Getting Fit: Find Fabulousity!

Posted on June 27, 2020 by Mirabai

Getting Fit: Find Fabulousity!

I was back in my home town recently, where I taught for over 20 years. I missed my ladies so I decided to take some of my former students out for tea and dessert.

I thought for a minute the dessert part was a bad idea when a couple of them wouldn’t eat a piece of cake in front of me. But when I dug in, moderately of course, the party got started in earnest. Ever the moderator, I asked them each to share things that were important in their lives over the past year.

As we went around the circle, they spoke of getting pregnant, daughter’s weddings, losing your job, becoming a gym rat, outliving heart disease, surviving menopause, the joy of grandchildren, and a trip to China.

Maybe because I was their host, the conversation drifted toward how getting fit had changed their lives.

They shared stories about feeling invisible, not sexy, not pretty, having no energy and feeling like a lump. One remembered showing up in my office, tearing her hair out saying my doctor told me I need to do something, I’ve got serious health issues, but I hate to exercise. What do I do?

She said, I told her “I’m going to give you exercise you can look forward to instead of dread.”

Getting Fit: Find Fabulousity!

Most of my work is done with women who haven’t been active in a while. My coaching style is to start people wherever they may be physically and emotionally and get them moving, gently, and pleasantly. If the first experience is pleasant, you’ll want a second and the third and so on. Sustainability is the key to getting fit and staying fit successfully. And that’s what happened with these ladies. But something else remarkable happened too.

They told me getting fit had given them the self confidence to pursue things they would never have dared to try; that the change in their bodies had kindled a change in the way they saw themselves. Instead of feeling invisible they felt fabulous and that Fabulosity had spilled over into the rest of their lives. As much as I would love to take all the credit for this transformation, I think that it boils down to healthy body, healthy mind;

Getting fit was the key that unlocked the door to their potential.
Pretty cool huh?

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?

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LOSE WEIGHT NOW!

Posted on June 20, 2020 by Mirabai

Do you want to lose weight?

You might be asking should I weigh or not to weigh, that is the question. Whether ’tis nobler in the mind to suffer the slings and arrows of knowing one’s outrageous weight, or to take arms against a sea of bulges by simply ignoring the scale and trying to eat less and exercise more. For some of us, the scale is a tool. For others, it’s the enemy.

LOSE WEIGHT

So let’s say your plan is to Lose 1lb a Week

Some health and fitness professionals have made a compelling case for ignoring the scale, saying that measuring one’s percentage of body fat is the most accurate way to track one’s fitness level.

It indicates a healthy body composition, regardless of height and weight. I agree that you should know your body fat as a baseline for fitness and fatness.

Here are some body fat guidelines according to the American Council on Exercise:

Body Fat Percentage for Women:

Athlete: 14-20 percent

Fit: 21-24 percent

Average: 25-31 percent

Obese: > 32 percent

Body Fat Percentage for Men:

Athlete: 6-13 percent

Fit: 14-17 percent

Average: 18-24 percent

Obese: > 25 percent

So why bother weighing yourself at all? When you’re trying to lose weight, it’s important to use any indication you can get that your efforts are paying off. It can take a couple of weeks before you see any difference in body fat. Your weight will change more quickly. Besides, there are relatively inexpensive scales that give you both your actual weight and your percentage of body fat.

My personal prejudice is to weigh yourself at least once or twice a week. I do, and I find that facing my weight on a regular basis helps me stay motivated. Believe me, there have been times when I’ve dreaded getting on that scale. But I do it anyway because no matter what it says, I feel relief. I find it liberating. Why? Because now I know where I am and what I need to do next. It helps me maintain a healthy weight. And I have one of those scales that also measures fitness to fatness, so I am able to keep track of that at the same time. I check my body fat every week or two.

In my practice I have helped hundreds of people lose weight. And many of them initially fight me about getting on the scale; and I understand this because I know that terror. Part of the process of losing weight is to prepare oneself to do it. If you are not psychologically ready to lose, stepping on the scale can be a real turnoff and actually deter you from losing weight. But once you’re ready, facing that number can jump-start your weight-loss program and keep you going.

