Take Action!

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

Lighten Up

Summer Time. I have been working on lessening the load. I have spent the past two months decluttering, donating, and  throwing out. (More donating than throwing out. ) 

I have been doing exercises to strengthen my feet, hips and back. As you know if you have been following my blog. I love Foundation Training by Dr. Eric Goodman and recently found Nutritious Movement by Katy Bowman. I am going slow. I did buy a new pair of sneakers from Dorian Meyer at Shore Footed NJ. New Balance Minimus which I love how light they are and so cute! This is a huge step for me. No more puffy shoes or orthotics. I am using my body to support itself. Very interesting at 62.  It is so important not to limit your self.

Run Faster Jump Higher:)

After OutdoorFit today, I decided to try running in the Minimus.. I was a competitive runner and I miss it. I know I will not be running 5 miles in 30 minutes.  The competitive fast running was the past. I am working on running a few miles in the woods. Today, I ran 1/4 mile on the grass at the fields. Intermediately afterwards, I did  Foundation Training. The amazing exercises to put you back in place. So far so good!

I have also lighten up with my food. More vegetables, more vegetables, more vegetables. I have cut back on my fruit. I was eating more fruit and I was starting to crave sugar again. Interesting. Everyone is different. It is important to pay attention to your body.   I am also vegetarian most days until dinner. I am embracing the egg. I am drinking more tea and less coffee. Baby Steps.

I am keeping my SHMEC in checked.

SHMEC…Sleep, Hunger, Mood, Energy, Cravings How is your SHMEC?

I have been spending time in my garden. Weeding -Weeding-Weeding. Gardening is also tough on my  body. Here is a quick video of my Post Garden Founder. So Helpful! Give it a try.

Feeling Good in Your Body.

Feeling strong and healthy is a major goal for me.

I have had back issues all of my life. I had orthopedic shoes as a kid. I have worn orthotics since college. I wore puffy shoes!  I was a competitive runner so I placed a lot of stress and impact on my body over the years.

I have been researching and studying natural functional movement. I have incorporated Foundation Training by Dr. Eric Goodman into my daily routine . I have a new best friend Katy Bowman of Nutritious Movement. She talks about the importance of incorporating movement into your day. I have taken  their exercises to create strength and  mobility into my body. I  have been focused on my feet, hips and back. I am so excited at 62 because I no longer need my orthotics. The nagging back and pain is gone. If it starts to creep back in I know what to do about it.

Bonus Round… I am able to walk barefoot in my house pain free.

 Fit and Fabulous…Aging Optional.

Here is a short video where I demonstrate some of the exercises that I include while working at my kitchen sink.

 

I forgot to mention the half foam roller to stretch your calves.

Happy Healthy Calves

Of course, I take what I learn to the workouts. Click here  for the  OutdoorFit Schedule.

Have a great day! I am off to walk barefoot on the beach. So good for your feet and your sunny disposition!

Love,

Mary

A Back Tune Up!

I have had issues with my back for a long time. I remember hearing about degenerative L4 and L5 in my twenties. I was a competitive runner and I know years of running wasn’t good for my back. I would walk around with ice packs in my pants to reduce the pain and inflammation.

Fast forward to three years ago. I did something to my SI joint doing nothing of course. It created numbness around my left knee. I was in PAIN, I went to my MD, she gave me drugs. I had chiropractic care, massages, acupuncture, physical therapy. I did it all! I had x-rays at that time and was told that I needed to reduce my workouts.  I didn’t want to accept that answer. I kept searching.

I found Foundation Training by Dr. Eric Goodman. I started to do the exercises.  I went to see Dr. Phil Pritting at Integrative Wellness Group in Belmar because he was a certified foundation training instructor.  I really started to improve and I was so happy take control of my own back problems. Of course, I started to include these amazing simple exercises into my classes.

I have been doing well. I am able to do my workouts. I still have issues with numbness around my knee. I wanted to make sure that my back wasn’t getting worse. So I decided to go back to Integrative Wellness for a tune up to see Dr. Kyle Klim. I had another set of  x-rays taken. I am happy to report no significant changes in my spine 3 years later.

It has been 3 years of fabulous intense workouts of Mountain climbers, Burpees and so much more!

I find this thrilling. I am 62 and I have women 40 – 79  taking my classes. I know it is possible to improve at any age! Just keep at it!

Founder with Dr. Kyle. A band around your knees adds a whole new dimension to the position!

The Summer of Planting Trees!

strong healthy back

This summer has been the summer of Tree planting. Finding the perfect spot, digging holes and planting the trees  is hard work. BIG NEWS~ I planted four trees this summer and no back pain!

As many of you know I have incorporated Foundation Training into my life and into my Fit and Fabulous Workouts. Something pretty incredible has happened because of this training. STRONG HEALTHY BACK!

