My Grocery Store Score

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HEALTHY SHOPPING SAVES $$$

Before I dive into what is on my mind today….I want to say a BIG thank you for my first two donations toward the Blog!!!!  This is so exciting and like I shared before…the small steps WILL become the BIG steps and eventually I can see this Blog becoming the source of motivation for many people to take that very necessary step to adapt a Stay Healthy Life…all for the price of a SHAKE…ABSOLUTELY FABULOUS…goose bump FABULOUS!!! I will share that when I receive enough donations, the first item that will be purchased to update the Blog…an HD camera so I can make better videos for you.  It is so exciting to receive your feedback and know that my life is making a difference in yours….such a reward.  OK…moving on to what I want to talk about today….GROCERY SHOPPING….first off, not my favorite thing to do….a BIG BUT here….the way that I shop makes all the difference in the world because it eliminates having to do it all the time.  I buy my healthy foods in bulk, package and freeze.  A new farmer’s style market grocery just opened near me and OH MY…what deals did I find.  You will see on the video.  All I have to say, it is NOT TRUE when I hear these excuses…”that eating healthy is more expensive and so I can’t afford to do that”….”I save more money eating my lean frozen cuisine, lean budget, micro health”…or whatever name that CRAP is called…OH MY…soap box Darla is off again.  Other things I hear…”the label says it is good for me”…oh “it is organic”…”it is gluten free”….”it is fat free”…”this drink has no calories, so OK”…STOP IT already…all this is just marketing hype to STEAL your money.  Let me share that shopping healthy, cooking healthy, and eating healthy is how I maintain my body…that is that.   I have a monthly budget for groceries and I come in under that number many times….I scour the papers for deals, clip coupons, and do whatever it takes to eat healthy on a budget.  All of us are in a jacked up economy right now, but for shit sakes, it can’t be an excuse to eat unhealthy….hell to the NO on that.  Buying in bulk is key to my saving money and making sure I have my healthy food for my meals….I make no excuses…that is how I do it.  It literally takes only 10 minutes to throw 8 chicken breasts into my crock and let it self-cook….I do nothing…I am not tending a stove, basting, or anything…I put it in, leave, come back and the FOOD IS DONE.  I prepare all my bulk items this way…as I have shared…my steel cut oats, my brown rice.  My eggs I do prepare on the stovetop…this takes 20 minutes….really, no biggie.  What I am hitting home about is this…IT IS NOT MORE EXPENSIVE to eat healthy foods.  It DOES NOT take more time to prepare healthy foods….in fact you can have that all done ahead of time.  I SAVE MONEY buying & cooking healthy foods…..when I have my food at home…I do not need to go out to a restaurant and put lord knows what in my face….YUCK.  I enjoy the fact that I have selected the fabulous meats, fruits, veggies, and anything else Stay Healthy to nourish this body.  I enjoy preparing simple healthy meals, and the convenience of having everything at my fingertips in the fridge or my cooler.    I have just posted 2 additional pages on the Blog…an About Me and My Published Recipes…I hope that you have checked them out.  As donations keep coming and allowing me more time with you, I will add more and more....My challenge to you today….get out your budget and for one month, add up how much money you spent going out to eat, vending machines, coffees, fast foods…anything like that and get an eye opening experience of OH MY...and THEN…I challenge you for one month to get familiar with your local grocery adds and clip a few coupons & follow my example for shopping…then last compare those two months and YOU LET ME KNOW which is a better deal financially and MOST IMPORTANT…for your HEALTH. 

Motivation of the Day: Shop the Perimeter of the Grocery Store for Healthy Finds and Avoid the Aisles

Squats...One of my FAVORITES

My Workout of the Day:

ARC trainer for long distance: 45 minutes

Body work cycle ~ repeated 2x
Squats holding 15lb weight 50reps
Neg pull ups 8 reps
Lunges holding 15lb weight 20 each leg
Biceps curls 15lbs @ 12 reps per arm
Modified Smith Leg Press 50lb on bar 50 reps

My Nutrition of the Day: (watch the video)

STAY HEALTHY TACOS FOR THE FAMILY!