I give my clients a baseline of their body fat percentage and get them to use the scale. Then we set up a diet and exercise plan. You can lose weight by diet alone. But dieting can reduce muscle mass along with fat. This becomes ever more important as we age. We can lose as much as 6 pounds of muscle tissue per decade as we age. And metabolism can slow down as much as 3 percent per decade. You can see that if left unchecked, you’re on a slow boat to obesity. Adding an exercise program may be all you need to turn this process around. Cardio exercise burns calories, and strength training raises your metabolism and builds lean muscle mass while you are losing. Losing about 1 percent body fat a month and one to two pounds a week is considered safe and realistic. Here’s the winning combination. Reduce calorie intake with diet, do cardio most days to burn calories, and strength train at least a couple of days a week to build muscle mass and increase metabolism.

So, I’ve made my case for using the scale as a tool, and I hope you’ll try it when you are ready. Regardless, to be or not to be at a healthy weight should not be in question.

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Walking Exercise

Posted on June 12, 2020 by Mirabai

WALKING EXERCISE

Scientists are still debating exactly when, where, how, and why the species that became us stopped scampering around on all fours, and began to walk erect.
But, with gradual anatomical changes over six or so million years,
we’ve gotten used to it, and at this point it, it feels quite natural. We can walk erect all day now and get from place to place, as people in many regions of the world do daily.

Although our current anatomy made it harder for us to climb trees, walking erect has spawned other things we’ve come to enjoy, like baseball, basketball, tennis, stand-up paddle-boarding, track and field, soccer, ice hockey, roller derby, walks in the park, hiking mountain trails, carrying a colicky baby around the room for hours. Okay, scratch that last one. How about dancing?

For better and worse, nowadays, most of us only have to walk from the car to the elevator, and walking has been relegated to recreation, or simply, exercise.
This brings me to the fact that walking is good for you. We all know that. But, just as a reminder, here’s a partial list of the health benefits of walking from Mayo Clinic

Some people think walking is so good for you they almost never sit. People work at standing desks and wear pedometers to count their steps. 10,000 is a common daily goal.

Others can’t stand to just stand. They’ve built desks onto treadmills and take meetings, type emails, and do their office work while walking. I’ve heard numbers like 10 miles a day in a treadmill while at work. Some believe treadmill desks boost productivity.

I’m a walking advocate and a walking enthusiast. However, as you may know, I believe in the ease in, start with a little, stay in your comfort zone, set attainable short term goals, build up to your ultimate goal over time, method of exercise.

Studies show that vigorous exercise has the most positive effect on the list of health benefits. The same studies also show that moderate exercise shows measurable benefits.

And, I know from personal experience that it’s more sustainable when it’s fun.

This, as you may have guessed, brings me to my pleasure principal. If I like something I do it because I like it. If it’s good for my health, so much the better.

It’s easy to like walking if it’s easy. Start with a pleasant gentle stroll, and if you build up at your own pace over time, it stays easy, even when you eventually build up to vigorous.

I think pedometers and heart rate monitor watches are good tools if you keep them fun. The prices have come down and they give you some valuable information.
But some of the fittest people I can think of, the people who walk everywhere every day because walking is their only mode of transportation, don’t use them. So you don’t absolutely need them.

Shoes are good, walking, running, cross training, or hiking shoes, if you can afford them. But I’ve been to countries where some of the fittest people can’t afford them. Some of the people I’m thinking of don’t have shoes at all. But, I do suggest activity appropriate shoes if you can afford them. Otherwise, just shoes will have to do. You can get plenty fit in just plain shoes if they’re comfortable to walk in.

Good posture is essential for walking. Stand and walk with your head over your shoulders, your shoulders over your hips, and the whole body line-up centered over the base of the feet. Don’t slouch forward or lean back. Try to keep your abs pulled in when you think of it. If you’re used to less the good posture, it may feel awkward at first. But, once you get used to it, I don’t think you’ll want to stand or walk any other way.

Music is the plane that flies you to your destination. So if you like music, plug in your ear buds and walk to your favorites. Try to pick music that helps you walk at a comfortable pace, not too fast or too slow. Stay in your comfort zone.

Do walk. Please make time in your day for it. Whether it’s outside, in a mall, on a treadmill, or in place. It’s in your nature. And, I think you’ll thank yourself for the effort.

Last but not least walking is an adventure. Here’s a video of something that actually happened to me while out walking. The camera just happened to be there.

