Why I Do It ~ A Client Success Story

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This is WHY I do It

I am over-the-top excited about this Blog!!!  I wake up every day with excitement to help people adapt healthy lifestyles and when my clients have been walking the talk of Stay Healthy Fitness, it definitely shows.  I schedule new client assessments 12 weeks out from initial intake giving their bodies a chance to change and to see the results of their dedication.  I get just as excited about assessment day as they do and it is a proud trainer moment....this is my reward…watching their faces light up, listening to all the great ways they have changed, how much they are enjoying the foods, feeling good, having more energy, less pain, and overall confidence…the comments are endless…and the celebration for that moment…PRICELESS!!!   Living a Stay Healthy life means having a quality life inside and out, and I am so happy to be able to walk beside so many fabulous people to educate, coach, and celebrate every moment of progress that brings them closer to their goals.  When a client comes to me for the first time and shares that they want to look better, feel better, have more energy…and the list goes on and on…we begin our journey as a trainer/client team and together we work to obtain those goals.  It takes discipline each day and a progressive approach celebrating every small victory with each step closer to the goal.  The beautiful part about starting to live a Stay Healthy life are the benefits that go unseen but are exciting for me to share with them as a trainer…decreased cholesterol and blood pressure readings, decreased resting heart and recovery heart rates, decreased BMI, decreased body fat measurement…and my physiological list can go on and on.  The more obvious benefits of creating a “New You” and shout YEAH…LOOK I AM DOING IT…are reduced weight, decreased body fat, inches lost, strength and stamina gained, increased range of motion…all that defines the outward appearance of what healthy feels like and what friends and family notice.  The combination is absolutely my wish for everyone and my passion to reach out and help as many people as I can to live a Stay Healthy Life…this is Why I Do It…It is people like Cindy that make it easy for me to say to myself…YES, Darla, continue to do this!  So, let me introduce my wonderful client Cindy to you…I am so excited about her accomplishments and I will not give it all away here, but I will let you read her story, feelings, and WOW moment of her assessment results and so much more.  Cindy is 59 years young and our Stay Healthy Fitness journey together began in May 2011:  

 

Stay Healthy Fitness Success Story

Cindy, age 59

CINDY NOW!!!!

Darla has provided me with the tools to change my life.  Prior to contacting Darla, I was exhausted all the time and I felt like I didn’t have the time to workout or prepare special meals.  Shopping for clothes was depressing and I needed resuscitation after getting on the scales.  The big 6-0 was approaching and I didn’t want to spend the future in a recliner.  So, I messaged Darla for help explaining to her that I also had a health condition requiring me to take weight gaining medications.  Darla was encouraging and supportive...exactly what I needed to make my 12-week transformation, a loss of 23 inches and 19 pounds.  No unhealthy weight loss tricks, just clean, simple meals and workable exercise routines.  Darla is extremely knowledgeable and continually concerned about preventing injuries and often providing me modifications to avoid inflaming painful joints.  She was also helpful in unlocking a health mystery for me.  For years, I had agonizing hip pain often waking me up at night and periodically causing me to limp.  X-rays only revealed mild osteoarthritis.  Gleaning information from our initial assessment, Darla suspected I also had trochanteric bursitis and had me begin a series stretches and exercises.  The results have been amazing.  I truly thought I would have to live with that pain forever.  After our first meeting, I knew Darla’s enthusiasm for life and fitness would be infectious.  She’s a wonderful and caring person and shares in your success for fitness.  Her gym is well equipped and immaculate.  Working with Darla has been the best investment in my life and I look forward to continuing my goals.  Thank you, Darla. 

Cindy, age 59

Roseville   

 BEFORE                                                                                               12 WEEKS AFTER

 

                                                

5-23-11, 179 lbs                                                                                      9-14-11, 160lbs                 

BMI 26.2, BF 32.1%                                                                             BMI: 23.5, BF: 26.7% 

  

                              

Cindy continues to work on her goals, has lost a total of 20lbs now, is gaining lean mass, continues to decrease pain, increase her range of motion, and overall, continues to improve the quality of her life

I began working with Cindy in May 2011 and what a wonderful first meeting.  Cindy was ready for a change and her enthusiasm was apparent.  We began our journey as a trainer client team to improve Cindy’s quality of life while reaching her goals.  I provided the exercise & nutritional guidance and Cindy lived this philosophy not only while working with me, but outside of the training studio…this is what it takes to achieve results.  Cindy, I celebrate your accomplishments…you are truly an inspiration and motivation to those around you.   I look forward to our continued time together as we progress toward your overall fitness and life goals.

