Body Types: Best Exercises For You!

Posted on October 24, 2021 by Mirabai

Body Types

Whether you are just beginning to exercise, getting back to exercise or wanting to refine your exercise routine, your body type should play a role in how you exercise.

If you eat right and exercise religiously, you can transform that body of yours into the perfect shape, right? Well, not exactly.
The truth is, there is no perfect shape except in our dreams. Any of the women you’d gladly trade bodies with will tell you about the parts they hate, and the parts they constantly work on. Genetics has determined us all to be basically one of three body types. You made be one of these or a combination. They are:

Mesomorph: Thick bones and generally muscular physique. It is easier to develop muscle and the look of a body builder. Meso’s muscles are shorter and tend to be bulkier. Great for heavy work and bodybuilding. Best type for sports that require quickness and strength like tennis. Not as naturally suited to long distance endurance sports like marathon running. Also, tends to be less flexible; stretching can help.

Ectomorph: Slender, thinner, longer bones, more difficult to build muscle mass but easy to sculpt a model-like body. Ecto’s muscles fibers are longer and well defined. Best for endurance and cardiovascular activities like aerobics, long distance running, or swimming. Ecto’s are generally more fragile and more prone to injury in contact sports.

Endomorph: Rounder or more pear shaped body. Easy enough to build muscle but more tendency to gain and retain body fat, which often obscures musculature. This body type needs constant physical activity to maintain a healthy weight and an attractive physique. However, because of the uneven distribution of body fat, endo’s can be more prone to lower body injury. Be careful with activities like high impact aerobics.

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When NOT To Exercise

Posted on October 1, 2021 by Mirabai

When Not To Exercise, I ask myself.

Well, for a couple of days now I have been nursing the flu. I’ve been mostly in bed and its very frustrating. I can feel the fitness juice draining out of me. Several times I’ve thought of getting out of bed, putting on my sneakers and each time, my body, my lungs and my head have said “whoa maybe this is a bad idea”.
So, resting on an elevated pillow, feet up, I’ve resigned myself to the fact that there are times when not to exercise because being physically active can do more harm than good.
Now that I have nothing else to do I’m making a list.

When Not To Exercise

When You Are Sick
If you’ve got a cold and it’s not severe you CAN exercise without making yourself sicker. Your body will probably tell you to back off the intensity and you should listen. So just do a maintenance workout.
The Flu however is not to be messed with. Influenza kills several thousand people a year. Your body is under siege from a virus and you need to win that battle. Rest. Don’t exercise.
With A Fever The Flu is often accompanied by a fever because your immune system is fighting off infection. Any time you have a fever you need to be resting to give your body a fighting chance. No exercise.

When You’re Tired

How tired? It you’ve got the fatigue and brain-block that comes from a long day at the office, some moderate exercise after work may help you relax and recharge. But if your body is telling you go home and go to bed, that’s what you need to do.
When A Chronic Condition Flairs Up
Most people with chronic conditions or injuries can exercise with doctor’s permission between flair-ups. But many make the mistake of trying to exercise when their condition is acute. When your condition flairs up, wait it out. Don’t exercise. It only takes a moment to cause permanent damage. If your flair-up persists, go see your doctor.

When You’re Pregnant

Most pregnant women can exercise but ability to exercise varies greatly from person to person. Make sure you talk to your doctor about any exercise you’re planning to do.

When You Have Pain

Patient: “Doctor it hurts when I do this.”
Doctor: “Don’t do that!”
It really IS that simple. Pushing through the pain is nonsense even for most professional athletes. If you’ve got pain don’t exercise. See your doctor.

This list is a work in progress and since I’m lying here, I’m sure I can think up some more stuff. How about you? If you’ve got some good reasons not to exercise, please send me your comments.

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Clicking Joints: Should I Worry?

Posted on September 30, 2021 by Mirabai

Clicking Joints: Should I worry? What are those clicking, popping and crackling sounds in my joints? Is it Arthritis? Have I overdosed on breakfast cereal? No, it’s probably Crepitus. Sounds like a precursor to decrepitude, but it’s not. Crepitus is just the word used to describe the clicking sounds.

