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

 

 

 

Mountain Climbers in my Fancy Tights!

 

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.

Come try OutdoorFit! Click here for new schedule.

Love,

Mary

Thanksgiving Gratitude with Dee!

 

Dee Selheim has been coming to OutdoorFit for almost a year. She joined in December which is a very brave time to join. The Winter Warrior season was just about to hit! Dee was motivated by the birth of her Granddaughter in October of last year. She wanted to be the run around, get on the floor and play, fun Grandma. I am sure Dee will be bringing out the hoops for her Granddaughter!

Dee and the Hula Hoop!

Dee has gained so much strength, flexibility and endurance. Bonus round: She is feeling fabulous and her clothes are fitting better!

I am very grateful for all of my OutdoorFitters. I am so happy that Dee Selheim is part of it. She brings lots of laughter and joy to the workouts!

 

The perfect ending to the workout!

Happy Thanksgiving!

Love,

Mary