Fight Upper Arm Flab

Posted on April 5, 2019 by Mirabai

Fight Upper Arm Flab!

My inbox is trying to tell me something. I’ve gotten several versions of this question in the past week alone.
Q: I’m starting to feel that flabby arm anxiety again. Spring is coming and I don’t want to face my sleeveless blouses with these 54 old arms a year flabbier than they were last year. Is there anything short of surgery for me to do to fight upper arm flab?
A: Sedentary women in general and women at a certain age in particularly are faced with this problem every year when the weather gets warmer. And it does get worst, as you get older.
In fact we can lose up to 40% of our muscle cells by the time we hit 70. This is called sarcopenia. Weight resistance exercise can reverse this process and can help you regain some muscle you have lost.
Here are two easy site-specific exercises that target those problem areas in your upper arm and fight upper arm flab.

Fight Upper Arm Flab: Two Exercises

VIDEO:

Bicep Curl for the Front Arm:
Grab a set up hand weights and stand erect with your feet about shoulder width apart. Weights down at your sides, palms forward. Remaining erect, bending only at your elbows bring the weights up towards you until they reach your shoulders.
Slowly return to starting position. Repeat 8-15 reps.
Pick a weight that will just barely allow you to complete the final rep in good form.

Triceps Extension for the Back of the Arm:

You will probably need a lighter weight for this exercise because those muscles are often weaker.
Stand erect, weights at your sides, palms in towards your thighs. Remaining erect step forward with one foot and slightly bend the knee. Keeping arms straight, bring both arms behind you just at or above waist height. You should feel the contraction on the back of your arms. Gently lower down to starting position.
Repeat 8-15 reps.

Do these exercises every other day. You should expect some soreness. It’s common when you are building muscle. Doing the exercises every other day gives your muscles a chance to recover and grow. You should see results in about 3-4
weeks. You will be on your way to fight upper arm flab.

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Exploring Spring

Posted on April 5, 2019 by Mirabai

Her small hands reach into the garden
for pansies.
She strokes them against each cheek
black 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.

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FASHION FLASH NEW

Posted on April 3, 2019 by Mirabai

Our FABULOUS Fashion Flash online host is Sheila from PaintedLadies

As for the rest of us Fashion Flash bloggers we will help you look and feel your very best self this SPRING with everything you need: fashion, beauty, lifestyle and workouts

Get 25% Off on all my Exercise DVDs and Fitness Equipment by putting in the code SHAPEUP at Checkout. Good until May 1, 2019 CLICK MIRABAIHOLLAND.COM

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TAKE CHARGE OF YOUR HEALTH NOW! VISIT MIRABAIHOLLAND.COM

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As far as the latest in my world of health and wellness, please check out this health coaching video. Are you are ready to break the cycle of failed diets, exercise programs with no results? Do you have low energy, high stress or persistent health issues?

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Fashion Flash For Women 40+

Posted on February 25, 2019 by Mirabai

It’s Fashion Flash Monday! I am Mirabai Holland, from Moving Free With Mirabai and am proud to host our NEW edition of our Fashion Flash Blog for Women 40+

This late February edition of Fashion flash is full of new giveaways, products, and fabulous tips and info to empower YOU to continue to feel and look your best.

Positive aging guru Barbara Hannah Grufferman discovered a few new things about herself when she decided to start running. Enjoy her inspirational story . .

Trying to add more fruit and vegetables to your day? Jackie from Jackie Silver Style shares some fruitastic facts.

Inka of http://www.glamourgrannytravels.com

gives you a preview about the glamorous Carnival in Venice.

Are you on the hunt for effective skin care that won’t break your budget? Erika at Notes from My Dressing Table is sharing her Top Four Derma-E Skincare Hydrating and Firming Favorites.

Ever wanted to try an at-home gel manicure but it was too expensive? Prime Beauty shows you how to do it on the cheap and with Sinful Colors Gel Tech, she got great results!

