Skinny Snacks // Protein Chocolate Chip Cookies

Confession... I. Love. Cookies! But obviously eating cookies all the time won't allow me to be in shape. Why can't we have the best of both worlds? A yummy, chocolatey snack after lunch to satisfy your sweet tooth without completely ruining your healthy eating habits. DONE!

Feel free to substitute your favorites in this recipe, just make sure your batter in no more than 1/8 protein powder or they will have a weird rubbery, bread-like texture.

Ingredients:

§  1 large egg

§  1/2 cup of chocolate protein powder

§  1/4 cup of oat flour (I make my oat flour at home by putting old-fashioned oats in the blender)

§  1/2 tsp of baking soda

§  1/4 cup of flaked coconut

§  1/4 cup of almond milk

§  10 ground almonds

§  1/8 cup sugar-free dark chocolate chips

Directions:

1.      Preheat oven to 340 F

2.      Mix together egg, protein powder, oat flour, baking soda, coconut,almond milk, and ground almonds.

3.      Once dough is formed, stir in chocolate chips.

4.      Using a spoon, divide mixture into 12 cookies and place on a sprayed cookie sheet.

5.      Put in oven for 15-20 minutes.

6.      Remove them from the oven as soon as they cook through. It's good if they're a bit soft in the center. Make sure you don't overcook them because they'll dry up and lose their charm if you do.

***To make lower-calorie and lower-fat cookies: use oats instead of flaked coconut and cocoa powder instead of chocolate chips.

Nutrition Facts - Per cookie

Calories 75.5

Total Fat 4.8g

Total Carbs 3.2g

Protein 3.8g

ENJOY!

5 At-Home Post Pregnancy Workouts

Believe me, I know working out is one of the last things you want to do when you’re feeling completely exhausted and running on only a few hours of sleep. Studies have shown, however, that exercise can help you maintain energy throughout the day, relieve stress, improve your baby blues mood and aid in restoring your tummy’s muscle tone. The following circuit routines can be done in 15 minutes! You can do it!

Each of these exercises can be tailored to fit your goals. If you are new to working out, try using lighter weight. If you are used to being active, use heavier weight or increase the intensity of the repetitions or sets.

It’s important to have the OK from your doctor before starting any physical activity. I know once I got the okay, I thought I’d be able to pick back up at the gym where I left off….I was way wrong! Our bodies go through so many changes during pregnancy and delivery, and it just takes time to get all your strength back. It’s important to take it easy and not push your body too hard. To start, workout every other day and when you feel ready, bump it up to once a day.

To complete the workout, do all the moves back to back with 10 seconds of rest between. Repeat the circuit 3 times.

Day 1

Squat jumps: 10 reps

 Lunges: 10 reps, each side

 Dumbbell shoulder press: 10 reps

 Triceps dips: 10 reps

 Dumbbell biceps curls: 10 reps

 Woodchopper: 10 reps each side

Day 2

Forward and back leg swings: 10 reps each side

 Dumbbell straight-leg deadlift to row: 15 reps

 Turkish get-up with dumbbell: 10 reps

 Push-ups: 10 reps

 Stability ball back extension: 10-15 reps

 Split jump: 10 reps

 Reverse crunch: 10 reps

 Tuck crunch: 10-20 reps

Day 3 

Around the world lunges: 2 min

 Reverse flyes: 10 reps each arm

 Dumbbell triceps extension: 10 reps

 Hammer curl: 10 reps

 Stability ball crunch: 15 reps

 Side jackknife: 15 reps each side

 Plank: 1 min

 Toe touchers: 10 reps

Day 4

Dumbbell squats: 15 reps

 Standing Calf raises: 10 reps

 Dumbbell pull-overs on a bench: 10 reps

 Triceps Dumbbell kickbacks: 10 reps

 Dumbbell woodchops: 10 reps each side

 Crunches: 15 reps

 Back extension: 8 to 10 reps

Day 5

Simulated jump rope: 60 seconds

 Dumbbell deadlifts: 10 reps

 Dumbbell shoulder presses: 10 reps

 Dumbbell biceps curls: 10 reps

 Bench dips: 10 reps

 Dumbbell flyes on stability ball: 10 reps

 Oblique crunches: 10-15 reps, each side

 Plank: 60 seconds

The Positive Power of Corporate Health and Wellness

Studies have shown the positive benefits of implementing corporate wellness programs, and Pacific Power Renewables in Auburn California has jumped on the band wagon of health for their employees in a BIG way! When CEO, Dan Powell contacted me to run the kick-off fitness challenge for Pacific Power, I was more than happy to oblige and over-the-top excited to be a part of bringing health into their work place in a fun, interactive way.  This was not going to be about anything generic, but I wanted to reach out to each individual employee and provide realistic goals and ideas on how to adapt a healthy lifestyle.  The PPR Ten-Week Fitness Challenge was going to run right through the holiday season…now talk about being serious…I was all in and motivated to MOTIVATE them!  Check out what Dan Powell, CEO Pacific Power Renewables had to say:

