Strength Exercises Outdoors

Posted on September 7, 2018 by Mirabai

Try these strength exercises outdoors to jump start your strength exercise program this Fall.. You can enjoy the weather while getting leaner and stronger with these easy strength exercises. No equipment necessary!

Take a look at these easy strength exercises on video!

And here are all the exercises written out!

Strength Exercises Outdoors

Here are five easy exercises to tone you up; no equipment necessary. Try doing them every other day. For the first three start with eight reps and build up to 16. For the last two (isometric exercises) hold for 10 seconds and build up to 30 seconds. With all these exercises, remember to exhale on the exertion.
In a matter of a few weeks you should feel your body getting stronger and see it get shapelier.

Warm-up by taking a 10-minute walk. By the tenth minute, it should be brisk enough for you to just barely carry on a conversation.
Stop at a wall, a tree or a fence, and do these five exercises: two for your upper body and three for your lower.

Mirabai Holland Standing Pushup

Standing Push-ups: Stand facing a surface, with legs hip width apart and place hands shoulder width apart. Keeping your body straight, lower yourself down to the surface and then push back

SQUATS: Face surface, legs hip with apart. Hold on for balance. Shift weight back into heels. Keeping back straight, abs pulled in; gently bend at the knees and squat to about a 90-degree angle. Hold for a moment, then, using just your leg muscles, return to an upright position.
Muscles worked: Front of thigh (Quads), Back of thigh, (Hamstrings) Buttocks, Abs

Wall Sit: Stand against surface for back support. Holding on as needed for balance, slide down to a sitting position against wall, knees at about a 90-degree angle. Pull your abs in and hold for 10 to 30 seconds.
Muscles worked: Thighs and Abs

Calf Raises: Face surface and hold on for balance. With feet together pointing straight ahead, slowly lift your body up on to your toes, while tightening calf, abs and buttocks muscles. Then slowly lower yourself back down again. Muscles worked: calves, abs, and buttocks.

Upper Back Squeeze: Stand with your back to the surface, feet shoulder width apart. Place hands behind you on surface. Straighten your arms behind you and squeeze your shoulder blades together. Hold for 10 to 30 seconds.
Muscles worked: Back, Shoulders, Back of arms (Triceps)

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Fashion Flash Online

Posted on August 13, 2018 by Mirabai

Our FAB Fashion Flash online host is Erika from notesfrommydressingtable

Erika is great at researching and promoting the best beauty products she can find!

Fashion Flash Online

We Fashion Flash online bloggers as always give you the best up-to-date info and products to help you be and feel your best this week.

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
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Obesity Scary Numbers

Posted on August 10, 2018 by Mirabai

Mirabai Holland says “What a wonderful melon!”

Fitness=Longevity. We all know that. But scary obesity numbers proves we’re ignoring the wake up call. Why will there be a 33 % increase in obesity and a 130% in severe obesity in the next 20 years? (Institute of Medicine)

There’s an atmosphere of over indulgence created by the people who want to sell us stuff. More is better. Bigger is a sign of your success. It’s UPSCALE and we’re taking it quite literally. Hey I like stuff, but it’s gone too far. And it’s gotten uncomfortable.

Between the human cost in quality of life and the astronomical predictions for health care costs, a realistic approach to sustainable wellness has to be the next trend.

It’s like global warming. If we don’t do something about it, we’re done for.

OBESITY NUMBERS RISING:

The Institute of Medicine recognizes this cultural trend and has come up with some pretty stiff recommendations for government, corporations and individuals. They want to establish guidelines for healthy meals in schools, restaurants and public events. They want corporations to start marketing healthier food to children, and they want us all to exercise daily.

Exercise more, sure. Eat healthier, a no brainer but to actually find the sustainable way to keep doing it and then to instill the people you love around you to do it too goes much deeper.

