"No Bunny Business"

I am a Woman of Faith

OK…another holiday that the stores are cramming with crap...YIKES and YUCK.  Am I a scrooge (oops…wrong holiday)...stick in the mud about Easter????  Well, of course not, far from that…and YES…when my kids were small and even adults…I would make baskets filled with goodies, hide Easter eggs, and had great fun dying eggs…and better yet…eating egg salad sandwiches…BOMB protein.

Easter just is not about the “Bunny Business” for me or shoving tons of candy in my face…A Big NO WAY…in fact, and get ready for a soap box moment here…there is too much capitalization on every single holiday telling the consumer to eat more junk, spend on junk, and the worst part…the meaning of the holiday is missed altogether…there…said it and further…how is this healthy…I think NOT…OK, now I am moving on.  YES, Easter has such a deep meaning as I celebrate my faith and well, sorry chocolate rabbit, although cute and full of calories, it takes the back seat. YES…I enjoy my spiritual life and have faith in the meaning of what it means to be a Christian.  Drum roll…YES…Darla is a Christian, believes in God, reads scripture, prays a lot, and believe me….there have been many times in my life where I know that my strength alone was not enough to get me through…I am talking about the belief in something greater than myself.  There was a time in my life when I was at that… OMG…can’t let anyone know that I am a Christian…what would they think, would they still like me, think I am weird, accept me? I am so happy to be beyond living my life according to what I thought others expected of me, accepted of me, never good enough, pleaser, pleaser, pleaser for everyone but myself…WOW…what was I thinking, and why did I care…it was all a part of my journey of learning…yes, I was once there. 

How refreshing to be living Darla’s life now, and I say something as fabulous as faith is meant to be shared, not hidden.  “Older, Wiser, Better” is what I say now, and this quote can definitely be applied to many areas of my life’s journey… that’s for sure. I know that we all want to believe in things we can see, feel, pull up a chair and have a conversation…but you know what…too easy…that is why it is called faith.  Does this put you off the person who is Darla…well, I will take that chance…this is who I am…the person that is here to MOTIVATE you with my life.  I do not walk in fear or shame of who I am, my beliefs, or my passions, otherwise I would be a hypocrite and that is NOT me.  What you see is what you get…that has always been my way and how I share with you…REAL…like me or not…now that is healthy!

Free Therapy...My Cardio

I look at it this way, life is about challenges that push and pull me in different directions and it is how I respond to those challenges that makes me a healthy girl and with God by my side, I feel strong, confident, and able to walk through any circumstance that comes my way.  Sometimes even a workout may seem tough and let me just share that my cardio is the perfect time to chat with God…pray and sweat and believe me I can cover quite a bit in this hour long conversation. Talk about a therapy session that is free and burns calories…a WIN WIN in my Stay Healthy book.  OK…are you thinking…OH MY…she is a “Jesus freak” off her rocker, Bible thumper, door to door sales evangelist, or how about… the new fitness evangelist…YIKES…are you kidding me??? I do not have to be any of those things because I live my life as an example of loving God, and if how I conduct myself says something to my family, friends, clients, online followers, etc…then that is inspiring and MOTIVATING.

Easter just seemed the perfect time to share this with you, and believe me, I try to live to honor God everyday in what I say, think, and do…I am human, make mistakes, fall, and I am humble enough to apologize when I am wrong.  Definitely far from perfect…as you know, I do not believe in that.  The difference is that I am my BEST as a faith driven woman.  Faith is what keeps me loving myself through how I treat my body, and deeper, how I am with my family, clients, and the extreme passion that I have to MOTIVATE people online to please live healthy lives…make it quality…One Body, One Life…MAKE THEM BOTH AMAZING is another one of my philosophies.  I hope everyone has a fabulous Easter day…will I have a chocolate rabbit…well maybe…and if I do, tradition says….bite the ears off first…at least that is what my daughter says.  I know I will be making my Stay Healthy Whole Wheat Cinnamon Rolls, recipe link below, and enjoying a healthier version for Easter brunch. Wrapping this up…what is important on this day and every day, is being the BEST version of me, otherwise…what the heck am I doing?  Stay Healthy!

Motivation of the Day: One Body, One Life…Make them both AMAZING

Newly Added to the In My Kitchen Stay Healthy Recipes: Stay Healthy Whole Wheat Cinnamon Rolls, Perfect for Easter brunch!

My Workout of the Day:

30min Arc Trainer

Pyramid Workout…LOVE THESE!

My Nutrition of the Day:

Stay Healthy Sweet Potato Chocolate Cake - Meal 1

1. 1 cup coffee, Stay Healthy Chocolate Sweet Potato Cake

2. Juice/Protein Shake Combo

3. Juice/Protein Shake Combo

4. ¼ cup raw pumpkin seeds/walnuts/cranberries

5. Stay Healthy Quinoa Chicken w/Sundried Tomatoes & Fresh Basil

6. 1 Scoop chocolate whey protein mixed with almond milk before bed

HAPPY EASTER!!!!

