YES…I have days like these.I am not some un-human human…that sounds funny.Sometimes people think that I am some super human never struggling, never burned out, never unmotivated, never eat a cookie, never tired woman of a woman, super trainer…WRONG.I mean really, really???Let me just say for the record…I am struggling today.In fact, it was hard to get up this morning and I thought…crap, am I coming down with a cold…a bit of a scratchy throat…and just BLAH…YES really BLAH.I was motivated by hubby this morning to drag my bootie to the ARC trainer and I originally had it set for a 30 minute strength run...and what the heck was I thinking…one of the hardest programs on the thing…it was a love hate relationship with my ARC…and I stopped at the 20 minute mark.YES…the damn thing defeated me, or did it?Let me think…what I did was the BEST that I could with what I had today…so I was not defeated…but ACCOMPLISHED.I did continue into an arm/core/stretch program for an additional 20 minutes.This was not going to be the day for interval training…NO WAY.I am having one of those days where everything seems a bit overwhelming, and I am working on a specific goal right now and part of me just wants to say…do I have to?Why does there always have to be something todo...My personal share: I am an A1 personality type and sometimes this can get in the way of putting on the reigns and STOPPING…letting my brain take a breather, letting all the THINGS in life just be for awhile, but the biggest for me is the thoughts that continue to go through my head…this now, that next, then on to the next thing..and OMG I forgot about that, and on and on and on…OK Darla…STOP already.It is this kind of thinking that can get in the way of living a healthy life.It is this kind of thinking that does not allow acceptance of who I am at this moment in time….well…today I am recognizing that I am struggling with being tired, working on this specific goal, and utilizing my time wisely and efficiently. Seeing me for who I am helps put my life into balance, perspective and even acceptance.So, today I am tired and struggling …and THAT IS OK.Taking it a bit further, I will still do the BEST that I can with what I can give today in all areas of my life.I did my BEST workout…YES…it was my BEST given how I feel today. I will apply my BEST self in working on my goal today…and that is OK. If my body is yelling for a nap…then that is OK.The things will be there for me when I wake up…but I remember that through it all, balance in exercise, eating healthy, emotional, and spiritual living is key for my happiness & health.So, yes…I am just like you and I am sure you can relate to some of the things that I have shared…Do I feel like finding a fabulous hammock in the sunshine and rocking my cares away for the afternoon…OH YEAH…sounds good to me and why not the whole year…now that is stretching it…but I am sure you know what I am talking about.Reeling myself back in… I do have a plan, I do have a goal…and by writing this Blog…I have just motivated myself to get my backside in gear and get to it.The beautiful thing that I realize is I do not have to do it all today…I will take what is my priority and work on that the BEST I can with what I have to offer today….and that is OK…struggling, well…I feel better now.
MOTIVATION OF THE DAY: GIVE THE BEST THAT YOU HAVE ALL THE TIME
My Workout of the Day:
Arc Trainer strength mode 20 minutes
Bodywork repeated 3x Low rows 30lbs @ 20 reps Biceps curls 12lbs @ 15 reps Modified smith triceps press 15lbs on bar @ 15 reps Body Ball abs 20 reps
LONG STRETCH!!!!
