Lose Weight Now: Talking Off The Pounds!

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. (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!

Check out my New Year, New You Specials at www.mirabaiholland.com 

NEW YEAR NEW YOU HEALTH & FITNESS DEALS

50% OFF TOTAL MEMBERSHIP ONLINE WKOUT CLUB Code: NEWYOU CLICK HERE


 

ALL WORKOUT DVDs – FREE USA SHIPPING Code:  CLICK HERE

Autumn Weight Loss Plan

 

TAKE CHARGE OF YOUR HEALTH! GET STRONG, LIVE LONG! For more info on health and wellness programs please visit www.mirabaiholland.com

GREAT FOR WOMEN WHO WANT TO GET HEALTHY & STAY FIT WITH MIRABAI’S SIGNATURE MOVEMENT TECHNIQUE  AND HEALTH COACHING SESSIONS THAT TAKES THE PAIN OUT OF THE GAIN! IF YOU ARE STRUGGLING WITH AGE ONSET ISSUES LIKE  WEIGHT GAIN, MENOPAUSE, OSTEOPOROSIS, HEART DISEASE, DIABETES, ARTHRITIS AND MORE YOU. Available on Skype or Phone.

For more information about Health & Wellness coaching contact askmirabai@movingfree.com

TAKE CHARGE OF YOUR HEALTH! GET STRONG, LIVE LONG! For more info on health and wellness programs please visit www.mirabaiholland.com

 Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

 

 

 

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New Year New You: Top Ten Fitness Tips

New Year, New You; right? Well it is January again, and are you wondering if you can really stick with your New Year’s fitness resolutions? If getting in shape, and staying in shape is one of yours, it’s probably not the first time you’ve tried it. I’ve spent a lot of my career studying why fitness programs succeed or fail and developing methods to help people succeed. So, Happy New Year, here are my Top 10 Tips to help you ward off decrepitude.

New Year New You Top Ten Tips

•  Start slowly and go at your own pace. Staying in your comfort zone separates the pain from the gain. You’ll get the most benefit with the lowest risk of injury, especially if you’ve been inactive for some time.

•   Find the right kind of exercise for you. Choose activities you like or at least don’t hate. It doesn’t have to be complicated. It can be as simple as taking a brisk walk.

•   Pick a time of the day that is most convenient for you to exercise.  Try to stick with that schedule. Studies show that people who exercise at the same time every day are more likely to stick with it.

•  Before getting out of bed each day, take a moment to visualize yourself fit. Thinking of yourself as a fit person will help make it happen. Professional athletes do this daily.

•  Keep an exercise log. You’ll get a feeling of accomplishment when you stick to your program and will be able to chart your progress.

  • Wear comfortable clothing and shoes with good support. Cotton is a breathable classic. But check out the super lightweight fabrics like cool-max that wick the sweat from your skin. When buying shoes, don’t feel weird about actually exercising in them in the store before plunking down the big bucks. I can’t tell you how many pairs of sneakers I have thrown against the wall before I learned this.

•   Exercise with a friend or family member. Supporting each other’s efforts helps keep you on track. One of my students loves to go mall walking with her friend in the early morning at speed and then coming back later for some retail therapy.

•   Music is a powerful motivator. Pick music you love that makes you want to move. There are fitness music companies that sell CDs and downloads with popular tunes played at specific beats per minute. They’ll tell you what speed works for particular types of exercise.

•   Consider professional guidance, especially if you’ve been inactive.  If you don’t want to join a gym or can’t afford a trainer, consider a beginner-level exercise video by a certified teacher so you’ll see the exercises demonstrated properly.

•   Set short-term, easily attainable goals, such as doing some form of exercise two or three days a week to start.  Change your goal when it becomes too easy.

It’s rare when anyone succeeds at anything right out of the gate. That’s why “If at first you don’t succeed, try, try again” is a classic proverb. So if you fall off the wagon one day, just climb back on board the next. And remember you’re not a failure, you’re a success story in progress.

