Fashion Flash Online

Fashion Flash OnlineOur FAB Fashion Flash online host is Erika from notesfrommydressingtable

Erika is great at researching and promoting the best beauty products she can find! 

 

 

 

Fashion Flash Online

We Fashion Flash online bloggers  as always give you the best up-to-date info and products to help you be and feel your best this week.

As far as the latest in my world of health and wellness, please check out this health coaching video. Are you are ready to break the cycle of failed diets, exercise programs with no results? Do you have low energy, high stress or persistent health issues?

YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION FOR WOMEN  CONTACT: askmirabai@movingfree.com
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Aerobics May Improve Memory

Aerobics May Improve MemoryAerobics May Improve Memory.
I became interested in exercise and memory several years ago when my older students began to tell me that their memories seemed to improve after they took my class.
I was teaching mostly dance-exercise in those days. I started with simple steps and built up to a pretty complex routine.
There has to be a connection I thought, between the physical movement, making your brain learn this routine, and improved memory.
I’m no scientist but I was curious. So I started to break it down.
What I was having people do is learn short phrases of movement and then link them together. The cardio dance routine required them to move forward and back, side to side, remember specific steps; and stay in rhythm.
This was a real challenge for many of my students who had never done anything like this before. As they got more proficient, the class became a social gathering; because of this shared experience.
My students felt energized afterwards, not exhausted. They told me that besides getting a good body workout they were getting a memory workout as well. They said they could actually remember things better.
I wondered if there was science to support our anecdotal experience.
I contacted a couple of local Alzheimer’s specialists (there was no internet back then) and they told me – you’re probably right but there weren’t any specific studies on this more than 20 years ago.
Even now the research is not conclusive. But, technology in the last 15 years has allowed science to discover a lot more about the brain.
Vascular memory loss has been linked to heart disease and cardio fitness is a major factor in preventing and managing that issue. Aerobic exercise increases the amount of oxygen supplied to the brain improving mental function. Cardio fitness has been shown to reduce loss of brain cells in older adults.
A study of 1,449 older adults shows those who in middle age exercised vigorously enough to perspire and breathe hard for 20 to 30 minutes at least twice a week reduced their risk of later developing Alzheimer’s disease by about 60 percent.*
But cardio is just part of the equation.
Research published in the New England Journal of Medicine suggests that certain types of dance, particularly with routines to learn and remember, may help prevent age-onset memory loss and diseases like Alzheimer’s. “…. cognitive activity may stave off dementia by increasing a person’s “cognitive reserve.” **
And a study conducted at the Karolinska Institute in Stockholm, says activities that combined mental and social as well as physical stimulation offered the greatest protection against dementia***
Activity is the active word. Be physically active, mentally active and socially active, preferably all at once. Taking a Cardio Dance class or getting together with friends to do a Cardio Dance DVD is a good place to start. And to this day, when I start my cardio dance class I say,
“It’s time to workout our hearts and minds!”

*Rovio, Suvi; Kareholt, Ingemar; Helkala, Eeva-Liisa; Viitanen, Matti; Winblad, Bengt; Tuomilehto, Jaakko; Soininen, Hilkka; Nissinen, Aulikki; and Kivipelto, Miia. “Leisure-time physical activity at midlife and the risk of dementia and Alzheimer’s disease.” The Lancet Neurology; published online Oct. 4, 2005.
** Dr Joe Verghese, lead author of study conducted at Albert Einstein College of Medicine in New York, N Engl J Med, 2003; 348:2508-2516.
***Karp, Anita; Paillard-Borg, Stephanie; Wang, Hui-Xin; Silverstein, Merrill; Winblad, Bengt; and Fratiglioni, Laura. “Mental, Physical and Social Components in Common Leisure Activities in Old Age in Relation to Dementia: Findings from the Kungsholmen Project.” Presented at the Alzheimer’s Association 9th International Conference on Alzheimer’s Disease and Related Disorders, Philadelphia, Penn., July 17 – 22, 2004. Abstract published in Neurobiology of Aging, July 2004, Vol. 25, S2: p. S313.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761497/

