TIRED...that explains me today. Hubby and I had a weekend adventure and needless to say, I did not get home in time to get ample sleep...YIKES...that feeling of fog head meets some sort of workout in between my fabulous Monday clients...I MADE IT HAPPEN. YES...I brought to my game "what I could with what I have." Did I do a HIIT workout...Are you kidding me??? OH hell to the big NO WAY. First, I am a morning workout girl...NOT TODAY. I needed my Oats, I needed my coffee, I needed a mental miracle...lol. To top that off...the day is whirling by like the clock on Alice in Wonderland...I mean...SLOW DOWN already! Getting back to what I can with what I had...30 minute ARC trainer ride listening to my upbeat music and really not trying to beat any records as the time counted down...YES...I focused more than usual on "am I DONE yet???" Come on now...we all have these days...OK...getting back, I continued with 30 minutes of slow, methodical weight training focusing on back/chest/core and legs...WHEW...again, no rush...just thinking about my muscle as I was going through the motion and ensuring that the contractions were QUALITY!!! I have this saying...NOTHING GOOD HAPPENS FAST...(in the gym anyway)...lol. Have to have a sense of humor you know. OK...here we go, as promised, more time on My Blog and I am off to finish my day but wanted to leave you with some.......
IN YOUR FACE MOTIVATIONS
Believe this!!!
A Healthy Lifestyle takes Action
Faith, Persistence, and Patience
Right or Left?
ONE OF MY FAVORITES
Personal Share: Congratulations to my Fabulous Stepson, Jacob for graduating High school and soon to be leaving for Air Force Boot camp...Love You Honey!!!
Congrats Jacob, Love You...Proud Parents!
Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list. Let me know if you LIKE this entry, I look forward to reading your comments, and I am always in the mood for a Protein Shake;)
Just like you, sometimes I struggle with this. What keeps me going is how good I feel from where I was when I was injured. I have worked too hard to fix myself to ever give up on me…that is MOTIVATION! I have progressed to modified workouts instead of straight up physical therapy and believe me I still throw in a bit of the PT just to keep me honest. As I have shared and you know how I feel…Life is too short not to be my BEST ME…so even on those days that feel hard and hand me a “I do not want to attitude ”…I DO IT. That inner voice talks pretty loud, and on those days, I truly feel like I am having an out of body experience going through my workout…but…the important thing is…I AM DOING IT.
Off topic, but not really…I came down with the bronchial flu…a not so fabulous share from hubby that has set me back going on 2 weeks of no workouts…YUCK YUCK YUCK…I would love to say more about how frustrating this makes me feel. Why do I share this…hmmm…well, I write what pops into my mind and I am relating this to motivation because I am motivated to get back on track once my energy is where it should be. I am no super human and this past week has definitely proved that, but boy am I determined and motivated to get back to it. You see, my lifestyle motivates me…I miss my workouts, even on the hard days. There is a saying that goes…”You regret those things you do not do”…Well, I know that if I do not maintain my physical fitness, my body will suffer the consequences.
I Want a Long Healthy Happy Active Life with Hubby
I have so many motivators in my life…My Faith in God…this is HUGE…I have respect for this gift of life in this body and it is up to me to take the BEST care of ME always…One Life, One Chance, No Rewinds…WOW…this gives me goose bumps. My fabulous husband motivates me to take care of ME, to be my BEST ME for him…crap, I want to feel sexy, alive, and all those things not only for myself, but for him. We have a common goal of living a long, happy, healthy and active life together. My children motivate me…WOW…I have 4 now and I want to be my BEST for them, spending time, having laughs, watching their lives unfold as they journey into adulthood…they are already there…AMAZING! My Grandchild and future grandchildren are motivators…how cool it will be to be a fit and trendy Grandma…I want that for them…I want to be able to sit, play and move around with ease and scoop them up in my arms with confidence and strength. My parents and family motivate me…I want to be a healthy example for them, to enjoy the wisdom of my parents, and share in the lives of my siblings; My friends motivate me…you know in this life, seriously, true friendship is a rare gift and I cherish a couple that I can call my gems in life…a chosen sisterhood.