My Meal 2
My Nutrition of the Day:
Coffee, gave me NO perk 1-Post-workout shake 2-Sweet potato & Egg Whites 3-Protein Balls (May issue Natural Muscle Magazine) 4-Grilled Veggies & Shredded Crock Chicken Breast 5-Protein Pudding
47 Years Young
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Motivation of the Day: Exercise without Proper Form and Function is a Waste of Time and Energy
MOTIVATION - AGE ALMOST 47
What the heck is she talking about….got your attention…GOOD. What I am talking about here is how I utilize my muscles while I am working out. In my routine today, I concentrated on a bodyweight interval targeting my legs and glutes as well as my anaerobic system. So, I give myself a good butt squeeze when I perform an exercise. What I mean by that is I think about my muscle, contract it, and use it to lift myself for example. I will share that during my ARC Trainer interval, I also concentrate on my glutes and contract them as I am running my bootie off. Do I keep them constantly contracted….NO…only during the movement….now that would be ridiculous to keep my butt in a constant contraction unless I want to create a “Charlie horse” in my bootie. Not the feeling I am looking for….what do I look for in a good butt squeeze…LOL? I am looking for the muscle being efficiently and effectively used during each exercise. I do not believe in wasting my time or any contractions. I want to feel a good burn in the muscle during the work, and upon completion of my workout, I want to feel as if I have exhausted the muscle completely and have to pick my butt off the floor and carry it into the next room. Not really to that extreme…but sort of. I maintain my glutes through high rep workouts and believe me, I put my all into the work. Yes, I am maintaining and this is how I do it. I enjoy the feeling of muscle fatigue from a good workout and DOMS (delayed onset muscle soreness) the next day. A good butt squeeze workout lets me know that I have challenged myself and worked the muscles in a different way to cause muscle confusion. I never let my glute workouts get repetitive and allow my muscle to adapt to the same routine over and over. I love to change things up all the time and feel my butt being squeezed in different ways to keep maintaining, sculpting and being the BEST me from behind;) Another butt squeeze tip…while walking, I contract my glutes to get even a more intense workout. I do just about anything to modify and make an exercise more intense…..even walking. I definitely love a good butt squeeze and I know that tomorrow will let me know even more that it was GOOD! Off to soak my bootie in some Epsom salts;)
My Workout of the Day:
35 minute ARC interval
My Leg/Bootie Interval….I repeated this 5x…WATCH THE VIDEO
Step ups 20 each leg Low Squat bench step-ons 20 reps BOSU jumps 20 reps ABS on the bench 20 reps
My Nutrition of the Day:
Coffee, one cup please
MEAL 3: MY SWEET POTATOES & PROTEIN BALLS
1-Pre-workout shake 2-Post -workout shake 3-Sweet potato and Protein Ball 4-B/S chicken breast , avocado & mustard on Sprouted Bread 5-Grilled Shrimp & Fish with Steamed Veggies 6-Protein Pudding
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE ME A COMMENT, AND IF YOU LIKE… OFFER ME A SHAKE;) STAY HEALTHY!
Motivation of the Day: All it takes is Daily Maintenance to Keep Your Body in Excellent Running Condition
Strictly Maintenance!
I am a MAINTENANCE GIRL!!! What does that word mean to me…AWWW…Not talking about the negative term that refers to …Oh That Girl is High Maintenance…YUCK. What I am referring to is how I maintain my body every day. I am at a happy place with my body and self, and really for me, it is all about maintaining the muscle I have developed, and continuing a healthy quality life. I want to feel good and be the BEST me every day. I am at a place of acceptance of loving who I am and feeling pretty darn good about it. For me it is not about…I want MORE MORE MORE…where is the satisfaction in that…if I thought like that, I would never be happy or healthy for that matter. I have been in the fitness field along time and have seen so many people go overboard with not being happy with themselves after achieving the ultimate and have the most beautiful bodies…and still not happy…that makes no sense. I celebrate the accomplishment of creating the body that I wear today and am truly satisfied with that. It is important for me to maintain the structure that I have gained…I did work hard for it, and I enjoy the look of it, and deeper than that…I celebrate the overall good health to every part of my body inside and out that my daily maintenance plan gives me. Just as a car & home NEEDS to be maintained…I better feel stronger about that attention being given to my body and health. For crying out loud…things can come and go…but my body…JUST ONE PER LIFE. That is why I INVEST in a good maintenance plan daily….through my fitness and the premium foods that I eat every 2 ½ hours. Maintenance is a fabulous place to be and I enjoy the upkeep;)
My Workout of The Day:
ARC Trainer Interval 35 minutes
Bodywork: I completed this series 6x
Low Rows 30lbs @ 25 reps Triceps Kickbacks – Medium Tube Resistance 20 reps BOSU Back Extensions – 15 reps Stretching…Watch the Video!
My Nutrition of The Day:
Coffee, one cup please
Meal4:Sprouted Bread topped with B/S chicken,avocado, mustard
1-Pre-workout shake (the light one) 2-Post – workout shake (make it a meal) 3-Brown rice & shredded b/s chicken breast 4-B/S chicken on sprouted bread with avocado & mustard 5-Spinach Salad & Egg white Scramble 6-Protein Pudding….Watch the Video!
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Motivation of the Day: Exercise is a Journey….NOT a destination…Enjoy the Ride!!!!
