Shoulder Mobility, Calf Stretches and so much more!

Movement Monday with Mary!

I was a competitive runner and spent hours training every week.  I am no longer interested in running hours. Running does not serve my body. I created OutdoorFit for myself and of course is great for others. It is a 45 minute workout which includes a warm up, HIIT, strength training, Foundation training and a little yoga for a warm down including a mini back massage. I do the workout  3-4 times a week. I feel great.  Fit and Fabulous …Aging Optional.

Here is a quick  workout. Repeat 3 times and you will be finished in 12 minutes!

 

I end every OutdoorFit class with shoulder mobility and calf stretches.

 

Exercise and movement is so important. I love being strong and fit so I am able to do my own yardwork. I love the work of Katy Bowman of Nutritious Movement. She incorporates movement into her day. It is a whole different mindset. I love it!

Pruning my Crepe Myrtle. Nutritious Movement.

Interested in coming to OutdoorFit? Click here to learn more.

Exercise and Movement is not enough for optimal health.  Is your eating out of control? Need a tune up? Are you craving sugar? Check out my 7 Day 7 Day Feel Fabulous program.

That is it for today! Have a great week.

Love,

Mary

 

 

 

Cashew Vanilla Cookies

 

Cashew Vanilla  Cookies that you can have for breakfast! No grains, No sugar! These cookies won’t spike your blood sugar. They are super easy to make. I use a bowl and a wooden spoon to mix or get messy and just use your hands.

* INGREDIENTS *

  • 2 cup cashew flour
  • 1 tsp baking soda
  • 1 egg
  • 3 TBS unflavored protein powder
  • 1 tsp vanilla extract ( non alcohol )
  • ½ cup grassfed butter ( room temp )
  • 1 tsp liquid stevia

 

* INSTRUCTIONS *

  • Preheat oven to 300 degrees. 
  • Mix everything in a bowl, forget the spatula and just use your hands.
  • Form into little bites ( about 24 ) and place on parchment paper on baking sheet.
  • Press lightly with fork.
  • Bake until golden brown ( about 20 minutes ).

 

Added Treat! I make sandwich cookies. The filling is a non-dairy cream cheese. I like kite hill almond cream cheese. Sometimes, I use goat cheese cream cheese. I whip a tsp of maple extract and a tsp of stevia into the cream cheese with a fork.

Butter Pecan Fat Bombs!

Does eating Fat scare you?

Let me start this post by telling you that I have released 7 pounds this past year by eating more healthy fats! In the process, I have reduced my sugar and grains. The amazing part is I really don’t miss it.

I am determined to have a happy, healthy and cozy December because I don’t want to detox in the New Year!

I am excited to share some fun healthy recipes with you this month!

Here is a fabulous easy recipe for you. Happy December!

The basic recipe is from Mark Sisson’s The Keto Reset Diet.

1/3 cup coconut oil

1/3 cup coconut butter

Melt in a double boiler and then add your flavorings. Today I added 1 TBS ghee and 1/4 chopped pecans. Pour into a silicon mini muffin mold. I have the regular mold so they come out like wafers. Freeze. Pop the fat bombs into an air tight container and keep in the refridgerator or freezer.

Recipe makes 10 fat bombs. 123 calories.

Give them a try and let me know what you think!

Happy December!

Love,

Are you searching for coziness like I was?  Check out the Hygge December Challenge with Andreea of Little Bites of Joy.

Grain Free Chocolate Chunk Cookies~

 

Grain Free and super low sugar delcious chocolate chunk cookies! The sugar comes from the dark chocolate bar.  I am committed to a healthy December and 2018! I don’t want to repeat last January of no sugar, no gluten, no alcohol because I over did the Holidays! I hope you will join me in a healthy, happy, and cozy December!

Here is a fabulous cookie recipe from Bulletproof. You don’t need to bake the cookies that your Grandmother made. These are so easy, all you need is a spoon and a bowl to mix. Quick and easy is how we like it! Start a new tradition of your own! Thomas loves them too!

