Last week’s blog was about feeling flat and a bit depressed. So much has changed in just a week. I reached out to my friend Dorian. I wrote about her in the blog 5 years ago. She was training for an ultra marathon at the time. A few weeks ago, I saw that her store, Shore Footed, was closing. She has been a great sneaker resource for years. I was sad to see the liquidation sign in the window. I asked her about the store and what was next. She told me she was training to beat the National record for her age in the mile. She is now 63 and needs to run a 5:37 mile! Training for the mile is totally different from training for a 100 mile race. I told her I wanted to train with her. I love Dorian’s enthusiasm, so I thought why not give it a shot? I need to do a sub 5:55 mile for my age at 68! I could run that 35 years ago but, it has been a long time since I have been on the track.
It is so exciting to be working at something that you are not sure if you can do it or not. Last Friday, we met at a high school track. She asked me if I have been running. No, not really, except for a few short trips around the neighborhood with Sophie the dog. Our first workout was 9-200’s. We ran them slow, medium and fast. OH MY! I did it and I felt good while doing it. The soreness set in quickly. My whole body was SORE for 5 days. I spent the weekend foam rolling, stretching, napping and taking epsom salt baths. I also plunged twice in the ocean. Tuesday, we met again. Our second workout was 6-400’s. We ran them slow, medium, and fast. My fastest one was a 2:05. If you do the math, it is a 8:20 mile if I could possibly keep that pace going. It is a long way to 5:55. That’s okay. It is all about the process, and I am doing something fun with Dorian. Dorian is an amazing athlete and I appreciate her running tips and encouragement. It feels great to be doing something different. I am eager to see how my body changes and how much faster I can go.
Tuesday, I plunged after the workout and then had a massage. I have no time to feel flat or bit depressed.
I do have my limits with Dorian. After the workout, she likes to warm down with a few hand stands and flips into the pole-vault pit. I told her that I wanted to finish the workout standing up and to be able to walk out to my car.
I also attended a Native plant workshop at our local library. It was very interesting. I am not sure how much time or energy I will have for gardening this year. I am working on being a 68 year old track star!
What have you been up to? I encourage you to try something new. It is exhilarating!
What do you do when you are feeling flat and maybe a bit depressed?I start decluttering and cleaning in the corners. Last week, I had my son Sam pull the refrigerator out so I could vacuum behind it. Oh my! I live with a Golden retriever and there was so much dust and hair behind the refrigerator. It was so satisfying! It didn’t stop there. I cleaned my oven door with boiling water, baking soda and a ball of aluminum foil. I sent before and after photos to my sister Patty and my niece Katie. They too appreciate a clean and well taken care of home. I also got out the carpet cleaner. I cleaned the bedroom carpeting and all the rugs. It gives me peace when I come home to a clean house. I am getting the urge to paint our bedroom. It is a pale yellow, Benjamin Moore’s Windham Cream. I am over my yellow phase. I am leaning towards my latest color Feather Down. “An eye-pleasing off white that verges on beige.” Most of our home is becoming Feather Down. I also made wash and wear linen curtains. I don’t want heavy curtains that need to be dry cleaned. It is all very soothing to me.
The work is all great and keeps me busy. I end up with a cleaner home. There is part of me that feels like I am wasting my time and it is a distraction from more meaningful work. I reached out to my friend, Andreea of Little Bites of Joy. She is very wise. She said, “I think we process a lot when we declutter.” She said follow your heart. So, for now, I will keep decluttering and cleaning. Painting our bedroom Feather Down is next on the schedule. Photos to come.
What do you do when you feel flat and a bit depressed? I would love to hear.
I listened to Simon Sinek’s A Bit Of Optimism Podcast. It was called Guaranteed Joy with Richard Curtis. I love the title. Who doesn’t want that? Richard is a writer and sometime director known for optimistic, funny, and uplifting films like Love Actually, About Time, Notting Hill, Bridget Jones’s Diary, and many more. These are the types of movies that I love. I am going to look up About Time. I haven’t seen that one.
I listened to the Podcast twice in the same day. The conversation between Simon and Richard made so much sense. It put words and meaning to my actions. I am a little embarrassed to admit I love watching movies over and over again. How boring does that sound? Am I learning anything new? Not really, but it is bringing me an hour and a half of Guaranteed Joy! We don’t go out to eat much but when I do I usually order the same thing because I know that I will love it. Now, I know it is guaranteed joy!
Simon and Richard also talked about happiness. They said: “Truly happy people appreciate the little things.” Richard’s Dad’s motto was, “You can’t be happier than happy.” If you are happy don’t try to up it. It is about Finding Joy in the Ordinary. I need to be grateful for the times when my sister and I laugh until we cry over something ridiculous. I am going to keep looking for these small moments.
