menopausal weight gain

Be the Best Version of Yourself!

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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!

Giving up my nightly glass of wine.

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Friday on the New Moon, I began my 28 Day Fit and Fabulous Program. I was excited to start on the New Moon. It is a great time to set your intentions, consider what you want in your life, and what you need to let go of.

The first 7 days of the program, you have to let go of alcohol, sugar and grains. You can have dairy, but very little. I thought it would be perfect to start on a Friday. You are always more motivated in the beginning of a program, and the weekends can be a challenge. The biggest issue for me is to give up my nightly glass of wine.

By Friday afternoon, I could feel the stress and agitation building because I knew I wasn’t having a glass of wine that evening. It is amazing how much power one glass of wine has over me. I was painting the trim in the mudroom, while listening to a podcast called Sober Curious, to motivate me. Saturday and Sunday were easier. I took a nap Saturday and meditated on Sunday. I also took late afternoon walks on both days. All of these things are great stress reducers. Now, we are on Day 4, and… BIG NEWS! I noticed that my hands aren’t achy. My diet is usually very clean. Making a few small changes like giving up my nightly glass of wine and crumb cake at coffee hour on Sunday have reduced the inflammation in my body and my hands feel just fine.

I was at a New Moon dinner Friday evening. It is always a big deal to get myself to go out at night, but I went. There was a woman complaining about her aches and pains. I felt like telling her to put down the wine and quit eating grains and sugar. Statements like that don’t go over to well at a party. Maybe she will read this blog post.

What you put in your mouth really does matter. Everything, I eat or drink for the next 7 days will nourish me. I am grateful for that!

Love,

Mary

7 Success Steps to Fit and Fabulous!

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I have been resistant to writing this post, which means I need to write it. I weighed 148.8 in 2015. I now weigh 136. I know the number on the scale is not everything. I also know I feel better when I am lighter. My goal was to get down to 135lbs, which I am on occasion. My weight fluctuates a bit. I am thrilled that I have been able to lose my menopausal weight. It was something that I wasn’t sure was even possible. I was in good shape at 148.8 but was unhappy to be and feel so heavy. I am always researching, reading and listening to podcasts about health and wellness. I have taken simple steps that created new  habits, They have made a big difference!

WOW… I took this picture 8/3/15.

 7 steps to Fit and Fabulous!

(I know you can get there too.)

  1. Bulletproof Coffee: My Breakfast is a cup of organic bulletproof coffee made in my French press. I blend  coffee, 1 TBS Brain Octane, and 1 TBS unsalted grass fed butter in my Vitamix. Instead of spiking my blood sugar first thing in the morning, I am burning fat. This is an important first step. Don’t worry. There are other options if you are not a coffee drinker. As I am waiting for my bulletproof coffee, I start my morning off with a cup of hot lemon water with a splash of apple cider vinegar.
  2. Intermittent Fasting: This was a game changer for me. I delay eating until after I workout. I am burning fat during the workout. I didn’t start to lose weight until I added this step.
  3. OutdoorFit: Exercise is a key component to Fit and Fabulous. I love working out outside! I have 4 weekly OutdoorFit classes which include 3 regular classes and 1 sprint day. I love my sprint day! It is an important skill to keep as you age. Once a week is sufficient. The other classes cover strength, endurance and flexibility. Every class ends with Foundation Training which is critical to keeping me going.
  4. Eat Organic Food: I eat lots of vegetables, healthy fats, protein and small amount of grains. It is so important to eat the best quality food that you can afford. Buying high quality food is a priority.
  5. Supplements: I take pharmaceutical grade supplements every day, twice a day. You can’t possibly get all the vitamins and minerals you need from your food. It is so important if you want to be Fit and Fabulous!
  6. Meditation: I am working on meditating 20 minutes a day. I feel much better when I get it in.
  7. Sleep: I am always working on getting a good night’s sleep. I take magnesium, calcium and melatonin before bed. I go to bed about the same time every night, which is important in getting a restful night sleep.

Those are the basic habits that I implement every day. I am not perfect and I don’t want to be. I enjoy having a piece of cake once in a while. This has been a work in progress. It certainly didn’t happen over night. If you are interested, to get you started I am launching a 28 Day Fit and Fabulous Program January 10, 2020 on the Full Moon. It is always more fun with friends. Accountability is key!

The Full Moon is a fabulous time to get focused and take action. It is the time to bring the vision of yourself into reality, and align your thoughts with your desired outcome. It’s time for more personal growth. 

In order to live at your fullest potential you need to be healthy and fit.