Check out my New Year, New You Specials at www.mirabaiholland.com 

NEW YEAR NEW YOU HEALTH & FITNESS DEALS

50% OFF TOTAL MEMBERSHIP ONLINE WKOUT CLUB Code: NEWYOU CLICK HERE


 

ALL WORKOUT DVDs – FREE USA SHIPPING Code:  CLICK HERE

Autumn Weight Loss Plan

 

TAKE CHARGE OF YOUR HEALTH! GET STRONG, LIVE LONG! For more info on health and wellness programs please visit www.mirabaiholland.com

GREAT FOR WOMEN WHO WANT TO GET HEALTHY & STAY FIT WITH MIRABAI’S SIGNATURE MOVEMENT TECHNIQUE  AND HEALTH COACHING SESSIONS THAT TAKES THE PAIN OUT OF THE GAIN! IF YOU ARE STRUGGLING WITH AGE ONSET ISSUES LIKE  WEIGHT GAIN, MENOPAUSE, OSTEOPOROSIS, HEART DISEASE, DIABETES, ARTHRITIS AND MORE YOU. Available on Skype or Phone.

For more information about Health & Wellness coaching contact askmirabai@movingfree.com

TAKE CHARGE OF YOUR HEALTH! GET STRONG, LIVE LONG! For more info on health and wellness programs please visit www.mirabaiholland.com

 Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

 

 

 

 

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New Year Fitness Resolutions: 5 Myths

Ease-in-Boot-Still

New Year Fitness Resolutions often fail!

Many of today’s fitness programs are all about the quick sell and even quicker results. Many are based on dangerous fitness myths.

To success in fulfilling those New Year  Fitness Resolutions here are 5 fitness myths to steer away from:

New Year Fitness Resolutions: Myth #1: Pain Equals Gain

It is a popular misconception that only when you feel the pain are you gaining anything from your workout.

“The “no pain, no gain” mentality contributes to more injuries and more burnout than any other fitness factor, especially among my age group (baby boomers). It is wiser to exercise sustainably over a longer term, than to push yourself to the breaking point.

New Year Fitness Resolutions: Myth #2: A Taskmaster Equals the Best Teacher

Reality Exercise Shows that have recently become popular portray drill-sergeant-style trainers as being the most effective fitness mentors.

While leveraging fear and using intimidation techniques may mean instant short-term fitness results, they’re sending the wrong message about how to get and stay fit for a lifetime. Attainable short-term goals and positive reinforcement are more likely to create good fitness habits that are sustainable for life

New Year Fitness Resolutions: Myth #3: Pumping up the Volume Equals Pumping up Your Physique

It seems some fitness instructors think screaming louder and blasting the bass is motivational. It’s time to think again.

While high-decibel workouts might be temporarily motivational, over time these techniques become draining and stressful leading to faster fitness burnout. Look instead for uplifting music and gentle coaching in your workouts.

New Year Fitness Resolutions: Myth #4: Fitness Equals a Fight Against Your Body

Sales pitches that encourage “shaving off the pounds” and busting your abs or your butt have solidified the image of fitness as a battle against your body.

Fighting is not a sustainable activity or philosophy. Instead, think of partnering with your body. Meet it where it is at right now and provide the environment and tools to reveal your body’s best potential. When you take this approach you are setting yourself up for success every step of the way.

New Year Fitness Resolutions: Myth #5: Force Equals Fit

Today’s popular exercise routines promote pounding your body into shape. But ancient fitness modalities, such as Yoga and Tai Chi had it right.

Fitness is not about pumping the most iron or performing the most reps, it is about teaching your body how to move efficiently, using all of your muscles groups, and sustaining these movements over time. Exercise including strength training should be approached as a gradual lifetime process. This way, exercise becomes a pleasure not a chore and you have a much better chance in having your New Year Fitness Resolutions succeed.

 

Check out my New Year, New You Specials at www.mirabaiholland.com 

TAKE CHARGE OF YOUR HEALTH & FITNESS: ON MIRABAI’s ALL ACCESS ONLINE EXERCISE CLUB. GET 35 WORKOUT VIDEOS FOR ONLY $99 a year! INFO  CLICK ON THIS VIDEO

NEW! Moving Free Ballet Barre Workout With Chair

AVAILABLE ON MIRABAI’s ALL ACCESS ONLINE EXERCISE CLUB. GET 35 WORKOUT VIDEOS FOR ONLY $99 a year! INFO

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.

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!