Compared with the control group, the exercise group significantly improved in verbal fluency (p = 0.048), word list delayed recall (p = 0.038), word list recognition (p = 0.007), and total CERAD-K score (p = 0.037)

  • Metabolic syndrome (MS) is associated with an increased risk of cognitive impairment.
  • Aerobic exercise improves cognitive function in elderly people and contributes to the prevention of degenerative neurological disease and brain damage. Dance sport is a form of aerobic exercise that has the additional benefits of stimulating the emotions, promoting social interaction, and exposing subjects to acoustic stimulation and music.
  • In the present study, dance exercise for a 6-month period improved cognitive function in older adults with MS. In particular, positive effects were observed in verbal fluency, word list delayed recall, word list recognition, and the total CERAD-K score.
  • Our data suggest that the implementation of dance exercise programs may be an effective means of prevention and treatment of cognitive disorders.
  • http://journal.frontiersin.org/article/10.3389/fnagi.2013.00075/abstract

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Obesity Scary Numbers

Obesity

Mirabai Holland says “What a wonderful melon!”

Fitness=Longevity. We all know that. But scary obesity numbers proves we’re ignoring the wake up call. Why will there be a 33 % increase in obesity and a 130% in severe obesity in the next 20 years?  (Institute of Medicine)

There’s an atmosphere of over indulgence created by the people who want to sell us stuff. More is better. Bigger is a sign of your success. It’s UPSCALE and we’re taking it quite literally. Hey I like stuff, but it’s gone too far. And it’s gotten uncomfortable.

Between the human cost in quality of life and the astronomical predictions for health care costs, a realistic approach to sustainable wellness has to be the next trend.

It’s like global warming. If we don’t do something about it, we’re done for.

OBESITY NUMBERS RISING:

The Institute of Medicine recognizes this cultural trend and has come up with some pretty stiff recommendations for government, corporations and individuals. They want to establish guidelines for healthy meals in schools, restaurants and public events. They want corporations to start marketing healthier food to children, and they want us all to exercise daily.

Exercise more, sure. Eat healthier, a no brainer but to actually find the sustainable way to keep doing it and then to instill the people you love around you to do it too goes much deeper.

Here are a couple of things you can start with. Fresh produce, organic if you can afford it. It can get pricey. Read labels. I remember going to the grocery store with my mom a few years before she died. She thought of herself as a gourmet but in the store,

I realized she never read labels. She ate stuff that had high sugar, fat and preservatives in it. I said “Hey Ma, take a look at this tomato sauce you just put in your cart”; it’s got a lot of sugar in it. Empty calories for what? Haven’t you noticed that when you eat stuff with sugar you just want more and more of it. Break the chain of craving. To her credit, she listened and changed about half the things she was eating. Better late than never!

Then there’s exercise.If you are going to exercise be active in a way that brings some joy into your life.

Find a few physical activities that you can do consistently. Just mix it up, walk with a friend and gossip, play a game, dance to music you like, and keep on doing it for the rest of your life.

As far as the latest in my world of health and wellness, please check out this health coaching video. Are you are ready to break the cycle of failed diets, exercise programs with no results? Do you have low energy, high stress or persistent health issues?

YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION FOR WOMEN  CONTACT: askmirabai@movingfree.com
 Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

 

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25% OFF ALL DVD AND EQUIPMENT! PRODUCTS UNTIL 8-31-18 Put in coupon code FABNOW at Checkout! CLICK MIRABAIHOLLAND.COM

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Getting Fit: Find Fabulousity!

Getting 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?

As far as the latest in my world of health and wellness, please check out this health coaching video. Are you are ready to break the cycle of failed diets, exercise programs with no results? Do you have low energy, high stress or persistent health issues?

YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION FOR WOMEN  CONTACT: askmirabai@movingfree.com
 Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

 

TAKE CHARGE OF THEIR HEALTH NOW!

25% OFF ALL DVD AND EQUIPMENT! PRODUCTS UNTIL 8-31-18 Put in coupon code FABNOW at Checkout! CLICK MIRABAIHOLLAND.COM

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

 

 

 

 

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Women Over 40 News

Fashion Flash

Our FAB Fashion Flash host is Cindy from PrimeBeauty

Cindy is a wonderful expert and researcher for the best of best beauty products. Visit her site for cutting edge info and product giveaways and deals.

We Fashion Flash bloggers give you what’s new in skincare, beauty, fashion, travel, workouts, nutrition and more.

 

 

 

 

 

 

25% OFF ALL DVDs and Equipment UNTIL 8-30-18 Put in coupon code  FABNOW at Checkout!

 

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Interval Training Workouts

Interval Training WorkoutsInterval Training Workouts Can Spice Up Your Exercise Routine!

If your exercise routine is getting a little stale it’s time for some interval training workouts. These interval training workouts combine periods of lighter exercise with bursts of more intense exercise. You get faster results without knocking yourself out. It’s a great way to jump-start your body again and keep your exercise program fresh.

You can apply the same interval training workouts in the water as well as on land. Here’s a simple interval-walking, jogging or swimming program that will help you get and stay in shape. You will need a watch. (waterproof if used in the water.)

 

Interval Training Workouts

Start walking, or swimming at a slow pace for the first 5 minutes to warm-up, help elevate your core body temperature and increase blood flow to your working muscles.

Then pick up the pace for the next 3 minutes so you start to feel more effort but you can still carry on a conversation comfortably. Then pick up more speed for a 1-minute interval; either faster walking, a light jog or faster swim. Then go back to your comfortable conversation pace for 3 minutes. Alternate between 3 and 1 minute of faster walking or swimming intervals until you are able to sustain about 30-40 minutes 4-5 days a week.

I like to mix up my own interval training workouts alternating the days to get the most variety and training. For instance, do the walking /jogging interval workout on Monday, Wednesday and Friday. Then do the swimming interval workout on Tuesday, Thursday and Saturday. Either way, you’ll find yourself enjoying your interval workouts more, increasing your fitness level, and looking forward to your next interval training workout. Have fun and remember you can be Fabulous Forever!

CONNECT WITH MIRABAI HOLLAND, CERTIFIED HEALTH COACH AND EXERCISE PHYSIOLOGIST: SPECIALIZING IN COACHING WOMEN 40 PLUS on PHONE OR SKYPE CLICK HERE

TAKE CHARGE OF THEIR HEALTH NOW!

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Fashion Flash NEW for Women 40+

Women Over 40 News

Fashion Flash

It’s Fashion Flash Monday! I am Mirabai Holland, from Moving Free With Mirabai and am proud to host our NEW edition of our Fashion Flash Blog for Women over 40.

Our team of expert Fashion Flash bloggers give you the latest tips and best deals in skincare, fashion, fitness, lifestyle and more.

Please check us out.

 

 

BEAUTY INFO ZONE LOGO HEARTHave you tried the brand NYAKIO? It’s a global skincare company that uses pure ingredients from 13 countries across the globe. After trying 3 of their products the Beauty Info Zone team is very impressed with what they’ve created.

Click on my FABULOUS Fashion Flash Giveaway containing all my loves: Books and Cosmetics. Today’s giveaway will bring you three terrific items: the novel LOST INNOCENCE by Jannine Gallant, a Crown Cosmetics PRO Travel Face Palette, and a 7 piece Mini Sable Brush Set from Crown.

 

 

 

If you’re looking to add more clean beauty products into your skincare routine, Prime Beauty says try Snow Fox!

