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!

An incredible healing exercise.

The Anchored bridge has changed my life! Sometimes, I will demonstrate this on a concrete sidewalk. I just want to share. Try this before you pop that ibuprofen.

A powerful exercise! Squeeze,Squeeze,Squeeze

A powerful exercise!

Here is the story. 18 months I “blew out my back”.  I wasn’t doing anything.You know how that goes. I was in PAIN. I had to brace myself to roll over in bed at night. I went to 2 chiropractors, a MD for drugs, a PT. I had massages and structural integration work. It all helped to some extent. I didn’t start to really heal until I found Dr. Phil Pritting. He is a certified Foundation Trainer. Foundation Training is the work of Dr. Eric Goodman.

I wanted to find a way to take care of myself instead of being in constant rehab. Dr. Pritting taught me the Anchored Bridge. It is incorporated into every one of my workouts.  I feel it is so important for everyone to strengthen their posterior chain. (low back, glutes, hamstrings)

Here you go. Do it with me.

THE PROGRAM!

Give yourself 4 weeks to become stronger, leaner and more energetic.

Check it out!

HIIT! High Intensity Interval Training

I didn’t feel in the flow of this workout. The ground is a bit uneven in my backyard, thanks to George the dog.  My hips could have been a bit lower in my jump squats. It doesn’t need to be perfect to do it. Just start. If you are a beginner try for 2 minutes and build up.

I have been adding more HIIT into my week. I include it in every Fit and Fab workout.  I love it. It takes 4 minutes and it is amazing how much better you feel when you are finished. Sometimes, I will turn a 4 minute song on and when the song is over, I am done! Here is a Fun Peppy Song unless you are over it. I would love your musical suggestions.

After my HIIT workout, I like to do Eric Goodman’s Foundation Training.  Some impact is important, helps build strong bones! I am looking for the right balance, too much impact is not a good thing.  Foundation Training, stretches and strengthens all at the same time. Give it a try. It is the perfect way to end a workout.

Are you looking to put it all together? Optimal Health = low-glycemic diet + exercise +supplements Check out THE PROGRAM and we can do this together.

Workout 

20 seconds on 10 seconds rest

Jump squats

Push-ups

Alternating Rear lunge

Skater’s Hop

Mountain Climbers

Jump Squats

Push-ups

Burpees

An incredible powerful workout!

Here is the short version of the story. In March of 2014, I hurt the left side of my lower back doing nothing. We all know how that goes. I was in so much pain, I had to take drugs, pain killer, anti inflammatory and muscle relaxants.  I have put so much time and effort into getting myself back together. PT, acupuncture, massage, 3 different chiropractors and  structural integration work. It all helped to some extent. I wanted to learn how take care of myself.

I found Foundation training by Dr. Eric Goodman through Dr. Mercola. Dr. Goodman is a chiropractor who created a series of exercises to heal his own back issues. “Foundation Training activates your posterior muscle chain and teaches your body to take the burden of supporting the body out of your joints and put it where it belongs, in your muscles. ”

I have been doing some of his workouts and of course I added them to my Fit and Fabulous workouts. I am striving to find the balance between impact, strength and recovery. I do love the impact, running, jumping ropes, mountain climbers, burpees etc.

At times, the issue in my back creates tightness down my IT band and has caused numbness around my knee. I am able to manage it for the most part but I want to be 100%.   I found Dr. Phil Pritting, a chiropractor at Integrative Wellness in Belmar who worked with Dr. Goodman and is certified in Foundation Training. He took my training to a whole different level. Today was my last day with him because Phil is moving back to California. Too bad for me but I wish Phil the best. He is on to new experiences.

Here is a short video of one of the exercises that has been so helpful!

The point of all of this is don’t give up. Your body has an amazing capacity to heal itself. It is not easy but so important for your own well being!