Time for a Fit Quickie

As a personal trainer and life-long fitness fanatic, I am excited to host this guest post and book giveaway by fitness expert, Lani Muelrath, to celebrate the publication of her brand new book, Fit Quickies: 5-Minute Targeted Body-Shaping Workouts.

Fit Quickies: 5 Minute Targeted Body Shaping Workouts is an effective, research-driven collection of exercises for functional fitness and body shaping that cuts through the confusion of trends and complicated weight loss routines. It minimizes the time investment needed to see results, yet is honest about what is needed to achieve fitness and body-shaping goals.

Lani has helped thousands of people transform their bodies – and their lives – with her three pillars of healthy weight and fitness: a simple exercise plan, a whole-food plant-based diet, and mindset mastery. In this book, she shares specific strategies on exactly what to do for success in each area.

In Fit Quickies, Lani shares her collection of quick, easy-to-follow body-shaping exercises that zero in on those problem areas and gives them a solid challenge. With these exercises you’ll lift and shape your body and soon see a flatter belly, shapelier thighs, firmer arms, a tighter tush, a strong core, and so much more. Along with her plant-based dietary plan and tools for mindset mastery, you have a winning ticket to healthy, happy and fit.

WIN A FREE COPY by clicking HERE:  a Rafflecopter giveaway

Here is the book trailer for the new book:

Fit Quickies: 5 Minute, Targeted Body-Shaping Workouts Official Book Trailer from Lani Muelrath.

The Power of the 5 Minute Fitness Break! from the Plant-Based Fitness Expert Lani Muelrath

I’ve got great news for you.  It’s the power of the 5 minute fitness break.

I’m betting there is not a single person reading this who wouldn’t agree that they feel better after they’ve had a little exercise.  Moved your body.  Am I right?

Think about it – when you’ve exercised your body – with anything from a stretch to a  walk to a workout, you experience an immediate surge in vitality, physical well being, physical confidence, more clarity of mind – these instantly become yours.  It’s universal. We simply feel healthier.

What does ‘healthy’ mean to you?

Healthy means more than the numbers on a chart.  Healthy also means:

  • Vitality –  having the ability to thrive in your life – to have the energy, strength, and stamina to do all the things you want to do.
  • Feeling good in your body –  having a physical resiliency that invites you to be active, rather than the absence of vitality, which holds you back from fully participating in the life that you want.

In short, there is no greater feeling in the world that being energetically healthy, and at your trim weight.

True, there’s no better, healthier, easier way to get to the trim weight part than a whole foods, plant-based diet – though exercise definitely helps.  Yet when it comes to the energetic part – the full of vitality part –  the strong part – so that you can absolutely thrive and enjoy the activities and adventures of your life? That vital companion to a healthy plant-based diet is exercise.  And the good news is that you can get these benefits in surprisingly little time.

Activity Rx

Multiple miracles take place when you challenge your body to reach, strive, and push beyond the status quo of a more sedentary lifestyle. The fact that sitting less reverses disease biomarkers tells us a lot.  Research tells us that simply by being less sedentary we lower cholesterol, triglycerides, insulin resistance, and many symptoms of metabolic syndrome.

Somehow it’s more inviting for us to talk about the food than the fitness.  Maybe it’s because we simply find eating more fun than exercise! But let’s be absolutely clear on one thing – having the level of fitness to move energetically and joyfully through your day, whether it is being strong enough to carry the groceries into the house, dash through the airport, or eagerly lace up for a walk – means that you have to train and prepare for it – even if it is 5 minutes at a time.

The Power of the 5 Minute Fitness Break

Short fitness breaks benefit us in three distinct ways:

  • as health protection
  • as a builder of strength and vitality
  • as muscle strengthener and body shaper.

Health protection:  Research tells us that the first line of defense when it comes to exercise and your health is simply not sitting so much by punctuating periods of sedentary time with movement. That means in less than one second –  the time it takes to go from sitting to standing – you positively impact biomarkers that, along with a whole foods, plant-based diet, can stride you away from disease.   That is how you initiate a 5 minute fitness break – it’s that easy.

Strength, vitality, and body shape: From there, it’s a short leap to sneaking in a muscle challenge. This layers in multiple benefits for you. Working  your muscles not only shapes and strengthens your body, it encourages lipoprotein lipase (LPL) activity in your skeletal muscle; sitting suppresses it.  Remember, LPL is an enzyme with the job of extracting particles of fat in your blood and transporting them to one of two places:  to your fat cells for storage or to your muscle cells to be used for energy.  Where do you want yours to go?  By sitting less and challenging muscle – even in short, 5 minute bouts, you are inviting your body to be a better fat burner.  Simple as that.

Any muscle challenge will do the trick. Squats, lunges, pushups are perfect. And that also is where the Fit Quickies:  5 Minute Targeted Body Shaping Workouts come in with their dramatic impact on your muscle fitness and body shape. The Fit Quickies are research-driven, physical therapist tested and exercise- physiologist approved exercises designed to target the muscles most responsible for the shape and strength of your body. They can be done anywhere, any time (ie standing in line at market and in the airport waiting lounge, speaking from personal experience!) in short 3 – 5 minute segments. Or they can be hitched up with each other to create 10, 15, or 20 minute fitness breaks. Versatility, effectiveness, and can-do are the operative concepts with Fit Quickies. Combined with a whole-foods, plant based diet – is part of an exciting adventure to healthy fitness success.

Let’s get people eating plants and moving bodies!

Award winning Lani Muelrath, M.A., CGFI, CPBN, FNS – The Plant-Based Fitness Expert – (www.lanimuelrath.com), specializes in helping people who struggle with health, weight and energy levels transform their bodies – and their lives – without going hungry or grueling, excessive exercise.

Lani is the author of Fit Quickies:  5 Minute Targeted Body Shaping Workouts with plant-based diet (Penguin) and creator of Lani Muelrath’s Plant-Based Blueprint.

Lani is presenter and celebrity coach for the 21-Day PCRM Vegan Kickstart and VegRun Programs and is the Fitness Adviser for the Dr. John McDougall Health and Medical Center Discussion Boards. She presents regularly for the Complete Health Improvement Project (CHIP). In addition, she is the Health and fitness expert for Vegan Mainstream and Plant-Based Fitness and Healthy Living Examiner at for Examiner.com.

Lani has been a Guest Lecturer in Kinesiology at San Francisco State University and is an Associate Professor in Kinesiology at Butte College. She has a Master’s degree and several teaching credentials in Physical Education, and holds multiple fitness certifications including Fitness Instructor from the American Council on Exercise, Yoga, and Pilates-based instruction from the PhysicalMind Institute.

She is certified in Plant-Based Nutrition through Cornell University and holds a Fitness Nutrition Specialist Advanced Credential from the National Academy of Sports Medicine.

Lani created and starred in her own CBS TV show, “Lani’s All-Heart Aerobics.” Recipient of the Golden Apple Award for Excellence in Instruction, she regularly speaks and writes about healthy living, plant-based nutrition, weight loss, and fitness. She overcame her own lifetime struggle with weight over more than 15 years ago when she lost 50 pounds, which she has maintained easily with the tools that she uses to coach others to be successful with in weight loss, body shaping, and health. Multiple resources for you for healthy fitness, weight loss, and plant-based nutrition at www.lanimuelrath.com.

2016-11-29T15:11:44+00:00February 8th, 2013|Uncategorized|