Fav Shot by GeneX..Today's Motivation
One thing about me is that I am very candid…in a positive way. Talk about personal shares…this one is definitely that, and I am sure many women who are my young almost 47 self can relate to a night like this. First, let me say….another CYCLE…a 2 for 1 deal in one month…REALLY? OK…this is simply NOT RIGHT. Last night was full of restlessness due to dreaded NIGHT SWEATS…OK..there it is…YUCK..a tossing and turning non-adventure of feeling like I have just stepped out of the washing machine…and ready for the high cycle in the dryer. After several dry cycles of getting up to towel off from my hormone shower, I gave up retreating back to bed…what was the point…at this point. This was a two cup of coffee morning as I am writing to you….such a weird scenario to be so tired but unable to sleep. Disturbed sleep is not on my number one list of LIKES. In fact, understanding the value of sleep for my body and recovery, I do not appreciate the uncontrollable “woman” things that go along with being 46…I guess feeling 20-something does not count in this circumstance. In fact, this issue screams Darla you are almost 50 and BAM…take that. Well, I may have to take that, but not without taking care of myself through the process. The number one way I handle this issue is to EXERCISE….it relieves the heightened anxiety that also comes with hormonal changes. Also, if I am going to sweat I might as well do that on my ARC trainer instead of wasting my good sheets…lol….have to laugh at life;) I do use transdermal (applied to the skin) natural hormonal creams that help somewhat with the side effects of hormonal YUCK. Getting back to the importance of exercise….I feel so much better pushing through a good workout when I have nights like this…especially after 2 cups of coffee…ZING. Why do I share this…because for those women reading this….I am just like you…not some super human fitness chick untouched by the normal cycles of female life changes. I am right there with you, and the BEST way I handle it: Exercise regularly, eat my fabulous Stay Healthy foods, drink plenty of water, take time to relax and not be overwhelmed with life…..have a bit of coffee…and WASH MY DAMN SHEETS…Again! Whoop Whoop…have a fabulous Frisky Friday;) To my Friday clients….BRING IT!
My Workout of the Day: ARC trainer for a long time;) probably 50 minutes (I NEEDED THIS!!!)
Core work and Stretch...AWE RELAX TIME ;)
My Nutrition of the Day:
Coffee, 2 cups please…ZING!
2 Protein Balls Please - Meal 3
1-Pre-workout shake (1 piece of fruit, ice, whey) 2-Post –workout shake(Bring on everything) 3-Sweet Potato Fries & Love My Protein Balls (2 please) 4-Tuna mixed with mustard & 1 piece of fruit 5-Egg Scramble with spinach/garlic & Spinach Salad 6-Protein Pudding
MY STAY HEALTHY DINNER LAST NIGHT: BAKED SALMON & SOLE WITH FRESH GREEN BEANS TOSSED WITH EXTRA-VIRGIN OLIVE OIL AND BLACK PEPPER….MADE THIS IN UNDER 20 MINUTES!
Steam Veggies (10min), Bake Fish @ 500 (10 min)...Dinner Time!
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Motivation of the Day: Change Does Not Happen in One Day…But What a Beautiful Day to Start!
I LOVE PEANUT BUTTER
I absolutely love organic peanut butter and it is a regular nutritional intake for me every day. I take it straight from the tablespoon or mix it with my whey protein to make my protein ball snacks. I am very creative with my fabulous fats…..YES….I have many. I also maintain this body with other good fats like almond butter, walnuts, flax meal, extra-virgin olive oil, and avocados. Tonight I will be having grilled salmon for dinner which is full of Omega 3 fatty acids. Did you know that the good fats help to burn the bad fats….imagine…..fats have received lots of bad press, but what is important to understand is that there is a difference between the fats that are great for your body and fats that contribute to the ruin of your body. Getting back to my love for peanut butter and what I want you to understand. I LOVE peanut butter…did I say that….BUT I eat it in proper proportion. The issue is the importance of eating good fat, which I do, but not to extremes of sitting with a spoon and eating the whole jar…YIKES. Now that would not allow me to maintain the ME I am today, and in fact, I would not like to see any kind of ME that would sit and eat a whole jar in one go on a regular basis. Good fats have so many health benefits to include reducing heart disease, stroke, hypertension symptoms, depression, joint pain, skin ailments, and an immunity boost giving protection from so many illnesses to include Alzheimer’s disease. I believe and call my fabulous fats the MIRACLE