Connection, support, commitment, accountability, coaching….it spells ongoing and spiraling success.  Just had time to grab a few posts from earlier today:

Hey Everyone,

I was planning to remeasure this coming Saturday when Lani's Gams Glutes Abs and Arms class is winding up.

However, while doing yoga this morning I noticed my forward bends felt different – not as much cush sliding forward along with me.

So, I thought, I'll just check and see if anything's different in my waist. I measured and compared with my starting measurements from May 1.

A whole inch gone!

I'm happy because this happened even with a couple of dives into chocolate land this month.

Yahoo!!  ~ Jennifer Dove, Entrepeneur, Writer/Dancer/Teacher, Maryland

Hi FF Team!

I just weighed, and I'm down three pounds!!! Just one more pound, and I'll be in the 130's.

I can't remember when I've been there.

What have I done differently this week…….Have eaten oatmeal for brekkie and because I've added more nuts and blueberries it has "held me" until noon…Also, I've gone to an intensity that I didn't know I had in me.

I'm very happy!!! Thanks, Lani!  ~Martha Hammond, Quanah, Texas

I have now officially lost 15 lbs in total since March 28th!!! And other than being sick I HAVE NOT BEEN HUNGRY for sugar and cr*p and have loved my meals!!! And eating out when in the states while there on business was disgusting btw – everything tasted sooooooooooo greasy.  Even the potatoes were done in butter. I was lucky there was a hot cereal for brekkie everyday, so I loaded up on that with raisins and walnuts from the side table (and pineapple for my fruit – and whaddya know, I actually could handle fruit in the morning – I have not been able to do that in years!!!).

~ Paym  Bergson, Entrepeneur,  Paym Bergson Enterprise  Trainer/Writer

Are you plagued by lack of exercise and extra lbs and inches that sap your energy, undermine your confidence and self-esteem, and tarnish your self-image? Abandon the fitness chaos that keeps sabotaging your success, and implement a proven step-by-step strategy to energize, lose weight, shape your body, and explode your vitality.  Click HERE now.

There are lots of exercises that target the "backyard", as I like to call that gluteal – hamstring – seat blend.  Yet regardless of which specific training exercises you employ, there are 3 very important reasons that busy women, bottom line,  just need to DO them!

And with Fit Quickies #4 and #5 flying off the virtual shelves, is it any wonder that getting your gluteals in gear is on my mind?

1) Exercising the gluteal muscles acts like an instant invigorator:

True story.  I find that whenever I'm experiencing an energy slump, inertia, or some other vague sort of "just don' wanna!" that if I invest just 5 minutes – or less – in firing up the gluteals, I am instantly invigorated and ready to get back in the game.

And it can do the same for you.  That means more productivity and more money in the pocket for you.

When you place a workload on the glutes, as they are such large muscles, challenging them places such a demand on the circulatory system that you will get a big surge of oxygen through your body in response.  That means more energy for YOU to get not only the tasks done that you know are important in moving your business and life forward, but you will find it spawns creativity as well.  Leave it to that oxygen delivery.

Even if you can't manage to even get yourself off your chair and hiney to see what I mean, try just doing some isometric holds.  Right now, where you are seated.  Squeeze your seat HARD for 10 seconds, release, take a breathe and repeat 4 more times.   See?

2)  Gluteal muscle density burns calories at a premium.

That's right, whenever you engage these big burners in exercise – even with the "sit and squeeze" trick in #1, you dip into calorie stores in one of the most effective ways possible.  That's because actually WORKING muscle is what creates a boost in metabolic rate – not just having it.

Developing gluteal muscle density and working these muscles creates a win – win situation, kind of a success loop.  And when you are a busy woman in quest of a better body, multiplying your calorie-burning power in this simple way is going to work to your advantage.

3)  Gluteals are at the top of the list for muscles that are responsible for creating beautiful body shape for women.

Few muscles give you as much shaping power as the gluteals.  When they are exercised correctly, from various angles and with targeting overload, amazing things can happen.  Combine with a simple, easy-to-design fat loss dietary plan, and before long you just may not recognize your backyard.

