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Looking Like Myself ~


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Taken Last Weekend ~ Vacation
LOOKING LIKE MYSELF…what do I mean by that?  Well, I have my genetics and my lifestyle of fitness and nutrition that creates…drum roll…ME!  I am not supposed to look like the girl in the magazine, the movies, or anywhere else for that matter.  Back in the day when I competed, did I look at magazines, other girls and think…I need to look like that…why is my body not responding the same way as hers…check out how tight her backside is…on and on…YIKES...and BIG YUCK.  I am so happy to come full circle with knowledge, age (yes…it is fabulous), and wisdom.  I embrace who I am, what I look like…and being the BEST ME…not anyone else.  It would be such a stressful life to constantly compare myself to her, then her, and oh my…her…OH hell to the BIG NO.  Life is too short to even think unrealistic thoughts, goals, and for crying out loud….I AM NOT HER, HER, OR EVEN HER.  Did you know that ALL images in magazines are photo shopped to soften here, cut there, and create unreal images of girls, women, and men representing something that they are not.  I am not saying that they are not fit, although some probably are not in the greatest shape …BUT…lines, bumps, blemishes, rolls, bootie, hips are quickly painted away with a few strokes of a computer…for crying out loud…you can get a photo shopped 6-pack now…lol.  Really????  I am not saying I am anti-photo shop, but if I look at a photo and struggle to recognize who it is and have to go to the credits…I say…horrible…off that soap box.   

 Some of my older model images are slightly photo shopped…not all…but some…and I have to say it is an art of knowing just how much…and loved when some softness was needed.  Overall, I prefer the edgy REAL image that shows me, right here, right now…and those… I embrace the most;)  I really enjoy taking self portraits…no photo shop…most without makeup, and posting them on the blog so that you can see ME, at 47, after kids, injuries, surgeries…and Staying Healthy with my lifestyle. 

Love the NOT overdone photo shop
It is important to want to be ME and not someone else…that tells me that I accept, embrace, and honor who I am as Darla, the woman, wife, mother, trainer, daughter, sister, and friend…How could I even walk the shoes of helping people get healthy if I did not believe in this.  I hear so often…I want to look like you… and I smile, take it as a compliment…and let them know that the goal is to look like them…their BEST self with the wonderful genetics they have. I am a mother with a beautiful daughter full of youth, smooth skin, and body that a 20 year young woman should have and it feels like a reflection in the mirror…ME and that body 20 years ago…BUT that is the point….that was 20 years ago… and all I can do and want for me is celebrate who I am TODAY…and for 47 years young…I am pretty darn happy with that. 

Not Shopped
I embrace my fine lines earned from laughs, smiles, and a few frowns along the way and also the energy that I still maintain from taking care of myself…and say…YES YES YES.  I believe that aging is a privilege and an honor and although there is no such thing as the fountain of youth…the only way to keep this body and mind young is through living a healthy life…that means regular exercise, healthy foods, plenty of rest, and balance of work and play.  Also, living a healthy life and feeling youthful decreases my risk of illness…I want to do my best to live a good long life.  When it comes down to me and my mirror…there is acceptance and I look back and smile…YEP…the lines are there…I EARNED EVERY ONE!!!

 

THIS IS ME!!!!

Motivation of the Day:  Don’t Compare Yourself to Others in Your Journey of Life…Let Your Life be Yours…and Live it to the Fullest!

