Osteoporosis Prevention Workout

Osteoporosis Prevention WorkoutAn 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 SpineOsteoporosis Prevention Workout

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)Osteoporosis Prevention Workout

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 Osteoporosis Prevention Workout

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!

Fashion FlashThis week my site Moving Free With Mirabai is hosting Fashion Flash. We’ve prepared a buffet array of health, beauty and fashion news and products, a fab 40 plus woman shouldn’t be without. Dig in. It’s just a click away. And don’t forget to share your comments.

 

 

 

 

www.blackcatplus.com_-300x99Teens are having a challenge trying to find age-appropriate plus size prom dresses.  

 

 

 

 

PRIMEBEAUTYScreen-Shot-2012-05-28-at-6.15.05-AM-300x62Prime Beauty introduces you to two new Dove products. Pistachio Cream with Magnolia and Creme Mousse Body Washes are ultra hydrating and perfect for over 40 skin! Visit Prime Beauty and win them for yourself!

 

 

WebFabOVER forty-large2With Earth Day this week, Fab Over Forty takes a look at some natural skin care products that are good for your skin and are earth friendly.

 

 

 

JPG_Aging BackwardshRlogo-_4-14Whether it’s the delicious aroma of your favorite foods, the sweet fragrance of flowers, the warning scent of a gas leak or the smell of smoke from a fire, your nose is always on alert. Jackie Silver from Aging Backwards explains.

 

 

 

nononsensebeauty-300x74April is National Rosacea Awareness  Month.   Deb of No-Nonsense Beauty Blog  talks about the causes and care of a skin problem that affects millions of  people  around the world.

 

 

 

DivaDebbi icon an printAfter years of trying lash enhancement serums that often left her eyes sore and red, DivaDebbi discovered one product that brightens the eye area and conditions lashes without irritation.  “Now my lashes are “thick as minks”. 

 

fAB_7_PAK_3_BANDS_flat__73672.1386960411.1280.1280If you need a little help shaping up for Spring my Fabulous Forever 7 DVD Fitness Kit has everything you need; and it’s on special too!

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It’s Fashion Flash Monday!

Fashion FlashToday’s Fashion Flash is hosted by nationally recognized author and positive aging expert Barbara Hannah Grufferman. Her website The Best of Everything After 50 is filled with insightful info to help us women over 50  continue to live a joyous, healthy and vital life.

This week’s Fashion Flash will give you the latest in beauty, fashion, well-being and fitness for women over 40. Let us know what you think!

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Fall Prevention: Keep An Eye On Falls

 

Fall PreventionFall 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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It’s Fashion Flash Monday

Today’s Fashion Flash host is Deb from the No Nonsense Beauty Blog. She’s here sans nonsense on the cutting edge of 40 plus beauty to bring it on home to you. The rest of us Fashion Flash Bloggers have been edge cutting too; and we’ve got everything Fashion, Beauty, Health & Fitness and of course Shopping to show you. So make a cup of tea, take a break from the madness, and click in. Happy Holidays!

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It’s Fashion Flash Monday

Fashion FlashIt’s Fashion Flash Monday! Our host today is Deborah Boland from FabulousAfter40.

She brings the best in fashion, beauty, style and shopping for women after 40.  Tune in and be fabulous!

This week’s Fashion Flash is all about you. Your beauty, your wardrobe, your holidays. Everything you need is just a Fashion Flash click away.

 

 

 

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Fashion Flash: Fashion, Fitness, & Beauty For Women 40+

Fashion FlashToday’s Fashion Flash  Host is our newest member Shelley from Stillblondeafterallthese years.

We welcome her blondness to our Fashion Flash fold. Her insights are keen and her giveaways are legendary.

Click in for everything the over 45 Fashionista could want.

 

The rest of us on the Fashion Flash team have been blogging our brains out to bring you fabulous features in fashion, beauty, fitness and femininity.

 

 

 

 

 

 

 

 

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It’s Fashion Flash Monday For Women Over 40

Fashion Flash

Hi ladies! It’s Mirabai from MovingFreeWithMirabai.com. I’m your host this week for Fashion Flash Monday August 26, 2013. We’ve put together a 40 plus women’s ePotpouri of information for you. We’ve got it all, essential oils, recipes, exercise, grooming, beauty secrets, health and plus size news. It’s all here today, just a quick click away.

 

 

 

 

AgingBackwardsNEWABwithRlogoAromatherapy goes back to ancient times. Jackie Silver from AgingBackwards.com sniffs out the benefits of essential oils.

 

 

 

stillblonde2fashionflashbannerStill Blonde after all these Years shares her recipe for Baked Asiago Chicken.   A quick easy recipe sure to please Women over 45.

