Cancer and Exercise

Cancer and ExerciseCancer and Exercise: Best exercises for Cancer Patients?

In my health coaching practice, I consult with women who want to exercise but have health issues that make them uncertain as to how much they should do. Recently I had a client who said, “I am recovering from breast cancer. I finished my chemotherapy a few weeks ago and though I still feel weak, I was wondering if I should start exercising again?” And this is what I told her.

If your doctor says you’re up to it, you can get started. Best Exercises For Cancer Patients: according to ACSM (American College of Sports Medicine)

Cancer and Exercise

The best exercises for cancer patients is a combination of the three major components of fitness: Cardio, Strength and Flexibility. These types of exercise can have a positive impact on cancer patients and survivors. Easy aerobic exercise for cancer patients, has been shown to increase hemoglobin levels, reduce inflammation, lessen fatigue, keep muscles in shape for better every day activities, increase self confidence, reduce depression and aid in recovery of surgery.

Other research has shown strength and flexibility exercises to be good exercises for cancer patients helping them return to a normal activity level sooner.

Exercise and social support seem to increase the life expectancy of breast cancer survivors, preventing recurrence.

At the beginning, gently move a few minutes at a time, and build up at your own pace. Try walking, light aerobics or swimming. As you get stronger, add a couple of days a week of light resistance training. On days you feel more tired, try doing a few stretches.

Personal Note: It has been my privilege and joy to use my skill as a Certified Health Coach & Exercise Physiologist Specialist to help women manage their cancer with the healing properties of movement and exercise. It is from my own experience, that exercising on a regular basis, eating healthy food and reducing your stress can help prevent and/or manage cancer and many other life threatening diseases.

Click on Cancer and Exercise for more info. Visit www.mirabaiholland.com

for in home exercise programs for women over 50.

Bernadine’s Crusade

My mother died in 2005 from Ovarian Cancer. Here is a poem I wrote about her.

Time it was when she found out how sick she was.

Like a Gladiator she got in her wheel chair and with her cane she fought against her illness.

Month after month she strived and relished every peach, every plum.

Moment by moment from lunch to lunch, she road the streets and shopped for food, clothes and jewelry as if she would live forever.

Her doctors were amazed at the way she road into their offices waving her cane
in stylish hats.

For her it was just the way she lived.

Opinionated, visually acute; her sense of aesthetics keen.

Expressive, she once cooed for me like a bird then clicking her teeth like a sparrow eating a tiny meal.

So it went.

Until the last, she raged with her cane beside her in the bed.

Little sips of ice mocha and chocolate malts

Slowing down.

Barely breathing,

her eyes flew open, to take one last peek

getting ready for the next to come.

mwh©

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Golf Exercises Improve Your Game

Golf Exercises

Golf ExercisesThere are over 20 million golfers in the United States alone. And those who play frequently, including the pros, are often plagued by over-use injuries.

It’s the repetitive motion of the golf swing that’s the culprit. And if your form is less than perfect you can hurt yourself on a single swing.

It uses the same muscles every time: mainly shoulder (rotator cuff) core (side of the waist, abdominals), and arms (elbow, forearm and wrist)

Also, like any other physical activity, it’s good to warm-up your body at least 5-10 minutes before starting to play. A brisk walk, a few arm circles and practice swings with a towel will help to elevate your body temperature, lubricate joints and increase blood flow to your working muscles.

As for the current aches and pains, you probably have to rest those muscles until they heal.

Golf Exercises

The good news is, there are Prehab golf exercises to help you play injury-free in the future and they will also help improve your game.

Here are some essential exercises.

 

 

 

Essential Golf Exercises:

Towel warm-up

Roll up a towel lengthwise and take a few practice swings to warm-up the muscles you’ll use when you add the weight of the club.

Golf ExercisesGolf Exercises: Side Bend
If you have hand weights, great. Otherwise, grab some cans from your pantry.

Stand feet shoulder width apart, knees slightly bent, arms at your sides. Without bending forward or back, bend directly to one side, while sliding the weight in your opposite hand up the side of your body to your armpit. Do the same on the other side. 8-12 reps on each side, alternating side to side. Areas Worked: Side of the Waist

Golf Exercises: Core Strength & Stretch

Golf Exercise

Start on your hands and knees in a tabletop position.