Big Stay Healthy Hugs and Trainer Pride, from your trainer and coach, Darla;) 

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Stay Healthy!

It’s All Chemistry to Me….

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Me and My Protein

It really is a fabulous relationship…chemistry is so important when it comes to that.  What is also important is breaking those relationship bonds…YIKES.  How can that be good at all…the chemistry I am talking about is the process of what food turns into when it hits my face…my relationship with food.  What it comes down to is the simplicity of the calorie and me.  Do I count them….NO…but eating my 5 to 6 meals per day in small portions keeps me in the ballpark of where I want to be every day.  The Law of Thermodynamics says this…whatever is not burned as energy is stored…that is it people.  It is truly that simple. So, when large portions of food are hanging over plates and made up of high calorie fat laden items….look out energy storage…when excess calories are consumed the body converts what is not used into FAT stored on the body…OH YUCK…some would like to get more colorful than the YUCK word.  Also….I hear stories about the snack grabs…going to the pantry and grabbing a handful of this and that…snack snack snack..and usually on CRAP…guess what…calories in the face not burned through physical activity add up…BIG TIME!  Look at this example…let’s say you take in 2000 calories per day but are only burning 1500 calories per day, that means an excess of 500 calories are left over which are placed in the fat storage body bank.  There are 3500 calories in one pound of fat, so on this course of eating, a person would gain one pound of fat every 7 days…that is 4lbs of fat per month.  Can you see how this adds up…can you see how this works.  So do I sit around eating out of boredom, without reason, and just because it takes good….Hell to the BIG NO.  If you look at the simple chemistry behind it, and realize every morsel placed in the face is a calorie ready to be converted to another form of energy in the body….that in itself can be the motivating factor to knock it off, and take control of the chemistry relationship with food.  I eat to live and not the other way around….I have shared this before.  I maintain a fabulous chemistry balance with my food in (energy) and energy out (the physical activity) which keeps me at a maintenance weight.  Now if I consumed too much over several days…guess what…I would gain…Not what I want to do.  I ensure that my food choices are not heavy calorie laden with lots of veggies, fruits, lean protein, and healthy fats.  In fact, I eat as many veggies and as much salad as I want at my last meal….over half my plate are the greens.  My lifestyle with eating this way is as natural as breathing so it is not hard for me, and is key to maintaining my physique.  I never plan to count calories ever again in my life…been there done that years ago…it is a pain in the bootie….however for newbies wanting to get a handle on food intake….I feel journaling it for awhile is great accountability until the Stay Healthy lifestyle is completely adapted.  The Food Administration just developed a new food pyramid guide…the dinner plate…and I love the simplicity of the visual… a long time coming and it covers my philosophy on food intake pretty well.  The point I am strongly making is that weight loss is not hard to understand when you grasp that it is all about Chemistry….one last look.

The New Dinner Plate..Check Out the Portions!

~Too many calories consumed to energy out – fat is stored, weight is gained ..YUCK

~Less calories consumed to energy out – energy is burned, no fat is stored, weight is lost…YEAH

~Same amount of calories consumed to energy out – no weight is lost, Maintenance…This is ME…so YEAH

So, yes it is all about the chemistry for me...YIKES..that was a tough one in college...but now it all makes perfect sense for my Stay Healthy Life;)

  

Motivation of the Day: It's Starts with the Person in the Mirror

 My Workout of the Day:

Arc Interval Training: 30 minutes...YIKES..I really had to motivate myself today...did a no/no &   went to bed too late..BUT..Stayed TRUE to my Workout...LESSON LEARNED..Bed on time tonight!

This was Tough Today!

Body Work: repeated cycle 4x

Hamstring Curls 25 lbs @ 25 reps

Leg Extensions 25 lbs @ 25 reps

Low Ab work, Leg Lifts on Bench 25 reps

Modified Triceps Extensions 10lbs on bar @ 25reps 

My Meal 2

Nutrition of the Day:

Coffee, one cup please (needed it BIG TIME)

1-Post Workout Shake (gotta have my prune juice in it..lol..love it)

2-Sweet Potato with plain non-fat yogurt topping

3-2 Protein Balls (Vanilla Whey, Flax, Cinnamon, Raisin) YUM!!!

4-Grilled white fish with lots of grilled veggies

5-Protein Pudding

My Sunday Night Spontaneous Splurge...It was FABULOUS!

