Be a Leader not a Follower with Your Fitness

My daughter's 1st grade teacher let me know she would always be a leader and not a follower and this still holds true 24-years later.  I have also remained great friends with the awesome lady providing this advice, and I think about it often and how it applies to health and fitness. We all need to be leaders and not followers when it comes to our nutrition, exercise, sleep and everything related to improving the quality of our health.

I am a  skeptic when it comes to the "too good to be true" fitness miracles regardless of who is sharing the information.  I refuse to follow into the beliefs of others just because they heard it was the next best thing to sliced bread and how they have lost 20lbs in 5 days, or some crazy thing like that.  I feel the same way about exercise programs and will not trend in with the crowd because it has been advertised as the coolest "big hit" workout ever.  What does impress me is solid research and leading myself with what works best for me nutritionally and physically.  Everything else is just fluff until proven quality.  Sure it takes work when you are a leader, but it is worth the time and effort to ensure sound principles are being applied to your health.  There is so much crap out there that can actually hurt you and to not be aware of this fact is negligent.

Leaders also do not feel the need to compare and are confident moving forward, regardless of how slow, with a tried and true fitness program.  Followers are more apt to give up and jump to the next new fitness "thing" in hopes of achieving something from empty promises.  Leaders stand firm with dedication while followers get lost in the shuffle.  Leaders will get lifelong results and followers will yo-yo through and typically end up right where they started or worse.  Science has already proven consistent healthy eating and regular exercise is the answer to good health and leaders understand and accept this fact. Followers continue to struggle because they want fast and easy and typically the results worn by the leaders.

It is so important to understand being a leader will be the success of your overall health and fitness.  We all have differing things going on genetically, medically, and even emotionally worthy of our time and attention so an accurate fitness program specific to each of us can be applied.  It is time to stop jumping through someone else's hoop and think that is going to work and start being a leader with your fitness.

My current article on the About network covers science-backed nutrition recommendations for contest preparation and natural bodybuilding.  This is a great read and right on track with being a leader!

Science Steps Up with Nutrition Recommendations
Read the Article!

 

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Be well and Stay Healthy!

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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FIX YOUR FITNESS

We do not need anyone to tell us that we are unhealthy or that we need to fix our fitness, right?  If you are unhappy with yourself, feeling like crap, have been told by the doctor to change your lifestyle, or have had your friends and family kindly give you hints, then guess what, you already know that you need to fix your fitness. Fitness goes beyond the physical and includes emotional and spiritual well-being as well.  Don’t think we can walk around in physically pretty bodies and be all messed up emotionally, stressed out, overwhelmed and feeling like life is too big to handle.  Fixing our fitness requires looking at our complete picture and making the choice to clean up our act. 

It is not rocket science and requires nothing magic to fix our fitness, just our will, determination and follow-through to become healthy.  The media would like us to believe that we need a bunch of expensive things, products, pills, and potions to obtain the body that we are looking for, but the truth of the matter is that we all possess the ability to create our fitness.  The first step is admitting the areas we are unhealthy and putting forth a plan of action to get the process of adopting a fit lifestyle started.  If being overweight and struggling with painful joints, lack of energy, low self-esteem, and frequent illness is the issue, a great start would be to look at daily nutritional intake and exercise. If emotional problems such as anger, high stress on the daily, inability to relax, and tension that sends your shoulders to the ears is a constant, a great start would be to look into what is causing these feelings through possibly a counselor or clergy member. 

The important thing is to get on board with fixing your fitness.  Procrastinating on this very important subject does nothing but waste what could be a healthier happier life.  Being in denial about being unhealthy is also a thief of health and fitness.  Changing our mental game and looking at ourselves with rose colored glasses off to expose all the unhealthy parts is what it will take to implement the changes needed to fix our fitness.  It is a brave step in the right direction and today is always the right day to get to work.  

Darla Leal, Fit at 50

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NO ONE BUT YOU CAN MAKE HEALTH HAPPEN

In this world of comparison and getting pissed off at her or him for seeming to accomplish everything, and then spewing “what’s your excuse” in our faces, it’s no wonder women and men alike are throwing up their arms in frustration and happily giving a bird salute attitude at achieving fitness goals.  

