Health coaching helped Juan stay on track, lose weight and stay focused

Posted on January 22, 2021 by Mirabai

When I started health coaching with Mirabai I weighed in at 389.4lbs. In order to be eligible for Bariatric Surgery I had to lose 10% of my body weight.

It wasn’t easy. The hardest part was not seeing the instant results to reach my goal weight before surgery.

I lost quite a bit of weight up to that point and I was 10lbs away from my goal. But I was at a stand still and became frustrated that I wasn’t getting the results. During my next health coach session with Mirabai I told her that I am going to stop and leave the program. And said I don’t think this is going to happen. I am going to leave with what I have right now and try to keep this weight off. During that session we tried to figure out what was keeping me from my goal. We looked at everything; my food choices, my exercise routine, and my stress level. We figured out if I could eat a little more protein and little less carbs, use a combination of weights and cardio to keep my heart rate up and increase the duration for my workouts a little bit, I had a good chance of dropping that last 10 lbs.

I did it and it worked!

I had successful Bariatric surgery and I lost a total of 122lbs over the last year and half. I am now at 267lb and counting.

Mirabai and I are a good fit. She asks me what I am looking for, gives me resources, and researches information that can help me. I feel that Mirabai and I communicate well. She knows how to keep me focused and progressing, and she’s constantly giving me new input. You need it after surgery. You still have to find more ways and support.

I’m more active now outside of the house.
I’ve kept up playing basketball with my son.
As I lost the weight, I got more fit and ate better, healthier foods.
I have more energy to do many of the things that I couldn’t do before.
Having the weight off helped me climb in and out of the truck, and my knees don’t hurt me any more.
I have more stamina.
I’m taking more responsibility at work.
I have more confidence in myself.
I feel and look better.

I would definitely recommend health coaching.

You need the support, dialog and resources. It is really hard to do it on my own. Outside the coaching box and talking person to person, it was more like talking to a friend who I trust. I am continuing to work with Mirabai and I am shooting for 250lb.

Testimonial by Juan Acevedo
YourChoice Health Plan Member

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Debby dropped 5 pant sizes and lowered A1C with help from her Health Coach

Posted on January 22, 2021 by Mirabai

Debby dropped 5 pant sizes and lowered A1C with help from her Health Coach
Health Coaching has been a big help to me!
• I went from 212lbs to 135lbs.
• I went from size 18 jeans to size 8 and from XL shirts to medium shirts.
• I lowered my A1C and my total cholesterol which was a result of changing to a healthier diet and more active lifestyle combined with Bariatric surgery.
• I have more energy after my weight loss.
My health coach, Mirabai Holland, has been like a rock and has encouraged me to keep going and never to give up. I learned to take one step at a time and to accomplish a small goal every week instead of going all at once to get to my bigger goals. By taking little steps I eventually, over a year’s time, was able to change my behaviors, make them sustainable and achieve my goals.

I always looked forward to each session so I could tell Mirabai what I accomplished, and she would give me a pat on the back and encourage me to continue and make new short term goals. I tracked my food and exercise and every session we went over my nutrition. I was able to substitute healthier food choices and slowly changed my diet from empty sugars and carbs to lean protein and fresh fruits and veggies, adding more fiber to my diet.

After the first two weeks I gave up my diet sodas. It was rough, but eventually I didn’t miss it.

My coach gave me good suggestions and resources to help me learn and educate myself to make healthier choices. The method was brainstorming together each session with short term goals that led to long term behavior change combined with positive feedback and encouragement.

Talking to Mirabai made me not feel guilty if I didn’t meet the goal. We would change it, adapt it or give me more time to complete the goal.

I began to exercise slowly. Mirabai told me go slow and ease-in so we decided to start with easy slow walking. It took me an hour just to walk 1.5 miles 2-3x a week. I also added biking because I found at the beginning that it didn’t bother my knees as much as the walking. Eventually, Mirabai gave me a light strength exercise program using exercise bands. I now have progressed to walking with intervals of running 3.5 miles in 30 minutes, 7 days week. I also got on my roller blades, 2x a week 30-40 minutes.

Exercise at first was grueling and now its fun and when I don’t do it, I feel like something is missing. It has become an integral part of my daily life.

