I DON’T SWEAT THE SMALL STUFF

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

OH Puke…. and for the LOVE OF BULK

Motivation of The Day: If Your Attitude Says Can’t Then You ARE DEFEATED Before YOU Begin…Life Changes Begin with I WILL TRY & TRY AGAIN!

Just ME!

Lots to cover in such a short space. What do I mean by OH PUKE…funny…this morning I pushed myself on a strength ARC interval to the point of feeling the effects of anaerobic training….which can be…AM I GONNA PUKE OR NOT? Well….I DIDN’T….YEAH….but WHAT A THRILL RIDE. Interval training whether it be cardio or bodywork is my absolute favorite body push. Each time I utilize my ARC in this way, I try to beat my prior cal/hour burn….I got it into the 900s this morning….OH YEAH. This is when you want to cry…kidding…but not…it is really a bitter sweet 30 minutes of I am not going to let this thing beat me, and I WILL CONQUER & beat my last time. What helps me is having the proper music to motivate me through this type of workout. Today it was Classic Rock & watching my hubby perform his leg program at the same time. What a combo;) I should have placed a bucket under me to catch all the sweat…literally. YES…Girls SWEAT…it is not all about looking cute at this point. As you know all my images displayed are during or after workout, with the exception of the model shots I display…and even those are NOT photo-shopped. I want you to see the REAL me….nothing to hide or cover….and I think that is pretty cool…I hope that you agree. The remainder of my workout was just as challenging as I was already whipped by my interval training. I stretched a bit and continued on with modified back & legs, moving onto triceps and core. I like to have everything completed in an hour….then I enjoy a longer stretch at the end of my workout. If you think I spend hours in my gym working out….WRONG...I maintain myself with daily workouts of an hour in length and one recovery day per week. In my opinion, spending more than one hour is a waste of time, and honestly….things are not getting done efficiently quite frankly. OK… moving on…last night was bulk purchase night…loaded up on sweet potatoes, fruit, nuts, and whey protein. What do I mean by bulk….Check out the picture with my sweet potatoes..10lbs, moving on to oranges..8lbs, almonds…3lbs, walnuts…3lbs, and my favorite jar of almond butter…1.6lbs. Last night, I fired up the crock pots and slow cooked 3 cups steel cut oats with cinnamon sticks and flax meal and in the other…brown rice 3 cups spiced with salsa, cumin, onion, garlic, and I think every spicy thing I had in the cabinet. Those photos are included as well. As I am writing this Blog, I am crock cooking 8 chicken breasts covered with spices. The aroma in the house today will be the BOMB!!! Why do I do this….because I CAN, because it WORKS, because all my food is ready, because it keeps me accountable, because it saves money, reduces stress….and so many benefits that are fabulous…FOR THE LOVE OF BULK!


My Workout of the Day:


30 minute ARC Interval…OH PUKE;)

Negative Pulls..Slow Controlled, Protect Neck!

Bodywork focus back/legs/triceps/core 
Set 1: repeated 4x
Negative pull-ups 8-10 reps
High Step Ups 15 reps
Hamstring Curls 25lbs @ 15 reps
Set 2: repeated 3x
Modified smith triceps press 15lb on bar @ 15reps
Cable rope push-downs 10lb @ 15reps
BOSU oblique’s 20 reps each side

Nutrition of the Day: Can’t wait to dig into the oats & brown rice!


Coffee, one cup please


1-Pre workout shake (the light one)
2-Post Workout Shake (Powerhouse)
3-Steel Cut Oats with Whey Protein Added
4-B/S Chicken Breast & Spicy Brown Rice
5-Spinach Salad & Roasted Chicken Breast
6-Protein Pudding

My Bulk Sweet Potatoes...One a Day;)

Bulk Nuts...Bagged and Ready!

Spicy Brown Rice (right) & Steel Cut Oats (left)

STAY HEALTHY!!!!

I LOVE My ARC Trainer…Cardio….Bring It!!!

Motivation of The Day: Do You Want IT…Go Get IT!

