ageless goddess

Shoulder Mobility, Calf Stretches and so much more!

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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

 

 

 

Thanksgiving Gratitude with Dee!

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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

 

Can you hover over a Porta Potty?

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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!

Did I change someone today?

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“Our job is to make change. Our job is to connect to people, to interact with them in a way that leaves them better than we found them, more able to get to where they would like to go. Every time we waste that opportunity, every page or sentence that doesn’t do enough to advance the cause is a waste.” Seth Godin

What a great quote from Seth Godin!

I have a wonderful group of OutdoorFit ladies. I work on bringing variety to every workout. The workouts focus on strength, endurance, flexibility and balance. The women currently range in age from 49 to 79. Wendy, the youngster in the class, will be 50 next week.

OutdoorFit Wendy!

I don’t want OutdoorFit to be considered a “seniorcise” workout. There is something very empowering to all of us saying we are OutdoorFit!

Here is Elaine, 79, who had the courage  to come to  my class because her daughter felt I could help her.  Her balance was off in the beginning, and I was concerned that she was going to fall down. After two weeks of coming to the workout, Elaine was so much better.  She was keeping up like a champ!

The positive effects of OutdoorFit  spill over into all areas of your life.  Your days are so much better when your energy is high and you are feeling great.

I feel like I influence a small group of women. The truth is you really don’t know how many people  are changed by your message. I put posts on social media that potentially a lot of people could read.  They might just be inspired to clean out the refrigerator, make a cup of Bulletproof coffee  or do a burpee. You never know!

Recently, a woman found me through the internet. She signed up for my 7 Day…Feel Fabulous Program that Elaine talks about in the video.  To get the full results from the program she also bought the pharmaceutical grade supplements and probiotics that I recommend.

“Thank you Mary. I feel great! No sugar cravings, I don’t feel bloated either. I have quit grain before but let it creep back in. Organic and spelt but still not good for me. I have been wanting to go true Paleo for a while now. I am in the right place for that now. Thank you so much for your help. I have used some of your recipes and I like the book, “Against all Grains”. I will keep up with you, your exercises and recipe suggestions. ” 

 

Go out and be a happy change in someone’s life!

Love,

Mary

 

Make it a Bulletproof Day!

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I have been drinking Bulletproof coffee! I add 1-2 scoops of  Bulletproof Protein Powder, 1 TBS Brain Octane, 1 TBS Ghee to my Bulletproof coffee that I make in a French Press. It is amazing. I have a cup early morning before I workout. I am not hungry until late morning! It is very grounding and helps with over eating and cravings!

Elaine Millner is my OutdoorFit Superstar! She is also a Bulletproof gal!!!   She embraced my 7 Day…Feel Fabulous Program.  She takes the pharmaceutical grade supplements that I recommend.  She is Fit and Fabulous!

Here is a short three minute video with OutdoorFit Elaine, 79!

We talk about being Bulletproof!

Our SHMEC is in check!

Would you like to workout with Elaine? Come try an OutdoorFit class!

You can Be Fit and Fabulous!!

Love,

Mary

Training for an Ultra Marathon at 57!

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This was such a fun interview with my friend Dorian Meyer.  We sat on  Dorian’s beautiful porch overlooking Sandy Hook and the NYC skyline.   I have been wanting to interview her because she has such amazing energy and spirit!  I’ve known Dorian for a long time through running. She was an exceptional runner in her “day”!

During the interview, we talk about fashion, running. and her latest challenge, ultra marathoning.  At the age of 57, Dorian is training for a 50 mile Ultra Marathon!

Dorian’s last race was the NYC marathon in 2004. She stopped racing because she needed to take care of her Mom and sister who both sadly had cancer. She describes how running saved her during that time. I had the same kind of experience when Thomas, my miracle kid was in the hospital for 13 months. I would get up, run and then drive to the hospital. It saved me too. You just put one foot in front of the other.

Enjoy the interview.
Go see Dorian for new sneakers at her beautiful blue store in Shrewsbury, NJ. Shore Footed.

The view from the porch!

 

It is never too late.

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I hate feeling nervous. It is very uncomfortable.

One of the reasons I stopped running in road races is because I would be so nervous before the race. Even though it would be fabulous after I finished the race, There was a part of me that  thought  why am I doing this?  So, I quit.

In the past ten – twelve years, I have started to push myself to do more. It can be very boring not to challenge yourself. Part of me wants to be a shining star. I still get nervous and don’t like it much, but I know if I want to improve, I must put myself in positions that are uncomfortable.

