marykiningham

A Fit and Fabulous Workout!

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Here is an example of one one of my Fit and Fabulous workouts. Do this two to three times a week. These workouts are very effective, fat burning, boost your metabolism , strengthens your core. Your low back will thank you.  You will feel long and lean when you are finished.

Warm -up…move around before starting the  workout, walk your dog around the block first , do a few hips circles, pick your knees up. You get the picture.

1. 4 minutes of mountain climbers

one minute rest

2. Strength training repeat three times.

one minute rest

3. Foundation Training

Exercise, take your vitamins, and eat a low-glycemic diet and you will be on your way to Fit and Fabulous! I am offering a free health coaching session to get you started. Contact me if you are ready to be Fit and Fabulous.

Looking at a life in a different way:)

Looking at  life in a different way:)

 

“Celebrate your age, embrace your crow’s feet!”

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I am excited about Aging Well. I love what I do! I love having my outdoor workouts, where the average age is 56. (I have 2 forty year olds that change the stats a bit.) You get the point. I love coaching people to eat well, empowering them to make changes to look and feel their best.  There is no turning back!

Fit and Fabulous…Aging Optional.

I spend time reading and watching videos about aging well. Instead of embracing aging sucks, it is all downhill from here, it’s over…blah,blah,blah. Why go there?

Why not focus on living the best life that you can? Look and feel fabulous at any age! Celebrate your age, embrace your crow’s feet! How many smiles did it take to create them?

My mentor Dr. Christiane Northrup is coming out with her new book. Goddesses Never Age. Dr. Northrup always  has amazing information about living a fabulous vibrant lifestyle. “Just because you’ve been taught by our culture to expect to be less vital, healthy, or active after  the age of 50, this doesn’t have to be your destiny!!! Your beliefs—and the behavior that stems from those beliefs—largely determine your experience of moving through time. On February 24, 2015, I share everything you need to know about getting older in my newest book, “Goddesses Never Age: The Secret Prescription for Radiance, Vitality, and Well-Being.” Find out how you can be an ageless goddess here: www.goddessesneverage.com.”

I came across on FACEBOOK, Cindy Joseph and her product line BOOM. Cindy has created the Pro-Age revolution. She didn’t call it anti-aging or ageless. She called it Pro-Age. It is such a change of attitude and I love it! I have been watching her videos. You know her she is the older model with long beautiful gray hair. (She now has a perky short hair cut.) She has created a makeup line called Boom.

I have never been much of a makeup person. I really don’t know how to deal with it. I am not even comfortable with a tube of lipstick. I do like tinted lip gloss that comes with a stick. It is so easy to put it on. I watched her video, you slap it on, rub it in and look amazing! She has three different Boom Sticks. Watch her video she can explain it better than me. I will let you know when they come. Cindy has many videos about her Pro- Age Revolution. She just makes you happy to be of a “certain age.”

 

This is the kind of information I want it my head about aging!  How about you?

Planking with George:)

Planking with George:)

 

A Jump Start to Fit and Fabulous!!!

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My intention for 2015~

My intention  for 2105 is to empower as many people as possible to become Fat Burners! It takes 5 days to change from being a chubby sugar burner to a vibrant healthy fat burner. I use the 5 day Reset program to do this.  January has been a great month. I have many people on their fat burning journey.

I am very excited because my 2 sisters and my neice are starting Reset tomorrow. I created a special video for them to really jump start their program. It will work for you too!

You need to set aside 2 minutes in the morning to do this. You can do it in your pajamas if you want to. It will get your metabolism going for the next 24 hours and you will feel fabulous.

So here goes, do it with me!

#fitandfabulous

Happy Healthy Joints!

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Here are three steps to Happy, Healthy Joints!

  1. Reduce your sugar intake. Sugar causes inflammation in your joints. It is amazing how much better you can feel when you stop eating so much sugar.
  2. Eat more foods with Omega 3’s such as,salmon, flax seeds, walnuts, eggs with omega 3 and chia seeds.
  3. Repair cartilage with a Joint health supplement.

A great snack!

A great snack!

Bonus Round, Squats are excellent exercise, they strengthen  the muscles that support your knees.  Dr. Oz will show you how to do a great squat. Here is a short clip from the Dr. Oz show about joint health.

Usana Health Science is now a proud sponsor of the Dr. Oz show!

 

Love,

Mary

If interested in improving the health of your joints, you can purchase Procosa which is a wonderful joint health supplement with glucosamine and curcumin from my site or contact me for the best price.

