughout the day.  So, when I say Heat it Up…I am not talking about the weather…but how I increase the core temperature of my body through my fitness program that maintains who I am today….all the benefits: I burn major calories, boost my metabolism, give myself a positive endorphin rush, feeling of well being for my day…and My Free Facial…that is an added Heat It Up Bonus…time for some Water!!!

Motivation of the Day: Give a Good Sweat from a Heat It Up Workout a Try….Come On!!!

Biceps Today!

My Workout of the Day:

ARC trainer: 45 minutes

Body work Stuff:

Leg extensions 25lbs @ 100 reps (1x through with breaks)

Leg extensions 25lbs @ 100 reps (1x through with breaks)

Modified Smith Triceps Press 10lbs on bar to fail (1x through)

Standing Biceps Curls 10lb dumbbells to fail (1x through)

Abs on Bosu @ 100 reps

Cobra to fail

My Nutrition of the Day:

Coffee half/calf…2 cups today…wanted it

1-Mango Blueberry protein shake…the works (hungry this morning)

2-Post Workout Shake…the works (satisfying body demands)

3-Egg Whites in High Fiber Wrap (Boiled a dozen this morning)

4-Gotta have my Vanilla Whey Protein Balls mixed with flaxmeal, raisins, cinnamon

5-Watermelon (studies show boosts libido…YES…I talk about everything) & palm of walnuts

6-Grilled b/s chicken breast, tomatoes and onions

Cookie Dough Fun!!!

Splurge report:  made fabulous homemade chocolate chip cookies with my step daughter, Bianca for Father’s day…we used special dark chocolate chips and fresh from the oven, topped with vanilla ice cream…we all said…YUM!!!!

 

Check out this fabulous dinner I had the other night @ 10pm...YES...I eat healthy at all hours! Grilled Shrimp & Catfish dusted in spices with my favorite Spinach Cranberry Apple Walnut Salad!!!

Grilled Jumbo Shrimp & Catfish, Spinach Salad

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Stay Healthy!

Push it Baby….Man Today was Tough

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My Quiet Time is a MUST for my Stay Healthy Life

I needed my interval timer clipped on my body this morning...OMG….I really had to push this morning.  I am my OWN motivation and is that hard sometimes…HELL YES!  I may be a trainer, but also a person that sometimes needs a kick in the bootie when I am having a sluggish…oh my really…not today day.  This was one of those.  I have had a really busy schedule that has kept my mind switch turned to the ON function with little breaks….squeezing ME time in here and there…let me tell you it has been a juggle the last few weeks…just sayin.  Do I remain determined…YES…why…I make my health a priority…it is important to me…however…I did take a relax time early this morning with my one cup, outside on my lounge to enjoy the quietness of the sun coming up and meditation.  I had drifted from that very important part of my life…my quiet time where I contemplate, talk with God, journal things, and just start my day off with a “Right On Positive Attitude”….30 minutes of fantastic clear the clutter, relieve some tension, and just being and breathing.  I recognized that I was in a GO GO GO mode…and I needed to turn the OFF switch on for awhile.  Do I feel absolutely recharged…YES….boy did I need that…I was thinking…what the heck Darla…something is missing…my quiet time was it.  My life is about balance and taking time to smell and taste the coffee had taken a backseat for awhile…but no more.  Today marked my being back on track with meditation time…YEAH!   Off to the studio after that…however…still HARD…it truly was one of those days.  YIKES, YUCK…I do not like workouts like this…but I DO NOT LET MYSELF DOWN.  Timer clipped to my sports bra helped BIG time…WHY…I did not have to think about counting reps, and with every sound of the timer, I switched up my exercise…FABULOUS!!!  For me, it felt like I had my own personal trainer telling me to MOVE IT DARLA…hit that next exercise and keep going.  I knew I couldn’t stop until I heard the beep…NOW…after a few one minute intervals, I have to admit…it got easier to be “IN THE WORKOUT”…I persevered all the way…was I happy it was over….YES…and this girl felt very ACCOMPLISHED today.  I was able to complete my ARC for 30 minutes plus 20 minutes of pushing myself through one minute interval bursts.  I did not even write out my program…just created as I went along…this was also important this morning because I did not have to pre-plan…I just needed to show up…so I truly felt like I was being pushed by my own personal trainer …OK Darla…do negative pull-ups…squats…cross-over lunges..repeat other leg…jacks…lunge backs…step ups…get your bootie back on the pull-ups…on and on I went until the whole series of intervals was complete….I WAS A SWEATY MESS.  Thanks Darla for kicking my backside…it was a tough one… I DID IT!!!

