I am so grateful when I have a good night’s sleep. I know it is so important if I want to feel my best and have sustained energy throughout my day. It is frustrating when I don’t sleep well and feels like a waste of time laying in bed at night, not sleeping, and waking up tired. I was talking about sleep at OutdoorFit last week and one of the ladies suggested I take a Benadryl. I knew it wasn’t the answer for me but I had gone too many nights without sleeping well so I decided to take one. I slept better but I woke up groggy and had to rely on a cup of coffee to get myself going. I have been reducing my caffeine consumption so I don’t want to wake up feeling like I need a cup of coffee. I enjoy a glass of wine with dinner. I know alcohol is a sleep disruptor. I am now drinking 5 ounces instead of my usual 8 ounces. I am making small changes which are making a difference. I didn’t give up the wine and coffee completely because that would make me cranky.
I have been trying different routines to help me sleep. Here is the latest one that is working!
A hot cup of Mineral Calm and a scoop of collagen protein.
(Protein is great for immune function and muscle repair. It is good to take it at bedtime. There is regenerative work going on while you are sleeping.)
1 Stress Relief (Ashwagnda)
1 Chewable Calcium Magnesium
1 Pure Rest (Melatonin)
2 doTERRA Serenity
It might seem easier to pop a Benadryl but I don’t wake up groggy with my new bedtime routine.
I have changed my mind. I have decided to move the start date of my January Fit and Fabulous Program to the New Moon on January 24th. It feels like we all need more space and time to ease into the New Year and the new decade. The New Moon is a time to slow down and reflect on what is not working in your life. It is important to take the time to journal and set an intention of what you would like your life to be. We will move forward together from there.
In order to live at your fullest potential you need to be fit and healthy.
The Fit and Fabulous 28 Day Program will put you on the path of looking good, feeling strong, confident, calm and creating a positive attitude. The program includes:
28 day nutritional support. This program will change you from a sugar burner to a fat burner. This is where the magic happens. You will have lots of energy throughout the day. You will lose those annoying sugar cravings and you might just let go of your menopausal weight gain. Delicious Easy Fat Burning recipes are included.
Unlimited OutdoorFit classes. Strength Training, Endurance and Flexibility. The winter is an empowering time to join OutdoorFit. You are outside in the cold, working out. You will go home feeling strong, invigorated and ready to take on the day.
A weekly sprint session. Once a week is sufficient. It is a path to stay youthful, energetic, vibrant and self confident. “Brief, explosive all- out sprints are the single best activity to promote rapid reduction of excess body fat, achieve fitness breakthroughs, flood the blood stream with anti-aging hormones like testosterone and human growth hormone, and boost neuron function in the brain.” Mark Sisson, a Fit guy over 65 of Mark’s Daily Apple.
Holistic Tips for a Happy Healthy Life. There’s more to vibrant health than diet and exercise. I will provide great tips on creating a soothing clutter free home environment, as well as the importance of restful sleep, meditation, and spending time outside daily.
A daily core exercise. A strong core is so important for your overall health and well being. It enhances balance and stability. It helps to prevent falls and injuries. A strong healthy back is critical to living well. A strong core makes you feel powerful!
This program will help you get physically stronger, lose excess weight, reduce nagging aches and pains and have more energy. As a result, you will feel stronger, move with more ease and confidence, and you’ll have a healthy glow that emanates from the inside out!
Use these 28 days to put your body first and see what unfolds. Are you ready to be Fit and Fabulous? Click here to learn more and to sign up. Let’s do this together.
“When you eat what makes your body feel good, you start to feel so much better. Once I started to cut out the sugar it became less of a craving. It has been really helpful. I know what makes my body feel good. The other surprising thing is working out outside. I didn’t think I would like it but it is so great even when it is freezing cold. I came back in and I am so happy that I have been outside working out under the trees. It brings me so much joy.” Elena
I have been resistant to writing this post, which means I need to write it. I weighed 148.8 in 2015. I now weigh 136. I know the number on the scale is not everything. I also know I feel better when I am lighter. My goal was to get down to 135lbs, which I am on occasion. My weight fluctuates a bit. I am thrilled that I have been able to lose my menopausal weight. It was something that I wasn’t sure was even possible. I was in good shape at 148.8 but was unhappy to be and feel so heavy. I am always researching, reading and listening to podcasts about health and wellness. I have taken simple steps that created new habits, They have made a big difference!