Andiamo!

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The ELVIS Study: Bone Health & Fall Prevention

Posted on June 8, 2020 by Mirabai

Every May I write something about osteoporosis. May is osteoporosis month and I can’t say enough about this debilitating yet largely preventable bone disease.

By definition, osteoporosis is a disease that, over time, causes bones to become thinner, more porous and less able to support the body. Bones can become so thin that they break during normal, everyday activity.

I’ve written a number of articles about the importance of weight bearing exercise and a calcium and vitamin D rich diet in preventing osteoporosis. So today I’m focusing on FALL PREVENTION. So many osteoporotic fractures are caused by falls so anything that can prevent those falls should be on your radar.

An interesting fall prevention method that’s been getting a lot of attention lately is using a Whole Body Vibration platform. Research by the Russian and American space programs has long suggested that a piezo-electric effect caused by vibrating the body strengthens muscles, and may prevent bone loss. A recent German study ‘Erlangen Longitudinal Vibration Study (ELVIS) shows it can also greatly reduce falls.

You simply stand on the vibrating plate and shake for several minutes. How long and how vigorously you shake can be dialed to suit your personal body needs and fitness level.

Commercial versions of the vibration platform are available at gyms and rehab centers. Home versions are sold online and at sporting goods and health equipment stores. Prices for the home versions start at about $199.

And for traditionalist in all of us, it’s true, simple balance exercises can go a long way towards reducing your chances of taking a serious fall.

Try this simple exercise:

Stand erect near a wall (in case you lose your balance) hands at your sides.

Slowly raise one foot a couple of inches off the ground while shifting your weight to your grounded foot.

When you’ve got your balance slowly raise your arms over your head and reach for the sky.

As you get more comfortable, try raising your held-up foot farther up until it’s near the knee of your grounded leg.

*ELVIS STUDY: http://www.ncbi.nlm.nih.gov/pubmed/20306017

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Cardio Dance Routines Online May Improve Memory

Posted on June 6, 2020 by Mirabai

Cardio Dance Routines May Improve Memory
I became interested in cardio dance, 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 cardio dance 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.
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.

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. In these times of Gym Closures and Social Distancing, it can be pretty tough to get and stay fit. But take a look at my New Online Workout Club. We have 32 workouts and more coming.“It’s time to workout our hearts and minds!”

Here is a easy cardio dance video:

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Does Low Bone Mass Mean Osteoporosis?

Posted on May 16, 2020 by Mirabai

Nearly 30 years ago when I was in school, I wrote an exercise physiology paper on exercise and osteoporosis.

At that time there wasn’t much research available. But even then, the studies I found on tennis players, astronauts, and bed rest pointed in the direction that weight-bearing exercise could help maintain the bone density you have and even promote bone growth. I was intrigued. I’ve followed the research over the years and even created an osteoporosis exercise program.

In working with my clients, I often hear the question “what’s the difference between osteoporosis and low bone mass? (osteopenia) And what can I do about it?

Well to answer these questions, I have to start at the beginning.

Osteoporosis is a disease, which, over time, causes bones to become thinner, more porous and less able to support the body. Bones can become so thin that they break during normal, every day activity. Osteoporosis is a major health threat. 54 Million are at risk, nearly 80% are women.

Postmenopausal women are particularly at risk because they stop producing estrogen, a major protector of bone mass.

As we age some bone loss is inevitable. Women age 65 or men age 70 should get a bone mineral density test. If you have a family history of osteoporosis or other risk factors you may need a BMD much earlier.

The test is completely painless, non-invasive and takes only a few minutes.
It compares your bone mineral density to that of an average healthy young person. Your results are called your T score. The difference between your score and the average young person’s T-score is called a standard deviation. (SD)

Here is how to interpret your T score:

Between +1 and –1: normal bone density.
Between -1 and -2.5: low bone density (osteopenia).
T-score of -2.5 or lower: osteoporosis.

Until recently it was thought that if you had low bone mass (osteopenia) you were well on your way to getting osteoporosis. But it’s now known even at this stage bone loss can be slowed down, stopped and even reversed. You and your doctor will have a number of options depending upon your particular condition.

Many MDs like to start with a calcium and vitamin D rich diet coupled with weight bearing exercise. For many of us, that’s all we need. Others will require medication and there are many bone-building medications available.

