I started OutdoorFit 16 years ago in the back parking lot of a local gym. I wasn’t a trainer at the time, but I knew how to work out. I was in my early 50’s, and I was winning some of the gym’s fitness challenges. The owner asked me if I would like to work there. I didn’t want to be a personal trainer that focused on one on one workouts. I have always loved running and being outside, so I decided to start an outdoor class with a few brave women from the gym. The ladies were up for doing something new and different. They all loved that we were outside all year long. It is now 16 years later. A few of the originals are still training with me with me today at 70 and 80 something!
I have made some changes as we have gotten older. Recently, I have introduced mobility exercises to the program. I am taking classes with Petra Fisher, a movement coach. It has been so helpful. I am noticing a difference in my body already. This morning at OutdoorFit, we did wrist flexion, extensions, and circles. It feels like a dopey thing to do, but it was amazing. I didn’t have discomfort in my wrists like I normally do when we did our pushups. AND, I could hold my hands in the proper position without pain.
My intention is to be the best version of myself. I want to feel strong and energetic throughout my day. I can’t do that if I am in pain. I am constantly searching for new ways to bring more mobility to my body which is so key to feeling fit and fabulous. I am honored to be still teaching the OutdoorFit ladies to do the same.
My sister Kathleen, has started taking ice baths. She’s been adding 30#’s of ice to her bath water. She sent me a text on Saturday. “Just got out. Thank you for this. I am the best version of me when I do things like this.” Kathleen lives in NC. I wished she lived next door. We would have a great time together and I could send Thomas over there to hang out.
This is my morning prayer on the way to OutdoorFit.”Please help me be the best version of myself today.” It is a good reminder to do my best work. I know the importance of taking care of myself to allow the best version of me to come out.
September is my birthday month. I am now 68. I am strong, healthy and fit. I am not accepting getting slower as I age, I am getting better. There are so many things we all can do. I am taking a joint mobility class with Petra Fisher, which has already been so helpful. I started with the cervical spine and I am working my way down. I want my joints to be healthy, and have committed to moving them daily. It will help eliminate and prevent so many muscular aches and pains. Of course, I am sharing the movements with my OutdoorFit ladies.
I am focused on reducing inflammation in my body. It was my birthday and I enjoy indulging in special treats. Who doesn’t love a big bowl of Butterfinger ice cream? After a few days of overindulging, I wake up with a sugar hangover, I feel tension in my face and jaw, and I have itchy patches that make me feel like I am going to jump out of my skin. The sad story is that too much sugar is toxic to my body.
Here are 7 things I focus on daily to reduce inflammation and support my health.
Eat organic balanced low glycemic meals.
Eat 80 grams of protein.
Get a Good Night Sleep.
Have a good attitude.
Take my supplements.
Practice Wim Hoff breathing.
Exercise.
I get in a cold plunge when I can. Cold plunges are an excellent way to reduce inflammation! I usually end my shower with cold water. I am easing back in to the season. The water will be getting colder soon! Kathleen joins me in the ocean whenever she comes back home to NJ. It is always a crazy fun time.
Were my tips helpful to you? Are you aging well? The OutdoorFit ladies are aging well. We are all in this together. Please reach out. I would love to hear from you.
Love,
Mary
Get the dumb bells out! Strength training is so important for healthy aging!
Last week, my friend and former OutdoorFit partner, Christa Lippert asked me if I wanted to go kayaking or get together for lunch. We managed to do both on our adventure! It seems like it would be a lot of fun and I felt I was in shape enough to do it. I kayaked once about 25 years ago. I really don’t know much about it. I live by 2 rivers and an ocean. It is about time to take advantage of that.
I met Christa at Victory Park in Rumson to launch the kayaks. Christa had everything! She was unfolding two kayaks, that she learned about on Shark Tank, when I got there. I thought there is no way I am getting into that thing. But of course I did, because I trust Christa. She always has a good system in place for everything! So, I tried to help her strap the kayak together along with snapping the paddles together. Christa is always prepared. She had a waterproof bag to put my lunch and towel in. She had a waterproof case for my phone and a whistle to wear around my neck in case I was in trouble. Apparently, I was going to get wet. We threw the lifejacket in the back of the kayak just in case.
