Osteoporosis: What Does Buying A Purse Have To Do With It?

We all have a lot to lose if we take a serious fall. Assuming we survive, the effects can be life altering. And if you have osteoporosis, what would have been a minor slip and fall for others, could have devastating consequences for you. Here’s a fall prevention video that should be of interest to anyone interested in staying upright.

Osteoporosis Fall Prevention Video

There’s a story that prompted me to post this video and write this article. Here it is.

OsteoporosisI have a friend who had been eyeballing this cute little red purse for a couple of months.  She didn’t need it but she wanted it and sort of became obsessed with it.

She’d visit it online and wave to it in the store. But, there’s no way she was going to buy that purse because wanting it that bad made her feel a little stupid.

Well, the darn thing went on sale the other day at 40-percent off and another 10-percent off with her store card. Now, of course, she had to have that red bag.

Apparently, so did every other woman in the United States. Because, she had it in her online shopping cart and by the time she got her credit card out, it was no longer available. It had been snatched right out of her cart.

She was furious. She felt violated. “How dare they sell MY red purse?”

She called the company.  They apologized and looked for one in their inventory anywhere. They gave her stores and a warehouse to call and reserve it before the last one could be sold. She called around for over an hour and finally got to someone who found one in California and ordered it for her.

As she was patting herself on the back for her investigative skills and persistence my friend had an aha! moment. She had recently been diagnosed with osteoporosis. Her doctor had given her a list of endocrinologists he’d be comfortable recommending but she hadn’t even looked at it, let alone researched it.

“I had been meaning to but I had been putting it off for no good reason. I thought why on earth don’t I apply that same purse passion to taking charge of my own health care?”

She thought about it for a minute and the answer she came up with unnerved her a little. “Health care is not sexy,”  Purses are sexy! Purses are sexier than being healthier and maybe living longer? Eek!

But health is sexy! Quality of life is sexy!

As she started to Google the doctors on the list, she began to sing a parody to that old rock song.
“I’m too sexy for my purse, too sexy for my mouse pad, but not too sexy for my doctor’s office. Maybe a little bit too sexy, but I’m goin’ anyway.”

I think perhaps my friend has touched a nerve in many of us. Would we really rather look good than to feel good?

Sure seems like it. I think it’s that very premise that prompted an ad agency to come up with a TV commercial for a dietary supplement featuring a sexy dancing X-ray skeleton of a baby boomer model that’s protecting her looks by protecting her bones.

It got my attention. If you can’t get them to do it for health, get them to do it for beauty. Twistedly brilliant!

So I guess, if beauty is your motivation, go for it; especially when the health comes with it.
But what do you do if you already have osteoporosis like my friend, or have low bone mass, or you just have the good sense to want to take of your bones?

Osteoporosis And Calcium

I asked Susan Randall, MSN, FNP-BC, Senior Director, Science and Education at the National Osteoporosis Foundation and she said:

Getting enough calcium in our diet is really important. The NOF recommends
an intake of 1,000 miligrams for adult women from age 50 or younger, and age 51 and older — 1,200 milligrams a day for adult women. If a woman isn’t paying enough attention to calcium in her diet she puts herself at risk. But more is not necessarily better when it comes to calcium. Neither women nor men should get more than about 2,000 milligrams a day.

She also said “Weight bearing exercise actually builds bone in youth and will help maintain bone.”

When I asked her about fall prevention she said, “As we get older the type of exercise changes a little bit. We still have to do some impact work but it has to be safe to avoid injury and falls so you want to add balance training, flexibility training, and safe movement to make sure the individual is able to stay active and healthy.”

So what’s the takeaway here? My takeaway is if you like standing on your own two feet, taking care of your bones is about as sexy as it gets.

May is Osteoporosis Prevention Month! It’s Never Too Late To Take Care Of Your Bones!

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Fabulous Forever Health IQ Mirabai Holland

MIRABAI HEALTH-health-issuesReady 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. Test your Fabulous Forever health IQ with this at home quiz. Answers are at the end.

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

Any questions contact me at askmirabai@movingfree.com

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.

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Getting Fit: Find Fabulousity!

Getting FitGetting 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?

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Heart Health News

Heart Health NewsHeart Health News: Eat Berries, Drink and Be Fit! It just may help to save your  heart and the one that you love!

Since heart disease is the No. 1 killer of women and men in the U.S., I thought I’d focus on prevention. After all, if you prevent heart disease, you’re very unlikely to die from it.

Heart Health News Research

A Harvard study says women who eat three or more servings of strawberries or blueberries a week can lower their risk of heart attack by 32 percent. The study also said grapes, eggplant and blackberries may work too. It’s those flavonoids again. The antioxidants you find in red wine, dark chocolate, green tea, apple skin, etc. Rule of thumb: The darker the color, the more flavonoid content. They slow down your aging clock and prevent disease by keeping free radicals from damaging cells in your body.

