Tampilkan postingan dengan label workouts. Tampilkan semua postingan
Tampilkan postingan dengan label workouts. Tampilkan semua postingan

My PIGS

NOT MINE...but OH MY...I DO NOT WANT MY PIGS TO SUFFER
OK...what is on my mind...MY PIGS...Oh My YES...I am talking about my feet and the need for comfortable high heels, wedges, etc...I am on the hunt to no longer wear heels that kill my precious pigs.  I rarely wear them, but when I do, I want the experience to not be a horror foot story where my husband has to carry me back to the car by piggy back ...I mean really????  YUCK...what in the heck.  YES...I am still talking about my health...foot care is so important...I want to take care of what I use everyday...I realize how important my feet are when it comes to supporting my structure, and do not want pain, callouses or growths of any kind to suddenly appear on my PIGS because I was lax in taking care of ME.  So, what I have read so far...skimp on a shirt, but never on the shoes...that would include my fitness shoes...Asics being my Fav fitness shoe...but back to the search of heels or wedges that are not only sexy...but I can walk as if I am on a cloud, without my PIGS being squished into contortion and OMG...take these damn things off already, would rather walk bare foot, or ride bareback on a horse to get back to my car.  Moving on to cost...WOW OH WOW...talk about expensive...anxiety producing...OMG...life savings for my PIGS...this frugal, coupon clipping, deal of a girl has to calm down here and realize that I am worth the cost of a few marvelous shoes that will be so beneficial to how my PIGS feel and ultimately, how I will feel during an episode of wearing them for several hours.  So...what am I doing this early Frisky Friday morning before clients...researching the BEST sexy shoes and COMFORT will be KEY for my PIGS. I would love YOUR input on heels, wedges, etc...I love personal feedback experience from great shoe finds. Kind of random...but hey...this is ME!  Have a fabulous Frisky Friday!

Friday In Your Face MOTIVATIONS

Consistent Exercise IS key to a Fit Stay Healthy Life


LOVE THIS IDEA...GOT PLAYGROUND...GOT WORKOUT!

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:)

It has to be GOOD ENOUGH


I AM GOOD ENOUGH!
In this world of extreme perfection and nothing being good enough, I say it has to be good enough…I will go farther than that and say IT IS GOOD ENOUGH…I mean really…YUCK…otherwise I would be such a miserable person always searching for something to fill some void I think I am missing.  You know what…I AM good enough.  I can recall a time in my life where I did struggle with the whole “not good enough” thing, always trying to please someone and giving so much consideration into what others thought of me…OMG…what a horrible way to be and so anxiety producing…just thinking back about it…I now laugh and am so thankful for being older, wiser, and so much better.  I guess it had to be a part of my journey of learning and maturing into the healthy woman I am today. 


Perfection and pleasing are tossed to the side, and just being the BEST version of ME each day is my goal.  I am not saying that I do not enjoy pleasing people with my cooking or something fabulous like that…I am talking about the warped thinking of “why did they not approve of this or that about me, or not like how I did something”…there is truly a difference.  Why did I even care???  WOW…talk about unhealthy thinking of the past.  What the heck does this have to do with maintaining my now 48 year young physique…I SAY EVERYTHING. 

It is my state of positive thinking and ACCEPTANCE of Darla, with all my imperfections and physical limitations that motivate me each day.  It is that “feel good” feeling that completely coats my spirit and provides an “AH HA” moment each day for me…I mean it can make me feel like a kid, not take things so serious, and free me to be ME…IT IS ABSOLUTELY FABULOUS!!!!  It is that whole not sweating the small stuff in life anymore and letting go of things I can’t control… YAHOOO …. YES…this is healthy, I feel healthy, I love how I take care of ME and I accept that about ME,  and it feels better than good.   I will go farther than good and say that it feels pretty darn GREAT! 


Starting the Weekend with this In Your Face Motivation!



