Personal Training Abuse

Posted on April 2, 2017 by Mirabai

Are you experiencing personal training abuse? A friend was describing her personal training sessions to me and said,“ there’s a fine line between coaching and abuse”.

The whole idea is to find someone who you like, and who likes you to be your teacher and motivator.

Your trainer should teach you to exercise safely and effectively. She/he can motivate you to love exercise by making it fun.

And if you love exercise, you can get and stay fit for a lifetime.

Personal Training Certs

Certification by a national certifying organization and experience are also key. Make sure your trainer is certified and has several years of experience. Meet the person, and make sure you click. If you’re not sure, keep looking.

Don’t be shy about asking to see her/his personal training certification. Ask for client references too, (and call them).

Here are some of the top certifying bodies in the USA:

American College of Sports Medicine (ACSM)

National Strength & Conditioning Association (NSCA)

National Academy of Sports Medicine (NASM)

American Council on Exercise (ACE)

Aerobics & Fitness Association of America (AFAA)

If you are living in another country check out the top Personal Training certs in your area

and make sure your trainer is certified by one of them.

Finding the right trainer can be a daunting task but when it’s right, its music.

By the way, this training partnership is a two way street. No trainer wants to be treated like a servant or even an employee. Treat your trainer as you’d like to be treated and you may make a lifelong friend,

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Fashion Flash Monday!

Posted on March 27, 2017 by Mirabai

Fashion Flash Fab’s Host is Erika from http://www.notesfrommydressingtable.com Erika is a beauty blogger bringing you all the best news and deals for women over 40. She shares the wonders of the beautiful things that land on her dressing table and more…

Join her and the rest of the Fashion Flash Team with the latest in fashion, beauty, travel, fitness and more.

We strive to help you look and feel your best. Click here to read more

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ShapeUp Outdoors

Posted on March 26, 2017 by Mirabai

SHAPEUP!

I love to get out in the Spring after a Winter of exercising indoors. Even if you haven’t done much over the winter, the green smell of plants and flowers in the air and switching on to daylight savings time are great motivators.
Start with a duration you’re comfortable with and work your way up. I do some standing pushups and a couple of stretches at the end of my walk to round out the workout.

ShapeUp Exercises

No equipment necessary, just your favorite tree. Here is what I do:

Standing Pushups: Stand facing your tree and stretch arms in from of you, chest level and place hands on the tree a few inches apart. Keeping your body straight, slowly bend elbows until your chest is close to the tree and push back with a single thrust.

Work up to 20 reps. Works chest, and arms.

Back Extention: Stand facing your tree and stretch arms in front of you slightly below chest level.
Place hands on the tree a few inches apart. Keep arms stretched as you bend back lifting your head chin up while contracting your abs. Hold for 10-20 seconds. Stretches back.

Front Thigh Stretch: Stand facing your tree and hold on with your left hand. Grab your right ankle and gently pull heel towards buttocks. Hold for 10-20 seconds. Then switch legs. Stretches the front thigh muscles.

Shapeup and enjoy the process of getting and staying fit this Spring.

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Fashion Flash Monday

Posted on March 20, 2017 by Mirabai

Fashion Flash Fab’s Host is Cindy from PrimeBeautyBlog! Cindy is a beauty and skincare expert bringing you all the best news and deals for women over 40.

Join her and the rest of the Fashion Flash Team with the latest in fashion, beauty, travel, fitness and more.

We strive to help you look and feel your best.Click here to read more

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Fabulous Forever Health IQ Mirabai Holland

Posted on March 5, 2017 by Mirabai

Ready to test your Fabulous Forever Health IQ?

As we are into a new year, it’s time to remind ourselves to be vigilant about our health and fitness. Test your Fabulous Forever health IQ with this at home quiz. Answers are at the end.

For more info on women health and fitness and at home exercise programs come and visit me at www.mirabaiholland.com

Any questions contact me at askmirabai@movingfree.com

Fabulous Forever Health I.Q. Test Yourself Now!

Fabulous Forever Health IQ Self-Quiz
(answers at end)

1. What is the number one killer disease of women?
a. Osteoporosis
b. Breast Cancer
c. Heart Disease
d. Diabetes

2. What does osteopenia mean?
a. Low muscle mass
b. Low bone mass
c. Another word for osteoporosis
d. Strong bones

3. What is the normal % of body fat?
a. 15-20%
b. 22-30%
c. 25-35%
d. 30-35%

4. Which one of the following blood pressure readings is considered a risk factor for heart disease?
a. 110/70
b. 115/80
c. 120/80
d. 140/90

5.What helps to pick up metabolism?
a. Lean muscle mass
b. 1000 calorie a day diet
c. Sleeping 8 hours a night
d. Meditation

