fat burning

Giving up my nightly glass of wine.

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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

Keto Bacon Chocolate Chunk Cookies

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Oh my goodness!

Bacon Chocolate Chunk Cookies! (Basic recipe from Bulletproof Recipe Lab)

Keto Bacon Chocolate Chunk Cookies

Prep Time: 15 min.
Total Time: 45 min.
Makes: 16 delicious cookies

Ingredients: 

  • 2 cups cashew flour (I blend raw cashews in the vitamix.)
  • 3 tbsp. grass-fed  butter
  • 3 tbsp. Collagen Protein. (I like the Bulletproof Brand.
  • Stevia  (I put in a dropper of  organic stevia.)
  • 2 tsp. vanilla
  • 1 pastured egg
  • 1/2 tsp. baking powder
  • 1 tsp. apple cider vinegar
  • A pinch of salt
  • 1/3 cup high quality, dark chocolate, chopped. (I use a dark chocolate bar and used half of it.)
  • 4 pieces of cooked chopped Nitrate-free Bacon

Instructions:

  1. Preheat the oven to 350.  Line one baking tray with parchment paper.
  2. Add the cashew flour, collagen protein, salt and baking powder into a bowl.
  3. Pour the apple cider vinegar directly on top of the baking powder and allow it to react (it will go fizzy).
  4. Add the remaining ingredients to the bowl and stir to combine evenly.
  5. Taste the dough and adjust the sweetness if needed.
  6. Begin rolling the mixture into balls and place them onto the lined baking tray.
  7. Press the balls as flat as you like, they won’t rise much, so if you like them softer and chewier keep them quite full. However, if you like a crunchier cookie, press them quite flat using your hands to shape them.
  8. Place the cookies in the oven and bake for 15 minutes, or until golden brown.
  9. Remove from the oven when they’re ready and place the cookies on a wire cooling rack.
  10. Store in an airtight container when completely cooled.

“At My Age.”

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Have you been complaining for years about your weight? Do you need to go out and buy new clothes because nothing is fitting? Do you say to yourself or others, “AT MY AGE” I can’t be expected to change or I will never be able to wear that again?

Do you go on a diet on Monday and 3 days in you are eating cookies or drinking a glass of wine? Did you talk yourself out of the whole thing? TOO HARD! Too uncomfortable!

I have been there and I am here to help you!

I have created a  90 Day Fit and Fabulous Program is not about willpower. It is getting you off the sugar roller coaster. Changing you from a sugar burner to a Fat burner.  This is where Magic happens!  There is such Freedom that comes with this program.

High Fat, Moderate Protein and Low Carbohydrate

I was a little hesitant to increase the fat, because it is high calories. We were taught that fat is bad, gov’t tells us to eat 5-11 servings of whole grains daily and eat fat sparingly.

I decided to jump in. I love butter, I started eating Kerry Gold, grass fed butter. So Delicious and the key is.. So satisfying!

Magical, Magical, Magical

  • Lost 10 pounds (even at my age)
  • Reduced aches and pains
  • No more sugar cravings

IT IS NOT ABOUT WILLPOWER! YOU FEEL GREAT!

Of course, you can do this on your own. It has been my experience that it is so much better in a group. You receive positive reinforcement and encouragement. So important to have Support and Accountability.

The first 7 days of the program, we eliminate the foods that cause inflammation and the alcohol.  No wine is not easy for me. SO much easier with a friend and I stick to it.  We send each other pictures of seltzer and lime in pretty glasses every evening and cheer each other on.

If you are not happy with how you are feeling and are ready to make some changes, please reach out and we can have a conversation to see what has been preventing you from being your Best Self and Feeling Fabulous. We will see if working together is the answer for you.

Friday, Early Bird Pricing Ends. 90 Day Fit and Fabulous Program

Do you need to look dressed when shooting a video? Put on your Mom’s Pearls!

Favorite Pair of Faded Jeans Fit!

