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!

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;)






STAY HEALTHY!

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!