My back is very strong even after years of running, jumping, mountain climbers and burpees.

I have been asked my age by my doctor and then was told that maybe I need to stop and take up a low impact exercise like swimming.  I found a better way.  Foundation Training. It only takes a few minutes a day.

BONUS ROUND!

I have worn orthotics for years and always wore shoes with support, even inside my house. Now, I can go barefoot with No BACK PAIN!  Thrilling!

It is not just about exercise, It is embracing a healthy lifestyle. Eating a low-glycemic diet, pharmaceutical grade supplements and exercise.

I am launching a New 28 Fit and Fabulous…Aging Optional Program.

Are you ready to be Strong, Healthy, Fit and Fabulous?

It is possible at any age!

Click here for more info and join the Fit and Fabulous Community!

Oh, my aching back!

A Very Powerful Movement.

A Very Powerful Movement.

Do you have reoccurring back issues? Have you bent over to pick up something and your back was in excruciating pain? I have!

Over the years, I have seen Doctors, Chiropractors,physical therapists, massage therapist and acupuncturists. I would go swimming. I would do yoga. I would take powerful muscle relaxants. Ice, heat…I did it all. I still would have reoccurring back problems.

Two years ago, I discovered Foundation Training which is the work of Dr. Eric Goodman. I integrate Foundation Training into everyone of one my workouts. My back is stronger and I am more flexible! I am not in pain. When I do too much and I feel the tightness creeping back, I spend ten minutes doing Foundation Training. SO much better… It works!

From one of my workout ladies,”I moved 8 yards of mulch yesterday and my back did not hurt. Your workouts are working!”

I would love for all of you to come to my workouts. I promise you , your back will become stronger and perhaps pain free.

Here is the link to a Foundation Training workout if you can’t make it to Fair Haven Fields with me.

 FIT AND FABULOUS…AGING OPTIONAL!

IT IS POSSIBLE FOR YOU TOO!

Sustainable Fitness and Weight Management.

I feel a shift. It is all coming together. In the flow… 2 months ago I decided to increase the fat in my diet. I put coconut oil in my coffee and avocados in my morning smoothie. I have decreased the waffles, bread and pasta in my life. AND THE BLESSING ? It has been easy.

The Benefits?  I feel good, I am sleeping better, NEWS FLASH… sometimes through the night! I have lost a few pounds. The bloat is gone and my menopausal belly is shrinking.  BONUS ROUND. I am off my bio-identical hormones! Friends are starting to tell me that I LOOK GREAT!

I am not telling you all of this to brag. I am telling you this because it is possible for you too!

More info? Here is a video that I created for Team Northrup and the MY JUMP START program. (The 7 day JUMPSTART Kit is coming out soon.)

I will keep you posted. Are you looking for an excellent protein base now? 0 grams of sugar. I have been using the soy base this week. I know it is non-gmo and Pure! It is good to switch things up.

 

JUMP AROUND SQUATS!

 

Jump around squats! Now, there is a good time! Here is a fabulous HIIT workout!

2o minutes and your are done! Make sure and warm up ahead of time. I took George the dog for a walk. I always like to finish my workouts with Eric Goodman’s Foundation Training.

Are you interested in trying the 0 grams of sugar protein shake?  I have been making Thomas the plant based with the chocolate flavor packet. I throw in a banana for sweetness. Delicious and Nutritious!

Set your self up right in the morning…   start your day off with a delicious protein shake, coconut oil in your coffee, take super high quality supplements and do your HIIT!

Enjoy the day!

Love,

Mary

 

Warm up

 

Flexibility is so important for our health and well being! I am focused on height and not shrinking with age. Here is a 7 minute warm up that I have incorporated into my workouts. So important to be flexible and feeling fabulous! Give it a try and let me know how it works for you.

Are you local? Spring is a perfect time to start a fitness program.! Change things up…a new beginning! Here is the schedule to my workouts. Let me know ahead of time if you are coming. (Sometimes the schedule changes.)

Move with Confidence.

I incorporate Foundation Training by Dr. Eric Goodman in everyone of my workouts! This training is an unique combination of Strength and Flexibility. THE PERFECT COMBO! “It will redefine your core, conquer your back pain and you will move with confidence!”

Here is an exercise that I do almost daily. If you are sitting for hours at your desk or in a car, the founder is a wonderful exercise to do. It activates your glutes, hamstrings, lower back and upper back. It is so important to strengthen the muscles that support your spine.

460 miles of driving, The FOUNDER was a life saver!

460 miles of driving, The FOUNDER was a life saver!

THE PROGRAM!

Give yourself 4 weeks to become stronger, leaner and more energetic. Move with confidence!

Check it out!