TAKE CHARGE OF YOUR HEALTH! GET STRONG, LIVE LONG! For more info on health and wellness programs please visit www.mirabaiholland.com

GREAT FOR WOMEN WHO WANT TO GET HEALTHY & STAY FIT WITH MIRABAI’S SIGNATURE MOVEMENT TECHNIQUE  AND HEALTH COACHING SESSIONS THAT TAKES THE PAIN OUT OF THE GAIN! IF YOU ARE STRUGGLING WITH AGE ONSET ISSUES LIKE  WEIGHT GAIN, MENOPAUSE, OSTEOPOROSIS, HEART DISEASE, DIABETES, ARTHRITIS AND MORE YOU. Available on Skype or Phone.

For more information about Health & Wellness coaching contact askmirabai@movingfree.com

 Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

 
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FABULOUS FOREVER HEALTH QUIZ

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.

TAKE CHARGE OF YOUR HEALTH & FITNESS: 7 DAY FREE TRIAL AVAILABLE ON MIRABAI’s ALL ACCESS ONLINE EXERCISE CLUB. GET 35 WORKOUT VIDEOS FOR ONLY $99 a year! INFO  CLICK ON THIS VIDEO

NEW! Moving Free Ballet Barre Workout With Chair

AVAILABLE ON MIRABAI’s ALL ACCESS ONLINE EXERCISE CLUB. GET 35 WORKOUT VIDEOS FOR ONLY $99 a year! INFO

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.

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!

Follow Mirabai Holland on 

 

 

 

 

 

 

 

 

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Holiday Exercise!

Holiday ExerciseHoliday Exercise!

With the holidays around the corner again those old familiar fears are rearing their ugly heads. For me it’s: how am I going to get through this with my sanity and how am I going to keep from gaining a ton?

Exercise has always been my catchall solution, like Windex for the father of the bride in that movie My Big Fat Greek Wedding.

As those of you who read my column know, during the holidays I pretty much throw up my arms and prudently sample every goodie that comes my way. But I emphasize the word SAMPLE. If I come to the table hungry those samples could get quite large, so I use my Windex (I mean holiday exercise; I don’t use real Windex) to help me through.

Holiday Exercise Tips:

Here is a short video to kick start your Holiday Exercise:

Endorphins make you feel like all is right with the world. Maintaining sanity becomes much easier after a good workout.  They also tend to suppress your appetite. 30 minutes or so of aerobic exercise is enough to get your body to release those endorphins and it burns about 200- 300 calories. Strength training about a half hour every other day burns about 200 calories. It also raises your metabolism and keeps it up for hours after you’ve finished exercising. You see where I’m going here?

If you get started now you can stay sane, get in shape, reap all the health benefits daily holiday exercise has to offer, maintain or even lose weight, and get a jump on the 2 most popular New Year’s resolutions: Get in shape and lose some weight. Not bad.

HOLIDAY HEALTH & FITNESS DEALS

NEW ON-DEMAND WORKOUT CLUB

NOW YOU GET MIRABAI’S EXERCISE VIDEOS ON-LINE 

50% OFF 1st YEAR TOTAL ACCESS ($49.95) DISCOUNT CODE: FAB

NEW! Mirabai Holland’s Online On-Demand
ALL ACCESS Video Workout Club for 50+

You get 35 videos including NEW Ballet Barre Workout With Chair. We will be adding more videos as we complete themExercise when it’s convenient for YOU with 24/7 access. View on Computer, Mobile Devices, & Your TV via HDMI cable or Apple video
Regular Price: $99 a year

50% OFF TOTAL MEMBERSHIP ONLINE WKOUT CLUB Code: FAB CLICK HERE

20% OFF ALL WORKOUT DVDs EQUIPMENT &T-SHIRTS Code: THANKS CLICK HERE

 

 

 

 

 

SPECIAL PRICE JUMP-START HEALTH COACHING PACKAGE  CLICK HERE

GREAT HOLIDAY GIFTS FOR WOMEN WHO WANT TO GET HEALTHY & STAY FIT WITH MIRABAI’S SIGNATURE MOVEMENT TECHNIQUE  AND HEALTH COACHING SESSIONS THAT TAKES THE PAIN OUT OF THE GAIN! IF YOU ARE STRUGGLING WITH AGE ONSET ISSUES LIKE  WEIGHT GAIN, MENOPAUSE, OSTEOPOROSIS, HEART DISEASE, DIABETES, ARTHRITIS AND MORE YOU HAVE COME TO THE RIGHT PLACE! 

