CONSTANT STATE OF CHANGE

Change can be necessary, change can be a challenge, change is inevitable, and what do we do with all this change?  Whether the change is to adapt a healthier lifestyle through nutrition and exercise, modifying exercises to accommodate injury, or going through the changes that naturally occur to the body as we age, it is a fact, that change is a big part of this journey of life.  None of us are exempt from a constant state of change in this life in one form or another.  Our bodies change at every level each day without our knowledge that it is even happening for the most part.

Personally, I have undergone a lot of change in this life and have to say that I embrace the positive that has come through incorporating a healthy lifestyle.  The tough physical changes that challenged me were the rehabilitation from injury and the will to persevere and not give up, and finally accept through it all that I am forever changed and require modification of exercise to fit the body that is under the skin I wear.  The inevitable change that seems difficult for me in the present is the changes that occur with the aging process.  No amount of exercise is going to stop hormonal shifts and the overall body requirements that scream loud and clear…CHANGE. Acceptance and embracing of the inevitable change I have discovered is also going to be a challenge.   

We are all aging each day, our bodies changing through the process and when I was younger I did not think too much about it, but as I stare 50 in the face, I find my mind consumed by the “different” feelings of heading into menopause.  Both men and women face the inevitable changes that occur with the aging process, whether prostate issues for men or night sweats and lowered libido for women, it is a situation that can SUCK.  I am straight up open about everything health related and I feel issues, even those topics that may fall into the “taboo” not to be discussed in public are fair game.  In fact they need to be addressed and shared because so many people are searching for answers or at least support that they are not alone in their experience.  If Dr. Oz can openly share the perfect “poo” shape, vaginal dryness, and orgasms, then for crying out loud, I am surely going to talk about it. 

All change can feel difficult, or extremely fantastic depending on the situation.  Adapting a healthy lifestyle through eating “real” nutrient dense foods and regular exercise will bring about a body that feels better, functions better, and that change can be embraced and celebrated almost immediately.  Although the process can feel like a challenge, eventually the change will provide an overall healthy state of mind and wellbeing.  The challenge change that occurs with injury or illness is harder to accept and embrace, at least in the beginning.  I found that it takes hard work, lots of patience, faith and a will to WANT the best of me in all areas of health, no matter what that looks like.  Moving into the inevitable change of aging is also an area that I now realize will require my patience, and continued research into natural ways of transitioning into another “new me” so to speak.  Changes are a part of aging and transition into another part of our life, not that we need to feel great about them, but important to realize and accept them, and I am now on this journey.  I am not going to sit here and celebrate hot flashes, night sweats, and changes in libido…are you kidding me, this is where I long for the young Darla because outwardly, my brain says what the heck is going on, and this should not be going on.  This is where I reach for new goals of discovery of the woman I am now, and embrace that woman with full understanding, grace, love and adventure of this new chapter. Am I there yet…not quite…but I am working on it.  

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Stay Healthy!

Darla

                                                                            

Trial and Error

Celebrating 49 and Feeling FABULOUS

I believe in trial and error and especially when it comes to what works best for my body and my life.  I will be celebrating the last year of my forties this weekend and I am thinking a lot about my life, and reflecting on many things that have got me to this point, how I feel about myself, and realizing that trial and error has served me well personally, physically, and nutritionally. 

In my journey of almost fifty years, I have experienced definite trial and error when it has come to relationships and defining what I do not want and what I do want, with healthy being at the forefront of all that.  It has been quite a process and as I look back, all the trudging through the unhealthy to open fabulous doors to healthy has been a blessed learning journey to create who I am right now, and whom I have chosen to share my life and I include my hubby, family, and friends through this healthy pondering.   Life is just too short not to take care of ME and it is too short not to be with people who are positive, supportive, real, and who nourish my soul in great ways.  Of course when I was going through the trial and error process, there were days that really sucked, and I allowed myself to feel all the pain of that moment, but all the time never saying “Why Me” but asking God to please “Show me how to be a better person through this, help me believe in your better plan for me, or what the heck are you teaching me now”…it was this kind of faith and belief going through the trials that provided the hope in the positive lesson that kept me going and keeps me going still.  

