The Cost of Living

What is the first thing that comes to mind…money…right?  Well, that is part of the “Cost of Living”.  I see this phrase in a whole new way as in the choices I make with my life.  What I choose to think, feel, how I act, respond, do or not do all determines my “Cost of Living”. 

Happiness comes at a price and so does stress and struggle.  I know that when I feel at my best and happy about how things are going, the cost for me is a great day, feel on top of the world, confident, and just all together fabulous…right?  Just as allowing some injustice that has been thrown my direction to take over my whole persona, well the cost would be stress, anxiety, and just an overwhelming YUCK feeling in my life bank. 

Sometimes, it is difficult to always pay the right cost all the time in life to receive the right result.  Look at how the “Cost of Living” affects health and I will speak personally here…If I choose to sit around and do nothing active, then the cost would be that my body receives no benefit of exercise, no positive endorphins to flood my system…and boy do I love that feeling, and really puts a damper in my routine.  Let me hit up my nutrition using the same analogy.  If I choose to eat processed crap, overload my system with sugar, and do not pay attention to what I put in my face, the cost would be not feeling well, probably constipated (YUCK), low energy, and really not feeling mentally good about ME. In both regards, my health would suffer at the cost of my not taking care of ME.

The mental game comes with the biggest cost as it really determines how each day will unfold, and overall how life is lived.  If I walk around with an “I can’t” attitude, the cost for me would be “I won’t” which eventually leads to never will, and I would suffer not only emotionally but physically.  Can you imagine what kind of life that would be for me…bitter, depressed, judgmental, wanting it but not willing to work for it…feeling the victim in life…now that is a heavy cost of living.  Looking at the flip side of having an “I can” attitude, the cost would be “I will” and “I did”.  Putting forth some energy (cost) to reap the benefit of a happy healthy life sounds like the type of journey I would and will want to continue for a lifetime.

That is ultimately what I am trying to get across with the “Cost of Living”…YES, it takes a conscious effort to want a healthy life and I do want this for ME.  It does cost me time, energy, some money, planning, and caring and I am not saying that it is always easy, but I can tell you that it has been worth it.  So I do put money in my health bank in the form of exercise, healthy food, water, quality ME time, time with God and many things that are invaluable…money can’t buy my health, but the things that I do for ME can and do provide me with a life that is full, healthy, and happy.  

IN YOUR FACE MOTIVATIONS 

 

Dedicated to My Mother ~ Happy Birthday

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.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding! 

 

Have a FABULOUS weekend and upcoming week!

 

Stay Healthy!

Darla;)

 

 

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A Hard Day

Blast off to Somewhere

I found this fabulous Motivational Poster that says “You are one workout away from a Good Mood”…this is so true!  Feels like a hard day, or hard week…all blending together as my fingers are trying to unwrap my feelings as I write this Blog.  I always like to say YES…I am human and have hard days, weeks, moments…just like you, I am not immune.  Sometimes I want to curl up in a human escape ball and ya know…blasting off to Hawaii sounds pretty good sometimes.  OH MY…what a share…well, why not…I mean really???  I have no fear of sharing who I am with you.  I am in and out of my workout writing this getting into that “Good Mood” coming from a great sweat.  It is my free therapy session where I process all the crap that can attempt to bring me down or create a hard day. As things come to my mind, I am near my computer for entry…that being said, back at it soon to return that will be for certain.

What the heck am I talking about…well, lots of things that have not been so fun…illness, a little surgery, and you know what can bother the most…being hit with the daily not so great communication or circumstances that can come from OMG…really…from them, or her, or him.  BIG YUCK…I am sure I am not sharing anything new…this screams…ARC TRAINER please and the other poster that I just found and absolutely LOVE…”God is STRONGER than my mood”…whew…Perfect for today and has been an “In My Face MOTIVATION” Screen Saver for me this week!

No…it is NOT my period or hormonal issues…although I must say that I do feel more anxious and edgy during that time…generally, I do not allow that to have any power over me though.  I am talking about living one day at a time, and just having, well…a hard day…I will not call it a bad day because I do not believe that days are bad…they are gifts.  I am happy to be here today…although hard…I am thankful. 

I am definitely a believer of a drama free life, not sweating the small stuff, letting go of those things I can’t control, and responding to life’s circumstances is 90% of the outcome.  Sometimes, depending on what the heck has hit me in the “funk” face determines how difficult it will be to not be sad, funky, down or whatever word best fits the scenario. I mean, if something continues to sneak into my mind and try to bug me…YUCK…it must have bothered me for some reason.  I will say to myself…I have let that go… so what the heck…maybe something triggered it…who knows…but the BEST I can do is be my absolute BEST through all situations…which I will also share…I AM NOT PERFECT…and so sometimes get this wrong.  I mean really, if I always get it right, then how am I learning?  Life is a learning journey and I will experience let downs, hard days, unfair circumstances, and unkind words …do I like this part…well, of course not.  Don’t we all want fairy tale days full of nothing but happy times, carefree living, sitting at nearby cafés sipping our favorite beverages while watching people stroll by…that warm fuzzy life that is perfect, picturesque, and stress free…OK…KNOCK KNOCK…time to wake up…this is not reality, and only a fairy tale perfect for travel brochures and romance novels.