My Workout of the Day:
ARC Trainer: 30 minutes
Body Stuff: (light today…a bit tired) 1 minute intervals
Modified french press (repeated 4x in between legs)
1 set cross back step ups
1 set reverse lunges
1 set squat lateral lifts
STRETCH TIME

Meal 3
Nutrition of the Day:
Coffee, one cup
1-1 Chocolate Cherry Whey Protein Muffin
2-Post Workout Shake/ ¼ cup raw pumpkin seeds
3-Shredded Chicken & Spinach Wrap
4-Small potato topped with n/f Greek Yogurt
5-Ground Turkey Breast Burger & Grilled Corn
6-Watermelon/Protein Ball


Personal Share:  Hubby wanted to prepare a full course healthy meal for me, so last night on the menu was: Appetizer: Grilled Jumbo Shrimp marinated in an orange ginger sauce and Chicken Sausage Skewer ~ Main Dish: Grilled Salmon and Brussel Sprouts ~ Dessert: Grilled Peaches stuffed with Goat Cheese topped with crushed Raw Walnuts.  He paired the dinner with a light Muscat wine.  The meal was absolutely fabulous….and we created a small video of part of it…bloopers are fun.  Enjoy the images as well.

 




Stay Healthy!


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HEAT IT UP!

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Heat It Up Darla!
OH MY…the first day of summer is here with a whopping 103 degree temperature to say HELLO…loud and clear.  First…I am not a heat girl…meaning…I do not like to hang out in the sun, baking my body up to beef jerky.  I do not like the overwhelming feel of heat and breathing that hot air…well...YUCK.  I am also a firm believer of not working in heat above my body temperature…I am not into shocking my body to work extremely hard to keep my body in thermo balance…it is very taxing on my physiological self, besides the feeling of OMG…this feels NOT GOOD.  I listen to that, and another way I maintain my healthy self.  I do HEAT IT UP in my studio when the heat is up outside.  What do I mean by that…well…as I exercise, my core body temperature increases…and my body know just what to do with that…my thermo switch gets turned on and  produces fabulous sweat to keep me at my perfect body temperature .  Think about that…WOW…the body is absolutely amazing.  It is very important during this very hot time of the year for me to drink plenty of water.  I am a water girl….I carry water everywhere and do not go to bed without it by my side.  I am a gallon girl as well….probably more…especially during the summer.  I also hydrate when I Heat it Up every 15 minutes during my workouts.  Hydration occurs from the inside out…and my body soaks it up…LOVE IT…my skin and hair are evident of a well hydrated body.  I do not allow myself to feel thirsty or get a pasty mouth…YUCK…do not like that feeling.  Feeling thirsty is the body’s way of saying…HEY…you waited too long to give me water.  I love to Heat It Up though…the feeling of sweat pouring off my body as I workout makes me feel like I am really doing something fabulous.  Some may say YUCK…I say…Heat it Up and Bring the Sweat…I tease my clients sometimes and let them know they are getting a free facial…my gift to them…gotta laugh and have fun with exercise.  Heating it up means my body is being challenged in a way that will maintain my physique and the added sweat bonus says…Right On Darla… you are working and I LOVE IT.  It also gives me a feeling of empowerment…YES, it truly does and sweating through the process fires me up even more.  The exercise endorphin rush is a high that boosts my metabolism for several hours post workout and provides a feeling of well being throughout the day.  So, when I say Heat it Up…I am not talking about the weather…but how I increase the core temperature of my body through my fitness program that maintains who I am today….all the benefits: I burn major calories, boost my metabolism, give myself a positive endorphin rush, feeling of well being for my day…and My Free Facial…that is an added Heat It Up Bonus…time for some Water!!!

Motivation of the Day: Give a Good Sweat from a Heat It Up Workout a Try….Come On!!!

Biceps Today!



My Workout of the Day:
ARC trainer: 45 minutes
Body work Stuff:
Leg extensions 25lbs @ 100 reps (1x through with breaks)
Leg extensions 25lbs @ 100 reps (1x through with breaks)
Modified Smith Triceps Press 10lbs on bar to fail (1x through)
Standing Biceps Curls 10lb dumbbells to fail (1x through)
Abs on Bosu @ 100 reps
Cobra to fail



My Nutrition of the Day:
Coffee half/calf…2 cups today…wanted it
1-Mango Blueberry protein shake…the works (hungry this morning)
2-Post Workout Shake…the works (satisfying body demands)
3-Egg Whites in High Fiber Wrap (Boiled a dozen this morning)
4-Gotta have my Vanilla Whey Protein Balls mixed with flaxmeal, raisins, cinnamon
5-Watermelon (studies show boosts libido…YES…I talk about everything) & palm of walnuts
6-Grilled b/s chicken breast, tomatoes and onions

Cookie Dough Fun!!!