I measured the hanging flesh from the back of my arms. It was 3 inches after the Bariatic Surgery and now it is only 1.5 inches. Again, Mirabai came through over the last 3 months with upper arm exercises to help me tone up my arms and buttocks. The back of my arms look so much better; I am really pleased with the results.

Even after Bariatric surgery, I continued my health coaching sessions with Mirabai a month after the surgery. Over the last seven months I lost more weight and increased my exercise intensity, duration and frequency. Mirabai updated my exercise program to include strength training for those trouble spots like my upper arms, inner thighs and buttocks.

I am so empowered to embrace my weight loss and the new me.

Debby Farmer
Retired, Manatee Sheriff’s Office

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Lose Weight Now: Talking Off The Pounds!

Posted on January 20, 2021 by Mirabai

Lose Weight Now: Talking Off The Pounds!

Was it Einstein who said “I talk to myself in order to have an intelligent conversation”?
Maybe it was Buddha.

Anyhow, I’m in a conversation with myself right now. I’m trying to lose weight and knock off a few pounds. (If you think being a fitness pro makes you immune think again) and I find talking to myself is not so crazy. We all need a support system. Mine happens to be me.

Lose Weight Now: Talking Off The Pounds!

Here a Talking Yourself Thin Video

Lose Weight Now: Talking Off The Pounds!

Every night before I go to bed, I have a little chat with myself. I plan my meals for the next day and approximate calories, and the type of exercise I am going to do. I like to switch it up so I’m not doing the same thing every day, which sometimes requires a little more planning.
I get my workout clothes and other stuff ready the night before so I have no excuse and I tell myself what a good idea that was.
Although I teach exercise classes and coach clients, my body has gotten use to that, so when I want to lose weight, I need to do more.
For motivation, I talk to myself about a piece of clothing I’m determined to get into.
I put myself on a realistic, achievable timeline. So, if I’m trying to lose five pounds I give myself about 5-6 weeks.
Now this sounds like I’m really in charge doesn’t it? But I’ve learned to expect the unexpected which might deter me and get me off my weight loss plan.

For instance, this morning my husband brought home a bag of bagels for breakfast.
As soon as I saw them, calorie numbers started to flash in my brain. So instead of denying myself all together, I told myself I could have a serving that would equal the calories, if not the nutrition, of the oatmeal I was about to prepare. And I must say I savored every bite.

As I ate my half a bagel watching my husband eat a bagel and half, I told myself that I made the right choice. I had my taste, and I was thankful for it, and I wanted to lose weight and get those pounds off more than I wanted the rest of that bagel.

So put your own Weight Loss Plan in place and lose weight now.

If you are looking for some support, why not try talking to your best friend, you!

Check out my New Year, New You Specials at www.mirabaiholland.com

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TAKE CHARGE OF YOUR HEALTH! GET STRONG, LIVE LONG! For more info on health and wellness programs please visit www.mirabaiholland.com

GREAT FOR WOMEN WHO WANT TO GET HEALTHY & STAY FIT WITH MIRABAI’S SIGNATURE MOVEMENT TECHNIQUE AND HEALTH COACHING SESSIONS THAT TAKES THE PAIN OUT OF THE GAIN! IF YOU ARE STRUGGLING WITH AGE ONSET ISSUES LIKE WEIGHT GAIN, MENOPAUSE, OSTEOPOROSIS, HEART DISEASE, DIABETES, ARTHRITIS AND MORE YOU..

For more information about Health & Wellness coaching contact askmirabai@movingfree.com

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New Year New You: Top Ten Fitness Tips

Posted on January 16, 2021 by Mirabai

New Year, New You; right? Well it is January again, and are you wondering if you can really stick with your New Year’s fitness resolutions? If getting in shape, and staying in shape is one of yours, it’s probably not the first time you’ve tried it. I’ve spent a lot of my career studying why fitness programs succeed or fail and developing methods to help people succeed. So, Happy New Year, here are my Top 10 Tips to help you ward off decrepitude.

New Year New You Top Ten Tips

• Start slowly and go at your own pace. Staying in your comfort zone separates the pain from the gain. You’ll get the most benefit with the lowest risk of injury, especially if you’ve been inactive for some time.

• Find the right kind of exercise for you. Choose activities you like or at least don’t hate. It doesn’t have to be complicated. It can be as simple as taking a brisk walk.