My clients and those I touch on a daily basis to live healthy lives motivate me. I receive emails of gratitude and celebrate success stories everyday…and you know what…I am just the voice to provide the MOTIVATION…truly it is each person that has to make a personal choice to change…and when this happens, that is exciting and MOTIVATING for me personally. Wrapping this up, I am a collector of motivational posters and sayings and I share this information on my Stay Healthy Facebook page on a daily basis. I get so excited with a new find and how it moves me to be a better person and I think…if it speaks like this to me, then I am definitely going to share it. I began a Pinterest account…OH MY…this is absolutely the BEST place to find motivational posters on every topic under the sun…no kidding…check out my board specific to MOTIVATIONS!
This blog has been a bit everywhere in my life, but when it comes to Motivation, it is such a grand word, and even more than that, it is one to think about deeply. So….does feeling sexy in my clothes MOTIVATE me…a big YES, but it goes much more beyond that and each day could bring a different motivator, but overall…I am Motivated to be a healthy person…and I am Motivated to Motivate…Can I say that…does that make sense…I hope so.
My Workout of the Day:
Recovery Period: Recovering for 2 weeks from the flu…not happy but necessary to prevent relapse
Before I dive into what is on my mind today….I want to say a BIG thank you for my first two donations toward the Blog!!!!This is so exciting and like I shared before…the small steps WILL become the BIG steps and eventually I can see this Blog becoming the source of motivation for many people to take that very necessary step to adapt a Stay Healthy Life…all for the price of a SHAKE…ABSOLUTELY FABULOUS…goose bump FABULOUS!!! I will share that when I receive enough donations, the first item that will be purchased to update the Blog…an HD camera so I can make better videos for you. It is so exciting to receive your feedback and know that my life is making a difference in yours….such a reward.OK…moving on to what I want to talk about today….GROCERY SHOPPING….first off, not my favorite thing to do….a BIG BUT here….the way that I shop makes all the difference in the world because it eliminates having to do it all the time.I buy my healthy foods in bulk, package and freeze.A new farmer’s style market grocery just opened near me and OH MY…what deals did I find.You will see on the video.All I have to say, it is NOT TRUE when I hear these excuses…”that eating healthy is more expensive and so I can’t afford to do that”….”I save more money eating my lean frozen cuisine, lean budget, micro health”…or whatever name that CRAP is called…OH MY…soap box Darla is off again.Other things I hear…”the label says it is good for me”…oh “it is organic”…”it is gluten free”….”it is fat free”…”this drink has no calories, so OK”…STOP IT already…all this is just marketing hype to STEAL your money.Let me share that shopping healthy, cooking healthy, and eating healthy is how I maintain my body…that is that.I have a monthly budget for groceries and I come in under that number many times….I scour the papers for deals, clip coupons, and do whatever it takes to eat healthy on a budget.All of us are in a jacked up economy right now, but for shit sakes, it can’t be an excuse to eat unhealthy….hell to the NO on that.Buying in bulk is key to my saving money and making sure I have my healthy food for my meals….I make no excuses…that is how I do it.It literally takes only 10 minutes to throw 8 chicken breasts into my crock and let it self-cook….I do nothing…I am not tending a stove, basting, or anything…I put it in, leave, come back and the FOOD IS DONE.I prepare all my bulk items this way…as I have shared…my steel cut oats, my brown rice.My eggs I do prepare on the stovetop…this takes 20 minutes….really, no biggie.What I am hitting home about is this…IT IS NOT MORE EXPENSIVE to eat healthy foods.It DOES NOT take more time to prepare healthy foods….in fact you can have that all done ahead of time.I SAVE MONEY buying & cooking healthy foods…..when I have my food at home…I do not need to go out to a restaurant and put lord knows what in my face….YUCK.I enjoy the fact that I have selected the fabulous meats, fruits, veggies, and anything else Stay Healthy to nourish this body.I enjoy preparing simple healthy meals, and the convenience of having everything at my fingertips in the fridge or my cooler.I have just posted 2 additional pages on the Blog…an About Me and My Published Recipes…I hope that you have checked them out.As donations keep coming and allowing me more time with you, I will add more and more....My challenge to you today….get out your budget and for one month, add up how much money you spent going out to eat, vending machines, coffees, fast foods…anything like that and get an eye opening experience of OH MY...and THEN…I challenge you for one month to get familiar with your local grocery adds and clip a few coupons & follow my example for shopping…then last compare those two months and YOU LET ME KNOW which is a better deal financially and MOST IMPORTANT…for your HEALTH.