Here are a couple of things you can start with. Fresh produce, organic if you can afford it. It can get pricey. Read labels. I remember going to the grocery store with my mom a few years before she died. She thought of herself as a gourmet but in the store,

I realized she never read labels. She ate stuff that had high sugar, fat and preservatives in it. I said “Hey Ma, take a look at this tomato sauce you just put in your cart”; it’s got a lot of sugar in it. Empty calories for what? Haven’t you noticed that when you eat stuff with sugar you just want more and more of it. Break the chain of craving. To her credit, she listened and changed about half the things she was eating. Better late than never!

Then there’s exercise.If you are going to exercise be active in a way that brings some joy into your life.

Find a few physical activities that you can do consistently. Just mix it up, walk with a friend and gossip, play a game, dance to music you like, and keep on doing it for the rest of your life.

TAKE CHARGE OF THEIR HEALTH NOW!

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Posted on July 31, 2018 by Mirabai

Fashion Flash

Our FAB Fashion Flash host is Cindy from PrimeBeauty

Cindy is a wonderful expert and researcher for the best of best beauty products. Visit her site for cutting edge info and product giveaways and deals.

We Fashion Flash bloggers give you what’s new in skincare, beauty, fashion, travel, workouts, nutrition and more.

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Interval Training Workouts

Posted on July 28, 2018 by Mirabai

Interval Training Workouts Can Spice Up Your Exercise Routine!

If your exercise routine is getting a little stale it’s time for some interval training workouts. These interval training workouts combine periods of lighter exercise with bursts of more intense exercise. You get faster results without knocking yourself out. It’s a great way to jump-start your body again and keep your exercise program fresh.

You can apply the same interval training workouts in the water as well as on land. Here’s a simple interval-walking, jogging or swimming program that will help you get and stay in shape. You will need a watch. (waterproof if used in the water.)

Start walking, or swimming at a slow pace for the first 5 minutes to warm-up, help elevate your core body temperature and increase blood flow to your working muscles.

Then pick up the pace for the next 3 minutes so you start to feel more effort but you can still carry on a conversation comfortably. Then pick up more speed for a 1-minute interval; either faster walking, a light jog or faster swim. Then go back to your comfortable conversation pace for 3 minutes. Alternate between 3 and 1 minute of faster walking or swimming intervals until you are able to sustain about 30-40 minutes 4-5 days a week.

I like to mix up my own interval training workouts alternating the days to get the most variety and training. For instance, do the walking /jogging interval workout on Monday, Wednesday and Friday. Then do the swimming interval workout on Tuesday, Thursday and Saturday. Either way, you’ll find yourself enjoying your interval workouts more, increasing your fitness level, and looking forward to your next interval training workout. Have fun and remember you can be Fabulous Forever!

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

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Fashion Flash NEW for Women 40+

Posted on July 23, 2018 by Mirabai

Fashion Flash

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 over 40.

Our team of expert Fashion Flash bloggers give you the latest tips and best deals in skincare, fashion, fitness, lifestyle and more.

Please check us out.

Have you tried the brand NYAKIO? It’s a global skincare company that uses pure ingredients from 13 countries across the globe. After trying 3 of their products the Beauty Info Zone team is very impressed with what they’ve created.

Click on my FABULOUS Fashion Flash Giveaway containing all my loves: Books and Cosmetics. Today’s giveaway will bring you three terrific items: the novel LOST INNOCENCE by Jannine Gallant, a Crown Cosmetics PRO Travel Face Palette, and a 7 piece Mini Sable Brush Set from Crown.

If you’re looking to add more clean beauty products into your skincare routine, Prime Beauty says try Snow Fox!

Inka of glamourgrannytravels takes you to Skiathos, the Greek island which features in the new Mamma Mia movie.

Barbara Hannah Grufferman is living proof that making a few small changes in how you eat and exercise can help keep bones strong for life, and shares her “before and after” bone health story

Looking for a beautiful new perfect for summer fragrance? Erika at Notes from My Dressing Table has one that you might love!

