MOTIVATION MOJO

Have you found “Motivation Mojo” when it comes to improving your health?  It is truly up to us to find out what turns our switch on or off when it comes to fitness so that through this journey, we understand what we want and what we do not want.  Let me ask what motivates you in the image below:  left image, center image,right image, neither images, and why?

Stats: female, age 49 (almost 50), 2 vaginal births, 2 major surgeries (colon/double level cervical fusion), diagnosed early onset torticollis, wife, mother, grandmother

I am not going to wow you with a huge before and after weight loss story, or a long list of Ms. Bikini titles, but will share that my journey to health involves one of great physical and emotional adversity, and that taking care of my health, fitness, and being a woman of faith has been a huge factor in the woman you see in the above images. 

Some may not be motivated by visual images and respond more to the written word of motivation such as “YOU CAN DO IT”, “FIND YOUR STRONG”, or “BE YOUR BEST HEALTHY YOU”.  Regardless of what suits your motivational fancy when it comes to getting yourself going, the important thing is to “get yourself going.”   I will not tell you it will be easy, because there are days when it will be straight up hard.  Do not think that I do no struggle with the tough days of keeping it healthy…I do.  I want to relate to you on a very personal level, but at the same time really stress the importance of living the healthiest life that you can because we only have one with no playbacks. 

There has been so much controversy over the image of “health” which is why I opened with an interactive exercise of wanting to know your “mental game” when it comes to visual motivation.  I did not add the famous “what’s your excuse” tag, although I am a “no excuses” trainer and coach.  I do not accept that anyone is too busy to take care of their health, and that includes me.  I am one busy gal and if I have 20 minutes to fit something in, then I do that.  Exercise does not have to be some long, drawn out program lasting over one hour, and in fact studies have shown that the greatest benefit of exercise is achieved within the first 30 minutes and  further, 45 minutes of focused fitness is sufficient to maintain a healthy body.  Well, that sounds fabulous to me, and this year my goal is to keep my exercise sessions limited to 45 minutes and no more than 5 times per week. 

This year, I would like all of you to find your own “Motivation Mojo”.  Get out a piece of paper, and write down your active passions…fun things you like to do.  It is time to get off the couch, dance your pants off inside, hike outside, play games with the kiddos and dogs…what is it that makes YOU happy and will ensure that you keep coming back for more.  No more “exercise is a burden” stuff.  Let’s turn that around and create a plan that gets you on the road to healthy and maintains that journey for a lifetime.  Share your “Mojo” in the comment section and I look forward to reading and responding to all of your shares. 

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.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding!

                                                                            

Stay Healthy!



Darla

Pain Relief For Arthritis Of The Foot

There are 4 different types of arthritis that affect the feet. They are:

• Osteoarthritis.
• Rheumatoid arthritis.
• Traumatic arthritis.
• Gout.

The 4 Types of Arthritis Explained

Osteoarthritis is brought about through wear and tear of the joints, and tends to manifest itself in 40 to 50-year-olds. It can be experienced earlier in life, although instances are quite rare. This often occurs following a traumatic injury.

Rheumatoid arthritis is what is known as systemic arthritis. This is because it manifests itself in several joints in both the hands, feet, arms and legs. Where arthritis only affects one or 2 joints, then the likelihood is that it is not rheumatoid arthritis.

Traumatic arthritis is so called many because it occurs after a serious injury has taken place; for example, a broken bone. This type of arthritis is similar in nature, and is responsive to the same treatments as for osteoarthritis.

Gout is not like arthritis in the traditional sense in that it is wear and tear of the joints. It is often brought about through poor diet. You will know you have it if you wake up with severe, acute pain in the joint of your big toe. It is extremely painful but it can be cured through diet.
It is possible to reduce the pain of arthritis at home. Whilst this is not a permanent solution (the pain will often return once the treatment stops) it can offer temporary relief. There are 3 stages involved.

Stage one - Reducing Any Inflammation
There are several treatments can be used to reduce arthritic inflammation. They are:

• The use of ice. This treatment (which can be administered at home), involves the application of ice to the joint or joints in question. You should apply an ice pack to the affected areas, for between 15 and 20 minutes, twice each day.

• Non steroid anti-inflammatory drugs. These are usually referred to as NSAIDs, a typical example being ibuprofen. Whilst these are available over-the-counter. You should consult your doctor in the first place before taking.

• Injecting a steroid solution. If the pain does not recede, then you should consult your doctor and ask all about having a steroid injection, such as Cortazone.

• Orthotics - you can buy a rigid pair of Orthotics over the counter at most pharmacies. These can help to alleviate the stress that you put your foot under and helped to reduce the pain.

Addressing the Cause of your Arthritis
The solutions listed above are by nature temporary. However, they can become permanent if you successfully address the cause of your arthritis. Here are 3 courses of action that you can consider taking to address the cause.