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!

Recovery Day….

DO YOU LIKE MY BLOG…OFFER ME A SHAKE TODAY;)

REST MAKES MY MUSCLES!!!

YES….I am a RECOVERY girl….I believe in the healing powers of rest, sleep and the fabulous benefits this has on my body.  In fact, I know that my lean gains are made during this very important time and I will not deny myself…so another way I maintain my 47 year young physique is to get plenty of rest and when my body is screaming for a recovery day…I LISTEN.  What does that mean…sitting on the couch watching & wasting precious hours in front of the TV eating crap…hell to the NO.  What it does mean is I do not plan a workout for me and if I do…it is active recovery….possibly a walk or even a stretch program in the studio in between clients.  It is also a fabulous time for me to catch up on paperwork, writing programs and the to-dos that are always there.  It also means that I stay true to my 5/6 small meals per day and using my palm size portion philosophy.  I will not be burning as many calories today, so my portions will remain a bit smaller, but very frequent…full of lean protein, fibers, antioxidants, and fabulous healthy fats.  This is very important for me as well being a woman at 47…meaning the healthy fats, especially flaxseeds, which studies have proven assist with hormone balance.  Ladies you know what I am talking about…pre-menopausal symptoms can be a bear…that will be a whole other subject though.  Back to recovery…exercise brings about tissue trauma in need of repair…do not let this alarm you.  It is a good thing and the way my body builds lean mass…when I feel DOMS (Delayed Onset Muscle Soreness) that simply means that the muscles have been challenged & micro-tears of the soft tissue are bearing fruit.  Recovery allows for building & repair of the stressed areas and PRESTO…MUSCLE!!!!  Of course there is a difference in…YIKES…I tore my muscle and …WOW...I worked out and feeling the fitness love today.  Usual post workout soreness should last no longer than 24-48 hours.  Sometimes it is the second day after my workout that I feel the DOMS the most and then I count from there how long the recovery lasts.  I try to get at least 6-8 hours of sleep per night…very important for healthy recovery and in general.  Sometimes taking a rest or recovery day is hard because I LOVE to workout everyday…however…I know that it is counterproductive to over-train.  Not allowing my body to rest will set me up for chronic injury, disturbed sleep, burnout, decreased immunity, and so many things that do not say Stay Healthy.  Fitness is all about balance and being obsessive about my exercise to the point where my life & health are negatively affected is NOT a good thing.  So today I rest and allow my body to grow beautiful muscle and to regenerate so that my next workout I feel ready to challenge myself…it is like going on a mini-vacation for the day and coming back home to my comfort zone…my studio and me!  Oh another personal share…..I DO NOT WATCH TV….well, rarely…I am not kidding…and DEFINITELY NO TV IN THE BEDROOM…Big NO NO...I will let you think about that;)

My Workout of the Day: RECOVERY Active Rest

MY MEAL 3...SO SIMPLE STAY HEALTHY GOOD!

My Nutrition of the Day:

Coffee, one cup
1-Early Morning shake (small)
2-Mid Morning Shake (more like a meal)
3-Egg Whites on Sprouted Bread
4-Protein Balls & Sweet Potato
5-Spinach Apple Cran Salad w/Walnuts & Grilled Fish
6-Protein Pudding (maybe..depends on time of meal 5)

Motivation of the Day:  Not Having the Time to Take Care of YOU IS NOT AN OPTION

IF YOU LIKED MY BLOG, LIKE IT, LEAVE A COMMENT, AND IF YOU ARE INSPIRED…OFFER ME A PROTEIN SHAKE!

Stay Healthy!

Want To Build Muscle While Burning Fat? Use Interval Training

By Jared Conley

You've been told a hundred times: it's impossible to build
muscle up and melt fat at the same time. You've been told that
building muscle involves an increase in calories, while fat
burning involves a decrease in calories. This conventional
wisdom is based in fact, but the beliefs are being tossed on
their ears with research into interval training. The truth
is, you can achieve muscle weight gain at the same time as
you burn fat if you add interval training to your sessions.

Interval training isn't new, but it's been more widely
understood, accepted, and implemented in recent years. While
standard cardiovascular training was looked at as the only
efficient way to shed fat, and the only effective workouts
for endurance athletes, high intensity interval training
(HIIT) has been shown to be advantageous to athletes in all
sports, and for people with wildly varying goals.

