I have no idea who these people are. But this looks like the quintessential food-pusher, family picnic nightmare!

So, has the annual summer family reunion arrived?

For better or for worse, and usually a little bit of both.

And tightly woven into these family affairs seems to be the ubiquitous piles and platters of edibles not on your dietary plan.  Am I right?

And the food pushers who peddle them.  You know what I mean.

What a health-minded woman like you to do?

My client Janette (not her real name to protect her identity from curious web-surfing relatives) wrote a few days ago for some last words of advice before heading off for a week of family gathering.  Actually, it seems more of my clients than not have had big family affairs this summer, the kind that usually present themselves only at Thanksgiving and Christmas!

Between you and me, I've waded through more than one landmine -loaded gathering of relatives myself, and had some words of advise for Janette.  Here for your benefit – and Janette's permission – is our correspondence – along with some strategies for success.

Hi Everyone,

So the Costco trip is done, I have a refrigerator packed with food for 14 ready to load into coolers. DH and I start our week with our kids tomorrow by supplying the first meal (nachos supreme for them, beans rice salsa and veggies for me), breakfast the next day, and staples for the week.

I was not the happiest camper doing the Costco trip with my daughter as she efficiently added all the kinds of things we bought in years past – lots of SAD*. I kept thinking of which mason jars of grains I will take and I did slip in an extra jar of garden salsa as she frowned and said REALLY, TWO?? I said 14 people for a week? She said ALL EATING SALSA EVERY MEAL? I grinned "ya never know!" Hmmm…

Here is my dilemma. I had such a "recommitment" this past Monday and a good solid week of healthy eating, that I want to continue same all next week since I have been so psyched this week. Why not? Do I have a better time to blast through my 4 year plateau?

BUT… I don't want to set up a failure situation by being unrealistic about the challenges of being with my family and the challenges have already started. With 7 kids and SOs or spouses, you can imagine the  undercurrents – ugh. And the margaritas! And the constant plenty! OMG!

BUT I don't want to drag my old tired stories (my family is so difficult re food for me) into a new day and not do the best I can do. Who cares about margaritas when everyone else is drinking them and they look so …special? Or when my son brings one over to me (as he did another year in the past) and hands me one and says "ok, time to toast this beautiful woman" do I not drink it? I don't have it in me to do that.

So yes I am going to go with the flow, it's my vacation, soak up all those impressions of my beautiful and growing family and let go of the 100 projects I run in my regular life – but where does that leave me with food? I have to plan! I don't want a week of anything goes! I also don't want to undo this week.

Ack! Any last minute thoughts?

Janette

Here is my reply to Janette:

Janette, it sounds like you are looking for the solid phrase that will keep you on your current trajectory and permission for margaritas at the same time. Of course! Universal dilemma!

Last minute thoughts:

1) Beware of food pushers, who have their own agendas that have nothing to do with you, your life, your preferences. When you change, it shifts things around you and can be unsettling to others. This very thing keeps women stuck year after year because they'd rather not upset the cart. So things stay the same.

2) I never walk out of Costco with LESS than 2 jugs of salsa, and there are only 2 of us! Granted, I don't get there very often. But what people might not get is for you it is a vegetable, not a tiny splash of red on the end of a chip. When I have a bowl of rice/beans/salsa (like yesterday late morning) there is just about as much salsa (as long as it's mild, which the Costco stuff is) as rice and beans.

3) Remember to avoid trying to explain and rationalize to everyone else why you're eating as you are. Enjoy all your mountains of food with gusto, make it look delicious and fun (which it is) – attitude is everything! And if asked, just say it's working for you, you're loving your food, have more energy and are having no complaints about trimming down.

4) Find one or two occasions to have a margarita as that sounds important. The sugar is far better than having piles of chips and dips! Decide which choices you will be making so that YOU are in control, rather than thinking "I hope I don't have any margaritas". See what I'm saying?

5) Family dynamics seem to have a life of their own. This is also why (as I suggested earlier) get as far into the week as you can before making exceptions, if indeed you are. If you start with a landslide, it's far harder to crawl back. This has been an effective strategy for me on more than one occasion. For example, the candy at Christmas. Visiting family, if I waited until day 3 to have a piece or two, knowing I was returning home on day 4, damage was minimal.

