Aqua Ballet Lower Body Workout

Posted on July 12, 2019 by Mirabai

We are filming for several hours a day starting at the crack of dawn. The weather is cooler but not for long. My only relief has been to strip off my workout clothes, which are almost pasted to my body, jump into a swimsuit and plunge into the pool. After about 45 minutes of laps back and forth (I’m so motivated from watching all these Olympic swimming trials on TV) I get an idea. What if I try some ballet barre exercises in the water, holding on to the side of the pool? Aqua Ballet Barre, not such a bad idea I’m thinking. So I try one of my on land favorites for my legs and butt. I like it! I can really feel it working. It may be even more effective with the water for added resistance.

Try it yourself.

AQUA BALLET WORKOUT:

Stand facing front, heels together, feet turned out. Hold on to the edge of the pool with your right hand. Slowly bend left knee, bringing foot up to right knee forming a triangle. Slowly stretch leg in front of body. Then bring foot back to the knee of the standing leg and return to the starting position. Repeat 4 times to the Front, Side, and Back.

Turn around and repeat exercise on the other leg holding on with your left hand.

Below are Aqua Ballet Workout Photos

As far as the latest in my world of health and wellness, please check out this health coaching video. If 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,

YOU HAVE COME TO THE RIGHT PLACE!

GET 50% OFF YOUR FIRST HEALTH COACHING SESSION. CLICK HERE

Mirabai Holland On DVD – FREE USA SHIPPING CLICK HERE

NEW! MEMBERSHIP ON-DEMAND WORKOUT CLUB CLICK HERE TO LEARN MORE & JOIN

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

Follow Mirabai Holland on

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

Share this:

FASHION FLASH MEMORIAL DAY EDITION

Posted on May 27, 2019 by Mirabai

FASHION FLASH MEMORIAL DAY 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 and remember on this Memorial Day, 2019! 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.

Inka introduces you to the fabulous island of Elba/Italy.

Last week, Angie at Your True Self Blog posted the elements of urban safari style to inspire new spring and summer outfits. This week, she follows up with hundreds of outfit combinations for “Exactly How to Style the Urban Safari Look.”

Barbara Hannah Grufferman — marathoner, speaker and author of Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life — believes in the power of healthy habits to age well. But scientists are finding that the future of successful aging just might lie deep within our cells. Check out what Barbara discovered!

Robin shows you fabulous red white blue entertaining in style for the summer. This patriotic table setting will get you from Memorial Day, 4th of July, and Labor Day weekend in style!

Studies show that having a hobby could actually boost your health. See how Jackie from Jackie Silver Style channels her creativity with a fun pastime.

Prime Beauty has discovered a matte lipstick that doesn’t dry out your lips. Karmela Cosmetics also donates 10 percent of its net profits to charities supporting women!

Hate when your eyes show aging? Marcia from Beauty Info Zone is using 3 products that she’s finding make her eyes look more youthful. Don’t you want to know what they are?

We all look forward to the bright sunny days of summer– but don’t become a skin cancer statistic. Deb of No-Nonsense Beauty Blog tells you how to safely enjoy the summer skies.

Are you looking for a clean, natural, cruelty free and effective age defying serum to add to your skin care regimen? Erika at Notes from My Dressing Table has been test driving the Airelle Age Defying Serum with Barrimatrix and she’s really impressed with it. Come check it out!

Sheila from Painted Ladies revisits the Kevyn Aucoin Sensual Skin Enhancer Concealer & Foundation.

It’s National Sunscreen Day, Memorial Weekend and the unofficial start of summer. Never Say Die Beauty is protecting her face from the sun’s damaging and aging rays with three exceptional lightweight sunscreens from Paula’s Choice.

Have you ever wondered which ingredients are important in your skincare products? Check out these 11 dermatologist recommended ingredients from The Makeup Obsessed Mom

WHAT”S NEW WITH MIRABAI

My digital art is new. Here’s a piece I just completed called Travelers. It’s 90×45. For more information on my artwork please visit mirabaihollandart.com

NEW ONLINE WORKOUT CLUB TOO!

THREE MEMBERSHIP LEVELS CLICK HERE

PUMPING THE PRIME

The price for membership is $59.95 every 6 Months.

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.

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)

TOTAL MEMBERSHIP: ALL ACCESS

The price for membership is $99.00 every 12 Months.

Total Membership includes All Videos for Ease-in Level and All Videos for Pumping the Prime Level for just $99 for a full year. You have 24/7 access to All Videos. Create your own workouts to suit your needs and your mood.

(renews every 12 months until you cancel)

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

Share this:

Chronic Stress: How To Get Rid Of It

Posted on April 22, 2019 by Mirabai

Chronic stress. It’s everywhere. If you live and work on this planet it’s almost impossible to avoid.

Feeling stressed? Me too!

Today I’m writing about how to get rid of chronic 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 chronic stress. Try it with me and see for yourself. You can do this at home or at your desk at work. (I use my ear buds at work.)

Now that you’re a believer, lets have a look at chronic 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.

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

Follow Mirabai Holland on

Save

Share this:

New Beginnings

Posted on April 20, 2019 by Mirabai

New Beginnings!

As I grow older I realize I need to remember those moments that continue to have meaning and help all of us recreate ourselves!

Here’s a poem I wrote many years ago about myself as a very young girl experiencing Spring. I am sure you have your own experiences that are transformational too. Happy Easter & Passover!

New Beginnings

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.

GET 25% OFF ALL MIRABAI HOLLAND DVD PRODUCTS And EQUIPMENT UNTIL MAY 1 2019

PUT THIS CODE AT CHECKOUT: SHAPEUP

VISIT www.mirabaiholland.com

GET STRONG, LIVE LONG!

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

For Health Info for Women 40 plus

Please visit www.mirabaiholland.com

GET STRONG LIVE LONG

Share this:

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.

GET 25% OFF ALL MIRABAI HOLLAND DVD PRODUCTS And EQUIPMENT UNTIL MAY 1 2019

PUT THIS CODE AT CHECKOUT: SHAPEUP

VISIT www.mirabaiholland.com

GET STRONG, LIVE LONG!

Follow Mirabai Holland:

www.youtube.com/movingfreedvds

www.twitter.com/movingfree

www.facebook.com/movingfree

Share this:

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.

Share this:

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

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

TAKE CHARGE OF YOUR HEALTH NOW! VISIT MIRABAIHOLLAND.COM

for the best health and fitness products and info for women over 50

Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist

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?

YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION FOR WOMEN CONTACT: askmirabai@movingfree.com
Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

Share this:

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.

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

TAKE CHARGE OF THEIR HEALTH NOW!

SPECIAL 20 % OFF ALL DVDS, & EQUIPMENT UNTIL MARCH 31, 2019

Put in code BEFAB AT CHECKOUT FREE USA SHIPPING!!!

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

Share this:

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

ONLY $10 a month

PUMPING THE PRIME

The price for membership is $59.95 every 6 Months.

Select

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

(renews every 6 months until you cancel)

EASE-IN For Beginners

The price for membership is $59.95 every 6 Months.

Select

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

Visit: mirabaiholland.com

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

Share this:

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.

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

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

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 12/30/18

Share this: