Stress: Dealing With It

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

Feeling stressed? Me too!

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

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



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

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

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

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

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

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

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

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

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

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

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

Reduce Chronic Stress with this little exercise.

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

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

Let your muscles relax. Concentrate on your breathing.

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

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

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

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

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

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

In these times of Gym Closures and Social Distancing, it can be pretty tough to get and stay fit.
To Help you Take Charge of Your Health!
Mirabai Holland’s Online On-Demand TOTAL MEMBERSHIP ALL ACCESS Video Workout Club for All  Your 50+ Health Issues.
Exercise when it’s convenient for YOU with 24/7 access. View on Computer, Mobile Devices, & Your TV via HDMI cable.
Regular Price: $99 a year.

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Holiday Exercise!

Holiday ExerciseHoliday Exercise!

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

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

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

Holiday Exercise Tips:

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

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

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





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










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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!


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


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Cooking Healthy

Cooking Healthy Cooking Healthy is what my husband and I both love to do together. It was a challenge at first because he’s one of those ’60s kids who became a vegetarian at 14 and never went back. He’s been a vegetarian for 53 years. I, on the other hand, enjoy chicken, fish, and lean beef in moderation. Luckily he’s not one of those anti meat people, and he has no problem helping me cook it. He just has no desire to eat it. That’s fine, to each his own.

The interesting thing about this cooking healthy relationship is that we’ve developed a bunch of recipes that can be either vegetarian or not or both.

If you like Asian Fusion, here’s one of our favorite recipes to try at home.

The recipe makes 4 servings.

Cooking Healthy Recipe

4 cups, skinless chicken breast, chopped small
1 cup, brown rice                                                                                                                1.5 cup of snap peas                                                                                                          1 cup, sweet red pepper, chopped
2/3 cup, Vidalia onion, chopped
1 tablespoon, garlic, minced
4 tablespoons, low sodium soy sauce.

Here are the steps.

1. Start your rice in a separate pot with about 1 2/3 cups of water. Keep an eye on it, and flip it occasionally as it plumps

2. Sauté the chopped chicken breast in a large saucepan in about ¼ cup of water and 1 tablespoon of low sodium soy sauce. Add a small bit of water if chicken starts to stick.

3. When the chicken looks like it’s starting to cook, add the tablespoon of garlic

4. When the chicken is about 1/2 cooked, add the Sugar Snap Peas, (peel the the stem end of the pea and remove the string) and add the chopped pepper, cooked onion and 2 tablespoons of low sodium soy sauce

5. When the dish is nearly cooked, add the cooked rice and one more tablespoon of low sodium soy sauce.

You can substitute wild rice or white rice if you don’t like brown rice. And you can spice it up with a pinch of dried crushed red pepper and/or a ½ teaspoon of graded fresh ginger if your taste runs that way. Or add some fresh cilantro if you so desire.

The whole dish takes about half an hour from start to serving. It’s less than 500 calories per serving. If you’re a vegetarian, omit the chicken (this will drop the calorie count to about 300 per serving). Hope you’ll try it.

BTW, an hour of vigorous aerobic exercise should burn it right off.
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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.


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 for  Moving Free®  




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Exercise For Arthritis

Exercise for Arthritis


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.

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Tennis: Improve Your Game!


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.












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.










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.









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.





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How Health Coach Mirabai Helped Becky Achieve a Healthier Lifestyle










My initial wellness vision was to lose some weight to get healthier.

My Doctor recently prescribed a specialized diet to address some health issues, so I had to adapt to a new eating lifestyle. Mirabai has helped me every step of the way on modifying my diet and updating my old goals to new goals. With her help, I track my food on regular basis on MyFitnessPal so I can make sure I am adhering to a diet that is better for my health. My healthier eating has led to some great results! Following the diet prescribed by doctor, and with Mirabai’s help, I was able to lower my A1C and stop taking blood pressure medication.

She also helped me get on to a gentle regular exercise program. Together we designed a program to help me lose weight and reduce my stress. Then, when I had some orthopedic issues, Mirabai was there to help me adapt my exercises and helped me choose proper shoes for added stability.

Life changes are hard, but Mirabai is expert at helping with that. I found tracking on MyFitnessPal to be a nuisance at the beginning, but now I embrace it. With this tool, I can easily see if I am staying within my given parameters. And, during my sessions with Mirabai we spend time going over my food tracking to make sure I am staying on track and come up ways to make it easier to follow my special diet. It really helps me adhere to it knowing that Mirabai is reviewing my daily entries and holding me accountable.

I would highly recommend health coaching with Mirabai!

Mirabai and I are a good fit. She understands my needs and helps me make my changes my way.  She understands that one size does not fit all. Health coaching has made a real difference in my health and has improved my personal wellbeing.

