core strength

Giving up my nightly glass of wine.

Posted by

2

Friday on the New Moon, I began my 28 Day Fit and Fabulous Program. I was excited to start on the New Moon. It is a great time to set your intentions, consider what you want in your life, and what you need to let go of.

The first 7 days of the program, you have to let go of alcohol, sugar and grains. You can have dairy, but very little. I thought it would be perfect to start on a Friday. You are always more motivated in the beginning of a program, and the weekends can be a challenge. The biggest issue for me is to give up my nightly glass of wine.

By Friday afternoon, I could feel the stress and agitation building because I knew I wasn’t having a glass of wine that evening. It is amazing how much power one glass of wine has over me. I was painting the trim in the mudroom, while listening to a podcast called Sober Curious, to motivate me. Saturday and Sunday were easier. I took a nap Saturday and meditated on Sunday. I also took late afternoon walks on both days. All of these things are great stress reducers. Now, we are on Day 4, and… BIG NEWS! I noticed that my hands aren’t achy. My diet is usually very clean. Making a few small changes like giving up my nightly glass of wine and crumb cake at coffee hour on Sunday have reduced the inflammation in my body and my hands feel just fine.

I was at a New Moon dinner Friday evening. It is always a big deal to get myself to go out at night, but I went. There was a woman complaining about her aches and pains. I felt like telling her to put down the wine and quit eating grains and sugar. Statements like that don’t go over to well at a party. Maybe she will read this blog post.

What you put in your mouth really does matter. Everything, I eat or drink for the next 7 days will nourish me. I am grateful for that!

Love,

Mary

I have changed my mind.

Posted by

0

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

 

7 Success Steps to Fit and Fabulous!

Posted by

0

 

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.)

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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!
  6. Meditation: I am working on meditating 20 minutes a day. I feel much better when I get it in.
  7. 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!

Click here to learn more and to sign up!

Love,

Mary

 

Energize March

Posted by

0

 

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!

Energize the month of March!

Love,

Mary

It is all about Functional Fitness.

Posted by

0

It is so important to stay in shape so you can do what you love.

I have the gardening bug back. I discovered Garden Answers on YouTube, and I am so inspired to get my yard into shape. I went through the master gardener program around 10 years ago. I became obsessed with gardening and had so many plants in my yard. Now I am more interested in beautiful low maintenance simple gardens.

As many of you know, I have decluttered and simplified my home. I feel as though I need to do the same to my gardens.

I had lilies and other assorted flowers in front of my picket fence. This year, they were covered in weeds, so I decided to rip everything out and start over. I also  have deer in my yard on occasion. so, I choose deer resistant plants and I am hopeful it will work.  I live in the suburbs. The deer do not belong here. It is very sad. They need to go live happily in the woods.

Here is a short video of the beginning stages of the garden. I planted Winter Gem Boxwoods along with Lamium  as ground cover. I am waiting for the Blue Kazoo Spirea from Proven Winners to be delivered. I will plant them in front of the Boxwoods. On the corner of the fence, I transplanted a beautiful butterfly bush. I am excited, it is going to be pretty and simple.

I have done so much gardening this spring. I am so grateful that I am OutdoorFit and  for all of the Foundation Training that I have done.   My back is strong and healthy! It is all about Functional Fitness and being able to do what you love.

Happy Gardening!

Love,

Mary

Shoulder Mobility, Calf Stretches and so much more!

Posted by

0

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

 

 

 

Do A Founder

Posted by

0

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

An Incredible Healing Exercise.

Posted by

0

 

I have been dealing with numbness around my left knee because my spine is not perfect. I am a very active person and I want to keep it that way. I also teach others to do the same. As many of you know, I went in for a back tune up. I have been dealing with back issues for most of my life which I am not really going to go into here. I went to The Integrative Wellness Center in Belmar and have been working with Dr. Kyle Klim who I like very much.

On Monday Dr. Phil Pritting was there. I first went to the wellness center last year because I found out that Dr. Pritting was a Certified Foundation  Training Instructor.

Foundation Training has helped my back more than anything.

Here is the latest for me and you from Dr. Pritting. Follow him on Instagram @DoctorBoombox.  A very powerful 3 minutes. I am sorry Dr. Phil is not really in the video but you will hear his soothing voice. Check out my cool socks!

Thanks to Dr. Kyle Klim for taking the video. He is a Chiropractor for pre, peri, postnatal and pediatric wellness,  He is also a Craniosacral Therapist and a doula,  Integrative Wellness Group Belmar, NJ. AND he works on me!

I am so grateful to have Kyle and Phil in my life!

Love,

Mary

 

Fit and Fabulous…Aging Optional

Posted by

1

I am so grateful to the ladies that show up for the workout on a cold December Morning. The average age today was 67! (They said it was okay to post.) No Limits, No Excuses. Just keep moving!

I couldn’t do this 20 years ago.

Posted by

0

 

I was a  runner 20 years ago. Pretty much on my way out. I had a strong lower body and a weak upper body.

Today at 62, I can do this.

It is possible for you too! You can start by doing push ups off the wall and then try off the counter and slowly make your way to the floor.

I don’t like them off the knees.

Here are the cues for a great push up.

  • Get into position.
  • Wrist lined up with your arm pits.
  • Back Flat
  • Squeeze your glutes and your quadriceps.
  • Suck in your belly button.

You will do a really strong push up. Push ups are great for your arms, chest and core! You can do them anytime and anywhere! There are so many fun and challenging variations if you get bored with the basics! For another post:)

Practice your Push ups!

Love,

Mary