Personal Training Abuse

Personal Training AbuseAre you experiencing personal training abuse? A friend was describing her personal training sessions to me and said,“ there’s a fine line between coaching and abuse”.

The whole idea is to find someone who you like, and who likes you to be your teacher and motivator.

Your trainer should teach you to exercise safely and effectively. She/he can motivate you to love exercise by making it fun.

And if you love exercise, you can get and stay fit for a lifetime.

Personal Training Certs

Certification by a national certifying organization and experience are also key. Make sure your trainer is certified and has several years of experience. Meet the person, and make sure you click. If you’re not sure, keep looking.

Don’t be shy about asking to see her/his personal training certification. Ask for client references too, (and call them).

Here are some of the top certifying bodies in the USA:

American College of Sports Medicine (ACSM)

National Strength & Conditioning Association (NSCA)

National Academy of Sports Medicine (NASM)

American Council on Exercise (ACE)

Aerobics & Fitness Association of America (AFAA)

If you are living in another country check out the top Personal Training certs in your area

and make sure your trainer is certified by one of them.

Finding the right trainer can be a daunting task but when it’s right, its music.

By the way, this training partnership is a two way street. No trainer wants to be treated like a servant or even an employee. Treat your trainer as you’d like to be treated and you may make a lifelong friend,

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Lose Weight Now: Talking Off The Pounds!

Lose Weight Now

Lose Weight Now: Talking Off The Pounds!

Was it Einstein who said “I talk to myself in order to have an intelligent conversation”?
Maybe it was Buddha.

Anyhow, I’m in a conversation with myself right now. I’m trying to lose weight and knock off a few pounds before the holiday season. (If you think being a fitness pro makes you immune think again) and I find talking to myself is not so crazy. We all need a support system. Mine happens to be me.

Lose Weight Now: Talking Off The Pounds!

Here a Talking Yourself Thin Video


Lose Weight Now: Talking Off The Pounds!

Every night before I go to bed, I have a little chat with myself. I plan my meals for the next day and approximate calories, and the type of exercise I am going to do. I like to switch it up so I’m not doing the same thing every day, which sometimes requires a little more planning.
I get my workout clothes and other stuff ready the night before so I have no excuse and I tell myself what a good idea that was.
Although I teach exercise classes and coach clients, my body has gotten use to that, so when I want to lose weight, I need to do more.
For motivation, I talk to myself about a piece of clothing I’m determined to get into.
I put myself on a realistic, achievable timeline. So, if I’m trying to lose five pounds I give myself about 5-6 weeks.
Now this sounds like I’m really in charge doesn’t it? But I’ve learned to expect the unexpected which might deter me and get me off my weight loss plan.

For instance, this morning my husband brought home a bag of bagels for breakfast.
As soon as I saw them, calorie numbers started to flash in my brain. So instead of denying myself all together, I told myself I could have a serving that would equal the calories, if not the nutrition, of the oatmeal I was about to prepare. And I must say I savored every bite.

As I ate my half a bagel watching my husband eat a bagel and half, I told myself that I made the right choice. I had my taste, and I was thankful for it, and I wanted to lose weight and get those pounds off more than I wanted the rest of that bagel.

So put your own Weight Loss Plan in place and lose weight now.

If you are looking for some support, why not try talking to your best friend, you!

For more information on women health and fitness and in home exercise programs for women check out  www.mirabaiholland.com

And if you need a little nudge my Holiday Workouts Kit is a Great Buy!

For a gift that keeps on giving for a lifetime, check out my holiday 50% discount  on all my products. Put MOVENOW AT CHECKOUT GOOD UNTIL 1/30/17

TAKE CHARGEsnow-banner-2015-9638.pgTAKE CHARGE OF YOUR HEALTH! SHED THOSE HOLIDAY POUNDS!

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

For more info on health and wellness programs please visit www.mirabaiholland.com

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Stress Busters

meditation-tight_1607webStress Busters.  We need them now! Isis, Syria, movie theater shootings, floods, fires, honey bee colony collapse disorder, what’s next? Given the current global situation, we should talk a little about Stress.

Feeling stressed? Me too!

Stress has been around since the beginning of time.

