Overcoming Adversity, Obstacles, and the New Me

Motivational Saying: Do not say CAN’T… say I will TRY with determination to succeed

This morning I woke before the sun came up….I could not sleep and I am not one to just lay there. My mind was on and thoughts swirling around. What was I thinking about….the question is really “what was I not thinking about.” It is in these quiet moments I have a talk with God and journal my thoughts…this really helps me sort things out. My thoughts also included my content for the blog today and sharing a bit more about myself and who I am “today”. What comes to mind is “Overcoming Adversity, Obstacles, and the New Me”. When you think about life and what you plan for yourself…the plans you have for yourself are not always what you think….that is when you know how much you are not in control of some of the circumstances of life….hence the saying…Control only those things you can and forget about the rest. Digging a bit deeper and being vulnerable right here right now with you….I suffered a severe cervical injury in 2008/09 which changed my life forever. I was down for a year, scheduled for surgery, unable to continue my work as a massage therapist, and lots of time flat on my back feeling a loss of my complete self...would I ever recover, fear, feelings of failure, could I continue with my passion of helping others…just so much that I would need to journey through and eventually accept. Today, I look back on that year, and yes, I may not be able to do some of the things I used to, but what I can do, I WILL with even more passion & fire than before. I persevered through long hours of self implemented physical therapy to avoid surgery and faith that each day would bring me closer to being the BEST me with my limitations. Now, for those who know my background of extreme athlete, letting that go was not easy, but I have to say that TODAY, I am stronger & wiser for my journey. My compassion for those with injuries and limitations is now heightened even more due to my experience…I can truly say that I understand what you are going through. So, what am I trying to say here…WELL… I am still an athlete maintaining myself utilizing a modified path and that is OK with me. Do I still have good and not so good days….YES…but I am so thankful for the Woman that I am today. I hope that sharing all this with you gives you hope that YOU CAN overcome anything, and to not let anyone tell you NO….because a NEW ME & a NEW YOU feels pretty fabulous ;)

Me after Cardio This Morning...YEAH!

My Workout for Today as Shared on the Video   


45 minute cardio this morning….YEAH!!!!!


BOSU crunches – 2 sets of 50 reps


Nutrition So Far:


1 cup Coffee prior to cardio


Post workout shake: 1 orange/6oz Yoplait light yogurt/prune juice/1 scoop whey protein/1/4 cup all bran fiber cereal/palm of almonds…blend and YUM






Stay Healthy!


Darla ;)

Stay Healthy Fitness Website

Follow Me on Facebook

Follow Me on Twitter

Hiccup in the Routine

I have to be honest...this morning was not my best. I woke later than I wanted which put me behind on my "ME" time....that means my workout, meditation, etc...those very important things that start my day off right...did not happen in the way I wanted them to.  Also, cycle day 2...NO FUN...I am sure the ladies can relate...anxiety and overall feeling "not good" increased times 100. I barely had time to down my morning cup.  Things to do and time seemed huge, overwhelming, & not enough time to prepare for my day, and well myself...forget it...I was frustrated :/  This is NOT a Darla place...I am a positive person who grabs onto the philosophy of "DO NOT SWEAT THE SMALL STUFF" 99.9% of the time.  I have been through much in my life's journey and having a hiccup in my routine was going to rob me of the GOOD stuff that I am all about?  Really?  My attitude to change was a choice I had to make....was I going to continue to be dragged down, be frustrated, & completely ridiculous...because when I think back about this morning...That is what it was.  NO...I handled it this way...RE-ADJUSTMENT...I had 35 minutes to complete a workout instead of my hour.  Today was my long distance cardio which I so love BUT ts not for me today....AND....that had to be OK.  ARC trainer interval was my BEST and closest choice to not only burn more calories but at least complete some cardio.  I could have just said to myself...FORGET IT...not doing what I was scheduled or planned, so what's the use...BUT THAT MY FRIENDS IS NOTHING BUT AN EXCUSE.  It is important to do the best you can with what you have at the moment.  So, my gears shifted and I DID complete my 35 minutes of interval cardio...and the reduction of time made me challenge myself harder to get the MOST bang for my MINUTES.  YES...I panted like a dog running on the beach and sweat was dripping enough to burn my eyes.  Towel Please!  Man....I feel so much BETTER!!!!

LET'S TALK MY FOOD SO FAR TODAY

Coffee this morning before Cardio

Fruit Yogurt Whey Protein Shake Post Cardio

Now...I have been absolutely loving my Oatmeal Raisin Vanilla Whey Protein Balls. In between clients, a quick run into the kitchen to throw one together to have for Meal 2 along with my Spicy Sweet Potato Wedges.  Another Darla share....I LOVE sweet Potatoes and have one everyday.

