Fashion Flash Monday!

Fashion Flash

 

 

 

 

 

 

 

Fashion Flash Fab’s Host is Erika from http://www.notesfrommydressingtable.com Erika is a beauty blogger bringing you all the best news and deals for women over 40. She shares the wonders of the beautiful things that land on her dressing table and more…

Join her and the rest of the Fashion Flash Team with the latest in fashion, beauty, travel, fitness and more.

We strive to help you look and feel your best.   Click here  to read more

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ShapeUp Outdoors

ShapeUpSHAPEUP!

I love to get out in the Spring after a Winter of exercising indoors. Even if you haven’t done much over the winter, the green smell of plants and flowers in the air and switching on to daylight savings time are great motivators.
Start with a duration you’re comfortable with and work your way up. I do some standing pushups and a couple of stretches at the end of my walk to round out the workout.

 

 

 

ShapeUp Exercises

No equipment necessary, just your favorite tree. Here is what I do:

Standing Pushups: Stand facing your tree and stretch arms in from of you, chest level and place hands on the tree a few inches apart. Keeping your body straight, slowly bend elbows until your chest is close to the tree and push back with a single thrust.

 

Work up to 20 reps. Works chest, and arms.

 

 

 

Back Extention: Stand facing your tree and stretch arms in front of you slightly below chest level.
Place hands on the tree a few inches apart. Keep arms stretched as you bend back lifting your head chin up while contracting your abs. Hold for 10-20 seconds. Stretches back.

Front Thigh Stretch: Stand facing your tree and hold on with your left hand. Grab your right ankle and gently pull heel towards buttocks. Hold for 10-20 seconds. Then switch legs. Stretches the front thigh muscles.

 

 

Shapeup and enjoy the process of getting and staying fit this Spring.

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Fashion Flash Monday

Fashion FlashFashion Flash Fab’s Host is Cindy from PrimeBeautyBlog! Cindy is a beauty and skincare expert bringing you all the best news and deals for women over 40.

Join her and the rest of the Fashion Flash Team with the latest in fashion, beauty, travel, fitness and more.

We strive to help you look and feel your best.Click here to read more

 

Fabulous Forever WorkoutsGET STRONG, LIVE LONG! SHOP NOW GET 25% OFF ALL MIRABAI’S PRODUCTS PUT CODE: FABWKOUTS CLICK HERE

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FABULOUS FOREVER WORKOUTS

Fabulous Forever WorkoutsFABULOUS FOREVER WORKOUTS!

I’d like to remind you if you are still in that winter slump, to get moving again if you want to “live long and prosper”.

So to make it easy on you to spring into shape, do these 5 Most Important Workouts at least 4-5 days a week even if you begin with a little as 5 minutes a day working up to about 30 minutes.

Tip: Plan your workout:

Try to exercise as much as you can at the same time every day.

FABULOUS FOREVER WORKOUTS:

Have your workout clothes and accessories ready ahead of time so you can grab and take them with you or put on and go!

Fabulous Forever Workouts1. Aerobic Training

Feeling sluggish? Believe it or not a daily dose of aerobic exercise can help provide you with more energy and stamina. Aerobics is any activity that uses your large muscle groups like brisk walking, swimming, jogging, biking, climbing stairs, or low impact cardio dance. Starting out with as little as 5 minutes a day and building up to 30 minutes will help lower your blood pressure, increase your good cholesterol, HDL, improve your lung function, strengthen your heart, burn calories and elevate your mood.

Fabulous Forever Workouts2. Muscle Strength

Flab is one of those things we all really hate. What’s worse than wearing something that will reveal that little wiggle.

Studies show that if we do nothing we will steadily increase body fat as we get older.

So an inactive 25 year old woman may be at 23% (normal range of %body fat) but if she stays inactive by the time she is in her 60’s she can be as high as 43%.

The good news is this is completely reversible by adding some strength training exercises. And it doesn’t take much: just twice a week for 30 minutes or so.

