balance

A powerful cup of coffee with a friend.

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Today, I had coffee with a friend. We sat on a bench overlooking a marina on the Shrewsbury River. I noticed there was a small boat with a Trump, “Make America Great” Flag. This started an interesting conversation about having a voice and voting.

I decided to open up to my friend. I knew she would still be my friend at the end of the story. It is not an easy one to tell. Here goes. President Trump has changed my life. I have never paid much attention to politics. To tell you the truth, most of the time I would ask my very smart husband who he was voting for. I would ask how are you answering the questions on the ballot. He would reply something like,Yes, Yes and No for the third one. I trusted Dan’s judgment. He is very detail oriented. I would usually vote the same way because I knew he had done his homework.

Dan and I didn’t agree on the Presidential election 4 years ago. There was a part of me that just couldn’t vote for Hillary Clinton. My friend asked me “why I couldn’t vote for her and I could vote for Trump”. That was a hard question to answer. I realized that I look to men for leadership more so than women, I am embarrassed to admit.  I was appalled when Hillary said you could put half of Trump supporters into the basket of deplorables. However, when Trump imitated a person with cerebral palsy and called people stupid I let that slide. Why? Do I expect more empathy and compassion from a woman? Probably so.

I have changed quite a bit in the past four years. I no longer ask my husband how he is voting. Dan was never comfortable with the situation. I guess he put up with it because he loves me.  I am no longer a Republican. I am now registered as an Independent. I don’t want to be affiliated with either party. I am paying attention. I care about this country. I care about climate change and renewable sustainable resources. I care about the quality of our food sources. I care about medical freedom and being able to choose what is best for my body.  I want a President with integrity who prioritizes all of those issues as well.

Knowledge can come from unexpected sources.  I am grateful that I have started to pay attention and I learn from my mistakes. It is important.

I will be open to voting for a woman. The best idea might just be to elect Grandmothers to run the world! A Grandmother is wise and knows how to speak her mind. She can be tough and would think long and hard before sending her grandson and granddaughter off to war. What do you think? I would love to hear your thoughts.

Love,

Mary

“A vote is never an intelligent vote when it is cast without knowledge. Just doing what someone else tells you to do without any effort to find out what the facts are for yourself is being a poor citizen.” Eleanor Roosevelt

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

a month of minimalism

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May was a month of minimalism with Andreea Fagan of Little Bites of Joy.

Follow her. She is always coming up with interesting challenges.

There certainly was a shift this month.

  • I  have an easy cleaning schedule.
  • A clean house
  • A clean car
  • A clean tool shed!
  • A clean desk.
  • An organized Junk drawer
  • I have embraced a lighter simple diet with lots of fruit and vegetables.
  • I feel calmer.
  • I feel good about my closet and my minimalist wardrobe. Fitness is my Fashion Statement!
  • I love open spaces.
  • I have a heightened awareness around gift giving. I love functional simple gifts.
  • Less is more…buy what you need.
  • Bonus Round! I have released 4 pounds this month that have been hanging on!!!

 Are you interested in making a small healthy change in your day? Join my shake a day Fit and Fabulous Nutrition Program!. This is the perfect program for June. Summer fruit time! Blueberry, Strawberry, Raspberry! Small changes can change your life. Feel amazing, lighter, happier and Full of anti-oxidants! Today is the last day to sign up to join our June 12th group. More Fun with Friends! Click here for more info and to sign up.  

 

Fit and Fabulous Lovely Elaine!

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Elaine Milner, 79 came to my outdoor workouts about 3 months ago. She felt she was beginning to lose her balance and flexibility. Her daughter Jennifer encouraged Elaine to try my program. The first day I was concerned because her balance was off. Elaine kept at it and within 2 weeks she was so much better!

You don’t want to move like an old person. WORK ON YOUR BALANCE!

Here is LOVELY ELAINE…

She also joined my 7 Days…Feel Fabulous Program. I designed the program to help get your hormones in balance so you feel your best. You lose your sugar cravings, sleep through the night and you might just lose the nagging aches and pains.  “I felt so much better within a couple of days. The gas and bloat were gone. ”

It is time to Lighten up in so many ways. It is springtime. Fit and Fabulous Lovely Elaine shows that it is possible and FUN at any age! I am so grateful that she is part of my Program.

Love,

Mary

Buy the good stuff!

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Yesterday, I had a wonderful response to my giving up wine post. The support is very helpful. Thank you!

I have been searching for ways to stay balanced through out my day so I am not out of sorts and cranky at 5:30 when I need to start thinking about making dinner. Dinner making time is when I would pour myself a glass of wine. I have been looking for fun replacements and I came across.”The Good Girl Moonshine” on Pinterest.

I posted their apple recipe yesterday. This morning I made an Apple cider vinegar, strawberry, ginger drink. It is not chardonnay but it is a fun replacement and actually super healthy. Thomas had his drink for breakfast with an one minute muffin.