Cardio Leans My Body Good

This morning I had plenty of energy from my carrot cake splurge last night….carbo-loaded and ready for some serious cardio. My favorite equipment to use…my CYBEX ARC Trainer….talk about kicking my own backside….YAHOO…BRING IT! My personal challenge was on and I enjoyed the thrill of keeping the cal/hr burn at 800+. I absolutely love the non impact features and utilizing my own power to push this thing. Did I tell you I sweat like no other….I LOVE IT…the more the better. I come from a track background so love the long distance rides on my ARC…with intervals of course. Interval training is the BOMB for aerobic/anaerobic workouts, and I get the most burn for my minutes….hundreds of calories…Now that is FABULOUS. This morning I went for a 50 minute ride and enjoyed every huffing and puffing moment of it. My cardio contributes to my lean physique….I get in cardio almost every day for different time intervals….one workout could be for 20 or 30 minutes & finishing with other bodywork within my 60 minutes to complete my routine, to an all cardio long distance and core day. I really miss out if I do not complete some sort of cardio training….it is my thrill ride…but also my meditation time. It is amazing how much clearing of mind clutter happens especially during my long distance ARC ride. When I am done, I feel absolutely like a positive bouncy ball…full of energy, and overall ready to go for the day. Speaking of...gotta run...Mighty Monday Clients;)



                                                                                     
Workout of the Day:

I LOVE MY ARC...Bring It Cardio...I DID!!!

 50 minute ARC trainer & Core…My Sweat was ON! 


The Quickie 2 Body Part Blast ~ Butt & Biceps;)


Repeated at least 5x…I lost count…just went until I was DONE!


Squat with 15lb @ 20 reps

Biceps Curls 10-15lbs @ 8 reps

                                         

Biceps Baby!



Squat Girl Squat;)

Nutrition of the Day:


Coffee - 1 cup please & not my real food;)


1-Post Cardio Shake
2-Post Body Work Shake
3-Left Over Blackened Chicken Salad


MEAL 3 TODAY!!!



4-Tuna mixed with spicy mustard Sprouted Bread

5-Fresh Green Beans with Grilled White Fish

6-Protein Pudding

My Leftovers from the restaurant….Blackened Chicken Salad with Avocado & Veggies…No dressing…it was so good I did not need any!!!! The BEST part, 2 for 1 meal….so the pocketbook feels OK with that;) 

MY SPLURGE LAST NIGHT....I MADE THIS AND IT WAS BOMB GOOD QUALITY

Happy B'Day Dad!!!!

STAY HEALTHY!!!!!

SPLURGE...It Better Be Quality!

Motivation of The Day: Stop Talking About It and Do IT

I LOVE MUSCLE...Print Ready Shot

Why did I choose this picture....it represents what a body can do with "clean eating" and regular workouts.  I do not take supplements, except for whey protein and my multi-vitamin packs.  A complete NATURAL girl is what I proudly am. Let me share that this represents years of consistent Stay Healthy living.  Achieving muscle mass does not happen over night and is a process of a work in progress and goal achievement.  I personally like the look of a well sculpted body and it represents art to me.  I especially love defined shoulders;) Let me also share that there is NO SUCH thing as a quick pill, powder, drink, or device that provides a "use today and gone or gained" tomorrow...I mean REALLY! That is another soap box that I can spend hours talking about.  What I do want to blog about today is how I SPLURGE...Yes...on occasion I DO SPLURGE.  Let me tell you what I think about it though.  It is not something I plan into my week and promise if I eat healthy all week, then I can have something that is not on my typical Stay Healthy choices...this feels wrong to me.  Putting something into my body that potentially is not good for me does not feel like a celebration, a gift, or a SPLURGE.  This is not to say that I do not have fabulous fun foods that are not on my menu, I just do not plan for it.  What I mean by fabulous is.....the FOOD SPLURGE BETTER BE QUALITY.  Today I am making a from scratch carrot cake for my father-in-laws birthday and that is what I mean by QUALITY.  I will not waste my taste buds on a packaged crap candy bar, cupcake, cookie....you get the picture.  I will lean toward a home made brownie or apple crisp ala mode....NOW WE ARE TALKING.  Splurges are few for me so the calories better be worth it.  Let me go a bit further into how I define a SPLURGE.  I see a splurge as a non-food gift for myself....like a massage, pedicure, or new outfit...or fabulous pair of shoes.  Now that is a splurge that will be around more than 20 minutes and that sounds pretty "Right On" to me;)  

Workout of The Day: Recovery & Active Rest...A nice hour walk in the park with hubby;)