Remember it’s never too early to start taking care of your bones. The more bone density you have as a young person the less likely to end up with osteoporosis later in life.

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

May is Osteoporosis Prevention Month! It’s Never Too Late To Take Care Of Your Bones!

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

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Osteoporosis: Is Your Thigh Bone Like The Eiffel Tower?

Posted on May 1, 2020 by Mirabai

May, is Osteoporosis Awareness Month.I first became interested in bones as a young dancer (about 200,000 years ago, in the Mid Paleolithic era). I was studying body alignment and I became fascinated with the skeleton and the remarkable living tissue that makes up our bones. I was intrigued by the intricate architectural structure of bone.

That interest led me to discover weight bearing exercise for bone building and to design Skeletal Fitness®, the first bone loading workout in the United States. In order to know how and why exercise works, here’s a quick look at how your bones work

There’s the smooth, hard shell we see on the outside called cortical bone, and the amazing crisscrossed, honeycomb like structure on the inside called trabecular bone. The combination of cortical and trabecular bone make our skeletons, strong, light, flexible and efficient.

The structure of trabecular bone is the secret ingredient. The trabecular bracing structure is located at precisely the correct angles to absorb the maximum force.

So when you jump over a puddle or run for a bus, it’s the trabecular bracing that directs the force to the strongest part of your skeleton and prevents a bone from breaking.

Most of us aren’t aware of our beautiful bone structure. But, it hasn’t gone unnoticed or under utilized.

The structure of trabecular bone was copied by the French bridge builder Gustave Eiffel, who wanted to build the tallest man-made structure in the world. When he built the Eiffel tower in 1889, he calculated the positioning of the braces in the curves of the legs to direct any force like high winds on the entire structure to the strongest area; the four legs. This is why the Eiffel tower continues to stand the test of time.

That’s fine for an iron tower. If part of it becomes weakened you can see it and fix it. But what happens to weakened or damaged areas of our skeletons?

I was astonished to find out that bones are pretty smart. They don’t grow to adult size and then stop.

Our skeletons are constantly getting rid of old weakened bone tissue and replacing it with new healthy bone. In a process called remodeling, old weakened areas are broken down and replaced with new well-formed tissue. Our bodies replace about 10 percent of our bone each year.

In bones with osteoporosis, the remodeling process has gotten out of whack.Those sturdy crisscrossed structures disappear and bones get weak and start to fracture. Fractures occur most often where there is the most trabecular bone.

The three areas most at risk for osteoporotic fracture are the spine has the most trabecular bone. So, if you have osteoporosis, the vertebrae start to squash under the weight of the torso. The thighbone at the hip is next. It can break just stepping off a curb. And the wrist will likely break if you put out your hands to catch yourself in a fall.

Osteoporosis Awareness Month

But there’s a lot you can do to prevent osteoporosis and maintain bone health. Weight bearing exercise like walking, jogging, aerobic dance and weight resistance training, stimulate the remodeling process and promote bone growth.

Exercise should be site specific. Do weight bearing and resistance exercises for the whole body but pay special attention to the areas most at risk; the spine, the hip and the wrist. Calcium and Vitamin D are also important. Remember your bones are living tissue. Take care of them and they’ll take care of you.

It’s Never Too Late To Take Care Of Your Bones!

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HEALTH COACHING ONLINE

Posted on April 21, 2020 by Mirabai

Health Coaching Online: On Skype or Phone In these times of Gym Closures and Social Distancing, it can be pretty tough to get and stay fit. In your last annual check-up (before the corona virus pandemic) 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?

At that time you may have joined a gym, hired a personal trainer, gone on a diet, or taken a walk? You might have done one or several of these because, after all, you knew you had to do something. Right? But how long was it till you threw up your hands and said, “ugh, I got started and now I’m off the track again.

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

And now because we have some free time on our hands you might be thinking about what you can do to really make those healthy changes stick for the rest of your life.

If you need some help, I have your back! Here’s a short video about my Health Coaching Technique

TAKE CHARGE OF YOUR HEALTH NOW! REMOTE: SKYPE OR PHONE 2 NEW OPTIONS!

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Weight Management: Thick & Thin

Posted on April 20, 2020 by Mirabai

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Weight management is learning to control portion size, eating a balanced diet, getting in touch with your hunger and exercising on a regular basis.