6. How much body fat does the average 65 year old woman have?
a. 30%
b. 37%
c. 43%
d. 50%

7. What is sarcopenia?
a. high muscle mass
b. low bone mass
c. high bone mass
d. low muscle mass

8. What is interval training best for:
a. Picking up the metabolic rate
b. Adding variety to your routine
c. Making it easy to get a drink of water
d. Both a & b

9. An optimal program for older people would include activities to improve:
a. strength, flexibility and coordination
b. eyesight
c. digestion
d. jogging

10. What body shape is the one that puts you at less risk for both heart disease and breast cancer?
a. apple
b. pear
c. banana
d. pineapple

11. To be at less risk for heart disease your total cholesterol should be:
a. Above 200
b. Below 200
c. Between 200-220
d. Between 220-225
12. Which is the “good” cholesterol
a. HDL
b. LDL
c. NDL
d. Margarine

13. How much exercise should you do?
a. At least 3-4 times a week, 30 minutes at 60-90% max heart rate.
b. At least twice a week, 60 minutes at 70-90% max heart rate
c. At least once a week, 60 minutes at 80-85% max heart rate
d. At least twice a week, 30 minutes at 70-90% max heart rate

14. What is the equation of finding your target heart rate?
a. 220-age x %
b. 200-age x %
c. 220 x age – %
d. 200 x age – %

15. What does aerobic exercise do?
a. Helps to stimulate metabolism and reduce LDL
b. Helps to develop stronger abdominals and back muscles
c. Helps to build a stronger heart muscle
d. a & c

16. What are the risk factors for heart disease that you can control:
a. Family history, age, menopause
b. Inactivity, excessive alcohol, and high blood pressure
c. Smoking, high cholesterol and triglycerides
d. b & c

17. How often should you weight train?
a. Every day
b. 3 days in a row, 2 days rest
c. 2-3 times a week, alternating days
d. None of the above.

18. How often should you perform a Breast Self-Examination?
a. every other week
b. Once a month (if still menstruating best time a week after the start of your period)
c. Once every week
d. None of the above.

19. When should you start getting annual mammograms?
a. After age 40
b. After age 45
c. After age 50
d. After age 55

20. What are the best types of exercise if you have had breast cancer?
a. Light strengthening and stretching exercises.
b. Walking and swimming.
c. High intensity strength training
d. a & b

21. 54 million Americans at risk for Osteoporosis; what % are women?
a. 60%
b. 70%
c. 80%
d. 90%

22. By the time women are 70 they can lose up to
a.15% bone mass
b. 20% bone mass
c. 30 % bone mass
d. 45% bone mass

23. As a woman goes through menopause what is the main factor that causes bone loss?
a. loss of estrogen
b. fatigue
c. hot flashes
d. light headed

24.What are the 3 areas at most risk for osteoporotic fracture?
a. Spine, neck, foot
b. Hip, shoulder, foot
c. Spine, hip, wrist
d. None of the above.

25. What type of exercise is not particularly effective for loading your bones
a. Weight training
b. Walking
c. Swimming
d. Jogging
ANSWERS: 1. c, 2. b, 3. b, 4. d, 5. a, 6. c, 7. d, 8. d, 9. a, 10. a,11. b, 12. a, 13. a, 14. a, 15. d, 16. d, 17. c, 18. b, 19. a, 20. d, 21. c, 22. c, 23. a, 24. c, 25. c

Feel free to share your Fabulous Forever Health IQ.

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Fashion Flash: Happy Valentine’s Day Edition

Posted on February 13, 2017 by Mirabai

Welcome to Fashion Flash Happy Valentine’s Day Edition! I’m your host, Health & Wellness Blogger, Mirabai Holland from MovingFreeWithMirabai.com. Loving one’s self and living an empowered life is about the best Valentine’s gift you can give to yourself and to others. Of course a little romance doesn’t hurt either. We Fashion Flash Bloggers give you the best in Fashion, Beauty, Health, Lifestyle and Style so you can feel and look your best on Valentine’s Day!

Visit Erika’s blog and enter to win her giveaway for a beautiful sterling silver, white topaz and pink quartz crystal heart necklace from Peace & Love Jewelry!

Roses are the traditional flower for Valentines Day– but they are so much more. Deb of No-Nonsense Beauty Blog revels the health and beauty benefits of roses.

Allison from Never Say Die Beauty takes a break from beauty and recommends some adorable, affordable gifts for your Galentine or treats for yourself for Vday or any day!

Society Wellness reminds us that water is required for everything from regulating blood pressure and body temperature to making sure your heart works correctly. Find out more reasons you should stay hydrated for optimal health.

. Inka visits Amasaya, the site of Turkey’s most famous and tragic love story. What I had in mind when setting off for a five day trip to Oman last year , was a vacation of nothing more than relax, rest and luxury.