 

 

 

 

 

 

 

Inka of glamourgrannytravels takes you to Skiathos, the Greek island which features in the new Mamma Mia movie.

 

 

 

Barbara Hannah Grufferman is living proof that making a few small changes in how you eat and exercise can help keep bones strong for life, and shares her “before and after” bone health story

 

 

 

 

Looking for a beautiful new perfect for summer fragrance? Erika at Notes from My Dressing Table has one that you might love!

 

 

 

 

Over at the Ladies Road Map Podcast, we are diving deep into what turns us on and ignites our passion in our daily lives!

This weeks guest, Leah Guy will share her simple tips on how to awaken your fearless path!

 

 

 

 

PAINTED LADIES-3-300x111Sheila from Painted Ladies shares 3 ways to wear beige eyeshadow you may not have considered!

 

 

 

 

 

 

 

 

mamainheels

Janise of Mama in Heels shares her favorite stylish and affordable earrings that you can wear from work and beyond.

 

 

 

CONNECT WITH MIRABAI HOLLAND, CERTIFIED HEALTH COACH AND EXERCISE PHYSIOLOGIST: SPECIALIZING IN COACHING WOMEN 40 PLUS on PHONE OR SKYPE CLICK HERE

TAKE CHARGE OF THEIR HEALTH NOW!

25% OFF ALL DVD AND EQUIPMENT! PRODUCTS UNTIL 8-31-18 Put in coupon code FABNOW at Checkout! CLICK MIRABAIHOLLAND.COM

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For Health Info for Women
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Arthritis Exercises: Aqua and Land

Arthritis ExercisesHere’s a question about Arthritis Exercises.

Recently, I got a question from a woman who said, “The arthritis in my hips has progressed to the point where I’m really feeling it after my half hour walks. I want to stay mobile as I age. Are there any Arthritis exercises that will help me do this?”

It so happens, my husband also has osteoarthritis in his hips and I have been helping him with a couple of gentle stretches after his treadmill workouts.

Arthritis Exercises: Land

Here are two exercises that flex and extend the hip as well as stretch the front and back of your thigh muscles.

1. Lie on your back with one knee bent with your foot firmly on the floor to help support your back. Wrap a towel around the arch of your other foot. Hold the ends and pull back as you extend the leg towards the ceiling flexing your foot. Hold for 10-30 seconds. Feel the stretch in the back of the thigh (hamstring) and in your hip. Repeat on the other leg.

2. Lie on your side with both knees bent Take your top hand and grab your top foot at the ankle. Tilt your pelvis forward and pull in your abs as your bring the ankle towards your buttocks. Hold 10-30 seconds. Feel the stretch in the front of your thigh (quadriceps) and in your hip. Turn over and repeat on the other leg.

Arthritis Exercises: Aqua

Also, if you have access to a pool, light aquatic aerobics or swimming is great. Your buoyancy in the water will help take the pressure off your joints and allow you to work on increasing your range of motion. The warmer the water the better. If the water seems cold to you, invest in a neoprene shorty weight suit. You can find them in a sporting goods store or dive shop. Here’s is a short aqua video that you can use to get started:
Of course always consult your doctor before beginning any exercise program.

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NEW FASHION FLASH ONLINE

Fashion FlashOur FAB Fashion Flash host is Allison from NeverSayDieBeauty

Allison is a terrific beauty and style expert that gives us all the best in products, deals and giveaways.

We Fashion Flash bloggers are full of great new ideas and products so you can look and feel your very best this July!

 

 

 

 

 

20% OFF ALL DVDs and Equipment UNTIL 8-30-18 Put in coupon code  FABNOW at Checkout!

 

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Exercise Outdoors: Cross Training & Hydrate

Exercise Outdoors Exercise outdoors when its hot can be a challenge. Cross training exercises are a good way to mix up your workouts and give yourself time to cool off, drink water and stay hydrated in summer heat.