I am going to watch Grace and Frankie while I am making dinner this evening. This is my fifth time through. It always brings me a little joy.
Here is a link to the Podcast. Enjoy, and let me know if you are inspired to make popcorn and watch Notting Hill for the tenth time.
It is January. It has been a cold, dreary, damp month. I have been listening to podcasts about enthusiasm and optimism. It is a push to feel that way. I am taking baby steps every day to choose what feels better. This morning, I started my day with OutdoorFit. I had two new ladies join the workout. Last Friday, I did a Fit and Fabulous… Aging Optional presentation at the Little Silver Library. These two brave souls decided to give the class a try. It is not easy to start during Winter Warrior season, yet it is the best time. It is empowering to do things that most people won’t do. Be The Exception. It made me feel good to introduce the new ladies to the seasoned OutdoorFit athletes who are in their 60’s,70’s and 80’s!
I am still plunging with the Plungettes! Plunging in the ocean with your friends in January really boosts your spirits. One of the ladies suffers from seasonal depression. She has been fine this year. We are still able to stay in for 5 minutes and 30 seconds. 11 minutes per week is the magic number to receive the optimum benefit from cold plunges according to Andrew Huberman, PhD.
In order to feel enthusiastic and optimistic, I need to feel strong and empowered. What I eat is very important. I am increasing my protein intake and decreasing my snacks. We will see how this goes! This is what I had for breakfast today.
What are you doing to feel good? Any inspiration to share? I love simplicity. Are you inspired by eggs and cottage cheese?
Why do I want to post this photo? It is not very flattering. I just finished a 5 minute plunge in 56 degree water and I am feeling amazing! I am wearing my plungette cap, which apparently can make my ears stick out. I am hunched over because I’m a bit chilly. My arms have sagging skin on them in spite of bumping my weights up to 15 pounds for my OutdoorFit exercises. I have skin bulging out of the top of my bathing suit and I am thicker around the middle than I would like to be. I am 68 and pretty much go by how I am feeling rather than how I am looking. It is better that way! I am also growing my highlights out. It feels like my hair no longer goes with my face. Can you relate? I don’t feel bad about all of the above, and I am not giving up. I feel a sense of Freedom. I want to have great energy and strength. I want to feel fabulous!
I woke up this morning, the day after Thanksgiving, with a sugar hangover. I didn’t sleep well and I felt very achy. I decided to start a Free 30 day Feel Fabulous Program. I will be sharing daily Fabulous tips on Instagram, Facebook and my You Tube Channel. Why not do December differently this year so you won’t need to start a detox in January!
I hope you will join me. It is always more Fun with Friends!
It has been an emotional time. My Dad passed away peacefully on Saturday, November 5, 2022. He was buried last Friday, November 11, 2022. Dad had a traditional viewing and a lovely funeral. My brother Paul gave an amazing heartfelt and funny eulogy. There was not a dry eye in the house. When Paul finished, everyone stood up and applauded. He received an impressive standing ovation in a Catholic Church. We had a funeral procession through town with a Mountainside and Westfield Police escort. We left the church, drove through town, went through red lights, and stopped traffic. The procession paraded past the house we all grew up in, and drove through Mindowaskin Park on the way to the Cemetery. It was a spectacular send off. I am sure my Dad loved it!
Saturday, my nieces put together a run to celebrate my Dad. It was so healing. I wasn’t sure if I could do it. It was only 2.25 miles, but I haven’t run that far in years. We ran from my brother’s house, which is the house I grew up in, over to my Mom’s. We high fived Mom and then ran back. My niece was my running partner. She had a baby 6 weeks ago, but she’s in the Army and very tough. We ran at a very slow, a ten minute pace. We were in the back, and lost the pack, but it felt great! I was so happy that I could run that far in my Xero Minimal sneakers without stopping. Afterwards, I stayed for a cup of coffee and a scone. It is interesting how you want sugar at times of emotional stress. It is very soothing in the moment. It is too bad that pecan pie is not good for you. I went home and plunged in the Atlantic Ocean with my friends, the Plungettes, in the afternoon. It was a great day! I will stick to exercise and movement to soothe my soul and stay away from the sugar.
I come from a big family. We will all grieve in our own ways. We will take care of Mom. Her house is very quiet now. I will continue to take care of myself and look for signs of Dad’s Love. I have seen them already. Thomas sees Grandpa in the sky. I know he will be a powerful comforting angel for all of us.
Don’t worry, Dad we will give you a few weeks of Resting in Peace.
I am running with Mom and Dad at the Maple Leaf Half Marathon in Manchester, Vermont.
