Amazing Healthy Fitness

Monday, October 21, 2013

IN WITH THE COLD

Enjoying Maui last month

I am such a wimp when it comes to the cold or extreme heat and it calls for creative indoor workout preparation for the long winter months ahead. There is this motivational poster that says “There is no such thing as bad weather, just soft people”. Well pull up my socks and call me soft…because I am definitely not one to venture into the cold, sleet, snow, or hail for a walk or WOG (walk/jog). I am a fair weathered fitness gal and am happy to say that I may be soft on the inside, but my body tells a much different story on the outside without facing the weather extremes.

I believe it is just all preference of course when it comes to working out, and I

choose to exercise without battling the elements. Hats off to those who love all that stuff, and in a way it sounds really cool when I read workout stories that deal with extreme environments. This gal would literally freeze into some sort of ice crystal mess with aching ears, and numb hands and feet.

That is one COLD TURKEY!!!

This means preparing differing indoor workouts because I am all about muscle

confusion and keeping fitness fun. I am one to get bored doing the same thing too many times and having a plan always works best for accountability and will ensure that I am ready to go. I enjoy HIIT (High Intensity Interval Training) workouts and can write one of those up in a jiffy. HIITs are probably my favorite due to covering so many muscle groups very dynamically in a short period of time. I like to complete at least 30 minutes during a high intensity workout. Then there are my slower paced cardio, core and stretch days which I really like when my energy is not where it should be, or my muscles are sore and need to recover. Another fabulous workout that I love to create is a Pyramid, where I select four to five movements and start either at the bottom or top of the pyramid and work the reps up or down depending on how I want to begin. This type of workout makes me feel very accomplished, and I am pretty spent at the end. It can take me a good hour to get through a pyramid that has ten steps to it. I can’t leave out my circuit training, another great way I enjoy exercise, and utilizing my smith machine or free weights to complete a variety of strength moves that can be focused on all over body or body part selective.

The wonderful thing about exercise is making it my own, and doing the things that I enjoy. That is so important because if I did not like what I was doing, I would not be coming back for more that is for sure. The fact that exercise is part of my lifestyle feels good and it is a “want to” for me and although I do understand the importance for my health as a “have to”, I would not feel like ME if I did not challenge my body physically regardless of the health importance. It is such a gift to be able to exercise and that is how I look at it, and I am not going to let bringing in the cold stop me. I just adapt, change and create what will work for me during a time that I will miss being outside as much.

IN YOUR FACE MOTIVATION

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

Thursday, October 3, 2013

CONSISTENCY WITH A CURVE

Remember being graded on a curve back in high school? I implement something similar when it comes to living a healthy lifestyle. I am sure you have all heard of a 90/10 or 80/20 percent variable when it comes to eating clean and exercise. What it comes down to for me is CONSISTENCY with a curve and that allows for the little fun off the plan meals or missed workouts that WILL be a part of my balanced life. I really do not stress about it, and I try to have a positive and fun outlook most of the time. There are times that my mental game can be in the tank just like anyone else, and my actions have to be stronger than my mind. It is in these moments that I realize that the workouts never get easier, but I definitely am stronger for them.

I am not perfect and never will proclaim to be, but I am CONSISTENT. I exercise at least five times per week and nothing extreme either. I get in my sixty minutes and sometimes even forty-five and call that good. I am in lifetime maintenance mode, which is easier than let’s say having a goal of building muscle mass. Through my journey of consistent exercise, I have paid my dues to create the muscle that I have, and I am happy with that and do not long for more. What I do care about and my lifetime goal is being a fit healthy person, having a quality life, free from injury, pain, and to just feel good overall. I strongly feel that when the focus is on healthy and quality life rather than meeting the goals of extreme this or that, then a healthy body is the result. So much brain effort is placed on all the new workouts and “diets” that people are becoming obsessive, discouraged, disenchanted and sadly give up before even trying. I enjoy being simplistic, getting back to the basics, and do not fall for the fads when it comes to working out.

I eat healthy REAL foods the majority of the time and am CONSISTENT with this

habit that is now my lifestyle, and do not stress when a craving calls for something off my normal. Please do not think that I am sitting over here eating boiled fish and steamed broccoli. That is definitely not me, so boring, and I enjoy spicy foods and lots of variety to even want restrictions like that as part of my life. Besides, that is not realistic, not lifetime maintainable and just could not be accepted consistently in my menu planning. Healthy eating does not mean I am on a diet, it just means that I eat healthy foods all the time that taste good.

