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!

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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)

TAKE CHARGE OF YOUR HEALTH!

25% OFF ALL DVD AND EQUIPMENT! PRODUCTS UNTIL 9-30-18 Put in coupon code FABNOW at Checkout! CLICK MIRABAIHOLLAND.COEASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!

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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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25% OFF ALL DVD AND EQUIPMENT! PRODUCTS UNTIL 8-31-18 Put in coupon code FABNOW at Checkout! CLICK MIRABAIHOLLAND.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!

25% OFF ALL DVD AND EQUIPMENT! PRODUCTS UNTIL 8-31-18 Put in coupon code FABNOW at Checkout! CLICK MIRABAIHOLLAND.COM

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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.

25% OFF ALL DVDs and Equipment UNTIL 8-30-18 Put in coupon code FABNOW at Checkout!

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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

TAKE CHARGE OF THEIR HEALTH NOW!

25% OFF ALL DVD AND EQUIPMENT! PRODUCTS UNTIL 8-31-18 Put in coupon code FABNOW at Checkout! CLICK MIRABAIHOLLAND.COM

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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!

25% OFF ALL DVD AND EQUIPMENT! PRODUCTS UNTIL 8-31-18 Put in coupon code FABNOW at Checkout! CLICK MIRABAIHOLLAND.COM

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

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

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