Motivation of the Day:  Don’t Give Up On Yourself…Life DOES NOT Hand You More than You Can Handle…Promise!

My Workout of The Day:  YIKES

Post Workout...Interval Timer a MUST Today!

ARC trainer – 30 minutes

One Minute Intervals repeated 3x

Negative Pull Ups
Sand Bag Swings
Sand Bag Squats
Reverse Lunges repeat other leg
Jumping Jacks
Bench Step Ups repeat other leg
Cross Over Step Ups repeat other leg

Meal 2 ~ lunch size plate!

My Nutrition of the Day:

Me & My Coffee early morning, outside ~ FABULOUS
1-Post-workout shake

MEAL 2

2-Brown rice with Beans topped with Salsa, Yogurt, Avocado
3-Egg Whites & Stay Healthy Sweet Potato Fries
4-Protein Balls
5-Grilled Mahi Mahi with Grilled Tomatoes & Onions
6-Undecided…depends on time of meal 5

I LOVE TO BLOG MY STAY HEALTHY LIFE!

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STAY HEALTHY!

I am a Negative Person…OH YEAH!!!!

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I Paid 97 cents for this FABULOUS Melon

Really I am…..what am I trying to say about myself…really Darla.  It is all positive…yep…this negative girl is positive about my negative self.  YIKES…But do I have your attention?  If you talk to my clients, they will surely tell you that I am a negative person too….even my hubby will let me know that.  I say YAHOO…love it.  What is all the negative hoopla that helps me be the person I am right here right now.  Well…I work my muscles using negative movements & it makes me a strong girl.  When I really want to focus & concentrate on feeling my muscles really firing, I work them slowly with the resistance.  For example, today I performed hamstring curls and instead of focusing the weights up, heels to the bootie (this is a positive move), I brought the weight up initially with a positive move, held at the top, and began to lower the weight slowly, breathing the whole time….the slower…the better…the muscles love it, and talk about burn baby burn…WOW…my backside already is feeling the fatigue.  This is another way I maintain the muscle I have worked so hard for….yes, remember I am in maintenance mode.  Being negative puts a different spin on my workouts, and I am constantly changing things up to confuse the heck out of myself…lol.  No, really, I love the feeling of controlling the weights during a negative move…it is a whole different program.  Being negative allows me to do so much with modification as well…so it is a win win for me.  If you have read my “About Me” and have been following my Blog…you are aware of my limitations and the modifications I need to implement to maintain my physical self.  What do I say about that…RIGHT ON!!!!  Another favorite negative move for me is my pull up.  I no longer pull against gravity (meaning a positive from the floor and up & over the bar) but I start from the top of the bar and slowly lower myself to an extension.  This is also a great way for a beginner to gain strength to build up the ability to do a full-on positive pull up.  Every exercise can be done in a negative way….so when I want to be a negative person….I will BRING IT…but it is really all POSITIVE…because that is who I am… a negatively positive person who Loves to share my fun self with you!

MOTIVATION OF THE DAY:  A POSITIVE ATTITUDE IS A CHOICE THAT WE MAKE EVERY DAY

My Workout of the Day:



My French Press Station



ARC Trainer for 20 Minutes (strength Interval)

Bodywork (repeated cycle 3x)

Leg Extensions 25lbs @ 25reps
Negative Ham Curls 25lbs @ 25reps
BOSU ABS 30 reps
Modified Smith Triceps Press 15lbs on bar @ 25 reps

My Nutrition of the Day:

Coffee, 1 ½ cups (oops)
1-Post Workout Shake (The Works!!!)
2-Egg Whites on Sprouted Bread (On a Kick)
3-Protein Ball & Fistful of Blueberries with splash of Vanilla Soy on top
4-Lean Burger Patty wrapped in lettuce (Watch the Video)
5-Protein Pudding (vanilla whey with banana…YUM)

Splurge Report: My Fabulous Friend & Client Meighan baked homemade cinnamon rolls with a cream cheese frosting & brought me a portion size one...how wonderfully delicious!!! Thanks Megs and worth the splurge...I ONLY EAT QUALITY!!!

