Last week, my niece Katie came for a visit. She took me shopping at Old Navy. “Aunt Mary, you need a change from black tights.” I wasn’t sure when I bought them. I wore them to OutdoorFit and I love them! They are fancy compression tights. I feel energized, able to run faster, jump higher, Super Woman and so much fun! Thanks Kate!
Here is a 4 minute HIIT workout for you. HIIT is great, work hard, recover and go again. It is a very effective workout to boost your metabolism. It can be done anytime, anywhere and no equipment necessary! Give it a try!
I love mountain climbers. Mountain Climbers are a fabulous full body workout and easy on your back.
I spent 16 hours in the car this weekend. My niece got married in Raleigh, North Carolina. We got up very early Saturday morning in NJ to drive to a 3 o’clock wedding that day. We like adventures.
It was a wonderful event! I actually wore a dress that was given to me by a friend. I usually don’t wear a dress because I have to figure out what shoes to wear etc. I have great girlfriends that help me out. It is the perfect fairy Godmother twirling wedding dress. I managed to find flat teal very comfortable shoes with a New Balance insole. Thomas’ tie matched the outfit!
My Fairy Godmother Dress!
The dress is a fashion side note.
I was thrilled because I made the trip without a low back issue. In the past, my left hamstring,and IT band would start to cramp about an hour and a half in. Not this time I was perfectly fine! Thanks to a few years of Foundation Training! My back is strong and I am pain free! Anytime, I got out of the car, I would do a Founder.
Check out the how to video. It is also a great post gardening exercise.
I end every OutdoorFit workout with Foundation Training! If it works for me, it will work for the OutdoorFit ladies. So Good!
Summer Time. I have been working on lessening the load. I have spent the past two months decluttering, donating, and throwing out. (More donating than throwing out. )
I have been doing exercises to strengthen my feet, hips and back. As you know if you have been following my blog. I love Foundation Training by Dr. Eric Goodman and recently found Nutritious Movement by Katy Bowman. I am going slow. I did buy a new pair of sneakers from Dorian Meyer at Shore Footed NJ. New Balance Minimus which I love how light they are and so cute! This is a huge step for me. No more puffy shoes or orthotics. I am using my body to support itself. Very interesting at 62. It is so important not to limit your self.
Run Faster Jump Higher:)
After OutdoorFit today, I decided to try running in the Minimus.. I was a competitive runner and I miss it. I know I will not be running 5 miles in 30 minutes. The competitive fast running was the past. I am working on running a few miles in the woods. Today, I ran 1/4 mile on the grass at the fields. Intermediately afterwards, I did Foundation Training. The amazing exercises to put you back in place. So far so good!
I have also lighten up with my food. More vegetables, more vegetables, more vegetables. I have cut back on my fruit. I was eating more fruit and I was starting to crave sugar again. Interesting. Everyone is different. It is important to pay attention to your body. I am also vegetarian most days until dinner. I am embracing the egg. I am drinking more tea and less coffee. Baby Steps.
I am keeping my SHMEC in checked.
SHMEC…Sleep, Hunger, Mood, Energy, Cravings How is your SHMEC?
I have been spending time in my garden. Weeding -Weeding-Weeding. Gardening is also tough on my body. Here is a quick video of my Post Garden Founder. So Helpful! Give it a try.
I have been dealing with numbness around my left knee because my spine is not perfect. I am a very active person and I want to keep it that way. I also teach others to do the same. As many of you know, I went in for a back tune up. I have been dealing with back issues for most of my life which I am not really going to go into here. I went to The Integrative Wellness Center in Belmar and have been working with Dr. Kyle Klim who I like very much.
On Monday Dr. Phil Pritting was there. I first went to the wellness center last year because I found out that Dr. Pritting was a Certified Foundation Training Instructor.
Foundation Training has helped my back more than anything.
Here is the latest for me and you from Dr. Pritting. Follow him on Instagram @DoctorBoombox. A very powerful 3 minutes. I am sorry Dr. Phil is not really in the video but you will hear his soothing voice. Check out my cool socks!
