I am a Cheater and I am Just Fine with That

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YES...I AM A CHEATER

Yes, I am a cheater and that is just fine with me.  YIKES Darla, what the heck are you blogging now…well…not talking relationship…well maybe.  I am talking about my relationship with food to maintain my 47 year young self.  I thought Halloween was the perfect time to talk about this subject…being a cheater that is.  This fun, candy laden day is filled with tons of sugar and fat contributing candy bars, treats, cupcakes, cookies…and OMG…really…OH MY…steer clear of the grocery store right now.  In fact, I sit here blogging this 3 days before “trick or treat” time and I still have not purchased my candy to hand out.  Why???  Well, I or hubby need not be tempted by the bags lurking about and this type of food just does not live in our house anyway. Does that mean I never eat candy…well…of course I absolutely have a treat now and then.  If any fitness professional says they never do this…well…I will not go there…as this Blog is about how I maintain ME.  Moving on to the treats…do I have them…on occasion I will indulge.  Let me just share that I maintain a “clean” nutritional food intake almost daily…what the heck is “clean”…that word is thrown around so much in the health world, fitness industry, and is quite the food BUZZ word.  Well…I certainly do not run my food through the quick wash and dry cycle…of course I have a sense of humor about almost everything.   

My clean foods consist of boneless skinless chicken breast, lean turkey and ground lean turkey, salmon, white fish, raw walnuts and almonds, pumpkin seeds, sweet potatoes, Greek yogurt, whey protein, eggs, greens, lots of veggies and fruits, beans, oats, flax meal, peanut and almond butter, 100% high pulp prune juice, light soy milk…and I know I may be leaving a few things out…but I hope you get what I am trying to say here.  Drum roll…YES…I will indulge and have a quality splurge now and then.   

Love this COLD..REFRESHING!

OH…and my favorite “not on my clean list” candy is York Peppermint Patties…cold…YUMMM…refreshing.  YES…I know what you are thinking…really Darla…a YORK…the candy that says lo-cal on the wrapper…well…YES…it does, but I am a mint and chocolate gal and one of these in the refrigerator and served cold…absolutely REFRESHING.  I am just not into the nougat, extra chewy stuff…sorry…NOT ME.  OK…shared my candy…moving on to what I mean by my QUALITY SPLURGE...first…I never plan a cheat meal…but when the urge strikes me and I want a brownie, piece of pie or cookie…I WILL NOT go and get a packaged product…YUCK…that is a big waste of my calories.  My splurge has to be quality and baked with lots of TLC…just like my Mom made for me when I was growing up.    

My Annual Quality Splurge ~ Apple Dumpling

An example is my annual trip to Apple Hill where fresh baked apple dumplings are served with a warm cider sauce and ala mode for me PLEASE…Now that is what I am talking about. YES…I have a quality splurge and still maintain my physique just fine.  You see, everything in moderation…life is all about balance and not deprivation to the point of not enjoying LIFE.  This is unhealthy in my opinion.  I tell my clients that if they are wanting a cookie, dreaming about a cookie, thinking about it all the time…GO EAT THE COOKIE…but make it quality, not processed, go out for it,  DO NOT bring anything back home, be done with it and get back on the “clean” food track tomorrow.  I live the same philosophy as I teach my clients otherwise I would be a hypocrite…and that is NOT me.  I am real, enjoy LIFE, and have a quality splurge now and then.  The beauty about living such a healthy lifestyle is that I really appreciate the tastes, textures and overall experience of a fresh baked piece of pie, brownie, etc…it can be heavenly…and in that moment…IT IS.  I am not going to beat myself up over having my apple dumpling or whatever quality splurge I may be in the mood for either…I mean really…Why???  The world will not end, my body will not change, and I will still be fit Darla tomorrow…maybe a bit carbohydrate loaded…and full of energy for a great workout the next day ;)  The point I am trying to make is that I am a CHEATER…rarely…but I AM.  Life is too short to get so caught up in things like perfection, which does NOT exist by the way, that good times like having an apple dumpling in a beautiful setting are missed…NOT FOR THIS FITNESS CHICKIE…I AM A CHEATER…and I am just fine with that.