The Fit and Fabulous 28 Day Program will put you on the path of looking good, feeling strong, confident, calm and creating a positive attitude.

I know when you do things with others you will have success. Peer pressure can be a good thing. It is important if you want to be healthy and fit, you need to hang out with people who are healthy and fit!

Click here to learn more and to sign up!

Love,

Mary

 

What is your soul’s purpose?

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First things first! Sunday, September 15th is my birthday. I love telling people it is my birthday. Everyone is so nice to you on your birthday, and this is a special one! Actually, all of them are special, aren’t they? I am going to be 65! There is just something about that number and everything that goes along with it. I am now signed up with Medicare, a prescription plan and AARP. My goal is to stay away from doctors the best I can. I focus on being strong, healthy and fit. It is the best way to go.

I joined Origin, Kate Northrup’s membership community. The September focus is to find your mission. In other words, what is your soul’s purpose? I have been working very hard on this. I figure it is time to be clear about my soul’s purpose. The word power keeps popping into my head. Power is something I shied away from. It sounded too scary. I would need to be brave to step into my own power.

Recently, I have been thinking about it differently. What does it mean to live an empowered life? Being strong, healthy and fit is so important to me. I want to feel the best I possibly can in my body. It is where your energy comes from. In order for me to have have a happy positive day, I need to feel good! I find purpose and joy in helping others feel strong healthy and fit as well.

I found that my own power is inspiring others to be able to live an active life. My OutdoorFit ladies live active, empowered lives.  They travel, play tennis, ski, and golf. Elaine, my favorite, is 81. She walks her dog Teddy four miles a day! You need to keep strong, healthy and fit to do those things.

In the process of working with my OutdoorFit ladies,  I have easily dropped the weight that I gained going through menopause. I am now 137lbs! I know it is not all about the weight, but you and I know when you hit your number you feel great!

Let’s have a virtual party on Sunday! Have a piece of cake and send me a birthday blessing!

Love,

Mary

June

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I almost gave up wine again. I really enjoy my evening glass of wine. It was slowly starting to be more than one glass of wine. I have been working hard in the garden. I like to keep my wine in refrigerator this time of year. I would come in around 5pm, take a shower and then come down to make dinner. I would pour a glass of wine and start cooking. I would pour a little more in my glass to have with my dinner. You know how it goes. I do fine if I stick to one glass of wine. I have a friend who announced she is not drinking for the month of June. I thought I “should” give it up for the month too. You know what, I don’t want to. I have done it before and it is aggravating.

Instead, I am recommitted to just one glass of wine and I am drinking 2 jars of water before I have the glass of wine. I am hydrated and feel so much better and I don’t want the extra glass of wine.

Here is the June Challenge and I encourage you to do it with me. Drink at least half your body weight in water daily. I weigh 137lbs. I  need to drink 68 oz of water. I am drinking 2 jars of water before meals and before my morning coffee. Each jar holds 16oz of water. I am drinking 6 jars a day which is 96 oz of water which is even better. Instead of giving up something that I really enjoy I am adding something that I will benefit greatly from.

Would you like to join me in the June Challenge? It is always more fun with friends!

Are you looking for a new workout? This is a great time of year for OutdoorFit.  It is a full body workout which will keep you strong and flexible with great endurance at any age.

Elaine 81, doing step-ups off a rock with an 8 pound weight! Don’t worry, I can modify for any fitness level. You don’t need to keep up with Elaine!

Hope to see you soon.

Love,

Mary

Watercolor Painting by my friend Deb Sparling.

Grow Your own Salad.

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I love my simple vegetable garden. I planted lettuce, kale, arugula, tomatoes, cucumbers, a few herbs AND cute little organic red potatoes! I go outside every morning to pick lettuce, so I am all set for the day’s salads. It tastes so much better when you grow your own! I hope you have been inspired to plant a small garden, or maybe have a pot of basil on your kitchen window sill.

 

I am so glad that the April OutdoorFit Functional Fitness Challenge was to go outside everyday and work in the yard. Some days, I went out just to pull a few weeds. Other days I planted a vegetable garden, planted flowers and moved plants around. It was amazing how much I was able to get done!  A huge benefit from all of this has been connecting with my gardening friends! We text each other, send videos and share tips! I love that I have a community of people who love the earth and physical movement here in NJ.

Movement, going outside, eating fresh greens from your garden is very important for your health, well being and feeling fabulous!

Are you feeling fabulous?

Here are a few  fabulous tips.

