I am a Negative Person…OH YEAH!!!!

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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!!!!

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STAY HEALTHY!

Butt Squeeze Anyone?

Motivation of the Day: Exercise without Proper Form and Function is a Waste of Time and Energy

MOTIVATION - AGE ALMOST 47

What the heck is she talking about….got your attention…GOOD. What I am talking about here is how I utilize my muscles while I am working out. In my routine today, I concentrated on a bodyweight interval targeting my legs and glutes as well as my anaerobic system. So, I give myself a good butt squeeze when I perform an exercise. What I mean by that is I think about my muscle, contract it, and use it to lift myself for example. I will share that during my ARC Trainer interval, I also concentrate on my glutes and contract them as I am running my bootie off. Do I keep them constantly contracted….NO…only during the movement….now that would be ridiculous to keep my butt in a constant contraction unless I want to create a “Charlie horse” in my bootie. Not the feeling I am looking for….what do I look for in a good butt squeeze…LOL? I am looking for the muscle being efficiently and effectively used during each exercise. I do not believe in wasting my time or any contractions. I want to feel a good burn in the muscle during the work, and upon completion of my workout, I want to feel as if I have exhausted the muscle completely and have to pick my butt off the floor and carry it into the next room. Not really to that extreme…but sort of. I maintain my glutes through high rep workouts and believe me, I put my all into the work. Yes, I am maintaining and this is how I do it. I enjoy the feeling of muscle fatigue from a good workout and DOMS (delayed onset muscle soreness) the next day. A good butt squeeze workout lets me know that I have challenged myself and worked the muscles in a different way to cause muscle confusion. I never let my glute workouts get repetitive and allow my muscle to adapt to the same routine over and over. I love to change things up all the time and feel my butt being squeezed in different ways to keep maintaining, sculpting and being the BEST me from behind;) Another butt squeeze tip…while walking, I contract my glutes to get even a more intense workout. I do just about anything to modify and make an exercise more intense…..even walking. I definitely love a good butt squeeze and I know that tomorrow will let me know even more that it was GOOD! Off to soak my bootie in some Epsom salts;)


My Workout of the Day:

35 minute ARC interval


My Leg/Bootie Interval….I repeated this 5x… WATCH THE VIDEO


Step ups 20 each leg
Low Squat bench step-ons 20 reps
BOSU jumps 20 reps
ABS on the bench 20 reps


My Nutrition of the Day:

Coffee, one cup please

MEAL 3: MY SWEET POTATOES & PROTEIN BALLS

1-Pre-workout shake
2-Post -workout shake
3-Sweet potato and Protein Ball
4-B/S chicken breast , avocado & mustard on Sprouted Bread
5-Grilled Shrimp & Fish with Steamed Veggies
6-Protein Pudding


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STAY HEALTHY!

Shake It Up Baby!!!

Motivation of the Day: Nothing Tastes Better Than Healthy Feels

Nothing Feels Better than Staying Healthy!

I have just finished my morning workout, jumped into the kitchen and made a post workout shake and video. I absolutely love my post workout shake…WHY…because it is my heavier shake full of fabulous nutrients like whey protein, fiber, yogurt, nuts, and fruit…OH SO SHAKE GOOD. My body is definitely ready for this powerhouse after my workouts & it is a fast way to supply my muscles with the much needed fuel that my workout depletes. I get an instant satisfaction drinking my post shake and it keeps me going for the next 2 ½ hours when I WILL be eating another healthy meal. Did I tell you I LOVE to EAT….YES YES YES….but I am stressing this over and over because it truly is a HUGE part of what keeps me looking the way I do. The shake may start my day, but believe me, I will be eating another 5 meals before this day is done;) In my refrigerator is already prepared chicken breast, spiced brown rice, steel cut oatmeal, and I always have veggies, fruits and raw nuts on hand. It is important to know that by eating, your metabolism is in the “ON” mode and burning calories efficiently. I ensure that my body is always fed and my metabolism is always turned on….I feel great throughout the day, never hungry, always satisfied, and full of energy. I never want to allow my engine to be turned off…YUCK…no calorie burn, let’s keep the fat in storage, low sugar levels which means cranky & no energy, sluggish, headache, and just an overall “POOH” feeling when healthy foods are not eaten throughout the day. This girl will enjoy my shakes, my foods, and be able to conquer my workouts and everyday tasks….and I am not kidding when I say…that it makes me FEEL GOOD to EAT STAY HEALTHY FOOD. So….is it difficult to live like this…NO…it feels too good not to. Have a fabulous Stay Healthy Tuesday!


