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

Posted on December 26, 2020 by Mirabai

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.

Check out my New Year, New You Specials at www.mirabaiholland.com

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AVAILABLE ON MIRABAI’s ALL ACCESS ONLINE EXERCISE CLUB. GET 35 WORKOUT VIDEOS FOR ONLY $99 a year! INFO

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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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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Weight Management Through Thick Or Thin

Posted on August 31, 2014 by Mirabai

Summer into Fall is when many of us have a problem with weight management.

The key elements of weight management are learning to control portion size, eating a balanced diet, getting in touch with your hunger and exercising on a regular basis. Though exercise has always helped to burn calories, lose body fat and keep muscle tone, exercise alone will not keep your weight in check. Eating only when you are truly hungry can help you stay on track. Many of us engage in emotional eating: we eat when bored, depressed angry or even happy. To curb this tendency we must reckon with our inner selves. This can be getting on a scale, putting on a pair of pants that used to fit, and writing down what we are putting into our mouths.

For me, weight management is a constant struggle but it is one I embrace and so can you. Remember, the real reason for food is to keep us alive and well.

Weight Management Techniques

Choosing healthful foods is integral to feeling good and possibly preventing diabetes, cancer and heart disease and numerous other health problems. Between fast food and vending machines, it’s often a challenge to eat basic foods that are not prepared or processed with too much salt, sugar and preservatives. Yet a wealth of fresh vegetables, fruits, dried beans, whole grains and nuts are available if you just know what to look for and make time to prepare nutritious meals.

As we age, our immune systems become more vulnerable – especially if we are recovering from illness. The food and agriculture industries are allowed by the FDA to use a multitude of pesticides, antibiotics, hormones and even insect-based dyes to produce as much food as cheaply, and therefore profitably, as possible.

The movement toward organic foods and support for local farming in the U.S. has grown as more people become aware and concerned about the untested and unlabeled additives in our food supply. Although organic foods are often more expensive, the cost can be balanced by avoiding non-nutritious prepared foods – such as snack items, candy, sugary sodas and frozen meals – while choosing fresh produce, dried beans, whole grains and a limited amount of low fat dairy and lean meat and poultry.

Here is an important meal tip; eat a healthy breakfast. Why? Because it will give you energy to last through the morning so that you are not ravenous and prone to overeating at lunch. For the longest-lasting energy, balance three types of food in your breakfast: A serving of whole grains (a piece of whole wheat toast, a half-cup of oatmeal or a serving of whole-grain cereal per size listed on the package); two servings of fruits (which can include a glass of 100 percent juice) and a bit of low fat protein – such as yogurt, an egg, reduced-fat cheese, or skim milk on whole grain cereal. In calories and nutrition, it will beat a sugary, fatty pastry any day. Studies show that women who eat a healthy breakfast each day have an easier time maintaining a healthy weight.

Informative food-related web sites are:

Center for Science in the Public Interest (www.cspinet.org)
American Institute for Cancer Research (www.aicr.org)
USDA Food and Drug Administration (www.nutrition.gov)
Organic Consumers Association (www.organicconsumers.org)

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

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Fall Prevention: Keep An Eye On Falls

Posted on February 8, 2014 by Mirabai

Fall Prevention: Keep An Eye On Falls! Is your vision putting you at risk for a deadly fall? The answer may surprise you. Falls are a leading cause of death in older adults.

Do you really want to go out with that kind of a bang? Not being able to distinguish, or maybe just being less likely to notice a hazard that causes a fall, is a problem that sneaks up on you.

The quality of our vision diminishes with age slowly, and often goes unnoticed; or we may just rationalize symptoms away.

Starting at around 40 the lenses in our eyes become less elastic making it hard to focus up close. We eventually admit it and fix the problem with reading glasses. But that’s just the beginning. By around 50 we may think there’s not enough light in a room, or daylight conditions are immediately too bright when we go outside. In fact our pupils have gotten smaller, and our ability to adjust to changing light has slowed with age. So we require more light indoors, and transitions from dim to bright conditions become more difficult. We don’t usually think of aging eyesight as the cause. It’s easy to shrug off.

