How I Boost My Workouts

Are YOU Shocked?

I use a stimulant to boost my workout!  Are you shocked with that share?  If that was the only thing stated in this post, you may form an ugly opinion of me, and you still might but I will cough up the goods.  This substance is not found in supplement stores, is fairly inexpensive, and provides very effective metabolism boosting results.  Studies have given it rave reviews for not only helping with more efficient fat burning, but also reducing exercise induced muscle pain, improved mental focus, and reduced risk of disease.

Five Reasons to Drink Coffee for a Fit Body

Drum roll ... COFFEE!  I drink one and sometimes two cups of coffee per day prior to my workouts.  Two-cup days typically mean I feel sluggish and will need more of a boost to get me through the physical demands of my workout.  I must admit to enjoying my morning cup of Joe and it has become something that I look forward to mentally as well as physically.  I can feel my body and brain waking up within 30 minutes of drinking it and ready to start my day.  I understand the habit forming properties of caffeine which is why I do not partake in all-day binges of coffee. I will use it to push through a workout however and I do not drink anymore post training.

I am very caffeine sensitive and it does not take much for me to feel the edge which is why I have cut down to a half-calf coffee mix intake.  This seems to work best for me and after a hard workout it seems to eliminate any stimulant feeling that may come from my cup of Java. During my workouts, I do enjoy the caffeine rush that enhances my athletic performance.   I do not have health issues like hypertension or diagnosed heart problems where coffee would be contraindicated so I do partake in moderation.  The other health benefits from antioxidants within coffee are an added bonus.

Drinking coffee, minus all the cream and sugar is one of my secret weapons for maintaining a fit body.  Studies show that the fat burning effects last up to 3 hours after having caffeine so I create that window for my workout.  I would not venture into unsafe stimulant territory and do not support unhealthy ways to maintain my body.  Coffee on the other hand is probably the best natural and effective stimulant making it my pre-workout drink of choice.

Check out my latest article "Five Reasons to Drink Coffee for a Fit Body" on About.com for more great information on the subject.

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Stay Healthy!

Darla

Cheat Meals are a Part of My Healthy Lifestyle

Yes,  I am a cheater of fabulous quality splurges and I like to re-define the term as a "treat meal".  I do not believe that having a fresh baked brownie now and then is cheating on my fitness program.  I eat healthy the majority of the time and follow a 90/10 rule where I consume a wide variety of good carbs, lean proteins and healthy fats 90% of the time and allowing 10% for indulgences like a glass of wine or chocolate.

I will even apply the 80/20 rule where I eat healthy foods 80% of the time and allowing 20% to splurge on foods not on my typical menu.  This comes in handy when on vacation or during the holidays.  It is realistic to want things that are considered "bad" and I am not immune to those cravings.  I will not turn down a piece of my Mom's home baked pie or biscuits with butter and honey ... are you kidding me?

Pizza is a Coveted Cheat Meal

When I do partake in something nutritionally naughty it has to be quality.  I will not be diving into Twinkies or Ding-Dongs, or any processed junk food.  I will indulge in home baked goods, whole wheat pastas, granola, chocolate and frozen yogurt on hot days. I do eat lean burgers and home made pizza as well.  When I do cheat, I still want to be in control of the quality of the food.  I also do not believe in gorging or having a free ticket on a cheat day to binge on thousands of calories.  That is defeating the purpose of a splurge meal or day.

I do not plan a "treat day" but go by my cravings.  If I want something, I enjoy it and move on.  I work hard, eat clean 80 to 90 percent of the time and know that eating a slice of berry pie Ala mode is not going to break my fitness bank.  I will indeed savor every bite of my indulgence and eat slowly.  I do that anyway, but especially with a food I have been craving.  This works for me, but may not work for you.

Having treat meals are always a personal choice as there are physiological and psychological issues to consider.  Those suffering with emotional disorders that surround food may not be good candidates for treat meals and should be under the guidance of a physician and at the very least a support group.  Also, newbie fitness adapters may not be able to manage treat meals just yet and succumb to past triggers and old behaviors.  Medical issues like diabetes requires food monitoring and certain treats may not be in their best interest.

I utilize treat meals for a balance in life and to enjoy everything about being a fit person.  I do not teach or live eating boiled fish and broccoli all the time and think that is going to sustain me.  I am smart in my treats and know when to stop.  I enjoy one or two times per week some sort of sweet treat or fun meal and still maintain my physique.  What it comes down to is the approach to the treat meal or day and not using it as a reward for being deprived all week.  Eating healthy should not feel like a burden or deprivation where looking forward to treat day to derail efforts occurs.  If that is the case, a review of your current nutrition plan needs to happen.  An eating plan that feels like crap will not last and send anyone running back to unhealthy eating habits.  Life is too short not to eat healthy and it is also too short not to enjoy some splurges along the way.

Read my latest article on Cheat Meals: Good or Bad? on About.com and also grab some Cheat Meal Ideas of coveted comfort foods gone healthy.

