I am so grateful when I have a good night’s sleep. I know it is so important if I want to feel my best and have sustained energy throughout my day. It is frustrating when I don’t sleep well and feels like a waste of time laying in bed at night, not sleeping, and waking up tired. I was talking about sleep at OutdoorFit last week and one of the ladies suggested I take a Benadryl. I knew it wasn’t the answer for me but I had gone too many nights without sleeping well so I decided to take one. I slept better but I woke up groggy and had to rely on a cup of coffee to get myself going. I have been reducing my caffeine consumption so I don’t want to wake up feeling like I need a cup of coffee. I enjoy a glass of wine with dinner. I know alcohol is a sleep disruptor. I am now drinking 5 ounces instead of my usual 8 ounces. I am making small changes which are making a difference. I didn’t give up the wine and coffee completely because that would make me cranky.
I have been trying different routines to help me sleep. Here is the latest one that is working!
A hot cup of Mineral Calm and a scoop of collagen protein.
(Protein is great for immune function and muscle repair. It is good to take it at bedtime. There is regenerative work going on while you are sleeping.)
1 Stress Relief (Ashwagnda)
1 Chewable Calcium Magnesium
1 Pure Rest (Melatonin)
2 doTERRA Serenity
It might seem easier to pop a Benadryl but I don’t wake up groggy with my new bedtime routine.
I have been resistant to writing this post, which means I need to write it. I weighed 148.8 in 2015. I now weigh 136. I know the number on the scale is not everything. I also know I feel better when I am lighter. My goal was to get down to 135lbs, which I am on occasion. My weight fluctuates a bit. I am thrilled that I have been able to lose my menopausal weight. It was something that I wasn’t sure was even possible. I was in good shape at 148.8 but was unhappy to be and feel so heavy. I am always researching, reading and listening to podcasts about health and wellness. I have taken simple steps that created new habits, They have made a big difference!
WOW… I took this picture 8/3/15.
7 steps to Fit and Fabulous!
(I know you can get there too.)
Bulletproof Coffee: My Breakfast is a cup of organic bulletproof coffee made in my French press. I blend coffee, 1 TBS Brain Octane, and 1 TBS unsalted grass fed butter in my Vitamix. Instead of spiking my blood sugar first thing in the morning, I am burning fat. This is an important first step. Don’t worry. There are other options if you are not a coffee drinker. As I am waiting for my bulletproof coffee, I start my morning off with a cup of hot lemon water with a splash of apple cider vinegar.
Intermittent Fasting: This was a game changer for me. I delay eating until after I workout. I am burning fat during the workout. I didn’t start to lose weight until I added this step.
OutdoorFit: Exercise is a key component to Fit and Fabulous. I love working out outside! I have 4 weekly OutdoorFit classes which include 3 regular classes and 1 sprint day. I love my sprint day! It is an important skill to keep as you age. Once a week is sufficient. The other classes cover strength, endurance and flexibility. Every class ends with Foundation Training which is critical to keeping me going.
Eat Organic Food: I eat lots of vegetables, healthy fats, protein and small amount of grains. It is so important to eat the best quality food that you can afford. Buying high quality food is a priority.
Supplements: I take pharmaceutical grade supplements every day, twice a day. You can’t possibly get all the vitamins and minerals you need from your food. It is so important if you want to be Fit and Fabulous!
Meditation: I am working on meditating 20 minutes a day. I feel much better when I get it in.
Sleep: I am always working on getting a good night’s sleep. I take magnesium, calcium and melatonin before bed. I go to bed about the same time every night, which is important in getting a restful night sleep.
Those are the basic habits that I implement every day. I am not perfect and I don’t want to be. I enjoy having a piece of cake once in a while. This has been a work in progress. It certainly didn’t happen over night. If you are interested, to get you started I am launching a 28 Day Fit and Fabulous Program January 10, 2020 on the Full Moon. It is always more fun with friends. Accountability is key!
The Full Moon is a fabulous time to get focused and take action. It is the time to bring the vision of yourself into reality, and align your thoughts with your desired outcome. It’s time for more personal growth.
In order to live at your fullest potential you need to be healthy and fit.
The Fit and Fabulous 28 Day Program will put you on the path of looking good, feeling strong, confident, calm and creating a positive attitude.
I know when you do things with others you will have success. Peer pressure can be a good thing. It is important if you want to be healthy and fit, you need to hang out with people who are healthy and fit!
