Hydration Tips For Outdoor Summer Workouts

Hydration TipsHydration Tips. Be water safe this summer!

I was shooting an exercise video on the beach this week in 90-degree heat. I got on a roll and forgot about the time. Less than an hour in I started to swoon. Not a good shot on a fitness video. I realized immediately what had happened; I’d gotten so involved I forgot to drink water between takes. Dehydration causes so many summer exercise accidents because it creeps up on you just like it did me. So here’s my take on keeping yourself water safe in summer.

Our bodies are about 60 % water, and that water plays a role in just about every bodily function. We could go a month without food but we can only live a few days without water.

If you exercise outdoors, you may notice that as the weather gets hotter you have trouble keeping up your usual pace. Actually your body is telling you to slow down and you need to listen! Water helps to deliver oxygen to your muscles and prevents your cardiovascular system from becoming over-taxed.

It takes about 2 weeks to get used to exercising briskly in warmer weather. You need to acclimate slowly to higher temperatures. Here are a few hydration tips to help you do that.

Hydration Tips

When you exercise in the heat you can lose up to five cups of water per hour. So it’s important to drink water before, during, and after vigorous exercise. The rule of thumb is to drink 2 cups of water a couple of hours before you start exercising so you are fully hydrated. Then a cup of water every 15 minutes or so while you are exercising. Don’t wait till you’re thirsty. If you’re thirsty, you’re already dehydrated. Remember to bring that water bottle with you!

But you’re not done yet. You need to drink another 2 cups over a two-hour period after exercise.

Hydration Tips

Sounds like a lot of water. It’s not. It’s just making up for the water you lose when you exercise in the heat.

Give yourself a break. Try exercising if you can when it’s cooler, early mornings or late afternoons when the sun is less direct. Try finding shady areas.

Instead of keeping up your brisk pace for the whole workout, break it up. Go at normal pace for a bit, do a short light interval and then pick up your speed again.

Wear light colored, comfortable fitting clothes. Avoid tightly woven fabrics that don’t breathe. And don’t forget the sports sunscreen.

In these times of social distancing and sheltering in place is a perfect time to focus on your health and well-being. 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!

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Weight Loss Panic

Weight LossWhenever the weather gets warmer, the idea of putting on summer clothes generates a ton of weight loss panic! I get a lot of panicky emails asking about quick weight loss. Here are a couple of familiar ones.

Weight Loss Panic Solutions

Q: I need to lose 20 pounds. I am doing aerobics three times a week and watching my calories but I am losing so slowly, I was wondering if there is any other type of exercise that could help me lose weight faster? I am really getting frustrated and I am almost ready to just give up.

Frustrated

A. Try adding 2-3 days of weight training to the mix.

weight lossStudies show the winning formula is a combination of aerobic and weight training exercise. Moderate aerobic exercise burns calories while you are doing it and for a short time afterwards. Weight training burns calories too but it also increases your lean muscle mass. So as you add more muscle, you’ll burn more calories all day long. Research from Tufts University found that after 12 weeks of weight training, total calorie burning increased by about 15 percent which for an average adult, could amount to an extra 240 to 400 calories a day.

Q: I’m carrying about 10 extra pounds around my middle. I’ve got 12 weeks to get into my dress for my daughter’s wedding. I would hate to have to go out and buy a bigger size. Is there anything I can do to get rid of this belly by then?

A: As we get older, particularly after menopause, women tend to carry extra weight around the middle. This change in body shape puts you at higher risk for heart disease and cancer. So, it’s even more crucial to do something about it.

weight lossFortunately, it’s not as difficult as you think.

If you lose a pound a week, you’ll still have 2 weeks to spare, just in case you get a little hungry.

So, here’s a formula for losing the weight and toning up at the same time.

One pound = 3500 calories. So to lose one pound a week eliminate 500 calories each day (500 X 7 days = 3500 calories)

Eat 300 calories less, and do one half hour to one hour of aerobic exercise, like brisk walking, to burn the other 200. You might want to write down everything you eat for the next 3 days or so to help you figure out what you can do without. Or, simply cut your portions in half.

As for aerobic exercise, you don’t have to do the whole workout at once. Three 10-minute walks are just as effective as one half hour walk.

CRUNCH-banner-at-72-copy

You should also do some abdominal exercises about 20 a day to help tone up that belly as you lose weight. And, exercise actually picks up your metabolic rate so you burn more calories even after you’ve finished exercising.