Health care is a part of the public conversation these days. Jeanne Pinder has been on the case for a while deciphering what medical treatments and drugs really cost and creating a business around it, her second life.

Barbara Hannah Grufferman, author of THE BEST OF EVERYTHING AFTER 50 and AARP Contributor, started running only after she turned 50, which helped her lose weight, get strong, and feel good. Here’s what happened when she took a little break from running.

Is travel on your mind now that winter has taken over? At Beauty Info Zone Marcia’s making plans on what to pack and the newest Panasonic Travel Dryer will be the first thing in her suitcase.

Prime Beauty is choosing her readers as her Valentine this year. Take a look at the stunning Peace and Love Earrings she’s giving away to 2 lucky readers. They are a $336 value!!

The classic denim jacket. Everyone needs this staple in their wardrobe. Come join Tania as she shows you how versatile this jacket can be.

Feeling and looking great is a wonderful Valentine’s day and every day gift to give to you and those close to you.

Check out my holiday 25% discount on all my products. Put FABNOW AT CHECKOUT GOOD UNTIL 3/31/17

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

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Swim Down Your Blood Pressure

Posted on February 4, 2017 by Mirabai

I find myself swimming most days of the week for about 45 minutes. And though I do my regular exercise (weights, stretching and aerobics) I am experiencing a whole new level of mind-body fitness in the water. No matter what’s on my mind, or how tired I might feel every single time I immerse myself, the movement of my body, and the rhythm of my breath put me into an alpha state and the time just flies by.

I got to wondering about the science of all of this. And sure enough a study published in The American Journal of Cardiology found that swimming lowered blood pressure substantially in adults over 50. Participants built up to 45 minutes three to four times a week and lowered their blood pressure an average of 9 points. (That’s as much as some blood pressure medications according to the Mayo Clinic).

Other aerobic exercise like cardio dance, brisk walking and biking also works. But swimming has virtually no impact on your joints, and gliding weightlessly through the water with a rhythmic stroke creates a mantra that induces a meditative state which is also know to help reduce blood pressure.

I hate to get techy now that I’m all relaxed, but just so we are all on the same page, blood pressure is the pressure your blood vessels experience when blood is pumped through them by your heart. Two numbers represent the pressure leaving and returning to your heart. The first number is called systolic blood pressure, when your heart pumps out. The second number is diastolic blood pressure, when the blood enters your heart from the lungs. Normal blood pressure is about 120/80 and high pressure starts around 140/90.

So try taking some of your aerobic workouts into the pool, and get some swimming in. Your blood pressure may thank you for it.

As always be sure to check with your doctor before beginning any exercise program.

*Effects of Swimming Training on Blood pressure and Vascular Function in Adults Over 50 Years of Age http://www.ajconline.org/article/S0002-9149%2811%2903445-X/abstract

Here are the blood pressure guidelines from the American Heart Association

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Skeletal Fitness: 3 Important Exercises

Posted on January 16, 2017 by Mirabai

Skeletal Fitness is important throughout our lives.

With 12,000 boomers a day turning 65, that’s one every 8 seconds for the next 18 years; and with 50% of women over the age of 50 projected to have an osteoporosis related fracture in their lifetime, I thought I’d be a little practical this year and give you a mini workout to help you protect your bones.

Skeletal Fitness

Our bones are living tissue and grow stronger with weight bearing and resistance exercise. This is called Bone Loading and can help us maintain our skeletal fitness.

And since the three areas most at risk for Osteoporotic fracture are 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.

And of course always consult your doctor before beginning this Skeletal Fitness exerciseprogram.

Double arm row: Loads Spine

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)

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

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.

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Fashion Flash! Holiday Edition

Posted on December 11, 2016 by Mirabai

Welcome to another NEW Holiday Week Edition of Fashion Flash! I’m your host, Health & Wellness Blogger, Mirabai Holland from MovingFreeWithMirabai.com. Join us Fashion Flash! Bloggers for some Holiday Fabulousness. We’ve got Fashion, Beauty, Health, Lifestyle and a Partridge in a Pear Tree. Enjoy.

Erika, blogger in chief at Notes from My Dressing Table is sharing Beautiful Holiday Gift Ideas from Evine She also has a special discount code for first time customers and a fabulous giveaway open through 12/16.

Deb of No-Nonsense beauty Blog has a holiday gift of health for the whole family. Find out more.

Can the state of your personal space affect your health? Jackie Silver Style shares interesting findings.

After 40, eyelashes and brows can get sparse and brittle. Allison from Never Say Die Beauty introduces you to the Art Natural Advanced Eyelash and Brow Enhancer that’s helping her achieve longer, fuller, softer lashes and brows fast!