Free radicals are incomplete molecules looking for an electron so they can complete and stabilize themselves. Sounds like something you’d hear in therapy. They steal an electron from a neighboring molecule, turning it into a free radical and setting off a chain reaction. They contribute to the aging process and a wide range of diseases.

We form them naturally when we breathe and metabolize. Free radicals don’t wreak havoc with your body until you have too many of them. They can be formed by oxidative stress, like intense exercise, smoking and exposure to environmental toxins.

Enter the flavonoids. They give the free radicals one of their electrons and stop them in their tracks. They help prevent heart disease by stopping LDLs (bad cholesterol) from breaking down and forming plaque in your arteries.

Nowadays, you can get berries year round, and they are a perfect low-calorie food, alone, in yogurt, or sprinkled on your cereal. So let’s have a few servings of berries, some eggplant, and maybe a square of dark chocolate for dessert. Not such a major lifestyle change.

Heart Health News: Since we are talking about prevention, how about stress?

A series of studies by Columbia University Medical Center says whether or not we perceive ourselves as stressed can be a measure of whether or not we’ll have a heart attack in the future. So from now on, I’m not going to perceive myself as stressed. Yeah. Good luck with that.

Seriously: My clients who exercise regularly, particularly aerobic exercise, tend to think of themselves as being more relaxed. And they are more relaxed. Aerobic exercise releases endorphins, the body’s natural tranquilizer, and they know they’re getting the heart benefits of all that cardio. To get the maximum benefit from cardio exercise, most people should build up to 45 or more minutes at 60 to 80 percent of your max heart rate. If you’re just starting out, you can ease in with a few minutes a day at a comfortable pace and add more as it gets too easy. But here’s the rub: Aerobic exercise, because it requires so much oxygen, is an oxidative stressor. It produces free radicals.

People who exercise once in a while or really hard only on the weekend are more at risk for producing harmful levels of free radicals. But studies have found that people who exercise regularly tend to adapt and produce enzymes that create antioxidants minimizing free radicals’ negative effect.

So here’s the formula: Eat berries, dark chocolate and get regular cardio so you don’t perceive yourself as stressed. It’s an eclectic concoction, but I think it’s tastier than one of those midnight vegetable smoothies. Don’t you?

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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.

Check out my New Year, New You Specials at www.mirabaiholland.com 

New Year New You

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Fashion Flash! Holiday Edition

Fashion Flash Welcome to another NEW Holiday Week Edition of Fashion Flash! I’m your host, Health & Wellness Blogger, Mirabai Holland from MovingFreeWithMirabai.com. Join us Fashion Flash! Bloggers for some Holiday Fabulousness. We’ve got Fashion, Beauty, Health, Lifestyle and a Partridge in a Pear Tree. Enjoy.

 

 

 

erik-notes-from-dressing-room-logoErika, blogger in chief at Notes from My Dressing Table is sharing Beautiful Holiday Gift Ideas from Evine She also has a special discount code for first time customers and a fabulous giveaway open through 12/16.

 

 

No-nonsense beauty blog logoDeb of No-Nonsense beauty Blog has a holiday gift of health for the whole family.  Find out more.

 

 

 

Jackie Silver Style logoCan the state of your personal space affect your health? Jackie Silver Style shares interesting findings.

 

 

 

 

ready_or_not_screen_print_boston_artist_nick_ward2After 40, eyelashes and brows can get sparse and brittle. Allison from Never Say Die Beauty introduces you to the Art Natural Advanced Eyelash and Brow Enhancer that’s helping her achieve longer, fuller, softer lashes and brows fast!

 

 

 

http://movingfreewithmirabai.com/wp-content/uploads/2014/05/society-wellness-BANNER_FASHION-FLASH.jpg

Melanie from Society Wellness teaches us that the health and tone of the muscles in our face are the keys to a youthful glow, and a balanced body.

 

 

 

 

 

Glamour-Granny-Travels-logo-FFInka of glamourgrannytravels  goes green in exotic Bogor/Indonesia.

 

 

 

 

Second-LivesOkay, she’s no Diana Nyad but Claude Noelle Toly is a swimmer and she recently swam around the Statue of Liberty, a long time dream.  Not too shabby for an antique dealer by day.  Do you have a similar dream?

 

 

 

http://movingfreewithmirabai.com/wp-content/uploads/2014/09/Best-of-Everything-After-50-logo-for-FF-group.jpgBarbara Hannah Grufferman, author of THE BEST OF EVERYTHING AFTER 50 and AARP Contributor, shares her best tips to stay strong . . . for life.