Personal Memorial Day Share:  I conducted a Stay Healthy Fitness Bootcamp for models attending the Vista de Vintage fashion show and to support Courage to Be You!!! What a wonderful Stay Healthy time we had! I will be blogging about my bootcamps very soon;)

STAY HEALTHY FITNESS BOOTCAMP!!!

Post Workout Sweat is ON!!!!

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STAY HEALTHY!

Behaving Myself….

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LEGS & CARDIO TODAY!

YES….I am behaving myself.  Do I think about being naughty…YES…YIKES…what the heck am I saying on this Blog.  What I mean and if you have been following, I listed a Bummer Report last time to let you know my neck was flared up…so what does that mean…staying lower body and cardio until I am feeling better.  Well, today I was feeling better and did I think about doing those negative pull ups….YES…however, I need to honor my body and know that I will pay for not listening.  I have become so in tune to the communication between my muscles and me that to push myself in a way to not build but to break down…IS NOT THE WAY TO GO.  I am a new modified ME….sometimes when days are good, it is difficult for me to put on the reigns…..the trainer in me says…Darla…listen to what the discomfort is telling you and YES, you are feeling better today, but give it a few more to really be able to handle the demands of the physical work and most important…to continue to build my body in a progressive positive way.  I teach this to my clients all the time, and what kind of trainer would I be if I did not honor the same philosophy for myself.  I walk the talk in fitness, nutrition and taking care of my injury.  Balance is key to maintaining the physique I wear today.  So, rest is just as important as the exercise…so I AM BEHAVING MYSELF.  I flew into my workout with a passion and completed an awesome ARC trainer workout for 45 minutes and a leg workout using my step bench and sand bags….I FEEL ACCOMPLISHED!!!!  I also look at things this way…when I do get back to my upper body…it will respond even more with the small break and rest.  I am a muscle confusion girl and working out my muscles in different ways all the time is what I LOVE to do….so for a few more days, I will focus on my lower body, and hitting the cardio hard.  Legs absolutely are killers anyway with the large muscle groups involved…talk about burn baby burn…and give myself 10 more…sometimes, I do not know how I do it…but I persevere…I am determined…I LOVE a challenge…and will never give up.  My attitude makes me who I am as well….I have come through quite a physical journey and will take the TLC when I need, but at the same time…does that mean STOP for me….ABSOLUTELY NOT…it just means…Change it up Darla…for now.  I will get back to my normal in a few….

Motivation of The Day:  There is ALWAYS a WAY….Remember that

My Workout of the Day:

ARC Trainer: 45 minutes

NO NO This Week!

Body Work: repeated cycle 3x
Squats holding 10lb sandbag @ 50 reps
Bench Cross over Step ups to Drop Lunges @ 20 reps/leg
Reverse Lunge on Bench 10lb sandbag @ 20 reps/leg
Low squat step bench walk on 20 reps per lead leg

My Nutrition of the Day:

Coffee, one cup

1-Post-workout shake
2-Powered Up Oats
3-Bday Splurge with My Son (Bean appetizer on Croustini & 2 drinks)
4-Spinach Salad & Protein Ball
5-Protein Pudding

Check out this Fabulous Grilled Mahi Mahi & Sweet Corn we made for dinner the other night in less than 30 minutes....the corn took about 15 minutes to grill in the husk...the fish grilled in about 10 minutes!!!!

Grilled Mahi Mahi in less than 10 minutes!

Grilled Sweet Corn in the Husk in 15 Minutes!

 

IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT, AND IF YOU LIKE…OFFER ME A SHAKE!

STAY HEALTHY!