I DON’T SWEAT THE SMALL STUFF

Motivation of The Day: Let Go of Those Things You Can’t Control & Work On Those Things You Can!

Early rise this morning… enjoying a fabulous cup of coffee and pre-workout shake. A large part of my being healthy is NOT SWEATING THE SMALL STUFF. In everything that I have experienced in my journey of life, good and not so good, I have taken the philosophy to learn and grow stronger, wiser & better. That has not always been easy to be honest. But life is too short not to appreciate each moment as a gift, a day to be MY BEST ME in that moment. When I wake each day, I have a choice of how I will respond in all circumstances….”life is 10% what happens to you and 90% how you respond to it”….this is a WOW quote in my book. I live my life according to Darla reaching for my own goals and dreams and NOT according to what I may think others expect of me. So many times I see people get caught up in that….and in the distant past…I also have been guilty of trying to please others in an unhealthy way. Today is brand new….shiny, bright and ready for all things possible….I AM IN AWE OF THAT! I celebrate who I am today as a woman, mother, wife, and trainer. I live my passion to help people be the best they can be with the genetics and possible limitations they have. This feels pretty fabulous every day and this motivates me BIG TIME. I make the choice to take care of myself because my body and life is a GIFT….do I trample a gift or toss it in the trash…HELL NO…I carefully unwrap it, adore it, dust and polish it to imperfect perfection. Did I tell you that I do not believe in perfection….I am always a work in progress. Can you see the word picture I am painting with this? It is not about having an obsessive workout program and nutrition program that is crazy ridiculous in the eyes of society. This is about how important and passionate I feel about health, feeling my best, looking my best, and having a quality of life that defines that I am taking care of my body….The BEST gift. This is what I share with YOU through my BLOG and if I can MOTIVATE you through my life’s journey, then this is also a celebration to me. Have a fantastic Thursday;)

My Life to Motivate YOU! Stay Healthy

My Workout of the Day:

Long Cardio 45-50 min on my ARC and Core Work

My Nutrition of the Day
Coffee, 2 cups this morning….YIKES


1-Pre-workout shake (1 piece of fruit, ½ scoop of whey, splash of juice)
2-Post-workout shake (fruit/nuts/fiber/yogurt/whey)
3-Powered Oats (Scoop of whey/nuts/raisins)
4-Sweet potato & shredded grilled chicken breast
5-Egg white scramble with spinach/onion/avocado
6-Protein Pudding

OH Puke…. and for the LOVE OF BULK

Motivation of The Day: If Your Attitude Says Can’t Then You ARE DEFEATED Before YOU Begin…Life Changes Begin with I WILL TRY & TRY AGAIN!

Just ME!

Lots to cover in such a short space. What do I mean by OH PUKE…funny…this morning I pushed myself on a strength ARC interval to the point of feeling the effects of anaerobic training….which can be…AM I GONNA PUKE OR NOT? Well….I DIDN’T….YEAH….but WHAT A THRILL RIDE. Interval training whether it be cardio or bodywork is my absolute favorite body push. Each time I utilize my ARC in this way, I try to beat my prior cal/hour burn….I got it into the 900s this morning….OH YEAH. This is when you want to cry…kidding…but not…it is really a bitter sweet 30 minutes of I am not going to let this thing beat me, and I WILL CONQUER & beat my last time. What helps me is having the proper music to motivate me through this type of workout. Today it was Classic Rock & watching my hubby perform his leg program at the same time. What a combo;) I should have placed a bucket under me to catch all the sweat…literally. YES…Girls SWEAT…it is not all about looking cute at this point. As you know all my images displayed are during or after workout, with the exception of the model shots I display…and even those are NOT photo-shopped. I want you to see the REAL me….nothing to hide or cover….and I think that is pretty cool…I hope that you agree. The remainder of my workout was just as challenging as I was already whipped by my interval training. I stretched a bit and continued on with modified back & legs, moving onto triceps and core. I like to have everything completed in an hour….then I enjoy a longer stretch at the end of my workout. If you think I spend hours in my gym working out….WRONG...I maintain myself with daily workouts of an hour in length and one recovery day per week. In my opinion, spending more than one hour is a waste of time, and honestly….things are not getting done efficiently quite frankly. OK… moving on…last night was bulk purchase night…loaded up on sweet potatoes, fruit, nuts, and whey protein. What do I mean by bulk….Check out the picture with my sweet potatoes..10lbs, moving on to oranges..8lbs, almonds…3lbs, walnuts…3lbs, and my favorite jar of almond butter…1.6lbs. Last night, I fired up the crock pots and slow cooked 3 cups steel cut oats with cinnamon sticks and flax meal and in the other…brown rice 3 cups spiced with salsa, cumin, onion, garlic, and I think every spicy thing I had in the cabinet. Those photos are included as well. As I am writing this Blog, I am crock cooking 8 chicken breasts covered with spices. The aroma in the house today will be the BOMB!!! Why do I do this….because I CAN, because it WORKS, because all my food is ready, because it keeps me accountable, because it saves money, reduces stress….and so many benefits that are fabulous…FOR THE LOVE OF BULK!