Becky Roberts
Property Management

More health and fitness information and at home exercise programs from Mirabai Holland, Health Coach, visit


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Health Coaching Helped Me Define What Was Important So I Could Live Healthier









Health Coaching with Mirabai helped me define what was important and pressing for me to change if I wanted to live healthier. She helped me organize my thoughts so I was able to identify goals and develop my wellness vision. Then we were able to try different things until we found methods that worked for me, and that I could live with. This was not a cookie cutter approach. We tailored a program for MY individual way of doing things.

Mirabai never gave up on me when I was having trouble sticking to one of my methods. There was never any negative feedback, only encouragement and acceptance. If one thing didn’t work, we would work together to find a different way to go that would help achieve, or when necessary, adapt my goals and find more effective ways to accomplish them.

For example, part of my wellness vision was to learn to manage my sugar cravings. One of my strategies was to start tracking my food and sugar using the My Fitness Pal app. It gave me an idea as to how much sugar I was consuming on a daily basis. With that information I was able to substitute some of the sugar choices for healthier treats. I changed from eating full fat gelato or ice cream to Chilly Cow Light ice cream. It has less fat, less sugar, fewer calories and still tastes good.

I made lots of small changes based on very defined goals and that helped me. Reducing portion sizes, being conscious of calories, learning about nutrients vs. junk, and what is ACTUALLY IN the foods I was eating helped me want to make, and stick with, healthier choices. It’s not that I never have any junk or comfort food. But now I don’t do it often. And, when I do I can limit myself, so I don’t undo all the good I’ve done.

I’ve gotten really good results with this technique and I credit health coaching with Mirabai for helping show me how. My A1C went from 5.7 Prediabetic to 5.2 Normal. My Fasting Glucose went from 106 to 98 Normal. My total cholesterol went down to the 180s. My Triglycerides went down to 77.

Also, I never feel like I’m alone in this. Mirabai gives me good support. She is available between sessions to answer questions and to offer advice when I need it. This is not just a job to her – she’s dedicated, and she has my best interests at heart. She has a depth and breadth of health information at her disposal. And if she doesn’t know the answer off the top of her head, she knows how to do medical research so she’s able to find the information, then sends me links to what she finds.

I would definitely recommend health coaching with Mirabai to anyone looking to make healthy lifestyle changes.

Eileen Hansen

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How a Tag-Team Approach Helped Mark Make Small But Significant Changes for His Health








My wife Sharon introduced me to health coaching. She’s works for the county and she’s been working with Mirabai for a while. I saw her health and stress level improve tremendously, so I was open to health coaching. I wanted to improve my health, so I don’t decline. I had an idea of what I needed to change, but Mirabai took my ideas and helped me find ways to make healthy changes without turning my life upside down. And the great thing is, I had a ready-made support team with Sharon and Mirabai.

Over the last several months Mirabai has worked with Sharon and I together because we share common goals. We combine our two sessions into one mega session so we get a lot of time with Mirabai to work on our goals.

Food is a good example. Sharon loves to cook and Mirabai has helped us both read food labels and make healthier choices. After a lot of discussion, we decided that a Mediterranean style diet worked best for both of us. I work in the grocery business, so now that we’re doing this together, I get a lot of texts from Sharon about what healthy stuff to bring home for dinner. Frozen foods are high profit items in the grocery business and some of them are very good, but you have to be careful and read those labels because a lot of them are processed and have all kinds of junk in them. We’ve put an emphasis on fresh food.

I’m 61 now and I’ve worked in groceries since I was 17. My job is physical. I’m lifting heavy boxes, 60-70 pounds off and on all day. When my 8-10-hour shift is over I really feel like having a beer or two. But it wasn’t good for my weight or my blood sugar. Diabetes runs in my family and between poor food choices and a couple of beers after work, my sugar was bordering on diabetic and my weight was up about 12 pounds. My blood pressure was high, too. Mirabai knew not to ask me to give up having a beer after a long day. She suggested I consciously cut down by an amount that I choose and not stop entirely. I was able to have one instead of two and eventually not do it every night. Not having a beer before I go to sleep actually helped me sleep better and wake up less lethargic.

Exercise, particularly stretching, has also helped me tremendously. I’m leaning over quite a bit at work and 40 years of that have taken a toll on my lower back. I’m on my feet a lot too and I’ve had issues with my knees. Mirabai suggested that stretching could help relieve both issues, so I tried it. Now I’m doing some back stretches even at work and I have less pain. Stretching with the latex band has given me some good relief for my knees too.

The combination of Mirabai’s coaching and Sharon’s support has helped me make a real difference in my health. I lost those 12 pounds, my BMI went from 26.4 to 25.7, my Blood Pressure went from 133/78 to 123/71, and my Glucose went from 112 to 96.

Mirabai, Sharon and I are a great tag team and our results prove it. If people are willing to change and have the right frame of mind, you can do it. I would recommend health coaching to help you find out how to focus on what you want to change and get it done.

Mark Tarman
YourChoice Member

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