MOTIVATION

I am MOTIVATED

Just like you, sometimes I struggle with this.  What keeps me going is how good I feel from where I was when I was injured.  I have worked too hard to fix myself to ever give up on me…that is MOTIVATION!   I have progressed to modified workouts instead of straight up physical therapy and believe me I still throw in a bit of the PT just to keep me honest.  As I have shared and you know how I feel…Life is too short not to be my BEST ME…so even on those days that feel hard and hand me a “I do not want to  attitude ”…I DO IT.  That inner voice talks pretty loud, and on those days, I truly feel like I am having an out of body experience going through my workout…but…the important thing is…I AM DOING IT.  

Off topic, but not really…I came down with the bronchial flu…a not so fabulous share from hubby that has set me back going on 2 weeks of no workouts…YUCK YUCK YUCK…I would love to say more about how frustrating this makes me feel.  Why do I share this…hmmm…well, I write what pops into my mind and I am relating this to motivation because I am motivated to get back on track once my energy is where it should be.  I am no super human and this past week has definitely proved that, but boy am I determined and motivated to get back to it.  You see, my lifestyle motivates me…I miss my workouts, even on the hard days.  There is a saying that goes…”You regret those things you do not do”…Well, I know that if I do not maintain my physical fitness, my body will suffer the consequences.

I Want a Long Healthy Happy Active Life with Hubby

I have so many motivators in my life…My Faith in God…this is HUGE…I have respect for this gift of life in this body and it is up to me to take the BEST care of ME always…One Life, One Chance, No Rewinds…WOW…this gives me goose bumps.  My fabulous husband motivates me to take care of ME, to be my BEST ME for him…crap, I want to feel sexy, alive, and all those things not only for myself, but for him.  We have a common goal of living a long, happy, healthy and active life together. My children motivate me…WOW…I have 4 now and I want to be my BEST for them, spending time, having laughs, watching their lives unfold as they journey into adulthood…they are already there…AMAZING!  My Grandchild and future grandchildren are motivators…how cool it will be to be a fit and trendy Grandma…I want that for them…I want to be able to sit, play and move around with ease and scoop them up in my arms with confidence and strength.  My parents and family motivate me…I want to be a healthy example for them, to enjoy the wisdom of my parents, and share in the lives of my siblings; My friends motivate me…you know in this life, seriously, true friendship is a rare gift and I cherish a couple that I can call my gems in life…a chosen sisterhood.

My clients and those I touch on a daily basis to live healthy lives motivate me. I receive emails of gratitude and celebrate success stories everyday…and you know what…I am just the voice to provide the MOTIVATION…truly it is each person that has to make a personal choice to change…and when this happens, that is exciting and MOTIVATING for me personally. Wrapping this up, I am a collector of motivational posters and sayings and I share this information on my Stay Healthy Facebook page on a daily basis.  I get so excited with a new find and how it moves me to be a better person and I think…if it speaks like this to me, then I am definitely going to share it.  I began a Pinterest account…OH MY…this is absolutely the BEST place to find motivational posters on every topic under the sun…no kidding…check out my board specific to MOTIVATIONS! 

This blog has been a bit everywhere in my life, but when it comes to Motivation, it is such a grand word, and even more than that, it is one to think about deeply.  So….does feeling sexy in my clothes MOTIVATE me…a big YES, but it goes much more beyond that and each day could bring a different motivator, but overall…I am Motivated to be a healthy person…and I am Motivated to Motivate…Can I say that…does that make sense…I hope so. 

My Workout of the Day:

Recovery Period:  Recovering for 2 weeks from the flu…not happy but necessary to prevent relapse

Stay Healthy Oatmeal Date Cookies...YUM!

My Nutrition of the Day:

Coffee, one cup with splash f/f vanilla creamer & Stay Healthy Harvest Muffin

Juice/Shake Combo

Juice/Shake Combo with Egg Whites

Lean Turkey Spaghetti Sauce with veggies served over Quinoa

2 Stay Healthy Oatmeal Date cookies

Click Here to Check out My Pinterest Account and GET MOTIVATED!

