Don't Believe Everything You Think

Self-bashing, doubts, and negative thoughts can derail our fitness. We tend to be harsh with how we think about our bodies and self. This kind of thinking puts a nail in our fitness coffin before we even start.

We spend too much time caring what people think, comparing ourselves to others and unrealistic photo-shopped images. Instead of being positive about fitness, we become intimidated. Possibly even resentful and angry. We give into self-sabotage and what's the use attitudes.

We strive to live up to someone else's standards and fitness results. Our drive to accomplish the grass is greener on the other side has clouded our thoughts. We are so focused on how we don't measure up, we are failing to see how fabulous we really are.

Each day is an opportunity to be proud of our efforts. Instead of being upset about losing only one pound, be happy to have lost one pound. Did you notice how that got switched around? We have to stop believing everything we think about ourselves. This has become a big problem getting in the way of our health and fitness goals.


What we believe determines our life, health, and happiness. Negative thoughts will take us down while positive feelings uplift and carry us to great places. Getting fit takes acceptance of being a beginner and progressing each day. Did you workout? Eat healthier? Awesome and be happy to have achieved a daily goal.

Fitness is really a simple process we often complicate with negative stuff. Time to toss out the negative committee living in our heads. We are stronger than all that useless noise between our ears.

Work on your mental game. If it helps, write positive affirmations on post-it notes and stick on your bathroom mirror or computer. It's not only important to read what they say, but also to believe the words.  Real talk all in fitness love. Be well and Stay Healthy!

Read my articles on the Verywell health network. Time to take charge of your health and fitness. Start with this article on "Eat Right to Lose Weight" and get on track to a fit and healthy body!

Eat Right to Lose Weight

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Happy 25th Birthday to my beautiful Daughter
Love you always and proud to be your Mama

Sorta Kinda Fitness Doesn't Work

We want to be fit, feel good and look great. You may be trolling the net right now for the newest fad diet or quick fix to fitness. We struggle with giving 100 percent to getting in shape the right way. We are stuck in sorta kinda fitness.

Sound familiar? We want results but just can't commit to a fit lifestyle. We blame others and ourselves for eating off track and make excuses for missing workouts. When we give a small percentage to doing it right expect small rewards in return.

We are wasting too much time and missing too many opportunities to get healthy. Why is that? What is going on in our lives where we stop making ourselves a priority? Instead of looking into the issue, we accept it as our normal. This is an unfortunate truth.

We have great intentions and even put in some effort to eat right and exercise. This is awesome and to be applauded. Something happens to halt the process. Our mind plays negative games, we may hear a hurtful comment, or not seeing results causes frustration.

Sorta kinda fitness also involves partying too much with friends or at home. Eating crappy food half the time and managing only one or two workouts per week. We can even be in denial about these behaviors. We believe living this way is fitness.

Resentment can be a problem with sorta-kinda fitness. We don't understand why we're not losing fat or not seeing muscle. More self-doubt and "what's the use" mentality creeps into our thoughts. It's time to take off the rose-colored fitness glasses.

Living a half-way fitness life is not giving your all to the program. Being in denial and pissed off about it doesn't help or change things. When we start taking responsibility for our health is when fitness happens. Fitness is a lifestyle and sorta kinda just doesn't cut it. Straight talk all in fitness love. Stay Healthy!







Take advantage of my articles on the Verywell health network! Time to take charge of your health and fitness. Start with this article on "Are You Eating for Muscle" and get on track to a fit and healthy body!

Are You Eating for Muscle?

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Darla Leal, Personal Trainer/Coach

Today is Your Monday to Make Fit Happen

How many Mondays have gone by without starting your fitness program? The day is here again and what are you doing to get closer to your goals? We have good intentions, want to get in shape but follow through is lacking.

It's time to put a stop to the excuses always getting in the way of our health. Health is our wealth and we couldn't be so busy without it. Think about that. Declining health equals no work, no social life, and no money. Not that money is or should be the most important thing in life.

Our priorities are skewed and our reasons to not get fit make no sense in the big scheme of life. We shouldn't wait to feel sick and tired of being sick and tired. Our lives require a priority overhaul. Living a life without health is not a quality life at all. When waking is greeted to popping pills to run our body there is something wrong. This shouldn't be an acceptable norm for society. This should piss you off and motivate change in your life.

