flat belly

Balance Your Hormones Day 6

Posted by

0

The weekend! Time when you would like to indulge a bit. I am staying with it. No Sugar,  Gluten, Alcohol for 30 Days.  I will slow down and take care of myself.

Here is a treat idea! I love to saute organic apples or pears in ghee and add chopped pecans at the end. Sprinkle with cinnamon of course! It only takes a few minutes. #guiltfreeapplepie It makes your house smell cozy.   apples

The ghee and nuts lower the glycemic load of the fruit. The key is to keep your blood sugar balanced.

Happy Healthy Hormones!

Enjoy your weekend!

Love,

Mary

PS. I have lost 2 pounds. I hope I don’t find them again.

Fit and Fabulous Fat Burner!

Posted by

2

SHMEC!

 It is the beginning of a New Year! I noticed I had so many views on this page yesterday. I first posted it in 2015. I am very excited to tell you I have a new program to help you on your way to becoming a Fit and Fabulous Fat Burner! First read about SHMEC! I will meet you at the bottom of the page.

SHMEC!

Have you heard of it? It sounds like a swear word, some kind of smack down. Right?

According to Dr. Jonny Bowden,  SHMEC- ” the MOST POWERFUL BIO FEEDBACK SIGNALS that tell you how your body and brain are progressing during your metabolic upgrade.  Your metabolic upgrade is the process of changing into a FAT BURNER!

SHMEC stands for sleep, hunger, mood, energy, cravings.

Check in with your SHMEC daily. It will tell you whether you are burning fat or back to burning sugar.

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 7 day My Smart Start. It takes 7 days to change from a sugar burner to a fat burner! You can totally change your life in 7 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 in 2017?  I think it is time! Hang with healthy and fit people!

Your day will consist of 2 delicious smoothies, a protein bar, and a low-glycemic snack and a low-glycemic dinner.

Does a 7 day Smart Start sound right for you?

The Kit has  Non-GMO gluten free Protein shakes,  delicious Protein bars and the best supplements on the planet to get you started on your 7 days.

$138.00

$19.71 a day

buy now

Please contact me if you are out of the USA. I will set you up.

My typical client is a menopausal woman. This program will work for anyone. Here is a quick video with my nephew Mark. He has lost 10 lbs on the program! Energized and is running faster!!

 

 

I couldn’t do this 20 years ago.

Posted by

0

 

I was a  runner 20 years ago. Pretty much on my way out. I had a strong lower body and a weak upper body.

Today at 62, I can do this.

It is possible for you too! You can start by doing push ups off the wall and then try off the counter and slowly make your way to the floor.

I don’t like them off the knees.

Here are the cues for a great push up.

  • Get into position.
  • Wrist lined up with your arm pits.
  • Back Flat
  • Squeeze your glutes and your quadriceps.
  • Suck in your belly button.

You will do a really strong push up. Push ups are great for your arms, chest and core! You can do them anytime and anywhere! There are so many fun and challenging variations if you get bored with the basics! For another post:)

Practice your Push ups!

Love,

Mary

My Pants Fit!

Posted by

0

It is a rainy Friday September morning. I went into my closet and tried on a pair of jeans that I almost gave away last year because they were getting so tight especially around the middle! Is that an issue for you? It doesn’t have to be.

I am sharing this with you because I have a fabulous program that is easy doable and works!!! Eat Fat to lose Fat.

I have a 7 day program or a 28 day program. Here is the link.!

Become a part of my Fit and Fabulous…Aging Optional community. You will be so glad you did.

Healthy, Vibrant, Fit.

Oh, my aching back!

Posted by

0

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.

Posted by

0

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.

 

6 minute Egg in Avocado!

Posted by

0

 

Eating a higher fat diet especially breakfast has created a real shift in my body. This was my breakfast this morning.

Delicious!

Delicious!

Slice an avocado in half.  Flattened it out slightly keeping the depression for egg.

ghee or butter in frying pan, heat avocado for one minute over med heat and add egg.

add small amount of water to pan, cover and simmer for 5 minutes.

Topped with greens and basil from my garden.

salt and pepper to taste! DELICIOUS!! Thomas had one too. #makesmehappy

Coconut oil in Coffee

Lemon in water

AND my morning supplements!

8 minute HIIT

Posted by

0

Here is an eight minute HIIT (high intensity interval workout for you). I watch these workouts online , mostly demonstrated by ripped young men. I think it is important for you to know that you can do this as well.  It might not be as pretty at 60 something but I get it down and reap the benefits. I hope I inspire you to give it a try. (I messed up the squat jumps the first time around, just move for those 30 seconds, try jumping jacks:)

If you need help modifying please leave me a comment below.

If you are local and want to workout with me. Here is my Spring Schedule!

 

Here goes… this might not seem like a big deal but for me I am sorry to say it is.

Posted by

1

I have taken a break from my blog. I wasn’t inspired to do anything. Now, I have something to blog about it.

Here goes… this might not seem like a big deal but for me I am sorry to say it is.

I gave up drinking my daily glass of wine on the Winter Solstice. The Winter Solstice is all about “letting go” so you can make space for the NEW. Sunday, December 20th, my husband and I were at a pizza party. I had two slices of pizza and a glass of chardonnay. When we got home I had a scoop of vanilla ice cream. It doesn’t sound over the top but the next day I woke up feeling terrible like I was hung over. Here I am a trainer and a health coach, I don’t expect myself to be perfect but I want to be better. I decided to give up wine, alcohol for 90 days. ( I don’t want you to think I am going to start drinking martinis…I included alcohol.)  Basically, I enjoy a glass of wine daily. If I don’t have it, I feel agitated and cranky.

I wanted to mark the day, and you know it was December 21st, the winter solstice. The perfect day. Later that day, I read a quote by Christiane Northrup. “Just stay connected to Divine Love. And watch what happens.”

I didn’t blog about it earlier because I wasn’t sure I would stick to it. Usually, three days in I find a reason to sabotage myself and start drinking again. I am now 9 days in. It still is not easy and I think about it way too much. I am doing it, I am sleeping better, feeling better and I am making better choices. I know it will become easier.

I don’t intend to give up wine forever. My intention is to treat it like cake. I will have a glass to celebrate special occasions.

A Healthy Alternative.

A Fabulous Cocktail!

A Fabulous Cocktail!

2 TBS apple cider vinegar

1 TBS Lemon juice

1 TSP cinnamon

1/2 sliced apple

I would love to hear from you. Have you gone through this? Would you like to join me? Community creates immunity.

Happy New Year!

Cheers to you!

Love,

Mary

Are you scared of putting on weight during the Holidays?

Posted by

0

Are you addicted to sugar? It is in so many products, cereal, ketchup, canned foods … The list goes on.

Have you seen Fed UP? Check out the two minute trailer.

I have a 5 DAY sugar cleanse. The average weight loss is 4-5 pounds in 5 days. 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.

Would you like to get clean from your Thanksgiving Feast and set yourself up for a NO CRAVINGS Holiday season? The Holidays are a time of overeating and putting on weight. Why not do it differently this year? I am putting together a group starting November 30th. If you are interested please order by November 20th to start with us the Monday after Thanksgiving. If you are local and are new to my workouts , I would like to give you 4 free weeks starting the week of November 30th! What an amazing way to feel Fit and Fabulous!

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!

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? The 5 day Reset is $130 and shipped right to your house.!

buy now

 

 

Do you need more info or not in the United States?

Fill in contact info and I will get back to you!

Go back

Your message has been sent