Motivation of the Day: I Will Do This for Me

Newly Added to the In My Kitchen Page on the Blog

 Stay Healthy Caramelized Onion Bella Pizza Recipe

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STAY HEALTHY!

Pumping Up On the Juice

So far no signs of back acne, mood swings, or enlarged erogenous zones...LOL...Gotcha...I am talking about juicing people...veggies, fruits and all the healthy JUICE the body can handle. Ready to continue on this journey with me...I have been researching the whole concept of healing foods, juicing, organic vs. un-organic...always looking to improve, and put quality fuel in my body.  What got this whole ball rolling was watching three documentaries…Food Inc., Forks over Knives, and Food Matters…want to watch something that will open your eyes in a big way…well…this did it for me.  Just when I thought I was doing everything right, eating what I thought was “clean” foods…the buzz word for healthy stuff…I get blown out of my chair with the research documented on these shows.  Really, Really??? Well…what do I do with that…I start my own research on food and what to consume…digging into the whole organic reality and what is going on in this world…YUCK…did you know it is very political…sadly, but true.  I will leave it at that and let you do some exploring. 

Organic for ME

All I have to say is that I am just like you…always a work in progress and I also believe that I need to not only be knowledgeable but also able to share accurately…OMG…this has been interesting to say the least. Further, I think this is going to be a several part blog as the more I dig, the more complicated things become.  I will talk about the meats on another blog, but will quickly share that all meats that will fuel this 47 year young body will be free range organic from now on…so I will need to say goodbye to my $1.88lb chicken breast :/…unless a super duper organic sale comes up and then I will be stocking my freezer…you know me…wheel deal, coupon cherry picker;)  OK…back to  the juicing…I have a Vita Mix Blender and I am not going to expend further money purchasing a specialty juicer…I mean really…this thing would grind steel as it is…so I am good to go.  

My discovery on veggies is that they are a little more difficult to determine which to purchase organic. A fabulous Google search, believe it or not, provided an online link for the “Dirty Dozen” list of  fruits and vegetables always to purchase organic and a list of OK items to buy non-organic…YEAH.  Organic or not, I always wash my produce just to be sure as I have read stories on how cutting through the skin or rind can send YUCK bacteria right into the fruit.  Do I think I have done a horrible job maintaining my 47 year young self with the foods I have been eating so far…a BIG NO…making the choice to eat more organic is just an additional way for me to maintain ME even better…CLEANER if you will.  I have shared that Staying Healthy is a daily journey and never a destination and there is always progress to be made.  Well…that means in every aspect of my journey with living a quality Stay Healthy life.

What I am doing now is researching which vegetables and fruits work for certain conditions and everyday taking care of my body. For example…juicing the cucumbers daily for my skin and hair, ginger to alleviate menstrual cramps, and a variety of other veggies as powerful antioxidants to reduce the risk of many diseases and cancer…OK…strongly in on the juicing.  You know how I love my protein shakes as well, so I will mix it up by creating a juice/shake combo and it works for me.  Veggies, fruits, and seeds I like to keep on hand to juice it up…fresh spinach, cucumbers, celery, broccoli, blueberries, carrots, fresh parsley, ginger root, dried prunes, apples, oranges, pumpkin seeds, walnuts, and almonds.  You may be thinking…OMG…broccoli in a shake…but when I juice the veggies and fruits together, it takes on a whole new flavor and a healthy fresh goodness to the blend.   

The best part of all, no nutrient breakdown that comes with cooking the veggies…just raw blended goodness in a glass!  I am so excited about my new juicing adventure and it is fun to come up with new blends everyday…in the back of my mind is a sweet potato ginger root creation in the making.  Saying that I pump up on the juice is, YES..one of the new ways I maintain me...HEALTHY and happy to say that I will be a lifetime JUICER...the journey continues;) 

My Workout of the Day:

20 Minute ARC trainer

Light Dumbbell Body Circuit (5lb weights) & Negative Pull-up/Jack Interval

Neg pull-ups (7 reps)

Jumping Jacks (20 reps)

Squat to Military Press Alternate sides (20 reps per side)

