What a Vacation Adventure...OH MY!

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Our Magma Boat Grill for Marine Stay Healthy Cooking

I am not kidding…my vacation was full of adventure, storms, bears, and a few bumps and bruises…YIKES…but OH…did I have a BLAST.  Well…the last week in June and into the July 4^th weekend…a vacation on the water seemed absolutely perfect…escape the heat, enjoy swimming in beautiful Lake Shasta, and take in the majestic Glacier and surroundings.  We would stay on our boat, bring our Stay Healthy Foods, and try our new addition...a marine Grill to enjoy our fabulous foods.  I am a planner, so list in hand, creating the budget and down to every morsel we would stock in our cooler.  The excitement and anticipation of a week escape into the beauty of nature was over the top YAHOO…ready to GO!  My hubby paid attention to the weather forecast and attended to the mechanics of the boat and truck…thank goodness.  Let me tell you and can you believe this….drum roll…THUNDER STORMS were on the way…a tarp was packed with bungee cords just in case we had to batten down the hatches.  We were hoping for the forecast to change the closer the trip came…we both were not going to let anything like a forecast change our plans….Full Steam Ahead.  I pre-cooked Stay Healthy Omega Muffins, Whole Wheat Pasta with sundried tomatoes, basil, spice and olive oil, & boiled eggs.  I also included raw nuts, fruits, peanut and almond butter, plenty of veggies, fruits, yogurt, spinach salad, lean meats, graham crackers for a treat, & plenty of water.  We also purchased a small aged beef to break in the new Magma Grill.  It was truly one of those feel like a kid can’t sleep because we are leaving for someplace magical vacations.  The drive was fabulous…no clouds, great conversation, and we arrived at Lake Shasta ready to start our week of living on the boat.  Food on board, water, and us….life could not have been any better.  We launched the boat and found our cove for the night…now you have to imagine close quarters on a boat…and I look back now on how funny all this is…first thing… needing to drop anchor hubby quickly moves from the wheel to the front of the boat, but in the process foot connects with my jaw…YIKES…startled to feel a big foot in my face…but an ice is nice made it feel so much better.  Moving on to 4am...the forecast came true and the rain began to demand our “no stitch on” attention…there we were in the middle of the night, tarp in hand, bungee cords everywhere, balancing on the top of the boat  to batten down our home away from home. 

Tarp On, Thermals On...Ready to Weather the Storm

We could not get done fast enough and now in our thermals...YES…thermals and sweatshirts the end of June on beautiful Lake Shasta completely shut into our 24 foot boat.  We were very thankful for our prepared food because the new grill was now going to have to wait until the storm blew over.  We rocked, we talked, we ate, we napped and had truly quality time in our little shelter….this is where you know a relationship is a healthy one…teamwork and laughter through a crisis which turned out not to be…really.  It was still our vacation and we were going to make the best of what nature brought our way...and we did.  I was bummed that I could not be physically active as planned the first few days…but it was what it was…so there Darla.   So… foot in face, raging storm, playing balance without a stitch on in the middle of the night on top of a boat, tarp on, bungee cords securing our shelter and shut in this rocking tiny house….it could make for a funny movie…don’t you think.  Our adventure started on a Monday and the storm broke on Wednesday…we were able to un-tarp and poke our heads outside….IT WAS ON.  I brought my resistance bands and was able to do a little workout and swim like crazy. 

Mt Shasta after the Storm...BEAUTIFUL

It was like the Wizard of Oz going from black and white to color…all of a sudden everything was no longer grey but green and lush.  The water gleamed like emeralds and felt so refreshing!  Hubby and I grilled lean turkey burgers and corn, gourmet chicken sausages, thin bagels, and although quite horrible…boiled water for instant coffee…it grew on me.  We saw a black bear along the water and a brown bear during our tour of the Caverns.  Wildlife was everywhere and the beauty of the trees was breathtaking.  Now…imagine…we made the most of our Thursday because Friday was the drive back home.  Were we disappointed because things did not happen as we wanted them to….NO…it was an adventure…it was a journey….we worked together as a team and still had fun through every bump in the water.                                             

Grilled Aged Beef & Asparagus

Greek Yogurt Parfait!

     

Turkey Burger!!!

