Stay Healthy Fitness

I am Not into New Year’s Resolutions

2012-01-04T14:59:00.000-08:00

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

2011-12-07T18:35:00.000-08:00

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.

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STAY HEALTHY!

It Has to Be QUALITY

2011-11-17T14:48:00.000-08:00

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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!!!

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Stay Healthy!

Setbacks SUCK

2011-11-04T18:30:00.000-07:00

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Setbacks Suck...but Hey...I make the BEST of IT

Well, I have to say that I do not like setbacks…and in fact they do SUCK. Going through the pain of a setback from my injury is the hardest part…but also having to cut way down to doing nothing with my fitness program…big YUCK. I am such an active person and giving in to what my body is telling me is definitely a mind vs. body fight, and I have to say that I do practice what I preach…and listen. I would not push my clients through a setback in ways that would further aggravate an injury and I need to apply that to myself…is it hard…YES. Always honest here…I am one of those can’t hold her down personality types usually, but the wiser Darla says…hold yourself down GIRL!!! I have been through so much and I can tell you…IT IS NOT WORTH IT…meaning pushing myself through pain only to land flat on my ass for days…hell to the BIG NO THANKS. I also have a supportive hubby who keeps me accountable to that. In fact, he makes me promise that I will not workout for however long it takes to get back on track and feeling close to 100%...MAN THAT IS A TOUGH ONE FOR ME…I have to admit, I hesitate to answer…lol…but you know what, I have gone most of my life without an accountability coach…so although hard…I appreciate it. The athlete in me truly wants to do at least something…cardio at the minimum…but if I feel discomfort even in that movement…well…I need to STOP doing that. I confess that it is so hard to shut this part of me down…meaning the athlete, but what I do enjoy during my recovery time is working with my clients and being a part of their efforts as I push them through their fitness programs. In a way, this satisfies my urge to workout because I am still in the environment, actively involved by pushing them, and celebrating the accomplishment of the finish.

Getting back to my inner turmoil when it comes to setbacks…I am a person just like you…and I do feel frustration, blah, yuck, maybe even a bit of anger about it…I say to myself…really Darla…still feeling like this today…ugh…another day of ice packs, TENS unit, ice packs, ice packs, ice packs…well you get the picture. Not a fun time and in fact it gets in the way of my quality life functions…spending time with friends, family, hubby, etc…It is really a hard thing to enjoy something when my pain level is saying a BIG HELLO all the time. These are times I have to take a deep breath and accept that it is what it is for the moment and still the BEST me in the circumstance. What the heck Darla…really…how can you be the BEST you when you feel like shit (can I say that??) Oh well…I did…that is me. The fact is…I CAN and I DO…is it anyone’s fault that I am having a flare up…NO…well, maybe mine if I tried a new exercise that caused the problem…so…the motto that I hold true to…Life is 10% What Happens to You and 90% How You Respond to It…is always whispering in my ear.

LOVE THIS

My response is…I do not like this, but I am not going to be a crabby “B” to hubby, friends or family…I mean really…what would that do for me or anyone else. I take this moment to reflect on things like…not repeating the movement that may have caused the flare up or how I can modify the move even more to protect myself…it seems like I will always be a test as I go Gal…meaning it works for the New Modified Me or it Doesn’t…and then stick to the routines that DO work. Setbacks do suck, but they also teach me what my body can or can’t do, and although I sometimes feel sad about the things I can’t do and think to myself…really…this is going to kick my ass like that, I appreciate even more those things I can do that don’t set me back at all…and that my friends…is FABULOUS!!! Stay Healthy!

MOTIVATION FOR THE DAY: Always Strive to Be the BEST Version of YOU

Workout of the Day:

ARC Trainer cardio segment 45 minutes (I have been on this routine for 2 days now)

Nutrition of the Day:

Crock Pot Chicken Ready for Meal 5

Coffee, one cup…fabulous

1-Pre-workout shake

2-Post-workout shake, ¼ cup pumpkin seeds

3-Peppered turkey breast with Avocado on a Thin Bun, Grapes

4-High Fiber Wrap with Almond Butter and Dried Cranberries

5-Crock Pot Chicken and Baked Butternut Squash

6-Two Protein Balls

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Stay Healthy!

I am a Cheater and I am Just Fine with That

2011-10-29T14:54:00.000-07:00

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YES...I AM A CHEATER

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

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

Love this COLD..REFRESHING!

