My One Cup Mornings…..

Motivation of the Day: Start with a Plan and Make it Happen!!!

I used to be a no-coffee please girl. I actually disliked the taste, the smell and everything about it….especially the whole caffeine addiction issue. I remember tasting my parent’s coffee one day and oh my YUCK…they drank it straight up. It was one morning when I was 30-something that I met a friend at a coffee shop and shared a whole new experience. Maybe it was the social aspect but the coffee took on a whole new fragrance and taste. Of course, my lightweight self sweetened it with a bit of the no-no fake sugar that I no longer use. I remember having to jet home for some cardio or serious clean my house functional fitness due to the jitters. I felt as if I had energy for days…YIKES. Fast forward to today, I enjoy a fabulous cup of coffee in the morning, but I have to confess it is half calf…so still call me a lightweight. I listen to what my body communicates when it comes to caffeine levels and a pick-me-up is just fine with me. I do not care for the crawl the wall heighten the anxiety that caffeine can contribute to my sensitive system. I do confess on the other hand, that I do take advantage of the kick-start to my cardio program after a cup. There is so much controversy when it comes to coffee…is it GOOD for you…or NOT. Well, studies have shown that coffee drinkers are less likely to have type 2 diabetes, Parkinson's disease, dementia, and have fewer cases of certain cancers, heart rhythm problems, and strokes due to the antioxidants & minerals contained in coffee. The drawback is the caffeine…an addictive stimulant….Caffeine can raise blood pressure, as well as blood levels of the fight-or-flight chemical epinephrine (also called adrenaline), so certain medical conditions should shy clear. I will not be one of those to make a whole pot to get through my day…YUCK. I believe it is that kind of habit that would be unhealthy….I would not like to feel the caffeine withdrawal coming off that kind of intake. Just to let you know that reducing caffeine intake does come with side effects like HEADACHE & breast tenderness….YIKES. After researching all about the benefits of coffee and the drawbacks….I am pretty happy to continue my one-cup morning ritual. One cup of coffee, please……off to do my cardio;)




ARC LOVE!!!

 My Workout of The Day:  


Long Cardio and Core & Stretch















My Nutrition of The Day:
Coffee, one cup please


1-Powered up steel cut oats      

Spaghetti Squash Spaghetti....YUM!!!!


2-Fabulous Protein Shake(Mango/orange/yogurt/vanilla whey/ice)
3-Brown rice with albacore tuna
4-Spaghetti Squash with lean turkey pasta sauce…YUM!!!!
5-Protein Pudding






 






MY DINNER LAST NIGHT:


I MADE THIS IN 20 MINUTES!!! EGG WHITES, 1 WHOLE EGG, FRESH SPINACH, CHOPPED GREEN BELL PEPPER, CHOPPED ONION, MINCED GARLIC….SCRAMBLED ALL TOGETHER…TOPPED WITH 1 SLICE LIGHT SWISS (2.5G FAT) & AVOCADO




Egg White Scramble with Veggies...Simple & Stay Healthy Good!

THANKS FOR READING! IF YOU ENJOYED THE CONTENT, LIKE IT, AND LET ME KNOW BY LEAVING A COMMENT.
 
STAY HEALTHY!!!!!!

Another Cycle….REALLY???

Motivation of the Day: Exercise is a Journey….NOT a destination…Enjoy the Ride!!!!

