Cancer Exercise Programs

Cancer Exercise Programs

Studies show that about one third of cancer deaths each year are related to an unhealthy diet and not enough exercise. On the other hand, not smoking, eating well, and getting plenty of exercise are the most important things we can do to prevent cancer.

Cancer Exercise ProgramsCancer Exercise programs can help to control your weight and stabilize hormones. The same 30 minutes of moderate exercise a day that reduces your risk of heart attack by 50% can also reduce risk breast and colon cancer.

 

 

Cancer Exercise ProgramsControlling your weight helps to reduce the risk of breast, colon, endometrium, esophagus, and kidney cancers. Healthy low fat diet of fiber, fruits and vegetables is also a major factor in reducing cancer risk.

Cancer Exercise Programs

Easy aerobic exercise has been shown to increase hemoglobin levels, reduce inflammation, lessen fatigue, and keep muscles in shape for better every day activities. Also you can increase self confidence, reduce depression and aid in recovery of surgery. Here are some aerobic exercise suggestions.

 

 

 

Click each picture for info.

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Other research has shown cancer exercise programs that involve strength and flexibility exercises have helped patients return to a normal activity level sooner. Click the Strength and Flexibility video pictures to choose the right program for you.

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Skin cancer is the most commonly diagnosed kind of cancer and lung cancer is the leading cause of cancer deaths among all Americans. Using sunscreen and not smoking make these two cancers largely preventable.

For women, the second most deadly cancer is breast cancer, third is colorectal cancer. Among women’s reproductive cancers, cancer of the endometrium – the tissue lining the uterus – is the most commonly diagnosed, followed by ovarian, vaginal, and vulvar cancers.

Breast cancer. Age and hormones play a big role in prevention of reproductive cancers in women. The hormone estrogen (and subtypes, such as estradiol) has a lot to do with breast cancer, although scientists are still exploring why. New research studies are finding that young girls who get plenty of exercise and eat calcium and soy foods may have lower risk for breast cancer later in their lives. Pre-menopausal women have lower risk if they have had children and breast-fed children; for this age group, being overweight seems not to be as great a breast cancer risk as it is for post-menopausal women who gain weight. Weight gain also adds risk of recurrence for overweight breast cancer survivors.

Exercise and social support seem to increase the life expectancy of breast cancer survivors, preventing recurrence. Monthly self-exams and annual mammograms are vital in detecting breast cancer early enough to treat it, so that a patient’s survival is as great as possible. More exacting screening methods, including sentinel node biopsies (removal of small bits of tissue likely to reveal cancer) and mammograms better able to penetrate dense breast tissue that can hide cancer, are improving detection and making earlier treatment and longer survival possible. Breast cancer symptoms include:

• Lump or thickening of the breast
• Breast pain
• Dimpling or puckering of the skin
• Change in skin color or texture
• Change in breast shape
• Swelling redness or heat
• Discharge from or retraction of the nipple
• Scaly skin on or around the nipple

Cervical/Uterine Cancer. Cervical cancer is one of the few types of cancer (liver cancer is another) that develops as the result of a virus. PAP smear tests to detect cervical cancer have been greatly improved in the past few years. Regularly getting a PAP smear is the best method of detecting cervical cancer. Abnormal bleeding, especially in post-menopausal women, may be a sign of these cancers, but may also be a sign of other disorders that are not cancer. Premenopausal women may have heavier than normal bleeding. Pelvic pain (except cramping) and urination difficulties also are possible symptoms.

Ovarian Cancer. Ovarian cancer is difficult to detect before it has spread to a stage where it is usually fatal. Symptoms may include constant abdominal bloating and gas in the digestive system. Other symptoms may be the same as for cervical/uterine cancer, described in the previous paragraph.

Cancer treatments are improving. Although the side-effects of surgery, chemotherapy and radiation can still be devastating and very unpleasant, all of these therapies are being more finely tuned and made less dangerous as better technology is developed. More studies are showing effective combination treatments. Many cancers are becoming more manageable over a long-term with healthy habits and watchfulness, instead of the automatic death sentence they used to be. However, some hard-to-detect cancers, including ovarian and pancreatic cancer, have often spread too far before they can be treated.

So now may be the time to try some health coaching!