What does sharing this have to do with living my healthy life…I think it still comes down to how I handle things.  Today feels like a hard day and the last couple months have been up and down a funky town ride, and I am going to grab onto that poster that I shared in the beginning…”I AM ONLY ONE WORKOUT AWAY FROM A GOOD MOOD”.  I release so much stress when I get my sweat on and achieve a feeling of strength that is greater than anything a hard day can give me.  Like I shared in my last Blog…my free therapy session…and when I am done with that hour, I seem to have a whole new perspective on things. My mood is definitely lifted in a positive direction, and I can think clearer, and make better choices for myself.   

So... Hard Day…Go Take a Hike!

Motivation of the Day:  You Are Only One Workout Away from a Good Mood

Workout of the Day:

ARC Trainer: Strength Mode, Level 6, 30 minutes (this kicked my literal Bootay)

Triceps/Biceps Interval

Cable push downs: 15lbs, 8reps, 5 sets

Tube kickbacks: (medium resistance): 8 reps, 5 sets

Interval of choice (one minute)

Biceps curls: 12lbs 8-10 reps, 5 sets

Interval

Nutrition of the Day:

1. Coffee with Sprouted Wheat Bread drizzled with honey

2. Post Workout Juice/Protein Shake Combo (The Works)

Stay Healthy Quinoa Chicken with Fresh Basil

3. Shredded Chicken Breast on Thin Bun with Avocado 

4. Juice/Protein Shake (The Works)

5. Quinoa Chicken with Fresh Basil

6. Peanut Butter Protein Balls

IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE A COMMENT, AND IF INSPIRED TO SUPPORT STAY HEALTHY FITNESS WITH A SHAKE DONATION…I THANK YOU IN ADVANCE!

STAY HEALTHY!

Stay Healthy Turkey Burgers and Baked Steak Fries

YOU CAN MAKE THIS......

A HEALTHY BURGER WITH FLAVOR THAT WILL KEEP YOU COMING BACK FOR MORE!!!!!!

Hi Readers!!!

This recipe is so easy to put together, fun, fresh, healthy, and with so much wonderful flavor...YES...cooking and eating healthy TASTES DAMN GOOD!!!

Ready, Set, Let's Go!!!!!

Stay Healthy Turkey Burgers and Baked Steak Fries

Baked Steak Fries:

Cook these first so they can bake while preparing the Burger

Heat oven to 400 degrees

Line cookie sheet with foil for easy clean up
Extra Virgin Olive Oil
Johnny Garlic Seasoning (or any seasoning you like)

Wash 1 large potato and pierce with knife. Put in microwave for 3 minutes. Place on cutting board, and slice into wedges leaving the skin on.

In a bowl, pour 2-3tbsp of olive oil and mix in the Johnny Garlic Seasoning. Dip each wedge into oil mixture and place on baking sheet. Put into oven and bake for about 15 minutes or until browned the way you like. I prefer a bit of a crispy outside and soft center. Continue to watch the cooking on these while making the burgers, and remove when browned the way you like. Set aside

The Burger:

Prepare griddle with Pam and set heat on medium high

1/2 lb ground lean turkey meat

Yoshidas gourmet sauce
Grill Mates Hamburger Seasoning
Crushed Red Pepper
Oroweat 100% whole wheat Sandwich Thins

Place the ground turkey into a bowl and pour 2-3tbsp of Yoshida Sauce over meat, sprinkle with 1-2tsp seasoning, and use your hands to mix together thoroughly. Form the meat into 2 patties and place on the hot griddle. Turn after browned, and continue to cook through, about 8-10 minutes.

The Toppings (have them ready to go!!!):

Fresh Avocado
Fresh Baby Spinach
Sliced Jalapenos in the jar (you choose your heat level)
Sliced Tomato
Sliced Red Onion (if the onion is not sweet, I grill mine for a bit)
Sweet Heat Mustard

Toss the Oroweat Sandwich Thins into the toaster to warm or if there is room on the griddle heat next to the burgers after they have been turned.

Spread mustard on both sides of the Oroweat Sandwich Thin, and top the bread with the cooked turkey patty. Start layering your burger with the toppings...I start with the Baby Spinach, Onion, Tomato, Avocado, and end with the Jalapenos. This is a messy burger so be prepared with a fork on the side.


Grab your plate, your burger, and a few fries.....You WILL LOVE THIS!!!


Stay Healthy!!!
Darla Benfield, LCPT, LCMT
http://www.stayhealthyfitness.com/

Eat to Live!!!!

My Chicken Salad for Dinner Tonight!!!!

You Can Make This!!!!!

Hi Readers!!!

