Nutrition wins the Poll…..so I am bagging up the Protein

Motivation of the Day: The philosophy goes like this….Eat to Live NOT Live to Eat





BAGGING THE PROTEIN

 WOW….thanks for voting and wanting to hear and learn more about my nutrition….as you know…my absolute passion. I love to cook, love to eat, and love to write about it. OK….how do I maintain ME…I EAT TO LIVE…..YES….I am not going to be one of those who woofs down my food in 3 minutes. I enjoy taking my time, savoring the textures & flavors of the meal I prepared. What a waste of life not to do that….it is also a great social time for me and hubby….we talk about the food, how it tastes, how fun it was to prepare, and how we will prepare it next time. So…how fabulous is that….quality food and quality time…now that is a WIN WIN in my Stay Healthy Life. Did you know that it takes your hypothalamus (gland in the brain that registers you are full or hungry) at least 20 minutes to tell your body that you are satisfied? If someone is diving in at warp speed at the buffet, believe that they are consuming enough for more than one….lots more. This society is so wrapped up in quick this and quick that…it really is a stomach turner. In fact, eat too much and the stomach will turn and right out into the toilet….YUCK. Food is for life, to sustain the body, to nourish the body, to make us fabulous human beings….why in the heck is that abused? I want to reach right through every computer and rattle a few cages….WAKE UP AMERICA! I can feel a Darla soap box moment coming on….YIKES. Getting back to feeling satisfied…I prepare my meals in proper portions with lots of flavors, colors & textures and I take my time eating. YES, there are times where I will grab my handful of raw almonds with dried cranberries for a quick pick me up….but the majority of the time, I adhere to at least 20 minutes of QUALITY eating. I also take the time to feel satisfied….just because something tastes good….really good….doesn’t mean I would go back and enjoy it over and over until I need to lay down with my pant buttons popped open….NO WAY. Really, feeling miserable from overeating is NO fun and causes all sorts of other abdominal discomforts….LIKE GAS…yes…I go there too. I do not hold back when it comes to sharing everything about living a Stay Healthy Life. Tonight I made a video on bagging my proteins….salmon and ground turkey. This is another way I maintain ME…I buy in bulk and make sure I have my lean proteins ready to go with the pull of my refrigerator handle. Another PLUS….I save LOTS OF MONEY!!!! I hear the excuses about how it costs so much to eat healthy….WRONG. I challenge everyone to add up what they spend at the coffee shop, fast food, restaurants, and vending machines….NOW TELL ME….Really?? Talk about expensive crap in the body food….double YUCK. Back to me……I eat quality lean proteins, I buy them in bulk, I have them ready to cook every day, and I eat SLOWLY. It is about time that we all slowed down the pace in the face….LOL….I just made that up. That is a good place to stop;)


My Workout of the Day:


Stair Stepper for 45 minutes (I was nice & let hubby use the ARC trainer…ha-ha)


My Nutrition of the Day:

My Every Night Treat....Stay Healthy Protein Pudding!

 Coffee, one cup with splash of n/f vanilla creamer


1-Post workout shake (the works)
2-Powered Up Steel Cut Oats
3-Egg Whites on Sprouted Eggs (I am on a kick)
4-Spinach Salad with Grilled Salmon
5- Protein Pudding

47 Next Week!!!!!  Whoop Whoop

IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT, AND IF YOU LIKE….OFFER ME A PROTEIN SHAKE USING THAT CUTE BLENDER UPPER RIGHT CORNER


STAY HEALTHY!

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MAYBE……………………..NOT!

Motivation for the Day: Remove the “MAYBE” from your life and replace it with “I WILL”

Getting Ready to Video My Salad....Enjoy!