• Pick a time of the day that is most convenient for you to exercise. Try to stick with that schedule. Studies show that people who exercise at the same time every day are more likely to stick with it.

• Before getting out of bed each day, take a moment to visualize yourself fit. Thinking of yourself as a fit person will help make it happen. Professional athletes do this daily.

• Keep an exercise log. You’ll get a feeling of accomplishment when you stick to your program and will be able to chart your progress.

Wear comfortable clothing and shoes with good support. Cotton is a breathable classic. But check out the super lightweight fabrics like cool-max that wick the sweat from your skin. When buying shoes, don’t feel weird about actually exercising in them in the store before plunking down the big bucks. I can’t tell you how many pairs of sneakers I have thrown against the wall before I learned this.

• Exercise with a friend or family member. Supporting each other’s efforts helps keep you on track. One of my students loves to go mall walking with her friend in the early morning at speed and then coming back later for some retail therapy.

• Music is a powerful motivator. Pick music you love that makes you want to move. There are fitness music companies that sell CDs and downloads with popular tunes played at specific beats per minute. They’ll tell you what speed works for particular types of exercise.

• Consider professional guidance, especially if you’ve been inactive. If you don’t want to join a gym or can’t afford a trainer, consider a beginner-level exercise video by a certified teacher so you’ll see the exercises demonstrated properly.

• Set short-term, easily attainable goals, such as doing some form of exercise two or three days a week to start. Change your goal when it becomes too easy.

It’s rare when anyone succeeds at anything right out of the gate. That’s why “If at first you don’t succeed, try, try again” is a classic proverb. So if you fall off the wagon one day, just climb back on board the next. And remember you’re not a failure, you’re a success story in progress.

Check out my New Year, New You Specials at www.mirabaiholland.com

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TAKE CHARGE OF YOUR HEALTH! GET STRONG, LIVE LONG! For more info on health and wellness programs please visit www.mirabaiholland.com

For more information about Health & Wellness coaching contact askmirabai@movingfree.com

TAKE CHARGE OF YOUR HEALTH! GET STRONG, LIVE LONG! For more info on health and wellness programs please visit www.mirabaiholland.com

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New Year Fitness Resolutions: 5 Myths

Posted on January 9, 2021 by Mirabai

New Year Fitness Resolutions often fail!

Many of today’s fitness programs are all about the quick sell and even quicker results. Many are based on dangerous fitness myths.

To success in fulfilling those New Year Fitness Resolutions here are 5 fitness myths to steer away from:

New Year Fitness Resolutions: 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.

New Year Fitness Resolutions: 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

New Year Fitness Resolutions: 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.

New Year Fitness Resolutions: 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.

New Year Fitness Resolutions: 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 and you have a much better chance in having your New Year Fitness Resolutions succeed.

Check out my New Year, New You Specials at www.mirabaiholland.com

TAKE CHARGE OF YOUR HEALTH & FITNESS: ON MIRABAI’s ALL ACCESS ONLINE EXERCISE CLUB. GET 35 WORKOUT VIDEOS FOR ONLY $99 a year! INFO CLICK ON THIS VIDEO

NEW! Moving Free Ballet Barre Workout With Chair

AVAILABLE ON MIRABAI’s ALL ACCESS ONLINE EXERCISE CLUB. GET 35 WORKOUT VIDEOS FOR ONLY $99 a year! INFO

No need to be a dancer to enjoy Mirabai Holland Moving Free® Ballet Barre Workout with a Chair instead of a barre for support. Get a serious ballet style workout like the pros do daily. Her easy to follow instruction and gentle coaching takes a Yin-Yang approach. Dance is Work-Dance is Play. She ends with a short routine based on the moves you just learned so you can free your inner dancer.

For more info on women health coaching and fitness at home exercise programs come and visit me at www.mirabaiholland.com and be Fabulous Forever!

TAKE CHARGE OF YOUR HEALTH! GET STRONG, LIVE LONG! For more info on health and wellness programs please visit www.mirabaiholland.com

For more information about Health & Wellness coaching contact askmirabai@movingfree.com

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How Health Coaching and Mindfulness Helped Sharon Reduce Stress and Lower Her A1C

Posted on January 8, 2021 by Mirabai

My wellness vision is to live a long and healthy life, but I struggle with managing my stress level. Mirabai has coached me on getting it under control.