Never Say Die Beauty is hosting a new skincare giveaway for natural, cruelty-free Age Reversal Bratoxin Natural Myorelaxant Serum, a multi benefit anti-aging serum made with hydrating, rejuvenating ingredients from the Brazilian rainforest. Enter to win it!

How To Absolutely Rock A Short Skirt At Any Age!

Fashion Flash continues with their wonderful series of book and beauty giveaways. The newest is from Beauty Info Zone and offers a $50 Ulta gift card along with a fun romance story

Sheila from Painted Ladies declares the Nars Skin Deep Eyeshadow Palette to be delightful – it’s a gorgeous set of matte and shimmery neutral shadows. Come by and take a peek!

How do stars have such flawless cleavage on awards night? Deb of No-Nonsense Beauty Blog has the answer.

Food for thought…that’s what were chatting about this week on Ladies Roadmap Podcast. Our guest, Cristina Ferrare is cooking up some yummy meals that are not only tasty but good for your brain!

NEW! MEMBERSHIP ON-DEMAND CLUB IS LIVE

JOIN! CLICK NOW

We have two types of Membership

EASE-IN Beginners:

6 starter workouts to ease you in. Start with just 5 minutes – when it feels too easy click on 10 minutes, then 15, then 20, and so on until you’re comfortable doing 30 minutes. When you are comfortable with 30 minutes you are at Level 1. Then try any of our Level 1 workout videos

Pumping the Prime

Gives you an easy to do, sustainable plan of action that address the major health issues people over 50 are facing. The info and exercises you need are all there, a mouse click away. You simply check the list for the problem(s) you need to work on. One click and you’ve got info on your issue and several structured workout plans to choose from. Another click, and you’ve got 24/7access to Mirabai’s exercise video library with new titles coming all the time. She’s taken the guesswork out of designing your attack on age onset health issues.

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

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FASHION FLASH NEW YEARS EVE EDITION

Posted on December 31, 2018 by Mirabai

FASHION FLASH NEW YEARS EVE EDITION! I am Mirabai Holland, from Moving Free With Mirabai and am proud to host our NEW Fashion Flash Blog for Women over 40.

We celebrate your aspirations for 2019! Enjoy all the festivities this day brings and as always we are ready to give you the best and most current advice to look and feel your best!

Check us out with the latest info and giveaways in beauty, fashion, fitness, and lifestyle.

FASHION FLASH NEW YEARS EVE EDITION

POSTS

Inka suggests how and where to shed those surplus Christmas pounds. If you are looking for a romantic village with excellent cross country skiing to lose those extra kilos piled on over Christmas, Reit im Winkl is the place for you.

Prime Beauty has the ultimate delight you need for after bath or just luxuriating at home from Thirsty Towels.

Lisa from Beauty Info Zone has chosen her top beauty picks of 2018. Have you tried any of these winners?

Sheila from Painted Ladies recapped her favorite face products from 2018.Check out which foundations, primers and powders made the cut.

Allison from Never Say Die Beauty has been trying the new full size beauty box from Ipsy, the Glam Bag Plus. See if the December box was holiday-worthy!

Barbara Hannah Grufferman — author of “Love Your Age” — knows the secret to maintaining weight (and maybe even lose a few pounds!) during the holiday season . . . and all year long! Here are her best tips!

Jackie from Jackie Silver Style offers her tips for a beautiful new year.

Deb of No-Nonsense Beauty Blog shares her New Year’s Beauty Resolutions

NEW ON-DEMAND WORKOUT CLUB YOU MIRABAI’S EXERCISE VIDEOS TWO MEMBERSHIP LEVELS CLICK HERE

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PUMPING THE PRIME

The price for membership is $59.95 every 6 Months.

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1/2 hour moderate exercise daily can reduce risk of early death by 50%.

PUMPING THE PRIME is a 50 plus Intermediate & More Advanced exercise system for the rest of your life. You get 7 full-length workouts. 2 Cardio, 2 Strength. 2 Stretch & 1 Stretch & Tone, ranging from easier to more challenging. View on computer and mobile devices.

(renews every 6 months until you cancel)

EASE-IN For Beginners

The price for membership is $59.95 every 6 Months.

