mary kiningham

“It is possible!”

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This is Penny Northrup Kirk! She is Fit and Fabulous! Penny is 65 years old!  I have learned so much from her. The greatest message to remember. “It is possible!” I have 3 more years to work on the inverted shoulder press! I am not sure I will be doing them in a bikini. You never know!

Penny has also taught me that it is possible to eat more fat and lose excess fat along the way.

She is part of the inspiration behind my 28 day Fit and Fabulous…Aging Optional Program. The next session begins September 19th. Join us! It works!

Oh, my aching back!

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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.

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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.

 

JUMP AROUND SQUATS!

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Jump around squats! Now, there is a good time! Here is a fabulous HIIT workout!

2o minutes and your are done! Make sure and warm up ahead of time. I took George the dog for a walk. I always like to finish my workouts with Eric Goodman’s Foundation Training.

Are you interested in trying the 0 grams of sugar protein shake?  I have been making Thomas the plant based with the chocolate flavor packet. I throw in a banana for sweetness. Delicious and Nutritious!

Set your self up right in the morning…   start your day off with a delicious protein shake, coconut oil in your coffee, take super high quality supplements and do your HIIT!

Enjoy the day!

Love,

Mary

 

6 minute Egg in Avocado!

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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!

FAT BURNING HIIT!

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A workout for you !. HIIT, high intensity interval training. 30 seconds of all out followed by 30 seconds rest. 4 exercises, 3 rounds. Give it a try.

The push up and burpee mountain climber were out of camera range during the workout video. If you need a demo…

 

 

Burpee Mountain Climber

 

“Fat Makes You Smart, Sexy and Happy.”

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Great News!!!

“Fat Makes You Smart, Sexy and Happy.” Chapter 9 of Dr. Hyman’s book EAT FAT, GET THIN.

Great news in this book!

Great news in this book!

 

I will give you some great bullet points from Dr. Hyman’s book.

  • EATING FAT REVERSES TYPE 2 DIABETES (and improves blood sugar control for Type 1)
  • EATING FAT PREVENTS BRAIN AGING AND DEMENTIA
  • EATING FAT HELPS WITH SEIZURES, DEPRESSION,ADD, AUTISM, TRAUMA AND MORE
  • EATING FAT REDUCES INFLAMMATION AND AUTOIMMUNE DISEASE
  • EATING FAT BOOSTS YOUR SPORTS PERFORMANCE
  • EATING FAT GIVES YOU BEAUTIFUL SKIN, HAIR AND NAILS!!!! (exclamation points are mine, image is everything:)
  • EATING FAT ENHANCES YOUR SEX LIFE
  • FAT AND CANCER: SHOULD WE BE WORRIED?

 

I have increased my fat quite a bit in the last ten days. It is important to eat high quality healthy fats. For example, I am having coconut oil in my coffee every morning and eating an avocado daily. I feel grounded, less bloated, less hungry and it has been easier not to overeat.

coconut & coffee

I am very interested in all of this. I am putting together a 28 day test group to see what the effects are. My intention is to lose a few pounds, reduce the menopausal belly and feel absolutely fabulous! Would you like to join me?

“It is about finding the simplest, most effective ways to get the body you want with as little effort and anxiety as possible.”

                                                                                                                                            Krissy Mae Cagney

Contact me if you are interested in the details.

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Butter in my coffee:)

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I am trying something new. Have you heard of intermittent fasting? How about putting butter in your coffee?

I am getting up at 6 am and making an organic cup of french roast coffee in my french press pot and adding a TBS of my delicious ghee. I made ghee from the unsalted Kerry Gold Irish butter the last time. SO CREAMY AND DELICIOUS! I enjoy the coffee and walk George the dog a mile. I am getting some exercise without eating.

Coffee with ghee!

Coffee with ghee!

After taking Thomas to his program at 9 am, I come home and have breakfast. I haven’t eaten for 14 hours. It is a completely different thought process of having breakfast first thing in the morning. I know many wait until later but for now I am hungry at 9 and I feel like I better eat something!

This was my breakfast this morning. An organic granny smith apple, organic cottage cheese , almond butter and sprinkled with cinnamon.

Grain Free and delicious!

Grain Free and delicious!

A three minute video. What do you think? Have you tried this? It is a process.

From my friend and mentor Penny Northrup Kirk…”Hooray! And a big YES to FAT!” A tweetable:)

 

PEACE, JOY AND HAPPINESS!

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I had a glass of wine at DAY 50! My intention was to give up wine for 90 days. What can I say? I had enough. My stress level was building for a bunch of reasons. Last Tuesday which was Fat Tuesday, I thought what am I doing to myself? Why am I putting another layer of stress on myself. I decided I was done! I had a glass of wine for dinner and it was lovely.

My friends are asking, “What is next?” My Answer is Peace, Joy and Happiness.

I do so much better with small healthy steps. I don’t need to place restrictions on myself. It just doesn’t work in the long run. I loved the salad of the month and the green smoothie of the month. I was adding in healthy habits instead of taking something away.

Yippee! I am back on my balanced PROGRAM. Want to join me? Contact me and I will get you set up.

Enjoy your day!

Love,

Mary

My Green Money Socks!

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I have been reading GET RICH LUCKY BITCH!:Release your money blocks and live a first class life by Denise Duffield Thomas

The title is a bit crass but I love the book. Denise gets right to the point. She wants you to focus on making money, to keep track of what is coming in. I have done lots of work on what is going out. The key is to focus on what you want. I have a tablet on my refrigerator and I write down everything I bring in. A penny on the street is worth picking up celebrating and writing it on the pad according to Thomas.

I wanted to share  from her book.

      THE MANIFESTING FORMULA

  1. Declutter everything in your life.
  2. Decide exactly what you want.
  3. Surround your life with positivity.
  4. Take inspired action.
  5. Receive and fine tune.

Yesterday, my bank was giving out free polka dot socks! I thought it was an excellent sign! #cashflow

socks