Have a wonderful time, remember the food is just part of the process and enjoy all the fun of being around your family!

Thinking of you,
Lani

In a nutshell? Plan ahead;  don't leave it to chance!  Pack more good, whole satisfying food than you think you'll need so you'll always have something nutritious, energizing, and slimming to eat.  That's half the battle.  And plan your indulgences so you don't find yourself grasping at the twigs on the slide down the calorie cliff.

*SAD:  standard American diet

© Lani Muelrath image:  jennaruthclark

And the wildflowers persist well into July – my fave photographer (dh Greg!) has been going lens-wild and crazy! Note the colorful tiger lilies.

I must get this newsletter issue out to you pronto.  My web sites will be changing servers, new elements are on the way, and I need to get this in the mail before tech switches start toying with my email service!

Is it possible to nail the diet strategies that point to weight loss success, over and over again?

And by success, we're talking "lasting" weight loss.

A recent article in my International Dance and Exercise Association (IDEA) Journal revealed four commonalities among those who successfully lose weight  – and keep it off.

Yes, there are more than just four. But these four were featured as they stand out among from the rest as solid hallmarks of lasting weight loss success. Here are the findings as reported in the IDEA Journal.  Along with my points and counterpoints from years and years of experience coaching women to successful, lasting, life-friendly (make no mistake, VERY important!) weight loss.

4 Things People Who Lose Weight And Keep It Off Have In Common

1)  They Monitor Their Weight and Track Their Food Intake

Weighing yourself regularly, as previously reported here in Does Monitoring Your Weight Help With Weight Loss, helps you stay on top of the numbers – and your weight.  No more room for denial!  They also had a habit of jotting down records of what they were eating.

My  points and counterpoints: If you are "afraid" of the scale, get over it.  And don't fool yourself into thinking an 8 lb gain in a month is "solid muscle".  It's darn hard to pack on even 2 – 3 lbs of muscle in that much time, and that's with a very muscle – challenging workload.  Yes, weight will shift with hydration and macronutrient content, but overall, and noted once or twice a week, can tell you the trends.  Also, keeping a food journal – even intermittently – helps you keep a reality check on food intake.

2)  They Eat 4, 5 Or More Meals Throughout The Day

When and how often one eats may determine weight. Studies show that eating four or five small meals/snacks throughout the day is associated with lower energy intake and reduced or no obesity risk, and eating less or more than this may actually increase the risk of obesity (Forslund et al. 2005; Ma et al. 2003). In addition, skipping breakfast is associated with a higher body mass index and increased obesity risk (Ma et al. 2003; Choet al. 2003).

My points and counterpoints: You may be getting the message from media that we should go hours and hours between meals to keep insulin in check.  Insulin is released when we eat – it's how our body's way to process the incoming energy, shuttling it into storage for use.  Thus, the popular idea is that by keeping insulin out of the game during several hours, glucagon kicks in and we start "burning" stored fat.

But that's only part of the picture. Large meals overstimulate the release of insulin, creating all kinds of problems, bodyfat storage, and insulin resistance.  If you're not supposed to eat for 5 – 6 hours between meals, how the heck can one not eat a large meal?  It builds in an entirely new problem!

When you eat whole, real foods, you can trust your body to eat the right amounts to keep you slim.  Just like the squirrels outside my office.

3)  Portions Are Controlled

My clients prove that you can eat all you want with a balance of high fiber starches, vegetables, legumes, and fruits, and lose weight - without hunger

My points and counterpoints: Portion control is just another way of saying reduced calories.  This can be done in one of 2 ways:

• by weighing and measuring. However, with a Standard American Diet IMPOSSIBLE to sustain without hunger.  Minimal long term success.  Not recommended if you want to satisfy hunger.
  
• by body-controlled portions. This is what I do, and it's kept those extra 50 lbs off of me for 12 years now. It's easy to achieve when you are eating whole, real, low fat foods, because the bulk, calorie density, and satiety do the work for you.  Your body can totally be your guide on portion control when you eat in this fashion.  This is the approach that I successfully coach women with in my Booty Camps and FitDream Fusion Membership.