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Darla Leal, Fit Over 50

Stay Healthy,
Darla

It is Never Too Late to Get Fit

Getting fit and sporting a hot body is not just for the twenty-somethings.  It is never too late, things are never too bad, never too far gone, and we are definitely never too old to become our best healthy self.  Our minds can play evil tricks on us and  make us believe our goals are unattainable.  That simply is not the truth and the first step that needs to happen is to change the thoughts about our life and body and begin the process of kicking out the mental clutter.

Once we begin each day with a positive focus and have faith in what we want to accomplish, we are ready to make the goals come true.  It will be a daily choice to not give in to old patterns, old doubts and fears, and self sabotage.  This will be a time of inner strength development and facing all the crap that held you down for so long.  It will be an emptying of the old self into the trash and an awakening of the new stronger you ready to make things happen.

Each day is a new opportunity to change and make decisions that will bring us closer to reaching our fitness goals.  Start with small realistic goals like losing 10 pounds or registering to walk your first 5K.  Begin keeping a food journal to honestly see your eating habits and then get tough with yourself and start eating healthier foods.  Plan an exercise time on your calendar and do not skip out because it is important and you are worth the effort.  The simple steps of eating right, exercising 3 to 4 times per week to start, maintaining a food journal, and keeping a positive attitude will provide the results you want.

Do not think that this is a quick fix and mentally prepare for a lifestyle change. Regardless of the time, it will pass anyway so you might as well be working on health improvement.  This is not about perfection but always progress as we strive each day to be healthy.  Self pity will not be your friend and not an excuse to throw in the towel.  There will be days when it feels really hard and you may even want to give up but know that you are stronger than that.


Hot bodies are earned not given and believing this goal can happen at any age or circumstance is half the battle.  You are now armed to put in the physical work and fuel your body with the right foods to achieve your goals.

Helpful Tips:

• Eat a wide variety of healthy foods that include lean proteins, good carbohydrates and healthy fats.
• Drink plenty of water throughout the day.
• Get to bed at a decent hour and try for 7-8 hours of sleep per night.
• Exercise 3-4 times per week to start and progress as you get stronger.
• Include weight resistance training 1-2 times per week to start.
• Keep a food journal for accountability... be honest with yourself.
• Dump the junk food and replace with healthy food options.
• Pay attention to portion sizes and read food labels.
• Eat several small meals per day and do not allow yourself to feel hungry.
• Weigh in only one time per week, pay attention to how your clothes are fitting, and how you look naked. 
• Make time for prayer and positive self talk to keep up the motivation.
• Set realistic small goals to start like losing 10lbs or signing up to walk your first 5K. 
• Hire a qualified personal trainer for guidance and motivation if going it alone feels too overwhelming.

Read my article "Training for My First 5K: What Do I Eat?" on About.com for even more great information on healthy eating and reaching personal goals.

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Stay Healthy!
Darla

STARTING IS NOT THE END, MAINTAINING IS A LIFETIME

Starting to adopt a healthy lifestyle and achieve personal fitness goals can feel exciting and even easy in the beginning.  We plug into our fitness pals, fit bits, get motivated eating healthy foods, excited about the new workouts and with smiles on our faces dive head first into what is absolutely fitness euphoria.   It feels good to eat healthy, exercise and talk about it with our family and friends. Self motivation is at it's peak running on a full tank of gas and determination full throttle.  We are on top of the world and nothing will stop us from reaching our goals, right?

The struggle is usually not in the starting but in the maintaining.  We all need to start the process of getting healthy and we also need to continue creating healthy habits that eventually morph into a lifestyle.  Week three of the start may not feel as good anymore or as exciting but going out with friends downing a few drinks and sopping up some bread sounds more appealing.  Week four seems to be filled with obligations that are somehow more important than the promise we made to ourselves to get healthy.  Week five starts a two week vacation that will not include anything healthy and focused around a food frenzy that will surely expand the waistline.  In a short time, starting to eat right and get healthy has taken a back seat and old patterns have returned.  The struggle is real for many out there.

The processed food items make their way back into the pantry instead of the good carbohydrates that were there just a month ago.  Healthy fats are replaced with saturated fake food products, pizza and burgers are the staple over lean proteins and vegetables, and water intake is at an all time low.  Choices and behaviors like this happen all the time and if you are reading yourself between the lines, you are not alone.  It can cause feelings of failure, frustration and discouragement with the "give up" attitude fighting to take over the mental game. None of us are immune to falling into poor eating habits and reasons to not exercise. It can start as simply as telling yourself "just this once" that develops into a week, month and even a year.

The only choice that can be made is telling ourselves to STOP doing the things that are bringing us back into unhealthy patterns.  Somehow that motivation to START needs to come full circle again, and through whatever methods of accountability it takes.  If you are unable to do it alone, hire a qualified personal trainer or find a workout partner.  If you are sabotaged at home, start creating two separate meals to ensure that you are eating healthy.  If too busy seems to be a problem, it is time to look at your priorities.  The time is now to start achieving your fitness goals, but even more than that, learning how to maintain a healthy lifestyle.

Check out my latest article  "Ten Foods You Should Eat Every Day" for optimum fitness on About.com.  

