How to Feel Better?

I enjoy inspiring women to be strong, healthy and fit so they can live empowered fulfilled lives. It is important to put your body first. How do you feel in your body today? Are you cranky and agitated? It is important to lead from a calm and centered place. I have so much extra energy at times which is not always a good thing. I love working out because it calms me and I feel so much better when I am done. Over exercising is not a good idea though. There are other ways to ground yourself.

10 Tips to a Balanced Grounded Life.

How to Feel Better?

1. Get Clear About What You Really Want And Journal. It is very powerful to start writing your thoughts down. I have been listening to Marie Forleo’s Everything is Figure Outable. She has an exercise in her book where she has you answer the question; What do you really want? Every day for 7 days, finish this sentence in writing. I really want… After the 7 days, go back and circle the ideas that repeated for you. I have gotten a clearer picture on what I want.  Being focused is an energy saver!

2. Go Outside. Garden, Compost, Walk, and of course OutdoorFit is an excellent option.  Have you heard of Forest Bathing? The Japanese consider it plant medicine. It is called shinrin-yoku. Forest Bathing is walking in the woods and breathing in the forest air.  It has amazing health benefits. It improves your gut biome, boosts immunity, reduces stress hormones, blood pressure and heart rate. It just makes you feel better!

3. Eat Organic Food. Focus on vegetables and protein. Buy the highest quality food that you can afford. What you put in your mouth truly matters. I love starting my day with a cup of organic bulletproof coffee and ending it with a lovely glass of organic wine.

4. Practice Gratitude. It is easy to practice gratitude when life is going well. It is also so important to find blessings in the struggles. Life will feel lighter when you practice gratitude.

5. Read Daily. It is an effort for me to sit down and read a book. I am now committed to reading at least 10 minutes every morning. I’m currently reading Dave Asprey’s Game Changers. I have picked up a lot of great ideas from the successful people profiled in the book, just by reading 10 minutes daily.

6. Meditate. I am working on meditating 20 minutes a day. It has been very helpful.  I am calmer. Meditation activates the  parasympathetic nervous system. Leading from place of calm instead of having a fight or flight response is very powerful.

7. Declutter. Start getting rid of the things that you no longer love or serve a function for you. Check out my post about my closet. I feel so much better with less!

8. Create a simple cleaning schedule. This has been so helpful to me. I spend a little time everyday cleaning.  It makes me happy to come home to a clean simple home.  Dust your baseboards once in a while. You will sleep better.

9. Say Something Nice To Someone. Be a cheerleader!  Stop talking about yourself and start asking questions. Pay attention to how it makes you feel.

10. Get a good night sleep. This is always a work in progress. Shut off the electronics, have a cup of tea, or take an epsom salt bath before you go to bed.

How do you practice self care? What is important to you? I would love to hear what is working for you!

Love,

Mary

My Mom ran the NYC marathon at 56!

Last night my Dad sent a photo of my Mom running the NYC marathon at 56.  I love this picture of her. The Grand-kids call her Nana. I guess the printer decided to shorten it to NAN. She started running in her early 50’s. Many years ago, my husband Dan and I were running races. My Mom and Dad thought they would start running as well. It was a lot of fun.

Mom is now 88. She no longer runs, but continues to work out at the Y. She is an amazing person. She is a mother of 8 children, 23 grandchildren and 10 great grand-kids! She loves us all and remembers all of our birthdays!

My Mom is Fit and Fabulous…Aging Optional!

Have you thought of trying something new and you think that you are too old? You will never know unless you try.  I hope this short post about my Mom inspires you. Give it a try.

Love,

Mary

 

 

June

I almost gave up wine again. I really enjoy my evening glass of wine. It was slowly starting to be more than one glass of wine. I have been working hard in the garden. I like to keep my wine in refrigerator this time of year. I would come in around 5pm, take a shower and then come down to make dinner. I would pour a glass of wine and start cooking. I would pour a little more in my glass to have with my dinner. You know how it goes. I do fine if I stick to one glass of wine. I have a friend who announced she is not drinking for the month of June. I thought I “should” give it up for the month too. You know what, I don’t want to. I have done it before and it is aggravating.

Instead, I am recommitted to just one glass of wine and I am drinking 2 jars of water before I have the glass of wine. I am hydrated and feel so much better and I don’t want the extra glass of wine.

Here is the June Challenge and I encourage you to do it with me. Drink at least half your body weight in water daily. I weigh 137lbs. I  need to drink 68 oz of water. I am drinking 2 jars of water before meals and before my morning coffee. Each jar holds 16oz of water. I am drinking 6 jars a day which is 96 oz of water which is even better. Instead of giving up something that I really enjoy I am adding something that I will benefit greatly from.