Gently stretch your right arm out in front of you till it’s level with your torso. At the same time raise your left leg and straighten it behind you. Hold for 10-20 counts and slowly return to starting position. Switch sides and repeat. Areas Worked: Abdominals, shoulder, hip and back of leg


Golf Exercises: Oblique Twist

Golf Exercises

Lie down, knees bent, feet hip width apart. Place your hands behind your head.

Lift and turn your torso to point your right elbow towards your left knee (keep your elbow back in line with your shoulder) and return to start. Do 8 reps. Switch sides and repeat. Areas Worked: Abdominals, particularly the side abs.

Golf ExercisesGolf Exercises: Rotator Cuff

Holding cans or hand weights bend arms at the elbows to 90 degrees in front of you. Keep your elbows bent and bring your arms out to your sides.

Repeat 8-12 reps.

Areas Worked: Shoulders

 

Golf Exercises: Wrist Curls
Golf ExercisesHold hand weights at your sides, elbows at 90-degree angles, palms down. Keep arms stationary, and using only your wrists, slowly curl the weights towards you until your knuckles are facing the ceiling. Repeat 8-15 reps

Flip weights palms up. Do 8-15 reps in this position.

Areas Worked: Forearms and wrists.

Golf ExercisesGolf Exercises: Diamond Stretch

Raise arms over-head, linking hands together. Slightly bend elbows and gently move them back.

Hold for 10-20 counts.

Areas worked: Shoulders, chest and upper back.

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Tennis: Improve Your Game!

Srv1WebTennis! How To Improve Your Game

My friends say I’m like a broken record when I tell them “An ounce of Prehab is Worth a Pound of Rehab”. But with the rising number of baby boomers and beyond taking to the tennis courts, this phrase rings true especially if you’re interested in staying literally, in the game!

For general tennis conditioning, start with easy aerobics like cardio interval walking/jogging.

Alternate three minutes of brisk walking with a minute of faster walking or jogging. Build up to 8 sets (32 minutes) each session, at least 3-5 days a week. Also, if you have the space, try stepping laterally several steps to the right and then to the left during the 1-minute intervals.

This will help build your stamina for those bursts of speed you need on the tennis court.

Tennis: How To Improve Your Game

The following 5 site specific exercises can help you warm-up your racquet arm and strengthen key muscles to help avoid injuries but improve your game.

Srv1WebFigure-Eight Warm-up

With your racquet in your hand perform an overhead serve (without the ball) and follow through with a figure eight motion. Start slowly and increase your speed as you feel your arm, shoulder and core muscles getting warmed up. Repeat 12 times.

 

 

 

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Improve Your Tennis Game Ball Grip Strengthener

Squeeze a tennis ball in the palm of your racquet hand. Hold for 10 seconds.

Repeat 6 times. Strengthens grip.

 

 

 

BbdHndWebRubber Band Grip Strengthener

Stretch rubber band while extending fingers of your racquet hand. Hold for 10 seconds,

Repeat 6 times. Strengthens the opposite muscles from ball grip.

 

 

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Wrst-Curl-Right-WebForearm/Wrist Exercise

Holding a can or hand weight, place your arm edgewise on a surface for support. Using just your wrist, curl all the way to the right and then to the left.

Strengthens the forearm and wrist and helps to prevent tennis elbow. Repeat up to 12 times.

 

Wrist-Curl-Left---Web

 

 

 

 

 

 

LungeWebWalking Lunge

Lunge forward with one leg while bending other leg with heel off the ground.

Pause for 1 second. Switch legs and repeat. Strengthens leg muscles. Do up to 16 times.

 

 

 

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Fashion Flash Fall Edition

Fashion FlashIt’s Fashion Flash Monday!

As always, I am happy to be our Fashion Flash host this week. My Moving Free with Mirabai the Women’s Health Blog helps you fight age-onset health issues with targeted articles about how you can be and stay Fabulous Forever

Speaking about fabulous, we have a  new edition to our fantastic team of bloggers. Please welcome Allison Cohen from neversaydiebeauty

Keep reading and get the latest info and deals in beauty, fashion, skincare, health and fitness for women 40+.