In fact, in most cases, if there’s no pain associated with those sounds, it’s nothing to worry about. Many people live their whole lives with some clicking joints and popping without any ill effects.

Clicking Joints?

Clicking Joints have closed bags of synovial fluid, called bursa, between them. They cushion joint movement so we can walk and work painlessly. That fluid has a little bit of air or gas dissolved in it. Through our daily movement, that gas can form a bubble or cavity in the bag. The fancy term is Cavitation.

When you move your knee, elbow or shoulder, the bubble bursts and makes a click or popping sound. Cracking your knuckles is a good example of breaking those bubbles on purpose. So, the rule of thumb is: no pain, no problem.

Snapping however is another story. That rubber band-like sound is often accompanied by pain. It’s a sign you have an injury, or that some muscle, nerve or connective tissue is out of place.

In this case you should see your doctor. A good way to promote healthy joints in general is to strengthen the muscles around them. Regular strength training can make a difference at any age. If you haven’t been exercising in a while, start slowly and build up. Last thing you want to do is hurt the joints you’re trying to strengthen.

So, what’s the takeaway here? Well, next time your friends have clicks and pops in their joints, you can tell them they probably have Crepitus!

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

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Can Sleeping Less Equal Weight Gain?

Posted on September 12, 2021 by Mirabai

Can Sleeping Less Equal Weight Gain

Eating fewer calories, exercising more and still having a hard time getting those extra pounds off? Here’s a question for you: How’s your sleep?

I for one, every time I travel, seem to gain a couple of pounds just when I want to look my best.

I noticed that I tend to sleep less and intermittently when I am on the road. Once I settle again in a place, my sleep gets more regulated and I am able to drop those pounds.

I’ve adjusted my sleep pattern, as I have gotten older to help myself sleep better. The earlier I get up in the morning the better chance I have of getting to sleep that night and staying asleep for a longer period of time. I’m more energized, and when I eat, I eat less and feel more filled.

Can Sleeping Less Equal Weight Gain

It turns out that there are many studies that indicate that sleeping less then 7 hours can increase body weight. One recent study with several pairs of twins, found that the twin who slept more than 9 hours was about half as likely to gain weight as the one that slept only 7.

Sleep deprivation affects your hunger urge. If you sleep less, you feel like eating more and you probably do. That’s because not sleeping increases your body’s level of gherlin, the hunger hormone and decreases leptin the “I’m full” hormone.

A sleep study in Finland with middle-aged adults who had sleep problems found that women had greater sleep related weight gains than men. Though men were also affected. The study indicated that it seems the fewer hours you sleep the more calories you tend to eat the next day.

If you want a good night sleep here’s are some things to consider:

Exercise: Don’t exercise too late in the day. So many of us go to the gym after work but it can keep you up at night. Late exercise can prevent the body from making sleep-inducing melatonin for several hours.
Caffeine: It can take 6 or more hours to wear off. Having that cup of coffee after dinner, even with a low fat dessert, may not be such a good idea.
Alcohol: A couple of drinks with dinner can wake you up in the middle of the night and make it hard to get back to sleep. I have a friend who swears by a glass or two of wine at lunch but never alcohol after 2pm. She says she sleeps like a baby at night. I think if I had a glass or two at lunch, I’d sleep like a baby at 2pm and be up for the night at 5.
Stress: And then there is our old buddy stress. We all have some level of stress and how we deal with it can keep us up at night. Getting yourself relaxed in quiet, dark, temperature controlled environment can relieve stress and induce a desire and ability to sleep.

So what’s it going to be, wide awake at 3am or getting that beauty sleep and waking up lighter and brighter on your toes? Learning to get a good night’s sleep is a process.

Don’t stress over it, it may keep you up at night.

