My Genetics, Muscle and Eating LOTS of Carbs

My Genetics, Muscle and Eating LOTS of Carbs

carbs Darla Leal hard gainer muscle skinny woman

To this day I dislike the "skinny" word and believe me, I have had my share of teasing until I discovered how to build curves with resistance training.  I have my Dad's genetics and I am thankful, but it has been a challenge to put on muscle.  I am also constantly hungry and burn up energy like crazy so if I do not eat lots of carbs, I would not feel good and in fact, light headed.  My metabolism seems to work faster than I can fuel it and it can be frustrating.  Some say they can just look at food and gain 5lbs whereas if I look at food, my metabolism says let's burn it up.  I will not workout if I feel hungry and prefer to down a healthy meal before hitting the weights.

I just so happen to be one of those people on the other side of the spectrum that works hard to put weight on and fattening up with crap to be "skinny fat" is not what I am looking for. My goal is to pack on lean muscle mass and that is done eating quality healthy carbs, lean proteins, and healthy fats. I have been the brunt of online attacks for looking too skinny, too thin, manly and even have had anorexic tossed my way.  That has been overshadowed by my followers who enjoy seeing a woman with muscle on her build and knowledge that anorexics are unable to sustain lean mass because their body is wasting away using it for energy.  This blog is not about any "hate" thing because that goes along with being an Internet personality and putting myself out there to help people.  My skin is thick and my knowledge is confident and that is what matters.  Also, this personal share is to dive into how my body functions and what I do to maintain my muscle.

Genetics do play a small role in our physical appearance, but we absolutely have the power to change things by what we eat and how we challenge our bodies.  I work hard and eat (a lot) to support that.  I don't believe in diets nor do I teach that in my personal training practice.  Just because some genetics may predispose obesity doesn't mean that we are to accept it and not even try to be a healthy person.  The same goes for lean genetics like mine.  We are all in this boat together with differing body types and how they function.  Regardless of our body makeup, it is important to put up a fight for what we want and not give up.

I have recently published two outstanding articles on the about.com network "Eating for Muscle" and  "Diet Mistakes Women Make Trying to Gain Muscle" helpful for lean mass gain and also fat loss.  Check those out!

Are You Eating for Muscle?
Read the Article!

Diet Mistakes Trying to Gain Muscle
Read the Article!

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Be Well and Stay Healthy!

Doing What I Can with what I Got is Good Enough

Doing What I Can with what I Got is Good Enough

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When it comes to fitness and especially my workouts, I make them my own.  If you have read my "About Me" section,  you are aware of my medical issues requiring modification to certain exercises.  I do what I can with what I got and it is good enough.  I can recall feeling defeated after my injuries and especially during neuro-rehab when I could not even lift my head off an exercise ball. Tears of pain and frustration would flood over those appointments, and almost to the point of giving up.  I would pray every night for things to be different and wake up the same.  Ughhh ... what an ugly place to be, but there I was years ago.  I became so determined to fight, and I did.

Fast forward to now and I am in a much better place physically, mentally and spiritually. Going though tough times builds a tough inner and outer shell. The point of life is not to understand everything that happens to us, but handling it the best we can when "hard" knocks on the door.   Giving up would be easy and so would being angry but what good does that serve ... nothing.  Acceptance of me and what I can do became the focus.  Becoming my best at what I could do to maintain the body I worked so hard for took some creative program planning, but I am all about trial and error and finding what works.

I am in tune and listen to what my body is telling me and there is a difference between a "feel good" sore and this does not feel right sore.  If anything twinges in the "not right" direction, I put on the brakes and immediately modify and do something else.  I do not believe in pushing past something that will hurt my body and land me flat on my back or worse.  I appreciate the gift of what I can do and will not "fudge" this up.  Do I miss certain things ... yes, and I get so excited watching others perform what I used to do and want to jump in and do it with them.  That is just my inner athlete still alive and well, but my outer athlete will dictate what I can do now.  Exercise is about being smart and creating a quality life.  So many do not realize how good they are supposed to feel and accommodate pain day after day.  I am determined to increase my lean mass while decreasing or eliminating pain.  I know what it feels like to be in severe pain and how hard I have worked to achieve being pain free.