 

 

 

Best-of-Everything-50-227x300Positive Aging expert Barbara Hannah Grufferman wrote the book about living your best life after 50 . . . and wants to show you how to get everything “below the belt” back in shape . . . fast.

 

 

 

fab40_-smbanner_11aprThinning hair is a common problem in women over 40, and it can be a real downer. Style expert Deborah Boland shares simple hairstyles that will make your thinning hair look thicker and stylish.

 

 

 

FabOver402Want flawless looking skin and lighten age spots? Fab Over Forty checks out this new product customized to your skin tone.

 

 

 

FFBlackCat-300x96Fashion mega brand Diesel uses plus size models in its newest ad campaign and demonstrates there is real beauty in body diversity.

 

 

PRIMEBEAUTYScreen-Shot-2012-05-28-at-6.15.05-AM-300x62Cindy from Prime Beauty was introduced to a Japanese beauty secret that is 1500 years old and she’s sharing her discovery of the Konjac Sponge with us! 

 

menopause-makeover-300x84Many of us think we are eating healthy, but often unaware of hidden calories and nutritional information.  If you are struggling with weight loss, check out the nutrition in your favorite foods with this FREE nutrition label calculator from MenopauseMakeover.com.  Too much of a good thing isn’t always good.

 

 

nononsensebeauty-300x74Deb of No-Nonsense Blog finds out which health news to trust.

 

 

Fashion Flash STRENGTH_9994-MENOPAUSE

Here’s a little Flash that may make a difference in your life.

A study from the Mayo Clinic has revealed that menopause and weight gain are linked because proteins that store fat do a better job of it when estrogen is lost after menopause.  They also cause fat to be burned by the body more slowly. So weight gain after menopause is hard to fight.  A study from University of Pittsburgh points out that postmenopausal women gain about 12 pounds 8 years following menopause. Something else happens too. Even women that don’t see weight gain after menopause experience a shift in body shape that expands their waistline. That’s because lower estrogen levels cause fat to shift from hips and thighs to the belly.

Menopause and weight gain is a serious health issue, not just a cosmetic one. Belly fat has been linked to higher incidence of heart disease, and being overweight in general puts you at greater risk for Diabetes, and some types of Cancer.

So what does one do about menopause and weight gain?

Spot reducing doesn’t really work. The only real way to get rid of that belly fat is to lose weight everywhere and sculpt your body with exercise.

Let’s talk calories.

1lb of weight equals 3500 calories. So to lose 1lb a week, exercise 200 calories off with about a half hour of moderate Cardio a day and eat 300 calories less every day. That’s 500 hundred fewer calories per day. Multiply by 7 days will you’re on track to lose one pound per week. What can make this process easier is combine Cardio with Strength exercises. Cardio burns calories and Strength speeds up your metabolism to keep you burning more calories even after you exercise. Try this anti-menopause-and-weight-gain routine. Of course always consult your doctor before beginning any exercise program.

·        Monday, Wednesday, Friday, and Sunday, do 30-60 minutes of moderate Cardio exercises like brisk walking, swimming, biking jogging, or dance exercise videos.

·        Tuesday Thursday and Saturday do a full body sculpting strength routine

You’ll need some stick toitiveness, particularly for the first couple of weeks. But, I can tell you from experience, this approach works. Keep me posted on your progress.

For more health and fitness information for women and in home exercise programs visit www.mirabaiholland.com

 

 

 

 

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In Home Exercise Program For Women Over 40

Looking for an in home exercise program? If you’re 40, or even 50 plus, you CAN get really fit. But your body is not the same as it was when you were 30. You need to slow down and build up gently over time. You can get really strong but it takes a progressive approach. Those beat-yourself-up workouts are simply not a sustainable lifestyle choice. Try this 5-minute Ease-in video to set the tone for your at home exercise routine. Getting fit shouldn’t feel like getting your teeth drilled.

For more info on in home workouts for women 40 plus visit www.mirabaiholland.com

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Fashion Flash: Exercise For Women Over 40

Fashion-FLash-logoNEW3-13

This week’s Fashion Flash host is Deb Chase of NoNonsenseBeautyBlog the place to go for over-40 beauty information.

Deb researches all the beauty, skin care and health news and delivers honest reports you won’t find elsewhere. She’s on top of the latest ooh-la-la beauty solutions and lets you know which ones are worth the ooh-la-la price and your valuable time.

Join Deb and the rest of us Fashion Flash bloggers for all your Beauty Fashion and Fitness needs. This week we’re all about exercise for women over 40. Click in and share your thoughts.

Since we’re all about exercise this week, Here’s a quick Aqua Jog workout video to keep you cool and vital.


For more info on in home exercise programs for women, check me out at www.mirabaiholland.com

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