menopausal weight gain

Move with Confidence.

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I incorporate Foundation Training by Dr. Eric Goodman in everyone of my workouts! This training is an unique combination of Strength and Flexibility. THE PERFECT COMBO! “It will redefine your core, conquer your back pain and you will move with confidence!”

Here is an exercise that I do almost daily. If you are sitting for hours at your desk or in a car, the founder is a wonderful exercise to do. It activates your glutes, hamstrings, lower back and upper back. It is so important to strengthen the muscles that support your spine.

460 miles of driving, The FOUNDER was a life saver!

460 miles of driving, The FOUNDER was a life saver!

THE PROGRAM!

Give yourself 4 weeks to become stronger, leaner and more energetic. Move with confidence!

Check it out!

Run Faster or Jump Higher

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These Athletes use the same supplements that I use myself and are included in my Fit and Fabulous Optimal Health Program.

I am not saying that you will run faster or jump higher BUT maybe just maybe you will begin to feel and become Fit and Fabulous with THE PROGRAM!

Optimal Health!

Fit and Fabulous

A Halloween Miracle!

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A 37 second video that describes it all.

Are you ready to get rid off your sugar cravings once and for all?

THE PROGRAM!

Give yourself 4 weeks to become stronger, leaner and more energetic.

Check it out!

Confession of a Health Coach!

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This is Day 13 of the October Salad of the day Challenge. Andreea Fegan of Little Bites of Joy put the challenge together. I decided to do it to support Andreea. I eat well most of the time. Normally, I don’t eat a salad everyday. I have now for the past 13 days. Some interesting things have come up.

Here goes…

Confession of a Health Coach!

Last week was my son Tom’s birthday. Thursday, I made delicious brownie cookies for him to take to his program. Of course I had to taste them.

Fancy Brownie Cookies

Fancy Brownie Cookies

On Friday, his birthday we had cupcakes.  On Saturday, we went to a football game had peanut butter and jelly sandwiches in a pita pocket along with another chocolate chip cookie and a few pretzels. This was all pretty indulgent for me. On Saturday, after the football game I came home and ate a kale salad because I was part of the Salad challenge! I felt much better.

"I am 26 today!"

“I am 26 today!”

Today, for lunch I was about to eat leftovers when I realized. No, I need to make a salad.

Kale,Swiss Chard, Lettuce, Chicken, cheddar cheese, eggplant, cashews, tomatoes, DELICIOUS!

Kale,Swiss Chard, Lettuce, Chicken, cheddar cheese, eggplant, cashews, tomatoes, DELICIOUS!

I have made it easy for myself. I make a big kale salad and it can last for a few days in the refrigerator. You can clean and wash your lettuce ahead of time. The ingredients are all ready to go.

This all works so well with THE PROGRAM. I always add protein to my salad if it is a meal. I have a rotisserie chicken in the refrigerator…chop it up throw it into your salad. It makes it easy! I have noticed that I am really full because I am eating big salads.

Small changes can make a big difference. Join the October salad a day challenge. Andreea has more great tips!

Menopausal Muffin Top

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Here is the wonderful testimonial. “thanks so much Mary! Yes, I feel really good since I’ve been very diligent about taking my supplements and I find that having the prepacked supplements for the AM and PM helps keep me on track, I know I wasn’t taking the recommended dosages before.  I work in special ed as you know and it can be so physically and mentally draining and I’ve been finding that my energy levels have been great, instead of collapsing when I get home I take a healthy,long walk with my dog and do push ups on a bench in the woods and some free weight work when I get home, even though I haven’t weighed myself I don’t feel as bloated and the menopausal “muffin top”, isn’t as overflowing as it was before and things are fitting better. I also believe that keeping up with this vitamin regiment has really helped decrease all the other menopausal symptoms that I’ve been plagued with like fatigue, thinning hair and nails, weight gain and hot flashes..I’m in a much better place then I was a year ago and I thank you.”

I don’t think there is much more to say. THE PROGRAM works! Would you like to join us?  Muffin top…BE GONE!