If you need some help, I have your back! Here’s a short video about my Health Coaching Technique how I have helped my clients achieve a balanced and Healthy Life. Get 50% OFF Your First Session: Put COACH AT CHECKOUT: https://www.mirabaiholland.com/health-coaching-one-session/

For more health and fitness information and at home exercise programs please visit www.mirabaiholland.com

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It is important to keep up with new developments in cancer treatment and other care options. Here are some reliable resources on cancer, exercise, nutrition & support for women:

National Cancer Institute

Ovarian Cancer National Alliance

National Ovarian Cancer Coalition

American Breast Cancer Association

American Cancer Society

American Institute for Cancer Research

Cancer Care

National Women’s Health Foundation                                              

 

 

 

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Reading Food Labels

I wasReading Food Labels hiking in the mountains and the Fall color was astonishing.
I went along for about two hours at a brisk pace enjoying the fresh air.
Much of my exercise is teaching fitness classes and creating new routines for online exercise videos and for my Health coaching clients. So, it was refreshing to just free my mind, move my body and drink in all those trees dressed in gold and green. Sometimes its good to mix up your exercise routine. I felt renewed.
When I finished my hike we went into a little country food market.

Reading Food Labels

So cute with all those red and white checkered tabletops filled with fresh fruits, vegetables, homemade jams, honey, maple syrup and cider. I spotted a bottle that said “Fresh Apple Cider” thinking how fresh it would taste, this being apple season and all. I continued my walk and I’d gotten a considerable distance from the store when I decided it was time for swig of cider. As I was about to sip, I remembered about reading food labels. I glanced at the ingredients  expecting to see APPLES. But instead it read
APPLES, and Potassium sorbate, a preservative.
I wanted to throw that cider against a wall! That’s wht reading food labels is key.
I was thirsty so I drank a little and whether it was in my mind or not, it seemed to taste not as fresh as I imagined it would. So the lesson here, is just because you are in an adorable country market, don’t take for granted that all the foods will be fresh and adorable too.

So caveat emptor: let the buyer beware

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Wellness Mandala

Wellness: Life is a balancing act.
So I started thinking about wellness. What is wellness anyway?
It’s the absence of disease. If you are not sick you are well.
But it’s more than that isn’t it? It’s quality of life and for some it’s a balancing act; the balance of all things. I like this balance concept so I dug out one of my favorite balancing act tools:

Wellness Balancing Act Tool

The Mandala: the wheel of life. I wrote down all the types of wellness I could think of and ended up with 6 categories that I stuck on my Mandala to enable us to live well.

Here they are:
Physical Wellness
· Taking care of your body, eat right, exercise
· Visit your doctor regularly

Mental Wellness
· Keeping an open mind and trying to see other’s point of view
· Allowing your curiosity to take you to new places and learn new things.

Emotional Wellness
· Trying to keep a positive state of mind
· Cultivating self esteem
· Reaching out to others for support

Spiritual Wellness
· Recognizing your beliefs.
· Allowing your core values to direct your actions.

Social Wellness
· Developing positive inter-personal relationships at home and work
· Allowing yourself to give and receive love: to and from everyone that means that much to you including animals
· Participate in social situations; try not to stay on the sidelines.

Environmental Wellness
· Making your home environment peaceful, pleasant, safe and comfortable.
· Choosing an occupation and a workplace that doesn’t drive you nuts.
· Try to have a positive impact on our natural environment.
Recycle more, pollute less.

When the wheel is in balance it spins evenly. When even one of these categories is out of whack, the whole wheel starts to wobble.
So as a certified health coach I respectfully suggest you get rolling, get your balancing act together so you can live well.

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EASY CARDIO WORKOUT COMBATS DEPRESSION

Easy Cardio WorkoutEasy Cardio Workout Combats Depression. I find myself as you may too, for no apparent reason, feeling a little blue. So I dust off my sneakers and get ready to move because I know cardio exercise improves mood.

Research shows that cardio exercise improves mood because it increases levels of serotonin and endorphins in the brain. These are important neurochemical transmitters, which help to elevate and stabilize your mood.

In fact one of the known causes of depression is a lowered level of serotonin. Aerobic exercise can be as effective as medication for relieving mild to moderate depression in many cases.