Love My Hamstring Curls

My Workout of the Day:

20 minute ARC trainer for cardio

Interval Training Cycle:

Each exercise performed for 1 minute and cycle repeated until 30 minute program was complete

Hamstring Curls @ 25lbs

Leg Extensions @ 25lbs

Jump Rope

Negative Pull ups

Split Lunge Jumps

Body Ball Abs

Step Ups (alternate leg)

Low Rows @ 30lbs

MY PROTEIN BALL SAMPLER ~ MY POWER SNACK

Nutrition of the Day:

Still enjoy my one cup in the morning

1-Pre-workout shake…lighter side

2-Post-workout shake (the works)

3-One Whole Egg, 4 Egg whites mixed with mustard & 1 tsp Olive Oil Mayo, ¼ cup pumpkin seeds

4-PB2 plus 1tsp peanut butter mixed with water on 100% whole wheat thin bun

6-Fresh Broccoli tomato soup with n/f ricotta cheese (this was so good!!!)

7-Two Protein Balls before bed made with almond butter

ME TO MOTIVATE YOU

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YES...I AM TALKING ABOUT REALLY PERSONAL STUFF~ ME at 47

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Give me some Watermelon

Yes, I am 47…am loving it, embracing it, feeling pretty darn fit, sexy and my BEST ME…that is for sure.  I absolutely love to blog…it is an outlet, and I am a very social person…have to be in my business…but for the most part…that is my personality.  The beautiful part about writing is being able to be expressive and so guys…just to let you know…I am going there about being a woman at 47.  As a trainer, I talk with my beautiful female clients everyday about absolutely everything fitness….right down to periods, cramps, constipation, hormone headaches, anxiety, hot flashes, night sweats, vaginal dryness…well you get the picture. 

Being 47 and a woman, I am not exempt to the YUCK changes that the body goes through at my fabulous age.  Do I feel like I am 23...YES…my body sometimes reminds me that I am not in the area of female changes….OH REALLY!!!  Now this is ridiculous…OK…things I do not like…night sweats….OH MY… soak the sheets and put myself in the heavy dry cycle for heaven’s sake.  Moving on to hormone headaches…when these hit....not fun…I do find that the OTC menstrual cramp medicine helps.  Let’s see…YES…irregular bleeding…another one of my non-favorites….I mean really…am I hemorrhaging or what….sorry guys…but ladies, I am sure some can relate.  One month can seem slight and the next month…I do not dare step out of the house…and walk to the bathroom cross-legged…yep yep yep…been there.   Why spend exorbitant amounts of money on fancy panties…NO WAY…Target here I come…lol.  Not to say that I do not have some of the fancies...but definitely not on PLAGUE days.  I was thinking about how much planning goes around this unkind week of the month…can I plan a vacation, weekend getaway, out with friends for the day….OH MY…wait everyone, let me grab my calendar so that I can count my days to ensure that Aunt Flow will not be along…I mean really…now bless the men who are understanding to their wives & significant others when it comes to women and going through changes. 

The thing about being 47 and experiencing things like night sweats, crazy bleeding, anxiety, and a whole different lower part….YES…the vagina does change as we age….OH MY…I said the V word, is that a pro-active approach is necessary.  My goal in life is to be the BEST ME at every moment and in every way…so I do take steps to have a healthy under carriage…lol.  This is a subject that many people are afraid to talk about and to write about…NO WAY…so, I will be the brave one and put it out there.  Things that I do to maintain my female reproductive health is using transdermal (rub on the skin) creams like progesterone and testosterone.  I am also a researcher regarding any natural way to maintain my body to include my vagina, and overall feeling of well being.  Hormonal changes are definitely not fair and I am doing everything possible to keep my body balanced.  I have incorporated eating ¼ cup raw pumpkin seeds & watermelon in my daily nutrition as a way to maintain a healthy libido. 

Raw Pumpkin Seeds...Giving them a try!

I am looking into things like L-Arginine and other similar supplements to keep myself in check.  I also read that using olive oil 3x per week massaged into the inner labia of the vagina keeps the tissue moist and supple.  YES…I am 47, but my goal is to do all I can to feel my BEST in every way…so talking about something like this I feel is very important…is it OH MY…I can’t believe she is writing about this…MAYBE…BUT…that is ME.  This is my life to motivate you and sharing about my life, and what I do to maintain my physical fitness in every way.  This is a subject that is very important for me and ultimately my relationship with hubby…who I must share is a very understanding man when it comes to absolutely everything woman…thanks Babe!  Do I want a dried up prune, unhealthy undercarriage for myself…OH MY Hell to the NO…well that might be overdoing it a bit…but really….I DON’T…so off to research more about olive oil.

