Summer Crafts Take 2: The Secret Cave

As I've probably mentioned once or twice already, it's insanely hot here in Phoenix right now with the promise of it only getting hotter and hotter and not letting up until October. These kids get pretty cranky by the end of the day and are at each others throats and my nerves if they don't have something to keep them busy. I posted a couple of weeks ago about a few fun summer crafts and things to do to keep cool and busy. This is something we made a couple of weeks ago that was a huge  hit.

Not only do the boys love the end result, a cool dragon cave inspired by the movie  'How to Train Your Dragon'  but they were especially thrilled to be able to help paint the castle on the side of the sheet. All kids love a fun Secret Hide Away all their own. The boys pulled in their big green furry monster pillows that I made for them last year and some little blankets.

They will sit in the cave and play and read or just get away and relax from the

hectic life of 4 and 6 year olds.

My boys are really into Lego's right now and we were lucky to be handed down a complete set of them with several big Dragon's. They now sit on top of the cave 'guarding' it. If you want to make a Secret Hide Away create one to fit your child's personality or interests. It can be a princess' castle, a horse stall or a Bat Man Cave.

We used an old craft table I had in the garage and a black sheet that I already had from the a

cheap-o store to make the cave.

The boys were so excited they even dusted off the table cave top to bottom.

I used some old craft paint we had lying around to paint the castle on the side of the sheet.

I hired my mom who is very artistic to paint the castle which I printed out from a

 picture of Hogwarts Castle that I found online.

The boys had fun painting shrubbery around the castle.

Baby Mona thought it was fun to sneak into the cave with the boys.

Cut out a cave entrance, not to big cave's are supposed to be dark and scary don't ya know?

'The Reading Cave'

Chillaxin'

This post is linked to:

For the Kids Friday's

Saucy Mamma! Hawaiian Grilled Chicken-Pineapple Sandwiches with Home Made Terryaki Sauce

It's only a few weeks into Summer and already unbearably hot outside here in Phoenix. I have officially sworn off cooking or baking until October.... at least. Might as well unplug my stove. I'm done. I am however, o.k. with sending my dear husband outside to BBQ something wonderful for dinner. Hey, I'll put everything all together, all he has to do is stand there by the fire and look manly with a large pick fork and cold beer in hand. We have a nice pool that he can jump into any time he starts to scorch and feel a heat stroke coming on. Cush job right?


4th of July is coming up very soon. This Hawaiian Pineapple BBQ sandwich is my idea of a perfect backyard celebration. When paired with Grilled Corn on the cob, Watermelon Boats, Coconut-Berry Cake and Cherry Lime Aid Slushies next to the pool I'm in heaven!




Believe it or not, when asked what the fam would like to BBQ for special occasions the majority vote is always for these Hawaiian Chicken sandwiches. Maybe it's due in part to the fact that grilling steaks scares me. They never turn out good, let alone to die for. When you splurge and spend the money for high end steaks you expect them to be perfect, not fatty and grisly and either under or over cooked. I can see the raised, confused eyebrows now. Don't judge. We just don't eat read meat very often... at all. So we are far from being savvy on the grilling technique used to master a perfect steak. Not that my husband and teenage son wouldn't like engorge themselves in humongous carnivorous slabs of meat on a daily basis but I'm more than fine without.

 I'm all about the grilled veggies and home made sauces and the sides that go along with the barbecuing experience.

When at the grocery store, it's all that I can do to refrain from stopping people who have jarred marinades and sauces in their cart and shaking some sense into them. That stuff is just gross, full of sugar, preservatives and additives not to mention expensive. I don't get it. Why do people insist that making their own salad dressing and marinades is a difficult thing.  It's just not I tell you. You can make a very quick and delicious marinade for chicken, fish or veggies with just 3-4 ingredients that most people have in their pantry anyway. 

