We had to put George down, our 7 years old golden retriever. So so sad to lose him to cancer. It happened so fast without much warning. Anyone who is a dog owner knows how hard this is. He was a member of the family and a happy one that just loved everyone! His greatest joy was walking in the the neighborhood with a big fat stick in his mouth.
I have been spending so much time in my gardens, planting and crying, weeding and crying, pruning trees and crying. This is how I deal with grief. Years ago, my mom had a stroke, the day I found out and was waiting for phone calls. I painted my kitchen red. Action and sobbing is how I deal.
Here is a short video, I encourage you to please stop putting chemicals on your lawn or in you gardens. Take a moment, bend over, pull a weed and think of George. I will think of George. He was the happiest of dogs.
Do you love to exercise for the sake of exercise? I do! I know I feel much better after a workout. It has been raining here for days now. This morning, I was so happy to go workout under the eaves with 2 of my brave adventurous OutdoorFit ladies. I know working out under the eaves is not so exciting but we were there and got our workout in. I love a touch of craziness. We could have been home sitting on the couch drinking coffee. We all felt better for it.
Here is my latest video with Gail Harrigan. She started OutdoorFit because she wanted to get stronger and have more endurance on the tennis courts. She also loves to ski. At 67, she wants to continue on as long as she can. She knows the importance of strength and endurance training.
For added benefit , Go outside and move.
Do you need more motivation?
Here are some of the healing benefits from exercise according to Dr. Christiane Northrup.
“The benefits of regular, moderate exercise are almost innumerable and include physical, mental, and emotional benefits. Studies show that women who are physically active enjoy better health than women who are sedentary.”
Better immune system functioning and increased levels of immunoglobulins
Lower overall cancer rate
Decreased risk of heart disease
Decreased risk of breast cancer
Longer life expectancy
Less depression and anxiety, better mental efficiency and speed
More relaxation, more assertiveness, more spontaneity and enthusiasm
Stronger bones
More restful sleep
Higher self-esteem
Decreased insulin sensitivity
More energy
Decreased PMS symptoms
Weight control
Maybe you are just wanting your clothes to fit and to feel comfortable this summer on the beach. There is nothing wrong with that.
Come to OutdoorFit!
The workouts are very effective! Warm up, HIIT, Strength and Foundation Training. I end with a few yoga poses. We cover it all. . It is a 45 minute workout and you will leave feeling fabulous and ready to take on your day!
You will meet fun people like Gail. Go up and read the benefits of exercise again. You will feel great about yourself. I hope you will join in. Click here for schedule.
Go enjoy a walk.
It is so important to stay in shape so you can do what you love.
I have the gardening bug back. I discovered Garden Answers on YouTube, and I am so inspired to get my yard into shape. I went through the master gardener program around 10 years ago. I became obsessed with gardening and had so many plants in my yard. Now I am more interested in beautiful low maintenance simple gardens.
As many of you know, I have decluttered and simplified my home. I feel as though I need to do the same to my gardens.
I had lilies and other assorted flowers in front of my picket fence. This year, they were covered in weeds, so I decided to rip everything out and start over. I also have deer in my yard on occasion. so, I choose deer resistant plants and I am hopeful it will work. I live in the suburbs. The deer do not belong here. It is very sad. They need to go live happily in the woods.
Here is a short video of the beginning stages of the garden. I planted Winter Gem Boxwoods along with Lamium as ground cover. I am waiting for the Blue Kazoo Spirea from Proven Winners to be delivered. I will plant them in front of the Boxwoods. On the corner of the fence, I transplanted a beautiful butterfly bush. I am excited, it is going to be pretty and simple.
I have done so much gardening this spring. I am so grateful that I am OutdoorFit and for all of the Foundation Training that I have done. My back is strong and healthy! It is all about Functional Fitness and being able to do what you love.
I was a competitive runner and spent hours training every week. I am no longer interested in running hours. Running does not serve my body. I created OutdoorFit for myself and of course is great for others. It is a 45 minute workout which includes a warm up, HIIT, strength training, Foundation training and a little yoga for a warm down including a mini back massage. I do the workout 3-4 times a week. I feel great. Fit and Fabulous …Aging Optional.
Here is a quick workout. Repeat 3 times and you will be finished in 12 minutes!
I end every OutdoorFit class with shoulder mobility and calf stretches.
Exercise and movement is so important. I love being strong and fit so I am able to do my own yardwork. I love the work of Katy Bowman of Nutritious Movement. She incorporates movement into her day. It is a whole different mindset. I love it!
Pruning my Crepe Myrtle. Nutritious Movement.
Interested in coming to OutdoorFit? Click here to learn more.