As we get older and contrast perception diminishes, making it harder to perceive stairs, curbs and other dangers, we blame shadows or glare. And worsening vision throws off our balance and proprioception (knowing where our bodies are in space). Combine imperfect vision with age related orthopedic issues and we’re set up for a life altering or life-ending event.

Fall Prevention: Get Regular Eye Check-ups

Most of the time, the vision problem is easily corrected with a visit to an ophthalmologist and prescription for glasses. And if you do have a more serious issue, it can be detected and treated before vision loss occurs or gets worse. But remember, it sneaks up on you. So get a checkup even if you don’t think you need one.

For More Health and Fitness Information For Women Over 40 visit www.mirabaiholland.com

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Fashion Flash For Women 40+

Posted on November 24, 2013 by Mirabai

It’s my privilege to be hosting our 40+ women’s Fashion Flash this Thanksgiving week. Before trotting out to turkeyville, we Fashion Flashers talk turkey on the latest, and greatest fashion, beauty, health, fitness and oh yes holiday food!! We’re thankful to be able to share with you every week. Thanks for YOU!

Happy Thanksgiving! Enjoy this roasted turkey recipe by Staness, author of The Menopause Makeover. Add wild rice and baked acorn squash with baked apples for dessert and you have a yummy balanced meal that is healthy and not too high in calories!

In the winter we have to work hard to keep skin soft and moisturized. A good exfoliator is a must and Fab Over Forty found a great one for the body..

Plus size women are encouraged to pose in sexy clothes and lingerie to celebrate their bodies and promote self-acceptance at every size.

Positive Aging Expert Barbara Hannah Grufferman thinks that this “liquid
gold” might be the answer to . . . just about everything! Watch this to
get the scoop!

The right bootie at work will complete your sophisticated, chic office look. Deborah Boland shares some fab examples of how to rock fall booties at work.

We all know that big, full Angelina Jolie lips are fashionable, but what if your kisser is not so endowed? Cindy from Prime Beauty found a great product to plump aging lips and even minimize upper lip lines in EnvyDerm Intensive Lip Renewal Therapy!

Are you getting ready for the holiday season? Here are some of 40+Style’s ideas for unique and stylish gifts for women over 40!

Warm up winter and chase away seasonal affective disorder (SAD)! Jackie Silver from AgingBackwards.com shares a great secret.

Deb of No-Nonsense Beauty Blog profiles the beauty benefits of Americas favorite Thanksgiving side dish- sweet potatoes.

Of course staying on your exercise routine can always help thru the holidays. If you need a little help please feel free to use this coupon code FABEXERCISEDVDS and save on any of my exercise videos at www.mirabaiholland.com

Happy Holidays!

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Fitness and Wellness IQ: Test Yourself By Mirabai Holland © 2012

Posted on December 28, 2012 by Mirabai

Test your fitness and wellness I.Q. today. It can greatly increase your longevity. If you haven’t been physically active or done regular exercise for a while, it may be hard to know what to do.
Fitness And Wellness Self-Quiz
(answers at end)

1. What is the number one killer disease of women?
a. Osteoporosis
b. Breast Cancer
c. Heart Disease
d. Diabetes

2. What does osteopenia mean?
a. Low muscle mass
b. Low bone mass
c. Another word for osteoporosis
d. Strong bones

3. What is the normal % of body fat?
a. 15-20%
b. 22-30%
c. 25-35%
d. 30-35%

4. Which one of the following blood pressure readings is considered a risk factor for heart disease?
a. 110/70
b. 115/80
c. 120/80
d. 140/90

5.What helps to pick up metabolism?
a. Lean muscle mass
b. 1000 calorie a day diet
c. Sleeping 8 hours a night
d. Meditation