Core punch fronts (50 reps)

Neg pull-ups (7 reps)

Jumping Jacks (20 reps)

Lunge back biceps curls (20 reps per side)

One leg squat with lateral raise (15 reps per side)

Neg pull-ups (7 reps)

Jumping Jacks (20 reps)

Alternating lateral squat with front raise (20 reps)

Walking lunges (20 reps)

Neg Pull-ups (7 reps)

Jumping Jacks (20 reps)

Wide stance squat with alternating Military press (20 reps)

Stationary lunge hold with Triceps kickbacks (20 reps per side)

Neg pull-ups (7 reps)

STRETCH TIME

My Daily Blend

Favorite Juice/Shake Combo (Makes 2):

I put this together in my Vita Mix Blender

¼ raw pumpkin seeds

Handful of fresh organic blueberries

2 stalks organic celery, washed

1 large organic broccoli flower

1 cup organic fresh baby spinach

½ organic apple, washed, no seeds

1 large organic tangerine or orange

3 dried prunes

¼ inch ginger root

Handful organic baby carrots

4 sprigs washed organic fresh parsley

2 heaping tablespoons N/F Greek Plain Yogurt

½ Scoop Vanilla Whey Protein Powder

¼ cup All Bran cereal

¼ to ½ cup Organic Vanilla Soy Milk

Ice and Blend…FABULOUS!

Enjoy My Stay Healthy Avocado Mousse for Two featured on the “In My Kitchen Page”

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STAY HEALTHY!

I am Not into New Year’s Resolutions

Happy New Year!

Happy New Year Everyone!!!!  OK…I am back from all my holiday festivities and I hope you had a safe, happy and healthy one.  I was thinking about the word “RESOLUTIONS” today and I have to honestly say that I am not into New Year’s Resolutions…I mean really.  Do you know the word resolution in terms of New Years means a commitment to yourself? Now remember, this is me and my life to motivate you and my opinions are never meant to offend…but I do like to make points along the way.  If you have been following my blogs, I am very candid and a no BS person and trainer…I hold nothing back when it comes to motivating you with my life…and to not know me for me…well…that is just hypocritical.  Now…moving on to the subject of resolutions and my thoughts.  I do not need a special day to make a commitment to myself and in fact, everyday should be a commitment that I will be the BEST me every moment of that day…a better wife, mother, daughter, trainer, friend, and in tune with my physical and spiritual self…I am always a work in progress.   Do I celebrate the New Year…well, of course…I enjoy ringing in the New Year with hubby, family and friends…a good party, movie, a toast, or whatever is planned for that evening.  This year just happened to be a cozy movie night at home with a Stay Healthy Pizza and Flourless Pumpkin Chocolate Brownies for dessert.   I hear so many comments about New Year’s Resolutions…I am going to lose weight, get in the best shape, watch less TV, spend more time with my spouse and family, work less, relax more, talk to God more…the list is endless…but this is the kicker…I also here in conjunction…I am going to party my ass off, eat everything I can, drink and smoke as much as I can…because my time is running out to do all those things before January 1^st...OK GIVE ME A BREAK ALREADY…sorry, this is such BS. Soapbox Darla…here I come...I so disagree with this attitude and the sad thing is that the so-called resolutions/commitments that everyone makes are seldom kept and in fact peter out at the 4-week mark…no joke. Studies have shown that the average time that a person sticks to their New Year’s Resolution is one month…so all that eating to oblivion and 15lb weight gain, drinking until liver is pickled, working overtime to stress overload, and TV watching until brain fried and family does not recognize you….is ABSOLUTELY worthless and in fact…an EXCUSE to be negligent with your body. Then the ugly cycle returns every 10 months as this behavior starts rearing its ugly head at Thanksgiving and continues through January 1^st.   I mean…OMG and hell to the Big Giant NO WAY for this 47 year young woman. 

 

I Became a Grandma!!!