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

My Annual Quality Splurge ~ Apple Dumpling

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

Love My Hamstring Curls

My Workout of the Day:

20 minute ARC trainer for cardio

Interval Training Cycle:

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

Hamstring Curls @ 25lbs

Leg Extensions @ 25lbs

Jump Rope

Negative Pull ups

Split Lunge Jumps

Body Ball Abs

Step Ups (alternate leg)

Low Rows @ 30lbs

MY PROTEIN BALL SAMPLER ~ MY POWER SNACK

Nutrition of the Day:

Still enjoy my one cup in the morning

1-Pre-workout shake…lighter side

2-Post-workout shake (the works)

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

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

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

7-Two Protein Balls before bed made with almond butter

ME TO MOTIVATE YOU

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Stay Healthy!

Sometimes You Just Need a Pacer

2011-10-20T20:39:00.000-07:00

I am a Pacer!!!

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I love this title…created by my fabulous client Jennifer. So many things come to mind when I think about Jennifer…fighter, athlete, determined, accomplished, motivational, inspirational, and a strong woman who has beat cancer and celebrated 5 years cancer free this year. Jennifer contacted me to be her accountability coach and help her get back on track with her overall health program and let me tell you…I was over the top honored to accept the role. She was a woman of my peers being a registered dietitian and working in the fitness industry herself for many years. I was able to share my Stay Healthy Food Guide with her which she was very impressed by the simplicity of the presentation…this was a fabulous compliment for me coming from Jennifer. Let me tell you, Jennifer and I made a good team armed with the best of the best nutritional knowledge and information which was used to get her caloric intake back on track, and to gradually boost her metabolism into letting go of pounds that had accumulated over the years battling the preventative cancer medications that she had no control over. We worked together to create a fine balance of the nutrition that was needed to sustain the demands of her activity.

I was so excited every time Jennifer contacted me to share that she finished a walk. This is BIG stuff and each day seemed to progress in a positive energy direction. I learned so much working with Jennifer and what she has gone through as a cancer survivor, the medications involved, the negative impact on the body and really….how it makes a person feel…like an out of body experience…this is my body but it does not do what I want it to. The energy levels can be completely depleted and each day a guessing game of…will I be in bed today…or YEAH…I have energy for my walk. This type of up down roller coaster ride becomes a cycle of frustration for many and especially extreme athletes such as Jennifer. I admire Jennifer for all her accomplishments and am so proud to have been and continue to be a part of her journey of healing through cancer.

Jennifer celebrates her 60^th birthday tomorrow and so much more…Jennifer has reached and exceeded her fitness goals AND during the continuance of her medications…we both are celebrating this victory together BIG TIME!!! Jennifer continues her walk/jogs, eating healthy, involvement in running events and health conferences, and supports events for the fight against breast cancer. She is one busy, beautiful lady who is a walking example that overcoming obstacles are things that indeed make us stronger. Jennifer lives the Stay Healthy life every day and is a role model for all people…as her Pacer…I am very MOTIVATED…Trainer Pride and Hugs…HAPPY 60^TH BIRTHDAY Jennifer!!!

My Email Response to Jennifer (you will understand why I posted this here after reading her story):

Hi Jennifer,

First…let me congratulate you on all your successes, and the Biggest Win…Surviving Cancer. Life takes us through journeys we do not always understand and fighters we must be to continue to be the BEST we can with the limitations handed to us. I again applaud your determination & motivation to do just that. I also understand the frustrations of not being or feeling “who you once where” as I also suffered an injury in 2008 and it strips the very soul from an athlete. Most important however, is taking what seems to be such an unfair journey and becoming even stronger, better, & wiser from the experience. Acceptance of the NEW athlete that you are and will always be. Does it take work and perseverance…a BIG YES…but I am reading that you have an inner strength that will carry you through. The beautiful thing about our bodies is that we can work them in ways that are not as demanding, get fabulous results, with reduced risk of the negative side effects that always seem to rear their ugly heads if “old workout” philosophies are implemented. A balance needs to be created that enables you to feel accomplished with your fitness, but at the same time preserves the quality of your life. I would love to meet with you for a consultation and YES…that is the first step when selecting the BEST fitness expert for you. Thank you for sharing your story, getting in touch, and I look forward to hearing from you.

Jennifer last month at a Health Conference

Jennifer Today!

Making Strides Against Breast Cancer 2011

Sometimes You Just Need a Pacer

Here’s my story. It made all the difference in the world to have Darla by my side!

I am a registered dietitian, an aerobics instructor, and a marathon runner. I have had an active and healthy lifestyle for decades.

I am also a breast cancer survivor of 5 years and am currently finishing up a five year course of therapy which helps to prevent recurrence. One of the major side effects of this medicine for me has been fatigue. Enough fatigue that I had to stop running. Enough fatigue that I have spent a LOT of time resting on the couch.

Jennifer Persevering

Over the last five years, I have watched my formerly strong and active self become soft and tired. What’s more, I have watched my cholesterol increase to an unhealthy level – first time I ever had to worry about such a thing.

I certainly did not have surgery, chemotherapy, and radiation, just to die of a heart attack!