Here is the October Salad of the Day Challenge (click on hashtag to connect with Andreea and the challenge) #littlebitesofjoy

Add protein to your salad for the perfect meal!

Add protein to your salad for the perfect meal!

It is fun to be healthy together. It makes it so much easier.

I hope you will join in. What do you think?

No Vegetables in Sight!

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I am hoping to write this in a completely positive note.

We celebrated my Dad’s 85th birthday dinner in North Carolina this weekend. We had dinner under a tent. Good thing, because it was pouring rain in my sister’s back yard.  Most of my immediate family was there; no extra friends, aunts or uncles. It was an intimate party. My parents had 8 children, and there are 23 Grandkids plus 4 great Grandkids. It was the perfect  party with just “the family”.

My parents are great. They are in good health, and drive themselves, mostly Dad, wherever they need to go. They travel from New Jersey to Saint Louis, Colorado, Michigan, Texas,  North Carolina and beyond. They get interesting books on tape and off they go. I love that I don’t know where they are half of the time.

Back to the party. Dinner, was the result of an extended e-mail discussion among the siblings, of course. I stayed out of it the best I could. I have three sisters and a brother in North Carolina, so it was their deal. We had a delicious Southern dinner. Chicken breast with white rice and parmesan cheese sauce, shrimp and grits in a cream sauce, scalloped potatoes, some kind of cute little southern biscuit, and darling individual tomato cheese pie. We had sweet tea, of course, to drink, and Birthday Cake for dessert. It all was quite a treat and good quality creamy Southern Comfort food.  Halfway through dinner, I realized there was nothing green on my plate. Not a vegetable in sight. A kid’s dream come true!

The top of the cake. We are all pieces of candy:)

The top of the cake. We are all pieces of candy:)

Breakfast was another matter. We spent the night in a hotel with a free breakfast. There were powdered scrambled eggs, tasteless bacon, waffles with fake syrup and fake butter. There was nothing satisfying about the food. You wanted to add ketchup to your eggs, extra syrup to your waffle…etc. You get the picture.  You tend to eat more because nothing is satisfying.

I don’t want to be a food snob but what I realized is you eat a totally different way when the food is high quality organic fresh food. You come away feeling nourished. You can use a small amount of organic butter and the best maple syrup on your waffle for a treat with organic scrambled eggs and delicious no-nitrate bacon and you have quite the feast. You tend not to over do it. You step away feeling good.

Just to top off the trip, we stopped off at a rest area with vending machines. Pretzels and M&M’s for lunch! Last night, we had roasted vegetables for dinner and got back to normal.

Back on THE PROGRAM today!  I did my HIIT and Foundation Training. Feeling great, sometimes you just need to step off the path.

Love,

Mary

Mom and Dad enjoying a Southern dinner under a lantern lit tent. Beautiful~

Mom and Dad enjoying a Southern dinner under a lantern lit tent. Beautiful~

 

HIIT! High Intensity Interval Training

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I didn’t feel in the flow of this workout. The ground is a bit uneven in my backyard, thanks to George the dog.  My hips could have been a bit lower in my jump squats. It doesn’t need to be perfect to do it. Just start. If you are a beginner try for 2 minutes and build up.

I have been adding more HIIT into my week. I include it in every Fit and Fab workout.  I love it. It takes 4 minutes and it is amazing how much better you feel when you are finished. Sometimes, I will turn a 4 minute song on and when the song is over, I am done! Here is a Fun Peppy Song unless you are over it. I would love your musical suggestions.

After my HIIT workout, I like to do Eric Goodman’s Foundation Training.  Some impact is important, helps build strong bones! I am looking for the right balance, too much impact is not a good thing.  Foundation Training, stretches and strengthens all at the same time. Give it a try. It is the perfect way to end a workout.

Are you looking to put it all together? Optimal Health = low-glycemic diet + exercise +supplements Check out THE PROGRAM and we can do this together.

Workout 

20 seconds on 10 seconds rest

Jump squats

Push-ups

Alternating Rear lunge

Skater’s Hop

Mountain Climbers

Jump Squats

Push-ups

Burpees

I am driving myself crazy!