I am learning how to react to stress in a more mindful way, which has led me to be more centered and balanced. Mirabai has helped me to step back, take time to think before I act, and set boundaries for things I do and don’t want to do. I realize it’s ok to say no to situations that cause stress. This has caused a positive change in my behavior.

For example, I lost someone very close to me and it had an impact on my health both physically and mentally. Plus, I am Diabetic and a stress eater. When I am stressed, I tend to reach out for the sugar, eat more and in less healthy manner than I should. Mirabai has given me tools to be more mindful of my eating habits. She helped me plan my meals instead of eating on impulse. For instance, now I take my lunch and am less likely to go out to eat or grab food that is less healthy with bigger portions. Now If I go out to lunch, I try to balance it and have a lighter dinner.

Another strategy that Mirabai suggested and really works well for me, is when you know you’re going out to eat, look up the restaurant’s menu online and choose a healthier option ahead of time. Doing this really took the pressure off going out to eat and I succeed in eating healthier.

In general, I have changed to eating more chicken, fish and less red meat. I eat more grains, beans, fresh veggies and fruits. I’m tracking my food, looking at my nutrients, and my calories. I’m keeping my saturated fats lower because of other health risk factors I have and I am learning how to be more vigilant about food so that I will lower my chances of getting other health problems.

My A1C went from Diabetic 7.0 to Pre-diabetic 6.2 in 5 months. I am still on meds but I think what made such a difference in my labs is the change to a better diet. Managing my stress and sticking with a regular exercise program have been particularly challenging.

This is still a journey for me but I feel better and I have more energy. I am concentrating on getting my life more in balance and Mirabai is a great resource to help me achieve this goal.

Mirabai and I are a good fit. I don’t feel I am being judged – I feel Mirabai is compassionate and listens to me. She realizes it’s not going be a quick fix. It’s more than eating better and losing weight, it’s all aspects of my life that impact my health. She also helps me look at my blood work, manage health issues and be more informed so I can ask the right questions of my health provider.

Health coaching has given me tools to help manage my stress, make better food choices, and encourage me to exercise more. I think health coaching has been so beneficial for me. It has enabled me to better my well being mentally and physically. I have recommended many people to do health coaching and continue to do so.

If you have health issues and need guidance, resources and support in a confidential environment, health coaching may be for you.

Sharon Tarman

Public Safety, EMS

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Health Coaching: A New Way To Keep Those New Year Resolutions

Posted on January 2, 2021 by Mirabai

Health Coaching: A New Way To Keep Those New Year Resolutions.

So you go to your annual check-up and your doc says “whoops your blood pressure is up and you’re 15 pounds heavier than last year. I’ll give you some meds, but you’ll have to lose weight and get into shape, OK?

You say OK, you walk out and then what?

Join a gym, hire a personal trainer, go on a diet, take a walk? You might do one or several of these because, after all, it’s a new year and a new you.

Right? Right, and you try something. But how long is it till you throw up your hands and say, “ugh, I got started and now I’m off the track just like last year.”

What went wrong? Maybe nothing, except you might not have been psychologically ready to take those steps.

For any change there is a process. One of the models that are used is the transtheoretical model of behavior change (TTM) developed by James O. Prochaska , Ph.D

There are 5 stages:

Precontemplation – going along not aware of a need for, or not wanting a change.

Contemplation – recognizing a need to do something to improve your situation and considering making some sort of change.

Preparation – doing some research, making small changes, or at least thinking about what you’re going to do to help yourself.

Action – Actively making lifestyle changes,

Maintenance – Having made changes, keeping the healthy lifestyle going.

All too often we jump from contemplation to action without being ready for the change. It can feel like getting off a plane in Antarctica wearing shorts and a T-shirt. You wanted to be there but you weren’t ready for what that change would be like, and what you’d need to do to stay there comfortably.

But there is help, a new kind of help.

The health and fitness industry is rising to the challenge of our increased involvement with our own health care.

Many of us still think of fitness professionals as muscle heads with great bodies and not much else. Those types will always exist, but more educational opportunities including degrees and certifications are spawning a new breed of health & fitness professional, one that’s part of the health as well as the fitness industry.

Enter the Health & Wellness Coach.