Personal Goal:  OK everyone…I want to blog more and I am praying for more time to do this.  My goal is to MOTIVATE through my writing at least one time per week.  I have been utilizing my Stay Healthy Facebook because of its’ quick and easy download of this or that in seconds and I still plan to maintain that as long as FB does not continue to try and regulate business pages.  My passion and “want” is to channel the same feel of what I like to call “In Your Face” MOTIVATION posters here, along with helpful links, recipes, and exercise ideas.  I like that the Blog is individual and very personal…this is more down to earth and ME to MOTIVATE you.  So, even if I write a brief paragraph about my thoughts for the day or week, I am on board for that…how about you?

Check out my Stay Healthy Feature on pg 36 of  the June issue of Natural Muscle Magazine!

Stay Healthy Quinoa Chicken with Fresh Basil


Looking for an In Your Face MOTIVATION to move IDEA…I LOVE HIIT Workouts!
(My modifications...negative pullups for the pushups to protect my neck)
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 Weekend!




Stay Healthy!
Darla   

 

I am a Negative Person…OH YEAH!!!!

DO YOU LIKE MY BLOG…OFFER ME A SHAKE TODAY…

I Paid 97 cents for this FABULOUS Melon
Really I am…..what am I trying to say about myself…really Darla.  It is all positive…yep…this negative girl is positive about my negative self.  YIKES…But do I have your attention?  If you talk to my clients, they will surely tell you that I am a negative person too….even my hubby will let me know that.  I say YAHOO…love it.  What is all the negative hoopla that helps me be the person I am right here right now.  Well…I work my muscles using negative movements & it makes me a strong girl.  When I really want to focus & concentrate on feeling my muscles really firing, I work them slowly with the resistance.  For example, today I performed hamstring curls and instead of focusing the weights up, heels to the bootie (this is a positive move), I brought the weight up initially with a positive move, held at the top, and began to lower the weight slowly, breathing the whole time….the slower…the better…the muscles love it, and talk about burn baby burn…WOW…my backside already is feeling the fatigue.  This is another way I maintain the muscle I have worked so hard for….yes, remember I am in maintenance mode.  Being negative puts a different spin on my workouts, and I am constantly changing things up to confuse the heck out of myself…lol.  No, really, I love the feeling of controlling the weights during a negative move…it is a whole different program.  Being negative allows me to do so much with modification as well…so it is a win win for me.  If you have read my “About Me” and have been following my Blog…you are aware of my limitations and the modifications I need to implement to maintain my physical self.  What do I say about that…RIGHT ON!!!!  Another favorite negative move for me is my pull up.  I no longer pull against gravity (meaning a positive from the floor and up & over the bar) but I start from the top of the bar and slowly lower myself to an extension.  This is also a great way for a beginner to gain strength to build up the ability to do a full-on positive pull up.  Every exercise can be done in a negative way….so when I want to be a negative person….I will BRING IT…but it is really all POSITIVE…because that is who I am… a negatively positive person who Loves to share my fun self with you!

MOTIVATION OF THE DAY:  A POSITIVE ATTITUDE IS A CHOICE THAT WE MAKE EVERY DAY

My Workout of the Day:

My French Press Station

ARC Trainer for 20 Minutes (strength Interval)

Bodywork (repeated cycle 3x)
Leg Extensions 25lbs @ 25reps
Negative Ham Curls 25lbs @ 25reps
BOSU ABS 30 reps
Modified Smith Triceps Press 15lbs on bar @ 25 reps

My Nutrition of the Day:







Coffee, 1 ½ cups (oops)
1-Post Workout Shake (The Works!!!)
2-Egg Whites on Sprouted Bread (On a Kick)
3-Protein Ball & Fistful of Blueberries with splash of Vanilla Soy on top
4-Lean Burger Patty wrapped in lettuce (Watch the Video)
5-Protein Pudding (vanilla whey with banana…YUM)

Splurge Report: My Fabulous Friend & Client Meighan baked homemade cinnamon rolls with a cream cheese frosting & brought me a portion size one...how wonderfully delicious!!! Thanks Megs and worth the splurge...I ONLY EAT QUALITY!!!