Although I’m away from home, in the mountains, and not as affected by this huge triple digit heat wave, I did get a wake-up call of my own that I thought would be important to share.  I was shooting an exercise video this week in 90-degree heat. It was hot, but I got on a roll and forgot about the time. Less than an hour in, I started to swoon. Not a good shot on an exercise video. I realized immediately what had happened; I’d gotten so involved, I forgot to drink water between takes. I can say from experience that it creeps up on you. So you need to take steps to keep yourself cool and well-hydrated when you exercise outdoors. Cross-train with strength exercises mixed in with your cardio gives you a lower intensity interval so you can drink water, stay hydrated and cool off.

According to the American College of Sports Medicine losing more than 2 percent of your body weight through dehydration puts your body at risk for heat illness. This is serious business. We’ve all read the stories of team athletes who have actually died.

When you exercise in the heat you can lose up to five cups of water per hour. So it’s important to drink water before, during, and after vigorous exercise. The rule of thumb is to drink 2 cups of water a couple of hours before you start exercising so you are fully hydrated. Remember to bring that water bottle with you and drink a cup of water every 15 minutes or so while you are exercising. Don’t wait till you’re thirsty. If you’re thirsty, you’re already getting dehydrated.

But you’re not done yet. You need to drink another 2 cups over a two-hour period after exercise.

Sounds like a lot of water. It’s not. It’s just making up for the water you lose when you exercise in the heat.

Pouring water over your head during exercise won’t help you rehydrate, but it does make you feel better. A study at Cal State Fullerton with trained athletes showed that athletes exercising in 92-degree heat in a controlled setting felt cooler and that the workout was easier to perform.

But you know what Noel Coward said about “mad dogs and Englishmen.” Give yourself a break. If you can, exercise outdoors when it’s cooler, early mornings or late afternoons when the sun is less direct. Try finding shady areas.

Instead of keeping up your brisk pace for the whole workout, break it up. Go at normal pace for a bit, do a short light interval and then pick up your speed again.

Another idea is when you exercise outdoors do cross training exercises. Add intervals of strength training between shorter bouts of cardio. You’ll get a chance to drink and pour some water over your head too! Stop at a wall, a tree or a fence, and do these five exercises: two for your upper body and three for your lower.

Exercise Outdoors Video

Here is an Exercise Outdoors video with some easy cross training exercises to tone you up, no equipment necessary.  (Please subscribe to my YOUTUBE channel; I have several more health & fitness videos!)

Exercise Outdoors: Strength Exercises Using Your Own Body Weight

With all these Strength training exercises, remember to exhale on the exertion.

Standing Push Ups: Stand facing a surface with legs hip width apart and place hands shoulder width apart. Keeping your body straight, lower yourself down to the surface and then push back upright again. Muscles Worked: Chest, Triceps, and Shoulders

Calf Raises: Face surface and hold on for balance. With feet together pointing straight ahead, slowly lift your body up on to your toes, while tightening calf, abs and buttocks muscles. Then slowly lower yourself back down again.
Muscles worked: calves, abs, and buttocks.

Squats: Face surface, legs hip with apart. Hold on for balance. Shift weight back into heels. Keeping back straight, abs pulled in, gently bend at the knees and squat to about a 90-degree angle. Hold for a moment, then, using just your leg muscles, return to an upright position.
Muscles worked: Front of thigh (Quads), Back of thigh, (Hamstrings) Buttocks, Abs

Wall Sit: Stand against surface for back support. Holding on as needed for balance, slide down to a sitting position against wall, knees at about a 90-degree angle. Pull your abs in and hold for 10 to 30 seconds.
Muscles worked: Thighs and Abs

Upper Back Squeeze: Stand with your back to the surface, feet shoulder width apart. Place hands behind you on surface. Straighten your arms behind you and squeeze your shoulder blades together. Hold for 10 to 30 seconds.
Muscles worked: Back, Shoulders, Back of arms (Triceps)

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