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Aerobics May Improve Memory

Posted on September 1, 2021 by Mirabai

Aerobics May Improve Memory.
I became interested in exercise and memory several years ago when my older students began to tell me that their memories seemed to improve after they took my class.
I was teaching mostly dance-exercise in those days. I started with simple steps and built up to a pretty complex routine.
There has to be a connection I thought, between the physical movement, making your brain learn this routine, and improved memory.
I’m no scientist but I was curious. So I started to break it down.
What I was having people do is learn short phrases of movement and then link them together. The cardio dance routine required them to move forward and back, side to side, remember specific steps; and stay in rhythm.
This was a real challenge for many of my students who had never done anything like this before. As they got more proficient, the class became a social gathering; because of this shared experience.
My students felt energized afterwards, not exhausted. They told me that besides getting a good body workout they were getting a memory workout as well. They said they could actually remember things better.
I wondered if there was science to support our anecdotal experience.
I contacted a couple of local Alzheimer’s specialists (there was no internet back then) and they told me – you’re probably right but there weren’t any specific studies on this more than 20 years ago.
Even now the research is not conclusive. But, technology in the last 15 years has allowed science to discover a lot more about the brain.

Aerobics May Improve Memory.

Vascular memory loss has been linked to heart disease and cardio fitness is a major factor in preventing and managing that issue. Aerobic exercise increases the amount of oxygen supplied to the brain improving mental function. Cardio fitness has been shown to reduce loss of brain cells in older adults.
A study of 1,449 older adults shows those who in middle age exercised vigorously enough to perspire and breathe hard for 20 to 30 minutes at least twice a week reduced their risk of later developing Alzheimer’s disease by about 60 percent.*
But cardio is just part of the equation.
Aerobics May Improve memory because research published in the New England Journal of Medicine suggests that certain types of dance, particularly with routines to learn and remember, may help prevent age-onset memory loss and diseases like Alzheimer’s. “…. cognitive activity may stave off dementia by increasing a person’s “cognitive reserve.” **
And a study conducted at the Karolinska Institute in Stockholm, says activities that combined mental and social as well as physical stimulation offered the greatest protection against dementia***
Activity is the active word. Be physically active, mentally active and socially active, preferably all at once. Taking a Cardio Dance class or getting together with friends to do a Cardio Dance DVD is a good place to start. And to this day, when I start my cardio dance class I say,
“It’s time to workout our hearts and minds!”

*Rovio, Suvi; Kareholt, Ingemar; Helkala, Eeva-Liisa; Viitanen, Matti; Winblad, Bengt; Tuomilehto, Jaakko; Soininen, Hilkka; Nissinen, Aulikki; and Kivipelto, Miia. “Leisure-time physical activity at midlife and the risk of dementia and Alzheimer’s disease.” The Lancet Neurology; published online Oct. 4, 2005.
** Dr Joe Verghese, lead author of study conducted at Albert Einstein College of Medicine in New York, N Engl J Med, 2003; 348:2508-2516.
***Karp, Anita; Paillard-Borg, Stephanie; Wang, Hui-Xin; Silverstein, Merrill; Winblad, Bengt; and Fratiglioni, Laura. “Mental, Physical and Social Components in Common Leisure Activities in Old Age in Relation to Dementia: Findings from the Kungsholmen Project.” Presented at the Alzheimer’s Association 9th International Conference on Alzheimer’s Disease and Related Disorders, Philadelphia, Penn., July 17 – 22, 2004. Abstract published in Neurobiology of Aging, July 2004, Vol. 25, S2: p. S313.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761497/

Compared with the control group, the exercise group significantly improved in verbal fluency (p = 0.048), word list delayed recall (p = 0.038), word list recognition (p = 0.007), and total CERAD-K score (p = 0.037)

Metabolic syndrome (MS) is associated with an increased risk of cognitive impairment.
Aerobic exercise improves cognitive function in elderly people and contributes to the prevention of degenerative neurological disease and brain damage. Dance sport is a form of aerobic exercise that has the additional benefits of stimulating the emotions, promoting social interaction, and exposing subjects to acoustic stimulation and music.
In the present study, dance exercise for a 6-month period improved cognitive function in older adults with MS. In particular, positive effects were observed in verbal fluency, word list delayed recall, word list recognition, and the total CERAD-K score.
Our data suggest that the implementation of dance exercise programs may be an effective means of prevention and treatment of cognitive disorders.
http://journal.frontiersin.org/article/10.3389/fnagi.2013.00075/abstract