And, in spite of my training and lifestyle, I could not seem to help myself.

In April 2011, I went on line to research personal trainers in the Sacramento area. You all know how Google works, what comes up is what comes up, and that evening, Darla was the only trainer that popped up on the screen.

This is the message I sent to her….

Hi Darla

I found your Web site by chance through Google; I am not a referral.

I was an aerobics instructor when aerobics first came on the scene in the early 80's and taught aerobics for about 15 years.

I have also been a runner since 1983 - my last marathon was in 2000 and my last half marathon was in October 2008.

I am a registered dietitian. I retired from the California Department of Education in health education in 2009.

I will be 60 years old in October. I am a breast cancer survivor, beginning my last year of a five-year follow up hormonal treatment.

The major side effect of my follow-up treatment for cancer is fatigue. Each year that passes I have become more tired. I have to be fairly careful about how much I work out or I have to spend the next day or so resting on the couch. I have learned the hard way that I can no longer "muscle" my way through a workout - mind over matter is not an option these days. It is very frustrating, but it is what it is.

The other side effect is losing muscle and gaining fat. Although I weigh approximately as much as I did when I was diagnosed in 2006, my body composition is decidedly different. I was running about 25 - 30 miles a week at the time of diagnosis. Now I can amble (17 minute miles) about 15 - 18 miles a week. What's more, if I try to cut calories much below 1800 calories a day (and I have tried), my fatigue increases and I become a screaming maniac. : - ) and, a lower calorie intake seems not to make a bit of difference to the amount I weigh.

Where do you come in?

I noticed that one of your services is Limited Physical/Injury. Believe me, it is not a lack of motivation or self discipline that is keeping me from being as active as I want to be, but I think I might find it helpful to work with someone to help me do the best I CAN do, whatever it may be.

I'm told that when I stop taking the medication, I still start feeling more like my "old" self again - be able to get out of first gear. For my last year on the medication, I would like to be in the best place I can be, so when I get off the medication, I have the most momentum possible.

What I think would be useful would be a consultation and, more importantly, follow up appointments at least once a month maybe?

What do you think?

Darla sent a loving, supportive e-mail back, and we began our journey together! My focus was always to get healthier – not simply to lose weight or get stronger.

I really appreciated Darla’s Stay Healthy Fitness Food Choice Eating Guide, which we discussed at my initial assessment. I could see that this simple plan focused on getting the very best nutrition. As a dietitian, I am often skeptical about food plans, but I was happy to see that this plan was based on current research. In fact, I suggested that Darla should publish this plan in a book!

Even with my background in healthy eating, Darla’s eating plan helped me focus my food choices. Because my calorie intake was lower than I was used to, I needed to get the best nutrition out of each and every little calorie.

My sustained work with Darla was more her supporting me with visits every two weeks, rather than her educating me. I kept a food diary (and I do to this day – every day) and she reviewed my daily intake. There was not much emphasis put on building muscles or increasing aerobic capacity, because that was just not possible. Instead, bi-weekly monitoring of my activity simply helped me refine and improve what I was able to do – walk.

Fast forward six months. Gradually, very gradually, I began to lose some weight. Because I was accountable to Darla through my food records, I focused on eating the very best I could, and remarkably, I was able to lower my calorie level without the physical meltdowns I had experienced on my own.

Gradually, slowly, I began to add a few more minutes of walking to my daily walk and pick up the pace a bit. The overall fatigue has not gone away, but I made activity a priority to the extent that I gave up some of my volunteer activities so that I would have energy to walk.

Now I am 30+ pounds lighter and my recent cholesterol measurement showed a 70 mg drop! I couldn’t ask for a better result!!

Right now, I have decreased my visits to Darla to once a month. I have developed good habits and I do not need the bi-weekly accountability check. For the future, Darla and I are looking forward to the time when I’m off the medication and the side effects have been minimized. At that time, we will start on some minimal strength work – while the weight I lost was mostly fat, it turns out I have lost serious muscle in the past five years.

For me, it was all about Darla being my “pacer.” Pacer is a word that occurs in the world of running. When you are running in a long event – like the marathon – you often ask someone to help you out as a “pacer.” Near the end of the run, your pacer joins you fresh as a daisy while you are ready to curl up in a ball by the curb. When I ran my marathons and my pacer joined me at mile 20, I always felt that I could now stop thinking and just put one foot ahead of the other. The important decisions would now be made by my pacer.

This is exactly how it worked for Darla and me. Darla took over the thinking and I just did what I was supposed to, until I could do it on my own. Success!!

Sometimes you just need a pacer.

