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Showing posts with label exercise. Show all posts

I DON'T TAKE SUPPLEMENTS OR BELIEVE IN MAGIC

What I mean by supplements are those products that promise to create a fit and healthy body by popping or drinking whatever is in the bottle. I guess that is where I do not believe in magic either. I am a hard nut to crack when it comes to endorsing or promoting "enhancement" type supplements or drinks. Those that promise to burn fat faster, create bulging muscles, and guarantee the ability to leap over buildings in a single bound. In addition, they can come with harmful side effects I personally am not willing to chance. The next time you pick up a bottle of magic, take a close look at the label that will typically read "results obtained when combined with a healthy diet and regular exercise program." BAM ... what is the point of wasting money? Once a healthy diet and exercise program are implemented results will follow and that is without taking whatever is in that bottle. Also, all supplements are not regulated and many not clinically studied, and fall under the category of food and not medicine.

Of course any supplementation is a personal choice, and I am not a downer on all

things that may assist with improved health and wellness, and in some instances may be necessary for some people. I do indulge in the occasional protein shake, take multi-vitamins fairly regularly, and my body seems to respond well to glucosamine for reduced pain in my joints. This is more a maintenance body insurance program for me and I am not looking to enhance the way I look by taking anything that I have listed. I do not believe drinking a protein shake is going to define my muscles but do benefit from a boost of vitamin C if I feel the symptoms of a cold.

The primary source of my nutrients come from the healthy food I eat daily and not from dietary supplements. Because I eat a wide variety of food coming from lean proteins, good carbohydrates, and healthy fats I feel very confident that all of my nutrient daily allowances are being met. I fuel my workouts with healthy carbs, recover my body with lean proteins, and protect my cellular function with healthy fats.

I lift weights as part of my exercise program, but do not feel I need an over abundance of protein to make my muscles larger and leaner. I do not sit around eating loads of chicken breast and drinking several protein shakes per day. That is just crazy and would do nothing but tax my organs and create a constipation issue. The demands I place on my body through exercise do require more calories of ALL of the food groups and I just focus on eating healthy several times per day to satisfy those needs. There is nothing magic about that and in fact maintaining a healthy body is pretty simple and will only require eating right and exercise.

Read my article "Are Supplements Really Necessary"
for even more valuable information on the subject.

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Stay Healthy! Darla

FITNESS NEWS FLASH … WORK REQUIRED AND NEVER OPTIONAL

Life does not promise easy, fair, fun, happiness, or even health. In fact, life is hard and guess what, work is required and never an option. It is up to each one of us to create the lifestyle that we live and this is not going to be found in a jar, pill, powder, or shake. If popping a “fit pill” was the answer to all things magical and provided the body of our dreams inside and out, then I definitely would not need to write this blog. The facts are in and they have been for decades that the way to obtain a fit physique is through consistent healthy food intake, regular exercise, plenty of rest, water, and balance of life.

The “want it now” society tries every side-step method to achieve what can only be done through sweat producing work. There is not a pill or shake that is going to teach a person how to shop and select healthy foods for life and they will surely not sprout legs and exercise so that we consume the activity benefits. What usually does occur with quick fix programs is possibly some weight loss due to very low calorie diets and bodies that are running on empty experiencing negative side effects like dizziness, blood sugar and pressure issues, and nutrient deficiencies just to name a few. Frustration and discouragement typically follow as the program just does not feel good and studies have shown that any weight lost is put back on plus more.

Work goes with life, supplying our needs and wants. We want things so we work for them, and the same is true of our health. Health comes at the price of time, energy, and simply eating healthy food. The work is challenging and that is a great thing because it does change us, makes us stronger and better able to enjoy our body and life overall. We can no longer think that tricking health through gimmicks and potions is acceptable. That would be comparable to owning the golden goose and not having to put in our eight to five for a living. We are no strangers to what work feels like and it can be rewarding and provide an overwhelming feeling of accomplishment. The results of hard work are being able to achieve and have what we want and desire in life, and is never optional. If having a healthy fit body is the desire, put in the work and see what happens.