6. How much body fat does the average 65 year old woman have?
a. 30%
b. 37%
c. 43%
d. 50%

7. What is sarcopenia?
a. high muscle mass
b. low bone mass
c. high bone mass
d. low muscle mass

8. What is interval training best for:
a. Picking up the metabolic rate
b. Adding variety to your routine
c. Making it easy to get a drink of water
d. Both a & b

9. An optimal program for older people would include activities to improve:
a. strength, flexibility and coordination
b. eyesight
c. digestion
d. jogging

10. What body shape is the one that puts you at less risk for both heart disease and breast cancer?
a. apple
b. pear
c. banana
d. pineapple

11. To be at less risk for heart disease your total cholesterol should be:
a. Above 200
b. Below 200
c. Between 200-220
d. Between 220-225
12. Which is the “good” cholesterol
a. HDL
b. LDL
c. NDL
d. Margarine

13. How much exercise should you do?
a. At least 3-4 times a week, 30 minutes at 60-90% max heart rate.
b. At least twice a week, 60 minutes at 70-90% max heart rate
c. At least once a week, 60 minutes at 80-85% max heart rate
d. At least twice a week, 30 minutes at 70-90% max heart rate

14. What is the equation of finding your target heart rate?
a. 220-age x %
b. 200-age x %
c. 220 x age – %
d. 200 x age – %

15. What does aerobic exercise do?
a. Helps to stimulate metabolism and reduce LDL
b. Helps to develop stronger abdominals and back muscles
c. Helps to build a stronger heart muscle
d. a & c

16. What are the risk factors for heart disease that you can control:
a. Family history, age, menopause
b. Inactivity, excessive alcohol, and high blood pressure
c. Smoking, high cholesterol and triglycerides
d. b & c

17. How often should you weight train?
a. Every day
b. 3 days in a row, 2 days rest
c. 2-3 times a week, alternating days
d. None of the above.

18. How often should you perform a Breast Self-Examination?
a. every other week
b. Once a month (if still menstruating best time a week after the start of your period)
c. Once every week
d. None of the above.
19. When should you start getting annual mammograms?
a. After age 40
b. After age 45
c. After age 50
d. After age 55

20. What are the best types of exercise if you have had breast cancer?
a. Light strengthening and stretching exercises.
b. Walking and swimming.
c. High intensity strength training
d. a & b

21. 44 million Americans at risk for Osteoporosis; what % are women?
a. 60%
b. 70%
c. 80%
d. 90%

22. By the time women are 70 they can lose up to
a.15% bone mass
b. 20% bone mass
c. 30 % bone mass
d. 45% bone mass

23. As a woman goes through menopause what is the main factor that causes bone loss?
a. loss of estrogen
b. fatigue
c. hot flashes
d. lightheadedness

24.What are the 3 areas at most risk for osteoporotic fracture?
a. Spine, neck, foot
b. Hip, shoulder, foot
c. Spine, hip, wrist
d. None of the above.

25. What type of exercise is not particularly effective for loading your bones
a. Weight training
b. Walking
c. Swimming
d. Jogging
ANSWERS: 1. c, 2. b, 3. b, 4. d, 5. a, 6. c, 7. d, 8. d, 9. a, 10. a,11. b, 12. a, 13. a, 14. a, 15. d, 16. d, 17. c, 18. b, 19. a, 20. d, 21. c, 22. c, 23. a, 24. c, 25. c

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Posted on December 18, 2012 by Mirabai

The number one New Year’s Resolution is “Get fit and lose weight”. The number one reason for not keeping that resolution is “I don’t have time.” You’re not lying to yourself.

Schedules are tight in the morning but you can get a good workout in only ten minutes a day. What maximizes time and works really well is using an exercise routine that splits the body into major muscle groups, exercises one or two muscle groups per day. What really condenses time is doing each exercise slowly about 8 seconds per movement. For instance 8 counts on the lift and 8 counts on the lowering phase of each movement. You need to use enough weight so you can barely perform the last rep. This gives the muscle group enough of a workout to only be done once a week. Can use own body weight, hand weights, ankle weights, cans, or resistance bands.