Any combination of ketchup, brown mustard, soy sauce, terryaki, brown sugar, onion, garlic, cornstarch, horse radish, juice, ginger or grill seasoning can be cooked down into a fabulously simple grill sauce. Think of how many batches of sauce you can get out of these pantry staples for the price of one pre-made jar of BBQ sauce. Experiment and use whatever you have on hand. Even just a simple mixture of ketchup, brown mustard, a pinch of brown sugar and soy sauce would be delicious.

Freshly grated ginger really adds a zingy punch to the sauce.

YIELDS  2 1/2 CUPS       TIME   20 MINUTES

Terryaki Sauce:

1 cup unsweetened pineapple juice

1/4 cup peanut, avocado, coconut or vegetable oil

1/3 cup soy sauce (preferably *Organic Tamari)

1/2 cup molasses 

1 teaspoon ground ginger (use 1 tablespoon freshly grated ginger if you have some) 

1 tablespoons cornstarch

1-2 tablespoon Raw (turbinado) sugar or brown sugar
2-3 cloves garlic, minced
1 tablespoon dried onion flakes

Sesame seeds for garnish

Optional: Thai Chili Pepper Sauce to bring some heat. Bring it.



Putting it all together:

In a small bowl whisk together corn starch with pineapple juice, set aside. Combine all remaining ingredients except Tamari soy sauce. Bring to a gentle boil while whisking. Lower heat and simmer for 15 minutes whisking occasionally. Remove from heat, add Tamari and let cool slightly then pour into a large plastic bag to coat chicken. Reserve 1 1/2 cups for spooning over done chicken. Lay the bag of marinated chicken on a large plate so sauce covers it and refrigerate for at least 1 hour, preferably 2-3 hours.

*Tip:  

I pound my thawed chicken breasts with a rolling pin while they are in the zip lock bag to make

them large enough to fit a bun and to cook faster and evenly.

Other simple sides to make this 4th of July

Grilled Corn on the Cob with Chile Butter

Watermelon Boats with Blueberries and Fresh Coconut

Cherry Lime Aide Slushies

GF Coconut-Berry Patriotic Cake recipe here

HEAT IT UP!

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Heat It Up Darla!

OH MY…the first day of summer is here with a whopping 103 degree temperature to say HELLO…loud and clear.  First…I am not a heat girl…meaning…I do not like to hang out in the sun, baking my body up to beef jerky.  I do not like the overwhelming feel of heat and breathing that hot air…well...YUCK.  I am also a firm believer of not working in heat above my body temperature…I am not into shocking my body to work extremely hard to keep my body in thermo balance…it is very taxing on my physiological self, besides the feeling of OMG…this feels NOT GOOD.  I listen to that, and another way I maintain my healthy self.  I do HEAT IT UP in my studio when the heat is up outside.  What do I mean by that…well…as I exercise, my core body temperature increases…and my body know just what to do with that…my thermo switch gets turned on and  produces fabulous sweat to keep me at my perfect body temperature .  Think about that…WOW…the body is absolutely amazing.  It is very important during this very hot time of the year for me to drink plenty of water.  I am a water girl….I carry water everywhere and do not go to bed without it by my side.  I am a gallon girl as well….probably more…especially during the summer.  I also hydrate when I Heat it Up every 15 minutes during my workouts.  Hydration occurs from the inside out…and my body soaks it up…LOVE IT…my skin and hair are evident of a well hydrated body.  I do not allow myself to feel thirsty or get a pasty mouth…YUCK…do not like that feeling.  Feeling thirsty is the body’s way of saying…HEY…you waited too long to give me water.  I love to Heat It Up though…the feeling of sweat pouring off my body as I workout makes me feel like I am really doing something fabulous.  Some may say YUCK…I say…Heat it Up and Bring the Sweat…I tease my clients sometimes and let them know they are getting a free facial…my gift to them…gotta laugh and have fun with exercise.  Heating it up means my body is being challenged in a way that will maintain my physique and the added sweat bonus says…Right On Darla… you are working and I LOVE IT.  It also gives me a feeling of empowerment…YES, it truly does and sweating through the process fires me up even more.  The exercise endorphin rush is a high that boosts my metabolism for several hours post workout and provides a feeling of well being throughout the day.  So, when I say Heat it Up…I am not talking about the weather…but how I increase the core temperature of my body through my fitness program that maintains who I am today….all the benefits: I burn major calories, boost my metabolism, give myself a positive endorphin rush, feeling of well being for my day…and My Free Facial…that is an added Heat It Up Bonus…time for some Water!!!