Darla Leal, Fit at 50

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PUSH THROUGH THE PAIN

I am not talking about pain that does not feel right when performing an exercise but what I am referring to is the emotional and mental pain that will enter each of our lives through differing circumstances. Whether we are suffering crisis from a family member being ill, a death, divorce, or financial strain due to a job loss, these types of stressful situations can cause us to not take care of ourselves as we place health and fitness on the back burner. We get so wrapped up in the pain of the event with our minds consumed, our emotional banks drained, and the energy to even put one foot in front of the other feeling like an impossible task. The burden feels heavy and the world can seem bigger than we are. It will be in these moments where taking care of ourselves through exercise and eating right is even more important, and often times pushing through the pain even when we do not want to will be what keeps us healthy emotionally and physically.

It will not be easy and I share this personally as I am currently struggling with my father being gravely ill and rapid decline in health. During sleepless days and nights of course I focus more on my nutrition and get in my exercise when I can, but do seek out exercise as being therapeutic and stress relieving. Studies have shown that exercise is directly linked to decreased depression and stress, which is why it is so important not to neglect this very important part of our life. Our bodies are made to move and doing that helps prevent a spiral down into dark mental places. All of us will experience pain in our life and that is unfortunately a part of this journey, and it will always be how we respond to the circumstances that will keep us healthy. Journaling is another great way to feel comfort through painful situations, and if necessary a great counselor, and I am all for talking to God and prayer. The Blog is an outlet of expression for me and sharing my feelings with you also provides healing and hopefully a comfort for others going through a painful life episode.

Life will not play fair that is a fact and we need to prepare ourselves by being healthy and happy to begin with. Being fit helps us to cope better during emotional stress. Today is always the day to take the steps necessary to become your best YOU in all aspects. Life is short, a gift, and taking it for granted is not only a shame, but will lead to a life of illness and unhappiness. When the painful things in this life come knocking on your door, will you be ready physically, emotionally and spiritually? Will you have the strength to push through the pain?

I dedicate this Blog to my wonderful father who is a fighter, and my beautiful mother who stands strongly by his side and for 55 years. Thank you for blessing me with life, faith and love.

My Beautiful Parents

Me and My Fabulous Father

HEALTHY AND FIT IS NOT ROCKET SCIENCE

When it comes to getting a healthy fit body, it is not about making it complicated, extreme, and it is far from a science project. There are so many confusing messages hitting us square in the face about the “right” diet and the “right” fitness fad exercise program to create what we so long to become. Even further, people rush in droves overspending on pills, powders, gimmicks, videos, extreme fitness programs, and anything that promises a smoking hot body in two weeks or less. Sadder still, there is no consideration of the negative effects on the body when such choices are made. It is the dive blind and hope for the best philosophy and that would scare the crap out of me.

Think about the word health and what that means to you personally. I live a life of health and fitness and teach it as a lifestyle of quality that includes eating healthy foods, exercise and stretch on a regular basis. It is also important to reduce pain in our bodies, and stress in our lives overall. Lastly, I touch on the areas of emotional and spiritual health and wrap health up in a balanced package of physical, nutritional, emotional and spiritual well-being. There is nothing blind about the correct approach to adopting a healthy lifestyle and achieving that smoking hot body.

We all have the potential to create our best healthy body, but fall short when we slip through the cracks of empty promises and seek out the quick fixes that are never guaranteed. What is guaranteed and will provide the results of good health and fitness are our individual choices to live a healthy life each day. This process is not rocket science but getting back to the basics of simple living. Eating healthy has become such a complicated subject of what to eat, when to eat, why to eat and the same is true with exercise as everyone preaches the “my way is the only way” agendas.

Let’s consider how to make healthy simple and work for each of us. I like to start by writing down healthy foods that I enjoy eating: lean chicken, fish, peaches, plums, raw nuts, fresh vegetables, yogurts, and chocolate for example. I do the same thing with my exercise programs: ARC trainer, HIIT programs, dancing, stretching, and weight training to name a few. I keep my cooking simple and healthy using olive and coconut oils, lots of spices, and herbs. I exercise for no more than an hour 4 to 5 times per week, and make it a goal to get plenty of rest. There is nothing magic about what works for me and I create my healthy lifestyle around what I enjoy. If the focus is on simple, healthy, and fun, the results of that lifestyle will be seen on the outside as well as the inside.