Fav Shot by GeneX..Today's Motivation

One thing about me is that I am very candid…in a positive way. Talk about personal shares…this one is definitely that, and I am sure many women who are my young almost 47 self can relate to a night like this. First, let me say….another CYCLE…a 2 for 1 deal in one month…REALLY? OK…this is simply NOT RIGHT. Last night was full of restlessness due to dreaded NIGHT SWEATS…OK..there it is…YUCK..a tossing and turning non-adventure of feeling like I have just stepped out of the washing machine…and ready for the high cycle in the dryer. After several dry cycles of getting up to towel off from my hormone shower, I gave up retreating back to bed…what was the point…at this point. This was a two cup of coffee morning as I am writing to you….such a weird scenario to be so tired but unable to sleep. Disturbed sleep is not on my number one list of LIKES. In fact, understanding the value of sleep for my body and recovery, I do not appreciate the uncontrollable “woman” things that go along with being 46…I guess feeling 20-something does not count in this circumstance. In fact, this issue screams Darla you are almost 50 and BAM…take that. Well, I may have to take that, but not without taking care of myself through the process. The number one way I handle this issue is to EXERCISE….it relieves the heightened anxiety that also comes with hormonal changes. Also, if I am going to sweat I might as well do that on my ARC trainer instead of wasting my good sheets…lol….have to laugh at life;) I do use transdermal (applied to the skin) natural hormonal creams that help somewhat with the side effects of hormonal YUCK. Getting back to the importance of exercise….I feel so much better pushing through a good workout when I have nights like this…especially after 2 cups of coffee…ZING. Why do I share this…because for those women reading this….I am just like you…not some super human fitness chick untouched by the normal cycles of female life changes. I am right there with you, and the BEST way I handle it: Exercise regularly, eat my fabulous Stay Healthy foods, drink plenty of water, take time to relax and not be overwhelmed with life…..have a bit of coffee…and WASH MY DAMN SHEETS…Again! Whoop Whoop…have a fabulous Frisky Friday;) To my Friday clients….BRING IT!


My Workout of the Day:
ARC trainer for a long time;) probably 50 minutes   (I NEEDED THIS!!!)


Core work and Stretch...AWE RELAX TIME ;)






My Nutrition of the Day:


Coffee, 2 cups please…ZING!




2 Protein Balls Please - Meal 3

 1-Pre-workout shake (1 piece of fruit, ice, whey)
2-Post –workout shake(Bring on everything)
3-Sweet Potato Fries & Love My Protein Balls (2 please)
4-Tuna mixed with mustard & 1 piece of fruit
5-Egg Scramble with spinach/garlic & Spinach Salad
6-Protein Pudding




MY STAY HEALTHY DINNER LAST NIGHT: BAKED SALMON & SOLE WITH FRESH GREEN BEANS TOSSED WITH EXTRA-VIRGIN OLIVE OIL AND BLACK PEPPER….MADE THIS IN UNDER 20 MINUTES!

Steam Veggies (10min), Bake Fish @ 500 (10 min)...Dinner Time!

IF YOU ENJOYED THE POST, LIKE IT, LEAVE ME A COMMENT & STAY HEALTHY!

For The Love of Peanut Butter…YUM!!!!

Motivation of the Day: Change Does Not Happen in One Day…But What a Beautiful Day to Start!

I LOVE PEANUT BUTTER

I absolutely love organic peanut butter and it is a regular nutritional intake for me every day. I take it straight from the tablespoon or mix it with my whey protein to make my protein ball snacks. I am very creative with my fabulous fats…..YES….I have many. I also maintain this body with other good fats like almond butter, walnuts, flax meal, extra-virgin olive oil, and avocados. Tonight I will be having grilled salmon for dinner which is full of Omega 3 fatty acids. Did you know that the good fats help to burn the bad fats….imagine…..fats have received lots of bad press, but what is important to understand is that there is a difference between the fats that are great for your body and fats that contribute to the ruin of your body. Getting back to my love for peanut butter and what I want you to understand. I LOVE peanut butter…did I say that….BUT I eat it in proper proportion. The issue is the importance of eating good fat, which I do, but not to extremes of sitting with a spoon and eating the whole jar…YIKES. Now that would not allow me to maintain the ME I am today, and in fact, I would not like to see any kind of ME that would sit and eat a whole jar in one go on a regular basis. Good fats have so many health benefits to include reducing heart disease, stroke, hypertension symptoms, depression, joint pain, skin ailments, and an immunity boost giving protection from so many illnesses to include Alzheimer’s disease. I believe and call my fabulous fats the MIRACLE nutrients ….I mean just take another glance at the previous sentence. I realize that my love for peanut butter is not included in the Omega fats but just check this out….research has discovered that the monounsaturated fats in peanut butter are extremely good for the heart and health in general. In fact, five major studies confirm that eating peanuts or peanut butter can lower the risk for coronary heart disease by lowering the total cholesterol, specifically the bad “LDL” cholesterol and triglycerides. This is a BIG YAHOO in my peanut butter agenda. If you have not noticed…I love to research on every topic health related so today you not only get to enjoy my personal share about my love affair with peanut butter, but also learn about the benefits. Mom was not far off making my PB & Js on whole wheat growing up and to this day, I enjoy the taste, the texture, and the satisfied feeling that peanut butter gives me. Another personal share about my peanut butter….I mix it in my protein pudding every night and have it before bed….fabulous treat for muscle recovery and I never wake up due to being hungry. For the Love of Peanut Butter…SPOON UP;)

