Well….there I go again…not holding back and coming right out with it. I absolutely enjoy blogging and sharing my journey of how I maintain my physique through what I eat and what I do for workouts. Imagine having fabulous conversation with someone you have met for the first time at a quaint coffee shop, or eatery….what happens….what would YOU like to drink? Oh, I will get that….Right On….the dialogue, the content, and the experience was worth the price of a drink. I have been there myself and actually did not want the time to be over….LET’S KEEP GOING…THIS IS GOOD STUFF! My three or five dollars was a great investment for valuable information. I hope that is what I am bringing to you and touching you in that kind of way. I would absolutely LOVE to be able to dedicate even more time to video, especially food pieces for every meal, more motivational exercises, and of course write to you, but my time is also dictated by what I passionately do for a living as a personal trainer/consultant. This means my love for preparing the Blog may not be daily…which is a bummer. It is really fun to prepare the content, the videos and I am absolutely loving your feedback, great comments, emails…all of it is FABULOUS….and I enjoy being available. I have come up with the idea of an “Offer me a Shake” donation button in order to start building on the ability to work more for YOU. This is how I think….a little bit goes along way….3 dollars here, 5 dollars there and if enough of my followers LIKE the Blog and donate a protein shake… BOOM….this Blog could really take off and become a fabulous outlet for me and GREAT motivation for YOU. The cost of getting healthy and Staying Healthy has reached crazy heights and lots of time unaffordable for so many….I think this is wrong. I believe in making adapting a healthy lifestyle for all people possible and affordable. I also offer this to my clients that I train personally in my studio….My passion is to help as many people as I can to reach a quality of life that says I AM A HEALTHY PERSON. My love to help, to encourage, to motivate, and to celebrate every step that YOU take to getting healthy is the purpose of my sharing my life through my Blog. So, now you know what the whole blender is about….and how to use the cute little icon I chose. Let’s see what we can do together to build this Blog into me being able to spend more time with you….which would be FABULOUS….because I love to write, love to cook, and love to eat as I have shared, and you being able to benefit in a BIG way through exercise samples, cooking demos, recipes, workout plans, nutrition plans…and everything that I share about myself that will MOTIVATE you to adapt a Stay Healthy Life….All for a Shake;)
Motivation of the Day: Good Health and Happiness Walk This Life Together….Are YOU there?
My Workout for the Day:
ARC trainer for 30 minutes: (still sluggish)
Body ball work (Watch the video)
My Meal 2...BOMB GOOD!
My Nutrition for the Day: Coffee, one cup 1-Post workout shake 2-Sweet potato and egg whites 3-Protein ball & 1 orange 4-Spinach Salad & grilled Albacore tuna patty 5-Protein Pudding
Splurge Report: Mother’s Day... my daughter Hope prepared a fabulous brunch! On the menu…Pasta with fresh mozzarella & basil, Fancy finger sandwiches, & Rosemary Scones with Lemon Glaze, Fruit Skewers (hubby prepared these) . YES….I TRIED EVERYTHING!!!! I have included a personal share of my day!
Fabulous Future Chef & Daughter!
My Mother's Day Brunch!
My Daughter..The Master Chef...Thanks Babe!
New Lounge from My Hubby xoxo
Thanks Mom 4 the Love of Cooking
I LOVE my Family & Thanks for such a Beautiful Mom's Day!
I WILL BE 47 ON WED...HAPPY B'DAY TO ME!
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT...AND YES, PLEASE OFFER ME A SHAKE;) STAY HEALTHY!