Now, just try not to trip on your way up the aisle!

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Stretching Routines: Gogi Tendon Organs ?

Stretching Routines: What Do Your Gogi Tendon Organs Have to do with it?

Stretching RoutinesStretching: What Do Your Gogi Tendon Organs Have To Do With It?  
Here’s a little video with the answer.
Have you tried to pick a coin up off the ground lately? How about tying your shoes? Have you switched to slip-ons? What about reaching over the coffee table to scoop some dip on the other side? Remember when you didn’t think twice about those maneuvers?
Sounds like decrepitude is setting in. Or maybe you’ve just lost some Flexibility.Flexibility is range of motion around your joints.
There are two types. Static flexibility – how far you can stretch and hold a body part, and dynamic flexibility – how much range of motion you have when you move.
Both are important. In fact I consider Flexibility one of the 3 main components of fitness, along with Aerobic Capacity and Muscle Strength.
I recommend a flexibility program that incorporates slow dynamic movements like Tai Chi, as well as static stretches like Yoga.But in my experience, Flexibility is the most ignored component of fitness. We do our Cardio and our Strength training but, unless we’re regular Yoga or Tai Chi, practitioners, Flexibility is not on the menu.
Why not? I think there are a couple of reasons. First, I think we don’t get it.It doesn’t make our muscles stronger or our figures shapelier. We don’t realize how valuable flexibility is until we try to do something we used to take for granted, like reach around to the back seat to get our sunglasses. Even then we toss it off with, “Well, I guess I’m getting older”. We somehow don’t connect with the thought, ” If I’d been doing a little stretching all these years, it wouldn’t have felt like I was going to rip something just then”.Secondly, there’s been lots of press about conflicting studies on the effectiveness or ineffectiveness of stretching.
Some studies say stretching improves athletic performance. Others say they’ve proved the exact opposite. Some studies say stretching helps prevent injury. Others say it has no effect on injury prevention. There’s enough conflicting buzz to make you not want to bother.That’s too bad because all that buzz masks the fact we do know stretching does help you gain and maintaining flexibility.
Does stretching help prevent injury or aid athletic performance? I DON’T CARE.
I want to stay flexible as I age. I want to be able to pick up coins, tie my shoes and grab my sunglasses. Give me my dose of flexibility training!Even if we were flexible as kids, as we get older, connective tissues, our tendons and ligaments, tend to lose water, shorten, and become stiffer. So we get less flexible. But it’s not too late.Even if you’re not interested in the fine practice of Yoga or Tai Chi, barring some medical issue, there’s a simple way to help hang on to the flexibility you have, and work on getting some of that youthful flexibility back. A few easy stretching exercises may be the difference between living tight and living flexible.I stretch every day. Easy for me to say, I teach a stretch class. But just a few minutes, three times a week, can make a real difference. I’ve seen students of mine go from really stiff to pretty darn flexible in a few months, without trying hard.

Stretching, when done right, feels delicious while you’re doing it, and even better when you’re done. The kind of stretching I do is relaxing and meditative. I find it melts my stress and energizes me while keeping me flexible. I’ve developed a stretch exercise technique I call Moving Free. It’s evolved some over the 30 years I’ve been teaching it. I use a fusion of modified static stretches from Dance, Yoga and classic fitness as well as dynamic movements adapted from Dance and Tai Chi and Kinesiology.

Here’s a video with some lower body stretches you can try at home.

As if that weren’t enough, There’s more to stretching than just flexibility. I think stretching is a form of meditation that creates a sense of well-being and promotes peace of mind. When I finish my stretching routine I have a more positive outlook as well as the feeling that my body is more alive, more accessible to me. Try it and see.

Chances are that pretty soon you’ll be able to find your shoes simply by looking down.

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Osteoporosis: What Does Buying A Purse Have To Do With It?

We all have a lot to lose if we take a serious fall. Assuming we survive, the effects can be life altering. And if you have osteoporosis, what would have been a minor slip and fall for others, could have devastating consequences for you. Here’s a fall prevention video that should be of interest to anyone interested in staying upright.

Osteoporosis Fall Prevention Video

There’s a story that prompted me to post this video and write this article. Here it is.

OsteoporosisI have a friend who had been eyeballing this cute little red purse for a couple of months.  She didn’t need it but she wanted it and sort of became obsessed with it.

