marykiningham

12 minute fat burning workout!

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I am creating a new program which starts next Thursday …check local workout page for more details!

What is the minimum You  need to do to stay in Fit and Fabulous shape?

Today’s workout  includes 30 push-ups and 30 burpees! I think that is enough.

First, I did  my PT back exercise to warm up, a mile run/ walk with George the dog , my 12 minute fat-burning workout and finished up with a few yoga stretches . A perfect workout!

30 seconds of jumping jacks

10 push ups with a T

30 seconds alternating rear lunge with a cute knee lift

10 burpees

30 second plank

Complete three rounds and don’t forget to stretch.

love,

Mary

I want to feel FABULOUS, VIBRANT and HEALTHY!

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FABULOUS, VIBRANT AND HEALTHY! …that is the GOAL!

I have been doing a lot of soul searching the past 6 months. I hurt my back and had to take some time off, physical therapy etc. I have always been athletic which is a very ego-driven adventure. Working out and being Fit is very important to me and my ego.

Christa and I created OutdoorFit 7 years ago. It has been a great run. We taught and encouraged women to do things they never thought they could do. My friend Jane became an athlete in her 60’s. We changed lives, created winter warriors and had a great time doing it!

It is time for a change, A NEW BEGINNING! A few weeks ago at a workout I looked up and in class we had two 70 something, three 60 something, two women in their 50’s and a youngster who just turned 40! I thought this is AMAZING! Fit and Fabulous…Aging Optional!!

It is time to create a different workout. It will still be intense but perhaps for 12 minutes instead of 25 minutes. 60 burpees in a workout is very empowering but not necessary for your health and well being. How about 25 or so? It will include more stretching… flexibility is key for any age.

I have also been tweaking my diet. I know I can’t exercise my way out of a BAD DIET! I don’t want to be working out so hard. So I need to be more aware of what I am putting in my mouth. I want to feel FABULOUS, VIBRANT and HEALTHY.

My program is coming together and will begin in September. I am excited to be announcing the details soon. So please stay tuned.

For a sneak preview, I am having a Fit and Fabulous event Thursday evening in Red Bank. I would love to see you there. More details here and please RSVP.

Love,

Mary

Sorry, in the shadows…These are AMAZING WOMEN!

fit and fabulous

Do everything you can to bring pleasure into your life right now!!!❤️

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Do everything you can to bring pleasure into your life right now!!!❤️

Words of advice from a trusted mentor.  As many of you know, I have been weaning off my bio-identical hormones for the past couple of months.  I have been using a new product, A-ma-ta by Dr. Christiane Northrup to help me with the transition.

I have been doing really well while on vacation, less stress more time to relax etc. I have been totally off the hormones for 2 weeks and I thought I was done. The past week, I haven’t slept well and I am started to forget things etc… I reached out to my friend yesterday who understands this whole hormonal process and her words. “Do everything you can to bring pleasure into your life right now!!!❤️”

Fabulous advice which makes me nervous. I am really good at pushing through. What can I do to bring pleasure?  I took an epsom salt bath last night, I went to OutdoorFit this morning and laughed with my friends while lunging and curling. I have decided to slow down and enjoy the simple things in my life. It doesn’t need to be all done today. What do you like to do for fun and pleasure? I would love to know. I need some ideas:)

Optimal Health= Low-glycemic diet+exercise+high quality supplements+pleasure!

Love,

Mary

PS. I am taking Fit & Fabulous…Aging Optional on the road! Fifty and Fat to Fit and Fabulous!  I will be posting times and places soon.

Ease, Grace, Simplicity

Ease, Grace, Simplicity

It is a new day!

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We are back from vacation and tomorrow it will be two months until the Big 60! Now is the time to make a few simple changes so I will be really Fit and Fabulous!!!

We spent the weekend at my sister Patty’s house. She took great care of us which was so nice. I noticed that she calmly makes her meals. I on the other hand feel agitated when cooking and I am eating while I am cooking and cleaning up.

A FEW SIMPLE CHANGES CAN MAKE A BIG DIFFERENCE~

  • I am no longer eating while cooking or cleaning up.
  • I am keeping a food journal. I have tried before and quit after a short time. Keeping a journal also prevents you from popping food into your mouth. I will look into apps. Anyone have a suggestion? I am new to apps:)
  • I will be easy on myself. I will continue to enjoy a cup of coffee in the morning and a glass of wine at night!

This morning, I made scrambled eggs from the farmer’s market with organic mozzarella cheese over a bed of greens. I had a lovely cup of organic coffee with half and half. I took my high quality supplements along with A-ma-ta. (NEWS FLASH! I AM OFF THE BIO-IDENTICAL HORMONES! MORE ON THAT IN ANOTHER POST.)

George the dog and I went to the park. We ran/walked and then a 9 minute workout. This is a before shot. We were not quite as pretty when we finished.

