STRESS REDUCTION TIPS

 

Your body is always with you. The miracle of healing is that it usually gives you another chance, whenever you want to take it, to get stronger and feel calmer. Putting too much pressure on yourself to be productive every minute, to show concern all the time, to live up to others’ expectations – can all create unhealthy stress mentally and physically when there is no break from it. With messages at every turn telling us stoke our energy and be ever more productive and live up to growing pressures, our society rarely provides an outlet or encouragement to let go, get rest, be gentle and be free of constant choices and concerns.

Stretching, Yoga and Meditation can help relieve stress.

Interludes: Take a break every couple of hours to remember and move the rest of your body. It can make a big difference in your health. All it takes is a little effort to get in the habit. Once you do, you’ll discover a wellspring of wellness that you can revisit again and again. Studies have shown interludes can be key to enhanced productivity, alertness and mental stability.

Breathing: By the time we reach our 40s and 50s, we have often learned habitual postures and positions that block our ability to breathe fully. These postures might be learned from parents, they might be developed from past injuries or result unconsciously from daily environments like driving or hunching forward to look at a computer at a desk job.

How To Fix It:
Start with your breath. It is always there….and it is the link to the peace of mind that is always there for you. Breathing deeply can help you begin to slow down, even in the most stressful times of your life. Even if you are not inclined to practice sitting meditation, doing 5 minutes of breathing exercises and concentrating on your breath during easy movement is in itself a relaxing meditation. These tranquil, replenishing exercises can be done wherever you are.

“TAKE 5” RELAXATION EXERCISE

Exercise benefits begin when we start to breathe fully. Over the years, we can develop unconscious habits like slouching or muscle tension because of the kind of work we do or even feelings of stress. This kind of muscle tension and mental anxiety can lead to health problems as we age.

Start by stopping – and listening to your body. It may be telling you something with minor aches and pains. It may be completely silent, numb and lacking in energy. You may even feel annoyed, or worried about everything and feeling stuck.

If you have these feelings, take 5 minutes in your day to stop. Go to a place that is a quiet and private as possible, even if it’s a bathroom. Take a few slow, deep breaths. Close your eyes. Try to clear your mind by only thinking of the sound of your breathing. Then gently let your head nod down, then come level again, a few times. Gently turn your head to the right then back to center; to the left and center, a few times on each side. As you inhale deeply, slowly shrug your shoulders then let them fall naturally. Roll them slowly forward twice, then backward twice. Lift your arms above your head and spread your fingers open
gently to stretch your hands, hold for 30 seconds, then repeat. Bend your elbows, lift them to your sides and pull them back, holding for 30 seconds, to stretch your chest.

By now, you’ve passed 5 minutes with small stretches that can help your circulation and lower your blood pressure. It’s a small but valuable gift of time and movement. Try it once a day, then twice.

This is the place – the space – for you to restore and rejuvenate your physical and mental energy. Ease into more movement today.

Moving Free® is a fusion exercise technique that combines the best elements of ancient and modern methods. It draws upon ancient stress-relieving systems, such as yoga, which focuses on opening internal areas inside the body (lungs, digestive system, etc.) with positions that enable breathing freely to ease muscular stretching. Another ancient form, tai chi, also focuses on slow breathing that lets the abdomen rise and fall naturally, expanding with full slow breaths that bring more oxygen into the body. When the breathing focus is underway, then the slow and gentle movements reinforce balance and agility. More vigorous dance-inspired exercise also plays an important role alongside gentler stretching – and is an ideal way to relieve heightened stress that would otherwise lead to harmful emotions like anger. Moving Free® is the place where you can do that. Recover your balance and find your own rhythm. Visit mirabaiholland.com for  Moving Free®  

 

 

 

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Exercise For Arthritis

Exercise for Arthritis

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Exercise lubricates your joints and keeps them mobile which is great for arthritis sufferers. Many of us Baby Boomers develop Arthritis as we get older. But in most cases it doesn’t have to be a ticket to inactivity. According to the National Arthritis foundation.

“If you have arthritis or a related condition, exercise is especially important.”