It started as the flight-or-fight reflex when early humans confronted a life-threatening situation, and now, stress itself has become a life-threatening situation. We need stress busters.

Obviously we can’t eliminate all causes of stress, so what can we do about it?

Stress Busters

Here are a few quick and easy stress busters.

Relax. No really, conscious relaxation is a form of Yoga or Meditation. Sometimes you only need a few seconds and you feel a lot better.

Try this at home or at work:

Sit down and close your eyes (if you’re on the street, duck into a doorway and keep your eyes open and one hand on your purse)

Let your muscles relax

Concentrate on your breathing

Breathe in and hold your breath for 1 second – 1 one hundred thousand, Breathe out

Breathe in again a little deeper and hold for 2 seconds – 1 one hundred thousand, 2 one hundred thousand – Breathe out

Breathe in deeper and hold for three, then four, then 5 seconds

When you get to around 3 seconds of breath holding your stress level should start to drop and your mind should to clear itself for thoughts.

After 5, you should feel pretty good. This actually works!

Try this short stress buster video.

Eat better. Substituting good food like fruit for sugary snacks and drinking less caffeine and less alcohol can make a big difference

At home, put on some music and dance around for a song or two.

If you have the time keep going. After a few minutes, as your heart rate goes up your mood will improve. This is because you’re now doing aerobic exercise, a great mood elevator, after about 20 minutes you’ll feel even better because the endorphins, your body’s natural anti-depressant drugs will kick in and all will be right with the world for a while.

By the way a half hour brisk walk or putting on an aerobics video works just as well.

Another great stress reducer is getting a massage. Professional massage therapists are great, but for just plain stress, getting your significant other or a close friend to give you a massage works just as well, maybe better. Be sure to return the favor.

Stress BustersLast but not least, snuggle with a dog or cuddle with a cat.

 

 

 

 

 

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It’s Fashion Flash Monday!

Fashion FlashFashion Flash is hosted by Prime Beauty, the blog for women 40 and over. Editor Cindy offers you the most up to date information on skincare, makeup, product reviews, bargains, product launches, and makeup tips and tricks. She’s done the homework, so all you need to do is click.

The rest of us Fashion Flash bloggers are bringing it home to you too. We’ve got everything: Fashion, Beauty, Health & Fitness, and Shopping for us 40 + females.

Come on in.

CAN YOU OVER EXERCISE? TOO MUCH OF A GOOD THING?

strength-training.jpgA 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!

But doing enough on a regular basis is what counts!

For more info on at home exercise programs for women over 40 visit www.mirabaiholland.com

GET 15% OFF ALL MY EXERCISE DVDS by Putting In FAB FALLGOOD UNTIL DECEMBER 1, 2014

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It’s Fashion Flash Monday!

Fashion FlashThis week’s Fashion Flash host is the No Nonsense Beauty Blog by Deb Chase. We all want to look and feel beautiful. But there’s more beauty nonsense flying around than there is polin in  the air. Deb cuts through the beauty blah blah and offers you real solutions to real beauty issues.

The rest of us Fashion Flash bloggers are no slouches either. We’ve got the real deal in 40 + Fashion, Beauty, Health & Fitness, and Real Deals for the Personal Shopper in all of us.

Menopause and Weight Gain: What You Can Do About It 

A study from the Mayo Clinic has revealed that menopause and weight gain are linked because proteins that store fat do it better when estrogen is lost after menopause.  They also cause fat to be burned by the body more slowly so weight gain after menopause is hard to fight. Something else happens too.  A study in the Journal of Obesity points out that post menopausal women gain about 12 pounds following menopause. And even women that don’t see weight gain after menopause experience a shift in body shape that expands their waistline.

That’s because lower estrogen levels cause fat to shift from hips and thighs to the belly. Belly fat has been linked to higher incidence of heart disease. So menopause and weight gain is a serious health issue, not just a cosmetic one.

The only way to get rid of that belly fat is to lose weight everywhere and sculpt your body with exercise. Let’s talk calories. 1lb of weight equals 3500 calories. So to lose 1lb a week exercise 200 calories off with about a half hour of moderate cardio a day and eat 300 calories less every day. That 500 hundred multiple by 7 days will get you on the track to lose one pound per week. What can make this process easier is combine cardio with strength exercises. Try this anti menopause and weight gain routine. Monday, Wednesday, and Friday do 30-60 minutes of moderate cardio exercises like brisk walking, swimming, biking jogging, or dance exercise videos.