My Workout of the Day:


30 Minutes of Cardio on My Stair Stepper


Bodywork: repeated each set 3x (my intervals are included in the video)


Set 1



Lows Rows Help Keep my Back Strong & Protect My Neck

 Cable Low rows 30lbs @ 20reps                                 
Low jacks 3 jump 1 (15 reps) - Interval


Set 2
Tube Triceps Kick Backs 20 reps @ medium resistance
Modified Burpees 20 reps - Interval


Set 3
Lunge knee tucks @ 20 per side - Interval
1 leg squat thrust ups @ 10 reps per side




My Nutrition of the Day:


Coffee please – one cup




My Healthy Fats

 1-Post Workout shake (fruit/yogurt/nuts/fiber/whey)
2-Powered Up Steel Oats (1/2 scoop of vanilla whey mixed in)
3-Sweet Potato (got to have it) and 1 protein ball
4-Small tuna wrap with avocado/mustard
5-Grilled salmon & fresh green beans
6-Protein pudding




DID YOU LIKE THE POST....LET ME KNOW AND STAY HEALTHY!

I DON’T SWEAT THE SMALL STUFF

Motivation of The Day: Let Go of Those Things You Can’t Control & Work On Those Things You Can!

Early rise this morning… enjoying a fabulous cup of coffee and pre-workout shake. A large part of my being healthy is NOT SWEATING THE SMALL STUFF. In everything that I have experienced in my journey of life, good and not so good, I have taken the philosophy to learn and grow stronger, wiser & better. That has not always been easy to be honest. But life is too short not to appreciate each moment as a gift, a day to be MY BEST ME in that moment. When I wake each day, I have a choice of how I will respond in all circumstances….”life is 10% what happens to you and 90% how you respond to it”….this is a WOW quote in my book. I live my life according to Darla reaching for my own goals and dreams and NOT according to what I may think others expect of me. So many times I see people get caught up in that….and in the distant past…I also have been guilty of trying to please others in an unhealthy way. Today is brand new….shiny, bright and ready for all things possible….I AM IN AWE OF THAT! I celebrate who I am today as a woman, mother, wife, and trainer. I live my passion to help people be the best they can be with the genetics and possible limitations they have. This feels pretty fabulous every day and this motivates me BIG TIME. I make the choice to take care of myself because my body and life is a GIFT….do I trample a gift or toss it in the trash…HELL NO…I carefully unwrap it, adore it, dust and polish it to imperfect perfection. Did I tell you that I do not believe in perfection….I am always a work in progress. Can you see the word picture I am painting with this? It is not about having an obsessive workout program and nutrition program that is crazy ridiculous in the eyes of society. This is about how important and passionate I feel about health, feeling my best, looking my best, and having a quality of life that defines that I am taking care of my body….The BEST gift. This is what I share with YOU through my BLOG and if I can MOTIVATE you through my life’s journey, then this is also a celebration to me. Have a fantastic Thursday;)

My Life to Motivate YOU! Stay Healthy

My Workout of the Day:

Long Cardio 45-50 min on my ARC and Core Work

My Nutrition of the Day
Coffee, 2 cups this morning….YIKES


1-Pre-workout shake (1 piece of fruit, ½ scoop of whey, splash of juice)
2-Post-workout shake (fruit/nuts/fiber/yogurt/whey)
3-Powered Oats (Scoop of whey/nuts/raisins)
4-Sweet potato & shredded grilled chicken breast
5-Egg white scramble with spinach/onion/avocado
6-Protein Pudding

OH Puke…. and for the LOVE OF BULK

Motivation of The Day: If Your Attitude Says Can’t Then You ARE DEFEATED Before YOU Begin…Life Changes Begin with I WILL TRY & TRY AGAIN!

Just ME!

