Tampilkan postingan dengan label fitness motivation. Tampilkan semua postingan
Tampilkan postingan dengan label fitness motivation. Tampilkan semua postingan

What I Can with What I Have Today

TIRED...that explains me today.  Hubby and I had a weekend adventure and needless to say, I did not get home in time to get ample sleep...YIKES...that feeling of fog head meets some sort of workout in between my fabulous Monday clients...I MADE IT HAPPEN.  YES...I brought to my game "what I could with what I have."  Did I do a HIIT workout...Are you kidding me???  OH hell to the big NO WAY.  First, I am a morning workout girl...NOT TODAY.  I needed my Oats, I needed my coffee, I needed a mental miracle...lol.  To top that off...the day is whirling by like the clock on Alice in Wonderland...I mean...SLOW DOWN already!  Getting back to what I can with what I had...30 minute ARC trainer ride listening to my upbeat music and really not trying to beat any records as the time counted down...YES...I focused more than usual on "am I DONE yet???"  Come on now...we all have these days...OK...getting back, I continued with 30 minutes of slow, methodical weight training focusing on back/chest/core and legs...WHEW...again, no rush...just thinking about my muscle as I was going through the motion and ensuring that the contractions were QUALITY!!!  I have this saying...NOTHING GOOD HAPPENS FAST...(in the gym anyway)...lol.  Have to have a sense of humor you know.  OK...here we go, as promised, more time on My Blog and I am off to finish my day but wanted to leave you with some.......

IN YOUR FACE MOTIVATIONS

Believe this!!!

A Healthy Lifestyle takes Action

Faith, Persistence, and Patience

Right or Left?

ONE OF MY FAVORITES






Personal Share:  Congratulations to my Fabulous Stepson, Jacob for graduating High school and soon to be leaving for Air Force Boot camp...Love You Honey!!!

Congrats Jacob, Love You...Proud Parents! 



Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  Let me know if you LIKE this entry, I look forward to reading your comments, and I am always in the mood for a Protein Shake;)
Have a Fabulous Week!
 
Stay Healthy ~ Darla



Setbacks SUCK


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Setbacks Suck...but Hey...I make the BEST of IT
Well, I have to say that I do not like setbacks…and in fact they do SUCK.  Going through the pain of a setback from my injury is the hardest part…but also having to cut way down to doing nothing with my fitness program…big YUCK.  I am such an active person and giving in to what my body is telling me is definitely a mind vs. body fight, and I have to say that I do practice what I preach…and listen.  I would not push my clients through a setback in ways that would further aggravate an injury and I need to apply that to myself…is it hard…YES.  Always honest here…I am one of those can’t hold her down personality types usually, but the wiser Darla says…hold yourself down GIRL!!!  I have been through so much and I can tell you…IT IS NOT WORTH IT…meaning pushing myself through pain only to land flat on my ass for days…hell to the BIG NO THANKS. I also have a supportive hubby who keeps me accountable to that.  In fact, he makes me promise that I will not workout for however long it takes to get back on track and feeling close to 100%...MAN THAT IS A TOUGH ONE FOR ME…I have to admit, I hesitate to answer…lol…but you know what, I have gone most of my life without an accountability coach…so although hard…I appreciate it.  The athlete in me truly wants to do at least something…cardio at the minimum…but if I feel discomfort even in that movement…well…I need to STOP doing that.  I confess that it is so hard to shut this part of me down…meaning the athlete, but what I do enjoy during my recovery time is working with my clients and being a part of their efforts as I push them through their fitness programs.   In a way, this satisfies my urge to workout because I am still in the environment, actively involved by pushing them, and celebrating the accomplishment of the finish.   

Getting back to my inner turmoil when it comes to setbacks…I am a person just like you…and I do feel frustration, blah, yuck, maybe even a bit of anger about it…I say to myself…really Darla…still feeling like this today…ugh…another day of ice packs, TENS unit, ice packs, ice packs, ice packs…well you get the picture.  Not a fun time and in fact it gets in the way of my quality life functions…spending time with friends, family, hubby, etc…It is really a hard thing to enjoy something when my pain level is saying a BIG HELLO all the time.  These are times I have to take a deep breath and accept that it is what it is for the moment and still the BEST me in the circumstance.  What the heck Darla…really…how can you be the BEST you when you feel like shit (can I say that??) Oh well…I did…that is me.  The fact is…I CAN and I DO…is it anyone’s fault that I am having a flare up…NO…well, maybe mine if I tried a new exercise that caused the problem…so…the motto that I hold true to…Life is 10% What Happens to You and 90% How You Respond to It…is always whispering in my ear.   

LOVE THIS
My response is…I do not like this, but I am not going to be a crabby “B” to hubby, friends or family…I mean really…what would that do for me or anyone else.  I take this moment to reflect on things like…not repeating the movement that may have caused the flare up or how I can modify the move even more to protect myself…it seems like I will always be a test as I go Gal…meaning it works for the New Modified Me or it Doesn’t…and then stick to the routines that DO work.  Setbacks do suck, but they also teach me what my body can or can’t do, and although I sometimes feel sad about the things I can’t do and think to myself…really…this is going to kick my ass like that, I appreciate even more those things I can do that don’t set me back at all…and that my friends…is FABULOUS!!! Stay Healthy!

