Shake It Up Baby!!!

Motivation of the Day: Nothing Tastes Better Than Healthy Feels

Nothing Feels Better than Staying Healthy!

I have just finished my morning workout, jumped into the kitchen and made a post workout shake and video. I absolutely love my post workout shake…WHY…because it is my heavier shake full of fabulous nutrients like whey protein, fiber, yogurt, nuts, and fruit…OH SO SHAKE GOOD. My body is definitely ready for this powerhouse after my workouts & it is a fast way to supply my muscles with the much needed fuel that my workout depletes. I get an instant satisfaction drinking my post shake and it keeps me going for the next 2 ½ hours when I WILL be eating another healthy meal. Did I tell you I LOVE to EAT….YES YES YES….but I am stressing this over and over because it truly is a HUGE part of what keeps me looking the way I do. The shake may start my day, but believe me, I will be eating another 5 meals before this day is done;) In my refrigerator is already prepared chicken breast, spiced brown rice, steel cut oatmeal, and I always have veggies, fruits and raw nuts on hand. It is important to know that by eating, your metabolism is in the “ON” mode and burning calories efficiently. I ensure that my body is always fed and my metabolism is always turned on….I feel great throughout the day, never hungry, always satisfied, and full of energy. I never want to allow my engine to be turned off…YUCK…no calorie burn, let’s keep the fat in storage, low sugar levels which means cranky & no energy, sluggish, headache, and just an overall “POOH” feeling when healthy foods are not eaten throughout the day. This girl will enjoy my shakes, my foods, and be able to conquer my workouts and everyday tasks….and I am not kidding when I say…that it makes me FEEL GOOD to EAT STAY HEALTHY FOOD. So….is it difficult to live like this…NO…it feels too good not to. Have a fabulous Stay Healthy Tuesday!


My Workout of the Day:


ARC interval for 20 minutes


Bodywork…I repeated this one cycle 6 times


One Leg Squats with a Kick Up (3 count with 1 kick up at the end) 7-10 reps per side
Plyometric Split Lunge Jumps 20 reps
Biceps Curls 12lbs @ 15-20 reps

My Nutrition of the Day:


Coffee, one cup please


1-Post Workout Shake

POST WORKOUT SHAKE. ENJOY THE VIDEO!

2-Powered Up Oats (Whey/raisins/walnuts/cinnamon)
3-Albacore tuna with mustard on Sprouted Organic Toast
4-Sweet Potato & protein ball
5-B/S chicken breast topped with salsa & avocado
6-Protein pudding






IF YOU ENJOYED THE POST, LIKE IT, AND LEAVE ME A COMMENT. STAY HEALTHY!

Discipline….It is ALL GOOD

Motivation of the Day: “You've got to get up every morning with determination if you're going to go to bed with satisfaction.”

Discipline & Determination are keys to success

That word…remember when we were kids and it was “oh no” in trouble…what will be my discipline this time. I look deeper into that word and how I live my life with discipline. It is discipline that has molded me into the woman that I am today. Today it is such a POSITIVE word and a big part of my success in looking the way I do, and having the drive to pursue my goals. Without discipline, I think my life would be completely different…..I could not imagine not having the discipline to work out, eat the way I do, and take care of myself overall. Let me share my examples of discipline…my workout appointment with myself and keeping it…NO MATTER WHAT, preparing my meals ahead of time so they are ready and with NO EXCUSES, sticking to my Stay Healthy life, remaining true to my philosophies in the face of social activities & foods, & follow through with promises to family & friends. YES….DISCIPLINE takes on a whole new level of WOW…this is a GOOD thing for me. Many times, this is a GO alone process and it should be for everyone, as I do not depend on things to happen for me…I MAKE THEM HAPPEN. This is all about the discipline to do it. Like this morning….a little hitch in the program, but I quickly restructured my day and although my workout time got pushed to a little later this morning, my goal will still take place and completing my other tasks as well…just in a different order. I am not one of those that will say…OH…it did not happen the way I planned (and yes this can be a disappointment), and throw in the towel and forget it. OH NO…It is the DISCIPLINED GIFT that I will apply and see the potential in the opportunity presented, push forward with planned tasks and still get that workout in. I am a woman of Discipline and this provides success for my Stay Healthy Life;)


My Workout of The Day: Watch the Video !!!

