Arm Flab Exercises

Posted on June 30, 2018 by Mirabai

Arm flab exercises.

My inbox is trying to tell me something. I’ve gotten several versions of this question in the past week alone.

Q: I’m starting to feel that flabby arm anxiety again as it gets hotter. I don’t want to face my sleeveless blouses with these 54 old arms a year flabbier than they were last year. Is there anything short of surgery for me to do? Are there any arm flab exercises I can do to firm me up?

A: Sedentary women in general and women at a certain age in particularly are faced with this problem every Summer. And it does get worst, as you get older.

In fact we can lose up to 40% of our muscle cells by the time we hit 70. This is called sarcopenia. When we lose muscle mass what’s left over is flab. Weight resistance exercise can reverse this process and can help you regain some muscle you have lost.

CHECK OUT THIS EXERCISE VIDEO FOR two easy arm flab exercises that target those problem areas in your upper arm so YOU CAN BE FABULOUS FOREVER!

Arm Flab Exercises

Bicep Curl for the Front Arm:

Grab a set up hand weights and stand erect with your feet about shoulder width apart. Weights down at your sides, palms forward. Remaining erect, bending only at your elbows bring the weights up towards you until they reach your shoulders.
Slowly return to starting position. Repeat 8-15 reps.
Pick a weight that will just barely allow you to complete the final rep in good form.

Triceps Extension for the Back of the Arm:

You will probably need a lighter weight for this exercise because those muscles are often weaker.
Stand erect, weights at your sides, palms in towards your thighs. Remaining erect step forward with one foot and slightly bend the knee. Keeping arms straight, bring both arms behind you just at or above waist height. You should feel the contraction on the back of your arms. Gently lower down to starting position.
Repeat 8-15 reps.

Do these arm flab exercises every other day. You should expect some soreness. It’s common when you are building muscle. Doing the exercises every other day gives your muscles a chance to recover and grow. You should see results in about 3-4
weeks.

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Fall Prevention Exercises

Posted on May 19, 2018 by Mirabai

Fall Prevention Exercises!

May is Osteoporosis month and I can’t say enough about this debilitating yet largely preventable bone disease.

By definition, osteoporosis is a disease that, over time, causes bones to become thinner, more porous and less able to support the body. Bones can become so thin that they break during normal, everyday activity.
I’ve written a number of articles about the importance of weight bearing exercise and a calcium and vitamin D rich diet in preventing osteoporosis. So today I’m focusing on FALL PREVENTION. So many osteoporotic fractures are caused by falls so anything that can prevent those falls should be on your radar.

An interesting fall prevention method that’s been getting a lot of attention lately is using a Whole Body Vibration platform. Research by the Russian and American space programs has long suggested that a piezo-electric effect caused by vibrating the body strengthens muscles, and may prevent bone loss. A recent German study ‘Erlangen Longitudinal Vibration Study (ELVIS) shows it can also greatly reduce falls.

You simply stand on the vibrating plate and shake for several minutes. How long and how vigorously you shake can be dialed to suit your personal body needs and fitness level.

Commercial versions of the vibration platform are available at gyms and rehab centers. Home versions are sold online and at sporting goods and health equipment stores. Prices for the home versions start at about $199.

And for traditionalist in all of us, it’s true, simple balance exercises can go a long way towards reducing your chances of taking a serious fall.

Fall Prevention Exercises Try this simple exercise:

Stand erect near a wall (in case you lose your balance) hands at your sides.
Slowly raise one foot a couple of inches off the ground while shifting your weight to your grounded foot.
When you’ve got your balance slowly raise your arms over your head and reach for the sky.

As you get more comfortable, try raising your held-up foot farther up until it’s near the knee of your grounded leg.

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Diabetes Exercise

Posted on January 27, 2018 by Mirabai

Diabetes EXercise

Diabetes Exercise Can Help!