National Arthritis Foundation

It also strengthens the muscles and the cartilage around your joints which helps to protect and keep them usable. Many people with arthritis don’t exercise because of pain. This is a natural reaction, but one that’s important to overcome because lack of exercise can stiffen joints, worsen pain, and eventually immobilize you. Starting slowly, and carefully exercising joints and related muscles can improve your ability to perform daily tasks with improved range of motion and less pain.

People with arthritis can do all three major components of fitness training:
Cardio, Strength and Flexibility. The main modifications are;

  • Proceed slowly
  • Although some exercises will not be entirely pain-free, never continue to exercise in great pain.
  • Longer warm-up and cool-down (5-10 minutes)
  • For some applying ice or heat before you start can help relieve pain and soreness. Check with your doctor.

hand-stretch.jpg“My Dad had severe rheumatoid arthritis. I designed a Moving Free® exercise program for him and worked with him for several months. It brought him so much relief that he brought the program to the attention of the National Arthritis Foundation. I was proud to become one of their exercise consultants.”
Mirabai Holland MFA, Certified Exercise Physiologist, Certified Health Coach

About Arthritis

About one in three adults has some form of arthritis. According to the National Arthritis Foundation “Baby boomers are now at prime risk. More than half those affected are under age 65.”

There are several forms of Arthritis.

  • Osteoarthritis: Most common form of arthritis causing joint cartilage to deteriorate over time until bone rubs upon bone.
  • Rheumatoid: An autoimmune disease which causes inflammation of joint linings.
  • Lupus: Can destroy the body’s connective tissue.
  • Ankylosing spondylitis: a spinal arthritis which causes vertebrate to grow together due to inflammation.
  • Scleroderma: A condition which thickens and hardens the skin.
  • Fibromyalgia: Causes aching muscles and connective tissue.
  • Juvenile arthritis: Various forms of arthritis that occur in children.

For more information on Mirabai Holland and her Moving Free Technique® please visit http://www.mirabaiholland.com

 

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Clicking Joints: Should I Worry?

Clicking JointsClicking Joints: Should I worry? What are those clicking, popping and crackling sounds in my joints? Is it Arthritis? Have I overdosed on breakfast cereal? No, it’s probably Crepitus. Sounds like a precursor to decrepitude, but it’s not. Crepitus is just the word used to describe the clicking sounds.

In fact, in most cases, if there’s no pain associated with those sounds, it’s nothing to worry about. Many people live their whole lives with some clicking joints and popping without any ill effects.

 Clicking Joints?

Clicking Joints have closed bags of synovial fluid, called bursa, between them. They cushion joint movement so we can walk and work painlessly. That fluid has a little bit of air or gas dissolved in it. Through our daily movement, that gas can form a bubble or cavity in the bag. The fancy term is Cavitation.

When you move your knee, elbow or shoulder, the bubble bursts and makes a click or popping sound. Cracking your knuckles is a good example of breaking those bubbles on purpose. So, the rule of thumb is: no pain, no problem.

Snapping however is another story. That rubber band-like sound is often accompanied by pain. It’s a sign you have an injury, or that some muscle, nerve or connective tissue is out of place.

In this case you should see your doctor. A good way to promote healthy joints in general is to strengthen the muscles around them. Regular strength training can make a difference at any age. If you haven’t been exercising in a while, start slowly and build up. Last thing you want to do is hurt the joints you’re trying to strengthen.

So, what’s the takeaway here? Well, next time your friends have clicks and pops in their joints, you can tell them they probably have Crepitus!

TAKE CHARGE OF THEIR HEALTH NOW!

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

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

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

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Tennis: Improve Your Game!

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Tennis! How To Improve Your Game

My friends say I’m like a broken record when I tell them “An ounce of Prehab is Worth a Pound of Rehab”. But with the rising number of baby boomers and beyond taking to the tennis courts, this phrase rings true especially if you’re interested in staying literally, in the game!

For general tennis conditioning, start with easy aerobics like cardio interval walking/jogging.

Alternate three minutes of brisk walking with a minute of faster walking or jogging. Build up to 8 sets (32 minutes) each session, at least 3-5 days a week. Also, if you have the space, try stepping laterally several steps to the right and then to the left during the 1-minute intervals.

This will help build your stamina for those bursts of speed you need on the tennis court.