Put on the brakes here and look at what has happened.  Letting others control what is best for our health and fitness is out right wrong, and does nothing for us.  That being said, why are we allowing people or media so much control over our decision making to create a healthy, happy life when they have little to no concern or care for us?  Why so pissed about it?  What it comes down to is that no one but you can make health happen.  You know that saying that goes, “whether you do or you do not, you are right.”  Well, that is true and the choice to get healthy lies squarely on your shoulders.  There is no amount of jealousy, blaming others, or putting up defensive posture because others are doing what you are not willing, that will get you closer to your health and fitness goals. 

It does not matter how busy you are, I am, he or she is, because we all can say that we are too busy to carve out that very important exercise hour, and plan and prep healthy food time.  The “what’s your excuse” phrase does hit hard and can ruffle the feathers, especially when it comes from family and friends.  When it comes from the media, it is easier to be judgmental and hide behind our computers commenting on how cushy her or his life is and how they have the time to get it done.  I say bullshit to that and start accepting responsibility for our actions, stop comparing to others, and who gives a crap what anybody’s excuse is.  What is important are the excuses that we are making and why.  It is time to tune into self and let go of insignificant negative drama that weighs down our positive minds.  No one but you can make the choices to move past the excuses and the feelings that keep you from getting healthy. 

Darla Leal, Fit at 50

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Stay Healthy!

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I COUNT QUALITY NOT CALORIES

I stopped counting calories years ago, and simply made my focus on eating healthy quality “real” food each day.  I like that motivational poster that says “no one has ever gotten fat eating too much kale” and this is really true and can be applied to most of the healthy food choices out there.  I do not feel the need to keep track of ingredients I know are providing health benefits and awesome nutrients that keep my body looking and feeling the way it does.  I keep my refrigerator, pantry and counters stocked with plenty of organic vegetables, greens, fruits, yogurts, raw nuts, lean meats, and my list goes on and believe me, I am stuffing my face every three hours or less with a nutrient dense fiber rich food.

Maintaining a healthy body is about living a quality life and that means being concerned about the quality of food that I eat.  There is a big difference in consuming a McDonald’s Big Mac and fries compared to an organic chicken breast with a sweet potato and mixed greens.   The latter will be more nutrient dense, health beneficial and less calories, but to the eye will appear like more food.  This is a great example of why I do not bother with counting calories.  As long as I am eating meals like organic chicken and greens, the need and stress behind counting calories is pointless.  I eat for health and listen to the cues of my body that tell me to fuel up.

When it comes to buying my groceries, I hit the perimeter of the store and steer clear of the aisles full of processed inflammation causing crap.  Take into consideration your local grocery and how it is laid out, generally produce to the right or left, dairy to the back and following along to the meat counter on the opposite side.  I stick to my list in hand and the only extras that I dash into the forbidden center would be for dark chocolate, red wine, or something organic like packaged Quinoa.  I really enjoy the local farmer’s markets and stake those out for my produce as much as possible, and I adore the organics at Costco.  I believe in keeping my healthy food intake simple as well.  The food gets too much credit for being complicated when trying to adopt a healthy lifestyle and that is such an unfair assumption. 

Take an organic apple for example, and appreciate the nutrient value and simplicity of this “fast food”.  Now add natural organic peanut butter to that apple and a power fuel meal has been created.  I do not find that difficult and I apply this type of philosophy to all my healthy foods.  I am sure we all know how to prepare and cook an organic chicken breast and other than on the grill, one of my favorite methods is in the crock pot with some fabulous spices or salsa.  I also enjoy sweet potatoes and will prepare those with an olive oil rub, and finish off this meal with a spinach salad topped with walnuts, olive oil and balsamic vinegar.  I am talking about quality food to create a quality healthy body.  Think about our ancestors, what they ate, and how it was created.  It was the simplicity of organic lean meat, dairy and produce from the land eaten throughout a busy physical day and the thought of maintaining a healthy body was not even a thought.  It was lived every day and that is what I think about when I am living my life as a healthy person and eating the way that I do. What I do count is quality when it comes to my calories and that works for me. 

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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, or if you want to receive my free updates, use the button at the right to select your feed preference. I look forward to responding to your comments and appreciate your shares.

Stay Healthy!

Darla

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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