Apple Cider Vinegar :  Many health studies show the benefits of ACV. “In 400 BC Hippocrates, the father of medicine, used it for it’s amazing natural cleansing, healing and energizing health qualities.” Good enough for Hippocrates, good enough for me.

Buy the good stuff.

Buy the good stuff.

Ginger: Ginger has amazing health benefits as well. It is an excellent anti-inflammatory and so good for your digestion.  It has a fun kick as well.

Strawberry, ginger, apple cider vinegar creation.

Strawberry, ginger, apple cider vinegar creation.

2 TBS apple cider vinegar

1 TSP ginger powder

5 organic strawberries

Blend with ice and water.

A fat blasting strength program!

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I am proud to say I have developed a high quality fitness program and it doesn’t take hours to get you fit! It takes 30 -45 minutes 2 to 3 days a week.

Here are the components

Warm-up: take a  5 – 10 minute walk or jog and perform a few functional movement exercises .

High Intensity Training : 8 minutes, 30 seconds on/ 30 seconds off. This morning we did BURPEES! Very effective and doable! You can jump rope, do mountain climbers, sprint, jumping jacks. etc. JUST GO HARD, ALL OUT FOR THOSE 30 SECONDS! You want to become breathless (anaerobic) , then you have 30 seconds to recover. Repeat 8 times.

Studies show that High Intensity training (I am happy to improve all of those points. How about you?)

  • Lowered  body fat
  • Improved muscle tone
  • Firmer skin and fewer wrinkles
  • Higher energy levels
  • Improved athletic speed and performance
  • Boosted sex drive

Strength Training: We usually do 3 sets of strength training in 30 second intervals, Push-ups, DB Rows, Lunges, Squats, Tricep Extension etc.

Core Training: This is the long and lean portion of my program. So effective! Your body has 29 core muscles located mostly in your back, abdomen, and pelvis. This group of muscles provides the foundation for movement throughout your body.  It is so important to keep these muscles strong to support your back and improve your balance. I love Foundation Training, created by Dr. Eric Goodman.  This training  strengthens and stretches your muscles…very time efficient!  Love it!

It is also so important to take the best supplements that you can. Take care of your self.

Holiday Nutrition Challenge starting soon. YOU CAN’T EXERCISE YOUR WAY OUT OF A BAD DIET!)

 

A quick effective intense workout! Love Burpees!

A quick effective intense workout!

I feel longer and leaner!

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Last spring, I hurt my back actually my Sacroiliac joint. I didn’t do anything except overused the area. I had pain and kept pushing through. Can you relate to that? Of course, I started to think oh I am too old to be doing my workouts. A person my age shouldn’t be jumping around, doing burpees, sprinting…blah, blah, blah.

I went to the chiropractor had a month of physical therapy, took ibuprofen, a few muscle relaxants. I began to feel better but I still had lingering numbness around my left knee. Do I need to accept this numbness?

I started going to yoga again and kept up with my massages. I was better but still had the numbness around my knee.

I came across the work of Dr. Eric Goodman and Foundation training. I have been doing his workouts for a few weeks now and I feel so much better! I wake up feeling LONGER  AND LEANER! It is so empowering! Of course I have incorporated the training into my 7AM work outs.

I started my new class in September. It is now a 45 minute class. I love it! I have short intense effective workouts. This morning we jumped rope for 8 minutes, 30 seconds on, 30 seconds off. My ladies are great, jump with 2 feet fast with no pitter patter, very impressive. We did 2 rounds of weight training and then finished up with Foundation Training. Everyone goes home feeling LONGER ,LEANER and EMPOWERED!

I have also  strongly encouraged my ladies to take the best quality supplement like I do. You get amazing results, when you eat a low-glycemic diet, exercises and take your supplements! THAT IS HOW YOU BECOME FIT AND FABULOUS!!!

FIT AND FABULOUS

FIT AND FABULOUS

12 minute fat burning workout!

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I am creating a new program which starts next Thursday …check local workout page for more details!

What is the minimum You  need to do to stay in Fit and Fabulous shape?

Today’s workout  includes 30 push-ups and 30 burpees! I think that is enough.

First, I did  my PT back exercise to warm up, a mile run/ walk with George the dog , my 12 minute fat-burning workout and finished up with a few yoga stretches . A perfect workout!

30 seconds of jumping jacks

10 push ups with a T

30 seconds alternating rear lunge with a cute knee lift

10 burpees

30 second plank

Complete three rounds and don’t forget to stretch.

love,

Mary

6 pack abs, core strength, flat belly!

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We would all like to have 6 pack abs and a flat belly.

Core Strength is what is important for our health and longevity. You abdominal muscles are a small part of your core. The core is actually many different muscles that run from your shoulders to your hips.

Good Core Strength

  • reduces back pain
  • improves posture.
  • enhances any type of athletic performance.
  • improves balance. (really important on the snow and ice)

The plank is excellent for core strength. I also love including the side plank.

20 second plank, 10 second side plank, 20 second plank, 10 second side plank

Build up to three minutes!

Have fun, do it during the commercials, challenge your family to join in. FAMILY FUN TIME:)