RECOVERY AND ME

Celebrating 48!!!!

MAN have I noticed a few things over this past year and as I near 50…front and center …I NEED MY RECOVERY TIME…and I better listen to what my body is telling me or … low energy, burn out, unmotivated…and all the things that fatigue can bring me…YUCK.  YES, I have taken care of myself and try to be the BEST me every day…does that mean over-the-top grueling workouts…OH NO…no more for this girl.  I do not need to be that intense athlete of my teens, 20-30s anymore…and I really do not want to.  It is has developed muscle for me which is YAHOO good, but also some wear and tear…not so good.

I create programs that are intense but do not push beyond my limits…nope…not for this fitness girl.  I mean…Why? ...What is the purpose…the point…really…do I need to lift enormous amounts of weight to put extreme pressure on my spine, joints, tissues, and grunt until I pop a hemorrhoid…YIKES… do I need to prove something to someone…NO, NO and NO.  It is not my goal to further injure myself, or put myself at risk of re-injury.  My goal is to take care of my body, nourish it with healthy foods, and REST when my body says…for goodness sakes Darla…lay the hell down already. 

I must admit, sometimes, I do not listen to this voice and I pay the price.  I will attempt a workout and my body just says…NOT HAPPENING GIRL!  Ughhh…then I think about the demands I have placed on it over the past few days, coupled with a few days of not getting enough sleep and I clearly understand what my body needs.  The point is, I can no longer ignore and push through these moments…I NEED to listen.

I understand that my physiological self is much younger than my age due to my healthy lifestyle, but what is fact… Darla on the cellular level is indeed 48…I am having all the hormonal and cellular changes that go with being 48...this part can suck…can’t change it…it is a fact.  I also realize that I do not have to work out every single day, but NEED those recovery days here and there to ensure my body is able to respond and build in a healthy way.  So am I saying that growing older is not a good thing…NO…it is a great honor, gift, and privilege every single moment of every day.  What I am saying is that I need to modify how I treat my body and allow for more TLC during this fabulous stage of my life…it is a transition of my body which is a part of my life’s journey. 

I will be human and say…YUCK…sometimes, especially on the hormonal changes…and I can go on and on about this one.  I will also say that WOW…what kind of brick hit this house today…meaning my body definitely will scream for a day off.  This is sometimes hard to accept… I will be truthful, but on the other hand, if I do not listen…I will feel like dog doo…so life is truly a balance of recovery, fitness, nutrition, spiritual being…and more RECOVERY.  What works for me at this stage is paying close attention on my intake, and not working so hard on the output…I have fabulous workouts don’t get me wrong, but I am not in there trying to burn off calories of OMG…what did I do yesterday with my food intake.  I cater my workouts on the energy level of that day… if I feel like a HIIT workout I do that, cardio and core on a Darla feels slow day…I do that, or back to the basics weight circuit that is controlled and methodical achieving a good burn on a day that says to take it easy with the plyometrics…that gets done. 

So, I do not believe in abusing my body through a workout…never again…maybe a part of my past…but definitely not in my present or future.  And although it has been difficult to accept that I need more recovery, I also have embraced that I NEED more recovery…my thinking about it has changed in a positive way…I do not have a guilt trip because I am not hitting the gym when my body says rest, and knowing that the rest is rebuilding ME to be my BEST recovered me…FABULOUS! The absolute best part…I feel so much stronger when I do my next workout and love coming back feeling better and stronger.  When I look at RECOVERY like that, it is the healthiest gift I can give myself…so today…I RECOVER!  

TIME FOR IN YOUR FACE MOTIVATIONS 

LOVE MY RECOVERY!!!

 

Definitely on STRONG Darla day with modification

 

Check out this fabulous In Your Face MOTIVATION to eat healthy!

 

I dedicate this Blog to my fabulous daughter Hope who celebrates her 21st Birthday tomorrow!!! Happy Birthday and I am so very proud of you Babe! xoxo Mom

Mom and Daughter LOVE

 

 

 

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 look forward to responding!

 

Have a Fabulous Week!

 

Stay Healthy!

 

Darla:)

Spinach Pesto Pasta

Pesto is one of my favorite things to kick up a boring dish. It's simple and versatile and deliciously healthy. Typically basil is used but did you know you can use other greens like spinach, kale or even carrot tops? Basil is growing like crazy in my garden right now but I chose a big handful or two of baby spinach and then tossed in a few basil leaves to tone down the pungent flavor so that my kids would eat it.

It worked, score! My kids willingly ate a big bowl of spinach and were none the wiser.

I think it's important to serve a variety of colors and textures to your kids so that they get used to trying new things and have a balanced, healthy diet. Green is usually the hardest color to get my kids to eat, especially if it's not served in a typical fashion, like this pasta. They love salad and broccoli but will turn there noses up if I put collard greens in soup or kale in pasta. I keep at it though because I'm very attached to my leafy greens and am holding on to the hope that my kids will eventually get over there unwarranted loathing for them.