I would not be living a healthy lifestyle if every 10 months I deliberately treated my body, self and family like doo doo.   What would that say for the respect that I have for me, and the example that I set for my clients and family as a healthy person…it would say I had none.  I take my body, life, family and health very seriously and am very passionate about what I teach on a daily basis…so, sorry…the excuse to do this just does not fly with me.  Am I a hardcore do not have anything over the holidays…NO…I have things in moderation and choose wisely…did you read my “I am a Cheater” blog?  Well, this is ME…and healthy lifestyle means LIFESTYLE. 

As far as resolutions are concerned, I would have to say I believe in daily resolutions…changes for the better…it could be as simple as modifying an exercise that does not aggravate my neck or improving a recipe after a flub in the kitchen, to making sure that I say “I Love You” to hubby each day as he walks out the door, taking time to read a scripture and reflecting on that verse, calling my kids, emailing each client something encouraging for the day…well, you get my point.  So, in a way, I do utilize resolutions…and get excited about the positive changes coming from those commitments.  Would I toss New Year’s holiday out the window…NO WAY…it is such a fabulous celebration and reflection of the year that has past and the New Year to come…and a time for me to be thankful…do I think everyone falls into the category of not being true to their resolutions…NO…but sadly, the majority do not follow through.  The BEST part about today is that a commitment to be a BETTER ME and YOU can start right now…and that is a Happy New Year!

Motivation of the Day:  A Year from Now What Will I Wish I Would Have Started Today

Meal 1

My Nutrition of the Day:

1-Crockpot Steel Cut Oats topped with walnuts/raisins

1 Cup coffee with n/f French vanilla creamer

2-Post Workout Shake (the works)

3-Baked Butternut Squash & B/S Chicken Breast

4-Vanilla Whey Protein Balls (2)

5-Lean Turkey Burger on thin bun topped with onion/tomato/avocado

Love My Low Rows

My Workout of the Day:

ARC trainer – 20 min

Back Leg Core Interval Circuit (each exercise for 1 minute, repeated 3x)

Squats 10lb dumbbells

Dead lifts 10lb dumbbells

Negative Pull ups

Lunges 10lb dumbbells

Pull downs 30lbs

Low rows 30lbs

Body Ball Abs

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Stay Healthy!

What’s All This about Surviving the Holidays

Now This is ME during the Holidays

I mean really…surviving the holidays??? What the heck is this all about…I can see wanting to survive an illness or some other grave situation…but the holidays…really…NOT.  I look forward to the holidays…spending quality time with family and friends…all the decorations, lights, music, the tree, the smells …WOW…this is all GOOD stuff in my book.  It is also my time to create fabulous foods for the Christmas morning breakfast…life does not get better than this.  I am seeing so many articles, tips, commercials, etc…on how to survive the holidays and a big YUCK.  If you have been following my Blog, you know that I am always candid and share my life and thoughts…well what a peeve.  Really a Darla soap box moment here…I do not use any holiday as an excuse to set aside my healthy lifestyle to gorge on unhealthy crap…I mean really…WHY?  Do I sample things, and enjoy treats throughout the season…a BIG YES…but I certainly do not make a 3-month adventure out of it…meaning Thanksgiving to the New Year…Hell to the BIG NO.  My healthy lifestyle is what maintains me and the word “lifestyle” says it all…holiday or not.  If I did not live this way, I certainly do not feel I could walk the shoes of teaching fitness to so many fabulous people…practice what I preach all the way or nothing.   

Christmas Morning Breakfast Table

Am I a scrooge…NO…as I shared, I do sample this and that…but sitting and eating let’s say a whole plate of mash potatoes and gravy…do not think so.  I am really not fond of that anyway, but sampling fabulous home baked Christmas cookies…well…now that deserves a nibble or two;)  Everything in moderation and I do not plan cheat days or even cheat meals.  If the desire strikes me to sample a cookie…well, I sample a cookie…simple as that…tasted, swallowed, DONE…moving on.   Why has it come this far to say that a holiday needs to be survived…what marketing hype…YES…it really is.  Has everyone gone completely off their rocker to not realize the meaning of the Christmas holiday and what really matters in this life?  I am talking about the shopping hoopla as well…I am definitely NOT a black Friday girl or any kind of shop-till-I drop woman…that sounds so overwhelmingly NOT FUN and not the way I want to spend the day…now give me a meet for tea with hubby or girlfriend and having my list in hand to purchase something at a nearby store...now that is fabulous.  I actually prefer the comfort of online shopping in my jammies with no shipping charges or tax…a WIN WIN…plugging Amazon here. My son turned me onto this site and I must say… I am impressed with the savings on the items, not to mention the wear and tear on my vehicle…and the gas prices…NO WAY.  I mean really…the Christmas season is truly not about how much money I can make, spend, most expensive toys,  or how much food I can eat…really???   

