If I don't make time to get in a workout and let the day get away from me, it's easier to say forget it. Other things become a priority and being a high energy morning person, I dread afternoon workouts. It doesn't mean I skip it, but I somehow don't feel the same when I'm dragging. I'm determined not to let myself down and push through. It's on me when I miss my morning exercise appointment and my consequence is not feeling my best. My fault, I own it and learn from it.
There will be times when missing a morning can't be helped and that's acceptable. It's those days where "other things" seem to snowball into the afternoon and I'm left still needing a sweat session. I have learned to plan better, make time and not skip a workout. Without a plan, it's just a wish, right? Without making the time, it's not going to happen, right?
We go through life making so many excuses on how we don't have time. Really? I love that quote "someone busier than you is working out right now" and it's the truth. We must start owning our excuses and just say it's something we don't want to do. Now that's the beginning of a revelation. Why wouldn't you want to take time to take care of your health? What's so burdensome about moving your body for a few minutes and eating awesome healthy food? It's not about time at all, but your feelings toward working out and eating right. Honesty is always the best way to create change.
The continued truth remains if something is important to you, it gets done. Everyone has time to hit up daily social functions, watch hours of TV and surf the web but when it comes to one hour of exercise, the "busy button" rears it's ugly head. Give the offer of meeting for a drink, and suddenly a burst of energy occurs. Unfortunately an unhealthy epidemic is happening because too many people are "forgetting it." Those who exercise and eat right on a consistent basis are in the minority.
If we continue to not make time for exercise, we will eventually be making time for illness. The same applies to eating right because we are what we eat. No exercise and eating processed crap leads to problems and reality TV shows. This has become a horrible fact. Straight talk, but we need to start making the time!
When it comes to fitness, I am not a believer of the "more is better" philosophy. Sometimes doing more exercise, juicing more, supplementing more, and eating more protein for example can come back to bite you in the butt. When will people realize getting fit and maintaining a healthy body is a simple process and does not require all the "more" believed to be better? Focused hour workouts that include a variety of cardio, weight training, and flexibility at least 4-times per week are sufficient. Throwing in active rest days and having fun are also part of the exercise week and by all means should be enjoyed. Nutrition is about eating a healthy and wide variety of all the macronutrients: lean proteins, good carbs, and fats. Food is our fuel, but our body only requires a certain amount and over-consumption of one can actually have adverse health effects, just as eliminating healthy foods can cause nutrient deficiencies.
If I was conducting a consult with a potential new client who currently spent hours per day in the gym to get lean and buffed, my question would be why? This is a perfect example of the "more is better" thinking when it comes to workouts and no wonder burn-out is happening. Over-use of joints and even muscle breakdown can occur when the body is over-trained. Over-training syndrome is actually a thing and breaks down our immunities, prevents muscle growth, and puts unwanted stress on our body. Also, a cycle of exercise addiction may also be at play for those who are caught up in guilt for eating a certain way and psychologically beating themselves up in the gym.
Food is our medicine and fuel. The "more is better" mindset rears it's ugly head here as well with people over-juicing to the point of death and permanent kidney damage. This is no joke and if you have not read my current article on "Juicing Can Be Deadly", take a few minutes for a jaw-dropping read. Eating healthy is important and essential for a healthy body but when it is taken to extreme is when problems can happen. Eating too much protein can have negative health effects and put our body into ketosis which means the body does not have sufficient access to its main fuel source, glucose. This can also swing the other direction where too much food is eliminated from daily intake leading to illness due to nutrients the body is lacking. Take a look at my article on "Orthorexia" and learn about clean eating gone wrong. DIY fitness diets can pose a problem because of the "more is better" being applied in so many wrong directions and beautiful bodies end up over-supplemented and under-nourished. I put together a recent article on "Self-Made Fitness Diets Can Come with Health Risks" and advisable to check out to ensure you are eating right for your fitness goals.
What it comes down to is being healthy but smart about it and stop believing all the "more is better" crap. I enjoy down to basics, fun and simple workouts maintaining my body without over-working it to the point of burn-out or injury. I do not fall for exercise gimmicks or workouts fads and I feel the same way about nutrition myths. If it is too good to be true...guess what? I am a creature of habit so many days I will enjoy similar meals but they include all the macronutrients and I enjoy my treats on occasion. I am not a girl sitting around eating boiled fish and broccoli all day. This simply is not living or being realistic. Sometimes I believe "less is more" and probably live that more true than the other way around, but overall I believe "balance is more" and definitely hold firm to that daily.
