Triglycerides: Skinny On Your Hidden Fat

TriglyceridesTriglycerides Your Hidden Fat:

Triglycerides:  A too-thick waistline, plus high levels of a fat called triglycerides in the blood can greatly increase risk of coronary artery disease. Triglycerides are both produced by the body and ingested through the food you eat.

High triglyceride levels can increase your risk for heart disease and are more common among inactive people with larger waistlines. Normal triglyceride levels are below 150 mg/dL. The risk of developing coronary artery disease doubles when triglyceride levels are above 200 mg/dL.

Triglycerides are called the hidden fat because they are too often overshadowed by the highly publicized LDL bad cholesterol.

However triglycerides are above 200 mg/dL and “good” (HDL) cholesterol is below 40 mg/dL, a person is at four times the risk.

The good news is that a study at Duke University Medical Center has produced some surprising and encouraging results.

Triglycerides: How Aerobic Exercise Helps

Moderate aerobic exercise like walking a half hour at least five days a week can signicantly reduce the triglyceride levels in the blood as well as boost your HDL (good cholesterol). Burning 200 calories or so on that half hour walk doesn’t hurt either.

The study also showed that more intense exercise did help with belly fat but produced only half the triglyceride lowering results.

So my recommendation is: consult your doctor, find your triglycerides level and get clearance to exercise.

If it is elevated and belly fat is not an issue do moderate aerobic exercise like brisk walking or cardio dance. If you also have extra belly fat, consider adding strength training exercise every other day to raise your metabolism and help your body burn more fat.

Don’t over do it. Ease-in. Start with a few minutes a day of something fun. Pleasure is the key to sustainability.

Couple this with a low fat diet and moderate alcohol consumption and you’ve got a recipe for better quality of life and maybe even a longer one.

For more info visit www.mirabaiholland.com

 

 

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It’s Fashion Flash Monday!

Fashion FlashFashion Flash this week is hosted this week by Pam Lutrell. Her Over 50 Feeling 40 Blog inspires confidence and cultivates a joyous stylish self image. Strength, positive body image and Fashion are just a click away.

Just a click away too are all our Fashion Flash Bloggers.
We’re here for you with everything Fashion, Beauty, Health and of cours Shopping.

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It’s Fashion Flash Monday!

Fashion FlashIt’s Fashion Flash Monday and our host is Cindy from Prime Beauty. Get the latest and best beauty advice for women 40 & over. Great deals on skincare, makeup products and more! The rest of us Fashion Flashers have solid  info on beauty, fashion and fitness to help you look and feel fab inside and out.

 

 

 

How much exercise do you need?

The American Heart Association and American College of Sports Medicine recommend that Even moderately intense physical activity such as brisk walking is beneficial when done regularly for a total of 30 minutes or longer on most or all days.

  • You don’t have to do a ½ hour all at once.
  • Every exercise minute counts.
  • Get a pedometer, (you can get one for under 10 bucks) and count your steps throughout the day. It’s a great incentive to keep walking, and those steps really add up.
  • Walking to your favorite music adds Rocky-like inspiration.
  • With the dog days of summer upon us, it can also be a good time to get your fitness wet.
  • Yep, nowadays you can get in a pool or a lake, stay cool, have fun, and get as challenging a workout as you want.
  • We all know swimming is great aerobic exercise and a superb muscle toner, but that’s just a beginning.
  • Water has 12 times the resistance of air yet aqua exercise is easy and fun to do. There are lots of ways you can jump in and get an impact free cardio and strength workout that rivals the gym without breaking a sweat.

Getting fit doesn’t have to feel like getting your teeth drilled.

My Ease-in system disconnects the pain from the gain by starting even easier than easy and breaks it up into small digestible bites. Starting with as little as 5 minutes a day you can ease into the best shape of your life. Quick and Convenient: On Your COMPUTER

 Ease-In Membership  1 Full Year just  $14.95 (regular price $29.95) Limited Time Only.  Click HERE to  checkout. You Click – You’re On – You’re Doing It.

