mary kiningham.outdoorfit

Would I be working out with these older women?

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I have been thinking about that question. If someone told me about an outdoor workout in a church parking lot with women in their 60’s, 70’s and 80’s , I would applaud them but would have no interest in joining them. I would be wrong.

OutdoorFit is how I keep in great shape without hurting myself. I created OutdoorFit 15 years ago. It has evolved as we have all gotten older. We all want to look good and have our pants fit. I also know the importance of functional fitness and being able to get up and down off the floor. I create my workouts with function in mind. I will do an exercise like bicep curls and then have the ladies get down on their mats and do mountain climbers. I include squats in every workout. We start the workout with a warm up that includes 20 squats. Squats are key to healthy independent aging. They develop strong quadriceps, hamstrings and glutes, which allow you to get down and back up again. Squats are also very effective for urinary incontinence. They strengthen your pelvic floor and make jumping jacks a breeze!

I am able to modify my workouts for any fitness level. If you can’t do your pushups off the ground, I have you do them off a bench. If you can’t manage going up and down off a bench, I just have you hold yourself in position.

Elaine, the queen of OutdoorFit, joined the group when she was 79. She is now 83. Her first workout, I thought she was going to fall over because her balance was so bad. I had her work next to a bench so she could catch herself if necessary. . Elaine was impressive! She kept coming to OutdoorFit and within 2 weeks her balance was so much better. She has gotten stronger and her endurance has improved so much. She is an OutdoorFit superstar!

Elaine Millner, Fit and Fabulous!

Elaine comes to the workout three times a week. She comes with her resistance band, 8 pounds weights and her mat. She is always fashionable dressed, today she showed up in her favorite “Good Karma” shirt. I thought it was the perfect outfit for our video.

Enjoy!

Love,

Mary

Honesty, Integrity, Authenticity and a Project.

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Vicky Perry and I just completed the 9th episode of 2 Grandmas and A Microphone. What started out as a conversation on a bench by the marina grew into what we are now calling a project. I looked up the definition of a project. It is “an individual or collaborative enterprise that is carefully planned to achieve a particular aim.” I love a good project!

Vicky and I are 2 Grandmothers having open and honest conversations. . Honesty, integrity and doing my best at being authentic have always been my priorities. Our talks the past 9 weeks have reaffirmed the importance of these qualities for me. I need to add kindness to list as well. I feel life works so much better that way.

I also know I expect honesty from people. I am hoping the leaders of this country will step up and lead with integrity. It is a real problem to me when individuals don’t act that way. As I mentioned in the videos, dishonesty and distrust literally makes me feel sick to my stomach. I am learning to manage all of the stress and agitation through meditation, breathing exercises and taking great care of myself. I eat well, and of course, I exercise. Have you heard of OutdoorFit?

Be Strong – Be Healthy – Be Powerful

I hope our videos are inspiring to you. Here is Episode 9 of 2 Grandmas and A Microphone. Vicky and I are learning the technical aspect of creating these videos. We will get better. We ordered microphones for episode 10!

Vicky uses washing her dishes as a spiritual practice. What a great idea… You feel better and your dishes are clean!

I would love to hear from you. What is important to you? How are you taking care of yourself?

Thanks for reading.

Love,

Mary

I have a gum chewing addiction.

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I am working on reducing my stress so I will feel better. I actually have been feeling nauseous at times lately, and I have gained a few pounds. Five years ago, I began playing around with intermittent fasting. I would drink bulletproof coffee in the morning, workout, then come back and have my breakfast. In the beginning, I would feel nauseous and a bit woozy before breakfast. It took about three months to adjust to my new protocol. Once I adjusted, it was actually quite amazing. I started to lose weight. I dropped ten pounds, which was the menopausal weight gain I was beginning to think was impossible to lose.

Back to now. I have been feeling off and have been wondering whether my bulletproof coffee, intermittent fasting routine was the cause. I reached out to my friend and creative Holistic Health Counselor Jessica Shepard. I have known Jess for years and we actually bonded over bubble gum at a health conference. I gave Jessica a call and told her what was going on with me. She asked if I had been doing my breathing and meditation. Usually, when I need it the most I stop. She felt that my issue was not my diet. I also talked to to her about my gum habit. I knew she would understand. It is not a pretty story. I love to chew gum. Usually after lunch, I pop a piece of gum in my mouth and get on with my chores. I might be outside for hours gardening and chomping on my gum. It feels like it is a way to get rid of tension. According to Jess, “The gum is an immediate distraction and deceptive tension reliever which actually causes more tension.” Who knew?

Gum chewing can also screw up your digestive system. Chewing sends a signal to your brain that you are eating food. Your body starts to produce enzymes to digest the food. After a period of time, you begin to overtax your digestive organs and they stop producing the amount of enzymes that you need. I am not going to get into artificial sweeteners in gum because at least I was chewing Pur Gum with Xylitol instead of aspartame.

It is so important to focus on being strong, healthy and OutdoorFit. I haven’t had a piece of gum since our call. I have been using Fennel essential oil instead, I’ve gone back to Wim Hoff breathing, meditation and a 30 second cold shower. I feel so much better. I feel like I just shared a deep dark secret with you.

Vicky Perry and I were live in our 2 Grandmas and A Microphone Facebook group. We talked about stress, agitation and coming in second in a spelling bee. Vicky loves words and has always enjoyed spelling.