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

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

Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist

   

NEW MIRABAI HOLLAND ART! CHECK IT OUT AT MirabaiHollandART

 

 

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Holiday Eating No Weight Gain?

Can you really enjoy holiday eating with no weight gain?

Well, when we think of the holidays the first thing that comes to mind is holiday eating and the 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 of holiday eating is not as hard as you think. You don’t have to starve, deny yourself favorite holiday dishes or do heavy-duty compensation workouts.

 Holiday Eating With No 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 eating without weight gain.

Happy Holidays! For at home exercise programs check out my site www.mirabaiholland.com Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

 
HOLIDAY HEALTH & FITNESS DEALS

50% OFF TOTAL MEMBERSHIP ONLINE WKOUT CLUB Code: FAB CLICK HERE

20% OFF ALL WORKOUT DVDs EQUIPMENT &T-SHIRTS Code: THANKS CLICK HERE

SPECIAL PRICE JUMP-START HEALTH COACHING PACKAGE  CLICK HERE

GREAT HOLIDAY GIFTS FOR WOMEN WHO WANT TO GET HEALTHY & STAY FIT WITH MIRABAI’S SIGNATURE MOVEMENT TECHNIQUE  AND HEALTH COACHING SESSIONS THAT TAKES THE PAIN OUT OF THE GAIN! IF YOU ARE STRUGGLING WITH AGE ONSET ISSUES LIKE  WEIGHT GAIN, MENOPAUSE, OSTEOPOROSIS, HEART DISEASE, DIABETES, ARTHRITIS AND MORE YOU HAVE COME TO THE RIGHT PLACE! 

For more health and fitness info and in home exercise videos please visit www.mirabaiholland.com  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Relieve Holiday Stress

Relieve holiday stressRelieve holiday Stress

When I think of the holiday season as joyous as it is, I can’t help thinking about stress.

Feeling the stress of the season? Me too!

Stress has been around since the beginning of time.

It started as the flight-or-fight reflex when early humans confronted a life-threatening situation, and now, stress itself has become a life-threatening situation.

Well, if we can’t eliminate all causes of stress, which is the way to go if you can do it, but good luck with that, what CAN we do about it?

Relieve holiday stress starting with my personal favorite.

 Relieve holiday stress

 

Snuggle

with a dog or cuddle with a cat

 

 

or cats!

 

 

 

 

Relax. No really, conscious relaxation is a form of Yoga or Meditation. Sometimes you only need a few seconds and you feel a lot better.

Try this at home or at work:

Sit down and close your eyes (if you’re on the street, duck into a doorway and keep your eyes open and one hand on your purse)

Let your muscles relax

Concentrate on your breathing

Breathe in and hold your breath for 1 second – 1 one hundred thousand, Breathe out

Breathe in again a little deeper and hold for 2 seconds – 1 one hundred thousand, 2 one hundred thousand – Breathe out

Breathe in deeper and hold for three, then four, then 5 seconds

When you get to around 3 seconds of breath holding your stress level should start to drop and your mind should to clear itself for thoughts.

After 5, you should feel pretty good. This actually works and can relieve holiday stress.

Eat better. Substituting good food like fruit for sugary snacks and drinking less caffeine and less alcohol can make a big difference

At home, put on some music and dance around for a song or two.

If you have the time, keep going, After a few minutes, as your heart rate goes up your mood will improve. This is because you’re now doing aerobic exercise, a great mood elevator, after about 20 minutes you’ll feel even better because the endorphins, your body’s natural anti-depressant drugs will kick in and all will be right with the world for a while.

By the way a half hour brisk walk or putting on an aerobics video also works great to relieve holiday stress.

Another great way to relieve holiday stress is to get a massage. Professional massage therapists are great, but for just plain stress, getting your significant other or a close friend to give you a massage works just as well, maybe better. Be sure to return the favor.

Hope you’ll try these and relieve holiday stress. Happier Holidays!