Moving on to trial and error with my fitness and workouts…now this has really

been quite the ordeal.  As many of you know if you have read my bio, I have suffered a cervical injury, live with diagnosed torticollis, and have undergone two major surgeries, in addition to giving birth to two children.   When injury face plants you to the ground and takes away your quality of life and job, a sense of hopelessness and stripping of who you are can take place…well…that was me a few years ago.  Talk about feeling scared and humbled, well I was that and more, and depended on strength greater than my own to get me through.  I utilized my skills and knowledge of the human body to begin rehabbing myself and although a slow process, I began to create through trial and error, a new modified ME.  I look back on that time and know that I do not ever want to re-visit that part of my life again, and do whatever I can to greatly reduce and hopefully eliminate that.  I am no longer the extreme athlete of the past, but I am happy to be ME, the athlete of today. 

My workouts are all about trial and error.  There are days I may push the envelope too much, and my body screams back later that night or the next day to not repeat that.  That calls for a check mark of that exercise off the list, and return to what my body likes best.  For example, I can no longer do pushups and boy do I miss those, but I can still chest press and fly like no other.  The beautiful part about fitness and exercise is that ALL things can be modified to fit the person.  I love to teach this to my clients and really have a passion for those with injury because I can say “I know how you feel” and truly mean that.  Also, it is about QUALITY moves regardless of the weight resistance being used.  I enjoy working out, sweating, and the way I feel when I am done, but what I really love most is being able to push myself through my workouts and not aggravate my injury…now that is happy success and has been accomplished through lots of trial and error. 

My nutrition relates to trial and error in eating the foods that best fit my system,

body, and overall how I feel energy wise.  If I removed whole grains from my nutrition, I feel a definite drop in energy and talk about constipation…no thanks.  Besides, I enjoy my brown rice and steel cut oats, and what I concentrate on is eating healthy, proper portions, and eating to live and not to feel like “Thanksgiving Dinner” at every meal.  If I eat something that does not agree with me, causes an upset system, then I eliminate that from my intake, but that takes trial and error to figure out, and yes even healthy foods can upset my system like certain dairy for example…talk about colon cramp to the ground…YIKES.  So, with my nutrition I implement what works best for ME, and provides MY BODY with the nutrients that make ME feel at my BEST.  I also agree that people are not generic, so what works for me may not work for another.  Life would be so boring to think that we all fit into the same size life…right?  I would be a negligent and insensitive trainer/coach if I did not listen to what was not working for my clients and tried to force feed some sort of one-size-fits all philosophy down their throats.  I am unable to support those types of ideals, and really that is why it is called “personal” training/coaching.

When it comes to my life, I have been happy with my trial and error education, personally and professionally.  Through my trials, I have become a better person, stronger, wiser, and a person who has woke up and really enjoys the coffee, one who appreciates that hard times bring about greatness, and I am thankful.  I understand what works for me emotionally, spiritually, physically, and nutritionally, and that is HUGE to me living a healthy LIFESTYLE.  I welcome the trial and error and the opportunities that always come from my learning through the journey.  It may not feel good all the time, but that is the reality of life and I would be untruthful with you to say that life has been all peaches and cream.  Life has not promised easy, but it has promised that it can be great.  It is what I have done through my trial and error process that has determined that.  I will close with my favorite “Life is 10% what happens to you, and 90% how you respond to it”. 

                                                                                  

I dedicate this Blog to my Beautiful Mom and Mother-in-law!  I love you dearly and wish you the Happiest of Mother's Day! Happy Mom's Day to all the mothers, grandmothers, and all those fabulous women in that role...you are all truly appreciated for all that you do and all that you are!

      Me and My Mom                                                               My Fabulous Moms!

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 

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Setbacks SUCK

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Setbacks Suck...but Hey...I make the BEST of IT

