fitnessatanyage

one week…2.4 pounds lighter!

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Tuesday morning check in. I am down 2.4 in a week! I measured my waist last week and it was a tight, suck it in 31 inches. Today it got there with ease. Whew~

This has been an easy process, cutting back on my eating and bumping up the exercise a little bit. I had a daily glass of organic red wine and Sunday night is always ice cream night at our house. A cup of vanilla with a spoonful of caramel sauce. AND I am 2.4 pounds lighter! No deprivation here.

I am putting this all together for a September program. Interested ? It is amazing what accountability can do. We will raise each other up! Let me know, I will put you on the list!

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“8 miles in a 7:05 pace.”

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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 have been BENCHED!

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It is time to rest, which is not an easy thing for me to do. I love working out with my group. I love how I feel when I workout. Doing pushups, mountain climbers and burpees is  all very empowering.

Sometimes your body tells you to slow down and take care of yourself. My body probably has been telling me that for awhile but I don’t like to hear it.

This weekend went spent hours in the car and my back seized up so now I really need to rest, ice and some foam rolling.  Movement is good but I can’t push it to the pain level. I tend to push through the pain as an athlete you learn to do that. Right? I don’t need to anymore. The goal is to be healthy, fit and feeling good.

So for now I have been benched.

Sometimes you just need to sit on a swing.

Sometimes you just need to sit on a swing.

Actually, I can move as I want as long as it doesn’t cause pain. Movement is good, pain causes inflammation. It is especially important to be taking my supplements now. They will help reduce the inflammation in my body.

How do you do with taking time off from working out? Does it make you cranky, irritable or are you happy to have a break? I would love to hear from you.

Take away…be nice to yourself!

Love,

Mary

Grain Free

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A month ago, I posted about menopausal belly.  (This was the most popular post.) I went almost completely grain free for two weeks. I did feel better and my belly  flatter.  For me, I think it works better if I am easy on myself. I have been eating smaller portions and eating slower . Yesterday morning, I had 2 organic eggs, half a piece of Niman Ranch bacon and a half of a gluten free waffle with grass fed butter. I split everything with my son Thomas. It was completely satisfying. I didn’t feel bad about eating the waffle.  It works better for me.

I do think it is great advise to cut back on grains, legumes, and obviously sugar. It all goes back to keeping your blood sugar balanced.

Today, I made flourless almond butter bread. “Paleo Sandwich Bread” Really great ingredients, but it is important not to over due it either.  This is what happens to me when I start baking.  I want a big thick slice with grass fed butter. I do have it on hand so I will choose the bread instead of gluten free waffles. A better choice.

Fancy paleo sandwich bread!

Fancy paleo sandwich bread!

I cleaned out my kitchen cabinets and threw out all of my bread pans. I did save my  tube pan and now I can make Fancy Paleo bread! I was surprised at how well it came out.

Try the recipe and let me know how you like it. I am sure I will come up with different versions. Stay tuned…

Love,

Mary

What supplements do you take?

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I have been getting asked about the supplements that I take. FIRST, let me tell you why I take them. Dr. Christiane Northrup told me too! These are the supplements that she list in all of her books. Her latest book Goddesses Never Age, they are included in something you do everyday. If you want to be a person that gets older but doesn’t age I suggest you get on her regimen. She has an amazing 14 day Goddesses Never Age Program to get you started.

I did not need to do any research nor do I have the background to research them. I certainly know that Dr. Northrup knows her stuff.  If they are good enough for her, they are good enough for me.

Some of my clients say they are too expensive. Would you rather spend half the price and receive very little nutritional support? Or invest in your health and make it a priority? I decided that there is nothing more important than your health. I could go off and write about my son Thomas who spent the first 13 months of his life in the hospital and came home on a ventilator. One sentence explains enough. Health is a priority for me and my family.

So I created my own AM and PM health pack. So convenient.