THIS IS WHAT LIFE IS ABOUT

The holiday is such a special time for me to spend with my family and friends, to make wonderful memories, look forward to laughter, board games, and cozy fires…this is what I enjoy about my life around the holidays.  Is this something for me to survive….NO…I am a simple girl who is deep into the meaning of being healthy all the way around….so I will not gorge for days on end until I feel sick, depressed and guilt ridden, or spend dollars until I am stressed and worried about how I will pay the bills…IS THIS HEALTHY…NO…so…I guess what I am trying to say in a healthy way is Happy Holidays…join me in taking the time to reflect on all the fabulous things to be thankful for…enjoy that quality time, take some time off from work, sample some goodies in moderation, do not neglect your health, your family, or overburden your  finances…I believe that life is a precious gift and I plan to soak up every meaningful moment I can during the holiday….NO REWINDS IN THIS LIFE AND NO REGRETS! Stay Healthy!

  

Merry Christmas from My House to Yours

Bake My Stay Healthy Chocolate Pumpkin Brownies over the Holiday!!!

Stay Healthy Flourless Chocolate Pumpkin Brownies

When it comes to chocolate…one of my favorites hands down is a fresh baked scratch brownie…nothing in a box for me.  I believe in quality and the taste has to be out of this world FABULOUS.  I spent the holiday season baking and pureeing pumpkins and set out to create recipes that would satisfy all of the above.  I was so pleased with how these turned out…one of the BEST brownies I have ever eaten…no kidding.  The pumpkin adds the perfect dense moistness necessary and the rich chocolate flavor is incredible.  I utilized Blue Agave Syrup as studies show this natural sweetener to be low on the Glycemic Index.  Also, I was happy to reduce the carbohydrates by omitting any flour, increasing the protein with the egg whites, and adding a few dark chocolate chips for antioxidant…this is a WIN WIN recipe to satisfy my chocolate craving.  I guarantee this will be a keeper in your kitchen!

Ingredients

1 cup fresh or canned pumpkin

½ cup almond butter
4 egg whites
1 cup organic Blue Agave Sweetener (Syrup)
1 tbsp vanilla
1/2 cup unsweetened cocoa powder
1 tsp. baking soda
1 cup extra dark chocolate chips (at least 65%)

Preparation
Preheat oven to 325 degrees F.

Step 1 – Into a large mixing bowl, add each ingredient one at a time.  Whisk each ingredient until completely mixed before adding the next.  Continue this process until you have batter ready to pour and bake.  It will be a light and airy batter similar to a cake mix…this will not be thick. 

Step 2 – Pour into prepared oiled square baking pan and bake for 35-40 minutes. I start checking the brownie at 30 min.  Insert knife into center and when it comes out clean…the brownies are done. 

Step 3 – Let the Brownies rest for 15 minutes before slicing. These will be very moist and light.

Step 4 – Enjoy with some vanilla N/F Yogurt!!!

This recipe along with many others under the “In My Kitchen Tab, Stay Healthy Recipes” at the top of the page!
 Original recipe created by Darla Leal, Stay Healthy Fitness 2011

My Holiday Workout Challenge:

I Have Been Trying This Out: I add in order one exercise for 100 reps per day to complete the challenge within 10 days…so far so good.  

IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE A COMMENT, AND IF INSPIRED TO SUPPORT STAY HEALTHY FITNESS WITH A SHAKE DONATION….THANK YOU SO MUCH!

STAY HEALTHY!