Splurge Report: Hubby & I made a Margarita Pizza on a thin crust Boboli, used low fat Italian cheese blend, fresh basil, roma tomatoes, olive oil, and minced garlic (YUM)!!! I had 2 slices. Our dessert...Low fat butter pecan ice cream with chocolate grahm crackers.  We were out all day and instead of stopping at a pizza place, we made our own...It was a spontaneous unplanned splurge...I never plan as I shared before and everything is better when I make it myself!!! 

I am SERIOUS about Spreading the Stay Healthy Life!

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Stay Healthy!

Struggling ….OH POOH!

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Me and My Blogging Area

YES…I have days like these.  I am not some un-human human…that sounds funny.  Sometimes people think that I am some super human never struggling, never burned out, never unmotivated, never eat a cookie, never tired woman of a woman, super trainer…WRONG.  I mean really, really???  Let me just say for the record…I am struggling today.  In fact, it was hard to get up this morning and I thought…crap, am I coming down with a cold…a bit of a scratchy throat…and just BLAH…YES really BLAH.  I was motivated by hubby this morning to drag my bootie to the ARC trainer and I originally had it set for a 30 minute strength run...and what the heck was I thinking…one of the hardest programs on the thing…it was a love hate relationship with my ARC…and I stopped at the 20 minute mark.  YES…the damn thing defeated me, or did it?  Let me think…what I did was the BEST that I could with what I had today…so I was not defeated…but ACCOMPLISHED.  I did continue into an arm/core/stretch program for an additional 20 minutes.  This was not going to be the day for interval training…NO WAY.  I am having one of those days where everything seems a bit overwhelming, and I am working on a specific goal right now and part of me just wants to say…do I have to?  Why does there always have to be something to do...My personal share: I am an A1 personality type and sometimes this can get in the way of putting on the reigns and STOPPING…letting my brain take a breather, letting all the THINGS in life just be for awhile, but the biggest for me is the thoughts that continue to go through my head…this now, that next, then on to the next thing..and OMG I forgot about that, and on and on and on…OK Darla…STOP already.  It is this kind of thinking that can get in the way of living a healthy life.  It is this kind of thinking that does not allow acceptance of who I am at this moment in time….well…today I am recognizing that I am struggling with being tired, working on this specific goal, and utilizing my time wisely and efficiently.  Seeing me for who I am helps put my life into balance, perspective and even acceptance.  So, today I am tired and struggling …and THAT IS OK.  Taking it a bit further, I will still do the BEST that I can with what I can give today in all areas of my life.  I did my BEST workout…YES…it was my BEST given how I feel today. I will apply my BEST self in working on my goal today…and that is OK. If my body is yelling for a nap…then that is OK.  The things will be there for me when I wake up…but I remember that through it all, balance in exercise, eating healthy, emotional, and spiritual living is key for my happiness & health.  So, yes…I am just like you and I am sure you can relate to some of the things that I have shared…Do I feel like finding a fabulous hammock in the sunshine and rocking my cares away for the afternoon…OH YEAH…sounds good to me and why not the whole year…now that is stretching it…but I am sure you know what I am talking about.  Reeling myself back in… I do have a plan, I do have a goal…and by writing this Blog…I have just motivated myself to get my backside in gear and get to it.  The beautiful thing that I realize is I do not have to do it all today…I will take what is my priority and work on that the BEST I can with what I have to offer today….and that is OK…struggling, well…I feel better now.

MOTIVATION OF THE DAY: GIVE THE BEST THAT YOU HAVE ALL THE TIME

My Workout of the Day:

Arc Trainer strength mode 20 minutes

Bodywork repeated 3x
Low rows 30lbs @ 20 reps
Biceps curls 12lbs @ 15 reps
Modified smith triceps press 15lbs on bar @ 15 reps
Body Ball abs 20 reps

LONG STRETCH!!!!

My Meal 2

My Nutrition of the Day:

Coffee, gave me NO perk
1-Post-workout shake
2-Sweet potato & Egg Whites
3-Protein Balls (May issue Natural Muscle Magazine)
4-Grilled Veggies & Shredded Crock Chicken Breast
5-Protein Pudding

47 Years Young

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STAY HEALTHY!

Behaving Myself….

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LEGS & CARDIO TODAY!