Personal Memorial Day Share:  I conducted a Stay Healthy Fitness Bootcamp for models attending the Vista de Vintage fashion show and to support Courage to Be You!!! What a wonderful Stay Healthy time we had! I will be blogging about my bootcamps very soon;)
STAY HEALTHY FITNESS BOOTCAMP!!!

Post Workout Sweat is ON!!!!
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE ME A COMMENT, AND SHARE A PROTEIN SHAKE WITH ME

STAY HEALTHY!






Recovery Day….

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REST MAKES MY MUSCLES!!!
YES….I am a RECOVERY girl….I believe in the healing powers of rest, sleep and the fabulous benefits this has on my body.  In fact, I know that my lean gains are made during this very important time and I will not deny myself…so another way I maintain my 47 year young physique is to get plenty of rest and when my body is screaming for a recovery day…I LISTEN.  What does that mean…sitting on the couch watching & wasting precious hours in front of the TV eating crap…hell to the NO.  What it does mean is I do not plan a workout for me and if I do…it is active recovery….possibly a walk or even a stretch program in the studio in between clients.  It is also a fabulous time for me to catch up on paperwork, writing programs and the to-dos that are always there.  It also means that I stay true to my 5/6 small meals per day and using my palm size portion philosophy.  I will not be burning as many calories today, so my portions will remain a bit smaller, but very frequent…full of lean protein, fibers, antioxidants, and fabulous healthy fats.  This is very important for me as well being a woman at 47…meaning the healthy fats, especially flaxseeds, which studies have proven assist with hormone balance.  Ladies you know what I am talking about…pre-menopausal symptoms can be a bear…that will be a whole other subject though.  Back to recovery…exercise brings about tissue trauma in need of repair…do not let this alarm you.  It is a good thing and the way my body builds lean mass…when I feel DOMS (Delayed Onset Muscle Soreness) that simply means that the muscles have been challenged & micro-tears of the soft tissue are bearing fruit.  Recovery allows for building & repair of the stressed areas and PRESTO…MUSCLE!!!!  Of course there is a difference in…YIKES…I tore my muscle and …WOW...I worked out and feeling the fitness love today.  Usual post workout soreness should last no longer than 24-48 hours.  Sometimes it is the second day after my workout that I feel the DOMS the most and then I count from there how long the recovery lasts.  I try to get at least 6-8 hours of sleep per night…very important for healthy recovery and in general.  Sometimes taking a rest or recovery day is hard because I LOVE to workout everyday…however…I know that it is counterproductive to over-train.  Not allowing my body to rest will set me up for chronic injury, disturbed sleep, burnout, decreased immunity, and so many things that do not say Stay Healthy.  Fitness is all about balance and being obsessive about my exercise to the point where my life & health are negatively affected is NOT a good thing.  So today I rest and allow my body to grow beautiful muscle and to regenerate so that my next workout I feel ready to challenge myself…it is like going on a mini-vacation for the day and coming back home to my comfort zone…my studio and me!  Oh another personal share…..I DO NOT WATCH TV….well, rarely…I am not kidding…and DEFINITELY NO TV IN THE BEDROOM…Big NO NO...I will let you think about that;)

My Workout of the Day: RECOVERY Active Rest

MY MEAL 3...SO SIMPLE STAY HEALTHY GOOD!
My Nutrition of the Day:
Coffee, one cup
1-Early Morning shake (small)
2-Mid Morning Shake (more like a meal)
3-Egg Whites on Sprouted Bread
4-Protein Balls & Sweet Potato
5-Spinach Apple Cran Salad w/Walnuts & Grilled Fish
6-Protein Pudding (maybe..depends on time of meal 5)


Motivation of the Day:  Not Having the Time to Take Care of YOU IS NOT AN OPTION



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

Stay Healthy!

Put A Fork In It..........