MARY AND GEORGE

Optimal Health = Low-glycemic diet + exercise + high quality supplements! EASY PEASY!

Please leave a comment. I would love to hear from you. What changes are you working on?

12 Minute workout with a Rock!

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I love working out outside, no equipment necessary. When it is time to up your game, look around and see what you can use. Today, I found a nice rock to add some extra weight to the workout.

Today’s workout is a 12 minute workout. I ran/walked a mile with George the dog and then did the workout. Please include some stretches when you are finished. I am finding these shorter workouts are very effective and I am feeling good!

Please leave a comment and let me know how you are doing with the workouts! it is amazing what you can accomplish in a short period of time!

have fun!

Love,

Mary

Plant your lettuce and make a salad!

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People say organic is expensive, you can buy a packet of seeds and grow heads of lettuce!

I invited myself over to Rosanne Monroe’s Organic garden on Sunday because I wanted to be inspired! I love creative passionate people and Rosanne is one of them. She loves to garden, grow her own food and make delicious meals from it. You never leave her home empty handed.

Eating organic healthy food is so important and to love the process is even better.

Fit and Fabulous…Aging Optional!

Here is a short video of Rosanne in her garden…the birds singing in the background and the church bells ringing are the perfect background sounds!

“I put the seeds in the ground and ten days later MIRACLES HAPPEN.” Rosanne Monroe

If you are inspired to plant please share and post your comments.

(Special thanks to RED our camera guy!)

Thank you!

Love,

Mary

PS. Grow your lettuce, make a salad, eat a salad and take your vitamins🙂

Organic Green Salad with Bacon tossed withPeanut butter dressing!

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I made a salad with organic greens from my garden this weekend. I added roasted chicken, bacon, avocado and sun dried tomatoes! I tossed it with Organic Chunky Peanut Butter dressing inspired by Elizabeth Rider!

The perfect Fit and Fabulous Lunch! (Your hormones will appreciate it too!)

Here is the dressing recipe:

2 tablespoon olive oil

1 tablespoon Bragg’s Liquid Aminos

2 tablespoon local honey

1/4 cup apple cider vinegar

1 tablespoon sesame seeds

2 tablespoon chunky organic peanut butter

1 inch fresh ginger peeled and chopped.

1 sliced cooked bacon (optional and delicious)

Throw everything in your vitamix and give it a whirl. I loved the ginger in the dressing!

peanut butter dressing

Are you interested in becoming a Certified Health Coach?

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Are you interested in health, fitness and working with an amazing group of people? Have you considered becoming a Certified Health Coach? Would you like to learn about agelessness?

I would love to hear from you.

Here is a short video to inspire and motivate you. Take some action and change your life!

I decided not to post the link directly on my site. Please contact me and I will send you the links. Early Bird Special ends Sunday, March 2nd. Act now!

Thanks!

← Back

Thank you for your response. ✨

Here is more information about Deb and Karen! I will be happy to send their full bio.

Dr. Karen Wolfe and Dr. Deb Kern are the founders and certifying body of WellPRO
Wellness Coaching. Between them they have a combined 70 years of professional
experience in the health and wellness coaching field.

A Success Story!

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Every year my brothers and sisters get together for Mom’s birthday! Mom just wants her kids there which makes it really special for her and us! Dad cooks for all of us…AND we love it!

My sisters  make an annual OutdoorFit appearance since they have flown up for the weekend. We know how to have a good time together! Squats, lunges, burpees etc.:) This year, Patty said that the workout was so much more doable for her because she has been walking 20 minutes a day since January1st…. her 2014 intention. She began by just walking and now she is running and walking for 20 minutes and she is feeling a difference! Yeah Patty, a great start and here is a easy way to bump it up abit!

A Weekly Routine

  • 20 minutes of run, walking daily
  • 20 squats 3 times a week
  • Do the 20/10/20/10 plank for 3 minutes 3 times a week.

Squats are great functional movement exercise! Incorporate 20 squats, 3 times a week into your workout routine.

Be consistent and you will see results!

FIT AND FABULOUS WITH JOYCE WOPAT!

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Joyce is an amazing OutdoorFitter. She works 50-60 hours a week as a manager of the   Sotheby’s Heritage House Real Estate Office in Rumson, New Jersey. Joyce is one of our early morning OutdoorFitters. She gets specials applauds for showing up at 7Am in the cold…that is dedication!

Here are some of Joyce’s Fit and Fabulous Tips.

  • Laugh
  • Meditate, (even just three minutes)
  • Exercise, (push yourself in a healthy way)
  • Eat Well, (lots  of greens and it is nice to have a husband who loves to cook. You can always love to cook for yourself!)
  • Take the best supplements, (click here to take a true health assessmentso you too can take the best!)

Here is a 4 minute video of Joyce on a very windy Sunday. Please excuse the wind noise and watch till the end. I share an empowering tip of the day that you don’t want to miss!