My fitness journey is not about doing what others can do, but doing the best at what I can do.  It is about acceptance of my body and the thoughts surrounding it that belong to me.  I believe in adopting a healthy lifestyle to create a quality life which is one of my motto's I teach daily.  It is about doing what I can with what I got and that is good enough.

Thanks for stopping by my blog and head on over to the about network and read my latest article "Holding Water? Herbal Diuretics Can Help."  We all struggle with feeling bloated and puffy from water retention.  The worst part is not being able to fit in our clothes, right?

Reduce Water Bloat with Herbs ... READ THE ARTICLE

Stay Healthy Fitness Tip:  IT'S GOOD ENOUGH

Strive to be your best you each day and do what you can with what you got!

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Thanks for Reading and Stay Healthy!

Age is Never the Deal...It's What I am Doing Through the Ages

Age is Never the Deal...It's What I am Doing Through the Ages

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Age is just a number and I wear 51 proudly. Actually, I do not even think about it unless someone makes a comment.  Inside I feel youthful, energized and can still do the splits.  I recognize my limitations and focus on what I can do to the best of my ability.  Each day is a new chance to make better choices physically, nutritionally, and mentally.  I give time to reflection and am thankful for the many blessings God has given me.  I have been through a tough journey in life and today I am still smiling, extremely happy, and going strong with my fitness.

It really comes down to a state of mind and I refuse to get all "hum-drum" about getting older and instead focus on what I can do to improve my life through the aging process.  Age is never the deal but it is what I am doing through the ages that counts.  I can sit around like a bump on a log, depressed, and seeing my life as half over or embrace that my life is more than half full.  I choose the latter and enjoy the challenge of becoming stronger physically and mentally.

Sometimes aging holds a stigma of "grandma/pa" wearing frumpy clothes with huggable large hips and hair always in a bun. I am not describing this to be offensive and I have to laugh because I am a "Nana" always wearing my hair up because I am either sweating my literal ass off in the gym or teaching clients.  When I am not on the job, I enjoy wearing trendy clothes, letting down my long hair, and adding a bit of makeup.  I do believe in less is more in the makeup application department.  In fact, I do not use foundation at all and prefer a tinted moisturizer with a sunscreen to protect my skin.  I am all about "dump-the-frump" and will never fall into wearing the "Mom's jeans" category.  I am who I am and part of being a fit over 50 woman is being able to wear what I want.

Older, wiser and definitely better is what comes with aging.  It is an honor and privilege to live each day and I refuse to let the gift of life down by not giving the best of me in return.  I believe in a quality life and in quality health.  Eating healthy and exercise are a natural part of who I am and I would feel absolutely out of sorts without it.  I steer clear of drama and try to keep stress to a minimum.  Life is too short to entertain ugly mental stuff that does not nourish my soul in a positive way.

Getting Fit Over 50 IS POSSIBLE!

I will always be a strong motivator for all people and especially those over 50 who think getting fit is not possible.  I am here to say being your best healthy and fit self IS POSSIBLE.  Life hands us all bowls of cherries and it will be how we respond to those cirumstances that will create a stronger, and healthier person.  It is not the time to give up, eat like crap and not exercise because there is some sort of belief that it will solve something.  The result of that behavior is an unhealthy and very unhappy person winding up in the "frump" zone.  Life is short and precious and not taking care of yourself is really wadding up your gift and throwing it on the floor.  It is time to stop wasting time and fight for your fitness regardless of your age or circumstance.  Remember, age is never a deal so stop focusing on the number as if it defines you and start putting in the effort of adopting a healthy lifestyle.  Now, that is what counts!

Enjoy my latest article "Not Losing Fat? These Not So Obvious Reasons Could Be the Culprit" on the about.com network.  I would love to read your feedback by posting a comment below and if you feel comfortable sharing areas in your life the article may have touched on.  We are all works in progress!

Not Losing Fat? Read the Article

Stay Healthy!

