I DON'T TAKE SUPPLEMENTS OR BELIEVE IN MAGIC

What I mean by supplements are those products that promise to create a fit and healthy body by popping or drinking whatever is in the bottle.  I guess that is where I do not believe in magic either.  I am a hard nut to crack when it comes to endorsing or promoting "enhancement" type supplements or drinks.  Those that promise to burn fat faster, create bulging muscles, and guarantee the ability to leap over buildings in a single bound.  In addition, they can come with harmful side effects I personally am not willing to chance. The next time you pick up a bottle of magic, take a close look at the label that will typically read "results obtained when combined with a healthy diet and regular exercise program."  BAM ... what is the point of wasting money?  Once a healthy diet and exercise program are implemented results will follow and that is without taking whatever is in that bottle.  Also, all supplements are not regulated and many not clinically studied, and fall under the category of food and not medicine.  

Of course any supplementation is a personal choice, and I am not a downer on all

things that may assist with improved health and wellness, and in some instances may be necessary for some people.  I do indulge in the occasional protein shake, take multi-vitamins fairly regularly, and my body seems to respond well to glucosamine for reduced pain in my joints.  This is more a maintenance body insurance program for me and I am not looking to enhance the way I look by taking anything that I have listed.  I do not believe drinking a protein shake is going to define my muscles but do benefit from a boost of vitamin C if I feel the symptoms of a cold.  

The primary source of my nutrients come from the healthy food I eat daily and not from dietary supplements. Because I eat a wide variety of food coming from lean proteins, good carbohydrates, and healthy fats  I feel very confident that all of my nutrient daily allowances are being met.  I fuel my workouts with healthy carbs, recover my body with lean proteins, and protect my cellular function with healthy fats.  

I lift weights as part of my exercise program, but do not feel I need an over abundance of protein to make my muscles larger and leaner.  I do not sit around eating loads of chicken breast and drinking several protein shakes per day.  That is just crazy and would do nothing but tax my organs and create a constipation issue.  The demands I place on my body through exercise do require more calories of ALL of the food groups and I just focus on eating healthy several times per day to satisfy those needs.  There is nothing magic about that and in fact maintaining a healthy body is pretty simple and will only require eating right and exercise.  

Read my article  "Are Supplements Really Necessary"
 for even more valuable information on the subject.

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Stay Healthy! Darla 

LOSE 12 POUNDS IN 6 WEEKS

Losing 12 pounds is not only a realistic goal, but can be done before summer begins.  I am not talking about anything “fad” or unhealthy, but straight up implementation of consistent healthy eating, exercise, water, limited alcohol intake, and plenty of rest.  Application of a healthy lifestyle in all aspects will allow for approximately 1 ½ pounds on the lower end and up to 3 pounds on the higher end of weight loss per week.  Working successfully with clients who are implementing the healthy eating guidelines that are supplied with their workout routines are losing in the middle range of 2 pounds per week. 

Think about what this means in terms of time and the realization that this is only six weeks of sticking to a consistent fitness program that promotes no diet but eating lots of fabulous healthy food, exercising that body at least four to five times per week for a minimum of thirty minutes, eliminating the sodas and keeping alcohol to not more than two nights per week and two drinks maximum, preferably red wine, and lots of water.  Sometimes it just takes the motivation of bikini or board short season to motivate a person to make it happen.  A consistent program will guarantee fat loss, lean mass gain and the beginning of a lifestyle of health. 

This sounds not only doable but exciting and realistic.  This can almost fit into the have it now plan that everyone seems to be looking for, except doing it the healthy way provides knowledge of what and how to eat, how to exercise, and how to live this lifestyle happily for life.  It becomes a habit and natural way to live each day and maintains all the positive results gained within the six weeks of consistent application.  It is time that we stop over-complicating weight loss and start implementing the simplicity of eating healthy and exercise.  We make things harder than they are, want all the results, but do not want to give up a current unhealthy lifestyle.  Now therein lays the issue.  If we want to see the changes, we need to make the changes and giving something 100% effort for at least six weeks should provide the personal feedback needed to continue to make the right decisions.