Over at the Ladies Road Map Podcast, we are diving deep into what turns us on and ignites our passion in our daily lives!

This weeks guest, Leah Guy will share her simple tips on how to awaken your fearless path!

Sheila from Painted Ladies shares 3 ways to wear beige eyeshadow you may not have considered!

Society Wellness shares a recipe perfect for those summer garden-fresh carrots.

Janise of Mama in Heels shares her favorite stylish and affordable earrings that you can wear from work and beyond.

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!

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For Health Info for Women

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Arthritis Exercises: Aqua and Land

Posted on July 12, 2018 by Mirabai

Here’s a question about Arthritis Exercises.

Recently, I got a question from a woman who said, “The arthritis in my hips has progressed to the point where I’m really feeling it after my half hour walks. I want to stay mobile as I age. Are there any Arthritis exercises that will help me do this?”

It so happens, my husband also has osteoarthritis in his hips and I have been helping him with a couple of gentle stretches after his treadmill workouts.

Arthritis Exercises: Land

Here are two exercises that flex and extend the hip as well as stretch the front and back of your thigh muscles.

1. Lie on your back with one knee bent with your foot firmly on the floor to help support your back. Wrap a towel around the arch of your other foot. Hold the ends and pull back as you extend the leg towards the ceiling flexing your foot. Hold for 10-30 seconds. Feel the stretch in the back of the thigh (hamstring) and in your hip. Repeat on the other leg.

2. Lie on your side with both knees bent Take your top hand and grab your top foot at the ankle. Tilt your pelvis forward and pull in your abs as your bring the ankle towards your buttocks. Hold 10-30 seconds. Feel the stretch in the front of your thigh (quadriceps) and in your hip. Turn over and repeat on the other leg.

Arthritis Exercises: Aqua

Also, if you have access to a pool, light aquatic aerobics or swimming is great. Your buoyancy in the water will help take the pressure off your joints and allow you to work on increasing your range of motion. The warmer the water the better. If the water seems cold to you, invest in a neoprene shorty weight suit. You can find them in a sporting goods store or dive shop. Here’s is a short aqua video that you can use to get started:
Of course always consult your doctor before beginning any exercise program.

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NEW FASHION FLASH ONLINE

Posted on July 9, 2018 by Mirabai

Our FAB Fashion Flash host is Allison from NeverSayDieBeauty

Allison is a terrific beauty and style expert that gives us all the best in products, deals and giveaways.

We Fashion Flash bloggers are full of great new ideas and products so you can look and feel your very best this July!

20% OFF ALL DVDs and Equipment UNTIL 8-30-18 Put in coupon code FABNOW at Checkout!

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Fashion Flash: NEW For Women 40+

Posted on July 3, 2018 by Mirabai

Fashion Flash

Our FAB Fashion Flash host is Marcia from Beautyinfozone

Marcia does a wonderful job as a makeup artist and educator promoting great beauty products and giveaways to help all of us women over 40 look and feel FABULOUS!

We Fashion Flash bloggers as always give you the best up-to-date info and products to help you be and feel your best this week.

Join Certified Exercise Physiologist & Health Coach Mirabai Holland on:

20% OFF ALL DVDs and Equipment UNTIL 8-30-18 Put in coupon code FABNOW at Checkout!

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Arm Flab Exercises

Posted on June 30, 2018 by Mirabai

Arm flab exercises.

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 as it gets hotter. 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? Are there any arm flab exercises I can do to firm me up?

A: Sedentary women in general and women at a certain age in particularly are faced with this problem every Summer. 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. When we lose muscle mass what’s left over is flab. Weight resistance exercise can reverse this process and can help you regain some muscle you have lost.

CHECK OUT THIS EXERCISE VIDEO FOR two easy arm flab exercises that target those problem areas in your upper arm so YOU CAN BE FABULOUS FOREVER!

Arm Flab Exercises

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 arm flab 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.

For more arm fab exercises visit www.mirabaiholland.com

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