Keto Protein Chocolate Chip Cookies

Prep Time: 15 min.
Total Time: 45 min.
Makes: 16 delicious cookies

Ingredients: 

  • 2 cups blanched organic almond or hazelnut meal
  • 3 tbsp. grass-fed Bulletproof Ghee or butter
  • 3 tbsp. Bulletproof Collagen Protein
  • Stevia or birch tree-sourced xylitol to taste. (I put in a dropper of stevia.)
  • 2 tsp. vanilla
  • 1 pastured egg
  • 1/2 tsp. baking powder
  • 1 tsp. apple cider vinegar
  • A pinch of salt
  • 1/3 cup high quality, sugar-free chocolate, chopped. (I bought a very dark chocolate bar and used half of it.)

Instructions:

  1. Preheat the oven to 170°C/340°F. Grease and line two baking trays with parchment paper.
  2. Add the almond meal, collagen protein, salt and baking powder into a bowl.
  3. Pour the apple cider vinegar directly on top of the baking powder and allow it to react (it will go fizzy).
  4. Add the remaining ingredients to the bowl and stir to combine evenly.
  5. Taste the dough and adjust the sweetness if needed.
  6. Begin rolling the mixture into balls and place them onto the lined baking tray.
  7. Press the balls as flat as you like, they won’t rise much, so if you like them softer and chewier keep them quite full. However, if you like a crunchier cookie, press them quite flat using your hands to shape them.
  8. Place the cookies in the oven and bake for 15 minutes, or until golden brown.
  9. Remove from the oven when they’re ready and place the cookies on a wire cooling rack.
  10. Store in an airtight container when completely cooled.

Nutrition Facts:

Serving Size: 1 cookie (about 33g)

Calories 140
Total fat 11g
Sat Fat 3g
Cholesterol 17mg
Sodium 53mg
Total Carb 12g
Dietary Fiber 2g
Sugars 2g
Protein 7g
Vitamin A 2%
Vitamin C 1%
Calcium 5%
Iron 10%

Thanksgiving Gratitude with Dee!

 

Dee Selheim has been coming to OutdoorFit for almost a year. She joined in December which is a very brave time to join. The Winter Warrior season was just about to hit! Dee was motivated by the birth of her Granddaughter in October of last year. She wanted to be the run around, get on the floor and play, fun Grandma. I am sure Dee will be bringing out the hoops for her Granddaughter!

Dee and the Hula Hoop!

Dee has gained so much strength, flexibility and endurance. Bonus round: She is feeling fabulous and her clothes are fitting better!

I am very grateful for all of my OutdoorFitters. I am so happy that Dee Selheim is part of it. She brings lots of laughter and joy to the workouts!

 

The perfect ending to the workout!

Happy Thanksgiving!

Love,

Mary

 

Honeynut Squash Soup

The Honeynut Squash is a mini version of the butternut squash. I first discovered it at Trader Joe’s and then at the local Farmer’s Market. They are easier to slice and peel compared to  butternut squash.  I have been using a lot of squash this fall. It is so nice to cook in season!

I saw a version of the Squash soup recipe on Little Bites of Joy’s Blog. I was inspired to try it with the Honeynut Squash. You can substitute butternut squash or acorn squash.

Honeynut Squash Soup

1  yellow onion, chopped

1 tablespoon coconut oil

3 Honeynut squash, cubed (or about 5-6 cups)

1 can full fat coconut milk 

Chicken or Vegetable Broth

Sea salt and pepper, to taste

 

Saute the chopped onion in coconut oil until soft. Add the cubed squash and cover with broth.  Bring to boil and lower hit to simmer for 25 minutes until the squash is soft. Add 1 can coconut milk and blend with an immersion blender. Add salt and pepper to taste.

A special treat: Topped with crumbled cooked Niman Ranch Maple Bacon.

SO GOOD!!!

Love,

Mary

 

Can you hover over a Porta Potty?

 

Can you hover over a public toilet? A question you probably don’t think about until you are in that situation. I am very proud of that fact that my OutdoorFit ladies think of me when they are using a porta potty. A skill you really don’t want to lose.

I have entered Dr. Oz’s Next Great Trainer contest. Of course, I thought it was the Next Greatest Trainer! I had to create a short video about why it should be me! You will want to watch the video all of the way to the end. Lovely Elaine, 79 credits me for her ability to use a Porta Potty! So Exciting!

My Mission is to empower women to be Fit and Fabulous at any age.

 Are you able to get down on the floor  to play with your Grandkids? Can you spend the day in NYC and  run to catch the train or at least walk fast? Do you love to garden, but have stopped because it is too hard on your back? It doesn’t have to be that way!

My goal is for my clients to have energy and vitality to do what they want!