I will give an example of what I may eat in a day to maintain me as a 5’6”, 125lb female at 50 years young:

1 cup coffee with natural vanilla creamer

Meal 1: Organic morning round with 1tbsp peanut butter

Meal 2: Green shake: 1 cutie, ½-cup chopped pineapple and lots of power greens, water and blend until combined. 1 slice organic seeded toast topped with soft cooked organic egg, or slice of organic sharp cheddar cheese

Meal 3: ¼ cup fresh blueberries, ½ cup Fage yogurt, ¼ cup organic ground flax meal, handful raw mixed nuts (stir it up and eat)

Meal 4: Grilled Salmon or Chicken with large side roasted vegetable like Brussel sprouts and cauliflower (drizzle olive oil on veggies, and large tbsp. basil pesto, mix well, roast)

Meal 5: Kind bar, or 1oz square of dark chocolate with 1tbsp peanut butter

I exercise five times per week and for 30 to no more than 60 minutes total.  I am a believer of being focused and getting my workout done in that amount of time.  I also listen to my body and if I require more rest, I may only exercise in a structured fashion four times in that week.  I am an active person, so on other days I am enjoying the outdoors at the dog park with my husband, going on long walks, hikes or swimming. 

Losing one to three pounds per week studies have shown provides healthy, long term sustainable weight loss, unlike the “fad” counterpart diets that may shed weight quickly but it appears plus more once the program is over.  Summer is around the corner and now is the right time to implement a six-week fitness challenge makeover and begin with the short-term goal of shedding 12 pounds.  Start right where you are, begin a fitness journal and track your food intake and exercise, do your best, and have fun with the journey. I would love to hear from you sharing your start and finish stories so that we can encourage and support each other along the way.  

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FITNESS NEWS FLASH … WORK REQUIRED AND NEVER OPTIONAL

Life does not promise easy, fair, fun, happiness, or even health.  In fact, life is hard and guess what, work is required and never an option.  It is up to each one of us to create the lifestyle that we live and this is not going to be found in a jar, pill, powder, or shake.  If popping a “fit pill” was the answer to all things magical and provided the body of our dreams inside and out, then I definitely would not need to write this blog.  The facts are in and they have been for decades that the way to obtain a fit physique is through consistent healthy food intake, regular exercise, plenty of rest, water, and balance of life. 

The “want it now” society tries every side-step method to achieve what can only be done through sweat producing work.  There is not a pill or shake that is going to teach a person how to shop and select healthy foods for life and they will surely not sprout legs and exercise so that we consume the activity benefits.  What usually does occur with quick fix programs is possibly some weight loss due to very low calorie diets and bodies that are running on empty experiencing negative side effects like dizziness, blood sugar and pressure issues, and nutrient deficiencies just to name a few.  Frustration and discouragement typically follow as the program just does not feel good and studies have shown that any weight lost is put back on plus more. 

Work goes with life, supplying our needs and wants.  We want things so we work for them, and the same is true of our health.  Health comes at the price of time, energy, and simply eating healthy food.  The work is challenging and that is a great thing because it does change us, makes us stronger and better able to enjoy our body and life overall.   We can no longer think that tricking health through gimmicks and potions is acceptable.  That would be comparable to owning the golden goose and not having to put in our eight to five for a living.  We are no strangers to what work feels like and it can be rewarding and provide an overwhelming feeling of accomplishment.  The results of hard work are being able to achieve and have what we want and desire in life, and is never optional.  If having a healthy fit body is the desire, put in the work and see what happens.   

Darla Leal, Fit at 50

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PUSH THROUGH THE PAIN

I am not talking about pain that does not feel right when performing an exercise but what I am referring to is the emotional and mental pain that will enter each of our lives through differing circumstances.  Whether we are suffering crisis from a family member being ill, a death, divorce, or financial strain due to a job loss, these types of stressful situations can cause us to not take care of ourselves as we place health and fitness on the back burner.  We get so wrapped up in the pain of the event with our minds consumed, our emotional banks drained, and the energy to even put one foot in front of the other feeling like an impossible task. The burden feels heavy and the world can seem bigger than we are.  It will be in these moments where taking care of ourselves through exercise and eating right is even more important, and often times pushing through the pain even when we do not want to will be what keeps us healthy emotionally and physically.

It will not be easy and I share this personally as I am currently struggling with my father being gravely ill and rapid decline in health.  During sleepless days and nights of course I focus more on my nutrition and get in my exercise when I can, but do seek out exercise as being therapeutic and stress relieving. Studies have shown that exercise is directly linked to decreased depression and stress, which is why it is so important not to neglect this very important part of our life.  Our bodies are made to move and doing that helps prevent a spiral down into dark mental places.  All of us will experience pain in our life and that is unfortunately a part of this journey, and it will always be how we respond to the circumstances that will keep us healthy.  Journaling is another great way to feel comfort through painful situations, and if necessary a great counselor, and I am all for talking to God and prayer. The Blog is an outlet of expression for me and sharing my feelings with you also provides healing and hopefully a comfort for others going through a painful life episode. 