Well, I have to say that I do not like setbacks…and in fact they do SUCK.  Going through the pain of a setback from my injury is the hardest part…but also having to cut way down to doing nothing with my fitness program…big YUCK.  I am such an active person and giving in to what my body is telling me is definitely a mind vs. body fight, and I have to say that I do practice what I preach…and listen.  I would not push my clients through a setback in ways that would further aggravate an injury and I need to apply that to myself…is it hard…YES.  Always honest here…I am one of those can’t hold her down personality types usually, but the wiser Darla says…hold yourself down GIRL!!!  I have been through so much and I can tell you…IT IS NOT WORTH IT…meaning pushing myself through pain only to land flat on my ass for days…hell to the BIG NO THANKS. I also have a supportive hubby who keeps me accountable to that.  In fact, he makes me promise that I will not workout for however long it takes to get back on track and feeling close to 100%...MAN THAT IS A TOUGH ONE FOR ME…I have to admit, I hesitate to answer…lol…but you know what, I have gone most of my life without an accountability coach…so although hard…I appreciate it.  The athlete in me truly wants to do at least something…cardio at the minimum…but if I feel discomfort even in that movement…well…I need to STOP doing that.  I confess that it is so hard to shut this part of me down…meaning the athlete, but what I do enjoy during my recovery time is working with my clients and being a part of their efforts as I push them through their fitness programs.   In a way, this satisfies my urge to workout because I am still in the environment, actively involved by pushing them, and celebrating the accomplishment of the finish.   

Getting back to my inner turmoil when it comes to setbacks…I am a person just like you…and I do feel frustration, blah, yuck, maybe even a bit of anger about it…I say to myself…really Darla…still feeling like this today…ugh…another day of ice packs, TENS unit, ice packs, ice packs, ice packs…well you get the picture.  Not a fun time and in fact it gets in the way of my quality life functions…spending time with friends, family, hubby, etc…It is really a hard thing to enjoy something when my pain level is saying a BIG HELLO all the time.  These are times I have to take a deep breath and accept that it is what it is for the moment and still the BEST me in the circumstance.  What the heck Darla…really…how can you be the BEST you when you feel like shit (can I say that??) Oh well…I did…that is me.  The fact is…I CAN and I DO…is it anyone’s fault that I am having a flare up…NO…well, maybe mine if I tried a new exercise that caused the problem…so…the motto that I hold true to…Life is 10% What Happens to You and 90% How You Respond to It…is always whispering in my ear.   

LOVE THIS

My response is…I do not like this, but I am not going to be a crabby “B” to hubby, friends or family…I mean really…what would that do for me or anyone else.  I take this moment to reflect on things like…not repeating the movement that may have caused the flare up or how I can modify the move even more to protect myself…it seems like I will always be a test as I go Gal…meaning it works for the New Modified Me or it Doesn’t…and then stick to the routines that DO work.  Setbacks do suck, but they also teach me what my body can or can’t do, and although I sometimes feel sad about the things I can’t do and think to myself…really…this is going to kick my ass like that, I appreciate even more those things I can do that don’t set me back at all…and that my friends…is FABULOUS!!! Stay Healthy!

MOTIVATION FOR THE DAY:  Always Strive to Be the BEST Version of YOU

Workout of the Day:

ARC Trainer cardio segment 45 minutes (I have been on this routine for 2 days now)

Nutrition of the Day:

Crock Pot Chicken Ready for Meal 5

Coffee, one cup…fabulous

1-Pre-workout shake

2-Post-workout shake, ¼ cup pumpkin seeds

3-Peppered turkey breast with Avocado on a Thin Bun, Grapes

4-High Fiber Wrap with Almond Butter and Dried Cranberries

5-Crock Pot Chicken and Baked Butternut Squash

6-Two Protein Balls

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Stay Healthy!

Sometimes You Just Need a Pacer

I am a Pacer!!!

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I love this title…created by my fabulous client Jennifer.  So many things come to mind when I think about Jennifer…fighter, athlete, determined, accomplished, motivational, inspirational, and a strong woman who has beat cancer and celebrated 5 years cancer free this year.  Jennifer contacted me to be her accountability coach and help her get back on track with her overall health program and let me tell you…I was over the top honored to accept the role.  She was a woman of my peers being a registered dietitian and working in the fitness industry herself for many years.  I was able to share my Stay Healthy Food Guide with her which she was very impressed by the simplicity of the presentation…this was a fabulous compliment for me coming from Jennifer. Let me tell you, Jennifer and I made a good team armed with the best of the best nutritional knowledge and information which was used to get her caloric intake back on track, and to gradually boost her metabolism into letting go of pounds that had accumulated over the years battling the preventative cancer medications that she had no control over. We worked together to create a fine balance of the nutrition that was needed to sustain the demands of her activity.  

