Tampilkan postingan dengan label determination. Tampilkan semua postingan
Tampilkan postingan dengan label determination. Tampilkan semua postingan

Push it Baby….Man Today was Tough

DO YOU LIKE MY BLOG....OFFER ME A PROTEIN SHAKE TODAY...


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!
IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE ME A COMMENT, AND IF INSPIRED…DONATE A PROTEIN SHAKE!!!

STAY HEALTHY!






Getting it All In!!!

Motivation of the Day: If you always have an Excuse You Will Never get it done.


A Sweaty ME earlybird workout today!
This morning has already blended into this afternoon….what a day already. Up at 6am to have my one cup and the aroma of the spiced chicken and oats filled the house…..YEAH!!! Now…I love that kind of time saver…several meals for the week…DONE! My spontaneous self took advantage of the moment and my hubby was kind enough to film the Crockpot event. Just back in town yesterday, I had lots to get ready for with work and getting back on track….that wonderful feeling of being back home is so nice. I love to get away, but enjoy the routine of having my foods ready to go, sleeping in my own bed, etc. Well…yes, I had lots to do, and I am jamming around here today in a flurry and multi-tasking in a huge way. While I am putting together my Blog videos, I am also putting away my chicken and oats into containers for the week…a load and load scenario. It works…and I will not let having much to do get in the way of getting in my workout. I could simply say…too many files to prep, food to cook, laundry to do, emails to answer, blogs to write, articles to prepare, recipes to create…on and on…and I know that many people DO that. Not this girl….hence the motivational saying for the day. Really, the laundry will still be there and the dishes will too….what does not remain the same from moment to moment is ME and YOU. I refuse to deprive myself of the moments that matter….and one of those is taking care of me….because…my health is my wealth. It is a thrill ride to challenge myself and see how efficiently I can multi-task and get it all in….do I feel a bit of pressure….YES…but…healthy pressure can be a good thing. It drives me to be an efficient person, trainer, wife and mother. If I did not follow through and created excuses for things…YIKES…what the heck kind of life and person would I be? How could I exemplify to myself, family, friends, clients, and YOU the importance of a Stay Healthy Life. I really would not even be here creating this Blog for you….because there would be some sort of excuse to not do that….No Way. I am not that kind of person….I will get it all in. Even through camera technical difficulties today…you will see in the videos….I did not get discouraged…but continued along at a good pace to complete my daily goals. I fit in completion of my Blog in between my clients and still was able to get the food in the refrigerator…do I have crock pots in my sink…YES…but they will be there when I get off work all soaked for an easy clean. Being successful at anything in life is about balance, no excuses, and getting it all in. I not only have a goal but I reach for those goals…..My goal for today was to complete my workout before my clients, finish this Blog before client 3, get my Crockpot meals into the refrigerator, review files, and answer a few emails….and I DID IT!!!! How do I feel….Accomplished….No Excuses for this Girl;)


My Nutrition for the Day:



Coffee, one cup please
I buy chicken in bulk for crockpot
1-Post workout Shake
2-Powered Up Oats
3-B/S shredded chicken on sprouted bread with avocado
4-Fruit & 2 protein balls
5-Egg White Scramble with Spinach Salad
6-Protein Pudding


My Workout of the Day:

ARC Trainer 35 minutes – Strength Interval


Body Work ~ completed 4 sets of the following


Negative pull ups 10 reps
Lunge back kick forward 25 reps per leg
Leg Extensions 25lbs @ 25 reps
Hamstring Curls 25lbs @ 25 reps
Lunge back kick forward 25 reps per leg
Low Rows 30lbs @ 25 reps
Lunge back kick forward 25 reps per leg




Post Shake Coming Up!


IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE ME A COMMENT, AND IF YOU LIKE…OFFER ME A SHAKE;)


STAY HEALTHY!

Discipline….It is ALL GOOD

Motivation of the Day: “You've got to get up every morning with determination if you're going to go to bed with satisfaction.”



Discipline & Determination are keys to success
That word…remember when we were kids and it was “oh no” in trouble…what will be my discipline this time. I look deeper into that word and how I live my life with discipline. It is discipline that has molded me into the woman that I am today. Today it is such a POSITIVE word and a big part of my success in looking the way I do, and having the drive to pursue my goals. Without discipline, I think my life would be completely different…..I could not imagine not having the discipline to work out, eat the way I do, and take care of myself overall. Let me share my examples of discipline…my workout appointment with myself and keeping it…NO MATTER WHAT, preparing my meals ahead of time so they are ready and with NO EXCUSES, sticking to my Stay Healthy life, remaining true to my philosophies in the face of social activities & foods, & follow through with promises to family & friends. YES….DISCIPLINE takes on a whole new level of WOW…this is a GOOD thing for me. Many times, this is a GO alone process and it should be for everyone, as I do not depend on things to happen for me…I MAKE THEM HAPPEN. This is all about the discipline to do it. Like this morning….a little hitch in the program, but I quickly restructured my day and although my workout time got pushed to a little later this morning, my goal will still take place and completing my other tasks as well…just in a different order. I am not one of those that will say…OH…it did not happen the way I planned (and yes this can be a disappointment), and throw in the towel and forget it. OH NO…It is the DISCIPLINED GIFT that I will apply and see the potential in the opportunity presented, push forward with planned tasks and still get that workout in. I am a woman of Discipline and this provides success for my Stay Healthy Life;)


My Workout of The Day: Watch the Video !!!



Back/Leg/Triceps focus repeated each Set 4 times


Set 1 – demo on video
Neg Pull ups 5 reps x 4 sets
Jump rope interval: 100 reps
Set 2
Low rows 35lbs @ 25 reps
Modified burpees @ 30 reps
Set 3
Leg Extensions 25lbs @ 25 reps
Hamstring curls 25lbs @ 25 reps
Lung Back Kick Fronts 25 reps
Set 4
Modified French Press 10lbs on bar @ 25 reps
Triceps Push Downs – 10lbs on cable @ 20 reps
Jump rope interval – 50 reps


My Nutrition for the Day:
Coffee….one cup please


We had these too!!! Love the Brussells
1- Powered up Steel Cut Oats (My favorite)    
2 – Post Workout Shake
3 – Left over spaghetti squash with lean turkey pasta sauce
4 – Sweet potato with 2 protein balls
5 – Grilled Shrimp & Chicken with Steamed Green Beans/Broccoli
6 –Protein Pudding


CHECK OUT THE FOOD BELOW: SPAGHETTI SQUASH COOKED IN MY CROCKPOT (3 HRS), LEAN TURKEY PASTA SAUCE, AND OUR LEAN PROTEIN SOURCE DINNER…GRILLED SHRIMP & CHICKEN!!!

Fabulous Grilled Shrimp & Chicken Breast!!! Under 30 minutes

Crock Spaghetti Squash...EASY!

Lean Turkey Pasta Sauce for Squash...YUM


IF YOU ENJOYED THE CONTENT, LIKE IT, AND LET ME KNOW BY POSTING A COMMENT!  STAY HEALTHY!

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