YES….I am behaving myself.  Do I think about being naughty…YES…YIKES…what the heck am I saying on this Blog.  What I mean and if you have been following, I listed a Bummer Report last time to let you know my neck was flared up…so what does that mean…staying lower body and cardio until I am feeling better.  Well, today I was feeling better and did I think about doing those negative pull ups….YES…however, I need to honor my body and know that I will pay for not listening.  I have become so in tune to the communication between my muscles and me that to push myself in a way to not build but to break down…IS NOT THE WAY TO GO.  I am a new modified ME….sometimes when days are good, it is difficult for me to put on the reigns…..the trainer in me says…Darla…listen to what the discomfort is telling you and YES, you are feeling better today, but give it a few more to really be able to handle the demands of the physical work and most important…to continue to build my body in a progressive positive way.  I teach this to my clients all the time, and what kind of trainer would I be if I did not honor the same philosophy for myself.  I walk the talk in fitness, nutrition and taking care of my injury.  Balance is key to maintaining the physique I wear today.  So, rest is just as important as the exercise…so I AM BEHAVING MYSELF.  I flew into my workout with a passion and completed an awesome ARC trainer workout for 45 minutes and a leg workout using my step bench and sand bags….I FEEL ACCOMPLISHED!!!!  I also look at things this way…when I do get back to my upper body…it will respond even more with the small break and rest.  I am a muscle confusion girl and working out my muscles in different ways all the time is what I LOVE to do….so for a few more days, I will focus on my lower body, and hitting the cardio hard.  Legs absolutely are killers anyway with the large muscle groups involved…talk about burn baby burn…and give myself 10 more…sometimes, I do not know how I do it…but I persevere…I am determined…I LOVE a challenge…and will never give up.  My attitude makes me who I am as well….I have come through quite a physical journey and will take the TLC when I need, but at the same time…does that mean STOP for me….ABSOLUTELY NOT…it just means…Change it up Darla…for now.  I will get back to my normal in a few….

Motivation of The Day:  There is ALWAYS a WAY….Remember that

My Workout of the Day:

ARC Trainer: 45 minutes

NO NO This Week!

Body Work: repeated cycle 3x
Squats holding 10lb sandbag @ 50 reps
Bench Cross over Step ups to Drop Lunges @ 20 reps/leg
Reverse Lunge on Bench 10lb sandbag @ 20 reps/leg
Low squat step bench walk on 20 reps per lead leg

My Nutrition of the Day:

Coffee, one cup

1-Post-workout shake
2-Powered Up Oats
3-Bday Splurge with My Son (Bean appetizer on Croustini & 2 drinks)
4-Spinach Salad & Protein Ball
5-Protein Pudding

Check out this Fabulous Grilled Mahi Mahi & Sweet Corn we made for dinner the other night in less than 30 minutes....the corn took about 15 minutes to grill in the husk...the fish grilled in about 10 minutes!!!!

Grilled Mahi Mahi in less than 10 minutes!

Grilled Sweet Corn in the Husk in 15 Minutes!

 

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I am Responsible for MY HEALTH in this Relationship

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I am Responsible for MY HEALTH

The alarm goes off at 6am and my hubby hits the snooze button…..more than once.  I am an early riser and when an alarm goes off…my feet easily hit the floor and head for the coffee pot.  The intentions are always there to get in an early couple workout prior to starting the workday and many times it is talked about the night before, planned for, etc…but it has become a hit or miss thing.  Would it be easy to stay in the cozy warmth of my bed….of course…and especially with my fabulous hubby trying to keep the cuddle on for just 5 more minutes…then 5 more minutes….it becomes a game of jump and run to escape….lol.  He knows how I am…he sees my discipline, my determination, and my morning energy that takes me into my world of LOVING my morning workout.  Do I get pissed off because he is not honoring our planned workout together….NO…do I not work out because he is not doing it with me…NO….I AM RESPONSIBLE FOR MY HEALTH….No IFS, ANDS, or BUTS….it is up to me to take care of this body.  I absolutely cherish my hubby and realize that he is an afternoon energy person and even into the night energy person.  That man can get his sweat on at 10pm…OH MY NO…not me.  The beauty about being in a healthy relationship is seeing the differences in each other, and accepting who we are as individuals….and MOST IMPORTANT…taking care of our health for ourselves and for each other.  So, off I go to do my thing while he stays in bed and gets some more sleep time and recovery.  This topic is very important and key to being a healthy person in my relationship….physically and emotionally.  I will not blame my husband if I do not get that workout in, am unhealthy, out of shape, unhappy, overweight, eating like shit or all of the above….REALLY…would it be his fault…Hell to the NO.  I would have to look at myself square in the mirror…YES…it is me who is responsible for MY HEALTH.  I have seen many of couple get wrapped up in the blame game….he or she is cooking unhealthy this or that and I have to eat it, they are not walking with me, working out with me…and the list goes on and on…OK…listen…STOP THE EXCUSES to not take care of yourself already.  Everybody has their own brain & body…we CHOOSE to be who we are regardless of who we are with.  I believe in taking care of this body for me, my life, this life….I have only one life with no rewinds…and I am going to be the BEST me until my time is finished.  NOW…this is healthy…and you know what….my husband tells me that I motivate him and he admires the woman that I am because of how I LOVE myself.  YES, we both benefit from living healthy, eating healthy, being active…and if that workout comes together once in awhile in the morning…that is our bonus.  Do I depend on it…NEVER…It is Up to ME to keep on keeping on the Stay Healthy Life.

