Healthy Life Pro: weight loss

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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PLAN FOR SUCCESS

Having a plan is so important in our success in life and health. I think this quote says it well: �A goal without a plan is just a wish.� When something is planned out and written down, not only is the motivation kicked up, but also the personal challenge to reach that goal increased. Besides, it is a written plan right in front of our face, and not something that we are only thinking about and may put into place someday. See the difference? If we are good stewards of our money for example, we are budgeting for expenses with our income and successfully paying our mortgages, rents, and overall bills. Without that budget plan in place, I am sure we can all agree a huge financial mess would be the result of our irresponsibility. Planning takes responsibility and a commitment to do what is best for our life and health. Failing to plan sets us up for failure.

Let�s get back to the plan and what it takes to put a health related goal into place. I highly recommend an accountability journal to plan out strategies for exercise scheduling and also a healthy food tracking area to record food intake daily. I also like to keep track of water intake, sleep and my overall mental game. Tracking your weight on a scale one time per week is also motivational to see your progress and to ensure that the plan is working. When the plan fails to function, it is never the goal that changes, but the plan or program. Finding what works for each of us is a trial, error and fine tuning of our plan until we see the results of our investments. Just as it is exciting to pay down debt with a responsible budget plan, it is equally or even more exciting to reduce our waist lines through our commitment to the plan of adopting a healthy lifestyle.

Everybody understands the need and importance of money to support our lives and my goal is to convey that our health banks are even more important. Imagine not balancing our checkbooks and leaving out transactions each day to the point of not knowing the balance. Accounts would be overdrawn, additional fees paid, collectors knocking at the door, and stress increased tenfold. That same analogy can be applied to our daily exercise and food intake. If we do not balance our food intake, write down what is consumed, or never record our exercise expenditure, we are setting ourselves up for weight gain, increased risk of disease and illness, increased stress, and eventually doctors knocking at the door. Looking at how important a plan is for success in these terms should motivate all of us to implement them today.

Living a healthy life is not a guessing game or a wish and we are only kidding ourselves when we run around without a plan. Success comes when daily habits of eating healthy and moving our bodies are made a planned priority. Do we sweep our money responsibilities under the rug? Well, I suppose some may but the outcome is always an unhealthy consequence in doing so. How much more important is our health and that so many people do just that, sweep it under the rug. Let�s turn the goals of obtaining a fit body into more than just a wish by starting today with a plan for adopting a healthy lifestyle.

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Be well and Stay Healthy

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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SABOTAGE STEALS SUCCESS

Sabotage is a strong word to describe the behavior that can sneak into our life and steal the success that healthy eating and exercise has provided our bodies. It can come in the form of our own thoughts, an unsupportive spouse, friend, and even co-workers. The important thing is to be on guard so that the forms of sabotage can be recognized and dealt with in a way that is healthy, and keeping us on track with our fitness goals. I am not addressing the occasional cheat meal or even day, I am talking about a chronic issue of falling into a trap of being swayed away from a healthy lifestyle, and allowing that to happen.

Living a healthy lifestyle takes mental strength and a loving commitment to maintain our best self through consistent healthy choices each day. Let�s address self-sabotage and how it can creep into our mind and try to convince that �just this once� or �just a few bites� can become part of the healthy plan. The issue with this type of sabotage is that it does not stop at the �just once or a few bites�. Often times, this mindset flows into several days, weeks, and even months, and before it is over, the weight loss achieved is back up to where it started, and possibly more than the initial weight. Convincing ourselves that eating crap on a regular basis is never a good thing for our bodies, and remaining on guard so that self-sabotage can be recognized and dealt with immediately is crucial to stay on track with our fitness and health goals. Keeping a daily fitness journal is a helpful accountability tool to keep us on track.