WOW… I took this picture 8/3/15.
7 steps to Fit and Fabulous!
(I know you can get there too.)
Bulletproof Coffee: My Breakfast is a cup of organic bulletproof coffee made in my French press. I blend coffee, 1 TBS Brain Octane, and 1 TBS unsalted grass fed butter in my Vitamix. Instead of spiking my blood sugar first thing in the morning, I am burning fat. This is an important first step. Don’t worry. There are other options if you are not a coffee drinker. As I am waiting for my bulletproof coffee, I start my morning off with a cup of hot lemon water with a splash of apple cider vinegar.
Intermittent Fasting: This was a game changer for me. I delay eating until after I workout. I am burning fat during the workout. I didn’t start to lose weight until I added this step.
OutdoorFit: Exercise is a key component to Fit and Fabulous. I love working out outside! I have 4 weekly OutdoorFit classes which include 3 regular classes and 1 sprint day. I love my sprint day! It is an important skill to keep as you age. Once a week is sufficient. The other classes cover strength, endurance and flexibility. Every class ends with Foundation Training which is critical to keeping me going.
Eat Organic Food: I eat lots of vegetables, healthy fats, protein and small amount of grains. It is so important to eat the best quality food that you can afford. Buying high quality food is a priority.
Supplements: I take pharmaceutical grade supplements every day, twice a day. You can’t possibly get all the vitamins and minerals you need from your food. It is so important if you want to be Fit and Fabulous!
Meditation: I am working on meditating 20 minutes a day. I feel much better when I get it in.
Sleep: I am always working on getting a good night’s sleep. I take magnesium, calcium and melatonin before bed. I go to bed about the same time every night, which is important in getting a restful night sleep.
Those are the basic habits that I implement every day. I am not perfect and I don’t want to be. I enjoy having a piece of cake once in a while. This has been a work in progress. It certainly didn’t happen over night. If you are interested, to get you started I am launching a 28 Day Fit and Fabulous Program January 10, 2020 on the Full Moon. It is always more fun with friends. Accountability is key!
The Full Moon is a fabulous time to get focused and take action. It is the time to bring the vision of yourself into reality, and align your thoughts with your desired outcome. It’s time for more personal growth.
In order to live at your fullest potential you need to be healthy and fit.
The Fit and Fabulous 28 Day Program will put you on the path of looking good, feeling strong, confident, calm and creating a positive attitude.
I know when you do things with others you will have success. Peer pressure can be a good thing. It is important if you want to be healthy and fit, you need to hang out with people who are healthy and fit!
Last night my Dad sent a photo of my Mom running the NYC marathon at 56. I love this picture of her. The Grand-kids call her Nana. I guess the printer decided to shorten it to NAN. She started running in her early 50’s. Many years ago, my husband Dan and I were running races. My Mom and Dad thought they would start running as well. It was a lot of fun.
Mom is now 88. She no longer runs, but continues to work out at the Y. She is an amazing person. She is a mother of 8 children, 23 grandchildren and 10 great grand-kids! She loves us all and remembers all of our birthdays!
My Mom is Fit and Fabulous…Aging Optional!
Have you thought of trying something new and you think that you are too old? You will never know unless you try. I hope this short post about my Mom inspires you. Give it a try.
First things first! Sunday, September 15th is my birthday. I love telling people it is my birthday. Everyone is so nice to you on your birthday, and this is a special one! Actually, all of them are special, aren’t they? I am going to be 65! There is just something about that number and everything that goes along with it. I am now signed up with Medicare, a prescription plan and AARP. My goal is to stay away from doctors the best I can. I focus on being strong, healthy and fit. It is the best way to go.
I joined Origin, Kate Northrup’s membership community. The September focus is to find your mission. In other words, what is your soul’s purpose? I have been working very hard on this. I figure it is time to be clear about my soul’s purpose. The word power keeps popping into my head. Power is something I shied away from. It sounded too scary. I would need to be brave to step into my own power.
