Use the form on the right to leave Moira a message.
123 Street Avenue, City Town, 99999
(123) 555-6789
email@address.com
You can set your address, phone number, email and site description in the settings tab.
Link to read me page with more information.
consistency is the key…
...remember it's progress not perfection....
& change it up every day!
plus ~ stretching is a huge part of staying healthy!! remember to strengthen & stretch to create that long & lean look, stay flexible, improve posture & build better balance!
don't overthink it. get moving first & then your mindset will follow...
make a decision before your subconscious does!
your subconscious mind is your conscience, the part of your brain that holds you back, double checks, questions, then possibly adapts past behavior and possibly assumes the worst.
the subconscious rules 90% of your thoughts....
and we make 30,000 decisions a day!
it takes a lot of determination to overrule the subconscious.
we wake up, hit the snooze button a few times, wake up and go about our daily routine.
but how do you stick with the plan, stay grateful, keep focused & positive all the time??
it actually all starts with your actions. actually counting down 5.4.3.2.1.
no on is motivated to hit the gym.
no one is motivated to get on the phone.
no one is always feeling upbeat.
starting something new is challenging -- we are all a work in progress...
since our minds are predisposed to those safe spaces and places, the easiest thing to do to "keep moving forward" is to actually literally, physically move!!
so next time you consider trying something new, instead of taking a step back, or worrying, try the "five second rule." count down from 5...and just do it!
this concept was designed by Mel Robbins and is now popular with neuroscientists to interrupt behavior and thought patterns. according to Mel, "at any moment where you know what you should do, but you hesitate, from anxiety, or fear or past trauma or negative thoughts....if you don't PHYSICALLY move, your subconscious will take over, within five seconds."
immediately counting down "5. 4. 3. 2. 1." ... you can change the behavior or thought pattern and take control of your life.
it's sort of like NIKE ~ "JUST DO IT!"
"MOVE IT OR LOSE IT!"
however you want to look at it, the "five second rule" can literally change your mindset.
and change your life.....
namaste my friends. namaste.
top tips & easy ways to #fuelthefire...and feel good!
ditch the cookies & crackers for fruit & nuts with healthy protein...you will start to feel more energized ~
in body & mind....
I am sure that my friends from college think I am crazy. We existed on eating pizza, drinking beer, and some late night snacks including the infamous "MYSTIC MINTS"... (chocolate covered mint Oreos:))
You see, I worked in catering & managed the grocery store at Boston College, and I used to bring home treats to everyone on Fitzpatrick third!
I get it.
But I also remember not feeling great sometimes and when I ate food or drank beer, I was always bloated. Still, your body handles all these foods for a long time, because it's younger. As the years go by, your body is dealing with more & more toxins and it's sort of like a silo. It fills up over time and gets overwhelmed with the processed foods.
When you decide to ditch these processed foods, your body works better and your thinking is clearer. That's the bottom line.
This is a process.
It's your journey.
I'm just sharing the wealth of information I have learned over the last fifteen years working in fitness, wellness & health.
Take it with a grain of (Himilayan Sea) salt!!
XOXO
PS: If you need help with your nutrition, call me to arrange an appointment. I'm happy to coach you and give you some ideas, whether it be live or over the phone. It's not easy but you will truly feel the difference.
Namaste
fewer than 15% of Americans get the minimum recommended amount of physical activity
(150 minutes a week or 22 minutes a day).
in 1980, 15% of Americans were obese. today it's 45%
1 out of 10 Americans have diabetes.....
37% of U.S. Adults Consume Fast Food Every Day.
fast food restaurants in the U.S. earned $278.6 billion in revenue in 2021. Led by market heavy-hitters such as McDonald’s, Starbucks, Taco Bell, and Chick-Fil-A, the industry has adapted to the changing times and clearly continues to attract customers despite the COVID-19 pandemic.
we are living in a fast food culture!!
it’s challenging to eat healthy in the United States.
what can you do?
empower yourself.
stay educated
take the time to prepare your food & plan ahead, like creating a menu for the week, makes such a difference in your health—almost more than exercise!
reach out if you need a fitness or nutrition consultation!
one diet is not the answer….it’s learning about food options & consistently making good choices.
XOXO
simply doing this one thing will help you
to feel happier & to keep moving forward~
when you’re recounting the events of each day, simply remember or talk about or focus on the positives...
