LOSE WEIGHTDo you want to lose weight?

You might be asking should  I  weigh or not to weigh, that is the question. Whether ’tis nobler in the mind to suffer the slings and arrows of knowing one’s outrageous weight, or to take arms against a sea of bulges by simply ignoring the scale and trying to eat less and exercise more. For some of us, the scale is a tool. For others, it’s the enemy.


So let’s say your plan is to Lose 1lb a Week

Some health and fitness professionals have made a compelling case for ignoring the scale, saying that measuring one’s percentage of body fat is the most accurate way to track one’s fitness level.

It indicates a healthy body composition, regardless of height and weight. I agree that you should know your body fat as a baseline for fitness and fatness.

Here are some body fat guidelines according to the American Council on Exercise:

Body Fat Percentage for Women:

  • Athlete: 14-20 percent
  • Fit: 21-24 percent
  • Average: 25-31 percent
  • Obese: > 32 percent

Body Fat Percentage for Men:

  • Athlete: 6-13 percent
  • Fit: 14-17 percent
  • Average: 18-24 percent
  • Obese: > 25 percent

So why bother weighing yourself at all? When you’re trying to lose weight, it’s important to use any indication you can get that your efforts are paying off. It can take a couple of weeks before you see any difference in body fat. Your weight will change more quickly. Besides, there are relatively inexpensive scales that give you both your actual weight and your percentage of body fat.

My personal prejudice is to weigh yourself at least once or twice a week. I do, and I find that facing my weight on a regular basis helps me stay motivated. Believe me, there have been times when I’ve dreaded getting on that scale. But I do it anyway because no matter what it says, I feel relief. I find it liberating. Why? Because now I know where I am and what I need to do next. It helps me maintain a healthy weight. And I have one of those scales that also measures fitness to fatness, so I am able to keep track of that at the same time. I check my body fat every week or two.

In my practice I have helped hundreds of people lose weight. And many of them initially fight me about getting on the scale; and I understand this because I know that terror. Part of the process of losing weight is to prepare oneself to do it. If you are not psychologically ready to lose, stepping on the scale can be a real turnoff and actually deter you from losing weight. But once you’re ready, facing that number can jump-start your weight-loss program and keep you going.

I give my clients a baseline of their body fat percentage and get them to use the scale. Then we set up a diet and exercise plan. You can lose weight by diet alone. But dieting can reduce muscle mass along with fat. This becomes ever more important as we age. We can lose as much as 6 pounds of muscle tissue per decade as we age. And metabolism can slow down as much as 3 percent per decade. You can see that if left unchecked, you’re on a slow boat to obesity. Adding an exercise program may be all you need to turn this process around. Cardio exercise burns calories, and strength training raises your metabolism and builds lean muscle mass while you are losing. Losing about 1 percent body fat a month and one to two pounds a week is considered safe and realistic. Here’s the winning combination. Reduce calorie intake with diet, do cardio most days to burn calories, and strength train at least a couple of days a week to build muscle mass and increase metabolism.

So, I’ve made my case for using the scale as a tool, and I hope you’ll try it when you are ready. Regardless, to be or not to be at a healthy weight should not be in question.



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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
Mortality trends in the general population: the importance of cardiorespiratory fitness
J Psychopharmacol. 2010 Nov; 24(4_supplement): 27-35.
Health benefits of physical activity: the evidence: CMAJ. 2006 Mar 14; 174(6): 801-809.

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New Year New You: Top Ten Fitness Tips

new-year-s-resolution-take-charge-of-your-health-nowNew Year, New You; right? Well it is January again, and are you wondering if you can really stick with your New Year’s fitness resolutions? If getting in shape, and staying in shape is one of yours, it’s probably not the first time you’ve tried it. I’ve spent a lot of my career studying why fitness programs succeed or fail and developing methods to help people succeed. So, Happy New Year, here are my Top 10 Tips to help you ward off decrepitude.

New Year New You Top Ten Tips

•  Start slowly and go at your own pace. Staying in your comfort zone separates the pain from the gain. You’ll get the most benefit with the lowest risk of injury, especially if you’ve been inactive for some time.

•   Find the right kind of exercise for you. Choose activities you like or at least don’t hate. It doesn’t have to be complicated. It can be as simple as taking a brisk walk.

•   Pick a time of the day that is most convenient for you to exercise.  Try to stick with that schedule. Studies show that people who exercise at the same time every day are more likely to stick with it.