SHMEC!

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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…Feel Fabulous Program. It takes 7 days to change from a sugar burner to a fat burner! You can totally change your life in 7 days. I have teamed up with Holistic  Chef Ivone and we 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?  Hang with healthy and fit people!

Any Questions?

 

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Thank you for your response. ✨

What do you do when cold and flu season hits?

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This time of years there are all sorts of ads encouraging everyone to get a flu shot. What if everyone was encouraged to eat their fruits and vegetables, take a daily walk no matter what the weather is…this is why I have George the dog:) We are out everyday rain or shine.  Have you thought about getting to bed on time to get 7-8 hours of sleep every night? Have you given yourself permission to take an epsom salt bath?

Has anyone suggested you take the best supplements in my opinion on the planet every day twice a day? I am here to make that suggestion to you. I have been taking great supplements everyday twice a day for almost eight years now. I can’t remember the last time I had the flu. I must admit to an occasional cold but short lived.

Here is a quick video for your consideration.

George in the woods.

George in the woods.

 

 

Delicious High Protein Flax and Oat Pancakes!

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We had these for our Thanksgiving Breakfast! We have been on a Fat Burner regimen which has been working well! It was fun to have a healthy treat with these pancakes this morning. (Inspiration from Dr. Jonny Bowden’s Flax Pancake recipe.)

Ingredients

1 cup flaxseed meal

1 cup protein powder (I used Usana’s Nutrimeal Free.)

3/4 tsp baking soda

1/2 tsp salt

1/4 cup oats

a few drops of stevia

1 tsp cinnamon

1 tsp coconut oil

1 cup organic plain whole milk yogurt

2 eggs

4-6 servings

In baking you are suppose to mix the dry ingredients and then the wet ingredients. I put everything together in a bowl and stir. I keep it easy.

Cook on hot griddle about 1 1/2 minutes per side. We topped it with grass fed butter and homemade unsweetened apple sauce.

SO GOOD!

Delicious Flax Pancakes topped with grass-fed butter and homemade applesauce

Delicious Flax Pancakes topped with grass-fed butter and homemade applesauce!

Do you have 5 days?

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It takes 5 days to change you from a SUGAR BURNER to a FAT BURNER!

I was a sugar burner, I would say for almost all of my life, Growing up, I loved baking and eating while I was baking. Who doesn’t enjoy chocolate chip cookie dough?  Today, I am so much better. I eat a balanced low-glycemic diet, I keep my blood sugar balanced through out the day. I am good! I enjoy a glass of wine with dinner as my treat of the day!

 

Answer these few questions for me.

Do you crave candy or caffeine in the afternoon?

Are you often tired during the day?

Do you feel anxious or depressed when you are hungry?

Once you start eating sweets it is hard to stop? (How many of us need to throw the chocolate chips in the garbage in order to stop? Been there, done that!)

How many YES’s did you have?

Many of you, I am afraid are SUGAR BURNERS.

I have put together a Holiday Nutrition Challenge. The goal is to change you from a sugar burner into a  Fit and Fabulous fat burner. I use the very effective Reset program to get you there!

  • Lose 4-5 pounds in the first week and 10 -15 pounds by the end of 28 days, if you have weight to lose.
  • Control your cravings, turn into a efficient Fat Burner instead of a Sugar Burner, by balancing your blood sugar.
  • End emotional eating
  • Increase your energy
  • Sleep better
  • Clear and glowing skin.

Extra Bonuses!

*    Weekly group calls, (with recordings available after)
*    Membership in a private Facebook group for extra group support and tips from me about healthy, pleasurable eating over the holidays and beyond
*    Easy to follow Fit and Fabulous workout videos

2 options for you.

Commit to the 28 day program for only $379  or just do the 5 day Reset $130 to get you off the sugar. Your choice! (prices may vary slightly because of shipping)

Are you in? Sign up here!

Contact me if you have any questions about becoming a FAT BURNER ! 

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Thank you for your response. ✨

I have coached many people through Reset and beyond!

From my happy clients.

