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

Cashew Vanilla Cookies

 

Cashew Vanilla  Cookies that you can have for breakfast! No grains, No sugar! These cookies won’t spike your blood sugar. They are super easy to make. I use a bowl and a wooden spoon to mix or get messy and just use your hands.

* INGREDIENTS *

  • 2 cup cashew flour
  • 1 tsp baking soda
  • 1 egg
  • 3 TBS unflavored protein powder
  • 1 tsp vanilla extract ( non alcohol )
  • ½ cup grassfed butter ( room temp )
  • 1 tsp liquid stevia

 

* INSTRUCTIONS *

  • Preheat oven to 300 degrees. 
  • Mix everything in a bowl, forget the spatula and just use your hands.
  • Form into little bites ( about 24 ) and place on parchment paper on baking sheet.
  • Press lightly with fork.
  • Bake until golden brown ( about 20 minutes ).

 

Added Treat! I make sandwich cookies. The filling is a non-dairy cream cheese. I like kite hill almond cream cheese. Sometimes, I use goat cheese cream cheese. I whip a tsp of maple extract and a tsp of stevia into the cream cheese with a fork.

Cinnamon Butter Cookies

Cinnamon Butter Cookies with Liz Finley!

Lizzie is a client of mine. She starting working with me in August. I am so impressed how Liz committed to the Fit and Fabulous Program and she has seen results!

Her goal was to lose weight and to feel her best. She has lost 13 pounds. She has eliminated the sugar and diet soda in her diet. Liz focuses on eating a balanced clean diet and she takes pharmaceutical grade supplements. She trains with me twice a week and walks the other days. She has increased her weights and is getting stronger while shedding the pounds!

She has been asking me for cookie recipes that she can enjoy during the Holidays. She doesn’t want the sugar. Today, after the workout we made Cinnamon Butter Cookies with only 5 ingredients!

I found the recipe online. Thank you Jenny Fitness!

* INGREDIENTS *

  • 2 cup almond flour
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1 tsp vanilla extract ( non alcohol )
  • ½ cup grassfed butter ( room temp )
  • 1 tsp liquid stevia

 

* INSTRUCTIONS *

  • Preheat oven to 300 degrees.
  • Mix everything in a bowl, forget the spatula and just use your hands.
  • Form into little bites ( about 24 ) and place on parchment paper on baking sheet.
  • Press lightly with fork.
  • Bake until golden brown ( about 20 minutes ).

 

* Makes approximately 24 cookies, 1 serving = 2 cookies
* Approx per serving: 180 calories, 17g fat, 4g protein, 4g carb, 2g fiber

I love that you can mix the batter with your hands. It is so simple and easy! They are cookies that are good for you!

Please give these a try and share the recipe with your friends. Let me know how you like them!

Love,

Mary

Butter Pecan Fat Bombs!

Does eating Fat scare you?

Let me start this post by telling you that I have released 7 pounds this past year by eating more healthy fats! In the process, I have reduced my sugar and grains. The amazing part is I really don’t miss it.

I am determined to have a happy, healthy and cozy December because I don’t want to detox in the New Year!

I am excited to share some fun healthy recipes with you this month!

Here is a fabulous easy recipe for you. Happy December!

The basic recipe is from Mark Sisson’s The Keto Reset Diet.

1/3 cup coconut oil

1/3 cup coconut butter

Melt in a double boiler and then add your flavorings. Today I added 1 TBS ghee and 1/4 chopped pecans. Pour into a silicon mini muffin mold. I have the regular mold so they come out like wafers. Freeze. Pop the fat bombs into an air tight container and keep in the refridgerator or freezer.

Recipe makes 10 fat bombs. 123 calories.

Give them a try and let me know what you think!

Happy December!

Love,

Are you searching for coziness like I was?  Check out the Hygge December Challenge with Andreea of Little Bites of Joy.

An interview with Andreea Fegan!

I am so excited about this blog post! I have been wanting to interview Andreea of Little Bites of Joy. We were  able to get together today and talk about the impact of her spring minimalism challenges! It felt like the perfect time to talk, right before the typical shopping season starts!

