FABULOUS FOREVER HEALTH QUIZ

Posted on December 25, 2020 by Mirabai

Ready 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 so you can be Fabulous Forever. Test your Fabulous Forever health IQ with this at home quiz. Answers are at the end.

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. 118/75
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.b,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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For more info on women health coaching and fitness at home exercise programs come and visit me at www.mirabaiholland.com and be Fabulous Forever!

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Finding Fabulousity

Posted on January 18, 2020 by Mirabai

I was back in my hometown recently, where I health coached and taught for over 20 years. I missed my clients so I decided to take some of them 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 myself, moderately of course, the party got started in earnest. I asked them if they wanted to share things that were important in their lives over the past year.

As we went around the circle, they spoke of daughter’s weddings, losing your job, getting pregnant, becoming a gym rat, outliving heart disease, surviving cancer and menopause, the joy of grandchildren, joining a touch football league, and a trip to China.

Maybe because I was their host, the conversation drifted toward how getting fit, eating healthier and reducing their stress had changed their lives.

They shared stories about feeling invisible, putting on belly fat, 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, I’m stressed all the time and I love sugar. What do I do?

She said, I told her “We are going to fix this. We’re going to design a program together you can look forward to instead of dread.”

My coaching style is to start people wherever they may be physically and emotionally and get them on their way smoothly and pleasantly; one small goal at a time. If the first experience is pleasant, you’ll want a second and the third and so on. Sustainability is the key to a healthier life. And that’s what happened with these clients.

But something else remarkable happened too.

They said reaching their goals 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; simple lifestyle changes were the key that unlocked the door to their potential.
Pretty cool huh?

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Enjoy Holiday Treats Without Weight Gain

Posted on November 17, 2018 by Mirabai

Can you really enjoy holiday treats without weight gain?

Well, when we think of the holidays the first thing that comes to mind is fear of weight gain. That’s because we always have a few treats up our sleeves. And we do gain weight.

But, preventing this phenomenon is not as hard as you think. You don’t have to starve, deny yourself favorite holiday dishes or do heavy-duty compensation workouts.

Enjoy Holiday Treats Without Weight Gain: Some Pointers

If you are the one cooking, you are more in control of what is going to be placed on the table.

So you can choose equally delicious lighter recipes. But, if you are visiting friends and family all bets are off and your radar needs to be on. It’s all about portion control.

Don’t wait till the second piece of pie gets offered. Pre-planning is key. In some cases you’ll know from past experience what the menu will be. Even if you don’t, assume there will be a barrage of excess temptations. Excess is the operative word. Enjoy but not to excess.

Whether you count calories, points, or eyeball your portions, eat half of what you think you should eat. If you are not sure of a particular food or treat, pass on it, or just take a bite to see if it is worth the calories. If you find yourself hungry after all of this, you can eat a little more or maybe you’ve actually saved room for that dessert.

You can visit, enjoy the company, make merry and have a smug sense of self-assurance that this whole season will pass without you gaining even a pound. Who knows, you might lose weight.

That brings me to your insurance policy. If you don’t exercise regularly this is definitely the time to start and get a jump on your New Year, New You. If you do, make time for it. You don’t have to do extra but don’t make the excuse you’re too busy at this time of year.

Cardio exercise is great calorie burner, and we all know that a half hour of moderate aerobic exercise a day can reduce one’s chance of heart attack by a whopping 50%.

See how I snuck in my pitch for exercise? I am not suggesting anything that I don’t do myself. It works for me and I bet it will work for you.

Give it a try and let me know what you think. And let me know if you were able to enjoy holiday treats without gaining weight.

Happy Holidays!

Of course staying on your exercise routine can always help thru the holidays. If you need a little help please feel free to use this coupon code HOLIDAY and save on any of my exercise videos at www.mirabaiholland.com

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Interval Training Workouts

Posted on July 28, 2018 by Mirabai

Interval Training Workouts Can Spice Up Your Exercise Routine!