My Workout of the Day:


30 minute ARC Interval…OH PUKE;)

Negative Pulls..Slow Controlled, Protect Neck!

Bodywork focus back/legs/triceps/core 
Set 1: repeated 4x
Negative pull-ups 8-10 reps
High Step Ups 15 reps
Hamstring Curls 25lbs @ 15 reps
Set 2: repeated 3x
Modified smith triceps press 15lb on bar @ 15reps
Cable rope push-downs 10lb @ 15reps
BOSU oblique’s 20 reps each side

Nutrition of the Day: Can’t wait to dig into the oats & brown rice!


Coffee, one cup please


1-Pre workout shake (the light one)
2-Post Workout Shake (Powerhouse)
3-Steel Cut Oats with Whey Protein Added
4-B/S Chicken Breast & Spicy Brown Rice
5-Spinach Salad & Roasted Chicken Breast
6-Protein Pudding

My Bulk Sweet Potatoes...One a Day;)

Bulk Nuts...Bagged and Ready!

Spicy Brown Rice (right) & Steel Cut Oats (left)

STAY HEALTHY!!!!

I LOVE My ARC Trainer…Cardio….Bring It!!!

Motivation of The Day: Do You Want IT…Go Get IT!

Cardio Leans My Body Good

This morning I had plenty of energy from my carrot cake splurge last night….carbo-loaded and ready for some serious cardio. My favorite equipment to use…my CYBEX ARC Trainer….talk about kicking my own backside….YAHOO…BRING IT! My personal challenge was on and I enjoyed the thrill of keeping the cal/hr burn at 800+. I absolutely love the non impact features and utilizing my own power to push this thing. Did I tell you I sweat like no other….I LOVE IT…the more the better. I come from a track background so love the long distance rides on my ARC…with intervals of course. Interval training is the BOMB for aerobic/anaerobic workouts, and I get the most burn for my minutes….hundreds of calories…Now that is FABULOUS. This morning I went for a 50 minute ride and enjoyed every huffing and puffing moment of it. My cardio contributes to my lean physique….I get in cardio almost every day for different time intervals….one workout could be for 20 or 30 minutes & finishing with other bodywork within my 60 minutes to complete my routine, to an all cardio long distance and core day. I really miss out if I do not complete some sort of cardio training….it is my thrill ride…but also my meditation time. It is amazing how much clearing of mind clutter happens especially during my long distance ARC ride. When I am done, I feel absolutely like a positive bouncy ball…full of energy, and overall ready to go for the day. Speaking of...gotta run...Mighty Monday Clients;)



                                                                                     
Workout of the Day:

I LOVE MY ARC...Bring It Cardio...I DID!!!

 50 minute ARC trainer & Core…My Sweat was ON! 


The Quickie 2 Body Part Blast ~ Butt & Biceps;)


Repeated at least 5x…I lost count…just went until I was DONE!


Squat with 15lb @ 20 reps

Biceps Curls 10-15lbs @ 8 reps

                                         

Biceps Baby!



Squat Girl Squat;)

Nutrition of the Day:


Coffee - 1 cup please & not my real food;)


1-Post Cardio Shake
2-Post Body Work Shake
3-Left Over Blackened Chicken Salad


MEAL 3 TODAY!!!



4-Tuna mixed with spicy mustard Sprouted Bread

5-Fresh Green Beans with Grilled White Fish

6-Protein Pudding

My Leftovers from the restaurant….Blackened Chicken Salad with Avocado & Veggies…No dressing…it was so good I did not need any!!!! The BEST part, 2 for 1 meal….so the pocketbook feels OK with that;) 

MY SPLURGE LAST NIGHT....I MADE THIS AND IT WAS BOMB GOOD QUALITY

Happy B'Day Dad!!!!

STAY HEALTHY!!!!!

SPLURGE...It Better Be Quality!

Motivation of The Day: Stop Talking About It and Do IT

I LOVE MUSCLE...Print Ready Shot

Why did I choose this picture....it represents what a body can do with "clean eating" and regular workouts.  I do not take supplements, except for whey protein and my multi-vitamin packs.  A complete NATURAL girl is what I proudly am. Let me share that this represents years of consistent Stay Healthy living.  Achieving muscle mass does not happen over night and is a process of a work in progress and goal achievement.  I personally like the look of a well sculpted body and it represents art to me.  I especially love defined shoulders;) Let me also share that there is NO SUCH thing as a quick pill, powder, drink, or device that provides a "use today and gone or gained" tomorrow...I mean REALLY! That is another soap box that I can spend hours talking about.  What I do want to blog about today is how I SPLURGE...Yes...on occasion I DO SPLURGE.  Let me tell you what I think about it though.  It is not something I plan into my week and promise if I eat healthy all week, then I can have something that is not on my typical Stay Healthy choices...this feels wrong to me.  Putting something into my body that potentially is not good for me does not feel like a celebration, a gift, or a SPLURGE.  This is not to say that I do not have fabulous fun foods that are not on my menu, I just do not plan for it.  What I mean by fabulous is.....the FOOD SPLURGE BETTER BE QUALITY.  Today I am making a from scratch carrot cake for my father-in-laws birthday and that is what I mean by QUALITY.  I will not waste my taste buds on a packaged crap candy bar, cupcake, cookie....you get the picture.  I will lean toward a home made brownie or apple crisp ala mode....NOW WE ARE TALKING.  Splurges are few for me so the calories better be worth it.  Let me go a bit further into how I define a SPLURGE.  I see a splurge as a non-food gift for myself....like a massage, pedicure, or new outfit...or fabulous pair of shoes.  Now that is a splurge that will be around more than 20 minutes and that sounds pretty "Right On" to me;)  