Thermals, Tarp, Instant Coffee, US...PRICELESS

We were thankful for things like our ready to go Stay Healthy food, our tarp that provided our shelter, and the warmth our thermals and cozy boat provided. Also, being a fit couple gave us the ability to be agile to batten down our hatches.  Life is a journey and this vacation is one that has so many fun stories that will be told over and over again….fabulous memories!  I hope you enjoyed the videos and images of my fabulous Shasta Vacation Adventure;)

Spinach Salad

Fabulous Shares from Our Shasta Adventure Vacation:

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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!

MAYBE……………………..NOT!

Motivation for the Day: Remove the “MAYBE” from your life and replace it with “I WILL”

Getting Ready to Video My Salad....Enjoy!

Ugggg…..that “MAYBE” word hits my ears like nails on a chalkboard. In the past, I would hear that word and think it was something positive, a hope of something that WOULD happen. Isn’t that amazing how that can happen….but it did. You know what else it does….it sets up for unrealistic expectations, let down and frustration….it can ruin a day if you let it. This older, wiser, better girl has turned this whole word around to its TRUE meaning….MAYBE means NO. WOW…that sounds like a wake-up call and can you relate to it as well? Think about these words….MAYBE, POSSIBLY, IF, MIGHT, SHOULD HAVE, COULD HAVE…but that MAYBE…YIKES…is the most overused NON-COMMITTAL crap word out there. It is either YES or NO…how hard is that for crying out loud. Personally, I no longer get sucked down the MAYBE…I do not know…path when I hear that word fly out of someone’s face. Maybe means NO, Maybe means non-commitment, Maybe means NOT serious, Maybe means I do not care, Maybe means…really NOTHING. Man am I a say it like it is girl ....but that is how I am and there it is. When you live through a lot of “MAYBE”, you learn that it is something that you do not want to accept anymore….I AM a girl worthy of more than MAYBE….and that FEELS pretty FABULOUS. I stick to my guns on this one. Being committed, positive, and SURE of myself and what I expect of myself and others is a healthy thing for me. Listen to this….MAYBE I will start my fitness program tomorrow, MAYBE I will meet you for that walk or run on Tuesday, MAYBE I will give you a call tomorrow, MAYBE we will get that project done this weekend….how does that sound???? I say pretty unacceptable, and more than that…colorful word unacceptable. If I am not worth your “I WILL” time, then….DO NOT BOTHER. Also, this is about the other person and not me….this is another wake-up call in a POSITIVE. I will NOT wait for someone to start my workout program….thank goodness for self motivation…and also in the past…burned by waiting for workout partners. Taking charge of my “I WILL” and not waiting around for someone else keeps me a Stay Healthy Girl. I absolutely bring this to the forefront of consultation with my clients….maybe will not work if you want to work with me. I WILL and I WANT to…and I AM READY….Now those words are music to my ears. I enjoy the benefits of being an “I WILL” girl and it benefits those around me because I am happy, positive, DEPENDABLE, and maintain a healthy attitude about life. OK….whew…what a REAL Blog on that subject...OK…I am off to do my “I WILL” workout…..SELF MOTIVATION ROCKS!

POST WORKOUT!!! YES

My Workout of the Day….I WILL!!!!

30 minute interval ARC trainer (I WILL kick my ass)


Bodywork interval training: repeated each Set 4 x


Repeat each set of 2-4x


Set 1
Low squat opposite knee tucks
Low Rows 35lbs @ 25 reps
Set 2
Fast paced Hi-Knees 100 reps
Tubing Biceps curls medium resistance @ 20 reps
Set 3
Zig Zag Jumps 10 reps/Jacks 10 reps
Tubing Triceps Kickbacks @ 20 reps
Abs – 100 reps on body ball


My Nutrition of the Day:



Egg whites on Sprouted Bread



Coffee, one cup

 1-Pre-workout shake (one piece of fruit, scoop whey, ice blend)
2-Post-workout shake (everything!!!)
3-Egg Whites on sprouted bread
4-Spinach Salad & protein ball (WATCH MY SALAD VIDEO)
5-Modified Taco salad (lean ground turkey, veggies, salsa, plain n/f yogurt)
6-Protein Pudding made with ½ smashed banana

My Quality Splurge...Scratch Brownies...YUM!

Splurge Report: remember when I shared that I do not plan a splurge….it is a spontaneous QUALITY thing that happens on rare occasion...I made fabulous from scratch brownies with walnuts, and scratch fudge frosting the other night….just had the urge and YEP….it was delicious. Check out the picture….I enjoyed one piece and did not go back for seconds. I absolutely refuse to purchase crap box ingredient mixes and even cautious purchasing so called “gourmet” products from the bakery….still filled with lots of “NO NOs”….fresh REAL ingredients…WRONG.

