mary kiningham

No Vegetables in Sight!

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I am hoping to write this in a completely positive note.

We celebrated my Dad’s 85th birthday dinner in North Carolina this weekend. We had dinner under a tent. Good thing, because it was pouring rain in my sister’s back yard.  Most of my immediate family was there; no extra friends, aunts or uncles. It was an intimate party. My parents had 8 children, and there are 23 Grandkids plus 4 great Grandkids. It was the perfect  party with just “the family”.

My parents are great. They are in good health, and drive themselves, mostly Dad, wherever they need to go. They travel from New Jersey to Saint Louis, Colorado, Michigan, Texas,  North Carolina and beyond. They get interesting books on tape and off they go. I love that I don’t know where they are half of the time.

Back to the party. Dinner, was the result of an extended e-mail discussion among the siblings, of course. I stayed out of it the best I could. I have three sisters and a brother in North Carolina, so it was their deal. We had a delicious Southern dinner. Chicken breast with white rice and parmesan cheese sauce, shrimp and grits in a cream sauce, scalloped potatoes, some kind of cute little southern biscuit, and darling individual tomato cheese pie. We had sweet tea, of course, to drink, and Birthday Cake for dessert. It all was quite a treat and good quality creamy Southern Comfort food.  Halfway through dinner, I realized there was nothing green on my plate. Not a vegetable in sight. A kid’s dream come true!

The top of the cake. We are all pieces of candy:)

The top of the cake. We are all pieces of candy:)

Breakfast was another matter. We spent the night in a hotel with a free breakfast. There were powdered scrambled eggs, tasteless bacon, waffles with fake syrup and fake butter. There was nothing satisfying about the food. You wanted to add ketchup to your eggs, extra syrup to your waffle…etc. You get the picture.  You tend to eat more because nothing is satisfying.

I don’t want to be a food snob but what I realized is you eat a totally different way when the food is high quality organic fresh food. You come away feeling nourished. You can use a small amount of organic butter and the best maple syrup on your waffle for a treat with organic scrambled eggs and delicious no-nitrate bacon and you have quite the feast. You tend not to over do it. You step away feeling good.

Just to top off the trip, we stopped off at a rest area with vending machines. Pretzels and M&M’s for lunch! Last night, we had roasted vegetables for dinner and got back to normal.

Back on THE PROGRAM today!  I did my HIIT and Foundation Training. Feeling great, sometimes you just need to step off the path.

Love,

Mary

Mom and Dad enjoying a Southern dinner under a lantern lit tent. Beautiful~

Mom and Dad enjoying a Southern dinner under a lantern lit tent. Beautiful~

 

HIIT! High Intensity Interval Training

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I didn’t feel in the flow of this workout. The ground is a bit uneven in my backyard, thanks to George the dog.  My hips could have been a bit lower in my jump squats. It doesn’t need to be perfect to do it. Just start. If you are a beginner try for 2 minutes and build up.

I have been adding more HIIT into my week. I include it in every Fit and Fab workout.  I love it. It takes 4 minutes and it is amazing how much better you feel when you are finished. Sometimes, I will turn a 4 minute song on and when the song is over, I am done! Here is a Fun Peppy Song unless you are over it. I would love your musical suggestions.

After my HIIT workout, I like to do Eric Goodman’s Foundation Training.  Some impact is important, helps build strong bones! I am looking for the right balance, too much impact is not a good thing.  Foundation Training, stretches and strengthens all at the same time. Give it a try. It is the perfect way to end a workout.

Are you looking to put it all together? Optimal Health = low-glycemic diet + exercise +supplements Check out THE PROGRAM and we can do this together.

Workout 

20 seconds on 10 seconds rest

Jump squats

Push-ups

Alternating Rear lunge

Skater’s Hop

Mountain Climbers

Jump Squats

Push-ups

Burpees

An incredible powerful workout!

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Here is the short version of the story. In March of 2014, I hurt the left side of my lower back doing nothing. We all know how that goes. I was in so much pain, I had to take drugs, pain killer, anti inflammatory and muscle relaxants.  I have put so much time and effort into getting myself back together. PT, acupuncture, massage, 3 different chiropractors and  structural integration work. It all helped to some extent. I wanted to learn how take care of myself.

I found Foundation training by Dr. Eric Goodman through Dr. Mercola. Dr. Goodman is a chiropractor who created a series of exercises to heal his own back issues. “Foundation Training activates your posterior muscle chain and teaches your body to take the burden of supporting the body out of your joints and put it where it belongs, in your muscles. ”

I have been doing some of his workouts and of course I added them to my Fit and Fabulous workouts. I am striving to find the balance between impact, strength and recovery. I do love the impact, running, jumping ropes, mountain climbers, burpees etc.

At times, the issue in my back creates tightness down my IT band and has caused numbness around my knee. I am able to manage it for the most part but I want to be 100%.   I found Dr. Phil Pritting, a chiropractor at Integrative Wellness in Belmar who worked with Dr. Goodman and is certified in Foundation Training. He took my training to a whole different level. Today was my last day with him because Phil is moving back to California. Too bad for me but I wish Phil the best. He is on to new experiences.

Here is a short video of one of the exercises that has been so helpful!

The point of all of this is don’t give up. Your body has an amazing capacity to heal itself. It is not easy but so important for your own well being!

You have the Power!

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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?

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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.

← Back

Thank you for your response. ✨

The first bite is the best!