Standard aerobic activity is referred to as "steady state,"
which essentially means that you work up to a fixed
intensity level and continue working out at that level
throughout the workout. During the workout, your body gets
half of its fuel by burning fat, and gets the rest through
oxygen intake, and by tapping into your glycogen and muscle
stores.

Interval sessions, conversely, consist of short maximum
intensity intervals followed by lower intensity rest
periods. HIIT sessions are muscle sparing and are quick, but
pack a wallop. A fifteen-minute HIIT session can raise your
base metabolism for almost 24 hours, enabling you to
continue burning higher levels of fat for up to a day.

In addition to this, because your muscles consume calories
during every minute of the day, the more lean mass you have,
the more fat you burn, even while you're doing nothing.
Because HIIT not only spares your muscles, but also helps you
build muscles up, your future fat burning ability is
increased.

The bottom line is that regardless of your fitness goals,
HIIT sessions can help you increase your overall fitness
level with very short sessions. Better still, if your goals
include muscle building and fat burning, adding HIIT to your
workout schedule is a no-brainer.

Jared is a time-strapped professional who is always on the
lookout for techniques to get better results in less time.
Over the years, he has reviewed most of the popular
(http://www.joefission.com/build-muscle/) build muscle up
products available on the market. His objective product
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exercise, build muscle and strengthen their bodies.

Aerobic Exercise - How To Prevent Injuries

Aerobics are great exercises to do to get your heart pumping and your body sweating. You can use aerobic exercises in order to lose weight, build endurance, and stay heart healthy. However, there is also a downside to aerobic exercising for some people. If you are not careful, you could get injured due to aerobic exercise. Therefore, it is important to follow these tips to making sure you are exercising and using aerobics in a fun and healthy way for your body.

First and foremost, when you are doing aerobics consider your dress. Wearing good shoes is important. Aerobics require lots of movement, so when you have worn shoes or laces that come untied often, there is a good chance you may slip and fall. You should also consider the other articles of clothing you’re wearing. If they are too constricting or too heavy, you may become more easily overheated. Your clothing should breathe well and not be too tight in order to prevent you from injury.

Also consider your workout area, especially if you are working out at home. When you’re at home, you’ll need to make sure that your area is large enough for you to move and not bang into anything. It is also crucial that you service your workout equipment to make sure that it is in the best shape possible and will not cause injury. Your workout area at home should also be clean. When you workout, you sweat a lot and breathe heavily, so if you’re doing that in a dirty environment, you could pick up some nasty bacteria or viral infections.

Another tip to staying safe is to not push yourself too much. While it is important to push yourself in order to have the best and most intense workout possible. When you push yourself too hard, however, you may find yourself pulling muscles, experiencing cramps, or otherwise injuring your body.

Your doctor can tell you more about how to stay safe while exercising. Remembering to warm up and cool down is necessary, as is doing the right exercises for your body, age, and gender. When you work out, you should feel your best, not be worried about injury.

Staying safe is important. If you are hurt, you won’t be able to do aerobics while you recover, and you will miss out on days or even weeks of training. If your health is important to you, that should include your safety, so take measures to being safe whenever you hit the gym to do your aerobics workout.

Burn Fat And Gain Muscle - How To Do It

It is a fact that having those love handles and that beer
belly as well as those man boobs can be quite embarrassing.
If you want a body that you can be proud of and a body that
you can show off whenever you are at the beach, then you may
want to start working out.

So, what are the proper workout routines to burn fat and
gain muscles?

Basically, the best muscle burning technique is through
cardiovascular exercises, specifically interval training.
This helps in burning a lot of fat and calories which will
significantly help in weight loss. Diet is also an important
factor in order for you to lose fat and in most cases this
is the most difficult part of weight loss.

Dieting doesn't mean that you have to starve yourself in
order for you to lose fat. Eating right is.

What this means is that you need to eat less fatty foods and
eat more foods that your body needs in order to function
everyday. Eat foods that have plenty of fiber and in order
to promote muscle growth, eat food with plenty of protein,
such as beef.

You should also decrease the amount of carbohydrates you eat
everyday. By reducing at least 25 percent of the total
carbohydrates you eat everyday, you will see that it will
make a huge difference when it comes to losing weight
and burning off fat.

Doing a lot of cardiovascular exercises will also help in
burning off fat. Every morning before breakfast, try to at
least go jogging or walk for 30 minutes. This will
significantly improve your weight as well as your body. By
exercising before you eat breakfast, you will be able to
turn on your metabolism rate and make it a lot faster. This
means that you will be able to burn fat a lot more
efficiently than not exercising in the morning at all.

Eating breakfast is also important as it helps jump start
your metabolic rate. Always remember that it is advisable
that you eat your breakfast. It actually helps in weight
loss.

