exercise

You can’t exercise your way out of a Bad Diet!

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A friend came to my workout this morning for the first time. She said she loves to exercise and workout. It is her diet that is out of control.

There are 285 calories in one slice of pizza. One of my ladies announced on Saturday that she had 6 slices of pizza, apple pie with phish food ice cream for dinner! Impressive! You would need to workout for hours to burn all that food off.

YOU CAN’T EXERCISE YOUR WAY OUT OF A BAD DIET!

The Holidays are upon us. Halloween is here.

Does that excite you or do you dread it? Most women dread it. Most of us do too much, feel run down, pop too many chocolate chip cookies in our mouth because it is the Holiday. You end up exhausted and gaining weight.

The Holidays give us permission to overindulge, skip workouts, eat tons of sweets and drink way too many fun cocktails. Most end up gaining 7-10 pounds and so addicted to SUGAR! I would end up with a yeast infection in January from all the sugar in November and December. Not anymore.

What if you did it differently this year? What if the focus was on connecting with loved ones, expressing gratitude, taking care of yourself and actually improving your health. Start the New Year Healthy, Vibrant and Fit!

How would a Fit and Fabulous Holiday feel?

It feels like you are loving yourself.

It feels like you are not feeling deprived and gaining weight.

It feels like you are Fit and Fabulous and your clothes fit.. You wake up happy, healthy and vibrant.

Do it differently this year and join my Fit and Fabulous Holiday Nutrition Challenge!

Here are the details:

  • The Fit and Fabulous Holiday Nutrition Challenge begins Monday, November 17th- Friday, December 12th. You will enjoy a fabulous Thanksgiving in the middle of it!
  • Register by Tuesday, November 4th

When you join the Fit and Fabulous Nutrition Challenge:

Lose 4-5 pounds in the first week and 10 -15 pounds by the end of 28 days, if you have weight to lose.

Control your cravings, turn into a efficient Fat Burner instead of a Sugar Burner, by balancing your blood sugar.

End emotional eating

Increase your energy

Sleep better

Clear and glowing skin.

Eat properly and supplement for optimal health and weight.

Save money on your grocery bill with our top-rated delicious smoothies , bars and supplements.

Tips on preparing simple holiday meals.

Short effective fat blasting workouts

Facebook Community Support and Weekly Check in Calls.

Are you in? Go BIG and Love yourself! Commit to the full 28 days.  Too much? Email me for other options.

Register here to be Fit and Fabulous in 2014!

A fat blasting strength program!

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I am proud to say I have developed a high quality fitness program and it doesn’t take hours to get you fit! It takes 30 -45 minutes 2 to 3 days a week.

Here are the components

Warm-up: take a  5 – 10 minute walk or jog and perform a few functional movement exercises .

High Intensity Training : 8 minutes, 30 seconds on/ 30 seconds off. This morning we did BURPEES! Very effective and doable! You can jump rope, do mountain climbers, sprint, jumping jacks. etc. JUST GO HARD, ALL OUT FOR THOSE 30 SECONDS! You want to become breathless (anaerobic) , then you have 30 seconds to recover. Repeat 8 times.

Studies show that High Intensity training (I am happy to improve all of those points. How about you?)

  • Lowered  body fat
  • Improved muscle tone
  • Firmer skin and fewer wrinkles
  • Higher energy levels
  • Improved athletic speed and performance
  • Boosted sex drive

Strength Training: We usually do 3 sets of strength training in 30 second intervals, Push-ups, DB Rows, Lunges, Squats, Tricep Extension etc.

Core Training: This is the long and lean portion of my program. So effective! Your body has 29 core muscles located mostly in your back, abdomen, and pelvis. This group of muscles provides the foundation for movement throughout your body.  It is so important to keep these muscles strong to support your back and improve your balance. I love Foundation Training, created by Dr. Eric Goodman.  This training  strengthens and stretches your muscles…very time efficient!  Love it!

It is also so important to take the best supplements that you can. Take care of your self.

Holiday Nutrition Challenge starting soon. YOU CAN’T EXERCISE YOUR WAY OUT OF A BAD DIET!)

 

A quick effective intense workout! Love Burpees!

A quick effective intense workout!

I feel longer and leaner!

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Last spring, I hurt my back actually my Sacroiliac joint. I didn’t do anything except overused the area. I had pain and kept pushing through. Can you relate to that? Of course, I started to think oh I am too old to be doing my workouts. A person my age shouldn’t be jumping around, doing burpees, sprinting…blah, blah, blah.