Nutrition of The Day:
Coffee
1-Powered Up Steel Cut Oats

Power Protein Shake...I LOVE the Oranges right now

2-Protein Shake with fiber/fruit/yogurt/whey 
3-6 Egg Whites on Slice Organic Sprouted Bread
4-Blackened Chicken Salad (I will order this at the restaurant today)
5-Splurge: A piece of my home baked carrot cake
6-Protein Pudding

Stay Healthy!
Darla;)

Saturday Food Shopping...Whoop Whoop

Motivation of the Day: Capture the Moment of “ME” Time and Have Fun

I LOVE my Body Ball

Saturday morning….wonderful cup of coffee… actually I splurged and had 2 cups…YIKES…needless to say, I was ready for serious ARC trainer cardio after that pick me up. This will be one of those days where time will not be a factor and my day with no plans will be open for spontaneous fun, or catch up around the house. I actually LOVE days like this…and believe me they are few and far between, so I soak up every moment. What will I do today….well…things are running short in the refrigerator so off to the grocery will be one item on my agenda. Speaking of food that I need…I am often asked what kinds of things I buy and what I eat to maintain my physique. I LOVE to eat & do so every 2 ½ hours within proper portions of lean proteins, fiber, antioxidants, and healthy fats. What is a portion? A portion size is what I can fit in my hand….a palm size boneless/skinless chicken breast, a palm size of raw nuts, a palm size of grains….simple. Veggies are a no limit for me….I eat as much as I want throughout the day. I also LOVE natural almond butter & peanut butter so creating my protein balls using both healthy fats mixed with the whey proteins and adding things like flax meal, cinnamon, raisins, etc….has been great and a ready to go snack. As I am writing this & enjoying my post workout shake, I realized after scooping into the last of my chocolate whey…that I NEED MORE…so I will take care of that today as well. Let me share a grocery shopping tip with you…BEWARE of the CENTER AISLES…they contain all the CRAP food…think about it…the processed, sugar & fat-laden food items that are filled with empty calories and have food labels so long and with words that I do not even exist in the dictionary…lol…they probably do, but who has time to look all that up….I mean REALLY. If I do not know what is in a food product, it is surely not going in my face. This is IT: I stay to the outer perimeter of the store…the fresh produce, moving on to the lean meats, and dairy….I only make a mad dash to the center aisle for my albacore tuna, steel cut oats, 100% fiber cereal, and similar items. I maintain tunnel vision and do not entertain the crazy marketing “pretty packages” promising whole grain this & that, reduced sugar, heart healthy, and even the overused “organic” food term…the blah blah blah of unhealthy products at their finest…OK..Off that soap box. I hope that I am able to motivate people to READ THE FOOD LABELS. I recently wrote an article on a “Stay Healthy Nutrition Guide you Can Stick To For Life”, and will include that link for you. Off to do whatever I want today!

Stay Healthy Nutrition Guide That I Can Stick To For Life

My Workout of The Day:
45 Minute Cardio (Longer session on the weekend)

Body Stuff repeated each Set 4x:
Set 1
Neg pull ups (5 reps)
1 Leg Squat (balance squat 3x & kick up extended  leg after 3...that is one) 7reps/repeat other leg
Set 2
Cable Seated Low Rows 20 reps @ 35lbs  

Wide Leg Press...I KEEP Going for REPS

Close Leg Press...LOVE THESE

                

Modified Smith Leg Press 30-50 reps @ 50lbs on bar




Set 3
Biceps curls 10-15 reps @ 12lbs
Body Ball Abs 30-50 reps


My Nutrition of The Day:
2 cups of Coffee....ZING (not my meal or water intake)

1-Pre-workout shake (1 orange & 1/2 scoop whey)
2-Post-workout shake (1 orange, 1 scoop whey, prune juice, almonds, lt vanilla soy milk)
3-Sweet Potato & 6 Egg Whites blended with Mustard
4-Boneless/skinless chicken breast wrap with avocado
5-Spinach salad & Albacore tuna patti grilled with onions/garlic/spices
6-Protein Pudding

MY DINNER LAST NIGHT: GRILLED SALMON & CHICKEN WITH SPINACH SALAD...BOMB!!!

