It is January. It has been a cold, dreary, damp month. I have been listening to podcasts about enthusiasm and optimism. It is a push to feel that way. I am taking baby steps every day to choose what feels better. This morning, I started my day with OutdoorFit. I had two new ladies join the workout. Last Friday, I did a Fit and Fabulous… Aging Optional presentation at the Little Silver Library. These two brave souls decided to give the class a try. It is not easy to start during Winter Warrior season, yet it is the best time. It is empowering to do things that most people won’t do. Be The Exception. It made me feel good to introduce the new ladies to the seasoned OutdoorFit athletes who are in their 60’s,70’s and 80’s!
I am still plunging with the Plungettes! Plunging in the ocean with your friends in January really boosts your spirits. One of the ladies suffers from seasonal depression. She has been fine this year. We are still able to stay in for 5 minutes and 30 seconds. 11 minutes per week is the magic number to receive the optimum benefit from cold plunges according to Andrew Huberman, PhD.
In order to feel enthusiastic and optimistic, I need to feel strong and empowered. What I eat is very important. I am increasing my protein intake and decreasing my snacks. We will see how this goes! This is what I had for breakfast today.
What are you doing to feel good? Any inspiration to share? I love simplicity. Are you inspired by eggs and cottage cheese?
Why do I want to post this photo? It is not very flattering. I just finished a 5 minute plunge in 56 degree water and I am feeling amazing! I am wearing my plungette cap, which apparently can make my ears stick out. I am hunched over because I’m a bit chilly. My arms have sagging skin on them in spite of bumping my weights up to 15 pounds for my OutdoorFit exercises. I have skin bulging out of the top of my bathing suit and I am thicker around the middle than I would like to be. I am 68 and pretty much go by how I am feeling rather than how I am looking. It is better that way! I am also growing my highlights out. It feels like my hair no longer goes with my face. Can you relate? I don’t feel bad about all of the above, and I am not giving up. I feel a sense of Freedom. I want to have great energy and strength. I want to feel fabulous!
I woke up this morning, the day after Thanksgiving, with a sugar hangover. I didn’t sleep well and I felt very achy. I decided to start a Free 30 day Feel Fabulous Program. I will be sharing daily Fabulous tips on Instagram, Facebook and my You Tube Channel. Why not do December differently this year so you won’t need to start a detox in January!
I hope you will join me. It is always more Fun with Friends!
It has been an emotional time. My Dad passed away peacefully on Saturday, November 5, 2022. He was buried last Friday, November 11, 2022. Dad had a traditional viewing and a lovely funeral. My brother Paul gave an amazing heartfelt and funny eulogy. There was not a dry eye in the house. When Paul finished, everyone stood up and applauded. He received an impressive standing ovation in a Catholic Church. We had a funeral procession through town with a Mountainside and Westfield Police escort. We left the church, drove through town, went through red lights, and stopped traffic. The procession paraded past the house we all grew up in, and drove through Mindowaskin Park on the way to the Cemetery. It was a spectacular send off. I am sure my Dad loved it!
Saturday, my nieces put together a run to celebrate my Dad. It was so healing. I wasn’t sure if I could do it. It was only 2.25 miles, but I haven’t run that far in years. We ran from my brother’s house, which is the house I grew up in, over to my Mom’s. We high fived Mom and then ran back. My niece was my running partner. She had a baby 6 weeks ago, but she’s in the Army and very tough. We ran at a very slow, a ten minute pace. We were in the back, and lost the pack, but it felt great! I was so happy that I could run that far in my Xero Minimal sneakers without stopping. Afterwards, I stayed for a cup of coffee and a scone. It is interesting how you want sugar at times of emotional stress. It is very soothing in the moment. It is too bad that pecan pie is not good for you. I went home and plunged in the Atlantic Ocean with my friends, the Plungettes, in the afternoon. It was a great day! I will stick to exercise and movement to soothe my soul and stay away from the sugar.
I come from a big family. We will all grieve in our own ways. We will take care of Mom. Her house is very quiet now. I will continue to take care of myself and look for signs of Dad’s Love. I have seen them already. Thomas sees Grandpa in the sky. I know he will be a powerful comforting angel for all of us.
Don’t worry, Dad we will give you a few weeks of Resting in Peace.
I am running with Mom and Dad at the Maple Leaf Half Marathon in Manchester, Vermont.
What does it mean to be in your sixties? It feels surreal to me. I am 68, which is pushing 70. The OutdoorFit ladies are in their 60’s, 70’s and 80’s. I gear my OutdoorFit workouts to how my body feels. It is important for my own well being, and the well being of the women I coach. . We have one youngster in her 50’s. I have gotten very good at listening to my body. I have shifted our workouts to less burpees and more joint mobility work. I was having issues with my right shoulder and it was affecting my pushups and weight lifting. Since I incorporated mobility work into the workouts, my shoulder and arm are now pain free. I think it is so important not to keep pushing through pain, which I would have done in the past. I now investigate why something is hurting, fix it and carry on with my pushups! I know so many people give up as they grow older, and just stop working out. They might walk in their neighborhood and think that is enough. Strength training and flexibility are so important as we age.