Jennifer Before Jennifer Today

4-26-11, 157lbs Follow-up 9-13-11, 130lbs

BMI 25.5, BF 26.7% BMI:21, BF 21.1%, Lost 10 more lbs

Jennifer continues to maintain herself through Stay Healthy nutrition, walks, walk jogs on her great days and I look forward to our... to be continued.. journey together as we transition to the next level of health & fitness goals...never a destination, but always a journey.

Congrats Jennifer...You are one FABULOUS WOMAN!!!

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Stay Healthy!

Why I Do It ~ A Client Success Story

2011-10-10T14:23:00.000-07:00

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This is WHY I do It

I am over-the-top excited about this Blog!!! I wake up every day with excitement to help people adapt healthy lifestyles and when my clients have been walking the talk of Stay Healthy Fitness, it definitely shows. I schedule new client assessments 12 weeks out from initial intake giving their bodies a chance to change and to see the results of their dedication. I get just as excited about assessment day as they do and it is a proud trainer moment....this is my reward…watching their faces light up, listening to all the great ways they have changed, how much they are enjoying the foods, feeling good, having more energy, less pain, and overall confidence…the comments are endless…and the celebration for that moment…PRICELESS!!! Living a Stay Healthy life means having a quality life inside and out, and I am so happy to be able to walk beside so many fabulous people to educate, coach, and celebrate every moment of progress that brings them closer to their goals. When a client comes to me for the first time and shares that they want to look better, feel better, have more energy…and the list goes on and on…we begin our journey as a trainer/client team and together we work to obtain those goals. It takes discipline each day and a progressive approach celebrating every small victory with each step closer to the goal. The beautiful part about starting to live a Stay Healthy life are the benefits that go unseen but are exciting for me to share with them as a trainer…decreased cholesterol and blood pressure readings, decreased resting heart and recovery heart rates, decreased BMI, decreased body fat measurement…and my physiological list can go on and on. The more obvious benefits of creating a “New You” and shout YEAH…LOOK I AM DOING IT…are reduced weight, decreased body fat, inches lost, strength and stamina gained, increased range of motion…all that defines the outward appearance of what healthy feels like and what friends and family notice. The combination is absolutely my wish for everyone and my passion to reach out and help as many people as I can to live a Stay Healthy Life…this is Why I Do It…It is people like Cindy that make it easy for me to say to myself…YES, Darla, continue to do this! So, let me introduce my wonderful client Cindy to you…I am so excited about her accomplishments and I will not give it all away here, but I will let you read her story, feelings, and WOW moment of her assessment results and so much more. Cindy is 59 years young and our Stay Healthy Fitness journey together began in May 2011:

Stay Healthy Fitness Success Story

Cindy, age 59

CINDY NOW!!!!

Darla has provided me with the tools to change my life. Prior to contacting Darla, I was exhausted all the time and I felt like I didn’t have the time to workout or prepare special meals. Shopping for clothes was depressing and I needed resuscitation after getting on the scales. The big 6-0 was approaching and I didn’t want to spend the future in a recliner. So, I messaged Darla for help explaining to her that I also had a health condition requiring me to take weight gaining medications. Darla was encouraging and supportive...exactly what I needed to make my 12-week transformation, a loss of 23 inches and 19 pounds. No unhealthy weight loss tricks, just clean, simple meals and workable exercise routines. Darla is extremely knowledgeable and continually concerned about preventing injuries and often providing me modifications to avoid inflaming painful joints. She was also helpful in unlocking a health mystery for me. For years, I had agonizing hip pain often waking me up at night and periodically causing me to limp. X-rays only revealed mild osteoarthritis. Gleaning information from our initial assessment, Darla suspected I also had trochanteric bursitis and had me begin a series stretches and exercises. The results have been amazing. I truly thought I would have to live with that pain forever. After our first meeting, I knew Darla’s enthusiasm for life and fitness would be infectious. She’s a wonderful and caring person and shares in your success for fitness. Her gym is well equipped and immaculate. Working with Darla has been the best investment in my life and I look forward to continuing my goals. Thank you, Darla.

Cindy, age 59

Roseville

BEFORE 12 WEEKS AFTER

5-23-11, 179 lbs 9-14-11, 160lbs

BMI 26.2, BF 32.1% BMI: 23.5, BF: 26.7%


Cindy continues to work on her goals, has lost a total of 20lbs now, is gaining lean mass, continues to decrease pain, increase her range of motion, and overall, continues to improve the quality of her life

I began working with Cindy in May 2011 and what a wonderful first meeting. Cindy was ready for a change and her enthusiasm was apparent. We began our journey as a trainer client team to improve Cindy’s quality of life while reaching her goals. I provided the exercise & nutritional guidance and Cindy lived this philosophy not only while working with me, but outside of the training studio…this is what it takes to achieve results. Cindy, I celebrate your accomplishments…you are truly an inspiration and motivation to those around you. I look forward to our continued time together as we progress toward your overall fitness and life goals.