Not to be confused with a personal trainer, the Health & Wellness Coach is a consultant who helps you go, through, preparation, to action and on to maintenance. The coach helps you determine your health and wellness goals and needs. Once you have a path to your goals the coach continues to work with you to help you find the behavior modifications, activities, facilities and allied health professionals (MDs Ph.Ds, Nurse Practitioners RDs, PTs, Personal Trainers, Exercise Instructors, etc.) to support your healthy lifestyle. You can do this on your own, but it having someone with health industry knowledge to help you focus is a big plus.

Check out my New Year, New You Specials at www.mirabaiholland.com

TAKE CHARGE OF YOUR HEALTH & FITNESS: 7 DAY FREE TRIAL AVAILABLE ON MIRABAI’s ALL ACCESS ONLINE EXERCISE CLUB. GET 35 WORKOUT VIDEOS FOR ONLY $99 a year! INFO CLICK ON THIS VIDEO

NEW! Moving Free Ballet Barre Workout With Chair

AVAILABLE ON MIRABAI’s ALL ACCESS ONLINE EXERCISE CLUB. GET 35 WORKOUT VIDEOS FOR ONLY $99 a year! INFO

For more info on women health coaching and fitness at home exercise programs come and visit me at www.mirabaiholland.com and be Fabulous Forever!

TAKE CHARGE OF YOUR HEALTH! GET STRONG, LIVE LONG! For more info on health and wellness programs please visit www.mirabaiholland.com

SPECIAL PRICE JUMP-START HEALTH COACHING PACKAGE CLICK HERE

For more information about Health & Wellness coaching contact askmirabai@movingfree.com

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NEW YEAR’S RESOLUTIONS: Ease into the Best Shape of Your Life!

Posted on December 26, 2020 by Mirabai

Now if one of your New Year’s resolutions is to get back into shape and lose those unwanted pounds I’d like to give you a gentle reminder to get moving again if you want to “live long and prosper”. Here are some ideas to get you started and keep you on track.

EASE into the Best Shape of Your Life.

That’s right I said EASE! After all it is only January it’s never too late to do the right thing by your body. The reason most diets and exercise programs fail is people ask too much of themselves and expect to see results too soon. We all know the story of the tortoise and the hare. Well, this story is not a classic for nothing. A killer diet coupled with a killer workout is a resolution killer. It’ll never work. Over my thirty-year career, having seen hundreds of these types of programs, including my own, fail, I’ve developed a method that works for virtually anyone.

Of course, be sure to check with your doctor before beginning this or any fitness program.

First, weigh in. You don’t need to tell anybody how much you weigh, but you need to know. One pound = 3500 calories. So, to lose a pound you have to either not eat, or exercise off 3500 calories. The right way is to do a combination of both. But start slowly and build up at your own pace. You need to break your goals up into small chewable bites.

Say you want to lose 20 pounds. Break that up into 5-pound increments.

And don’t try to lose 5 pounds in a week or two. The first 5 pounds is the hardest, so give yourself a full six weeks to lose it, while easing into a fitness program. After that you can safely lose about 1 pound a week.

Here’s how it works.

Get a notebook and write down everything you put in your mouth for the first week. Get a calorie book and look up everything you ate every day. If you’re like most people, you’ll be shocked by how much food that is. Also look at your food labels. For instance, if your ingredients on your tomato sauce don’t look like this, you might want to consider switching brands.

You’ll be surprise how much sugar, saturated fat and just plain gunk you’ll find in unlikely food products like tomato sauce. Eat as much fresh food as you can.

Aerobic exercise carries tremendous health benefits. It also burns calories, boosts your metabolism and keeps you in a positive frame of mind. So, that first week, make it your business to do 10 minutes of aerobic exercise, like brisk walking, every day.

The second week, eat everything you normally eat, but cut your portions in half.

Try to exercise 15 minutes a day. The week you first cut your portions down is usually the toughest. But it gets easier.

By week three you should be looking at the kinds of food you eat and trying to eliminate the empty calories; sugary soft drinks, salty snack foods, fat filled fast food etc. Start consuming smart calories .Try to substitute foods you actually like, foods with fewer calories that fill you up and have some nutritional value.

Try not to eat more than 1500 calories a day.

Gradually build up your aerobic exercise until you’re doing a half hour every day.

After six weeks you will be on a fitness program you can stick with and you’ll probably have lost your first five pounds.

