flat belly

I am driving myself crazy!

Posted by

0

 (I was.)

I want to throw the scale out the window. Have you ever felt that way? I was becoming a crazy person, weighing myself everyday, bringing the phone into the bathroom with me incase I hit a good weight that day that I could post.

I have created a really good PROGRAM for the long haul. It is working BUT I know when I put too much pressure on myself it just doesn’t work. How can I sell my program if I am not perfect??? Truth is, it is not about perfection at all, it is about PROGRESS. I know the weight comes off when I give myself a break and I am not so stressed about it.

I have made progress, I can feel it. I have lost a few pounds, my stomach is flatter, I am eating less, drinking more water, sitting down and eating slower, and savoring my food. PROGRESS. I have been working with a chiropractor 2x a week with the Foundation training workouts. The exercises have been very helpful, CORE STRENGTH!!! (that will be another blog post).

Do you believe in signs? On Sunday at church, John the Pastor preached about letting go and letting the divine take the lead. Later that day, I opened Dr. Christiane Northrup’s Goddesses Never Age to “Happy Belly, Happy Body” . Page 258, that page alone is worth the price of the book!

“If you’re unhappy with the shape of your belly, know that cutting out the wheat will reduce it, but whatever your belly looks like you can make it happy. Balance your gut flora. Nourish yourself with good foods and clear out the junk, including the shame, perfectionism, and emotional stress that are affecting you.”

“Give up the goal of achieving what our culture calls a “perfect” or “ideal” body shape.”  Christiane Northrup,M.D.

THANK YOU, DR. NORTHRUP!!!

Thank you!

I feel so much better, how about you? Are you ready to join me on your journey to OPTIMAL HEALTH? Fit and Fabulous…Aging Optional?

“OK….the package arrived yesterday, I’m ready to go! Just LMK what I should be doing now, thanks. I’m ready to be fit and fabulous! “

 Are you ready? Here is the link to learn more and join the Fit and Fabulous.

My Magical Morning Shake!

Posted by

0

My basic morning smoothie which is part of my Optimal Health Program is so easy and good for you.

Are you ready to feel great, get rid of the bloat and have a flatter stomach? Bonus: drop the excess weight.

FIND THE  PROGRAM HERE.

#FITANDFABULOUS

Full of fiber and a home grown cucumber:)

Probiotics…”gut of your health” watch the video you will know what I am talking about it.

I add coconut oil to my morning smoothie.

“It’s been shown to support healthy metabolism, and contribute to satiety. There’s also evidence coconut oil is a heart-healthy food because it supports healthy triglyceride levels and maintains good cholesterol levels already in the normal range.” Dr. Brian Dixon
It  is so important to start your day off balanced. If you  are not quite ready to embrace my FITANDFABULOUS PROGRAM. Make one change this week and blend up a morning smoothie. Such an easy way to start your day off right. You can blend it the night before but don’t add the fibergy until you are ready to drink it. Thickens up if it sits too long.

I also love to add Nutrimeal Free to my energy bites. Have you tried the Grain free chocolate peppermint cookies with Nutrimeal Free? You can add it to your pancakes as well. Great way to up the protein!

FIND YOUR NUTRIMEAL FREE HERE. 

#FITANDFABULOUS

Breakfast!

Breakfast!

You have the Power!

Posted by

0

How do you want to feel? It is not just about losing weight. It is about feeling great. I want to be lighter, stronger, flexible. (I feel like a giant in my kitchen, Film making 101! )

How about you?

10 days in..time for sabotage?

Posted by

0

It has been ten day on the program. My usually tendency is to lose a few pounds and think okay good enough and slowly go back to my old habits. I haven’t changed much but it is enough to make a difference. I feel lighter, my energy is good but it is normally good. I so appreciate having you as my accountability partner. Amazing to put yourself out there!

This is my trail run and I am putting together a list of people who want to get started. I am keeping the program small the first time around because I want to give more personal attention and really support everyone in their Fit and Fabulous…Aging Optional Journey.

If you are interested in being on the list. Please contact me.

Go back

Your message has been sent

Riding my bike in the basement.

Posted by

0

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

Grain Free, Chocolate Peppermint Cookies!

Posted by

1

Who doesn’t LOVE cookies? I was surprised how delicious these cookies are. I have been having fun using peppermint extract. It is refreshing in the summer time! There is a little bit of sugar in the dark chocolate bar but when divided up by 24. It doesn’t even count. These cookies will not spike your blood sugar but they are high in fat and calories. Sit down and enjoy one with a cup of tea.

Here is the basic recipe. (I added my own pet touches.)

Chocolate  Cookies
Makes: 24 cookies (I made 12 big cookies:)

Ingredients cookie ingredients

2 sticks organic butter, softened
2⁄3 cup powdered stevia
1 tsp. vanilla extract (I used peppermint extract.)
2 large organic eggs
1 cup almond flour (about ½ cup almonds ground in a coffee grinder) (I used cashew flour, you can also use coconut flour.)
¼ cup unsweetened cocoa powder
1/4 cup  protein powder (I used nutrimeal free.)
1 tsp. baking powder
½ tsp. salt
4 oz. chopped dark chocolate
1 cup raw chopped walnuts

Directions

Preheat oven to 350° F. Line a baking sheet with parchment paper; set aside.