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My Journey through Menopause

My Journey through Menopause

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My journey through menopause is more of an update since my "Mad at Menopause" article written a year ago.  Head on over and read that before diving in here to get the full story of my symptoms, frustrations and actions to resolve them.

Instead of being mad at menopause, I am now calling it a journey through menopause.  The drastic symptoms have softened thanks to research, talking with my doctors, and making treatment decisions that best fit my body.  As women we will all experience menopause and the havoc placed upon our bodies during this transition.  Menopause is part of life and health and not a subject to be hushed and brushed under the carpet.  There is no shame or embarrassment discussing anything that relates to health and fitness.  We have lived too long with our heads tucked between our tails and still thinking how dare we use the term "vagina" in public.  Come on now, we are all grown women and men for that matter and this is a `need to take care of issue` for women and the men who support them.

One year ago I was plagued with unbelievable hot flashes that tormented my days and nights, fatigue, irritability, foggy thinking, inability to sleep, vaginal dryness, numerous urinary tract infections, decreased libido, and complete frustration that consumed me. This is a brief description of what can be read in the above referenced article fully outlined in ugly detail.  I think menopause was at the forefront of every conversation I had with my husband back then and "thank you God" for such a supportive man.  It did not matter how physically fit I looked on the outside because my inside was so out of balance I did not feel confident sexually or as a woman.  This weighed on me heavily and I was desperate to fight menopause with all I had.

One year later and I am feeling fabulous.  I no longer take OTC herbal blends and decided to give bio-identical hormone therapy a try. I have been on the bio-identicals for 10-months now and the improvement in menopause symptoms is remarkable. In addition,  I have continued the low dose estrogen vaginal insert pill and very happy with the `plumped up` results.  I also use natural coconut oil and vitamin E suppositories regularly for internal vaginal moisturizing.  My hot flashes went away within 2-weeks of bio-identical therapy and as the months have gone by, I feel like my old self again.  Emotionally and physically my body feels like it has been brought back into hormonal balance and I am functioning at what I would call a normal level.

My confidence is renewed, my thinking is clear, and sex is great.  I am taking an additional herb that I will not disclose right now until I can provide fair feedback.  I will share that it has to do with increased vascular functioning.  My lifestyle of eating healthy and exercising regularly continues to help residual menopause symptoms.  The only thing remaining is irregular bleeding which is normal on or off bio-identical hormones.  I may go 3 months with no cycle and get that surprise period which can be light or heavy.

I do not know how long I will require trans dermal bio-identical hormone therapy but am happy that I made the decision to go this route for my body.  It has changed my frustrations into stress free days of going through the transition and I look forward to no longer having periods...sweet freedom. Sharing my journey through menopause is not only informative but to support you are not alone in the process.  However, we are all individuals needing to be our own health care advocates.  It is important to make the best choices for ourselves through research and doctor discussions.  If anything, be motivated there is hope to feeling better going through menopause and always be pro-active when it comes to your health.

Check out my article "Menopause: Fight Back with Food" on the About.com network for more great info on the subject.

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Dedicated to my Beautiful Husband

Stay Healthy!

Darla

Eat Like a Fitness Expert to Achieve YOUR Best Body

Eat Like a Fitness Expert to Achieve YOUR Best Body

Darla Leal eat for fitness goals fit over 50 fitness motivation fitspiration healthy meal ideas

I recently posted this motivation on my Stay Healthy Instagram and Facebook:

My Goal is to be my BEST ME, Fit Over 50

" I do take the time to read your feedback and comments left on motivation that I post and excited that you are striving to adopt a healthy lifestyle. Showing images of those who are dedicated to fitness to include myself are to encourage and inspire. I have also read feedback of a negative vain and I want to address that. I am going to get very personal with you and you can read more about me in my Blog if you choose. I am over 50, a fitness professional and freelance writer that works extremely long hours. My day does not end when I step out of my studio. I look the way I do because of the lifestyle I walk daily. I do not spend hours in the gym and in fact limit my workouts to one hour 5 days a week. I indulge on treats on occasion and eat incredible tasting healthy food. I am a woman of God and my faith helps me with inner strength and getting through each day. I am passionate about helping people get healthy and would love to hug everyone making this choice. I believe life is a gift and I am not here to be anyone else or look like anyone else. I am also not here to shame others for not looking like a fitness model. My goal is always to be my best me each day and in that I may fail but pick up and keep trying. My image is to show that it is not too late, no circumstance too hard, and even injury so severe to not be able to do something. You are working on being your best you and to use articles and images as inspiration or motivation. Getting angry and discouraged because you are not personally making the choices to change your body does nothing but fuel resentment and may even cause you to walk away from trying. I pray that your thoughts and feelings would be changed for the positive and your focus to become a better you starts with today. Fitness is a journey and we are all works in progress reaching for our best and never perfection. Embrace the now, love who you are now and start working on better tomorrow's. But today is what we have and narrowing that down more, this moment is the concern. What you are thinking, doing and how you are acting right now...is it creating a better, healthier you? Have a blessed Sunday and Stay Healthy!"

The responses to this post were incredible, touching, inspiring and some definitely put a knot in my throat. I am a woman of my word and answering the call to several requests of what I eat on a weekly basis and my workout routine. I will be begin with nutrition because I have found this to be the biggest struggle for people throughout my years of teaching health and fitness. 

I like to teach nutrition simply and focus on health.  There is nothing secret or costly about how to eat to obtain a fit body and too much complication has been placed on this topic.  It really is frustrating that so many suffer with food fears due to untruths floating around the media, in commercials and even TV shows. Getting back to the basics, taking a deep breathe, and releasing the stress surrounding food is the first item of business.  Once food is looked upon as our friend and not the enemy and cause of making us fat, can we embrace all the good things that food does for our body.

I am glad that I motivate and inspire you, but please understand that in this share, you are learning how to eat for your best body.  We are all works in progress, and I am far from perfect, but what I do is apply the best principles of healthy nutrition and fitness each day. That does not mean I am free from indulgence once in awhile.  If any fitness professional tells you indulgence never occurs that is a bold face lie and I will answer to that statement.  I have been in the fitness industry over 30 years and have had my share of burgers, fries, pizza and brownies.  I live a life of moderation and use a 90/10 percent eating strategy and sometimes 80/20 depending on the situation.  Eating healthy is also about balance and allowing for the occasional treat meal.

Moving on to what I eat typically during my work week.  I am a walk the talk trainer and adhere to what I teach my clients.  Results come when consistent healthy food intake and exercise are happening.  I eat a wide variety of healthy food from good carbohydrates, lean proteins, healthy fats and lots of water.  I can be a creature of habit and find myself eating the same meals everyday, except for dinner which is typically changed each night.  I believe in cooking at home being in control of what I put in my face and body.  I eat simply, never count calories, and if I am hungry I have gone too long without eating.  I space my meals every 2 1/2 to 3 hours and that works for me.  I use my palm as a guide for portion size and keep measuring cups handy for wet ingredients.

My typical daily nutritional intake looks like this:

Meal 1: Ozery Bakery Morning round with Coffee 

Meal 1: Option 2, Powered Up Oats with Coffee

1/2 cup steel cut oats
1/4 sliced banana
handful blueberries
handful walnuts









Meal 2: Open face peppered turkey and hummus

I enjoy this with a green smoothie
1 cup fresh pineapple chunks
large handful of power greens
(chard, kale, spinach), blend in water

Alpine Valley Organic Bread toasted
smear with organic hummus
top with peppered turkey











Meal 3: Sliced fruit with flax meal and yogurt

1 large nectarine or fruit of choice
I also like to use 1/2 cup blueberries
1/4 cup ground flax meal
1/2 cup Fage plain Greek yogurt
I like to top with a handful of raw unsalted mixed nuts
Stir and eat




Meal 3: Option 2, boiled eggs with sweet potatoes

1 full organic egg, 1 egg white mixed with mustard, sprinkle with paprika if desired
1/2 large sweet potato, cooked and cut in wedges

I like to dip my sweet potato in organic ketchup ... call me weird, but I have always been a ketchup kinda girl 





Meal 4: Grilled salmon and roasted veggies

Brussel sprouts, cauliflower, and red bell peppers drizzled in olive oil, and tossed with basil pesto and minced garlic. Roast in open pan at 450 for 30 to 35 minutes

season and grill salmon outdoors for 25 minutes






Other Meal 4 Options I enjoy:

Roasted Veggies and Egg

Healthy Grilled Pizza

Brussels and Baked Stuffed Pork

I enjoy a small snack before bed and that really varies between my mood.  I enjoy hummus or peanut butter on toast or if I have baked a healthy treat, I will have that.