If your exercise routine is getting a little stale it’s time for some interval training workouts. These interval training workouts combine periods of lighter exercise with bursts of more intense exercise. You get faster results without knocking yourself out. It’s a great way to jump-start your body again and keep your exercise program fresh.

You can apply the same interval training workouts in the water as well as on land. Here’s a simple interval-walking, jogging or swimming program that will help you get and stay in shape. You will need a watch. (waterproof if used in the water.)

Start walking, or swimming at a slow pace for the first 5 minutes to warm-up, help elevate your core body temperature and increase blood flow to your working muscles.

Then pick up the pace for the next 3 minutes so you start to feel more effort but you can still carry on a conversation comfortably. Then pick up more speed for a 1-minute interval; either faster walking, a light jog or faster swim. Then go back to your comfortable conversation pace for 3 minutes. Alternate between 3 and 1 minute of faster walking or swimming intervals until you are able to sustain about 30-40 minutes 4-5 days a week.

I like to mix up my own interval training workouts alternating the days to get the most variety and training. For instance, do the walking /jogging interval workout on Monday, Wednesday and Friday. Then do the swimming interval workout on Tuesday, Thursday and Saturday. Either way, you’ll find yourself enjoying your interval workouts more, increasing your fitness level, and looking forward to your next interval training workout. Have fun and remember you can be Fabulous Forever!

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EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!

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Dance Exercise: The Magic of Movement

Posted on December 16, 2017 by Mirabai

Dance exercise!

America is experiencing a dance renaissance. Thanks to the success of TV shows like “Dancing With The Stars” and “So You Think You Can Dance”, people are starting to dance again.

In this era of personal trainers and hi-tech exercise equipment, dance exercise classes and videos are re-surging to new heights of popularity.

From ancient times people enjoyed coming together to move and communicate non-verbally. Looking back at the history of dance virtually every community gained togetherness by dancing to insure a good harvest, asking for rain, or celebrating a season. There are folk dances representing movement styles from every part of the world.

Expressive movement comes from a natural place within us. We’re all born knowing how to move. It’s innate, part of our humanity. As kids, we stamp our feet when angry, flail our bodies when frustrated and jump for joy. Humans have been expressing themselves through movement since the beginning of time. That movement has a purpose. It was never suppose to go away. But somehow, our so-called modern culture saw that release of tension, that form of human expression as primitive. So we have been repressing it for hundreds of years.

Dance Exercise

Our technology has brought us some great things. But it negates that part of who we are. We hardly have to move anymore and so we don’t-until we see ourselves falling apart at middle age. Turns out, movement was never primitive at all!

It’s primal! Primal is natural. Primal is good. It’s part of who we are, what we’re meant to be.

Studies show that expressive movement can help heal physical ailments and relieve psychological trauma. It can also get you fit, and Fitness=Longevity.

Get back in touch with that part of yourself that knows how to move, and feel better because of it. Tap into that mind-body connection that’s been there waiting for you. Release yourself from the conventional hard-body exercise experience.

Get back to your roots at this important time in your life. It’s as simple as turning on some music and dancing to the beat. Go ahead. Try a dance exercise class and dance yourself fit!

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Fashion Flash Fall Edition

Posted on October 2, 2017 by Mirabai

Fashion Flash

Mirabai Holland, Health & Wellness Blogger from MovingFreeWithMirabai.com welcomes you to Fashion Flash FAB FALL Edition!

Fall is a time to start new endeavors and get organized for the upcoming busy holiday season.

Our team of expert Fashion Flash Bloggers inspire and give you the best in Fashion, Beauty, Health, and Lifestyle.

Glamour Granny Travels looks already beyond fall to an exciting new destination for skiing: Japan. Why not ski in Japan’s Powder Snow? We baby boomers love sports and exotic locations. Combine both and go skiing in Japan.

Fall is a good time to shine up your jewelry! Allison from Never Say Die Beauty has been cleaning her extensive jewelry collection with new gentle and easy to use jewelry cleaning products from Connoisseurs.

Society Wellness shares what is really important to know when it comes to vegan nutrition.