Workout of The Day: Recovery & Active Rest...A nice hour walk in the park with hubby;)

Nutrition of The Day:
Coffee
1-Powered Up Steel Cut Oats

Power Protein Shake...I LOVE the Oranges right now

2-Protein Shake with fiber/fruit/yogurt/whey 
3-6 Egg Whites on Slice Organic Sprouted Bread
4-Blackened Chicken Salad (I will order this at the restaurant today)
5-Splurge: A piece of my home baked carrot cake
6-Protein Pudding

Stay Healthy!
Darla;)

Saturday Food Shopping...Whoop Whoop

Motivation of the Day: Capture the Moment of “ME” Time and Have Fun

I LOVE my Body Ball

Saturday morning….wonderful cup of coffee… actually I splurged and had 2 cups…YIKES…needless to say, I was ready for serious ARC trainer cardio after that pick me up. This will be one of those days where time will not be a factor and my day with no plans will be open for spontaneous fun, or catch up around the house. I actually LOVE days like this…and believe me they are few and far between, so I soak up every moment. What will I do today….well…things are running short in the refrigerator so off to the grocery will be one item on my agenda. Speaking of food that I need…I am often asked what kinds of things I buy and what I eat to maintain my physique. I LOVE to eat & do so every 2 ½ hours within proper portions of lean proteins, fiber, antioxidants, and healthy fats. What is a portion? A portion size is what I can fit in my hand….a palm size boneless/skinless chicken breast, a palm size of raw nuts, a palm size of grains….simple. Veggies are a no limit for me….I eat as much as I want throughout the day. I also LOVE natural almond butter & peanut butter so creating my protein balls using both healthy fats mixed with the whey proteins and adding things like flax meal, cinnamon, raisins, etc….has been great and a ready to go snack. As I am writing this & enjoying my post workout shake, I realized after scooping into the last of my chocolate whey…that I NEED MORE…so I will take care of that today as well. Let me share a grocery shopping tip with you…BEWARE of the CENTER AISLES…they contain all the CRAP food…think about it…the processed, sugar & fat-laden food items that are filled with empty calories and have food labels so long and with words that I do not even exist in the dictionary…lol…they probably do, but who has time to look all that up….I mean REALLY. If I do not know what is in a food product, it is surely not going in my face. This is IT: I stay to the outer perimeter of the store…the fresh produce, moving on to the lean meats, and dairy….I only make a mad dash to the center aisle for my albacore tuna, steel cut oats, 100% fiber cereal, and similar items. I maintain tunnel vision and do not entertain the crazy marketing “pretty packages” promising whole grain this & that, reduced sugar, heart healthy, and even the overused “organic” food term…the blah blah blah of unhealthy products at their finest…OK..Off that soap box. I hope that I am able to motivate people to READ THE FOOD LABELS. I recently wrote an article on a “Stay Healthy Nutrition Guide you Can Stick To For Life”, and will include that link for you. Off to do whatever I want today!

Stay Healthy Nutrition Guide That I Can Stick To For Life

My Workout of The Day:
45 Minute Cardio (Longer session on the weekend)

Body Stuff repeated each Set 4x:
Set 1
Neg pull ups (5 reps)
1 Leg Squat (balance squat 3x & kick up extended  leg after 3...that is one) 7reps/repeat other leg
Set 2
Cable Seated Low Rows 20 reps @ 35lbs  

Wide Leg Press...I KEEP Going for REPS

Close Leg Press...LOVE THESE

                

Modified Smith Leg Press 30-50 reps @ 50lbs on bar




Set 3
Biceps curls 10-15 reps @ 12lbs
Body Ball Abs 30-50 reps


My Nutrition of The Day:
2 cups of Coffee....ZING (not my meal or water intake)

1-Pre-workout shake (1 orange & 1/2 scoop whey)
2-Post-workout shake (1 orange, 1 scoop whey, prune juice, almonds, lt vanilla soy milk)
3-Sweet Potato & 6 Egg Whites blended with Mustard
4-Boneless/skinless chicken breast wrap with avocado
5-Spinach salad & Albacore tuna patti grilled with onions/garlic/spices
6-Protein Pudding

MY DINNER LAST NIGHT: GRILLED SALMON & CHICKEN WITH SPINACH SALAD...BOMB!!!

Grilled Sockeye Salmon, Chicken with Spinach Salad (xv-Olive oil/Balsamic)

Stay Healthy!


Darla ;)