I pushed the kayak into the water and got in. Christa is an excellent teacher and a great trainer. She googled how to kayak and was teaching me! She said, it is all about your legs and core. I would push the foot bar with my right foot and then push the paddle with my left arm. I tried my best to stay focused. We went under the Oceanic Bridge and kayaked over to an island where we had lunch. It took us 45 minutes to paddle to the island and 15 minutes to get back to Victory Park. Once we got back to the park I was a little stiff from my adventure and felt like I had a second workout for the day. Getting out of the kayak was a bit of a challenge. I got out and back into the kayak okay when we were at the island. This time I ended up to my waist in the Navesink River. I need to google how to get out of a kayak with Grace.
A NEW SPORT AND IT INCLUDED LUNCH ON AN ISLAND!
I am going to stay strong, healthy and fit so I can plan more exciting adventures! Are you in shape for the adventures in your life? You can be strong, healthy and fit at any age. I can help you. Click here to learn about OutdoorFit!
2022 has been a busy and stressful time. My Dad went into hospice and my Mom fell and broke her hip getting my Dad a beer. Yes, he stills enjoys a martini and an occasional beer in hospice. They are both, 91 and have been married 70 years. They have lived a wonderful life together. There have been so many special moments these past 4 months with my parents. Dad and I have liverwurst sandwiches for lunch while watching Gunsmoke. I spent time with my Mom in the hospital drinking tea and watching A League of their Own together. It has been nice in so many ways.
It also has emphasized how important it is to take care of yourself. I witness what a struggle it can become. Things, I take for granted like putting on your shoes and socks or going to the bathroom. These activities are now very difficult or impossible for Mom and Dad. I want to stay strong and fit for as long as possible. I have begun to work on some new exercises for myself and my OutdoorFit ladies. We are working on our glutes, hamstrings and quadriceps. These are the muscles that you use getting up off the toilet. Do you want to stay out of the nursing home? Keep your muscles strong!
Here is an exercise to get you started!
LEGS AND GLUTES!
Let me know how it goes! If you are interested in joining us online or in person, please CLICK HERE to learn more.
This recipe was originally called Buckwheat Banana Cake with Yogurt-Espresso Frosting from Bon Appetite. I have tried different versions. I reduced the sugar, I use oat flour instead of whole wheat and I add nuts and blueberries.
I made it yesterday, I came downstairs and my son Thomas had eaten the entire top off of it.
Here is my recipe.
Ingredients
3/4 cup oat flour
3/4 cup buckwheat flour I Love Big Bold Health Himalayan Tartary Buckwheat Super Nutrition Flour. It has super powers!
2 teaspoon ground cinnamon
1 teaspoon salt
1 teaspoon baking soda
1/2 teaspoon baking powder
4 very ripe bananas
3 Tbs coconut sugar
2 large eggs
1/2 melted coconut oil
1/2 unsweetened Greek Yogurt
1/2 cup organic blueberries
1/2 cup chopped walnuts
Preparation
Step 1
Preheat the oven to 350. Line a bread pan with parchment paper letting it hang over on other sides. Wish the dry ingredients together.
Step 2
Mash bananas and coconut sugar in a large bowl until smooth. Mix in eggs, melted coconut oil and yogurt. Mix in dry ingredients. Stir in blueberries and chopped walnuts. Scrape batter into parchment lined pan and smooth top.
Step 3
Bake bread 55 minutes. Transfer to a wire rack and let bread cool in pan for 30 minutes. Turn out bread on rack and cool completely.
I started ocean plunging back in September. Unfortunately, since the beginning of January, it has been too windy, and the air too cold for me to do my plunging in the ocean. I have been taking 5 minute cold baths 3-4 times a week, to keep in plunging shape. Andrea, one of my fellow plungette takes a cold bath almost daily. I’m doing my best to keep up, but I don’t bother with the baths on the days I have OutdoorFit. Training outside in the cold is enough for me.