 

“When we first considered this fitness challenge, it was meant to be a general health improvement program.  It wasn’t about insurance premiums or anything else, we just care about our little family here and wanted them to be healthier.  We hoped a residual benefit would be some team building and bonding. We originally expected about a 50% participation level and about a 50% attrition rate from there. We were surprised that we originally had over 95% participation and only two people have dropped out.  On the flip side of that, we’ve had people from related companies, family members, etc. who’ve wanted to take part after we started. 

 

Now not even halfway through it, we have noticed a significant improvement in energy levels.  People seem happier, healthier, and are working together as a team to plan meals, exercise, even just daily walks.  We’ve all been having a lot of fun with it.  It’s a competition but a friendly one.

 

Our program was designed to have individual prizes for the greatest weight loss as well as group prizes for aggregate weight loss.  As well, we wanted to keep people motivated, so we offered individual awards for each significant milestone; running shoes, water bottles, exercise balls etc. 

 

Only partway through our 10 week “fitness challenge”, we are declaring it an enormous success.  I attribute that to the following key factors:

1)  We hired a professional trainer in Darla Leal.  She assessed each person, set realistic goals and supported them throughout in uniquely individual ways.

2)  People here were on the verge of making these kind of life changes, they just lacked the motivation. 

3)  We went into this full bore, big prizes, professional trainer constant attention and motivation.

 

I have heard some touching stories come out of this.  People have made significant changes to their lives and we’re so glad we started this.  We’re having Darla give us a healthy cooking workshop in a couple weeks and people are really psyched about that.  Thank you for all your hard work Darla.  This has been fun!” Dan Powell (CEO Pacific Power Renewables Inc.)

 

 

 

 

Corporate wellness incentive plans are a great way to get employees started in a corporate health and wellness program.  Pacific Power has covered all bases with individual, group, and recognition awards throughout the program and the employees are definitely motivated.  I have seen excitement build over the weeks of working with each employee as weight has been lost, inches reduced, and overall health improved, but more than that, I have observed an improved mental outlook and happier person.

 

“I had been working out and eating somewhat healthy for months, but not losing the weight like I used to.  Darla offered lots of ways to make small changes that have really made a difference.  I’m finally on my journey in the right direction again!” Jennifer Goodwin

 

Most people spend more hours at work than anywhere else in addition to the time they spend commuting each day.  Taking that into consideration, it is easy to see why maintaining a healthy work and life balance has become increasingly important.  It is the caring employer that recognizes a corporate wellness program as an important tool to establish this balance.  The common goal of a workplace wellness program is to promote the well-being of the employees, employers and organization in general.  It is within such positive work environment that the morale is boosted overall, productivity is increased, and absenteeism is reduced as only a few benefits of a corporate wellness program.

 

“Darla is a very energetic, encouraging REAL trainer.  She listens to what your needs are and helps you find ways of success for your lifestyle.  Your encouragement and guidance got me started on the road to better health.  I am excited about losing weight and becoming healthier.  I am finding inner strength that I didn't realize I had and am now learning to control my weight instead of my weight controlling me.”Sarah Modgling

The bottom line is that Pacific Power Renewables has taken advantage of the benefits of corporate

wellness and has made it a goal to implement a program sooner than later, and not waiting until employees are stressed, sick or applying to other jobs.  I am touched each week by the care of the management and the response of the employees and have had the privilege to be a part of something very special within Pacific Power.  They have definitely set the bar high for other companies to follow suit in implementing a health and wellness program.  They realize that a healthy employee is a happy employee.

“I have really enjoyed this opportunity to work with Darla, and learn how to incorporate better, healthier choices into my life. Being accountable to another person has made it easier to stick to the program and keep up with my daily journal. Her enthusiasm is contagious and keeps me motivated to take my fitness to the next level.”

“Thank you so much for the nutrition work shop on Friday - it was a blast! The camaraderie that has developed from this program is really awesome!!”  Gina Herum

 

Stay Healthy Nutrition Workshop

 



 

Healthy Pizza Workshop

Another important and visible element of a corporate wellness program is setting up a fitness facility where employees can work-out.  Pacific Power Renewables has also answered that call and I have had the pleasure to conduct an interactive group exercise class as an intro to their new workout area.  This is definitely an added perk, free of cost, convenient and an investment that this company is willing to make for the health of their employees.  In addition to the fitness facility, Pacific Power has provided a Nutrition Workshop where I was able to teach not only the importance of eating healthy, but gave them a hands-on experience of cooking and tasting healthy foods.   When an organization invests in the health of their employees, the benefit is truly for the employer and employee as the quality of the workplace and the work through productivity and satisfaction are greatly improved in addition to overall health benefits for all.  Hats off to Pacific Power Renewables for making corporate health a priority!