HOW I MADE THEM TODAY

My kick this week is to microwave a medium sweet potato, carefully cut into steak fry wedges, throw into a brown paper lunch bag that I have filled with my fav spices including a dash of cinnamon, place on a plate to enjoy.  I modified the Protein balls even more today by eliminating the oats, and using just the flax meal since I was getting enough fibrous carbs in the potato.  I used 1 scoop Vanilla Whey Protein Powder, 1 tbsp natural almond butter, 1 tsp cinnamon, handful of raisins, 1 tbsp flax meal, & just enough water to moisten to form into a large ball.  Place all the ingredients in a bowl, mix until it all sticks together, roll into a ball....and ENJOY!Meal 2 DONE!!!!

Just the Fries Today                                         I Modified These Today as Above

 

        

Stay Healthy!

Darla;)

 



NOT FEELING IT TODAY.....BUT DOING IT ANYWAY ~

Motivation Saying For Today: Not Feeling It Today…Do It Anyway



6am came too early this morning….It was hard push this morning….cramps and all the things that go along with being a woman…so it was nice to have hubby working out with me in the gym...Motivation! It was a feeling like a not wanting to do it day but I did it anyway. Splashed my face with water & downed a cup of coffee which also helped with the cramps….thank goodness. Out in the gym I go…man it was cold too…hubby was already doing his thing and the music was a “right on” beat to get my backside moving. Seeing Don doing his thing motivated me to get going as well….It was On!!! Also, thanks Babe for taking the pics this morning….I usually set up the tri-pod and take self images for you on the blog. I can’t wait to get my new HD video cam to start shooting videos for you. A bit more Darla facts: I am a less is more girl and when I workout…it is always a NO makeup moment…I love the feel of sweat on my face….I call that my FREE fitness facial…lol. I use that line on my clients too and get a laugh….Love the “Fitness Glow”. In fact, I rarely put on makeup unless I am going somewhere special, photo shoot, or something that calls for a little dress me up;)


My Workout Of The Day

30 minutes ARC interval setting (Sweating Like a PIGGIE…OH YEAH!)


Bodywork: Leg Core Focus Interval


I completed 4 sets of each exercise listed in approx 25 minutes


Leg Extensions 25lbs @ 25 reps


Lying Hamstring Curls 25lbs @ 25 reps


BOSU Ab Crunches @ 30 reps


Interval: Wide lateral lunge knee tuck fast paced @ 15 reps per side


WOW…still sweating BIG TIME!!!

 LEG EXTENSION START & FINISH

 HAMSTRING CURL START/FINISH

 My BOSU & CRUNCHES


Time to Stretch for 5-10 minutes


POST WORKOUT SHAKE TIME…..YEAH YUM & I had one of the Vanilla Oatmeal Raisin Whey Protein Balls that I shared yesterday…So Good!

 


Have a Stay Healthy Day!

Darla ~

 

Hot Off The Press...Stay Healthy Fitness Feature on Page 38 this Month Natural Muscle Magazine!

Hi Everyone!

Another share of the day...I am a feature writer for Natural Muscle Magazine.  Every month YOU will be first to enjoy the issue....check out page 38 for another Stay Healthy recipe and Darla Details;) 

Stay Healthy Fitness Monthly Feature in Natural Muscle Magazine is out for April!

Have a Fun, Fit, Stay Healthy Night & Enjoy the Taste of Stay Healthy Food for Dinner!!!

Darla;)

Stay Healthy Fitness Personal Website

Follow Me on Facebook

Follow Me on Twitter

Personal Share, My Workout & Fabulous New Healthy Treat

THIS MORNING AFTER MY WORKOUT....THE REAL ME
AGE 46 & LOVING IT!!!!

Hi Readers!!!

As I start this journey with you many things come to mind....getting to know you, sharing all about me, and motivating YOU to be the BEST you can be right here right now.  The first share about me is that I am very young at heart...I love to laugh, dance, sing, be a bit goofy, and really enjoy life.  I am sure many of you can relate to being in your mid 40s and feeling like your 20 something...what and where did the time go.  I can tell you this...time is too precious to me to waste a single minute on anything but positive & taking care of myself.  I am also very passionate about living a healthy life and enjoy being creative with my workouts and cooking.  In fact, an absolute passion and therapy for me is spending time in the kitchen using this and that and creating something absolutely fabulous tasting and healthy for my body. I am also a woman of faith, am married to the most fabulous husband who makes me laugh ALOT, and enjoy my family & friends.  Each day, I will bring a piece of my life to you through a workout, a recipe, image, video or personal share.  This is going to be a fun time and I look forward to living by example for you....This Is Me...46 years young maintaining a Stay Healthy Life!!!