Here comes the amazing synchronicity spiritual part. I wanted to talk to her about coziness. A few years back, I felt like the coziness in my life had disappeared. I would tell friends  and they wouldn’t understand what I was talking about. ( I have figure a few things out like put a lovely candle and a bar of wonderful soap in your bathroom. It will feel cozy.) Andreea understands!  She just posted her latest challenge today!

HYGGE IN DECEMBER!

Hygge is a Danish word which means the quality of Coziness.

Click on photo to take you to a link to read more about the challenge! It would be so much fun to do this together!

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

 

Honeynut Squash Soup

The Honeynut Squash is a mini version of the butternut squash. I first discovered it at Trader Joe’s and then at the local Farmer’s Market. They are easier to slice and peel compared to  butternut squash.  I have been using a lot of squash this fall. It is so nice to cook in season!

I saw a version of the Squash soup recipe on Little Bites of Joy’s Blog. I was inspired to try it with the Honeynut Squash. You can substitute butternut squash or acorn squash.

Honeynut Squash Soup

1  yellow onion, chopped

1 tablespoon coconut oil

3 Honeynut squash, cubed (or about 5-6 cups)

1 can full fat coconut milk 

Chicken or Vegetable Broth

Sea salt and pepper, to taste

 

Saute the chopped onion in coconut oil until soft. Add the cubed squash and cover with broth.  Bring to boil and lower hit to simmer for 25 minutes until the squash is soft. Add 1 can coconut milk and blend with an immersion blender. Add salt and pepper to taste.

A special treat: Topped with crumbled cooked Niman Ranch Maple Bacon.

SO GOOD!!!

Love,

Mary

 

Can you hover over a Porta Potty?

 

Can you hover over a public toilet? A question you probably don’t think about until you are in that situation. I am very proud of that fact that my OutdoorFit ladies think of me when they are using a porta potty. A skill you really don’t want to lose.

I have entered Dr. Oz’s Next Great Trainer contest. Of course, I thought it was the Next Greatest Trainer! I had to create a short video about why it should be me! You will want to watch the video all of the way to the end. Lovely Elaine, 79 credits me for her ability to use a Porta Potty! So Exciting!

My Mission is to empower women to be Fit and Fabulous at any age.

 Are you able to get down on the floor  to play with your Grandkids? Can you spend the day in NYC and  run to catch the train or at least walk fast? Do you love to garden, but have stopped because it is too hard on your back? It doesn’t have to be that way!

My goal is for my clients to have energy and vitality to do what they want!

Many of my clients came to OutdoorFit because they knew they needed to work out. My women soon learn that they are able to increase their weights and do a push up off the ground. They notice they are able to move through their day so much better. Their balance and flexibility improves and their favorite pair of jeans fit.

Does this sound like something for you? Click here to learn more.

See you soon!

Love,

Mary

PS. I will let you know when Dr. Oz calls about the contest!

I have to push myself to say YES!

 

I haven’t written a post in over a month. I had an event in October that gave me angst and took over my creative thoughts. I am not much of a traveler. I would like to be but it creates anxiety for me. It is really comfortable for me to stay home, teach OutdoorFit and make soup. After awhile that life starts to feel dull.

I have to push myself to say YES!

I am so glad that I said YES this time. My nephew’s black tie wedding on Figure Eight Island, NC was October 21st.  My husband Dan and I decided it would be best to leave Thomas at home for this one. Dan was happy to volunteer to stay home with him. I drove myself crazy trying to decide if I wanted to drive 10 hours on a Friday, then turn around and drive 10 hours on a Sunday.  Of course, I had to talk to all of my friends about it. I finally made the decision to go.

I left early Friday morning. About three hours in, I thought of my sister Carol. Carol and I never got along. She died 13 years ago, and I haven’t thought  about her in a long time. I decided to ask her to be my angel, and invited her on the trip. It felt that  she came along with me. I arrived on Figure Eight Island in 10 hours!!  An uneventful trip! I even stopped every 2 hours to do a founder to keep my back feeling good.

Do A FOUNDER!

I came home so excited that I had managed the trip by myself in an uneventful manner. I feel like I need to continue saying YES. I had so much fun!

(The outfit is another blog post.) It is another example of saying YES.

Do you have issues saying YES to things? I would love to hear from you.

Love,

Mary