core strength

A Jump Start to Fit and Fabulous!!!

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My intention for 2015~

My intention  for 2105 is to empower as many people as possible to become Fat Burners! It takes 5 days to change from being a chubby sugar burner to a vibrant healthy fat burner. I use the 5 day Reset program to do this.  January has been a great month. I have many people on their fat burning journey.

I am very excited because my 2 sisters and my neice are starting Reset tomorrow. I created a special video for them to really jump start their program. It will work for you too!

You need to set aside 2 minutes in the morning to do this. You can do it in your pajamas if you want to. It will get your metabolism going for the next 24 hours and you will feel fabulous.

So here goes, do it with me!

#fitandfabulous

Your Entire Body Stays Strong!

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I have modified my workouts in the past few months. I love being Fit and I am focused on what is the minimum I need to do and teach you to do to be Fit and Fabulous!

I have been following the work of Dr. Eric Goodman, Foundation Training. Here is one of the exercises he recommends integrating into your fitness program. Very effective, “Your Entire Body Stays Strong!”

Fit and Fabulous is all about OPTIMAL HEALTH. Eat well, take the best supplements and get out there and move. So much more coming in the New Year! So stay tuned:)

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

Healthy Bones

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Everyone wants to look good. In order to look good you need to take care of the inside as well. Today’s post is about STRONG HEALTHY BONES.

Postmenopausal can experience a significant amount of bone loss the first ten years after menopause. It is so important to eat well, take high quality supplements and do weight bearing exercises.

DIET

  • Eat a low-glycemic diet to avoid spiking your blood sugar. It is important to eat some protein and some fat with all meals to maintain normal blood sugar.
  • Gluten sensitivity might be a problem, I would avoid grains as well.
  • Eat plenty of vegetables and some fruit, (I love berries in my morning smoothies.)
  • Eat calcium-rich foods, nuts, organic or raw cheeses, salmon, dark green vegetables are wonderful. (Sardines with bones are great but personally I don’t enjoy them.)

Supplements

  • Multi-vitamin/Mineral Supplement
  • Calcium/Magnesium
  • Vitamin D (good to get you levels checked)
  • Fish oil
  • Probiotics
  • Digestive Enzyme
  • Fiber (drink lots of water)

It is so important to buy the best pharmaceutical grade supplements that you can. These are what my family and I take.  I highly recommend them! Your bones will thank you:)

Exercise

I can’t leave you without a workout video for strong healthy bones. Have fun with this one!

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

Time For A Change!

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I have been working on creating a new program for the fall and I am excited about it. It will be a new beginning! September is a good time for a new program, back to school time, turning 60 (WOW) etc. I have been looking at  my fitness and well being in a different way the past 6 months.

Here are some of the ideas and thoughts that I have been working with. Creativity and ideas have been flowing. I feel like I am on the right path and hope to inspire you as well!

  • Easy, Peasy
  • Rid of aches and pains or at least reduced.
  • Healthy Weight
  • Minimum amount of exercise that you need to stay in shape.
  • Can’t exercise your way out of a BAD DIET!
  • Laugh everyday!
  • A lovely cup of coffee in the morning and a glass of wine in the evening…just because:)

More Details to come!

If you are local please check out the Fit and Fabulous event page. Join me for a organic cup of coffee or organic wine depending on the time of day. Wear your sneakers  we will be having a mini workout to start the event!  Please RSVP!

Love,

Mary

Ease, Grace, Simplicity!

Ease, Grace, Simplicity!

 

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:)