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Aqua Exercises by Mirabai Holland.mov
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Talking Off The Pounds
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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 knock off a few winter 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.
So 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 classes and work with 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.
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 those pounds off more than I wanted the rest of that bagel.
So if you are looking for some support, why not try talking to your best friend, you![tag] end read [/tag]
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3 Easy Exercises for Skeletal Fitness By Mirabai Holland, MFA © 2011
Those of you who read my column regularly know that in May, Osteoporosis month, I always write about Osteoporosis.
With 12,000 boomers a day turning 65, that’s one every 8 seconds for the next 18 years; and with 50% of women over the age of 50 projected to have an osteoporosis related fracture in their lifetime, I thought I’d be a little practical this year and give you a mini workout to help you protect your bones. Our bones are living tissue and grow stronger with weight bearing and resistance exercise. This is called Bone Loading.
And since the three areas most at risk for Osteoporotic fracture are 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.
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.
The National Osteoporosis Foundation has a wealth of information on your bones and Osteoporosis on its website www.NOF.org
And for more information on bone loading exercise visit www.movingfree.com
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Women Fitness Strength Training Workout by Mirabai Holland, MFA www.mov…
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Exercise Smart: Remember The Tortoise And The Hare! By: Mirabai Holland, MFA © 2013
Have you started that exercise program that you promised yourself? If not, you’re not alone. Only about 8% of Americans keep their New Year’s resolutions, and starting an exercise program is a particularly tough one. The very thought of knocking yourself out with exercise every day makes you cringe. Me too. It reminds me of the old story of the guy who beats his head against the wall. When his friend asks, “ Why on earth are you doing that ”, the guy replies “Cause it feels so good when I stop”. Crazy? Maybe. But that’s what’s going on with fitness today. We’re told we have to push our selves beyond all reason to get fit and then maintain with some austere, joyless regimen forever. Yea, can’t wait.
Well that’s just nonsense. Exercise should be something you look forward to instead of dread. You can get every bit as fit without the drudgery. I’m not saying that you should never do vigorous exercise. I’m saying don’t do it until your body is ready to enjoy and benefit from it. It’s not exercise Light; it’s exercise SMART.
So here’s the plan. The first step is get up and move. Start today and spend 5 minutes doing something really easy like putting some favorite music on and dancing around. Or take a 5-minute walk.
Try to do this at the same time every day, the earlier the better.
Pick something fun, something you can look forward to doing again tomorrow.
Do 5 minutes a day until it gets too easy. Then add another 5 minutes.
The idea is to ease up to 30 minutes of moderate movement a day.
This may take weeks or months. It doesn’t matter how long it takes.
Trying to go too fast is what makes people quit. Remember the tortoise and the hare!
If you have already started apply this gradual method to any program you’re on. It will help you stay on track.
Let me know how you’re doing. If you have any questions or comments my email is at the bottom of this article.
Of course always consult your doctor before beginning this or any exercise program.
You can contact Mirabai at: askmirabai@movingfree.com
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MOVING FREE WITH MIRABAI
Holiday Moderation: Bah, Humbug!
By Mirabai Holland, MFA ©2010
http://www.movingfree.com/
Mirabai Holland M.F.A. legendary fitness pioneer, specializing in preventive and rehabilitative exercise. Her Moving Free® approach to exercise is designed to provide a movement experience so pleasant it doesn’t feel like work.
By Mirabai Holland, MFA ©2010
http://www.movingfree.com/
Mirabai Holland M.F.A. legendary fitness pioneer, specializing in preventive and rehabilitative exercise. Her Moving Free® approach to exercise is designed to provide a movement experience so pleasant it doesn’t feel like work.
It’s starting again. All that advice about how not to gain weight, how to reduce stress and how to stay on your fitness program during the holidays. Well good luck with that. For years I’ve been giving out advice of my own. Moderation I’ve always say, “Just take a little taste of everything”.
Exercise on holiday mornings. Huh? Well, I’m throwing up my hands this year, kind of.
I’m not going to tell you to just take a little taste of pie when you really want to eat the whole piece, nor to bypass that great stuffing that you only eat once a year. Life is short and this behavior is not the culprit anyway. The fact is holidays are a time to embrace life, be social and enjoy activities bordering on the excessive.
And when you come right down to it, it’s not what you do during the holidays, it’s what you do the rest year.
So, if you really need to hear about moderation in your daily life, here goes.
Know that every pound equals 3500 calories and all calories are not created equal. Some are more nutritious than others and some are downright empty. Try to make healthy food choices, watch your portion size and read your labels.