Now that we are all sheltering in place it is even more important to practice weight management.

Exercise has always helped to burn calories, lose body fat and keep muscle tone, but exercise alone will not keep your weight in check. Eating only when you are truly hungry can help you stay on track. Many of us engage in emotional eating: we eat when bored, depressed angry or even happy. To curb this tendency we must reckon with our inner selves. This can be getting on a scale, putting on a pair of pants that used to fit, and writing down what we are putting into our mouths.

For me, weight management is a constant struggle but it is one I embrace and so can you. Remember, the real reason for food is to keep us alive and well.

Weight Management Techniques

Choosing healthful foods is integral to feeling good and possibly preventing diabetes, cancer and heart disease and numerous other health problems. Between fast food and vending machines, it’s often a challenge to eat basic foods that are not prepared or processed with too much salt, sugar and preservatives. Yet a wealth of fresh vegetables, fruits, dried beans, whole grains and nuts are available if you just know what to look for and make time to prepare nutritious meals.

As we age, our immune systems become more vulnerable – especially if we are recovering from illness. The food and agriculture industries are allowed by the FDA to use a multitude of pesticides, antibiotics, hormones and even insect-based dyes to produce as much food as cheaply, and therefore profitably, as possible.

The movement toward organic foods and support for local farming in the U.S. has grown as more people become aware and concerned about the untested and unlabeled additives in our food supply. Although organic foods are often more expensive, the cost can be balanced by avoiding non-nutritious prepared foods – such as snack items, candy, sugary sodas and frozen meals – while choosing fresh produce, dried beans, whole grains and a limited amount of low fat dairy and lean meat and poultry.

Here is an important meal tip; eat a healthy breakfast. Why? Because it will give you energy to last through the morning so that you are not ravenous and prone to overeating at lunch. For the longest-lasting energy, balance three types of food in your breakfast: A serving of whole grains (a piece of whole wheat toast, a half-cup of oatmeal or a serving of whole-grain cereal per size listed on the package); two servings of fruits (which can include a glass of 100 percent juice) and a bit of low fat protein – such as yogurt, an egg, reduced-fat cheese, or skim milk on whole grain cereal. In calories and nutrition, it will beat a sugary, fatty pastry any day. Studies show that women who eat a healthy breakfast each day have an easier time maintaining a healthy weight.

Informative food-related web sites are:

Center for Science in the Public Interest (www.cspinet.org)
American Institute for Cancer Research (www.aicr.org)
USDA Food and Drug Administration (www.nutrition.gov)
Organic Consumers Association (www.organicconsumers.org)

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Online Workouts For Women 50+

Posted on April 5, 2020 by Mirabai

In these times of Gym Closures and Social Distancing, it can be pretty tough to get and stay fit. Exercise is as important as ever, maybe more important
But you need to Exercise Smart
Convenient 24/7 online access on your Computer, Tablet, Smart Phone or TV, (via HDMI) to the Workouts you need
Get a full year membership now to this Online Workout Club for just $49.50 (50% off regular price limited time)
Visit MovingFreeWithMirabai.com
Click NEW JOIN WORKOUT CLUB
Select TOTAL MEMBERSHIP: ALL ACCESS Use discount code FAB at checkout, and get ready to ease into the best shape of your life

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Moving Free With Mirabai

Healthy Living Blog 50 + On Demand Workouts

LOSE WEIGHT NOW!

LOSE WEIGHT

So, I’ve made my case for using the scale as a tool, and I hope you’ll try it when you are ready. Regardless, to be or not to be at a healthy weight should not be in question.

Walking Exercise

WALKING EXERCISE

The ELVIS Study: Bone Health & Fall Prevention

Cardio Dance Routines Online May Improve Memory

Here is a easy cardio dance video:

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

Does Low Bone Mass Mean Osteoporosis?

Osteoporosis: Is Your Thigh Bone Like The Eiffel Tower?

Osteoporosis Awareness Month

HEALTH COACHING ONLINE

TAKE CHARGE OF YOUR HEALTH NOW! REMOTE: SKYPE OR PHONE 2 NEW OPTIONS!

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

Weight Management: Thick & Thin

Weight Management Techniques

Online Workouts For Women 50+