After doing cardiovascular exercises, it is now time to
develop your muscles with weights. For maximum muscle gain,
you might want to use as much free weights as you can. Try
to minimize the use of the machine as the machines only
focuses on the primary muscles and not the supporting
muscles. If you want to gain muscle mass, it is recommended
that you should strengthen the supporting muscles too. This
will help in muscle growth. In fact, if you don't strengthen
the supporting muscles, you will end up not being able to
promote the primary muscles to grow.

These are some of the things that you have to remember about
fat loss and muscle gain. Muscles burn fat and by
exercising, you will be able to promote muscle growth and at
the same time, promote fat loss. With these tips in mind and
following it, you can be sure that you will be able to get
rid of that fat and develop a body that you can be proud of.

How To Get Huge Muscles - Advice From An Expert

Vince Delmonte Review

So you've taken a whack at the treadmill and ripped up the
weight room a few times, with little or no results. Or
perhaps you've been in and out of the gym for years, always
hoping that the world of muscle mass and serious strength
was just around the proverbial corner - but never quite
believing it. Your eyes were bound to drift, sooner or
later, to the sweating, gleaming behemoths that seem to have
all the size you could ever want, and wonder whether the
problem was in your genes instead of your training methods.
Just how did they manage to get so big?

Well, genes have a very significant part to play in the game
of getting and keeping those much sought-after slabs you'd
like to add to your shoulders, back, chest, arms and legs.
The good news is that having a spectacular physique is
something that's within just about anybody's reach. Take a
look at Lou Ferrigno. In his teenage years, he was puny
beyond belief, but by dint of consistent effort he managed
to give Arnold Schwarzeneggar a run for his money in that
much celebrated Olympia pose-off so beautifully recorded in
the 1975 documentary Pumping Iron.

Now, science has come a long way since the Pumping Iron
days. Our understanding of the bio-mechanics of
weightlifting, as well as of how the body utilizes various
kinds of nutrition and chemical stimuli has progressed by
light years. The science of size has never been more
complete, or more confusing. Fact is, looking at the
methodologies of those gleaming behemoths, of elite
bodybuilders and so on, will be the most misleading tack you
could possibly take. Their approaches, as is appropriate to
one advanced in the sport, focus on intensity, on using a
few simple exercises with colossal weight to cause maximum
damage to muscles that have learnt to ride a wave of
constant adaptation.

The optimal focus for a beginner in the gym is not strength
so much as ROM (Range of Motion). A joints ROM is the range
within which it can smoothly, in a controlled manner, move
any substantial weight, be it ten kilograms or one hundred.
We're talking about the ability to perform a full bench press
without popping your shoulder, to get your chin up and over
the bar, to lift your leg slowly into a kicking position
rather than just throwing it up there. Once this initial
active flexibility and control has been established, you're
much more likely to get through those intense workouts
without hurting yourself.

The best approach to developing a good ROM in crucial
exercises like the squat, bench press, military press and so
on, is to spend a good period of time stressing form while
working with light to medium weights. Studies show that
initial gains in strength from workouts occur more as a
result of neurological training than muscles gains. Once
you've made those initial gains, you'll be ready to start
tackling real weight without the setback of constant injury.
After that its a matter of working with the right dynamic
exercises to develop mass. For an approach that offers more
shortcuts to getting big once you've crossed the initial
hurdles of flexibility, check out Vince Delmontes excellent
e-book, No-Nonsense Muscle Building.

Before you do any weight training, make sure you check out
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Insane Muscle Building ebook, and Vince Delmonte's
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What Does It Really Take To Reach Your Muscle Building Goals?

The goal setting is one thing that I've often been excited
about, but I haven't always kept up with it the way I should
have. I've recently decided that I need to become more
consistent, and I've been reviewing my goals carefully. I
started to think about what it would take to achieve these
goals, and they got me thinking about what it really takes
to reach your fitness destination.

After reading quite a bit about the subject, I've realized
that desire and passion are essential components of reaching
your goals. In addition, you have to ask yourself if you are
really ready to work hard. Ask yourself what level of
sacrifice you're prepared to make in order to reach your
destination.

What does this have to do with building muscle? Well, I hope
you realize that building muscle is not a new one day or one
week thing. It takes a long commitment and diligence to
reach your goals, including building a muscular frame. So if
you really want to build a more muscular body, you're going
to have to give some things up in exchange for this.

You may think that you've heard all this before, and maybe
that's true. But hearing something a number of times and
actually putting it into practice are two completely
different things. Without action, that knowledge is
worthless.

Whether we're talking about a strength training program or
anything else in your life, achieving a big goal is going to
require a long commitment. It isn't going to happen
overnight, and you're probably going to have to give up some
other activities in order to achieve that.