Make gluteal work a central and essential element, and making sure it is featured in every one of my workouts, you'll discover a whole new level of body shaping.  That transfers to improved body image, better posture, and greater physical confidence. That's what happened for me, and I've never looked back.  Well, you know what I mean.  .

© Lani Muelrath, M.A. 2010 All Rights Reserved

Creating the right weight loss and body shaping plan for you is simple, but it must be a priority. Once you have this mastered, your fitness, energy, and confidence is going to take off, which is going to spell more confidence, productivity, and business success for you.

Abandon ineffective workouts, obsessive dieting, and habits that keep sabotaging your success.  Implement a proven step-by-step strategy to lose weight, shape your body, and explode your energy so that you can have more time, and be more productive.

“Just In Time to Slim, Shape, and Sculpt Your Body For The Season of Shorts, Shirts, Swimsuits…And Just Being Comfortable In Your Own Skin. Let’s Sex Things Up For Summer!”

Body sculpting with explicit instruction in my body shaping secret weapon: Fit Quickies™

Conference call workouts and guidelines to build your best body sculpting routine ever.

Lift and Shape your seat, thighs, abs, and arms.

Coordinate targeted sequences with your favorite full body workout.

Get your gams, glutes, abs and arms ready for summer!

May is my birthday month and here’s my gift to YOU: Gams, Glutes, Abs, and Arms for Summer.

I’ll not only be sharing how I personally and successfully implement Fit Quickies™ in my workout rotation, but I’ll teach 8 of them to you as well.

These deliver big time in terms of body shaping, keeping you trim, flexible and energetic. And in concert with my dietary plan, you have a winning ticket.

Click HERE for the entire scoop, and reports from students in the February Class AND to jump to Earlybird Registration (save $75)

Including, from my FitDream Files:

• Top Ten Muscles to target for body sculpting – and specific exercises to do just that. If you’ve read my Special Report “The ‘Forgotten’ Body Shaping Secret That Gives You Results in the Places You Want Them”, then you’ve got a jump start on this topic; in May, you’ll learn specific exercises to target these areas.

• Research-proven, most effective exercises for glutes and hamstrings. Learn my customized combination for lifting the seat, sculpting beautiful hamstrings, and creating beautiful shape through that tough-to-target zone, the “bu-thigh”.

• Research-proven, most effective exercises for the abdominals. My customized combination for taking the melt off the belt and cinching in with your natural-girdles, the obliques.

• Topless Muffins: my secret weapon for taking the top off the back of the muffin. I do this move several times a week to lift the seat, make that cute little dent in the side of the seat, and create a flow from the back into the seat. It’s fun, effective, and it feels good, too. I promise you’ll likey!

• More 7 Seconds to a Flat belly: advanced variations on this move to target that place below the belt.

• Inner thighs: squeeze and tease, chair squeeze, and thigh mistress – it’s a favorite triple play for tightening up this tough-to-target area. I make it simple.

• Triceps: Take the “never ending wave” out of YOURS with my triceps challenging sequence. They’re tough, but they don’t take much time and they get the job done. Isn’t that what we’re looking for?

• Dietary Plan: what I do and tips to get your summer skinny on.

Join us!

Click HERE for the entire scoop, and reports from students in the February Class AND to jump to Earlybird Registration (save $75)

The Love Your Body Boot(y) Boot Camp for February is in full swing! A sampling from comments made  in our class forum:

A sneak peak for you:

I have lost an additional 2.4 lbs. that makes my total 10.4 lbs of loss since Feb 2 when Boot(y) Boot Camp started , about 3 weeks ago. I am pumped! I also have lost more in my arms, about .50 per arm. I knew last night when I was brushing they looked more toned. So today I measured. Plus I lost an additional .50 inch in my waist and 1 inch in my hips.

~ Rhonda K., Indiana

I lost an additional 6 total inches the second week (total of 10 in 2 weeks) and 4 more pounds.  WHEEEEE!  So glad I had my husband to take a pre -Lani Boot(Y) camp picture! ~ Barbara B.