Back/Leg/Triceps focus repeated each Set 4 times


Set 1 – demo on video
Neg Pull ups 5 reps x 4 sets
Jump rope interval: 100 reps
Set 2
Low rows 35lbs @ 25 reps
Modified burpees @ 30 reps
Set 3
Leg Extensions 25lbs @ 25 reps
Hamstring curls 25lbs @ 25 reps
Lung Back Kick Fronts 25 reps
Set 4
Modified French Press 10lbs on bar @ 25 reps
Triceps Push Downs – 10lbs on cable @ 20 reps
Jump rope interval – 50 reps


My Nutrition for the Day:
Coffee….one cup please

We had these too!!! Love the Brussells

1- Powered up Steel Cut Oats (My favorite)    
2 – Post Workout Shake
3 – Left over spaghetti squash with lean turkey pasta sauce
4 – Sweet potato with 2 protein balls
5 – Grilled Shrimp & Chicken with Steamed Green Beans/Broccoli
6 –Protein Pudding


CHECK OUT THE FOOD BELOW: SPAGHETTI SQUASH COOKED IN MY CROCKPOT (3 HRS), LEAN TURKEY PASTA SAUCE, AND OUR LEAN PROTEIN SOURCE DINNER…GRILLED SHRIMP & CHICKEN!!!

Fabulous Grilled Shrimp & Chicken Breast!!! Under 30 minutes

Crock Spaghetti Squash...EASY!

Lean Turkey Pasta Sauce for Squash...YUM

IF YOU ENJOYED THE CONTENT, LIKE IT, AND LET ME KNOW BY POSTING A COMMENT!  STAY HEALTHY!

Overcoming Adversity, Obstacles, and the New Me

Motivational Saying: Do not say CAN’T… say I will TRY with determination to succeed

This morning I woke before the sun came up….I could not sleep and I am not one to just lay there. My mind was on and thoughts swirling around. What was I thinking about….the question is really “what was I not thinking about.” It is in these quiet moments I have a talk with God and journal my thoughts…this really helps me sort things out. My thoughts also included my content for the blog today and sharing a bit more about myself and who I am “today”. What comes to mind is “Overcoming Adversity, Obstacles, and the New Me”. When you think about life and what you plan for yourself…the plans you have for yourself are not always what you think….that is when you know how much you are not in control of some of the circumstances of life….hence the saying…Control only those things you can and forget about the rest. Digging a bit deeper and being vulnerable right here right now with you….I suffered a severe cervical injury in 2008/09 which changed my life forever. I was down for a year, scheduled for surgery, unable to continue my work as a massage therapist, and lots of time flat on my back feeling a loss of my complete self...would I ever recover, fear, feelings of failure, could I continue with my passion of helping others…just so much that I would need to journey through and eventually accept. Today, I look back on that year, and yes, I may not be able to do some of the things I used to, but what I can do, I WILL with even more passion & fire than before. I persevered through long hours of self implemented physical therapy to avoid surgery and faith that each day would bring me closer to being the BEST me with my limitations. Now, for those who know my background of extreme athlete, letting that go was not easy, but I have to say that TODAY, I am stronger & wiser for my journey. My compassion for those with injuries and limitations is now heightened even more due to my experience…I can truly say that I understand what you are going through. So, what am I trying to say here…WELL… I am still an athlete maintaining myself utilizing a modified path and that is OK with me. Do I still have good and not so good days….YES…but I am so thankful for the Woman that I am today. I hope that sharing all this with you gives you hope that YOU CAN overcome anything, and to not let anyone tell you NO….because a NEW ME & a NEW YOU feels pretty fabulous ;)

Me after Cardio This Morning...YEAH!

My Workout for Today as Shared on the Video   


45 minute cardio this morning….YEAH!!!!!


BOSU crunches – 2 sets of 50 reps


Nutrition So Far:


1 cup Coffee prior to cardio


Post workout shake: 1 orange/6oz Yoplait light yogurt/prune juice/1 scoop whey protein/1/4 cup all bran fiber cereal/palm of almonds…blend and YUM






Stay Healthy!


Darla ;)

Stay Healthy Fitness Website

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Hiccup in the Routine

I have to be honest...this morning was not my best. I woke later than I wanted which put me behind on my "ME" time....that means my workout, meditation, etc...those very important things that start my day off right...did not happen in the way I wanted them to.  Also, cycle day 2...NO FUN...I am sure the ladies can relate...anxiety and overall feeling "not good" increased times 100. I barely had time to down my morning cup.  Things to do and time seemed huge, overwhelming, & not enough time to prepare for my day, and well myself...forget it...I was frustrated :/  This is NOT a Darla place...I am a positive person who grabs onto the philosophy of "DO NOT SWEAT THE SMALL STUFF" 99.9% of the time.  I have been through much in my life's journey and having a hiccup in my routine was going to rob me of the GOOD stuff that I am all about?  Really?  My attitude to change was a choice I had to make....was I going to continue to be dragged down, be frustrated, & completely ridiculous...because when I think back about this morning...That is what it was.  NO...I handled it this way...RE-ADJUSTMENT...I had 35 minutes to complete a workout instead of my hour.  Today was my long distance cardio which I so love BUT ts not for me today....AND....that had to be OK.  ARC trainer interval was my BEST and closest choice to not only burn more calories but at least complete some cardio.  I could have just said to myself...FORGET IT...not doing what I was scheduled or planned, so what's the use...BUT THAT MY FRIENDS IS NOTHING BUT AN EXCUSE.  It is important to do the best you can with what you have at the moment.  So, my gears shifted and I DID complete my 35 minutes of interval cardio...and the reduction of time made me challenge myself harder to get the MOST bang for my MINUTES.  YES...I panted like a dog running on the beach and sweat was dripping enough to burn my eyes.  Towel Please!  Man....I feel so much BETTER!!!!

