mary kiningham

Fit and Fabulous Fat Burner!

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SHMEC!

 It is the beginning of a New Year! I noticed I had so many views on this page yesterday. I first posted it in 2015. I am very excited to tell you I have a new program to help you on your way to becoming a Fit and Fabulous Fat Burner! First read about SHMEC! I will meet you at the bottom of the page.

SHMEC!

Have you heard of it? It sounds like a swear word, some kind of smack down. Right?

According to Dr. Jonny Bowden,  SHMEC- ” the MOST POWERFUL BIO FEEDBACK SIGNALS that tell you how your body and brain are progressing during your metabolic upgrade.  Your metabolic upgrade is the process of changing into a FAT BURNER!

SHMEC stands for sleep, hunger, mood, energy, cravings.

Check in with your SHMEC daily. It will tell you whether you are burning fat or back to burning sugar.

If you are in Fat burning mode:

Sleep soundly through the night with no night sweats. (Menopausal women as well, decreased night sweats!)

Hunger will be at a minimum. You will have a feeling of emptiness not irritability, urgency, low blood sugar or a feeling of fogginess. You will be in a balanced state.

Mood will be stable. You will feel in control with more self confidence.

Energy will be consistent and abundant . You will develop a feeling of Lightness.

Cravings will be almost non-existent. You will be amazed that you can pass up on snacks that would have taken you down in the past.

Bonus Round…You will be losing Fat including that stubborn fat around the middle.

The BIG QUESTION! How do I become a FAT BURNER?

Start with the 7 day My Smart Start. It takes 7 days to change from a sugar burner to a fat burner! You can totally change your life in 7 days. I will  support you along the way. We also have a wonderful facebook community where we post and create a Fit and Fabulous Lifestyle together. You are not alone. Do you want to be healthy and fit in 2017?  I think it is time! Hang with healthy and fit people!

Your day will consist of 2 delicious smoothies, a protein bar, and a low-glycemic snack and a low-glycemic dinner.

Does a 7 day Smart Start sound right for you?

The Kit has  Non-GMO gluten free Protein shakes,  delicious Protein bars and the best supplements on the planet to get you started on your 7 days.

$138.00

$19.71 a day

buy now

Please contact me if you are out of the USA. I will set you up.

My typical client is a menopausal woman. This program will work for anyone. Here is a quick video with my nephew Mark. He has lost 10 lbs on the program! Energized and is running faster!!

 

 

NUT FUDGE

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I have been making Nut Fudge for a quick go to snack. I have been increasing the Fat and reducing the grains and sugar. It is my new healthy sustainable lifestyle!

Here is the Basic Recipe. (Add you own pet touches.)

1 Stick organic grass fed butter

1/2 cup coconut oil

8 drops stevia

1 tsp vanilla extract

1 cup chopped raw nuts

2 scoops of protein powder (I use soy or whey protein.)

Melt the butter and coconut oil in sauce pan. Add the rest of the ingredients. I spread the fudge into a 8×8 pan lined with parchment paper. Refrigerate.  Cut into small squares.

The Nut Fudge is high in calories. It won’t cause a spike in your blood sugar. Enjoy a small piece.

Recipe based on Dr. Mercola’s Recipe.

December’s Program

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Each month I have been launching a 7 day jump start program leading into the 28 day Fit and Fabulous Program. This month I decided to do it differently. December is always a busy month for people. I encourage you to look at the 7 Day Program during the Holiday season. Start when you are ready!

This is what it looks like… a delicious balanced no sugar shake for breakfast and lunch.  Mid morning or mid afternoon will be time for a balanced protein bar with coconut oil for a handy snack. In the evening, make a simple dinner of Protein, Vegetables and maybe a little fruit. It is so important to take your supplements everyday twice a day!

Perfection! Lean Protein, Fruit and Vegetables

Perfection! Lean Protein, Fruit and Vegetables

I want this to be your last program! This is about maintaining a sustainable lifestyle.   I promise you this works. Make a commitment to yourself! Of course, I will be here to coach you along the way.

The Fit & Fabulous Program…Aging Optional is designed to help you:

  • Release excess weight
  • Reset your blood sugar
  • Increase your energy and improve sleep
  • Decrease inflammation
  • Support your immune system
  • Get rid of cravings
  • Balance your mood swings
  • Increase your fitness level

Does a 7 day Smart Start sound right for you?

The Kit has 2 meals, a snack and the best supplements on the planet to get you started.

$138.00

$19.71 a day

buy now

Please contact me if you are out of the USA. I will set you up.

 

“I have been on the Fit and Fabulous program for the 2nd week and am happy with my progress. The best part of the program is that I do not have food cravings, which has been the biggest barrier to losing weight and body fat.   Following the program, the shakes and bars are tasty and satisfying. The support I get from Mary, particularly the advice and tips she provides, increases my success. I am not doing this on my own.  Since last week, I have lost .9% body fat, in less than two weeks. Doesn’t sound like much, but it is significant for someone my age and most importantly, I feel good, and satisfied, on the program. I am looking forward to the next few weeks.” From Joyce, a Fit and Fabulous client!

Make It Easy!