Ugggg…..that “MAYBE” word hits my ears like nails on a chalkboard. In the past, I would hear that word and think it was something positive, a hope of something that WOULD happen. Isn’t that amazing how that can happen….but it did. You know what else it does….it sets up for unrealistic expectations, let down and frustration….it can ruin a day if you let it. This older, wiser, better girl has turned this whole word around to its TRUE meaning….MAYBE means NO. WOW…that sounds like a wake-up call and can you relate to it as well? Think about these words….MAYBE, POSSIBLY, IF, MIGHT, SHOULD HAVE, COULD HAVE…but that MAYBE…YIKES…is the most overused NON-COMMITTAL crap word out there. It is either YES or NO…how hard is that for crying out loud. Personally, I no longer get sucked down the MAYBE…I do not know…path when I hear that word fly out of someone’s face. Maybe means NO, Maybe means non-commitment, Maybe means NOT serious, Maybe means I do not care, Maybe means…really NOTHING. Man am I a say it like it is girl ....but that is how I am and there it is. When you live through a lot of “MAYBE”, you learn that it is something that you do not want to accept anymore….I AM a girl worthy of more than MAYBE….and that FEELS pretty FABULOUS. I stick to my guns on this one. Being committed, positive, and SURE of myself and what I expect of myself and others is a healthy thing for me. Listen to this….MAYBE I will start my fitness program tomorrow, MAYBE I will meet you for that walk or run on Tuesday, MAYBE I will give you a call tomorrow, MAYBE we will get that project done this weekend….how does that sound???? I say pretty unacceptable, and more than that…colorful word unacceptable. If I am not worth your “I WILL” time, then….DO NOT BOTHER. Also, this is about the other person and not me….this is another wake-up call in a POSITIVE. I will NOT wait for someone to start my workout program….thank goodness for self motivation…and also in the past…burned by waiting for workout partners. Taking charge of my “I WILL” and not waiting around for someone else keeps me a Stay Healthy Girl. I absolutely bring this to the forefront of consultation with my clients….maybe will not work if you want to work with me. I WILL and I WANT to…and I AM READY….Now those words are music to my ears. I enjoy the benefits of being an “I WILL” girl and it benefits those around me because I am happy, positive, DEPENDABLE, and maintain a healthy attitude about life. OK….whew…what a REAL Blog on that subject...OK…I am off to do my “I WILL” workout…..SELF MOTIVATION ROCKS!

POST WORKOUT!!! YES

My Workout of the Day….I WILL!!!!

30 minute interval ARC trainer (I WILL kick my ass)


Bodywork interval training: repeated each Set 4 x


Repeat each set of 2-4x


Set 1
Low squat opposite knee tucks
Low Rows 35lbs @ 25 reps
Set 2
Fast paced Hi-Knees 100 reps
Tubing Biceps curls medium resistance @ 20 reps
Set 3
Zig Zag Jumps 10 reps/Jacks 10 reps
Tubing Triceps Kickbacks @ 20 reps
Abs – 100 reps on body ball


My Nutrition of the Day:



Egg whites on Sprouted Bread



Coffee, one cup

 1-Pre-workout shake (one piece of fruit, scoop whey, ice blend)
2-Post-workout shake (everything!!!)
3-Egg Whites on sprouted bread
4-Spinach Salad & protein ball (WATCH MY SALAD VIDEO)
5-Modified Taco salad (lean ground turkey, veggies, salsa, plain n/f yogurt)
6-Protein Pudding made with ½ smashed banana

My Quality Splurge...Scratch Brownies...YUM!

Splurge Report: remember when I shared that I do not plan a splurge….it is a spontaneous QUALITY thing that happens on rare occasion...I made fabulous from scratch brownies with walnuts, and scratch fudge frosting the other night….just had the urge and YEP….it was delicious. Check out the picture….I enjoyed one piece and did not go back for seconds. I absolutely refuse to purchase crap box ingredient mixes and even cautious purchasing so called “gourmet” products from the bakery….still filled with lots of “NO NOs”….fresh REAL ingredients…WRONG.

Core an Apple, Have a Salad & Stay Healthy

IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT, AND IF YOU LIKE….OFFER MY A SHAKE USING THAT CUTE BLENDER TOP RIGHT CORNER;)






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I am a Morning Girl

Motivation of the Day: If you keep living your life to please someone else, you will never discover your own happiness

Workout was Tough...but I was Tougher!