 

ready_or_not_screen_print_boston_artist_nick_ward2Allison from Never Say Die Beauty is giving away a stunning PUR Cosmetics Limited Edition 10th Anniversary 4-in-1 Pressed Powder Mineral Foundation compact in the shade Blush Medium. The blingy silver compact celebrates 10 years between PUR and Ulta Beauty. Enter here to win it!

 

 

BEAUTY INFO ZONE LOGO HEARTBeauty Info Zone loves nothing more than to offer a wonderful giveaway and the one from Enchanted Apothecary is exceptional. Not only are the soaps from this company beautiful but they are infused with crystals and crystal energy. This is an international giveaway that we are excited to present.

 

 

 

Notes From My Dressing Tableheader-maybe-1024x198Get gentle care for your beautiful coloured hair with Derm Organic Color Care Hair Care This line is affordable, easy to buy, is vegan, gluten free, PH balanced and cruelty free.

 

 

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Barbara Hannah Grufferman, author of THE BEST OF EVERYTHING AFTER 50 and AARP contributor, wants to remind us that September is Ovarian Cancer Awareness Month, and it’s the best time to pay attention to our bodies.

 

 

 

 

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 We all struggle with self esteem issues from time to time. A new book Prime Beauty is reading gives us 7 Ways to Banish Negative Chatter Forever and Reclaim Your Life!

 

 

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Jackie Silver from AgingBackwards.com reveals some of the surprising causes of hair loss in women.

 

 

 

 

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http://movingfreewithmirabai.com/wp-content/uploads/2014/04/nononsensebeauty-300x74.pngIs cottage cheese truly healthy for you?  Deb of Nononsense Beauty Blog  looks at the  facts and figures of this iconic diet food.

 

 

 

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Society Wellness shares a list of 9 nutrients that can help support your fitness goals.

 

 

 

 

Second-LivesBring In Your Parents Day.  Think of it as Career Day at your child’s school in reverse.  Instead of you explaining to their fellow classmates what you do, your son or daughter tells you what they do on the job.  It’s all part of your second life transition.

 

Glamour-Granny-Travels-logo-FFWhat I had in mind when setting off for a five day trip to Oman last year, was a vacation of nothing more than relax, rest and luxury.

 

 

As our health-conscious population lives longer and longer, I think aqua, with it’s ability to surround and support our aging bodies while we keep them operational, is the wave of the future. Get those creaky bodies in the water. Try it, you’ll like it.

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Bone Healthy Diet

Bone Healthy DietBone healthy Diet? EEK! One more thing to worry about? What ever happened to “these are our golden years”?. Sounds like more bad news but it’s not. True, our bodies can lose up to 40% of their bone mass in the 10 years following menopause. And true, if we don’t do something we could easily end up with osteoporosis. But also true, the fix for this is both easy and delicious.

It’s important to get enough calcium, Vitamin D in your bone healthy diet.  As we age  bodies become less efficient at absorbing these nutrients.

Here are some recommendations.

If you’re 50 or over you should make sure you’re getting a total calcium intake of at least

1200 milligrams daily and a Vitamin D intake of at least 800 to 1000 units daily.

Here are some sources of dietary calcium:

  •  Dairy Products including milk, yogurt and cheese
  • Nuts such as almonds and various green vegetables such as broccoli
  •  Fish with bones such as sardines, and mackerel and calcium fortified juices and cereals.

So, yogurt with fruit, almonds and maybe even a little cereal sounds like lunch. So does a salad with sardines, and a little raw broccoli. How about a nice piece of fish with a smaller salad. You might try some cheese and fruit with a glass of fruit juice. OK, wine. You get the idea. Get your calcium from food and you don’t have to take supplements. But if you do, most people have a better time digesting calcium citrate than calcium carbonate, but they both work fine.

Sources of Vitamin D include:

  • Fatty fishes such as salmon and mackerel and Vitamin D enriched milk, juices and cereals.
  • Although your skin can make vitamin D when exposed to sunlight, sun block prevents vitamin D production.

By now you’re making up your own healthy bones recipes so I don’t have to suggest a Salmon, mackerel, milk, fruit juice and cereal smoothie do I?