Weight Loss - arthritis can be brought about through obesity. By reducing your weight, you will be reducing the amount of stress that you subject your joints to.

Made to Measure Orthotics - off-the-shelf Orthotics may not address the problem, unless they are a perfect fit. You may need to consider having them custom-made, although these will obviously cost more.

Stretching exercises - stretching exercises can be very useful in helping to work the plantar fascia on the sole of your foot, your calves, your hamstrings, and your Achilles tendon.

Jody is a health care professional and currently works for The Arthritic Association. A charity setup how help provide natural, drug free pain relief for sufferers of arthritis.

BIG SHOULDERS

Well…not as big as they used to be physically but my mental and emotional shoulders are definitely making up for that loss…lol.  What the heck does this have to do with fitness, my life, my health…I say everything!

When you are in a position of internet personality, helping people from around the world, bravely putting yourself out there for all to see through images, videos, and opinions…well…the mental shoulders get well developed.   As you know, I am a say it like it is person, trainer, consultant, coach, expert and any other name that gets tagged onto “Darla” the fitness gal.  In this position, I MUST remain POSITIVE  and let things roll off my back like a duck sometimes.  The majority of the time, I am taken with appreciation, and thankfulness from so many for providing the hope they thought was never possible…touching to me as my purpose to help has been accomplished.

The other side of the coin can be exactly the opposite and filled with statements from people who do not take the time to know ME and jump into an attitude of sharing only judgments and negative comments.  I can read through that into an unhappy soul who really wants to be healthy and the BEST, but not at a place in their life and unwilling to make that happen, and it is always easiest to lash out at someone than take responsibility for self.   Really…I would like to reach out and give all those people a hug…NO…I really do…because they just need to have the encouragement and love to realize their fabulous potential. 

 

I do not need to go into statement details but anyone who sits in my position as a fitness expert who has put themselves out there understands the lashings that can come in reference to a fit body, workouts,  personal life, sharing success stories, making opinions and comments, and even recipes for crying out loud.  I was taught never to judge a book by its cover and this is so important in life, but especially in what I do for a living as I see people of all shapes and sizes…and they are ALL FABULOUS!!!  Could you imagine if I was a judgmental person…well…NO WAY…I could not do my job if I was running people into the ground for being too heavy, too skinny, low self esteem, body image issues, hairstyle, clothes, and the list can go on and on…how in the world would I MOTIVATE or help anyone with that mindset…I mean what in the heck is up with a judgmental mentality anyway.  Who am I to judge…am I God…NO…I am Darla, the person who just so happens to come to YOU daily through different internet mediums to In Your Face MOTIVATE YOU. 

I LOVE my Big Shoulders because they provide me with emotional strength and the ability to “not sweat the small stuff” in this life.  They give me a very caring spirit and the understanding that negative statements usually come from people who are truly hurting, bitter from personal issues or life events not dealt with yet, and who really want and need help, but just do not know how to be vulnerable enough to let those feelings out in a healthy way to start the healing process.  In my position of trainer, consultant and coach, I wear many hats, and during the times of hearing or receiving negative comments, I throw on the “coaching/therapist hat” and become the BEST listener in this moment, keying in on any details that I may be able to offer help, dig deep into who that person is, provide insight and  validation, but at the same time, provide the guidance that says…HEY…TODAY is a new day and time to toss the old crap to the curb and begin a new healthy lifestyle…you get the picture. 

 The beautiful part about my life is that I choose to be POSITIVE in ALL circumstances,  personally surround myself with people who will nourish my soul in a positive way, and lean on one of my favorite quotes that states “Life is 10% What Happens to You and 90% How You Respond to It.”   Does that mean that I avoid all negative people, situations, and comments in my work…of course not…this is not realistic in my position...I am surrounded by people on a daily basis physically and online who are going through things that they are healing from or do not even realize they need help with, and all that is needed are some Big Shoulders to take on the task of helping and healing.  Am I ever offended by such comments and sucked down to a point of OH MY…WHY DO I CONTINUE TO PUT MYSELF OUT THERE….well…the answer is a Big Hell No.  If anything, I feel challenged to help even more…I always have HOPE, always PERSEVERE, and do not believe in failure…in fact, in my opinion, failure is GOOD and a stepping stone to dusting off and becoming a better person.  In this journey called life, I will continue to develop my Big Shoulders, continue to MOTIVATE…some may like me and some may not…that is OK and out of my control…but I will push forward with the cause of helping people adapt healthy lives…and for my Big Shoulders…ABSOLUTELY LOVE THEM!  Stay Healthy~

IN YOUR FACE MOTIVATIONS 

For a Limited Time Only, enjoy my Stay Healthy Nutrition Guide as a Free Gift to YOU with a $10 donation to support Stay Healthy Fitness, YOU, your health and happiness. Thank you all for the many MOTIVATIONAL comments, notes of appreciation, and emails sent to me through all my online mediums.  I read and respond to each and every one and hearing that I have helped YOU is YOUR gift to me.  Many Blessings to YOU and Stay Healthy!