Exercise and Movement is not enough for optimal health. Is your eating out of control? Need a tune up? Are you craving sugar? Check out my 7 Day 7 Day Feel Fabulous program.
Last week, my niece Katie came for a visit. She took me shopping at Old Navy. “Aunt Mary, you need a change from black tights.” I wasn’t sure when I bought them. I wore them to OutdoorFit and I love them! They are fancy compression tights. I feel energized, able to run faster, jump higher, Super Woman and so much fun! Thanks Kate!
Here is a 4 minute HIIT workout for you. HIIT is great, work hard, recover and go again. It is a very effective workout to boost your metabolism. It can be done anytime, anywhere and no equipment necessary! Give it a try!
I love mountain climbers. Mountain Climbers are a fabulous full body workout and easy on your back.
Blend everything in a food processor until dough is achieved. Dough will be wet, that’s good! (I use the vita mix and it works fine.)
Roll into bite sized balls then lay flat on a air-tight container and freeze. They last for months but they’re so delicious I bet they won’t.
Remove from freezer and let thaw 6 minutes before eating for optimal deliciousness!
From Lee From America
I like to top the ball with a little yogurt and or nut butter. So good! I made them for coffee hour at church and the kids loved them too. It makes me so happy when the kids like them! It is So much better than eating sugary cookies!
Cashew Vanilla Cookies that you can have for breakfast! No grains, No sugar! These cookies won’t spike your blood sugar. They are super easy to make. I use a bowl and a wooden spoon to mix or get messy and just use your hands.
* INGREDIENTS *
2 cup cashew flour
1 tsp baking soda
1 egg
3 TBS unflavored protein powder
1 tsp vanilla extract ( non alcohol )
½ cup grassfed butter ( room temp )
1 tsp liquid stevia
* INSTRUCTIONS *
Preheat oven to 300 degrees.
Mix everything in a bowl, forget the spatula and just use your hands.
Form into little bites ( about 24 ) and place on parchment paper on baking sheet.
Press lightly with fork.
Bake until golden brown ( about 20 minutes ).
Added Treat! I make sandwich cookies. The filling is a non-dairy cream cheese. I like kite hill almond cream cheese. Sometimes, I use goat cheese cream cheese. I whip a tsp of maple extract and a tsp of stevia into the cream cheese with a fork.
Lizzie is a client of mine. She starting working with me in August. I am so impressed how Liz committed to the Fit and Fabulous Program and she has seen results!
Her goal was to lose weight and to feel her best. She has lost 13 pounds. She has eliminated the sugar and diet soda in her diet. Liz focuses on eating a balanced clean diet and she takes pharmaceutical grade supplements. She trains with me twice a week and walks the other days. She has increased her weights and is getting stronger while shedding the pounds!
She has been asking me for cookie recipes that she can enjoy during the Holidays. She doesn’t want the sugar. Today, after the workout we made Cinnamon Butter Cookies with only 5 ingredients!
I found the recipe online. Thank you Jenny Fitness!
* INGREDIENTS *
2 cup almond flour
1 tsp cinnamon
1 tsp baking soda
1 tsp vanilla extract ( non alcohol )
½ cup grassfed butter ( room temp )
1 tsp liquid stevia
* INSTRUCTIONS *
Preheat oven to 300 degrees.
Mix everything in a bowl, forget the spatula and just use your hands.
Form into little bites ( about 24 ) and place on parchment paper on baking sheet.
Press lightly with fork.
Bake until golden brown ( about 20 minutes ).
* Makes approximately 24 cookies, 1 serving = 2 cookies * Approx per serving: 180 calories, 17g fat, 4g protein, 4g carb, 2g fiber
I love that you can mix the batter with your hands. It is so simple and easy! They are cookies that are good for you!
Please give these a try and share the recipe with your friends. Let me know how you like them!
Let me start this post by telling you that I have released 7 pounds this past year by eating more healthy fats! In the process, I have reduced my sugar and grains. The amazing part is I really don’t miss it.
I am determined to have a happy, healthy and cozy December because I don’t want to detox in the New Year!
I am excited to share some fun healthy recipes with you this month!
Here is a fabulous easy recipe for you. Happy December!
The basic recipe is from Mark Sisson’s The Keto Reset Diet.
1/3 cup coconut oil
1/3 cup coconut butter
Melt in a double boiler and then add your flavorings. Today I added 1 TBS ghee and 1/4 chopped pecans. Pour into a silicon mini muffin mold. I have the regular mold so they come out like wafers. Freeze. Pop the fat bombs into an air tight container and keep in the refridgerator or freezer.
Recipe makes 10 fat bombs. 123 calories.
Give them a try and let me know what you think!
Happy December!
Love,
Are you searching for coziness like I was? Check out the Hygge December Challenge with Andreea of Little Bites of Joy.