Get at least a half an hour of moderate exercise most days of the week.
Take a few minutes to do something for yourself, something you like, every day.
For instance, every morning when I get up, I kiss my cat.
Exercise on holiday mornings. Huh? Well, I’m throwing up my hands this year, kind of.
I’m not going to tell you to just take a little taste of pie when you really want to eat the whole piece, nor to bypass that great stuffing that you only eat once a year. Life is short and this behavior is not the culprit anyway. The fact is holidays are a time to embrace life, be social and enjoy activities bordering on the excessive.
And when you come right down to it, it’s not what you do during the holidays, it’s what you do the rest year.
So, if you really need to hear about moderation in your daily life, here goes.
Know that every pound equals 3500 calories and all calories are not created equal. Some are more nutritious than others and some are downright empty. Try to make healthy food choices, watch your portion size and read your labels.
Get at least a half an hour of moderate exercise most days of the week.
Take a few minutes to do something for yourself, something you like, every day.
For instance, every morning when I get up, I kiss my cat.
If you’re already doing this then you’ve got nothing to worry about this holiday season.
If not, you have my humble suggestion for a New Year’s resolution.
Send your Moving Free with Mirabai questions to: askmirabai@movingfree.com
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Link Between Anger and Cholesterol?
Q: For years people have said, that getting angry can raise your blood pressure but I recently heard that it can also raise your cholesterol. Sounds crazy. Is there any truth to this?
A: Yes its true.
A study with 103 healthy mid-aged women conducted by the University of Maryland and published in the Journal of Behavioral Medicine found that women with angry dispositions, given to frequent outbursts of temper, had higher cholesterol levels than those who were more even tempered. What all these women had in common besides having a short fuse is they were all sedentary and deconditioned.
But what I found most interesting is the study also found that having a short fuse didn’t elevate the cholesterol in women who were physically fit.
So the message here is if you are not already exercising on a regular basis, its time to get going. Even 30 minutes most days of moderate exercise can do the trick.
Then go and scream to your heart’s content.
Send your Moving Free® with Mirabai questions to: askmirabai@movingfree.com
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The Pleasure Principle
Summer is upon us and we’re scrambling to get into shape. So I thought I would talk about one of the most important aspects of any fitness program, pleasure.
If you like it, you’ll do it. If you don’t, you won’t.
The popular trend right now in the fitness industry is boot camp style workouts that basically whip you into shape.
This type of exercise may be some people’s idea of fun, but for many of us who have had trouble getting or staying on an exercise program it’s just not sustainable.
Exercise should be a pleasure not a chore.
That thought played over and over in my head as I watched two distinct sets of bicyclists on their daily rides.
Near where I live there is a road that has two bike paths on it. There is one for serious touring bikers and one for slower traffic.
The serious group is just that, SERIOUS! – Featherweight bikes with drop handle bars, tiny seats and pedals that require clip-on shoes. They wear flaming color form fitting hi-tech clothes that slip the air, wick the sweat and have hidden pockets for keys and snacks.
They stream along at high speed, and with their bodies bent over for aerodynamic position, helmeted heads lurched forward, they look like a flock of supersonic tropical birds. There is a grimace on every face, but this is the type of exercise they enjoy.
They’re working hard and wouldn’t have it any other way. Young or old, these athletes are in top condition.
They stream along at high speed, and with their bodies bent over for aerodynamic position, helmeted heads lurched forward, they look like a flock of supersonic tropical birds. There is a grimace on every face, but this is the type of exercise they enjoy.
They’re working hard and wouldn’t have it any other way. Young or old, these athletes are in top condition.
However, just a few feet away, an endless parade of more leisurely exercisers ambles along, peddling merrily, sitting up right, zinging their bells, smiling and chatting. They wouldn’t have it any other way either.
Are the amblers as fit as the racers? – Probably not. But is their daily moderate exercise enough to reap most of the health benefits exercise has to offer? – Probably so.
Research clearly shows that you don’t have to be an athlete to be fit enough to be healthy and live longer.
Then there’s burnout. If you don’t enjoy it you’ll quit.
So many of us try to do too much and end up doing nothing.
Pleasure is the key to success.
Find a physical activity you like or at least don’t hate and pursue it with pleasure. Stay in your comfort zone and if you do, exercise will become something you look forward to instead of dread.
So many of us try to do too much and end up doing nothing.
Pleasure is the key to success.
Find a physical activity you like or at least don’t hate and pursue it with pleasure. Stay in your comfort zone and if you do, exercise will become something you look forward to instead of dread.
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