Achieving a Lean Body is Possible for Everyone

Achieving a lean and healthy body is possible for all of us. We have the ability to do what it takes to make it happen. It doesn't cost lots of money, require anything special, not even a gym membership. We can achieve a lean body naturally by choosing a healthy lifestyle. The choices we make each day determine what our body will look and feel like.

Consistency with eating right, exercise, plenty of rest, water and decreased stress will help create the body we want. It starts with our grocery lists and foods we buy to maintain our physique. If we're buying processed sugar filled food products then we will create an unhealthy body. It really is that simple but many of us refuse to change this basic part of living. The same goes for exercise. If you're not taking care of your body with a regular fitness program, it will let you know through injury or stiffness.

We can lean up naturally by purchasing healthy foods and eating at home most of the time. Our hard earned dollars will be well spent on healthy food instead of fake products. This way we know what and how much we're eating and at a cost saving. Eating healthy 80 percent of the time will result in reduced body fat and overall leaner look. Reducing alcohol consumption to no more than 1 to 2 times per week will make this happen even faster. Drinking plenty of water will also speed up the process.

No gym membership required to get up and move that body! You can even start burning extra calories by taking a brisk walk for 30 minutes several times per week. Add in a few push-ups, squats, crunches and stretching to create an at home program to build muscle. Achieving a lean body is not complicated or expensive. It's our daily choices and actions that control what we look like inside and out. We all have the ability, but the choice is always up to each of us.

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Control Your Food Intake for Fitness Success

Getting fit and healthy takes a balance of eating right and exercise. Nutrition plays a primary role in the equation. Overeating is off the charts for a large percentage of the populous. Portions are out of control and people are literally biting off more than they can chew. Super-sized plates draped with enough food to feed an army are common in restaurants. I will refrain from my soapbox about the all you can eat buffet.

I love the famous quote "eat to live, don't live to eat" because this gold nugget of information is absolutely true. This is not saying indulging occasionally is not acceptable. Honestly, a treat in proper portion size is not going to break our fitness banks. However, stuffing our faces to the point of having to roll to the sofa in a food coma is an upsetting example of living to eat.

Calories people! What it comes down to is the basic science of chemistry and calories. When we eat too much, fat is stored. Eat too little, weight is lost. Eat just right and we maintain energy balance. Sounds like the "Three Little Bears" but you get the drift. The quality of calories is also important. We may eat junk food in very small portions and within an acceptable calorie range for our body, but our inside would be a hot mess. This is an example of a person who would be defined as skinny fat.

When calories from quality real food are consumed at the right portions for our body, then health is realized from the inside out. Remember, eating too many calories from healthy foods can also result in weight gain. In order to maintain energy balance, sticking to the right amount of calories is essential. The worry is not so much about vegetables because it would be difficult to get fat eating kale. Chomping down tons of oats, wheat pasta, brown rice, and yams is a whole other story.

Size does matter when it comes to any food we eat. Biting off more than we can chew is not good regardless if the calories are coming from healthy or unhealthy sources. Portion control is one of the old new secrets to achieving a healthy body. Nothing magic to shutting our mouths at the food trough when we feel satisfied.

Great takeaways: pay attention to portion size, don't go back for seconds, and listen to body signals of satiety.

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I Want to Motivate You to Get Fit

Are you motivated to get fit? What does your fitness and nutrition program look like? What changes are you making to get closer to your fitness goals? The holidays are around the corner and probably the best time to adopt a healthy lifestyle. It will prepare you to make better food selections, reduce portion sizes and get in some workouts.

I am here to motivate you to adopt a healthy lifestyle by providing nutrition and exercise tips. Although I'm a guide and not a goal, it's nice to see what other fitness professionals are eating to maintain a lean and healthy body.