Coffee, one cup please...I needed it;)
1-Pre-workout shake (I piece of fruit & scoop of whey)
2-Post-workout shake (fruit, whey, prune juice, fiber cereal, almonds, yogurt)
3-Sweet Potato & Egg Whites
4-Protein Ball with raisins
5-Spinach taco salad (Tues Taco night with Family)
6-Protein Pudding

POST WORKOUT SHAKES ARE MY FAVORITE

IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE A COMMENT, AND OFFER ME A SHAKE

STAY HEALTHY!

VOTE FOR ME!!!!

DO YOU LIKE MY BLOG…OFFER ME A SHAKE TODAY

 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

IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE ME A COMMENT, AND DONATE A PROTEIN SHAKE!!!

STAY HEALTHY!

Do You Enjoy My Blog…Offer Me a Shake......

BODY BALL DOES MY BODY GOOD!

Well….there I go again…not holding back and coming right out with it. I absolutely enjoy blogging and sharing my journey of how I maintain my physique through what I eat and what I do for workouts. Imagine having fabulous conversation with someone you have met for the first time at a quaint coffee shop, or eatery….what happens….what would YOU like to drink? Oh, I will get that….Right On….the dialogue, the content, and the experience was worth the price of a drink. I have been there myself and actually did not want the time to be over….LET’S KEEP GOING…THIS IS GOOD STUFF! My three or five dollars was a great investment for valuable information. I hope that is what I am bringing to you and touching you in that kind of way. I would absolutely LOVE to be able to dedicate even more time to video, especially food pieces for every meal, more motivational exercises, and of course write to you, but my time is also dictated by what I passionately do for a living as a personal trainer/consultant. This means my love for preparing the Blog may not be daily…which is a bummer. It is really fun to prepare the content, the videos and I am absolutely loving your feedback, great comments, emails…all of it is FABULOUS….and I enjoy being available. I have come up with the idea of an “Offer me a Shake” donation button in order to start building on the ability to work more for YOU. This is how I think….a little bit goes along way….3 dollars here, 5 dollars there and if enough of my followers LIKE the Blog and donate a protein shake… BOOM….this Blog could really take off and become a fabulous outlet for me and GREAT motivation for YOU. The cost of getting healthy and Staying Healthy has reached crazy heights and lots of time unaffordable for so many….I think this is wrong. I believe in making adapting a healthy lifestyle for all people possible and affordable. I also offer this to my clients that I train personally in my studio….My passion is to help as many people as I can to reach a quality of life that says I AM A HEALTHY PERSON. My love to help, to encourage, to motivate, and to celebrate every step that YOU take to getting healthy is the purpose of my sharing my life through my Blog. So, now you know what the whole blender is about….and how to use the cute little icon I chose. Let’s see what we can do together to build this Blog into me being able to spend more time with you….which would be FABULOUS….because I love to write, love to cook, and love to eat as I have shared, and you being able to benefit in a BIG way through exercise samples, cooking demos, recipes, workout plans, nutrition plans…and everything that I share about myself that will MOTIVATE you to adapt a Stay Healthy Life….All for a Shake;)

Motivation of the Day: Good Health and Happiness Walk This Life Together….Are YOU there?


My Workout for the Day:


ARC trainer for 30 minutes: (still sluggish)


Body ball work (Watch the video)

My Meal 2...BOMB GOOD!

My Nutrition for the Day:
Coffee, one cup
1-Post workout shake
2-Sweet potato and egg whites
3-Protein ball & 1 orange
4-Spinach Salad & grilled Albacore tuna patty
5-Protein Pudding


Splurge Report: Mother’s Day... my daughter Hope prepared a fabulous brunch! On the menu…Pasta with fresh mozzarella & basil, Fancy finger sandwiches, & Rosemary Scones with Lemon Glaze, Fruit Skewers (hubby prepared these) . YES….I TRIED EVERYTHING!!!! I have included a personal share of my day!

