NEW YEAR’S RESOLUTIONS: Ease into the Best Shape of Your Life! By Mirabai Holland, MFA

Now if one of your New Year’s resolutions is to get back into shape and lose those unwanted pounds I’d like to give you a gentle reminder to get moving again if you want to “live long and prosper”. Here are some ideas to get you started and keep you on track.

EASE into the Best Shape of Your Life.

That’s right I said EASE! After all it is only January  it’s never too late to do the right thing by your body. The reason most diets and exercise programs fail is people ask too much of themselves and expect to see results too soon. We all know the story of the tortoise and the hare. Well, this story is not a classic for nothing. A killer diet coupled with a killer workout is a resolution killer. It’ll never work. Over my thirty-year career, having seen hundreds of these types of programs, including my own, fail, I’ve developed a method that works for virtually anyone.

Of course, be sure to check with your doctor before beginning this or any fitness program.

First, weigh in. You don’t need to tell anybody how much you weigh, but you need to know. One pound = 3500 calories. So, to lose a pound you have to either not eat, or exercise off 3500 calories. The right way is to do a combination of both. But start slowly and build up at your own pace. You need to break your goals up into small chewable bites.

Say you want to lose 20 pounds. Break that up into 5-pound increments.

And don’t try to lose 5 pounds in a week or two. The first 5 pounds is the hardest, so give yourself a full six weeks to lose it, while easing into a fitness program. After that you can safely lose about 1 pound a week.

Here’s how it works.

Get a notebook and write down everything you put in your mouth for the first week. Get a calorie book and look up everything you ate every day.  If you’re like most people, you’ll be shocked by how much food that is. Also look at your food labels. For instance, if your ingredients on your tomato sauce don’t look like this, you might want to consider switching brands.

You’ll be surprise how much sugar, saturated fat and just plain gunk you’ll find in unlikely food products like tomato sauce. Eat as much fresh food as you can.

Aerobic exercise carries tremendous health benefits. It also burns calories, boosts your metabolism and keeps you in a positive frame of mind. So, that first week, make it your business to do 10 minutes of aerobic exercise, like brisk walking, every day.

The second week, eat everything you normally eat, but cut your portions in half.

Try to exercise 15 minutes a day. The week you first cut your portions down is usually the toughest. But it gets easier.

By week three you should be looking at the kinds of food you eat and trying to eliminate the empty calories; sugary soft drinks, salty snack foods, fat filled fast food etc. Start consuming smart calories .Try to substitute foods you actually like, foods with fewer calories that fill you up and have some nutritional value.

Try not to eat more than 1500 calories a day.

Gradually build up your aerobic exercise until you’re doing a half hour every day.

After six weeks you will be on a fitness program you can stick with and you’ll probably have lost your first five pounds.

You’ll be eating smarter, feel and look better, be healthier and more equipped to stick with it for the next 5 pounds and the next and the next.

By week twelve you’ll never want to stop. And you won’t.

For more information on Mirabai and her products 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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Easy Exercise Video by Mirabai Holland Get Started With Just 5 minutes

Get started right now with a 5 minute Easy exercise video for women over 40 looking for a beginner exercise routine.  Based on my Moving Free Technique which combines the joy of dance with the science of exercise. Shape-up, burn calories, build stamina, strength and flexibility. Ease into the best shape of your life.

As a beginner, exercises should be easy. Getting fit doesn’t have to feel like getting your teeth drilled. My easy exercises disconnect the pain from the gain.  If you enjoy exercising today you’ll look forward to doing it tomorrow.

For more information on my Ease-in System please click here

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It’s Fashion Flash Monday, May 20th by Mirabai Holland 2013

Today’s Fashion Flash Host is Barbara Hannah Grufferman author of The Best of Everything After 50. Her website is your source of for all things after 50.

Our Fashion Flash team has been prospecting for nuggets of knowledge and fab deals for women over 40. Check out our finds and let us know what you think.

“Getting fit shouldn’t feel like getting your teeth drilled.” It that statement resonates with you my Ease-in System may be what you are looking for. “You can ease into the best shape of your life!” For more info Click here

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Keep That Fitness Resolution With My Mini Time Saver Workouts by Mirabai Holland ©2012

The number one New Year’s Resolution is “Get fit and lose weight”. The number one reason for not keeping that resolution is “I don’t have time.” You’re not lying to yourself.

Schedules are tight in the morning but you can get a good workout in only ten minutes a day. What maximizes time and works really well is using an exercise routine that splits the body into major muscle groups, exercises one or two muscle groups per day. What really condenses time is doing each exercise slowly about 8 seconds per movement. For instance 8 counts on the lift and 8 counts on the lowering phase of each movement. You need to use enough weight so you can barely perform the last rep. This gives the muscle group enough of a workout to only be done once a week. Can use own body weight, hand weights, ankle weights, cans, or resistance bands.

Monday: Chest and Back:

Chest Press: Chest, Shoulders

Lie on back with knees bent and feet on the floor. With a weight in each hand, at chest push arms straight up toward ceiling, without locking the elbows. 8-15 reps.

One Arm Dumbbell Row: Upper and Middle Back

Stand with left foot forward, right foot back, knees bent as though walking. With weight in right hand, bend forward, hinging from your hips, back flat, supported by your left hand on left thigh. Let your right arm with weight hang down toward the floor. In one smooth motion, keeping abs pulled in, bring the weight up to your hip. 8-15 reps. Repeat with other arm.

Tuesday:  Outer & Inner Thighs

Outer Thigh Leg Lift: Lie on your side, bottom arm extended for support, bottom leg bent, top leg straight. Lift top leg to hip level with foot flexed hold 1-2 seconds and slowly lower. 8-15 reps. Flip on to your other side and repeat.

Inner Thigh Leg Lift:  Lying on your side, bottom arm extended. Cross top leg over and place foot on floor forming a triangle over the bottom straight leg. Lift bottom leg up to hip height if possible. 8-15 reps. Flip on to your other side and repeat.

Wednesday: Arms

Biceps curls: Stand with legs hip width apart, slightly bending knees, a weight in each hand.  Hands with palms facing away from your body curl both arms towards your shoulders and return back to starting position. 8-15 reps.

Triceps: Stand with legs hip width apart, slightly bending knees, a weight in each hand. Bend elbows with palms facing in and extend arms in back of you. 8-15 reps

Thursday Legs & buttocks:

Front Leg Lift: Using a chair or wall for support, stand tall, shoulders square over your hips, with weight on one leg, abdominals contracted. While exhaling, slowly lift other leg straight out not higher than your hip. Hold 2 seconds and lower. Repeat using other leg. (Ankle weights optional.)

Back Leg Lift/Buttocks: Use the same starting position as front thigh lift. While exhaling lift leg straight outbehind you to about knee height without bending forward. Bend heel to the buttocks while foot is flexed and then extend leg and lift as you tighten your buttock. Repeat with other leg. (Ankle weights are optional.)

Friday: Abs

Modified Bicycle Crunch: Abs and Obliques

Lie on you back knees bent, feet on the floor, hands behind your head, elbow pointing outward. In one motion, bring your torso up, elbow pointed toward ceiling. At the same time bring your right leg up to meet it, until your left elbow is about 8 inches from your right knee. Return to starting position: then bring right elbow toward left knee.

Also, before you even get out of bed, there are stretches you can do. Also in the shower or bath a good place to stretch because the warm water helps to warm muscles allowing them to stretch easier. 10-20 reps.

For aerobics-research says you can break it up into 3 ten-minute periods throughout the day and still get the same benefits.

30 minutes a day can reduce you risk for heart attack by 50%. (National Institutes of Health)

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