•  Before getting out of bed each day, take a moment to visualize yourself fit. Thinking of yourself as a fit person will help make it happen. Professional athletes do this daily.

•  Keep an exercise log. You’ll get a feeling of accomplishment when you stick to your program and will be able to chart your progress.

  • Wear comfortable clothing and shoes with good support. Cotton is a breathable classic. But check out the super lightweight fabrics like cool-max that wick the sweat from your skin. When buying shoes, don’t feel weird about actually exercising in them in the store before plunking down the big bucks. I can’t tell you how many pairs of sneakers I have thrown against the wall before I learned this.

•   Exercise with a friend or family member. Supporting each other’s efforts helps keep you on track. One of my students loves to go mall walking with her friend in the early morning at speed and then coming back later for some retail therapy.

•   Music is a powerful motivator. Pick music you love that makes you want to move. There are fitness music companies that sell CDs with popular tunes played at specific beats per minute. They’ll tell you what speed works for particular types of exercise.

•   Consider professional guidance, especially if you’ve been inactive.  If you don’t want to join a gym or can’t afford a trainer, consider a beginner-level exercise video by a certified teacher so you’ll see the exercises demonstrated properly.

•   Set short-term, easily attainable goals, such as doing some form of exercise two or three days a week to start.  Change your goal when it becomes too easy.

It’s rare when anyone succeeds at anything right out of the gate. That’s why “If at first you don’t succeed, try, try again” is a classic proverb. So if you fall off the wagon one day, just climb back on board the next. And remember you’re not a failure, you’re a success story in progress.

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Women Over 40 News

Fashion Flash

Today’s Fashion Flash host is Sheila

from Painted Ladies  She is fabulous as she wears her golden star crown to welcome all of us to a fresh start in 2018. Sheila is an expert blogger and gives you all you need to look and feel your very best.

We Fashion Flash Bloggers as always are excited to bring you a variety of beauty, fashion, health, and fitness tips and info so you are empowered to be your personal best for 2018.


Click in, check us out.

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New Year Resolutions: Exercise For Health!

New Year ResolutionsIt’s the beginning of January and I’ll bet most of us have either not started or already abandoned our New Year
resolutions. New Year resolutions can seem to be hard to keep. Maybe it’s because we ask too much of ourselves.

Take New Year Resolutions that focuses on getting fit resolutions instance. Ever start an exercise program in the New Year, maybe this year, only to quit after a couple of weeks?
Me too! Why is exercise so hard to stick with?
I’ve been health coaching and teaching classes for over 20 years and the reason I’ve heard most often from my clients is, it’s too hard. You want to do it. You know fitness equals longevity.
You know you should do it. You know you have to do it, but you hate it. It’s not fun. You push yourself for a couple of weeks and then you can’t do it any more, so you quit. You’ve tried this a bunch of times over the years and quit every time. Sound familiar? Why do so many of us get stuck in that cycle of fitness failure, and how can we break that cycle?
I’ve given this a lot of thought over the years, and I’ve developed a structure that works for most of my clients. I’m happy to share it with you.

New Year Resolutions Bullet Points

· Exercise shouldn’t feel like getting your teeth drilled! Don’t do anything you hate because you think you should. I think that’s an express ticket to Quitsville. Exercise should be a pleasure, not a chore. If it feels good today, you’ll want to get up and do it again tomorrow. Embrace the movement experience. Get up and do a couple of minutes of limbering and stretching or take a short easy walk.

Here is a video to help get you started.

Be conscious of how good it feels while you’re moving and how nice it feels afterwards. Find a time in the day when you can do it daily. I like mornings, but any time that works is fine.

— Recognize where you are now and adjust your immediate expectations accordingly. Ease in to exercise. Remember that you quit last time because you pushed it and it was no fun. You’ll need to craft a program for yourself that starts you where you are and builds you up to where you want to go in easily doable steps. Set readily attainable very short-term goals like “I’m going to move three days this week for five minutes.” At the end of the week you can look back and say: ” I just went from not exercising to exercising three times a week.”

— Trust the process. It doesn’t matter if you exercise for five minutes each day. The week before last you did nothing. Continue to set these easily attainable short-term goals forever. Find activities you like. Keep it pleasant and you’ll want more. Leave your body wanting more every time you exercise.