"Oh. My. Goodness. *spluttering as I choke on my water* Just discovered I've lost 5 pounds. And I've cheated just a bit. Perspective shift just took a big leap forward."  ~Charlotte Siems, OK

"Lani, I weighed this morning and am down 5lbs since 2/1!!! woo hoo!"  I also broke down and did a few measurements because I just couldn't help myself.  I'm down 1/2 inch in my waist, 3/4 inch in my hips and 3/4 inch in each upper thigh.

I am beyond thrilled!  Thanks for kickin' my booty!" ~Phyllis B

"Every day, I feel tighter around the waist/abs/glutes/thigh area. I honestly feel like I'm carrying myself differently – more confident. And dare I say it? Sexier?! Maybe I have a little swagger in my step?"  ~ Val D.

"Lani, I have lost 3 lbs. since Feb. 1 and I have lost 7/8" off my waist and 1/4 inch off my abs. I am loving all that we are learning in this boot camp not only with respect to exercise but also with respect to how to make better choices with our eating.

Thank you so much for one of the most fantastic classes I have ever been enrolled in!"

~Jean M.

"Down 3  3/4 total inches.  Down 3 pounds.  I have finally gotten UNSTUCK after one month! Thank you so much Lani!"  ~ Barbara B.

"You have me working out harder than I would have alone.  I'm down 6 lbs for sure, 3 – 4 inches"  ~ Rhonda K.

"I have had a breakthrough in my eating, and I'm not craving the junk.  I lost 2 pounds the first week, and I don't lose weight easily, so I was pretty floored!" ~ Trisch R.

There's more where this came from, just wanted to share the edge of the excitement.

Can you tell we're having a blast in Boot(y) Camp?  And week 2 is just getting underway.

Inner thigh challenged?

You're not alone.

It is at the top of the list for so many of us, isn't it? Inner thighs that have lost condition, shape, and strength.  Overtaken by a feeling of flopping and flapping around.  Don't laugh.  You know what I mean.

Actually, if you are laughing then you DO know what I'm talking about.  And as discouraging as this state of inner-thigh affairs may seem, there IS hope!   The inner thighs can be tightened up and perform as good as new.  It just takes some specific attention and a few simple strategies.

Inner thighs must be called into action!

As a matter of fact, there are four muscles in the leg adductor group.  With all that muscle, you'd think they'd get it together to keep more semblance of shape!

After all, your inner thigh muscles play a role in your every day movement. Simple walking activates them. Though not enough, over time, to keep them firm and lifted.

Yet they plan a critical role in the function – and appearance – of our legs and lower body.

What to do?

Problem solved!

I solve this dilemma the way I solve any question about how to shape a muscle or group of muscles.

I look to its function.  First of all:

1)  all skeletal muscles PULL

2)  if I want a muscle to have more strength or better shape, I need to give it pulling tasks that overload its current capacity so that it responds with growth.  And remember, those satellite cells are always hovering, ready to scramble into action and build new muscle tissue (see taking the mystery out of how muscles are made) – but only when enough demand is placed upon them!

All you need to do is get creative about "pulling" tasks for those inner thighs.  Do them often enough, and – voila – inner thighs that stay in place, give you a wonderful feel in the legs, and cut a fine shape in your jeans.

How much, how often?

Targeting the inner thigh area specifically, 4 times or more a week, will make a big difference in the look and feel of inner thighs.

Remember, you cannot "spot reduce" body fat off of the inner thigh area – or any other body part.  And just like the challenges of belly pooch, inner thigh jiggle is a combination of body fat storage along with lack of muscle tone. But you CAN greatly impact this situation by specifically tightening and strengthening these muscles by isolating them, and working deep to challenge them.  (See "The Forgotten Body Shaping Secret" special report).

Yours truly performing Fit Quickie™ #2 for inner thighs

There are several isolation exercise for inner thighs in my arsenal of body shapers.

One of my favorites is what I call "Inner Thigh Squeeze and Tease", which is why it is one of my first Fit Quickies™. You can get the idea by assuming the position I am sitting in, photo left.

Place a playground ball between your knees, and squeeze.  It doesn't take long before you feel it!  Try it even without anything between the knees and you'll feel it.  Having the springload of the playground ball is a powerful addition.