 Motivation of the Day:  Look at Every Circumstance in Life as a Learning Experience to Grow and Be a Better Person

This is What I Can Do...Neg Pull Ups!!!

My Workout of the Day:

30 min ARC trainer

Body Stuff: Sets repeated 4x/1 min Intervals

Set 1
Incline Chest Press Smith: 40lbs on bar (1st time trying these...will see how I am tomorrow)
Neg Pull Ups
Set 2
Squats 10lb sandbag
Lunge Backs 10lb sandbag

My Nutrition of the Day:

Coffee 1 ½ cups
1-Pre-workout shake (lighter side)
2-Post-workout Shake (everything)
¼ cup raw pumpkin seeds
3-Lean Turkey Wrap (spinach/onion/tomatoes/mustard)
4-Grilled White Fish & zucchini
5-Protein balls (vanilla whey/flax/peanut butter/raisins)

My Published Stay Healthy Recipe for Meal 4

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Getting it All In!!!

Motivation of the Day: If you always have an Excuse You Will Never get it done.

A Sweaty ME earlybird workout today!

This morning has already blended into this afternoon….what a day already. Up at 6am to have my one cup and the aroma of the spiced chicken and oats filled the house…..YEAH!!! Now…I love that kind of time saver…several meals for the week…DONE! My spontaneous self took advantage of the moment and my hubby was kind enough to film the Crockpot event. Just back in town yesterday, I had lots to get ready for with work and getting back on track….that wonderful feeling of being back home is so nice. I love to get away, but enjoy the routine of having my foods ready to go, sleeping in my own bed, etc. Well…yes, I had lots to do, and I am jamming around here today in a flurry and multi-tasking in a huge way. While I am putting together my Blog videos, I am also putting away my chicken and oats into containers for the week…a load and load scenario. It works…and I will not let having much to do get in the way of getting in my workout. I could simply say…too many files to prep, food to cook, laundry to do, emails to answer, blogs to write, articles to prepare, recipes to create…on and on…and I know that many people DO that. Not this girl….hence the motivational saying for the day. Really, the laundry will still be there and the dishes will too….what does not remain the same from moment to moment is ME and YOU. I refuse to deprive myself of the moments that matter….and one of those is taking care of me….because…my health is my wealth. It is a thrill ride to challenge myself and see how efficiently I can multi-task and get it all in….do I feel a bit of pressure….YES…but…healthy pressure can be a good thing. It drives me to be an efficient person, trainer, wife and mother. If I did not follow through and created excuses for things…YIKES…what the heck kind of life and person would I be? How could I exemplify to myself, family, friends, clients, and YOU the importance of a Stay Healthy Life. I really would not even be here creating this Blog for you….because there would be some sort of excuse to not do that….No Way. I am not that kind of person….I will get it all in. Even through camera technical difficulties today…you will see in the videos….I did not get discouraged…but continued along at a good pace to complete my daily goals. I fit in completion of my Blog in between my clients and still was able to get the food in the refrigerator…do I have crock pots in my sink…YES…but they will be there when I get off work all soaked for an easy clean. Being successful at anything in life is about balance, no excuses, and getting it all in. I not only have a goal but I reach for those goals…..My goal for today was to complete my workout before my clients, finish this Blog before client 3, get my Crockpot meals into the refrigerator, review files, and answer a few emails….and I DID IT!!!! How do I feel….Accomplished….No Excuses for this Girl;)


My Nutrition for the Day:



Coffee, one cup please

I buy chicken in bulk for crockpot

1-Post workout Shake
2-Powered Up Oats
3-B/S shredded chicken on sprouted bread with avocado
4-Fruit & 2 protein balls
5-Egg White Scramble with Spinach Salad
6-Protein Pudding


My Workout of the Day:

ARC Trainer 35 minutes – Strength Interval


Body Work ~ completed 4 sets of the following


Negative pull ups 10 reps
Lunge back kick forward 25 reps per leg
Leg Extensions 25lbs @ 25 reps
Hamstring Curls 25lbs @ 25 reps
Lunge back kick forward 25 reps per leg
Low Rows 30lbs @ 25 reps
Lunge back kick forward 25 reps per leg

Post Shake Coming Up!

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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


IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE ME A COMMENT, AND IF YOU LIKE… OFFER ME A SHAKE;)






STAY HEALTHY!