 24/7 online access to Six, Ease-in Exercise Videos ranging from 5 minutes – 30 minute plus a 7 minute information video. Start with just 5 minutes – when it feels too easy click on 10 minutes, then 15, then 20, and so on until you’re comfortable doing 30 minutes. NO EQUIPMENT NECESSARY! – You’ll do the exercises in the Strength Segments with a pair of cans from your pantry.

PLUS:  4 Bonus Segments to add variety and spice to your program

 • Bonus 20-minute cardio

 • Bonus Stretch & Meditation

 • Bonus Legs

 • Bonus Abs and Butt

 Break that cycle of fitness failure. Also available,  “FREE” Social Membership!  Receive Mirabai’s Newsletter and Access to Special Discounts. Click Here to Sign Up!

 

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Osteoporosis Prevention Workout

Osteoporosis Prevention WorkoutAn Osteoporosis Prevention Workout can go a long way towards protecting bone mass and preventing falls that can cause a fracture. 44 million of us are at risk for Osteoporosis. The vast majority are women. Women often develop Osteopenia (low bone mass that can lead to Osteoporosis) in the first few years after menopause because they lose bone-protecting estrogen. One of the symptoms of menopause is bone loss.
The good news is bones are living tissue. They can become denser with weight bearing and resistance exercise.

When working out your bones it’s important to load the areas most at risk for fracture: the spine, the hip, and the wrist. Here are 3 easy Bone Loading exercises, one for each of those areas, you can do using a pair of hand weights or a couple of soup cans. Use a weight that makes the exercise feel somewhat hard after 8 reps. Remember to always exhale on the exertion. Do 8-15 reps of each of these exercises. Start where you’re comfortable and build up.

Osteoporosis Prevention Workout

And of course always consult your doctor before beginning this or any exercise program.

Double arm row: Loads SpineOsteoporosis Prevention Workout

Start with arms in front of you, weights together.
Slowly row arms back, bending elbows bringing weights to chest height.
Squeeze shoulder blades together, without shrugging your shoulders.

Lunge – Loads Hip and Femur (thigh bone)Osteoporosis Prevention Workout

Stand tall, feet about shoulder width apart, hands and weights at your sides.
Keep body erect and lunge forward with left foot, bending both knees to help facilitate the move. (Right heel comes off the floor). Your front knee should be aligned over the second toe of that foot and your weight should be centered between your front and back foot.
Hold for 8 seconds, (remember to breathe) return to starting position and repeat lunging with right foot.

Wrist Curls Osteoporosis Prevention Workout

Hold arms in front of you palms up.
Using only your wrists, curl weights toward your body until knuckles are facing the ceiling.
Slowly lower and repeat.

Remember, it’s never too early or too late to start working out your bones!
For more information on Mirabai’s Skeletal Fitness Workouts please visit http://www.mirabaiholland.com

 

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It’s Fashion Flash Monday!

Fashion FlashToday’s Fashion Flash host is Kari from FabOverForty, your one click stop for everything 40plus beauty, skincare, fashion, fitness and lifestyle. The rest of us Fashion Flashistas have been hard at work digging up cutting edge tips, trends, deals, and most-haves for women over 40.

Check us out and tell your friends.

 

FINDING FABULOUSITY!

Most of my work is done with women who haven’t been active in a while. My coaching style is to start you wherever you may be physically and emotionally and get you moving, gently and pleasantly.

If the first experience is pleasant, you’ll want a second and a third and so on. Sustainability is the key to fitness success.

My clients tell me that getting fit has 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?

And because you deserve it, we’re offering a 15% off coupon on DVDs & T-Shirts just for our loyal newsletter subscribers.NEWYOUT2014

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It’s Fashion Flash Monday

Fashion Flash Women Over 40

Fashion Flash Women Over 40

Today’s Fashion Flash host is Jodell Raymond. Her website BlackCatPlus

offers the latest fab plus size fashions for women over 40.

This week’s Fashion Flash is all about getting the best out of Summer’s last weeks. Click here and enjoy.

Can you Over Exercise? Too Much Of A Good Thing?