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I love one pan cooking! Here is our lunch from Friday.  Mahi Mahi burgers, chopped fresh pineapple and asparagus. I put it all in the pan with a little olive oil. Cooked the burgers 4 minutes each side and the pineapple chunks and asparagus were warmed up when the burgers were done. So simple, easy and delicious!

Perfection! Lean Protein, Fruit and Vegetables

Perfection! Lean Protein, Fruit and Vegetables

You can have meals like this on my 7 Day November Jump start!  Want to join us?

 Here are some of the Benefits!

  • Say so-long to your simple carb/sugar cravings
  • INCREASE your ENERGY during the day
  • Have more restful sleep during the night
  • Learn to CONTROL CRAVINGS, hunger and mood swings by balancing blood sugar
  • Take care of the inside, so the outside will be RADIANT and GLOWING
  • Understand healthy eating, proper nutrition, and which supplements to take
  • SAVE MONEY on your grocery bill with our healthy, delicious smoothies and bars
  • Be MORE PRODUCTIVE in your home life, work and business by feeling great and MAINTAINING FOCUS
  • BUILD CONFIDENCE with your new vibrant energetic self
  • CONNECT with other Fit & Fabulous people

Order today.

“I have been on the Fit and Fabulous program for the 2nd week and am happy with my progress. The best part of the program is that I do not have food cravings, which has been the biggest barrier to losing weight and body fat.   Following the program, the shakes and bars are tasty and satisfying. The support I get from Mary, particularly the advice and tips she provides, increases my success. I am not doing this on my own.  Since last week, I have lost .9% body fat, in less than two weeks. Doesn’t sound like much, but it is significant for someone my age and most importantly, I feel good, and satisfied, on the program. I am looking forward to the next few weeks.” From Joyce, a Fit and Fabulous client!

Order today.

I Love Mountain Climbers!

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I love Mountain Climbers!

Do you? They can be done anytime anywhere. I love incorporating them into my HIIT.

Join me, do your mountain climbers! Bump up your fitness routine.

Benefits

  • Great for muscular and cardiovascular Fitness
  • Work your arms, core and legs
  • Boost your metabolism
  • Low impact

 

What would be even better is doing Mountain climbers with friends. Join us at Fair Haven Fields. Here is the schedule.

I am on a Mission!

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I am taking my message on the trail! I have decided I need to be brave and reach out to more people. In person! It is easy to sit behind a desk and post things but to actually go out and meet new people AND present my message is a bit terrifying.  It is important what I have to share.

I am 62 and I can do burpees, mountain climbers and push-ups. Maybe you are not quite there but you can start somewhere. You can always get stronger and do things to feel better. I am here to tell you that it is possible and to start making some small changes that will make a difference!

I am also here to tell you that middle age does not need to be about putting on weight. I have lost 4 % points of body fat in the past 6 months with ease and grace! I can help you too!

This Sunday, I will be at Fair Haven Fields. Let’s get together for a walk and a talk! We will end with a few exercises to strengthen and stretch your low back. (Foundation Training) LIFE CHANGING! Meet me by the tennis courts off Dartmouth Ave. 8 AM. If you are not local and want to reach out please contact me and let’s talk!

I will bring George on Sunday. He is always up for a walk!

I will bring George on Sunday. He is always up for a walk!

Squats

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Everyone of my workouts include some form of squats. Squats are a wonderful functional exercise. They strengthen your glutes, hamstrings, and quadriceps. Once you are able to perform a basic squat, you can start adding weights for even more benefit!

Sometimes it is good to go back to the basics.

Do your squat to a chair or bench.

  • Feet wide
  • Lead with your bottom
  • Butt back and down ,tap the chair with your bottom come back up
  • Chest up

 

Include squats into your workout!

Love,

Mary

I couldn’t do this 20 years ago.

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I was a  runner 20 years ago. Pretty much on my way out. I had a strong lower body and a weak upper body.

Today at 62, I can do this.

It is possible for you too! You can start by doing push ups off the wall and then try off the counter and slowly make your way to the floor.

I don’t like them off the knees.

Here are the cues for a great push up.

  • Get into position.
  • Wrist lined up with your arm pits.
  • Back Flat
  • Squeeze your glutes and your quadriceps.
  • Suck in your belly button.

You will do a really strong push up. Push ups are great for your arms, chest and core! You can do them anytime and anywhere! There are so many fun and challenging variations if you get bored with the basics! For another post:)

Practice your Push ups!

Love,

Mary

A 68 year old Track Cyclist!

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We were at the USA Cycling Master’s Track National Championships in Indianapolis this summer. Women are in the minority. Obviously, in the Fit and Fabulous…Aging Optional category!

I reached out to Jo Johnson. Jo is a Multi time National Champion! She is 68 and began cycling in her early 50’s! She loves track racing. “Riding on banked tracks on a bike with NO Brakes is the thrill of track.” She takes her cycling very seriously and works with Coach Kim Geist. Jo has continued to improve each year and just LOVES IT! This year she has set new PR’s in all track events. Quite an accomplishment.

Bike with no brakes

Nutrition is very important to Jo’s success. She is focused on keeping her blood sugar balanced. So important for all of us! It is the sweet spot we need to stay in!

stronger faster

“Every year gets better and better!”

Keep it going Jo Johnson!

Fit and Fabulous…Aging Optional