Motivation of the Day: Shop the Perimeter of the Grocery Store for Healthy Finds and Avoid the Aisles
Squats...One of my FAVORITES
My Workout of the Day:
ARC trainer for long distance: 45 minutes
Body work cycle ~ repeated 2x Squats holding 15lb weight 50reps Neg pull ups 8 reps Lunges holding 15lb weight 20 each leg Biceps curls 15lbs @ 12 reps per arm Modified Smith Leg Press 50lb on bar 50 reps
My Nutrition of the Day: (watch the video)
STAY HEALTHY TACOS FOR THE FAMILY!
Coffee, one cup please...I needed it;) 1-Pre-workout shake (I piece of fruit & scoop of whey) 2-Post-workout shake (fruit, whey, prune juice, fiber cereal, almonds, yogurt) 3-Sweet Potato & Egg Whites 4-Protein Ball with raisins 5-Spinach taco salad (Tues Taco night with Family) 6-Protein Pudding
POST WORKOUT SHAKES ARE MY FAVORITE
IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE A COMMENT, AND OFFER ME A SHAKE
Motivation of the Day: If you keep living your life to please someone else, you will never discover your own happiness
Workout was Tough...but I was Tougher!
Could I have slept in…YES…but when the sun starts peeking through the blinds, I can’t help myself to get up and join in for the rest of the sun rising party. I put on the coffee, enjoy the quietness of the morning and contemplate lots of things. I think about where I am in life…personally, emotionally, spiritually, and physically…pretty deep huh…another personal share…YES…I can be a deep person. I also enjoy journaling my thoughts, recording things I am thankful for, and struggles that I may be having…when I get off track with doing that, I do feel out of sorts. I can make a mental note, but it just does not have the same impact as writing it down...it makes it more real to me….something I can go back to, read, and enjoy. WOW…where did all that come from…see what the morning does. What I do want to share about is my being a morning girl…this is when I have the MOST energy…especially when I get quality sleep. I LOVE to get up early, have my one cup, contemplate my thoughts, and get ready for my workout. I am usually ready within 45 minutes of waking to step into my studio and release even more positive endorphins from pushing my body….I LOVE the thrill of feeling my heart rate increase, the SWEAT that keeps my body at the right temp for the task, and the overall feeling of accomplishment to start my day. It is so important to recognize when is the BEST time to exercise for every person…some are morning people, afternoon or even evening….which is fabulous and the way it should be right??? Think about this…when do you feel your strongest? What are you doing with that energy….it is a great thing to capture that moment for some “ME” time to improve the quality of your life and overall health. This has worked for me for several years now and like breathing, it has become routine, my lifestyle, a welcomed hour of making me feel the BEST I can for the day. Waking up early to the beauty of my day, enjoying quiet time, and then shifting gears into my workout…NOW this is LIFE. I am still enjoying my one cup as I write to you on this beautiful Sunday morning, May Day….and also my parent’s anniversary…married 52 years…NOW that is a life celebration…I think about this and what a testament to me as a newly married woman. I have much to be thankful for and I will continue these thoughts during my ARC trainer Interval….OH WHAT A FABULOUS STAY HEALTHY MORNING!
My Workout of the Day:
ARC trainer Interval 30 minutes
Bodywork: repeated each Set 4 times (This was HARD...OH MY)
Set 1: Low jack 3 plus jump 1 interval (KILLER) 20-30 reps or to fail Power Walking Lunges with Medicine Ball 20 lunges Set 2: Jump rope 100 reps Cable Low Rows 35lbs @ 25 reps Neg pull ups 5 reps Set 3: Split Lunge Jumps 30-50 reps Squats 15lbs @ 50 reps BOSU Abs 25 reps
Nutrition of the Day: Coffee, fabulous one cup please
Crock Chicken, spinach, avocado & spicy sauce....READY IN 5 MIN!!!
1-Pre-workout shake (will need this) 2-Post-workout shake 3-Powered Up Oats are READY 4-B/S chicken, avocado, spinach on wrap 5-2 Protein balls and 1 piece of fruit 6-Grilled Salmon (YUM) and Grilled Veggies 7-Protein Pudding
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT, AND IF YOU LIKE…OFFER ME A POST WORKOUT SHAKE;) STAY HEALTHY!