It is exhilarating to try new things. I am so happy that I have found a group of women in their 60’s, and that one youngster in her 50’s, who are willing to jump in the ocean with me! We call it plunging. It sounds crazy, but it has so many benefits! Talking about aches and pains, a 5 minute dip in the cold ocean does wonders by reducing inflammation and making you feel better. Plunging also boosts your neurotransmitters; Gaba, Serotonin and Dopamine! There is an added bonus when the sun is shining. you really appreciate the warmth of the sun. Cold plunges are a great way to boost your metabolism and lose a few pounds! Of course, I love the touch of craziness. The Fall is a great time to start. The water temperature is manageable and your body can gradually adjust to the cold. The weather forecast is for a beautiful Fall weekend. Do you want to try something new (and slightly crazy)? Come plunging in the ocean with me.
Sunday, I walked the CROP walk with Rosanne, the minister’s wife. She said, “Mary, I think you are being way too hard on yourself. Enjoy your glass of wine with dinner.” It felt like divine intervention. I am happy to say I am back to one glass of wine with dinner. Thank you, Rosanne!
I am a little embarrassed. Last week, I posted that I stopped drinking. I reached out to many friends and trusted family members for support. After stopping for 9 days, I am back to my glass of wine. My one glass did not turn into a bottle. It was turning into a glass and a half. The 9 days off was a good thing to do. I took really good care of myself. I meditated, did Wim Hoff breathing and jumped into the ocean a few times with Rosanne.
Saturday night, I went to my husband’s high school reunion and didn’t have a glass of wine. They were handing out champagne as we were waiting to sign in and get our name tags. I said no thank you. I had a nice time at the reunion. I set the intention to have fun, with no drinking and enjoy a nice dinner without overindulging. It was fine.
Have you heard of gray area drinking? My friend Jessica sent me this video which I found very helpful and maybe you will too.
Jolene Park, the Functional Nutritionist in the video, talks about gray area drinking. It is the area of drinking where there is no rock bottom. You use alcohol to manage your stress and anxiety. You feel bad about how much and how often you drink. She also talks about how naturally boosting your neurotransmitters, Gaba, Serotonin, and Dopamine, can help you if you want to stop drinking.
Here is my plan, and I have had a great week! I am focusing on boosting my Gaba, Serotonin, and Dopamine levels. Gaba has a calming effect. Serotonin increases happiness, and Dopamine is associated with pleasure. I plunged in the Atlantic Ocean with Rosanne 3 times this week. It absolutely makes you feel better to be outside in the sunshine at the beach and jump into the 62 degree water for 5 minutes! It feels like a new day. Every night, I enjoy one glass of wine in a beautiful crystal glass and I feel all is well.
Go out and Boost your Neurotransmitters! OutdoorFit will boost your Gaba, Serotonin and Dopamine!
I started OutdoorFit 16 years ago in the back parking lot of a local gym. I wasn’t a trainer at the time, but I knew how to work out. I was in my early 50’s, and I was winning some of the gym’s fitness challenges. The owner asked me if I would like to work there. I didn’t want to be a personal trainer that focused on one on one workouts. I have always loved running and being outside, so I decided to start an outdoor class with a few brave women from the gym. The ladies were up for doing something new and different. They all loved that we were outside all year long. It is now 16 years later. A few of the originals are still training with me with me today at 70 and 80 something!
I have made some changes as we have gotten older. Recently, I have introduced mobility exercises to the program. I am taking classes with Petra Fisher, a movement coach. It has been so helpful. I am noticing a difference in my body already. This morning at OutdoorFit, we did wrist flexion, extensions, and circles. It feels like a dopey thing to do, but it was amazing. I didn’t have discomfort in my wrists like I normally do when we did our pushups. AND, I could hold my hands in the proper position without pain.
My intention is to be the best version of myself. I want to feel strong and energetic throughout my day. I can’t do that if I am in pain. I am constantly searching for new ways to bring more mobility to my body which is so key to feeling fit and fabulous. I am honored to be still teaching the OutdoorFit ladies to do the same.
My sister Kathleen, has started taking ice baths. She’s been adding 30#’s of ice to her bath water. She sent me a text on Saturday. “Just got out. Thank you for this. I am the best version of me when I do things like this.” Kathleen lives in NC. I wished she lived next door. We would have a great time together and I could send Thomas over there to hang out.
This is my morning prayer on the way to OutdoorFit.”Please help me be the best version of myself today.” It is a good reminder to do my best work. I know the importance of taking care of myself to allow the best version of me to come out.
September is my birthday month. I am now 68. I am strong, healthy and fit. I am not accepting getting slower as I age, I am getting better. There are so many things we all can do. I am taking a joint mobility class with Petra Fisher, which has already been so helpful. I started with the cervical spine and I am working my way down. I want my joints to be healthy, and have committed to moving them daily. It will help eliminate and prevent so many muscular aches and pains. Of course, I am sharing the movements with my OutdoorFit ladies.
