exercise

one week…2.4 pounds lighter!

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Tuesday morning check in. I am down 2.4 in a week! I measured my waist last week and it was a tight, suck it in 31 inches. Today it got there with ease. Whew~

This has been an easy process, cutting back on my eating and bumping up the exercise a little bit. I had a daily glass of organic red wine and Sunday night is always ice cream night at our house. A cup of vanilla with a spoonful of caramel sauce. AND I am 2.4 pounds lighter! No deprivation here.

I am putting this all together for a September program. Interested ? It is amazing what accountability can do. We will raise each other up! Let me know, I will put you on the list!

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Riding my bike in the basement.

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Day 3

Bump it up…I have my workouts Tuesday, Thursday and Saturday morning. Usually, Wednesday all I do is walk George the dog. Today, I rode my bike in the basement for a half hour and sprinted a few of the commercials.  The sprinting is key, boost the metabolism, and puts you into a fat burning mode.

Small changes can make a big difference. Working on the menopausal belly.

I would love to hear from you. What are you doing for exercise?

Love,

Mary

“8 miles in a 7:05 pace.”

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I was able to run that pace for that distance as a training run at one point in my life.

I have been watching Casey Neistat’s videos. I am a bit obsessed. I love his energy and enthusiasm.  Have you heard of him? He has quite the following, kids love him! The reason why I am writing about Casey is that he loves to run. He lives in NYC and he films some of his runs. You can just feel the energy. He announces his distance and his time when he is done. ” I just finished 8 miles in a 7:05 pace.”

I don’t run much anymore. It doesn’t serve my body, too much impact. I don’t really miss running but I do miss the feeling of being comfortable running that fast. “In the zone.”

What to do? I focus on what I am able to do and improve on that.

I work out 3 times a week with my class. It is a wonderful workout and takes care of everything. Endurance, Strength, and Flexibility. I have a wonderful community. We laugh, talk out our problems, cover all the bases.

We do run 1/2 mile or so as a warm-up. I do enjoy that. I don’t always run as a warm up. I have learned to listen to my body and not push through. I am fit… my program works. #fitandfabulous

Here is the link to learn more about my workouts. If you are local, come join us. Commit to 2-3 times a week and you too will be Fit and Fabulous! I am putting together an afternoon class in the fall. Let me know if you are interested. I am working on time and days now.

That is it for now!

Love,

Mary

I couldn’t do this ten years ago!

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10 years ago, I could barely do 2-3 push ups in a row. I was a distance runner with no concern with upper body strength. Now, my workouts are a 45 minute full body workout focusing on strength, endurance and flexibility.

Check out the push-up off the ground. I was impressed with myself the first time I did this and to be honest I am impressed every time I do it:). It is very empowering. We are working on this in my class and most of the ladies can push up off the ground. Are you local? Would you like to learn more about my program. Click here.

FIT AND FABULOUS…AGING OPTIONAL

One of my clients touched his toes last week! It was a big deal. Flexibility is also so important. What are you working on today that you couldn’t do ten years ago? Please leave a comment. I would love to hear from you.

Rest and Restore

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It has been 7 days of Rest and Restore.

This is one of the responses from my friend Jessica that I received after my last blog post about being benched.

” This is great! Nice reminder to everyone. Now, make a suggestion when you say “slow down and take care of you” so many people don’t even know what that means or how to do it so breaking it down with a few little/easy to mix into your day examples will show them even more how practical it can be. Right? Like even saying little things you do that help u to actually “slow down” (that aren’t the result of back pain) but just your normal day to day little things u throw in there to actually “slow down and take care”….!!!”

In so many ways I feel guilty about rest and restore. Something physical needs to happen to actually stop me. This week back spasm actually stopped me.

I have had a minor set back this week. I am striving for optimal health, fitness and feeling great. I want to achieve this in an easy way.  I am tried of pushing so hard to achieve it.  In the past, as a competitive runner, I pushed for years. I have been reading Dr. John Douillard’s author of Mind, Body, Sport work on Nose breathing.

I want to share one thing you  can easily integrate to rest and restore even while exercising.

Breathe in and out through your nose. It is amazing the difference this can create immediately. Breathing through your nose creates a calm and activates the parasympathetic nervous system. Breathing through your mouth is an emergency response, flight or fight as though you are being chased by a bear. Mouth breathing activates the sympathetic nervous system which tends to increase your heart rate and adrenaline.

While exercising, I would get confused when to breath in and when to breath out. Here is a tip from my smart husband, “Breath in and blow it up”. For example, while doing a pushup, breath in through your nose and BLOW IT UP out your nose while you are pushing your body up. (Great video idea…coming soon:) Make sense?

I would love to hear from you. How do you slow down and take care of yourself?

Slow down, Rest and Restore. Savor and appreciate.

Slow down, Rest and Restore. Savor and appreciate.

I have been BENCHED!

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It is time to rest, which is not an easy thing for me to do. I love working out with my group. I love how I feel when I workout. Doing pushups, mountain climbers and burpees is  all very empowering.

Sometimes your body tells you to slow down and take care of yourself. My body probably has been telling me that for awhile but I don’t like to hear it.