Motivation of The Day: Stop putting off what you should start TODAY
Ready to Crock Saturday Morning!
My mind is going 100 miles an hour on this Saturday morning….the coffee probably has something to do with it…lol. It is my recovery day and I am utilizing this bouncy energy multi-tasking around the house already. I used up all the bulk prepared oats and chicken….in fact…scraped the last bit of chicken for hubby to take to work this morning….so first item on my agenda…CROCK POT cooking…OH YEAH! In fact, my multi-tasking included grabbing the camera and filming the prep for brown rice and steel cut oats for you. My camera was blinking on the red but I went for it anyway….and SUCCEEDED…so enjoy the video. I am a simple girl and making my life even more so is a wonderful thing…and cooking with the Crock Pot saves so much time during the week and as I shared….saves $$$$. Think about how much money it takes to go out all the time…and who knows what is being consumed in salt and fat…BIG NO WAY FOR ME. In fact, my hubby and I went to a happy hour last night and shared a small appetizer plate with 3 tiny shredded pork tacos…OH MY HOLY SALT SHIT…can I say that….OH WELL…I did. I am not kidding, living a sodium free cooking life and then taking a bite of something like that…needless to say…I may have a glass of red wine out…but the meals I would rather eat at home. Crock pot cooking is so easy, stress-free and I can go about my business of the day while my HEALTHY food is slow cooking. What a treat to reach into the freshly made oats with the cinnamon and vanilla, add a scoop of whey and a few walnuts…OH MY…now we are talking a FABULOUS meal. The best part is being able to cook lots of food at once and simply divide it out for the week…but what I do is put it in large containers and scoop out as we need into smaller containers…having so many small containers in the refrigerator at once is quite frankly…a PAIN IN THE BOOTIE. I do not care to constantly be moving containers all over the place to reach my mustard for crying out loud. So…a simple girl I am…and I prefer that….I also love to save $$$ and preparing my own foods this way does just that. Talk about getting excited when the food circulars come in the paper or the mail….it is so fun to find the best deals on chicken and nuts especially….and fruits…I WILL FIND THE BEST PER POUND PRICE. YES…I am also goofy like that…but who cares…life is too short not to have fun and make a fun time out of even the grocery shopping….My hubby and I actually make a date out of it, take our time, talk, laugh, and bring home healthy foods while saving money…Now that is QUALITY. So…let me break my life with food down in a way that makes sense and hopefully motivates you….I eat healthy all the time by having my foods prepared ahead of time using my Crock pots…the foods I ALWAYS Crock are B/S chicken breasts, brown rice, and oats. Then I boil at least 2 dozen eggs to have ready for fabulous anything I want. I have on hand bulk whey protein, fresh fruits, raw walnuts and almonds, organic peanut butter, almond butter, flax meal, brown rice, steel cut oats, sweet potatoes, 100% bran cereal for my shakes, Scottish oats, fresh spinach leaves, salsa, and yogurt. I also make sure that I am stocked with herbs and spices, mustard, and sprouted organic bread (NOT CRAP STUFF). I also love to have lean ground turkey handy for when the kids come over for our family dinner night. I will also throw in a few thin buns, and high fiber low carb wraps for a quick wrap my chicken or eggs in. OH….albacore tuna in water…a must have in the pantry. I think that pretty much covers most of my fuel that maintains me…but the way I eat this food is important…every 2 ½ hours in proper portion…because eating too much of a good thing is also NOT GOOD….It is all about energy in and energy out. So, I love the oats…but do I sit and eat 2 cups for a meal…a BIG NO. I know my portions, stick to them and keep this body satisfied all day long with small meals throughout the day…BOY…did I go off on a soap box. I intended to just bring to you my Saturday Crock Pot adventure…but you can see how I am…passionate about the foods and how to eat them…so a little extra chatter from me on the subject;) Lots of personal shares today….tune in for lots more and I am off…Whoop Whoop!
My Workout of the Day:
Time with Hubby...Date Food Shopping!