Could I have slept in…YES…but when the sun starts peeking through the blinds, I can’t help myself to get up and join in for the rest of the sun rising party. I put on the coffee, enjoy the quietness of the morning and contemplate lots of things. I think about where I am in life…personally, emotionally, spiritually, and physically…pretty deep huh…another personal share…YES…I can be a deep person. I also enjoy journaling my thoughts, recording things I am thankful for, and struggles that I may be having…when I get off track with doing that, I do feel out of sorts. I can make a mental note, but it just does not have the same impact as writing it down...it makes it more real to me….something I can go back to, read, and enjoy. WOW…where did all that come from…see what the morning does. What I do want to share about is my being a morning girl…this is when I have the MOST energy…especially when I get quality sleep. I LOVE to get up early, have my one cup, contemplate my thoughts, and get ready for my workout. I am usually ready within 45 minutes of waking to step into my studio and release even more positive endorphins from pushing my body….I LOVE the thrill of feeling my heart rate increase, the SWEAT that keeps my body at the right temp for the task, and the overall feeling of accomplishment to start my day. It is so important to recognize when is the BEST time to exercise for every person…some are morning people, afternoon or even evening….which is fabulous and the way it should be right??? Think about this…when do you feel your strongest? What are you doing with that energy….it is a great thing to capture that moment for some “ME” time to improve the quality of your life and overall health. This has worked for me for several years now and like breathing, it has become routine, my lifestyle, a welcomed hour of making me feel the BEST I can for the day. Waking up early to the beauty of my day, enjoying quiet time, and then shifting gears into my workout…NOW this is LIFE. I am still enjoying my one cup as I write to you on this beautiful Sunday morning, May Day….and also my parent’s anniversary…married 52 years…NOW that is a life celebration…I think about this and what a testament to me as a newly married woman. I have much to be thankful for and I will continue these thoughts during my ARC trainer Interval….OH WHAT A FABULOUS STAY HEALTHY MORNING!


My Workout of the Day:

ARC trainer Interval 30 minutes


Bodywork: repeated each Set 4 times (This was HARD...OH MY)


Set 1:
Low jack 3 plus jump 1 interval (KILLER) 20-30 reps or to fail
Power Walking Lunges with Medicine Ball 20 lunges
Set 2:
Jump rope 100 reps
Cable Low Rows 35lbs @ 25 reps
Neg pull ups 5 reps
Set 3:
Split Lunge Jumps 30-50 reps
Squats 15lbs @ 50 reps
BOSU Abs 25 reps


Nutrition of the Day:
Coffee, fabulous one cup please

Crock Chicken, spinach, avocado & spicy sauce....READY IN 5 MIN!!!

 1-Pre-workout shake (will need this)
2-Post-workout shake
3-Powered Up Oats are READY
4-B/S chicken, avocado, spinach on wrap
5-2 Protein balls and 1 piece of fruit
6-Grilled Salmon (YUM) and Grilled Veggies
7-Protein Pudding

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






STAY HEALTHY!

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Crock Pot Saturday…Brown Rice & Steel Cut Oats are ON

Motivation of The Day: Stop putting off what you should start TODAY

Ready to Crock Saturday Morning!

