Moving Free® with Mirabai Mind-Body Resolutions. Not Just A Dream By: Mirabai Holland, MFA © 2012

Mirabai Holland M.F.A. legendary fitness pioneer is one of the leading authorities in the Health & Fitness industry, and a public health activist who specializes in preventive and rehabilitative exercise for people. Her Moving Free® approach to exercise is designed to provide a movement experience so pleasant it doesn't feel like work. www.easyexercisevideos.com

January is a profound time. We can feel it. New year, new you they say
We vow to lose weight, get fit, quit smoking, and change our entire personality.

So why do we try and fail year after year and why have so many of us given up that resolution nonsense altogether?
I think it’s because we were setting ourselves up to fail instead of succeed.
We push ourselves too hard to do too much too soon to change habits that took half a lifetime to cultivate and expect that’s going to be ok with us and it’s not.
If we want to change long standing habits we need to look at it differently.
We need to see ourselves differently. See yourself thin. Feel what it’s like to be thin. Consider yourself a thin person, a non-smoker, whatever.

World-class athletes live by this. It really works. And it works for everything.

Here are two mind-body techniques they use and you can use right away to help set those resolutions into motion.

Visualization: happens mostly on the right side of the brain, the part that controls emotion, intuition and nonlinear thought.
So if your goal is to lose 10 pounds you visualize yourself 10 pounds thinner maybe by wearing that pair of jeans you have been wanting to get into again.
Don’t just see yourself as having lost the weight. See yourself as a thin person, someone who was always thin and will always be thin.
That mental image can replace the one you now have of yourself and help you transform your behavior on both a conscious and subconscious level.
It can allow you to finally put that desire into permanent action.

Affirmations: By engaging in positive self-talk you can change what you believe about yourself. You can speak to yourself silently or out loud in short phrases that start with
“I am
And don’t be afraid to say you are who you really want to be.
Repeat several times until you are able to clear your mind of anything but that particular affirmation.

Once you see and hear how it feels to be someone who has already reached their goal, you can use the same techniques to set and achieve easy short-term interim goals.
For instance if your goal is to become fit, you can start by visualizing and feeling yourself having exercised today and affirm with “I will exercise 5 minutes today”

As long as you have plausible expectations and don’t say stuff like I’m 6 feet tall when you’re 5’6, you can make amazing changes real.

“I am going to have the best year ever in 2012”. Happy New You”

GETTING IN SHAPE ONCE AND FOR ALL by MIRABAI HOLLAND MFA © 2011

At this time of year when New Year Resolutions are just around the corner, I’d like to offer some suggestions on how to get into shape and stay there once and for all. Many of today's fitness programs are all about the quick sell and even quicker results. Many are based on dangerous fitness myths. Here are 5 fitness myths to steer away from:

Myth #1: Pain Equals Gain It is a popular misconception that only when you feel the pain are you gaining anything from your workout. "The "no pain, no gain" mentality contributes to more injuries and more burnout than any other fitness factor, especially among my age group (baby boomers). It is wiser to exercise sustainably over a longer term, than to push yourself to the breaking point.

Myth #2: A Taskmaster Equals the Best Teacher Reality Exercise Shows that have recently become popular portray drill-sergeant-style trainers as being the most effective fitness mentors. While leveraging fear and using intimidation techniques may mean instant short-term fitness results, they’re sending the wrong message about how to get and stay fit for a lifetime. Attainable short-term goals and positive reinforcement are more likely to create good fitness habits that are sustainable for life.

Myth #3: Pumping up the Volume Equals Pumping up Your Physique It seems some fitness instructors think screaming louder and blasting the bass is motivational. It's time to think again. While high-decibel workouts might be temporarily motivational, over time these techniques become draining and stressful leading to faster fitness burnout. Look instead for uplifting music and gentle coaching in your workouts.

Myth #4: Fitness Equals a Fight Against Your Body Sales pitches that encourage "shaving off the pounds" and busting your abs or your butt have solidified the image of fitness as a battle against your body. Fighting is not a sustainable activity or philosophy. Instead, think of partnering with your body. Meet it where it is at right now and provide the environment and tools to reveal your body's best potential. When you take this approach you are setting yourself up for success every step of the way.