Splurge report:  made fabulous homemade chocolate chip cookies with my step daughter, Bianca for Father’s day…we used special dark chocolate chips and fresh from the oven, topped with vanilla ice cream…we all said…YUM!!!!










 
Check out this fabulous dinner I had the other night @ 10pm...YES...I eat healthy at all hours! Grilled Shrimp & Catfish dusted in spices with my favorite Spinach Cranberry Apple Walnut Salad!!!
Grilled Jumbo Shrimp & Catfish, Spinach Salad


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Stay Healthy!

Push it Baby….Man Today was Tough

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My Quiet Time is a MUST for my Stay Healthy Life
I needed my interval timer clipped on my body this morning...OMG….I really had to push this morning.  I am my OWN motivation and is that hard sometimes…HELL YES!  I may be a trainer, but also a person that sometimes needs a kick in the bootie when I am having a sluggish…oh my really…not today day.  This was one of those.  I have had a really busy schedule that has kept my mind switch turned to the ON function with little breaks….squeezing ME time in here and there…let me tell you it has been a juggle the last few weeks…just sayin.  Do I remain determined…YES…why…I make my health a priority…it is important to me…however…I did take a relax time early this morning with my one cup, outside on my lounge to enjoy the quietness of the sun coming up and meditation.  I had drifted from that very important part of my life…my quiet time where I contemplate, talk with God, journal things, and just start my day off with a “Right On Positive Attitude”….30 minutes of fantastic clear the clutter, relieve some tension, and just being and breathing.  I recognized that I was in a GO GO GO mode…and I needed to turn the OFF switch on for awhile.  Do I feel absolutely recharged…YES….boy did I need that…I was thinking…what the heck Darla…something is missing…my quiet time was it.  My life is about balance and taking time to smell and taste the coffee had taken a backseat for awhile…but no more.  Today marked my being back on track with meditation time…YEAH!   Off to the studio after that…however…still HARD…it truly was one of those days.  YIKES, YUCK…I do not like workouts like this…but I DO NOT LET MYSELF DOWN.  Timer clipped to my sports bra helped BIG time…WHY…I did not have to think about counting reps, and with every sound of the timer, I switched up my exercise…FABULOUS!!!  For me, it felt like I had my own personal trainer telling me to MOVE IT DARLA…hit that next exercise and keep going.  I knew I couldn’t stop until I heard the beep…NOW…after a few one minute intervals, I have to admit…it got easier to be “IN THE WORKOUT”…I persevered all the way…was I happy it was over….YES…and this girl felt very ACCOMPLISHED today.  I was able to complete my ARC for 30 minutes plus 20 minutes of pushing myself through one minute interval bursts.  I did not even write out my program…just created as I went along…this was also important this morning because I did not have to pre-plan…I just needed to show up…so I truly felt like I was being pushed by my own personal trainer …OK Darla…do negative pull-ups…squats…cross-over lunges..repeat other leg…jacks…lunge backs…step ups…get your bootie back on the pull-ups…on and on I went until the whole series of intervals was complete….I WAS A SWEATY MESS.  Thanks Darla for kicking my backside…it was a tough one… I DID IT!!!

Motivation of the Day:  Don’t Give Up On Yourself…Life DOES NOT Hand You More than You Can Handle…Promise!
My Workout of The Day:  YIKES
Post Workout...Interval Timer a MUST Today!
ARC trainer – 30 minutes

One Minute Intervals repeated 3x
Negative Pull Ups
Sand Bag Swings
Sand Bag Squats
Reverse Lunges repeat other leg
Jumping Jacks
Bench Step Ups repeat other leg
Cross Over Step Ups repeat other leg

Meal 2 ~ lunch size plate!
My Nutrition of the Day:
Me & My Coffee early morning, outside ~ FABULOUS
1-Post-workout shake
MEAL 2
2-Brown rice with Beans topped with Salsa, Yogurt, Avocado
3-Egg Whites & Stay Healthy Sweet Potato Fries
4-Protein Balls
5-Grilled Mahi Mahi with Grilled Tomatoes & Onions
6-Undecided…depends on time of meal 5







I LOVE TO BLOG MY STAY HEALTHY LIFE!
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STAY HEALTHY!