My typical daily food intake:

Meal 1: 
1-2 cups coffee
Organic whole grain toast with natural peanut butter and fruit spread.
Meal 2:
1/2 cup Greek plain yogurt with 1/2 cup organic blueberries or warmed apple, 1/4 cup flax meal. Mix and eat.
Meal 3:
Lean turkey and avocado sandwich on a thin bun with 1 slice Havarti cheese and basil pesto.
Meal 4:
Grilled fish (3-4oz), roasted assorted veggies
Meal 5:
1/2 cup cottage cheese or Hummus with Marys Gone Crackers
note: I strive to drink 1 gallon of water per day

My typical workouts:

My workouts are varied and limited to one hour 4-5 times per week. I find being over 50 my body requires more recovery time. My exercise programs may look like this in any given week:

Day 1: warm up, resistance training of large muscle groups (back, chest, legs), stretch
Day 2: cardio (1mile on ARC Trainer) core work and stretch
Day 3: warm up, high-intensity interval training (HIIT) for 30 minutes, stretch
Day 4: active rest day
Day 5: warm up, resistance training of 1 large muscle group (legs) combined with shoulders and arms, stretch
Day 6: warm up, high rep light weight or body weight training, stretch
Day 7: active rest day

Eating right and exercise is essential for a successful fitness program. Allow yourself to be a beginner and progress each day. Results aren't immediate and remaining realistic and positive through the journey is important.

Pay attention to your fitness level and be prepared to change it up when things start feeling easy. Variety in your workouts also prevents burnout. The body is very adaptable to routine exercise. Ensure muscle confusion by changing up your workout programs. This will not only fire up the muscle fibers in a different way but also bring a new mental outlook to your routine.

Most importantly is to have fun with your fitness. Enjoyable workouts and healthy foods keep you coming back for more. A positive mental game will promote an active lifestyle!

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I Don't Use Supplements or Believe in Fitness Gimmicks

What I mean by supplements are those products promising a fit and healthy body simply by using whatever is in the bottle. I surely don't believe wrapping my mid-section with herbs will reduce my waist size either. I guess you could call me highly skeptical when it comes to fitness gimmicks. I really have to believe in a product to endorse or promote it and this is a rare occasion.

Products guaranteeing increased fat burning, muscle size and super powers receive a raised eyebrow from me. I say let's see the research to back up your claims. Supplements and pseudo-fitness products are unregulated so companies market with the lure to sell. Sadly, they lack adequate clinical studies so we are left in the dark regarding safety, purity, and effectiveness. Also, they can come with harmful side effects.

The next time you pick up a bottle of fitness magic, take a close look at the label. You will find in fine print the following: "results obtained when combined with a healthy diet and regular exercise program."  BAM! What is the point of wasting money? Once a healthy diet and exercise program are implemented results will follow. This will happen without taking whatever is in that bottle.

Of course any supplementation is a personal choice. I'm not a downer on all

things that could improve our health and wellness. In some instances, and if prescribed by a physician, supplements may be necessary for some people. I do indulge in the occasional protein shake, take vitamins fairly regularly, and use glucosamine for reduced joint pain. This is more for my general health and not something to enhance my appearance. I have also completed extensive research on all the products I take. I don't believe drinking a protein shake is going to create muscle without work for example. If I feel cold symptoms coming on, I will take additional vitamin C to boost my immunity system. 

The primary source of my nutrient intake comes from what I eat daily and not by using dietary supplements. Because I consume a wide variety of nutrient dense foods, I feel confident my required daily allowances are being met. I fuel my workouts with healthy carbs, recover my body with lean proteins, and protect my cellular function with healthy fats.  

I lift weights as part of my exercise program and don't feel I need an over abundance of protein to increase my lean muscle mass. I eat my share of chicken breast but stick to a regular portion size per meal. I don't drink several protein shakes each day thinking this is going to improve my body. That is just crazy and would do nothing but tax my organs and create a constipation issue.

The demands I place on my body through exercise do require more calories obtained from all macronutrients. I simply focus on eating healthy several times per day to satisfy those needs. There is nothing magic about that and in fact maintaining a healthy body is pretty simple. It just requires eating right and consistent exercise.

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Are You Really Eating for Fitness Goals?

Fitness goals are awesome. We want to lose fat, gain muscle and just feel healthy, right? There is nothing better than living a quality life feeling our best. Of course, reaching these goals requires a certain lifestyle.

Are you really eating for fitness goals? Did I ping you on the forehead just now? The lifestyle required includes consuming healthy foods and exercising consistently. Not living this way should make you feel weird. Do you feel weird?

If the answer is no, there is something askew with your fitness program. It usually comes down to what you're eating. Often times we convince ourselves eating off track is acceptable because we work out several times per week. This falls under, you can't out exercise a crappy diet.