My Workout of the Day:


ARC interval for 20 minutes


Bodywork…I repeated this one cycle 6 times


One Leg Squats with a Kick Up (3 count with 1 kick up at the end) 7-10 reps per side
Plyometric Split Lunge Jumps 20 reps
Biceps Curls 12lbs @ 15-20 reps

My Nutrition of the Day:


Coffee, one cup please


1-Post Workout Shake

POST WORKOUT SHAKE. ENJOY THE VIDEO!

2-Powered Up Oats (Whey/raisins/walnuts/cinnamon)
3-Albacore tuna with mustard on Sprouted Organic Toast
4-Sweet Potato & protein ball
5-B/S chicken breast topped with salsa & avocado
6-Protein pudding






IF YOU ENJOYED THE POST, LIKE IT, AND LEAVE ME A COMMENT. STAY HEALTHY!

My One Cup Mornings…..

Motivation of the Day: Start with a Plan and Make it Happen!!!

I used to be a no-coffee please girl. I actually disliked the taste, the smell and everything about it….especially the whole caffeine addiction issue. I remember tasting my parent’s coffee one day and oh my YUCK…they drank it straight up. It was one morning when I was 30-something that I met a friend at a coffee shop and shared a whole new experience. Maybe it was the social aspect but the coffee took on a whole new fragrance and taste. Of course, my lightweight self sweetened it with a bit of the no-no fake sugar that I no longer use. I remember having to jet home for some cardio or serious clean my house functional fitness due to the jitters. I felt as if I had energy for days…YIKES. Fast forward to today, I enjoy a fabulous cup of coffee in the morning, but I have to confess it is half calf…so still call me a lightweight. I listen to what my body communicates when it comes to caffeine levels and a pick-me-up is just fine with me. I do not care for the crawl the wall heighten the anxiety that caffeine can contribute to my sensitive system. I do confess on the other hand, that I do take advantage of the kick-start to my cardio program after a cup. There is so much controversy when it comes to coffee…is it GOOD for you…or NOT. Well, studies have shown that coffee drinkers are less likely to have type 2 diabetes, Parkinson's disease, dementia, and have fewer cases of certain cancers, heart rhythm problems, and strokes due to the antioxidants & minerals contained in coffee. The drawback is the caffeine…an addictive stimulant….Caffeine can raise blood pressure, as well as blood levels of the fight-or-flight chemical epinephrine (also called adrenaline), so certain medical conditions should shy clear. I will not be one of those to make a whole pot to get through my day…YUCK. I believe it is that kind of habit that would be unhealthy….I would not like to feel the caffeine withdrawal coming off that kind of intake. Just to let you know that reducing caffeine intake does come with side effects like HEADACHE & breast tenderness….YIKES. After researching all about the benefits of coffee and the drawbacks….I am pretty happy to continue my one-cup morning ritual. One cup of coffee, please……off to do my cardio;)




ARC LOVE!!!

 My Workout of The Day:  


Long Cardio and Core & Stretch















My Nutrition of The Day:
Coffee, one cup please


1-Powered up steel cut oats      

Spaghetti Squash Spaghetti....YUM!!!!