Grilled Sockeye Salmon, Chicken with Spinach Salad (xv-Olive oil/Balsamic)

Stay Healthy!


Darla ;)

I Love My BOSU Interval Workout

Motivation for Today: Using Lack of Time as an Excuse IS NOT AN OPTION

After My WOD...almost 47...Whoop Whoop

Wow...did I just give that motivation today....Yes I did.  I have so much to write about and today I am full of energy, ideas, and goals that I want to achieve.  I multi-tasked this morning and put together a video during my workout which I am sharing on this Blog.  This morning started out fabulous having extra time with my hubby...we enjoy working out together as much as possible, but just like everybody else, schedules do not always permit.  One thing about me is that I make time for "ME"...bluntly...I am not a hypocrite and believe I MUST walk the talk of what I teach.  That is why I am showing through my Blog what I do to maintain ME.  I get such a rush from how being healthy makes me feel.  I was just thinking that in a few weeks I will be 47...the number blows my mind, but I think it does due to how fast the time has gone.  Truly, I feel 20 something except when my neck flares up...then I may feel a bit older.  I call myself the bionic woman with the hardware that has put me back together...lol.  OK...last night I went crazy putting together different flavored protein balls....I intended to create my usual...but then my creative juices started flowing and I can always use a quick pick me up snack throughout the day.  I have posted the picture below.  The flavors: Oatmeal Raisin Vanilla Whey, Chocolate Covered Raisin Whey, Maple Cinnamon Whey, & Chocolate Whey Walnut Brownie.  I rolled some in a cinnamon flax meal coating.  I am really having fun with this product.  Speaking of time flying, I need to run get ready for my afternoon clients;)

My Workout of The Day:

 

  

My Nutrition of The Day:
Coffee - 1 cup (not my meal or fluid intake)
1-Pre-workout shake
2-Post-workout shake (the heavy one)


Stay Healthy Fitness Protein Ball Variety Pack

 3-Sweet potato fries (can't help myself) with 1/2 can albacore tuna
4-2 Stay healthy protein balls & fruit
5-Spinach Salad with apple/nuts/cranberries & shredded b/s chicken topped with salsa
6-Stay Healthy Protein Pudding

Stay Healthy!

Darla;)

For The LOVE of FIBER and PROTEIN....

Motivation of the Day:  Wherever You Are….Move To Get There

My Personality....Fun!!!

I am a say it like it is person and trainer, in a good way of course. Loving fiber is so important with my daily intake of lean proteins. Going straight to it….if I don’t eat fiber daily & consume only protein…things just are not going to come out the way it should…YIKES. TMI, but really, it is the truth and I do go there with myself, clients & anyone else who wants to talk about the subject. It is just not right not to enjoy the tastes and textures of fiber….so, I partake daily. Did I tell you that I LOVE prune juice…with pulp, not from concentrate...YEP YEP YEP…and I even use some in my protein shakes every day. My body loves me for it….and I love the way eating all the fabulous nutrients makes me feel. My muscles are happy, my colon is happy, and every part of my physique is enjoying being well -fed with the premium stuff placed in my tank. Fiber that I have on hand everyday: oats, fruits, nuts, veggies, beans, & grains. I cook all my food from the raw stage, stay away from processed food stuff & limit my canned items to low sodium beans that I happily rinse through a colander to remove all salt. Lean proteins I have on hand everyday: b/s chicken breast, solid white albacore tuna (I do buy this canned), variety fresh fish, whey protein powder, yogurt, and lots of eggs! I do eat a balance of lean proteins & fiber for each meal and I drink water like a fish. Is there such a word as fiberlicious….it sure sounds good to me;)



My Nutrition for Today:


TIP: I may have the same things during the week as they are pre-prepared and ready to go


1 Cup of Coffee (do not count this as a meal) 
1-Breakfast Protein Shake
2-Post Workout Shake (Power Up)
3-Sweet Potato Fries (A Craze right now) & 2 Stay Healthy Protein Balls
4-Albacore tuna mixed with spicy mustard on 1 slice sprouted organic bread
5-6 egg-white scramble with garlic & fresh baby spinach
6-Protein Pudding


My Workout for Today: still not feeling like quite the powerhouse, a bit tired, so I completed what my body dictated & what I had time to complete in between my client schedule….I FEEL ACCOMPLISHED!


