ageless goddess

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?

Grain Free

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A month ago, I posted about menopausal belly.  (This was the most popular post.) I went almost completely grain free for two weeks. I did feel better and my belly  flatter.  For me, I think it works better if I am easy on myself. I have been eating smaller portions and eating slower . Yesterday morning, I had 2 organic eggs, half a piece of Niman Ranch bacon and a half of a gluten free waffle with grass fed butter. I split everything with my son Thomas. It was completely satisfying. I didn’t feel bad about eating the waffle.  It works better for me.

I do think it is great advise to cut back on grains, legumes, and obviously sugar. It all goes back to keeping your blood sugar balanced.

Today, I made flourless almond butter bread. “Paleo Sandwich Bread” Really great ingredients, but it is important not to over due it either.  This is what happens to me when I start baking.  I want a big thick slice with grass fed butter. I do have it on hand so I will choose the bread instead of gluten free waffles. A better choice.

Fancy paleo sandwich bread!

Fancy paleo sandwich bread!

I cleaned out my kitchen cabinets and threw out all of my bread pans. I did save my  tube pan and now I can make Fancy Paleo bread! I was surprised at how well it came out.

Try the recipe and let me know how you like it. I am sure I will come up with different versions. Stay tuned…

Love,

Mary

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

Goddesses Never Age, book celebration in NYC!

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I was an invited guest to Dr. Christiane Northrup’s book celebration, Goddesses Never Age in NYC last week. It was so thrilling to be part of such an amazing night.

I got into my Subaru with three of my friends and drove into the city which is always an adventure. We made it, parked in a garage and walked over to ABC HOME & CARPET which is a beautiful space.  We enjoyed lovely snacks, vegetables and dip and sparkling water or wine served in beautiful glasses. Painting the picture for you and snacks are important.

How do I describe this? I love the confidence of Dr. Northrup, you immediately feel it when she walks on the stage. I want to be more like that. Exudes confidence. Skip the heels for me:) I know Dr. Northrup takes great care of herself and she inspires me to take better care of myself. She had acupuncture the afternoon of the event. You can see by the photo she looked amazing. Eve Ensler is also a very confident woman and the best part she had on black sneakers. Of course, I resonated with that… there is a woman who knows herself!

Fit and Fabulous Women

Fit and Fabulous Women

 

I was going to break down the evening for you but here is a wonderful article by Miriam Ava, Colors of Gratitude and the Huffington Post. Worth the read. “Consider tonight a mass vaccination.”

 

 

Are you ready to release your winter fat?

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My intention for 2015 was to empower as many people as possible to become Fat Burners…Fit and Fabulous.

I gain a few pounds this winter, was eating more carbohydrates mostly gluten free but still extra carbs. It was a cold winter here in the northeast. It is time to lighten up.

Yesterday, I blogged about Menopausal Belly, it was a high traffic day. I know it is an issue. What has happened? Why am I thicker around the middle? I am going grain free for two weeks to see how I feel.

For some, that is too extreme so why not start with the 5 day Reset program. It will take you from being a sluggish sugar burner to a vibrant healthy fat burner.  I have coached many through the 5 day Reset and beyond. THE PROGRAM WORKS!

If you are in Fat burning mode:

Sleep soundly through the night with no night sweats. (Menopausal women as well, decreased night sweats!)

Hunger will be at a minimum. You will have a feeling of emptiness not irritability, urgency, low blood sugar or a feeling of fogginess. You will be in a balanced state.

Mood will be stable. You will feel in control with more self confidence.

Energy will be consistent and abundant . You will develop a feeling of Lightness.

Cravings will be almost non-existent. You will be amazed that you can pass up on snacks that would have taken you down in the past.

Bonus Round…You will be losing Fat including that stubborn fat around the middle.

The BIG QUESTION! How do I become a FAT BURNER?

Start with the 5 day RESET. It takes 5 days to change from a sugar burner to a fat burner! You can totally change your life in 5 days. I will  support you along the way. We also have a wonderful facebook community where we post and create a Fit and Fabulous Lifestyle together. You are not alone. Do you want to be healthy and fit?  Hang with healthy and fit people! Bonus Round…Most people lose 4-5 pounds in five days and  your sugar cravings are eliminated! What a great way to jump start the Spring!

Yes, there is a chocolate shake in the box!

From one of my Fit and Fabulous gals! “I finished my 5 days on Reset yesterday. I thought it was going to be so much more difficult then it was and in fact it wasn’t difficult at all. My craving for sugar has subsided and I have never felt so good and proud of the 5 day accomplishment I have endured. Thank you Mary Kiningham for the guidance and the guidance as well as suggestions to keep going down this path of Swedish Fish free way of living”

Dr. Christiane Northrup describes the experience this way:

“I encourage you to eat in ways that will promote long-term health benefits. If you start eating healthier today, it’s likely you’ll be rewarded with weight-loss in five to ten days. After that, all you have to do is modify your lifestyle to maintain steady blood sugar. Here’s the best part: You can lose fat effectively while feeling great in the process. Keep your blood sugar stable and you’ll experience more energy; ability to sustain exercise; clearing of brain fog; ability to build muscle; less hunger—ability to control portion sizes and cravings; fewer PMS symptoms; better looking skin; deeper, more restful sleep; stable moods and more optimism; and clear eyes without puffiness or dark circles.”*

Who doesn’t want that???

Are you ready to order? Do you need more info?

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Thank you for your response. ✨

Menopausal Belly???

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“If you heard of menopausal belly, or wondered why it’s so commonplace to misplace your cell phone and keys when you hit midlife, let go of the idea that the problem is your hormones or “early old-timer’s disease.” Don’t think that way or talk that way. It isn’t your hormones, or early dementia, or a natural part of midlife that’s got your belly sticking out and your brain muddled. It’s what you are eating. The culprit is probably grains.” Dr. Christiane Northrup, Goddesses Never Age

So what do you think about that? My belly is certainly bigger, even though I work out and eat well most of the time.

I think it is super important to keep your blood sugar stable, get off the sugar and grains. I have reduced both but over the winter but the grains have started creeping back in.

I am going grain free for two weeks and see how I feel. I will probably continue past that but as you know, I don’t want  to be overly strict. It doesn’t work well for me. Actually, it makes me crazy,” no elimination diet” for me.

Yesterday, Easter Sunday was a FUN sugar day. Sunday, is a “day off” and it is beginning to feel like I don’t really want it but I do it anyway. Tom and I have an ice cream sundae every Sunday. I will stop that for two weeks as well.

If grain free feels to extreme to you. It is a great time for the gluten free 5 day Reset program to get you back on track. It will change you from a sluggish sugar burner to a vibrant energetic fat burner!

So important to take a high quality supplements. I have the inside scoop on amazing Ageless Goddess’ supplement pac. On your way to fabulous, vibrant and healthy! I can customize a energizing pac for you here. #fitandfabulous #agelessgoddesses

Let me know if you are interested in going grain free. Always great to do it with a group. I sent a text to Ivone and Karin last night and they are in as well. Keeps us all committed!

That is it for now, let me know what you think.

Love,

Mary

Breakfast!

Breakfast!

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!