— Progress at your own pace. You’re on nobody’s timetable but your own. Don’t give in to peer pressure, however subtle, and forget those TV ads for instant success. My rule of thumb for progress is this: add a little more only when it gets too easy, not because it’s been a week and you feel like it’s time to do more.

— Be patient. That sounds pretty darn counter intuitive I know. I think today’s society wants instant gratification and immediate success. Sorry, not going to happen if you’re looking at success as immediately achieving your ultimate goal. That’s where adjusting your immediate expectations comes in. You probably won’t be able to run a marathon right away. And, those high-intensity, total immersion, 12-weeks-to-a-Greek-body-if-you-don’t-die-trying programs probably won’t work for you either. Not yet.

That’s the plan. It’s a simple plan. It takes longer to get there, but it’s a pleasant journey, not a grunt. Most importantly, it’s sustainable for a lifetime. So hop on the slow train and take it as far as you want. I think it might be your ticket to Successville.

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Dance Exercise: The Magic of Movement

Dance exercise!

America is experiencing a dance renaissance. Thanks to the success of TV shows like “Dancing With The Stars” and “So You Think You Can Dance”, people are starting to dance again.

In this era of personal trainers and hi-tech exercise equipment, dance exercise classes and videos are re-surging to new heights of popularity.

From ancient times people enjoyed coming together to move and communicate non-verbally. Looking back at the history of dance virtually every community gained togetherness by dancing to insure a good harvest, asking for rain, or celebrating a season. There are folk dances representing movement styles from every part of the world.

Expressive movement comes from a natural place within us. We’re all born knowing how to move. It’s innate, part of our humanity. As kids, we stamp our feet when angry, flail our bodies when frustrated and jump for joy. Humans have been expressing themselves through movement since the beginning of time. That movement has a purpose. It was never suppose to go away. But somehow, our so-called modern culture saw that release of tension, that form of human expression as primitive. So we have been repressing it for hundreds of years.

Dance Exercise

Our technology has brought us some great things. But it negates that part of who we are. We hardly have to move anymore and so we don’t-until we see ourselves falling apart at middle age. Turns out, movement was never primitive at all!

It’s primal! Primal is natural. Primal is good. It’s part of who we are, what we’re meant to be.

Studies show that expressive movement can help heal physical ailments and relieve psychological trauma. It can also get you fit, and Fitness=Longevity.

Get back in touch with that part of yourself that knows how to move, and feel better because of it. Tap into that mind-body connection that’s been there waiting for you. Release yourself from the conventional hard-body exercise experience.

Get back to your roots at this important time in your life. It’s as simple as turning on some music and dancing to the beat. Go ahead. Try a dance exercise class and dance yourself fit!

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NEW Fashion Flash Edition

Fashion FlashToday’s Fashion Flash host is Janise

from Mama in Heels an expert blogger on fashion, lifestyle, beauty, globe trotting and more.  She gives us the best up-to-date info, tips and deals.

We Fashion Flash Bloggers as always give you a variety of beauty, fashion, health, and fitness to help you look and feel your best during this holiday seasion,

Click in, check us out.

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Enjoy Holiday Treats Without Weight Gain

Enjoy holiday treats without weight gainCan you really enjoy holiday treats without weight gain?

Well, when we think of the holidays the first thing that comes to mind is fear of weight gain. That’s because we always have a few treats up our sleeves. And we do gain weight.

But, preventing this phenomenon is not as hard as you think. You don’t have to starve, deny yourself favorite holiday dishes or do heavy-duty compensation workouts.

Enjoy Holiday Treats Without Weight Gain: Some Pointers

If you are the one cooking, you are more in control of what is going to be placed on the table.

So you can choose equally delicious lighter recipes. But, if you are visiting friends and family all bets are off and your radar needs to be on. It’s all about portion control.

Don’t wait till the second piece of pie gets offered. Pre-planning is key. In some cases you’ll know from past experience what the menu will be. Even if you don’t, assume there will be a barrage of excess temptations. Excess is the operative word. Enjoy but not to excess.

Whether you count calories, points, or eyeball your portions, eat half of what you think you should eat. If you are not sure of a particular food or treat, pass on it, or just take a bite to see if it is worth the calories. If you find yourself hungry after all of this, you can eat a little more or maybe you’ve actually saved room for that dessert.

You can visit, enjoy the company, make merry and have a smug sense of self-assurance that this whole season will pass without you gaining even a pound. Who knows, you might lose weight.

