Fashion Flash Monday!

Posted on August 11, 2014 by Mirabai

Today’s Fashion Flash host is Cindy from PrimeBeauty for women over 40. Cindy’s site is chock full of info, beauty products and deals. Check out her Frugal Friday featuring affordable, effective beauty products and giveaways. You are sure to find something to help you be fabulous inside and out.

Fashion, Beauty, Fitness & More

The rest of us Fashion Flash experts are busy writing about all the best in fashion, beauty, health, fitness and lifestyle for women over 40!

Here is another Q & A from askmirabai@movingfree.com

Q. Dear Mirabai,
I am in fairly decent shape at 56. I stay active and exercise. What does it mean when I hear my bones sometimes ‘crack’ when I do some movements? I do not ever feel pain. Will the exercise help and maybe stop the popping?
Barbara

A. Exercise is good for both the body and mind, but it probably won’t stop the popping. People of all ages and fitness levels experience that popping sound and it doesn’t necessarily indicate any abnormal condition.
Your joints are lubricated with a substance called synovial fluid. It contains nitrogen, oxygen and carbon dioxide gasses. The popping sound is actually bubbles of those gasses escaping when you move your joints. This is normal and nothing to worry about. But people who feel pain at those moments should consult their doctors. They may have arthritic joints due to the loss of cartilage.

Need a little fashion and fitness inspiration? We are running a special on our inspirational T-Shirt for only $10.95. It says “A DREAM COME TRUE IS NOT A DREAM”.

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For more info on health and fitness at home exercise programs and products visit www.mirabaiholland.com

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Fabulous Forever: A State Of Mind Not Connected To Youth

Posted on August 2, 2014 by Mirabai

Fabulous Forever, a state of mind.

Fabulous Forever is the underlying goal of all the fitness classes I teach. Fabulous Forever is not connected to youth. It’s that peace of mind that comes with knowing that you are doing the best you can with what you’ve got; and moving toward the ultimate you.

I’ve been working out of town lately so I had to take a hiatus from my regular teaching schedule. But I really miss my ladies.
So when I got back, I invited a bunch of them out for a fabulous forever tea party. I thought for a minute the dessert part was a bad idea when a couple of them wouldn’t eat a piece of cake in front of me. But when I dug in, moderately of course, the fabulous forever party got started in earnest.
Ever the moderator, I asked them each to share things that were important in their lives over the past year and were they still feeling fabulous forever?
As we went around the circle, they spoke of getting pregnant, daughter’s weddings, losing your job, becoming a gym rat, outliving heart disease, surviving menopause, the joy of grandchildren, and a trip to China.
Maybe because I was their host, the conversation drifted toward how getting fit had changed their lives and had been their key to feeling fabulous forever.
They shared stories about feeling invisible, not sexy, not pretty, having no energy and feeling like a lump. One remembered showing up in my office, tearing her hair out saying my doctor told me I need to do something, I’ve got serious health issues, but I hate to exercise. What do I do?
She said, I told her “I’m going to give you exercise you can look forward to instead of dread.”
Most of my work is done with women who haven’t been active in a while. My coaching style is to start people wherever they may be physically and emotionally and get them moving, gently, and pleasantly. If the first experience is pleasant, you’ll want a second and the third and so on. Sustainability is the key to fitness success. And that’s what happened with these ladies. But something else remarkable happened too.

Here’s the Fabulous Forever Part

They told me getting fit had given them the self confidence to pursue things they would never have dared to try; that the change in their bodies had kindled a change in the way they saw themselves. Instead of feeling invisible they felt fabulous, and it had spilled over into the rest of their lives. As much as I would love to take all the credit for this transformation, I think that it boils down to healthy body, healthy mind;
Getting fit was the key that unlocked the door to their potential.

Now they can be Fabulous Forever!

For more about Fabulous Forever visit www.fabulousforever..com
Pretty cool huh?

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It’s Fashion Flash Monday!

Posted on July 28, 2014 by Mirabai

Fashion Flash this week is hosted this week by Pam Lutrell. Her Over 50 Feeling 40 Blog inspires confidence and cultivates a joyous stylish self image. Strength, positive body image and Fashion are just a click away.