It Has to Be QUALITY

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Quality Food is a MUST

QUALITY life…WOW…doesn’t that sound absolutely FABULOUS...well of course and I really believe in that all the way around.  I am into quality relationships, quality healthy foods, quality splurge meals when I have them, quality time, a quality simple life, and YES…QUALITY moves during my workouts.  If it is not quality…forget it…I mean really.  I am not going to waste my time performing an exercise that will get me nowhere and in fact, would probably injure me in the process…A BIG NO THANKS. I am into QUALITY over quantity…maintaining my physique is not a competition of how much I can lift or rep…it is about creating and being the BEST ME with my quality exercise and with the new modified body that I have.   Society today is so caught up in fast this and fast that, competing with him or her….YUCK…I would love the whole world to get a good wallop on the head, slow down, and enjoy just BEING, enjoy the gift of moving their bodies for the health of that body and who the hell cares what he, she, or all the other somebody else’s are doing…being healthy is not a competition…it is a lifestyle…and a glorious one at that.  Quality has so much to do with that…if I did not live a quality life how could I be a quality person taking care of myself…I would be one of those rush in and out of the gym and maybe get it right…WRONG…NOT for this fitness girl.  What kind of example would I be setting for anyone, and especially those that I train/coach…YIKES?  It has to be QUALITY…it has to be GOOD FORM, TECHNIQUE…and everything that creates a MORE than great workout experience.  When it comes to my QUALITY workout, I concentrate on proper posture, always drawing my navel into my spine…this makes me wear my STRING (if you have followed my Blogs, you know that my String is my pretend connection from my sternum to the ceiling and ensures that I am standing in proper posture). 

Posture is key to Quality Exercise

I put my mind where the muscle is, think about that muscle moving through its range of motion (ROM), and the joint actions that are involved in the move…if I am performing a biceps curl for example…I will not be moving my shoulder joint, and definitely not swinging at the hips to get the weight up…OH MY…HURT MYSELF gosh.  Having a private studio is great because I definitely cringe going into public facilities where injuries are going to happen due to non-quality moves…this is a whole other story though…so back to my QUALITY workouts.  The point I am trying to bring home here, is that life is too short not to do things right….to be a quality person, eat quality foods, enjoy quality time with friends and family, and definitely perform QUALITY workouts…all these things done in a quality way…are truly a big part of happiness, success in health and a balanced life…and the QUALITY workouts…well…this 47 year young body says a BIG THANK YOU! Stay Healthy!

MOTIVATION OF THE DAY:  Quality Exercise Produces Quality Results

My Nutrition of the Day:

Meal 4

Coffee, one cup ~ splash of n/f creamer

1-Stay Healthy Harvest Protein Muffin

2-Post Workout Shake & ¼ pumpkin seeds

3-Four Egg whites on Thin Bun & Apple

4-Small sweet potato and ¼ cup N/F Plain Greek yogurt

5-Scratch Chicken Vegetable Soup

6-1 Tbsp peanut butter on Rice Cake

My Workout of the Day:

ARC Trainer for 20 minutes

HIIT Program (repeated 2 xs)

Move 1: Squat, Curl & Press
Targets: Quads, delts, glutes, biceps, & triceps.

Move 2: Walking lunge & Oblique twist with dumbbell/medicine ball
Targets: Quads, core/obliques

Move 3: Overhead Triceps Extensions
Targets: Triceps

Move 4: Low Rows
Targets: Back

Move 5: Medicine Ball/Dumbbell Pullover
Targets: Back, chest, shoulders, and abs

Move 6:  Pop Squats
Targets: glutes, thighs, and burns fat all over!!

 

Move 7: Calf Raise
Targets: Calves

Move 8: Seated Medicine Ball Twist
Targets: abs/obliques

Stay Healthy Harvest Protein Muffin..FABULOUS

Check out my Stay Healthy Harvest Protein Muffin Recipe perfect for the holidays or anytime…Newly Added to the In My Kitchen Page!!!

IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE A COMMENT AND IF INSPIRED, DONATE A PROTEIN SHAKE! THANK YOU FOR YOUR SUPPORT!

Stay Healthy!