I have seen great fitness success turn into the entitlement of eating off track as a reward for doing so awesome. Your well-deserved food frenzy has snowballed into a struggle to get back on track. It can begin as innocently as saying "oh this once won't hurt me" but without self-control, it really can be disastrous.

The food we eat and what we drink represents the body we show. Think about that statement. Food is powerful and also makes us feel healthy or unhealthy. It's the primary cause of inflammation in our blood. This inflammation is said to be the root cause of increased risk of disease. 

We can no longer be in denial about what we're putting in our faces. Now is a great time to perform a nutritional assessment and take an honest look. Reaching fitness goals means being true to yourself. 

The great news is we can always get back on track and start again. This time, with healthier choices and firmer commitment to live the lifestyle. Fitness is always about progress and not perfection. 

Be well and Stay Healthy!

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Darla Leal, Stay Healthy Fitness

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Don't Stress About the Food

Do you think eating healthy is too hard? I say keep it simple and don't stress. Too many of us are getting frustrated counting calories, weighing food, and calculating macro percents ad nauseum. Healthy food choices have become an overwhelming chore.

Have you heard of the saying throw out the scale? Apply that mentality to our food by tossing the scales and calculators. Eating right is about quality and not calories anyway. Who needs a scale if your pounding down kale, right? Eating donuts, pastries, and white bread is a different story.

Eating right is simply swaping out unhealthy choices for healthy food. Instead of eating french fries, bake sweet or even white potatoes. It also helps to use nutrient timing and eat every 2 to 3 hours. Eating small meals throughout the day stimulates our metabolism, regulates blood sugar, and eliminates feeling hungry.

Eating healthy is a good thing. Keeping it simple will allow you to enjoy your food and feel good about your healthy lifestyle. Start today by switching out unhealthy choices for healthy foods. Calculators and food scales aren't required for this process. Keeping a simple food journal may be a good idea starting out. Don't make journaling a chore either. If tracking macronutrients, put check marks next to the nutrients consumed at each meal.  Remember, eating right is not about being a task but an enjoyment in our healthy life.

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Food is Not the Enemy

It would be easy to blame food for being overweight and unhealthy. The truth is food is not the enemy. In fact, our very survival is based on food and water for optimal body functioning.

Let's be honest. Getting healthy is about taking responsibility and making the right daily choices to improve our fitness. It's up to us to choose the right food to support a healthy body. We only have ourselves to blame when the grocery cart is filled with frozen pizzas, pastries, ice cream, and sodas.

Then there are the portion sizes. We're eating way too much at one sitting. Whether the food is healthy or unhealthy, eating too many calories and not burning that energy creates an excess energy bank stored as fat.

We may also try to convince ourselves eating processed foods in the appropriate caloric portions is healthy. Outwardly we may give an appearance of being an appropriate weight, but inside we are a hot mess and feeling like it. We have become a skinny fat person. Processed fake food and the damage it does to our body through inflammation and disease is alarming.

Food is our friend. Turning our unhealthy food selections into quality real food will enable us to achieve a fit body. You have heard "no-one ever got fat eating too much kale"  and not that we would sit around eating kale all day but you get the point of the statement.

If we start eating to live instead of the other way around, a huge change in the obesity epidemic would happen. A shift toward eating the right food for health would finally be taking place.

How our bodies look and feel is our responsibility. Eating healthy food controls a large percentage of a fit lifestyle.

We are bombarded daily with fast food commercials and peer pressure to eat unhealthily. We can even sabotage ourselves or cave to a significant other to turn to the dark side of food. You do have the power to see food as your friend and control what you put in your face. The donut may look appealing but that apple is going to supply the best nutrients to fuel your body and push you closer to your fitness goals.

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How to Lose 12lbs in 6 Weeks

Losing 12 pounds is not only a realistic goal, but can be done in a short amount of time. I'm not talking about a fad diet or weight loss gimmick. I'm referring to healthy weight loss accomplished with appropriate methods. Being more specific: consistent healthy eating, exercise, increased water intake, limited alcohol intake, and plenty of rest.  