 

Biceps-WebA recent study at the University of Alabama with older women concluded that the exercise sweet spot is about 40 minutes of cardio twice week and a full body strength workout on 2 alternate days.

The group that exercised more, up to 6 times a week did not achieve better results, and reported less energy for daily activities.

So more is not always better!

 

For more  Info at home exercise programs for women over 40 please visit www.mirabaiholland.com

 

 

 

 

 

 

 

 

 

 

 

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In Home Exercise Program For Women Over 40

Looking for an in home exercise program? If you’re 40, or even 50 plus, you CAN get really fit. But your body is not the same as it was when you were 30. You need to slow down and build up gently over time. You can get really strong but it takes a progressive approach. Those beat-yourself-up workouts are simply not a sustainable lifestyle choice. Try this 5-minute Ease-in video to set the tone for your at home exercise routine. Getting fit shouldn’t feel like getting your teeth drilled.

For more info on in home workouts for women 40 plus visit www.mirabaiholland.com

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Fashion Flash: Exercise For Women Over 40

Fashion-FLash-logoNEW3-13

This week’s Fashion Flash host is Deb Chase of NoNonsenseBeautyBlog the place to go for over-40 beauty information.

Deb researches all the beauty, skin care and health news and delivers honest reports you won’t find elsewhere. She’s on top of the latest ooh-la-la beauty solutions and lets you know which ones are worth the ooh-la-la price and your valuable time.

Join Deb and the rest of us Fashion Flash bloggers for all your Beauty Fashion and Fitness needs. This week we’re all about exercise for women over 40. Click in and share your thoughts.

Since we’re all about exercise this week, Here’s a quick Aqua Jog workout video to keep you cool and vital.


For more info on in home exercise programs for women, check me out at www.mirabaiholland.com

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Fashion Flash Women 40 plus Blog: Beauty, Fashion, Fitness

Fashion Flash Women 40 plus Blog

Today’s Fashion Flash women 40 plus blog is hosted by Deborah Boland, style expert from Fabulous After 40. She bring to us the best, up-to-date insights on beauty and fashion styles and trends.  Today’s Fashion Flash women 40 plus blog entries range from fabulous to practical beauty tips, fashion styles and fitness workouts. Check us out!

 

 

SWIM-WEBI’ve found so much solace from the heat  in swimming this summer. Fast or slow,  it’s a wonderful workout for body, mind and spirit. I’ve built up to 100 laps a day, over the last few weeks, enjoying every minute. If you have the opportunity to take a swim, try it out.

 

Meanwhile, if you need a little push to exercise, here is a new research study you might want to check out.

EXERCISE REDUCES STROKE RISK IN WOMEN OVER 45

A newly published study funded by The National Institutes of Health shows a 20% reduction in stroke risk for both women and men over 45 who exercised versus those did not. Men got the best results 4 times or more a week. While women reaped a similiar benefit exercising just 1-4 times a week.

aerobics-jump-a2426-cropped-t230.jpg“Getting your daily dose of cardio seems like a no brainer to me,” says women’s exercise program expert Mirabai Holland.

 

 

Here’s a link to an NIH article on the study “NIH-funded study suggests that moving more may lower stroke risk.”

 

 

 

 

 

 

 

 

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Fashion Flash: For Women Over 40

FASHION FLASH BANNER

Fashion Flash

Today’s Fashion Flash is hosted by nationally recognized author  Barbara Hannah Grufferman. Her website and book The Best of Everything After 50 is filled with fabulous resources to help women make informed choices so we can continue to live a healthy and vital life.

This week’s Fashion Flash will give you the latest in beauty, fashion, well-being and fitness for women over 40. Let us know what you think!

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.

half-squat-w-weight-demo_72

Modified Squat

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 by a certified instructor, joining a gym or working with a certified personal trainer. Once you learn a simple routine, you can slowly increase the weight as you get stronger. 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!

For more information about fitness and health and at home exercise for women visit www.mirabaiholland.com

 

 

 

 

 

 

 

 

 

 

 

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