Easy Cardio Workout: More Reasons Why Cardio Exercise Improves Mood

There is more to cardio  exercise than serotonin and endorphins. It helps lower adrenaline, a chemical associated with stress to help promote relaxation. And as you become more fit you feel better about how you look and feel. This can give you a positive outlook in general. Try some easy aerobics. You may just cardio dance your troubles away. I make sure I’m exercising aerobically most days of the week, at least for 30-60 minutes. I not only feel my spirits lift while I’m exercising but for many hours afterwards. However if you are just starting to exercise or haven’t been exercising for awhile here is a easy cardio Workout video to help you get going:


Are You Depressed?
The standard symptoms for depression are:

  • Persistent feelings of sadness or “emptiness”
  • Sense of hopelessness, worthlessness, and guilt
  • Inability to enjoy ordinary pleasurable activities, including sex
  • Noticeable change of appetite, possibly accompanied by significant weight loss or weight gain
  • Shifts in sleeping patterns, such as insomnia or sleeping too much
  • Difficulty concentrating, persistent irritability, excessive crying
  • Preoccupation with thoughts of death or suicide
  • Decreased energy, fatigue
  • Persistent aches and pains

Many things can cause depression. They range from some medications to low levels of light during the winter months. Alcohol and a poor diet, as well as inherited predisposition, can lead to the condition as well. Before you decide on asking your doctor for an anti-depressant prescription, adopt the healthy lifestyle habits of a nutritious diet, regular exercise and enough sleep. If things don’t improve, of course, seek medical help.

So try my take on the old Arlen & Koehler song lyric that Judy Garland sang, “forget your troubles, come on get happy” you can exercise your blues away with this easy cardio workout!

For more info on women health and fitness and at home exercise programs for women over 50 visit www.mirabaiholland.com

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Lose Weight Now: Talking Off The Pounds!

Lose Weight Now

Lose Weight Now: Talking Off The Pounds!

Was it Einstein who said “I talk to myself in order to have an intelligent conversation”?
Maybe it was Buddha.

Anyhow, I’m in a conversation with myself right now. I’m trying to lose weight and knock off a few pounds before the holiday season. (If you think being a fitness pro makes you immune think again) and I find talking to myself is not so crazy. We all need a support system. Mine happens to be me.

Lose Weight Now: Talking Off The Pounds!

Here a Talking Yourself Thin Video


Lose Weight Now: Talking Off The Pounds!

Every night before I go to bed, I have a little chat with myself. I plan my meals for the next day and approximate calories, and the type of exercise I am going to do. I like to switch it up so I’m not doing the same thing every day, which sometimes requires a little more planning.
I get my workout clothes and other stuff ready the night before so I have no excuse and I tell myself what a good idea that was.
Although I teach exercise classes and coach clients, my body has gotten use to that, so when I want to lose weight, I need to do more.
For motivation, I talk to myself about a piece of clothing I’m determined to get into.
I put myself on a realistic, achievable timeline. So, if I’m trying to lose five pounds I give myself about 5-6 weeks.
Now this sounds like I’m really in charge doesn’t it? But I’ve learned to expect the unexpected which might deter me and get me off my weight loss plan.

For instance, this morning my husband brought home a bag of bagels for breakfast.
As soon as I saw them, calorie numbers started to flash in my brain. So instead of denying myself all together, I told myself I could have a serving that would equal the calories, if not the nutrition, of the oatmeal I was about to prepare. And I must say I savored every bite.

As I ate my half a bagel watching my husband eat a bagel and half, I told myself that I made the right choice. I had my taste, and I was thankful for it, and I wanted to lose weight and get those pounds off more than I wanted the rest of that bagel.

So put your own Weight Loss Plan in place and lose weight now.

If you are looking for some support, why not try talking to your best friend, you!

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Healthy Life Tips

Healthy Life TipsHealthy Life Tips!

What do we want for the second half of our lives? Health and mobility are at the top of my list. It boils down to a healthy life!
Keeping all my marbles into my old age is right up there too. Financial security is nice but without those other three, it’s a distant fourth. So how do we do it, maximize our chances of health into our old age?

We all know how. Eat healthy, exercise, get regular checkups, reduce stress. It’s a simple formula. So why is it so hard to do?

You know, I don’t think it’s hard to do, but I do think not doing it is a lot easier. The path of least resistance is paved with delicious processed foods, wines and spirits that hit the spot at the end of a day, lounge chairs that give you a massage and play your favorite tunes, remotes and DVRs that offer sedentary adventure with the push of a button, games that appeal to your inner super hero. It’s a long list and it’s become our way of life. Who wants to eat healthy, exercise, yada yada yada when you’ve got all that?

Well, if you want a healthy life, or maybe a second half at all, I suspect you do.

So, I’d like to offer a method that may take some of the sting out of making the necessary lifestyle changes.