Sunday, Sophie, our golden retriever woke me up too early. She likes to get up at 6am and I wanted to sleep in. I was annoyed and cranky. I knew if I took a cold bath, I would have a quick change in attitude and feel so much better. I filled the tub with tap water. There is no need to add ice when the tap water is 40.8 degrees. As soon as you get in, you forget all of your problems except that you are sitting in frigid water. I sit upright for two minutes and then try to muster up the courage to get my upper body in as well. I stay in for two to three minutes more. I wash my face in the end. Andrea actually dunks her whole head in. I am not quite there yet.
My husband, Dan is getting tired of the noises coming from the bathroom. Sometimes, he will come in to talk me through. He coaches me to get to the next step. He encourages me with helpful phrases like, “Suck it up, Buttercup.” I am so grateful for his support.
I am obsessed with the plunge. I had an immediate shift in my attitude on Sunday. I felt so much better, Cold, but better. I know if I wake up achy, a cold bath will take care of the tension. I have lost weight. I am sleeping better, and a friend told me that I looked ten years younger. It is a powerful tool. I know it is crazy and that is part of the appeal!
I love the connection with Andrea and Rosanne, my fellow plungettes. I text them every time I am heading into the cold bath. I need all the support I can get. When we started last September, I told Andrea we are going to be best friends. We don’t need to eat or drink together. All we need to do is to jump into the ocean for 5 minutes. We have formed a strong bond. Doing something with a touch of craziness will do that. Do you want to read more about the benefits? Head over to the previous blog post.
I asked my fellow plungettes to share what they love about plunging.
From Andrea: “Plunging has a few fantastic benefits that keep me coming back to this seemingly crazy pastime. First and above all, it lifts my mood. Instantly. And after I do it, my brain feels sharper like when I’ve had a great nights sleep but better. When we go in the ocean as opposed to the tub, there is a feeling of connecting with the planet. And I believe it has sped up my metabolism a bit which is always nice. Finally, it has been a bonding experience with the two ladies who I do it with.”
From Rosanne: “I started to plunge this spring in my pond upstate as an entry into releasing fear around diving into a cold, sometimes dark body of water, after learning about Wimm Hoff and his ice baths. I began his breathing methods and found it’s benefits very helpful which led to my interest in having friends do the plunging together in the Atlantic ocean. The experience of being emersed in nature, with the brilliant sunshine and piping plovers encircling us was an amazing experience and has led me/ us to continue the practice. The bathtub is getting me through the winter and I am excited to return to the ocean with my fellow plungettes once the weather improves.”
This is my from my sister Kathleen who plunges in North Carolina: “Addicted to the plunge. When Mary first told me she was going into the icy waters of the Atlantic for 5 minutes – I thought she was nuts but also knew I had to try it. I have not had the chance to go into the ocean but live near a lake and have been in the sound. It’s exhilarating. My body thanks me every time. The aches disappear and my senses come alive. I’ve been able to do it most weeks – sometimes twice a week.”
I encourage you to give it a try. You don’t need to start with a cold bath. Turn the shower temperature to cold at the end of the shower. Breathe through it for 30 seconds. You will feel invigorated! Let me know how it goes.
Who knew I would need to put Fun on my to do list? I am seeing a Health Psychologist and she suggested I find time to do Fun things. I am a homebody. No one ever called me the Fun one. When I was a kid and visiting my Grandparents in Saint Louis, my family would be going out to do something Fun on the last night and I choose to stay home with Pop and Gram and watch TV. I never liked going to my friend’s house for sleepovers. Once, I was invited to a party and I told my friend that I wanted to stay home and pull dandelions.
I am beginning to feel like I need to get out and do more. My tendency is to say no. I guess I need to start saying yes.
“What would Julia do?” I am asking myself this question more and more. Julia is my niece who is living an amazing life. I blogged about her before. She said her secret is to fill her day with Fun things. I am starting out with the goal of doing one Fun thing a week, and see how it goes. Baby steps for me. This week I have been invited to a neighbor’s pool. I met her walking in the neighborhood. I am connecting with someone new. I think there are bonus points in that!