I went to the chiropractor had a month of physical therapy, took ibuprofen, a few muscle relaxants. I began to feel better but I still had lingering numbness around my left knee. Do I need to accept this numbness?

I started going to yoga again and kept up with my massages. I was better but still had the numbness around my knee.

I came across the work of Dr. Eric Goodman and Foundation training. I have been doing his workouts for a few weeks now and I feel so much better! I wake up feeling LONGER  AND LEANER! It is so empowering! Of course I have incorporated the training into my 7AM work outs.

I started my new class in September. It is now a 45 minute class. I love it! I have short intense effective workouts. This morning we jumped rope for 8 minutes, 30 seconds on, 30 seconds off. My ladies are great, jump with 2 feet fast with no pitter patter, very impressive. We did 2 rounds of weight training and then finished up with Foundation Training. Everyone goes home feeling LONGER ,LEANER and EMPOWERED!

I have also  strongly encouraged my ladies to take the best quality supplement like I do. You get amazing results, when you eat a low-glycemic diet, exercises and take your supplements! THAT IS HOW YOU BECOME FIT AND FABULOUS!!!

FIT AND FABULOUS

FIT AND FABULOUS

Healthy Bones

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Everyone wants to look good. In order to look good you need to take care of the inside as well. Today’s post is about STRONG HEALTHY BONES.

Postmenopausal can experience a significant amount of bone loss the first ten years after menopause. It is so important to eat well, take high quality supplements and do weight bearing exercises.

DIET

  • Eat a low-glycemic diet to avoid spiking your blood sugar. It is important to eat some protein and some fat with all meals to maintain normal blood sugar.
  • Gluten sensitivity might be a problem, I would avoid grains as well.
  • Eat plenty of vegetables and some fruit, (I love berries in my morning smoothies.)
  • Eat calcium-rich foods, nuts, organic or raw cheeses, salmon, dark green vegetables are wonderful. (Sardines with bones are great but personally I don’t enjoy them.)

Supplements

  • Multi-vitamin/Mineral Supplement
  • Calcium/Magnesium
  • Vitamin D (good to get you levels checked)
  • Fish oil
  • Probiotics
  • Digestive Enzyme
  • Fiber (drink lots of water)

It is so important to buy the best pharmaceutical grade supplements that you can. These are what my family and I take.  I highly recommend them! Your bones will thank you:)

Exercise

I can’t leave you without a workout video for strong healthy bones. Have fun with this one!

12 minute fat burning workout!

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I am creating a new program which starts next Thursday …check local workout page for more details!

What is the minimum You  need to do to stay in Fit and Fabulous shape?

Today’s workout  includes 30 push-ups and 30 burpees! I think that is enough.

First, I did  my PT back exercise to warm up, a mile run/ walk with George the dog , my 12 minute fat-burning workout and finished up with a few yoga stretches . A perfect workout!

30 seconds of jumping jacks

10 push ups with a T

30 seconds alternating rear lunge with a cute knee lift

10 burpees

30 second plank

Complete three rounds and don’t forget to stretch.

love,

Mary

I want to feel FABULOUS, VIBRANT and HEALTHY!

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FABULOUS, VIBRANT AND HEALTHY! …that is the GOAL!

I have been doing a lot of soul searching the past 6 months. I hurt my back and had to take some time off, physical therapy etc. I have always been athletic which is a very ego-driven adventure. Working out and being Fit is very important to me and my ego.

Christa and I created OutdoorFit 7 years ago. It has been a great run. We taught and encouraged women to do things they never thought they could do. My friend Jane became an athlete in her 60’s. We changed lives, created winter warriors and had a great time doing it!

It is time for a change, A NEW BEGINNING! A few weeks ago at a workout I looked up and in class we had two 70 something, three 60 something, two women in their 50’s and a youngster who just turned 40! I thought this is AMAZING! Fit and Fabulous…Aging Optional!!

It is time to create a different workout. It will still be intense but perhaps for 12 minutes instead of 25 minutes. 60 burpees in a workout is very empowering but not necessary for your health and well being. How about 25 or so? It will include more stretching… flexibility is key for any age.

I have also been tweaking my diet. I know I can’t exercise my way out of a BAD DIET! I don’t want to be working out so hard. So I need to be more aware of what I am putting in my mouth. I want to feel FABULOUS, VIBRANT and HEALTHY.