Adopting a physical healthy lifestyle is not extreme, is not meant to hurt our bodies but a gift of moving our bodies in a way to challenge and build a stronger self. There has been some trial and error as I have walked through the types of exercises that work best for my body, that continue to challenge me, but eliminate or greatly reduce risk of injury. I may try something and feel aggravation and not that good sore that occurs from a great workout, and that is my body’s way of telling me not to do that move. I simply remove what does not work for me, and keep what does. My workouts will not be your workouts, and I do not buy into that philosophy of there is only one right way. Life and health does not work like that and I say run from any fitness professional who preaches that agenda.

The same goes with adopting a healthy eating routine. There is never a “one-size-fit” all program, we all have different tastes, and I hope we are all steering clear of foods that upset our systems. Our bodies are wonderful machines that know exactly what to do with the food we consume, and honestly, we are all adults with common sense enough to know that if we continue to eat like crap, we will feel like crap, and our bodies will be wearing the consequences. There are no pills, potions, or exercise programs that will take away the results of poor eating habits. It is important to realize that although science is at work in our bodies every day, when it comes to adopting a healthy lifestyle, let’s leave the rocket science where it belongs and get real with keeping it simple.

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FIT AT 50!

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REALISTIC EXPECTATIONS

My last post dealt with my struggle through illness, and I must confess that at three weeks out, I am still dealing with residual upper respiratory issues and decreased energy. My body definitely dictated my abilities and limitations and there was no way I was going to be able to return to high intensity workouts and my favorite HIIT routines have been taking a back seat for the moment. This is all part of “realistic expectations” and although I may want something right now, it just is not going to happen. Sadly, there is no such thing as here today and gone tomorrow, and patience is very important on our journey to health and fitness. I will share that it is frustrating though and it is OK to feel like that. I am happy to be feeling better, working with my fabulous clients, and able to be social with family and friends.

My “Realistic Workouts” post illness started with no more than a six minute warm up, and basic large muscle movements like squats, lunges, pull-ups, light chest press, and core approximately ten reps and two sets for a total of thirty minutes. Believe me, that was taxing enough and I was ready to stretch. Today was my first twenty minute ARC trainer warm up and it felt pretty good, but I can still feel the lag on the energy. It is so important to pay attention to what the body is saying, and it will scream when I have had enough.

Realistic expectations involve creating plans that are reasonable, and obtainable. Going into something with the wrong mindset, and with the expectation of achieving a goal that is impossible will cause feelings of discouragement, and often times the “give-up” decision is made before seeing any positive progress. All effort toward weight loss and muscle gain is progress and it does not matter how long it takes, as long as the work is consistent and dedication to the program becomes a lifestyle. Results happen when perseverance is put into place and healthy eating and consistent exercise is a lifestyle. There is no magic pill that is going to create this lifestyle, but it is a wanting to be “REAL” about what it will take to obtain a healthy body and being patient through the process. We all want things to happen quicker than they do whether that be to look and feel healthier, have a better job, more money, new car or things, but the key is PATIENCE and REALISTIC EXPECTATIONS.

Rushing into a seemingly healthier body using unhealthy means, making a quick job decision that does not feel good, or grabbing that credit card to satisfy the “things” itch are all unhealthy ways of obtaining our wants without patience, and not being “realistic” or healthy with our choices overall. Unhealthy choices like these are the cause of “yo-yo” diet frustration and gaining back even more weight, create an unhappy personal and job life, and open the door to credit card debt that leaves a person stressed to the financial max. I have this saying that goes “Nothing Good Happens Fast” as it relates to these topics, and it really can be applied to many things in life. Taking care of ourselves is about a healthy lifestyle, and the choices we make each day that keep us progressing in a healthy direction. We all have the ability to get healthy and become our BEST self at any age, and any circumstance. It is keeping our “Realistic Expectations” front and center in our life to make that happen.

Gearing up for my fabulous fifty in May!

Stay Healthy!

Darla

BIT BY THE BUG

Last week proved to be the start of some sort of attack on my body that did not come quietly. To say that I have been “bit by a bug” is really too nice of an explanation for the being hit by a train, elephant sitting on my chest, unable to breathe feeling I experienced. Unproductive congestion and having to sleep reclined really sucks. This past week I have had a date with antibiotics, menthol under the nose, head under the towel steams, and lots of food channel, HG TV, and rest. I rarely get sick and so this took me by surprise, picked me up in the air and slammed me down to the ground.