Fabulous Future Chef & Daughter!



  

My Mother's Day Brunch!



My Daughter..The Master Chef...Thanks Babe!

New Lounge from My Hubby xoxo

 

Thanks Mom 4 the Love of Cooking

I LOVE my Family & Thanks for such a Beautiful Mom's Day!

I WILL BE 47 ON WED...HAPPY B'DAY TO ME!

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


STAY HEALTHY!

Put A Fork In It..........

Motivation of the Day: In order to Succeed…try try Again, and Again and Again

I LOVE My Medicine Ball!

That is how I am feeling today…I would like to put a fork in this hormone headache…POOH! Really, this thing wants to hang on after having my coffee….caffeine is a vasoconstrictor & actually helps with pain relief…but not today….hard workout….still hanging on….OMG…OK…taking some NSAIDS. YES, I am human and have to resort to some OTC pain relief today. That is off my chest and on to the topic of forking. What do I mean by that…..OK…a bit more off my chest…I love to have my windows open on beautiful days to feel the fresh breeze blowing in…and today that is REALLY NEEDED…but THAT SEAL SOUNDING DOG that lives next door can ring the bells off a ship for crying out loud. Whew…I think this headache is really sensitive to seals…lol. YES…a bit of frustration coupled with cramps, seal song dogs, and a headache…sorry GUYS…I am sure the ladies understand. To top it off, my camera shut down mid video…REALLY…OK…laughing now. Can I say, one of those days…YIKES… Let me get back on track. NOW…the FORK thing…I ALWAYS order salad dressing on the side and if I want to use it, I DIP MY FORK IN IT, and then grab all the beautiful veggies and protein to enjoy with my meal. I am able to enjoy going out with my family & friends at any restaurant and order the way I LIKE IT. I am buying it so I order what I want. I hear so many excuses about how hard it is to eat healthy when eating out….OK…that is CRAP. Sorry, I am a say-it-like-it-is GIRL. How I eat is a choice….How you eat is a choice…anywhere, anytime, anyhow. It does not matter where I am, I decide what I put in my face, and how much I put in my face…and that is that. I maintain my physique by making smart choices and I CHOOSE to order lots of salads when I am out and PUT A FORK IN the dressing…if I even go there. Lots of times I choose not to….but if it strikes me…I Fork It. Eating out takes discipline and I have lots of that, and I also enjoy how eating healthy makes me feel…so really it is not a big deal for me to order healthy…as I have shared before…it is like breathing to me…my lifestyle. Truly though…how hard is it to say…PUT THE DRESSING ON THE SIDE. Why order a salad where the greens and yummy things are literally bathing in cream and fat…YUCK. Literally, I have seen salads so covered in the dressing that it is a slippery mess…not a food turn on in my book. I have talked with many a server, and they do not mind taking my order, and in fact, they usually have questions to ask me during our brief dialogue. It is great fun. Please do not think that you will offend someone by ordering YOUR food the way YOU want it. They are doing a job…you are paying them….got it! If they make the food extra special…a nice tip is in order. Speaking of tips and now that I am clear on my eating out salad strategy…..other things I do when I am out…first up…order a BIG GLASS OF WATER & drink often, I keep my paws out of the bread, chips, nuts, or any snacking junk sitting at the table, enjoy conversation, eat slowly and PUT A FORK IN IT;)


My Workout of the Day: Watch the Video

LOVE TUBES!

ARC trainer: 30 minutes

Bodywork: repeated this cycle 3 x
Tube squats 50 reps
Tube shoulder pulses 30 reps
Pivot front back lunges 25 reps per leg
Leg extensions 25lbs @ 25 reps
Hamstring curls 25lbs @ 25 reps
Medicine ball toss~fronts/ups/figure 8 @ 20 reps per move


My Nutrition of the Day:



A Beautiful Birthday Gift from my FAB client VICKI!!! Love ya & YUM!