Application of a healthy lifestyle in all areas will allow for approximately 1 ½ pounds on the lower end and up to 3 pounds on the higher end of weight loss per week. Working successfully with clients who use my healthy eating guidelines supplied with their workout routines are losing in the middle range of 2 pounds per week. 

Think about what this means in terms of time. Realize this is only six weeks of sticking to a consistent fitness program. There is no diet but eating lots of amazing healthy food and exercising at least four to five times per week for a minimum of thirty minutes. Sodas are eliminated and alcohol is limited to not more than two nights per week and two drinks maximum. Water intake is increased to drinking 1/2 your body weight in ounces daily to start.

Sometimes it just takes someone to motivate you to start. Well, here you go! A consistent program will guarantee fat loss, lean mass gain and the beginning of a lifestyle of excellent health. 

Doesn't this sound reasonable, exciting, and realistic? Getting fit the healthy way provides knowledge of what and how to eat, how to exercise, and how to live this lifestyle happily for life. It becomes your enjoyable habit and maintains all the positive results gained within the six weeks of consistent application. 

It's time we stop over-complicating weight loss and start implementing the simplicity of eating healthy and exercise. We make things harder than they really are. We want all the results but don't want to give up a current unhealthy lifestyle. If we want to see changes, we need to be willing to make the necessary changes. Giving something 100% effort for at least six weeks should provide the personal feedback needed to continue to make the right decisions.

Below is a sample meal plan and what a typical day looks like for me: 

1 cup coffee with natural vanilla creamer

Meal 1: Organic morning round with 1tbsp natural organic peanut butter

Meal 2: Green shake: 1 cutie, ½-cup chopped pineapple 2 large handfuls power greens, water and blend until combined. 1 slice organic seeded toast topped with soft cooked organic egg to accompany my green shake. 

Meal 3: ¼ cup fresh blueberries, ½ cup Fage yogurt, ¼ cup organic ground flax meal, handful raw mixed nuts (stir it up and eat)

Meal 4: 4 oz grilled salmon or chicken with large side roasted vegetables like Brussel sprouts and cauliflower (drizzle olive oil on veggies, and large tbsp. basil pesto, mix well, roast)

Meal 5: 1oz square of dark chocolate with 1tbsp peanut butter, or 1/2 glass organic low-fat chocolate milk 

I exercise five times per week and for 30 to 60 minutes total.  I'm a believer of being focused and getting my workout done in a short amount of time. I also listen to my body. If I require more rest, I may only exercise in a structured fashion four times in that week. I enjoy active rest days being outdoors with hubby, playing with our dog, going on long walks, hikes or swimming. 

Studies indicate losing one to three pounds per week provides healthy, long-term sustainable weight loss. Unlike fad diets that may shed weight quickly but is regained plus more once the program is over. 

Now is always the right time get fit. Start by implementing a six-week fitness challenge makeover. This is a great beginning and short-term goal of shedding 12 pounds. It will be helpful to keep a fitness journal and track your food intake and exercise. Do your best, and have fun with the journey. 

I would love to hear from you. Sharing success stories, asking questions or sharing concerns is a great way to encourage and support each other along the way.  

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Eat Like a Baby to Lose Weight and Get Healthy

Babies use nutrients to build and develop a healthy body. They have a built in alarm clock every two to three hours that cries out to be fed. They will also stop eating when they feel full eliminating the need to count calories. Babies eat to live naturally.

As adults, we can learn much from our precious infants. The nutrients they consume are usually quality coming straight from Mom’s milk, or formulas containing everything a growing body needs to be healthy. If we could only implement this nutritional strategy, we would be on our way to adopting a healthy lifestyle.

Sadly, the majority of eating is no longer about growing a strong healthy body. Quality nutrients have been replaced with processed fake food linked to obesity and disease.

We don't pay attention to our full barometer and consume too large of portions. We also fill our stomachs with foods that lack in nutritional value. Eating processed foods lacking in nutrients promotes inflammation in our blood stream, the root cause of most disease of the human body. We are eating way too much and making ourselves sick in the process.

Food is not only our fuel but also our medicine. Eating right can truly keep our body feeling top notch and healthy. Quality real foods can reduce our visits to the doctor and enable us to function at our best.