Getting regular exercise is key to preventing and managing diabetes. Exercise decreases insulin resistance and helps to metabolize sugar. It also helps circulation, which can be a problem for diabetics. Other benefits include having more stamina, stronger muscles and bones, burning calories and even elevating your mood.
Here are some tips to help you get the best results out of your exercise program.

Diabetes Exercise

Before starting anything new, check with your doctor to see what your normal blood sugar range should be and if there are any types of exercise you should avoid. For instance, weight training may be contraindicated if you have eye problems because it may raise blood pressure and rupture blood vessels in the eye.

Diabetes Exercise

Test your blood sugar before and after exercising. Don’t start unless it’s in your normal range.
Activities that take you outside during hot or cold weather can affect blood sugar levels. If you find your levels are too low or too high, stop, and wait until they are in the appropriate range. Some diabetics find that exercise brings their blood sugar level too low (hypoglycemia). Some of the symptoms are sweating, anxiety, or feeling hungry. It’s important to always keep fruit juice handy just in case.
Wear shoes and socks that are supportive and comfortable. Make sure you have enough room to wiggle your toes so as to not to stop circulation.
Clothes like breathable cottons or micro fibers help wick away the sweat and keep you from overheating. In colder weather, dress in layers that you can peel off or put on as needed.
Drink water before, during and after exercise. You may not even feel that thirsty but not getting enough fluids can affect your blood sugar level.
Warm-up and cool-down at least five-ten minutes before and after exercise. Start your warm-up by doing low intensity movement like walking and end with it. Cool-down is a great time to stretch because your muscles are still warm.

Diabetes Exercise Exercise can increase quality of life for most diabetics and in many cases help keep the disease in check. Easy aerobics, easy strength or easy stretch exercise can help.

About Diabetes

People may be born with diabetes (Type 1), but most people who have it developed it after birth (Type 2). Overweight and obesity, a diet high in sugar and fat and low in vegetables, fruits, whole grains and beans and lack of regular exercise are major contributors to diabetes. Although Type 2 used to be diagnosed mostly in adults, it now is diagnosed frequently in children and teenagers.

According to the American Diabetes Association diabetes occurs when the body does not produce or properly use insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. Getting your blood glucose level tested as part of your annual checkup is important, particularly if you have pre-diabetes, a condition that occurs when a person’s blood glucose levels are higher than normal but not high enough for a diagnosis of type 2 diabetes. There are 41 million Americans who have pre-diabetes, in addition to the 20.8 million with diabetes. Research shows that exercise decreases body fat and helps normalize insulin levels.

As far as the latest in my world of health and wellness, please check out this health coaching video. Are you are 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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New Year Resolutions: Exercise For Health!

Posted on January 1, 2018 by Mirabai

It’s the beginning of January and I’ll bet most of us have either not started or already abandoned our New Year

resolutions. New Year resolutions can seem to be hard to keep. Maybe it’s because we ask too much of ourselves.

Take New Year Resolutions that focuses on getting fit resolutions instance. Ever start an exercise program in the New Year, maybe this year, only to quit after a couple of weeks?
Me too! Why is exercise so hard to stick with?
I’ve been health coaching and teaching classes for over 20 years and the reason I’ve heard most often from my clients is, it’s too hard. You want to do it. You know fitness equals longevity.
You know you should do it. You know you have to do it, but you hate it. It’s not fun. You push yourself for a couple of weeks and then you can’t do it any more, so you quit. You’ve tried this a bunch of times over the years and quit every time. Sound familiar? Why do so many of us get stuck in that cycle of fitness failure, and how can we break that cycle?
I’ve given this a lot of thought over the years, and I’ve developed a structure that works for most of my clients. I’m happy to share it with you.

New Year Resolutions Bullet Points

· Exercise shouldn’t feel like getting your teeth drilled! Don’t do anything you hate because you think you should. I think that’s an express ticket to Quitsville. Exercise should be a pleasure, not a chore. If it feels good today, you’ll want to get up and do it again tomorrow. Embrace the movement experience. Get up and do a couple of minutes of limbering and stretching or take a short easy walk.