Make sure you leave 24-48 hours in between for muscles to recover and grow.

Use your own body weight with push-ups (beginners can do them against a wall and modified squats or lunges. Start with a few and build up to 15 reps.

Or use resistance bands or hand and ankle weights. For this, you may need some professional help like purchasing an exercise video with a certified instructor, joining a gym or working with a certified personal trainer. Once you learn a simple routine you can do you can slowly increase the weight as you get stronger.

Tip: Start with 8 reps for each exercise. If you can’t finish the set the weight is too heavy. And if you can do a few more, you need more resistance. The key is to listen to your body.

Fabulous Forever Workouts3. Flexibility Training

When was the last time you could touch your toes? Or in the morning when you wake up do you feel stiff? If this sounds like you then doing a few stretches every day could help you move more freely and even reduce muscle aches and pains.

Here are 4 easy exercises that targets some those tight muscles:

Neck Stretch (try doing it in the shower when your muscles are warming up)

Back Stretch

Hamstring stretch

Calf stretch

Try holding the stretch for at least 10-20 seconds!

Try doing an easy stretch or yoga video or class even once a week can help increase your flexibility.

Fabulous Forever Workouts4. Balance training

Because we see in older adults a loss of balance, which results in more falls,” noted Holland.

— You can do this standing in line at the grocery store

— Stand on one leg and see if you can let go of the shopping cart

— Hold for about 10 seconds

— Also try standing on your tippy-toes and holding for a few seconds

— Balance should be done everyday — all you need is two to three minutes

Fabulous Forever Workouts5. Core training

“We see so many people as they get older avoiding their abs, which results in a bad back,” said Holland. “They’re not really supporting upper torso.”

— Try a few minutes of abdominal exercises

— Reverse curl while you’re lying in back and pull your knees into you

— Hold for five seconds and release

— Start with 10 reps a day and work your way higher

— Crunches are key — not full sit-ups — because some people can do more damage than good

— Keep back on the floor and don’t go all the way up

— Really concentrate so you can feel you’re abdominal wall contracting

— This will help support your back

 

Fabulous Forever WorkoutsGET STRONG, LIVE LONG! SHOP NOW GET 25% OFF ALL MIRABAI’S PRODUCTS PUT CODE: FABWKOUTS CLICK HERE

 Follow Mirabai Holland: Certified Health Coach & Certified Exercise Physiologist:

 

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Fabulous Forever Health IQ Mirabai Holland

MIRABAI HEALTH-health-issuesReady to test your Fabulous Forever Health IQ?

As we are into a new year, it’s time to remind ourselves to be vigilant about our health and fitness. Test your Fabulous Forever health IQ with this at home quiz. Answers are at the end.

For more info on women health and fitness and at home exercise programs come and visit me at www.mirabaiholland.com

Any questions contact me at askmirabai@movingfree.com

Fabulous Forever Health  I.Q. Test Yourself Now!

Fabulous Forever Health IQ Self-Quiz
(answers at end)

1. What is the number one killer disease of women?
a. Osteoporosis
b. Breast Cancer
c. Heart Disease
d. Diabetes

2. What does osteopenia mean?
a. Low muscle mass
b. Low bone mass
c. Another word for osteoporosis
d. Strong bones

3. What is the normal % of body fat?
a. 15-20%
b. 22-30%
c. 25-35%
d. 30-35%

4. Which one of the following blood pressure readings is considered a risk factor for heart disease?
a. 110/70
b. 115/80
c. 120/80
d. 140/90

5.What helps to pick up metabolism?
a. Lean muscle mass
b. 1000 calorie a day diet
c. Sleeping 8 hours a night
d. Meditation

6. How much body fat does the average 65 year old woman have?
a. 30%
b. 37%
c. 43%
d. 50%

7. What is sarcopenia?
a. high muscle mass
b. low bone mass
c. high bone mass
d. low muscle mass

8. What is interval training best for:
a. Picking up the metabolic rate
b. Adding variety to your routine
c. Making it easy to get a drink of water
d. Both a & b