4) They Fill Up On Less

Increasing intake of nutrient-rich foods like fruits and vegetables is a positive strategy for controlling portions. Studies show that reducing energy density by boosting intake of low-caloric- density foods is associated with weight loss and improved diet quality (Ello-Martin et al. 2007; Ledikwe et al. 2007). Thanks to water and fiber, low-caloric-density foods offer larger portions with fewer calories, so you fill up without filling out. Examples include fruits, vegetables, beans and soups. High-fiber foods also slow digestion and absorption and stabilize blood sugar, which helps control hunger and further aids weight loss. (McCreary, Beyond Energy Balance, 2010)

My points and counter points: This is exactly what I'm talking about with body-controlled eating (see #3 above). It has been found that adding certain foods  helps people lose and maintain weight loss, AND feel satisfied physically -and emotionally – satisfied. For example, by implementing this crucial strategy,  study participants report consuming more food by weight, while reducing energy intake (Ledikwe et al. 2007).

And guess what?! They also report feeling less hungry (Ello-Martin et al. 2007) which is essential to long-term weight management.  You can't fight the hunger urge.  Don't even try. And in this study, the strongest correlation to weight loss was lower calorie density coupled with increased dietary fiber.  See My Big Plate Trick for Staying Slim.

In a nutshell? High fiber + low fat + careful observation of compliance + body-controlled eating = sustained weight and fat loss.  They all go together.

© Lani Muelrath All Rights Reserved image:  stayhealthier

Pardon my French, but this kind of stuff really fries me bucket.  Because it hurts YOU, and it is so unnecessary.

Do celebrities really have "better information" when it comes to fitness?  Or is that just fitness marketing bs?

As you can imagine, I get ALL kinds of fitness related emails.

From the pros.

The tried and trusted, educated sources.

The bogus wanna be's.

And all points in between.

And of course, amidst all of it, lots of hype, hype, hype.

Don't get me started.  I'll try to stick to the specific example here.

The Fitness BS e-mail I Got Today

What's got my goat today is a prominent message  (restated: emotional hook) in an email I just received from a "trainer to celebrities" fitness expert.

This person has a long list of credentials, and is no doubt quite qualified in a number of areas of health and well-being.

But the hype here stopped me short.  Can you hear it?  Listen:

"Celebrities are not more beautiful than you or I.  It's just that they have access to far better information."

Do you hear what this is saying? The implication is that "you darn better get this 'better' information (and only I have it!) or you'll never win at fitness, fat loss, weight loss, and all of your other weight goals will be impossible to meet.

I Beg To Differ

B.S. "Better information"?  Excellent information about health, fitness, weight loss, and well-being is all over the place.  There is no special "Academy of Health Information Only Accessible By The Rich And Famous" that we darn better drum up the money to access or just drown in a big pool of "loser".

Secrets to success aren't really "secrets" in the classic sense of being hidden, but rather important keys for unlocking potential.  Hiring a coach to help me move forward is simply smart action, but don't hook my fear of failure by parading elitist language.

So Just What IS The "Celebrity Advantage"???

What is the "celebrity" fitness advantage?   And how can you get it?

It's not "better information".  We're just led to believe that by "celebrity trainers".

Rather, celebrities have, when it comes to weight loss, fitness, and beauty:

1. A compelling reason to stay fit.  Their livelihood – more often than not – depends on it.
2. Trainers, nutritionists, and sometimes even shoppers and cooks.  Granted, they invest heavily in this.  All because of #1.

The Nugget In The Fools Gold

Fitness Fool's Gold? Find the True Gems Among The False Leads

There are always some gems to harvest among the fool's gold and let me show you where you'll find it here.

A compelling reason for success is your #1 fitness success tool.

Once armed with that, find a coach who you trust in whom you can invest that will help you move your goals forward and coach you on the tools to get you there.

I believe in coaching big time, always work with one or more myself, whether in fitness or business.   Every dollar well spent because it moves my dreams, vision, and goals forward.