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If you’re a Beginner or you need to start over, Ease-in. You get 6 starter workouts: 5 min, 10 min, 15 min.20 min, 25 min, and 30 min. Start with just 5 minutes. When it feels too easy, click on 10, then 15 and soon until you’re comfortable doing 30 minutes. At that point you’re at level 1 where most of the health benefits of exercise kick in. Plus you get 3 full length exercise videos addressing in-depth the three major components of fitness: Cardio, Strength and Flexibility. Plus quick workouts to strengthen specific body parts. View on computer, and mobile devices. (renews every 6 months until you cancel)

For a Gift that keeps on giving for a lifetime, check out my holiday 30% discount on all myDVDs. Put TAKECHARGE AT CHECKOUT GOOD UNTIL 1/30/2019

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Five Fitness Myths that Make People Fail

Posted on December 15, 2018 by Mirabai

Many of today’s fitness programs are all about the quick sell and even quicker results. Many are based on dangerous fitness myths.

Here are 5 fitness myths to steer away from:

Myth #1: Pain Equals Gain

It is a popular misconception that only when you feel the pain are you gaining anything from your workout.

“The “no pain, no gain” mentality contributes to more injuries and more burnout than any other fitness factor, especially among my age group (baby boomers). It is wiser to exercise sustainably over a longer term, than to push yourself to the breaking point.

Myth #2: A Taskmaster Equals the Best Teacher

Reality Exercise Shows that have recently become popular portray drill-sergeant-style trainers as being the most effective fitness mentors.

While leveraging fear and using intimidation techniques may mean instant short-term fitness results, they’re sending the wrong message about how to get and stay fit for a lifetime. Attainable short-term goals and positive reinforcement are more likely to create good fitness habits that are sustainable for life

Myth #3: Pumping up the Volume Equals Pumping up Your Physique

It seems some fitness instructors think screaming louder and blasting the bass is motivational. It’s time to think again.

While high-decibel workouts might be temporarily motivational, over time these techniques become draining and stressful leading to faster fitness burnout. Look instead for uplifting music and gentle coaching in your workouts.

Myth #4: Fitness Equals a Fight Against Your Body

Sales pitches that encourage “shaving off the pounds” and busting your abs or your butt have solidified the image of fitness as a battle against your body.

Fighting is not a sustainable activity or philosophy. Instead, think of partnering with your body. Meet it where it is at right now and provide the environment and tools to reveal your body’s best potential. When you take this approach you are setting yourself up for success every step of the way.

Myth #5: Force Equals Fit

Today’s popular exercise routines promote pounding your body into shape. But ancient fitness modalities, such as Yoga and Tai Chi had it right.

Fitness is not about pumping the most iron or performing the most reps, it is about teaching your body how to move efficiently, using all of your muscles groups, and sustaining these movements over time. Exercise including strength training should be approached as a gradual lifetime process. This way, exercise becomes a pleasure not a chore.

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Enjoy Holiday Treats Without Weight Gain

Posted on November 17, 2018 by Mirabai

Can you really enjoy holiday treats without weight gain?

Well, when we think of the holidays the first thing that comes to mind is fear of weight gain. That’s because we always have a few treats up our sleeves. And we do gain weight.

But, preventing this phenomenon is not as hard as you think. You don’t have to starve, deny yourself favorite holiday dishes or do heavy-duty compensation workouts.

Enjoy Holiday Treats Without Weight Gain: Some Pointers

If you are the one cooking, you are more in control of what is going to be placed on the table.

So you can choose equally delicious lighter recipes. But, if you are visiting friends and family all bets are off and your radar needs to be on. It’s all about portion control.

Don’t wait till the second piece of pie gets offered. Pre-planning is key. In some cases you’ll know from past experience what the menu will be. Even if you don’t, assume there will be a barrage of excess temptations. Excess is the operative word. Enjoy but not to excess.