2-Fabulous Protein Shake(Mango/orange/yogurt/vanilla whey/ice)
3-Brown rice with albacore tuna
4-Spaghetti Squash with lean turkey pasta sauce…YUM!!!!
5-Protein Pudding






 






MY DINNER LAST NIGHT:


I MADE THIS IN 20 MINUTES!!! EGG WHITES, 1 WHOLE EGG, FRESH SPINACH, CHOPPED GREEN BELL PEPPER, CHOPPED ONION, MINCED GARLIC….SCRAMBLED ALL TOGETHER…TOPPED WITH 1 SLICE LIGHT SWISS (2.5G FAT) & AVOCADO




Egg White Scramble with Veggies...Simple & Stay Healthy Good!

THANKS FOR READING! IF YOU ENJOYED THE CONTENT, LIKE IT, AND LET ME KNOW BY LEAVING A COMMENT.
 
STAY HEALTHY!!!!!!

For The Love of Peanut Butter…YUM!!!!

Motivation of the Day: Change Does Not Happen in One Day…But What a Beautiful Day to Start!

I LOVE PEANUT BUTTER

I absolutely love organic peanut butter and it is a regular nutritional intake for me every day. I take it straight from the tablespoon or mix it with my whey protein to make my protein ball snacks. I am very creative with my fabulous fats…..YES….I have many. I also maintain this body with other good fats like almond butter, walnuts, flax meal, extra-virgin olive oil, and avocados. Tonight I will be having grilled salmon for dinner which is full of Omega 3 fatty acids. Did you know that the good fats help to burn the bad fats….imagine…..fats have received lots of bad press, but what is important to understand is that there is a difference between the fats that are great for your body and fats that contribute to the ruin of your body. Getting back to my love for peanut butter and what I want you to understand. I LOVE peanut butter…did I say that….BUT I eat it in proper proportion. The issue is the importance of eating good fat, which I do, but not to extremes of sitting with a spoon and eating the whole jar…YIKES. Now that would not allow me to maintain the ME I am today, and in fact, I would not like to see any kind of ME that would sit and eat a whole jar in one go on a regular basis. Good fats have so many health benefits to include reducing heart disease, stroke, hypertension symptoms, depression, joint pain, skin ailments, and an immunity boost giving protection from so many illnesses to include Alzheimer’s disease. I believe and call my fabulous fats the MIRACLE nutrients ….I mean just take another glance at the previous sentence. I realize that my love for peanut butter is not included in the Omega fats but just check this out….research has discovered that the monounsaturated fats in peanut butter are extremely good for the heart and health in general. In fact, five major studies confirm that eating peanuts or peanut butter can lower the risk for coronary heart disease by lowering the total cholesterol, specifically the bad “LDL” cholesterol and triglycerides. This is a BIG YAHOO in my peanut butter agenda. If you have not noticed…I love to research on every topic health related so today you not only get to enjoy my personal share about my love affair with peanut butter, but also learn about the benefits. Mom was not far off making my PB & Js on whole wheat growing up and to this day, I enjoy the taste, the texture, and the satisfied feeling that peanut butter gives me. Another personal share about my peanut butter….I mix it in my protein pudding every night and have it before bed….fabulous treat for muscle recovery and I never wake up due to being hungry. For the Love of Peanut Butter…SPOON UP;)

My Workout of the Day:


30 Minutes of Cardio on My Stair Stepper


Bodywork: repeated each set 3x (my intervals are included in the video)


Set 1



Lows Rows Help Keep my Back Strong & Protect My Neck

 Cable Low rows 30lbs @ 20reps                                 
Low jacks 3 jump 1 (15 reps) - Interval


Set 2
Tube Triceps Kick Backs 20 reps @ medium resistance
Modified Burpees 20 reps - Interval


Set 3
Lunge knee tucks @ 20 per side - Interval
1 leg squat thrust ups @ 10 reps per side




My Nutrition of the Day:


Coffee please – one cup




My Healthy Fats

 1-Post Workout shake (fruit/yogurt/nuts/fiber/whey)
2-Powered Up Steel Oats (1/2 scoop of vanilla whey mixed in)
3-Sweet Potato (got to have it) and 1 protein ball
4-Small tuna wrap with avocado/mustard
5-Grilled salmon & fresh green beans
6-Protein pudding




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