Motivation of the Day: Give a Good Sweat from a Heat It Up Workout a Try….Come On!!!

Biceps Today!

My Workout of the Day:

ARC trainer: 45 minutes

Body work Stuff:

Leg extensions 25lbs @ 100 reps (1x through with breaks)

Leg extensions 25lbs @ 100 reps (1x through with breaks)

Modified Smith Triceps Press 10lbs on bar to fail (1x through)

Standing Biceps Curls 10lb dumbbells to fail (1x through)

Abs on Bosu @ 100 reps

Cobra to fail

My Nutrition of the Day:

Coffee half/calf…2 cups today…wanted it

1-Mango Blueberry protein shake…the works (hungry this morning)

2-Post Workout Shake…the works (satisfying body demands)

3-Egg Whites in High Fiber Wrap (Boiled a dozen this morning)

4-Gotta have my Vanilla Whey Protein Balls mixed with flaxmeal, raisins, cinnamon

5-Watermelon (studies show boosts libido…YES…I talk about everything) & palm of walnuts

6-Grilled b/s chicken breast, tomatoes and onions

Cookie Dough Fun!!!

Splurge report:  made fabulous homemade chocolate chip cookies with my step daughter, Bianca for Father’s day…we used special dark chocolate chips and fresh from the oven, topped with vanilla ice cream…we all said…YUM!!!!

 

Check out this fabulous dinner I had the other night @ 10pm...YES...I eat healthy at all hours! Grilled Shrimp & Catfish dusted in spices with my favorite Spinach Cranberry Apple Walnut Salad!!!

Grilled Jumbo Shrimp & Catfish, Spinach Salad

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Stay Healthy!

Cool Upcycled Father's Day Gift Wrap Ideas

My husband is an amazing daddy. He is the most patient, loving and fun guy and loves to play and read and take care of our 4 children. I honestly think he could do a better job as a stay at home dad then I could as a stay at home mom..... except for maybe the cooking part, hot dogs and frozen pizza every night isn't exactly super healthy.  Another thing I adore about my husband is his humility and that he never ever complains or asks for anything, ever. He would walk on sole less shoes for months and you wouldn't know it. If he's sick, I don't know about it until it's in full swing. His patience with the kids (and me at times...) is a true model to me in how I want to be. He calms my err, vibrant personality. Type A, meet Mr. Calm, Cool and Collected. The old saying,  'Opposites attract' fits our relationship in most every way. He's my best friend, the father to my cute children and my sweetie pie.

When I asked him what he wanted to do for Father's Day this weekend, he of course immediately brushed it off and said nothing. When I pushed the matter and said we should go out or he should do something fun he said "Let's all just go swimming. Oh, and could you make your chicken tacos?" He requests my red chile shredded chicken tacos every Father's Day and for his birthday every year. They are pretty dang good and are the reason why he married me in the first place. ;)  I have yet to post the recipe oddly enough, even though they are my signature dish and friends and family continue to ask me for the recipe and swoon over them. Maybe next week, assuming I can get a decent picture.

So here is a fun and eco-friendly way to wrap your favorite dad's gift in. I love this idea, so manly and simple and everyone has used newspaper lying around right?

photo via

Happy Father's Day to all you daddy's!!!

Your guy not that into sports? No problem.