Today is your Monday to make fit happen. Someday is no longer an acceptable excuse and doesn't qualify as a day of the week. Do you want to lose fat, look good naked, feel great, move better, and be more confident? Do you want to toss those pills prescribed from self-induced illness?

Change takes a choice and you're responsible for your health and fitness. Your busy lifestyle should include workouts and healthy food. Fitness is good time management. Make going to the gym one of your social hours and don't cancel. Take time to pack your healthy food instead of dashing to nearby restaurants.

You can achieve your goals by applying simple changes. It will be a progressive life-long journey. Life is meant to be enjoyed with a healthy, fit body. The choice is yours to make it happen. All in fitness love. Stay Healthy!

Are you living Verywell? Don't miss out on helpful articles to achieve your best healthy body. Start with this great read on "Are You Eating for Muscle".

Read: Are You Eating for Muscle? 

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Be well and Stay Healthy ~ Darla :)

Achieve Fitness One Day at a Time

Believing anything happens quickly is not realistic. Fitness is a process of small changes creating large results over time.  No magic wand to instantly provide a chiseled physique or bikini body.  We may want that, but not how it works.  Quick fix thoughts only set us up for frustration and failure.



Achieve fitness one day at a time.  Biceps don't suddenly appear after your first day in the gym.  What does occur when you apply fitness daily is progress.  The muscle will show up but let it work, grow and build.  It's like a fine wine or great simmering stew.  The journey will be rewarding but patience is required.

One of the worst things you could do is to jump into a fad diet or take unregulated fat burning supplements thinking this is the answer.  Read the small print on any of these psuedo fitness deals.  "Best results when accompanied with a healthy diet and exercise program" is what you'll find.  All that needs to happen is to follow the small print which is the best advice on those bottles. In fact, any results achieved comes from implementing a healthy nutrition plan and exercise.  You're the one doing the work, not what's in those bottles.

Fitness done daily will take time and effort but the lifelong results are the reward. It's also a journey and not a destination.  There's no need to feel rushed or stressed about getting fit.  It's really a simple process often over-complicated. Find healthy foods and exercise you enjoy and this is what keeps you coming back for more.

Avoid jumping ahead in your mind to what you want now and focus on today. What are you doing today to reach your fitness goals?  Did you workout, eat healthy and get plenty of rest?  Awesome!  Celebrate your daily achievements.  Write them down if it helps.  Stay positive even when things aren't showing up as fast as you think they should.




We're all different in how our bodies respond to change.  Comparing to friends or people we see at the gym is the thief of joy.  We're not here to be or look like someone else.  Our job is to become our best healthy self through daily choices. Who cares if your friend lost 5lbs and you didn't reach that mark. Fitness is not about who is faster at achieving results.

The goal is getting fit and loving ourselves through the process.  The days are going to pass anyway so focus on adopting a healthy lifestyle the right way. Today is what we have, tomorrow isn't promised and yesterday is gone.  Be in the now with your fitness and you'll get there one day at a time. Be well and Stay Healthy!

Are you living well or Verywell?  Read my articles and others to help you achieve your fitness goals the right way!

Read My Article on Verywell Health

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Darla Leal, Fit-over-50

Fitness Goals Are Meant to Be Maintained

Reaching your fitness goals is an accomplishment to be praised.  Are you maintaining them is the question?  Fitness is not meant to be a temporary fix to get into a bikini or attend a wedding.  It's a lifestyle of health and wellness.  Sure, you will rock that suit and look good in those pictures but is that all fitness means?



True fitness success is when you live it daily.  Healthy foods are being consumed consistently and exercise is part of your normal routine.  In fact, getting off track for too long will make you feel like crap.  Fitness becomes a priority and excuses no longer get in the way.  You refuse to return to being overweight, sick and nearly dead.  You get the point.

I've seen too many people succeed at reaching goal weights, reduced body fat and improved health and throw it all away.  The belief system we can get away with returning to a few old habits snowballs.  The purpose of dumping old ways is to learn and keep new and healthier methods.  This is lacking and maintaining our health is suffering.

We need to focus not only on reaching our fitness goals but keeping them for life. Life is the event we are getting in shape for not bikini season.  Forget the clothes and stand naked in front of your mirror.  This will let you know if you're doing a great job of maintaining your fitness. I'm not talking about body and skin changes naturally occurring with aging.  We all know the difference and also if we're not living a healthy life.