Myth #5: Force Equals Fit Today's popular exercise routines promote pounding your body into shape. But ancient fitness modalities, such as Yoga and Tai Chi had it right. Fitness is not about pumping the most iron or performing the most reps, it is about teaching your body how to move efficiently, using all of your muscles groups, and sustaining these movements over time. Exercise including strength training should be approached as a gradual lifetime process. This way, exercise becomes a pleasure not a chore.

Worth The Calories? By Mirabai Holland, MFA © 2011

Last year I threw my arms up in the air and decided I wasn’t going to diet over the Holidays, and I didn’t.
I went wherever my instincts took me. If I wanted a piece of pie, I had a piece of pie. If I wanted it a la mode I said “sure, a la mode”. But around the second holiday party I caught myself thinking: “is it wholesome or is it junk? Is it worth the calories?” Was it worth a big piece, a sliver, or Nah, forget about it? My years of training crept in, and I was editing what I ate and sort-of keeping track of the calories. You’d think that would defeat the purpose of throwing my hands up in the air, but it didn’t. I had as much or more fun over the holidays last year as I ever had, and I ate whatever I wanted, only this time I didn’t feel guilty or bloated.
Of course I’m going to try the same thing this year. I’ll let you know how it goes. I’m going to try to relax and not be too conscious of my system. I hope I can do that; I tend to obsess. Nonetheless, I urge you to try it. Let yourself eat the things you love. Just ask yourself “is it worth the calories?” You’ll probably have just as good a time, and you may not even gain any weight.
Of course I am a fitness professional and I’d be remiss if I didn’t even mention exercising over the Holidays. So I’ll leave you with this tasty tidbit of research. According to the National Institutes of health, a half hour of moderate Aerobic exercise, like brisk walking or a cardio-dance class, can reduce one’s risk of heart attack by as much as 50%. It also burns about 250 calories if you get my drift. Happy Holidays.

For More Information about Mirabai Holland please visit www.movingfree.com

Exercise To Combat Osteoporosis: Skeletal Fitness: A Workout For Your Bones by Mirabai Holland, MFA ©2011

One of the symptoms of menopause is bone loss.
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. But, we can prevent and help reverse the effects of Osteoporosis by working out our bones.
The good news is since 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.
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 http://www.easyexercisevideos.com

When NOT To Exercise By Mirabai Holland, MFA © 2011

Mirabai Holland M.F.A. legendary fitness pioneer is one of the leading authorities in the Health & Fitness industry, and a public health activist who specializes in preventive and rehabilitative exercise for people. Her Moving Free® approach to exercise is designed to provide a movement experience so pleasant it doesn't feel like work. www.easyexercisevideos.com

For a week now I have been nursing the flu. I’ve been mostly in bed and its very frustrating. I can feel the fitness juice draining out of me. Several times I’ve thought of getting out of bed, putting on my sneakers and each time, my body, my lungs and my head have said “whoa maybe this is a bad idea”.
So, resting on an elevated pillow, feet up, I’ve resigned myself to the fact that there are times when being physically active can do more harm than good.
Now that I have nothing else to do I’m making a list of when not to exercise.
When You Are Sick
If you’ve got a cold and it’s not severe you CAN exercise without making yourself sicker. Your body will probably tell you to back off the intensity and you should listen. So just do a maintenance workout.
The Flu however is not to be messed with. Influenza kills several thousand people a year. Your body is under siege from a virus and you need to win that battle. Rest. Don’t exercise.
With A Fever
The Flu is often accompanied by a fever because your immune system is fighting off infection. Any time you have a fever you need to be resting to give your body a fighting chance. No exercise.
When You’re Tired
How tired? It you’ve got the fatigue and brain-block that comes from a long day at the office, some moderate exercise after work may help you relax and recharge.
But if your body is telling you go home and go to bed, that’s what you need to do.
When A Chronic Condition Flairs Up
Most people with chronic conditions or injuries can exercise with doctor’s permission between flair-ups. But many make the mistake of trying to exercise when their condition is acute. When your condition flairs up, wait it out. Don’t exercise. It only takes a moment to cause permanent damage. If your flair-up persists, go see your doctor.
Whey You’re Pregnant
Most pregnant women can exercise but ability to exercise varies greatly from person to person. Make sure you talk to your doctor about any exercise you’re planning to do.
When You Have Pain
Patient: “Doctor it hurts when I do this.”
Doctor: “Don’t do that!”
It really IS that simple. Pushing through the pain is nonsense even for most professional athletes. If you’ve got pain don’t exercise. See your doctor.