 I was so excited every time Jennifer contacted me to share that she finished a walk. This is BIG stuff and each day seemed to progress in a positive energy direction.  I learned so much working with Jennifer and what she has gone through as a cancer survivor, the medications involved, the negative impact on the body and really….how it makes a person feel…like an out of body experience…this is my body but it does not do what I want it to.  The energy levels can be completely depleted and each day a guessing game of…will I be in bed today…or YEAH…I have energy for my walk. This type of up down roller coaster ride becomes a cycle of frustration for many and especially extreme athletes such as Jennifer.   I admire Jennifer for all her accomplishments and am so proud to have been and continue to be a part of her journey of healing through cancer.   

Jennifer celebrates her 60^th birthday tomorrow and so much more…Jennifer has reached and exceeded her fitness goals AND during the continuance of her medications…we both are celebrating this victory together BIG TIME!!!  Jennifer continues her walk/jogs, eating healthy, involvement in running events and health conferences, and supports events for the fight against breast cancer.  She is one busy, beautiful lady who is a walking example that overcoming obstacles are things that indeed make us stronger.  Jennifer lives the Stay Healthy life every day and is a role model for all people…as her Pacer…I am very MOTIVATED…Trainer Pride and Hugs…HAPPY 60^TH BIRTHDAY Jennifer!!!

My Email Response to Jennifer (you will understand why I posted this here after reading her story):

Hi Jennifer,

First…let me congratulate you on all your successes, and the Biggest Win…Surviving Cancer.  Life takes us through journeys we do not always understand and fighters we must be to continue to be the BEST we can with the limitations handed to us.  I again applaud your determination & motivation to do just that.  I also understand the frustrations of not being or feeling “who you once where” as I also suffered an injury in 2008 and it strips the very soul from an athlete.  Most important however, is taking what seems to be such an unfair journey and becoming even stronger, better, & wiser from the experience.  Acceptance of the NEW athlete that you are and will always be.  Does it take work and perseverance…a BIG YES…but I am reading that you have an inner strength that will carry you through.  The beautiful thing about our bodies is that we can work them in ways that are not as demanding, get fabulous results, with reduced risk of the negative side effects that always seem to rear their ugly heads if “old workout” philosophies are implemented.  A balance needs to be created that enables you to feel accomplished with your fitness, but at the same time preserves the quality of your life. I would love to meet with you for a consultation and YES…that is the first step when selecting the BEST fitness expert for you.  Thank you for sharing your story, getting in touch, and I look forward to hearing from you.

Jennifer last month at a Health Conference

Jennifer Today!

Making Strides Against Breast Cancer 2011

Sometimes You Just Need a Pacer

Here’s my story. It made all the difference in the world to have Darla by my side!

I am a registered dietitian, an aerobics instructor, and a marathon runner. I have had an active and healthy lifestyle for decades.

I am also a breast cancer survivor of 5 years and am currently finishing up a five year course of therapy which helps to prevent recurrence. One of the major side effects of this medicine for me has been fatigue. Enough fatigue that I had to stop running. Enough fatigue that I have spent a LOT of time resting on the couch.

Jennifer Persevering

Over the last five years, I have watched my formerly strong and active self become soft and tired. What’s more, I have watched my cholesterol increase to an unhealthy level – first time I ever had to worry about such a thing. 

I certainly did not have surgery, chemotherapy, and radiation, just to die of a heart attack! 

And, in spite of my training and lifestyle, I could not seem to help myself.

In April 2011, I went on line to research personal trainers in the Sacramento area. You all know how Google works, what comes up is what comes up, and that evening, Darla was the only trainer that popped up on the screen.

This is the message I sent to her….

Hi Darla

I found your Web site by chance through Google; I am not a referral.

I was an aerobics instructor when aerobics first came on the scene in the early 80's and taught aerobics for about 15 years.

I have also been a runner since 1983 - my last marathon was in 2000 and my last half marathon was in October 2008.

I am a registered dietitian. I retired from the California Department of Education in health education in 2009.

I will be 60 years old in October. I am a breast cancer survivor, beginning my last year of a five-year follow up hormonal treatment.

The major side effect of my follow-up treatment for cancer is fatigue. Each year that passes I have become more tired.  I have to be fairly careful about how much I work out or I have to spend the next day or so resting on the couch. I have learned the hard way that I can no longer "muscle" my way through a workout - mind over matter is not an option these days.  It is very frustrating, but it is what it is.