She’d visit it online and wave to it in the store. But, there’s no way she was going to buy that purse because wanting it that bad made her feel a little stupid.

Well, the darn thing went on sale the other day at 40-percent off and another 10-percent off with her store card. Now, of course, she had to have that red bag.

Apparently, so did every other woman in the United States. Because, she had it in her online shopping cart and by the time she got her credit card out, it was no longer available. It had been snatched right out of her cart.

She was furious. She felt violated. “How dare they sell MY red purse?”

She called the company.  They apologized and looked for one in their inventory anywhere. They gave her stores and a warehouse to call and reserve it before the last one could be sold. She called around for over an hour and finally got to someone who found one in California and ordered it for her.

As she was patting herself on the back for her investigative skills and persistence my friend had an aha! moment. She had recently been diagnosed with osteoporosis. Her doctor had given her a list of endocrinologists he’d be comfortable recommending but she hadn’t even looked at it, let alone researched it.

“I had been meaning to but I had been putting it off for no good reason. I thought why on earth don’t I apply that same purse passion to taking charge of my own health care?”

She thought about it for a minute and the answer she came up with unnerved her a little. “Health care is not sexy,”  Purses are sexy! Purses are sexier than being healthier and maybe living longer? Eek!

But health is sexy! Quality of life is sexy!

As she started to Google the doctors on the list, she began to sing a parody to that old rock song.
“I’m too sexy for my purse, too sexy for my mouse pad, but not too sexy for my doctor’s office. Maybe a little bit too sexy, but I’m goin’ anyway.”

I think perhaps my friend has touched a nerve in many of us. Would we really rather look good than to feel good?

Sure seems like it. I think it’s that very premise that prompted an ad agency to come up with a TV commercial for a dietary supplement featuring a sexy dancing X-ray skeleton of a baby boomer model that’s protecting her looks by protecting her bones.

It got my attention. If you can’t get them to do it for health, get them to do it for beauty. Twistedly brilliant!

So I guess, if beauty is your motivation, go for it; especially when the health comes with it.
But what do you do if you already have osteoporosis like my friend, or have low bone mass, or you just have the good sense to want to take of your bones?

Osteoporosis And Calcium

“Getting enough calcium in our diet is really important. The NOF recommends
an intake of 1,000 miligrams for adult women from age 50 or younger, and age 51 and older — 1,200 milligrams a day for adult women. If a woman isn’t paying enough attention to calcium in her diet she puts herself at risk. But more is not necessarily better when it comes to calcium. Neither women nor men should get more than about 2,000 milligrams a day.”

 Weight Bearing Exercise

Weight bearing exercise actually builds bone in youth and will help maintain bone.”As we get older the type of exercise changes a little bit. We still have to do some impact work but it has to be safe to avoid injury and falls so you want to add balance training, flexibility training, and safe movement to make sure the individual is able to stay active and healthy.”

So what’s the takeaway here? My takeaway is if you like standing on your own two feet, taking care of your bones is about as sexy as it gets.

by Mirabai Holland MFA Certified Health Coach, Certified Exercise Physiologist.

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Exercising With Asthma

Asthma is a chronic disease of the airways. Bronchial passages become inflamed and narrowed in response to triggers like cold air, exercise, smoke, pet dander, dust mites and stress. Breathing becomes labored and difficult and in extreme cases, asthma attacks can be fatal. Asthma affects about 25 million people in the US according to the National Institutes of health, and 300 million worldwide.

Check out this video on Exercising With Asthma!

In these times of social distancing and sheltering in place is a perfect time to focus on your health and well-being. 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.  https://www.mirabaiholland.com/health-coaching-one-session/

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Autumn Weight Loss Plan

EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!  LIVE LONG! For more info on health and wellness programs please visit www.mirabaiholland.com

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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!

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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.

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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.

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

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NEW YEAR’S RESOLUTIONS: Ease into the Best Shape of Your Life!

Now if one of your New Year’s resolutions is to get back into shape and lose those unwanted pounds I’d like to give you a gentle reminder to get moving again if you want to “live long and prosper”. Here are some ideas to get you started and keep you on track.

 

EASE into the Best Shape of Your Life.