For more meal ideas from my kitchen, visit my recipe page and also see my Sports Nutrition site on the About.com network.  I hope this information is helpful and provides a great foundation to simple and healthy meal ideas.

Enjoy my latest article on the About network ,"Natural Body Building: Eating for Goals" and guest written by Frank Gigante, Natural Competitive Bodybuilder and Lifestyle Coach.



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Darla Leal, Fit Over 50!

Stay Healthy!

Darla

Cheat Meals are a Part of My Healthy Lifestyle

Cheat Meals are a Part of My Healthy Lifestyle

80/20 rule 90/10 rule cheat meals Darla Leal how to

Yes,  I am a cheater of fabulous quality splurges and I like to re-define the term as a "treat meal".  I do not believe that having a fresh baked brownie now and then is cheating on my fitness program.  I eat healthy the majority of the time and follow a 90/10 rule where I consume a wide variety of good carbs, lean proteins and healthy fats 90% of the time and allowing 10% for indulgences like a glass of wine or chocolate.

I will even apply the 80/20 rule where I eat healthy foods 80% of the time and allowing 20% to splurge on foods not on my typical menu.  This comes in handy when on vacation or during the holidays.  It is realistic to want things that are considered "bad" and I am not immune to those cravings.  I will not turn down a piece of my Mom's home baked pie or biscuits with butter and honey ... are you kidding me?

Pizza is a Coveted Cheat Meal

When I do partake in something nutritionally naughty it has to be quality.  I will not be diving into Twinkies or Ding-Dongs, or any processed junk food.  I will indulge in home baked goods, whole wheat pastas, granola, chocolate and frozen yogurt on hot days. I do eat lean burgers and home made pizza as well.  When I do cheat, I still want to be in control of the quality of the food.  I also do not believe in gorging or having a free ticket on a cheat day to binge on thousands of calories.  That is defeating the purpose of a splurge meal or day.

I do not plan a "treat day" but go by my cravings.  If I want something, I enjoy it and move on.  I work hard, eat clean 80 to 90 percent of the time and know that eating a slice of berry pie Ala mode is not going to break my fitness bank.  I will indeed savor every bite of my indulgence and eat slowly.  I do that anyway, but especially with a food I have been craving.  This works for me, but may not work for you.

Having treat meals are always a personal choice as there are physiological and psychological issues to consider.  Those suffering with emotional disorders that surround food may not be good candidates for treat meals and should be under the guidance of a physician and at the very least a support group.  Also, newbie fitness adapters may not be able to manage treat meals just yet and succumb to past triggers and old behaviors.  Medical issues like diabetes requires food monitoring and certain treats may not be in their best interest.

I utilize treat meals for a balance in life and to enjoy everything about being a fit person.  I do not teach or live eating boiled fish and broccoli all the time and think that is going to sustain me.  I am smart in my treats and know when to stop.  I enjoy one or two times per week some sort of sweet treat or fun meal and still maintain my physique.  What it comes down to is the approach to the treat meal or day and not using it as a reward for being deprived all week.  Eating healthy should not feel like a burden or deprivation where looking forward to treat day to derail efforts occurs.  If that is the case, a review of your current nutrition plan needs to happen.  An eating plan that feels like crap will not last and send anyone running back to unhealthy eating habits.  Life is too short not to eat healthy and it is also too short not to enjoy some splurges along the way.

Read my latest article on Cheat Meals: Good or Bad? on About.com and also grab some Cheat Meal Ideas of coveted comfort foods gone healthy.

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Darla Leal, Fit Over 50

Stay Healthy,
Darla