Motivation of the Day: In order to Succeed…try try Again, and Again and Again


I LOVE My Medicine Ball!
That is how I am feeling today…I would like to put a fork in this hormone headache…POOH! Really, this thing wants to hang on after having my coffee….caffeine is a vasoconstrictor & actually helps with pain relief…but not today….hard workout….still hanging on….OMG…OK…taking some NSAIDS. YES, I am human and have to resort to some OTC pain relief today. That is off my chest and on to the topic of forking. What do I mean by that…..OK…a bit more off my chest…I love to have my windows open on beautiful days to feel the fresh breeze blowing in…and today that is REALLY NEEDED…but THAT SEAL SOUNDING DOG that lives next door can ring the bells off a ship for crying out loud. Whew…I think this headache is really sensitive to seals…lol. YES…a bit of frustration coupled with cramps, seal song dogs, and a headache…sorry GUYS…I am sure the ladies understand. To top it off, my camera shut down mid video…REALLY…OK…laughing now. Can I say, one of those days…YIKES… Let me get back on track. NOW…the FORK thing…I ALWAYS order salad dressing on the side and if I want to use it, I DIP MY FORK IN IT, and then grab all the beautiful veggies and protein to enjoy with my meal. I am able to enjoy going out with my family & friends at any restaurant and order the way I LIKE IT. I am buying it so I order what I want. I hear so many excuses about how hard it is to eat healthy when eating out….OK…that is CRAP. Sorry, I am a say-it-like-it-is GIRL. How I eat is a choice….How you eat is a choice…anywhere, anytime, anyhow. It does not matter where I am, I decide what I put in my face, and how much I put in my face…and that is that. I maintain my physique by making smart choices and I CHOOSE to order lots of salads when I am out and PUT A FORK IN the dressing…if I even go there. Lots of times I choose not to….but if it strikes me…I Fork It. Eating out takes discipline and I have lots of that, and I also enjoy how eating healthy makes me feel…so really it is not a big deal for me to order healthy…as I have shared before…it is like breathing to me…my lifestyle. Truly though…how hard is it to say…PUT THE DRESSING ON THE SIDE. Why order a salad where the greens and yummy things are literally bathing in cream and fat…YUCK. Literally, I have seen salads so covered in the dressing that it is a slippery mess…not a food turn on in my book. I have talked with many a server, and they do not mind taking my order, and in fact, they usually have questions to ask me during our brief dialogue. It is great fun. Please do not think that you will offend someone by ordering YOUR food the way YOU want it. They are doing a job…you are paying them….got it! If they make the food extra special…a nice tip is in order. Speaking of tips and now that I am clear on my eating out salad strategy…..other things I do when I am out…first up…order a BIG GLASS OF WATER & drink often, I keep my paws out of the bread, chips, nuts, or any snacking junk sitting at the table, enjoy conversation, eat slowly and PUT A FORK IN IT;)


My Workout of the Day: Watch the Video
LOVE TUBES!
ARC trainer: 30 minutes

Bodywork: repeated this cycle 3 x
Tube squats 50 reps
Tube shoulder pulses 30 reps
Pivot front back lunges 25 reps per leg
Leg extensions 25lbs @ 25 reps
Hamstring curls 25lbs @ 25 reps
Medicine ball toss~fronts/ups/figure 8 @ 20 reps per move


My Nutrition of the Day:


A Beautiful Birthday Gift from my FAB client VICKI!!! Love ya & YUM!
 Coffee, 2 cups (hoping for headache relief…NOT)


1-Pre-workout shake
2-Post-workout shake
3-Egg Whites with mustard on Sprouted Bread
4-Fresh Strawberries and Protein Ball
5-Grilled Asparagus/Zucchini & Salmon (YUM!!!)
6-Protein Pudding made with ripe banana




Check out my Cinco De Mayo dinner ~ Crock spiced brown rice, topped with crock shredded spicy chicken, non-fat plain yogurt for the sour cream, fresh avocado and sliced tomatoes!!!

My Next Submission to Natural Muscle Magazine for the June Issue






Thanks for Supporting the Stay Healthy Life!
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT, AND IF YOU LIKE…OFFER ME A PROTEIN SHAKE USING THAT CUTE LITTLE BLENDER UPPER RIGHT CORNER;)


STAY HEALTHY!

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