This list is a work in progress and since I’m lying here, I’m sure I can think up some more stuff. How about you? If you’ve got some good reasons not to exercise, send them to me at exercise@movingfree.com .

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Leaf Peeping & Label Lessons Learned in Vermont by Mirabai Holland © 2011

Last weekend I went hiking in Vermont and the Fall color was astonishing.

I went along for about two hours at a brisk pace enjoying the fresh air.

Much of my exercise is teaching fitness classes and creating new routines for exercise DVDs. So, it was refreshing to just free my mind, move my body and drink in all those trees dressed in red, yellow, orange mixed with green. Sometimes its good to mix up your exercise routine. I felt renewed.

When I finished my hike we went into a little country food market.

So cute with all those red and white checkered tabletops filled with fresh fruits, vegetables, homemade jams, honey, maple syrup and cider. I spotted a bottle that said “Fresh Apple Cider” thinking how fresh it would taste, this being apple season and all. I continued my walk and I’d gotten a considerable distance from the store when I decided it was time for swig of cider. As I was about to sip, I glanced at the ingredients label expecting to see APPLES. But instead it read

APPLES, and Potassium sorbate, a preservative.

I wanted to throw that cider against a wall!

I was thirty so I drank a little and whether it was in my mind or not, it seemed to taste not as fresh as I imagined it would. So the lesson here, is just because you are in an adorable country market, don’t take for granted that all the foods will be fresh and adorable too.

So caveat emptor: let the buyer beware!

I also filmed a brief vlog (video blog) post while I was there. Enjoy!

Here’s a fresh exercise approach on DVD for your Holiday Gift Guide by Lifestyle Makeover Pro Mirabai Holland MFA Available at www.easyexercisevideos.com

Fabulous Foreverâ DVD 7 Pack Level 1 & 2 by Mirabai Holland MFA

Retail Price: $59.95, $6 S & H
· Sustainable: Anti Drill Sergeant approach gets you fit while staying in your comfort zone. Pleasant enough to stick with for life
· Complete: 7 DVD set takes you from beginner through advanced. Comes with 4 ft latex band that trims and tones your body
· Convenient: Work out at home; take it anywhere
· Cost Effective: Less than a month or two at the gym: Buy it once; use it forever.

The Wellness Mandala By Mirabai Holland, MFA ©2011

Autumn, leaves are turning, frost is on the pumpkin and flu season is knocking at our door. I’ve got no excuse. Even my neighborhood drugstore is giving out flu shots these days.
Thinking about avoiding the flu always makes me wax philosophic.
So I started thinking about wellness. What is wellness anyway?
It’s the absence of disease. If you are not sick you are well.
But it’s more than that isn’t it? It’s quality of life and for some it’s the balance of all things. I like this balance concept so I dug out one of my favorite balance tools:
The Mandala: the wheel of life. I wrote down all the types of wellness I could think of and ended up with 6 categories that I stuck on my Mandala. Here they are:
Physical Wellness
· Taking care of your body, eat right, exercise
· Visit your doctor regularly

Mental Wellness
· Keeping an open mind and trying to see other’s point of view
· Allowing your curiosity to take you to new places and learn new things.

Emotional Wellness
· Trying to keep a positive state of mind
· Cultivating self esteem
· Reaching out to others for support

Spiritual Wellness
· Recognizing your beliefs.
· Allowing your core values to direct your actions.

Social Wellness
· Developing positive inter-personal relationships at home and work
· Allowing yourself to give and receive love: to and from everyone that means that much to you including animals
· Participate in social situations; try not to stay on the sidelines.