I've developed a powerful progression of contractions to build the workload in this fashion in Fit Quickie™  #2, which takes you through a sequences of repetitions and finishes with a stretch.  This helps shape the muscle and also helps to diminish muscle soreness.

Formula for muscle change

Just remember that to work the muscle enough to make it change:

1)  you need to work to where you begin feel a 'burn' 'in the muscle.

2)  you must be demanded to exert effort  to maintain the exercise.

3)  you need to push beyond where you "feel like stopping".  Comfort zones do not new muscle make!

© Lani Muelrath, 2010              image:  kennysmith

The transversus abdominus muscle, in red (above right), can be isolated and trained to reduce abdominal or belly "pooch"

Let’s face it.

That zone right beneath the belt line in front is almost a universal area of concern.

Unless you’re 13. And skinny.

What’s with the “pooch”, anyway?

As explained in the "7 Seconds to a Flat Belly" Video, abdominal pooch is caused by more than just extra abdominal fat, though that of course is a big factor here. It is also due to prolapse of internal organs due to gravitational pull, AND to reduced muscle tone of the Transversus Abdominus muscle.

In brief, Abdominal Pooch makers are:

1. excess abdominal fat
2. prolapse of internal organs due to the effect of gravity
3. reduced muscle tone of the Transversus Abdominus muscle

Finding an easy to understand image of the TA muscle is difficult because it’s so well buried under all of the other abdominal muscles. Yes, the full set of abdominal muscles work together as a team, and it can be difficult if not impossible to isolate them completely.

However, the TA is head player when it comes to protecting the lower abdominal cavity from internal as well as external pressure. That’s why it tightens up when you cough, sneeze, or laugh. Or when you anticipate a punch in the stomach.

The TA muscle also provides trunk stability and keeps the waist tight. But if we don’t go out of our way to work the TA muscle, we lose the tight waist. And the trunk stability. And the flat belly.

The video gives you instruction, information, and the tools you need to do this powerful move.

Do this simple move for at least 3 days in a row and you'll feel the difference. 5 – 7 days, even better.

Think of it as a belly boot camp.

And get that lower belly pooch on its way to taking a disappearing act – for good!

P.S. Fit Quickie #1, "7 Seconds to a Flat Belly" Audio Workout, including Tutorial and Practice, is based upon the video of the same name. For the audio, go to: Fit Quickies™.

© Lani Muelrath, 2010

Ready for some inspiration and motivation to give a swift kick to your fitness and body shaping goals?

Sure, it's still January, but never too soon for an extra little push on the beginning of the year and annual January jumpstart to body improvement.

Perfect timing, as I've just released a NEW Special Report with you in mind:

“The ‘Forgotten’ Body Shaping Secret that Gives You Results in the Places You WANT Them.

Put this Gem into Your Workouts and Watch Your Body Change!”

Claim your FREE copy in sidebar at right.

Be sure to confirm your request in the confirmation email.  The download link to the report will come right into your email box.

It's been an inspirational blast putting this together for you.

Looking forward to your thoughts in comments below!

It is with great excitement and pleasure that I announce the creation of something NEW at Fitness DreamMakers that promises to make your fitness, body shaping and weight loss goals of 2010 more fun and easier to meet than ever.

Fit Quickies launch  in January 2010; stay tuned for the special release of Fit Quickie #1! For now, here is the inside scoop….

Sneak Preview:  Fit Quickies FAQ

Q) What are Fit Quickies?

A) Fit quickies are quick audio workouts of targeted, body-shaping moves.  Fit Quickies laser in on those areas that are most difficult to shape.

You know what I’m talking about:

• lower belly
• above the belt line
• top of the muffin
• inner thighs
• seat droop
• hamstrings – (where the heck did they go?)
• triceps flap

You get the idea.

These areas have something in common. They are largely unused during the course of our regular daily activity.

As a matter of fact, in some cases they have simply checked out. Why work when you don’t have to?

Which is why I target them with Fit Quickies. I show you simple, quick exercises that will bring these muscles rapidly into play.

Q) What is included in my Fit Quickie purchase?