The other side effect is losing muscle and gaining fat. Although I weigh approximately as much as I did when I was diagnosed in 2006, my body composition is decidedly different. I was running about 25 - 30 miles a week at the time of diagnosis.  Now I can amble (17 minute miles) about 15 - 18 miles a week. What's more, if I try to cut calories much below 1800 calories a day (and I have tried), my fatigue increases and I become a screaming maniac. : - ) and, a lower calorie intake seems not to make a bit of difference to the amount I weigh.

Where do you come in?

I noticed that one of your services is Limited Physical/Injury. Believe me, it is not a lack of motivation or self discipline that is keeping me from being as active as I want to be, but I think I might find it helpful to work with someone to help me do the best I CAN do, whatever it may be.

I'm told that when I stop taking the medication, I still start feeling more like my "old" self again - be able to get out of first gear. For my last year on the medication, I would like to be in the best place I can be, so when I get off the medication, I have the most momentum possible.

What I think would be useful would be a consultation and, more importantly, follow up appointments at least once a month maybe?

What do you think?

Darla sent a loving, supportive e-mail back, and we began our journey together! My focus was always to get healthier – not simply to lose weight or get stronger.

I really appreciated Darla’s Stay Healthy Fitness Food Choice Eating Guide, which we discussed at my initial assessment. I could see that this simple plan focused on getting the very best nutrition. As a dietitian, I am often skeptical about food plans, but I was happy to see that this plan was based on current research.  In fact, I suggested that Darla should publish this plan in a book!

Even with my background in healthy eating, Darla’s eating plan helped me focus my food choices.  Because my calorie intake was lower than I was used to, I needed to get the best nutrition out of each and every little calorie.

My sustained work with Darla was more her supporting me with visits every two weeks, rather than her educating me. I kept a food diary (and I do to this day – every day) and she reviewed my daily intake.  There was not much emphasis put on building muscles or increasing aerobic capacity, because that was just not possible. Instead, bi-weekly monitoring of my activity simply helped me refine and improve what I was able to do – walk.

Fast forward six months.  Gradually, very gradually, I began to lose some weight. Because I was accountable to Darla through my food records, I focused on eating the very best I could, and remarkably, I was able to lower my calorie level without the physical meltdowns I had experienced on my own.

Gradually, slowly, I began to add a few more minutes of walking to my daily walk and pick up the pace a bit. The overall fatigue has not gone away, but I made activity a priority to the extent that I gave up some of my volunteer activities so that I would have energy to walk.

Now I am 30+ pounds lighter and my recent cholesterol measurement showed a 70 mg drop! I couldn’t ask for a better result!!

Right now, I have decreased my visits to Darla to once a month. I have developed good habits and I do not need the bi-weekly accountability check. For the future, Darla and I are looking forward to the time when I’m off the medication and the side effects have been minimized. At that time, we will start on some minimal strength work – while the weight I lost was mostly fat, it turns out I have lost serious muscle in the past five years.

For me, it was all about Darla being my “pacer.” Pacer is a word that occurs in the world of running. When you are running in a long event – like the marathon – you often ask someone to help you out as a “pacer.” Near the end of the run, your pacer joins you fresh as a daisy while you are ready to curl up in a ball by the curb. When I ran my marathons and my pacer joined me at mile 20, I always felt that I could now stop thinking and just put one foot ahead of the other. The important decisions would now be made by my pacer.

This is exactly how it worked for Darla and me. Darla took over the thinking and I just did what I was supposed to, until I could do it on my own.  Success!!

Sometimes you just need a pacer.

Jennifer Before                                                                         Jennifer Today

4-26-11, 157lbs                                                       Follow-up 9-13-11, 130lbs

BMI 25.5, BF 26.7%                                          BMI:21, BF 21.1%, Lost 10 more lbs

Jennifer continues to maintain herself through Stay Healthy nutrition, walks, walk jogs on her great days and I look forward to our... to be continued..  journey together as we transition to the next level of health & fitness goals...never a destination, but always a journey. 

  Congrats Jennifer...You are one FABULOUS WOMAN!!! 

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Stay Healthy!