My mind is going 100 miles an hour on this Saturday morning….the coffee probably has something to do with it…lol. It is my recovery day and I am utilizing this bouncy energy multi-tasking around the house already. I used up all the bulk prepared oats and chicken….in fact…scraped the last bit of chicken for hubby to take to work this morning….so first item on my agenda…CROCK POT cooking…OH YEAH! In fact, my multi-tasking included grabbing the camera and filming the prep for brown rice and steel cut oats for you. My camera was blinking on the red but I went for it anyway….and SUCCEEDED…so enjoy the video. I am a simple girl and making my life even more so is a wonderful thing…and cooking with the Crock Pot saves so much time during the week and as I shared….saves $$$$. Think about how much money it takes to go out all the time…and who knows what is being consumed in salt and fat…BIG NO WAY FOR ME. In fact, my hubby and I went to a happy hour last night and shared a small appetizer plate with 3 tiny shredded pork tacos…OH MY HOLY SALT SHIT…can I say that….OH WELL…I did. I am not kidding, living a sodium free cooking life and then taking a bite of something like that…needless to say…I may have a glass of red wine out…but the meals I would rather eat at home. Crock pot cooking is so easy, stress-free and I can go about my business of the day while my HEALTHY food is slow cooking. What a treat to reach into the freshly made oats with the cinnamon and vanilla, add a scoop of whey and a few walnuts…OH MY…now we are talking a FABULOUS meal. The best part is being able to cook lots of food at once and simply divide it out for the week…but what I do is put it in large containers and scoop out as we need into smaller containers…having so many small containers in the refrigerator at once is quite frankly…a PAIN IN THE BOOTIE. I do not care to constantly be moving containers all over the place to reach my mustard for crying out loud. So…a simple girl I am…and I prefer that….I also love to save $$$ and preparing my own foods this way does just that. Talk about getting excited when the food circulars come in the paper or the mail….it is so fun to find the best deals on chicken and nuts especially….and fruits…I WILL FIND THE BEST PER POUND PRICE. YES…I am also goofy like that…but who cares…life is too short not to have fun and make a fun time out of even the grocery shopping….My hubby and I actually make a date out of it, take our time, talk, laugh, and bring home healthy foods while saving money…Now that is QUALITY. So…let me break my life with food down in a way that makes sense and hopefully motivates you….I eat healthy all the time by having my foods prepared ahead of time using my Crock pots…the foods I ALWAYS Crock are B/S chicken breasts, brown rice, and oats. Then I boil at least 2 dozen eggs to have ready for fabulous anything I want. I have on hand bulk whey protein, fresh fruits, raw walnuts and almonds, organic peanut butter, almond butter, flax meal, brown rice, steel cut oats, sweet potatoes, 100% bran cereal for my shakes, Scottish oats, fresh spinach leaves, salsa, and yogurt. I also make sure that I am stocked with herbs and spices, mustard, and sprouted organic bread (NOT CRAP STUFF). I also love to have lean ground turkey handy for when the kids come over for our family dinner night. I will also throw in a few thin buns, and high fiber low carb wraps for a quick wrap my chicken or eggs in. OH….albacore tuna in water…a must have in the pantry. I think that pretty much covers most of my fuel that maintains me…but the way I eat this food is important…every 2 ½ hours in proper portion…because eating too much of a good thing is also NOT GOOD….It is all about energy in and energy out. So, I love the oats…but do I sit and eat 2 cups for a meal…a BIG NO. I know my portions, stick to them and keep this body satisfied all day long with small meals throughout the day…BOY…did I go off on a soap box. I intended to just bring to you my Saturday Crock Pot adventure…but you can see how I am…passionate about the foods and how to eat them…so a little extra chatter from me on the subject;) Lots of personal shares today….tune in for lots more and I am off…Whoop Whoop!


My Workout of the Day:

Time with Hubby...Date Food Shopping!

Recovery day off

My Nutrition of the Day: (Watch the Crock Pot Video)

Coffee, one cup please


1-Protein Shake (yogurt,whey,fruit,prune juice,almonds, bran cereal)
2-6 Boiled Egg Whites on Sprouted Bread
3-B/S chicken breast in High Fiber Wrap
4-2 Protein Balls
5-Grilled Salmon and Spinach Salad
6-Protein Pudding (HOOKED)

Post Shake Please;)

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



STAY HEALTHY!

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I am a Form and Function Girl ~

Motivation of the Day: Giving up IS NOT an option

I DID IT!!!!