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.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding! 

Have a Fabulous Week!

Stay Healthy!

Darla;)

I Have Discovered the Fountain of Youth

Happy to Be Almost 50!!!!!!

  I will be 48 this month and I will let you know that I have indeed discovered the Fountain of Youth…YEP!!!  For some time now, I have been enjoying the benefits of this mighty fountain and I must say that it has helped maintain my now 48 year young self.  Am I sitting around drinking secret shakes, popping youth pills, or strapping some contraption that shakes the literal crap out of me to keep me young…OH hell to the big NO WAY…I mean are you kidding me?  In fact, I cringe every time I see ads that promise this type of thing…and the gimmicks that are   invented…OH MY! 

I am also NOT going to be one of those people who hide my age because of hearing this…”OH…you look so good…FOR YOUR AGE”…I just smile as I sometimes whip out my ID when I purchase a bottle of red wine for a special occasion.  I look at life this way…it is an absolute honor to live each day, to celebrate every moment…and I have earned every smile line that adorns this face…so I will proudly announce that I am almost 50!!!!!!  Whoo hoo…YEP…there, I said it.  Now, getting back to my fountain of youth…I would have to say that it starts with my attitude about life.  I am indeed a kid at heart, do not sweat the small stuff, Give my worries to God, and laugh as much as I can…my hubby makes sure of that…he is quite the jokester.

My Fun Healthy Self

Ready for the next ingredients to my Fountain of Youth…a LIFESTYLE of health that consists of regular exercise, eating healthy foods, lots of water, rest and fun.  YES…it is that simple.  The fact is that the Fountain of Youth does not exist, but taking care of ME through a healthy lifestyle is definitely a close second, and I am good with that. There is nothing in a bottle or on a surgery table that will provide the youthfulness that living healthy does. Each day we get older…that is a fact and there is no alternative…in spite of all the gimmicks and surgeries…right?  What I choose to do is live each day taking the BEST care of me physically, emotionally and spiritually…and that is what keeps me young.  I will probably be dancing my literal pants off when I am 80 and still jumping in a few water puddles…lol.  You see, It is all in how I think about life, and just because I am almost 50 does not mean I am going to put my backside on the couch, dress in frumpy clothes, and think life is half over….NO WAY!  Each day, life is just beginning in my book, with all kinds of possibilities and undiscovered adventures.  I want this body to be in the best shape for whatever adventure comes my way and that will take dipping into my Fountain of Youth every day.

FREEway to My Fountain of Youth

Were you expecting something else from me?  An ooh-la–la magic Darla potion that I will start marketing and available on shelves tomorrow…well, maybe in a way…because my magic is no secret and the best part…FREE.  YES…my Fountain of Youth comes in the form of moving my body…FREE, sleeping…FREE, and of course, I buy my food so that is some cost to the fountain…but remember  I look for the deals…so I will say DISCOUNTED.  Now that I think further about it, I will share that the Fountain of Youth does come at the cost of my SWEAT…but that is still FREE…meaning my sweat.  I should also say that it comes at the cost of physical work, the cost of commitment, the cost of dedication, the cost of planning, and the cost of cooking…but the cost is still FREE…do you get what I am trying to say.  Taking care of ME and gifting myself this Fountain of Youth is a choice I make freely and happily…because I am almost 50 feeling 20 something on most days….and that my friends is PRICELESS!  

Proud of YOU Eli

I dedicate this blog to my fabulous son Eli as he graduates this month with his Bachelor’s degree in Psychology with a concentration in community mental health, Minor in Bible and Theology, and Addiction studies certification. This Mom is very proud!!!  I Love You Son

Happy Mother's Day Mama!!!

Happy Mother’s Day to My Mom…thanks for blessing me with your example of the importance of cooking/baking and gifting me with the passion that I now have to create the recipes that I so enjoy to share with family, friends, and online. 

I Love you Mom…My Friend

Motivation of the Day:  The Fountain of Youth Exists Freely Within Each of Us

Just Added to the In My Kitchen Stay Healthy Recipes: Stay Healthy Carrot Cake

Stay Healthy Carrot Cake

My Workout of the Day:

ARC Trainer: Strength level 6 for 20 minutes (Interval)

30 minutes HIIT Training

My Nutrition of the Day:

Coffee (2 cups…oops)

1.      Stay Healthy Date Oatmeal Cookies (2)

2.      Post Workout Shake (The Works)

3.      Corn tortilla filled with no salt black beans, shredded cabbage, and N/F Greek Yogurt

4.      Grilled Salmon & Peppers

5.      Stay Healthy Sweet Potato Brownie

IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE A COMMENT, AND IF INSPIRED TO SUPPORT STAY HEALTHY FITNESS WITH A SHAKE DONATION…I THANK YOU IN ADVANCE!