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You go into your closet and pull out your favorite pair of old favorite jeans and they fit! Isn’t that a dream come true?

Check out the video, I have some exciting news to share!

A few questions for you.

Are you a woman over 50 who wants to be active in your life instead of sitting on the sidelines?

Have you put on weight and are frustrated because you can’t seem to get rid of it?

Are you tired of putting on your jeans and having to adjust the waist band because of the extra roll around your belly?

Or have you given up and your wardrobe has become pants with and elastic waist band and flowing tops?

Of course, you want to feel great, confident, and move with grace and vitality through out your day.

I have created a 90 Day Fit and Fabulous Gold Program. Head over to the Program’s page to learn more.

I would love for you to be a part of my Fit and Fabulous…Aging Optional Community!

Next Session begins Monday October 1st! Registration closes Friday September 28th.

Bonus! Register by September 21st and SAVE! Become Fit and Fabulous with the exclusive OutdoorFit price!

Fit and Fabulous 90 Day Gold Program!

Rainy day, shorts fit, more energy!

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Do you love to exercise for the sake of exercise? I do! I know I feel much better after a workout. It has been raining here for days now. This morning, I was so happy to go workout under the eaves with 2 of my brave adventurous OutdoorFit ladies. I know working out under the eaves is not so exciting but we were there and got our workout in. I love a touch of craziness. We could have been home sitting on the couch drinking coffee. We all felt better for it.

Here is my latest video with Gail Harrigan. She started OutdoorFit because she wanted to get stronger and have more endurance on the tennis courts. She also loves to ski. At 67, she wants to continue on as long as she can. She knows the importance of strength and endurance training.

For added benefit , Go outside and move.

Do you need more motivation?

Here are some of the healing benefits from exercise according to Dr. Christiane Northrup.

“The benefits of regular, moderate exercise are almost innumerable and include physical, mental, and emotional benefits. Studies show that women who are physically active enjoy better health than women who are sedentary.”

  • Better immune system functioning and increased levels of immunoglobulins
  • Lower overall cancer rate
  • Decreased risk of heart disease
  • Decreased risk of breast cancer
  • Longer life expectancy
  • Less depression and anxiety, better mental efficiency and speed
  • More relaxation, more assertiveness, more spontaneity and enthusiasm
  • Stronger bones
  • More restful sleep
  • Higher self-esteem
  • Decreased insulin sensitivity
  • More energy
  • Decreased PMS symptoms
  • Weight control

Maybe you are just wanting your clothes to fit and to feel comfortable this summer on the beach. There is nothing wrong with that.

Come to OutdoorFit!

The  workouts are very effective! Warm up, HIIT, Strength and Foundation Training. I end with a few yoga poses. We cover it all.  . It is a 45 minute workout and you will leave feeling fabulous and ready to take on your day!
You will meet fun people like Gail. Go up and read the benefits of exercise again. You will feel great about yourself. I hope you will join in.
Click here for schedule.
Go enjoy a walk.

Love,

Mary

Shoulder Mobility, Calf Stretches and so much more!

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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

 

 

 

Fat Balls

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Coconut Fall Balls

INGREDIENTS

  • 1 cup coconut shreds
  • 1/2 c. Coconut oil, melted
  • 1/4 cup coconut butter
  • 1/4 cup sunflower seeds
  • 1/4 cup pepitas
  • 1/2 cup cashews
  • 1/2 cup almonds
  • 2 tbsp cacao nibs
  • 1 tsp cinnamon
  • 3 medjool dates (pitted)
  • 1/3 c. almond milk

INSTRUCTIONS

  1. Blend everything in a food processor until dough is achieved. Dough will be wet, that’s good! (I use the vita mix and it works fine.)
  2. Roll into bite sized balls then lay flat on a air-tight container and freeze. They last for months but they’re so delicious I bet they won’t.
  3. Remove from freezer and let thaw 6 minutes before eating for optimal deliciousness!