I share this because there are times when a body should not be in the gym or even attempting to workout. Not that I felt like lifting my body off the couch anyway, but even as I began to get better, my body was still in need of rest. I am determined not to relapse and I am still dealing with residual congestion that is absolutely obnoxious. Along with the congestive yuck came weight loss living off soup, crackers, and Popsicles and this body just does not look or perform at its’ best with a deficit. This girl needed comfort food and hubby delivered with some of the best mac and cheese ever. Illness requires different needs and care and I am a firm believer of listening to my body in all aspects.

MY COMFORT FOOD

Another area that really hits hard during illness is frustration because I am not able to do the things that are in my routine. I not only enjoy working out but interacting with my family and friends and this has really put a halt to all of that. I am getting tired of hanging out on the couch coughing up non-productive phlegm balls. In the scheme of life, I know that two weeks off is nothing, but when you are going through the process of illness, it feels like eternity. I also think about how others have it much worse than I, and that brings any whining to a screeching halt. I do have to give a big thanks to my husband who has taken the best care of me, and puts up with the occasional gripe session, not to mention having to listen to all this coughing.

I will continue to rest and recover and return to work and the gym slowly. It will be important to not overtax this already taxed body so that the healing process will continue. There are times when exercise is not a good thing for the body as I shared earlier, and rest becoming the priority. The “old” Darla would not have put too much thought into a relapse and placed the exercise importance over the rest, but thank goodness she is long gone, and an older and wiser gal is in the picture. The overall point is taking the best care of us in this journey of life, and sometimes that means exercise has to take a back seat.

StayHealthy!

Darla

GOOD HEALTH DOES NOT CARE ABOUT BUSY

Society really needs to stop the glorification of busy, and I am not one who is going to listen and accept all the excuses of not having enough time to care about making health a priority in life. Let me rephrase that, I may listen to the laundry list, but I will definitely provide the tough questions in response and offer that better time management choices and priorities need to be addressed. So many people create too much “busy” in life that every second of every hour is consumed by work, overtime, functions, social, social, social, volunteer work, more work, more functions and the “YES” list goes on and on. How can anyone pull themselves out of such a drowning pool of stuff, and many times all those so called important things consuming every minute are not even necessary. Further, many of the things that fill those precious seconds are ways to avoid or hide from just “being”. What is wrong with society to feel guilty sitting still for an hour alone in a contemplative state, relaxing, meditating, or exercising. Has it got so bad that avoidance of looking at ourselves is too scary, disappointing, and living in denial has become the “norm”?

I am convinced that people think it is impressive to be over busy and brag about it ad nauseam like some sort of “busy” award should be given. I hope this ruffles a few feathers and causes people to think about their “busy” in the whole big scheme of life. I mean what is this so “busy” mentality that good health is kicked to the curb and illness is accepted, and further taking pharmaceuticals to take care of the illness and stress caused by the “busy” and that being accepted. Can you tell I am on a “soap box” on this subject? I have worked in the health industry for over 30 years, and am strongly stating that the tiresome laundry list of busy needs a good washing out. I am not talking about busy that may come from handling a temporary crisis, but years of putting off a healthy lifestyle all for the glorification of meaningless busy.

The hard truth is that good health does not care about busy, and all those things that are cluttering up our time, creating stress, and keeping us from a healthy lifestyle WILL bring the consequence of illness. Maybe not today or even tomorrow, but all that procrastination of not taking care of YOU will rear its’ ugly head in the form of illness, obesity, heart disease, cancer, diabetes, joint and spinal issues, depression, and that list can go on and on as well. It is the blow of illness that can rattle a person and finally cause a wake-up call to adapt a healthy lifestyle. Sadly, and many times at this point, permanent damage to body processes have already taken place, and the person that once was can never be again, to the extent of 100% recovery anyway. It is at that point that the “things” in life become unimportant as the struggle to become healthy, and the regret of not taking care of oneself surfaces to the forefront of one’s life.

We are all at a point of being able to prevent or greatly reduce illness, and I am and always will be a very candid health professional with you, my family, and all of my clients. I can write all this to you and hope that you listen, but this is your journey and your decision. I fear for those who choose to let this go in one ear and out the other, and if I have reached and shaken the limbs of others to start now to live a healthy lifestyle, then I have accomplished the goal I set out to with this write.

StayHealthy!

Darla