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Day 4 #Burningbellyfat

Have you noticed the first bite is the most enjoyable? Take the time to savor…

This morning, I made my energy bites which I love but they are full of fat and calories. Healthy fat but still you shouldn’t overdue. It is important to have a small portion and enjoy it. Portion Control…just writing that feels so boring. It is the truth.

I cut them in one inch squares. I figure they are probably about 150 calories which is perfectly fine. Sit and enjoy!

“8 miles in a 7:05 pace.”

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I was able to run that pace for that distance as a training run at one point in my life.

I have been watching Casey Neistat’s videos. I am a bit obsessed. I love his energy and enthusiasm.  Have you heard of him? He has quite the following, kids love him! The reason why I am writing about Casey is that he loves to run. He lives in NYC and he films some of his runs. You can just feel the energy. He announces his distance and his time when he is done. ” I just finished 8 miles in a 7:05 pace.”

I don’t run much anymore. It doesn’t serve my body, too much impact. I don’t really miss running but I do miss the feeling of being comfortable running that fast. “In the zone.”

What to do? I focus on what I am able to do and improve on that.

I work out 3 times a week with my class. It is a wonderful workout and takes care of everything. Endurance, Strength, and Flexibility. I have a wonderful community. We laugh, talk out our problems, cover all the bases.

We do run 1/2 mile or so as a warm-up. I do enjoy that. I don’t always run as a warm up. I have learned to listen to my body and not push through. I am fit… my program works. #fitandfabulous

Here is the link to learn more about my workouts. If you are local, come join us. Commit to 2-3 times a week and you too will be Fit and Fabulous! I am putting together an afternoon class in the fall. Let me know if you are interested. I am working on time and days now.

That is it for now!

Love,

Mary

Grain Free, Chocolate Peppermint Cookies!

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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

Grain Free muffins in a minute.

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Have you read Laurel’s Kitchen By Laurel Robertson, Carol Flinders and Brownwen Godfrey? It was first printed in 1976. My copy is yellow with age. When I was first married, I used this cookbook a lot. They talk about being the Keeper of the Keys.  “Traditionally the world over, the women in the house has been known as the keeper of the keys. To hold the keys to the household, to the storerooms, attics, chests and cupboards, was a position of great responsibility and therefore great honor.”  I loved the book at the time. I would bake round loaves of bread in coffee cans, sprout my own beans, and make yogurt from scratch. I was in charge of cooking and feeding the family. I still am. I no longer bake bread or sprout beans or make yogurt from scratch.

Now, I make grain free muffins in a minute. This is great for breakfast. Today, I had it after my workout with a delicious cup of organic french pressed coffee.

Delicious Post workout snack.

Delicious Post workout snack.

Muffin in a Cup!

– ¼ cup of ground flax
– 1 tsp of baking powder
– 2 tsp of cinnamon
– 1 egg
– 1 packet of Stevia or 1 squirt of liquid stevia

Optional: A Scoop of Collagen protein.

Place the ingredients into a mug (I use a Pyrex measuring cup) and put it in the microwave for 60 seconds. Allow to cool and then enjoy!

Muffin in a cup:)

Muffin in a cup:)

Easy peasy.The basic recipe is from Jorge Cruise. Of course, I add my own pet touches, chopped walnuts, raisins, shredded coconut. Get creative! Today I added fresh blueberries from my food co op.

I like to top it with Organic Greek yogurt and a some homemade unsweetened applesauce.

Organic Blueberry Muffin

Organic Blueberry Muffin

This is a wonderful treat for your kids. Thomas and I made them when he got home from camp the other day. Easy for him to make as well.

Thomas loves them too. He added grass fed butter to his muffin!

Thomas loves them too. He added grass fed butter to his muffin!

Try it out and let me know what your pet touches are! I love to hear from you.

Snacking is SO not Chic!

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I snack everyday. How about you? I actually text a Fit and Fabulous group everyday around 3:30 to have a snack and take their supplements. (only the best supplements of course.)

I am reading a new book. I found Jennifer L Scott of The Daily Connoisseur on youtube. I became obsessed. I bought her book Lessons from Madame Chic 20 Stylish Secrets I learned while living in Paris.  It arrived in the mail and I open up the book to find an adorable 5×7 book. I am savoring it. It is all apart of a Fit and Fabulous lifestyle!

Live a Passionate Life

Live a Passionate Life

Part 1 Diet and Exercise. (“MAKE DINING WELL A PRIORITY”)

Part 2 Style and Beauty. (Jennifer Loves An Apron.) (Who doesn’t?)

Part 3 How to Live Well. (“CLUTTER IS SO NOT CHIC.”)  Jennifer is also a fan of the LIFE CHANGING MAGIC OF TIDYING UP by Marie Kondo.

The first chapter of MADAME CHIC, Snacking is So not Chic.

I agree, sitting down on the sofa, eating potato chips and watching TV is SO not chic. I do better especially in the afternoon when I have a snack. Here is my favorite snack. I try to sit down and enjoy it instead of shoving it in my mouth as I go out the door. I think the point is for me, slow down, take a moment and savor what I am eating. I not only enjoy it more, I noticed that I am eating less and feel more satisfied. AND bonus round  less bloat!

I love reading lifestyle books. I love when people have their rules that they live by. It is always inspiring and motivating for me to do things a little differently and little better. You don’t have to do things exactly their way, tweak it to create a wonderful life for yourself and your family.

Let me know what if this resonates with you. I love to hear from you.

Love,

Mary