Environmental Wellness
· Making your home environment peaceful, pleasant, safe and comfortable.
· Choosing an occupation and a workplace that doesn’t drive you nuts.
· Try to have a positive impact on our natural environment.
Recycle more, pollute less.

When the wheel is in balance it spins evenly. When even one of these categories is out of whack, the whole wheel starts to wobble.
So as a wellness professional I respectfully suggest you get rolling!

Send your Moving Free with Mirabai questions to: askmirabai@movingfree.com

CAN YOU BE FIT AND FAT? by Mirabai Holland © 2011

You don’t have to be thin to be fit. A number of the people I work with in my practice are both fat and fit. They work out and don’t always lose weight but they are reaping the health benefits that regular moderate exercise can bring to everyone.

According to Dr. Steven Blair in a study from University of South Carolina report published in the Journal of the American Medicine Association. (2007)

“There is a great benefit to being fit” Blair noted, “even if you are, in fact obese…across every category of body composition, unfit individuals have a much higher death rate than those who are fit…Our follow-up has shown that the death rate for women and men who are thin but unfit is at least twice as high as their obese counterparts who are fit…Fitness appears to provide protection against early mortality no matter how much you weigh”

So if you’ve got a few extra pounds on that you are finding impossible to shed, don’t obsess and don’t use it as an excuse not to exercise. Get yourself on a pleasurable and sustainable fitness program. You’ll feel and be healthier and you may eventually end up thinner too.

Here are some safety guidelines for exercising while carrying some extra weight:

Do low impact cardio activities like walking, biking, swimming or low impact aerobics. High impact exercise like jumping or running while carrying extra weight can over-stress your joints.

Stay in your target heart zone. If you’re a normal, healthy person, here’s the formula for finding yours:

220

- Your Age

Your Max Heart Rate in Beats Per Minute

Your should exercise at between 55 – 85% of your Max heart rate.

A good rule of thumb is you should be just barely able to carry on a conversation while exercising.

Here are a few tips for making your exercise program Pleasurable and Sustainable.

- Find something you like or at least don’t hate!

- It helps to exercise with a friend or loved one.

- Use your favorite music to help motivate you.

- Find a regular time in the day and make it a habit.

- Try to do at least something 5 days a week.

- Don’t over do it. Stay in your comfort zone.

Enjoy! And remember, fat or thin Fitness = Longevity!

Aqua Exercises by Mirabai Holland.mov

Aqua Toning: Beat the Heat And Firm Up by Mirabai Holland © 2011

With this summer’s heat wave in full sizzle, it’s time to jump in the water and cool off as best you can. Here are three Aqua toning exercises you can do at the beach, the lake or the pool.

Aqua 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.
waRows: Back and Arms
Keep weights just below the surface and using the broad side for resistance, push one slosh 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.
Shoulders/arms/triceps 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.
Send your Moving Free with Mirabai questions to: askmirabai@movingfree.com

Talking Off The Pounds By Mirabai Holland © 2011

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!

The Art of Breathing By Mirabai Holland © 2011

By the time we reach our 50s and 60s, we have often learned habitual postures and positions that block our ability to breathe fully. These postures might be learned from parents, they might be developed from past injuries or result unconsciously from daily environments like driving or hunching forward to look at a computer.
You can go without food and even water for quite a while but stop breathing for more than a couple of minutes and you know what happens.
You take a breath about every 5 seconds.
Breathing is something we take for granted. But its powers are nearly magical.
Everything we do depends on the quality of our breathing: better circulation, clearer thinking,
more positive mood, reduced stress and many say longevity and even peace of mind.

Breathing is normally automatic but it can be made voluntary.
Controlled breathing helps the body and mind relax.
Breathing deeply can help you begin to slow down, even in the most stressful times of your life. Even if you are not inclined to practice meditation, doing a few minutes of breathing exercises can have a similar relaxing effect. These tranquil, replenishing exercises can be done wherever you are.

Let’s try it. Start with your breath.

Go to a place that is a quiet and private as possible, even if it’s a bathroom.
Sit in a comfortable position that keeps your body erect, and close your eyes. Let them relax back into their sockets.
Breathe in deeply while relaxing your abs. Hold about 3 seconds and breathe out while pulling your abs in. Keep breathing. Concentrate on the sound of your breathing. It will help you clear your mind. Relax your shoulders and keep breathing. Let the stress melt.
When you’re ready, open your eyes and rejoin your day refreshed.

Exploring Spring by Mirabai Holland ©2011

Her small hands reach into the garden
for pansies.
She strokes them against each cheek
black and purple velvet.

She lies on the ground
face up
mouth open
ready to swallow
the maple tree.

Butterflies kiss her sleeves
as she nose-dives
into the roots
and inhales
the smell of birth.

The yard is safe.
Her legs kick
swinging dirt
digging deeper
for a secret
from the darkness.

She finds none.

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

Core Exercises to Firm your Butt and Flatten your Tummy by Mirabai Holla...

Treat Your Feet: How To Pick Your Next Pair Of Sneakers By Mirabai Holland, MFA © 2011

Ok the buds are budding again, the coats are off and its time to take it back outside. Need a new pair of sneakers? You’re not alone. This time of year I get lots of emails saying, “What kind of athletic shoes should I buy for walking or jogging outside? ”
There’s no one answer. There are just about as many shoes about there as there are feet. Yours are unique, but one rule applies to all.
Sneakers need to feel great right out of the box. No break-in!
They also need to be sport specific. Stick with a shoe that’s designed for your particular activity.
So how do you pick a shoe? Ask your feet.
Check out the regular shoes you have at home. Where are they worn down?
If they’re worn on the inside edge you have low arches and point your feet inward. Try athletic shoes with good arch support.
If your shoes wear on the outside you point your feet outward. You need a shoe with more cushioning and good lateral support.
If you have even wear on your heels, you walk and run with your feet mostly straight ahead. You can buy any quality shoe that feels good on your foot.
What is a quality shoe anyway?
· Heel box needs to be on the stiff side and comfortably keep your heel from popping out
· The toe box needs to flex but not so much as to let your foot twist. Your big toe shouldn’t hit the front of the shoe
· The upper needs to surround your foot and give it the amount of comfortable support your particular foot needs
· The shoe should have enough cushioning to absorb impact but not so much as to make it unstable
· You should be able to get a good pair for under a hundred bucks
But what about toning shoes?
The principle behind these is that the design of the shoe’s sole keeps you off balance; and because you’re always working to keep your balance, you work harder, burn more calories, use your muscles more and therefore get a better workout and a more toned body.
I can’t speak first hand about these because I’ve never worn a pair.
But I do have a close friend who swears by them.
Her enthusiasm peaked my curiosity and got me Goggling.
I found a study by the American Council on Exercise. This is the non-profit organization that tests and certifies fitness instructors throughout the US. They tested all the major brands of toning shoes against regular athletic shoes.
Their study found no significant difference between the Toning shoes and the regular shoes. Here’s a link to the study. http://www.acefitness.org/getfit/studies/toningshoes072010.pdf
The bottom line is there is no silver bullet. A lot of this is trial and error.
It’s all about the fit; and if the shoe fits, it will be a treat for your feet when you wear it.
You can contact Mirabai at: askmirabai@movingfree.com

Fabulous Forever Level 1and 2 Exercise 7 DVD set.mov

Finding Fabulousity! By Mirabai Holland, MFA © 2011

My work has taken me on the road this past year so I’ve had to take a hiatus from my regular teaching schedule. I really missed my ladies,
So when I got to town, I invited a bunch of them out for tea and desert. I thought for a minute the desert 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.”
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 fitness success. 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?

Women Fitness Strength Training Workout by Mirabai Holland, MFA www.mov...