My program is coming together and will begin in September. I am excited to be announcing the details soon. So please stay tuned.

For a sneak preview, I am having a Fit and Fabulous event Thursday evening in Red Bank. I would love to see you there. More details here and please RSVP.

Love,

Mary

Sorry, in the shadows…These are AMAZING WOMEN!

fit and fabulous

Rethinking Retirement!

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This blog post has been in my draft file for a few months. I thought this week would be the perfect time to post it. The old is falling away and it is time to look at life in a new way.

I was on my monthly Team Northrup telegathering this week. It is an international call with Dr. Christiane Northrup, her daughter Kate and her sister Penny.It was an interesting talk about retirement . We are all living longer than the retirement age of 65 and why not continue on and do what you love. I got involved with Team Northrup because I am interested in building residual income  by helping myself and inspiring  others to be healthy. It is very important to have a subculture that supports and I have found this with Team Northrup.

I wanted to share this with My OutdoorFit ladies. You are a subculture of phenomenal ladies who aren’t afraid of doing something just a little different from your peers in almost any kind of weather. I wanted to Thank you for that!  I was listening to the call when Dr. Northrup starts talking about Mary. (ME!!!) A woman who is in her “inner circle” and one of her leaders in Team Northrup. Here is the recording of the Telegathering…Rethinking Retirement. I am at minute 11:23!

Click here to access the recording.

I like to listen while ironing:)

Thank you for allowing me to share.

Love,

Mary

Why not continue on doing what you love and make money until the day you die? Instead of wondering whether you are going to run out of money before you die? What do you love to do?

HWF

 

Time For A Change!

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I have been working on creating a new program for the fall and I am excited about it. It will be a new beginning! September is a good time for a new program, back to school time, turning 60 (WOW) etc. I have been looking at  my fitness and well being in a different way the past 6 months.

Here are some of the ideas and thoughts that I have been working with. Creativity and ideas have been flowing. I feel like I am on the right path and hope to inspire you as well!

  • Easy, Peasy
  • Rid of aches and pains or at least reduced.
  • Healthy Weight
  • Minimum amount of exercise that you need to stay in shape.
  • Can’t exercise your way out of a BAD DIET!
  • Laugh everyday!
  • A lovely cup of coffee in the morning and a glass of wine in the evening…just because:)

More Details to come!

If you are local please check out the Fit and Fabulous event page. Join me for a organic cup of coffee or organic wine depending on the time of day. Wear your sneakers  we will be having a mini workout to start the event!  Please RSVP!

Love,

Mary

Ease, Grace, Simplicity!

Ease, Grace, Simplicity!

 

10 minute circuit training

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I have been working on creating a new program with the minimal amount of exercise to feel good and stay in shape. When I was in Vermont, I would do a more challenging workout one day and back to the core workout the next day.

This is a challenging workout. Give it a try and let me know how you did.

Love,

Mary

 

It is a new day!

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We are back from vacation and tomorrow it will be two months until the Big 60! Now is the time to make a few simple changes so I will be really Fit and Fabulous!!!

We spent the weekend at my sister Patty’s house. She took great care of us which was so nice. I noticed that she calmly makes her meals. I on the other hand feel agitated when cooking and I am eating while I am cooking and cleaning up.

A FEW SIMPLE CHANGES CAN MAKE A BIG DIFFERENCE~

  • I am no longer eating while cooking or cleaning up.
  • I am keeping a food journal. I have tried before and quit after a short time. Keeping a journal also prevents you from popping food into your mouth. I will look into apps. Anyone have a suggestion? I am new to apps:)
  • I will be easy on myself. I will continue to enjoy a cup of coffee in the morning and a glass of wine at night!

This morning, I made scrambled eggs from the farmer’s market with organic mozzarella cheese over a bed of greens. I had a lovely cup of organic coffee with half and half. I took my high quality supplements along with A-ma-ta. (NEWS FLASH! I AM OFF THE BIO-IDENTICAL HORMONES! MORE ON THAT IN ANOTHER POST.)

George the dog and I went to the park. We ran/walked and then a 9 minute workout. This is a before shot. We were not quite as pretty when we finished.

MARY AND GEORGE

Optimal Health = Low-glycemic diet + exercise + high quality supplements! EASY PEASY!

Please leave a comment. I would love to hear from you. What changes are you working on?