So are you willing to do what it takes to reach your fitness
goals? Which do you prefer, watching that favorite TV show or
working on a solid strength training program? Can you give
up the incredibly tempting ice cream sundaes you eat every
day in exchange for a healthier and better looking body?

As much as we may try to deny it, you won't reach your goals
overnight with one single action. It's going to be a series
of small choices, probably hundreds or thousands of choices,
that decide whether or not you will be successful..

Remember that a little bit at a time is far better than a
big change all at once. Stick with your plan step by step
and you'll soon reach your muscle building goals.

5 Simple Weight Loss Tips To Learn And Master

Weight loss advice is everywhere. You'll hear all sorts of
advice if you go onto the internet and read blogs and health
articles. Everyone seems to think that they have the most
important weight loss secret ever. The fact is that the
principles of losing weight are not a secret! They are
simple things you can do to really make a change to your
lifestyle.

Below you'll find some of the main 'weight loss secrets' you
should know and master. This is not an all-inclusive list,
but if you can master these things you'll be off to a great
start.

1- Motivation

This is one of the weight loss secrets that a lot of people
don't pay enough attention to. You have to find a way to
keep yourself motivated. One way to help with this is to
take a before photo, and then find images that represent a
realistic goal for you to reach for.

2- Get Frequent Exercise

Any exercise is better than nothing. Do some body weight
exercises or lift weights. Get out for a walk, jog, or other
type of cardio workout. For you to really lose weight and
keep it off you're going to need to build more muscle. This
doesn't happen on it's own, you have to get out and get some
exercise!

3- Watch Your Carb Intake

A lot of people put on extra weight because they simply eat
too much. And of all the macro nutrients you eat the one
that is probably the most abused is carbs! If you want to
lose weight, you need to control your carbs. Cut out the
unhealthy snacks and eat less carb dense snacks.

4- Eat More Frequently

I'm sure you've all heard this before, but don't go for the
old idea of 3 or 4 square meals a day and that's it. You
should be eating 6-8 smaller meals a day to keep your
metabolism going all day long.

5- Cheat From Time to Time

Cheat meals are a great way to give yourself something to
look forward to during the week. Here's an example of how
this works: if your next cheat meal is planned for Friday,
you can be stronger when you're tempted to eat something out
of the plan on Wednesday. Just write it down as an option
for your cheat meal. When you do have a cheat meal, don't
let it turn into a cheat week!

I could add more to this list, in fact you'll find lists of
100+ tips on the internet. Start with these 5. If you can
master these you can master your body!

Want To Age Gracefully? Exercise Regularly

There's no such thing as an anti aging exercise because
there is not just one particular training activity that can
fight aging. Rather, getting yourself into any regular
exercise plan can help you develop good health, maintain a
youthful lifestyle and age gracefully.

You won't be able to achieve anything if you're not going to
get off the couch. Aging means not being able to do the
things you like, whenever you want to. Incorporating
strength, aerobic and flexibility training in your exercise
program could just be your answer.

Strength Activities

Including strength training in your anti aging exercise
regimen has been known to reverse the aging process. When
you are strength training, you improve bone density and
muscle mass. By not exercising enough, the body loses muscle
tone, and when this happens your muscles become unable to
effectively support your skeletal frame. This means
developing age-related problems like bad posture and chronic
back pain.

The benefits of strength training include toned muscles,
tighter skin, prevention of arthritis and a higher metabolic
rate. A raised metabolic rate enables our bodies to burn
energy effectively even at rest. Strength training could be
done by lifting weights (as in weight training), through
resistance training (resisting opposing forces), and
isometric training (training requiring no net movement). It
is advised to do strength training 2-3 times a week.

Isometric training is good for those who are just starting
an exercise program because it is low impact. All you have
to do is tighten and loosen your muscles in a repetitive
manner.

Aerobic Workout

Slowing down the progression of aging is easy with aerobic
training. Because it has more to do with endurance than
bursts of power, individuals from any age bracket can do
this type of training. Anyone can run, brisk-walk, and do
most other types of endurance training.

Aerobic training is also known as cardiovascular training
because it aids in the healthy circulation of blood in the
body. Healthy circulation helps bring sufficient amounts of
oxygen to different parts of the body. It is responsible for
your coordinating skills, responsive mechanisms and mental
clarity. When blood circulation is weak, you may become
easily faint, develop migraines and acquire severe problems
like heart disease and dementia.

To have superior endurance, de-stressing capabilities and
blood health, start getting into any regular aerobic
activity. At least 20 minutes of aerobic training everyday
is suggested.

Flexibility Workout

Whether you're already doing cardiovascular or strength
training, there's no excuse for not incorporating
flexibility exercises in your regimen. Stretching and
flexing is important before and after every workout session
because it preconditions your body so you are less prone to
joint, bone and muscular injuries.