Would you like to join me in the June Challenge? It is always more fun with friends!

Are you looking for a new workout? This is a great time of year for OutdoorFit.  It is a full body workout which will keep you strong and flexible with great endurance at any age.

Elaine 81, doing step-ups off a rock with an 8 pound weight! Don’t worry, I can modify for any fitness level. You don’t need to keep up with Elaine!

Hope to see you soon.

Love,

Mary

Watercolor Painting by my friend Deb Sparling.

Energize March

 

I started the month off doing daily Burpees with a push-up. . . 10 of them. I really wanted it to work. A few days in, I started to feel my SI joint. It has been an issue in the past and I want to keep it there! I hate to give up but I thought I would put my ego aside and just change the challenge.

Today, I did mountain climbers with a close grip push-up. I am working on keeping the push-ups close grip.  They are harder but easier on the shoulders. I felt cranky about doing them. It was 20 degrees and windy outside this morning, but I did them anyway. It was amazing. I felt so great when I finished!

Joyful, Happy, Energetic, Enthusiastic, Vibrant and Confident.

It is amazing what 4 minutes of intense movement outside can do for you.

Would you like to start your day feeling energized, enthusiastic, and confident? Do mountain climbers with me. I have them all timed out for you. Does it seem too hard? Start with 4 rounds or do them off a bench.

Have you started making Fat Balls? I have one almost everyday. I had one this morning after the mountain climbers. They are packed with healthy fats!  I added a scoop of cacao powder to the basic recipe.  So Delicious!

Energize the month of March!

Love,

Mary

Elena has lost 11.4lbs and 2 inches off her waist!

Elena started the 90 Day Fit and Fabulous Gold Program the end of October. She was concerned about starting during the Holidays . It turned out to be the perfect time. Elena was suffering from back pain when she saw me doing a founder on Facebook. We connected and she joined my Program and is down almost 12 pounds and 2 inches off of her waist. Elena’s back is strong and she is feeling so much better! She really didn’t think she was going to enjoy OutdoorFit especially in the winter. She said the workouts under the trees brings her joy and happiness! The Winter Warrior season is the Best!

I am enjoying the 30 day Challenges. I love the concept of the  4 minute workout. You can challenge yourself  and experience result in only 4 minutes! We finished our 100 day squat challenge today. The 30 day 8 point plank challenge was so effective that I am bringing it back in February. I am also energizing January with Mountain Climbers. 4 minutes! 8 Rounds! 20 seconds on 10 seconds off. Would you like to join in? Head over and like my Facebook Page. The Mountain Climber Fun is happening there!

Love,

Mary

Enthusiastic, Energetic, Vibrant and Wrinkled.

 

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.

Sissie, Meredith, Jane! 
OutdoorFit Winter Warriors!

Think about your three words for your Future self and let me know what comes up for you.

Do you want to feel enthusiastic, energetic and vibrant? Are you interested in learning more about my 90 Day Fit and Fabulous Gold Program?  The program will get you started!

Enthusiastically Yours,

Mary

 

Do you have 4 minutes a day?

 

There is so much you can accomplish in 4 minutes!

Last month, it was an 8 Point plank challenge which was so effective I think I will do it again soon.

This month, it is a 100 squats a day challenge. This morning I went on You Tube to see what has been done around the 100 squats a day. Of course, it is young women measuring their butt sizes and they want bigger butts. So, they are squatting. I am doing squats because I want to be strong, healthy and fit. There is something to the discipline of adding an exercise to your day everyday.

Here is a short video of how I made squats more exciting for my OutdoorFit ladies!

 

It is cold where I live. ” Adding a little cold to your life is a foolproof way to enhance your brain function, increase your recovery, burn more fat, make your mitochondria more resilient, and build your willpower.” From the Bulletproof blog.

Would you like to feel energized, Fit and Fabulous? Go outside and do 100 squats.

It is not too late to start!

Love,

Mary

How are you doing with your 2019 Health Goals? Have you given up already? Does it feel hopeless?  Would you like to join My Fit and Fabulous Community? It is more fun with Friends. Check out the Program Guide. We can set up a time to talk to see if it is right for you.

Rainy day, shorts fit, more energy!

 

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.

Love,

Mary

It is all about Functional Fitness.

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.

Happy Gardening!

Love,

Mary

Shoulder Mobility, Calf Stretches and so much more!

Movement Monday with Mary!

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.

That is it for today! Have a great week.

Love,

Mary