Getting it All In!!!

Motivation of the Day: If you always have an Excuse You Will Never get it done.

A Sweaty ME earlybird workout today!

This morning has already blended into this afternoon….what a day already. Up at 6am to have my one cup and the aroma of the spiced chicken and oats filled the house…..YEAH!!! Now…I love that kind of time saver…several meals for the week…DONE! My spontaneous self took advantage of the moment and my hubby was kind enough to film the Crockpot event. Just back in town yesterday, I had lots to get ready for with work and getting back on track….that wonderful feeling of being back home is so nice. I love to get away, but enjoy the routine of having my foods ready to go, sleeping in my own bed, etc. Well…yes, I had lots to do, and I am jamming around here today in a flurry and multi-tasking in a huge way. While I am putting together my Blog videos, I am also putting away my chicken and oats into containers for the week…a load and load scenario. It works…and I will not let having much to do get in the way of getting in my workout. I could simply say…too many files to prep, food to cook, laundry to do, emails to answer, blogs to write, articles to prepare, recipes to create…on and on…and I know that many people DO that. Not this girl….hence the motivational saying for the day. Really, the laundry will still be there and the dishes will too….what does not remain the same from moment to moment is ME and YOU. I refuse to deprive myself of the moments that matter….and one of those is taking care of me….because…my health is my wealth. It is a thrill ride to challenge myself and see how efficiently I can multi-task and get it all in….do I feel a bit of pressure….YES…but…healthy pressure can be a good thing. It drives me to be an efficient person, trainer, wife and mother. If I did not follow through and created excuses for things…YIKES…what the heck kind of life and person would I be? How could I exemplify to myself, family, friends, clients, and YOU the importance of a Stay Healthy Life. I really would not even be here creating this Blog for you….because there would be some sort of excuse to not do that….No Way. I am not that kind of person….I will get it all in. Even through camera technical difficulties today…you will see in the videos….I did not get discouraged…but continued along at a good pace to complete my daily goals. I fit in completion of my Blog in between my clients and still was able to get the food in the refrigerator…do I have crock pots in my sink…YES…but they will be there when I get off work all soaked for an easy clean. Being successful at anything in life is about balance, no excuses, and getting it all in. I not only have a goal but I reach for those goals…..My goal for today was to complete my workout before my clients, finish this Blog before client 3, get my Crockpot meals into the refrigerator, review files, and answer a few emails….and I DID IT!!!! How do I feel….Accomplished….No Excuses for this Girl;)


My Nutrition for the Day:



Coffee, one cup please

I buy chicken in bulk for crockpot

1-Post workout Shake
2-Powered Up Oats
3-B/S shredded chicken on sprouted bread with avocado
4-Fruit & 2 protein balls
5-Egg White Scramble with Spinach Salad
6-Protein Pudding


My Workout of the Day:

ARC Trainer 35 minutes – Strength Interval


Body Work ~ completed 4 sets of the following


Negative pull ups 10 reps
Lunge back kick forward 25 reps per leg
Leg Extensions 25lbs @ 25 reps
Hamstring Curls 25lbs @ 25 reps
Lunge back kick forward 25 reps per leg
Low Rows 30lbs @ 25 reps
Lunge back kick forward 25 reps per leg

Post Shake Coming Up!

IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE ME A COMMENT, AND IF YOU LIKE…OFFER ME A SHAKE;)


STAY HEALTHY!

OH Puke…. and for the LOVE OF BULK

Motivation of The Day: If Your Attitude Says Can’t Then You ARE DEFEATED Before YOU Begin…Life Changes Begin with I WILL TRY & TRY AGAIN!

Just ME!

Lots to cover in such a short space. What do I mean by OH PUKE…funny…this morning I pushed myself on a strength ARC interval to the point of feeling the effects of anaerobic training….which can be…AM I GONNA PUKE OR NOT? Well….I DIDN’T….YEAH….but WHAT A THRILL RIDE. Interval training whether it be cardio or bodywork is my absolute favorite body push. Each time I utilize my ARC in this way, I try to beat my prior cal/hour burn….I got it into the 900s this morning….OH YEAH. This is when you want to cry…kidding…but not…it is really a bitter sweet 30 minutes of I am not going to let this thing beat me, and I WILL CONQUER & beat my last time. What helps me is having the proper music to motivate me through this type of workout. Today it was Classic Rock & watching my hubby perform his leg program at the same time. What a combo;) I should have placed a bucket under me to catch all the sweat…literally. YES…Girls SWEAT…it is not all about looking cute at this point. As you know all my images displayed are during or after workout, with the exception of the model shots I display…and even those are NOT photo-shopped. I want you to see the REAL me….nothing to hide or cover….and I think that is pretty cool…I hope that you agree. The remainder of my workout was just as challenging as I was already whipped by my interval training. I stretched a bit and continued on with modified back & legs, moving onto triceps and core. I like to have everything completed in an hour….then I enjoy a longer stretch at the end of my workout. If you think I spend hours in my gym working out….WRONG...I maintain myself with daily workouts of an hour in length and one recovery day per week. In my opinion, spending more than one hour is a waste of time, and honestly….things are not getting done efficiently quite frankly. OK… moving on…last night was bulk purchase night…loaded up on sweet potatoes, fruit, nuts, and whey protein. What do I mean by bulk….Check out the picture with my sweet potatoes..10lbs, moving on to oranges..8lbs, almonds…3lbs, walnuts…3lbs, and my favorite jar of almond butter…1.6lbs. Last night, I fired up the crock pots and slow cooked 3 cups steel cut oats with cinnamon sticks and flax meal and in the other…brown rice 3 cups spiced with salsa, cumin, onion, garlic, and I think every spicy thing I had in the cabinet. Those photos are included as well. As I am writing this Blog, I am crock cooking 8 chicken breasts covered with spices. The aroma in the house today will be the BOMB!!! Why do I do this….because I CAN, because it WORKS, because all my food is ready, because it keeps me accountable, because it saves money, reduces stress….and so many benefits that are fabulous…FOR THE LOVE OF BULK!


My Workout of the Day:


30 minute ARC Interval…OH PUKE;)

Negative Pulls..Slow Controlled, Protect Neck!

Bodywork focus back/legs/triceps/core 
Set 1: repeated 4x
Negative pull-ups 8-10 reps
High Step Ups 15 reps
Hamstring Curls 25lbs @ 15 reps
Set 2: repeated 3x
Modified smith triceps press 15lb on bar @ 15reps
Cable rope push-downs 10lb @ 15reps
BOSU oblique’s 20 reps each side

Nutrition of the Day: Can’t wait to dig into the oats & brown rice!


Coffee, one cup please


1-Pre workout shake (the light one)
2-Post Workout Shake (Powerhouse)
3-Steel Cut Oats with Whey Protein Added
4-B/S Chicken Breast & Spicy Brown Rice
5-Spinach Salad & Roasted Chicken Breast
6-Protein Pudding

My Bulk Sweet Potatoes...One a Day;)

Bulk Nuts...Bagged and Ready!

Spicy Brown Rice (right) & Steel Cut Oats (left)

STAY HEALTHY!!!!

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