20 Minute ARC Trainer Interval


Repeated each set 4x


Set 1
Modified Burpees 15 reps
Modified Smith French Press 10lbs on bar @ 15-20 reps


Set 2
Lateral Lunge to opposite knee tuck 15 reps each leg
Modified Triceps Kick Backs 12lbs @ 15 reps

Stay Healthy Chocolate Whey Pudding

As Requested, the Protein Pudding Recipe:

Chocolate Whey Peanut Butter Banana Pudding for Dessert!!!! Make in 2 MINUTES! 1/2 very ripe small banana-smash until smooth, add 2 tblsp peanut butter & keep mixing, add the protein powder..keep stirring. Add a splash of light choc soy milk, n/f or l/f milk to pudding consistency. Eat immediately or put in the refrigerator for a cool dessert for that before bed muscle recovery time


I do this option as well:


Option: omit banana, add 1 tbsp s/f f/f chocolate instant pudding mix, reduce peanut butter to 1 tbsp, increase the soy milk to ½ cup, follow the stir directions as listed, and put in the refrigerator for at least an hour before consuming


Stay Healthy!

Darla ;)

Strength, Determination & My Love for Sweet Potatoes

Motivation Today ~  Never Give Up

Why do I post this particular picture….to me it represents achievement, strength & determination to overcome the obstacles of 2008/2009. It was a celebration shoot I did with my fabulous photographer Gene X of Orange photography. I was celebrating many things…turning 45 is one, but I was also in a happier place in my life overall. Struggling physically in 2008 into 2009 was so HUGE for me, and re-creating myself was a journey of pain, physical weakness, loss…BUT to come full circle as I NEVER gave up each day…through my tears…I pushed…I ICED…I pushed…I ICED…this cycle seemed to take forever until finally the physical therapy starting bearing fruit of repair. It was also during this time that I really embraced the positive power of EVERYTHING positive…if that makes sense. I have always been a positive person, but this seemed to magnify it 100x more. Triumphant is a great word! I know that I touched on this subject before but today I felt moved to write more.


Next topic….Nutrition….I am so glad that you want to hear more about that. As I shared before, my nutrition is just as important as the physical exercise I do to keep me in the BEST shape I can be. I enjoy what I prepare because it DOES NOT taste like cardboard, or bland, or like any other eating healthy rumor that is out there. Right now I am on a sweet potato kick and having one everyday with my protein source at a meal…..I think I will turn orange soon…have to laugh at myself. I LOVE to pre-cook in the microwave, cut into wedges, and shake in my bag of spices for SPICY STAY HEALTHY GOODNESS. Check out the picture….this is my meal 3. I also created a new protein ball using chocolate whey instead of the vanilla for the Oatmeal Raisin Vanilla Whey Protein Balls that I shared with you in my prior blog. I will call this one Stay Healthy Chocolate Covered Raisin Protein Ball…and it is really good. As far as meal planning goes….it is a must to have it READY….so out goes the crock pot where I prepare at least 8 chicken breasts to be used for different meals throughout my week. Let me just share that hubby and I took a day trip yesterday, & packed our cooler with prepared egg whites mixed with mustard, tossed in a few slices or sprouted grain bread, protein balls, oranges, and raw walnuts/almonds….and PLENTY of water. I do not know if this seems strange to you to be prepared like this, but it is truly easy once you get the hang of it. The BEST part also, we save LOTS OF $$$$$.....Taking care of my body with Stay Healthy Food & Saving $$$$ is a Win Win in my book…..I think someday that will be in order…a Book that is ;)


My Nutrition for Today:


1 cup coffee
1-Pre workout shake
2-Post workout shake

My Meal 3 - Spicy Sweet Potatoes & Protein Balls

3-Sweet potato & 2 Stay Healthy Chocolate Covered Raisin Protein Balls
4-B/S Chicken Breast topped with salsa & fruit
5-B/S Chicken Breast with Steamed Broccoli & Brussel Sprouts
6-Protein Pudding (I am HOOKED on this before bed…..YUM)


My Workout of the Day:


30 Interval Training on the ARC

I kept moving and repeated 4 times
Leg Extensions – 25lbs @ 25 reps
Low Rows – 30lbs @ 25 reps
Hamstring Curls – 25lbs @ 25 reps
BOSU abs – 25 reps


Stay Healthy!