Just a click away too are all our Fashion Flash Bloggers.
We’re here for you with everything Fashion, Beauty, Health and of cours Shopping.

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Osteoporosis Prevention Workout

Posted on May 8, 2014 by Mirabai

An Osteoporosis Prevention Workout can go a long way towards protecting bone mass and preventing falls that can cause a fracture. 44 million of us are at risk for Osteoporosis. The vast majority are women. Women often develop Osteopenia (low bone mass that can lead to Osteoporosis) in the first few years after menopause because they lose bone-protecting estrogen. One of the symptoms of menopause is bone loss.
The good news is bones are living tissue. They can become denser with weight bearing and resistance exercise.

When working out your bones it’s important to load the areas most at risk for fracture: the spine, the hip, and the wrist. Here are 3 easy Bone Loading exercises, one for each of those areas, you can do using a pair of hand weights or a couple of soup cans. Use a weight that makes the exercise feel somewhat hard after 8 reps. Remember to always exhale on the exertion. Do 8-15 reps of each of these exercises. Start where you’re comfortable and build up.

Osteoporosis Prevention Workout

And of course always consult your doctor before beginning this or any exercise program.

Double arm row: Loads Spine

Start with arms in front of you, weights together.
Slowly row arms back, bending elbows bringing weights to chest height.
Squeeze shoulder blades together, without shrugging your shoulders.

Lunge – Loads Hip and Femur (thigh bone)

Stand tall, feet about shoulder width apart, hands and weights at your sides.
Keep body erect and lunge forward with left foot, bending both knees to help facilitate the move. (Right heel comes off the floor). Your front knee should be aligned over the second toe of that foot and your weight should be centered between your front and back foot.
Hold for 8 seconds, (remember to breathe) return to starting position and repeat lunging with right foot.

Wrist Curls

Hold arms in front of you palms up.
Using only your wrists, curl weights toward your body until knuckles are facing the ceiling.
Slowly lower and repeat.

Remember, it’s never too early or too late to start working out your bones!
For more information on Mirabai’s Skeletal Fitness Workouts please visit https://www.mirabaiholland.com

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It’s Fashion Flash Monday!

Posted on April 14, 2014 by Mirabai

Our Fashion Flash host is Kari from Faboverforty.com
Kari gives women a more natural beauty solution that is effective and an alternative to more radical options. The rest of us Fashion Flash Bloggers have the latest Spring trends, products and info including diet, exercise, clothing, style, and skin care. Don’t forget to share your thoughts with us.

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It’s Fashion Flash Monday!

Posted on March 31, 2014 by Mirabai

It’s Fashion Flash Monday! Please welcome our newest member, fashion and beauty blogger, Debbi O’Shea, from DivaDebbi.
Debbi gives us all the best tips and info for women over 40 so we can be fabulous! Thank you Debbi!

The rest of us share the latest in style, fitness, skincare and more. Get ready to look and feel your best ever!

Spring Into Shape With My Online Ease-in Club: Check it out!

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It’s Fashion Flash Monday!

Posted on February 17, 2014 by Mirabai

Time to Age Backwards with this weeks Fashion Flash Host, Anti-aging expert Jackie Silver from,of course, Aging Backwards – where Jackie shares her 40 plus “secrets, tips and shortcuts for staying young and gorgeous.”

The rest of us 40 plus Fashion Flash Bloggers have a potpourri of information on over 40 Fashion, Health, Beauty and, oh yes, deals! Just click to partake.

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It’s Fashion Flash Monday

Posted on February 10, 2014 by Mirabai

It’s Fashion Flash Monday! Our host is Nononsense Beauty Blogger, Deb Chase. Hard at work as usual, bringing us the best in skin care, beauty and more for women over 40.

The rest of us bloggers have been busy

flashing fashion, health, fitness, beauty and bargains.

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It’s Fashion Flash Monday!

Posted on January 27, 2014 by Mirabai

Today’s Fashion Flash host is Kari from FabOverForty, your one click stop for everything 40plus beauty, skincare, fashion, fitness and lifestyle. The rest of us Fashion Flashistas have been hard at work digging up cutting edge tips, trends, deals, and most-haves for women over 40.

Check us out and tell your friends.