I am focused on reducing inflammation in my body. It was my birthday and I enjoy indulging in special treats. Who doesn’t love a big bowl of Butterfinger ice cream? After a few days of overindulging, I wake up with a sugar hangover, I feel tension in my face and jaw, and I have itchy patches that make me feel like I am going to jump out of my skin. The sad story is that too much sugar is toxic to my body.
Here are 7 things I focus on daily to reduce inflammation and support my health.
Eat organic balanced low glycemic meals.
Eat 80 grams of protein.
Get a Good Night Sleep.
Have a good attitude.
Take my supplements.
Practice Wim Hoff breathing.
I get in a cold plunge when I can. Cold plunges are an excellent way to reduce inflammation! I usually end my shower with cold water. I am easing back in to the season. The water will be getting colder soon! Kathleen joins me in the ocean whenever she comes back home to NJ. It is always a crazy fun time.
Were my tips helpful to you? Are you aging well? The OutdoorFit ladies are aging well. We are all in this together. Please reach out. I would love to hear from you.
I have been struggling this summer. I am not a hot weather gal. It begins to wear me down and I have been feeling tired a lot of the time. I also declared the summer as Off Season for my cold water plunging. I take an ice bath only once a week instead of multiple times. I have been buying 32 pounds of ice on Saturdays after OutdoorFit. I fill the bath tub up half way and I can lower the temperature to 54 or so. I stay in for 11 minutes. I then save the bath water for a second dip in the afternoon. The temperature will be up to 68 or so, but it is still refreshing.
I have been going into the ocean once or twice a week. It doesn’t count as cold water therapy if the water temperature is 72 degrees, but it still feels good. Cold Water plunging is not an easy thing to do and yet I really miss it. It is so energizing and it changes my negative attitude quickly.
My last blog post was May 4th. I get up every morning, make myself a cup of bulletproof coffee and I sit down to write in my journal. I write my innermost thoughts and complaints down. I also write the list of things that I want to accomplish that day. I need to go back and see how many times I wrote down blog post and didn’t do anything about it. Do you have something that you tell yourself that you are going to do it and it continually ends up on the bottom of the to do list?
I am a member of The Little Bites of Joy Community. This month we participated in a habit challenge. I wrote I would publish a blog by the end of August. It has been helpful to have accountability. This will be published in August. I think I get three points for achieving my monthly goal. It is almost September and I am committing to a weekly blog post. There it is in writing!
2022 has been a busy and stressful time. My Dad went into hospice and my Mom fell and broke her hip getting my Dad a beer. Yes, he stills enjoys a martini and an occasional beer in hospice. They are both, 91 and have been married 70 years. They have lived a wonderful life together. There have been so many special moments these past 4 months with my parents. Dad and I have liverwurst sandwiches for lunch while watching Gunsmoke. I spent time with my Mom in the hospital drinking tea and watching A League of their Own together. It has been nice in so many ways.
It also has emphasized how important it is to take care of yourself. I witness what a struggle it can become. Things, I take for granted like putting on your shoes and socks or going to the bathroom. These activities are now very difficult or impossible for Mom and Dad. I want to stay strong and fit for as long as possible. I have begun to work on some new exercises for myself and my OutdoorFit ladies. We are working on our glutes, hamstrings and quadriceps. These are the muscles that you use getting up off the toilet. Do you want to stay out of the nursing home? Keep your muscles strong!
Here is an exercise to get you started!
Let me know how it goes! If you are interested in joining us online or in person, please CLICK HERE to learn more.
This recipe was originally called Buckwheat Banana Cake with Yogurt-Espresso Frosting from Bon Appetite. I have tried different versions. I reduced the sugar, I use oat flour instead of whole wheat and I add nuts and blueberries.
I made it yesterday, I came downstairs and my son Thomas had eaten the entire top off of it.
Here is my recipe.
3/4 cup oat flour
3/4 cup buckwheat flour I Love Big Bold Health Himalayan Tartary Buckwheat Super Nutrition Flour. It has super powers!
2 teaspoon ground cinnamon
1 teaspoon salt
1 teaspoon baking soda
1/2 teaspoon baking powder
4 very ripe bananas
3 Tbs coconut sugar
2 large eggs
1/2 melted coconut oil
1/2 unsweetened Greek Yogurt
1/2 cup organic blueberries
1/2 cup chopped walnuts
Preheat the oven to 350. Line a bread pan with parchment paper letting it hang over on other sides. Wish the dry ingredients together.
Mash bananas and coconut sugar in a large bowl until smooth. Mix in eggs, melted coconut oil and yogurt. Mix in dry ingredients. Stir in blueberries and chopped walnuts. Scrape batter into parchment lined pan and smooth top.
Bake bread 55 minutes. Transfer to a wire rack and let bread cool in pan for 30 minutes. Turn out bread on rack and cool completely.