HEALTHY AND FIT IS NOT ROCKET SCIENCE

When it comes to getting a healthy fit body, it is not about making it complicated, extreme, and it is far from a science project.  There are so many confusing messages hitting us square in the face about the “right” diet and the “right” fitness fad exercise program to create what we so long to become.  Even further, people rush in droves overspending on pills, powders, gimmicks, videos, extreme fitness programs, and anything that promises a smoking hot body in two weeks or less.  Sadder still, there is no consideration of the negative effects on the body when such choices are made.  It is the dive blind and hope for the best philosophy and that would scare the crap out of me.

Think about the word health and what that means to you personally. I live a life of health and fitness and teach it as a lifestyle of quality that includes eating healthy foods, exercise and stretch on a regular basis.  It is also important to reduce pain in our bodies, and stress in our lives overall.  Lastly, I touch on the areas of emotional and spiritual health and wrap health up in a balanced package of physical, nutritional, emotional and spiritual well-being. There is nothing blind about the correct approach to adopting a healthy lifestyle and achieving that smoking hot body.

We all have the potential to create our best healthy body, but fall short when we slip through the cracks of empty promises and seek out the quick fixes that are never guaranteed.  What is guaranteed and will provide the results of good health and fitness are our individual choices to live a healthy life each day. This process is not rocket science but getting back to the basics of simple living.  Eating healthy has become such a complicated subject of what to eat, when to eat, why to eat and the same is true with exercise as everyone preaches the “my way is the only way” agendas. 

Let’s consider how to make healthy simple and work for each of us.  I like to start by writing down healthy foods that I enjoy eating: lean chicken, fish, peaches, plums, raw nuts, fresh vegetables, yogurts, and chocolate for example. I do the same thing with my exercise programs: ARC trainer, HIIT programs, dancing, stretching, and weight training to name a few.  I keep my cooking simple and healthy using olive and coconut oils, lots of spices, and herbs.  I exercise for no more than an hour 4 to 5 times per week, and make it a goal to get plenty of rest.  There is nothing magic about what works for me and I create my healthy lifestyle around what I enjoy.  If the focus is on simple, healthy, and fun, the results of that lifestyle will be seen on the outside as well as the inside.

Adopting a physical healthy lifestyle is not extreme, is not meant to hurt our bodies but a gift of moving our bodies in a way to challenge and build a stronger self.  There has been some trial and error as I have walked through the types of exercises that work best for my body, that continue to challenge me, but eliminate or greatly reduce risk of injury.  I may try something and feel aggravation and not that good sore that occurs from a great workout, and that is my body’s way of telling me not to do that move.  I simply remove what does not work for me, and keep what does.  My workouts will not be your workouts, and I do not buy into that philosophy of there is only one right way. Life and health does not work like that and I say run from any fitness professional who preaches that agenda. 

The same goes with adopting a healthy eating routine.  There is never a “one-size-fit” all program, we all have different tastes, and I hope we are all steering clear of foods that upset our systems. Our bodies are wonderful machines that know exactly what to do with the food we consume, and honestly, we are all adults with common sense enough to know that if we continue to eat like crap, we will feel like crap, and our bodies will be wearing the consequences.  There are no pills, potions, or exercise programs that will take away the results of poor eating habits.  It is important to realize that although science is at work in our bodies every day, when it comes to adopting a healthy lifestyle, let’s leave the rocket science where it belongs and get real with keeping it simple.

New happenings with the Stay Healthy Fitness Blog:  Ad Space available and Host a Giveaway.  Stay Healthy Fitness maintains a large audience over ¼ million nationwide, and is now offering a low-cost platform for you to get the word out about your business, services and products. Get in touch today to reserve a limited space.

 

FIT AT 50!

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!

YOU CAN DO IT, BUT WILL YOU?

What our health and happiness come down are choices.  I make a choice each day to eat healthy, exercise, and respond to life the best way I can as a Christian woman.  I am not perfect, do not claim to be, and my goals in life are about progress and never the “P” for perfection word.  I struggle with things just like you do, have had my share of crap in this journey of life, emotionally and physically, and I have come out the other side learning and growing in a positive direction.

I will always be a work in progress, and we are all that in this life.  I enjoy writing which is why I Blog and what better way to provide motivation than to share me with you.  You will either like me or not, and that is a choice as well.  Reading my Blog gives you a small glimpse of me, although I try to be thorough, it is not the same as developing a close “friend” relationship chatting up a topic of conversation.  As an internet personality, I have had and do get my share of “haters” as the net likes to call them, but also a great number of supporters, but through this process, my goal and intention is to reach out and get people thinking about their health, making CHOICES to change and adapt healthier ways of living, and ultimately a healthy lifestyle. 

