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.)

Run Faster or Jump Higher

These Athletes use the same supplements that I use myself and are included in my Fit and Fabulous Optimal Health Program.

I am not saying that you will run faster or jump higher BUT maybe just maybe you will begin to feel and become Fit and Fabulous with THE PROGRAM!

Optimal Health!

Fit and Fabulous

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!

What does Age have to do with it?

I am 61. I am telling you that because I don’t want you to limit yourself because of your age.

I have women tell me that they can’t do what I do. The truth is that you can if you want to. 10 years ago, I could not do a decent push-up. Today, I can do a phenomenal push-up, even off the ground. A previous post:)

Here is a video to get you started on your way to doing a push-up. A push-up is an incredible exercise when done properly. I include them in every workout. It is an excellent core exercise while working on your pectoral muscle and triceps. The muscles you need to look great in that little black dress. (if that is what motivates you) For me, push-ups are very empowering. I feel strong when I do them.

I am including exercise videos in THE PROGRAM!

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

Check it out!

Riding my bike in the basement.

Day 3

Bump it up…I have my workouts Tuesday, Thursday and Saturday morning. Usually, Wednesday all I do is walk George the dog. Today, I rode my bike in the basement for a half hour and sprinted a few of the commercials.  The sprinting is key, boost the metabolism, and puts you into a fat burning mode.

Small changes can make a big difference. Working on the menopausal belly.

I would love to hear from you. What are you doing for exercise?

Love,

Mary

“8 miles in a 7:05 pace.”

I was able to run that pace for that distance as a training run at one point in my life.

I have been watching Casey Neistat’s videos. I am a bit obsessed. I love his energy and enthusiasm.  Have you heard of him? He has quite the following, kids love him! The reason why I am writing about Casey is that he loves to run. He lives in NYC and he films some of his runs. You can just feel the energy. He announces his distance and his time when he is done. ” I just finished 8 miles in a 7:05 pace.”

I don’t run much anymore. It doesn’t serve my body, too much impact. I don’t really miss running but I do miss the feeling of being comfortable running that fast. “In the zone.”

What to do? I focus on what I am able to do and improve on that.

I work out 3 times a week with my class. It is a wonderful workout and takes care of everything. Endurance, Strength, and Flexibility. I have a wonderful community. We laugh, talk out our problems, cover all the bases.

We do run 1/2 mile or so as a warm-up. I do enjoy that. I don’t always run as a warm up. I have learned to listen to my body and not push through. I am fit… my program works. #fitandfabulous

Here is the link to learn more about my workouts. If you are local, come join us. Commit to 2-3 times a week and you too will be Fit and Fabulous! I am putting together an afternoon class in the fall. Let me know if you are interested. I am working on time and days now.

That is it for now!

Love,

Mary

I couldn’t do this ten years ago!

10 years ago, I could barely do 2-3 push ups in a row. I was a distance runner with no concern with upper body strength. Now, my workouts are a 45 minute full body workout focusing on strength, endurance and flexibility.

Check out the push-up off the ground. I was impressed with myself the first time I did this and to be honest I am impressed every time I do it:). It is very empowering. We are working on this in my class and most of the ladies can push up off the ground. Are you local? Would you like to learn more about my program. Click here.

FIT AND FABULOUS…AGING OPTIONAL

One of my clients touched his toes last week! It was a big deal. Flexibility is also so important. What are you working on today that you couldn’t do ten years ago? Please leave a comment. I would love to hear from you.

Rest and Restore

It has been 7 days of Rest and Restore.

This is one of the responses from my friend Jessica that I received after my last blog post about being benched.

” This is great! Nice reminder to everyone. Now, make a suggestion when you say “slow down and take care of you” so many people don’t even know what that means or how to do it so breaking it down with a few little/easy to mix into your day examples will show them even more how practical it can be. Right? Like even saying little things you do that help u to actually “slow down” (that aren’t the result of back pain) but just your normal day to day little things u throw in there to actually “slow down and take care”….!!!”

In so many ways I feel guilty about rest and restore. Something physical needs to happen to actually stop me. This week back spasm actually stopped me.

I have had a minor set back this week. I am striving for optimal health, fitness and feeling great. I want to achieve this in an easy way.  I am tried of pushing so hard to achieve it.  In the past, as a competitive runner, I pushed for years. I have been reading Dr. John Douillard’s author of Mind, Body, Sport work on Nose breathing.

I want to share one thing you  can easily integrate to rest and restore even while exercising.

Breathe in and out through your nose. It is amazing the difference this can create immediately. Breathing through your nose creates a calm and activates the parasympathetic nervous system. Breathing through your mouth is an emergency response, flight or fight as though you are being chased by a bear. Mouth breathing activates the sympathetic nervous system which tends to increase your heart rate and adrenaline.

While exercising, I would get confused when to breath in and when to breath out. Here is a tip from my smart husband, “Breath in and blow it up”. For example, while doing a pushup, breath in through your nose and BLOW IT UP out your nose while you are pushing your body up. (Great video idea…coming soon:) Make sense?

I would love to hear from you. How do you slow down and take care of yourself?

Slow down, Rest and Restore. Savor and appreciate.

Slow down, Rest and Restore. Savor and appreciate.

Outdoors…

Do you get outside everyday? I do. I have George the dog who needs to be walked everyday twice a day. He loves weather, rain, wind, snow, sun. He is not crazy about thunderstorms.

Lately, I go out and work in my gardens. I try to limit it to 20 minutes a day . Just that makes you feel better, even if all I am doing is pulling dandelions or picking up dog poop. It just makes you feel good.

 Grandpa Sam's wheelbarrow

Grandpa Sam’s wheelbarrow

I wanted to honor Grandpa Sam’s wheelbarrow in my blog post. I have used it for years and so did he. It makes me happy to look at it. I did buy a big 6 cubic feet with a big fat tire which makes me happy too:)

Fit and Fabulous tip…Go outside everyday if only for a few minutes. It will make you feel better. “My body was designed to move and stretch and feel strong, flexible and alive. I love the feeling.” Dr. Christiane Northrup from her book Goddesses Never Age.

My Fit and Fabulous workouts are outside all year long. Come try a class. Hula hoops, Jump ropes and so much more. I can modify for any fitness level.

That is it for now. Go outside, take a walk, pick a dandelion, plant lettuce or just sit in the sunshine. Your choice.

Love,

Mary

Bring out the Jump Ropes!

Are you concerned about impact? I love a little impact.

A year ago, I injured my low back, debilitating pain in my left glute, tingling around my knee. I went to my chiropractor and he said to me, how old are you? He wanted me to stop the impact, talk a walk, swim,  AND no impact.  I rested, took a few pain killers, went to physical therapy and I am back to working out.

I did change things up. I have created an effective workout that you do in a minimal amount of time.  I focus on recovery. I foam roll everyday sometimes twice a day, get really good massages, epsom salt baths, etc. After every workout, I include the Foundation training, the work of Dr. Eric Goodman.

I also eat a low-glycemic, low -inflammatory diet. I take really great supplements.  I especially like glucosamine with turmeric.

Today’s workout is a FUN one of course. When was the last time you jumped rope?

Here is the link to the Foundation Training that I do after every workout. You will finished feeling LONG and LEAN…an inch taller:) Go slow with it, build up, you don’t need to do the whole workout all at once. It is not easy but very effective. Strengthens and Stretches!