Darla :)

An Appointment with Myself

Motivation of the Day: Take Time to Take Care of Yourself ~One Chance, One Life, One You

My Appointment with Myself ;)

I think about how this has been such an important tool for me and a big reason for the success of living a Stay Healthy life. Barring an emergency, I do not give up my appointment with myself…the things “TO DO” will be there when I am done…and sometimes a few things are done when my fabulous husband gets to it before I do. I like to work from a PLAN; otherwise distractions can pull me away from my goals for the day. I do know that after my workouts, I handle the day with less stress & always positive feelings…got to love those endorphins released during a good sweat. There will always be something to do & in fact most are things done over & over….like laundry, cleaning, bills (not one of my favs), but there is ONLY ONE chance each day to do something to take care of me. No rewind of time for this body….so…I PLAN to do my BEST everyday to take care of this body. To nourish myself often with Stay Healthy foods, and exercise daily….and the stretching…I love to take time to relax, breathe and take in the moment of what I have accomplished. I was able to get my workout in before seeing my clients, and they did benefit from my Frisky Friday self;)








My Work out Of the Day: Back, Legs, Core….I have to share that this was intense & 100 reps burns baby burns…….read on

Low Rows, a big part of my PT..slow & controlled

I repeat each superset 4 times….Whew!!!    


Set 1
Low Rows 25 reps
Abs 25 reps


Set 2
Negative Pull ups 5 reps (very slow & controlled)
1 Leg Squats 25 reps


Set 3
Lateral Leg Lunge with Knee Tuck 25 reps
Body Ball Back Extensions 25 reps



Nutrition of the Day:

Morning cup of coffee, splash of fat free non dairy French vanilla creamer
1-Power Protein Shake…fruit/nuts/yogurt/fiber cereal/whey protein
2-Slice of Organic Wheat Sprouted Bread topped with Grilled Chicken
3-Light Protein Shake…fruit/nuts/100% cran juice/whey protein
4-Grilled Chicken with Green Veggies & Salad
5-Protein Pudding dessert



Grilled Chicken with Veggies & Spinach salad



The Stay Healthy Protein Pudding
















Stay Healthy!


Darla;)

NOT FEELING IT TODAY.....BUT DOING IT ANYWAY ~

Motivation Saying For Today: Not Feeling It Today…Do It Anyway



6am came too early this morning….It was hard push this morning….cramps and all the things that go along with being a woman…so it was nice to have hubby working out with me in the gym...Motivation! It was a feeling like a not wanting to do it day but I did it anyway. Splashed my face with water & downed a cup of coffee which also helped with the cramps….thank goodness. Out in the gym I go…man it was cold too…hubby was already doing his thing and the music was a “right on” beat to get my backside moving. Seeing Don doing his thing motivated me to get going as well….It was On!!! Also, thanks Babe for taking the pics this morning….I usually set up the tri-pod and take self images for you on the blog. I can’t wait to get my new HD video cam to start shooting videos for you. A bit more Darla facts: I am a less is more girl and when I workout…it is always a NO makeup moment…I love the feel of sweat on my face….I call that my FREE fitness facial…lol. I use that line on my clients too and get a laugh….Love the “Fitness Glow”. In fact, I rarely put on makeup unless I am going somewhere special, photo shoot, or something that calls for a little dress me up;)


My Workout Of The Day

30 minutes ARC interval setting (Sweating Like a PIGGIE…OH YEAH!)


Bodywork: Leg Core Focus Interval


I completed 4 sets of each exercise listed in approx 25 minutes


Leg Extensions 25lbs @ 25 reps


Lying Hamstring Curls 25lbs @ 25 reps


BOSU Ab Crunches @ 30 reps


Interval: Wide lateral lunge knee tuck fast paced @ 15 reps per side


WOW…still sweating BIG TIME!!!

 LEG EXTENSION START & FINISH

 HAMSTRING CURL START/FINISH

 My BOSU & CRUNCHES


Time to Stretch for 5-10 minutes


POST WORKOUT SHAKE TIME…..YEAH YUM & I had one of the Vanilla Oatmeal Raisin Whey Protein Balls that I shared yesterday…So Good!

 


Have a Stay Healthy Day!

Darla ~