But if you’re like most people and wear sun block and don’t get enough D in your diet you’ll need to take a supplement to get your 800-1000 units of Vitamin D.

MORE BONE HEALTH DIET DO’s

Research suggests nutrients such as magesium, potassium, Vitamins A, K & C found in certain vegies and fruits may help foster better bones. It is recommended to eat about 12 ounces of fruit and 16 ounces of vegies daily.

Here is a list for your concoctions:

  • Magesium include: Raisins, potatoes, sweet potatoes, plaintains, squash, artichokes, beet and collard greens.
  • Potassium include: Oranges, orange juice, bananas, prunes, papaya, avocados and tomatoes.
  • Vitamin A: Mangoes, cantaloupe, carrots, sweet potatoes and spinach
  • Vitamin K: Spinach, brussels sprouts, cabbage, kale, collard, turnip and mustard greens.
  • Vitamin C: Oranges, pineapples, payayas, grapefruits, lemons, strawberries, red and green peppers, broccoli and brussel sprouts and cauliflower.

BONE HEALTHY DIET NO’s

One bit of bad news is too much alcohol or caffeine can add to bone loss; and soft drinks particularly colas that have both caffeine and phosphorous (bad for your bones) may be a double whammy.

So that’s my quickie eating for your bones report. Don’t try that smoothie; it’s nasty.

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Healthy Life!

Healthy LifeHealthy Life!

What do we want for the second half of our lives? Health and mobility are at the top of my list. It boils down to a healthy life!
Keeping all my marbles into my old age is right up there too. Financial security is nice but without those other three, it’s a distant fourth. So how do we do it, maximize our chances of health into our old age?

We all know how. Eat healthy, exercise, get regular checkups, reduce stress. It’s a simple formula. So why is it so hard to do?

You know, I don’t think it’s hard to do, but I do think not doing it is a lot easier. The path of least resistance is paved with delicious processed foods, wines and spirits that hit the spot at the end of a day, lounge chairs that give you a massage and play your favorite tunes, remotes and DVRs that offer sedentary adventure with the push of a button, games that appeal to your inner super hero. It’s a long list and it’s become our way of life. Who wants to eat healthy, exercise, yada yada yada when you’ve got all that?

Well, if you want a healthy life, or maybe a second half at all, I suspect you do.

So, I’d like to offer a method that may take some of the sting out of making the necessary lifestyle changes.

Healthy Life Changes

· Start by adding one good thing. Don’t take away anything just yet. Just add one good healthy thing and try to make it something important enough to keep it going for a lifetime.
Make your own list of good things. But may I suggest starting with exercise as the first good thing. It worked for me and I’ve found getting moving, and eventually fit, helps my clients feel motivated to make all the other changes on their list.

Here’s a short video that will give you the beginner’s fitness formula I use with my clients for a Healthy Life.

Healthy Life Steps

· Ease in to adding that new good thing.
Too much of a good thing tends to be short lived. Pamper yourself a bit. Stay in your comfort zone while moving gently but steadily forward

· Add a second.
Once the first healthy thing is solidly a part of your life, add another. It can be anything good like eating more fruit or stopping for a slow count to 10 and a few deep breaths when you feel stressed.

· Cut one bad.
Once you’ve got two going try cutting out an unhealthy or less healthy thing. See where I’m going here. Gradually add two good, cut out one bad. Substitute old favorite foods for new healthier favorite foods. Add taking a walk; get rid of sitting around watching as much TV.

· Easy does it.
There’s no need to go to extremes. Keeping it up is the key. Little by little you’ll be substituting a healthy lifestyle for a less healthy lifestyle. It’s a constant journey. You’ll never arrive because your destination keeps changing. The more you do the more you’ll want to do. You set a goal and achieving it puts you in sight of a new goal.

· Expect speed bumps
Lifestyle changes are not an exact science and one size does not fit all. You’ll need to experiment and find the methods that work best for you. Attitude is key. If you can stay relaxed enjoy ever little victory and shrug off every little setback, the road should feel smoother.
It may be hard to see your progress except in retrospect. Looking back at where you started after a year, you may marvel at the changes you’ve made. Feel free to congratulate yourself.