9. An optimal program for older people would include activities to improve:
a. strength, flexibility and coordination
b. eyesight
c. digestion
d. jogging

10. What body shape is the one that puts you at less risk for both heart disease and breast cancer?
a. apple
b. pear
c. banana
d. pineapple

11. To be at less risk for heart disease your total cholesterol should be:
a. Above 200
b. Below 200
c. Between 200-220
d. Between 220-225
12. Which is the “good” cholesterol
a. HDL
b. LDL
c. NDL
d. Margarine

13. How much exercise should you do?
a. At least 3-4 times a week, 30 minutes at 60-90% max heart rate.
b. At least twice a week, 60 minutes at 70-90% max heart rate
c. At least once a week, 60 minutes at 80-85% max heart rate
d. At least twice a week, 30 minutes at 70-90% max heart rate

14. What is the equation of finding your target heart rate?
a. 220-age x %
b. 200-age x %
c. 220 x age – %
d. 200 x age – %

15. What does aerobic exercise do?
a. Helps to stimulate metabolism and reduce LDL
b. Helps to develop stronger abdominals and back muscles
c. Helps to build a stronger heart muscle
d. a & c

16. What are the risk factors for heart disease that you can control:
a. Family history, age, menopause
b. Inactivity, excessive alcohol, and high blood pressure
c. Smoking, high cholesterol and triglycerides
d. b & c

17. How often should you weight train?
a. Every day
b. 3 days in a row, 2 days rest
c. 2-3 times a week, alternating days
d. None of the above.

18. How often should you perform a Breast Self-Examination?
a. every other week
b. Once a month (if still menstruating best time a week after the start of your period)
c. Once every week
d. None of the above.

19. When should you start getting annual mammograms?
a. After age 40
b. After age 45
c. After age 50
d. After age 55

20. What are the best types of exercise if you have had breast cancer?
a. Light strengthening and stretching exercises.
b. Walking and swimming.
c. High intensity strength training
d. a & b

21. 54 million Americans at risk for Osteoporosis; what % are women?
a. 60%
b. 70%
c. 80%
d. 90%

22. By the time women are 70 they can lose up to
a.15% bone mass
b. 20% bone mass
c. 30 % bone mass
d. 45% bone mass

23. As a woman goes through menopause what is the main factor that causes bone loss?
a. loss of estrogen
b. fatigue
c. hot flashes
d. light headed

24.What are the 3 areas at most risk for osteoporotic fracture?
a. Spine, neck, foot
b. Hip, shoulder, foot
c. Spine, hip, wrist
d. None of the above.

25. What type of exercise is not particularly effective for loading your bones
a. Weight training
b. Walking
c. Swimming
d. Jogging
ANSWERS: 1. c, 2. b, 3. b, 4. d, 5. a, 6. c, 7. d, 8. d, 9. a, 10. a,11. b, 12. a, 13. a, 14. a, 15. d, 16. d, 17. c, 18. b, 19. a, 20. d, 21. c, 22. c, 23. a, 24. c, 25. c

Feel free to share  your Fabulous Forever Health IQ.

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Getting Fit: Find Fabulousity!

Getting FitGetting Fit: Find Fabulousity!

I was back in my home town recently, where I taught for over 20 years. I missed my ladies so I decided to take some of my former students out for tea and dessert.

I thought for a minute the dessert part was a bad idea when a couple of them wouldn’t eat a piece of cake in front of me. But when I dug in, moderately of course, the party got started in earnest.  Ever the moderator, I asked them each to share things that were important in their lives over the past year.

As we went around the circle, they spoke of getting pregnant, daughter’s weddings, losing your job, becoming a gym rat, outliving heart disease, surviving menopause, the joy of grandchildren, and a trip to China.