HOLIDAY HEALTH & FITNESS DEALS

50% OFF TOTAL MEMBERSHIP ONLINE WKOUT CLUB Code: FAB CLICK HERE

20% OFF ALL WORKOUT DVDs. Equipment & T-Shirts – FREE USA SHIPPING Code: THANKS CLICK HERE

SPECIAL PRICE JUMP-START HEALTH COACHING PACKAGE  CLICK HERE

GREAT HOLIDAY GIFTS FOR WOMEN WHO WANT TO GET HEALTHY & STAY FIT WITH MIRABAI’S SIGNATURE MOVEMENT TECHNIQUE  AND HEALTH COACHING SESSIONS THAT TAKES THE PAIN OUT OF THE GAIN! IF YOU ARE STRUGGLING WITH AGE ONSET ISSUES LIKE  WEIGHT GAIN, MENOPAUSE, OSTEOPOROSIS, HEART DISEASE, DIABETES, ARTHRITIS AND MORE YOU HAVE COME TO THE RIGHT PLACE! 

For more health and fitness info and in home exercise videos please visit www.mirabaiholland.com  

TAKE CHARGE OF YOUR HEALTH!

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

 

For more info on health and wellness programs please visit www.mirabaiholland.com Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

 

 

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Stress: Dealing With It

Chronic StressStress. It’s everywhere. If you live and work on this planet it’s almost impossible to avoid. In these times of social distancing and sheltering inside it can cause us to feel even more stressed and anxious too.

Feeling stressed? Me too!

Today I’m writing about how to get rid of stress and suggest some easy ways to get that burden off your back.

To get us in the mood, let’s start with a short, guided meditation and stretch video to help reduce stress. Try it with me and see for yourself.

 

Stress:

Now that you’re a believer, lets have a look at stress and how to get rid of it. (By the way, as you get better at becoming relaxed, you can keep your eyes open while watching the waves on the video.)

Stress has been around since the beginning of time. It started as the fight-or-flight response when early humans confronted a life-threatening situation. In that situation, stress hormones, adrenaline and cortisol, are produced. Your blood vessels constrict, blood pressure goes up, pupils dilate, heart rate quickens, and breathing becomes more rapid. The body is preparing itself to do battle or run. This response is essential in times of acute danger. But problems at work, crying kids, traffic, you name it can trigger the same response.

Given the pressures of daily life, chronic stress itself has become a life-threatening situation. It can cause a host of health problems including headaches, gastrointestinal issues, insomnia, trouble concentrating, anxiety, depression, increased body weight, high blood pressure and heart disease.

We can’t eliminate the stress. But we can relieve the fight-or-flight response that sends our bodies into danger mode. And we can cultivate a relaxation response over time that will reduce our physiological stress reaction.

So what do we do about chronic stress? How do we get rid of it?

How? Relax. That’s what my first yoga teacher used to say when I was all bent up in the pretzel pose with a grimace on my face. And, like that meditation you just did, it actually worked. Once I was able to relax, I was stress-free even in the pretzel pose.

Seriously, daily conscious relaxation exercises can make real difference in the way your body responds to stress. Dr Herbert Benson coined the phrase “relaxation response” in his book by the same name in 1975.

Since then he and others have conducted numerous studies, including a recent one at the Benson-Henry Institute for Mind/Body Medicine, that have detailed the body’s intricate positive response to conscious relaxation exercises. In a nutshell, the relaxation response has the opposite effect of fight-or-flight. It engages the parasympathetic nervous system to counteract the effects of stress. You experience a feeling of deep relaxation and well being. And if you practice relaxation regularly you’ll feel better and help yourself avoid those stress related health issues. That’s how we get rid of chronic stress.

Meditation is just one of an almost infinite number of ways to consciously relax. Virtually anything that takes your attention away from your daily grind and makes you concentrate on just one thing can work. Doing the dishes, aerobic exercise, yoga, stretching, golf, playing a musical instrument, casting a fishing rod, playing with a cat, almost anything can work if you pay attention to only that and clear your mind. I’m partial to exercise because I get the benefits of a workout as well as the relaxation. It’s my mantra. It’s what I do to get rid of chronic stress.

Dr. Benson suggests you practice some form of conscious relaxation for 10 to 20 minutes every day to get rid of chronic stress in the long-term.

But what if you’re pressed for time? (Pressed rhymes with stressed.)