“Wanted to give you a full recap- I finished the program and feel great.  Not sure if I lost too much weight- maybe 3-4 lbs- I don’t have a scale.  I definitely feel more streamlined, and clothes fit a little better.  Most importantly, I feel so healthy- very clean, I was sleeping so well this week and some of the little things that usually bother me (TMJ pain, for example), have really seemed to let up.  I think that my body was given a chance to really restore itself because I wasn’t busy digesting while sleeping.  Also, I learned some very good lessons about how much I actually put in my mouth over the course of the day (when I’m feeding my kids, when I’m hungry in the afternoon…).  I think that I’ll be able to hold on to some of these lessons and be more healthful going forward.  I can’t say that my craving for sweets has totally disappeared, but I’ve decided to avoid all sweets for at least another week to see if that helps.
Thanks for your support and encouragement.”  Sarah
“Mary, I feel great on the program! I am done 20 pounds so far. I FEEL GREAT! “Amanda
“Nearing the end of the day five! It’s amazing that I kind of want to continue into transform. I guess I am ready to transform!!! And a big shift is I haven’t been on the scale every day. I weighed myself once because I was curious. It was a healthy check in with my scale. I was down 6 pounds from when I got back from vacation. Don’t know where I am today and don’t really care because I feel good. I packed my shakes and shaker bottle and I am off to Florida. I’m actually excited to get in my bikini and not self-conscious about what I might look like. Quite a shift I must say.” Pam
Optimal Health!

Optimal Health!

You can’t exercise your way out of a Bad Diet!

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A friend came to my workout this morning for the first time. She said she loves to exercise and workout. It is her diet that is out of control.

There are 285 calories in one slice of pizza. One of my ladies announced on Saturday that she had 6 slices of pizza, apple pie with phish food ice cream for dinner! Impressive! You would need to workout for hours to burn all that food off.

YOU CAN’T EXERCISE YOUR WAY OUT OF A BAD DIET!

The Holidays are upon us. Halloween is here.

Does that excite you or do you dread it? Most women dread it. Most of us do too much, feel run down, pop too many chocolate chip cookies in our mouth because it is the Holiday. You end up exhausted and gaining weight.

The Holidays give us permission to overindulge, skip workouts, eat tons of sweets and drink way too many fun cocktails. Most end up gaining 7-10 pounds and so addicted to SUGAR! I would end up with a yeast infection in January from all the sugar in November and December. Not anymore.

What if you did it differently this year? What if the focus was on connecting with loved ones, expressing gratitude, taking care of yourself and actually improving your health. Start the New Year Healthy, Vibrant and Fit!

How would a Fit and Fabulous Holiday feel?

It feels like you are loving yourself.

It feels like you are not feeling deprived and gaining weight.

It feels like you are Fit and Fabulous and your clothes fit.. You wake up happy, healthy and vibrant.

Do it differently this year and join my Fit and Fabulous Holiday Nutrition Challenge!

Here are the details:

  • The Fit and Fabulous Holiday Nutrition Challenge begins Monday, November 17th- Friday, December 12th. You will enjoy a fabulous Thanksgiving in the middle of it!
  • Register by Tuesday, November 4th

When you join the Fit and Fabulous Nutrition Challenge:

Lose 4-5 pounds in the first week and 10 -15 pounds by the end of 28 days, if you have weight to lose.

Control your cravings, turn into a efficient Fat Burner instead of a Sugar Burner, by balancing your blood sugar.

End emotional eating

Increase your energy

Sleep better

Clear and glowing skin.

Eat properly and supplement for optimal health and weight.

Save money on your grocery bill with our top-rated delicious smoothies , bars and supplements.

Tips on preparing simple holiday meals.

Short effective fat blasting workouts

Facebook Community Support and Weekly Check in Calls.

Are you in? Go BIG and Love yourself! Commit to the full 28 days.  Too much? Email me for other options.

Register here to be Fit and Fabulous in 2014!

Macadamia Nuts

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We have had a great first week at my new workouts! It feels great to be back at it with my friends! We are all on the journey to being Fit and Fabulous…Aging Optional except for Kate because she is pregnant and is having a beautiful Thanksgiving BABY!  She showed up this morning to workout with us!

Health Tip of the week!

EAT MORE FAT! Instead of reaching for the pretzels  have a few raw macadamia nuts. My dad traveled a lot when I was growing up. He would bring home little containers of macadamia nuts from the airlines, such a treat for me!

If you are having a piece of fruit have a few nuts along with it. Nuts lower the glycemic load of the fruit. It is so important to keep your blood sugar balanced so you can release the FAT!

Raw macadamia nuts are high in the same healthy fatty acid found in olive oil. They are full of essential minerals, vitamins and HEALTHY FATS! They are also delicious and loaded with calories. 203 calories in 10-12 nuts. I put a serving size in a pretty dish and try to limit myself to that.

Enjoy!

Enjoy!