Motivation of the Day:  Take Responsibility for Your Health

My Fav Cardio & Great for My Body..Arc Trainer!!!

My Workout of the Day: (my neck is aggravated:/  so staying away from upper body)

ARC trainer for 45 minutes

Bodywork: hi -rep legs  for 1 set (Yes, I took small breaks…this was HARD)

Leg extensions 25lbs @ 100 reps
Hamstring curls 25lbs @ 100reps
Body ball to the wall Squats 100reps
Pelvic tilts lying on the floor 100 reps

Nutrition of the Day:

Coffee, one ½ cup…I was tired..went to bed late :/
1-Post workout shake

2-Powered Up Steel Cut Oats

3-Egg whites on Sprouted Bread

Dinner is Ready to Go!!! Pre-prepped and in Bags...Grill and Serve!

4-Protein Ball (vanilla cinnamon raisin..YUM) & fruit

5-Grilled Mahi Mahi with Grilled Squash & Steamed Artichokes 

6-Protein Pudding

Bummer Report: My neck is aggravated so will focus my workouts on cardio & lower body until I feel better....so I am making the BEST out of the situation...ALWAYS POSITIVE & ICE IS VERY NICE!!!

Thanks Rehana 4 the FAB Bday Outfit

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STAY HEALTHY!

VOTE FOR ME!!!!

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 VOTE FOR ME FOR BEST PERSONAL TRAINER

VOTE FOR ME!!!!

WOW….what a whirlwind day so far…already 2pm and in between clients.  OK…I am officially 47 years young as of yesterday and just to let you know the conversation during my birthday dessert with hubby…how I am now in my late forties.  Hmmmm….let me ponder, how do I feel about that, is that a compliment for crying out loud?  IT DEFINITLEY WAS!!! Breaking that down further…we also talked about how good it feels to be 47 and 50, and be in the BEST shape of our lives.  Really, my chronological age is 47 but my physiological age is 20 something…YES…it is true.  According to my fabulous blood screens, vitals, etc….I am a woman in my 20s…I say WHOOP WHOOP….bring on the BIRTHDAYS!!!!!  Getting me back on track for today’s topic….VOTE FOR ME!!! What am I talking about now….every year the local network prepares the “BEST OF” for several categories and Personal Trainers is included.  YIKES…my entry was confirmed late and there are only 9 DAYS LEFT TO VOTE and leave a fabulous comment using the link at the top of this blog. I hope that I have been a very positive part in your life so far with motivation and sharing what I do through fitness and nutrition to maintain my physique.  I appreciate all your comments, emails, and questions and read absolutely everything that comes to me.  If I am able to reach even one person to adapt a healthy life, then I have done good….reaching hundreds and millions, I have persevered and done even BETTER.  Sharing my Stay Healthy life with you is my passion and gift….I hope that you are enjoying.  So…on this Blog today, I am asking for you to cast a vote for me as BEST PERSONAL TRAINER and if you are inspired to leave a comment…that would be so appreciated!!!!  I have included my workout for today….I kicked my butt….check it out!  One more time….VOTE FOR ME!

Motivation for the Day: The difference between GOOD and GREAT is a little extra effort                              

My Workout of the Day:

ARC Trainer – 45 minute (long haul SWEAT!)

Bodywork: (Watch the Video)

SQUAT FOR 50 PLEASE!!!

I repeated this series 2 x (that was enough)

Squats 8lb dumbbells @ 50 reps
Diagonal front to back hops 25 reps per leg
Lunge Backs 25 reps per leg
Round house kicks 25 reps per leg
Split lunge jumps 25 reps
Diagonal to side lunges 25 reps per leg
Jumping jacks 50 reps

My Nutrition of the Day:

Coffee, one cup
1-Pre-workout shake
2-Post-workout shake
3-Powered up steel cut oats (YUMMMM)

4-Grilled asparagus & zucchini with salmon (leftovers)
5-Spinach Salad with B/S chicken breast
6-Protein Pudding

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MAYBE……………………..NOT!

