It’s Fashion Flash Monday!

Posted on October 27, 2014 by Mirabai

This week’s Fashion Flash host is the No Nonsense Beauty Blog by Deb Chase. We all want to look and feel beautiful. But there’s more beauty nonsense flying around than there is polin in the air. Deb cuts through the beauty blah blah and offers you real solutions to real beauty issues.

The rest of us Fashion Flash bloggers are no slouches either. We’ve got the real deal in 40 + Fashion, Beauty, Health & Fitness, and Real Deals for the Personal Shopper in all of us.

Menopause and Weight Gain: What You Can Do About It

A study from the Mayo Clinic has revealed that menopause and weight gain are linked because proteins that store fat do it better when estrogen is lost after menopause. They also cause fat to be burned by the body more slowly so weight gain after menopause is hard to fight. Something else happens too. A study in the Journal of Obesity points out that post menopausal women gain about 12 pounds following menopause. And even women that don’t see weight gain after menopause experience a shift in body shape that expands their waistline.

That’s because lower estrogen levels cause fat to shift from hips and thighs to the belly. Belly fat has been linked to higher incidence of heart disease. So menopause and weight gain is a serious health issue, not just a cosmetic one.

The only way to get rid of that belly fat is to lose weight everywhere and sculpt your body with exercise. Let’s talk calories. 1lb of weight equals 3500 calories. So to lose 1lb a week exercise 200 calories off with about a half hour of moderate cardio a day and eat 300 calories less every day. That 500 hundred multiple by 7 days will get you on the track to lose one pound per week. What can make this process easier is combine cardio with strength exercises. Try this anti menopause and weight gain routine. Monday, Wednesday, and Friday do 30-60 minutes of moderate cardio exercises like brisk walking, swimming, biking jogging, or dance exercise videos.

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I’d like to offer you a 15% discount on any of MY DVDs. FAB FALL is the coupon code at checkout!Enjoy the intelligent way to get and stay in shape! Check out www.fabulousforever.com

Yours In Health,
Mirabai

Offer Good Until December 1, 2014

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Osteoporosis Prevention Workout

Posted on May 8, 2014 by Mirabai

An Osteoporosis Prevention Workout can go a long way towards protecting bone mass and preventing falls that can cause a fracture. 44 million of us are at risk for Osteoporosis. The vast majority are women. Women often develop Osteopenia (low bone mass that can lead to Osteoporosis) in the first few years after menopause because they lose bone-protecting estrogen. One of the symptoms of menopause is bone loss.
The good news is bones are living tissue. They can become denser with weight bearing and resistance exercise.

When working out your bones it’s important to load the areas most at risk for fracture: the spine, the hip, and the wrist. Here are 3 easy Bone Loading exercises, one for each of those areas, you can do using a pair of hand weights or a couple of soup cans. Use a weight that makes the exercise feel somewhat hard after 8 reps. Remember to always exhale on the exertion. Do 8-15 reps of each of these exercises. Start where you’re comfortable and build up.

Osteoporosis Prevention Workout

And of course always consult your doctor before beginning this or any exercise program.

Double arm row: Loads Spine

Start with arms in front of you, weights together.
Slowly row arms back, bending elbows bringing weights to chest height.
Squeeze shoulder blades together, without shrugging your shoulders.

Lunge – Loads Hip and Femur (thigh bone)

Stand tall, feet about shoulder width apart, hands and weights at your sides.
Keep body erect and lunge forward with left foot, bending both knees to help facilitate the move. (Right heel comes off the floor). Your front knee should be aligned over the second toe of that foot and your weight should be centered between your front and back foot.
Hold for 8 seconds, (remember to breathe) return to starting position and repeat lunging with right foot.

Wrist Curls

Hold arms in front of you palms up.
Using only your wrists, curl weights toward your body until knuckles are facing the ceiling.
Slowly lower and repeat.

Remember, it’s never too early or too late to start working out your bones!
For more information on Mirabai’s Skeletal Fitness Workouts please visit https://www.mirabaiholland.com

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Fashion Flash For Women 40+

Posted on November 11, 2013 by Mirabai

Today’s Fashion Flash Host is Staness from Menopausemakeover. Staness’s advice has helped thousands of women over 40 enjoy a more comfortable, and vital life while transitioning through pre and post menopause. Click for the real deal on beauty, health and aging for women over 40.
While you’re at it, have a look at the latest Autumn ideas we Fashion Flashers have put together for you.

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It’s Fashion Flash Monday Best Blog For Women Over 40

Posted on September 30, 2013 by Mirabai

It’s Fashion Flash Monday for women over 40 and our host this week is Deborah Boland from Fabulous After 40.

Deborah provides the very best info and advice on style, beauty, trends, shopping, deals and finds for women over 40. She generously shares her own brilliant insights based on credible sources and research to help all of us stay Fabulous! And don’t forget your chance to win a fabulous faux fur coat from Donna Salyers this month, by clicking here.

This week our Fashion Flash Blog for women over 40 is full of great topics: Fab affordable moisturizers, combining art and fashion for a stunning look, an easy Pumpkin Goat Cheese Risotto Recipe, New Fall Plus Size fashions, current Menopause news, and more….

Since September is Menopause Month I’d like to share this new exercise study that showed that regular exercise did not reduce the intensity or amount of hot flashes in post menopausal women. However, those women that exercised on a regular basis slept better and were less depressed. Guess what? Many of my clients (myself included) who were avid exercisers also said their hot flashes did not diminish. But they experienced less mood swings and had more energy than others who exercised less or not at all.

For more info on women health and fitness and at home exercise programs for women please visit my website

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Fitness and Wellness IQ: Test Yourself By Mirabai Holland © 2012

Posted on December 28, 2012 by Mirabai

Test your fitness and wellness I.Q. today. It can greatly increase your longevity. If you haven’t been physically active or done regular exercise for a while, it may be hard to know what to do.
Fitness And Wellness 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. 120/80
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. 44 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. lightheadedness

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. a,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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Moving Free With Mirabai

Healthy Living Blog 50 + On Demand Workouts

Tag Archives: menopause

It’s Fashion Flash Monday!

Menopause and Weight Gain: What You Can Do About It

Osteoporosis Prevention Workout

Osteoporosis Prevention Workout

Fashion Flash For Women 40+

It’s Fashion Flash Monday Best Blog For Women Over 40

Fitness and Wellness IQ: Test Yourself By Mirabai Holland © 2012