Healthy Life Tips

· Start by adding one good thing. Don’t take away anything just yet. Just add one good healthy thing and try to make it something important enough to keep it going for a lifetime.
Make your own list of good things. But may I suggest starting with exercise as the first good thing. It worked for me and I’ve found getting moving, and eventually fit, helps my clients feel motivated to make all the other changes on their list.

Healthy Life Steps

· Ease in to adding that new good thing.
Too much of a good thing tends to be short lived. Pamper yourself a bit. Stay in your comfort zone while moving gently but steadily forward

· Add a second.
Once the first healthy thing is solidly a part of your life, add another. It can be anything good like eating more fruit or stopping for a slow count to 10 and a few deep breaths when you feel stressed.

· Cut one bad.
Once you’ve got two going try cutting out an unhealthy or less healthy thing. See where I’m going here. Gradually add two good, cut out one bad. Substitute old favorite foods for new healthier favorite foods. Add taking a walk; get rid of sitting around watching as much TV.

· Easy does it.
There’s no need to go to extremes. Keeping it up is the key. Little by little you’ll be substituting a healthy lifestyle for a less healthy lifestyle. It’s a constant journey. You’ll never arrive because your destination keeps changing. The more you do the more you’ll want to do. You set a goal and achieving it puts you in sight of a new goal.

· Expect speed bumps
Lifestyle changes are not an exact science and one size does not fit all. You’ll need to experiment and find the methods that work best for you. Attitude is key. If you can stay relaxed enjoy ever little victory and shrug off every little setback, the road should feel smoother.
It may be hard to see your progress except in retrospect. Looking back at where you started after a year, you may marvel at the changes you’ve made. Feel free to congratulate yourself.

If you need some help, I have your back! Here’s a short video about my Health Coaching Technique how I have helped my clients achieve a balanced and Healthy Life. Get 50% OFF Your First Session: Put COACH AT CHECKOUT: https://www.mirabaiholland.com/health-coaching-one-session/

For more health and fitness information and at home exercise programs please visit www.mirabaiholland.com

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Belly Fat: How to Lose It!

Belly FatBelly Fat: How to Lose It!
Once upon a time, not so long ago, belly fat was a sign of prosperity.  Much to our chagrin, that little, or not so little belly, it’s actually a sign that you may be at risk for some serious health issues like Heart Disease, Diabetes, and High Blood Pressure, among others.

Also many women after menopause see a thickening of their waistline due to hormonal changes.

Whatever the cause, the evidence is clear. Apple shaped people are more at risk!
So, how much is too much belly fat?

It’s all about your waist size.  For women it’s a waist measurement of 33 or more.

So, okay you say, I’ve got too much belly fat. What can I do about it? I’ve heard there’s no such thing as spot reducing.

While that’s scientifically true, there’s a lot you can do to target any specific area of you body for work.

Aerobic exercise can burn calories and help you lose weight in general. Targeted ab exercises can help you develop lean muscle mass in that area and help flatten your tummy.

Full body strength training can raise your metabolism and help you return your body to its youthful shape.

Belly Fat: How To Lose It Exercises

Here are a couple of exercises you can do to strengthen and firm up that area to help you whittle away belly fat and replace it with muscle.

  • Try using the old army exercise of sucking in your tummy during every day activities, pulling your navel back to your spine.

And you can try this exercise to help you firm up faster. It tones the center as well as the sides of your abdominals.

  • Lie down on your back and bend one knee up towards your chest.
  • At the same time, turn you torso and point your opposite elbow toward the knee.
  • Start with a few: work up to 20 repetitions over several weeks.
  • Then do 20 reps, take a short break and do another 20.

Putting weight on around your middle is easy. Taking belly fat off is hard. Unfortunately there’s no secret formula. Take a no nonsense look at your diet. Reduce your potion size and cut out empty calories. Start exercising slowly, and progress in your comfort zone. Chances are that pretty soon you’ll be able to find your shoes simply by looking down.

If you need some help, I have your back! Here’s a short video about my Health Coaching Technique how I have helped my clients achieve a balanced and Healthy Life. Get 50% OFF Your First Session: Put COACH AT CHECKOUT: https://www.mirabaiholland.com/health-coaching-one-session/

For more health and fitness information and at home exercise programs please visit www.mirabaiholland.com

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Aqua Exercise: A Splash of Fabulous!

Aqua ExerciseAqua Exercise: A Splash of Fabulous!

Water babies, that’s us. We’re at home in liquid from pre-birth and we seem to naturally gravitate to it. We love the ocean, the lake the pool, the hot tub, and the bathtub.