This pesto whips up in just a couple of minutes and can be used in pasta, as a dip on top of crusty bread 

layered with fresh tomatoes or on top of baked fish. The raw garlic is a healthy addition and adds a pop of spiciness to the pasta, I add several cloves but if you haven't built up a tolerance for loads of garlic like me, start with just one clove. Don't forget the Parmesan, it really goes well with pesto.

I like using rotini pasta because it holds the pesto well.

Ingredients:

1 box of rotini pasta, cooked according to package directions

2 big handfuls of baby spinach

1 small handful of fresh basil leaves

1/3 cup pine nuts or walnuts

1-3 cloves of garlic

2-3 tablespoons of extra virgin olive oil

pinch of salt (preferably Himalayan pink sea salt)

Put spinach, basil, nuts and garlic in a food processor. Pulse till smooth while drizzling in olive oil. Add a bit of water if needed to desired consistency. Add salt and pulse till combined.

Toss pesto with the cooked pasta. Serve warm, garnish with grated Parmesan cheese.

What are you planning on making for dinner during the hot summer months?

My PIGS

NOT MINE...but OH MY...I DO NOT WANT MY PIGS TO SUFFER

OK...what is on my mind...MY PIGS...Oh My YES...I am talking about my feet and the need for comfortable high heels, wedges, etc...I am on the hunt to no longer wear heels that kill my precious pigs.  I rarely wear them, but when I do, I want the experience to not be a horror foot story where my husband has to carry me back to the car by piggy back ...I mean really????  YUCK...what in the heck.  YES...I am still talking about my health...foot care is so important...I want to take care of what I use everyday...I realize how important my feet are when it comes to supporting my structure, and do not want pain, callouses or growths of any kind to suddenly appear on my PIGS because I was lax in taking care of ME.  So, what I have read so far...skimp on a shirt, but never on the shoes...that would include my fitness shoes...Asics being my Fav fitness shoe...but back to the search of heels or wedges that are not only sexy...but I can walk as if I am on a cloud, without my PIGS being squished into contortion and OMG...take these damn things off already, would rather walk bare foot, or ride bareback on a horse to get back to my car.  Moving on to cost...WOW OH WOW...talk about expensive...anxiety producing...OMG...life savings for my PIGS...this frugal, coupon clipping, deal of a girl has to calm down here and realize that I am worth the cost of a few marvelous shoes that will be so beneficial to how my PIGS feel and ultimately, how I will feel during an episode of wearing them for several hours.  So...what am I doing this early Frisky Friday morning before clients...researching the BEST sexy shoes and COMFORT will be KEY for my PIGS. I would love YOUR input on heels, wedges, etc...I love personal feedback experience from great shoe finds. Kind of random...but hey...this is ME!  Have a fabulous Frisky Friday!

Friday In Your Face MOTIVATIONS

Consistent Exercise IS key to a Fit Stay Healthy Life

LOVE THIS IDEA...GOT PLAYGROUND...GOT WORKOUT!

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.  Let me know if you LIKE this entry, I look forward to reading your comments, and I am always in the mood for a Protein Shake;)

 

Have a Fabulous Week!

 

Stay Healthy!

 

Darla:)

I Am All About the Cookies and IN YOUR FACE MOTIVATION

I See Potential Here!!!!

WHAT???  Yep...in between clients I have dashed into my kitchen and throwing this and that together to create some sort of healthy treat in the shape of a cookie.  Because I use nutrient dense ingredients like ground oats, flax meal, whole wheat flour, and nuts, my cookies are typically not smooth, not greasy, and have a nice bite to them....I mean there is a substance...not some airy zero nutritional value crap that are found in stores everywhere...oops...YES...I said that.  I would not touch a processed item with a ten foot or even one foot pole.  WHY OH WHY would I waste any calories on that...I simply don't.  Besides, when it comes to any splurges, the calories have to be quality.  Yes...I love home baked cookies and if I make them in such a way that scratches that itch, then I am an over-the-top happy girl.  Today I made my favorite Stay Healthy Oatmeal Date cookies with a few modifications...I reduced the coconut oil to 1/2 cup, and added 1/2 cup organic unsweetened applesauce, reduced the whole wheat flour to 1/2 cup and added 1/2 cup vanilla whey protein powder, and 1/4 cup Stevia in the Raw instead of organic Blue Agave...FABULOUS!!!  Fresh out of the oven and into my face...POWER UP meal is what I say.  Now...do I sit and eat the whole pan of cookies...NO...tempting to eat 2 or 3...YES, or course...I am human.  It is enjoyment of the savor of one coupled with the discipline of knowing that regardless of my baking being great for me...calories are calories.  I do have to say that I am all about the cookies...so I enjoyed 2 warm out of the oven for my meal four and I am looking forward to meal 1 with my cup of Joe this morning;) Stay Healthy!