Recovery day off
My Nutrition of the Day: (Watch the Crock Pot Video)
Coffee, one cup please
1-Protein Shake (yogurt,whey,fruit,prune juice,almonds, bran cereal) 2-6 Boiled Egg Whites on Sprouted Bread 3-B/S chicken breast in High Fiber Wrap 4-2 Protein Balls 5-Grilled Salmon and Spinach Salad 6-Protein Pudding (HOOKED)
Post Shake Please;)
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT….AND IF YOU LIKE … OFFER ME A SHAKE;) STAY HEALTHY!
Motivation of the Day: “You've got to get up every morning with determination if you're going to go to bed with satisfaction.”
Discipline & Determination are keys to success
That word…remember when we were kids and it was “oh no” in trouble…what will be my discipline this time. I look deeper into that word and how I live my life with discipline. It is discipline that has molded me into the woman that I am today. Today it is such a POSITIVE word and a big part of my success in looking the way I do, and having the drive to pursue my goals. Without discipline, I think my life would be completely different…..I could not imagine not having the discipline to work out, eat the way I do, and take care of myself overall. Let me share my examples of discipline…my workout appointment with myself and keeping it…NO MATTER WHAT, preparing my meals ahead of time so they are ready and with NO EXCUSES, sticking to my Stay Healthy life, remaining true to my philosophies in the face of social activities & foods, & follow through with promises to family & friends. YES….DISCIPLINE takes on a whole new level of WOW…this is a GOOD thing for me. Many times, this is a GO alone process and it should be for everyone, as I do not depend on things to happen for me…I MAKE THEM HAPPEN. This is all about the discipline to do it. Like this morning….a little hitch in the program, but I quickly restructured my day and although my workout time got pushed to a little later this morning, my goal will still take place and completing my other tasks as well…just in a different order. I am not one of those that will say…OH…it did not happen the way I planned (and yes this can be a disappointment), and throw in the towel and forget it. OH NO…It is the DISCIPLINED GIFT that I will apply and see the potential in the opportunity presented, push forward with planned tasks and still get that workout in. I am a woman of Discipline and this provides success for my Stay Healthy Life;)
My Workout of The Day: Watch the Video !!!
Back/Leg/Triceps focus repeated each Set 4 times
Set 1 – demo on video Neg Pull ups 5 reps x 4 sets Jump rope interval: 100 reps Set 2 Low rows 35lbs @ 25 reps Modified burpees @ 30 reps Set 3 Leg Extensions 25lbs @ 25 reps Hamstring curls 25lbs @ 25 reps Lung Back Kick Fronts 25 reps Set 4 Modified French Press 10lbs on bar @ 25 reps Triceps Push Downs – 10lbs on cable @ 20 reps Jump rope interval – 50 reps
My Nutrition for the Day: Coffee….one cup please
We had these too!!! Love the Brussells
1- Powered up Steel Cut Oats (My favorite) 2 – Post Workout Shake 3 – Left over spaghetti squash with lean turkey pasta sauce 4 – Sweet potato with 2 protein balls 5 – Grilled Shrimp & Chicken with Steamed Green Beans/Broccoli 6 –Protein Pudding
CHECK OUT THE FOOD BELOW: SPAGHETTI SQUASH COOKED IN MY CROCKPOT (3 HRS), LEAN TURKEY PASTA SAUCE, AND OUR LEAN PROTEIN SOURCE DINNER…GRILLED SHRIMP & CHICKEN!!!
Fabulous Grilled Shrimp & Chicken Breast!!! Under 30 minutes
Crock Spaghetti Squash...EASY!
Lean Turkey Pasta Sauce for Squash...YUM
IF YOU ENJOYED THE CONTENT, LIKE IT, AND LET ME KNOW BY POSTING A COMMENT! STAY HEALTHY!
Motivation of the Day: Exercise is a Journey….NOT a destination…Enjoy the Ride!!!!