 Coffee, 2 cups (hoping for headache relief…NOT)


1-Pre-workout shake
2-Post-workout shake
3-Egg Whites with mustard on Sprouted Bread
4-Fresh Strawberries and Protein Ball
5-Grilled Asparagus/Zucchini & Salmon (YUM!!!)
6-Protein Pudding made with ripe banana




Check out my Cinco De Mayo dinner ~ Crock spiced brown rice, topped with crock shredded spicy chicken, non-fat plain yogurt for the sour cream, fresh avocado and sliced tomatoes!!!

My Next Submission to Natural Muscle Magazine for the June Issue

Thanks for Supporting the Stay Healthy Life!

IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT, AND IF YOU LIKE…OFFER ME A PROTEIN SHAKE USING THAT CUTE LITTLE BLENDER UPPER RIGHT CORNER;)


STAY HEALTHY!

Nutrition wins the Poll…..so I am bagging up the Protein

Motivation of the Day: The philosophy goes like this….Eat to Live NOT Live to Eat





BAGGING THE PROTEIN

 WOW….thanks for voting and wanting to hear and learn more about my nutrition….as you know…my absolute passion. I love to cook, love to eat, and love to write about it. OK….how do I maintain ME…I EAT TO LIVE…..YES….I am not going to be one of those who woofs down my food in 3 minutes. I enjoy taking my time, savoring the textures & flavors of the meal I prepared. What a waste of life not to do that….it is also a great social time for me and hubby….we talk about the food, how it tastes, how fun it was to prepare, and how we will prepare it next time. So…how fabulous is that….quality food and quality time…now that is a WIN WIN in my Stay Healthy Life. Did you know that it takes your hypothalamus (gland in the brain that registers you are full or hungry) at least 20 minutes to tell your body that you are satisfied? If someone is diving in at warp speed at the buffet, believe that they are consuming enough for more than one….lots more. This society is so wrapped up in quick this and quick that…it really is a stomach turner. In fact, eat too much and the stomach will turn and right out into the toilet….YUCK. Food is for life, to sustain the body, to nourish the body, to make us fabulous human beings….why in the heck is that abused? I want to reach right through every computer and rattle a few cages….WAKE UP AMERICA! I can feel a Darla soap box moment coming on….YIKES. Getting back to feeling satisfied…I prepare my meals in proper portions with lots of flavors, colors & textures and I take my time eating. YES, there are times where I will grab my handful of raw almonds with dried cranberries for a quick pick me up….but the majority of the time, I adhere to at least 20 minutes of QUALITY eating. I also take the time to feel satisfied….just because something tastes good….really good….doesn’t mean I would go back and enjoy it over and over until I need to lay down with my pant buttons popped open….NO WAY. Really, feeling miserable from overeating is NO fun and causes all sorts of other abdominal discomforts….LIKE GAS…yes…I go there too. I do not hold back when it comes to sharing everything about living a Stay Healthy Life. Tonight I made a video on bagging my proteins….salmon and ground turkey. This is another way I maintain ME…I buy in bulk and make sure I have my lean proteins ready to go with the pull of my refrigerator handle. Another PLUS….I save LOTS OF MONEY!!!! I hear the excuses about how it costs so much to eat healthy….WRONG. I challenge everyone to add up what they spend at the coffee shop, fast food, restaurants, and vending machines….NOW TELL ME….Really?? Talk about expensive crap in the body food….double YUCK. Back to me……I eat quality lean proteins, I buy them in bulk, I have them ready to cook every day, and I eat SLOWLY. It is about time that we all slowed down the pace in the face….LOL….I just made that up. That is a good place to stop;)


My Workout of the Day:


Stair Stepper for 45 minutes (I was nice & let hubby use the ARC trainer…ha-ha)


My Nutrition of the Day:

My Every Night Treat....Stay Healthy Protein Pudding!

