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