Big Stay Healthy Hugs and Trainer Pride, from your trainer and coach, Darla;)

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Stay Healthy!

Confessions of a Cherry Picker

2011-10-03T13:07:00.000-07:00

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My Bulk Sweet Potatoes 61 cents/lb

I admit it…I am absolutely a huge cherry picker, and I wanted to get this out to you quickly while the picking is still good…LOL. I will share exactly what I am talking about…the confessions of a cherry picker…that is ME. I have always been a money saver, combing the circulars for deals and clipping coupons. This, my friends is a “cherry picker”…searching the circulars for deals and picking them off. This has also become a fun game for me and I challenge myself each time to save more and more with each shopping adventure. The key is to stick to the deals and not get sucked into the full price items that are NOT Stay Healthy food items on my list. I plan my strategy as you will see in the fun video included with this Blog. I also plot my driving route to transition well from store to home…this also saves me on gas money…OH MY…that is another soap box issue…the price of gas right now is absolutely ridiculous. We all have to do what it takes to save here and there, so I will take the time to put the deals in order according to route. I also frequent the same stores and know my local groceries pretty well, so that I can get what I need and get out…another time saver. I am not one to stay in a store for hours…I mean really…NO NO NO…this is temptation to get sucked into things not on my list…I do not care if it is the deal of the century…it is still spending money I would not spend otherwise. I stick to the circular deals, stick to my list, buy healthy food items, use coupons on items that I buy…and that is how this cherry picker does it. I also buy in bulk which is another huge savings....I am not one who likes to run back and forth daily to the grocery….I mean really…and why??? The only items I will return to the store for are the produce items like fruits, veggies, and salads…but that may be a once a week quick pick and again using the circulars for deals. I will share that I shop at Costco for bulk items and you better believe I know if it is a deal or not.

I am a Cherry Picker

My cherry picking route looked like this…Costco, Sprouts, Winco and Nugget stores. I try not to go over 3 stores per pick, but there was such a good deal at the Nugget on the whole free range chickens and Gala apples, it was a MUST stop. Being a cherry picker enables me to save lots of money, eat healthy, and maintain my physique with fabulous Stay Healthy food. I also have everything I need on hand in my refrigerator and pantry for every meal throughout the day…being a cherry picker means I have no excuses NOT to eat healthy. So, it is also a motivator and accountability tool for me. You may think I am over the top on this one, but it really takes minutes to look through the deals to save money…and believe me….it is worth every penny. That is what I am all about…being real on how I do things to eat healthy and labeling myself a “cherry picker”…well…there you have it. Stay Healthy!

Motivation of the Day: If You Change Nothing, Nothing Will Change

Neg Pull-Ups...Down Slow & Controlled

My Work out of the Day:

30 Minute ARC trainer

Body Stuff repeated 4x

Neg pull-ups 7-10 reps

Hamstring Curls 25lbs 25 reps

Leg Extensions 25lbs 25 reps

Pull downs, 30lbs 25 reps

Low rows, 30lbs 25 reps

BOSU abs, 25 reps

Nutrition of the Day:

Coffee, one cup with f/f French vanilla creamer

1-Thin bun with PB2 (2tblsp mixed with water)

2-Post Workout Shake

3-Lentils and Grilled Chicken

4-Cauliflower Chicken

5-Spinach Salad with Grilled Salmon

Protein ball before bed

Thanks for Supporting the Stay Healthy Life

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I Keep It Simple and Slow

2011-09-28T15:19:00.000-07:00

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Life is really too short not to…I do not entertain drama, negativity, or anything that screams…NOT HEALTHY. I enjoy the little things in life because they are truly the BIG things. I have learned that rushing through a day at the speed of light is not a good thing and literally landed me flat on my backside in 2008…and besides…you miss out on a lot of life. For quite some time now, I have made sure to slow things down, enjoy the moment and build fabulous memories. I have this saying…nothing good happens fast…LOL. I use this all the time when I am training clients…and I also put myself through slow methodical workouts where I concentrate on the muscle being worked, feel the muscle move through its motion, and really get the most out of the work. Nothing good happens fast when an exercise is done so fast that the movement is out of form, without thinking, compromising the body, and before you know it…injury…and YUCK…what the heck is that all about. Not for this girl and maintaining my 47 year young self…OK…yes I am talking about life and I am talking about my workouts…well, it goes hand in hand now doesn’t it? Getting back to simplicity…I have learned to be content in all circumstances…in my book, life is not about having a million dollars, or the nicest car or house, but happiness with myself and getting up every morning looking forward to what I will do with my day.