 

It is time for all companies, large or small, to invest in the importance of health within their corporate environment.  I would be happy to consult with you to make this happen and I look forward to hearing from you.  Starting with a “Fun Fitness Challenge” to motivate and get people fired up for the program is a great start.  Give me a call today and StayHealthy!

 

 

Me with CEO Dan Powell and wife Karen

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding!

 

Stay Healthy~

Darla

 

 

 

Eat Clean // Meal Plan

The key to weight loss success is establishing a healthy lifestyle. I don't believe in fad diets - sure they work temporarily but diets aren't realistic, long term solutions. Your body has specific needs, especially when you're working out. 

Here's a good meal plan to get you started on a healthy path. Incorporate other healthy snacks and meals throughout the week and you won't just feel better, you'll look better too! 

For a more in depth breakdown of what proteins, carbs and fats to eat and when, check out my Clean Eating: Healthy Lifestyle Guide to Becoming Fit! 

Breakfast

1/2 cup of oatmeal with cinnamon 

4 egg whites

1 whole egg

3/4 cup of berries

Post Workout

1 Serving of Whey Isolate Protein 

5 oz. grilled chicken

4 oz. sweet potato

1 cup of vegetables 

Lunch

5 oz. grilled chicken

1 oz. almonds

1 cup of vegetables

Snack

1 cup of Fage 0% Greek Yogurt

3/4 cup of berries

Dinner

6 oz. grilled chicken 

2/3 cup of quinoa

1 cup of vegetables

Skinny Drinks // Hazelnut Macchiato

I'm cookoo for macchiato!! But a daily trip to Starbucks can get spendy. Make it at home for half the calories and a fraction of the cost. (Can you tell that I'm in sales?) =] 

Starbuck's drink contains espresso, freshly steamed milk with vanilla syrup and finished with hazelnut drizzle. This skinny version uses hazelnut coffee, sugar free vanilla syrup, fat-free steamed milk. I skipped the whip cream and chocolate syrup to spare some calories. Who wants to drink all their calories?! Each skinny drink has 55 calories and 1 gram of fat. Don't worry, you won't need any spiffy equipment to make this tasty drink.  All you need is a blender or a whisk.

Ingredients for Coffee:



1 cup (8 oz) hazelnut coffee or decaf, You can use a K-cup or brew your favorite hazelnut coffee

½ cup fat-free milk

1 tablespoon Torani Sugar Free Vanilla Syrup or Starbucks Sugar Free Syrup

Instructions

1. Brew coffee. 

2. In a saucepan, whisk together milk and vanilla syrup over medium heat, stirring until steaming. Remove from heat. Transfer to a blender and process for 15 seconds until foamy. If you don’t have a blender just whisk the mixture continuously with a wire whisk until foamy.

3. Pour into a large mug. Add the hot coffee on top. 

4. Drink immediately. Enjoy!

It's delicious hot but if you're anything like me, you'll love it cold better! Throw (not literally =]) some ice cubes on top of your mixture and enjoy your cool refreshing beverage. =]

Have you tried Starbuck's Hazelnut Macchiato? 

MY INTENTION

 

 

"This really appealed to me in such a POSITIVE way. Life is about our journey, and the CHOICES that we make to become better people in ways that make sense to us. I think about the word "health" and what that really encompasses and it is not just a number on a scale but a combination of emotional, spiritual, physical and nutritional. I live my life the way I want to and some may like it and some may not, but it is MY LIFE, just as YOUR life belongs to YOU. We all have differing issues, possible medical problems and limitations, overwhelming life stresses, and those behind closed doors secrets that may greatly impact our life, and that we simply choose not to share with others. Those things belong to us, and sifting through and creating answers to our individual stories is what matters and doing so to become a healthier happier person in all areas of "health" is what counts. There is never a "one size fits all" answer to our fitness and nutrition programs, how we serve God, and how we choose to live our life. We are NOT generic people made to fit in some sort of "health" box coming out the other side all fixed. That is just not reality. What I enjoy may not be what you enjoy, what I eat may not be what you like to eat; the service I give to God may not be how you honor God...you get my point. I never fall for gimmicks that claim that this is the "only way" to achieve a healthy lifestyle. Really??? Based on what? When each of us walk a mile in each other's shoes, then we "might" have the ability to make such claim, but I will always be the type of MOTIVATOR that realizes that life and the journey to health is different for everyone, and I will do my best to provide the correct encouragement for YOU."