Thanks to Dr. Kyle Klim for taking the video. He is a Chiropractor for pre, peri, postnatal and pediatric wellness, He is also a Craniosacral Therapist and a doula, Integrative Wellness Group Belmar, NJ. AND he works on me!
I am so grateful to have Kyle and Phil in my life!
Elaine Milner, 79 came to my outdoor workouts about 3 months ago. She felt she was beginning to lose her balance and flexibility. Her daughter Jennifer encouraged Elaine to try my program. The first day I was concerned because her balance was off. Elaine kept at it and within 2 weeks she was so much better!
You don’t want to move like an old person. WORK ON YOUR BALANCE!
Here is LOVELY ELAINE…
She also joined my 7 Days…Feel Fabulous Program. I designed the program to help get your hormones in balance so you feel your best. You lose your sugar cravings, sleep through the night and you might just lose the nagging aches and pains. “I felt so much better within a couple of days. The gas and bloat were gone. ”
It is time to Lighten up in so many ways. It is springtime. Fit and Fabulous Lovely Elaine shows that it is possible and FUN at any age! I am so grateful that she is part of my Program.
I have had issues with my back for a long time. I remember hearing about degenerative L4 and L5 in my twenties. I was a competitive runner and I know years of running wasn’t good for my back. I would walk around with ice packs in my pants to reduce the pain and inflammation.
Fast forward to three years ago. I did something to my SI joint doing nothing of course. It created numbness around my left knee. I was in PAIN, I went to my MD, she gave me drugs. I had chiropractic care, massages, acupuncture, physical therapy. I did it all! I had x-rays at that time and was told that I needed to reduce my workouts. I didn’t want to accept that answer. I kept searching.
I found Foundation Training by Dr. Eric Goodman. I started to do the exercises. I went to see Dr. Phil Pritting at Integrative Wellness Group in Belmar because he was a certified foundation training instructor. I really started to improve and I was so happy take control of my own back problems. Of course, I started to include these amazing simple exercises into my classes.
I have been doing well. I am able to do my workouts. I still have issues with numbness around my knee. I wanted to make sure that my back wasn’t getting worse. So I decided to go back to Integrative Wellness for a tune up to see Dr. Kyle Klim. I had another set of x-rays taken. I am happy toreport no significant changes in my spine 3 years later.
I am taking my message on the trail! I have decided I need to be brave and reach out to more people. In person! It is easy to sit behind a desk and post things but to actually go out and meet new people AND present my message is a bit terrifying. It is important what I have to share.
I am 62 and I can do burpees, mountain climbers and push-ups. Maybe you are not quite there but you can start somewhere. You can always get stronger and do things to feel better. I am here to tell you that it is possible and to start making some small changes that will make a difference!
I am also here to tell you that middle age does not need to be about putting on weight. I have lost 4 % points of body fat in the past 6 months with ease and grace! I can help you too!
This Sunday, I will be at Fair Haven Fields. Let’s get together for a walk and a talk! We will end with a few exercises to strengthen and stretch your low back. (Foundation Training) LIFE CHANGING! Meet me by the tennis courts off Dartmouth Ave. 8 AM. If you are not local and want to reach out please contact me and let’s talk!
I will bring George on Sunday. He is always up for a walk!
This summer has been the summer of Tree planting. Finding the perfect spot, digging holes and planting the trees is hard work. BIG NEWS~ I planted four trees this summer and no back pain!
As many of you know I have incorporated Foundation Training into my life and into my Fit and Fabulous Workouts. Something pretty incredible has happened because of this training. STRONG HEALTHY BACK!
My back is very strong even after years of running, jumping, mountain climbers and burpees.
I have been asked my age by my doctor and then was told that maybe I need to stop and take up a low impact exercise like swimming. I found a better way. Foundation Training. It only takes a few minutes a day.
I have worn orthotics for years and always wore shoes with support, even inside my house. Now, I can go barefoot with No BACK PAIN! Thrilling!
It is not just about exercise, It is embracing a healthy lifestyle. Eating a low-glycemic diet, pharmaceutical grade supplements and exercise.
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.
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.