Another sabotage culprit is that wonderful person you live with until death do you part. Love has nothing to do with sabotage of this type and the non-supportive spouse may not get the whole new health thing or does and is struggling with acceptance of your new healthy lifestyle. There are many relationships like this and living a healthy lifestyle becomes difficult, as the processed foods and other temptations continue to hide in your pantry and refrigerator. Sometimes, a spouse turned healthy and leaving the other behind can cause friction in the relationship as guilt trips occur over the change in lifestyle. It is so important to realize that each person is ready when they are ready and force-feeding a new healthy lifestyle on your spouse will only drive a wedge in the relationship. As the one wanting to live a healthy lifestyle, model by example, and when the cupcakes come calling, politely say �no thank you� and grab a yogurt and piece of fruit to eat along with your partner. Mental strength has to be on overtime in these circumstances as there will be a daily guarantee of temptation. Keep that promise of creating your best healthy self and great positive attitude, and almost assuredly your spouse will eventually join you. Patience will be your best friend here.

Sabotage among friends exists and it can be ugly. Creating a healthy lifestyle will mean making hard choices and dismissing ourselves from possible temptations that will steal our accomplishments. Some friends may not understand that you no longer want to eat processed foods or drink alcohol all night long, and are happy to provide the peer pressure to get you to fold on your commitment to self. A strong mental game is definitely a requirement and sometimes a request of support from your friend will be necessary. A true friend will understand and come alongside of such an important decision and one that does not care will continue to sabotage your efforts. If you continue to hear that it is OK to let your hair down and relax with your program on a continual basis from a so-called friend, you may want to re-think the motives of this friend. It is unfortunate, but jealousy does exist and can rear an ugly head during such times, and some may not be able accept that your body is changing in beautiful positive ways. The important thing in this type of situation is to be true to you, regardless of what is said or pressure felt. Going out can be limited to a glass of wine and water in addition to healthy food selection. Continue to enjoy your life and implement the healthy choices and the rest will take care of itself.

It seems like there is no safe place for the healthy person to hide from the forms of sabotage and the workplace is no stranger to being involved. Do you have a break-room filled with daily temptation, or that co-worker who always brings the donuts and gladly sets one on your desk? Put up the mental defense when it comes to accepting sabotage at work because you do have more control here. Bringing a cooler filled with your healthy planned meals will keep your fingers off the bagels and cream cheese with a side of cookies. Be stronger than the saboteur and say �thanks but no thanks� to the invitation of work indulgence eating. If a strong mental game is not put into play, visiting the break-room can become a daily occurrence with the results showing up on the waist line, and a complete derail of the healthy lifestyle you want to implement.

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REFLECTION

Many of you may be in the process of reflection, but truly it is something that should be done on a daily basis, and not only when the New Year rolls around. The word itself screams to take a look at me/you/us and speaking personally, I include all areas of my life and not just my physical well-being. I imagine a big mirror in front of me and gazing into that, I ask myself�am I happy with the person that I am physically, emotionally and spiritually? If any of the answers come up as a big negative, it is time to implement a change to create a better, healthier ME. It is hard to deny the things that need fixing when I am staring back at me waiting for the action to make that happen. Of course, I can close my eyes, put the mirror away, brush things under the rug, and procrastinate and get to it later�or not, and well, just continue to live in denial.

I am a mover and a shaker, and strive to change, progress, and become a better me today than I was yesterday and that takes a choice. Sure, I could avoid those things that need to be done, because maybe I want to hold onto some sort of drama, negative feelings about the past, or circumstance and continue to play the �blame card� of this is the reason I am the way I am. I have learned in this journey of life, that this type of thinking results in a life of unhappiness, bitterness, resentment, jealousy, and paralyzes the brain to make appropriate healthy life choices. Honestly, this type of thinking creates a person that is not a joy to be around unless the company being kept is another negative person also playing the victim card of life. It is so important in our life reflection to also look at the type of people we associate with, and I always ask myself�does this relationship nourish my soul and grow me in a positive way as a person?

Reflection is huge in the scheme of life and change for the healthy. It should cause deep thought into living our passions, being real with who we are, and having the ability to share that with ourselves and others. There is too much hiding behind the crap of excuses, circumstances, and laziness to change and I apologize if that sounds offensive, as my intention is to motivate and never discourage. Sometimes, a draft of really cold air needs to slap us in the face and wake us up to the reality of what is going on in our own life, and hopefully that leads to taking a step further to change what needs to be changed. Otherwise, we continue to go along living a �fake� life, hiding behind �out of our control� drama, negativity, and looking for validation for unhealthy habits. What is even sadder, is enablement of this type of lifestyle�YES, there are those who feed into the ugliness of negative and validate the behavior which enables someone caught in this shit storm to continue living this way.