 

I shared the above post on my Facebook page last week as I was inspired after seeing a motivational poster and  reading several articles on the whole controversial “what’s your excuse” image that has been receiving both positive and negative feedback.  I am a believer of intention and positive messages shared through my life and stories.  I share because I am inspired to write and through that I am hopeful to help someone adapt a healthier lifestyle, whatever that may mean in a life and in that moment.  My intention is never to discourage, but to be a motivator through my passion of helping people.  Sometimes, images and statements can be miscommunicated which is why I am not a huge fan of texting as so many things can get lost in translation.  I believe that much misinterpretation occurred with the controversial image and that is one thing that a picture is unable to do…explain intention.  The originator intended one thing, the audience perceived something completely different.  The laughable part of the whole scenario is that all publicity is good publicity in the world of marketing, and one controversial image regardless of intention is now the beginning of either a great opportunity to further help people through the exposure, or a lost chance that will eventually fade due to inability to keep the audience captured.

 

I will share that I am a “NO EXCUSES” trainer when it comes to people giving me reasons why health is not a priority.  I do not hear that “my health is not a priority” stated in those words from people, but I hear it through the underlying messages of “I am too busy”, “I am unable to cook”, “I am unable to afford a trainer or membership”, “My kids need me, my husband or wife wants this kind of food”, “My work does not allow”, “I am on the road constantly”, “I have no time to shop”, and the list goes on and on.  The point is that I do not accept or believe that anyone is too busy to take care of their health. When I post an image of myself, it is not for the intention of saying “hey, check this out and you should look like this”, it is for motivation to share that I am almost 50, have gone through major physical and emotional adversity, and have come out the other side healthy and happy.  My career is my passion and I do walk the talk of consistent exercise and healthy eating, and I share that with my clients, family, friends, and anyone who will listen to me.  I will not tell anyone to implement a “my way is the only way” approach to health, fitness and overall wellness as that is not true.  I am confident in my teaching and my example, and know that it works, but intelligent enough to respect and research other avenues.  Shoot, I enjoy learning from my clients when they have researched a topic. In my book, we are in this world together, working together to be the best we can be.  I do not have the expectation that my clients or you will exercise like me, or maintain nutritional intake as I do.  I may make things look easy but I bet if I came to your job and I was able to watch what you do, I would think the same thing of you. The only expectation that I have is that healthier habits are formed and an eventual healthy LIFESTYLE is adapted and whatever that looks like to each person that I have had the opportunity to work with is an A+ in my book.  I always grade on a curve too as we are not perfect people, but always works in progress.   What it comes down to is that we all KNOW WHAT TO DO…right?  The problem lies in not accepting what we already know needs to be done to be healthier people.  It is my life, your life, our lives and how we CHOOSE to live each day is up to each and every one of us.  I do not want you to look like me, exercise like me, or eat like me because I am doing a great job living my life.  I am hopeful that you are sparked to make healthy choices for you, to implement exercise routines that you enjoy, to start cooking healthy foods that you like, and to look in your mirror and say I want to look like a healthy ME.

 

 

 

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding!

 

Stay Healthy~

Darla

Fat-Burning Workout // HIIT

High Intensity Interval Training is great for breaking a plateau. They're also great if you're bored with the same old routine workouts. Throw in a HIIT workout every 2 weeks to boost your metabolism and break your routine! 

Stair stepper - 10 minutes

Jump rope - 100 reps

Self Squats - 30 reps

Jump rope - 100 reps

Self squats - 40 reps

Jump rope - 100 reps

Self squats - 50 reps

Jump rope - 100 reps

Self Squats - 60 reps

Washboard Abs Workout

You got it! Another core work out! Abs repair quickly but they also retain muscle memory almost as fast so it's key to change up your ab work outs regularly to avoid hitting a plateau.

Barbell Twists – 30 seconds

15 seconds of rest

Bicycle Crunches – 30 seconds

15 seconds of rest

Crunches – 30 seconds

15 seconds of rest

Leg Raises, Laying Down – 30 seconds

6 rounds

Your core is compiled of 4 different parts; Rectus Abdominus, Oblique, Intercostals, and Serratus. It’s imperative to work each of these muscles in order to achieve a solid core. The following exercises will target each of these areas so you can start seeing some washboard abs!

Rectus Abdominus: 

§  Location: Covers the area from sternum all the way down to the pelvis bone.

§  Exercises: Crunch or Sit Up

Oblique:

§  Location: Side of the waist.

§  Exercises: Side Bends and Decline Oblique Crunches

Intercostals:

§  Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.

§  Exercise: Air Bike

Serratus:

§  Location: Between front abs and lats.

§  Exercises: Barbell Pullovers and Cable Crunches

*Keep in mind that your diet and cardio will need to be in check in order for you to see abs.

Your core muscles repair quicker that the rest of your muscles allowing you to work them daily without muscle deterioration.