LET'S TALK MY FOOD SO FAR TODAY

Coffee this morning before Cardio

Fruit Yogurt Whey Protein Shake Post Cardio

Now...I have been absolutely loving my Oatmeal Raisin Vanilla Whey Protein Balls. In between clients, a quick run into the kitchen to throw one together to have for Meal 2 along with my Spicy Sweet Potato Wedges.  Another Darla share....I LOVE sweet Potatoes and have one everyday.

HOW I MADE THEM TODAY

My kick this week is to microwave a medium sweet potato, carefully cut into steak fry wedges, throw into a brown paper lunch bag that I have filled with my fav spices including a dash of cinnamon, place on a plate to enjoy.  I modified the Protein balls even more today by eliminating the oats, and using just the flax meal since I was getting enough fibrous carbs in the potato.  I used 1 scoop Vanilla Whey Protein Powder, 1 tbsp natural almond butter, 1 tsp cinnamon, handful of raisins, 1 tbsp flax meal, & just enough water to moisten to form into a large ball.  Place all the ingredients in a bowl, mix until it all sticks together, roll into a ball....and ENJOY!Meal 2 DONE!!!!

Just the Fries Today                                         I Modified These Today as Above

 

        

Stay Healthy!

Darla;)

 



Hot Off The Press...Stay Healthy Fitness Feature on Page 38 this Month Natural Muscle Magazine!

Hi Everyone!

Another share of the day...I am a feature writer for Natural Muscle Magazine.  Every month YOU will be first to enjoy the issue....check out page 38 for another Stay Healthy recipe and Darla Details;) 

Stay Healthy Fitness Monthly Feature in Natural Muscle Magazine is out for April!

Have a Fun, Fit, Stay Healthy Night & Enjoy the Taste of Stay Healthy Food for Dinner!!!

Darla;)

Stay Healthy Fitness Personal Website

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Personal Share, My Workout & Fabulous New Healthy Treat

THIS MORNING AFTER MY WORKOUT....THE REAL ME
AGE 46 & LOVING IT!!!!

Hi Readers!!!

As I start this journey with you many things come to mind....getting to know you, sharing all about me, and motivating YOU to be the BEST you can be right here right now.  The first share about me is that I am very young at heart...I love to laugh, dance, sing, be a bit goofy, and really enjoy life.  I am sure many of you can relate to being in your mid 40s and feeling like your 20 something...what and where did the time go.  I can tell you this...time is too precious to me to waste a single minute on anything but positive & taking care of myself.  I am also very passionate about living a healthy life and enjoy being creative with my workouts and cooking.  In fact, an absolute passion and therapy for me is spending time in the kitchen using this and that and creating something absolutely fabulous tasting and healthy for my body. I am also a woman of faith, am married to the most fabulous husband who makes me laugh ALOT, and enjoy my family & friends.  Each day, I will bring a piece of my life to you through a workout, a recipe, image, video or personal share.  This is going to be a fun time and I look forward to living by example for you....This Is Me...46 years young maintaining a Stay Healthy Life!!!

MY WORKOUT OF THE DAY

30 minutes of cardio on my ARC trainer (I LOVE THIS MACHINE)

4 Sets of Each Exercise Below for Body Workout

Negative pull ups 5 reps (very slow & controlled, protecting my neck, breathing...NO DROPPING LIKE A ROCK)

Low Cable Rows 30lbs @ 25 reps (I think contract the muscle to move the weight...navel to spine, always good form)

Biceps Curls 12lbs @ 10-15 reps (I think relax my shoulders/neck, navel to spine, always good form)

Triceps Kickbacks 12lbs @ 10-15 reps (I think relax my neck, navel to spine, push to the floor)

Modified Smith French Press 10lbs on the bar 10-15 reps (I push weight from navel & never over my head, feel the muscle work)

FABULOUS TREAT OF THE DAY

Vanilla Oatmeal Raisin Whey Protein Balls...Taste like Oatmeal Raisin Cookie Dough...YUM!!!

2 tbsp natural almond butter

1 scoop vanilla whey protein

1 tbsp flax meal

1 tbsp ground oats (Scottish oatmeal is the same thing)

Handful of raisins

1 tsp Cinnamon

Water - just enough to form balls (be careful, add a little at a time or it will be gooey)

Cinnamon to roll the balls in sprinkled on a small plate

In a mixing bowl, place all the ingredients and stir until well combined and can be divided into 3 protein balls.  It is messy fun. Once the balls are formed, roll in cinnamon and ENJOY!!!

Oatmeal Raisin Vanilla Whey Protein Balls....YUM!!!!

Stay Healthy!

Darla:)