I am a trainer and coach who is passionate about helping people, and I do walk the talk of my mission.  I do not accept excuses or reasons why health is not made a priority and that is not called being unreasonable, it is being truthful.  I am not talking about reasons such as an upcoming surgery, injury, or illness that has unfortunately put a person in a position of inability to exercise.  I have suffered that journey and understand the frustrations, and emotions of dealing with such a crisis.  I am addressing the everyday person walking around with so much created busyness that they “think” that they just can’t fit in an hour of exercise at least 3 days per week, or prepare healthy meals. 

YOU CAN DO IT….BUT WILL YOU?  That is the question of the Blog and each of us has a conscience controlled decision to make when it comes to taking care of our health in all aspects.  We choose to exercise, eat healthy, be happy, and let go of pointless drama that is out of our control.  We choose how we spend the precious minutes gifted to each of us daily, and how we respond to the situations of this life.  I motivate YOU with “YOU CAN DO IT” because you can, and this coming from one busy business woman, wife, mother, grandmother, who is basically fifty and experiencing the throws of menopausal symptoms and existing injuries.  There are times that I feel like I can’t do it, and that is the honest truth.  It is in those moments, that I have to dig deep inside me and pull out the strong, and hope that the motivation kicks in mid workout.  YES, I am just like you, but the choice of “WILL YOU” is always mine and yours. 

This is not about comparison of me to you, but a straight up calling you out on the carpet and asking “WILL YOU start a healthy lifestyle?” and if not, WHY?  I will tell you that YOU CAN DO IT, but it will take the action of YOU to make it happen.  If you feel this is coming on strong, then I have accomplished a goal of getting you to think, maybe even creating some feelings that have been stuffed inside yourself too long and it is time to cleanse that body emotionally and physically.  Are you angry, bitter, frustrated, unhappy, and using the “too busy” title or other reasons to not address those things.  If that is the case, time for some internal cleaning of house, and time to get healthy.  YOU CAN DO IT…BUT WILL YOU?

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

GOOD HEALTH DOES NOT CARE ABOUT BUSY

Society really needs to stop the glorification of busy, and I am not one who is going to listen and accept all the excuses of not having enough time to care about making health a priority in life.  Let me rephrase that, I may listen to the laundry list, but I will definitely provide the tough questions in response and offer that better time management choices and priorities need to be addressed.  So many people create too much “busy” in life that every second of every hour is consumed by work, overtime, functions, social, social, social, volunteer work,  more work, more functions and the “YES” list goes on and on.  How can anyone pull themselves out of such a drowning pool of stuff, and many times all those so called important things consuming every minute are not even necessary.  Further, many of the things that fill those precious seconds are ways to avoid or hide from just “being”.  What is wrong with society to feel guilty sitting still for an hour alone in a contemplative state, relaxing, meditating, or exercising.  Has it got so bad that avoidance of looking at ourselves is too scary, disappointing, and living in denial has become the “norm”? 

I am convinced that people think it is impressive to be over busy and brag about it ad nauseam like some sort of “busy” award should be given.  I hope this ruffles a few feathers and causes people to think about their “busy” in the whole big scheme of life.  I mean what is this so “busy” mentality that good health is kicked to the curb and illness is accepted, and further taking pharmaceuticals to take care of the illness and stress caused by the “busy” and that being accepted.  Can you tell I am on a “soap box” on this subject?  I have worked in the health industry for over 30 years, and am strongly stating that the tiresome laundry list of busy needs a good washing out.  I am not talking about busy that may come from handling a temporary crisis, but years of putting off a healthy lifestyle all for the glorification of meaningless busy.   

The hard truth is that good health does not care about busy, and all those things that are cluttering up our time, creating stress, and keeping us from a healthy lifestyle WILL bring the consequence of illness.  Maybe not today or even tomorrow, but all that procrastination of not taking care of YOU will rear its’ ugly head in the form of illness, obesity, heart disease, cancer, diabetes, joint and spinal issues, depression, and that list can go on and on as well.  It is the blow of illness that can rattle a person and finally cause a wake-up call to adapt a healthy lifestyle. Sadly, and many times at this point, permanent damage to body processes have already taken place, and the person that once was can never be again, to the extent of 100% recovery anyway.  It is at that point that the “things” in life become unimportant as the struggle to become healthy, and the regret of not taking care of oneself surfaces to the forefront of one’s life. 

We are all at a point of being able to prevent or greatly reduce illness, and I am and always will be a very candid health professional with you, my family, and all of my clients.  I can write all this to you and hope that you listen, but this is your journey and your decision.  I fear for those who choose to let this go in one ear and out the other, and if I have reached and shaken the limbs of others to start now to live a healthy lifestyle, then I have accomplished the goal I set out to with this write. 