But it is the coaching and support and application expertise that are the real gems.  This "celebrity trainer" could have sold their program well on this alone.  It was the underhanded "better information" that hits below the belt.

Find YOUR compelling reason for health, fitness, or weight loss. Let it inspire, motivate, and give meaning to your mission.  And tell about it in comments below.

© Lani Muelrath All Rights Reserved image:  hypephotography

Following years of frustration and struggle, Patsy implemented a few simple strategies and now she's finally dropping weight and inches – and needing less sleep, too, giving her more precious time for her busy life.

Hi Lani! I've had such amazing progress with my weight and energy that I wanted to share some details to inspire others.  You are welcome to publish these notes where you like!

Patsy Tobis

Something shifted for me when I was listening in on Lani's TeleClass before her  May Boot Camp earlier this year.

She said,  "We're all doing the exercise and workouts but at some point in time we have to make the decision to lose the weight.  And the way to do that is through your diet".

And I thought, she's absolutely right. I looked into the Dietary Plan and Guidelines that Lani had planned for the May class and thought "this is a plan I can live with!"  I started right away, 2 weeks in advance of class getting underway.

So by the time the class actually started, I was already down 5 lbs.  I also became a member of Lani's FitDream Fusion Inner Circle and continued to get the coaching and team support there.

And now, 2 months later, I've trimmed down over 13 lbs.  I bought some new clothes for spring a month ago, and already they are too big so it's time for alterations!  I'm not complaining – this is like a dream come true for me.

I've Been Trying to Lose This Weight For Years

I thought I was doing things right before .  But no matter what workouts I did, and sticking to what I thought was a diet designed to help me lose weight, I wasn't.

I had basically been following a low carbohydrate, high protein diet.  Plenty of eggs, meat, and fats.  Stay off the fattening carbs, I thought!  Plus I had mild gluten sensitivity, so thought that by eliminating those foods, I would certainly lose weight.  But I didn't.

Well, that all changed with the dietary plan that Lani shared with me.  I loved it from the first bite.  I was able to eat all the time, whenever I wanted of rice, potatoes, sweet potatoes, veggies – and still lose all this weight.  And it gets better, because I've found that I can now have pasta on occasion without the bloating and effects I'd had before.  I'm looking forward to trying some good grainy bread, too, to see how that goes!

Biggest Shifts in Waist – and Energy

The biggest shifts have been through my waist and midriff.  I lost about an inch in my waist quite quickly.

My belly is really flat now, and my hips have slimmed considerably.

I used to need LOTS of sleep.  Like 10 – 12 hours a night!  The first couple of weeks after changing my diet this persisted, and in retrospect, this was probably due to the big transition from my previous diet.  But then something amazing started happening.  Instead of needing to sleep in until 7,  I was bouncing out of bed at 5:30 in the morning to go walk my dog!

My guy has benefited, too. He saw the rapid changes in weight and waist that I was experiencing, and started eating like I was.  He asked me, "Do you think this would help ME lose in the gut?"  Well, it has, he's dropped considerable size through the middle.  And last night at a party, while others were digging into their meat, he was chowing down on baked potatoes and the other guys were seeking him out for advice on how to lose THEIR guts, too!

Looking Forward

I've continued to be regular with the exercise plan that I've been doing, and am enjoying now seeing more of the results of my workouts.

I'm so excited about these changes, and the eating freedom I get to enjoy.  I love going to the McDougall Health and Medical Center and reading more about the wisdom of this way of eating.  I plan to continue with the food plan as it works and I feel great.

I can't wait for your McBooty Camp coming up in July.

Thank you again, Lani.  You are definitely making a difference in all our lives and I can’t wait until the numbers of us in FitDream Fusion grow dramatically.

~ Patsy Tobis, J. Sayles Design, West Des Moines, Iowa.

Jennifer Dove, Entrepeneur, Writer, Dancer/Teacher

Clarity, confidence, energy and inch loss – THIS is the stuff of which fitness dreams are made. Hallmarks of living your body ideal.  When I asked Jennifer if I could share her letter with you, she quickly yet humbly replied "Yes!"

Hi Lani,

This morning my husband looked at me and said, "Something's different. Whatcha been doing?"