Whether you count calories, points, or eyeball your portions, eat half of what you think you should eat. If you are not sure of a particular food or treat, pass on it, or just take a bite to see if it is worth the calories. If you find yourself hungry after all of this, you can eat a little more or maybe you’ve actually saved room for that dessert.

You can visit, enjoy the company, make merry and have a smug sense of self-assurance that this whole season will pass without you gaining even a pound. Who knows, you might lose weight.

That brings me to your insurance policy. If you don’t exercise regularly this is definitely the time to start and get a jump on your New Year, New You. If you do, make time for it. You don’t have to do extra but don’t make the excuse you’re too busy at this time of year.

Cardio exercise is great calorie burner, and we all know that a half hour of moderate aerobic exercise a day can reduce one’s chance of heart attack by a whopping 50%.

See how I snuck in my pitch for exercise? I am not suggesting anything that I don’t do myself. It works for me and I bet it will work for you.

Give it a try and let me know what you think. And let me know if you were able to enjoy holiday treats without gaining weight.

Happy Holidays!

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 HOLIDAY and save on any of my exercise videos at www.mirabaiholland.com

Save 20% on Mirabai Holland EXERCISE DVDs

I’d like to offer you a 25% discount on any of MY DVDs and products.. HOLIDAY is the coupon code at checkout! Enjoy the intelligent way to get and stay in shape! Check out www.mirabaiholland.comYours In Health,
Mirabai Offer Good Until December 30, 2018

Holiday Gift Certificates from Mirabai Holland.com

CLICK HERE TO GIVE A Gift of Fitness THAT GIVES FOREVER. Your Gift Certificate is sent by email IT NEVER EXPIRES!

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Fall Prevention: What You Should Know!

Posted on October 31, 2018 by Mirabai

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.

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.

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Fashion Flash NEW for Women 40+

Posted on October 14, 2018 by Mirabai

Our FAB Fashion Flash online hosts are JoJami and Lana from Ladiesroadmap

These ladies keep us informed on the latest and best info and interviews with pros to help us live our most vital and exciting life at 40 and beyond.

Plus watch out for fabulous giveaways on their site!

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25% OFF ALL DVD AND EQUIPMENT! PRODUCTS UNTIL 10-31-18 Put in coupon code FABYOU at Checkout! CLICK MIRABAIHOLLAND.COM

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Sharing Fitness Workouts

Posted on October 6, 2018 by Mirabai

Sharing Fitness Workouts

This is the time of year we all get distracted. Seasons are changing, holidays are around the corner and we don’t need much of an excuse to stop exercising.

If you don’t want to fall into this trap you might want to consider getting by with a little help from your friends.

For example, I’ve been teaching my Moving Free ® strength conditioning class called Pumping the Prime™ for about 15 years. It’s a big class and most of the women have been with me from the beginning.

And I have to say, though I would love to take all the credit, what seems to have happened is that these women come to share an experience with other women as much as they do for the fitness.

Sharing Fitness Workouts

When I come into the studio to get ready to start the class, there are always several clusters of women chatting with one another. They’re gotten there early and staked out “their real estate” with their mats, weights and towels. They mostly ignore my presence until I take my designated place and speak my first word.

The chatting comes to a halt and you can hear a pin drop. As we go through our routine the banter starts to pick up and we laugh and comment our way through an otherwise pretty serious workout. At the end, the class disperses, fitness fulfilled, into small groups with lunch plans.

™

So if you are having trouble sticking with an exercise program try a class or get together with a friend or two, take a walk or do an exercise video.

Sharing Fitness Workouts is the way to go!

CONNECT WITH MIRABAI HOLLAND, CERTIFIED HEALTH COACH AND EXERCISE PHYSIOLOGIST: SPECIALIZING IN COACHING WOMEN 40 PLUS on PHONE OR SKYPE or FACETIME CLICK HERE

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SPECIAL 25 % OFF ALL DVDS, & EQUIPMENT UNTIL October 31, 2018 Put in code FABYOU AT CHECKOUT Try one of my exercise DVDs: I won’t step on your chest, I’ve got your back!

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

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

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

For Health Info for Women 40 plus

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

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