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 (I was.)

I want to throw the scale out the window. Have you ever felt that way? I was becoming a crazy person, weighing myself everyday, bringing the phone into the bathroom with me incase I hit a good weight that day that I could post.

I have created a really good PROGRAM for the long haul. It is working BUT I know when I put too much pressure on myself it just doesn’t work. How can I sell my program if I am not perfect??? Truth is, it is not about perfection at all, it is about PROGRESS. I know the weight comes off when I give myself a break and I am not so stressed about it.

I have made progress, I can feel it. I have lost a few pounds, my stomach is flatter, I am eating less, drinking more water, sitting down and eating slower, and savoring my food. PROGRESS. I have been working with a chiropractor 2x a week with the Foundation training workouts. The exercises have been very helpful, CORE STRENGTH!!! (that will be another blog post).

Do you believe in signs? On Sunday at church, John the Pastor preached about letting go and letting the divine take the lead. Later that day, I opened Dr. Christiane Northrup’s Goddesses Never Age to “Happy Belly, Happy Body” . Page 258, that page alone is worth the price of the book!

“If you’re unhappy with the shape of your belly, know that cutting out the wheat will reduce it, but whatever your belly looks like you can make it happy. Balance your gut flora. Nourish yourself with good foods and clear out the junk, including the shame, perfectionism, and emotional stress that are affecting you.”

“Give up the goal of achieving what our culture calls a “perfect” or “ideal” body shape.”  Christiane Northrup,M.D.

THANK YOU, DR. NORTHRUP!!!

Thank you!

I feel so much better, how about you? Are you ready to join me on your journey to OPTIMAL HEALTH? Fit and Fabulous…Aging Optional?

“OK….the package arrived yesterday, I’m ready to go! Just LMK what I should be doing now, thanks. I’m ready to be fit and fabulous! “

 Are you ready? Here is the link to learn more and join the Fit and Fabulous.

Friday’s Food Journal

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I don’t normally journal about my food. These past three weeks I have been, at least a few times a week. I wanted to record what I was eating so I would be able to share what worked for me on The Program. #burningmenopausalbellyfat

Why keep a Food Journal?

  • Proven method for weight loss.
  • Helps you understand your eating habits. (jot down how you are feeling.)
  • If I am writing it down, my diet is better, keeps me focused on the good food choices.
  • Measuring is important in the beginning. I no longer measure because I have a sense of what the portion should be. If I stop dropping the pounds I will go back and measure.
  • It is great to include your exercise for the day as well.
  • You will begin to understand what is working and what isn’t.
Love the Sharpie!

Love the Sharpie!

There are all sorts of apps  that will record for you. I enjoy my notebook and writing it down.

I love reading what other people eat and what their day looks like? Do you?

That is it for today!

Love,

Mary

My Magical Morning Shake!

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My basic morning smoothie which is part of my Optimal Health Program is so easy and good for you.

Are you ready to feel great, get rid of the bloat and have a flatter stomach? Bonus: drop the excess weight.

FIND THE  PROGRAM HERE.

#FITANDFABULOUS

Full of fiber and a home grown cucumber:)

Probiotics…”gut of your health” watch the video you will know what I am talking about it.

I add coconut oil to my morning smoothie.

“It’s been shown to support healthy metabolism, and contribute to satiety. There’s also evidence coconut oil is a heart-healthy food because it supports healthy triglyceride levels and maintains good cholesterol levels already in the normal range.” Dr. Brian Dixon
It  is so important to start your day off balanced. If you  are not quite ready to embrace my FITANDFABULOUS PROGRAM. Make one change this week and blend up a morning smoothie. Such an easy way to start your day off right. You can blend it the night before but don’t add the fibergy until you are ready to drink it. Thickens up if it sits too long.

I also love to add Nutrimeal Free to my energy bites. Have you tried the Grain free chocolate peppermint cookies with Nutrimeal Free? You can add it to your pancakes as well. Great way to up the protein!

FIND YOUR NUTRIMEAL FREE HERE. 

#FITANDFABULOUS

Breakfast!

Breakfast!