Maybe because I was their host, the conversation drifted toward how getting fit had changed their lives.

They shared stories about feeling invisible, not sexy, not pretty, having no energy and feeling like a lump. One remembered showing up in my office, tearing her hair out saying my doctor told me I need to do something, I’ve got serious health issues, but I hate to exercise. What do I do?

She said, I told her “I’m going to give you exercise you can look forward to instead of dread.”

Getting Fit: Find Fabulousity!

Most of my work is done with women who haven’t been active in a while. My coaching style is to start people wherever they may be physically and emotionally and get them moving, gently, and pleasantly. If the first experience is pleasant, you’ll want a second and the third and so on. Sustainability is the key to getting fit and staying fit successfully. And that’s what happened with these ladies. But something else remarkable happened too.

They told me getting fit had given them the self confidence to pursue things they would never have dared to try; that the change in their bodies had kindled a change in the way they saw themselves. Instead of feeling invisible they felt fabulous and that Fabulosity had spilled over into the rest of their lives. As much as I would love to take all the credit for this transformation, I think that it boils down to healthy body, healthy mind;

Getting fit was the key that unlocked the door to their potential.
Pretty cool huh?

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Heart Health News

Heart Health NewsHeart Health News: Eat Berries, Drink and Be Fit! It just may help to save your  heart and the one that you love!

Since heart disease is the No. 1 killer of women and men in the U.S., I thought I’d focus on prevention. After all, if you prevent heart disease, you’re very unlikely to die from it.

Heart Health News Research

A Harvard study says women who eat three or more servings of strawberries or blueberries a week can lower their risk of heart attack by 32 percent. The study also said grapes, eggplant and blackberries may work too. It’s those flavonoids again. The antioxidants you find in red wine, dark chocolate, green tea, apple skin, etc. Rule of thumb: The darker the color, the more flavonoid content. They slow down your aging clock and prevent disease by keeping free radicals from damaging cells in your body.

Free radicals are incomplete molecules looking for an electron so they can complete and stabilize themselves. Sounds like something you’d hear in therapy. They steal an electron from a neighboring molecule, turning it into a free radical and setting off a chain reaction. They contribute to the aging process and a wide range of diseases.

We form them naturally when we breathe and metabolize. Free radicals don’t wreak havoc with your body until you have too many of them. They can be formed by oxidative stress, like intense exercise, smoking and exposure to environmental toxins.

Enter the flavonoids. They give the free radicals one of their electrons and stop them in their tracks. They help prevent heart disease by stopping LDLs (bad cholesterol) from breaking down and forming plaque in your arteries.

Nowadays, you can get berries year round, and they are a perfect low-calorie food, alone, in yogurt, or sprinkled on your cereal. So let’s have a few servings of berries, some eggplant, and maybe a square of dark chocolate for dessert. Not such a major lifestyle change.

Heart Health News: Since we are talking about prevention, how about stress?

A series of studies by Columbia University Medical Center says whether or not we perceive ourselves as stressed can be a measure of whether or not we’ll have a heart attack in the future. So from now on, I’m not going to perceive myself as stressed. Yeah. Good luck with that.

Seriously: My clients who exercise regularly, particularly aerobic exercise, tend to think of themselves as being more relaxed. And they are more relaxed. Aerobic exercise releases endorphins, the body’s natural tranquilizer, and they know they’re getting the heart benefits of all that cardio. To get the maximum benefit from cardio exercise, most people should build up to 45 or more minutes at 60 to 80 percent of your max heart rate. If you’re just starting out, you can ease in with a few minutes a day at a comfortable pace and add more as it gets too easy. But here’s the rub: Aerobic exercise, because it requires so much oxygen, is an oxidative stressor. It produces free radicals.

People who exercise once in a while or really hard only on the weekend are more at risk for producing harmful levels of free radicals. But studies have found that people who exercise regularly tend to adapt and produce enzymes that create antioxidants minimizing free radicals’ negative effect.