This was a struggle morning for me….not enough sleep to motivate this body to get going….MY BAD. It is so important to get my rest and sleep and I do know better. I had an early “My Appointment” call this morning at 6am and the coffee pot was already self-timed to go off at 5:30am. Literally a stumble to the kitchen for my one cup and pre-workout shake. The ARC trainer was not my 20 minute friend this morning, but I did what my body allowed for today and I was definitely happy to get my bootie off that thing….isn’t that terrible…but like many of you…days like this just happen. Do I like it…NO…but I am determined to not give up…that is just not an option for me. Could I have just stayed in bed for another hour….YES…but I would not have honored my take care of me time. Anyway, once my one cup pick up was down, shake in, and up and about checking my emails and allowing the magic of my fuel to prep my body….I WAS READY. Off to the studio I went….was it my best workout…NO…was that OK….YES. What is and was important…MY FORM AND FUNCTION. In everything I perform, whether on the ARC or weight resistance training….I make sure my body posture, joints, and position are SPOT ON…in my journey in life, I have definitely learned to take good care of this body. This is also something that I pass on to my clients…proper form and function and improving the quality of their bodies through proper body mechanics during every movement. Even exercise can be detrimental and injury causing if attention is not paid to the details of the body during the movement. I cringe when I see exercise being executed in ways that will injure and not build the body….OMG…tunnel vision…don’t look. There are plenty of videos out there showing beautiful people setting themselves up for chronic issues later in life due to the poor body mechanics they are using….off that soap box. Anyway, my point….THIS IS A MUST FOR ME AND VERY IMPORTANT in my daily exercise routine. I like to perform exercise slow and controlled and also ensure that my posture is correct on the cardio equipment. Maintaining good posture on my ARC trainer elongates my spine and allows lots of oxygen through my lungs….I definitely will not feel my back aching later because I was hunching over with my bootie out and lying over the machine while pumping through the workout….this is a BIG YUCK. What does proper form and function do for me….maintains a strong body, creates beautiful muscle and curves, and makes me one strong girl! I would have to say that this feels pretty FABULOUS!!!! Today is Frisky Friday….I love that and gearing up for a great day with my clients….lots of energy…proper form and function….NOW THAT IS WHAT I AM TALKING ABOUT….Stay Healthy!


My Workout of the Day: (Enjoy the Core Video)

20 Minute ARC trainer (struggle :( …but DID IT)


Bodywork - I repeated this cycle 4x


Negative pull ups: 10 reps
Biceps Curls 15lbs @ 15 reps
Modified Triceps Press 15lbs on smith bar @ 15-20 reps
BOSU abs 25 reps (slow & controlled)

Stretching


My Nutrition of the Day: (Watch the Video)

Coffee….one cup much needed please

Egg Whites & Sweet Potatoes...OH YEAH!

1-Pre-workout shake
2-Post-workout shake
3-Powered up oats
4-Egg Whites and 1 orange
5-Sweet Potato & 1 protein ball
6-B/S chicken breast & steamed veggies
7-Protein pudding

I LOVE MY POST-WORKOUT SHAKE!

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






STAY HEATHY!

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Never Too Busy…

Motivation of the Day: Take Time to Smell the Coffee

Off Work & Ready to BLOG :)

What a day…and what seems to be never enough time to do everything that I may think I can accomplish. Is there ever enough time? The answer to that is…a BIG NO. A huge wake-up call for me in my journey of life….I wish more people would catch on. Sometimes I can be an over achiever….another personal share. This can back fire however when I am not able to do everything that I set out to do for the day. I would have to say that this used to bother me….somehow I failed myself or something silly like that. Looking at the glass as always half full is so important to me now. I try not to dwell on those things I did not do and FOCUS on the accomplishments of the day and even in my life. I can think of this and that to do, letters to right, filing, programs, accounting, domestic engineering, etc…the list is endless…don’t you think. I love that phrase….”Life is what is happening while you are busy doing other things”…What are those other things…do they matter in the BIG scheme? REALLY? I think about this and have come full circle to taking time to smell the coffee. Life is such a treasure, a gift, and an honor to live and what is important to me….is living each moment to the fullest. I appreciate the interruptions in life that feed my day in a positive way….an unexpected call from family or friends, visit from my children, or just the beauty of the day. These are all things that provide balance to my healthy life. I could never imagine having as a regret….I wish I would have worked more, done more dishes, laundry, paperwork….OH MY…and hell to the NO. Meaningful regrets like I wish I would have had more quality conversation and time with my husband, children, parents, siblings, and friends…NOW this makes more sense to me. I am working on NOT having any meaningful regrets by living NOW what has meaning in life to me….what is important…My time with my family & friends. Quality of life includes taking care of me, spending time with my family & friends, and taking time to enjoy a nice cup of coffee…and taking in the aroma. My plan is to take care of my health and not miss out on the living….because this is what Staying Healthy is all about;)

Sweat ON!