That’s right I said EASE! After all it is only January  it’s never too late to do the right thing by your body. The reason most diets and exercise programs fail is people ask too much of themselves and expect to see results too soon. We all know the story of the tortoise and the hare. Well, this story is not a classic for nothing. A killer diet coupled with a killer workout is a resolution killer. It’ll never work. Over my thirty-year career, having seen hundreds of these types of programs, including my own, fail, I’ve developed a method that works for virtually anyone.

Of course, be sure to check with your doctor before beginning this or any fitness program.

First, weigh in. You don’t need to tell anybody how much you weigh, but you need to know. One pound = 3500 calories. So, to lose a pound you have to either not eat, or exercise off 3500 calories. The right way is to do a combination of both. But start slowly and build up at your own pace. You need to break your goals up into small chewable bites.

Say you want to lose 20 pounds. Break that up into 5-pound increments.

And don’t try to lose 5 pounds in a week or two. The first 5 pounds is the hardest, so give yourself a full six weeks to lose it, while easing into a fitness program. After that you can safely lose about 1 pound a week.

Here’s how it works.

Get a notebook and write down everything you put in your mouth for the first week. Get a calorie book and look up everything you ate every day.  If you’re like most people, you’ll be shocked by how much food that is. Also look at your food labels. For instance, if your ingredients on your tomato sauce don’t look like this, you might want to consider switching brands.

You’ll be surprise how much sugar, saturated fat and just plain gunk you’ll find in unlikely food products like tomato sauce. Eat as much fresh food as you can.

Aerobic exercise carries tremendous health benefits. It also burns calories, boosts your metabolism and keeps you in a positive frame of mind. So, that first week, make it your business to do 10 minutes of aerobic exercise, like brisk walking, every day.

The second week, eat everything you normally eat, but cut your portions in half.

Try to exercise 15 minutes a day. The week you first cut your portions down is usually the toughest. But it gets easier.

By week three you should be looking at the kinds of food you eat and trying to eliminate the empty calories; sugary soft drinks, salty snack foods, fat filled fast food etc. Start consuming smart calories .Try to substitute foods you actually like, foods with fewer calories that fill you up and have some nutritional value.

Try not to eat more than 1500 calories a day.

Gradually build up your aerobic exercise until you’re doing a half hour every day.

After six weeks you will be on a fitness program you can stick with and you’ll probably have lost your first five pounds.

You’ll be eating smarter, feel and look better, be healthier and more equipped to stick with it for the next 5 pounds and the next and the next.

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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.

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

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COVID REDUCE RISK

Covid Reduce Your Risk!

I’m sure you see a pattern here. Metabolic Syndrome can often be managed with lifestyle changes. Easier said than done? Yep. But it IS doable, and it does not have to feel like you’re in jail either. With a little help from your friendly Health Coach you can make your changes your way. We’ll work together to find a formula you can live with. Together we’ll find the way and your body will thank you for it.

There are a number of reasons for this. One big one is that Metabolic Syndrome messes up your immune system big time.

60% of Americans are overweight or obese according to research from Columbia University. Having a waist more than 40 inches in men and 35 in women encourages inflammation and blood clotting, 2 of the problems associated with severe Covid 19 cases.

Also, doctors have found that hospitalized Covid patients do better lying face down. Excess belly fat prevents the diaphragm from working properly, making it harder for the patient to breath in that position. Losing that belly fat and maintaining a healthy weight can virtually eliminate this problem, according to a British Public Health Report. A healthy diet you can actually live with, and getting on an exercise program, will help you meet this goal.

Over 100 million people in the US are living with high blood sugar. People with Diabetes generally experience more severe Covid symptoms, complications and are more likely to be admitted to the ICU. However, the American Diabetes Association says, well controlled diabetes, reduces risk of severe outcomes. Blood sugar can be regulated with a low carb diet, exercise, maintaining a healthy weight and meds as needed.

If your blood pressure is greater than 130/80 (AHA guidlines) you have hypertension. Nearly half of Americans have high blood pressure and only 25% of us have it under control.

Uncontrolled high blood pressure can put more strain on your heart during Covid, and it weakens the immune system and makes it harder to recover from the virus. Research at the Sharp Medical Center in Chula Vista, California suggests that Covid infects the cells that help regulate blood pressure and that there may be link between hypertension and severe Covid infection. So, it’s important to keep your blood pressure under control with a low-sodium diet, regular exercise, reducing stress and meds if necessary.

In these times of social distancing and sheltering in place is a perfect time to focus on your health and well-being. 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!


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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:

 
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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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