We show outwardly how we live inwardly.  Not recording in your food journal thinking your body doesn't know is craziness.  Your body keeps the most accurate record of what you're eating and drinking.   Reaching fitness goals is possible because you have done it and maybe more than once.  Instead of having to repeat getting back and shape, why not just stay in shape.  Real talk all in fitness love.  Be well and Stay Healthy!

About.com has launched it's stand alone Health Page - Verywell!

"Think of us as your friend who also happens to be a doctor. Or personal trainer. Or dietitian. Verywell is your source for reliable, understandable information on hundreds of health and wellness topics that always keeps the reasons you come to us in mind.

Know more. Feel better."

Darla Leal, Stay Healthy

Enjoy my Sports Nutrition articles at Verywell and start reaching and maintaining your fitness goals for life!

Read My Articles at Verywell

Stop Accommodating Unhealthy In Your Life

We know when we feel off, not right, and unhealthy.  This can be physically or emotionally.  Yet, we continue to accommodate and even accept the situation. Our body and mind can only take so much before it breaks.  Sometimes we don't even realize this is happening until we are lying face down in our own hopelessness.


Other times, we are very aware of what's happening and we tough it out day after day. Another scenario where the body will take you down eventually.  We can't out-fight a crappy mental or physical game.  Stress is a killer and maintaining an unhealthy lifestyle is just as bad.

How often do you take inventory of your life?  Are you accommodating joint pain and illness from eating unhealthy foods leading to being overweight?  Are life's circumstances so stressful to the point of causing depression and anxiety? What's going on at home in your personal relationships?  Is your home a peaceful sanctuary or a war zone?  How about the job? Are you happy and doing what you've always envisioned or burdened by the thought?

We are meant to live a happy, healthy life.  The unfortunate truth is we choose to accommodate unhealthy. We eat and drink things we shouldn't, become couch potatoes and drown in our own self pity.  Isn't it time we stop accommodating unhealthy and start fixing the problem?  If you don't know where to begin, ask for help.  No shame or stigma about needing assistance sometimes.  We've all been there.  Society puts "shaming" on every human topic ad nauseam. If seeking help from a professional gets you on the right track, then go for it.  I suggest an expert in the area of your struggle.

If you want to adopt a healthy lifestyle, consult with a qualified personal trainer, nutritionist, or registered dietition.  Making a doctor's appointment to discuss your stress and seeing a licensed counselor or therapist may be helpful. Check out your local church and talk to a pastor.  If the marriage is suffering, sometimes all you need is a little help from a licensed marriage and family counselor.  You have choices!

What it boils down to is changing your life for the better.  It requires recognition of the problem and a willingness to fix it.  There is nothing healthy about accommodating unhealthy.  You can either sit and wallow where you are, or put on your "fix-it" attitude.  Straight talk in fitness love!  Stay Healthy~

Read some of my other published articles for helpful information on nutrition and fitness:

Are You Eating for Muscle?

You Can Get Lean Eating Full-Fat Foods

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Be Well and Stay Healthy ~ Darla 

When You Start Stopping is When You Start Getting Older

I heard this today and was immediately inspired.  Think about how you feel when health and fitness aren't part of your life.  Stressed, sluggish, ill and feeling old, right?  When you start stopping is when you start getting older. I am talking on the cellular, emotional and physical level.

Fitness is the fountain of youth.  If we don't make time for it, we will eventually be making time for illness.  Our body ages daily, but there are things we can do to slow this process.  Studies link eating healthy and exercise to longevity.  I don't know about you, but I want to maintain the best body for life.

When we start stopping is the same as giving up.  We get so caught up in believing fitness is a difficult process.  We also become frustrated without instant results and begin shutting down.  The negatives seem to outweigh the positives in our minds and ultimately lead to unhealthy choices.

Colin Cook, Shark Attack Survivor

You may believe the inability to lose 3lbs this week is a tragedy but how does that compare to someone who has lost a leg and still pushing?  We all need to fight for our fitness.  This comes in different ways for each of us, but stopping is not an option. As long as we are taking positive steps toward our health goals, changes are happening.  Have faith in the unseen and hold onto daily progress. Strength comes from the inside out. Don't start getting old and crumpled, feeling sorry for yourself because you decided to quit.


Age is just a number but we also create how we feel at every age and circumstance.  Stop and suffer the consequences of aging more rapidly or continue and enjoy the vitality of youth.  Life is full of choices and we are ultimately responsible for the outcome that is within our control.