That brings me to your insurance policy. If you don’t exercise regularly this is definitely the time to start and get a jump on your New Year, New You. If you do, make time for it. You don’t have to do extra but don’t make the excuse you’re too busy at this time of year.

Cardio exercise is great calorie burner, and we all know that a half hour of moderate aerobic exercise a day can reduce one’s chance of heart attack by a whopping 50%.

See how I snuck in my pitch for exercise? I am not suggesting anything that I don’t do myself. It works for me and I bet it will work for you.

Give it a try and let me know what you think. And let me know if you were able to enjoy holiday treats without gaining weight.

Happy Holidays!

Of course staying on your exercise routine can always help thru the holidays. If you need a little help please feel free to use this coupon code HOLIDAY and save on any of my exercise videos at www.mirabaiholland.com

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Fashion Flash For Women 40+

Fashion FlashIt’s Fashion Flash Monday! I am Mirabai Holland, from Moving FreeWith 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 best in skincare, fashion, fitness, lifestyle and more.

Please check us out.



Barbara Hannah Grufferman, author of “Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life” (National Geographic/Feb. 6th, 2018) knows the secret to healthy, positive and successful aging. 



No-nonsense beauty blog logoDo vitamin supplements help or harm? Deb of No-Nonsense Beauty Blog gets some answers.



ready_or_not_screen_print_boston_artist_nick_ward2Dull, dry winter skin? Allison from Never Say Die Beauty  has been getting her glow on with new L’Oreal Age Perfect Cell Renewal Rosy Tint Moisturizer. The rich and pretty peachy-pink cream gives her that blush from within look!



society-wellness BANNER_FASHION FLASHWhat are all of those ingredients in your supplement? Are they beneficial? Society Wellness helps to answer those questions.






BEAUTY INFO ZONE LOGO HEARTStocking Stuffers and Secret Santa gifts are on our minds. Beauty Info Zone has some great ideas from Zoella that would be wonderful for all the women on your list.





mamainheelsFeeling overwhelmed with time and money for Christmas?  Janise from Mama in Heels shares where you can shop some beautiful, elegant gifts under $30 without fighting the crowd.



Inka of Glamourgrannytravels discovers   where author Enid Blyton got inspired in Dorset.



Winter is coming. Check out Erika’s favorite affordable, effective skin treats for dry/maturing skin that you can buy at your local drugstore.




 What does a dancer do once her legs can’t kick quite as high?  Get her fingers a tapping and write a novel.  That’s what set Erica Abeel’s second life back in motion.



PAINTED LADIES-3-300x111You know you want to! Sheila from Painted Ladies has 11 ways to spoil yourself at Sephora this Holiday season. 





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by Mirabai Holland MFA Certified Health Coach, Certified Exercise Physiologist.


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Fashion Flash For Women 40+

Fashion FlashToday’s Fashion Flash host is Janise from Mama In Heels

She gives us astute fashion advice so we can look and feel our very best season by season.

We Fashion Flash Bloggers as always give you our best tips and deals in beauty, fashion, health, fitness and retail therapy. Click in, check us out.


So what do we do about holiday stress? How do we get rid of it?

How? Relax. That’s what my first yoga teacher used to say when I was all bent up in the pretzel pose with a grimace on my face. And, like that meditation you just did, it actually worked. Once I was able to relax, I was stress-free even in the pretzel pose.

Seriously, daily conscious relaxation exercises can make real difference in the way your body responds to stress. Dr Herbert Benson coined the phrase “relaxation response” in his book by the same name in 1975.

Since then he and others have conducted numerous studies, including a recent one at the Benson-Henry Institute for Mind/Body Medicine, that have detailed the body’s intricate positive response to conscious relaxation exercises. In a nutshell, the relaxation response has the opposite effect of fight-or-flight. It engages the parasympathetic nervous system to counteract the effects of stress. You experience a feeling of deep relaxation and well being. And if you practice relaxation regularly you’ll feel better and help yourself avoid those stress related health issues. That’s how we get rid of chronic stress.

Here is a Mini Relaxation Video

  • Stress Management Chronic Stress Meditation Video Meditation Less Stress

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TAKE CHARGE OF YOUR HEALTH!  If 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. Are you peri or post menopausal and struggling: YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION  FOR WOMEN: CONTACT MIRABAI AT askmirabai@movingfree.com