Fashion Flash Halloween Edition

Fashion FlashToday’s Fashion Flash host is Barbara from bestofeverythingafter50.com

Barbara Hannah Grufferman, lives and breathes the positive living lifestyle.

She is the author of “The Best of Everything After 50: The Experts’ Guide to Style, Sex, Health, Money and More” And her blog is full of relevant info as well as beauty products to make us look and feel our best.

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.

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
For at home exercise programs check out my sit

www.mirabaiholland.com

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

 

TAKE CHARGE OF YOUR HEALTH!

50% OFF ALL HAND WTS & BANDS. PUT EQUP2 IN CKOUT!

 

 

 

 

25% OFF ALL DVD PRODUCTS UNTIL 11-30-17 Put in coupon code FABFALL at Checkout! PLUS Free USA Shipping at  www.mirabaiholland.com

 

Share

Clicking Joints: Should I Worry?

Clicking JointsClicking Joints: Should I worry? What are those clicking, popping and crackling sounds in my joints? Is it Arthritis? Have I overdosed on breakfast cereal? No, it’s probably Crepitus. Sounds like a precursor to decrepitude, but it’s not. Crepitus is just the word used to describe the clicking sounds.

In fact, in most cases, if there’s no pain associated with those sounds, it’s nothing to worry about. Many people live their whole lives with some clicking joints and popping without any ill effects.

 Clicking Joints?

Clicking Joints have closed bags of synovial fluid, called bursa, between them. They cushion joint movement so we can walk and work painlessly. That fluid has a little bit of air or gas dissolved in it. Through our daily movement, that gas can form a bubble or cavity in the bag. The fancy term is Cavitation.

When you move your knee, elbow or shoulder, the bubble bursts and makes a click or popping sound. Cracking your knuckles is a good example of breaking those bubbles on purpose. So, the rule of thumb is: no pain, no problem.

Snapping however is another story. That rubber band-like sound is often accompanied by pain. It’s a sign you have an injury, or that some muscle, nerve or connective tissue is out of place.

In this case you should see your doctor. A good way to promote healthy joints in general is to strengthen the muscles around them. Regular strength training can make a difference at any age. If you haven’t been exercising in a while, start slowly and build up. Last thing you want to do is hurt the joints you’re trying to strengthen.

So, what’s the takeaway here? Well, next time your friends have clicks and pops in their joints, you can tell them they probably have Crepitus!

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 PRODUCTS UNTIL 7-30-17 Put in coupon code JULYFAB at Checkout! PLUS Free USA Shipping!

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

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

For more health and fitness info and in home exercise videos please visit www.mirabaiholland.com  

Share

FABULOUS FOREVER HEALTH QUIZ

Fabulous ForeverReady 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 so you can be Fabulous Forever. Test your Fabulous Forever health IQ with this at home quiz. Answers are at the end.

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.

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

Follow Mirabai Holland on 

 

TAKE CHARGE  OF YOUR HEALTH 2016snow-banner-2016-9638

EXERCISE SMART WITH MIRABAI HOLLAND MFA

Certified Health Coach, Certified Exercise Physiologist

Get 25% off All Mirabai Holland Products

 Put in this Code at Checkout: TakeCharge

TO SHOP NOW CLICK HERE Offer Good Now Thu Jan 31 2016

New Year New You

 

Share

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

 

 

Share

It’s Fashion Flash Monday

Fashion FlashThis week’s Fashion Flash host is Jodell from Black Cat Plus. Jodell’s sense of style and flashion flair provides a wonderful collection of fab clothes for Plus Size Women. Please check her out.

The rest of us Fashion Flashers bring you the latest Spring updates in Fashion, Fitness, Beauty and Style.

Share

Fashion Flash For Women 40+

Fashion FlashToday’s Fashion Flash Host is Staness from Menopausemakeover. Staness’s advice has helped thousands of women over 40 enjoy a more comfortable, and vital life while transitioning through pre and post menopause. Click for the real deal on beauty, health and aging for women over 40.
While you’re at it, have a look at the latest Autumn ideas we Fashion Flashers have put together for you.

 

 

Share