So here’s the formula: Eat berries, dark chocolate and get regular cardio so you don’t perceive yourself as stressed. It’s an eclectic concoction, but I think it’s tastier than one of those midnight vegetable smoothies. Don’t you?

EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!

Check out my 25% discount  on all my products. Put FABNOW AT CHECKOUT GOOD UNTIL 3/31/17

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Fashion Flash: Happy Valentine’s Day Edition

Fashion FlashWelcome to Fashion Flash Happy Valentine’s Day Edition!  I’m your host, Health & Wellness Blogger, Mirabai Holland from MovingFreeWithMirabai.com.  Loving one’s self and living an empowered life is about the best Valentine’s gift you can give to yourself and to others. Of course a little romance doesn’t hurt either. We Fashion Flash Bloggers give you the best in Fashion, Beauty, Health, Lifestyle and Style so you can feel and look your best on Valentine’s Day!

 

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Visit Erika’s blog and enter to win her giveaway for a beautiful sterling silver, white topaz and pink quartz crystal heart necklace from Peace & Love Jewelry!

 

 

 

No-nonsense beauty blog logo

Roses are the traditional flower for Valentines Day– but they are so  much more. Deb of No-Nonsense Beauty Blog revels the health and beauty benefits of roses.

 

 

 

ready_or_not_screen_print_boston_artist_nick_ward2Allison from Never Say Die Beauty takes a break from beauty and recommends some adorable, affordable gifts for your Galentine or treats for yourself for Vday or any day!

 

 

 

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Society Wellness reminds us that water is required for everything from regulating blood pressure and body temperature to making sure your heart works correctly. Find out more reasons you should stay hydrated for optimal health. 

 

 

 

 

 

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. Inka visits Amasaya, the site of Turkey’s most famous and tragic love story. What 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.

 

 

 

Second-LivesHealth care is a part of the public conversation these days.  Jeanne Pinder has been on the case for a while deciphering what medical treatments and drugs really cost and creating a business around it, her second life.

 

 

 

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Barbara Hannah Grufferman, author of THE BEST OF EVERYTHING AFTER 50 and AARP Contributor, started running only after she turned 50, which helped her lose weight, get strong, and feel good. Here’s what happened when she took a little break from running. 

 

 

 

 

 

BEAUTY INFO ZONE LOGO HEARTIs travel on your mind now that winter has taken over? At Beauty Info Zone Marcia’s making plans on what to pack and the newest Panasonic Travel Dryer will be the first thing in her suitcase.

 

 

 

 

 

 

PRIMEBEAUTYScreen-Shot-2012-05-28-at-6.15.05-AM-300x62Prime Beauty is choosing her readers as her Valentine this year. Take a look at the stunning Peace and Love Earrings she’s giving away to 2 lucky readers. They are a $336 value!!

 

 

Tania Stephens blog logo The classic denim jacket. Everyone needs this staple in their wardrobe. Come join Tania as she shows you how versatile this jacket can be.

 

Feeling and looking great is a wonderful Valentine’s day and every day gift to give to you and those close to you.

Check out my holiday 25% discount  on all my products. Put FABNOW AT CHECKOUT GOOD UNTIL 3/31/17

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Swim Down Your Blood Pressure

I find myself swimming most days of the week for about 45 minutes. And though I do my regular exercise (weights, stretching and aerobics) I am experiencing a whole new level of mind-body fitness in the water. No matter what’s on my mind, or how tired I might feel every single time I immerse myself, the movement of my body, and the rhythm of my breath put me into an alpha state and the time just flies by.

I got to wondering about the science of all of this. And sure enough a study published in The American Journal of Cardiology found that swimming lowered blood pressure substantially in adults over 50. Participants built up to 45 minutes three to four times a week and lowered their blood pressure an average of 9 points. (That’s as much as some blood pressure medications according to the Mayo Clinic).