There's a good reason why stretching and flexing is called
flexibility training. Those types of activities can greatly
recover joint troubles so that you're able to have a wider
range of movement.

Merging strength, aerobic and flexibility workouts in one
exercise program can give you the anti aging effects of
strength, speed, balance and alertness.

Why Resting Between Workouts Is Crucial For Bodybuilding

If you've spent any time in the bookstore browsing through
magazine articles on bodybuilding, you've no doubt come
across some pretty strong claims about how the latest
supplement fad can provide you with unbelievable results.
You may have also seen some recommendations on improving
your workout technique and other such advice.

What was probably missing from the discussion is the
importance of a solid recovery phase when embarking on a new
strength training or bodybuilding program. If you seem to
spend all your time in the gym without making any progress,
or if your initial muscle gains have reached a plateau, take
a moment to think about your recovery plans (or lack
thereof).

First of all, what exactly is the recovery phase? Well,
let's review how muscle is built in the first place. In
order for your body to build muscle, you first have to give
your body a reason to build it. You see, on a basic
biological level muscle is an expensive asset to have, and
the body would rather not have to maintain it. The only way
to stimulate new muscle growth is to give the body a reason
to build it, and the way to do this is to take advantage of
our basic biological need to survive.

When we lift a heavy weight that the body is not used to,
the muscle is damaged on a microscopic level. Because the
body does not want to be put under this same stress ever
again, the muscle will be rebuilt bigger and stronger
(provided there is enough material for growth in the form of
protein and other nutrients).

So how does this tie in to the importance of resting during
the recovery phase? Simply put, the muscles must be given
time to rebuild before they are put under heavy stress
again.

This means that we must limit the frequency of our workouts
in order to maximize their effect, and this is why many
bodybuilding experts recommend only a few hours of training
per week. You may have heard them refer to this concept
with the motto Less is More.

In addition to carefully planning your workouts to avoid
over training, you must make sure that you're getting plenty
of sleep in order to experience the best possible muscle
gains.

Sleep is, after all, when the body tends to repair. As we
discussed above, the body does have to repair itself and
build your muscles bigger and stronger than they were
before. That's why resting, and yes sleep, are crucial to
your success if you're serious about maximum muscle gain.

How To Keep Muscles And Joints Healthy

In today's busy life and routine, what we often don't care
about is the health of our body. Taking care of our body is
not about just going to a doctor when we feel sick, but
taking action to prevent problems from occurring in the
future. We most often ignore our muscles and joints, and
then end up having to pay the price by spending large
amounts on surgeries or treatments we would not have needed
in the first place.

Our joints are responsible for important functions in our
body. They help in keeping the bones intact. They require
just as much care as other parts of our body like our teeth
or eyes. Our joints are the point that allows our bones to
bend flexibly. The muscles are attached to the bones with
tendons, so that as the bone moves, the muscle moves as
well. As we grow, the muscles get stronger and stronger
with exercise, enabling us to provide more energy
and power.

The most widespread problems that cause muscle or joint pain
are arthritis, muscular dystrophy, osteoporosis, repetitive
stress injuries, tendinitis, and strains. I will explain all
of these briefly, and then talk about what could be done to
prevent them.

Arthritis is when the joints become inflamed and there is
difficulty moving them. It is most common in older people,
but even children have been known to develop arthritis.
Osteoporosis causes the tissue in the bone to get weaker and
brittle thus making it easier for the bone to break. This is
most common in women and even in younger girls who reduce
their body weight to an unhealthy one. Muscular dystrophy is
inherited and causes the muscles to get weaker and break
down over time. Repetitive stress injuries are those
injuries that are caused by too much stress being placed on
one part of the body. This usually happens when the same
movements are made again and again. An example of this is
tennis elbow, which is caused by playing too much tennis or
carpal tunnel from typing on a keyboard for too long.
Strains and tendinitis can occur in all ages, and occur
usually when a muscle has been overstretched. This is most
commonly caused by not warming up properly prior to a
workout.

The best way to prevent most of these problems is to
exercise. Exercising thirty minutes every day is the
minimum, but we should aim for more. Care should be taken to
warm up and cool down after every workout to prevent any
muscle from becoming strained. It is important that we
stretch all our muscles so that our body can stay healthy
for a long time.

Another way to obtain stronger muscles is to keep body fat
levels down. Large amounts of fat make the muscles lose
their elasticity with the passage of time, and this can reduce
our resistance level and make us weaker. This mostly occurs as
we grow old, and the best precautionary measure is to watch our
weight and not let ourselves become overweight. Increasing blood
circulation is another way in which we can keep our muscles healthy,
as blood flow helps the muscles.

Having a balanced diet that includes all the basic vitamins
and nutrients is another way to prevent our joints and
muscles from troubling us. Taking in a minimum of three
servings of dairy products provides the body with adequate
calcium to help rebuild the bones and prevents osteoporosis.