Tonight's blog is having dinner with you tonight. I want to show that eating healthy is fun, simple, requires no measuring, and is not about getting caught up in the numbers, percentages, etc.... I put this together in about 25 minutes (less if the chicken was pre-cooked). All you have to do is open one can, chop a few vegies, throw over mixed greens, and enjoy a Stay Healthy Meal!!!

1 chicken breast seasoned with Trader Joes 21 Salute Seasoning and cayenne pepper (I like things spicy) and placed in Pam sprayed pan, and a drizzle of Yoshida's gourmet sauce and water, cover and simmer, turn over 1/2 through cooking and continue to simmer until chicken is cooked through, about 25 minutes. Cut the chicken breast in half or thirds....they are always too big. Save the remainder for meals tomorrow.

The Rest of the Ingredients...

1 can kidney beans (drain and use 1/2)

1 bag of spring mix (I use one large handful)

1 sweet onion (as much as you like)

5 small red and yellow peppers (chopped)

1 roma tomato (the whole thing)

1/4 fresh avocado (sliced)

Grab a dinner plate and start layering...handful of spring mix, 1/2 can kidney beans, chopped onion, pepper, and tomato, and sliced avocado. Slice or chunk the chicken and place as the last layer. I dig into this without dressing....enjoy the textures and tastes of every bit of the dish!!!!

I will be sharing ideas like this one on my virtual online personal training site available soon. http://fitness-4-you.com/Upcoming%20Events%20Page.htm

Stay Healthy!!!

Darla

Diet....The Dirty Word

Hi Readers…..

How have you been doing? Checking in with you to see how your “ME TIME” is going. Did you incorporate fun moving, healthy eating, and increased water????? Just a little food for thought and speaking of food, that is just what I want to address today.

DIET…THE DIRTY WORD

I developed an acronym for the word DIET and how it affects each and everyone of us.

D: Depressing
I: Illogical
E: Extreme
T: Taxing

How many times have you heard someone say they are on a DIET!!!! The media has once again hit us with sooooo many to choose from….Low Carb, No Carb, High Protein, Low Protein, No Protein, No Carb, No Fat, High Fat, Low Fat, All Soup, All Vegie, All Meat, No Meat, All Fruit, All Shake, No Sugar, Fake Sugar, Low Calorie, High Calorie, Eat for the blood type, Eat for the body type, Eat for the hormones, and for goodness sake…do not mix carbs, proteins, and fats together! Wow, this makes even my head spin. No wonder we as people are so confused about how to eat, what to eat, and when. Friends…..eat for health…how easy is that? Throw the DIRTY WORD out the window and implement a healthy NUTRITION PLAN that says YES…EATING IS GOOD! It is all about food selection. Eating 5/6 small meals per day is key to keeping your metabolism on fire. Restriction of the GOOD STUFF (FOOD) means Retention of FAT!!!

Stay Healthy!

Darla

Follow Up Fitness, Motivation, and Sharing

Hi readers

Are you becoming motivated????? What are you doing for that nutrition and exercise program…..Changes being implemented…..even baby changes. Today is the day after Thanksgiving and the pumpkin pie was wonderful…. How did you do over Thanksgiving? Did you read my last blog on “Eating for the Holidays”? Christmas is just around the corner and filled with wonderful temptations like cookies, fudge, candy, and let’s not forget that Christmas cheer…alcohol. Before you dive into December, re-read my November 17th blog and glean motivation to enjoy the holidays healthfully. The votes are in and my next article will be on “How to Gain Muscle”. I love this topic and look forward to addressing it.

Jumping into my morning…..I wanted to share my breakfast creation….leftover mashed potatoes, egg whites, pepper and spices. In a skillet, I heated up the potatoes making them a bit crispy and added the whisked egg whites. Added a bit of pepper and a pinch of salt. I also had some High Five Fiber bread……and Yummmmm…..protein, carbs, fiber….the works and perfect for my mid morning run!!!! I will probably hit a bit of weights before enjoying a fab protein shake. I am in a stage in my life where I utilize my time and exercise efficiently…..but there is always TIME….whether 20 minutes or one hour….I am a NO EXCUSES trainer and exercise ME time person. So…..if you hit me up with the NO TIME thing….I will definitely give you suggestions but simply refuse to accept that…..I think if you are honest with yourself, you would also come to the same conclusion….but sometimes it does take someone to kick you in the mental and physical bootie to get you going.

For those running on FITNESS STALE or BURN OUT and do not DO IT because the motivation is well…..burned out….

It is important to remember the stages of your fitness program and when it has become stale….now is the time to step it up. Also, if you have been performing the same routine for months or even years….guess what…time for a change. The body is very adaptable to routine and to ensure muscle confusion, changing up your exercise program will not only fire up the muscle fibers, but also bring a new mental outlook to your routine. Every one likes something brand new….right? Or another good line…. “Variety is the Spice of Life.” So spice up that routine that may have you in a non-motivational rut by trying weight resistance training, plyometrics, circuit training, or a boot camp workout just to list a few.

Stay healthy!

Darla