We have come full circle into a fight against healthy food. The majority of people are really pissed off about foods they shouldn't eat to stay healthy. The reason for this unfortunate issue comes straight from what sits on our grocery shelves. Marketing has a great way of presenting foods advertised as healthy but really are quite the opposite. Studies have shown major food producers are making us fat. This is a scary thought.

We can't fault the food companies entirely because we can choose to say no to processed, GMO (genetically modified organisms) products, and non-organic pseudo-foods. These types of food-like items do nothing but provide a momentary good flavor and add fat stores to our bodies.

Anything in a box, bag, or wrapper with ingredients unable to be understood is processed. If the item is marketed as low-fat, low-sugar or low-calorie consider it nothing but a chemical shit storm in a package.

There are some food items packaged and part of the organic and non-GMO certified programs. These food producers are getting it right and understand the importance of supplying this information to consumers. Just a little food education detour, now back to the Blog topic. 

Mastering our daily nutrition for fitness success will mean eating like a baby. Getting back to the basics with our healthy food, keeping it simple, and stress-free is important. It's time to stop over-complicating and just make the focus about eating healthy.

Forget about the chemical shit storms and reach for real organic foods: lean proteins, fresh vegetables and fruits, raw nuts and nut butter, plain Greek yogurts, and healthy fats are just a few of the healthy foods waiting for our purchase and consumption. Change out drinking soda for water and start getting excited about the vast amount of healthy food to choose from.

Personally, my hunger alarm goes off just the same as a baby close to the three-hour mark. I grab something healthy and satisfy that natural feeling. I don't count calories or even worry about doing so. What's important is feeding my body quality healthy food and eating just until I feel satisfied, never to the point of overfull. My body knows how much it needs because I listen to when I should stop eating.

Life was simpler when we were babies and the decisions made for us as we naturally cried out when we felt hungry. We were satisfied within 20 minutes with a boob or bottle full of nutrients. As adults, we can create a similar life by having healthy foods in our homes and eating when we feel hungry. Unfortunately and often we eat out of boredom or to fill an emotional void through unhealthy processed stuff. Our mental game around food definitely needs improvement.  Wouldn't you agree? 

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HEALTHY AND FIT IS NOT ROCKET SCIENCE

When it comes to getting a healthy fit body, it is not about making it complicated, extreme, and it is far from a science project.  There are so many confusing messages hitting us square in the face about the “right” diet and the “right” fitness fad exercise program to create what we so long to become.  Even further, people rush in droves overspending on pills, powders, gimmicks, videos, extreme fitness programs, and anything that promises a smoking hot body in two weeks or less.  Sadder still, there is no consideration of the negative effects on the body when such choices are made.  It is the dive blind and hope for the best philosophy and that would scare the crap out of me.

Think about the word health and what that means to you personally. I live a life of health and fitness and teach it as a lifestyle of quality that includes eating healthy foods, exercise and stretch on a regular basis.  It is also important to reduce pain in our bodies, and stress in our lives overall.  Lastly, I touch on the areas of emotional and spiritual health and wrap health up in a balanced package of physical, nutritional, emotional and spiritual well-being. There is nothing blind about the correct approach to adopting a healthy lifestyle and achieving that smoking hot body.

We all have the potential to create our best healthy body, but fall short when we slip through the cracks of empty promises and seek out the quick fixes that are never guaranteed.  What is guaranteed and will provide the results of good health and fitness are our individual choices to live a healthy life each day. This process is not rocket science but getting back to the basics of simple living.  Eating healthy has become such a complicated subject of what to eat, when to eat, why to eat and the same is true with exercise as everyone preaches the “my way is the only way” agendas. 

Let’s consider how to make healthy simple and work for each of us.  I like to start by writing down healthy foods that I enjoy eating: lean chicken, fish, peaches, plums, raw nuts, fresh vegetables, yogurts, and chocolate for example. I do the same thing with my exercise programs: ARC trainer, HIIT programs, dancing, stretching, and weight training to name a few.  I keep my cooking simple and healthy using olive and coconut oils, lots of spices, and herbs.  I exercise for no more than an hour 4 to 5 times per week, and make it a goal to get plenty of rest.  There is nothing magic about what works for me and I create my healthy lifestyle around what I enjoy.  If the focus is on simple, healthy, and fun, the results of that lifestyle will be seen on the outside as well as the inside.