Core an Apple, Have a Salad & Stay Healthy

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STAY HEALTHY!

Personal Share, My Workout & Fabulous New Healthy Treat

THIS MORNING AFTER MY WORKOUT....THE REAL ME
AGE 46 & LOVING IT!!!!

Hi Readers!!!

As I start this journey with you many things come to mind....getting to know you, sharing all about me, and motivating YOU to be the BEST you can be right here right now.  The first share about me is that I am very young at heart...I love to laugh, dance, sing, be a bit goofy, and really enjoy life.  I am sure many of you can relate to being in your mid 40s and feeling like your 20 something...what and where did the time go.  I can tell you this...time is too precious to me to waste a single minute on anything but positive & taking care of myself.  I am also very passionate about living a healthy life and enjoy being creative with my workouts and cooking.  In fact, an absolute passion and therapy for me is spending time in the kitchen using this and that and creating something absolutely fabulous tasting and healthy for my body. I am also a woman of faith, am married to the most fabulous husband who makes me laugh ALOT, and enjoy my family & friends.  Each day, I will bring a piece of my life to you through a workout, a recipe, image, video or personal share.  This is going to be a fun time and I look forward to living by example for you....This Is Me...46 years young maintaining a Stay Healthy Life!!!

MY WORKOUT OF THE DAY

30 minutes of cardio on my ARC trainer (I LOVE THIS MACHINE)

4 Sets of Each Exercise Below for Body Workout

Negative pull ups 5 reps (very slow & controlled, protecting my neck, breathing...NO DROPPING LIKE A ROCK)

Low Cable Rows 30lbs @ 25 reps (I think contract the muscle to move the weight...navel to spine, always good form)

Biceps Curls 12lbs @ 10-15 reps (I think relax my shoulders/neck, navel to spine, always good form)

Triceps Kickbacks 12lbs @ 10-15 reps (I think relax my neck, navel to spine, push to the floor)

Modified Smith French Press 10lbs on the bar 10-15 reps (I push weight from navel & never over my head, feel the muscle work)

FABULOUS TREAT OF THE DAY

Vanilla Oatmeal Raisin Whey Protein Balls...Taste like Oatmeal Raisin Cookie Dough...YUM!!!

2 tbsp natural almond butter

1 scoop vanilla whey protein

1 tbsp flax meal

1 tbsp ground oats (Scottish oatmeal is the same thing)

Handful of raisins

1 tsp Cinnamon

Water - just enough to form balls (be careful, add a little at a time or it will be gooey)

Cinnamon to roll the balls in sprinkled on a small plate

In a mixing bowl, place all the ingredients and stir until well combined and can be divided into 3 protein balls.  It is messy fun. Once the balls are formed, roll in cinnamon and ENJOY!!!

Oatmeal Raisin Vanilla Whey Protein Balls....YUM!!!!

Stay Healthy!

Darla:)

 

Fitness Expert Darla Leal Shares a Stay Healthy Nutrition Guide You Can Stick to For Life

Hi Readers!!!

I hope you are all doing well and Staying Healthy! My recent article provides the tools for a Stay Healthy Nutrition Guide that you can stick to for LIFE. Take a moment to read for a LIFETIME of benefit. I wish you all the BEST of HEALTH and Happiness. Life is too short not to maintain the wonderful gift of life you possess in the ONLY body that you have in this LIFE. Maintain it well and Live Life to the Fullest feeling your absolute BEST. I am passionate about this for YOU. Click on the LINK below for a wonderful Gift and Stay Healthy!

http://my.rosevillept.com/detail.html?sub_id=173707&edit_result=live&msg=Item+saved.

I am a Published Fitness Expert with over 20 years experience in the fitness industry and have enjoyed adding healthy cooking and baking to my everyday life. I share this art of healthy cooking monthly in Natural Muscle Magazine which I post here often. I am currently conducting Stay Healthy Nutrition Workshops where healthy cooking is demonstrated in a fun interactive environment....and the food tasting....Absolutely Fabulous!!!

Take good care and Stay Healthy!

Darla Leal, LCPT

http://www.stayhealthyfitness.com/

If you have not joined my Stay Healthy Fitness Facebook Fanpage, do so at the following link for FREE articles, recipes, tips, related links and so much more. I also interact with my followers on this page.

http://www.facebook.com/pages/Stay-Healthy-Fitness/159559142619?v=info#!/pages/Stay-Healthy-Fitness/159559142619?sk=wall

Stay Healthy Stuffed Peppers for Dinner and Darla Fitness Challenge

Hi Readers!!!

