Shake It Up Baby!!!

Motivation of the Day: Nothing Tastes Better Than Healthy Feels

Nothing Feels Better than Staying Healthy!

I have just finished my morning workout, jumped into the kitchen and made a post workout shake and video. I absolutely love my post workout shake…WHY…because it is my heavier shake full of fabulous nutrients like whey protein, fiber, yogurt, nuts, and fruit…OH SO SHAKE GOOD. My body is definitely ready for this powerhouse after my workouts & it is a fast way to supply my muscles with the much needed fuel that my workout depletes. I get an instant satisfaction drinking my post shake and it keeps me going for the next 2 ½ hours when I WILL be eating another healthy meal. Did I tell you I LOVE to EAT….YES YES YES….but I am stressing this over and over because it truly is a HUGE part of what keeps me looking the way I do. The shake may start my day, but believe me, I will be eating another 5 meals before this day is done;) In my refrigerator is already prepared chicken breast, spiced brown rice, steel cut oatmeal, and I always have veggies, fruits and raw nuts on hand. It is important to know that by eating, your metabolism is in the “ON” mode and burning calories efficiently. I ensure that my body is always fed and my metabolism is always turned on….I feel great throughout the day, never hungry, always satisfied, and full of energy. I never want to allow my engine to be turned off…YUCK…no calorie burn, let’s keep the fat in storage, low sugar levels which means cranky & no energy, sluggish, headache, and just an overall “POOH” feeling when healthy foods are not eaten throughout the day. This girl will enjoy my shakes, my foods, and be able to conquer my workouts and everyday tasks….and I am not kidding when I say…that it makes me FEEL GOOD to EAT STAY HEALTHY FOOD. So….is it difficult to live like this…NO…it feels too good not to. Have a fabulous Stay Healthy Tuesday!


My Workout of the Day:


ARC interval for 20 minutes


Bodywork…I repeated this one cycle 6 times


One Leg Squats with a Kick Up (3 count with 1 kick up at the end) 7-10 reps per side
Plyometric Split Lunge Jumps 20 reps
Biceps Curls 12lbs @ 15-20 reps

My Nutrition of the Day:


Coffee, one cup please


1-Post Workout Shake

POST WORKOUT SHAKE. ENJOY THE VIDEO!

2-Powered Up Oats (Whey/raisins/walnuts/cinnamon)
3-Albacore tuna with mustard on Sprouted Organic Toast
4-Sweet Potato & protein ball
5-B/S chicken breast topped with salsa & avocado
6-Protein pudding






IF YOU ENJOYED THE POST, LIKE IT, AND LEAVE ME A COMMENT. 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;)

Natural Muscle Magazine May issue features Stay Healthy Protein Shake

Hi Everyone!!!

I hope the Spring Season is motivating you to get healthy and Stay Healthy!!! Check out Page 46 of the May issue of Natural Muscle Magazine for a quick and refreshing meal in the form of a Strawberry Orange Protein Shake. In just 10 minutes, you will have a fabulous nutrient filled healthy shake that tastes absolutely refreshing. I hope you are taking the time to read over the Stay Healthy recipes and are trying some of them. I am giving you the tools and it is up to you to utilize the gift. I wish you all the best of health for LIFE.

http://www.myvirtualpaper.com/doc/total-health/natural-muscle-may-10/2010042101/

Stay Healthy!!!

Darla Benfield, LCPT, LCMT

www.stayhealthyfitness.com