Motivation of the Day: The philosophy goes like this….Eat to Live NOT Live to Eat
BAGGING THE PROTEIN
WOW….thanks for voting and wanting to hear and learn more about my nutrition….as you know…my absolute passion. I love to cook, love to eat, and love to write about it. OK….how do I maintain ME…I EAT TO LIVE…..YES….I am not going to be one of those who woofs down my food in 3 minutes. I enjoy taking my time, savoring the textures & flavors of the meal I prepared. What a waste of life not to do that….it is also a great social time for me and hubby….we talk about the food, how it tastes, how fun it was to prepare, and how we will prepare it next time. So…how fabulous is that….quality food and quality time…now that is a WIN WIN in my Stay Healthy Life. Did you know that it takes your hypothalamus (gland in the brain that registers you are full or hungry) at least 20 minutes to tell your body that you are satisfied? If someone is diving in at warp speed at the buffet, believe that they are consuming enough for more than one….lots more. This society is so wrapped up in quick this and quick that…it really is a stomach turner. In fact, eat too much and the stomach will turn and right out into the toilet….YUCK. Food is for life, to sustain the body, to nourish the body, to make us fabulous human beings….why in the heck is that abused? I want to reach right through every computer and rattle a few cages….WAKE UP AMERICA! I can feel a Darla soap box moment coming on….YIKES. Getting back to feeling satisfied…I prepare my meals in proper portions with lots of flavors, colors & textures and I take my time eating. YES, there are times where I will grab my handful of raw almonds with dried cranberries for a quick pick me up….but the majority of the time, I adhere to at least 20 minutes of QUALITY eating. I also take the time to feel satisfied….just because something tastes good….really good….doesn’t mean I would go back and enjoy it over and over until I need to lay down with my pant buttons popped open….NO WAY. Really, feeling miserable from overeating is NO fun and causes all sorts of other abdominal discomforts….LIKE GAS…yes…I go there too. I do not hold back when it comes to sharing everything about living a Stay Healthy Life. Tonight I made a video on bagging my proteins….salmon and ground turkey. This is another way I maintain ME…I buy in bulk and make sure I have my lean proteins ready to go with the pull of my refrigerator handle. Another PLUS….I save LOTS OF MONEY!!!! I hear the excuses about how it costs so much to eat healthy….WRONG. I challenge everyone to add up what they spend at the coffee shop, fast food, restaurants, and vending machines….NOW TELL ME….Really?? Talk about expensive crap in the body food….double YUCK. Back to me……I eat quality lean proteins, I buy them in bulk, I have them ready to cook every day, and I eat SLOWLY. It is about time that we all slowed down the pace in the face….LOL….I just made that up. That is a good place to stop;)
My Workout of the Day:
Stair Stepper for 45 minutes (I was nice & let hubby use the ARC trainer…ha-ha)
My Nutrition of the Day:
My Every Night Treat....Stay Healthy Protein Pudding!
Coffee, one cup with splash of n/f vanilla creamer
1-Post workout shake (the works) 2-Powered Up Steel Cut Oats 3-Egg Whites on Sprouted Eggs (I am on a kick) 4-Spinach Salad with Grilled Salmon 5- Protein Pudding
47 Next Week!!!!! Whoop Whoop
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT, AND IF YOU LIKE….OFFER ME A PROTEIN SHAKE USING THAT CUTE BLENDER UPPER RIGHT CORNER STAY HEALTHY!
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
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT, AND IF YOU LIKE…OFFER ME A POST WORKOUT SHAKE;) STAY HEALTHY!
This was a struggle morning for me….not enough sleep to motivate this body to get going….MY BAD. It is so important to get my rest and sleep and I do know better. I had an early “My Appointment” call this morning at 6am and the coffee pot was already self-timed to go off at 5:30am. Literally a stumble to the kitchen for my one cup and pre-workout shake. The ARC trainer was not my 20 minute friend this morning, but I did what my body allowed for today and I was definitely happy to get my bootie off that thing….isn’t that terrible…but like many of you…days like this just happen. Do I like it…NO…but I am determined to not give up…that is just not an option for me. Could I have just stayed in bed for another hour….YES…but I would not have honored my take care of me time. Anyway, once my one cup pick up was down, shake in, and up and about checking my emails and allowing the magic of my fuel to prep my body….I WAS READY. Off to the studio I went….was it my best workout…NO…was that OK….YES. What is and was important…MY FORM AND FUNCTION. In everything I perform, whether on the ARC or weight resistance training….I make sure my body posture, joints, and position are SPOT ON…in my journey in life, I have definitely learned to take good care of this body. This is also something that I pass on to my clients…proper form and function and improving the quality of their bodies through proper body mechanics during every movement. Even exercise can be detrimental and injury causing if attention is not paid to the details of the body during the movement. I cringe when I see exercise being executed in ways that will injure and not build the body….OMG…tunnel vision…don’t look. There are plenty of videos out there showing beautiful people setting themselves up for chronic issues later in life due to the poor body mechanics they are using….off that soap box. Anyway, my point….THIS IS A MUST FOR ME AND VERY IMPORTANT in my daily exercise routine. I like to perform exercise slow and controlled and also ensure that my posture is correct on the cardio equipment. Maintaining good posture on my ARC trainer elongates my spine and allows lots of oxygen through my lungs….I definitely will not feel my back aching later because I was hunching over with my bootie out and lying over the machine while pumping through the workout….this is a BIG YUCK. What does proper form and function do for me….maintains a strong body, creates beautiful muscle and curves, and makes me one strong girl! I would have to say that this feels pretty FABULOUS!!!! Today is Frisky Friday….I love that and gearing up for a great day with my clients….lots of energy…proper form and function….NOW THAT IS WHAT I AM TALKING ABOUT….Stay Healthy!