Other aerobic exercise like cardio dance, brisk walking and biking also works. But swimming has virtually no impact on your joints, and gliding weightlessly through the water with a rhythmic stroke creates a mantra that induces a meditative state which is also know to help reduce blood pressure.

I hate to get techy now that I’m all relaxed, but just so we are all on the same page, blood pressure is the pressure your blood vessels experience when blood is pumped through them by your heart. Two numbers represent the pressure leaving and returning to your heart. The first number is called systolic blood pressure, when your heart pumps out. The second number is diastolic blood pressure, when the blood enters your heart from the lungs. Normal blood pressure is about 120/80 and high pressure starts around 140/90.

So try taking some of your aerobic workouts into the pool, and get some swimming in. Your blood pressure may thank you for it.

As always be sure to check with your doctor before beginning any exercise program.

*Effects of Swimming Training on Blood pressure and Vascular Function in Adults Over 50 Years of Age http://www.ajconline.org/article/S0002-9149%2811%2903445-X/abstract

Here are the blood pressure guidelines from the American Heart Association

Autumn Weight Loss PlanTAKE CHARGE OF YOUR HEALTH!

GET STRONG, LIVE LONG!

PUT FABNOW2 at checkout and get 40% off until March 31, 2017

 

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New Year Fitness Resolutions: 5 Myths

Ease-in-Boot-StillNew Year Fitness Resolutions often fail!

Many of today’s fitness programs are all about the quick sell and even quicker results. Many are based on dangerous fitness myths.

To success in fulfilling those New Year  Fitness Resolutions here are 5 fitness myths to steer away from:

New Year Fitness Resolutions: Myth #1: Pain Equals Gain

It is a popular misconception that only when you feel the pain are you gaining anything from your workout.

“The “no pain, no gain” mentality contributes to more injuries and more burnout than any other fitness factor, especially among my age group (baby boomers). It is wiser to exercise sustainably over a longer term, than to push yourself to the breaking point.

New Year Fitness Resolutions: Myth #2: A Taskmaster Equals the Best Teacher

Reality Exercise Shows that have recently become popular portray drill-sergeant-style trainers as being the most effective fitness mentors.

While leveraging fear and using intimidation techniques may mean instant short-term fitness results, they’re sending the wrong message about how to get and stay fit for a lifetime. Attainable short-term goals and positive reinforcement are more likely to create good fitness habits that are sustainable for life

New Year Fitness Resolutions: Myth #3: Pumping up the Volume Equals Pumping up Your Physique

It seems some fitness instructors think screaming louder and blasting the bass is motivational. It’s time to think again.

While high-decibel workouts might be temporarily motivational, over time these techniques become draining and stressful leading to faster fitness burnout. Look instead for uplifting music and gentle coaching in your workouts.

New Year Fitness Resolutions: Myth #4: Fitness Equals a Fight Against Your Body

Sales pitches that encourage “shaving off the pounds” and busting your abs or your butt have solidified the image of fitness as a battle against your body.

Fighting is not a sustainable activity or philosophy. Instead, think of partnering with your body. Meet it where it is at right now and provide the environment and tools to reveal your body’s best potential. When you take this approach you are setting yourself up for success every step of the way.

New Year Fitness Resolutions: Myth #5: Force Equals Fit

Today’s popular exercise routines promote pounding your body into shape. But ancient fitness modalities, such as Yoga and Tai Chi had it right.

Fitness is not about pumping the most iron or performing the most reps, it is about teaching your body how to move efficiently, using all of your muscles groups, and sustaining these movements over time. Exercise including strength training should be approached as a gradual lifetime process. This way, exercise becomes a pleasure not a chore and you have a much better chance in having your New Year Fitness Resolutions succeed.

Autumn Weight Loss PlanTAKE CHARGE OF YOUR HEALTH!

GET STRONG, LIVE LONG!

PUT FABNOW2 at checkout and get 40% off until March 31, 2017

 

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