Life will not play fair that is a fact and we need to prepare ourselves by being healthy and happy to begin with.  Being fit helps us to cope better during emotional stress. Today is always the day to take the steps necessary to become your best YOU in all aspects.  Life is short, a gift, and taking it for granted is not only a shame, but will lead to a life of illness and unhappiness.  When the painful things in this life come knocking on your door, will you be ready physically, emotionally and spiritually?  Will you have the strength to push through the pain?

I dedicate this Blog to my wonderful father who is a fighter, and my beautiful mother who stands strongly by his side and for 55 years.  Thank you for blessing me with life, faith and love.

My Beautiful Parents

Me and My Fabulous Father

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MOVE IT for 30 MINUTES

Exercise does not have to be extreme to be effective.  When it comes to our health and fitness, it is not a competition, but a lifetime maintenance body program.  There may be those who have certain goals and need to perform above the maintenance requirement, but in general creating a healthy ROCKIN body can be accomplished by moving it for 30 minutes at least five days per week.  Most of us want to feel and look good in and out of clothes with a simple exercise routine that does not require leaping over tall buildings in single bounds and lifting hundreds of pounds of weight.  I am not knocking those doing the leaping, heavy lifting, or extreme sports with this Blog, but addressing the norm demographic of everyday people who just want to get healthy and look healthy.

Studies have shown that 150 minutes of moderate aerobic activity such as brisk walking is sufficient to maintain a healthy body, and spread over time throughout the week.  It would be reduced to 75 hours per week if the exercise is vigorous like running or attending an aerobics class.  Also recommended is weight resistance training two days per week, and although the guidelines are not quite as thorough with duration on this one, I personally keep my weight training sessions to no more than 45 minutes including my warm up and stretch time.  What that means is if you move that body for 30 minutes five days per week while maintaining a healthy nutrition program, you will see results or maintain an already in shape physique.  Everyone has 30 minutes to give to their health regardless of any excuse thrown down on the table.  If health and fitness is a priority, the exercise will be a priority and that is the simple truth of it. 

The best part about getting our sweat on for 30 minutes is making it our own.  When we create physical activities that are enjoyable, that is what builds a lifestyle of physical activity.  If the outdoors suits your fancy, lace up the tennis shoes or hiking boots and find some fun trails, and if using cardio equipment while watching a show or listening to music floats your boat, that works just as well.  The heart muscle only understands the demands of exercise being placed on it, not what you are specifically doing if that is a question you are pondering.  Sweat is sweat, a mile is a mile, and 30 minutes is 30 minutes and what you do to increase the heart rate at a moderate level for that amount of time is up to you.  The point is to just MOVE IT!

It really comes down to getting back to the basics of exercise and keeping it simply fun, and a part of our everyday life.  The latest trend of extreme this or that, no pain means no gain, or work until you bleed program will never become the maintenance body program that will carry us from where we are now into our elder years. There is much controversy with these types of programs and some are used to fit specific athletic goals, but not what the laymen person is looking for to get healthy and overall improve quality of life.  I am trying to motivate everyone to just MOVE IT FOR 30 MINUTES as a start, and not get caught up in the hype of fad exercise movements that may look absolutely amazing, but are not the “only way” to achieve healthy results.  There lies the confusion of interpretation that the only way to achieve a smoking hot body is to do this type of new trend or fad workout.  Believing that there is only one way to achieve something creates a very boring world and variety is truly the “spice of life.”

Working in this industry for over 30 years, I have come to appreciate more and more the simplicity of health and fitness, and that it truly does not require as much time as one might think to be a healthy person.  I never exceed a one hour block of time in my workouts and often I am reduced to the “move-it for 30-minute” program because it fits with my work schedule.  As long as I challenge my body, it feels good, and I am focused on quality of movement, I am accomplished and start my day energized.  Getting caught up in the stress of what we think exercise is according to the media scares many off with feelings of intimidation and inadequacy, and stopping people before they even start.  Crap, some of the things I see scare me as well, but the thing to remember is not to believe everything you read or see, and stick to searching for what works for you.  Keep it simple, don’t stress or sweat the small stuff, and all of us do have the time to just MOVE IT for 30 MINUTES.

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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.

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FIT AT 50!

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