I Keep It Simple and Slow

Do You Like My Blog…Offer Me a Protein Shake

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

IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE A COMMENT, AND IF INSPIRED, OFFER ME A PROTEIN SHAKE!

STAY HEALTHY!

I Wear a String Everyday

DO YOU LIKE MY BLOG…OFFER ME A SHAKE TODAY!!

I Wear A String!!!

I absolutely LOVE my string…when I wear it, I feel strong, balanced, and sexy.  I would not go anywhere without it…I wear it all day long when I am at home or on the go.  It is so important for my everyday functions for work and play.  So….what the heck am I talking about…the String…really Darla…my string is my imaginary connection to the ceiling from my upper chest that maintains correct posture all the time.  My body just like all bodies is adaptable to the functions it performs.  If I were to sit all day slouched into my computer, standing with my shoulders slumped forward, driving all crooned into the dash board, or hunched over cardio equipment…YIKES…would I be in serious muscle dysfunction.  My anterior muscles of the chest, front deltoids (shoulders), neck muscles, and even core would become tight and adapt to that position…YUCK for the lungs as well…all crunched up and not able to deliver great oxygen supply to my body…OK..NO WAY. 

Do I have my String On?

  Also, do I want to be a person who stands humped over…OK...BIG NO…not healthy, not sexy, not ME.  Let’s talk about what would happen to my back muscles…overstretched & loose to accommodate the slump…Forget it people…NO WAY.  So, I prefer to pretend that my string is attached to the ceiling from my sternum area just like a puppet…walking, working, exercising, sitting, standing, driving all in perfect posture and to maintain great body balance & avoid muscle tissue dysfunction.   

Posture Check

This is not about being vain & cocky walking with my chest puffed out…certainly not about that…it is about beautiful posture.  I have talked with so many women especially who want to hide let’s say large breasts or small breasts so they adjust their posture to ensure that all is hidden…OK…on a soap box here…STOP DOING THAT!!!!  All bodies are genetically different and we need to embrace that, stop hiding, and LOVE who we are and please start wearing that FABULOUS STRING…get that chest out, walk proud, be confident, accept yourself…and feel on top of the world.  I have to admit when I first starting wearing my string it was a conscious effort of maintaining it all the time.  I had to constantly check myself and before long, it became automatic, and is now a part of what I do to maintain my 47 year young physique.  When I wear it I can feel my core contracted and strong, the ability to take large full breaths filling my tissues with fabulous oxygen, confidence and of course...I feel very tall…lol.  Such an important topic….posture… and now you know the secret behind my STRING…it is FABULOUS and part of my Stay Healthy Life and the BEST part…now you can wear one;)

Motivation of the Day: “The greatest mistake you can make in life is to continually be afraid you will make one.”

Workout of the Day: (neck is flared :/ so limited on the upper body this week)

ARC Trainer 45 min

Body Stuff:

Variety body weight legs

Squats/variety lunges/step ups: 20 reps each exercise x 4

Nutrition of the Day: (Enjoy the Video)

Coffee: Great one cup on an early morning

Protein Shake

Pumpkin Seeds & Home-made Protein cookie

Post- Workout Shake (watermelon)

Egg Salad on Thin bun

Grilled Chicken Breast Patty & Corn (Super YUM!!!)

IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE A COMMENT AND IF INSPIRED, OFFER ME A PROTEIN SHAKE!!

Stay Healthy!

HEAT IT UP!

Do you Like My Blog…Offer Me a Protein Shake Today!

Heat It Up Darla!

OH MY…the first day of summer is here with a whopping 103 degree temperature to say HELLO…loud and clear.  First…I am not a heat girl…meaning…I do not like to hang out in the sun, baking my body up to beef jerky.  I do not like the overwhelming feel of heat and breathing that hot air…well...YUCK.  I am also a firm believer of not working in heat above my body temperature…I am not into shocking my body to work extremely hard to keep my body in thermo balance…it is very taxing on my physiological self, besides the feeling of OMG…this feels NOT GOOD.  I listen to that, and another way I maintain my healthy self.  I do HEAT IT UP in my studio when the heat is up outside.  What do I mean by that…well…as I exercise, my core body temperature increases…and my body know just what to do with that…my thermo switch gets turned on and  produces fabulous sweat to keep me at my perfect body temperature .  Think about that…WOW…the body is absolutely amazing.  It is very important during this very hot time of the year for me to drink plenty of water.  I am a water girl….I carry water everywhere and do not go to bed without it by my side.  I am a gallon girl as well….probably more…especially during the summer.  I also hydrate when I Heat it Up every 15 minutes during my workouts.  Hydration occurs from the inside out…and my body soaks it up…LOVE IT…my skin and hair are evident of a well hydrated body.  I do not allow myself to feel thirsty or get a pasty mouth…YUCK…do not like that feeling.  Feeling thirsty is the body’s way of saying…HEY…you waited too long to give me water.  I love to Heat It Up though…the feeling of sweat pouring off my body as I workout makes me feel like I am really doing something fabulous.  Some may say YUCK…I say…Heat it Up and Bring the Sweat…I tease my clients sometimes and let them know they are getting a free facial…my gift to them…gotta laugh and have fun with exercise.  Heating it up means my body is being challenged in a way that will maintain my physique and the added sweat bonus says…Right On Darla… you are working and I LOVE IT.  It also gives me a feeling of empowerment…YES, it truly does and sweating through the process fires me up even more.  The exercise endorphin rush is a high that boosts my metabolism for several hours post workout and provides a feeling of well being throughout the day.  So, when I say Heat it Up…I am not talking about the weather…but how I increase the core temperature of my body through my fitness program that maintains who I am today….all the benefits: I burn major calories, boost my metabolism, give myself a positive endorphin rush, feeling of well being for my day…and My Free Facial…that is an added Heat It Up Bonus…time for some Water!!!

Motivation of the Day: Give a Good Sweat from a Heat It Up Workout a Try….Come On!!!

Biceps Today!

My Workout of the Day:

ARC trainer: 45 minutes

Body work Stuff:

Leg extensions 25lbs @ 100 reps (1x through with breaks)

Leg extensions 25lbs @ 100 reps (1x through with breaks)

Modified Smith Triceps Press 10lbs on bar to fail (1x through)

Standing Biceps Curls 10lb dumbbells to fail (1x through)

Abs on Bosu @ 100 reps

Cobra to fail

My Nutrition of the Day:

Coffee half/calf…2 cups today…wanted it

1-Mango Blueberry protein shake…the works (hungry this morning)

2-Post Workout Shake…the works (satisfying body demands)

3-Egg Whites in High Fiber Wrap (Boiled a dozen this morning)

4-Gotta have my Vanilla Whey Protein Balls mixed with flaxmeal, raisins, cinnamon

5-Watermelon (studies show boosts libido…YES…I talk about everything) & palm of walnuts

6-Grilled b/s chicken breast, tomatoes and onions

Cookie Dough Fun!!!

Splurge report:  made fabulous homemade chocolate chip cookies with my step daughter, Bianca for Father’s day…we used special dark chocolate chips and fresh from the oven, topped with vanilla ice cream…we all said…YUM!!!!

 

Check out this fabulous dinner I had the other night @ 10pm...YES...I eat healthy at all hours! Grilled Shrimp & Catfish dusted in spices with my favorite Spinach Cranberry Apple Walnut Salad!!!

Grilled Jumbo Shrimp & Catfish, Spinach Salad

IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE A COMMENT, AND IF INSPIRED…OFFER ME A PROTEIN SHAKE!

Stay Healthy!