"the days were long...but the years flew by..."
when my kids were little, the days were active & fun…but sometimes there was a fight over a toy, spilled milk or burned waffles, or even a temper tantrum and the inevitable “timeout”…. (ask me about the “timeout in the car” sometime—LOL) but at the end of the day, we would always read stories, take a bath to relax and play…& then as I was tucking them into bed…
I would ask them, “what was the best thing that happened to you today?”
or
“what were the top two or three things that happened to you today?”
isn’t that what it’s all about?
I am surrounded by fitness and wellness people on social media and the big idea these days is the “trauma” that you may still be carrying with you into adulthood.
I get it.
I really do….
but how about, “yah—I grew up in the 70’s with a lot of love and a lot of dysfunction…and it has made me a stronger, more resilient, adaptable, & truly empathetic person!”
don't overthink it.
you can always tell a better story, that’s the bottom line.
let’s take it back to basics — read yourself a story, take a bath and ask yourself, “what were the best moments of my day today?”
because it’s really that simple.
you can turn around your life very easily.
you have the choice to tell your story by complaining about the downfalls & frustrations or simply discuss the good stuff….and then even imagine the possibilities.
it. really. works.
it's time to get "S.M.A.R.T."
create your goals to be
Specific, Measurable, Achievable, Relevant, and Timely...
my mother once told me,
"sometimes not making a decision is actually making a decision."
the things we regret in life are usually the things we don't do.
do what you are thinking about.
do what you are dreaming about.
do what you're afraid to do.
do it!
it's rare that we regret what we have done, and we have to remember that when faced with a difficult and emotional decision.
this is where you'll find me...
training clients and working listings ~
check out the moirasfitness website or YouTube channel
for more info
or the Churchill Properties Marketing Guide
for "seven steps for successful selling" your home.
let's attain those S.M.A.R.T. goals together!
'sharing some 2022 Riccio highlights:
this year, my family & I attended two family weddings -- in St. Louis & Chatham...like so many other people, it was just SO NICE to be with family again, after the Pandemic!
we celebrated two college graduations ~ 2022 from Boston College
(my alma mater)
& 2020 from Colgate...
even though the 2020 graduation was delayed due to COVID, the school did a wonderful job celebrating their students and even added a surprise "FLORIDA" concert -- O.M.G. we were in the "mosh pit!"
after my husband's father passed in February, we decided to splurge and travel on a family vacation to Italy! I hadn't been there since my honeymoon, and the lifestyle & culture was truly refreshing...
"la dolce vita!"
my two older sons have started their careers, my daughter is a junior at the University of Virginia, while my youngest (& "wingman") is currently applying to colleges -- all twenty of them!
my husband & I have certainly experienced some sadness with friends from the community passing and family members struggling with cancer, so I try to support them as best I can.
to be totally honest with you, many people ask me, "how do you do two jobs?"
the short answer is, I truly enjoy helping people with their "healthy living..."
plus, I'm the type of person who is happiest when busy & always wants to be growing & learning...as a bonus, sharing so much information about Boston's North Shore to real estate clients has truly helped me to feel grateful for my surroundings.
let me know if you need help with your fitness, wellness
or living space...as we prepare for 2023!
‘wishing you all the joy & warmth of the holiday season…
this year, I tried a new kind of chocolate bark!
here is the recipe:
two bags of “clean” dark chocolate
2 cups of peanut butter
1/2 cup honey
1 cup pitted dates, cut up into pieces (I used a cuisinart)
2 bags of trader joe’s “sweet & spicy pecans”
place a large sheet of parchment paper onto a cookie sheet
sprinkle the chocolate chips, then the dates on top, set aside.
in a small pot, gently stir on low the peanut butter & honey until blended
pour over the chips & dates
lastly, sprinkle the (optional crushed) pecans on top
put cookie sheet in oven on bake 300 degrees for 15 minutes
then remove and put in refrigerator, cold garage, or freezer to chill
enjoy!
XOXO
in the age of post-COVID awareness, quiet quitting &
“The Great Resignation….”
can you be ambitious & fulfilled?
let’s face it, we all know someone who quit their corporate job and moved to some dreamy destination…Costa Rica? Mexico? Puerto Rico?
in the new age of #mentalhealthawareness, we all need to make sure we reserve enough energy for selfcare, whether it be exercise, meditation, time well spent/present with friends or family….
but can we still make the world a better place, serve each other and be ambitious or fulfilled at the same time?!
here are five ideas for you as we head into the holidays…and prepare for 2023:
1. focus on the task, not the rewards. research shows that you can feel more fulfilled if you master a task, learn something new, create positive change for your clients or community—rather than simply a paycheck.