Reflection also causes us to see our physical self in a way that makes us happy or not. What it comes down to is me/you/us and the mirror, standing naked before the reflection and staring back at the image, we need to ask �do I LOVE what I see�. It is important to always love yourself at every level of health and as long as steps are being taken to become a healthier us each day. If the answer to the question is �no�, then what steps need to be implemented to change this? Be honest here and strive for the happiness that you want, the health that you need and deserve. If you tell me that you are happy in an unhealthy state and if I shared that with you�how would that make sense? The point I am trying to make, is that we all have our best healthy-self hidden inside what may be an unhealthy body today, but that does not mean that tomorrow needs to remain the same. Reflection requires that hard honest look and further to take the actions necessary to bring about changes that move us in a progressive healthy direction.

Reflection is not a fad or temporary fix, but part of the process to make a LIFESTYLE change and create a healthy body that will be maintained for life. Reflection causes us to get into our �mental game� and start putting the puzzle pieces together of what is wrong and how does it get fixed. It all starts with what is going on between the ears, and once the reflection is honestly accepted, and the feelings that go with that, then changes can begin to create a healthier person, and then that lifestyle change will create a reflection that we will be happy to know for a lifetime.

Enjoy a beautiful and healthy Happy New Year!!!!

Me and My Mom

Stay Healthy

Darla

MY INTENTION

"This really appealed to me in such a POSITIVE way. Life is about our journey, and the CHOICES that we make to become better people in ways that make sense to us. I think about the word "health" and what that really encompasses and it is not just a number on a scale but a combination of emotional, spiritual, physical and nutritional. I live my life the way I want to and some may like it and some may not, but it is MY LIFE, just as YOUR life belongs to YOU. We all have differing issues, possible medical problems and limitations, overwhelming life stresses, and those behind closed doors secrets that may greatly impact our life, and that we simply choose not to share with others. Those things belong to us, and sifting through and creating answers to our individual stories is what matters and doing so to become a healthier happier person in all areas of "health" is what counts. There is never a "one size fits all" answer to our fitness and nutrition programs, how we serve God, and how we choose to live our life. We are NOT generic people made to fit in some sort of "health" box coming out the other side all fixed. That is just not reality. What I enjoy may not be what you enjoy, what I eat may not be what you like to eat; the service I give to God may not be how you honor God...you get my point. I never fall for gimmicks that claim that this is the "only way" to achieve a healthy lifestyle. Really??? Based on what? When each of us walk a mile in each other's shoes, then we "might" have the ability to make such claim, but I will always be the type of MOTIVATOR that realizes that life and the journey to health is different for everyone, and I will do my best to provide the correct encouragement for YOU."

I shared the above post on my Facebook page last week as I was inspired after seeing a motivational poster and reading several articles on the whole controversial �what�s your excuse� image that has been receiving both positive and negative feedback. I am a believer of intention and positive messages shared through my life and stories. I share because I am inspired to write and through that I am hopeful to help someone adapt a healthier lifestyle, whatever that may mean in a life and in that moment. My intention is never to discourage, but to be a motivator through my passion of helping people. Sometimes, images and statements can be miscommunicated which is why I am not a huge fan of texting as so many things can get lost in translation. I believe that much misinterpretation occurred with the controversial image and that is one thing that a picture is unable to do�explain intention. The originator intended one thing, the audience perceived something completely different. The laughable part of the whole scenario is that all publicity is good publicity in the world of marketing, and one controversial image regardless of intention is now the beginning of either a great opportunity to further help people through the exposure, or a lost chance that will eventually fade due to inability to keep the audience captured.