A) You will receive Two mp3 tracks with each Fit Quickie purchase:

1. the Instructional Track with details of the Fit Quickie exercise you purchased
2. the Practice Track with guided practice, including form checks and full sets of repetitions.  These can easily be stacked in your ipod for additional sets;  or budied with other Fit Quickies to vary your Fit Quickie sessions!

Q) In what format are Fit Quickies delivered after purchase?

A) The Fit Quickies are in mp3 format to be downloaded after purchase. Directly upon purchase, you will receive a confirmation email.  After you confirm this email, you will be emailed the links to download your Fit Quickie.

Q) You mention the principles of Fit Quickies. What are they?

A) Fit Quickies are grounded in principles that maximize body shaping as well as safety.

I call them PAIR: position, anchor, isolate, and repetition

The repetitions are designed as isolations intervals overload. That means we find the muscle(s) we’re targeting and focus in (isolate), work our repetitions (intervals) and go for some deep work with that muscle (overload!). Intense work in the muscles is how you change them. THAT is what we are after.

Each Fit Quickies Tutorial Track explains how the PAIR principles are applied for that particular Quickie. These principles are then reinforced and reflected in the Practice Track.

Q) How do I know which Fit Quickies to get?

You can choose the areas you’d like to target, and Fit Quickie them easily through the course of the day. Or put them together for an intense isolations overload workout. It’s up to you!

You can pick your favorites – or your most needed areas upon which to focus for targeted body shaping – and repeat them as often as you like during the week.

Perfectly flexible, targeted, and effective!

Q) What is the typical price of a Fit Quickie?

A) Fit Quickie #1 – including TWO audio track downloads – will have a launch price of only $9.97.

Q)  How long is a typical Fit Quickie?

A)   Under five minutes.  Of course, you can combine Fit Quickies for longer exercise sessions.  That’s the beauty of them – they’re flexible!

Q) How many Fit Quickies are currently available?

A) Fit Quickie #1 is scheduled for release early January, 2010.  7 Seconds to a Flat Belly is an easy, powerful move targeting the area right below the beltline.

Q)  Do I need to warm up for Fit Quickies?

It depends.  Fit Quickie #1 needs no warm up. For some Fit Quickies in production, for example Thigh Warriors, you’ll want to be sure the lower body is warmed up, especially the knees.

Fit Quickies launch early January 2010 – stay tuned for the special release of Fit Quickie #1!  For now, here is the inside scoop….
P.S.  Add your suggestions and wish list for Fit Quickie topics in comments below!

Too early too look ahead?

Nah, not if you know that having calendar incentives make a difference!

(And they do!)

February – T-Tapp Boot camp – and beyond – online group coaching with yours truly to take you through a boot camp and further for the entire month – loving your body the whole way.

Why Boot-"y"? Body sculpting focus. Better booty. Backyard and belly.

Va va voom for Valentines. You get the idea.

It's the Valentine to give yourself

Gotta ♥ it!

"It's the Valentine to give yourself!"

Are you:

ready to make some serious difference in your mid-body profile?

serious about losing some love handles?

tired of the tire around the middle?

longing for a "lift" out back?

Then this puppy is for you.

Love Your Body Boot(y) Camp

Join me in February 2010 for a breakthrough, unique T-Tapp Boot (y) camp experience!

Your Instructor and Coach: Lani Muelrath, M.A., Head T-Tapp Trainer

Dates: February 1 – 28, 2010

• Body sculpting focus.

• Better booty, backyard and middle.

• The love without the handles.
  

• Va va voom for Valentines and beyond. You get the idea.

Like I said, it's the Valentine to give yourself.

Look. I've fought hard to get a better "backyard".

And to carve the melt off my middle.

There's nothing like being fit, energetic, and brimming with physical confidence.

And I know YOU like it too!

A Quick Glance Back

I don't know about you, but flashback pics make me sit up and take notice.

They have the power to inspire. Here are some from the archives.

Me, March 2000, Safety Harbor, Fla

10 years later: good technique and persistence!

Left: The weekend in 2000 that I was certified as a T-Tapp Trainer.

Below left: Then a few months later at an event in Philadelphia.

And right, a recent photo. Several shifts in shape and body composition.

Think we can we say that persistence and consistency have paid off?

Together, let's accelerate your progress.

