Aqua Ballet Lower Body Workout

We are filming for several hours a day starting at the crack of dawn. The weather is cooler but not for long. My only relief has been to strip off my workout clothes, which are almost pasted to my body, jump into a swimsuit and plunge into the pool. After about 45 minutes of laps back and forth (I’m so motivated from watching all these Olympic swimming trials on TV) I get an idea. What if I try some ballet barre exercises in the water, holding on to the side of the pool? Aqua Ballet Barre, not such a bad idea I’m thinking. So I try one of my on land favorites for my legs and butt. I like it! I can really feel it working. It may be even more effective with the water for added resistance.

Try it yourself.


Stand facing front, heels together, feet turned out. Hold on to the edge of the pool with your right hand. Slowly bend left knee, bringing foot up to right knee forming a triangle. Slowly stretch leg in front of body. Then bring foot back to the knee of the standing leg and return to the starting position. Repeat 4 times to the Front, Side, and Back.

Turn around and repeat exercise on the other leg holding on with your left hand.

Below are Aqua Ballet Workout Photos

Aqua Ballet









As far as the latest in my world of health and wellness, please check out this health coaching video. If 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,





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

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Fashion Flash Monday

Fashion FlashIts Fashion Flash Monday, the best online weekly for women 40 plus.

Barbara Grufferman is our fabulous host and the creator of her outstanding website Best of Everything After 50.

Fashion Flash

We are a fantastic team of expert bloggers giving you the most up-to-date fashion, beauty, fitness, and lifestyle info, tips and products. Click here to get the latest.

For more info on women health and fitness and at home exercise programs for women over 50 visit

Also if you need help getting started check out my Health Coaching Service specially designed for women over 50
Get ready for summer with this Aqua and Land Workout!

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It’s Fashion Flash Monday

Fashion Flash Women Over 40

Fashion Flash Women Over 40

It’s Fashion Flash Monday! Our host is Cindy from Prime Beauty, the beauty resource for women 40+ in the prime of their lives. Her articles give us the latest on new beauty products, skincare and make-up tips. Check out Prime Beauty’s giveaways too.

Here’s the latest info and tips from our Fashion Flash Bloggers this week. Topics include: exercise may reduce breast cancer risk, ancient beauty secrets, ballet barre workout in the water, pros and cons of your favorite American veggie, and how to look fabulous in only 15 minutes.

Recent Study:


Fashion Flash strength-training.jpg

A recent study at the University of Alabama with older women concluded that the exercise sweet spot is about 40 minutes of cardio twice week and a full body strength workout on 2 alternate days.

The group that exercised more, up to 6 times a week did not achieve better results, and reported less energy for daily activities.  So more is not always better!

So many of my clients ask me how much exercise should they do to get the best results.

Many of my clients have gotten effective and sustainable results by exercising 3-5 days a week. They say mixing up their routine also helps them stay on track so they look forward to exercising instead of dreading it. I always say “exercise should be a pleasure not a chore. Getting fit shouldn’t feel like getting your teeth drilled.”

There are those days when you body tells you to take a rest. If you aren’t feeling well or didn’t get enough sleep the night before, you might be better off doing a lighter workout or skipping exercise that day.

For info on in home exercise programs, weight loss, and health topics visit





Arm Workout: Cool-Down & Tone-Up

Arm WorkoutWith this summer’s heat wave in full sizzle, it’s time to jump in the water and cool off as best you can. And it’s also the time for your arms to look fabulous in sleeveless or short sleeved blouses. Here is an Arm Workout you can do at the beach, the lake or the pool.

Arm Workout Exercises: Stand in water shoulder height with your feet at least hip width apart and knees slightly bent, breathing normally. For all exercises keep water weights or air filled water bottles submerged. If you are just getting started you can use your hands as paddles for less resistance than aqua weights or plastic bottles.
Weights with water for less resistance. Less water for more resistance.

Rows:Arms and Back

Keep weights just below the surface and using the broad side for resistance, push one water weight straight out in front of you while pulling the other straight back behind you. Then switch directions keeping the weights in the water the whole time.


Extend arms in front of chest, palms down. Move arms straight down and extend in back of your hips.

Biceps: Upper arms/forearms

Arms are at sides palms up. As you hold the weights. Slowly pull arms as you bend elbows and bring weights up to your shoulders. Then lower them back down.

Do this arm workout every other day. You need at least 24-48 hours between so your muscles have a chance to adapt and grow.  It should take you only about 10-15 minutes so this arm workout is easy to fit into any busy schedule.

And of course it will help you look and feel Fabulous Forever!


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It’s Fashion Flash Monday June 17, by Mirabai Holland, ©2013

Today’s Fashion Flash host is Staness from

She has created a 12-week plan to help women regain their equilibrium and take their lives as they go through pre and post menopause.

Also this week in Fashion Flash get the latest in beauty, health, fitness and fashion. Let us know your thoughts!

Take a water walk to help you stay cool while improving core strength and balance.

For more easy exercise videos and workouts for women over 50 visit