Adopting a physical healthy lifestyle is not extreme, is not meant to hurt our bodies but a gift of moving our bodies in a way to challenge and build a stronger self.  There has been some trial and error as I have walked through the types of exercises that work best for my body, that continue to challenge me, but eliminate or greatly reduce risk of injury.  I may try something and feel aggravation and not that good sore that occurs from a great workout, and that is my body’s way of telling me not to do that move.  I simply remove what does not work for me, and keep what does.  My workouts will not be your workouts, and I do not buy into that philosophy of there is only one right way. Life and health does not work like that and I say run from any fitness professional who preaches that agenda. 

The same goes with adopting a healthy eating routine.  There is never a “one-size-fit” all program, we all have different tastes, and I hope we are all steering clear of foods that upset our systems. Our bodies are wonderful machines that know exactly what to do with the food we consume, and honestly, we are all adults with common sense enough to know that if we continue to eat like crap, we will feel like crap, and our bodies will be wearing the consequences.  There are no pills, potions, or exercise programs that will take away the results of poor eating habits.  It is important to realize that although science is at work in our bodies every day, when it comes to adopting a healthy lifestyle, let’s leave the rocket science where it belongs and get real with keeping it simple.

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Be well and Stay Healthy

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YOU CAN DO IT, BUT WILL YOU?

What our health and happiness come down are choices.  I make a choice each day to eat healthy, exercise, and respond to life the best way I can as a Christian woman.  I am not perfect, do not claim to be, and my goals in life are about progress and never the “P” for perfection word.  I struggle with things just like you do, have had my share of crap in this journey of life, emotionally and physically, and I have come out the other side learning and growing in a positive direction.

I will always be a work in progress, and we are all that in this life.  I enjoy writing which is why I Blog and what better way to provide motivation than to share me with you.  You will either like me or not, and that is a choice as well.  Reading my Blog gives you a small glimpse of me, although I try to be thorough, it is not the same as developing a close “friend” relationship chatting up a topic of conversation.  As an internet personality, I have had and do get my share of “haters” as the net likes to call them, but also a great number of supporters, but through this process, my goal and intention is to reach out and get people thinking about their health, making CHOICES to change and adapt healthier ways of living, and ultimately a healthy lifestyle. 

I am a trainer and coach who is passionate about helping people, and I do walk the talk of my mission.  I do not accept excuses or reasons why health is not made a priority and that is not called being unreasonable, it is being truthful.  I am not talking about reasons such as an upcoming surgery, injury, or illness that has unfortunately put a person in a position of inability to exercise.  I have suffered that journey and understand the frustrations, and emotions of dealing with such a crisis.  I am addressing the everyday person walking around with so much created busyness that they “think” that they just can’t fit in an hour of exercise at least 3 days per week, or prepare healthy meals. 

YOU CAN DO IT….BUT WILL YOU?  That is the question of the Blog and each of us has a conscience controlled decision to make when it comes to taking care of our health in all aspects.  We choose to exercise, eat healthy, be happy, and let go of pointless drama that is out of our control.  We choose how we spend the precious minutes gifted to each of us daily, and how we respond to the situations of this life.  I motivate YOU with “YOU CAN DO IT” because you can, and this coming from one busy business woman, wife, mother, grandmother, who is basically fifty and experiencing the throws of menopausal symptoms and existing injuries.  There are times that I feel like I can’t do it, and that is the honest truth.  It is in those moments, that I have to dig deep inside me and pull out the strong, and hope that the motivation kicks in mid workout.  YES, I am just like you, but the choice of “WILL YOU” is always mine and yours. 

This is not about comparison of me to you, but a straight up calling you out on the carpet and asking “WILL YOU start a healthy lifestyle?” and if not, WHY?  I will tell you that YOU CAN DO IT, but it will take the action of YOU to make it happen.  If you feel this is coming on strong, then I have accomplished a goal of getting you to think, maybe even creating some feelings that have been stuffed inside yourself too long and it is time to cleanse that body emotionally and physically.  Are you angry, bitter, frustrated, unhappy, and using the “too busy” title or other reasons to not address those things.  If that is the case, time for some internal cleaning of house, and time to get healthy.  YOU CAN DO IT…BUT WILL YOU?

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 I look forward to responding!

Stay Healthy!

Darla

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