2. prioritize your relationships. everyone, including myself, is guilty of bringing the phone to the dinner table. but if your ambition to succeed at your career overcrowds your most important relationships, it will take a toll on your mental health. take the time for dinner conversations, play some cards or even watch a show together….
3. strive for growth. instead of letting ambition rule your life, you can adopt a growth mindset. “intelligence, just like coordination is a learned trait.”
4. don’t try to monetize everything. for example—write down or share the top five things that happen every day. I often ask my Pilates students to do this at the end of the workout… “forget about the mistakes you made today. just focus on the positive things that happened.” life isn’t happening to you, but for you.:)
5. practice gratitude. mindfulness is the newest buzzword—because. it. works. honestly, I have recently found a level of happiness with my own surroundings from taking photos and videos of the north shore for my YouTube channel & “Mo’s Healthy Living” branding. by simply acknowledging the beautiful beaches & open space, it has embraced my love for Essex County. by the way….the phrase “easy living” was sort of a joke my sister-in-law originally laughed about from driving our minivans. did we feel nerdy? sure! but you can’t deny, with those slider doors for kids and groceries, it was “easy living!” and that’s truly how I feel about the north shore—it’s “easy living!” to be surrounded by so much open space with conveniences and close proximity to Boston. #easylivingonthenorthshore
we are all a work in progress...
maintaining wellness is truly (1) #safeexercise, (2) #cleaneating, and (3) #healthyliving ~
create a combination of #safeexercise with:
1. cardio (walking, hiking, biking, jumping jacks)
2. conditioning (some type of resistance...weights, springs, bands)
3. stretching with yoga or pilates (build flexibility, improve balance & posture, prevent injury)
stay strong and practice #cleaneating by:
1. incorporating protein, healthy fats & good carbs with every meal
2. always buy organic, especially with berries & green tea for antioxidants
3. water, water, water...with an occasional splash of apple cider vinegar to balance off the pH in the different foods you eat.
(P.S.: it's not the amount of calories you take in, but the quality of food)
figure out your version of #healthyliving:
1. breathe!!
2. find time for selfcare...it truly makes a difference!
3. connect with your community or social circle on a regular basis...studies have shown this reduces stress and increases longevity.
what is the "REFORMER?"
it is an exercise machine that works with spring resistance. you will lie down, kneel, sit or stand on a moving platform called the "carriage" and work all the muscles in your body plus the CORE at the same time. adding the breath into all the movements allows you to relax the mind. it's very unique and according to STOTT pilates... it is, "intelligent exercise with profound results."
bottom line, it will help you to work out without harm to the joints.
most people choose reformer to recover from injury or strengthen their lower spine.
and stretching with "feet in straps" is just the best!
most importantly, it works the CORE muscles, which are at the origin of every functional muscle pattern you perform every day.
here is another video...
inhale & exhale your way to a relaxed mind & body
stretch & strengthen your way to the namaste...
as a former cardio junkie, I totally understand if pilates seems "boring" or too "slow" to many of you...and yet pilates is actually the very essence of movement. it is a series of precise movements to train your body to move with ease, using effective structural movement patterns...
this video is one of the first videos I did, about ten years ago. I have since recorded so many videos for people especially during the COVID pandemic.
find my youtube channel, "moirasfitness" for more videos you can do at home.:)
click to learn about pilates...
five basic principles
FUN FACT:
pilates was created by Joseph Pilates, after the last pandemic, one hundred years ago. Joe Pilates designed a pulley system to help soldiers recover from fighting in World War I, so that they could strengthen their muscles lying down in the hospital cots.
that is the origin of the modern day reformer!
namaste, my friends...
recipe of the week:
pumpkin latte
1 cup of strong coffee
2 splashes of organic dairy or non-dairy milk
1 teaspoon organic pumpkin puree
1 teaspoon organic maple syrup
1/8 teaspoon organic vanilla extract
1/8 teaspoon organic pumpkin pie spice
pour your cup of coffee. put all remaining ingredients in nutribuller or blender, blend together & pour slowly into coffee. optional dash of cinnamon on top!
enjoy!
