Visualize Yourself Fit

visualize yourself fit If you visualize yourself fit, you will help make it happen. As January approaches
we vow to lose weight, get fit, quit smoking, and hope to transform our lives.

So why do we try and fail year after year and why have so many of us given up that resolution nonsense altogether?
I think it’s because we were setting ourselves up to fail instead of succeed.
We push ourselves too hard to do too much too soon to change habits that took half a lifetime to cultivate and expect that’s going to be ok with us and it’s not.
If we want to change long standing habits we need to look at it differently.
We need to see ourselves differently. See yourself thin. Feel what it’s like to be thin. Consider yourself a thin person, a non-smoker, whatever.

World-class athletes live by this. It really works. And it works for everything.

Here are two mind-body techniques they use and you can use right away to help set those resolutions into motion.

Visualization: happens mostly on the right side of the brain, the part that controls emotion, intuition and nonlinear thought.
So if your goal is to lose 10 pounds you visualize yourself 10 pounds thinner maybe by wearing that pair of jeans you have been wanting to get into again.
Don’t just see yourself as having lost the weight. See yourself as a thin person, someone who was always thin and will always be thin.
That mental image can replace the one you now have of yourself and help you transform your behavior on both a conscious and subconscious level.
It can allow you to finally put that desire into permanent action.

Affirmations: By engaging in positive self-talk you can change what you believe about yourself. You can speak to yourself silently or out loud in short phrases that start with
“I am
And don’t be afraid to say you are who you really want to be.
Repeat several times until you are able to clear your mind of anything but that particular affirmation.

Once you see and hear how it feels to be someone who has already reached their goal, you can use the same techniques to set and achieve easy short-term interim goals.
For instance if your goal is to become fit, you can start by visualizing and feeling yourself having exercised today and affirm with “I will exercise 5 minutes today”

As long as you have plausible expectations and don’t say stuff like I’m 6 feet tall when you’re 5’6, you can make amazing changes real.

“I am going to have the best year ever in 2015”. Happy New You”

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Osteoporosis Prevention Workout

Osteoporosis Prevention WorkoutAn Osteoporosis Prevention Workout can go a long way towards protecting bone mass and preventing falls that can cause a fracture. 44 million of us are at risk for Osteoporosis. The vast majority are women. Women often develop Osteopenia (low bone mass that can lead to Osteoporosis) in the first few years after menopause because they lose bone-protecting estrogen. One of the symptoms of menopause is bone loss.
The good news is bones are living tissue. They can become denser with weight bearing and resistance exercise.

When working out your bones it’s important to load the areas most at risk for fracture: the spine, the hip, and the wrist. Here are 3 easy Bone Loading exercises, one for each of those areas, you can do using a pair of hand weights or a couple of soup cans. Use a weight that makes the exercise feel somewhat hard after 8 reps. Remember to always exhale on the exertion. Do 8-15 reps of each of these exercises. Start where you’re comfortable and build up.

Osteoporosis Prevention Workout

And of course always consult your doctor before beginning this or any exercise program.

Double arm row: Loads SpineOsteoporosis Prevention Workout

Start with arms in front of you, weights together.
Slowly row arms back, bending elbows bringing weights to chest height.
Squeeze shoulder blades together, without shrugging your shoulders.

Lunge – Loads Hip and Femur (thigh bone)Osteoporosis Prevention Workout

Stand tall, feet about shoulder width apart, hands and weights at your sides.
Keep body erect and lunge forward with left foot, bending both knees to help facilitate the move. (Right heel comes off the floor). Your front knee should be aligned over the second toe of that foot and your weight should be centered between your front and back foot.
Hold for 8 seconds, (remember to breathe) return to starting position and repeat lunging with right foot.

Wrist Curls Osteoporosis Prevention Workout

Hold arms in front of you palms up.
Using only your wrists, curl weights toward your body until knuckles are facing the ceiling.
Slowly lower and repeat.

Remember, it’s never too early or too late to start working out your bones!
For more information on Mirabai’s Skeletal Fitness Workouts please visit http://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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