I have lost ten pounds, my face is looking a bit drawn, and I am noticing my wrinkles so much more. What can I do? I am 64. I am so grateful that I have lost the weight that I put on during menopause. I am Fit and Healthy. What are a few wrinkles?
This weekend Dan and I went to a black tie wedding . I was so grateful that I could fit into a skirt that I wore to my son’s wedding 11 years ago. We look like we belong on top of a cake!
I have been debating with myself whether or not I should post this video. I will be honest it was a little upsetting to see myself looking so wrinkled. But, this is not all about me. It is about Ivone, who is doing great on my 90 Day Fit and Fabulous Gold Program. She is feeling so much better and is getting stronger while losing weight at the same time! Go Ivone!
It is all about your attitude, right? I have been reading High Performance Habits by Brendon Burchard. Yes, I want to be a High Performer at 64! Brendon recommends you coming up with three words that describe your Future Self. I have been thinking about it. Enthusiastic, Energetic, Vibrant are the three words that came up. My New Year’s word is Positivity. It all works together. This morning, I was driving to OutdoorFit feeling a little flat. It was cold and windy this morning and I remembered my words. It helped and we had a great workout.
I have just figured out how to listen to podcasts on my phone and it has opened up a new world! I love listening to it in the car. I have been following the Bulletproof coffee guy Dave Asprey. His tagline is Power Mind and Body. Who doesn’t want that?
I have gone back to Bulletproof coffee. I add 1TBS of Ghee and 1TBS Bulletproof XCT oil to my morning cup of French Press organic coffee. I blend it up in the VitaMix. I really like it and it grounds me.
I am using the My Fitness app to track calories. I was concerned by the amount of fat I was adding back into my diet. I am working on changing my set point. I was stuck at 145- 146lbs for awhile. Now, I am down to 143 lbs. Slow, but at least it is moving. I know it is just a number but I feel empowered, fit and lighter when that number is down. Embrace the Healthy Fats!
I keep my daily calories around 1500. I save enough for a glass of wine with dinner because it makes me happy!
I have been slowly increasing my exercise. Here is a great HIIT workout that you can do in a few minutes.
I have started to run again. I do a lap around the fields at the end of the workout. I feel good. I am loving my New Balance Minimus Shoes! They make me happy every time I put them on! I am able to run without my orthotics which is thrilling!
The point of all of this, it is possible to get stronger and lighter as we age, without all of the aches and pains. Here is my friend Gail. She survived OutdoorFit this morning. It included the 3-5-7 HIIT, weight training and Foundation Training for strength, endurance and flexibility.
Gail at 60 something!
Did you workout this morning? Are you local? Are you feeling Fit and Fabulous? Come try OutdoorFit!
I have cut back on fruit the past couple of years because of the sugar content. No longer! The key in all of this is to enjoy moderation.
I was on Instagram and came across Anthony William the Medical Medium’s post about grapes. Amazing how good there are for you! “Grapes have been called the “queen of fruits” due to being one of the most nutritious and medicinal foods available since ancient times.”
This morning I made a Mango Smoothie.
According to The Medical Medium, ‘Mangos are one of the most popular and nutritionally rich fruits in the world and are often referred to as “The King of the Fruits”. Mangos are an amazing source of vitamins A, C, E, and B-complex as well as health promoting flavonoids such as beta-carotene and alpha-carotene. Mangos are a powerful anti-cancer food and are specifically known to help prevent lung, breast, colon, prostate, blood, and oral cancers. ”
Let’s Be Healthy together. Would you like to join me in a 14 Day shake or two a Day along with taking high quality Pharmaceutical Grade Antioxidants and Minerals? You will feel a difference. Small Steps can make BIG changes.
Next group starts June 12th. Click here for more information and to sign up!
What does a clean home have to do with being Fit and Fabulous? I have been reading about cleaning schedules, decluttering, and sparking joy all at the same time. I feel so much better when my house is in order inside and out! When it is not I feel cranky, agitated and a bit overwhelmed.
I have been working on a schedule that works for me. I don’t want to spend too much time everyday cleaning. 1/2 hour tops. It is good to step away from the computer and move. No one bothers me when I am doing chores.
Back to Fit and Fabulous…I know when I am peaceful, calm and happy I eat less. I start to let a few pounds drop as well. This winter I was holding on to the weight. I know being cranky and agitated increases your cortisol levels and tells your body to hold on to the FAT! It is so great when it all becomes an easy process where you don’t think about it.
