Holiday Exercise!

Posted on November 21, 2021 by Mirabai

Holiday Exercise!

With the holidays around the corner again those old familiar fears are rearing their ugly heads. For me it’s: how am I going to get through this with my sanity and how am I going to keep from gaining a ton?

Exercise has always been my catchall solution, like Windex for the father of the bride in that movie My Big Fat Greek Wedding.

As those of you who read my column know, during the holidays I pretty much throw up my arms and prudently sample every goodie that comes my way. But I emphasize the word SAMPLE. If I come to the table hungry those samples could get quite large, so I use my Windex (I mean holiday exercise; I don’t use real Windex) to help me through.

Holiday Exercise Tips:

Here is a short video to kick start your Holiday Exercise:

Endorphins make you feel like all is right with the world. Maintaining sanity becomes much easier after a good workout. They also tend to suppress your appetite. 30 minutes or so of aerobic exercise is enough to get your body to release those endorphins and it burns about 200- 300 calories. Strength training about a half hour every other day burns about 200 calories. It also raises your metabolism and keeps it up for hours after you’ve finished exercising. You see where I’m going here?

If you get started now you can stay sane, get in shape, reap all the health benefits daily holiday exercise has to offer, maintain or even lose weight, and get a jump on the 2 most popular New Year’s resolutions: Get in shape and lose some weight. Not bad.

HOLIDAY HEALTH & FITNESS DEALS

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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!

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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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Belly Fat: How to Lose It!

Posted on March 6, 2020 by Mirabai

Belly Fat: How to Lose It!
Once upon a time, not so long ago, belly fat was a sign of prosperity. Much to our chagrin, that little, or not so little belly, it’s actually a sign that you may be at risk for some serious health issues like Heart Disease, Diabetes, and High Blood Pressure, among others.

Also many women after menopause see a thickening of their waistline due to hormonal changes.

Whatever the cause, the evidence is clear. Apple shaped people are more at risk!
So, how much is too much belly fat?

It’s all about your waist size. For women it’s a waist measurement of 35 or more.

So, okay you say, I’ve got too much belly fat. What can I do about it? I’ve heard there’s no such thing as spot reducing.

While that’s scientifically true, there’s a lot you can do to target any specific area of you body for work.

Aerobic exercise can burn calories and help you lose weight in general. Targeted ab exercises can help you develop lean muscle mass in that area and help flatten your tummy.

Full body strength training can raise your metabolism and help you return your body to its youthful shape.

Belly Fat: How To Lose It Exercises

Here are a couple of exercises you can do to strengthen and firm up that area to help you whittle away belly fat and replace it with muscle.

Try using the old army exercise of sucking in your tummy during every day activities, pulling your navel back to your spine.

And you can try this exercise to help you firm up faster. It tones the center as well as the sides of your abdominals.

Lie down on your back and bend one knee up towards your chest.
At the same time, turn you torso and point your opposite elbow toward the knee.
Start with a few: work up to 20 repetitions over several weeks.
Then do 20 reps, take a short break and do another 20.

Putting weight on around your middle is easy. Taking belly fat off is hard. Unfortunately there’s no secret formula. Take a no nonsense look at your diet. Reduce your potion size and cut out empty calories. Start exercising slowly, and progress in your comfort zone. Chances are that pretty soon you’ll be able to find your shoes simply by looking down.

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Obesity Scary Numbers

Posted on August 10, 2018 by Mirabai

Mirabai Holland says “What a wonderful melon!”

Fitness=Longevity. We all know that. But scary obesity numbers proves we’re ignoring the wake up call. Why will there be a 33 % increase in obesity and a 130% in severe obesity in the next 20 years? (Institute of Medicine)

There’s an atmosphere of over indulgence created by the people who want to sell us stuff. More is better. Bigger is a sign of your success. It’s UPSCALE and we’re taking it quite literally. Hey I like stuff, but it’s gone too far. And it’s gotten uncomfortable.

Between the human cost in quality of life and the astronomical predictions for health care costs, a realistic approach to sustainable wellness has to be the next trend.

It’s like global warming. If we don’t do something about it, we’re done for.

OBESITY NUMBERS RISING:

The Institute of Medicine recognizes this cultural trend and has come up with some pretty stiff recommendations for government, corporations and individuals. They want to establish guidelines for healthy meals in schools, restaurants and public events. They want corporations to start marketing healthier food to children, and they want us all to exercise daily.

Exercise more, sure. Eat healthier, a no brainer but to actually find the sustainable way to keep doing it and then to instill the people you love around you to do it too goes much deeper.

Here are a couple of things you can start with. Fresh produce, organic if you can afford it. It can get pricey. Read labels. I remember going to the grocery store with my mom a few years before she died. She thought of herself as a gourmet but in the store,

I realized she never read labels. She ate stuff that had high sugar, fat and preservatives in it. I said “Hey Ma, take a look at this tomato sauce you just put in your cart”; it’s got a lot of sugar in it. Empty calories for what? Haven’t you noticed that when you eat stuff with sugar you just want more and more of it. Break the chain of craving. To her credit, she listened and changed about half the things she was eating. Better late than never!

Then there’s exercise.If you are going to exercise be active in a way that brings some joy into your life.

Find a few physical activities that you can do consistently. Just mix it up, walk with a friend and gossip, play a game, dance to music you like, and keep on doing it for the rest of your life.

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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Easy Abs and Butt exercises by Mirabai Holland

Posted on February 15, 2013 by Mirabai

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Moving Free With Mirabai

Healthy Living Blog 50 + On Demand Workouts

Tag Archives: lose weight

Holiday Exercise!

Holiday Exercise Tips:

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

Lose Weight Now: Talking Off The Pounds!

Lose Weight Now: Talking Off The Pounds!

Lose Weight Now: Talking Off The Pounds!

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.

Belly Fat: How to Lose It!

Belly Fat: How To Lose It Exercises

Here are a couple of exercises you can do to strengthen and firm up that area to help you whittle away belly fat and replace it with muscle.

Obesity Scary Numbers

OBESITY NUMBERS RISING:

Easy Abs and Butt exercises by Mirabai Holland

Holiday Exercise Tips:

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

Lose Weight Now: Talking Off The Pounds!

Lose Weight Now: Talking Off The Pounds!

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.

Belly Fat: How To Lose It Exercises

Here are a couple of exercises you can do to strengthen and firm up that area to help you whittle away belly fat and replace it with muscle.

OBESITY NUMBERS RISING:

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