squats

Do you have 4 minutes a day?

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There is so much you can accomplish in 4 minutes!

Last month, it was an 8 Point plank challenge which was so effective I think I will do it again soon.

This month, it is a 100 squats a day challenge. This morning I went on You Tube to see what has been done around the 100 squats a day. Of course, it is young women measuring their butt sizes and they want bigger butts. So, they are squatting. I am doing squats because I want to be strong, healthy and fit. There is something to the discipline of adding an exercise to your day everyday.

Here is a short video of how I made squats more exciting for my OutdoorFit ladies!

 

It is cold where I live. ” Adding a little cold to your life is a foolproof way to enhance your brain function, increase your recovery, burn more fat, make your mitochondria more resilient, and build your willpower.” From the Bulletproof blog.

Would you like to feel energized, Fit and Fabulous? Go outside and do 100 squats.

It is not too late to start!

Love,

Mary

How are you doing with your 2019 Health Goals? Have you given up already? Does it feel hopeless?  Would you like to join My Fit and Fabulous Community? It is more fun with Friends. Check out the Program Guide. We can set up a time to talk to see if it is right for you.

January

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January Intentions

What small thing can I do to change my myself for the better today?

2 glasses of water before meals

Vegetables, Vegetables, Vegetables

1/3 Body weight  in protein.  46 grams

Grass-Fed Butter, Brain Octane, Avocado

Supplements

Coffee

Movement, Go Outside

Meditation

Read a Good Book

Mindset: Positivity, Creativity, Simplicity, Gratitude

Always Be Nice

What small thing can you do today to have a better day?

 

Take Action!

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Can you get up off the floor easily? I was with a friend this weekend that set up a birthday party for a 63 year old woman. They planned fun games from their past like Twister. The problem was most of the women could not get up off the floor. Please don’t assume this is part of aging. You need to work on staying strong and flexible!

Get down on the floor and see how easy or difficult it is to get up. Let me know!

I have been working on my flexibility. I want to improve my squat and I am running again! Going slow in my new NB Minimus but I am going.  I am running on soft surfaces, the grass or on the dirt path in the woods. Something I had given up on because of my back. I have been diligently working on strengthening my back with Foundation Training. Since I have discovered Katy Bowman I am also working on my feet. I have been able to get rid of my orthotics and I am wearing a cute minimalism sneaker!! So Far, So Good.

Here is a short video of a movement that I am including in OutdoorFit and in my daily life.  It is another great inspiration from Katy Bowman. #HappyHealthyJoints

What are you doing to feel better this summer? Having Fun? Paddle boarding? Reading?

Here is my summer reading list.

 

 

 

 

 

 

 

Happy Summer!

Take Action! Come try OutdoorFit. You will leave feeling so much better!

Fit and Fabulous…Aging Optional! 

Your Choice.

Love,

Mary

Happy Healthy Joints!

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Here are three steps to Happy, Healthy Joints!

  1. Reduce your sugar intake. Sugar causes inflammation in your joints. It is amazing how much better you can feel when you stop eating so much sugar.
  2. Eat more foods with Omega 3’s such as,salmon, flax seeds, walnuts, eggs with omega 3 and chia seeds.
  3. Repair cartilage with a Joint health supplement.

A great snack!

A great snack!

Bonus Round, Squats are excellent exercise, they strengthen  the muscles that support your knees.  Dr. Oz will show you how to do a great squat. Here is a short clip from the Dr. Oz show about joint health.

Usana Health Science is now a proud sponsor of the Dr. Oz show!

 

Love,

Mary

If interested in improving the health of your joints, you can purchase Procosa which is a wonderful joint health supplement with glucosamine and curcumin from my site or contact me for the best price.

A fat blasting strength program!

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I am proud to say I have developed a high quality fitness program and it doesn’t take hours to get you fit! It takes 30 -45 minutes 2 to 3 days a week.

Here are the components

Warm-up: take a  5 – 10 minute walk or jog and perform a few functional movement exercises .

High Intensity Training : 8 minutes, 30 seconds on/ 30 seconds off. This morning we did BURPEES! Very effective and doable! You can jump rope, do mountain climbers, sprint, jumping jacks. etc. JUST GO HARD, ALL OUT FOR THOSE 30 SECONDS! You want to become breathless (anaerobic) , then you have 30 seconds to recover. Repeat 8 times.

Studies show that High Intensity training (I am happy to improve all of those points. How about you?)

  • Lowered  body fat
  • Improved muscle tone
  • Firmer skin and fewer wrinkles
  • Higher energy levels
  • Improved athletic speed and performance
  • Boosted sex drive

Strength Training: We usually do 3 sets of strength training in 30 second intervals, Push-ups, DB Rows, Lunges, Squats, Tricep Extension etc.

Core Training: This is the long and lean portion of my program. So effective! Your body has 29 core muscles located mostly in your back, abdomen, and pelvis. This group of muscles provides the foundation for movement throughout your body.  It is so important to keep these muscles strong to support your back and improve your balance. I love Foundation Training, created by Dr. Eric Goodman.  This training  strengthens and stretches your muscles…very time efficient!  Love it!

It is also so important to take the best supplements that you can. Take care of your self.

Holiday Nutrition Challenge starting soon. YOU CAN’T EXERCISE YOUR WAY OUT OF A BAD DIET!)

 

A quick effective intense workout! Love Burpees!

A quick effective intense workout!

A Success Story!

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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!

A Weekly Routine

  • 20 minutes of run, walking daily
  • 20 squats 3 times a week
  • Do the 20/10/20/10 plank for 3 minutes 3 times a week.

Squats are great functional movement exercise! Incorporate 20 squats, 3 times a week into your workout routine.

Be consistent and you will see results!