During Our Honeymoon Last Year

I enjoy the simple pleasure of a cup of coffee in the morning with hubby, good conversation, time with family and friends…and I am talking quality time…giving my full attention to someone when they are sharing a story. I can remember when my kids were small and the rush rush get things done was on overdrive for this actively involved parent…they are sharing something exciting that happened on the playground for example, and I would be washing the dishes with one ear on them, the other in the sink…I would definitely change that…put down the dish and sit down to look intently in their eyes and allow myself to feel their excitement. You see, these are the important things that are learned in life…the lessons learned that I now apply and live by. You better believe my children get my full attention when they are visiting…no cleaning, no dishes, but quality time. I use this same philosophy with my clients, and especially during an initial consultation. I give all of me during a consultation, coaching, or training session…I am a deep person and need to feel what is being shared in that moment. It is in that moment, I can see clearly to help. OK…I am all over the board here…but I hope you understand what I am sharing…simplicity comes with slowing down, being a good listener, a good friend, wife, mother, daughter and taking in the moment. Slowing down also means taking care of my body using slow, methodical movements where my muscles get the most benefit for the time I give.

Exploring a Ghost Town

I am a simple girl…I love the smell of the first rain on the pavement, hummingbirds flying around my orange tree in the morning, the sound of laughter around the dinner table, my cooking being enjoyed, and my list can go on and on. I sit here as a 47 year young woman who has lived a lot of life, experienced quite the journey and realizing that simple and slow may not be a million dollars…but is sure feels like a million dollars. So, next time you think about wanting things now, fast, rushed….think about so many things that would be missed along the way…because truly…nothing good ever happens fast. I will end with another favorite saying….Exercise is a journey NOT a destination….this applies to everything in my life. Stay Healthy!

I Slow Life Down and Enjoy the Moment

Motivation of the Day: Nothing Good Ever Happens Fast

Me in my Studio

Workout of the Day

45 minute exercise of my choice workout

I started out on my ARC trainer and felt burnt after 10 minutes, so with my minute interval timer clipped on my sports bra, I began doing whatever exercise that popped into my mind for that minute…it became a game…and before I knew it, 45 minutes…DONE. So, included in my fitness game were lunges, low rows, lunge backs, step ups, bicep curls, triceps kickbacks, squats, and pull downs just to name a few. I also used my tubing. YES…today was a tough motivation day and happy that I completed the game.


Meal 5

Nutrition of the day:

Coffee…so good this morning;)

1-Thin Bagel with 1 Tbsp peanut butter

2-Post work out shake

3-Spinach salad with grilled chicken

4-¼ cup Pumpkin Seeds and ½ cup Greek Yogurt

5-Egg white scramble with spinach & avocado

Personal Share: Happy 87th Birthday to My Fabulous Father!!!

Love You Dad ~ Your Baby Girl

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STAY HEALTHY!

It Is Not Always Easy

2011-09-21T16:53:00.000-07:00

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Great Place to Meditate...On the Water

It is true…life is not always easy for me…are you kidding. I am just like many of you…a woman, wife, mother, daughter, a friend…who just happens to walk the talk of fitness with my occupation as a personal trainer and writer. I have up and down days mentally and emotionally…and YES…I do experience burn out with my workouts. One of my favorite life quotes is this “Life is 10% what happens to you and 90% how you respond to it”. I came across this quote from a school project that my son made in junior high and it has really stuck with me…my son is now 23. You see, I have realized through my journey of becoming a healthy person that the only thing that can be controlled, is how I think, feel, and respond to life’s circumstances and I have learned to let go of the rest. Being healthy has not only been a journey of the physical but also the emotional for me…as I am sure with most of you. However…this Blog is about me to motivate you…and this is indeed a personal share. I do not believe in perfection but I do believe in being the BEST ME everyday…what does that mean. One of my fabulous new clients just shared this quote…”You Do Not Have to Get an “A” Everyday”…WOW…now that is a revelation for someone like me who can be an overachiever. This is a step back statement that says…when I have a down day…it is OK…I am not perfect, never will be. If I were perfect, I would not be existing on this planet now would I? What the heck does this have to do with maintaining my physique, fitness and nutrition…absolutely everything. Attitude is huge in life and really dictates how I am going to proceed with my day. I can choose to be a bitter, angry person, full of non-forgiveness and YUCK or I can choose to be a person with the potential to learn and grow in a positive way from every moment in life. I choose door number 2…that is healthy for me. OK…on the days that I feel down and need motivation…I pray, read the Bible, talk with my hubby, or trusted friend…and then I am able to get my positive groove on for the day.