My Workout of the Day: (Enjoy the Core Video)
20 Minute ARC trainer (struggle :( …but DID IT)
Bodywork - I repeated this cycle 4x
Negative pull ups: 10 reps Biceps Curls 15lbs @ 15 reps Modified Triceps Press 15lbs on smith bar @ 15-20 reps BOSU abs 25 reps (slow & controlled)
Stretching
My Nutrition of the Day: (Watch the Video)
Coffee….one cup much needed please
Egg Whites & Sweet Potatoes...OH YEAH!
1-Pre-workout shake 2-Post-workout shake 3-Powered up oats 4-Egg Whites and 1 orange 5-Sweet Potato & 1 protein ball 6-B/S chicken breast & steamed veggies 7-Protein pudding
I LOVE MY POST-WORKOUT SHAKE!
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE ME A COMMENT…AND IF YOU LIKE…OFFER ME A POST WORKOUT SHAKE;) STAY HEATHY!
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
Motivation of the Day: Pursue Your Passions…Your Spice in Life
I would have to say one of my biggest passions is creating in the kitchen. I have so much fun creating healthy everything…..give me a recipe challenge to modify and it is ON!!!! Cooking is so therapeutic for me...a wonderful escape into “ME” time. I also enjoy cooking for others and getting feedback on my creations. I have always loved to cook & bake since childhood as I stood beside my Mom and learned the art of how to prepare meals. I need to thank my Mom for the hand down of my love for cooking….I have fond memories of being her helper in the kitchen & I loved the result of all the ingredients we put together. It was like magic. To this day, my passion remains and even more so, as I strive to share my nutrition with you. Nutrition is a big part of my physique looking the way it does. Did you know food contributes as much as 70-80% of maintaining a healthy body? So, not only are healthy cooking, baking & eating fun, & therapeutic for me….but it is also truly my lifestyle. I posted a poll on the Blog asking what you wanted me to write about and the vote so far… Nutrition!!! This makes me very excited, as I love to cook, love to bake, and ABSOLUTELY love to eat….in fact every 2 ½ hours I am putting something healthy in my face to keep my metabolism running at its peak to burn calories efficiently, and maintain stable sugar levels. Feeling satisfied all the time is my goal. My meals are palm size portions of all the wonderful nutrients…lean proteins, antioxidants, fiber, and healthy fats. I plan to dedicate several Blog posts on the importance of nutrition and how it has worked for me;) Cheers!
My Workout of The Day:
20 minute ARC Interval Training
Body Work: Repeat Each Set 4x Set 1 Modified Smith French Press from navel 10lbs on bar 25reps Lunge Knee Tucks 25reps, repeat other leg Set 2 Modified Triceps Kickbacks 15lbs @ 15-20reps Low jacks x3 plus jump 15 reps Set 3 Biceps Curls 15lbs @ 10-15reps Kick Front Lunge Backs 20 reps, repeat other leg
Oatmeal Raisin Whey Protein Balls....Watch the Video
Nutrition of the Day Coffee - 1 cup 1-Pre-workout Protein Shake (lighter side) 2-Post-workout Protien Shake (Power Up) 3-Sweet Potato and Oatmeal Raisin Whey Protein Balls (watch video) 4-Spinach Salad (my posted fav) & Grilled Salmon 5-Whey Protein Pudding for Dessert Stay Healthy!
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