Me, November 2001, Philadelphia Event

This group coaching program with with yours truly will take you through a boot camp and beyond. For the entire month of February, 2010.

With loving care for your body the whole way.

Expect to emerge slimmer, shapelier, more energetic and with a sexier new back side.

A flatter and tighter belly.

Because I'm going to show you just what to do in those 28 days that will make a huge difference.

Lani's Love Your Body Boot(y) Camp

Dates: February 1 – 28, 2010

Where: Online in a private course area that I have created JUST for our Boot(y) camp adventure and via TeleSeminar, anywhere in the world; private course area (provided by me). You can join in from anywhere in the world.

This course will coach you through a month of T-Tapp Studies, beginning with a 4 day Boot Camp.

Laser focus for the month on Target T-Tapp moves for body sculpting:

Together we'll master: Diva Derriere, Awesome Legs,Cat Cross-overs, Organs In Place/Half Frogs, and variations, plus moves from Hit the Floor.

Additional Features:

• Four TeleSeminars - one each week – with in depth instruction from me on those body-sculpting, gravity-defying T-Tapp Target Moves! (take all the notes you like!) You won't want to miss, but if for some reason you can't make the call, a replay will be available for a short period of time after the call.

This means you will not only be able to work out with me in real time on the phone, but take the skills away from the call with you to accelerate your progress and "tighten your assets" the next day, and the day after that….

Private online Forum connection with everyone else in the course – and me – through my CR Teacher Area.

• Private online Forum connection with through my CR Teacher Area.

BONUS GIFTS!

• Access to Page after page from my Head Trainer's Notebook (HTN)
  
• Lani's "Fit Quickies" from my HTN

Take Me to Earlybird “Steal” Registration  NOW – save $75 Dec. 5 – 8 only

Here are the basics what you'll need for the session:

1.  T-Tapp Total Workout, OR T-Tapp MORE Workout, OR Fit and Fabulous in 15 Minutes, the T-Tapp book.

2.  Hit the Floor, OR Hit the Floor Harder Video. This is so that you have details with the following moves: Diva Derriere, Awesome Legs, Organs-in-Place/Half Frogs, Pretzel Twist, Cat Cross-Overs, and specific sequences with seat work. Many of these Target Pops are available at T-Tapp.com in the Try Before You Buy section or on other videos. Cat Cross-overs can be found on the following T-Tapp videos:

• Target Pop VHS
• Hit the Floor Harder
• Tempo Lower Body
• Maxi Max Series

3.  We'll be working intensely with these moves, so you want to start out ready to go with the basics!

4.  Phone for TeleSeminars

5.  Computer for online connection, and of course

6.  The Heart of an Athena Warrioress

The 4 week program focus:

1) mid/lower body sculpting via and including T-Tapp Total workout/Basic Work Out + and heavy emphasis on Target Pops listed; plans include detailed instruction in these as described. Daily activity as a healthy practice will be emphasized.

2) participant option to engineer processed foods, desserts, and other items out of the diet for the 4 week duration to accelerate weight loss and improve health. A diet will not be prescribed, but clarification on the problems presented with high fat/high sugar processed foods discussed and support provided with maximizing whole foods in dietary plans. The goal is to optimize your body composition goals.

3) Goal setting strategies and protocol: the SMART system: goals should be

• specific
  
• measurable
  
• attainable
  
• realistic, and
  
• timely.

4) Psychology: addressing the power of self-talk, negative and positive. Cultivating positive body image through vision.

FYI: A peek into the the "Boot(y)" files for February's event…

…all from my #1st Trainer's Notebook.…

• Basic Stance Tutorial…Reloaded
• Shoulder to Hip Alignment:  why it’s important and how to achieve it
• Shoulder to Hip Alignment part 2:  common errors….and corrections
• Importance of shoulder rotation and linear alignment for lower body inch loss: PLUS  commentary
• Lats and Traps:  Balancing the muscles in the back with T-Tapp technique
• Insights into the GM/MM T-Tapp Dietary Plan
• Lymphatic System Tutorial
• Inflammation 101
• and more….