I maintain my body CONSISTENTLY to keep it healthy, to feel good and yes, I enjoy the outward part of being a healthy woman. Anyone who says different just is not being honest. I feel a certain confidence that comes from being a healthy person and I enjoy that. Things that I will not call a sacrifice to keep me consistent are eating at home all the time and rarely dining out. On those rare times, it is a real treat and in fact, I do not mind hitting up the dessert menu during those occasions. Honestly, I prefer my cooking to what is served in restaurants, for so many reasons. I can control what is actually going in my face, the fats, sodium, and overall organic value of what I am eating. The struggles I have are with getting to bed on time and I would have to give myself a “needs improvement” grading on the curve. I enjoy my weekends so much and night time with my hubby that sometimes, it is difficult to want the evening to end, and the consequences are a tired, and not fully recovered body. Overall though, I am very CONSISTENT and enjoy a bit of a curve in life for that balance that is so important.

IN YOUR FACE MOTIVATIONS

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

Friday, September 20, 2013

OFF ROUTINE FEELS GREAT

Photo op Road to Hana

Last week was an off week, away from my studio, my workouts, my food, and everything that felt routine to me. I was more excited than stressed about it because I was going to Maui for the very first time in my life. Last week was my wedding anniversary and we planned our vacation time to celebrate in Hawaii. The “old” Darla would have worried about missing workouts, not being able to eat like I usually do, stressed about money if I took time off, and through all that nonsense not have been able to enjoy the moment. I am so glad to have shed that girl years ago, and now fast forwarded to what life and health is really about.

I was off routine and on VACATION, well-deserved, and off the clock. I literally took my watch off as soon as my work day prior to leaving for Maui was done. What a free and fun feeling to go, do, and be without restrictions. I think my clients were just as excited for me as I was, and that made me feel over-the-top GREAT.

Being off routine did not mean that I was not active, and in fact, hubby and I snorkeled for hours, hiked for hours which included climbing, walked and ran on the beach, played in the ocean, swam in the resort pool, and that became our gym for the week. I am definitely not one to lie in the sun for hours and for some reason, that makes me feel sick, but I do like to play in the water and outdoors so I got plenty of vitamin D. My favorite active part was snorkeling and swimming with huge turtles and checking out tropical fish. Talk about a workout! Swimming against an ocean current for a couple of hours until your lips are pickled from the salt is quite the tiring event. Top that off with the hike back to the resort, and I was ready for a shower, food and relaxation.

Don and I at the top of the falls, Seven Sacred Pools

Mai tai at Feast LeLe

We did have a plan, a budget, and we were pretty pleased with ourselves to stay under budget. The first stop off the airplane was to Costco where we stalked up on organics, yogurt, quinoa, nuts, veggie burgers, and tequila to stash in our room. Yes, I indulged in a few cocktails on vacation. We ate fairly healthy the entire trip and allowed for treats of our choosing as we were out. The Feast LeLe was our choice of Luau and the food was spectacular and surprisingly pretty healthy. The portions were such that I did not feel overly full, but very satisfied. I really enjoyed that we had a healthy food supply in our room, and made a quick dash there many times to eat between adventures. We dined out a couple of times without concern of what we were ordering, simply enjoying the tastes of the island to include dessert. We were so active each day, that I am sure the calorie consumption matched the activity calorie output…I came home weighing the same, and so did my husband. The best part was that we were not worrying about it in the first place.

It was great to be off routine and experience a tropical paradise gym setting, and to try foods that are not in my normal daily food intake. I do not consider vacation to be about food though, and constantly wanting the next meal to be here. I simply listened to my body as I usually do, and ate when I felt I should. My portions remained as I usually intake, but the indulgence was there with eating foods that I typically shy away from.

Being on vacation also provided my body and mind a rest from my every day work, workouts and environment. It was a beautiful place to recharge my mental and physical batteries. Moving my body in different ways like swimming in the ocean felt more like play than working out, and lying on a hammock listening to the ocean was relaxation that I have never experienced before this trip. Life is simply not healthy or balanced if the busyness of life does not allow time to appreciate such beauty, to take in a moment, dump the brain battery, and to just “be”. Off routine can be as simple as in your own backyard, nearby park, beach, or within a planned vacation. I have learned through the journey of my life how important it is to get off routine once in a while and to enjoy the ride.

MAUI MOTIVATION ADVENTURES

ALOHA!!!

Stay Healthy~ Darla

Saturday, September 7, 2013

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