This weekend went spent hours in the car and my back seized up so now I really need to rest, ice and some foam rolling.  Movement is good but I can’t push it to the pain level. I tend to push through the pain as an athlete you learn to do that. Right? I don’t need to anymore. The goal is to be healthy, fit and feeling good.

So for now I have been benched.

Sometimes you just need to sit on a swing.

Sometimes you just need to sit on a swing.

Actually, I can move as I want as long as it doesn’t cause pain. Movement is good, pain causes inflammation. It is especially important to be taking my supplements now. They will help reduce the inflammation in my body.

How do you do with taking time off from working out? Does it make you cranky, irritable or are you happy to have a break? I would love to hear from you.

Take away…be nice to yourself!

Love,

Mary

Check out the ABS!

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Full disclosure...not mine:)

Full disclosure…not mine:)

Menopausal belly, flatter stomach, less bloat…  I have been working on feeling my best.  My abs don’t quite look like the photo BUT there are times when I feel like that. Strong abs are very empowering!!!

I have reduced my grains, I am not totally grain free, because I don’t want strict rules for myself. It doesn’t work. It  increases my cortisol levels causes gas, bloat and weight gain. I am so happy I have figured that one out! It doesn’t pay to be mean to myself! I do so much better when I go easy.  If I do have grains, I have a small portion and I am okay with that.

I am drinking a gallon of water a day. I have a cute mason jar and I drink four of them a day. That alone makes me feel  and look better.

I have great workout classes three times a week. I have a wonderful community #fitandfabulous, we have an effective workout, laugh and and it becomes an occasional therapy session. All included in the price of the program! That is how you make exercise work for you! It needs to be fun!

 Do everything you can to bring pleasure into your life right now!!!

Hula hoops…great ab workout!

How are you feeling?   Are you feeling stuck? Are you tired of not fitting into your clothes? Constipated? Hot flashes? Do you need some support with all of this? Are you  ready to get rid of the bloat and have a flatter stomach? I am here to support you. We are all in this together!

From a happy client. “I am going through menopause and struggling with hot flashes and waking up at night.  I have had  constipation issues all of my life. After three days on the Healthy Gut program I feel so much better from a constipation stand point and bonus round, no hot flashes and sleeping great.!” Elizabeth

Are you  ready to get rid of the bloat and have a flatter stomach?

Outdoors…

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Do you get outside everyday? I do. I have George the dog who needs to be walked everyday twice a day. He loves weather, rain, wind, snow, sun. He is not crazy about thunderstorms.

Lately, I go out and work in my gardens. I try to limit it to 20 minutes a day . Just that makes you feel better, even if all I am doing is pulling dandelions or picking up dog poop. It just makes you feel good.

Grandpa Sam's wheelbarrow

Grandpa Sam’s wheelbarrow

I wanted to honor Grandpa Sam’s wheelbarrow in my blog post. I have used it for years and so did he. It makes me happy to look at it. I did buy a big 6 cubic feet with a big fat tire which makes me happy too:)

Fit and Fabulous tip…Go outside everyday if only for a few minutes. It will make you feel better. “My body was designed to move and stretch and feel strong, flexible and alive. I love the feeling.” Dr. Christiane Northrup from her book Goddesses Never Age.

My Fit and Fabulous workouts are outside all year long. Come try a class. Hula hoops, Jump ropes and so much more. I can modify for any fitness level.

That is it for now. Go outside, take a walk, pick a dandelion, plant lettuce or just sit in the sunshine. Your choice.

Love,

Mary

Bring out the Jump Ropes!

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Are you concerned about impact? I love a little impact.

A year ago, I injured my low back, debilitating pain in my left glute, tingling around my knee. I went to my chiropractor and he said to me, how old are you? He wanted me to stop the impact, talk a walk, swim,  AND no impact.  I rested, took a few pain killers, went to physical therapy and I am back to working out.

I did change things up. I have created an effective workout that you do in a minimal amount of time.  I focus on recovery. I foam roll everyday sometimes twice a day, get really good massages, epsom salt baths, etc. After every workout, I include the Foundation training, the work of Dr. Eric Goodman.

I also eat a low-glycemic, low -inflammatory diet. I take really great supplements.  I especially like glucosamine with turmeric.

Today’s workout is a FUN one of course. When was the last time you jumped rope?

Here is the link to the Foundation Training that I do after every workout. You will finished feeling LONG and LEAN…an inch taller:) Go slow with it, build up, you don’t need to do the whole workout all at once. It is not easy but very effective. Strengthens and Stretches!

Is exercise FUN movement for you?

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I am taking Dr. Northrup’s online course Ageless Goddess. Dr. Northrup talks about the importance of movement and doing something that you love. You need to move and do something that you love.

Is exercise Fun movement for you?

I love exercise, I always loved gym class. I especially love working out with people. Doing mountain climbers at home by myself doesn’t thrill me, if I do them to music suddenly it becomes Fun. I love my classes and working out together, we laugh, have a good time and workout all at the same time.

I did take a few dance classes a few years ago and they were not fun for me.  I was the lady in the back row that was three steps behind. I would need to work at it and keep going for them to be fun. I do think about taking tap classes, I think that would be a good time!

What do you consider FUN movement? Yoga, running, skiing, hiking,??? Make it part of your routine to create happiness, joy and the outcome…FIT AND FABULOUS!

This is Fun for me! Working out outside in the sunshine with George the dog running around.