Stay Healthy Oatmeal Date Protein Cookie...YUM!

Newly Added...Stay Healthy Protein Banana Bread!

If you are looking for a couple of simple recipes to start out with, try the cookies and bread....your kids will LOVE them too!  These are regulars in my house and I have them on hand instead of wasting tons of $$$$ on protein bars with ingredients that should not be in our bodies in the first place...saving $$$ and eating fabulous nutrients...I AM ALL ABOUT THE COOKIES!

You know me as the "In Your Face MOTIVATION" provider on FB and now bringing that flavor here.  Starting out today with this fabulous find...Actions speak louder than words right...it is GREAT to be MOTIVATED by what I offer, but if YOU do not put that MOTIVATION into YOUR OWN ACTION...what good is that?  Agreed....

YOU CAN DO IT!!!

Start Reading the INGREDIENTS...not just the Breakdown!

I LOVE HIIT WORKOUTS

 

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.  Let me know if you LIKE this entry, I look forward to reading your comments, and I am always in the mood for a Protein Shake;)

 

Have a Fabulous Week!

 

Stay Healthy!

 

Darla:)

What I Can with What I Have Today

TIRED...that explains me today.  Hubby and I had a weekend adventure and needless to say, I did not get home in time to get ample sleep...YIKES...that feeling of fog head meets some sort of workout in between my fabulous Monday clients...I MADE IT HAPPEN.  YES...I brought to my game "what I could with what I have."  Did I do a HIIT workout...Are you kidding me???  OH hell to the big NO WAY.  First, I am a morning workout girl...NOT TODAY.  I needed my Oats, I needed my coffee, I needed a mental miracle...lol.  To top that off...the day is whirling by like the clock on Alice in Wonderland...I mean...SLOW DOWN already!  Getting back to what I can with what I had...30 minute ARC trainer ride listening to my upbeat music and really not trying to beat any records as the time counted down...YES...I focused more than usual on "am I DONE yet???"  Come on now...we all have these days...OK...getting back, I continued with 30 minutes of slow, methodical weight training focusing on back/chest/core and legs...WHEW...again, no rush...just thinking about my muscle as I was going through the motion and ensuring that the contractions were QUALITY!!!  I have this saying...NOTHING GOOD HAPPENS FAST...(in the gym anyway)...lol.  Have to have a sense of humor you know.  OK...here we go, as promised, more time on My Blog and I am off to finish my day but wanted to leave you with some.......

IN YOUR FACE MOTIVATIONS

Believe this!!!

A Healthy Lifestyle takes Action

Faith, Persistence, and Patience

Right or Left?

ONE OF MY FAVORITES

Personal Share:  Congratulations to my Fabulous Stepson, Jacob for graduating High school and soon to be leaving for Air Force Boot camp...Love You Honey!!!

Congrats Jacob, Love You...Proud Parents! 

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.  Let me know if you LIKE this entry, I look forward to reading your comments, and I am always in the mood for a Protein Shake;)

Have a Fabulous Week!

 

Stay Healthy ~ Darla

It has to be GOOD ENOUGH

I AM GOOD ENOUGH!

In this world of extreme perfection and nothing being good enough, I say it has to be good enough…I will go farther than that and say IT IS GOOD ENOUGH…I mean really…YUCK…otherwise I would be such a miserable person always searching for something to fill some void I think I am missing.  You know what…I AM good enough.  I can recall a time in my life where I did struggle with the whole “not good enough” thing, always trying to please someone and giving so much consideration into what others thought of me…OMG…what a horrible way to be and so anxiety producing…just thinking back about it…I now laugh and am so thankful for being older, wiser, and so much better.  I guess it had to be a part of my journey of learning and maturing into the healthy woman I am today. 

Perfection and pleasing are tossed to the side, and just being the BEST version of ME each day is my goal.  I am not saying that I do not enjoy pleasing people with my cooking or something fabulous like that…I am talking about the warped thinking of “why did they not approve of this or that about me, or not like how I did something”…there is truly a difference.  Why did I even care???  WOW…talk about unhealthy thinking of the past.  What the heck does this have to do with maintaining my now 48 year young physique…I SAY EVERYTHING. 

It is my state of positive thinking and ACCEPTANCE of Darla, with all my imperfections and physical limitations that motivate me each day.  It is that “feel good” feeling that completely coats my spirit and provides an “AH HA” moment each day for me…I mean it can make me feel like a kid, not take things so serious, and free me to be ME…IT IS ABSOLUTELY FABULOUS!!!!  It is that whole not sweating the small stuff in life anymore and letting go of things I can’t control… YAHOOO …. YES…this is healthy, I feel healthy, I love how I take care of ME and I accept that about ME,  and it feels better than good.   I will go farther than good and say that it feels pretty darn GREAT! 