Melanie from Society Wellness teaches us that the health and tone of the muscles in our face are the keys to a youthful glow, and a balanced body.

Inka of glamourgrannytravels goes green in exotic Bogor/Indonesia.

Okay, she’s no Diana Nyad but Claude Noelle Toly is a swimmer and she recently swam around the Statue of Liberty, a long time dream. Not too shabby for an antique dealer by day. Do you have a similar dream?

Barbara Hannah Grufferman, author of THE BEST OF EVERYTHING AFTER 50 and AARP Contributor, shares her best tips to stay strong . . . for life.

Marcia from Beauty Info Zone is crazy about concealers. She obsessively collects them but some get used more than others. What 3 concealer brands are high on her radar these days.

The holidays are in full swing. Thanksgiving just passed us and now Christmas is in a couple of weeks. Tania from 50 Is Not Old styles a holiday outfit today that will be sure to put you in the Christmas spirit.

Looking for a high quality gift for a special woman? Prime Beauty is giving away this Tahaitan South Sea Pearl Necklace from The Pearl Source.

And if you need a little nudge to help avoid gaining those extra pounds try my Holiday Workout Kit: A Great Buy!

For a gift that keeps on giving for a lifetime, check out my holiday 50% discount on all my products. Put MOVENOW AT CHECKOUT GOOD UNTIL 1/30/17

TAKE CHARGE OF YOUR HEALTH! SHED THOSE HOLIDAY POUNDS!

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How Exercise Affects Sleep

Posted on December 4, 2016 by Mirabai

Sleep and Exercise

Health experts recommend eight hours of sleep a night for most adults. Yet so many of us get fewer than six-and-a-half hours during the work- week. We all love a good night’s sleep. But did you know that not getting one not only makes you dull and stressed, it can also make you pack on the pounds.

Too little physical activity is clearly part of why we’re overweight.

But a lack of sleep may make weight loss and weight control more difficult by altering your metabolism. It may also be changing your eating and exercise patterns.

In a Japanese study, children sleeping less than eight hours a night were almost three times as likely to be overweight.

Lack of sleep may change hormone levels and thus influence weight gain. Higher levels of the hormone insulin have been linked to a shortage of sleep.

Because insulin promotes fat storage and controls blood sugar, extra insulin could make weight loss more difficult.

Studies also show that a lack of sleep leads to lower levels of the hormone leptin, which can cause an increased appetite. Sound familiar?

A third hormone affected by too little sleep is cortisol, linked by research to stress. When people feel threatened or stressed, their cortisol levels rise in a “fight or flight” reaction. In one study, people whose cortisol levels rose highest in response to stress had more waistline fat – and fat at the waist is related to the greatest number of risks for heart disease and other ailments.

If you were wondering where this is all going here it is. Results from a Stanford University study show exercise, particularly aerobic exercise in the late afternoon or right after work can turn this all around.

The physical stress of aerobic exercise produces fatigue and a rise in body temperature. A few hours later, your body temperature drops. That coupled with the fatigue from your exercise triggers your brain to induce a deeper, longer sleep.

What time of day you do is as important as doing it. If you exercise too close to bedtime you may be up for hours climbing the walls. Getting a half hour brisk walk is all it takes.If you belong to a Gym, get there and mix it up on the cardio machines.

Or get yourself a good cardio dance video by a certified instructor. In any case quality zzzzzs equals quality of life and may even increase longevity.

And if you need a little nudge my Holiday Workouts Kit is a Great Buy!

For a gift that keeps on giving for a lifetime, check out my holiday 50% discount on all my products. Put MOVENOW AT CHECKOUT GOOD UNTIL 1/30/17

TAKE CHARGE OF YOUR HEALTH! SHED THOSE HOLIDAY POUNDS!

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

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Moving Free With Mirabai

Healthy Living Blog 50 + On Demand Workouts

Personal Training Abuse

Personal Training Certs

Fashion Flash Monday!

ShapeUp Outdoors

ShapeUp Exercises

Fashion Flash Monday

Fabulous Forever Health IQ Mirabai Holland

Fabulous Forever Health I.Q. Test Yourself Now!

Fabulous Forever Health IQ Self-Quiz
(answers at end)

Feel free to share your Fabulous Forever Health IQ.

Fashion Flash: Happy Valentine’s Day Edition

Swim Down Your Blood Pressure

Skeletal Fitness: 3 Important Exercises

Skeletal Fitness

Fashion Flash! Holiday Edition

How Exercise Affects Sleep

Personal Training Certs

ShapeUp Exercises

Fabulous Forever Health I.Q. Test Yourself Now!

Fabulous Forever Health IQ Self-Quiz (answers at end)

Feel free to share your Fabulous Forever Health IQ.

Skeletal Fitness

Fabulous Forever Health IQ Self-Quiz
(answers at end)