Exercise Smart: Remember The Tortoise And The Hare! By: Mirabai Holland, MFA © 2011

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

Orthopedic Issues: Prehab To Avoid Rehab By Mirabai Holland © 2011

Orthopedic problems are a major health issue worldwide. This is a growing problem particularly among baby boomers. Both women and men are both at risk. Job-related conditions like standing all day or performing repetitive motions can lead to overuse injuries. And being out of shape and overweight are leading contributors to orthopedic injuries and chronic orthopedic problems. But active adults are not immune. Pushing too hard when you workout or play sports instead of staying in your comfort zone can do you more harm than good. In fact there are about 28 million reported orthopedic injuries each year in the USA alone. Accidents happen and excellent rehab is available. But a lot of orthopedic problems are preventable. Muscles and tendons are connected to the brain by a complex system of sensors called proprioceptors, capable of detecting the slightest difference in muscle length, or tension on a tendon. The proprioceptors exist to help your body avoid injury. Those little strains and pains you begin to feel when you push too hard are telling you “Back off” you need more conditioning before you can perform at this level. Pushing through the pain is flirting with serious injury.
The proprioceptors also, tell the brain just where a limb is in space at any given time. A well-trained proprioceptive sense helps a tennis player get to a ball and return it without having to think through each step. The body knows the way.
Prehab is one of the best ways to avoid Rehab. Developing your proprioceptive sense- awareness of where your body is in space — is a good start. There are exercise programs that focus on proprioception like my own Moving Free® technique, Tai Chi and certain yoga exercises. It helps you avoid awkward movements that can cause injury and perform daily tasks with ease and grace. And it improves your sense of balance to help prevent falls

Here’s an example

Close your eyes. Hold out your arm in front of you. Your brain knows your arm is in front of you without you having to see it. Keep your eyes closed. Now circle your index finger. Your brain knows where your finger is through the full range of motion without looking. That’s your proprioceptive sense at work.
·Strengthening areas at risk for orthopedic injury is another component of Prehab. This kind of Prehab comes in two forms:
·General Prehab for daily living as part of a personal wellness program, looks at the body as a whole, and develops it as a whole to maximize quality of life. This often includes strength training, cardio conditioning and core training, as well as some proprioceptive exercises.
·Activity Specific Prehab designed to get you ready for the rigors of a particular sport or physical endeavor. Good Activity Specific exercises pay special attention to the body parts most involved in that activity without ignoring the concept of training the body as a whole.
Send your Moving Free with Mirabai questions to: askmirabai@movingfree.com

Dance Yourself Fit: The Magic of Movement By Mirabai Holland © 2011

America is experiencing a dance renaissance. Thanks to the success of TV shows like “Dancing With The Stars” and “So You Think You Can Dance”, people are starting to dance again.
In this era of personal trainers and hi-tech exercise equipment, dance exercise classes and videos are resurging to new heights of popularity.
From ancient times people enjoyed coming together to move and communicate non-verbally. Looking back at the history of dance virtually every community gained togetherness by dancing to insure a good harvest, asking for rain, or celebrating a season. There are folk dances representing movement styles from every part of the world.
Expressive movement comes from a natural place within us. We’re all born knowing how to move. It’s innate, part of our humanity. As kids, we stamp our feet when angry, flail our bodies when frustrated and jump for joy. Humans have been expressing themselves through movement since the beginning of time. That movement has a purpose. It was never suppose to go away. But somehow, our so-called modern culture saw that release of tension, that form of human expression as primitive. So we have been repressing it for hundreds of years.
Our technology has brought us some great things. But it negates that part of who we are. We hardly have to move anymore and so we don’t-until we see ourselves falling apart at middle age. Turns out, movement was never primitive at all!
It’s primal! Primal is natural. Primal is good. It’s part of who we are, what we’re meant to be.
Studies show that expressive movement can help heal physical ailments and relieve psychological trauma. It can also get you fit, and Fitness=Longevity.
Get back in touch with that part of yourself that knows how to move, and feel better because of it. Tap into that mind-body connection that’s been there waiting for you. Release yourself from the conventional hard-body exercise experience.
Get back to your roots at this important time in your life. It’s as simple as turning on some music and dancing to the beat. Go ahead. Dance yourself fit.
Send your Moving Free with Mirabai questions to: askmirabai@movingfree.com

Fitness and Wellness IQ: Test Yourself By Mirabai Holland © 2011

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