I do not like public speaking. I do my best to avoid it. A friend told me to join Toastmasters because I said “SO” too many times in my videos. Who knew? She said I would be so much more effective without filler words. It is amazing how I now hear the filler words, “um”, “ah”, “you know” and “so” when others speak.

I joined Toastmasters last year. I would go but avoided doing the work. I would go to meetings and hope I wouldn’t get called on to speak. What is the point of that?

We meet every Monday and every week I want to quit. As with my road racing, after the meeting, I am usually happy that I went. Toastmasters pushes me out of my comfort zone, but it is in a controlled setting. Everyone is supportive, and they clap after you speak, Good or Bad. So, I have committed to step it up and give speeches.

Yesterday, I gave my second speech and it went well.  Of course, I had everyone get up and do a few exercises.

What are you doing to make yourself uncomfortable? Are you pushing yourself to learn and to become more? I am! I have started running again too.

It is never too late!

Love,

Mary

I can’t quite do this exercise yet!

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I have noticed that I am a bit tentative about going down the stairs. I am holding on to the railing. Is it because I am getting older? Maybe, but that doesn’t mean that I can’t do something about it.

I did some research about balance and found the work of Dr. Joan Vernikos. She is a brilliant NASA physician who was in charge of the astronaut’s health. She talks about how the astronauts would often have trouble walking after being in space.  When they returned these healthy fit astronauts many times would walk with a wide gait. The same way many older people walk. It is because their vestibular system, the apparatus of the inner ear that controls  balance would start to atrophy in space.  This could happen in a very short period of time.

Side note… Dr. Vernikos gave John Glenn age 77 the okay to travel in space. She was reluctant because of his age.  There was one astronaut age 35 with John Glenn  that did have difficulty when returning.  Senator Glenn walked off the aircraft just fine. “The man with the Right Stuff.”

We are not astronauts but the science does apply to us. Sitting all day and not moving against the force of gravity our vestibular system begins to atrophy. We start to lose our balance.  According to Dr. Christiane Northrup,”All of us, regardless of age can improve our vestibular system.”

I am working on the exercise that Dr. Northrup recommends so I can zip down the stairs no hands!

 

Give it a try and let me know how you do! Of course I will  include the balance exercise at OutdoorFit ! It is always more fun with friends!

Love,

Mary

Do A Founder

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I spent 16 hours in the car this weekend. My niece got married in Raleigh, North Carolina. We got up very early Saturday morning in NJ to drive to a 3 o’clock wedding that day. We like adventures.

It was a wonderful event!  I actually wore a dress that was given to me by a friend.  I usually don’t wear a dress because I have to figure out what shoes to wear etc. I have great girlfriends that help me out.  It is the perfect  fairy Godmother twirling wedding dress. I managed to find flat teal very comfortable shoes with a New Balance insole.  Thomas’ tie matched the outfit!

My Fairy Godmother Dress!

 

The dress is a fashion side note.

I was thrilled because I made the trip without a low back issue. In the past, my left hamstring,and  IT band would start to cramp about an hour and a half in. Not this time I was perfectly fine! Thanks to a few years of Foundation Training! My back is strong and I am pain free!  Anytime, I got out of the car, I would do a Founder.

Check out the how to video. It is also a great post gardening exercise.

 

I end every OutdoorFit workout with Foundation Training! If it works for me, it will work for the OutdoorFit ladies.  So Good!

Give it a try. Your back will thank you!

Love,

Mary

Take Action!

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Can you get up off the floor easily? I was with a friend this weekend that set up a birthday party for a 63 year old woman. They planned fun games from their past like Twister. The problem was most of the women could not get up off the floor. Please don’t assume this is part of aging. You need to work on staying strong and flexible!

Get down on the floor and see how easy or difficult it is to get up. Let me know!

I have been working on my flexibility. I want to improve my squat and I am running again! Going slow in my new NB Minimus but I am going.  I am running on soft surfaces, the grass or on the dirt path in the woods. Something I had given up on because of my back. I have been diligently working on strengthening my back with Foundation Training. Since I have discovered Katy Bowman I am also working on my feet. I have been able to get rid of my orthotics and I am wearing a cute minimalism sneaker!! So Far, So Good.

Here is a short video of a movement that I am including in OutdoorFit and in my daily life.  It is another great inspiration from Katy Bowman. #HappyHealthyJoints

What are you doing to feel better this summer? Having Fun? Paddle boarding? Reading?

Here is my summer reading list.

 

 

 

 

 

 

 

Happy Summer!

Take Action! Come try OutdoorFit. You will leave feeling so much better!

Fit and Fabulous…Aging Optional! 

Your Choice.

Love,

Mary