My Ageless Goddess Pack! #Fitandfabulous

My Ageless Goddess Pack!
#Fitandfabulous

My AM PACK

2 Antioxidants

2 Chelated Minerals

1Fish oil

1 Vision Support

1 Glucosamine

1Grape seed extract

My PM pack

2 Antioxidants

2 Chelated Minerals

1 Fish oil

1 Vision support

1 Glucosamine

1Co Q 10

At bedtime, I take Calcium Magnesium,  melatonin and liver detox. I take probiotic every day.

Here is a video from the company that describes the Quality Guaranteed.

https://youtu.be/nRJ-0oeZ0yw

As I am writing this, I think wow, that seems over the top. You know, it is very doable, takes 10 seconds to take your vitamins. I feel great for the most part, I get up early and workout hard three times a week, moved 5 yards of mulch this weekend, and I plan on getting better.

Fit and Fabulous…Aging Optional!

Full disclosure here. I love the products so much I decided to sell them. If you are interested in the supplements click here. If you are not in the US you can click on the link on the top right hand corner of my website that says change countries. Contact me and I can get you the best price.

So there you have it!

Love,

Mary

Do you need to contact me? I also love hearing from you.

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Are you ready to release your winter fat?

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My intention for 2015 was to empower as many people as possible to become Fat Burners…Fit and Fabulous.

I gain a few pounds this winter, was eating more carbohydrates mostly gluten free but still extra carbs. It was a cold winter here in the northeast. It is time to lighten up.

Yesterday, I blogged about Menopausal Belly, it was a high traffic day. I know it is an issue. What has happened? Why am I thicker around the middle? I am going grain free for two weeks to see how I feel.

For some, that is too extreme so why not start with the 5 day Reset program. It will take you from being a sluggish sugar burner to a vibrant healthy fat burner.  I have coached many through the 5 day Reset and beyond. THE PROGRAM WORKS!

If you are in Fat burning mode:

Sleep soundly through the night with no night sweats. (Menopausal women as well, decreased night sweats!)

Hunger will be at a minimum. You will have a feeling of emptiness not irritability, urgency, low blood sugar or a feeling of fogginess. You will be in a balanced state.

Mood will be stable. You will feel in control with more self confidence.

Energy will be consistent and abundant . You will develop a feeling of Lightness.

Cravings will be almost non-existent. You will be amazed that you can pass up on snacks that would have taken you down in the past.

Bonus Round…You will be losing Fat including that stubborn fat around the middle.

The BIG QUESTION! How do I become a FAT BURNER?

Start with the 5 day RESET. It takes 5 days to change from a sugar burner to a fat burner! You can totally change your life in 5 days. I will  support you along the way. We also have a wonderful facebook community where we post and create a Fit and Fabulous Lifestyle together. You are not alone. Do you want to be healthy and fit?  Hang with healthy and fit people! Bonus Round…Most people lose 4-5 pounds in five days and  your sugar cravings are eliminated! What a great way to jump start the Spring!

Yes, there is a chocolate shake in the box!

From one of my Fit and Fabulous gals! “I finished my 5 days on Reset yesterday. I thought it was going to be so much more difficult then it was and in fact it wasn’t difficult at all. My craving for sugar has subsided and I have never felt so good and proud of the 5 day accomplishment I have endured. Thank you Mary Kiningham for the guidance and the guidance as well as suggestions to keep going down this path of Swedish Fish free way of living”

Dr. Christiane Northrup describes the experience this way:

“I encourage you to eat in ways that will promote long-term health benefits. If you start eating healthier today, it’s likely you’ll be rewarded with weight-loss in five to ten days. After that, all you have to do is modify your lifestyle to maintain steady blood sugar. Here’s the best part: You can lose fat effectively while feeling great in the process. Keep your blood sugar stable and you’ll experience more energy; ability to sustain exercise; clearing of brain fog; ability to build muscle; less hunger—ability to control portion sizes and cravings; fewer PMS symptoms; better looking skin; deeper, more restful sleep; stable moods and more optimism; and clear eyes without puffiness or dark circles.”*

Who doesn’t want that???

Are you ready to order? Do you need more info?

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Is exercise FUN movement for you?