I joined Andreea Fegan’s month of Minimalism Challenge and her Simple, Healthy, Decluttered Living public Facebook group. I ask myself why am I spending time doing this? Taking pictures, posting, and encouraging others to join the group. It brings me joy, happiness AND it is fun! Today, I posted about what the best mop is for hard wood floors and I got an answer. So great!
A Clean kitchen window with no curtains. Let the outside come inside.
How do you bring peace and calm into your life?
It is not just about a clean home. It is important to feed your body the right food. Do you need a jump start to releasing Fat?
Elaine Milner, 79 came to my outdoor workouts about 3 months ago. She felt she was beginning to lose her balance and flexibility. Her daughter Jennifer encouraged Elaine to try my program. The first day I was concerned because her balance was off. Elaine kept at it and within 2 weeks she was so much better!
You don’t want to move like an old person. WORK ON YOUR BALANCE!
Here is LOVELY ELAINE…
She also joined my 7 Days…Feel Fabulous Program. I designed the program to help get your hormones in balance so you feel your best. You lose your sugar cravings, sleep through the night and you might just lose the nagging aches and pains. “I felt so much better within a couple of days. The gas and bloat were gone. ”
It is time to Lighten up in so many ways. It is springtime. Fit and Fabulous Lovely Elaine shows that it is possible and FUN at any age! I am so grateful that she is part of my Program.
I have had issues with my back for a long time. I remember hearing about degenerative L4 and L5 in my twenties. I was a competitive runner and I know years of running wasn’t good for my back. I would walk around with ice packs in my pants to reduce the pain and inflammation.
Fast forward to three years ago. I did something to my SI joint doing nothing of course. It created numbness around my left knee. I was in PAIN, I went to my MD, she gave me drugs. I had chiropractic care, massages, acupuncture, physical therapy. I did it all! I had x-rays at that time and was told that I needed to reduce my workouts. I didn’t want to accept that answer. I kept searching.
I found Foundation Training by Dr. Eric Goodman. I started to do the exercises. I went to see Dr. Phil Pritting at Integrative Wellness Group in Belmar because he was a certified foundation training instructor. I really started to improve and I was so happy take control of my own back problems. Of course, I started to include these amazing simple exercises into my classes.
I have been doing well. I am able to do my workouts. I still have issues with numbness around my knee. I wanted to make sure that my back wasn’t getting worse. So I decided to go back to Integrative Wellness for a tune up to see Dr. Kyle Klim. I had another set of x-rays taken. I am happy toreport no significant changes in my spine 3 years later.
“In order to live an extraordinary life, you need Extraordinary Healthy!!! ” Kate Northrup
I was on a Facebook Live business training last Saturday when Kate said the above quote. It really stuck with me. I came down with the flu which lingered on for two weeks. I haven’t been sick like that for years. I take really good care of myself. Many people around me have had high fevers. I didn’t have that. It pays to take eat well, take your supplements, exercise and sleep!
You really appreciate having good health when you are sick.
I am back! How is your health?
Would you like to have more energy? Are you tired of feeling bloated and achy? Suffering from Hot flashes? Are you craving sugar, salty carbs or caffeine in the afternoon?
A Beautiful Organic Salad
I have put together a 7 Day ..Feel Fabulous Program which will put you on the path to Extraordinary Health. Your next step is up to you.
I am on the journey right along with you!
Check out the program and see if it is right for you. I hope you will join us. It is so important for your health to be part of a supportive community.
“I feel really good. I haven’t eaten so many vegetables in a long time. Your jump start is exactly what I needed. I feel so much better!”
” I feel great. I lost two pounds and the bloat!”
“The Program has been amazing. My aches and pains are gone!”
First off it is always about HAIR!. 2 years ago I decided to stop highlighting my hair and go grey. I blogged about it. I joined a silver hair group. I interview others about going grey. My hair is dark with out much grey. Yesterday, I decided that I needed a little sunshine on my head and had my hair highlighted. I will need to resign from my silver hair group.
On to Amy Feeling Fabulous. Amy joined our 7 Days…Feel Fabulous Program. She was our A student. It began as A+ but she had a run in with a Justin’s Chocolate peanut butter treat and caved. Only, for the moment. She was back at it the next day!
She said that SHMEC is a great gift. She checks in daily to see if something is off. What did she do the day before?
Meet Amy Grossman…
Our next group is starting March 27th! How is your SHMEC? Is it time to Feel Fabulous? Do you have 7 days?