Lots to cover in such a short space. What do I mean by OH PUKE…funny…this morning I pushed myself on a strength ARC interval to the point of feeling the effects of anaerobic training….which can be…AM I GONNA PUKE OR NOT? Well….I DIDN’T….YEAH….but WHAT A THRILL RIDE. Interval training whether it be cardio or bodywork is my absolute favorite body push. Each time I utilize my ARC in this way, I try to beat my prior cal/hour burn….I got it into the 900s this morning….OH YEAH. This is when you want to cry…kidding…but not…it is really a bitter sweet 30 minutes of I am not going to let this thing beat me, and I WILL CONQUER & beat my last time. What helps me is having the proper music to motivate me through this type of workout. Today it was Classic Rock & watching my hubby perform his leg program at the same time. What a combo;) I should have placed a bucket under me to catch all the sweat…literally. YES…Girls SWEAT…it is not all about looking cute at this point. As you know all my images displayed are during or after workout, with the exception of the model shots I display…and even those are NOT photo-shopped. I want you to see the REAL me….nothing to hide or cover….and I think that is pretty cool…I hope that you agree. The remainder of my workout was just as challenging as I was already whipped by my interval training. I stretched a bit and continued on with modified back & legs, moving onto triceps and core. I like to have everything completed in an hour….then I enjoy a longer stretch at the end of my workout. If you think I spend hours in my gym working out….WRONG...I maintain myself with daily workouts of an hour in length and one recovery day per week. In my opinion, spending more than one hour is a waste of time, and honestly….things are not getting done efficiently quite frankly. OK… moving on…last night was bulk purchase night…loaded up on sweet potatoes, fruit, nuts, and whey protein. What do I mean by bulk….Check out the picture with my sweet potatoes..10lbs, moving on to oranges..8lbs, almonds…3lbs, walnuts…3lbs, and my favorite jar of almond butter…1.6lbs. Last night, I fired up the crock pots and slow cooked 3 cups steel cut oats with cinnamon sticks and flax meal and in the other…brown rice 3 cups spiced with salsa, cumin, onion, garlic, and I think every spicy thing I had in the cabinet. Those photos are included as well. As I am writing this Blog, I am crock cooking 8 chicken breasts covered with spices. The aroma in the house today will be the BOMB!!! Why do I do this….because I CAN, because it WORKS, because all my food is ready, because it keeps me accountable, because it saves money, reduces stress….and so many benefits that are fabulous…FOR THE LOVE OF BULK!


My Workout of the Day:


30 minute ARC Interval…OH PUKE;)

Negative Pulls..Slow Controlled, Protect Neck!

Bodywork focus back/legs/triceps/core 
Set 1: repeated 4x
Negative pull-ups 8-10 reps
High Step Ups 15 reps
Hamstring Curls 25lbs @ 15 reps
Set 2: repeated 3x
Modified smith triceps press 15lb on bar @ 15reps
Cable rope push-downs 10lb @ 15reps
BOSU oblique’s 20 reps each side

Nutrition of the Day: Can’t wait to dig into the oats & brown rice!


Coffee, one cup please


1-Pre workout shake (the light one)
2-Post Workout Shake (Powerhouse)
3-Steel Cut Oats with Whey Protein Added
4-B/S Chicken Breast & Spicy Brown Rice
5-Spinach Salad & Roasted Chicken Breast
6-Protein Pudding

My Bulk Sweet Potatoes...One a Day;)

Bulk Nuts...Bagged and Ready!

Spicy Brown Rice (right) & Steel Cut Oats (left)

STAY HEALTHY!!!!

I LOVE My ARC Trainer…Cardio….Bring It!!!

Motivation of The Day: Do You Want IT…Go Get IT!

Cardio Leans My Body Good

This morning I had plenty of energy from my carrot cake splurge last night….carbo-loaded and ready for some serious cardio. My favorite equipment to use…my CYBEX ARC Trainer….talk about kicking my own backside….YAHOO…BRING IT! My personal challenge was on and I enjoyed the thrill of keeping the cal/hr burn at 800+. I absolutely love the non impact features and utilizing my own power to push this thing. Did I tell you I sweat like no other….I LOVE IT…the more the better. I come from a track background so love the long distance rides on my ARC…with intervals of course. Interval training is the BOMB for aerobic/anaerobic workouts, and I get the most burn for my minutes….hundreds of calories…Now that is FABULOUS. This morning I went for a 50 minute ride and enjoyed every huffing and puffing moment of it. My cardio contributes to my lean physique….I get in cardio almost every day for different time intervals….one workout could be for 20 or 30 minutes & finishing with other bodywork within my 60 minutes to complete my routine, to an all cardio long distance and core day. I really miss out if I do not complete some sort of cardio training….it is my thrill ride…but also my meditation time. It is amazing how much clearing of mind clutter happens especially during my long distance ARC ride. When I am done, I feel absolutely like a positive bouncy ball…full of energy, and overall ready to go for the day. Speaking of...gotta run...Mighty Monday Clients;)