We tried going Live on Instagram, which didn’t work as well. We will figure it out for next week. Please head over to the pages to like and follow.

Love,

Mary

My Mom ran the NYC marathon at 56!

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Last night my Dad sent a photo of my Mom running the NYC marathon at 56.  I love this picture of her. The Grand-kids call her Nana. I guess the printer decided to shorten it to NAN. She started running in her early 50’s. Many years ago, my husband Dan and I were running races. My Mom and Dad thought they would start running as well. It was a lot of fun.

Mom is now 88. She no longer runs, but continues to work out at the Y. She is an amazing person. She is a mother of 8 children, 23 grandchildren and 10 great grand-kids! She loves us all and remembers all of our birthdays!

My Mom is Fit and Fabulous…Aging Optional!

Have you thought of trying something new and you think that you are too old? You will never know unless you try.  I hope this short post about my Mom inspires you. Give it a try.

Love,

Mary

 

 

Grain Free Chocolate Chunk Cookies~

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Grain Free and super low sugar delcious chocolate chunk cookies! The sugar comes from the dark chocolate bar.  I am committed to a healthy December and 2018! I don’t want to repeat last January of no sugar, no gluten, no alcohol because I over did the Holidays! I hope you will join me in a healthy, happy, and cozy December!

Here is a fabulous cookie recipe from Bulletproof. You don’t need to bake the cookies that your Grandmother made. These are so easy, all you need is a spoon and a bowl to mix. Quick and easy is how we like it! Start a new tradition of your own! Thomas loves them too!

Keto Protein Chocolate Chip Cookies

Prep Time: 15 min.
Total Time: 45 min.
Makes: 16 delicious cookies

Ingredients: 

  • 2 cups blanched organic almond or hazelnut meal
  • 3 tbsp. grass-fed Bulletproof Ghee or butter
  • 3 tbsp. Bulletproof Collagen Protein
  • Stevia or birch tree-sourced xylitol to taste. (I put in a dropper of stevia.)
  • 2 tsp. vanilla
  • 1 pastured egg
  • 1/2 tsp. baking powder
  • 1 tsp. apple cider vinegar
  • A pinch of salt
  • 1/3 cup high quality, sugar-free chocolate, chopped. (I bought a very dark chocolate bar and used half of it.)

Instructions:

  1. Preheat the oven to 350 F. Line a baking tray with parchment paper.
  2. Add the almond meal, collagen protein, salt and baking powder into a bowl.
  3. Pour the apple cider vinegar directly on top of the baking powder and allow it to react (it will go fizzy).
  4. Add the remaining ingredients to the bowl and stir to combine evenly.
  5. Taste the dough and adjust the sweetness if needed.
  6. Begin rolling the mixture into balls and place them onto the lined baking tray.
  7. Press the balls as flat as you like, they won’t rise much, so if you like them softer and chewier keep them quite full. However, if you like a crunchier cookie, press them quite flat using your hands to shape them.
  8. Place the cookies in the oven and bake for 15 minutes, or until golden brown.
  9. Remove from the oven when they’re ready and place the cookies on a wire cooling rack.
  10. Store in an airtight container when completely cooled.

Nutrition Facts:

Serving Size: 1 cookie (about 33g)

Calories 140
Total fat 11g
Sat Fat 3g
Cholesterol 17mg
Sodium 53mg
Total Carb 12g
Dietary Fiber 2g
Sugars 2g
Protein 7g
Vitamin A 2%
Vitamin C 1%
Calcium 5%
Iron 10%

Thanksgiving Gratitude with Dee!

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Dee Selheim has been coming to OutdoorFit for almost a year. She joined in December which is a very brave time to join. The Winter Warrior season was just about to hit! Dee was motivated by the birth of her Granddaughter in October of last year. She wanted to be the run around, get on the floor and play, fun Grandma. I am sure Dee will be bringing out the hoops for her Granddaughter!

Dee and the Hula Hoop!

Dee has gained so much strength, flexibility and endurance. Bonus round: She is feeling fabulous and her clothes are fitting better!

I am very grateful for all of my OutdoorFitters. I am so happy that Dee Selheim is part of it. She brings lots of laughter and joy to the workouts!

 

The perfect ending to the workout!

Happy Thanksgiving!

Love,

Mary

 

Honeynut Squash Soup

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The Honeynut Squash is a mini version of the butternut squash. I first discovered it at Trader Joe’s and then at the local Farmer’s Market. They are easier to slice and peel compared to  butternut squash.  I have been using a lot of squash this fall. It is so nice to cook in season!

I saw a version of the Squash soup recipe on Little Bites of Joy’s Blog. I was inspired to try it with the Honeynut Squash. You can substitute butternut squash or acorn squash.

Honeynut Squash Soup

1  yellow onion, chopped

1 tablespoon coconut oil

3 Honeynut squash, cubed (or about 5-6 cups)

1 can full fat coconut milk 

Chicken or Vegetable Broth

Sea salt and pepper, to taste

 

Saute the chopped onion in coconut oil until soft. Add the cubed squash and cover with broth.  Bring to boil and lower hit to simmer for 25 minutes until the squash is soft. Add 1 can coconut milk and blend with an immersion blender. Add salt and pepper to taste.

A special treat: Topped with crumbled cooked Niman Ranch Maple Bacon.

SO GOOD!!!

Love,

Mary

 

6 pack abs, core strength, flat belly!

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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:)