*Physical Fitness and All-cause Mortality Blair et Al Jama 11/3/89

http://www.ncbi.nlm.nih.gov/pubmed/2795824

Mortality trends in the general population: the importance of cardiorespiratory fitness
J Psychopharmacol. 2010 Nov; 24(4_supplement): 27-35.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951585

Health benefits of physical activity: the evidence: CMAJ. 2006 Mar 14; 174(6): 801-809.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378

For more health and fitness information and at home exercise programs please visit www.mirabaiholland.com

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Walking From The Core

MIRABAIWALKTREASURYHILL_WEB_9289I’ve been shooting some walking sequences in the Colorado Rockies these past couple of weeks and it’s been spectacular. We planned it just right. The aspens are turning gold, and that clean crisp flavor of Fall is in the air.

It’s a perfect time to walk, and walking is about as perfect a human exercise as we’ve got. It’s a great combination, Fall and walking: not too hot, not too cold, lots to look at. And, doctors always want us to walk when the tell us to get some exercise. I wonder if they walk themselves. So your doctor should be very pleased when you call and say “I’m starting a walking program, what do you think”? Do check with your doctor to make sure you don’t have any issues that will keep you from brisk walking, and then if all’s good, get to it.

Besides getting a great cardiovascular workout you’ll strengthen and sculpt your legs and butt. If you swing your arms you’ll get some shoulder action too; all this while leaf peeping, or people watching if you’re in the city, and enjoying the fall air.

There’s been plenty of buzz lately about core exercise and how a strong core, the abs, back, butt and upper thigh muscles, can keep you mobile into old age. There’s a lot of truth to that. The core muscles hold you torso erect and promote good posture and general body strength.

If you do it right, walking can strengthen your core and improve the way you walk at the same time.

A weak core makes you slouch and walking slouched messes up your gait and can even give you back injuries. Start by standing tall with your head over your shoulders, shoulders over your hips, hips over the feet, abs pulled in. If you’re not used to it, it’ll feel like work at first. But, try keeping that posture while you walk, even for 5 minutes at a time. It will become more and more comfortable. You’ll start to realize it’s the natural way for humans to stand and walk. Your gait will improve, your core will get stronger, you’ll be less fatigued and you’ll enjoy your walks more. And won’t you look cool and snappy out there with that perfect gait.

I’ve got another week of walking in the Rockies for a living and I’m enjoying every minute of it; being out in the open air, checking out the fall color and looking cool and snappy.

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Water Ballet Exercise

Water Ballet ExerciserWater Ballet Exercise!

We are filming for several hours a day starting at the crack of dawn. The weather is cooler but not for long. My only relief has been to strip off my workout clothes, which are almost pasted to my body, jump into a swimsuit and plunge into the pool. After about 45 minutes of laps back and forth I get an idea. What if I try some exercises in the water, holding on to the side of the pool? Doing some Water Ballet Exercise in the water, while cooling off is not such a bad idea I’m thinking. So I try one of my on land favorites for my legs and butt. I like it! I can really feel it working. It may be even more effective with the water for added resistance. This Aqua Ballet Workout not only tones your lower body but it also helps to elongate your muscles while you are doing it. And because you are in the water, you are adding resistance to strengthen your legs and butt while at the same time using your core muscles to help keep your body upright and balanced.

Try this Water Ballet Exercise to Tone Up Your Legs and Butt

Stand facing front, heels together, feet turned out. Hold on to the edge of the pool with your right hand. Slowly bend left knee, bringing foot up to right knee forming a triangle. Slowly stretch leg in front of body. Then bring foot back to the knee of the standing leg and return to the starting position. Repeat 4 times to the Front, Side, and Back.

Water Ballet ExerciseWater Ballet ExerciseWater Ballet ExerciseWater Ballet ExerciseWater Ballet Exercise

 

 

 

 

 

 

 

Turn around and repeat exercise on the other leg holding on with your left hand. Enjoy this Water Ballet Exercise.

For more health and fitness information and at home exercise programs please visit www.mirabaiholland.com

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Better Sleep

Better SleepLooking to get better sleep? We all love a good night’s   sleep. But did you know that not getting one not only makes you dull and stressed, it can also make you pack on the pounds.