nutrients ….I mean just take another glance at the previous sentence. I realize that my love for peanut butter is not included in the Omega fats but just check this out….research has discovered that the monounsaturated fats in peanut butter are extremely good for the heart and health in general. In fact, five major studies confirm that eating peanuts or peanut butter can lower the risk for coronary heart disease by lowering the total cholesterol, specifically the bad “LDL” cholesterol and triglycerides. This is a BIG YAHOO in my peanut butter agenda. If you have not noticed…I love to research on every topic health related so today you not only get to enjoy my personal share about my love affair with peanut butter, but also learn about the benefits. Mom was not far off making my PB & Js on whole wheat growing up and to this day, I enjoy the taste, the texture, and the satisfied feeling that peanut butter gives me. Another personal share about my peanut butter….I mix it in my protein pudding every night and have it before bed….fabulous treat for muscle recovery and I never wake up due to being hungry. For the Love of Peanut Butter…SPOON UP;)
My Workout of the Day:
30 Minutes of Cardio on My Stair Stepper
Bodywork: repeated each set 3x (my intervals are included in the video)
Set 1
Lows Rows Help Keep my Back Strong & Protect My Neck
Set 2 Tube Triceps Kick Backs 20 reps @ medium resistance Modified Burpees 20 reps - Interval
Set 3 Lunge knee tucks @ 20 per side - Interval 1 leg squat thrust ups @ 10 reps per side
My Nutrition of the Day:
Coffee please – one cup
My Healthy Fats
1-Post Workout shake (fruit/yogurt/nuts/fiber/whey) 2-Powered Up Steel Oats (1/2 scoop of vanilla whey mixed in) 3-Sweet Potato (got to have it) and 1 protein ball 4-Small tuna wrap with avocado/mustard 5-Grilled salmon & fresh green beans 6-Protein pudding
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Motivation of The Day: Let Go of Those Things You Can’t Control & Work On Those Things You Can!
Early rise this morning… enjoying a fabulous cup of coffee and pre-workout shake. A large part of my being healthy is NOT SWEATING THE SMALL STUFF. In everything that I have experienced in my journey of life, good and not so good, I have taken the philosophy to learn and grow stronger, wiser & better. That has not always been easy to be honest. But life is too short not to appreciate each moment as a gift, a day to be MY BEST ME in that moment. When I wake each day, I have a choice of how I will respond in all circumstances….”life is 10% what happens to you and 90% how you respond to it”….this is a WOW quote in my book. I live my life according to Darla reaching for my own goals and dreams and NOT according to what I may think others expect of me. So many times I see people get caught up in that….and in the distant past…I also have been guilty of trying to please others in an unhealthy way. Today is brand new….shiny, bright and ready for all things possible….I AM IN AWE OF THAT! I celebrate who I am today as a woman, mother, wife, and trainer. I live my passion to help people be the best they can be with the genetics and possible limitations they have. This feels pretty fabulous every day and this motivates me BIG TIME. I make the choice to take care of myself because my body and life is a GIFT….do I trample a gift or toss it in the trash…HELL NO…I carefully unwrap it, adore it, dust and polish it to imperfect perfection. Did I tell you that I do not believe in perfection….I am always a work in progress. Can you see the word picture I am painting with this? It is not about having an obsessive workout program and nutrition program that is crazy ridiculous in the eyes of society. This is about how important and passionate I feel about health, feeling my best, looking my best, and having a quality of life that defines that I am taking care of my body….The BEST gift. This is what I share with YOU through my BLOG and if I can MOTIVATE you through my life’s journey, then this is also a celebration to me. Have a fantastic Thursday;)
My Life to Motivate YOU! Stay Healthy
My Workout of the Day:
Long Cardio 45-50 min on my ARC and Core Work
My Nutrition of the Day Coffee, 2 cups this morning….YIKES
1-Pre-workout shake (1 piece of fruit, ½ scoop of whey, splash of juice) 2-Post-workout shake (fruit/nuts/fiber/yogurt/whey) 3-Powered Oats (Scoop of whey/nuts/raisins) 4-Sweet potato & shredded grilled chicken breast 5-Egg white scramble with spinach/onion/avocado 6-Protein Pudding
Motivation of The Day: If Your Attitude Says Can’t Then You ARE DEFEATED Before YOU Begin…Life Changes Begin with I WILL TRY & TRY AGAIN!
Just ME!