Wrap your gift in the funny paper, the crossword section,

the financial section (stocks and stuff) or the want ads. ;)

Other cute up-cycled wrapping paper ideas

photo via May Arts

Don't stop at the wrapping paper, make a cute bow as well.

Nothing says I Love You like a home made touch.

photo via Ragland Hill Social

Add your own personal finishing touches.

photo via Design Apothecary

What are you doing for Father's Day this year?

Any fun Traditions you're family does/did for your dad?

Have a great weekend!

Gwen

Push it Baby….Man Today was Tough

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My Quiet Time is a MUST for my Stay Healthy Life

I needed my interval timer clipped on my body this morning...OMG….I really had to push this morning.  I am my OWN motivation and is that hard sometimes…HELL YES!  I may be a trainer, but also a person that sometimes needs a kick in the bootie when I am having a sluggish…oh my really…not today day.  This was one of those.  I have had a really busy schedule that has kept my mind switch turned to the ON function with little breaks….squeezing ME time in here and there…let me tell you it has been a juggle the last few weeks…just sayin.  Do I remain determined…YES…why…I make my health a priority…it is important to me…however…I did take a relax time early this morning with my one cup, outside on my lounge to enjoy the quietness of the sun coming up and meditation.  I had drifted from that very important part of my life…my quiet time where I contemplate, talk with God, journal things, and just start my day off with a “Right On Positive Attitude”….30 minutes of fantastic clear the clutter, relieve some tension, and just being and breathing.  I recognized that I was in a GO GO GO mode…and I needed to turn the OFF switch on for awhile.  Do I feel absolutely recharged…YES….boy did I need that…I was thinking…what the heck Darla…something is missing…my quiet time was it.  My life is about balance and taking time to smell and taste the coffee had taken a backseat for awhile…but no more.  Today marked my being back on track with meditation time…YEAH!   Off to the studio after that…however…still HARD…it truly was one of those days.  YIKES, YUCK…I do not like workouts like this…but I DO NOT LET MYSELF DOWN.  Timer clipped to my sports bra helped BIG time…WHY…I did not have to think about counting reps, and with every sound of the timer, I switched up my exercise…FABULOUS!!!  For me, it felt like I had my own personal trainer telling me to MOVE IT DARLA…hit that next exercise and keep going.  I knew I couldn’t stop until I heard the beep…NOW…after a few one minute intervals, I have to admit…it got easier to be “IN THE WORKOUT”…I persevered all the way…was I happy it was over….YES…and this girl felt very ACCOMPLISHED today.  I was able to complete my ARC for 30 minutes plus 20 minutes of pushing myself through one minute interval bursts.  I did not even write out my program…just created as I went along…this was also important this morning because I did not have to pre-plan…I just needed to show up…so I truly felt like I was being pushed by my own personal trainer …OK Darla…do negative pull-ups…squats…cross-over lunges..repeat other leg…jacks…lunge backs…step ups…get your bootie back on the pull-ups…on and on I went until the whole series of intervals was complete….I WAS A SWEATY MESS.  Thanks Darla for kicking my backside…it was a tough one… I DID IT!!!

Motivation of the Day:  Don’t Give Up On Yourself…Life DOES NOT Hand You More than You Can Handle…Promise!

My Workout of The Day:  YIKES

Post Workout...Interval Timer a MUST Today!

ARC trainer – 30 minutes

One Minute Intervals repeated 3x

Negative Pull Ups
Sand Bag Swings
Sand Bag Squats
Reverse Lunges repeat other leg
Jumping Jacks
Bench Step Ups repeat other leg
Cross Over Step Ups repeat other leg

Meal 2 ~ lunch size plate!

My Nutrition of the Day:

Me & My Coffee early morning, outside ~ FABULOUS
1-Post-workout shake

MEAL 2

2-Brown rice with Beans topped with Salsa, Yogurt, Avocado
3-Egg Whites & Stay Healthy Sweet Potato Fries
4-Protein Balls
5-Grilled Mahi Mahi with Grilled Tomatoes & Onions
6-Undecided…depends on time of meal 5

I LOVE TO BLOG MY STAY HEALTHY LIFE!

