exercise

Do you need a recovery workout?

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I woke up feeling a bit stiff and sore. My hips are tight.  It is always good to move, you just don’t want to over do. I decided to walk a mile and do a low-key workout on the dock. We were filming on a windy day so please excuse the excess wind noise. It is all part of the charm:)

I have been enjoying the shorter workouts! They are very effective. It is so important to listen to your body. Today would have been a perfect yoga day. Honestly, I would rather be moving around on the dock.

Here is another fun short workout! ( It is almost always nice to have my pal George the dog along with me. He has started to grow on me. It has taken 3 1/2 years. I think I have survived the puppy years!)

30 seconds each

Total Body Extension

Push-ups

Squat 20/10 (watch video for instructions)

Jumping Jacks

Spiderman Climb

Bicycle

12 Minute workout with a Rock!

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I love working out outside, no equipment necessary. When it is time to up your game, look around and see what you can use. Today, I found a nice rock to add some extra weight to the workout.

Today’s workout is a 12 minute workout. I ran/walked a mile with George the dog and then did the workout. Please include some stretches when you are finished. I am finding these shorter workouts are very effective and I am feeling good!

Please leave a comment and let me know how you are doing with the workouts! it is amazing what you can accomplish in a short period of time!

have fun!

Love,

Mary

Quick but not easy core workout!

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Today’s workout was 5 hill repeats with George the dog. I would throw a stick in the lake for George and then sprint up to the top of the driveway before he got there.  Sprint up the hill and walk down. You don’t pound running up a hill. Less impact is the way to go.

I then did a 9 minute core work out. KILLER! I had to stop during the last round of lobster claw. OUCH! Let me know how you do.

 

30 seconds, three rounds, one minute rest between rounds

shoulder tap

knee to elbow

mountain climber

bicycle

ankle touch

lobster claw

A strong core is so important for the health of your back and how you carry yourself.  Straight and upright is the way to go. Fit and Fabulous…Aging Optional!

Are you looking for a quick effective workout?

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Sometimes it is hard to motivate myself to exercise on vacation. I like to exercise with people. I thought I would create a few videos while I am in Vermont.It feels like you are working out with me! George the dog and I ran/walk a mile as our warm up. I would run  the hills and then walked down them. There is less impact running up hills and lots of pounding going down. That is the game plan for now!

This is a 10 minute  workout…Fast, Fun and Effective! Please don’t forget to stretch when you are done! Let me know how you do.

Low-glycemic diet+ exercise +high quality supplements=OPTIMAL HEALTH!

Jump start your morning walk!

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We are streamlining OutdoorFit into 2 amazing workouts a week during the summer months. Wednesdays and Fridays 7:30 AM.

I have been working on what I need to do to keep in shape without doing too much. I want my body to be strong, vibrant and healthy. I don’t want to deal with overuse issues.

Yesterday morning, I dropped Thomas off at Dorbrook park for camp. Dorbrook has a beautiful 2 mile trail that George the dog and I like to walk. I decided to up my walk with a run/walk. I run until my body feels like I have had enough and then I walk. This is something new for me. I was a competitive runner and I know how to train hard. I am learning how to pay attention to my body. Long Runs no longer serve me. I am writing that out so hopefully I am listening!

My morning run/walk also included a 9 minute strength, cardio full body workout. Yes, only 9 minutes! I stopped at a picnic bench on the trail for George to lay down  in the shade.

Here is my workout:

30 second rounds.

Total Body Extensions

Push-ups

Squats

Jumping Jacks

Knee to elbow

Alt. reverse lunge

Rest one minute and complete 2 more rounds.

BONUS ROUND…after final set 10 burpees just to make it a great day!

I did a total of 45 push-ups, 45 squats etc. within the 9 minute workout! You can achieve a lot in a short period of time. Try it!

George the dog and I completed the 2 mile trail with a run/walk. People do like to stop us because George is so handsome.

Optimal Health= A low-glycemic diet, exercise and high quality supplements!