Particularly rough east coast hurricane season this year, which is not officially over. (June 1 to November 30 with a peak in August and September.) It brings up memories for Maryl, experiencing superstorm Sandy from an unusual perspective…aboard a cruise ship on the high seas.

Sheila from Painted Ladies is hosting a giveaway featuring excellent nail and lip products from cruelty-free beauty line Makeup America. $1 from each product sold goes toward paying down the US national debt!

Beauty Info Zone is obsessed with taking care of our eyes since they show the signs of aging so easily. Lisa has been using two eye products from Eminence Organic Skin Care that she recommends to keep those signs away.

PRIMEBEAUTYScreen-Shot-2012-05-28-at-6.15.05-AM-300x62 These Farmhouse Fresh Whole & Goats Milk Soaps are rich and creamy and leave your skin feeling incredibly moisturized! Perfect for over 40 gals! Plus, they are packaged as cheese wedges so Individually or in a set, they great gifts.

Deb of No-Nonsense Beauty Blog explores the health and beauty benefits of pears— falls perfect fruit.

Barbara Hannah Grufferman, author of the soon-to-be-released book–“LOVE YOUR AGE: The Small-Step Solution to a Better, Longer, Happier Life”–is running her fifth New York City Marathon in a few weeks and offers tips on how to bounce back from a physical setback.

Jackie Silver Style has tips and secrets to looking and feeling your best, even if you’ve been diagnosed with this very common condition.

Erika from Notes from My Dressing Table took a selection of products from the much hyped Colleen Rothschild Beauty Skin Care line out for a test drive. What did her mature, very dry skin think about them?

It’s October, and the leaves are sweetly turning. It’s also a time people start to move indoors and munch out. So before things get out of hand, I thought I’d take this opportunity to offer you this sweet little video on ADDED SUGAR. Please subscribe to my channel for more healthy bytes of info.

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ARE YOU ready to break the cycle of failed diets, exercise programs with no results? Do you have low energy, high stress or persistent health issues?

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Health Info for Women 40 plus

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Fashion Flash: Best News For Women 40+

Posted on June 21, 2017 by Mirabai

Fashion Flash

Here is the latest issue of our Fashion Flash News For Women 40 plus. Our fab host is Shelia from paintedladies Her Painted Ladies beauty blog empowers readers the latest makeup information and techniques so they can feel and look their very best.

So join us Fashion Flash bloggers and read all about the latest info and deals for make-up, skincare, fitness, fashion and lifestyle trends.

We will help you be and stay Fabulous!

As our health-conscious population lives longer and longer, I think aqua, with it’s ability to surround and support our aging bodies while we keep them operational, is the wave of the future. Get those creaky bodies in the water. Try it, you’ll like it.

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Personal Training Abuse

Posted on April 2, 2017 by Mirabai

Are you experiencing personal training abuse? A friend was describing her personal training sessions to me and said,“ there’s a fine line between coaching and abuse”.

The whole idea is to find someone who you like, and who likes you to be your teacher and motivator.

Your trainer should teach you to exercise safely and effectively. She/he can motivate you to love exercise by making it fun.

And if you love exercise, you can get and stay fit for a lifetime.

Personal Training Certs

Certification by a national certifying organization and experience are also key. Make sure your trainer is certified and has several years of experience. Meet the person, and make sure you click. If you’re not sure, keep looking.

Don’t be shy about asking to see her/his personal training certification. Ask for client references too, (and call them).

Here are some of the top certifying bodies in the USA:

American College of Sports Medicine (ACSM)

National Strength & Conditioning Association (NSCA)

National Academy of Sports Medicine (NASM)

American Council on Exercise (ACE)

Aerobics & Fitness Association of America (AFAA)

If you are living in another country check out the top Personal Training certs in your area

and make sure your trainer is certified by one of them.

Finding the right trainer can be a daunting task but when it’s right, its music.

By the way, this training partnership is a two way street. No trainer wants to be treated like a servant or even an employee. Treat your trainer as you’d like to be treated and you may make a lifelong friend,

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Fabulous Forever Health IQ Mirabai Holland

Posted on March 5, 2017 by Mirabai

Ready 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