Feeling strong and healthy is a major goal for me.
I have had back issues all of my life. I had orthopedic shoes as a kid. I have worn orthotics since college. I wore puffy shoes! I was a competitive runner so I placed a lot of stress and impact on my body over the years.
I have been researching and studying natural functional movement. I have incorporated Foundation Training by Dr. Eric Goodman into my daily routine . I have a new best friend Katy Bowman of Nutritious Movement. She talks about the importance of incorporating movement into your day. I have taken their exercises to create strength and mobility into my body. I have been focused on my feet, hips and back. I am so excited at 62 because I no longer need my orthotics. The nagging back and pain is gone. If it starts to creep back in I know what to do about it.
Bonus Round… I am able to walk barefoot in my house pain free.
Fit and Fabulous…Aging Optional.
Here is a short video where I demonstrate some of the exercises that I include while working at my kitchen sink.
I forgot to mention the half foam roller to stretch your calves.
Elaine Milner, 79 came to my outdoor workouts about 3 months ago. She felt she was beginning to lose her balance and flexibility. Her daughter Jennifer encouraged Elaine to try my program. The first day I was concerned because her balance was off. Elaine kept at it and within 2 weeks she was so much better!
You don’t want to move like an old person. WORK ON YOUR BALANCE!
Here is LOVELY ELAINE…
She also joined my 7 Days…Feel Fabulous Program. I designed the program to help get your hormones in balance so you feel your best. You lose your sugar cravings, sleep through the night and you might just lose the nagging aches and pains. “I felt so much better within a couple of days. The gas and bloat were gone. ”
It is time to Lighten up in so many ways. It is springtime. Fit and Fabulous Lovely Elaine shows that it is possible and FUN at any age! I am so grateful that she is part of my Program.
I have had issues with my back for a long time. I remember hearing about degenerative L4 and L5 in my twenties. I was a competitive runner and I know years of running wasn’t good for my back. I would walk around with ice packs in my pants to reduce the pain and inflammation.
Fast forward to three years ago. I did something to my SI joint doing nothing of course. It created numbness around my left knee. I was in PAIN, I went to my MD, she gave me drugs. I had chiropractic care, massages, acupuncture, physical therapy. I did it all! I had x-rays at that time and was told that I needed to reduce my workouts. I didn’t want to accept that answer. I kept searching.
I found Foundation Training by Dr. Eric Goodman. I started to do the exercises. I went to see Dr. Phil Pritting at Integrative Wellness Group in Belmar because he was a certified foundation training instructor. I really started to improve and I was so happy take control of my own back problems. Of course, I started to include these amazing simple exercises into my classes.
I have been doing well. I am able to do my workouts. I still have issues with numbness around my knee. I wanted to make sure that my back wasn’t getting worse. So I decided to go back to Integrative Wellness for a tune up to see Dr. Kyle Klim. I had another set of x-rays taken. I am happy toreport no significant changes in my spine 3 years later.
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:)
I have been working on creating a new program with the minimal amount of exercise to feel good and stay in shape. When I was in Vermont, I would do a more challenging workout one day and back to the core workout the next day.
This is a challenging workout. Give it a try and let me know how you did.
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.
I woke up feeling a bit stiff and sore. My hips are tight. It is always good to move, you just don’t want to over do. I decided to walk a mile and do a low-key workout on the dock. We were filming on a windy day so please excuse the excess wind noise. It is all part of the charm:)
I have been enjoying the shorter workouts! They are very effective. It is so important to listen to your body. Today would have been a perfect yoga day. Honestly, I would rather be moving around on the dock.
Here is another fun short workout! ( It is almost always nice to have my pal George the dog along with me. He has started to grow on me. It has taken 3 1/2 years. I think I have survived the puppy years!)
We are streamlining OutdoorFit into 2 amazing workouts a week during the summer months. Wednesdays and Fridays 7:30 AM.
I have been working on what I need to do to keep in shape without doing too much. I want my body to be strong, vibrant and healthy. I don’t want to deal with overuse issues.
Yesterday morning, I dropped Thomas off at Dorbrook park for camp. Dorbrook has a beautiful 2 mile trail that George the dog and I like to walk. I decided to up my walk with a run/walk. I run until my body feels like I have had enough and then I walk. This is something new for me. I was a competitive runner and I know how to train hard. I am learning how to pay attention to my body. Long Runs no longer serve me. I am writing that out so hopefully I am listening!
My morning run/walk also included a 9 minute strength, cardio full body workout. Yes, only 9 minutes! I stopped at a picnic bench on the trail for George to lay down in the shade.
Here is my workout:
30 second rounds.
Total Body Extensions
Knee to elbow
Alt. reverse lunge
Rest one minute and complete 2 more rounds.
BONUS ROUND…after final set 10 burpees just to make it a great day!
I did a total of 45 push-ups, 45 squats etc. within the 9 minute workout! You can achieve a lot in a short period of time. Try it!
George the dog and I completed the 2 mile trail with a run/walk. People do like to stop us because George is so handsome.
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!