                                                                                     
Workout of the Day:

I LOVE MY ARC...Bring It Cardio...I DID!!!

 50 minute ARC trainer & Core…My Sweat was ON! 


The Quickie 2 Body Part Blast ~ Butt & Biceps;)


Repeated at least 5x…I lost count…just went until I was DONE!


Squat with 15lb @ 20 reps

Biceps Curls 10-15lbs @ 8 reps

                                         

Biceps Baby!



Squat Girl Squat;)

Nutrition of the Day:


Coffee - 1 cup please & not my real food;)


1-Post Cardio Shake
2-Post Body Work Shake
3-Left Over Blackened Chicken Salad


MEAL 3 TODAY!!!



4-Tuna mixed with spicy mustard Sprouted Bread

5-Fresh Green Beans with Grilled White Fish

6-Protein Pudding

My Leftovers from the restaurant….Blackened Chicken Salad with Avocado & Veggies…No dressing…it was so good I did not need any!!!! The BEST part, 2 for 1 meal….so the pocketbook feels OK with that;) 

MY SPLURGE LAST NIGHT....I MADE THIS AND IT WAS BOMB GOOD QUALITY

Happy B'Day Dad!!!!

STAY HEALTHY!!!!!

SPLURGE...It Better Be Quality!

Motivation of The Day: Stop Talking About It and Do IT

I LOVE MUSCLE...Print Ready Shot

Why did I choose this picture....it represents what a body can do with "clean eating" and regular workouts.  I do not take supplements, except for whey protein and my multi-vitamin packs.  A complete NATURAL girl is what I proudly am. Let me share that this represents years of consistent Stay Healthy living.  Achieving muscle mass does not happen over night and is a process of a work in progress and goal achievement.  I personally like the look of a well sculpted body and it represents art to me.  I especially love defined shoulders;) Let me also share that there is NO SUCH thing as a quick pill, powder, drink, or device that provides a "use today and gone or gained" tomorrow...I mean REALLY! That is another soap box that I can spend hours talking about.  What I do want to blog about today is how I SPLURGE...Yes...on occasion I DO SPLURGE.  Let me tell you what I think about it though.  It is not something I plan into my week and promise if I eat healthy all week, then I can have something that is not on my typical Stay Healthy choices...this feels wrong to me.  Putting something into my body that potentially is not good for me does not feel like a celebration, a gift, or a SPLURGE.  This is not to say that I do not have fabulous fun foods that are not on my menu, I just do not plan for it.  What I mean by fabulous is.....the FOOD SPLURGE BETTER BE QUALITY.  Today I am making a from scratch carrot cake for my father-in-laws birthday and that is what I mean by QUALITY.  I will not waste my taste buds on a packaged crap candy bar, cupcake, cookie....you get the picture.  I will lean toward a home made brownie or apple crisp ala mode....NOW WE ARE TALKING.  Splurges are few for me so the calories better be worth it.  Let me go a bit further into how I define a SPLURGE.  I see a splurge as a non-food gift for myself....like a massage, pedicure, or new outfit...or fabulous pair of shoes.  Now that is a splurge that will be around more than 20 minutes and that sounds pretty "Right On" to me;)  

Workout of The Day: Recovery & Active Rest...A nice hour walk in the park with hubby;)

Nutrition of The Day:
Coffee
1-Powered Up Steel Cut Oats

Power Protein Shake...I LOVE the Oranges right now

2-Protein Shake with fiber/fruit/yogurt/whey 
3-6 Egg Whites on Slice Organic Sprouted Bread
4-Blackened Chicken Salad (I will order this at the restaurant today)
5-Splurge: A piece of my home baked carrot cake
6-Protein Pudding

Stay Healthy!
Darla;)