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Mirabai

Offer Good Until December 1, 2014

 

 

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FAB FALL 15% COUPON

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Save 15% on Mirabai Holland EXERCISE DVDs
Low-kick-web_3040
I’d like to offer you a 15% discount on any of MY DVDs. FAB FALL is the coupon code at checkout! Enjoy the intelligent way to get and stay in shape! Check out www.fabulousforever.com

Yours In Health,
Mirabai

Offer Good Until December 1, 2014

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Fashion Flash Monday!

Fashion FlashIt’s Fashion Flash Monday! I’m Mirabai Holland of Moving Free with Mirabai, your host this week. Our team of Fashion Flash Bloggers have a passion for Flashing the latest and greatest in 40+ Fashion, Beauty, Health, Inside Info and SHOPPING. All for your immediate consumption! You’re invited to the party right here, right now.

Don’t forget to share your thoughts.

 

 

WebFabOVER forty-large2With makeup collections coming out all the time there are some that are more suited to women over 40. Fab Over Forty feels this Tom Ford Fall Collection is one women over 40 can easily wear any time of the year.

 

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PRIMEBEAUTYScreen-Shot-2012-05-28-at-6.15.05-AM-300x62As we age our skin loses elasticity. Prime Beauty has discovered Reviva Labs High Potency Elastin Serum to help prevent those dreaded jowls!

 

 

CHIC AT ANY AGE LOGO_Fachion FlashHints and tips on make-up for special occasions from a renowned make-up artist.

 

 

 

 

 

OVER50FEELING40 bannerFashion blogger, Pamela Lutrell, reminds us about the importance inspiration plays in stepping up our personal style!  Let’s see how she gained inspiration for her fall wardrobe last year.

 

 

 

 

 

 

 

Best-of-Everything-After-50-logo-for-FF-groupPositive Living Advocate Barbara Hannah Grufferman wants women to have a more balanced life . . . starting with this simple exercise! 

 

 

 

 

 

society-wellness BANNER_FASHION FLASHIf you looked in the mirror this morning and said to yourself “I need a face lift”, Society Wellness shares how to get a healthy, holistic, non-surgical face lift.

 

 

 

 

 

second lives club_Fashion Flash copyJoan Rivers reinvented herself and her look many times.  I’m certain she had more lives to live; her own cut short at 81!

 

 

 

 

DivaDebbi LOGODivaDebbi’s favorite Spring 2015 collection was designed by Joseph Altazurra. Is it nice that it coincided with the launch of the 48 piece Altazurra collection for Target?

 

 

 

JPG_Aging BackwardshRlogo-_4-14Fall marks the start of flu season – don’t “fall” into the flu trap. Jackie Silver from AgingBackwards.com has tips to avoid the flu.

 

 

 

www.blackcatplus.com_-300x99More and more brands are working with top designers to increase offerings for plus size women

 

 

Fashion Flash Fitness

As for me I’m enjoying the last few weeks of fall fitness outdoors; and I suggest you do the same.

But if you haven’t been exercising in a while, and you know you have to do something, but you hate the thought of it, I’ve got the solution. Ease-in! Getting fit shouldn’t feel like getting your teeth drilled.

It should be pleasant today so you’ll come back and do it again tomorrow.

MyFashion Flash Ease-in DVD gives you a chance to Ease-in to the best shape of your life starting with just 5 minutes a day. And get 15% off by using this CODE: AUTUMNFAB at Checkout! BTW and it will work on all of my other videos too! Come and visit me at www.mirabaiholland.com

 

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It’s Fashion Flash Monday!

Fashion FlashToday’s Fashion Flash host is Staness from Menopausemakeover.comStaness is the author of The Menopause Makeover  to help women 40 plus balance their hormones, stay healthy and reclaim beauty.

The rest of us Fashion Flash bloggers
bring the latest fashion, beauty and health and fitness news and deals.

 

Check us out and let us know what you think!

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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.