What is it about water that means so much to us? It surrounds us, it cradles us, and it supports us. We’re nearly weightless in water. The largest of us can glide with ease and grace, feeling minimal resistance. And, I think it’s those endearing properties of water that make aqua exercise pleasant and effective.

Fitness
Swimming is the most common form of Aqua Exercise. It’s good for all ages. It uses all your major muscle groups, strengthens, tones, and helps build aerobic capacity. There’s almost no impact, so it’s kind to your joints while it gets you in shape.

I swim laps for 30 to 40 minutes four or five times per week. I find it relaxing and stimulating at the same time. Some days it melts my stress and puts me in a meditative state. Other days I do some of my best thinking during my swim workout. In any case, I always get out of the water with that energized good-tired feeling. Mornings are my favorite time to swim. But I’ll take a swim any time I can fit it in. I mostly swim outside so, as pretty as dusk is; I’m usually done before that, because mosquitoes love me.

If you’re a beginner, start slowly with a few minutes a day. Stay in your comfort zone and build up. I can swim for an hour or so now, when my body’s in the mood. But it took me over a year to get that conditioned, and I had a head start as a fitness professional. Take your time and keep it fun.

Aqua Exercise

Can’t swim? No worries. There are classes at the local rec. centers everywhere. There’s aqua cardio, aqua strength, aqua stretch, just about aqua everything. It’s done in about four feet of water so there’s no need to swim. You can get a great workout. It’s no-to-low impact, so it’s easy on your joints. And, if you have access to a pool or calm water, now you can stream a workout on to your tablet, prop it on a chair and exercise your brains out.

There’s some cool equipment to use in the water, too; aqua dumbbells, paddle gloves, jogging vests. Obviously if you’re going deep water running you’ll need one of those deep water jogging vests. But otherwise, you don’t need that stuff to get started. Many aqua cardio classes don’t use any equipment.

Here is an Aqua exercise you might try for cardio:

And, you can do Aqua Strength exercises using aqua dumbbells or a couple of empty plastic water bottles filled with air for resistance. Here’s a video with a few Aqua Strength exercises:

PT and Rehab
Immersion in water was used for healing by ancient civilizations more than 3,000 years ago.

They were on to something, though they probably didn’t know quite what. Immersion in water provides a supportive, low impact, low resistance environment for modern, medically based, physical therapy and injury rehab. A doctor usually prescribes this type of exercise.

Aging Fit
Someone really smart, and probably pretty old, once said: “Aging is not for the faint of heart.” Can I say I can relate to that without giving away my age? Guess not.

Luckily water is also a great medium for vintage bodies that simply can’t take the impact of other types of exercise, at least not every day.

Even if you’re pretty active getting older can make it hard to do land-based exercise on a regular basis. And water is fun. You don’t know you’re exercising until you get out and your body tells you “Oh, that was a workout.”

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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FABULOUS FOREVER HEALTH QUIZ


Fabulous ForeverReady
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. a,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

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NEW! Moving Free Ballet Barre Workout With Chair

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No need to be a dancer to enjoy Mirabai Holland Moving Free®Ballet Barre Workout with a Chair instead of a barre for support. Get a serious ballet style workout like the pros do daily. Her easy to follow instruction and gentle coaching takes a Yin-Yang approach. Dance is Work-Dance is Play. She ends with a short routine  based on the moves you just learned so you can free your inner dancer.

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Aqua Ballet Lower Body Workout

We are filming for several hours a day starting at the crack of dawn. The weather is cooler but not for long. My only relief has been to strip off my workout clothes, which are almost pasted to my body, jump into a swimsuit and plunge into the pool. After about 45 minutes of laps back and forth (I’m so motivated from watching all these Olympic swimming trials on TV) I get an idea. What if I try some ballet barre exercises in the water, holding on to the side of the pool? Aqua Ballet Barre, not such a bad idea I’m thinking. So I try one of my on land favorites for my legs and butt. I like it! I can really feel it working. It may be even more effective with the water for added resistance.

Try it yourself.

AQUA BALLET WORKOUT:

Stand facing front, heels together, feet turned out. Hold on to the edge of the pool with your right hand. Slowly bend left knee, bringing foot up to right knee forming a triangle. Slowly stretch leg in front of body. Then bring foot back to the knee of the standing leg and return to the starting position. Repeat 4 times to the Front, Side, and Back.

Turn around and repeat exercise on the other leg holding on with your left hand.

Below are Aqua Ballet Workout Photos

Aqua Ballet

 

 

 

 

 

 

 

 

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