If my attitude is not in the right place and I am not responding healthy, I would be a person unable to help people…I would not be a good choice to come see for a healthy lifestyle. I mean really…would you want to entrust your health to a person that was unhealthy in any sense of the word…sadly, many people walk around emotionally unhealthy without anyone knowing. That is the kicker…boy am I jumping around…but that is me with writing…I put down my feelings…the Real Darla Deal. Getting back to why this is important…it is my attitude about life and how I respond to it that lifts me up, that motivates me, that keeps me moving in a positive direction, that helps me be the BEST me every day with my nutrition and my fitness. I choose NOT to give up in despair but to persevere through life. Life will bring challenges…I have faced many and I will continue to do so…but how I choose to respond will be the key to my healthy self. I am just like you with the struggles of life, injuries, finances, economy, illness, family crisis…and every other life bump that comes along….but what has always remained important is how I respond. I can tell you this…it may be hard to get my backside on my ARC trainer on a down day, but after I get going…it does become easier…and then a whole different attitude kicks in and I start using this time to think through things, and before I know it, 45 minutes are done, several calories burned, my clothes are soaked…and I feel pretty darn accomplished…now this is Fabulous Response to Life’s Circumstances…Right On Darla!

What I am really trying to bring home here is that life is about balance and health includes the emotional as well as the physical…and when one is out of sync…the machine will not work properly…I hope that makes sense. I Blog to you on a down day and YES…I started my morning with an early cup of coffee and my Bible reading outside and enjoying my cat nibbling my toes…after 20 minutes of quiet time taking in this moment…I felt energized, fresh and better equipped to start my day…and YES….I rode my ARC trainer for 45 minutes…is everything perfect…NO…never will be…but I will tell you this…Life is Good. Stay Healthy!

Motivation of the Day: Life is 10% What Happens to You and 90% How You Respond To It

My Work out of the Day:

ARC trainer 45 minutes ~ Strength Level 3/Intervals

My Nutrition of the Day:

Fabulous Cup of Verona Coffee

1-Pre-workout shake

2-Post-workout shake

3-Egg Whites on Sprouted Bread, 1 peach

4-3 slices Peppered Turkey Breast & ¼ cup raw walnuts/cranberries/sunflower seeds

5-Spinach Salad topped with Grilled Chicken Breast, EV Olive Oil & Balsamic

6-Protein Pudding

Meal 5

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I Use BOTOX…YEP YEP YEP

2011-09-07T15:45:00.000-07:00

I use BOTOX

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YEP…the cat is out of the bag…I use BOTOX…OH MY Darla…really? Yes, every 3 months I attend my standing appointments to maintain my 47 year young self…do I enjoy having it done…absolutely NOT…it is very uncomfortable…but I enjoy the results. What the heck Darla…OK...let me break this down for you. Do I see a cosmetic specialist to have this procedure done…a BIG NO…who do I see…My Neurologist. YES…I have BOTOX injections to alleviate the pain, discomfort, and tension that come with having Torticollis or another name…Cervical Dystonia. As I have shared in my bio, I have endured injury and along with that…early onset Torticollis, a genetic disorder that may have presented later in my life, but with trauma…oops here it is…early…YUCK…but out of my control. It is one of those things that I MUST accept and love about myself. At first, I was so embarrassed about it, because with the disorder comes cervical tremor…the late great Kathryn Hepburn also had the disorder. I felt like one of those bobble dogs you see sitting on a car dash…lol… I have to laugh at life and I am no longer hiding who I am and this is a part of me…so if I am a bit shaky sometimes and having a not so good day…oh well…goes with my program. I have responded well to the BOTOX treatment, and can actually say that it is being used for a fabulous purpose. Did you know that BOTOX is used to treat medical conditions such as cerebral palsy, migraines, back pain, excessive sweating, weak bladders, and enlarged prostate glands. I have to honestly say that I could not sit there and have this stuff injected in my face or anywhere else for that matter just for fun thinking it might give me some youthful rewind…YUCK…and further remove my ability to have facial expression when I talk or laugh…OH, hell to the Big NO. That is just how I feel however and not to offend. Besides, when that huge needle is penetrating different layers of muscle to get to the root spasm…OMG…it hurts like no other…and to sit through several injections…well, again…no way to elective “I want to have no lines on my face” BOTOX… No, No, and again, No….and the stuff is outrageously expensive…I can’t believe that thousands of dollars are shelled out per treatment and if elective…that is out of pocket…a BIG NO way for this frugal girl. I am so excited to share that BOTOX IS used for positive benefits such as treating my condition and many others…I experience relief with tremor, reduced pain, tension, and everything YUCK that goes along with Cervical Dystonia.

Typical Injection Sites for My Cervical Dystonia

Relaxing on the Boat Last Week...Life Balance is Key!

