A Clean Home = Peace and Calm!

What does a  clean home have to do with being Fit and Fabulous? I have been reading about cleaning schedules, decluttering, and sparking joy all at the same time. I feel so much better when my house is in order inside and out! When it is not I feel cranky, agitated and a bit overwhelmed.

I have been working on a schedule that works for me. I don’t want to spend too much time everyday cleaning. 1/2 hour tops. It is good to step away from the computer and move. No one bothers me when I am doing chores.

Back to Fit and Fabulous…I know when I am peaceful, calm and happy I eat less. I start to let a few pounds drop as well. This winter I was holding on to the weight. I know being cranky and agitated increases your cortisol levels and tells your body to hold on to the FAT! It is so great when it all becomes an easy process where you don’t  think about it.

I joined Andreea Fegan’s month of Minimalism Challenge and her Simple, Healthy, Decluttered Living public Facebook group.  I ask myself why am I spending time doing this? Taking pictures, posting, and encouraging others to join the group. It brings me joy, happiness AND it is fun! Today, I posted about what the best mop is for hard wood floors and I got an answer.  So great!

A Clean kitchen window with no curtains. Let the outside come inside.

How do you bring peace and calm into your life?

It is not just about a clean home. It is important to feed your body the right food. Do you need a jump start to releasing Fat?

Check out my 7 Days…Feel Fabulous Program! 

Love,

Mary

I am going to   run around my new mop. Very Exciting!

Fit and Fabulous Lovely Elaine!

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.

Love,

Mary

Mountain Climbers and Burpees, oh my!

 

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

 

A fat blasting strength program!

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!

Do you need a recovery workout?

I woke up feeling a bit stiff and sore. My hips are tight.  It is always good to move, you just don’t want to over do. I decided to walk a mile and do a low-key workout on the dock. We were filming on a windy day so please excuse the excess wind noise. It is all part of the charm:)

I have been enjoying the shorter workouts! They are very effective. It is so important to listen to your body. Today would have been a perfect yoga day. Honestly, I would rather be moving around on the dock.

Here is another fun short workout! ( It is almost always nice to have my pal George the dog along with me. He has started to grow on me. It has taken 3 1/2 years. I think I have survived the puppy years!)

30 seconds each

Total Body Extension

Push-ups

Squat 20/10 (watch video for instructions)

Jumping Jacks

Spiderman Climb

Bicycle

A Success Story!

Every year my brothers and sisters get together for Mom’s birthday! Mom just wants her kids there which makes it really special for her and us! Dad cooks for all of us…AND we love it!

My sisters  make an annual OutdoorFit appearance since they have flown up for the weekend. We know how to have a good time together! Squats, lunges, burpees etc.:) This year, Patty said that the workout was so much more doable for her because she has been walking 20 minutes a day since January1st…. her 2014 intention. She began by just walking and now she is running and walking for 20 minutes and she is feeling a difference! Yeah Patty, a great start and here is a easy way to bump it up abit!

A Weekly Routine

  • 20 minutes of run, walking daily
  • 20 squats 3 times a week
  • Do the 20/10/20/10 plank for 3 minutes 3 times a week.

Squats are great functional movement exercise! Incorporate 20 squats, 3 times a week into your workout routine.

Be consistent and you will see results!