How are you doing on your nutrition??? Are you starting to eat the Stay Healthy way? All the tools are right here in front of you....so take a minute, STOP WATCHING TV (see my fitness challenge), dash to the grocery and try some Stay Healthy Stuffed Peppers for Dinner. All the recipes I am providing for you are created by me, taste tested by me, and I GUARANTEE that you will absolutely LOVE the flavors, textures, and aromas coming from cooking the foods, and enjoy the wonderful tastes from a healthy home cooked meal.....nothing gets better than that. Take some time for an after dinner walk when you are done eating and really treat yourself to some quality "ME" time. The August issue of Natural Muscle Magazine features my Stay Healthy Stuffed Peppers on page 40.....Pull it up and let's get cooking!!!!

http://www.myvirtualpaper.com/doc/total-health/natural-muscle-august-10/2010072701/

Enjoy and Stay Healthy!

Darla Benfield, LCPT, LCMT

http://www.stayhealthyfitness.com/

Natural Muscle Magazine May issue features Stay Healthy Protein Shake

Hi Everyone!!!

I hope the Spring Season is motivating you to get healthy and Stay Healthy!!! Check out Page 46 of the May issue of Natural Muscle Magazine for a quick and refreshing meal in the form of a Strawberry Orange Protein Shake. In just 10 minutes, you will have a fabulous nutrient filled healthy shake that tastes absolutely refreshing. I hope you are taking the time to read over the Stay Healthy recipes and are trying some of them. I am giving you the tools and it is up to you to utilize the gift. I wish you all the best of health for LIFE.

http://www.myvirtualpaper.com/doc/total-health/natural-muscle-may-10/2010042101/

Stay Healthy!!!

Darla Benfield, LCPT, LCMT

www.stayhealthyfitness.com

Stay Healthy Feature Recipe in the March Issue of Natural Muscle Magazine!!!

Hi Everyone!!!!

Did you get a chance to try the Stay Healthy Roasted Brussel Sprouts??? Check out page 48 of the March issue of Natural Muscle Magazine and cook up a side tonight!!!!

http://www.myvirtualpaper.com/doc/total-health/nmmarch10digiopt/2010021701/

Stay Healthy!!!
Darla Benfield, LCPT, LCMT
http://www.stayhealthyfitness.com/

Stay Healthy Turkey Tostada...So Simple and So Good!!!

Stay Healthy Turkey Tostada

Hi Readers!!!!

I demonstrated the Stay Healthy Tostada with a live video in an earlier blog. I hope you were able to watch and see how simple and fun this meal is to make. I guarantee that this will become one of your new favorites and the fabulous thing about this tasty treat is that you can truly make it your own by adding the healthy toppings you enjoy. So let's go and get busy in the kitchen....

Stay Healthy Turkey Tostada

1/2 lb ground lean turkey tostada
1 can fat free refried beans or whole pinto beans

1 jar of your favorite salsa

Crushed red pepper

1 jar jalapenos (your heat preference)

Taco seasoning

1 small bag shredded cabbage

1 avocado, diced

1 small sweet onion, diced

1 tomato, diced

Fat Free Sour Cream

Flat Out Wrap (whole grain)

Heat skillet and spray with Pam or nonstick spray, add some of the diced onions and cook until translucent. Add turkey meat to the onion and crushed red pepper to your taste preference. Mix the meat, onion, and pepper with a fork. Add the taco seasoning mix to spice preference, and 1/4 cup salsa. Continue to cook the turkey meat with the added ingredients until done. In a separate pan, heat beans on low adding a small amount of taco seasoning or salsa to taste.

Heat griddle and place 2 Flat Out Wraps cooking until brown and crispy (careful not to overcook as they will break on you).

Toppings:

Shredded Cabbage

Diced Tomatoes

Diced Sweet Onion or Red Onion (your preference)

Diced Avocados

Fat Free Sour Cream

Putting it Together:

Spread a layer of beans onto the crispy Flat Out Wrap, add a bit of turkey meat, shredded cabbage, tomatoes, onion, avocado, jalapenos and sour cream. You are ready to enjoy a healthy meal that is so good for you and tastes sooooo good as well.

Stay Healthy!!!!

Darla Benfield, LCPT, LCMT

http://www.stayhealthyfitness.com/