Here is a video to help get you started.

Be conscious of how good it feels while you’re moving and how nice it feels afterwards. Find a time in the day when you can do it daily. I like mornings, but any time that works is fine.

— Recognize where you are now and adjust your immediate expectations accordingly. Ease in to exercise. Remember that you quit last time because you pushed it and it was no fun. You’ll need to craft a program for yourself that starts you where you are and builds you up to where you want to go in easily doable steps. Set readily attainable very short-term goals like “I’m going to move three days this week for five minutes.” At the end of the week you can look back and say: ” I just went from not exercising to exercising three times a week.”

— Trust the process. It doesn’t matter if you exercise for five minutes each day. The week before last you did nothing. Continue to set these easily attainable short-term goals forever. Find activities you like. Keep it pleasant and you’ll want more. Leave your body wanting more every time you exercise.

— Progress at your own pace. You’re on nobody’s timetable but your own. Don’t give in to peer pressure, however subtle, and forget those TV ads for instant success. My rule of thumb for progress is this: add a little more only when it gets too easy, not because it’s been a week and you feel like it’s time to do more.

— Be patient. That sounds pretty darn counter intuitive I know. I think today’s society wants instant gratification and immediate success. Sorry, not going to happen if you’re looking at success as immediately achieving your ultimate goal. That’s where adjusting your immediate expectations comes in. You probably won’t be able to run a marathon right away. And, those high-intensity, total immersion, 12-weeks-to-a-Greek-body-if-you-don’t-die-trying programs probably won’t work for you either. Not yet.

That’s the plan. It’s a simple plan. It takes longer to get there, but it’s a pleasant journey, not a grunt. Most importantly, it’s sustainable for a lifetime. So hop on the slow train and take it as far as you want. I think it might be your ticket to Successville.

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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 Halloween Edition

Posted on October 30, 2017 by Mirabai

Today’s Fashion Flash host is Barbara from bestofeverythingafter50.com

Barbara Hannah Grufferman, lives and breathes the positive living lifestyle.

She is the author of “The Best of Everything After 50: The Experts’ Guide to Style, Sex, Health, Money and More” And her blog is full of relevant info as well as beauty products to make us look and feel our best.

We Fashion Flash Bloggers as always give you our best tips and deals in beauty, fashion, health, fitness and retail therapy. Click in, check us out.

TAKE CHARGE OF YOUR HEALTH! If you are ready to break the cycle of failed diets, exercise programs with no results. Do you have low energy, high stress or persistent health issues. Are you peri or post menopausal and struggling: YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION FOR WOMEN: CONTACT MIRABAI AT askmirabai@movingfree.com
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Daily Sugar Intake: How Much Is Too Much

Posted on October 28, 2017 by Mirabai

Daily Sugar Intake. How Much Is Too Much?

Coconut-Cream-Pie_WEB7758-300×275

With the holidays approaching sugar is on my mind. Here’s a little daily sugar intake video that may make you pause before that second piece of pie.

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Cancer and Exercise

Posted on October 22, 2017 by Mirabai

Cancer and Exercise: Best exercises for Cancer Patients?

In my health coaching practice, I consult with women who want to exercise but have health issues that make them uncertain as to how much they should do. Recently I had a client who said, “I am recovering from breast cancer. I finished my chemotherapy a few weeks ago and though I still feel weak, I was wondering if I should start exercising again?” And this is what I told her.

If your doctor says you’re up to it, you can get started. Best Exercises For Cancer Patients: according to ACSM (American College of Sports Medicine)

Cancer and Exercise

The best exercises for cancer patients is a combination of the three major components of fitness: Cardio, Strength and Flexibility. These types of exercise can have a positive impact on cancer patients and survivors. Easy aerobic exercise for cancer patients, has been shown to increase hemoglobin levels, reduce inflammation, lessen fatigue, keep muscles in shape for better every day activities, increase self confidence, reduce depression and aid in recovery of surgery.