Recently, I have been thinking about it differently. What does it mean to live an empowered life? Being strong, healthy and fit is so important to me. I want to feel the best I possibly can in my body. It is where your energy comes from. In order for me to have have a happy positive day, I need to feel good! I find purpose and joy in helping others feel strong healthy and fit as well.
I found that my own power is inspiring others to be able to live an active life. My OutdoorFit ladies live active, empowered lives. They travel, play tennis, ski, and golf. Elaine, my favorite, is 81. She walks her dog Teddy four miles a day! You need to keep strong, healthy and fit to do those things.
In the process of working with my OutdoorFit ladies, I have easily dropped the weight that I gained going through menopause. I am now 137lbs! I know it is not all about the weight, but you and I know when you hit your number you feel great!
Let’s have a virtual party on Sunday! Have a piece of cake and send me a birthday blessing!
I love my simple vegetable garden. I planted lettuce, kale, arugula, tomatoes, cucumbers, a few herbs AND cute little organic red potatoes! I go outside every morning to pick lettuce, so I am all set for the day’s salads. It tastes so much better when you grow your own! I hope you have been inspired to plant a small garden, or maybe have a pot of basil on your kitchen window sill.
I am so glad that the April OutdoorFit Functional Fitness Challenge was to go outside everyday and work in the yard. Some days, I went out just to pull a few weeds. Other days I planted a vegetable garden, planted flowers and moved plants around. It was amazing how much I was able to get done! A huge benefit from all of this has been connecting with my gardening friends! We text each other, send videos and share tips! I love that I have a community of people who love the earth and physical movement here in NJ.
Movement, going outside, eating fresh greens from your garden is very important for your health, well being and feeling fabulous!
Are you feeling fabulous?
Here are a few fabulous tips.
Eat the best possible food that you can.
Hang out with Fit and Fabulous Energetic people.
Get a good night sleep.
Read a good book.
Drink lots of water.
Take high quality supplements.
Enjoy a glass of organic red wine!
Plant some lettuce.
Would you like my support to get you there? Click here to learn more about my 90 Day Fit and Fabulous Program.
I started the month off doing daily Burpees with a push-up. . . 10 of them. I really wanted it to work. A few days in, I started to feel my SI joint. It has been an issue in the past and I want to keep it there! I hate to give up but I thought I would put my ego aside and just change the challenge.
Today, I did mountain climbers with a close grip push-up. I am working on keeping the push-ups close grip. They are harder but easier on the shoulders. I felt cranky about doing them. It was 20 degrees and windy outside this morning, but I did them anyway. It was amazing. I felt so great when I finished!
Joyful, Happy, Energetic, Enthusiastic, Vibrant and Confident.
It is amazing what 4 minutes of intense movement outside can do for you.
Would you like to start your day feeling energized, enthusiastic, and confident? Do mountain climbers with me. I have them all timed out for you. Does it seem too hard? Start with 4 rounds or do them off a bench.
Have you started making Fat Balls? I have one almost everyday. I had one this morning after the mountain climbers. They are packed with healthy fats! I added a scoop of cacao powder to the basic recipe. So Delicious!
Elena started the 90 Day Fit and Fabulous Gold Program the end of October. She was concerned about starting during the Holidays . It turned out to be the perfect time. Elena was suffering from back pain when she saw me doing a founder on Facebook. We connected and she joined my Program and is down almost 12 pounds and 2 inches off of her waist. Elena’s back is strong and she is feeling so much better! She really didn’t think she was going to enjoy OutdoorFit especially in the winter. She said the workouts under the trees brings her joy and happiness! The Winter Warrior season is the Best!
I am enjoying the 30 day Challenges. I love the concept of the 4 minute workout. You can challenge yourself and experience result in only 4 minutes! We finished our 100 day squat challenge today. The 30 day 8 point plank challenge was so effective that I am bringing it back in February. I am also energizing January with Mountain Climbers. 4 minutes! 8 Rounds! 20 seconds on 10 seconds off. Would you like to join in? Head over and like my Facebook Page. The Mountain Climber Fun is happening there!
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.
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.