I will share that I am a �NO EXCUSES� trainer when it comes to people giving me reasons why health is not a priority. I do not hear that �my health is not a priority� stated in those words from people, but I hear it through the underlying messages of �I am too busy�, �I am unable to cook�, �I am unable to afford a trainer or membership�, �My kids need me, my husband or wife wants this kind of food�, �My work does not allow�, �I am on the road constantly�, �I have no time to shop�, and the list goes on and on. The point is that I do not accept or believe that anyone is too busy to take care of their health. When I post an image of myself, it is not for the intention of saying �hey, check this out and you should look like this�, it is for motivation to share that I am almost 50, have gone through major physical and emotional adversity, and have come out the other side healthy and happy. My career is my passion and I do walk the talk of consistent exercise and healthy eating, and I share that with my clients, family, friends, and anyone who will listen to me. I will not tell anyone to implement a �my way is the only way� approach to health, fitness and overall wellness as that is not true. I am confident in my teaching and my example, and know that it works, but intelligent enough to respect and research other avenues. Shoot, I enjoy learning from my clients when they have researched a topic. In my book, we are in this world together, working together to be the best we can be. I do not have the expectation that my clients or you will exercise like me, or maintain nutritional intake as I do. I may make things look easy but I bet if I came to your job and I was able to watch what you do, I would think the same thing of you. The only expectation that I have is that healthier habits are formed and an eventual healthy LIFESTYLE is adapted and whatever that looks like to each person that I have had the opportunity to work with is an A+ in my book. I always grade on a curve too as we are not perfect people, but always works in progress. What it comes down to is that we all KNOW WHAT TO DO�right? The problem lies in not accepting what we already know needs to be done to be healthier people. It is my life, your life, our lives and how we CHOOSE to live each day is up to each and every one of us. I do not want you to look like me, exercise like me, or eat like me because I am doing a great job living my life. I am hopeful that you are sparked to make healthy choices for you, to implement exercise routines that you enjoy, to start cooking healthy foods that you like, and to look in your mirror and say I want to look like a healthy ME.

Stay Healthy~

Darla

PLAN AND PREP

I confess that being spontaneous is a difficult one for me. I am definitely a plan and prep girl when it comes to almost everything about Darla. I have always done better with structure and a guide to get me from start to finish. Where this has served me best is in my meal planning and exercise. I am not one of those who open the door to the refrigerator puzzled by what to eat, looking for something and finding nothing. I think that would drive me crazy, and talk about wasting energy by leaving the frig open�YIKES. I have dedicated one day out of my weekend and sometimes during the week, to plan and prep my meals. This not only ensures that I eat healthy, but saves me lots of money, time and stress, especially when time is limited during the busy work week.

I have two crock pots that are in constant use and filled with boneless/skinless

chicken breast, brown rice, quinoa, and steel cut oats at any given time. Having crock pot chicken ready to eat is fabulous and I use it for so many things: chicken rice bowls, wraps, tacos, and even by itself with a side of chopped veggies or fruit. I am not kidding when I say that it takes about 10 minutes to throw the chicken in the crock with my spices and on with my day.

I also plan my workouts and just as I create a program for my clients, I plan for me. Not doing so would be like getting ready for a test without studying. Having a plan, writing it down, and following through makes for a successful, challenging workout catered to what I can do and accomplishing that goal in the time allotted and at least 5 days per week. I am able to look back on my workouts and know from one day to the next what muscle group I will work, avoiding any sore areas of course. Having a plan and prepping for it during my fitness routine creates an even flow, eliminates any guessing, and allows me to be very efficient and effective of my time and body.

The planning and prepping is really not difficult, and actually very simple as a

healthy LIFESTYLE. I would feel weird if I did not have my healthy food in the refrigerator ready to go, or my exercise program in front of me as my accountability guide to an effective workout. This is the secret that is really not a secret to living a healthy life and maintaining a healthy body. What it comes down to is caring enough about ME to make my health a priority and I have done so through the planning and prepping process. My hubby and I eat most of our meals at home and rarely eat out and we do not consider this a wrench in our life, but we welcome creating and eating healthy foods, and more than that, enjoy how it makes us feel. The beautiful part about eating healthy is even if the exercise lacks during the week, I am still maintaining a healthy body through my planned meals. Many studies show that vigorous exercise 3 times per week accompanied by healthy nutrition will maintain a healthy body, which is why the nutrition is so vital to keep up. Imagine, not working as hard in the gym by maintaining healthy food intake�sounds GREAT to me.

IN YOUR FACE MOTIVATION

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Stay Healthy~ Darla

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Thanks for stopping by my Blog and I hope you enjoyed the content. Let me know by leaving a comment, a LIKE, or whatever you are inspired to do. I look forward to responding, and if you have not become a follower yet, I would love to see your face on my friends list.

Stay Healthy~

Darla