Vicky Perry and I got together for 2 Grandmas and A Microphone. The topic was doing Fun things! We talked about jumping into the ocean, riding bumper cars at the Fair, taking tango lessons from a Russian instructor and Pickle Ball. Maybe, I am becoming the Fun one!
I am so grateful when I have a good night’s sleep. I know it is so important if I want to feel my best and have sustained energy throughout my day. It is frustrating when I don’t sleep well and feels like a waste of time laying in bed at night, not sleeping, and waking up tired. I was talking about sleep at OutdoorFit last week and one of the ladies suggested I take a Benadryl. I knew it wasn’t the answer for me but I had gone too many nights without sleeping well so I decided to take one. I slept better but I woke up groggy and had to rely on a cup of coffee to get myself going. I have been reducing my caffeine consumption so I don’t want to wake up feeling like I need a cup of coffee. I enjoy a glass of wine with dinner. I know alcohol is a sleep disruptor. I am now drinking 5 ounces instead of my usual 8 ounces. I am making small changes which are making a difference. I didn’t give up the wine and coffee completely because that would make me cranky.
I have been trying different routines to help me sleep. Here is the latest one that is working!
Bedtime Routine
A hot cup of Mineral Calm and a scoop of collagen protein.
(Protein is great for immune function and muscle repair. It is good to take it at bedtime. There is regenerative work going on while you are sleeping.)
1 Stress Relief (Ashwagnda)
1 Chewable Calcium Magnesium
1 Pure Rest (Melatonin)
2 doTERRA Serenity
It might seem easier to pop a Benadryl but I don’t wake up groggy with my new bedtime routine.
I love having a pretty yard but I don’t want to work so hard at it any more. Last year, I planted vegetables in my back corner garden next to my limelight hydrangeas and blue kazoo spirea. I did harvest a few cucumbers, and I had butternut squash that grew out of my homegrown compost. It was all kind of a mess. It was a lot of work without much reward. This year I’m simplifying the yard. I am slowing down and not being so impulsive, I am committed to making the back garden a more permanent garden. I had our struggling concolor fir taken down. It was our live Christmas tree years ago and grew to be a very tall tree. It never looked good. I finally had it taken down. Now, I have more sun in the corner. I moved 7 At Last roses from the front yard to the back. They are beautiful apricot colored roses. They were in the front yard and the deer just loved them for early morning snacking. I was tired of spraying them with Deer off.
By moving the roses to the back it has simplified my foundation planting as well. I put down a nice layer of mulch and it looks good.
I am so grateful that I am able to do my own work. I stay strong, healthy and fit. My OutdoorFit workouts keep me that way. Interested in learning more about OutdoorFit? Click here. You can get in shape in a short amount of time and maintain your fitness level working out only a few days a week. You will be able to do what you want to do. Do you love gardening, or chasing your grandkids around? Maybe it is keeping with a 5 month old golden retriever puppy. It is important to embrace being Fit and Fabulous…Aging Optional and OutdoorFit!
I love a good decluttering challenge. I have done a few of them, and I always feel better when my house is clean and tidy. It brings me great joy to open the door of the tool shed, and to have it in order. When I am stressed or agitated, cleaning out a drawer or decluttering the office brings me peace. I might not feel better when I am actually doing the project, but I am always grateful when I am done.
When Sophie the golden retriever came to live with us, I decided it would be best to pick up the area rugs. I feel so much better with them gone. She is not chewing on them, I don’t have to worry about her urinating on them, and I don’t need to vacuum them. I can just sweep the floor at the end of the day. There is something very therapeutic about a good broom in your broom closet.
Having the house in order makes me feel better, and messy surroundings make me feel agitated. However, there is a part of me that knows spending my days cleaning is not enough. I have been feeling flat. I need to be creative, but I have been avoiding writing my blog posts or promoting OutdoorFit.
So, here I am sitting at my desk writing. I need to find the right balance between taking care of my family, the house, Sophie the dog and my creative endeavors. Progress!
How are you doing? I hope you are finding happiness in your day. What projects are you working on? Have you started gardening yet? Are you spring cleaning? Are you writing a best selling novel? I would love to hear from you.
Love,
Mary
How cute are the three of them sitting on the stoop?
MARY KININGHAM 