Motivation for the Day: Remove the “MAYBE” from your life and replace it with “I WILL”

Getting Ready to Video My Salad....Enjoy!

Ugggg…..that “MAYBE” word hits my ears like nails on a chalkboard. In the past, I would hear that word and think it was something positive, a hope of something that WOULD happen. Isn’t that amazing how that can happen….but it did. You know what else it does….it sets up for unrealistic expectations, let down and frustration….it can ruin a day if you let it. This older, wiser, better girl has turned this whole word around to its TRUE meaning….MAYBE means NO. WOW…that sounds like a wake-up call and can you relate to it as well? Think about these words….MAYBE, POSSIBLY, IF, MIGHT, SHOULD HAVE, COULD HAVE…but that MAYBE…YIKES…is the most overused NON-COMMITTAL crap word out there. It is either YES or NO…how hard is that for crying out loud. Personally, I no longer get sucked down the MAYBE…I do not know…path when I hear that word fly out of someone’s face. Maybe means NO, Maybe means non-commitment, Maybe means NOT serious, Maybe means I do not care, Maybe means…really NOTHING. Man am I a say it like it is girl ....but that is how I am and there it is. When you live through a lot of “MAYBE”, you learn that it is something that you do not want to accept anymore….I AM a girl worthy of more than MAYBE….and that FEELS pretty FABULOUS. I stick to my guns on this one. Being committed, positive, and SURE of myself and what I expect of myself and others is a healthy thing for me. Listen to this….MAYBE I will start my fitness program tomorrow, MAYBE I will meet you for that walk or run on Tuesday, MAYBE I will give you a call tomorrow, MAYBE we will get that project done this weekend….how does that sound???? I say pretty unacceptable, and more than that…colorful word unacceptable. If I am not worth your “I WILL” time, then….DO NOT BOTHER. Also, this is about the other person and not me….this is another wake-up call in a POSITIVE. I will NOT wait for someone to start my workout program….thank goodness for self motivation…and also in the past…burned by waiting for workout partners. Taking charge of my “I WILL” and not waiting around for someone else keeps me a Stay Healthy Girl. I absolutely bring this to the forefront of consultation with my clients….maybe will not work if you want to work with me. I WILL and I WANT to…and I AM READY….Now those words are music to my ears. I enjoy the benefits of being an “I WILL” girl and it benefits those around me because I am happy, positive, DEPENDABLE, and maintain a healthy attitude about life. OK….whew…what a REAL Blog on that subject...OK…I am off to do my “I WILL” workout…..SELF MOTIVATION ROCKS!

POST WORKOUT!!! YES

My Workout of the Day….I WILL!!!!

30 minute interval ARC trainer (I WILL kick my ass)


Bodywork interval training: repeated each Set 4 x


Repeat each set of 2-4x


Set 1
Low squat opposite knee tucks
Low Rows 35lbs @ 25 reps
Set 2
Fast paced Hi-Knees 100 reps
Tubing Biceps curls medium resistance @ 20 reps
Set 3
Zig Zag Jumps 10 reps/Jacks 10 reps
Tubing Triceps Kickbacks @ 20 reps
Abs – 100 reps on body ball


My Nutrition of the Day:



Egg whites on Sprouted Bread



Coffee, one cup

 1-Pre-workout shake (one piece of fruit, scoop whey, ice blend)
2-Post-workout shake (everything!!!)
3-Egg Whites on sprouted bread
4-Spinach Salad & protein ball (WATCH MY SALAD VIDEO)
5-Modified Taco salad (lean ground turkey, veggies, salsa, plain n/f yogurt)
6-Protein Pudding made with ½ smashed banana

My Quality Splurge...Scratch Brownies...YUM!

Splurge Report: remember when I shared that I do not plan a splurge….it is a spontaneous QUALITY thing that happens on rare occasion...I made fabulous from scratch brownies with walnuts, and scratch fudge frosting the other night….just had the urge and YEP….it was delicious. Check out the picture….I enjoyed one piece and did not go back for seconds. I absolutely refuse to purchase crap box ingredient mixes and even cautious purchasing so called “gourmet” products from the bakery….still filled with lots of “NO NOs”….fresh REAL ingredients…WRONG.

Core an Apple, Have a Salad & Stay Healthy

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STAY HEALTHY!