PLUS

• PBS prior to….
• PBS & "get it all back before going on"
• Reach AWAY!
• My "Gorilla Arms" trick:  for getting in touch with those elusive lats
• Calf pumpers
• Leverage Circles, Lymphatic Movement
  
• Muscle Building and Brain Function
• Look for the quiver
• Deepening shoulder rolls
• Bend, tuck, lift, press!
• Fitness Bedfellows! Alignment and Activation…
• T-Tapp Twist Double Dips:  with sprinkles
  
• Thumbs UP!
• Fine Tune Target areas in 10 minutes
• TTTS = HD?

Also

• Self-defeating behaviors
• Attitude Adjustments

Whew…coming up for air!

4-day Earlybird "window" December 5 – 8, 2009.

Why the 5th through the 8th?

It is the 10 year anniversary of my very first T-Tapp Bootcamp,

December 5 – 8, 2009

The link to registration HERE will open on December  5th!

How much?  It's a steal.  Consider:

4 Group Coaching Calls: valued at $100 each

4 Weeks of online forum support and community:  valued at over $200

Access to piles of my T-Tapp Trainer files:  valued at hundreds of $$$ alone

You do the math.  But you probably don't need to because you know it's a bargain.

Full price: $225

Earlybird Steal*: ONLY $225 $150!   You save $75!

*December 5 – 8 or until there's no more space, whichever comes first!

3-pay option of only $52.50 each 30 days over 3 months if you prefer.

How do you like them apples?    Booty-licious!

© Lani Muelrath 2009 All Rights Reserved

Lani, Just wanted to send in a huge thank you for an amazing workshop. The resort was fab, the sessions were hard work but worth every drop of sweat.  I enjoyed every minute. Bravo!!!!  Sondra D., Mississauga, ON

I really think you have an edge on things, Lani…. I really appreciate how you have opened up my eyes about strength, and toning…and have helped me 'hone into' the best, time-saving, body-shaping ones to focus on. I was verrrry pleased with this retreat and loved everything!  Really thanks!  Angela C., IA

The short video clips above only hits the tip of the iceberg.

The pictures posted here barely hint at the richness of the experience at this year's Muscles, Mud, and Merlot Fitness Retreat held November 5 – 9.

Between you and me? It surpassed my expectations.  Because the women present made it so.

Well, the retreat was a huge success and I absolutely loved it! You have such a wonderful positive personality and I just loved the size of the group!  I look forward to it again next year (hint, hint!!!!)

It was everything that I thought it would be.

Thank you, Lani, for making the Muscles Mud & Merlot weekend come true. It meant so much to all of us.  ~ Carolynn D., Santa Barbara, CA

I wish you could have been there during our opening party Thursday night in my suite at Silverado Resort.  We popped open the champagne, the pomegranite juice, and our presents.

But it was when we started telling our stories as we went around the circle that the real gifts were opened.  Over 2 hours later, we decided we'd better get  to our rooms to rest up for the morning workouts!

Bonding happens fast when you hear such amazing stories of health, weight loss, energy, and  body transformation that have been experienced by so many of the women present.  Not to mention when you sweat together, which every veteran fitness retreat goer knows.

We were shedding tears and the work hadn't even begun yet.  If you weren't there, you missed a gem.  Better come next time.

I know by looking my body is firmer, I feel stronger and my abs are FLATTER!!!!!  My husband commented on how well I looked.  I see definition in my legs.  I think I have made tremendous progress.  I sweated and felt muscles this weekend I haven't felt in years.  Thank you.

The workout tweaks while looking not that hard, were tremendously hard.  I received 100 times over what I thought I would .  The place was fantastic.  I loved it all.

I loved the smallness of the retreat.  I feel the amount of people still gave you time to tweak us all individually.  I would like to come for a long time to see more to be exposed to more you have to offer.

Lani, you are a gem.  I loved every minute of Muscles Mud and Merlot and can't wait to be back next year!  

Rhonda Kontos, IN

Day 2:  the MUSCLES and the MUD

Friday morning we were ready to go with over 2 hours of  T-Tapp – and that was just with the Basic Workout Plus.  (see video and listen for "inch…inch..!") We wrapped the session with ultra-deep stretching and the signature Lani's Dessert Guided Relaxation.   Bellmen shuttled us to spa treatments or it was a quick trip toWhole Foods for food stash.  Some even took in a winery lunch.