 

 

 

 

 

BEAUTY INFO ZONE LOGO HEARTMarcia from Beauty Info Zone is crazy about concealers. She obsessively collects them but some get used more than others. What 3 concealer brands are high on her radar these days.

 

 

 

 

Tania Stephens blog logoThe holidays are in full swing. Thanksgiving just passed us and now Christmas is in a couple of weeks. Tania from 50 Is Not Old styles a holiday outfit today that will be sure to put you in the Christmas spirit.

 

 

 

PRIMEBEAUTYScreen-Shot-2012-05-28-at-6.15.05-AM-300x62Looking for a high quality gift for a special woman? Prime Beauty is giving away this Tahaitan South Sea Pearl Necklace from The Pearl Source.

 

And if you need a little nudge to help avoid gaining those extra pounds try my Holiday Workout Kit: 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 CHARGE OF YOUR HEALTH! SHED THOSE HOLIDAY POUNDS!

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Strength Exercises Outdoors

Try these strength exercises outdoors to jumpstart your strength exercise program this Fall.. You can enjoy the weather while getting leaner and stronger with these easy strength exercises.  No equipment necessary!

Take a look at these easy strength exercises on video!

And here are all the exercises written out!

Strength Exercises Outdoors

Here are five easy exercises to tone you up; no equipment necessary. Try doing them every other day. For the first three start with eight reps and build up to 16. For the last two (isometric exercises) hold for 10 seconds and build up to 30 seconds. With all these exercises, remember to exhale on the exertion.
In a matter of a few weeks you should feel your body getting stronger and see it get shapelier.

Warm-up by taking a 10-minute walk. By the tenth minute, it should be brisk enough for you to just barely carry on a conversation.
Stop at a wall, a tree or a fence, and do these five exercises: two for your upper body and three for your lower.

Strength exercises

Mirabai Holland Standing Pushup

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

Strength exercises
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

Strength exercises
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

Strength exercises
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.

Strength exercises

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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Cancer and Exercise

Cancer and ExerciseCancer and Exercise: Best exercises for Cancer Patients?

In my health coaching practice, I consult with women who want to exercise but have health issues that make them uncertain as to how much they should do. Recently I had a client who said, “I am recovering from breast cancer. I finished my chemotherapy a few weeks ago and though I still feel weak, I was wondering if I should start exercising again?” And this is what I told her.

If your doctor says you’re up to it, you can get started. Best Exercises For Cancer Patients: according to ACSM (American College of Sports Medicine)

Cancer and Exercise

The best exercises for cancer patients is a combination of the three major components of fitness: Cardio, Strength and Flexibility. These types of exercise can have a positive impact on cancer patients and survivors. Easy aerobic exercise for cancer patients, has been shown to increase hemoglobin levels, reduce inflammation, lessen fatigue, keep muscles in shape for better every day activities, increase self confidence, reduce depression and aid in recovery of surgery.

Other research has shown strength and flexibility exercises to be good exercises for cancer patients helping them return to a normal activity level sooner.

Exercise and social support seem to increase the life expectancy of breast cancer survivors, preventing recurrence.

At the beginning, gently move a few minutes at a time, and build up at your own pace. Try walking, light aerobics or swimming. As you get stronger, add a couple of days a week of light resistance training. On days you feel more tired, try doing a few stretches.

Personal Note: It has been my privilege and joy to use my skill as a Certified Health Coach & Exercise Physiologist Specialist to help women manage their cancer with the healing properties of movement and exercise. It is from my own experience, that exercising on a regular basis, eating healthy food and reducing your stress can help prevent and/or manage cancer and many other life threatening diseases.

Click on Cancer and Exercise for more info. Visit www.mirabaiholland.com

for in home exercise programs for women over 50.

Bernadine’s Crusade

My mother died in 2005 from Ovarian Cancer. Here is a poem I wrote about her.

Time it was when she found out how sick she was.

Like a Gladiator she got in her wheel chair and with her cane she fought against her illness.

Month after month she strived and relished every peach, every plum.

Moment by moment from lunch to lunch, she road the streets and shopped for food, clothes and jewelry as if she would live forever.

Her doctors were amazed at the way she road into their offices waving her cane
in stylish hats.

For her it was just the way she lived.

Opinionated, visually acute; her sense of aesthetics keen.

Expressive, she once cooed for me like a bird then clicking her teeth like a sparrow eating a tiny meal.

So it went.

Until the last, she raged with her cane beside her in the bed.

Little sips of ice mocha and chocolate malts

Slowing down.