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Cooking Healthy

Posted on August 29, 2021 by Mirabai

Cooking Healthy is what my husband and I both love to do together. It was a challenge at first because he’s one of those ’60s kids who became a vegetarian at 14 and never went back. He’s been a vegetarian for 53 years. I, on the other hand, enjoy chicken, fish, and lean beef in moderation. Luckily he’s not one of those anti meat people, and he has no problem helping me cook it. He just has no desire to eat it. That’s fine, to each his own.

The interesting thing about this cooking healthy relationship is that we’ve developed a bunch of recipes that can be either vegetarian or not or both.

If you like Asian Fusion, here’s one of our favorite recipes to try at home.

The recipe makes 4 servings.

Cooking Healthy Recipe

4 cups, skinless chicken breast, chopped small
1 cup, brown rice 1.5 cup of snap peas 1 cup, sweet red pepper, chopped
2/3 cup, Vidalia onion, chopped
1 tablespoon, garlic, minced
4 tablespoons, low sodium soy sauce.

Here are the steps.

1. Start your rice in a separate pot with about 1 2/3 cups of water. Keep an eye on it, and flip it occasionally as it plumps

2. Sauté the chopped chicken breast in a large saucepan in about ¼ cup of water and 1 tablespoon of low sodium soy sauce. Add a small bit of water if chicken starts to stick.

3. When the chicken looks like it’s starting to cook, add the tablespoon of garlic

4. When the chicken is about 1/2 cooked, add the Sugar Snap Peas, (peel the the stem end of the pea and remove the string) and add the chopped pepper, cooked onion and 2 tablespoons of low sodium soy sauce

5. When the dish is nearly cooked, add the cooked rice and one more tablespoon of low sodium soy sauce.

You can substitute wild rice or white rice if you don’t like brown rice. And you can spice it up with a pinch of dried crushed red pepper and/or a ½ teaspoon of graded fresh ginger if your taste runs that way. Or add some fresh cilantro if you so desire.

The whole dish takes about half an hour from start to serving. It’s less than 500 calories per serving. If you’re a vegetarian, omit the chicken (this will drop the calorie count to about 300 per serving). Hope you’ll try it.

BTW, an hour of vigorous aerobic exercise should burn it right off.
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Hydration Tips For Outdoor Summer Workouts

Posted on August 4, 2021 by Mirabai

Hydration Tips. Be water safe this summer!

I was shooting an exercise video on the beach this week in 90-degree heat. I got on a roll and forgot about the time. Less than an hour in I started to swoon. Not a good shot on a fitness video. I realized immediately what had happened; I’d gotten so involved I forgot to drink water between takes. Dehydration causes so many summer exercise accidents because it creeps up on you just like it did me. So here’s my take on keeping yourself water safe in summer.

Our bodies are about 60 % water, and that water plays a role in just about every bodily function. We could go a month without food but we can only live a few days without water.

If you exercise outdoors, you may notice that as the weather gets hotter you have trouble keeping up your usual pace. Actually your body is telling you to slow down and you need to listen! Water helps to deliver oxygen to your muscles and prevents your cardiovascular system from becoming over-taxed.

It takes about 2 weeks to get used to exercising briskly in warmer weather. You need to acclimate slowly to higher temperatures. Here are a few hydration tips to help you do that.

Hydration Tips

When you exercise in the heat you can lose up to five cups of water per hour. So it’s important to drink water before, during, and after vigorous exercise. The rule of thumb is to drink 2 cups of water a couple of hours before you start exercising so you are fully hydrated. Then a cup of water every 15 minutes or so while you are exercising. Don’t wait till you’re thirsty. If you’re thirsty, you’re already dehydrated. Remember to bring that water bottle with you!

But you’re not done yet. You need to drink another 2 cups over a two-hour period after exercise.