  • Eat the best possible food that you can.
  • Hang out with Fit and Fabulous Energetic people.
  • Get a good night sleep.
  • Meditate daily.
  • Read a good book.
  • Drink lots of water.
  • Take high quality supplements.
  • Enjoy a glass of organic red wine!
  • Plant some lettuce.

Would you like my support to get you there?  Click here to learn more about my 90 Day Fit and Fabulous Program.

Energize March

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I started the month off doing daily Burpees with a push-up. . . 10 of them. I really wanted it to work. A few days in, I started to feel my SI joint. It has been an issue in the past and I want to keep it there! I hate to give up but I thought I would put my ego aside and just change the challenge.

Today, I did mountain climbers with a close grip push-up. I am working on keeping the push-ups close grip.  They are harder but easier on the shoulders. I felt cranky about doing them. It was 20 degrees and windy outside this morning, but I did them anyway. It was amazing. I felt so great when I finished!

Joyful, Happy, Energetic, Enthusiastic, Vibrant and Confident.

It is amazing what 4 minutes of intense movement outside can do for you.

Would you like to start your day feeling energized, enthusiastic, and confident? Do mountain climbers with me. I have them all timed out for you. Does it seem too hard? Start with 4 rounds or do them off a bench.

Have you started making Fat Balls? I have one almost everyday. I had one this morning after the mountain climbers. They are packed with healthy fats!  I added a scoop of cacao powder to the basic recipe.  So Delicious!

Energize the month of March!

Love,

Mary

Bone Broth Workshop

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I went to a Bone Broth Workshop with a group of friends at Dutch Hill Homestead.

It was a wonderful night. Dutch Hill Homestead is a homesteading lifestyle company created by Ally Dwyer and Rob Stenger. All the magic happens in their beautiful home built in 1860. Ally and Rob set up rustic farm house tables with all the ingredients we needed to make broth. I was most impressed by the bowl of chicken feet! Ally said chicken feet make the best broth! We even had vintage aprons to put on while we chopped vegetables and prepared to make our broth. They also had samples of broths they had already made. We tasted 4 different types of bone broth, wild game, beef, poultry and vegetable. Ally and Rob had many different spices and herbs that we could add to the broth samples to personalize them.  I had the best time and came home with three different samples of broth.

“Chicken Feet makes the Best bone broth!”

Bone Broth is so good for you. It is excellent for your joints, your hair, skin, nails and your gut! It is a great use of leftover vegetables and bones. Ally and Rob emphasized how they are a no waste household.

I love knowing creative, energetic entrepreneurs that send you home with cute jars of bone broth!

Bone Broth will make you feel fabulous!

 

Keto Bacon Chocolate Chunk Cookies

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Oh my goodness!

Bacon Chocolate Chunk Cookies! (Basic recipe from Bulletproof Recipe Lab)

Keto Bacon Chocolate Chunk Cookies

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

Ingredients: 

  • 2 cups cashew flour (I blend raw cashews in the vitamix.)
  • 3 tbsp. grass-fed  butter
  • 3 tbsp. Collagen Protein. (I like the Bulletproof Brand.
  • Stevia  (I put in a dropper of  organic 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, dark chocolate, chopped. (I use a dark chocolate bar and used half of it.)
  • 4 pieces of cooked chopped Nitrate-free Bacon

Instructions:

  1. Preheat the oven to 350.  Line one baking tray with parchment paper.
  2. Add the cashew flour, 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.

Wendy’s 90 Days to Fit and Fabulous!

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This morning Wendy came over for bulletproof coffee. She had just finished the 90 day Fit and Fabulous Gold Program, and was ready for her final weigh in and measurements.  Wendy wasn’t overly concerned about her weight. Her main goal was  to lose her menopausal pooch. She was feeling a bit matronly and pudgy around the middle. Her beautiful clothes were getting tight.

BIG NEWS! She lost 2 inches off of her waist, and 1 inch off her hips! Wendy also lost 4 pounds.  She has easily changed her habits and is confident that this will be a life long program. Wendy has committed to almost daily meditation, and is feeling centered and grounded throughout her day.

 

It has been so great to work with Wendy. She started the program in good health. She was able to change a few habits and now her daily life is even better! Wendy is the youngster in my OutdoorFit program. She is certainly Fit and Fabulous…Aging Optional!

February is the perfect month to start the 90 Day Fit and Fabulous Gold Program. How would you like to feel 3 months from now?  Energetic? Lighter? Vibrant? Reach out let’s have a conversation to see if the program is right for you.

Wendy made me a Beautiful Wendy Cettina Design thank you scarf. The yarn is by Madeline Tosh. The color is Graphite and the pattern is Fractal Danger. How cool is that?