Crystal Murray Fitness4Philanthropy

03/22/2020

Hi Folks.

When I look back at the last time I made a post to this group you would think I have been in self isolation for monthes.

I couldn’t think of a better time to jump back into my regular communication and see if I can draw on the collective energy of all of you amazing people that follow my page to keep me inspired and motivated.

Our family has been self isolating for the last 7 days. Our son returned from a volunteer trip in South Africa so we went right into isolation mode as soon as we were out of the airport. We are all healthy and enjoying some forced family time:)

Its hard to believe how quickly our lives have been upended by the spread of Covid-19. There are still so many questions and uncertainties. For now all we can do is listen to the policies that are being mandated to help protect our families.

This is not going to be easy. And while there are so many things out side of our control that are many things that we can control too.

Like many of you I have a lot work responsibilities even though I am home. But I have promised myself that everyday I am making time for an hour or exercise and also taking the time to free my mind of the constant grind of news updates... I work in the media business so that’s a tough one for me.

I would love to know how you are all staying healthy and fit during this crazy time.

There are lots of free workouts being offered on line. My daughters dance school is even streaming classes! I can also hook you up with Beach Body programming if that’s something you want to try. Drop me a line and we can have a real chat.

All for now. I hope you don’t mind me popping up on you social feeds again!

11/26/2019

Roses cheeks after an evening run with my bestie! Day 77 of 100 Days of Fitness. It hasn’t been perfect. In total I have missed 7 days when time and or feeling icky got in the way. Heading into the home stretch. The next month will be the toughest leg. My December schedule is bonkers but whose isn’t. 30 minutes a day of some thing that gets your heart pumping... that’s all ya need. As much as it’s good for the ticker it’s just as important for your spirit!

09/04/2019

Hi Folks.

It been awhile since I posted. I have been soaking up the precious days of summer and hanging with my kiddos. The third one just left for University in Ontario last week. I am actually having a bit of a tough time with her departure. Number 4 at home look out. Your are going to get the MOTHER LOAD of attention!

So... I am trying to keep myself from getting to down in the dumps...yup I get there sometimes but for me the best way to keep this old chin up is exercise. There is no Rx like it.

My prescription for happiness this fall is a 100 Day Fitness Marathon. It’s going to take us from this 🍁 to this 🎄

I don’t want to put any restrictions on this group. As most of you know I offer beach body programming and I am going to be following along the new Morning Melt Down program. There are 100 different workouts all 25-30 minutes long. There are lots of other programs available but if you don’t want to do a BB program that’s ok. I am going to be mixing it up with lots of other options at my Y and yoga studio!

I want you to choose a fitness activity for each of our 100 days together. Hit a cyclefit class at your local Y, go to a yoga class at your local studio, hit one of the amazing trails on your good ole feet or on your bike, take Rover for a good heart beat elevating hike! You choose what you want to do!

We are going to be teaming up your fitness with some solid nutrition. We are going to help those among us that want to kick the sugar habit! We are going to share lots of healthy easy to prepare recipes, learn more about plant based nutrition, how fitness and nutrition can slow down and in some cases reverse the aging process. The science supporting these ideas is really quite amazing.

Most importantly we are going to motivate each other to stick with the plan!

I will be posting the group tomorrow!!!!

Have an awesome day and you don’t have to wait until Monday. Get out there and do something good for you today!!!

04/28/2019

Food Adventures at Saltscapes Expo. Loving from PEI. You don’t have to be a vegan to love this stuff.

04/05/2019

Grateful for my parka and cozy mitts but it’s time to say bye-bye!

03/22/2019

Grateful for everyday! We all come from different places. We all have different stories and we are all on different journeys. Where ever life takes you I hope you find moments of joy!

03/05/2019

03/02/2019

You’ve have made healthy choices all week. Don’t sabotage all of that mindful nutrition. Make the weekend an opportunity to try something new, take a few extra moments for yourself and be grateful for the abundance in your life.

These little cabbage steaks are so pretty and easy to make. It’s packed with Vitamin C and lots of other super nutrients. It’s believed to help with inflammation. Awesome for digestion and a really yummy addition to any meal.

I drizzled mine with a little olive oil, ground pepper and a little cayenne for some zip. They take about an hour in the oven at 350 to be nice and tender.

02/28/2019

Fitness Goals. To be as awesome as this lady when I am 75!

02/23/2019

Have you heard about the Epigenetic Clock? If you haven’t yet you will soon.

In fact was listening to Quirks and Quarks on my drive this morning and the host was interviewing the researcher that has coined the term.

We are all born with DNA that kind of decides what our life span and health span will look like.

But we can hack our own DNA... something called Epigenetics... be reducing or eliminating specific stresses on our bodies.

Our lifestyle choices are the hackers! By not smoking, consuming nutritious foods, decreasing refined sugar, better sleep habits, managing emotional stress and exercising on a regular basis we can alter what nature doled our to us when we were in the womb.

The candles on your birthday cake tell us our chronological age but science can now tell us our biological age.

I am a firm believer that what put on my body will influence not just my life span but my health span. Am I in perfect health...no. But I know that the choices that I continue to make everyday will have an impact on my tomorrows.

It’s time that you create your own recipe for a healthy happy life.

02/20/2019

Feeling pretty awesome right now. I love sharing my nutrition story. I just did my first official gig as a strident of holistic nutrition. I am launching my next info group for spring. Send me a note and I will share the link to add you in!