Fashion Flash Women Over 40 Blog

Fashion FlashOur Fashion Flash host for this Labor Day 2013, is Kari from Faboverforty.com
Kari’s leading the way to nature beauty for women over 40. Her research and insights give you a fab alternative to more radical options.  The rest of us Fashion Flash Bloggers have the end of summer skinny including diet, exercise, clothing style and color and skin care. Don’t forget to share your thoughts with us. All of us at Fashion Flash would  love to hear from you!

While toning up for my walking workout this September I remembered making this short outdoor no equipment necessary workout video. It’s just right addition to the walking workout. It will turn your walking workout into a full body exercise program just perfect for us 40 plus Women looking to stay Fabulous Forever!

Stop at a wall, a tree or a fence, and do these five exercises: two for your upper body and three for your lower. 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 upright again.  Muscles Worked: Chest, Triceps, and Shoulders

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.
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
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
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)

 

For more info women’s fitness and wellness info please visit www.mirabaiholland.com

 

 

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Walking Workout In September

Walking Workout MOUNTAIN-WALK-WEB-054Starting a walking workout in September is a special experience. September is the perfect time to walk, and a walking workout is about as perfect a human exercise as we’ve got. It’s a great combination. Beginning your walking workout in September is good because it’s not too hot, not too cold, and there’s lots to look at. And, doctors always want us to walk when they tell us to get some exercise. I wonder if they walk themselves. So your doctor should be very pleased when you call and say “I’m starting a walking workout program, what do you think”? Do check with your doctor to make sure you don’t have any issues that will keep you from brisk walking, and then if all’s good, get to it.

Besides getting a great cardiovascular workout you’ll strengthen and sculpt your legs and butt. If you swing your arms you’ll get some shoulder action too; all this while nature watching, or people watching if you’re in the city. Start slowly and build up. American Heart Association recommends 150 minutes of walking per week

Vary Your Walking Workout

Try interval walking. Walk for 3 minutes at a moderate pace. Then walk faster for 1 minute.

Walking Workout Develops Core Strength

There’s been plenty of buzz lately about core exercise and how a strong core, the abs, back, butt and upper thigh muscles, can keep you mobile into old age. There’s a lot of truth to that. The core muscles hold you torso erect and promote good posture and general body strength. If you do it right, walking can strengthen your core and improve the way you walk at the same time.

A weak core makes you slouch and walking slouched messes up your gait and can even give you back injuries. Start by standing tall with your head over your shoulders, shoulders over your hips, hips over the feet, abs pulled in. If you’re not used to it, it’ll feel like work at first. But, try keeping that posture while you walk, even for 5 minutes at a time. It will become more and more comfortable. You’ll start to realize it’s the natural way for humans to stand and walk. Your gait will improve, your core will get stronger, you’ll be less fatigued and you’ll enjoy your walking workout in September more. And won’t you look cool and snappy out there with that perfect gait.

 

 

 

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