From Lee From America

I like to top the ball with a little yogurt and or nut butter. So good! I made them for coffee hour at church and the kids loved them too. It makes me so happy when the kids like them! It is So much better than eating sugary cookies!

Cashew Vanilla Cookies

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Cashew Vanilla  Cookies that you can have for breakfast! No grains, No sugar! These cookies won’t spike your blood sugar. They are super easy to make. I use a bowl and a wooden spoon to mix or get messy and just use your hands.

* INGREDIENTS *

  • 2 cup cashew flour
  • 1 tsp baking soda
  • 1 egg
  • 3 TBS unflavored protein powder
  • 1 tsp vanilla extract ( non alcohol )
  • ½ cup grassfed butter ( room temp )
  • 1 tsp liquid stevia

 

* INSTRUCTIONS *

  • Preheat oven to 300 degrees. 
  • Mix everything in a bowl, forget the spatula and just use your hands.
  • Form into little bites ( about 24 ) and place on parchment paper on baking sheet.
  • Press lightly with fork.
  • Bake until golden brown ( about 20 minutes ).

 

Added Treat! I make sandwich cookies. The filling is a non-dairy cream cheese. I like kite hill almond cream cheese. Sometimes, I use goat cheese cream cheese. I whip a tsp of maple extract and a tsp of stevia into the cream cheese with a fork.

Butter Pecan Fat Bombs!

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Does eating Fat scare you?

Let me start this post by telling you that I have released 7 pounds this past year by eating more healthy fats! In the process, I have reduced my sugar and grains. The amazing part is I really don’t miss it.

I am determined to have a happy, healthy and cozy December because I don’t want to detox in the New Year!

I am excited to share some fun healthy recipes with you this month!

Here is a fabulous easy recipe for you. Happy December!

The basic recipe is from Mark Sisson’s The Keto Reset Diet.

1/3 cup coconut oil

1/3 cup coconut butter

Melt in a double boiler and then add your flavorings. Today I added 1 TBS ghee and 1/4 chopped pecans. Pour into a silicon mini muffin mold. I have the regular mold so they come out like wafers. Freeze. Pop the fat bombs into an air tight container and keep in the refridgerator or freezer.

Recipe makes 10 fat bombs. 123 calories.

Give them a try and let me know what you think!

Happy December!

Love,

Are you searching for coziness like I was?  Check out the Hygge December Challenge with Andreea of Little Bites of Joy.

3-5-7 HIIT

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I have just figured out how to listen to podcasts on my phone and it has opened up a new world! I love listening to it in the car. I have been following  the Bulletproof coffee guy Dave Asprey. His tagline is Power Mind and Body. Who doesn’t want that?

I have gone back to Bulletproof coffee. I add 1TBS of Ghee and 1TBS Bulletproof XCT oil to  my morning cup of French Press organic coffee. I blend it up in the VitaMix. I really like it and it grounds me.

I am  using the  My Fitness app to track calories. I was concerned by the amount of fat I was adding back into my diet. I am working on changing my set point. I was stuck at 145- 146lbs for awhile. Now, I am down to 143 lbs. Slow, but at least it is moving. I know it is just a number but I feel empowered, fit and lighter when that number is down. Embrace the Healthy Fats!

I keep my daily calories around 1500.  I save enough for a glass of wine with dinner because it makes me happy!

I have  been slowly increasing my exercise. Here is a great HIIT workout that you can do in a few minutes.

I have started to run again. I do a lap around the fields at the end of the workout. I feel good. I am loving my New Balance Minimus Shoes!  They make me happy every time I put them on! I am able to run without my orthotics which is thrilling!

The point of all of this, it is possible to get stronger and lighter as we age, without all of the aches and pains. Here is my friend Gail. She survived   OutdoorFit this morning. It included the 3-5-7 HIIT, weight training and Foundation Training for strength, endurance and flexibility.

Gail at 60 something!

Did you workout this morning? Are you local?  Are you feeling Fit and Fabulous? Come try OutdoorFit!

Love,

Mary