Make sure you watch your health now, so that you can prevent
problems and stay healthy as you get older.

Losing Weight and Gaining Muscle

How do I lose weight? This is a question that I am asked almost daily and I would love to sit and chat with every single person who wants to know. So, I have put aside some time to talk with you about the subject. The factors involved in a successful weight loss program are energy input (calories), energy output (exercise), and mental readiness.

Let’s talk mental readiness. What does that mean exactly? Mental readiness is coming to an acceptance of needing a change in your life. Sometimes this comes with a wake-up call from a doctor telling you that your cholesterol, triglycerides, or blood pressure is too high. Another may be your physician plain and simply stating that your weight is a factor for these issues or others and could lead to a diabetic or heart condition. Many times it comes from our inner selves reaching a point of not liking who we see in the mirror and desiring to change. It is in that moment that true willingness to commit to eating healthy and exercising regularly can be achieved.

Moving on to how to start a weight loss program. First, are you going to try this on your own or seek the assistance of a personal fitness trainer/counselor? It is very important either way to educate yourself. Purchase a few books that catch your interest….shy away from trends or fads…..stick to the realistic approaches on this subject. This means thumbing through a few books that embrace eating nutritious foods throughout the day and regular exercise. As much as you want things to change in an instant, your program must be designed and carried out in a healthy manner. Losing weight and incorporating a new active lifestyle happens one day at a time. Days turn into weeks and before you know it, you are on your way to losing your first 10 lbs. Another avenue you may consider is to seek the help of a personal trainer/nutrition counselor. The knowledge of a qualified personal trainer can really push you in the right direction, educate you on nutrition, exercise, and motivate you through the first few months. A qualified personal trainer will have a degree in the field, international certifications, medical training, and if an independent contractor, will be licensed and insured. Always interview at least 3 trainers before deciding on the one you will be investing your time and money. Do not be afraid to ask questions regarding the trainer’s qualifications, years of training, continuing education, client success stories and if you could speak to past clients.

Let’s begin the journey of successful weight loss. It is important to know where you are and plan realistic goals. In order to discover where you are, an assessment of your body composition (lean to fat ratio), measurements, and aerobic fitness needs to be administered and recorded. This will give you starting numbers to work with, and a re-evaluation conducted in 12 weeks should show an improvement in all areas. Any qualified personal fitness trainer should be able to do this for you. Always have the same trainer re-assess you for accuracy since not all trainers use the same assessment protocols. In addition, a personal fitness trainer or nutritional counselor should be able to review your current eating habits, calculate your BMR (Basal Metabolic Rate: calories burned throughout the day when not exercising), and be able to educate you on healthy food intake, how often to eat, and what to eat.


Let’s look at the steps. First, when applying physical changes to your life, always consult with your physician before you begin. Once you receive the green light, educate yourself by reading and/or hiring a personal fitness trainer. Schedule an appointment to have an assessment completed that includes head-to-toe measurements, body-fat composition, resting heart rate, and recovery heart rate. In addition, educate yourself on healthy eating through books, or again schedule an appointment with a personal fitness trainer or nutritional counselor who will review your current eating habits, calculate your BMR and activity calories, and through information gained be able to inform you on how many calories to intake, what the calories should consist of, and when to eat them.

The information gained from your appointments: measurements, body composition, resting heart rate, recovery heart rate, BMR and calories to intake, should leave you with a positive feeling that you have all that you need to start your program and be successful.

A few ideas that should be shared with you are to start keeping a journal of your food intake and daily exercise. Your nutrition should contain at least 50% complex carbohydrate intake since it is our number one fuel source, moving to approximately 40% protein, and 10% fat. The percentage values will vary for each person and the goals trying to be achieved. Examples of good carbohydrates are whole grains, vegetables, and fruit. Excellent protein sources are lean meats such as boneless/skinless chicken or turkey breast, albacore tuna, egg whites, and whey powder. Include essential fats through flaxseed oils, nuts, natural omega 3s in fish such as salmon, and olive oil. Also, normal hunger occurs every 3 hours so do not allow yourself to feel hungry and eat every 2 ½ hours. This will boost the metabolism and keep the calories burning throughout the day. If you think for a second that your body does not know you are holding back….think again. In order to fuel an engine, you have to tank it up or put wood on the fire to fuel the furnace…..otherwise….shutdown. Without adequate calories, the body will store in reserve what it thinks it needs for fuel…..the number 2 energy source…FAT.