Health experts recommend eight hours of sleep a night for most adults. Yet so many of us get fewer than six-and-a-half hours during the work week.

Too little physical activity is clearly part of why we’re overweight. But a lack of sleep may make weight loss and weight control more difficult by altering your metabolism. It may also be changing your eating and exercise patterns.

In a Japanese study, children sleeping less than eight hours a night were almost three times as likely to be overweight.

Lack of sleep may change hormone levels and thus influence weight gain. Higher levels of the hormone insulin have been linked to a shortage of sleep.

Because insulin promotes fat storage and controls blood sugar, extra insulin could make weight loss more difficult.

Studies also show that a lack of sleep leads to lower levels of the hormone leptin, which can cause an increased appetite. Sound familiar?

A third hormone affected by too little sleep is cortisol, linked by research to stress. When people feel threatened or stressed, their cortisol levels rise in a “fight or flight” reaction. In one study, people whose cortisol levels rose highest in response to stress had more waistline fat – and fat at the waist is related to the greatest number of risks for heart disease and other ailments. So what can you do to get better sleep?

Better Sleep With Aerobic Exercise

Results from a Stanford University study show exercise, particularly aerobic exercise in the late afternoon or right after work can turn this all around.

The physical stress of aerobic exercise produces fatigue and a rise in body temperature. A few hours later, your body temperature drops. That coupled with the fatigue from your exercise triggers your brain to induce a deeper, longer better sleep.

Better Sleep

What time of day you do is as important as doing it. If you exercise too close to bedtime you may be up for hours climbing the walls. Getting a half hour brisk walk is all it takes.

If you belong to a Gym, get there and mix it up on the cardio machines.

Or get yourself a good cardio dance video by a certified instructor.

In any case quality zzzzzs equals quality of life and may even increase longevity.

For more health and fitness information and at home exercise programs please visit www.mirabaiholland.com

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New Year New You

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New Sneakers: The Right Pair For You

Sneaker-Test-WEB_6209When Spring is just around the corner I get lots of emails saying, “ I’d like to get a pair of new sneakers. What type of athletic shoes should I buy for walking or jogging outside? ”
There’s no one answer. There are just about as many types and brands of new sneakers  as there are feet. Yours are unique, but one rule applies to all. This is how to treat your feet!

New Sneakers: How To Choose Your Next Pair

New sneakers need to feel great right out of the box. No break-in!  They also need to be sport specific. Stick with a shoe that’s designed for your particular activity.

So how do you pick a shoe? Ask your feet.

Check out the regular shoes you have at home. Where are they worn down?

If they’re worn on the inside edge you have low arches and point your feet inward. Try athletic shoes with good arch support.

If your shoes wear on the outside you point your feet outward. You need a shoe with more cushioning and good lateral support.

If you have even wear on your heels, you walk and run with your feet mostly straight ahead. You can buy any quality shoe that feels good on your foot.

What is a quality shoe anyway?

  • Heel box needs to be on the stiff side and comfortably keep your heel from popping out
  • The toe box needs to flex but not so much as to let your foot twist. Your big toe shouldn’t hit the front of the shoe
  • The upper needs to surround your foot and give it the amount of comfortable support your particular foot needs
  • The shoe should have enough cushioning to absorb impact but not so much as to make it unstable
  • You should be able to get a good pair for under a hundred bucks

But what about toning shoes? The principle behind these is that the design of the shoe’s sole keeps you off balance; and because you’re always working to keep your balance, you work harder, burn more calories, use your muscles more and therefore get a better workout and a more toned body.

I can’t speak first hand about these because I’ve never worn a pair.  But I do have a close friend who swears by them.   Her enthusiasm peaked my curiosity and got me Goggling.  I found a study by the American Council on Exercise. This is the non-profit organization that tests and certifies fitness instructors throughout the US. They tested all the major brands of toning shoes against regular athletic shoes.

Their study found no significant difference between the Toning shoes and the regular shoes.

The bottom line is there is no silver bullet. A lot of this is trial and error.  It’s all about the fit; and if the shoe fits, it will be a treat for your feet when you wear it.

For more health and fitness information and at home exercise programs please visit www.mirabaiholland.com

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