Tennis: How To Improve Your Game

The following 5 site specific exercises can help you warm-up your racquet arm and strengthen key muscles to help avoid injuries but improve your game.

Srv1WebFigure-Eight Warm-up

With your racquet in your hand perform an overhead serve (without the ball) and follow through with a figure eight motion. Start slowly and increase your speed as you feel your arm, shoulder and core muscles getting warmed up. Repeat 12 times.

 

 

 

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Improve Your Tennis Game Ball Grip Strengthener

Squeeze a tennis ball in the palm of your racquet hand. Hold for 10 seconds.

Repeat 6 times. Strengthens grip.

 

 

 

BbdHndWebRubber Band Grip Strengthener

Stretch rubber band while extending fingers of your racquet hand. Hold for 10 seconds,

Repeat 6 times. Strengthens the opposite muscles from ball grip.

 

 

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Wrst-Curl-Right-WebForearm/Wrist Exercise

Holding a can or hand weight, place your arm edgewise on a surface for support. Using just your wrist, curl all the way to the right and then to the left.

Strengthens the forearm and wrist and helps to prevent tennis elbow. Repeat up to 12 times.

 

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LungeWebWalking Lunge

Lunge forward with one leg while bending other leg with heel off the ground.

Pause for 1 second. Switch legs and repeat. Strengthens leg muscles. Do up to 16 times.

 

 

 

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

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

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Renewal by Mirabai Holland

Her small hands reach into the garden
for Irises.
She strokes them against each cheek
yellow and purple velvet.

She lies on the ground
face up
mouth open
ready to swallow
the maple tree.

Butterflies kiss her sleeves
as she nose-dives
into the roots
and inhales
the smell of birth.

The yard is safe.
Her legs kick
swinging dirt
digging deeper
for a secret
from the darkness.

She finds none.

MH©2021

For more Spring Time Well-Being Renewals

please visit http://www.mirabaiholland.com    Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

 


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Spring Into Action

SPRING INTO ACTIONSPRING INTO ACTION!

WHAT CAN KEEP YOU FROM FULFILLING YOUR FITNESS PROMISE.

Here are a few general email questions that I have received and answers that might help you on your become more fit!

SPRING INTO ACTION: Q’s & A’s

Q: I’ve recently hurt my right shoulder. My doctor said it was a rotator cuff injury. I went through physical therapy but my shoulder still hurts sometimes. My doctor wants me to do some post-rehab exercise to continue to rebuild the muscles. What exercises can I do at home? And are there any exercises I should avoid?

A: Rotator cuff injuries can take a long time to heal.  While your shoulder still hurts don’t do any movements higher than shoulder level. Check with your doctor first. But  here’s a classic exercise to help strengthen that area. Its called external rotation.

Get a resistance band and sit in a chair with arms. Tie one end of the band to the left arm of the chair.  Sit up straight feet shoulder width apart. Hold your right arm in front of you, bent at 90 a degree angle, palm up. Grab the band in about the middle. Keep your elbow close to your side but not touching. Pull the band laterally away from your body while exhaling. Hold for 5 seconds and gently release. Start with 1 or 2 and build up to 6-8 repetitions over a couple of weeks.

If you don’t have a resistance band, use a towel or scarf.

Q: I’ve never had a great sense of balance and it seems to be getting worse as I get older. What exercises can I do to improve my balance.

A: Loss of balance is quite common as we age.

Stand with your heels touching, feet turned out. Slowly pick up one leg and place your foot against your opposite calf or knee. Holding on to a wall, or a chair slowly bring your other arm out and over your head. When you feel ready, let go and bring the other arm up. Hold for about 10 seconds (or as long as you can).

When it gets too easy, try doing it with your eyes closed.

Q: I wake up in the middle of the night and I have trouble getting back to sleep. I worry about everything, my finances, my kids careers, my golf game. I’ve tried the usual get back to sleep stuff and its not working. I don’t want to take drugs. Any ideas?

A. Stress kills. And it’s also one of the main contributors to aging. We’re getting old fast enough. Don’t accelerate the process.

Here’s an ancient exercise that can help you get back to sleep and slow down your aging clock at the same time.

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. Continue to focus on your breathing, in and out.

As you become more relaxed, you will be able to take slower and deeper breaths. This will allow you to clear your mind of thoughts. You won’t even notice when you fall asleep.