Barely breathing,

her eyes flew open, to take one last peek

getting ready for the next to come.

mwh©

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Golf Exercises Improve Your Game

Golf Exercises

Golf ExercisesThere are over 20 million golfers in the United States alone. And those who play frequently, including the pros, are often plagued by over-use injuries.

It’s the repetitive motion of the golf swing that’s the culprit. And if your form is less than perfect you can hurt yourself on a single swing.

It uses the same muscles every time: mainly shoulder (rotator cuff) core (side of the waist, abdominals), and arms (elbow, forearm and wrist)

Also, like any other physical activity, it’s good to warm-up your body at least 5-10 minutes before starting to play. A brisk walk, a few arm circles and practice swings with a towel will help to elevate your body temperature, lubricate joints and increase blood flow to your working muscles.

As for the current aches and pains, you probably have to rest those muscles until they heal.

Golf Exercises

The good news is, there are Prehab golf exercises to help you play injury-free in the future and they will also help improve your game.

Here are some essential exercises.

 

 

 

Essential Golf Exercises:

Towel warm-up

Roll up a towel lengthwise and take a few practice swings to warm-up the muscles you’ll use when you add the weight of the club.

Golf ExercisesGolf Exercises: Side Bend
If you have hand weights, great. Otherwise, grab some cans from your pantry.

Stand feet shoulder width apart, knees slightly bent, arms at your sides. Without bending forward or back, bend directly to one side, while sliding the weight in your opposite hand up the side of your body to your armpit. Do the same on the other side. 8-12 reps on each side, alternating side to side. Areas Worked: Side of the Waist

Golf Exercises: Core Strength & Stretch

Golf Exercise

Start on your hands and knees in a tabletop position.

Gently stretch your right arm out in front of you till it’s level with your torso. At the same time raise your left leg and straighten it behind you. Hold for 10-20 counts and slowly return to starting position. Switch sides and repeat. Areas Worked: Abdominals, shoulder, hip and back of leg


Golf Exercises: Oblique Twist

Golf Exercises

Lie down, knees bent, feet hip width apart. Place your hands behind your head.

Lift and turn your torso to point your right elbow towards your left knee (keep your elbow back in line with your shoulder) and return to start. Do 8 reps. Switch sides and repeat. Areas Worked: Abdominals, particularly the side abs.

Golf ExercisesGolf Exercises: Rotator Cuff

Holding cans or hand weights bend arms at the elbows to 90 degrees in front of you. Keep your elbows bent and bring your arms out to your sides.

Repeat 8-12 reps.

Areas Worked: Shoulders

 

Golf Exercises: Wrist Curls
Golf ExercisesHold hand weights at your sides, elbows at 90-degree angles, palms down. Keep arms stationary, and using only your wrists, slowly curl the weights towards you until your knuckles are facing the ceiling. Repeat 8-15 reps

Flip weights palms up. Do 8-15 reps in this position.

Areas Worked: Forearms and wrists.

Golf ExercisesGolf Exercises: Diamond Stretch

Raise arms over-head, linking hands together. Slightly bend elbows and gently move them back.

Hold for 10-20 counts.

Areas worked: Shoulders, chest and upper back.

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Water Ballet Exercise

Water Ballet ExerciserWater Ballet Exercise!

We are filming for several hours a day starting at the crack of dawn. The weather is cooler but not for long. My only relief has been to strip off my workout clothes, which are almost pasted to my body, jump into a swimsuit and plunge into the pool. After about 45 minutes of laps back and forth I get an idea. What if I try some exercises in the water, holding on to the side of the pool? Doing some Water Ballet Exercise in the water, while cooling off is not such a bad idea I’m thinking. So I try one of my on land favorites for my legs and butt. I like it! I can really feel it working. It may be even more effective with the water for added resistance. This Aqua Ballet Workout not only tones your lower body but it also helps to elongate your muscles while you are doing it. And because you are in the water, you are adding resistance to strengthen your legs and butt while at the same time using your core muscles to help keep your body upright and balanced.

Try this Water Ballet Exercise to Tone Up Your Legs and Butt

Stand facing front, heels together, feet turned out. Hold on to the edge of the pool with your right hand. Slowly bend left knee, bringing foot up to right knee forming a triangle. Slowly stretch leg in front of body. Then bring foot back to the knee of the standing leg and return to the starting position. Repeat 4 times to the Front, Side, and Back.

Water Ballet ExerciseWater Ballet ExerciseWater Ballet ExerciseWater Ballet ExerciseWater Ballet Exercise

 

 

 

 

 

 

 

Turn around and repeat exercise on the other leg holding on with your left hand. Enjoy this Water Ballet Exercise.

For more health and fitness information and at home exercise programs please visit www.mirabaiholland.com

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