George sleeping after his morning run at the park! :)

George sleeping after his morning run at the park!
🙂

Roasted Chicken on Mixed Greens, Cashews, Bacon and Orange Dressing!

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Low-glycemic eating keeps your blood sugar stable, your hormones happy and promotes great health!I  follow a low-glycemic diet with very little grains.

Here is a typical lunch, bacon is an added bonus. I usually have left-over dinner on a bed of greens. I have been making different dressings to keep the salad interesting!

Salad dressing:

Juice of one orange

Juice 1/2 Lime

2 tsp maple syrup

1/4 cup olive oil

salt and pepper

Whisk it together and serve!

Roasted Chicken on mixed greens with cashews and no-nitrate bacon!

Roasted Chicken on mixed greens with cashews, no-nitrate bacon topped with a orange lime dressing!

I posted last week that I started on A-MA-TA, Dr. Northrup’s new product to help with Menopause symptoms. I am slowly weaning off my bio-identical hormones and so far so good. I am also doing the healthy gut protocol to help with the process.

Health Coach Tip!

Low Glycemic Diet +Exercise + High Quality Supplements = Optimal Health!

A Success Story!

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Every year my brothers and sisters get together for Mom’s birthday! Mom just wants her kids there which makes it really special for her and us! Dad cooks for all of us…AND we love it!

My sisters  make an annual OutdoorFit appearance since they have flown up for the weekend. We know how to have a good time together! Squats, lunges, burpees etc.:) This year, Patty said that the workout was so much more doable for her because she has been walking 20 minutes a day since January1st…. her 2014 intention. She began by just walking and now she is running and walking for 20 minutes and she is feeling a difference! Yeah Patty, a great start and here is a easy way to bump it up abit!

A Weekly Routine

  • 20 minutes of run, walking daily
  • 20 squats 3 times a week
  • Do the 20/10/20/10 plank for 3 minutes 3 times a week.

Squats are great functional movement exercise! Incorporate 20 squats, 3 times a week into your workout routine.

Be consistent and you will see results!

EMPOWERMENT

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Jane Sullivan is one of the reasons I am running OutdoorFit in the wind, rain, snow, frigid temperatures and  FOG!

My good friend Jane is a seasoned OutdoorFit athlete who had a birthday yesterday! She is the shining example of FIT AND FABULOUS…AGING OPTIONAL.

Jane has been a part of OutdoorFit since the beginning. She has embraced the exercise, a low-glycemic lifestyle with a few glasses of wine thrown in, and she takes the same supplements as many of the Olympic athletes!

This is what Jane has to say about aging!

One last thing…we have created a strong sense of community at OutdoorFit. Do you want to live a long happy healthy life? Hang with others that know how to do it!

Happy Birthday Jane!!!

Do you want to hear more from Jane? Click here

6 pack abs, core strength, flat belly!

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We would all like to have 6 pack abs and a flat belly.

Core Strength is what is important for our health and longevity. You abdominal muscles are a small part of your core. The core is actually many different muscles that run from your shoulders to your hips.

Good Core Strength

  • reduces back pain
  • improves posture.
  • enhances any type of athletic performance.
  • improves balance. (really important on the snow and ice)

The plank is excellent for core strength. I also love including the side plank.

20 second plank, 10 second side plank, 20 second plank, 10 second side plank

Build up to three minutes!

Have fun, do it during the commercials, challenge your family to join in. FAMILY FUN TIME:)

The Challenge!

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I became a personal trainer 6 years ago at the age of 54. I am stronger and in better shape now…(pushing 60). I am writing this to inspire you to get in shape at any age. I put together a fitness challenge last year for Team Northrup and I thought it would be FUN to bring it out again.

I challenge you to give it a try!

Here goes… time it and post your time. More advanced, time it for three rounds.

100 Jump rope or 100 jumping jacks
10 push-ups
20 squats
10 burpees
1 minute plank
touch your toes.