Beat together butter, stevia, and vanilla extract until light and fluffy. Beat in eggs one at a time.
Whisk together almond flour, cocoa powder, protein powder, baking powder, and salt in a separate
bowl. Stir dry ingredients into butter mixture. Stir in chopped walnuts and chocolate until
combined. (I put everything in a bowl and mixed it up with a wooden spoon. It worked. Easy,Peasy)

Spoon heaping teaspoons of batter 2″ apart on prepared baking sheet. Bake 15 minutes, let rest on cookie sheet for 5 minutes, then remove to rack or counter to cool. I wrapped them individually and put them in the freezer. We like to eat them frozen out of the freezer. They are a wonderful treat and they won’t spike your blood sugar.

Chocolate Peppermint Cookie on my Grandmother's plate!

Chocolate Peppermint Cookie on my Grandmother’s plate!

Enjoy!

Love,

Mary

A fat blasting strength program!

Posted by

1

I am proud to say I have developed a high quality fitness program and it doesn’t take hours to get you fit! It takes 30 -45 minutes 2 to 3 days a week.

Here are the components

Warm-up: take a  5 – 10 minute walk or jog and perform a few functional movement exercises .

High Intensity Training : 8 minutes, 30 seconds on/ 30 seconds off. This morning we did BURPEES! Very effective and doable! You can jump rope, do mountain climbers, sprint, jumping jacks. etc. JUST GO HARD, ALL OUT FOR THOSE 30 SECONDS! You want to become breathless (anaerobic) , then you have 30 seconds to recover. Repeat 8 times.

Studies show that High Intensity training (I am happy to improve all of those points. How about you?)

  • Lowered  body fat
  • Improved muscle tone
  • Firmer skin and fewer wrinkles
  • Higher energy levels
  • Improved athletic speed and performance
  • Boosted sex drive

Strength Training: We usually do 3 sets of strength training in 30 second intervals, Push-ups, DB Rows, Lunges, Squats, Tricep Extension etc.

Core Training: This is the long and lean portion of my program. So effective! Your body has 29 core muscles located mostly in your back, abdomen, and pelvis. This group of muscles provides the foundation for movement throughout your body.  It is so important to keep these muscles strong to support your back and improve your balance. I love Foundation Training, created by Dr. Eric Goodman.  This training  strengthens and stretches your muscles…very time efficient!  Love it!

It is also so important to take the best supplements that you can. Take care of your self.

Holiday Nutrition Challenge starting soon. YOU CAN’T EXERCISE YOUR WAY OUT OF A BAD DIET!)

 

A quick effective intense workout! Love Burpees!

A quick effective intense workout!

Macadamia Nuts

Posted by

0

We have had a great first week at my new workouts! It feels great to be back at it with my friends! We are all on the journey to being Fit and Fabulous…Aging Optional except for Kate because she is pregnant and is having a beautiful Thanksgiving BABY!  She showed up this morning to workout with us!

Health Tip of the week!

EAT MORE FAT! Instead of reaching for the pretzels  have a few raw macadamia nuts. My dad traveled a lot when I was growing up. He would bring home little containers of macadamia nuts from the airlines, such a treat for me!

If you are having a piece of fruit have a few nuts along with it. Nuts lower the glycemic load of the fruit. It is so important to keep your blood sugar balanced so you can release the FAT!

Raw macadamia nuts are high in the same healthy fatty acid found in olive oil. They are full of essential minerals, vitamins and HEALTHY FATS! They are also delicious and loaded with calories. 203 calories in 10-12 nuts. I put a serving size in a pretty dish and try to limit myself to that.

Enjoy!

Enjoy!

Time For A Change!

Posted by

0

I have been working on creating a new program for the fall and I am excited about it. It will be a new beginning! September is a good time for a new program, back to school time, turning 60 (WOW) etc. I have been looking at  my fitness and well being in a different way the past 6 months.

Here are some of the ideas and thoughts that I have been working with. Creativity and ideas have been flowing. I feel like I am on the right path and hope to inspire you as well!

  • Easy, Peasy
  • Rid of aches and pains or at least reduced.
  • Healthy Weight
  • Minimum amount of exercise that you need to stay in shape.
  • Can’t exercise your way out of a BAD DIET!
  • Laugh everyday!
  • A lovely cup of coffee in the morning and a glass of wine in the evening…just because:)

More Details to come!

If you are local please check out the Fit and Fabulous event page. Join me for a organic cup of coffee or organic wine depending on the time of day. Wear your sneakers  we will be having a mini workout to start the event!  Please RSVP!

Love,

Mary

Ease, Grace, Simplicity!

Ease, Grace, Simplicity!

 

6 pack abs, core strength, flat belly!

Posted by

5

We would all like to have 6 pack abs and a flat belly.

Core Strength is what is important for our health and longevity. You abdominal muscles are a small part of your core. The core is actually many different muscles that run from your shoulders to your hips.

Good Core Strength

  • reduces back pain
  • improves posture.
  • enhances any type of athletic performance.
  • improves balance. (really important on the snow and ice)

The plank is excellent for core strength. I also love including the side plank.

20 second plank, 10 second side plank, 20 second plank, 10 second side plank

Build up to three minutes!

Have fun, do it during the commercials, challenge your family to join in. FAMILY FUN TIME:)