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!

StayHealthy!

Darla

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

 

 

 

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

NOTHING GOOD HAPPENS FAST

I have learned in life to take things a little slower, to be patient, a great listener, and to enjoy the moment.  All this rushing around can make my head spin, increase my stress levels, and I miss way too much of what is important in life.  I implement this philosophy in my workouts, food intake, work and play, in the bedroom, and I know I am missing some other categories, but I will share those as I am inspired. 

I like to share that “nothing good happens fast” with my clients if they try to rush a move and I usually get a chuckle, as the mind can go thinking about other things, but I always pull everyone back to the exercise, of course enjoying the humor right along with them in that brief instant…it is all about life and having fun with fitness. Now, think about an exercise and what the body needs and how benefited the muscles are by focused, slow, well executed contractions.  Before I lift a weight, I create a two part motion to the exercise by putting my mind on that muscle, slightly contracting that muscle, then executing the contraction of the muscle with the lift. 

This creates the best environment for muscle growth and reduces the chance of injury as I am not just throwing weights around without purpose.  It truly is about going about exercise with purpose and knowing that muscle growth is a slow process.   Remember…nothing good happens fast, so in this want for lean muscle on the body, patience is very important and “GOOD things come to those who wait”.

Moving on to my food intake and eating slowly.  If I have worked my butt off preparing a fabulous healthy meal, I am going to take my sweet time eating and savoring every bite of that work.  I will not be one of those gulping my food down remaining hungry because I did not allow my brain to register with my stomach that I am full.  This is an area where many do not realize that it takes at least 20 minutes for the brain to communicate satiety to the stomach, and sadly too large of portions are consumed because of eating too quickly.  This type of continued eating pattern is one of the many causes of obesity, in addition to the unhealthy processed products that are consumed as well.  Nothing good happens fast in the eating department, and in fact, the slower the better and for at least 20 minutes.  This gives me time to enjoy my food, have lengthy and meaningful conversation, and relax during my meal.

I also take things slower to reduce stress in my life.  I used to be a “yes” girl

as I have shared in the past plus having an A1 personality type.  I would busy myself so much, always say “yes” to everyone, and overload my calendar to the point where I had to be fast just to keep up with all of my commitments.  Let’s just say I needed a big crash in my life to bring that to a screeching halt.  I look back at all that and can say in a big way…nothing good happens fast, and all that madness can cause YUCK chemical release in the body to produce stress and anxiety, which of course can lead to illness, burn out, depression, and that whole “life feels bigger than me” overwhelm.  Fast forward to the new Darla taking life slow, breathing, calendaring according to what works for me, and living a healthy “balanced” life.  When life feels too fast, what is the point of that and I truly do not want to miss out on what life is gifting me. 

I am going to the bedroom because it is a part of life, health and fitness.  Now, when I talk about intimacy and sex, please realize that I am referencing within the bonds of marriage, but do not think I am sitting here judging people as that is not for me to do.  Now, the point I am trying to make with sex is again “nothing good happens fast.”  I am a woman of almost 50 and I am sure that my fellow gal readers out there will agree, that our bodies go through changes that can leave us feeling frustrated, and not understanding what the heck is going on.  This goes for men as well, and I am talking physically and emotionally.  The key to a happy healthy sex life is to take things slow, be patient, embrace the changes that are occurring and do the best with what we have.  Sometimes that means being very creative and how can that be a bad thing…right?  Instead of frustration and thinking things should happen fast, toss that thinking out the window and accept the new body that responds to slow, and know that the mind and body work together to produce fabulous results.

The wonderful thing about “Nothing Good Happens Fast” is that it can be applied to so many things in life as I shared above, and so much more.  I am a planner and a processor of thoughts, feelings, and life decisions.  The “nothing good happens fast” philosophy works well for me here as it slows me down to think before I jump, make a pro-con list if needed, hear feedback from my hubby, family or friends, and helps me to make decisions without fear.  If things are taken slowly, I feel better and more confident about the choices that I make.  The important thing is taking care of ME through a healthy mind and body process that works for me, and taking things slower just works. 

CHECK OUT MY NEW BUSINESS WEBPAGE MAKEOVER

IN YOUR FACE MOTIVATION

This one was FUNNY!!

BLOG DEDICATION:  I dedicate this Blog to my BEST friend, my biggest fan, cheerleader, and the one who helps me appreciate and take life at a slower pace...My Fabulous Husband who I wish a very Happy Anniversary next week.  I love you "Forever and a Day".

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