Quality Ingredients

I was recently contacted by Carve Bar to sample and review their product.  I am always happy to give a shout out for quality products committed to giving back. Carve has created PROJECT ONE to support avid surfer Colin Cook during his recovery from losing his leg in a shark attack.

Protein is added to quality ingredients you know

More on protein bars with my must read article: "Weird Ingredients in Protein Bars".  

"Protein bars are popular and claim to help you lose fat, gain muscle and improve workouts. Everyone seems to feel good eating one but have you ever wondered about those weird ingredients?   Most articles will tell you how to choose the right protein bar but leave out the gory details lurking beneath the wrapper."

If You're Going to Eat It, Buy the Right One

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When it Comes to Fitness, Live Beyond Your Dreams

Fitness needs to stop being a dream we think about and start being an action we put into practice.  There are so many factors getting in our way.  Negative thoughts and self-defeat are high on the list.  Using "too busy" as an excuse is another fitness barrier.  Frustration not seeing instant results can cause us to wrongly think it will never happen.

We need to live beyond our dreams and realize we all have the potential to achieve success.  Remaining positive in a negative world will be first on the agenda.  No more downing yourself before even trying.  "Busy" is a word used for people who really don't want it bad enough.  Lastly, there is no such thing as instant results.  Daily progress needs to become the focus.

Now, take action!  Start by making a plan and sticking to it.  Schedule your workouts, meal prep, stop eating fast food, and hanging out with negative people. You are responsible for your body and what it looks like.  You want it?  Go get it. This is called living beyond your dreams.  Nothing is going to happen until you make it happen.

Fitness is a permanent lifestyle change not something that magically occurs. Time to wake up and stop dreaming.  You can make healthy happen for you and that doesn't mean it will look like Peggy Sue or Dapper Dan.  This is your journey, your body and your fitness.  You will never look like anyone except your best healthy self when it's all said and done.  Are you ready to live beyond your dreams? Straight talk but all in fitness love!

I keep handing you the tools, motivation and awesome articles to help you achieve your goals.  Start reading these "Are You Eating for Muscle?" and "Are You Causing a Slowed Metabolism?"

READ EVEN MORE!

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Be Well and Stay Healthy! Darla ~

Stop Over Complicating a Simple Process

The only hard thing about fitness is our negative thoughts.  We convince ourselves a disgusting diet is needed and endless hours of exercise are required. We go as far as considering it a burden and  a "cramp my lifestyle" occurrence. Instead of turning our nose up at the very thought of getting healthy, we need to stop over complicating a simple process.

Do you think people decades ago farming for a living to survive and working hard from sunrise to sunset worried about a diet?  They may have spent hours doing physical labor, but it was life and eating healthy.  Nothing complicated, just some sweat, and eating home cooking straight from the garden. Their bodies represented how they lived which unfortunately now is replaced by couch potato channel surfing and stuffing our faces with processed food.

Every nutrition source out there is going to tell you the same story about what is required.  No need to jump from diet to diet searching for some secret.  The problem is within our thoughts and unrealistic expectations.  You want to lose 20 pounds in a week and look like a fitness model.  Not going to happen.  We also want the process to be an easy quick fix requiring no workouts and drinking magic shakes while remaining on our sofas.  Wake up America!

Being fit and healthy is really simple.  Eat greens, grains, lean meats, healthy fats, drink lots of water and exercise at least 3 times per week.  Nothing hard about it and it's not a diet.  Why is this process considered boring, tasteless, and the end of fun in life?  Society and marketing have done a great job brainwashing people to believe a load of crap.

Eating a fresh organic crisp apple or perfectly grilled chicken breast are not what I call horrible.  Are you kidding me?  Remember eating celery stuffed with peanut butter?  Now that's a healthy treat full of flavor and fun.  Being fit will take tossing the food myths and getting real with your thoughts about health.  It will also require you to move your butt off the couch and into the gym.  Exercise is what you enjoy.  Love basketball?  Start playing.  Enjoy dancing?  Look into a Zumba class.  I like to use the kids jungle gyms at parks and play around on those doing pull-ups, step-ups, and triceps dips for example.  No more excuses or beliefs fitness is complicated and time to embrace the simplicity of the process. You can do it ... will you?  All in fitness love and Stay Healthy!

More great reads by yours truly "Parties, Food and Maintaining a Lean Body" and "Food Quality Not Calories is What Counts"

Read My Articles!

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