 

 

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It’s Fashion Flash Monday For Women Over 40

Fashion Flash

Hi ladies! It’s Mirabai from MovingFreeWithMirabai.com. I’m your host this week for Fashion Flash Monday August 26, 2013. We’ve put together a 40 plus women’s ePotpouri of information for you. We’ve got it all, essential oils, recipes, exercise, grooming, beauty secrets, health and plus size news. It’s all here today, just a quick click away.

 

 

 

 

AgingBackwardsNEWABwithRlogoAromatherapy goes back to ancient times. Jackie Silver from AgingBackwards.com sniffs out the benefits of essential oils.

 

 

 

stillblonde2fashionflashbannerStill Blonde after all these Years shares her recipe for Baked Asiago Chicken.   A quick easy recipe sure to please Women over 45.

 

 

 

Best-of-Everything-50-227x300Positive Aging expert Barbara Hannah Grufferman wrote the book about living your best life after 50 . . . and wants to show you how to get everything “below the belt” back in shape . . . fast.

 

 

 

fab40_-smbanner_11aprThinning hair is a common problem in women over 40, and it can be a real downer. Style expert Deborah Boland shares simple hairstyles that will make your thinning hair look thicker and stylish.

 

 

 

FabOver402Want flawless looking skin and lighten age spots? Fab Over Forty checks out this new product customized to your skin tone.

 

 

 

FFBlackCat-300x96Fashion mega brand Diesel uses plus size models in its newest ad campaign and demonstrates there is real beauty in body diversity.

 

 

PRIMEBEAUTYScreen-Shot-2012-05-28-at-6.15.05-AM-300x62Cindy from Prime Beauty was introduced to a Japanese beauty secret that is 1500 years old and she’s sharing her discovery of the Konjac Sponge with us! 

 

menopause-makeover-300x84Many of us think we are eating healthy, but often unaware of hidden calories and nutritional information.  If you are struggling with weight loss, check out the nutrition in your favorite foods with this FREE nutrition label calculator from MenopauseMakeover.com.  Too much of a good thing isn’t always good.

 

 

nononsensebeauty-300x74Deb of No-Nonsense Blog finds out which health news to trust.

 

 

Fashion Flash STRENGTH_9994-MENOPAUSE

Here’s a little Flash that may make a difference in your life.

A study from the Mayo Clinic has revealed that menopause and weight gain are linked because proteins that store fat do a better job of it when estrogen is lost after menopause.  They also cause fat to be burned by the body more slowly. So weight gain after menopause is hard to fight.  A study from University of Pittsburgh points out that postmenopausal women gain about 12 pounds 8 years following menopause. Something else happens too. Even women that don’t see weight gain after menopause experience a shift in body shape that expands their waistline. That’s because lower estrogen levels cause fat to shift from hips and thighs to the belly.

Menopause and weight gain is a serious health issue, not just a cosmetic one. Belly fat has been linked to higher incidence of heart disease, and being overweight in general puts you at greater risk for Diabetes, and some types of Cancer.

So what does one do about menopause and weight gain?

Spot reducing doesn’t really work. The only real way to get rid of that belly fat is to lose weight everywhere and sculpt your body with exercise.

Let’s talk calories.

1lb of weight equals 3500 calories. So to lose 1lb a week, exercise 200 calories off with about a half hour of moderate Cardio a day and eat 300 calories less every day. That’s 500 hundred fewer calories per day. Multiply by 7 days will you’re on track to lose one pound per week. What can make this process easier is combine Cardio with Strength exercises. Cardio burns calories and Strength speeds up your metabolism to keep you burning more calories even after you exercise. Try this anti-menopause-and-weight-gain routine. Of course always consult your doctor before beginning any exercise program.

·        Monday, Wednesday, Friday, and Sunday, do 30-60 minutes of moderate Cardio exercises like brisk walking, swimming, biking jogging, or dance exercise videos.

·        Tuesday Thursday and Saturday do a full body sculpting strength routine

You’ll need some stick toitiveness, particularly for the first couple of weeks. But, I can tell you from experience, this approach works. Keep me posted on your progress.

For more health and fitness information for women and in home exercise programs visit www.mirabaiholland.com

 

 

 

 

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