Lots to cover in such a short space. What do I mean by OH PUKE…funny…this morning I pushed myself on a strength ARC interval to the point of feeling the effects of anaerobic training….which can be…AM I GONNA PUKE OR NOT? Well….I DIDN’T….YEAH….but WHAT A THRILL RIDE. Interval training whether it be cardio or bodywork is my absolute favorite body push. Each time I utilize my ARC in this way, I try to beat my prior cal/hour burn….I got it into the 900s this morning….OH YEAH. This is when you want to cry…kidding…but not…it is really a bitter sweet 30 minutes of I am not going to let this thing beat me, and I WILL CONQUER & beat my last time. What helps me is having the proper music to motivate me through this type of workout. Today it was Classic Rock & watching my hubby perform his leg program at the same time. What a combo;) I should have placed a bucket under me to catch all the sweat…literally. YES…Girls SWEAT…it is not all about looking cute at this point. As you know all my images displayed are during or after workout, with the exception of the model shots I display…and even those are NOT photo-shopped. I want you to see the REAL me….nothing to hide or cover….and I think that is pretty cool…I hope that you agree. The remainder of my workout was just as challenging as I was already whipped by my interval training. I stretched a bit and continued on with modified back & legs, moving onto triceps and core. I like to have everything completed in an hour….then I enjoy a longer stretch at the end of my workout. If you think I spend hours in my gym working out….WRONG...I maintain myself with daily workouts of an hour in length and one recovery day per week. In my opinion, spending more than one hour is a waste of time, and honestly….things are not getting done efficiently quite frankly. OK… moving on…last night was bulk purchase night…loaded up on sweet potatoes, fruit, nuts, and whey protein. What do I mean by bulk….Check out the picture with my sweet potatoes..10lbs, moving on to oranges..8lbs, almonds…3lbs, walnuts…3lbs, and my favorite jar of almond butter…1.6lbs. Last night, I fired up the crock pots and slow cooked 3 cups steel cut oats with cinnamon sticks and flax meal and in the other…brown rice 3 cups spiced with salsa, cumin, onion, garlic, and I think every spicy thing I had in the cabinet. Those photos are included as well. As I am writing this Blog, I am crock cooking 8 chicken breasts covered with spices. The aroma in the house today will be the BOMB!!! Why do I do this….because I CAN, because it WORKS, because all my food is ready, because it keeps me accountable, because it saves money, reduces stress….and so many benefits that are fabulous…FOR THE LOVE OF BULK!
My Workout of the Day:
30 minute ARC Interval…OH PUKE;)
Negative Pulls..Slow Controlled, Protect Neck!
Bodywork focus back/legs/triceps/core Set 1: repeated 4x Negative pull-ups 8-10 reps High Step Ups 15 reps Hamstring Curls 25lbs @ 15 reps Set 2: repeated 3x Modified smith triceps press 15lb on bar @ 15reps Cable rope push-downs 10lb @ 15reps BOSU oblique’s 20 reps each side
Nutrition of the Day: Can’t wait to dig into the oats & brown rice! Coffee, one cup please
1-Pre workout shake (the light one) 2-Post Workout Shake (Powerhouse) 3-Steel Cut Oats with Whey Protein Added 4-B/S Chicken Breast & Spicy Brown Rice 5-Spinach Salad & Roasted Chicken Breast 6-Protein Pudding
This morning I had plenty of energy from my carrot cake splurge last night….carbo-loaded and ready for some serious cardio. My favorite equipment to use…my CYBEX ARC Trainer….talk about kicking my own backside….YAHOO…BRING IT! My personal challenge was on and I enjoyed the thrill of keeping the cal/hr burn at 800+. I absolutely love the non impact features and utilizing my own power to push this thing. Did I tell you I sweat like no other….I LOVE IT…the more the better. I come from a track background so love the long distance rides on my ARC…with intervals of course. Interval training is the BOMB for aerobic/anaerobic workouts, and I get the most burn for my minutes….hundreds of calories…Now that is FABULOUS. This morning I went for a 50 minute ride and enjoyed every huffing and puffing moment of it. My cardio contributes to my lean physique….I get in cardio almost every day for different time intervals….one workout could be for 20 or 30 minutes & finishing with other bodywork within my 60 minutes to complete my routine, to an all cardio long distance and core day. I really miss out if I do not complete some sort of cardio training….it is my thrill ride…but also my meditation time. It is amazing how much clearing of mind clutter happens especially during my long distance ARC ride. When I am done, I feel absolutely like a positive bouncy ball…full of energy, and overall ready to go for the day. Speaking of...gotta run...Mighty Monday Clients;)
Workout of the Day:
I LOVE MY ARC...Bring It Cardio...I DID!!!