YES… I said Bootcamp

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STAY HEALTHY FITNESS BOOTCAMP FUN!!!



I am dedicating this Blog to my Stay Healthy Fitness Boot camps.  I recently hosted one for a charity event for the C2BU, Courage to Be You Organization.  Let’s talk about boot camps…Why oh why, me oh my, that label…I mean really…it sounds like down in the dirt, give me 100 push-ups, whistle blowing, body crunching, kill my body, not so fun fitness…does it not?   I have to laugh at that because I get asked so many times if I will be able to do the exercises, is it really hard, I don’t think so, I am intimidated, no-way…I mean look at you for crying out loud.  OK…STOP already.  I can’t speak for other camps who may adhere to the “no pain kill my body no gain” philosophy… but I will tell
you this….I give to my SHF Boot camps the same attentive training as I teach in my studio to my clients.  I lead a progressive workout and every body works at their level of fitness…OH MY…never never would I put a newbie through a workout not suited for his/her level…that would be negligent and really…I would never see the participant again…YIKES.  I am a fun fitness girl, teacher, trainer, and motivator…now put all that outside and that makes for a fun combo of….. I 
am going to get a great workout time!!!  The beauty of outdoor workouts…in my book that is
what a boot camp is defined as….is enjoying being outside, changing up the routine, supplementing a current workout program, and meeting new fitness friends…now the day just started off fabulous…don’t you agree? There is something about using the different textures of ground…grass, decomposed granite, and asphalt that brings out even more endorphins….it is such a free feeling to exercise outside.  Do I watch my participants like a hawk…YEP…I ensure proper form, technique and all the goodies that a trainer provides a client….I pull no punches to ensure the safety of those I am teaching.  So….just because it is a boot camp that cost only $10 per class, does not mean I skimp….NO WAY.  That is not my way and never will be….My passion is to spread the Stay Healthy life to as many people as I can and this is another fabulous avenue to do just that. That means…quality time and quality workout.  Besides, it is also a learning experience…who wants to start out doing an exercise incorrectly and possibly being injured by that move…NO WAY….what fun to learn it right, do it right, and benefit from the fabulous body benefits…I say that is RIGHT ON!!!  So…do I yell…YEP…do I laugh…YEP…tell corny jokes…YEP…ensure everyone is having FUN…HUGE YEP…do I demo and correct form….YEP….offer modification suggestions…YEP.  Is it a Fabulous Workout….OH YEAH!!!  It would be fabulous to be able to bring my Boot Camp sessions on line to everyone of you….HMMMM…OK…Darla back on the SHF Boot camp track…the details…now drum roll….the Boot camps are only $10 per camp…YEP…I believe in affordable fitness for everyone!  No contracts and hosted EVERY OTHER Saturday starting June 18 and EVERY Tuesday evening starting June 21 .  Get in touch with me for attendance to the Boot camps and ensure a spot on the Stay Healthy Roster.  Lots of Fun, Fitness, Motivation…and a Fabulous Workout to Boot…no pun intended…you know me…good for a laugh!!!

MOTIVATION OF THE DAY:  Time is Often Wasted Sitting on Our (fill in the blank!)

Love to ARC!
My Workout of the Day:
ARC trainer: 35 minutes
Body Stuff, repeated the cycle 3x
Low rows 35lbs @ 30 reps
Leg Extensions 25lbs @ 25 reps
Hamstring Curls 25lbs @ 25 reps

My Nutrition of the Day:
Coffee, one cup please
1-Pre-workout shake
2-Post-workout shake (I used sweet potato)
3-Spinach Salad with Protein Balls 4-100% whole wheat pasta & b/s chicken
5-Grilled white fish & veggies (Yum!!!)

