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: For Women Over 40

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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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Managing Our Weight: Through Thick and Through Thin By Mirabai Holland © 2013

For me, maintaining my proper weight is a constant struggle but it is one I embrace and so can you. Remember, the real reason for food is to keep us alive and well. It is not the enemy.

The key elements of maintaining a proper weight are learning to control portion size, eating a balanced diet, getting in touch with your hunger and exercising on a regular basis. Though exercise has always helped to burn calories, lose body fat and keep muscle tone, exercise alone will not keep your weight in check. Eating only when you are truly hungry can help you stay on track. Many of us engage in emotional eating: we eat when bored, depressed angry or even happy. To curb this tendency we must reckon with our inner selves. This can be getting on a scale, putting on a pair of pants that used to fit, and writing down what we are putting into our mouths.

Choosing healthful foods is integral to feeling good and possibly preventing diabetes, cancer and heart disease and numerous other health problems. Between fast food and vending machines, it’s often a challenge to eat basic foods that are not prepared or processed with too much salt, sugar and preservatives. Yet a wealth of fresh vegetables, fruits, dried beans, whole grains and nuts are available if you just know what to look for and make time to prepare nutritious meals.

As we age, our immune systems become more vulnerable – especially if we are recovering from illness. The food and agriculture industries are allowed by the FDA to use a multitude of pesticides, antibiotics, hormones and even insect-based dyes to produce as much food as cheaply, and therefore profitably, as possible.

The movement toward organic foods and support for local farming in the U.S. has grown as more people become aware and concerned about the untested and unlabeled additives in our food supply. Although organic foods are often more expensive, the cost can be balanced by avoiding non-nutritious prepared foods – such as snack items, candy, sugary sodas and frozen meals – while choosing fresh produce, dried beans, whole grains and a limited amount of low fat dairy and lean meat and poultry.

Here is an important meal tip; eat a healthy breakfast. Why? It will give you energy to last through the morning so that you are not ravenous and prone to overeating at lunch. For the longest-lasting energy, balance three types of food in your breakfast: A serving of whole grains (a piece of whole wheat toast, a half-cup of oatmeal or a serving of whole-grain cereal per size listed on the package); two servings of fruits (which can include a glass of 100 percent juice) and a bit of low fat protein – such as yogurt, an egg, reduced-fat cheese, or skim milk on whole grain cereal. In calories and nutrition, it will beat a sugary, fatty pastry any day. Studies show that women who eat a healthy breakfast each day have an easier time maintaining a healthy weight.
Informative food-related web sites are:

Center for Science in the Public Interest (www.cspinet.org)
American Institute for Cancer Research (www.aicr.org)
USDA Food and Drug Administration (www.nutrition.gov)
Organic Consumers Association (www.organicconsumers.org)

More info on exercise and health issues for women over 50 visit www.mirabaiholland.com

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Easy Exercises To Do Outdoors By Mirabai Holland, MFA © 2013

I love to get out and walk outdoors. Even if you haven’t done much over the winter, the green smell of plants and flowers in the air and switching on to daylight savings time are great motivators.

Start with a duration you’re comfortable with and work your way up. I do some standing pushups and a couple of stretches at the end of my walk to round out the workout. No equipment necessary, just your favorite tree. Here is what I do:

 

 

Standing Pushups: Stand facing your tree and stretch arms in from of you, chest level and place hands on the tree a few inches apart. Keeping your body straight, slowly bend elbows until your chest is close to the tree and push back with a single thrust.

 

Work up to 20 reps. Works chest, and arms.

 

 

Back Extention: Stand facing your tree and stretch arms in front of you slightly below chest level.

Place hands on the tree a few inches apart. Keep arms stretched as you bend back lifting your head chin up while contracting your abs. Hold for 10-20 seconds. Stretches back.

 

 

Front Thigh Stretch: Stand facing your tree and hold on with your left hand. Grab your right ankle and gently pull heel towards buttocks. Hold for 10-20 seconds. Then switch legs.  Stretches the front thigh muscles.

 

 

 

 

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Easy Exercises To Relieve Stress and Recharge Right At Your Desk! by Mirabai Holland 2013

With today’s emphasis on productivity, its hard not to get stressed out.

Here are a couple mini moments you can take at your desk to help yourself

relax, focus, and energize.

Diamond Stretch:

 Raise arms over-head linking hands together.

Slightly bend elbows and gently move them back.

Hold for 10-20 counts.

Stretches & Relaxes: Shoulders, Chest and Upper Back

 BREATHING EXERCISE

Close your eyes. Concentrate on your breathing.

  • Breathe in… Breath out…
  • Breathe in and hold your breath for 1 second – 1 hundred thousand, Breathe out
  • Breathe in again a little deeper and hold for 2 seconds – 1 hundred thousand, 2 hundred thousand – Breathe out
  • Breathe in deeper and hold for 3, then 4, then 5 seconds

By the time you hold for 5, you should feel pretty good.

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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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