Fit and Fabulous

Quick but not easy core workout!

Posted by

0

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?

Posted by

1

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!

Posted by

0

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!

Posted by

0

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!

Plant your lettuce and make a salad!

Posted by

1

People say organic is expensive, you can buy a packet of seeds and grow heads of lettuce!

I invited myself over to Rosanne Monroe’s Organic garden on Sunday because I wanted to be inspired! I love creative passionate people and Rosanne is one of them. She loves to garden, grow her own food and make delicious meals from it. You never leave her home empty handed.

Eating organic healthy food is so important and to love the process is even better.

Fit and Fabulous…Aging Optional!

Here is a short video of Rosanne in her garden…the birds singing in the background and the church bells ringing are the perfect background sounds!

“I put the seeds in the ground and ten days later MIRACLES HAPPEN.” Rosanne Monroe

If you are inspired to plant please share and post your comments.

(Special thanks to RED our camera guy!)

Thank you!

Love,

Mary

PS. Grow your lettuce, make a salad, eat a salad and take your vitamins🙂

The importance of hanging with healthy friends!

Posted by

0

I had 2 of my friends come over this morning. We had a small cup of coffee while we talked about getting off of coffee. We did Dr. Mark Hyman’s 10 day detox together two months ago and now we have slipped back to some of our old ways. I think it is important to connect and raise each other up.

As you know, if you read my last post, I would like to get off my bio-identical hormones and replace it with a-ma-ta. A-ma-ta is Dr. Northrup’s new product which is  an plant from Thailand that has been used for years to support women’s health through Menopause.  Dr. Northrup was having a Live facebook Q&A and I asked her about it being an adaptogenic substance. Here is her response. “There are 2 kinds of estrogen receptors– alpha and beta. Those things that combine with the alpha receptor results in cellular growth. Those that combine with the BEta receptor actually PROTECT the tissue. Pueraria mirifica ( in amata), acts as a SERUM ( selective estrogen receptor modulator) thus protecting bones and breast tissue. But providing the “good” benefits of estrogen without the risks. No other phytoestrogen on the planet is as effective as the unique ones found in PM.”

I am excited to get started!

I called my friends because I know I want to clean up my diet, so I have the best opportunity of getting off the hormones. I do so much better if I am connected to a group. Accountability is a good thing. I am going to reduce the caffeine , alcohol in my diet  and focus on feeling my very best!

I will be posting helpful tips along they way not only to support myself  but also to raise each other up.

Health Coach Tip

My morning smoothie

(based loosely on  Dr. Hyman’s recipe.)

2 cups of coconut water

1 spoonful of organic nut butter (changes…almond or cashew)

1/2 organic lemon (Vitamix is amazing..I throw the whole thing in)

1/4 avocado

3 scoops of (Usana’s Nutrimeal Free)

1 packet Probiotic (I love Usana’s because you don’t need to refrigerate it)

1 scoop of Fibergy (“this product not only has fiber to help with detoxification but also prebiotics which feed the probiotics and make it easier for them to populate your intestines.” Thank you Dr. Deb Kern for that info.)

1 scoop of organic ground golden flax seed (provides omega 3 fatty acids , more FIBER and I like the golden color!)

I buy the coconut water, lemons, avocado, flax seeds at Whole Foods or Trader Joe’s. The Usana products you can get here.

smoothie

Morning Smoothie!

“This Changes Everything!”

Posted by

0

I love the work of Dr. Christiane Northrup.

Her words of wisdom  helped me through Menopause.

The Hormone -Balancing Food Program. (from THE WISDOM OF MENOPAUSE)

  • Eat at least three meals a day. ( I eat 5…my snacks are important to me.)
  • Focus on Portion size not calories.
  • Eat Protein at each meal.
  • Eliminate the high-glycemic foods as much as possible. ( I still enjoy a glass of wine with dinner.)
  • Reduce grain products.
  • Eat a variety of fruits and vegetables. (Mainly vegetables)
  • Enjoy healthy fats. (avocado, coconut oil, olive oil, and BUTTER!)
  • Drink lots of water. (2 cups before each meal)

Take  high quality supplements… A great multi-vitamin and fish oil.

I do all that , full disclosure here, I have been on bio-identical hormones for 6 years. I feel good on them but I would love to get off of them. I received an email today from Dr. Christiane Northrup that I wanted to share with all of you. She has created her own product line to support women through menopause and beyond. THIS CHANGES EVERYTHING! I am going to slowly wean myself off the bio-identical hormones with A-ma-ta! I will let you know.  I hope this is helpful for all of you too!

FIT AND FABULOUS…AGING OPTIONAL!

302846_3971526081821_793828504_n.jpg

Love,

Mary