What does it mean to be in your sixties? It feels surreal to me. I am 68, which is pushing 70. The OutdoorFit ladies are in their 60’s, 70’s and 80’s. I gear my OutdoorFit workouts to how my body feels. It is important for my own well being, and the well being of the women I coach. . We have one youngster in her 50’s. I have gotten very good at listening to my body. I have shifted our workouts to less burpees and more joint mobility work. I was having issues with my right shoulder and it was affecting my pushups and weight lifting. Since I incorporated mobility work into the workouts, my shoulder and arm are now pain free. I think it is so important not to keep pushing through pain, which I would have done in the past. I now investigate why something is hurting, fix it and carry on with my pushups! I know so many people give up as they grow older, and just stop working out. They might walk in their neighborhood and think that is enough. Strength training and flexibility are so important as we age.
It is exhilarating to try new things. I am so happy that I have found a group of women in their 60’s, and that one youngster in her 50’s, who are willing to jump in the ocean with me! We call it plunging. It sounds crazy, but it has so many benefits! Talking about aches and pains, a 5 minute dip in the cold ocean does wonders by reducing inflammation and making you feel better. Plunging also boosts your neurotransmitters; Gaba, Serotonin and Dopamine! There is an added bonus when the sun is shining. you really appreciate the warmth of the sun. Cold plunges are a great way to boost your metabolism and lose a few pounds! Of course, I love the touch of craziness. The Fall is a great time to start. The water temperature is manageable and your body can gradually adjust to the cold. The weather forecast is for a beautiful Fall weekend. Do you want to try something new (and slightly crazy)? Come plunging in the ocean with me.
Sunday, I walked the CROP walk with Rosanne, the minister’s wife. She said, “Mary, I think you are being way too hard on yourself. Enjoy your glass of wine with dinner.” It felt like divine intervention. I am happy to say I am back to one glass of wine with dinner. Thank you, Rosanne!
I am a little embarrassed. Last week, I posted that I stopped drinking. I reached out to many friends and trusted family members for support. After stopping for 9 days, I am back to my glass of wine. My one glass did not turn into a bottle. It was turning into a glass and a half. The 9 days off was a good thing to do. I took really good care of myself. I meditated, did Wim Hoff breathing and jumped into the ocean a few times with Rosanne.
Saturday night, I went to my husband’s high school reunion and didn’t have a glass of wine. They were handing out champagne as we were waiting to sign in and get our name tags. I said no thank you. I had a nice time at the reunion. I set the intention to have fun, with no drinking and enjoy a nice dinner without overindulging. It was fine.
Have you heard of gray area drinking? My friend Jessica sent me this video which I found very helpful and maybe you will too.
Jolene Park, the Functional Nutritionist in the video, talks about gray area drinking. It is the area of drinking where there is no rock bottom. You use alcohol to manage your stress and anxiety. You feel bad about how much and how often you drink. She also talks about how naturally boosting your neurotransmitters, Gaba, Serotonin, and Dopamine, can help you if you want to stop drinking.
Here is my plan, and I have had a great week! I am focusing on boosting my Gaba, Serotonin, and Dopamine levels. Gaba has a calming effect. Serotonin increases happiness, and Dopamine is associated with pleasure. I plunged in the Atlantic Ocean with Rosanne 3 times this week. It absolutely makes you feel better to be outside in the sunshine at the beach and jump into the 62 degree water for 5 minutes! It feels like a new day. Every night, I enjoy one glass of wine in a beautiful crystal glass and I feel all is well.
Go out and Boost your Neurotransmitters! OutdoorFit will boost your Gaba, Serotonin and Dopamine!
I started OutdoorFit 16 years ago in the back parking lot of a local gym. I wasn’t a trainer at the time, but I knew how to work out. I was in my early 50’s, and I was winning some of the gym’s fitness challenges. The owner asked me if I would like to work there. I didn’t want to be a personal trainer that focused on one on one workouts. I have always loved running and being outside, so I decided to start an outdoor class with a few brave women from the gym. The ladies were up for doing something new and different. They all loved that we were outside all year long. It is now 16 years later. A few of the originals are still training with me with me today at 70 and 80 something!
I have made some changes as we have gotten older. Recently, I have introduced mobility exercises to the program. I am taking classes with Petra Fisher, a movement coach. It has been so helpful. I am noticing a difference in my body already. This morning at OutdoorFit, we did wrist flexion, extensions, and circles. It feels like a dopey thing to do, but it was amazing. I didn’t have discomfort in my wrists like I normally do when we did our pushups. AND, I could hold my hands in the proper position without pain.
My intention is to be the best version of myself. I want to feel strong and energetic throughout my day. I can’t do that if I am in pain. I am constantly searching for new ways to bring more mobility to my body which is so key to feeling fit and fabulous. I am honored to be still teaching the OutdoorFit ladies to do the same.
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.
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.