You’ll be eating smarter, feel and look better, be healthier and more equipped to stick with it for the next 5 pounds and the next and the next.

Check out my New Year, New You Specials at www.mirabaiholland.com

TAKE CHARGE OF YOUR HEALTH & FITNESS: 7 DAY FREE TRIAL AVAILABLE ON MIRABAI’s ALL ACCESS ONLINE EXERCISE CLUB. GET 35 WORKOUT VIDEOS FOR ONLY $99 a year! INFO CLICK ON THIS VIDEO

NEW! Moving Free Ballet Barre Workout With Chair

AVAILABLE ON MIRABAI’s ALL ACCESS ONLINE EXERCISE CLUB. GET 35 WORKOUT VIDEOS FOR ONLY $99 a year! INFO

For more info on women health coaching and fitness at home exercise programs come and visit me at www.mirabaiholland.com and be Fabulous Forever!

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TAKE CHARGE OF YOUR HEALTH! GET STRONG, LIVE LONG! For more info on health and wellness programs please visit www.mirabaiholland.com

SPECIAL PRICE JUMP-START HEALTH COACHING PACKAGE CLICK HERE

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FABULOUS FOREVER HEALTH QUIZ

Posted on December 25, 2020 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 so you can be Fabulous Forever. Test your Fabulous Forever health IQ with this at home quiz. Answers are at the end.

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. 118/75
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.b,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

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Holiday Exercise: Dance Your Blues Away

Posted on December 12, 2020 by Mirabai

Holiday Exercise: Dance Your Blues Away!

I find myself as you may too, during these times of social distancing feeling a little blue. So I dust off my sneakers and get ready to move because I know cardio exercise improves mood and can keep us more balanced and able to cope.

Research shows that cardio exercise improves mood because it increases levels of serotonin and endorphins in the brain. These are important neurochemical transmitters, which help to elevate and stabilize your mood.

In fact one of the known causes of depression is a lowered level of serotonin. Aerobic exercise can be as effective as medication for relieving mild to moderate depression in many cases.

More Reasons Why Cardio Exercise Improves Mood

There is more to cardio exercise than serotonin and endorphins. It helps lower adrenaline, a chemical associated with stress to help promote relaxation. And as you become more fit you feel better about how you look and feel. This can give you a positive outlook in general. Try some easy aerobics. You may just cardio dance your troubles away. I make sure I’m exercising aerobically most days of the week, at least for 30-60 minutes. I not only feel my spirits lift while I’m exercising but for many hours afterwards. So try my take on the old Arlen & Koehler song lyric that Judy Garland sang, “forget your troubles, come on get happy” you can exercise your blues away.

Take a look at my New Online Workout Club. We have 35 workouts and more coming.
“It’s time to workout those blues away!

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Holiday Exercise: Dance Your Blues Away

More Reasons Why Cardio Exercise Improves Mood

Take a look at my New Online Workout Club. We have 35 workouts and more coming.
“It’s time to workout those blues away!

50% OFF TOTAL MEMBERSHIP ONLINE WKOUT CLUB Code: HOLIDAY20 CLICK HERE

SPECIAL THREE 30 MINUTE SESSIONS HEALTH COACHING PACKAGE ($59.50 PER SESSION) CLICK HERE

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New Year Fitness Resolutions often fail!

New Year Fitness Resolutions: Myth #1: Pain Equals Gain

New Year Fitness Resolutions: Myth #2: A Taskmaster Equals the Best Teacher

New Year Fitness Resolutions: Myth #3: Pumping up the Volume Equals Pumping up Your Physique

New Year Fitness Resolutions: Myth #4: Fitness Equals a Fight Against Your Body

New Year Fitness Resolutions: Myth #5: Force Equals Fit

Fabulous Forever Health I.Q. Test Yourself Now!

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

More Reasons Why Cardio Exercise Improves Mood

Take a look at my New Online Workout Club. We have 35 workouts and more coming. “It’s time to workout those blues away!

50% OFF TOTAL MEMBERSHIP ONLINE WKOUT CLUB Code: HOLIDAY20 CLICK HERE

SPECIAL THREE 30 MINUTE SESSIONS HEALTH COACHING PACKAGE ($59.50 PER SESSION) CLICK HERE

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

Take a look at my New Online Workout Club. We have 35 workouts and more coming.
“It’s time to workout those blues away!