Many of my clients came to OutdoorFit because they knew they needed to work out. My women soon learn that they are able to increase their weights and do a push up off the ground. They notice they are able to move through their day so much better. Their balance and flexibility improves and their favorite pair of jeans fit.

Does this sound like something for you? Click here to learn more.

See you soon!

Love,

Mary

PS. I will let you know when Dr. Oz calls about the contest!

Did I change someone today?

“Our job is to make change. Our job is to connect to people, to interact with them in a way that leaves them better than we found them, more able to get to where they would like to go. Every time we waste that opportunity, every page or sentence that doesn’t do enough to advance the cause is a waste.” Seth Godin

What a great quote from Seth Godin!

I have a wonderful group of OutdoorFit ladies. I work on bringing variety to every workout. The workouts focus on strength, endurance, flexibility and balance. The women currently range in age from 49 to 79. Wendy, the youngster in the class, will be 50 next week.

OutdoorFit Wendy!

I don’t want OutdoorFit to be considered a “seniorcise” workout. There is something very empowering to all of us saying we are OutdoorFit!

Here is Elaine, 79, who had the courage  to come to  my class because her daughter felt I could help her.  Her balance was off in the beginning, and I was concerned that she was going to fall down. After two weeks of coming to the workout, Elaine was so much better.  She was keeping up like a champ!

The positive effects of OutdoorFit  spill over into all areas of your life.  Your days are so much better when your energy is high and you are feeling great.

I feel like I influence a small group of women. The truth is you really don’t know how many people  are changed by your message. I put posts on social media that potentially a lot of people could read.  They might just be inspired to clean out the refrigerator, make a cup of Bulletproof coffee  or do a burpee. You never know!

Recently, a woman found me through the internet. She signed up for my 7 Day…Feel Fabulous Program that Elaine talks about in the video.  To get the full results from the program she also bought the pharmaceutical grade supplements and probiotics that I recommend.

“Thank you Mary. I feel great! No sugar cravings, I don’t feel bloated either. I have quit grain before but let it creep back in. Organic and spelt but still not good for me. I have been wanting to go true Paleo for a while now. I am in the right place for that now. Thank you so much for your help. I have used some of your recipes and I like the book, “Against all Grains”. I will keep up with you, your exercises and recipe suggestions. ” 

 

Go out and be a happy change in someone’s life!

Love,

Mary

 

Make it a Bulletproof Day!

I have been drinking Bulletproof coffee! I add 1-2 scoops of  Bulletproof Protein Powder, 1 TBS Brain Octane, 1 TBS Ghee to my Bulletproof coffee that I make in a French Press. It is amazing. I have a cup early morning before I workout. I am not hungry until late morning! It is very grounding and helps with over eating and cravings!

Elaine Millner is my OutdoorFit Superstar! She is also a Bulletproof gal!!!   She embraced my 7 Day…Feel Fabulous Program.  She takes the pharmaceutical grade supplements that I recommend.  She is Fit and Fabulous!

Here is a short three minute video with OutdoorFit Elaine, 79!

We talk about being Bulletproof!

Our SHMEC is in check!

Would you like to workout with Elaine? Come try an OutdoorFit class!

You can Be Fit and Fabulous!!

Love,

Mary

a month of minimalism

May was a month of minimalism with Andreea Fagan of Little Bites of Joy.

Follow her. She is always coming up with interesting challenges.

There certainly was a shift this month.

  • I  have an easy cleaning schedule.
  • A clean house
  • A clean car
  • A clean tool shed!
  • A clean desk.
  • An organized Junk drawer
  • I have embraced a lighter simple diet with lots of fruit and vegetables.
  • I feel calmer.
  • I feel good about my closet and my minimalist wardrobe. Fitness is my Fashion Statement!
  • I love open spaces.
  • I have a heightened awareness around gift giving. I love functional simple gifts.
  • Less is more…buy what you need.
  • Bonus Round! I have released 4 pounds this month that have been hanging on!!!

 Are you interested in making a small healthy change in your day? Join my shake a day Fit and Fabulous Nutrition Program!. This is the perfect program for June. Summer fruit time! Blueberry, Strawberry, Raspberry! Small changes can change your life. Feel amazing, lighter, happier and Full of anti-oxidants! Today is the last day to sign up to join our June 12th group. More Fun with Friends! Click here for more info and to sign up.