Fav Shot by GeneX..Today's Motivation
One thing about me is that I am very candid…in a positive way. Talk about personal shares…this one is definitely that, and I am sure many women who are my young almost 47 self can relate to a night like this. First, let me say….another CYCLE…a 2 for 1 deal in one month…REALLY? OK…this is simply NOT RIGHT. Last night was full of restlessness due to dreaded NIGHT SWEATS…OK..there it is…YUCK..a tossing and turning non-adventure of feeling like I have just stepped out of the washing machine…and ready for the high cycle in the dryer. After several dry cycles of getting up to towel off from my hormone shower, I gave up retreating back to bed…what was the point…at this point. This was a two cup of coffee morning as I am writing to you….such a weird scenario to be so tired but unable to sleep. Disturbed sleep is not on my number one list of LIKES. In fact, understanding the value of sleep for my body and recovery, I do not appreciate the uncontrollable “woman” things that go along with being 46…I guess feeling 20-something does not count in this circumstance. In fact, this issue screams Darla you are almost 50 and BAM…take that. Well, I may have to take that, but not without taking care of myself through the process. The number one way I handle this issue is to EXERCISE….it relieves the heightened anxiety that also comes with hormonal changes. Also, if I am going to sweat I might as well do that on my ARC trainer instead of wasting my good sheets…lol….have to laugh at life;) I do use transdermal (applied to the skin) natural hormonal creams that help somewhat with the side effects of hormonal YUCK. Getting back to the importance of exercise….I feel so much better pushing through a good workout when I have nights like this…especially after 2 cups of coffee…ZING. Why do I share this…because for those women reading this….I am just like you…not some super human fitness chick untouched by the normal cycles of female life changes. I am right there with you, and the BEST way I handle it: Exercise regularly, eat my fabulous Stay Healthy foods, drink plenty of water, take time to relax and not be overwhelmed with life…..have a bit of coffee…and WASH MY DAMN SHEETS…Again! Whoop Whoop…have a fabulous Frisky Friday;) To my Friday clients….BRING IT!
My Workout of the Day: ARC trainer for a long time;) probably 50 minutes (I NEEDED THIS!!!)
Core work and Stretch...AWE RELAX TIME ;)
My Nutrition of the Day:
Coffee, 2 cups please…ZING!
2 Protein Balls Please - Meal 3
1-Pre-workout shake (1 piece of fruit, ice, whey) 2-Post –workout shake(Bring on everything) 3-Sweet Potato Fries & Love My Protein Balls (2 please) 4-Tuna mixed with mustard & 1 piece of fruit 5-Egg Scramble with spinach/garlic & Spinach Salad 6-Protein Pudding
MY STAY HEALTHY DINNER LAST NIGHT: BAKED SALMON & SOLE WITH FRESH GREEN BEANS TOSSED WITH EXTRA-VIRGIN OLIVE OIL AND BLACK PEPPER….MADE THIS IN UNDER 20 MINUTES!
Steam Veggies (10min), Bake Fish @ 500 (10 min)...Dinner Time!
IF YOU ENJOYED THE POST, LIKE IT, LEAVE ME A COMMENT & STAY HEALTHY!
Motivation of The Day: Let Go of Those Things You Can’t Control & Work On Those Things You Can!
Early rise this morning… enjoying a fabulous cup of coffee and pre-workout shake. A large part of my being healthy is NOT SWEATING THE SMALL STUFF. In everything that I have experienced in my journey of life, good and not so good, I have taken the philosophy to learn and grow stronger, wiser & better. That has not always been easy to be honest. But life is too short not to appreciate each moment as a gift, a day to be MY BEST ME in that moment. When I wake each day, I have a choice of how I will respond in all circumstances….”life is 10% what happens to you and 90% how you respond to it”….this is a WOW quote in my book. I live my life according to Darla reaching for my own goals and dreams and NOT according to what I may think others expect of me. So many times I see people get caught up in that….and in the distant past…I also have been guilty of trying to please others in an unhealthy way. Today is brand new….shiny, bright and ready for all things possible….I AM IN AWE OF THAT! I celebrate who I am today as a woman, mother, wife, and trainer. I live my passion to help people be the best they can be with the genetics and possible limitations they have. This feels pretty fabulous every day and this motivates me BIG TIME. I make the choice to take care of myself because my body and life is a GIFT….do I trample a gift or toss it in the trash…HELL NO…I carefully unwrap it, adore it, dust and polish it to imperfect perfection. Did I tell you that I do not believe in perfection….I am always a work in progress. Can you see the word picture I am painting with this? It is not about having an obsessive workout program and nutrition program that is crazy ridiculous in the eyes of society. This is about how important and passionate I feel about health, feeling my best, looking my best, and having a quality of life that defines that I am taking care of my body….The BEST gift. This is what I share with YOU through my BLOG and if I can MOTIVATE you through my life’s journey, then this is also a celebration to me. Have a fantastic Thursday;)