Reduce Chronic Stress with this little exercise.

Sometimes you only need a few seconds and you feel a lot better.

Sit down and close your eyes. (If you’re on the street, duck into a doorway, stand and keep your eyes open and one hand on your purse.)

Let your muscles relax. Concentrate on your breathing.

Breathe in and hold your breath for one second, count one one hundred thousand, and breathe out.

Breathe in again a little deeper and hold for two seconds — one one hundred thousand, two one hundred thousand — breathe out.

Breathe in deeper and hold for three, then four, then five seconds.
When you get to around three seconds of breath holding, your stress level should start to drop and your mind should start to clear itself of thoughts.

After five, you should feel pretty good. This works well for me particularly in moments of acute stress.

That one worked too didn’t it. I hope concentrating on reading this helped you reduce your stress and I hope you’ll make conscious relaxation a part of your life.

It’s a lifestyle change that’s easy to make because it feels so good when you do it.

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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.

BUILD MUSCLE, BOOST METABOLISM, BEGINNERS: Fabulous Forever® Easy Strength DVDlongevity-strength1small.jpg

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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

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

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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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Exercise Can Help Relieve Back Pain

Exercise Relieves Back PainAlthough specialists once thought that resting was the best prescription for a bad back, it is now shown that exercise relieves back pain. And carefully designed exercises may be even more effective in reducing back pain. A sedentary lifestyle and unnatural alignment of the spine have a lot to do with back pain, a condition that affects 31 million Americans at any given time, according to the American Chiropractic Association. One study found that half of all working Americans report back pain symptoms whether they are seated or standing on the job.

Exercise Relieves Back Pain

Exercise Relieves Back PainIf you spend most of your time sitting at a desk, it’s easy to hunch your shoulders and neck forward to look at a computer screen without even noticing. And if you hold that position for hours at a time, especially with your legs crossed at the knees, your spine can really suffer. For women, wearing high-heeled shoes can add to spine stress.
By the time we reach our fifties, many Baby Boomers have created bad habits and bad backs.

 

What Makes Your Back Especially Sensitive to Pain?

The back is a complicated structure of nerves, bones, joints, ligaments and muscles. The sensitive triangular area of the lower back, between the hips and above the tailbone, is called the sacrum. From the sacrum up through your neck, your spine is linked to a large portion of your nervous system, which controls and coordinates every function of your body. rehab-back-row.jpgSpinal nerves are routed from the vertebrae in your spine and connect with various parts of your body, including your internal organs. Exercise helps to keep your back healthy and avoid injuries or accidents that may occur even from simple movements like bending over to pick up something that dropped on the floor. It also prevents the back pain that can result from conditions like arthritis, obesity and psychological stress.

*Vallfors B. Acute, Subacute and Chronic Low Back Pain: Clinical Symptoms, Absenteeism and Working Environment. Scan J Rehab Med Suppl 1985; 11: 1-98.

Luckily, it’s possible to change your posture for the better, standing or sitting, and relieve that chronic pain – as well as the restricted breathing, digestion and circulation that holding an unhealthy posture may cause.

The most effective way to improve your posture is by stretching your spine and strengthening your back and abdominal muscles so that your whole core area gets stronger. Exercise also works to remedy sudden injury to back tissue and muscles.

One of the most effective ways to relieve back pain is back extension. Back extension helps to reset your vertebrae into proper alignment and to relieve nerve pressure. You can do it standing, sitting or lying face down (yoga cobra pose).

Exercise Relieves Back Pain

Exercise Relieves Back PainHere’s the standing version:

Stand feet comfortable apart. Place your two hands behind you at the lumbar area. Gently arch your back and look upward without stretching the neck too far back. Hold for 10-20 seconds. Repeat 3 times. Try this anytime your back feels fatigued. You’ll be surprised at how much relief it gives you. But don’t do it if you are in severe back pain. In that case it’s time to call your doctor.

It can make a big difference to keep your immune system strong. 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. If you are ready to break the cycle of failed diets, exercise programs with no results or have low energy, high stress or persistent health issues, YOU HAVE COME TO THE RIGHT PLACE!


GET 50% OFF YOUR FIRST HEALTH COACHING SESSION.  CLICK HERE   

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