Sounds like a lot of water. It’s not. It’s just making up for the water you lose when you exercise in the heat.

Give yourself a break. Try exercising if you can when it’s cooler, early mornings or late afternoons when the sun is less direct. Try finding shady areas.

Instead of keeping up your brisk pace for the whole workout, break it up. Go at normal pace for a bit, do a short light interval and then pick up your speed again.

Wear light colored, comfortable fitting clothes. Avoid tightly woven fabrics that don’t breathe. And don’t forget the sports sunscreen.

In these times of social distancing and sheltering in place is a perfect time to focus on your health and well-being. It can make a big difference to keep your immune system strong. If you need some help, I have your back! Here’s a short video about my Health Coaching Technique how I have helped my clients achieve a balanced and Healthy Life. If you are ready to break the cycle of failed diets, exercise programs with no results or have low energy, high stress or persistent health issues,YOU HAVE COME TO THE RIGHT PLACE!

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Fall Prevention.

Posted on July 17, 2021 by Mirabai

Fall Prevention. 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.

Fall Prevention

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.

In these times of social distancing and sheltering in place is a perfect time to focus on YOU and YOUR Health & Well-Being.

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It can make a big difference to keep your immune system strong. If you need some help, I have your back! Here’s a short video about my Health Coaching Technique how I have helped my clients achieve a balanced and Healthy Life. If you are ready to break the cycle of failed diets, exercise programs with no results or have low energy, high stress or persistent health issues, YOU HAVE COME TO THE RIGHT PLACE!

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Exercise For Arthritis

Posted on July 16, 2021 by Mirabai

Exercise for Arthritis

Exercise lubricates your joints and keeps them mobile which is great for arthritis sufferers. Many of us Baby Boomers develop Arthritis as we get older. But in most cases it doesn’t have to be a ticket to inactivity. According to the National Arthritis foundation.

“If you have arthritis or a related condition, exercise is especially important.”

National Arthritis Foundation

It also strengthens the muscles and the cartilage around your joints which helps to protect and keep them usable. Many people with arthritis don’t exercise because of pain. This is a natural reaction, but one that’s important to overcome because lack of exercise can stiffen joints, worsen pain, and eventually immobilize you. Starting slowly, and carefully exercising joints and related muscles can improve your ability to perform daily tasks with improved range of motion and less pain.

People with arthritis can do all three major components of fitness training:
Cardio, Strength and Flexibility. The main modifications are;

Proceed slowly
Although some exercises will not be entirely pain-free, never continue to exercise in great pain.
Longer warm-up and cool-down (5-10 minutes)
For some applying ice or heat before you start can help relieve pain and soreness. Check with your doctor.

“My Dad had severe rheumatoid arthritis. I designed a Moving Free^® exercise program for him and worked with him for several months. It brought him so much relief that he brought the program to the attention of the National Arthritis Foundation. I was proud to become one of their exercise consultants.”
Mirabai Holland MFA, Certified Exercise Physiologist, Certified Health Coach

About Arthritis

About one in three adults has some form of arthritis. According to the National Arthritis Foundation “Baby boomers are now at prime risk. More than half those affected are under age 65.”

There are several forms of Arthritis.

Osteoarthritis: Most common form of arthritis causing joint cartilage to deteriorate over time until bone rubs upon bone.
Rheumatoid: An autoimmune disease which causes inflammation of joint linings.
Lupus: Can destroy the body’s connective tissue.
Ankylosing spondylitis: a spinal arthritis which causes vertebrate to grow together due to inflammation.
Scleroderma: A condition which thickens and hardens the skin.
Fibromyalgia: Causes aching muscles and connective tissue.
Juvenile arthritis: Various forms of arthritis that occur in children.

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Weight Loss Panic

Posted on June 16, 2021 by Mirabai

Whenever the weather gets warmer, the idea of putting on summer clothes generates a ton of weight loss panic! I get a lot of panicky emails asking about quick weight loss. Here are a couple of familiar ones.