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Health Coaching: What You Should Know!

Health Coaching: What You Should Know!

So you go to your annual check-up and your doc says “whoops your blood pressure is up and you’re 15 pounds heavier than last year. I’ll give you some meds, but you’ll have to lose weight and get into shape, OK?

 You say OK, you walk out and then what?

Join a gym, hire a personal trainer, go on a diet, take a walk? You might do one or several of these because, after all, it’s a new year and a new you.

Right? Right, and you try something. But how long is it till you throw up your hands and say, “ugh, I got started and now I’m off the track just like last year.”

What went wrong? Maybe nothing, except you might not have been psychologically ready to take those steps.

For any change there is a process. One of the models that are used in health coaching is the transtheoretical model of behavior change (TTM) developed by James O. Prochaska , Ph.D

 There are 5 stages:

 Precontemplation – going along not aware of a need for, or not wanting a change.

 Contemplation – recognizing a need to do something to improve your situation and considering making some sort of change.

Preparation – doing some research, making small changes, or at least thinking about what you’re going to do to help yourself.

Action – Actively making lifestyle changes,

Maintenance – Having made changes, keeping the healthy lifestyle going.

All too often we jump from contemplation to action without being ready for the change. It can feel like getting off a plane in Antarctica wearing shorts and a T-shirt. You wanted to be there but you weren’t ready for what that change would be like, and what you’d need to do to stay there comfortably.

But there is help, a new kind of help.

The health and fitness industry is rising to the challenge of our increased involvement with our own health care.

Many of us still think of fitness professionals as muscle heads with great bodies and not much else. Those types will always exist, but more educational opportunities including degrees and certifications are spawning a new breed of health & fitness professional, one that’s part of the health as well as the fitness industry.

Health Coaching: What You Should Know!

Enter the Health & Wellness Coach.

Not to be confused with a personal trainer, the Health & Wellness Coach is a consultant who helps you go, through, preparation, to action and on to maintenance. Health coaching helps you determine your health and wellness goals and needs. Once you have a path to your goals the coach continues to work with you to help you find the behavior modifications, activities, facilities and allied health professionals (MDs Ph.Ds, Nurse Practitioners RDs, PTs, Personal Trainers, Exercise Instructors, etc.) to support your healthy lifestyle. You can do this on your own, but having someone with health industry knowledge to help you focus is a big plus. So now may be the time to try some health coaching!

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!

FIRST HEALTH COACHING SESSION. CONTACT MIRABAI: askmirabai@movingfree.com

MEMBERSHIP ON-DEMAND WORKOUT CLUB FREE 7 DAY TRIAL!

CLICK HERE TO LEARN MORE & JOIN by Mirabai Holland MFA Certified Health Coach, Certified Exercise Physiologist.

 

Mirabai Holland On DVD, ( FREE USA SHIPPING ON ALL DVDS) & Exercise Equipment – CLICK HERE

 

 

 

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

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

 

And for more info visit https://www.mirabaiholland.com

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Ergonomics: Computer Set-up

Mirabai-Photo-WEBcomputer-pI got this email the other day from a woman with aches and pains in her back, neck, and arm. She thinks it’s because she spends so much time on the computer. “The New Year is here  and I’m determined not to live another year in pain if I can help it. I spend a lot of time on the computer. But after a couple of hours my back starts to hurt, my shoulder and mouse arm ache and I feel tension in my neck. Are there any exercises I can do to relieve this problem?”

Of course I was at my own computer reading that email and I noticed that my computer posture was less than perfect too. So I decided to share my reply to her with you.

I answered: “Sounds like the first thing you need to do is adjust the ergonomics of your computer set-up. Good posture can minimize those aches and pains.

  • Place your monitor at eye level.
  • Find your sit bones (those bones under each hip) and rock sideways to locate them. Balance your torso by sitting on top of those bones.
  • Position your hips and knees at 90 degrees, feet shoulder width apart.
  • If your legs are crossed, uncross them; crossed legs can cause a curvature of the spine.
  • Imagine your head is a helium balloon, lifting your whole spine upwards.
  • Avoid bending your wrist. Keep it in a neutral position.