SHF BOOTCAMP DETAILS

     






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Stay Healthy!

I Love My Melons…OH YEAH!!!

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Love My Melon!
 Yes…I absolutely love my melons…juicy, firm, and with a good thump…PERFECT!!!  That was quite an opener….but now that I have your attention…I really do love my melons…WATERMELON specifically.  Now where did you think I was going with this…of course I do love my physical self…but I am talking about what I put in my face to maintain the person I am today.  I was doing some research for my Natural Muscle Magazine submission about…drum roll…Watermelon…and OH MY…I think I am going to eat the whole thing today....lol.  I am a fruit girl…along with so many other healthy foods…but today I am sharing my love for watermelon.  When I was a girl, my Mom would buy those huge watermelons, cut a round, put it on my plate…and how fun to sit outside on the porch enjoying such a juicy sweet treat and the best part…seeing how far I could spit the seeds…YES...I am young at heart…forever will be.  What a fabulous memory.  Fast forward to today…I still love watermelon and have discovered the many health benefits that my body receives when I eat my personal size slice or two or three…OK…you get the picture.  Did you know that watermelon aids in energy production and fat loss….WOW…studies show this.  This caught my immediate attention…fire up the blender for watermelon protein shakes…no kidding, my post workout shake today will contain this fabulous stay healthy fruit.  Watermelon is rich in B vitamins necessary for energy production and magnesium, not to mention electrolytes that help keep my body stable as I sweat my bootie off in my studio. The antioxidant value is impressive, especially lycopene which eats up free radicals (crap in our system) reducing the risk of many diseases…that is another RIGHT ON!!! Check this out…reduction in heart disease, colon cancer, asthma, rheumatoid arthritis, and prostate cancer (listen up men out there).  Watermelon also contains a special amino acid that helps to remove ammonia from the body…so bring on the healthy PEE…YES… I go there! A fruit that naturally aids in energy production and fat loss, is fat free, high in water content, is sweet to eat, and everything that says Stay Healthy…OK…that is going to be in my face on a daily basis for awhile.  With wonderful fruit like this to eat…why turn to any fake burners, pills, powders for any quick expensive fix…THAT DOES NOT WORK…sorry, but true. Personally, I do not throw my money away on any fake promises, but fuel my body with the healthy foods necessary to keep my physique lean, strong, sexy and overall healthy….does that mean I will go and thump a few melons…YEP YEP YEP…and let me just share that I bought my melon for 97 cents.  Now, that is a bargain for my Stay Healthy Body….not hard to weigh that one out…expensive fake promise not proven to work non-food items or save a butt load of money proven studied health benefits through my melons…WELL that is NOT a hard choice….I CHOOSE MY MELONS!

Motivation of the Day:  Eating Healthy is Necessary for a Stay Healthy Life

My Workout of the Day:
My New Modified Me Smith Leg Press

Arc trainer: 20 minute Interval Training

BodyWork: repeated cycle 3x
Sand Bag kettle style swings 50 reps
Low rows 35lbs @ 30 reps
Modified pull ups on the smith bar 10-15 reps
Bicycles (ab work) 50 reps
Modified Smith Leg Press 50lbs @ 50 reps

My Nutrition of the Day:
(Watch the Video)                

Coffee, one cup
My Watermelon Side Dish!!!
1-Post-workout shake (watermelon)
2-Powered Up Oats
3-Shredded B/S chicken breast & ½ cup brown rice
4-Cherries & protein ball
5-Lean turkey burger wrapped in Lettuce
6-Protein Pudding






Watermelon Post Shake...YUM!
IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE A COMMENT, AND IF YOU ARE INSPIRED…..OFFER ME A PROTEIN SHAKE!

Stay Healthy!




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