My Workout of the Day:


45 minutes cardio on my Stair Stepper
Stretching


My Nutrition of the Day: (WATCH THE VIDEO)



Coffee, one and ½ cup…YIKES


1-Post-workout shake

My Protein Balls....YUM!!!

2-Powered Up Steel Cut Oats
3-B/S chicken breast & avocado on sprouted bread
4-2 Protein Balls
5-Grilled Salmon & Spinach Salad
6-Protein Pudding

Stay Healthy ME!

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



STAY HEALTHY!

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I Never Underestimate the Power of My Bodyweight Workouts

Motivation of the Day: Never Take Your Eyes off The Goal

I LOVE MY BODYWEGHT LEG WORKOUT

I am so enjoying my post-workout shake right now. Some days you can just get the taste so right…and today is one of those days. It is well deserved after my bodyweight leg workout and ARC interval this morning. Actually I split my routine and completed my ARC interval prior to a client and finished up my bodyweight leg interval immediately after my session. I am a “Get It All In” kind of girl as I shared with you yesterday. My plan was to complete it all this morning, but I chose to spend some quality time with hubby before he jetted to work….however, I knew my calendar would permit a split routine….see…Smart Planning;) Balance is so key…and I think I am rambling a bit here and off topic…so let me dial myself back to the point I am trying to make. What I want to share with you about my routine today is I respect the power of a bodyweight workout. I maintain my body with high rep, low weight interval programs where I constantly change up the routine to ensure muscle confusion. I basically follow the HIIT (High Intensity Interval Training) principle with all my workouts putting in modifications all the time. It works fabulous for me and I love the thrill of the challenge. OK….about the bodyweight workouts....think about the difficulty of completing a proper pull-up and push-up. The words to describe the pull-up….HARD AS CRAP to do and proper push-ups rank just as high in my book. Completing bodyweight workouts are definitely under-rated and deserve respect. Lots of strength and mass is gained from a push-up/ pull-up routine and is the basis for many military prep boot camps. Imagine completing a 100 rep pull-up routine….CRAZY kick-butt workout and talk about DOMS the next day….they will be there. Moving right into my bodyweight leg interval workout today…..I used my step bench as I demonstrated in the video and literally kept stepping up and back on the thing until my legs were completely burned….then hi-intensity ME turned right around performed my cone touches for 30 to 50 reps per cycle or until I just could not do it anymore. I am very much a push myself girl when it comes to the interval segment…..I kick myself into high gear all the time. It is a rush to push myself and what a relief to get to recover for a bit…but then right back on the step bench for more. Even as I am writing to you, I can feel that my legs are fatigued….a bit tired and I know that tomorrow I will feel the delayed onset muscle soreness (DOMS)….I LOVE that feeling…another personal share;) Also…remember that I squeeze my butt on every movement…so I did have GOOD BUTT SQUEEZE today! So…hi- rep bodyweight legs with a butt squeeze please….OH YEAH…..LEGS ARE GOOD!!!!


My Workout for Today:



ARC Trainer Strength Interval 35 minutes


Bodyweight Leg Interval ~ Repeated Cycle 4x (Watch the Video)


Step Bench Lunge Series for 25 reps per side
Cross over Lunge
Back Lunge
Side Lunge
Cone Touches 30-50 reps (failure)


Stretching


My Nutrition for Today:


Coffee, one cup please

Meal 3

1-Pre-Workout Shake
2-Post- Workout Shake (SO GOOD)
3-B/S Chicken breast & avocado on Sprouted Bread
4-2 protein balls (Chocolate Raisin)
5-Egg Whites & Spinach Salad
6-Protein Pudding


BY REQUEST
STEEL CUT OATS IN THE CROCKPOT RECIPE:




STEEL CUT OATS IN CROCK POT...BOMB!

 2 cups steel cut oats
2 tbsp ground flax meal (optional)
2 tbsp wheat germ (optional)
8 cups water
2 cinnamon sticks
1 tsp vanilla extract


Place all ingredients in the crock pot before bed, set on low and wake up to fabulous oats for Meal 1.

POST SHAKE READY!

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

STAY HEALTHY!

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