MOTIVATION FOR THE DAY:  Always Strive to Be the BEST Version of YOU

Workout of the Day:
ARC Trainer cardio segment 45 minutes (I have been on this routine for 2 days now)

Nutrition of the Day:
Crock Pot Chicken Ready for Meal 5
Coffee, one cup…fabulous
1-Pre-workout shake
2-Post-workout shake, ¼ cup pumpkin seeds
3-Peppered turkey breast with Avocado on a Thin Bun, Grapes
4-High Fiber Wrap with Almond Butter and Dried Cranberries
5-Crock Pot Chicken and Baked Butternut Squash
6-Two Protein Balls






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

Stay Healthy!



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


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

Stay Healthy!

I am a Form and Function Girl ~

Motivation of the Day: Giving up IS NOT an option



I DID IT!!!!
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!

I Never Underestimate the Power of My Bodyweight Workouts

Motivation of the Day: Never Take Your Eyes off The Goal



I LOVE MY BODYWEGHT LEG WORKOUT
I am so enjoying my post-workout shake right now. Some days you can just get the taste so right…and today is one of those days. It is well deserved after my bodyweight leg workout and ARC interval this morning. Actually I split my routine and completed my ARC interval prior to a client and finished up my bodyweight leg interval immediately after my session. I am a “Get It All In” kind of girl as I shared with you yesterday. My plan was to complete it all this morning, but I chose to spend some quality time with hubby before he jetted to work….however, I knew my calendar would permit a split routine….see…Smart Planning;) Balance is so key…and I think I am rambling a bit here and off topic…so let me dial myself back to the point I am trying to make. What I want to share with you about my routine today is I respect the power of a bodyweight workout. I maintain my body with high rep, low weight interval programs where I constantly change up the routine to ensure muscle confusion. I basically follow the HIIT (High Intensity Interval Training) principle with all my workouts putting in modifications all the time. It works fabulous for me and I love the thrill of the challenge. OK….about the bodyweight workouts....think about the difficulty of completing a proper pull-up and push-up. The words to describe the pull-up….HARD AS CRAP to do and proper push-ups rank just as high in my book. Completing bodyweight workouts are definitely under-rated and deserve respect. Lots of strength and mass is gained from a push-up/ pull-up routine and is the basis for many military prep boot camps. Imagine completing a 100 rep pull-up routine….CRAZY kick-butt workout and talk about DOMS the next day….they will be there. Moving right into my bodyweight leg interval workout today…..I used my step bench as I demonstrated in the video and literally kept stepping up and back on the thing until my legs were completely burned….then hi-intensity ME turned right around performed my cone touches for 30 to 50 reps per cycle or until I just could not do it anymore. I am very much a push myself girl when it comes to the interval segment…..I kick myself into high gear all the time. It is a rush to push myself and what a relief to get to recover for a bit…but then right back on the step bench for more. Even as I am writing to you, I can feel that my legs are fatigued….a bit tired and I know that tomorrow I will feel the delayed onset muscle soreness (DOMS)….I LOVE that feeling…another personal share;) Also…remember that I squeeze my butt on every movement…so I did have GOOD BUTT SQUEEZE today! So…hi- rep bodyweight legs with a butt squeeze please….OH YEAH…..LEGS ARE GOOD!!!!


My Workout for Today:



ARC Trainer Strength Interval 35 minutes


Bodyweight Leg Interval ~ Repeated Cycle 4x (Watch the Video)


Step Bench Lunge Series for 25 reps per side
Cross over Lunge
Back Lunge
Side Lunge
Cone Touches 30-50 reps (failure)


Stretching


My Nutrition for Today:


Coffee, one cup please


Meal 3
1-Pre-Workout Shake
2-Post- Workout Shake (SO GOOD)
3-B/S Chicken breast & avocado on Sprouted Bread
4-2 protein balls (Chocolate Raisin)
5-Egg Whites & Spinach Salad
6-Protein Pudding


BY REQUEST
STEEL CUT OATS IN THE CROCKPOT RECIPE:



STEEL CUT OATS IN CROCK POT...BOMB!
 2 cups steel cut oats
2 tbsp ground flax meal (optional)
2 tbsp wheat germ (optional)
8 cups water
2 cinnamon sticks
1 tsp vanilla extract


Place all ingredients in the crock pot before bed, set on low and wake up to fabulous oats for Meal 1.


POST SHAKE READY!
IF YOU ENJOY THE CONTENT, LIKE IT, LEAVE ME A COMMENT….AND IF YOU LIKE…OFFER ME A SHAKE;)

STAY HEALTHY!

It’s all about Maintenance

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!


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

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