Monday: Chest and Back:

Chest Press: Chest, Shoulders

Lie on back with knees bent and feet on the floor. With a weight in each hand, at chest push arms straight up toward ceiling, without locking the elbows. 8-15 reps.

One Arm Dumbbell Row: Upper and Middle Back

Stand with left foot forward, right foot back, knees bent as though walking. With weight in right hand, bend forward, hinging from your hips, back flat, supported by your left hand on left thigh. Let your right arm with weight hang down toward the floor. In one smooth motion, keeping abs pulled in, bring the weight up to your hip. 8-15 reps. Repeat with other arm.

Tuesday: Outer & Inner Thighs

Outer Thigh Leg Lift: Lie on your side, bottom arm extended for support, bottom leg bent, top leg straight. Lift top leg to hip level with foot flexed hold 1-2 seconds and slowly lower. 8-15 reps. Flip on to your other side and repeat.

Inner Thigh Leg Lift: Lying on your side, bottom arm extended. Cross top leg over and place foot on floor forming a triangle over the bottom straight leg. Lift bottom leg up to hip height if possible. 8-15 reps. Flip on to your other side and repeat.

Wednesday: Arms

Biceps curls: Stand with legs hip width apart, slightly bending knees, a weight in each hand. Hands with palms facing away from your body curl both arms towards your shoulders and return back to starting position. 8-15 reps.

Triceps: Stand with legs hip width apart, slightly bending knees, a weight in each hand. Bend elbows with palms facing in and extend arms in back of you. 8-15 reps

Thursday Legs & buttocks:

Front Leg Lift: Using a chair or wall for support, stand tall, shoulders square over your hips, with weight on one leg, abdominals contracted. While exhaling, slowly lift other leg straight out not higher than your hip. Hold 2 seconds and lower. Repeat using other leg. (Ankle weights optional.)

Back Leg Lift/Buttocks: Use the same starting position as front thigh lift. While exhaling lift leg straight outbehind you to about knee height without bending forward. Bend heel to the buttocks while foot is flexed and then extend leg and lift as you tighten your buttock. Repeat with other leg. (Ankle weights are optional.)

Friday: Abs

Modified Bicycle Crunch: Abs and Obliques

Lie on you back knees bent, feet on the floor, hands behind your head, elbow pointing outward. In one motion, bring your torso up, elbow pointed toward ceiling. At the same time bring your right leg up to meet it, until your left elbow is about 8 inches from your right knee. Return to starting position: then bring right elbow toward left knee.

Also, before you even get out of bed, there are stretches you can do. Also in the shower or bath a good place to stretch because the warm water helps to warm muscles allowing them to stretch easier. 10-20 reps.

For aerobics-research says you can break it up into 3 ten-minute periods throughout the day and still get the same benefits.

30 minutes a day can reduce you risk for heart attack by 50%. (National Institutes of Health)

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Moving Free With Mirabai

Healthy Living Blog 50 + On Demand Workouts

Category Archives: women forty plus

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

Weight Management Through Thick Or Thin

Weight Management Techniques

Fall Prevention: Keep An Eye On Falls

Fall Prevention: Get Regular Eye Check-ups

Fashion Flash For Women 40+

Fitness and Wellness IQ: Test Yourself By Mirabai Holland © 2012

Keep That Fitness Resolution With My Mini Time Saver Workouts by Mirabai Holland ©2012

The number one New Year’s Resolution is “Get fit and lose weight”. The number one reason for not keeping that resolution is “I don’t have time.” You’re not lying to yourself.

One Arm Dumbbell Row: Upper and Middle Back

Tuesday: Outer & Inner Thighs

Wednesday: Arms

Friday: Abs

Modified Bicycle Crunch: Abs and Obliques