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I am taking Dr. Northrup’s online course Ageless Goddess. Dr. Northrup talks about the importance of movement and doing something that you love. You need to move and do something that you love.

Is exercise Fun movement for you?

I love exercise, I always loved gym class. I especially love working out with people. Doing mountain climbers at home by myself doesn’t thrill me, if I do them to music suddenly it becomes Fun. I love my classes and working out together, we laugh, have a good time and workout all at the same time.

I did take a few dance classes a few years ago and they were not fun for me.  I was the lady in the back row that was three steps behind. I would need to work at it and keep going for them to be fun. I do think about taking tap classes, I think that would be a good time!

What do you consider FUN movement? Yoga, running, skiing, hiking,??? Make it part of your routine to create happiness, joy and the outcome…FIT AND FABULOUS!

This is Fun for me! Working out outside in the sunshine with George the dog running around.

 

Do you want to do this with me?

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I just signed up for Dr. Northrup’s Ageless Goddesses 8 week online course! It will be a great 8 weeks for the Fit and Fabulous.

Dr. Northrup's book

“When you have the right information and guidance, youthful living can be yours and you can continue to thrive, create and engage in your life for years to come.  Dr. Northrup shows you how to embrace your ageless goddess and live more vibrantly. ” Dr. Christiane Northrup

Let’s do this together. Here is the link to sign up. There is an Early bird special this weekend!

Mountain Climbers and Burpees, oh my!

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Rainy Saturday morning , here is a HIIT (high intensity interval training) workout for you. It is not pretty but I did it. Burpees add a whole new meaning to the workout. So effective! You can always modify and do the exercises off a chair or start out with just two minutes. Let me know how you do.

20 seconds on 10 seconds rest

2 rounds of mountain climbers

2 rounds of burpees

Repeat the rounds and DONE! It is a challenge and you are finished in four minutes. Perfect. I have it all timed out for you. Do it with me.

Here is the link to the long and lean foundation training. Click on foundation training in the post.

 

I have been reading, Dr. Northrup’s NY times best seller. Are  you reading it? Dr. Northrup loves HIIT workouts as well.

Dr. Northrup's book

 

Learn more about joining Team Northrup with me here.

I have the inside scoop on amazing Ageless Goddess’ supplement pac. On your way to fabulous, vibrant and healthy! I can customize a energizing pac for you here. #fitandfabulous #agelessgoddesses

 

You don’t have to give up your favorite chocolate cake!

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I don’t want to become a vegan and give up  a yummy hamburger or delicious chocolate cake.

A few years back, I was thinking about how I have lost the coziness in my life. It is coming back because I am learning to allow myself to enjoy the small things in my day.

I have been reading and highlighting Goddesses Never Age by Christiane Northrup. ( I love when I borrow friends books that are highlighted. I can see what they are interested in.)  I am sharing my highlights with you. This really struck me and is so important to share.

“You don’t have to swear off chocolate, rich foods, or alcohol completely to be a goddess of pleasure. In fact, studies of healthy centenarians show that these individuals enjoy things like alcohol, cigars and chocolates as rituals of pleasure.” Dr. Christiane Northrup

This can be done on a daily basis, if it is done mindfully. You sit down and have a small delicious organic cup of coffee with a piece of dark chocolate. You sit and enjoy. You are not in your car, multi tasking drinking a big gulp. Huge difference. You sit down and enjoy a glass of red wine in a beautiful wine glass. You are savoring  and enjoying not drinking because you are angry and had a stressful day.

This is where the coziness comes in as well. It feels very cozy to sit and enjoy a delicious treat. If you are going to have a treat buy the best you can buy. Don’t buy something cheap and processed.

Every evening, I enjoy a glass of red wine in my Grandmother’s crystal wine glass. My latest favorite is Live a Little organic Red. It has a pretty label and I like it:)

Live A Little!

Live A Little!

What are the simple pleasures in your day? Please share.  I would love to hear from you.

Learn more about joining Team Northrup with me here.

I have the inside scoop on amazing Ageless Goddess’ supplement pac. On your way to fabulous, vibrant and healthy! I can customize a energizing pac for you here.