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STAY HEALTHY!

YES… I said Bootcamp

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STAY HEALTHY FITNESS BOOTCAMP FUN!!!

I am dedicating this Blog to my Stay Healthy Fitness Boot camps.  I recently hosted one for a charity event for the C2BU, Courage to Be You Organization.  Let’s talk about boot camps…Why oh why, me oh my, that label…I mean really…it sounds like down in the dirt, give me 100 push-ups, whistle blowing, body crunching, kill my body, not so fun fitness…does it not?   I have to laugh at that because I get asked so many times if I will be able to do the exercises, is it really hard, I don’t think so, I am intimidated, no-way…I mean look at you for crying out loud.  OK…STOP already.  I can’t speak for other camps who may adhere to the “no pain kill my body no gain” philosophy… but I will tell

you this….I give to my SHF Boot camps the same attentive training as I teach in my studio to my clients.  I lead a progressive workout and every body works at their level of fitness…OH MY…never never would I put a newbie through a workout not suited for his/her level…that would be negligent and really…I would never see the participant again…YIKES.  I am a fun fitness girl, teacher, trainer, and motivator…now put all that outside and that makes for a fun combo of….. I 

am going to get a great workout time!!!  The beauty of outdoor workouts…in my book that is

what a boot camp is defined as….is enjoying being outside, changing up the routine, supplementing a current workout program, and meeting new fitness friends…now the day just started off fabulous…don’t you agree? There is something about using the different textures of ground…grass, decomposed granite, and asphalt that brings out even more endorphins….it is such a free feeling to exercise outside.  Do I watch my participants like a hawk…YEP…I ensure proper form, technique and all the goodies that a trainer provides a client….I pull no punches to ensure the safety of those I am teaching.  So….just because it is a boot camp that cost only $10 per class, does not mean I skimp….NO WAY.  That is not my way and never will be….My passion is to spread the Stay Healthy life to as many people as I can and this is another fabulous avenue to do just that. That means…quality time and quality workout.  Besides, it is also a learning experience…who wants to start out doing an exercise incorrectly and possibly being injured by that move…NO WAY….what fun to learn it right, do it right, and benefit from the fabulous body benefits…I say that is RIGHT ON!!!  So…do I yell…YEP…do I laugh…YEP…tell corny jokes…YEP…ensure everyone is having FUN…HUGE YEP…do I demo and correct form….YEP….offer modification suggestions…YEP.  Is it a Fabulous Workout….OH YEAH!!!  It would be fabulous to be able to bring my Boot Camp sessions on line to everyone of you….HMMMM…OK…Darla back on the SHF Boot camp track…the details…now drum roll….the Boot camps are only $10 per camp…YEP…I believe in affordable fitness for everyone!  No contracts and hosted EVERY OTHER Saturday starting June 18 and EVERY Tuesday evening starting June 21 .  Get in touch with me for attendance to the Boot camps and ensure a spot on the Stay Healthy Roster.  Lots of Fun, Fitness, Motivation…and a Fabulous Workout to Boot…no pun intended…you know me…good for a laugh!!!

MOTIVATION OF THE DAY:  Time is Often Wasted Sitting on Our (fill in the blank!)

Love to ARC!

My Workout of the Day:

ARC trainer: 35 minutes
Body Stuff, repeated the cycle 3x
Low rows 35lbs @ 30 reps
Leg Extensions 25lbs @ 25 reps
Hamstring Curls 25lbs @ 25 reps

My Nutrition of the Day:

Coffee, one cup please
1-Pre-workout shake
2-Post-workout shake (I used sweet potato)
3-Spinach Salad with Protein Balls 4-100% whole wheat pasta & b/s chicken
5-Grilled white fish & veggies (Yum!!!)

SHF BOOTCAMP DETAILS

     

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Stay Healthy!