Weight Loss Panic Solutions

Q: I need to lose 20 pounds. I am doing aerobics three times a week and watching my calories but I am losing so slowly, I was wondering if there is any other type of exercise that could help me lose weight faster? I am really getting frustrated and I am almost ready to just give up.

Frustrated

A. Try adding 2-3 days of weight training to the mix.

Studies show the winning formula is a combination of aerobic and weight training exercise. Moderate aerobic exercise burns calories while you are doing it and for a short time afterwards. Weight training burns calories too but it also increases your lean muscle mass. So as you add more muscle, you’ll burn more calories all day long. Research from Tufts University found that after 12 weeks of weight training, total calorie burning increased by about 15 percent which for an average adult, could amount to an extra 240 to 400 calories a day.

Q: I’m carrying about 10 extra pounds around my middle. I’ve got 12 weeks to get into my dress for my daughter’s wedding. I would hate to have to go out and buy a bigger size. Is there anything I can do to get rid of this belly by then?

A: As we get older, particularly after menopause, women tend to carry extra weight around the middle. This change in body shape puts you at higher risk for heart disease and cancer. So, it’s even more crucial to do something about it.

Fortunately, it’s not as difficult as you think.

If you lose a pound a week, you’ll still have 2 weeks to spare, just in case you get a little hungry.

So, here’s a formula for losing the weight and toning up at the same time.

One pound = 3500 calories. So to lose one pound a week eliminate 500 calories each day (500 X 7 days = 3500 calories)

Eat 300 calories less, and do one half hour to one hour of aerobic exercise, like brisk walking, to burn the other 200. You might want to write down everything you eat for the next 3 days or so to help you figure out what you can do without. Or, simply cut your portions in half.

As for aerobic exercise, you don’t have to do the whole workout at once. Three 10-minute walks are just as effective as one half hour walk.

You should also do some abdominal exercises about 20 a day to help tone up that belly as you lose weight. And, exercise actually picks up your metabolic rate so you burn more calories even after you’ve finished exercising.

Now, just try not to trip on your way up the aisle!

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Moving Free With Mirabai

Healthy Living Blog 50 + On Demand Workouts

Body Types: Best Exercises For You!

When NOT To Exercise

When Not To Exercise

When You’re Tired

When You’re Pregnant

When You Have Pain

NEW! Mirabai Holland’s Online On-Demand
ALL ACCESS Video Workout Club for 50+

Clicking Joints: Should I Worry?

Clicking Joints?

Can Sleeping Less Equal Weight Gain?

Can Sleeping Less Equal Weight Gain

Can Sleeping Less Equal Weight Gain

Aerobics May Improve Memory

Aerobics May Improve Memory.

Cooking Healthy

Cooking Healthy Recipe

Here are the steps.

Hydration Tips For Outdoor Summer Workouts

Hydration Tips

Fall Prevention.

Fall Prevention

Exercise For Arthritis

Exercise for Arthritis

People with arthritis can do all three major components of fitness training:
Cardio, Strength and Flexibility. The main modifications are;

About Arthritis

Weight Loss Panic

Weight Loss Panic Solutions

A. Try adding 2-3 days of weight training to the mix.

When Not To Exercise

When You’re Tired

When You’re Pregnant

When You Have Pain

NEW! Mirabai Holland’s Online On-Demand ALL ACCESS Video Workout Club for 50+

Clicking Joints?

Can Sleeping Less Equal Weight Gain

Can Sleeping Less Equal Weight Gain

Aerobics May Improve Memory.

Cooking Healthy Recipe

Here are the steps.

Hydration Tips

Fall Prevention

Exercise for Arthritis

People with arthritis can do all three major components of fitness training: Cardio, Strength and Flexibility. The main modifications are;

About Arthritis

Weight Loss Panic Solutions

A. Try adding 2-3 days of weight training to the mix.

NEW! Mirabai Holland’s Online On-Demand
ALL ACCESS Video Workout Club for 50+

People with arthritis can do all three major components of fitness training:
Cardio, Strength and Flexibility. The main modifications are;