Of course, exercising in addition also provides a stress reducer and endorphin release that provides natural healing that keeps me calm, relaxed, and since Torticollis can be negatively affected by stress…It is important for me to exercise often…and I DO!!! Why do I write about this…because I am REAL, and I AM who I AM… OPEN…and willing to share my life with you…wanting you to know that everything is possible with limitations and medical conditions. This is actually the very first time that I have disclosed in depth regarding my Cervical Dystonia and I hope that it reaches many that suffer with the same condition and provides hope to not be ashamed or embarrassed. Life is too short not to embrace each moment given…it truly is like that. I take each moment and in that moment, I WILL be my BEST ME…I persevere through the storms and walk strong …do I have fears…who doesn’t…but my Hope, my Strength, and my Will always prevail. WOW…deep stuff, so on the lighter side of my life…today is a very good day and I am into month 2 of my injections and I feel…whoop whoop FABULOUS!!! This weeble wobble refuses to fall down. Now off I go to kick my bootie on the ARC trainer for 60 minutes, then hit my modified weight routine…You See…My Life is Real Good!!!

Motivation of the Day: The Only Limits on Your Life are Those That you Set Yourself

My Workout of the Day:

60 minute ARC trainer cardio day

Watch my Video…Modified Exercise in My Cage

My Nutrition of the Day:

My Spinach Salad tossed with EV Olive Oil & Balsamic

Coffee, one cup with n/f creamer

Pre-workout shake

Post-workout shake

Egg white salad on high fiber wrap

½ cup mixed beans with salsa, topped with n/f Greek Yogurt

Protein Balls (almond butter, whey, cinnamon, raisins)

Large Spinach salad & Grilled Salmon

1 Graham cracker with peanut butter

Personal Share: Celebrating my 1^st Anniversary on September 15 married to my fabulous husband ~ My partner, my friend, my support, biggest fan, cheerleader, and My Forever and a Day Love ~ Thank you Babe for being such a wonderful man & I am happy to celebrate this day and look forward to years of Stay Healthy Happiness with YOU;)

Don & Darla Leal, Happily Married September 15, 2010

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STAY HEALTHY!

Looking Past Rotten and Seeing Potential

2011-08-17T22:10:00.000-07:00

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I See Potential!!!

Now that is an opener for you…I have to say that I absolutely love rotten fruit…well, not completely over the top rotten…but most definitely very over-ripe, brown tinged, fragrant sitting on my counter fruit. What do I see??? I see potential…I see that with some blending and mixing that I can create wonderful healthy foods. I look past the rotten and into the beautiful creation of OMG…this is over the top fabulous (one of my fav words) and so good for me. YES…I even maintain a positive attitude about rotten fruit…do I toss it…NO WAY…it has potential…potential to become something better than before. This can apply to who I am as a person as well…when I was injured…did I toss in the towel…throw myself away….give-up…NO, NO, and again…NO. I saw potential with a little mixing and blending of different therapies and exercise, I DID become better than I was. So, YES…do I go over the top about such things as rotten, over-ripe fruit…well...YES…that is ME. I savor every small thing in life because they are truly the big things…and tonight…the rotten overripe fruit is the BIG thing that I am going to create something very special with.

What Do You See?

I also think…why throw away a perfect piece of rotten fruit…OH MY…what a waste of $$$$...and I am not about doing that. In fact, as I have shared in the past, I am all about saving every penny I can, clipping that coupon, and the deals…RIGHT…who does not want a DEAL. OK…off that save money by saving the rotten fruit soap box. Getting back to what I am doing with two rotten bananas and pears…creating another version of my Stay Healthy Omega Muffin. If you have been following me, you know my passion for creative Stay Healthy cooking and baking. It is truly therapy for me. After a long work day, I find it so much fun to make a B-line to the kitchen and let the juices flow…no pun intended…but in a way…YES. Having a passion in life is so important with the balance of who I am….I truly enjoy working in my passion which to me is not really working. My sharing of Stay Healthy recipes is also a way I can reach out and motivate people to please get healthy and Stay Healthy with the one life that we all have. So…if that means saving rotten fruit and sharing what can be done to create healthy snacks…I will click on that video to do just that…share my passion for cooking, share the enjoyment of healthy baking, and showing the outcome of living this way….PRICELESS. I hope that this Blog comes to mind the next time you have rotten overripe fruit on your counter…and can look past the blemishes and into the potential that something better can happen with a little blending and mixing.

Motivation of the Day: You Do Not Have to Get an “A” Everyday ~ a Great Client Share

Workout of the Day:

Cardio Time: 45 Minutes ARC Trainer

Ended with Ball Work for my Core/Stretch

Stay Healthy Omega Muffins

Nutrition of the Day:

Coffee, one cup

Stay Healthy Banana Omega Muffin

Post Workout Shake & ¼ cup raw pumpkin seeds

Egg Whites, palm of raw nuts, watermelon slice

Grilled Salmon

Stay Healthy Banana Pear Omega Muffin x 2 ~ fresh baked from the oven

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Stay Healthy!