Other research has shown strength and flexibility exercises to be good exercises for cancer patients helping them return to a normal activity level sooner.

Exercise and social support seem to increase the life expectancy of breast cancer survivors, preventing recurrence.

At the beginning, gently move a few minutes at a time, and build up at your own pace. Try walking, light aerobics or swimming. As you get stronger, add a couple of days a week of light resistance training. On days you feel more tired, try doing a few stretches.

Personal Note: It has been my privilege and joy to use my skill as a Certified Health Coach & Exercise Physiologist Specialist to help women manage their cancer with the healing properties of movement and exercise. It is from my own experience, that exercising on a regular basis, eating healthy food and reducing your stress can help prevent and/or manage cancer and many other life threatening diseases.

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for in home exercise programs for women over 50.

Bernadine’s Crusade

My mother died in 2005 from Ovarian Cancer. Here is a poem I wrote about her.

Time it was when she found out how sick she was.

Like a Gladiator she got in her wheel chair and with her cane she fought against her illness.

Month after month she strived and relished every peach, every plum.

Moment by moment from lunch to lunch, she road the streets and shopped for food, clothes and jewelry as if she would live forever.

Her doctors were amazed at the way she road into their offices waving her cane
in stylish hats.

For her it was just the way she lived.

Opinionated, visually acute; her sense of aesthetics keen.

Expressive, she once cooed for me like a bird then clicking her teeth like a sparrow eating a tiny meal.

So it went.

Until the last, she raged with her cane beside her in the bed.

Little sips of ice mocha and chocolate malts

Slowing down.

Barely breathing,

her eyes flew open, to take one last peek

getting ready for the next to come.

mwh©

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Fashion Flash Monday

Posted on October 9, 2017 by Mirabai

Fashion Flash

Today’s Fashion Flash host is Jackie Silver.

Fabulous Jackie researches the best solutions for anti-aging and brings them to you without the hype.

The rest of us Fashion Flash Bloggers apply our varied 40 plus expertise on beauty, fashion, health, fitness and retail therapy. Click in, check us out.

Feeling stressed? Here’s an easy short meditation that should bring you right back down to sea level. Close your eyes, and focus on your breath. Watch the ebb and flow of your own breathing pattern. As thoughts come in, let them come in, but don’t hold on to them, let them flow out.

Now take a breath and hold, 1, 2, 3, then exhale. Continue to focus on your breathing, in (1, 2, 3 to yourself ) and out, (1, 2, 3 to yourself ) in (1, 2, 3 to yourself ) and out. (1, 2, 3 to yourself) (Pause for 10 seconds) Keep breathing normally. Try to keep your mind a blank. Slowly open your eyes.

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As far as the latest in my world of health and wellness, please check out this health coaching video. If you are ready to break the cycle of failed diets, exercise programs with no results. Do you have low energy, high stress or persistent health issues,

YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION CONTACT: askmirabai@movingfree.com

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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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Healthy Living Blog 50 + On Demand Workouts

Category Archives: Main Page

Arm Flab Exercises

Arm Flab Exercises

Fall Prevention Exercises

Fall Prevention Exercises Try this simple exercise:

Diabetes Exercise

Diabetes Exercise Can Help!

Diabetes Exercise

New Year Resolutions: Exercise For Health!

New Year Resolutions Bullet Points

Dance Exercise: The Magic of Movement

Dance exercise!

Dance Exercise

Fashion Flash Halloween Edition

Daily Sugar Intake: How Much Is Too Much

Daily Sugar Intake. How Much Is Too Much?

For at home exercise programs check out my site www.mirabaiholland.com

Cancer and Exercise

Cancer and Exercise

Fashion Flash Monday

Fashion Flash Fall Edition