TEN FOODS YOU SHOULD EAT EVERY DAY

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Stay Healthy!
Darla

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 

LEAN UP NATURALLY

The best part about getting healthy and achieving a lean body is that each of us already have what it takes to make that happen.  Also, it does not cost lots of money nor does it require anything special, not even a gym membership.  We can achieve a lean body naturally and that happens with how we live.  Our lifestyle determines what are body will look and feel like.





Being consistent with eating healthy, exercise, staying hydrated and getting plenty of rest will create a lean physique naturally.  It starts with our shopping lists and the foods we are buying to maintain the body we have.  If we are buying crap then we will create a body of crap.  I know that sounds bluntly harsh, but the truth can sting when it hits us between the eyes.  The same goes for exercise and guaranteed if you are not moving and taking care of that body with a regular fitness program, it will let you know through injury or stiffness.

We can lean up naturally by purchasing healthy foods and eating at home most of the time.  Nothing special about that and no extra dollars except our normal grocery bill filled with healthy food instead of fake food.  This way we know what and how much we are eating and at a cost saving.  Eating healthy even 80% of the time will result in weight loss and an overall leaner look.  Also, reducing alcohol consumption to no more than 1 to 2 times per week will make this happen even faster.  Drinking plenty of water and considering that an essential nutrient will also hasten the lean up process.

Get up and move that body!  No gym membership required and much can be accomplished with a brisk walk for at least 30 minutes several times per week. Add in a few push ups, squats, crunches and stretching and you have a complete at home program that will yield a tone physique.  Achieving a lean body is not complicated or expensive and I challenge anyone on that statement.  It is in our daily choices, will power and the want to be our best healthy self that controls what we are in the physical sense.  We all have the ability, but the choice is always up to each of us.

Exciting news!  I am the new Sports Nutrition Expert and freelance writer on the subject for About.com.  My page is dedicated to the newbie exerciser, fitness enthusiast, or seasoned athlete wanting all the current information on nutrition as it relates to health and fitness. Come by for even more great reads by yours truly and I look forward to hearing from you here on Stay Healthy Fitness.

As always, thanks for stopping by my Blog and I look forward to reading and responding to your comments.  Do not forget to subscribe to get all my free updates!

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Stay Healthy!
Darla

Sports Nutrition Expert and Writer

MAKE IT HAPPEN

How simple that sounds but it really is a choice.  The weekend is upon us and all the excitement of what that means to each of us: a break from work, social drinking, parties, indulgence in unhealthy foods, and plain slacking off from our goals of living a healthy lifestyle.  It is almost as if the weekend turns us into different people ... the "Jekyll and Hyde" of fitness and health exposed.







I admit to letting my hair down a bit on the weekend, and especially a little more this Sunday and Monday to celebrate Mother's Day and my Fabulous 51 Birthday.  However, I do not agree with plunging completely into the dark side of forgetfulness of living a healthy life, and not being able to exemplify what that means not only to me but those I teach and motivate on the daily. Moderation is knowing how to moderate.  A treat day does not need to turn into a cheat weekend because I guarantee that guilt and feeling like crap will come knocking at the door.

It is really OK to enjoy indulgences in life and that is called living and being realistic.  It is a wise healthy person that knows how to do so in moderation, without guilt, and getting right back on healthy track the next meal, or next day. Studies have actually shown that mixing up the nutrition and throwing in an occasional quality splurge day can benefit the body similar to muscle confusion when the exercise program is changed.  If you have been hardcore depleting your body of much needed nutrients and your muscles are screaming for some glycogen or blood sugar, a cheat meal or day can benefit both physiologically and psychologically. When you shock your system with a high influx of calories at one time, the body's metabolism will show an increase and you'll kick start your 'furnace' into high gear once again.

Wherever you are in your fitness program and especially with eating healthy, learning how to moderate splurges will make or break the success of reaching goals.  How you think about what you are eating is important because eating healthy should be a lifestyle and not looked upon as a punishment or burden. This type of thinking will lead to resentment of adopting a healthy lifestyle and the rebel within will eventually revolt and return to those foods that created the state of un-health in the first place.

YOUR CHOICE

Healthy foods not only taste good but are great for you.  Gravitate towards foods in their rawest forms, especially produce.  Enjoy the textures and tastes of vegetables, fruits, and raw nuts.  Indulge in lean proteins on the grill like salmon and chicken breast.  Stay away from processed junk, soda and basically those foods that do not support a healthy lifestyle.  Alcohol should be kept to a minimum or eliminated altogether.  Drink water over soda or sugared processed juices. Don't allow this fast paced society and marketing of "fake foods" pull you down a road of illness and obesity.  Enjoy those things minimally and in moderation and get back on track with what eating is really supposed to be ... HEALTHY!

MAKE IT HAPPEN AND STAY HEALTHY!

I dedicate this Blog to my beautiful Mother and friend.  Thank you Mom for blessing me with your love and support.  I love you dearly and wish you a very Happy Mother's Day.

Every Day is Mother's Day

Darla Leal, Fitness Expert and Fit at 50

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