STAY HEALTHY!

Darla;) 

MOTIVATION

I am MOTIVATED

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

Stay Healthy Oatmeal Date Cookies...YUM!

My Nutrition of the Day:

Coffee, one cup with splash f/f vanilla creamer & Stay Healthy Harvest Muffin

Juice/Shake Combo

Juice/Shake Combo with Egg Whites

Lean Turkey Spaghetti Sauce with veggies served over Quinoa

2 Stay Healthy Oatmeal Date cookies

Click Here to Check out My Pinterest Account and GET MOTIVATED!

Motivation of the Day: I Will Do This for Me

Newly Added to the In My Kitchen Page on the Blog

 Stay Healthy Caramelized Onion Bella Pizza Recipe

IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE A COMMENT, AND IF INSPIRED TO SUPPORT STAY HEALTHY FITNESS WITH A SHAKE DONATION…I THANK YOU IN ADVANCE!

STAY HEALTHY!

Confessions of a Cherry Picker

Do You Like My Blog…Help Me Spread the Stay Healthy Life with a Protein Shake

My Bulk Sweet Potatoes 61 cents/lb

I admit it…I am absolutely a huge cherry picker, and I wanted to get this out to you quickly while the picking is still good…LOL.  I will share exactly what I am talking about…the confessions of a cherry picker…that is ME.  I have always been a money saver, combing the circulars for deals and clipping coupons.  This, my friends is a “cherry picker”…searching the circulars for deals and picking them off. This has also become a fun game for me and I challenge myself each time to save more and more with each shopping adventure.  The key is to stick to the deals and not get sucked into the full price items that are NOT Stay Healthy food items on my list.  I plan my strategy as you will see in the fun video included with this Blog. I also plot my driving route to transition well from store to home…this also saves me on gas money…OH MY…that is another soap box issue…the price of gas right now is absolutely ridiculous.  We all have to do what it takes to save here and there, so I will take the time to put the deals in order according to route.  I also frequent the same stores and know my local groceries pretty well, so that I can get what I need and get out…another time saver.  I am not one to stay in a store for hours…I mean really…NO NO NO…this is temptation to get sucked into things not on my list…I do not care if it is the deal of the century…it is still spending money I would not spend otherwise.  I stick to the circular deals, stick to my list, buy healthy food items, use coupons on items that I buy…and that is how this cherry picker does it.  I also buy in bulk which is another huge savings....I am not one who likes to run back and forth daily to the grocery….I mean really…and why???  The only items I will return to the store for are the produce items like fruits, veggies, and salads…but that may be a once a week quick pick and again using the circulars for deals.  I will share that I shop at Costco for bulk items and you better believe I know if it is a deal or not.  

I am a Cherry Picker

 My cherry picking route looked like this…Costco, Sprouts, Winco and Nugget stores.  I try not to go over 3 stores per pick, but there was such a good deal at the Nugget on the whole free range chickens and Gala apples, it was a MUST stop.   Being a cherry picker enables me to save lots of money, eat healthy, and maintain my physique with fabulous Stay Healthy food.  I also have everything I need on hand in my refrigerator and pantry for every meal throughout the day…being a cherry picker means I have no excuses NOT to eat healthy.  So, it is also a motivator and accountability tool for me.  You may think I am over the top on this one, but it really takes minutes to look through the deals to save money…and believe me….it is worth every penny.  That is what I am all about…being real on how I do things to eat healthy and labeling myself a “cherry picker”…well…there you have it.  Stay Healthy!

Motivation of the Day:  If You Change Nothing, Nothing Will Change

Neg Pull-Ups...Down Slow & Controlled

My Work out of the Day:

30 Minute ARC trainer

Body Stuff repeated 4x

Neg pull-ups 7-10 reps

Hamstring Curls 25lbs 25 reps

Leg Extensions 25lbs 25 reps

Pull downs, 30lbs 25 reps

Low rows, 30lbs 25 reps

BOSU abs, 25 reps

Nutrition of the Day:

Coffee, one cup with f/f French vanilla creamer

1-Thin bun with PB2 (2tblsp mixed with water)

2-Post Workout Shake

3-Lentils and Grilled Chicken

4-Cauliflower Chicken

5-Spinach Salad with Grilled Salmon

Protein ball before bed

Thanks for Supporting the Stay Healthy Life

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STAY HEALTHY!