Even with proper posture, sitting in the same position for hours at a time is bound to cause some stiffness and muscle soreness.

Here are three stretches that should give you some relief.”

Neck Exercise:

Side to side,

  • Place right hand on top of head. Gently pull head sideways, stretching neck towards the right shoulder. Repeat on other side. Hold for 10-20 seconds.

Front Shoulder Stretch

  • Extend right arm in front of you, chest level.
  • Take left hand and cup right elbow
  • Slowly stretch right arm across towards left shoulder. Hold for 10 counts.

Back Extension:

Lower Back

  • Stand with feet slightly apart.
  • Take hands and make two fists and place them on the lower back.
  • Slowly arch backwards, keeping abdominals contracted.
  • Hold for 10-20 counts.

For more info on health and wellness programs please visit www.mirabaiholland.com

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Send your Moving Free® with Mirabai questions to askmirabai@movingfree.com

 

 

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FASHION FLASH FOR WOMEN 45+

Fashion FlashFASHION FLASH FEBRUARY EDITION!  I am Mirabai Holland, from Moving Free With Mirabai and am proud to host our NEW  Fashion Flash Blog for Women over 45!

Now is a great time to work on yourself and broaden your horizons. And, we’re here at Fashion Flash to give you the information and support you need to be Fabulous Forever!

From all of us at Fashion Flash we wish you to stay Healthy and Safe.

Is Argan oil worth the extra money? Deb of No-Nonsense Beauty Blog has the answer.

NEW! Insightful and up-to-dated edition eminent Mount Sinai lung specialist and leading pulmonologist Neil Schacter, M.D.,  “The Good Doctor’s Guide to Colds and Flu, which describes how to avoid illness, boost immunity, and combat congestion, fever, and discomfort when cold, flu, and other respiratory infections strike. Included is a vital chapter on COVID and what you can do to keep you and your family healthy and safe! #In

 

 

It’s the coldest time of winter in Angie’s part of the world. So at Your True Self Blog, she’s sharing her style tips and outfit combinations for dressing the warmest on the coldest days of the year!

 

 

 

With so many of us at home this past year, athleisure wear has become the biggest fashion trend of 2020 and it looks like this will be true of 2021 too. Phyllis Lerner of followPhyllis, along with some of her buddies, shows us how to have fun with sweatshirts right now.

 

 

After a mishap where she fried her hair with an old flat iron, Allison from Never Say Die Beauty is reviving her hair with Olaplex No. 4 Bonding Maintenance Shampoo. Are you on the bonding bandwagon?

 

 

February is both Valentine’s Day and Heart Health Month. That makes it the perfect time to prioritize wellness and a healthy waistline. Kristen, from theculinarycure.com , has a delicious heart and health friendly recipe to make your Valentine swoon with delight. Spicy Ginger Shrimp with Spinach is a wellness wow, get the recipe here

 The Culinary Cure is about eating a diet rich in the things our bodies are programmed to utilize to cultivate wellness and avoid disease. You can read more here.

Kristen  has a wonderful new book out called How Healthy People Eat: An Eaters Guide To Healthy Habits, easy to understand and useful information that makes sense of why food is complicated. Check it out!

 

 

No matter the weather, a healing lotion should be at the top of your list for winter. Prime Beauty wants you to learn about the latest from Elina Organics. This organic lotion will fix many of your dry skin woes.

Marcia from Prime Beauty is head over stilettos over Seabuckhorn Healing Lotion. Read about everything it can do!

 

 

Even though Americans are eating more, we’re not necessarily eating smarter. Award-winning author and Founder/Editor of Menopause Cheat Sheet, Barbara Hannah Grufferman, offers best tips to eat better to stay strong, energized and be ready for what’s next.

 

NEW!MEMBERSHIP ON-DEMAND WORKOUT CLUB FREE 7 DAY TRIAL!

CLICK HERE TO LEARN MORE & JOIN by Mirabai Holland MFA Certified Health Coach, Certified Exercise Physiologist.

 

Mirabai Holland On DVD – FREE USA SHIPPING CLICK HERE

 

 

 

 

 

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!

FIRST HEALTH COACHING SESSION. CONTACT MIRABAI: askmirabai@movingfree.com

Follow Mirabai Holland on

 

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

 

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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

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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

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