Looking Past Rotten and Seeing Potential

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I See Potential!!!

Now that is an opener for you…I have to say that I absolutely love rotten fruit…well, not completely over the top rotten…but most definitely very over-ripe, brown tinged, fragrant sitting on my counter fruit.  What do I see???  I see potential…I see that with some blending and mixing that I can create wonderful healthy foods.  I look past the rotten and into the beautiful creation of OMG…this is over the top fabulous (one of my fav words) and so good for me.  YES…I even maintain a positive attitude about rotten fruit…do I toss it…NO WAY…it has potential…potential to become something better than before. This can apply to who I am as a person as well…when I was injured…did I toss in the towel…throw myself away….give-up…NO, NO, and again…NO. I saw potential with a little mixing and blending of different therapies and exercise, I DID become better than I was.  So, YES…do I go over the top about such things as rotten, over-ripe fruit…well...YES…that is ME.  I savor every small thing in life because they are truly the big things…and tonight…the rotten overripe fruit is the BIG thing that I am going to create something very special with. 

What Do You See?

 I also think…why throw away a perfect piece of rotten fruit…OH MY…what a waste of $$$$...and I am not about doing that.  In fact, as I have shared in the past, I am all about saving every penny I can, clipping that coupon, and the deals…RIGHT…who does not want a DEAL.  OK…off that save money by saving the rotten fruit soap box.  Getting back to what I am doing with two rotten bananas and pears…creating another version of my Stay Healthy Omega Muffin.  If you have been following me, you know my passion for creative Stay Healthy cooking and baking.  It is truly therapy for me.  After a long work day, I find it so much fun to make a B-line to the kitchen and let the juices flow…no pun intended…but in a way…YES.  Having a passion in life is so important with the balance of who I am….I truly enjoy working in my passion which to me is not really working.  My sharing of Stay Healthy recipes is also a way I can reach out and motivate people to please get healthy and Stay Healthy with the one life that we all have.  So…if that means saving rotten fruit and sharing what can be done to create healthy snacks…I will click on that video to do just that…share my passion for cooking, share the enjoyment of healthy baking, and showing the outcome of living this way….PRICELESS.  I hope that this Blog comes to mind the next time you have rotten overripe fruit on your counter…and can look past the blemishes and into the potential that something better can happen with a little blending and mixing.

Motivation of the Day: You Do Not Have to Get an “A” Everyday ~ a Great Client Share

Workout of the Day:

Cardio Time: 45 Minutes ARC Trainer

Ended with Ball Work for my Core/Stretch

Stay Healthy Omega Muffins

Nutrition of the Day:

Coffee, one cup

Stay Healthy Banana Omega Muffin

Post Workout Shake & ¼ cup raw pumpkin seeds

Egg Whites, palm of raw nuts, watermelon slice

Grilled Salmon

Stay Healthy Banana Pear Omega Muffin x 2 ~ fresh baked from the oven

Here to Motivate YOU!!!!

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Stay Healthy!

Recovery Day….

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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

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Stay Healthy!

I am a Morning Girl

Motivation of the Day: If you keep living your life to please someone else, you will never discover your own happiness

Workout was Tough...but I was Tougher!

Could I have slept in…YES…but when the sun starts peeking through the blinds, I can’t help myself to get up and join in for the rest of the sun rising party. I put on the coffee, enjoy the quietness of the morning and contemplate lots of things. I think about where I am in life…personally, emotionally, spiritually, and physically…pretty deep huh…another personal share…YES…I can be a deep person. I also enjoy journaling my thoughts, recording things I am thankful for, and struggles that I may be having…when I get off track with doing that, I do feel out of sorts. I can make a mental note, but it just does not have the same impact as writing it down...it makes it more real to me….something I can go back to, read, and enjoy. WOW…where did all that come from…see what the morning does. What I do want to share about is my being a morning girl…this is when I have the MOST energy…especially when I get quality sleep. I LOVE to get up early, have my one cup, contemplate my thoughts, and get ready for my workout. I am usually ready within 45 minutes of waking to step into my studio and release even more positive endorphins from pushing my body….I LOVE the thrill of feeling my heart rate increase, the SWEAT that keeps my body at the right temp for the task, and the overall feeling of accomplishment to start my day. It is so important to recognize when is the BEST time to exercise for every person…some are morning people, afternoon or even evening….which is fabulous and the way it should be right??? Think about this…when do you feel your strongest? What are you doing with that energy….it is a great thing to capture that moment for some “ME” time to improve the quality of your life and overall health. This has worked for me for several years now and like breathing, it has become routine, my lifestyle, a welcomed hour of making me feel the BEST I can for the day. Waking up early to the beauty of my day, enjoying quiet time, and then shifting gears into my workout…NOW this is LIFE. I am still enjoying my one cup as I write to you on this beautiful Sunday morning, May Day….and also my parent’s anniversary…married 52 years…NOW that is a life celebration…I think about this and what a testament to me as a newly married woman. I have much to be thankful for and I will continue these thoughts during my ARC trainer Interval….OH WHAT A FABULOUS STAY HEALTHY MORNING!


My Workout of the Day:

ARC trainer Interval 30 minutes


Bodywork: repeated each Set 4 times (This was HARD...OH MY)


Set 1:
Low jack 3 plus jump 1 interval (KILLER) 20-30 reps or to fail
Power Walking Lunges with Medicine Ball 20 lunges
Set 2:
Jump rope 100 reps
Cable Low Rows 35lbs @ 25 reps
Neg pull ups 5 reps
Set 3:
Split Lunge Jumps 30-50 reps
Squats 15lbs @ 50 reps
BOSU Abs 25 reps


Nutrition of the Day:
Coffee, fabulous one cup please

Crock Chicken, spinach, avocado & spicy sauce....READY IN 5 MIN!!!

 1-Pre-workout shake (will need this)
2-Post-workout shake
3-Powered Up Oats are READY
4-B/S chicken, avocado, spinach on wrap
5-2 Protein balls and 1 piece of fruit
6-Grilled Salmon (YUM) and Grilled Veggies
7-Protein Pudding

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STAY HEALTHY!