Your fitness program should be progressive…..start slowly and increase the intensity as you go along. Expect Delayed Onset Muscle Soreness (DOMS) when beginning a new program. This is your body’s way of letting you know that you did something different with your muscles….and that is a good thing! The soreness should not be debilitating, but definitely let you know that you exercised. With each workout, the DOMS will still be evident, but not overwhelming. You come to accept and even invite that you challenged yourself. It is suggested that cardio be implemented at least 4 times per week in your training zone, with weight resistance training at least 2 times per week. Also, you should be able to complete your workout within 60 minutes. Think about that…..60 minutes out of your 12 hour day…that is very doable. This is where the wonderful calendar comes in…pick your days and times for your workout and keep your appointment!

Lastly, the combination of healthy food intake and regular physical activity should allow you to reach your fitness goals. Give yourself time to reach them…do not become overwhelmed of how far in the future it may seem. Even if it takes one year….how long have you lived as you are? A year will go by quickly, 6 months like a flash and 12 weeks in an instant. Also, challenge yourself to drink at least 2 quarts of water daily with your new program. Your system will love the flush and your skin will probably look the best it has ever been. Once you have adapted to 2 quarts per day, move to 3, and graduate to a gallon. It is important to allow a rest or recovery day per week. Exercise good nutrition and water intake during your non-workout day. Remember to allow for an 8 hour sleep cycle each night for your overall health and especially muscle recovery.

I want to really break down this program to basic form:

1. Make a commitment to yourself to start a new healthy lifestyle and go for it!

2. Seek the assistance of a personal fitness trainer or if a truly disciplined person, educate yourself through reading materials.

3. Have an assessment completed and BMR/activity calories calculated.

4. Eat 5-6 small meals a day using your BMR calculations to determine how many calories to eat daily and per meal calories that include complex carbohydrates, lean protein, and fat.

5. Drink plenty of water…start with 2 quarts and increase as your body adapts.

6. Implement aerobic fitness (cardio) in your training zone at least 4 times per week.

7. Implement progressive weight resistance training at least 2 times per week.

8. Allow a Recovery Day or non-workout day.

9. Plan to get at least 8 hours of sleep per night.

10. Journal, Journal, Journal.

I enjoyed writing this article for you and I hope it answers most of your questions regarding weight loss while gaining muscle, how to implement a healthy nutrition and exercise program, and the motivational tools to start. If you have any questions, please do not hesitate to contact me at http://www.fitness-4-you.com/.

Take care and Stay Healthy!

Darla:)

5 Simple Changes to Build Muscle Fast

If your goal is to get 100% better at something, what would
be the best way to go about it? I can think of two ends of
the continuum. The approach you select will be somewhere
along this continuum: doing one thing twice as good (or 100
percent better), or performing 100 activities 1 percent
better. I think that most people attempt the first approach,
but the latter is much more realistic.

Taken a step further, to make each of these small building
blocks more effective, you could also focus on things that
occur outside of your workouts. So you concentrate on
modifying your habits and making tiny improvements in many
areas that will stack on top of one another to bring you
massive benefits.

So here are 5 simple lifestyle changes you can make to help
you build muscle fast.

1) Replace Traditional Cardio with Interval Training

Aerobic exercise has a negative impact on muscle gaining
because it burns branched chain amino acids (BCAA) and
glycogen. Rather, concentrate on HIIT sessions for fat
burning, e.g. a 400-meter sprint followed by a 400-meter
recovery jog, repeated for a total of four times.

2) Increase Total Time Under Load (TTL)

Instead of focusing on the number of reps, concentrate on
the total time your muscles are under load. Try spending 2
seconds on the negative contraction, 1 second at neutral
(bottom of the exercise), and 1 second on the positive
contraction. Emphasizing the negative is an easy way to
overload muscles and promote muscle weight gain.

3) Eat More Fish

Not only is fish high in protein, it is also a natural
source of essential fatty acids, which are vital for both
your muscular health and your overall health. Omega-3's make
your muscles more sensitive to insulin, so they aid glycogen
storage and increase the absorption of amino acids into your
muscles, while also preserving glutamine storage.

4) Mix up your Total Time Under Load

One really easy way to add variety to a workout, confuse
your muscles, and build muscle up is to switch up your
repetition tempo by adding an explosive day once per week,
or an explosive set once per workout. It looks like this:
2-second negative contraction, 1-second neutral, explode as
fast as you can on the positive contraction and repeat.

5) Cheat on your Diet

If you haven't yet read the Cheat to Lose Diet, you should.
It's a pretty interesting theory into how the body
metabolizes food. The short story is that your body burns
fat in response to the presence of a hormone in your body,
and that hormone comes as a direct result of overeating! So
once a week, cheat, and follow your cheat day with two very
low-carbohydrate, high protein days. You'll enjoy the cheat
day and burn more fat to boot.

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slow, boring cardio and no gym? Get your free workout and
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Turbulence Training