 Coffee, one cup with splash of n/f vanilla creamer


1-Post workout shake (the works)
2-Powered Up Steel Cut Oats
3-Egg Whites on Sprouted Eggs (I am on a kick)
4-Spinach Salad with Grilled Salmon
5- Protein Pudding

47 Next Week!!!!!  Whoop Whoop

IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT, AND IF YOU LIKE….OFFER ME A PROTEIN SHAKE USING THAT CUTE BLENDER UPPER RIGHT CORNER


STAY HEALTHY!

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

IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT, AND IF YOU LIKE….OFFER MY A SHAKE USING THAT CUTE BLENDER TOP RIGHT CORNER;)






STAY HEALTHY!

I am a Morning Girl

Motivation of the Day: If you keep living your life to please someone else, you will never discover your own happiness

Workout was Tough...but I was Tougher!

Could I have slept in…YES…but when the sun starts peeking through the blinds, I can’t help myself to get up and join in for the rest of the sun rising party. I put on the coffee, enjoy the quietness of the morning and contemplate lots of things. I think about where I am in life…personally, emotionally, spiritually, and physically…pretty deep huh…another personal share…YES…I can be a deep person. I also enjoy journaling my thoughts, recording things I am thankful for, and struggles that I may be having…when I get off track with doing that, I do feel out of sorts. I can make a mental note, but it just does not have the same impact as writing it down...it makes it more real to me….something I can go back to, read, and enjoy. WOW…where did all that come from…see what the morning does. What I do want to share about is my being a morning girl…this is when I have the MOST energy…especially when I get quality sleep. I LOVE to get up early, have my one cup, contemplate my thoughts, and get ready for my workout. I am usually ready within 45 minutes of waking to step into my studio and release even more positive endorphins from pushing my body….I LOVE the thrill of feeling my heart rate increase, the SWEAT that keeps my body at the right temp for the task, and the overall feeling of accomplishment to start my day. It is so important to recognize when is the BEST time to exercise for every person…some are morning people, afternoon or even evening….which is fabulous and the way it should be right??? Think about this…when do you feel your strongest? What are you doing with that energy….it is a great thing to capture that moment for some “ME” time to improve the quality of your life and overall health. This has worked for me for several years now and like breathing, it has become routine, my lifestyle, a welcomed hour of making me feel the BEST I can for the day. Waking up early to the beauty of my day, enjoying quiet time, and then shifting gears into my workout…NOW this is LIFE. I am still enjoying my one cup as I write to you on this beautiful Sunday morning, May Day….and also my parent’s anniversary…married 52 years…NOW that is a life celebration…I think about this and what a testament to me as a newly married woman. I have much to be thankful for and I will continue these thoughts during my ARC trainer Interval….OH WHAT A FABULOUS STAY HEALTHY MORNING!


My Workout of the Day:

ARC trainer Interval 30 minutes


Bodywork: repeated each Set 4 times (This was HARD...OH MY)


Set 1:
Low jack 3 plus jump 1 interval (KILLER) 20-30 reps or to fail
Power Walking Lunges with Medicine Ball 20 lunges
Set 2:
Jump rope 100 reps
Cable Low Rows 35lbs @ 25 reps
Neg pull ups 5 reps
Set 3:
Split Lunge Jumps 30-50 reps
Squats 15lbs @ 50 reps
BOSU Abs 25 reps


Nutrition of the Day:
Coffee, fabulous one cup please

Crock Chicken, spinach, avocado & spicy sauce....READY IN 5 MIN!!!

 1-Pre-workout shake (will need this)
2-Post-workout shake
3-Powered Up Oats are READY
4-B/S chicken, avocado, spinach on wrap
5-2 Protein balls and 1 piece of fruit
6-Grilled Salmon (YUM) and Grilled Veggies
7-Protein Pudding

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






STAY HEALTHY!