XOXO
A.N.X.I.E.T.Y. can actually help you to be productive!
stress or fear can be fuel for your motivation….especially when it comes to exercise & wellness.
let’s face it, when you are dealing with stress or anxiety, you have three choices:
remain still
retreat
move forward
it’s all in your reaction!
for example, as we age, we all need 150 minutes of cardio exercise every week. what’s the motivation? the fear of a weak heart.
why do so many people exercise? because they want to prevent injury, avoid poor posture, sustain their energy for their kids, dog or grandkids, or just plain keep fitting in all of their clothes....
if the threat of falling down gets you to the gym, then so be it!
one of my favorite stories about CORE STRENGTHENING is years ago, in between training clients and teaching fitness classes and driving my kids around to sports/activities, I quickly ran to grocery store. It was the Fall, and it was the “first day wearing my clogs…” I tripped in my garage and fell right down on my butt!
my first reaction was, of course, “Oh no!” “Am I going down?” When I stood up, the ONLY muscles that aches were my stomach/abdominals….
my shoulder was fine.
my hip was peachy.
this, my friends is a #truestory 🎉🎈🎊😜
here are
THREE THINGS TO TEST YOUR BALANCE:
1. standing on one foot... for example: putting on your socks standing up.
2. squatting over a public toilet seat.
3. touching toes with the exercise move called "skater" or simply a 'forward fold"...will stretch your entire body. hold for 2--3 minutes & breathe!
PS: do you "S.U.P.?"
that stands for "stand up paddleboard..." the ultimate test of balance!
PRO-TIP = easy SUP rentals at to The Beauport Hotel in Gloucester ... $30 per hour with complimentary valet at the hotel!
did you know that your mind can only go to one source of pain at a time?
#healthyliving brain health tip below⬇️
we all know that positive thinking helps us to stay focused and succeed.
and yet, sometimes...you might be dealing with some conflict, stress or just surrounded by bad energy....
whether it be emotional or physical, next time you feel down or distressed -- bite into a (frozen) sour lemon. your mind will immediately go to the intense taste and suddenly you forgot about what was bothering you!
no time to workout?
practice a plank....it truly incorporates almost every muscle in the body and is another way to change your focus. put a timer on or your favorite music...and each day try to see how long you can hold the pose.
this is another way to improve your mental health...
what are you cooking for the BBQ this weekend?
tips and tricks for #healthyliving eating...
THREE THINGS TO IMPROVE YOUR NUTRITION
& BALANCE BLOOD SUGAR
1. choose proper cookware. which frying pan you use makes a huge difference! google it and research...it could be the #1 thing you do to improve your health. non-stick is out, cast iron is in....
2. remove soda & artificial sweeteners from your house right now. studies have shown artificial sweeteners can actually increase cravings, causing weight gain, abnormal pancreas functioning & insulin levels, and have been linked to brain tumors & bladder cancer. choose honey, organic pure maple syrup, monk fruit sweetener or whole earth stevia.
3. start each day with a tall glass of water and follow through with a breakfast full of protein & healthy fats. most of us are dehydrated when we wake up in the morning, and yet, we crave a cup of coffee right away "to give us caffeine & energy." hydration rules -- remember, drink half your bodyweight in fluid ounces of water each day! also, when we eat a breakfast full of starch & sugar, such as cereal, muffins or bagels...our blood sugar spikes high but then we crash halfway through the morning, making us cranky & hungry. don't be that "hangry" person at the office or on the zoom call. ditch all cereal & muffins. if you decide to eat a bagel, eat it with eggs & bacon. or better yet -- eat eggs, bacon & leftover sweet potatoes.
and what does it mean?
it is defined as, “loss of muscle as we age…” and muscle burns fat,
so pay attention!! :)
So many people want to know the “secret ingredient” of staying fit & trim after the age of forty….
Is it cardio? Is it yoga? Is it counting calories? Is it de-stressing?
It is estimated that sedentary adults gain five pounds & fifteen pounds of fat every decade.
Obesity is the fastest growing health problem in the country. Most people don't like to exercising, but if you know the reason behind the workout, maybe it will help.🙂
The bottom line is you need to MIX IT UP….🏋️♀️🏃♀️🚴♀️🧘♀️
However, conditioning or resistance training needs to be in your
routine once or twice weekly.
WEIGHTS.
BANDS.
BALLS.
SPRING TENSION.
Some type of RESISTANCE TRAINING.
And don’t sweat the nutrition piece,
just follow the 80/20 rule —
make good choices 80% percent of the time &
enjoy some treats 20% of the time.