MY WORKOUT OF THE DAY

30 minutes of cardio on my ARC trainer (I LOVE THIS MACHINE)

4 Sets of Each Exercise Below for Body Workout

Negative pull ups 5 reps (very slow & controlled, protecting my neck, breathing...NO DROPPING LIKE A ROCK)

Low Cable Rows 30lbs @ 25 reps (I think contract the muscle to move the weight...navel to spine, always good form)

Biceps Curls 12lbs @ 10-15 reps (I think relax my shoulders/neck, navel to spine, always good form)

Triceps Kickbacks 12lbs @ 10-15 reps (I think relax my neck, navel to spine, push to the floor)

Modified Smith French Press 10lbs on the bar 10-15 reps (I push weight from navel & never over my head, feel the muscle work)

FABULOUS TREAT OF THE DAY

Vanilla Oatmeal Raisin Whey Protein Balls...Taste like Oatmeal Raisin Cookie Dough...YUM!!!

2 tbsp natural almond butter

1 scoop vanilla whey protein

1 tbsp flax meal

1 tbsp ground oats (Scottish oatmeal is the same thing)

Handful of raisins

1 tsp Cinnamon

Water - just enough to form balls (be careful, add a little at a time or it will be gooey)

Cinnamon to roll the balls in sprinkled on a small plate

In a mixing bowl, place all the ingredients and stir until well combined and can be divided into 3 protein balls.  It is messy fun. Once the balls are formed, roll in cinnamon and ENJOY!!!

Oatmeal Raisin Vanilla Whey Protein Balls....YUM!!!!

Stay Healthy!

Darla:)

 

Plan Your Meals Ahead for Stay Healthy Success

Hi Everyone!

Planning your meals ahead is a big part of success in your Stay Healthy nutrition program. The weekends are BIG COOK days for me and my hubby. We get out the crock pots, fill them full of 8-12 servings of steel cut oats, brown rice, and boneless skinless chicken breasts. Then we separate the meals out into individual containers to grab & go throughout the week. This process has become a part of our FUN together time as well. Creating in the kitchen is a passion and I will be sharing all my ideas, recipes and MORE with you. Let's start with a few plan ahead meal ideas though, reduce our stress, keep us out of snacks that are NO NOs when it comes to health....toss the chips, crackers, cookies, & anything that is processed and sits waiting for you in your kitchen cabinets...TOSS TOSS TOSS!!! Replace with foods that you will need to cook, but if you start planning ahead...it will become a Stay Healthy Habit! Check out our steel cut Crock Pot oats, brown rice, and boneless/skinless chicken breasts.....fabulous complex carbohydrates/fiber and lean proteins.

CROCK POT STEEL CUT OATS

BROWN RICE

BONELESS SKINLESS CHICKEN BREASTS

Me after my modified workout, No Fluff, No Makeup, 46 years young, & maintained through Stay Healthy Nutrition & Exercise!!!!

Stay Healthy!!!

Darla Leal, LCPT

SUPPORT STAY HEALTHY FITNESS ON FACEBOOK, YOUR FREE NETWORK TO GETTING HEALTHY & STAYING HEALTHY

Hi Readers!!!

Hot Off the Local New Press...Stay Healthy Fitness & Social Network to help people adapt a Stay Healthy Life for Life! Read the announcement and then Follow Me on Facebook....Free Fitness for Life!

THE ARTICLE

http://my.rosevillept.com/detail.html?sub_id=174338&edit_result=live&msg=Item+saved.

LIKE THIS PAGE ON FACEBOOK

http://www.facebook.com/pages/Stay-Healthy-Fitness/159559142619?sk=wall

I am also on Twitter at the link below:

http://twitter.com/#!/DarlaLeal

Stay Healthy!

Darla Leal, LCPT

http://www.stayhealthyfitness.com

Fitness Expert Darla Leal Shares a Stay Healthy Nutrition Guide You Can Stick to For Life

Hi Readers!!!

I hope you are all doing well and Staying Healthy! My recent article provides the tools for a Stay Healthy Nutrition Guide that you can stick to for LIFE. Take a moment to read for a LIFETIME of benefit. I wish you all the BEST of HEALTH and Happiness. Life is too short not to maintain the wonderful gift of life you possess in the ONLY body that you have in this LIFE. Maintain it well and Live Life to the Fullest feeling your absolute BEST. I am passionate about this for YOU. Click on the LINK below for a wonderful Gift and Stay Healthy!

http://my.rosevillept.com/detail.html?sub_id=173707&edit_result=live&msg=Item+saved.

I am a Published Fitness Expert with over 20 years experience in the fitness industry and have enjoyed adding healthy cooking and baking to my everyday life. I share this art of healthy cooking monthly in Natural Muscle Magazine which I post here often. I am currently conducting Stay Healthy Nutrition Workshops where healthy cooking is demonstrated in a fun interactive environment....and the food tasting....Absolutely Fabulous!!!

Take good care and Stay Healthy!

Darla Leal, LCPT

http://www.stayhealthyfitness.com/

If you have not joined my Stay Healthy Fitness Facebook Fanpage, do so at the following link for FREE articles, recipes, tips, related links and so much more. I also interact with my followers on this page.

http://www.facebook.com/pages/Stay-Healthy-Fitness/159559142619?v=info#!/pages/Stay-Healthy-Fitness/159559142619?sk=wall