We arrived back in the Mondavi Room (all of our session venues were named after Napa Valley Wineries ) pampered and pedicured and ready to take on the next task:  targeted body sculpting.

This is where everyone picked up new phrases with which to mock me later (see video, listen for "pulse and hold….pulse and hold")…and no doubt a few others that emerge on the audio.  I catch new ones each time through).  Behave!

Lani,

The Muscles Mud and Merlot Retreat was wonderful and the results were right on.  I loved the size of our group, our first evening at your room getting acquainted and the individual attention you gave each one of us.

totally enjoyed our guest speaker Susan talking about EFT (and the sore spot I had in my back is still gone).  The whole retreat was exactly what I needed and I wouldn’t change a thing.   Thank you Lani for a FABulous time.  ~ Sandie G., Seattle, WA

"YOU are the magic bullet!"

One of my favorite topics when it comes to body – or ANY – transformation was the opener at the Friday night program.  Then an exciting and informative focus on the TOP ten muscles to target for body sculpting for women, punctuated with recent research on best exercises for targeting abs, and glutes, and hamstrings.

We were ready for this as our afternoon "Fitdream Fusion" sessions were all about abs and backyards, "butts and guts" or "bums and tums" or however you like to best describe that midsection from knee to ribs.

And by this time we were feeling the "awareness" from the afternoon session.  Big time.  Uh huh.

Hi Lani!
Thank you for an inspiring yet relaxing retreat. The exercise sessions were fun and your exercise instructions really helped me to "tweak" my form.

We had an exceptional group of women — all were fun to be around, and everyone was willing to help out.  They made a well-planned event even more successful and memorable.

All of my expectations were met.  I like the smaller format  because it is easier to get to know other participants and, of course, during exercise, you are there to comment on form.

I also enjoyed the evening sessions, all were informative and educational.  I highly recommend your retreat — and will attend again in the future.

Thank you again for organizing such a rewarding and beneficial event!
~ Lois Brown, Alberta,  Canada

Day 3:  Mix in the Merlot

Everyone impressed me with on-time arrival for morning T-Tapp Total Workout:  Round 2!

Detailed instruction to maximize the workload each step of the way and we were READY for our outing to Luna Winery (see video), armed with almonds and chocolate to "cleanse the palette" or whatever other excuse we like to give for indulging .

Here we are at dinner - note our "spa girl" names: (l to r) Carolynn "Dolphin", Janice, Lomi Lomi Lani, Angela "Firefly", Carol, Pamela Pedicure, Lois, Nirvana Neecy, Rhonda, Sandy Bunny Hop, Sondra, Victoria "Kiwi", Cheryl Chardonnay, and Carrie "Glow"; in absentia, Pampered Patsy

Susan Scheskie teaches us about EFT

Susan Scheskie, my favorite EFT (emotional freedom technique) technician graced us with a long, in depth training session.

Susan's delivery is extraordinary and by the time we were 1/2 an hour in, one of us had relief from longtime back pain, another banished shoulder pain, another had her headache disappear…bam,bam, bam – it was one after another!Susan calls it "borrowing benefits".

We lingered long afterwards, sharing, and of course enjoying the Rubicon Bakery chocolate cake that Janis had brought for us all to enjoy.

Day 4

Sunday morning dawned sunny and glorious.

We met for morning workout at 8:00 in the Vintner's Court which not only overlooks the golf course at Silverado but gives a ringside seat to the sunrise over the mountains and through the ancient oaks to the East.  It was our grand finale session.  Hated to see it end.

Hi Lani,

The weekend was awesome! Thank you so much for the effort you put into making the event a success for all of us.  Thank you for the gift basket.  I loved the chocolate.  Thank you again for everything!  Patsy T.,  IA

P.S. Thanks to Sondra , Rhonda , Carolynn, Patsy, and Lois for your rapid reviews and kind words – some of us are still in transit on the way home!  More from these marvelous women as their reviews come into my mailbox.
P.P.S. Remember, for more pictures click here