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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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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
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As promised, I am continuing my write about why I think “Simple is Healthy” and how I apply that to my life in all aspects.Of course, it is such a HUGE factor for me, and knew that I could not fit all I had to say in one piece being the chatter bug that I am, so had to break it up in a series of Blogs. If you read the first of the series, I covered my food and how keeping it Simple makes for healthier foods…an apple vs. some packaged product with fake apple substance in it for example…YUCK.I am dedicating this Blog to how I keep my workouts Simple and how that is absolutely HEALTHIER for me.
I am a down to earth, back to the basics, sticking to the foundation of exercise kind of gal.I do not need anything fancy to create a healthy body, and in fact enjoy the simplicity of an all over body weightprogram many times throughout the week.Also…my time…it is so important…please do not think that I spend hours in my studio pounding the weights to maintain my 48 year young self…..NOT.I keep that simple as well and dedicate one hour at least 5-6 days per week to get my Darla Sweat ON.That is it…if I am spending more time than that…what the heck am I doing and WHY for crying out loud.My body requires daily physical activity and healthy foods and feeling like I need to push my body to limits beyond requirements is unhealthy in my book.I consider working out a reward, a privilege and thankful that I can perform the exercises that I do with my new modified ME.I think when the balance of workout is tipped so far into an obsessive thought process, it can become a burden and a something I “have to do” instead of “I want to do it”.Think about this idea…maintaining healthy food intake so I do not have to work as hard or long in the gym…WHAT….YES, studies have shown that the body only requires a good focus of 30 minutes per day of QUALITY exercise to maintain a great physique.LIGHT BULB moment here and QUALITY workouts are a “want to” inclusion in my life to make exercise SIMPLE, and that is HEALTHY!So, if I remain consistent on my healthy food intake, I can shave down my gym time by at least 15 minutes and really complete what I have to do in 45minutes.WIN WIN…clicking of fitness gal trainer shoes…woo hoo.
There are so many ways to exercise the body, but think about the root of all exercise that stems from strength and stabilization…that is where I come from.If my strength and stabilization are not in order, I might as well forget having a healthy workout session and body for that matter.I am all about body balance, proper posture, positioning, form and technique, and positive and negative (concentric/eccentric) movements.Let’s say I have a postural deviation and need to work on my core strength, my simple focus will be on doing that, and progressing from there.I will not put my body at risk for injury by swinging this or that for hours on end, jumping here or there, and creating pain and suffering by performing movements that my body is just not ready for and may not be able execute properly even after I have come to my point of progressing forward.I feel like a “body whisperer” where I pay close attention to what my body says I can do and proceed with caution with those things that I should not be doing. I am not a “push through the pain” person or trainer…there is normal discomfort that comes from a workout and then there is that “not right” discomfort that should put a screeching halt on my workout and yours for that matter.
I can have a simple good exercise time with nothing but my body weight, a set of dumbbells and pull up bar…BINGO.I see squats, negative pull ups, overhead presses, bicep curls, triceps kickbacks, and core work in that program.Nothing fancy about what I do, just me executing simple controlled QUALITY moves for 30-60 minutes, getting a fabulous sweat on, and feeling accomplished when I am done.Getting back to the basics of exercise, and the base moves that ALL workouts stem from is the safest and simplest form of creating a healthy body for ME and has served me well for several years.I turn a deaf ear to the fads of fitness out there, especially if they are making unrealistic promises with risky movements that may send a once healthy body into a now I need rehab for an injury body.Keeping it simple, fun, QUALITY, and time efficient sums up my workouts to be HEALTHY and LIFETIME maintainable.That is what I am all about …Quality Life, Simple is Better, and Simple is definitely HEALTHY!
Enjoy my Stay Healthy recipe feature this month on SkinnyMs.com, a website dedicated to Health, Fitness and Success!
Coming soon…I have been asked to provide a review for Ellie, a new online fitness clothes brand and I am very excited to share my personal and professional opinion next month in addition to providing a special offer for you!
Thanks to all my Stay Healthy Fitness Facebook Followers who contributed to the Stay Healthy Fitness Grocery List and this was a fun interactive project. I have put your selections together and created a printable PDF list for you…HAPPY STAY HEALTHY SHOPPING!
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Stay Healthy~ Darla
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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!
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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?
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)
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