FINDING FABULOUSITY!

Most of my work is done with women who haven’t been active in a while. My coaching style is to start you wherever you may be physically and emotionally and get you moving, gently and pleasantly.

If the first experience is pleasant, you’ll want a second and a third and so on. Sustainability is the key to fitness success.

My clients tell me that getting fit has given them the self-confidence to pursue things they would never have dared to try, that the change in their bodies had kindled a change in the way they saw themselves. Instead of feeling invisible, they felt fabulous and that “fabulosity” had spilled over into the rest of their lives. As much as I would love to take all the credit for this transformation, I think that it boils down to healthy body, healthy mind.

Getting fit was the key that unlocked the door to their potential.

Pretty cool, huh?

And because you deserve it, we’re offering a 15% off coupon on DVDs & T-Shirts just for our loyal newsletter subscribers.NEWYOUT2014

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Your Target Heart Rate Zone

Posted on January 25, 2014 by Mirabai

I just started teaching exercise classes in the resort town I live. People from around the world take my classes while vacationing here. I was teaching a cardio dance class and said something like “ ok it’s time for us to get into your target heart rate zone”. To my great surprise, this comment was returned with a lot of blank faces and questions.

It seems that target heart rate; the very thing that makes cardio exercise so effective has been lost over recent years of emphasis on Strength training, Yoga and Pilates. Everyone used to know that in order to protect and build your heart muscle you need at least 30 minutes of moderate aerobic exercise a day in your target heart zone.

But, how do I know I’m in my target heart zone? Well there’s a quick way, and a more accurate way. The quick way is to exercise just hard enough to be barely able to carry on a conversation while you work out. It’s easy and it works okay.

But wouldn’t you like to know once and for all how to find YOUR actual target heart rate zone? Good, because I’m going to show you how to calculate it according to your age and your resting heart rate. This is called the Karvonen formula named after its inventor, Dr. MJ Karvonen.

Based on his research, incorporating your individual resting heart rate, gives a more accurate target heart rate zone. Generally the lower the RHR the more fit the individual.

So tomorrow, when you wake up in the morning, before you get out of bed, find you pulse at the base of your wrist or side of your neck. Count your pulse for 30 seconds and multiply that number by 2.

Once you have your RHR, you are set. Get your calculator out and do the rest.

Karvonen Formula

220– Your Age =Your Max Heart Rate (Max HR)

Max HR– Your Resting Heart Rate (RHR) =Your Heart Rate Reserve (HRR)

HRR X 60% +RHR = Low End of Your Target HR zone

HRR X 80% +RHR = High End of Your Target HR zone

Example: 50 Year old person

220 – 50 =170 Max HR

170 Max HR-60 RHR=110 HRR

110 HRR X 60%(66) + RHR (60) = 126 BPM Low End Target HR Zone

110 HRR X 80%(88) + RHR (60) = 148 BPM High End Target HR Zone

Target Heart Rate Zone 126 to 148 BPM

Once you work out your target heart rate zone, it’s easy to know if you are exercising within it. One quick way is to take your pulse for 6 seconds and multiple that number by 10. That’s how many beats per minute your heart is beating. Compare that to the range of your target heart zone and you’ll know if you’re over, under or in the right place.

The 21^st century approach is to exercise with a heart rate monitor. A good basic one costs about $50. You’ll have the high tech assurance you’re exercising in your target heart rate zone.

In either case, you’ll learn what it feels like when you’re in and when you’re out, and its fun to know you’re in control.

For more info on at home exercise programs for women visit www.mirabaiholland.com

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Moving Free With Mirabai

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Category Archives: Mirabai Holland

Fashion Flash Monday!

Fashion, Beauty, Fitness & More

Here is another Q & A from askmirabai@movingfree.com

Fabulous Forever: A State Of Mind Not Connected To Youth

Here’s the Fabulous Forever Part

It’s Fashion Flash Monday!

Osteoporosis Prevention Workout

Osteoporosis Prevention Workout

It’s Fashion Flash Monday!

It’s Fashion Flash Monday!

It’s Fashion Flash Monday!

It’s Fashion Flash Monday

It’s Fashion Flash Monday!

Your Target Heart Rate Zone