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;)
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| 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 DayCoffee, 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 breast5-Egg white scramble with spinach/onion/avocado6-Protein Pudding
Motivation of The Day: Do You Want IT…Go Get IT!
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| Cardio Leans My Body Good |
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:
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| 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
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| Biceps Baby! |
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Squat Girl Squat;)
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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
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| 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
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| Happy B'Day Dad!!!! |
STAY HEALTHY!!!!!
Motivation for Today: Using Lack of Time as an Excuse IS NOT AN OPTION |
| After My WOD...almost 47...Whoop Whoop |
Wow...did I just give that motivation today....Yes I did. I have so much to write about and today I am full of energy, ideas, and goals that I want to achieve. I multi-tasked this morning and put together a video during my workout which I am sharing on this Blog. This morning started out fabulous having extra time with my hubby...we enjoy working out together as much as possible, but just like everybody else, schedules do not always permit. One thing about me is that I make time for "ME"...bluntly...I am not a hypocrite and believe I MUST walk the talk of what I teach. That is why I am showing through my Blog what I do to maintain ME. I get such a rush from how being healthy makes me feel. I was just thinking that in a few weeks I will be 47...the number blows my mind, but I think it does due to how fast the time has gone. Truly, I feel 20 something except when my neck flares up...then I may feel a bit older. I call myself the bionic woman with the hardware that has put me back together...lol. OK...last night I went crazy putting together different flavored protein balls....I intended to create my usual...but then my creative juices started flowing and I can always use a quick pick me up snack throughout the day. I have posted the picture below. The flavors: Oatmeal Raisin Vanilla Whey, Chocolate Covered Raisin Whey, Maple Cinnamon Whey, & Chocolate Whey Walnut Brownie. I rolled some in a cinnamon flax meal coating. I am really having fun with this product. Speaking of time flying, I need to run get ready for my afternoon clients;)
My Workout of The Day:
My Nutrition of The Day:Coffee - 1 cup (not my meal or fluid intake)1-Pre-workout shake2-Post-workout shake (the heavy one)
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| Stay Healthy Fitness Protein Ball Variety Pack |
3-Sweet potato fries (can't help myself) with 1/2 can albacore tuna4-2 Stay healthy protein balls & fruit5-Spinach Salad with apple/nuts/cranberries & shredded b/s chicken topped with salsa6-Stay Healthy Protein PuddingStay Healthy!
Darla;)
Motivation of the Day: Wherever You Are….Move To Get There
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| My Personality....Fun!!! |
I am a say it like it is person and trainer, in a good way of course. Loving fiber is so important with my daily intake of lean proteins. Going straight to it….if I don’t eat fiber daily & consume only protein…things just are not going to come out the way it should…YIKES. TMI, but really, it is the truth and I do go there with myself, clients & anyone else who wants to talk about the subject. It is just not right not to enjoy the tastes and textures of fiber….so, I partake daily. Did I tell you that I LOVE prune juice…with pulp, not from concentrate...YEP YEP YEP…and I even use some in my protein shakes every day. My body loves me for it….and I love the way eating all the fabulous nutrients makes me feel. My muscles are happy, my colon is happy, and every part of my physique is enjoying being well -fed with the premium stuff placed in my tank. Fiber that I have on hand everyday: oats, fruits, nuts, veggies, beans, & grains. I cook all my food from the raw stage, stay away from processed food stuff & limit my canned items to low sodium beans that I happily rinse through a colander to remove all salt. Lean proteins I have on hand everyday: b/s chicken breast, solid white albacore tuna (I do buy this canned), variety fresh fish, whey protein powder, yogurt, and lots of eggs! I do eat a balance of lean proteins & fiber for each meal and I drink water like a fish. Is there such a word as fiberlicious….it sure sounds good to me;)
My Nutrition for Today:
TIP: I may have the same things during the week as they are pre-prepared and ready to go
1 Cup of Coffee (do not count this as a meal) 1-Breakfast Protein Shake2-Post Workout Shake (Power Up)3-Sweet Potato Fries (A Craze right now) & 2 Stay Healthy Protein Balls4-Albacore tuna mixed with spicy mustard on 1 slice sprouted organic bread 5-6 egg-white scramble with garlic & fresh baby spinach6-Protein Pudding
My Workout for Today: still not feeling like quite the powerhouse, a bit tired, so I completed what my body dictated & what I had time to complete in between my client schedule….I FEEL ACCOMPLISHED!
20 Minute ARC Trainer Interval
Repeated each set 4x
Set 1Modified Burpees 15 repsModified Smith French Press 10lbs on bar @ 15-20 reps
Set 2Lateral Lunge to opposite knee tuck 15 reps each legModified Triceps Kick Backs 12lbs @ 15 reps
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| Stay Healthy Chocolate Whey Pudding |
As Requested, the Protein Pudding Recipe:Chocolate Whey Peanut Butter Banana Pudding for Dessert!!!! Make in 2 MINUTES! 1/2 very ripe small banana-smash until smooth, add 2 tblsp peanut butter & keep mixing, add the protein powder..keep stirring. Add a splash of light choc soy milk, n/f or l/f milk to pudding consistency. Eat immediately or put in the refrigerator for a cool dessert for that before bed muscle recovery time
I do this option as well:
Option: omit banana, add 1 tbsp s/f f/f chocolate instant pudding mix, reduce peanut butter to 1 tbsp, increase the soy milk to ½ cup, follow the stir directions as listed, and put in the refrigerator for at least an hour before consuming
Stay Healthy!Darla ;)