My Life to Motivate YOU! Stay Healthy
My Workout of the Day:
Long Cardio 45-50 min on my ARC and Core Work
My Nutrition of the Day Coffee, 2 cups this morning….YIKES
1-Pre-workout shake (1 piece of fruit, ½ scoop of whey, splash of juice) 2-Post-workout shake (fruit/nuts/fiber/yogurt/whey) 3-Powered Oats (Scoop of whey/nuts/raisins) 4-Sweet potato & shredded grilled chicken breast 5-Egg white scramble with spinach/onion/avocado 6-Protein Pudding
I have to be honest...this morning was not my best. I woke later than I wanted which put me behind on my "ME" time....that means my workout, meditation, etc...those very important things that start my day off right...did not happen in the way I wanted them to. Also, cycle day 2...NO FUN...I am sure the ladies can relate...anxiety and overall feeling "not good" increased times 100. I barely had time to down my morning cup. Things to do and time seemed huge, overwhelming, & not enough time to prepare for my day, and well myself...forget it...I was frustrated :/ This is NOT a Darla place...I am a positive person who grabs onto the philosophy of "DO NOT SWEAT THE SMALL STUFF" 99.9% of the time. I have been through much in my life's journey and having a hiccup in my routine was going to rob me of the GOOD stuff that I am all about? Really? My attitude to change was a choice I had to make....was I going to continue to be dragged down, be frustrated, & completely ridiculous...because when I think back about this morning...That is what it was. NO...I handled it this way...RE-ADJUSTMENT...I had 35 minutes to complete a workout instead of my hour. Today was my long distance cardio which I so love BUT ts not for me today....AND....that had to be OK. ARC trainer interval was my BEST and closest choice to not only burn more calories but at least complete some cardio. I could have just said to myself...FORGET IT...not doing what I was scheduled or planned, so what's the use...BUT THAT MY FRIENDS IS NOTHING BUT AN EXCUSE. It is important to do the best you can with what you have at the moment. So, my gears shifted and I DID complete my 35 minutes of interval cardio...and the reduction of time made me challenge myself harder to get the MOST bang for my MINUTES. YES...I panted like a dog running on the beach and sweat was dripping enough to burn my eyes. Towel Please! Man....I feel so much BETTER!!!!
LET'S TALK MY FOOD SO FAR TODAY
Coffee this morning before Cardio
Fruit Yogurt Whey Protein Shake Post Cardio
Now...I have been absolutely loving my Oatmeal Raisin Vanilla Whey Protein Balls. In between clients, a quick run into the kitchen to throw one together to have for Meal 2 along with my Spicy Sweet Potato Wedges. Another Darla share....I LOVE sweet Potatoes and have one everyday.
HOW I MADE THEM TODAY
My kick this week is to microwave a medium sweet potato, carefully cut into steak fry wedges, throw into a brown paper lunch bag that I have filled with my fav spices including a dash of cinnamon, place on a plate to enjoy. I modified the Protein balls even more today by eliminating the oats, and using just the flax meal since I was getting enough fibrous carbs in the potato. I used 1 scoop Vanilla Whey Protein Powder, 1 tbsp natural almond butter, 1 tsp cinnamon, handful of raisins, 1 tbsp flax meal, & just enough water to moisten to form into a large ball. Place all the ingredients in a bowl, mix until it all sticks together, roll into a ball....and ENJOY!Meal 2 DONE!!!!
Just the Fries Today I Modified These Today as Above
Another share of the day...I am a feature writer for Natural Muscle Magazine. Every month YOU will be first to enjoy the issue....check out page 38 for another Stay Healthy recipe and Darla Details;)
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.
I am attaching my LIVE video for preparing my Stay Healthy Tostada. I will be posting the written instructions soon...but in the mean time...join me in my kitchen, grab your food items, and let's cook an absolutely delicious healthy meal.....
I have created this blog as a way to communicate with you and assist you on your road to getting healthy and staying healthy. Please feel free to review my website http://www.fitness-4-you.com/ or http://www.stayhealthyfitness.com/ to learn more about me. I receive countless emails regarding nutrition, fitness, and everything related and providing an open forum to address your questions and concerns is my gift to you.