50 minute ARC trainer & Core…My Sweat was ON!
The Quickie 2 Body Part Blast ~ Butt & Biceps;)
Repeated at least 5x…I lost count…just went until I was DONE!
Squat with 15lb @ 20 reps
Biceps Curls 10-15lbs @ 8 reps
Biceps Baby!
Squat Girl Squat;)
Nutrition of the Day:
Coffee - 1 cup please & not my real food;)
1-Post Cardio Shake 2-Post Body Work Shake 3-Left Over Blackened Chicken Salad
MEAL 3 TODAY!!!
4-Tuna mixed with spicy mustard Sprouted Bread
5-Fresh Green Beans with Grilled White Fish
6-Protein Pudding
My Leftovers from the restaurant….Blackened Chicken Salad with Avocado & Veggies…No dressing…it was so good I did not need any!!!! The BEST part, 2 for 1 meal….so the pocketbook feels OK with that;)
MY SPLURGE LAST NIGHT....I MADE THIS AND IT WAS BOMB GOOD QUALITY
Motivation of The Day: Stop Talking About It and Do IT
I LOVE MUSCLE...Print Ready Shot
Why did I choose this picture....it represents what a body can do with "clean eating" and regular workouts. I do not take supplements, except for whey protein and my multi-vitamin packs. A complete NATURAL girl is what I proudly am. Let me share that this represents years of consistent Stay Healthy living. Achieving muscle mass does not happen over night and is a process of a work in progress and goal achievement. I personally like the look of a well sculpted body and it represents art to me. I especially love defined shoulders;) Let me also share that there is NO SUCH thing as a quick pill, powder, drink, or device that provides a "use today and gone or gained" tomorrow...I mean REALLY! That is another soap box that I can spend hours talking about. What I do want to blog about today is how I SPLURGE...Yes...on occasion I DO SPLURGE. Let me tell you what I think about it though. It is not something I plan into my week and promise if I eat healthy all week, then I can have something that is not on my typical Stay Healthy choices...this feels wrong to me. Putting something into my body that potentially is not good for me does not feel like a celebration, a gift, or a SPLURGE. This is not to say that I do not have fabulous fun foods that are not on my menu, I just do not plan for it. What I mean by fabulous is.....the FOOD SPLURGE BETTER BE QUALITY. Today I am making a from scratch carrot cake for my father-in-laws birthday and that is what I mean by QUALITY. I will not waste my taste buds on a packaged crap candy bar, cupcake, cookie....you get the picture. I will lean toward a home made brownie or apple crisp ala mode....NOW WE ARE TALKING. Splurges are few for me so the calories better be worth it. Let me go a bit further into how I define a SPLURGE. I see a splurge as a non-food gift for myself....like a massage, pedicure, or new outfit...or fabulous pair of shoes. Now that is a splurge that will be around more than 20 minutes and that sounds pretty "Right On" to me;)
Workout of The Day: Recovery & Active Rest...A nice hour walk in the park with hubby;)
Nutrition of The Day: Coffee 1-Powered Up Steel Cut Oats
Power Protein Shake...I LOVE the Oranges right now
2-Protein Shake with fiber/fruit/yogurt/whey 3-6 Egg Whites on Slice Organic Sprouted Bread 4-Blackened Chicken Salad (I will order this at the restaurant today) 5-Splurge: A piece of my home baked carrot cake 6-Protein Pudding
Motivation of the Day: Capture the Moment of “ME” Time and Have Fun
I LOVE my Body Ball
Saturday morning….wonderful cup of coffee… actually I splurged and had 2 cups…YIKES…needless to say, I was ready for serious ARC trainer cardio after that pick me up. This will be one of those days where time will not be a factor and my day with no plans will be open for spontaneous fun, or catch up around the house. I actually LOVE days like this…and believe me they are few and far between, so I soak up every moment. What will I do today….well…things are running short in the refrigerator so off to the grocery will be one item on my agenda. Speaking of food that I need…I am often asked what kinds of things I buy and what I eat to maintain my physique. I LOVE to eat & do so every 2 ½ hours within proper portions of lean proteins, fiber, antioxidants, and healthy fats. What is a portion? A portion size is what I can fit in my hand….a palm size boneless/skinless chicken breast, a palm size of raw nuts, a palm size of grains….simple. Veggies are a no limit for me….I eat as much as I want throughout the day. I also LOVE natural almond butter & peanut butter so creating my protein balls using both healthy fats mixed with the whey proteins and adding things like flax meal, cinnamon, raisins, etc….has been great and a ready to go snack. As I am writing this & enjoying my post workout shake, I realized after scooping into the last of my chocolate whey…that I NEED MORE…so I will take care of that today as well. Let me share a grocery shopping tip with you…BEWARE of the CENTER AISLES…they contain all the CRAP food…think about it…the processed, sugar & fat-laden food items that are filled with empty calories and have food labels so long and with words that I do not even exist in the dictionary…lol…they probably do, but who has time to look all that up….I mean REALLY. If I do not know what is in a food product, it is surely not going in my face. This is IT: I stay to the outer perimeter of the store…the fresh produce, moving on to the lean meats, and dairy….I only make a mad dash to the center aisle for my albacore tuna, steel cut oats, 100% fiber cereal, and similar items. I maintain tunnel vision and do not entertain the crazy marketing “pretty packages” promising whole grain this & that, reduced sugar, heart healthy, and even the overused “organic” food term…the blah blah blah of unhealthy products at their finest…OK..Off that soap box. I hope that I am able to motivate people to READ THE FOOD LABELS. I recently wrote an article on a “Stay Healthy Nutrition Guide you Can Stick To For Life”, and will include that link for you. Off to do whatever I want today!