Starting the Weekend with this In Your Face Motivation!

Personal Goal:  OK everyone…I want to blog more and I am praying for more time to do this.  My goal is to MOTIVATE through my writing at least one time per week.  I have been utilizing my Stay Healthy Facebook because of its’ quick and easy download of this or that in seconds and I still plan to maintain that as long as FB does not continue to try and regulate business pages.  My passion and “want” is to channel the same feel of what I like to call “In Your Face” MOTIVATION posters here, along with helpful links, recipes, and exercise ideas.  I like that the Blog is individual and very personal…this is more down to earth and ME to MOTIVATE you.  So, even if I write a brief paragraph about my thoughts for the day or week, I am on board for that…how about you?

Check out my Stay Healthy Feature on pg 36 of  the June issue of Natural Muscle Magazine!

Stay Healthy Quinoa Chicken with Fresh Basil

Looking for an In Your Face MOTIVATION to move IDEA…I LOVE HIIT Workouts!

(My modifications...negative pullups for the pushups to protect my neck)

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.  Let me know if you LIKE this entry, I look forward to reading your comments, and I am always in the mood for a Protein Shake;)

Have a Fabulous Weekend!

Stay Healthy!

Darla   

 

Summer (In) Sanity: How to Keep Busy this Summer and A Family Activity Calendar

It's 4 whole days in to summer break and already the kids are bored out of their skulls. By 9:00 a.m. we've already had breakfast, gotten dressed, gone to the park or for a 'nature walk', been swimming and made a craft.   Now what do we do for the remaining 12 hours of the day?!!   Cue me to exit the house and go to work where I find dealing with demanding and pretentious spine surgeons and taking care of sick patients a relaxing getaway. Normal thing for a mom to feel on occasion, right?

In fact, when my husband came home from work tonight and asked if I would mind running to the store to grab a couple of things if he did the dishes and put the kids to bed in exchange I was out the door so fast I don't think he knew what happened.

If that doesn't sound depressing enough I found myself joking with some friends who were complaining about jury duty about how nice of a break it could be if they just looked at it with the right attitude, one of a mom of 4 for instance. I mean really, sitting around all day long reading a good book, how often do I get that sort of deal?

Don't get me wrong, I loooooveee my children, the little darlings, the lambs. But it is constant commotion around this joint even when everyone is behaving and by the end of a normal day of feeding, clothing, playing and basically just keeping 4 mischievous children alive and unscathed I'm  exhausted  by ALL means of the word.


So, this summer I am taking matters into my own creative little hands. It gets pretty damn hot here in Phoenix, so hot that when it is below 110F in July, we celebrate with glee and talk about the weather with each other like it's a new phenomenon. And when it actually rains in July, well, we run around half naked outside laughing out loud like crazy people. So being cooped up inside with 4 cranky, hot kids means you need a plan.


Plan A:
Stay inside all day and watch t.v. and eat ice cream.

Plan B:
Swim all morning. Watch t.v. Swim in the evening. Watch t.v.

Plan C:
Keep the kids busy and active while saving my sanity.




First, make a list of places in your neighborhood that might have things to do for kids or as a family.

• Library: Get signed up for the summer reading program to win cool prizes and discover new books. Libraries also have many free summer games and activities like Lego Building contest and visitors from the local Zoo and Puppet Theatres.
• Schools: Check your local schools for summer programs like Karate, art classes and sports programs.
• City Parks and Rec.  Besides an assortment of activities your city may have a rec center, free evening movies and concerts in the park and classes to attend.
• Many Churches offer activities for kids whether you belong to the church or not
• YMCA
• Google "free things to do with kids insert name of your city  I found a FREE 3 week long clinic at the Ice Arena near our home offered by the Phoenix Coyotes
• Visit "MeetUp.com" or a similar organization for tons of meet up groups in your area
• Splash Pads are wonderful fun and usually free. There are several in my neighborhood, ask around or Google where they are in your area.
• If there aren't any Splash Pads in your area, sprinklers, water toys and squirt guns make for a fun and cool afternoon.
• Museums. I have lived here in Phoenix my entire life and didn't know there was a Science and Aircraft museum in Peoria, just a few miles away from our house! In fact, many museums offer discounts and fun summer camps/packages. Also, many libraries have FREE passes to local museums!

Many resorts offer discounts during the summer and have amazing swimming pools

photo source: Arizona Foothills

Next, create a calendar of your activities so your summer is stress free fun!

I created this simple calendar at  Keep and Share.

(note this is just an example of our summer activities)

When all else fails, MAKE HOME MADE ICE CREAM!!!

What are you doing this summer???