My Workout of The Day: 45 Minute Cardio (Longer session on the weekend)
Body Stuff repeated each Set 4x: Set 1 Neg pull ups (5 reps) 1 Leg Squat (balance squat 3x & kick up extended leg after 3...that is one) 7reps/repeat other leg Set 2 Cable Seated Low Rows 20 reps @ 35lbs
Wide Leg Press...I KEEP Going for REPS
Close Leg Press...LOVE THESE
Modified Smith Leg Press 30-50 reps @ 50lbs on bar
Set 3 Biceps curls 10-15 reps @ 12lbs Body Ball Abs 30-50 reps
My Nutrition of The Day: 2 cups of Coffee....ZING (not my meal or water intake)
Motivation for The Day: Goals are reached by taking Action
Why do I choose this picture….I feel it is classic, provides enough coverage to be athletic but at the same time, it represents a sexy confidence. I really never intended to model, and when I was approached in my 40s to do a photo shoot, I thought it would be lots of fun….and it WAS! It also gave me the opportunity to show what over 40 can look like…..I want women to know that being healthy, feeling great, and maintaining a fit physique IS POSSIBLE after having 2 children, and with all of life’s responsibilities. I hate to see women throw in the towel and give up on being the BEST they can be after giving birth, facing adversity, or any other trial in life that has zapped their confidence. I wanted to be not only a voice but a physical image of motivation for ALL women. Also, modeling to me is like playing pretend & dress up…a fun escape into being whoever I want. I never take life too serious and when I do shoot for the camera…it is PLAY time…lots of smiles, laughing, and doing crazy stuff with athletics, poses, and facial expressions. I can be goofy, cheesy, sexy, serious, athletic and anything that comes to mind as I am in front of the camera….and man oh man….are those lights bright. Everything I do is impromptu so all my photos really generate different facets of my personality….and I am blown away by the captures of the photographers. I have worked with fabulous photographers and I am thankful for their time with me and what we have been able to do together. My favorite photo shoots are outdoors….I love natural backdrops and can have so much fun with grass, trees, rocks, water and DIRT….lol. So this is another personal Darla share into the WHY of my modeling and do I intend to still inspire….YES!!!! I have included a few shots and a video of some fun times with this part of my fitness career;)
Thanks Mike...I LOVE this Artistic Capture!
Thomas Oed...Fun in Las Vegas!!!
Orange 4 Orange Photography... xoxo Gene
Gene X Fun Artistic...Love This....45 yrs YOUNG
My Workout of The Day:
35 min Strength Interval Training of the ARC /Core & Stretch
My Nutrition of the Day:
Coffee (Yes…I have one cup daily)
1- Pre-workout shake (on the lighter side…one piece of fruit blended with 1 scoop of whey)
Sweet Potato with Nonfat Plain Yogurt
2- Post –workout shake (the heavier meal…everything but the kitchen sink) 3- Sweet potato (still a KICK right now…lol ) & 2 Stay Healthy Protein Balls 4- 6 Egg whites mixed with mustard on one Slice Sprouted Bread 5- Fabulous Spinach Salad & Grilled Salmon 6- Protein Pudding before bed