I went ahead and measured everywhere this morning for the first time since starting with your coaching. Who knew this much could shift in only one month!

I'm in total shock right now.

My results from your May class?  Well…I feel funny posting this. I'm kinda overwhelmed and surprised. Don't know about weight loss because I don't own a scale.

And, I measured three times to be sure I wasn't seeing things.

Total inches lost = 9.5  inches

3/5  inch from each arm
1  inch from the waist
1.5  inch from lower abs
1  inch from hips
1.5  inch from lower hips – saddle bag area
1/2  from each thigh
3/4  from just above each knee
1/2  inch from left calf (Has always been bigger than right calf because of nerve damage from an old back injury. Now they are almost even.)

Where did it go?

My clothes do feel different. I wore a dress the other night to an event that had been pretty tight last summer and isn't now.

The biggest shifts?

1. Following your calorie density dietary plan - foods with fiber, veggies and starches, seeds, whole grains, and fruit.
2. I didn't cook with oil.
3. Not eating chicken or fish – which I did regularly before.
4. Very little stress/automatic eating of chocolate. Caught myself before it went too far. The whole food shift experience was a lot like coming home. My husband commented that we were eating the way we did when we were first married and couldn't afford fish or chicken. LOL! He loved it and so did I. Incidentally, he got on a scale at his gym and has lost 5 pounds this month.
5. Activity every day. Pushing harder about 4 times a week. I really wasn't doing more than yoga at the beginning of the month.
6. And, the commitment to do the above. I know for sure that I wouldn't have sustained this kind of change if I'd tried to do it on my own. Having the forum and other women making similar changes made all the difference! Everyone's input spurred me on.

It Gets Even Better

In the last two weeks I've noticed that:

• my energy level is more steady throughout the day
• I'm sleeping more soundly.
  
• I get up at 6 in the morning and really look forward to working out.
  
• I'm motivated to get to sleep at a decent hour each night so that I can get up and exercise in the morning. As a mom, my 20-year-old habit has been to wait until all the chores were finished and everyone else was in bed before I could relax enough to sleep myself. This is definitely shifting and should since my kids are much older now. And, like I shared the other night, my time of the month was a breeze which is significantly different. I usually get a migraine followed by a day or two of severe cramps and a downward spiraling mood cycle. But that didn't happen this month. Big surprise to me. This change alone is my motivation for keeping the changes I've made going!

The Big Picture

Jennifer, an accomplished author, presenting her poetry in performance

I would say that this experience has given birth to a sense of hopefulness, a feeling that more is possible, that I can create the kind of changes I want to see in my life.

Earlier this year, when thinking about making a change in my work, or about returning to performing more often, I couldn't get clear about what should come first – should I take more classes, get another degree, start advertising, join a gym, etc.

I couldn't visualize myself in the new place I wanted to be.

Somehow I got the message that after moving to our new house would be a great time to start to implement some life changes. And it was clear that all my business ideas wouldn't get off the ground if I wasn't feeling stronger and more confident in my body and presence.

That's why I signed up for your class.

Taking this class, really immersing myself in it, was a way to take myself, and my dreams/hopes more seriously, to put my goals out there and work toward them. Plus, I wasn't doing this alone.

Being involved in a public way on the forum felt like practice for being more fully out in the world in a bigger way. I'm hoping this makes sense. Not only did my weight shift, my thoughts shifted about who I am and what I'm capable of.

The Profound Shifts

Before your class and joining FitDream Fusion Inner Circle I spent a lot of time trying to convince myself that what I eat really doesn't make a difference. After all, we're being told it's the calorie intake that counts the most. And maybe when I was a 20-something that was true.

However, nowadays, the food I eat has dramatic effect and I finally "get" it!

My husband, son, and I went on a 4 mile hike today. While walking I asked them if they'd noticed a difference in me this month. "Heck Yeah!" my son said, "Mom, you've been a LOT nicer this month."

Ha! And my husband said, "Oh yes, it's working! What you're doing is definitely working!" What they noticed more than anything is that my moods weren't swinging from one extreme to another as they had been. Evidently, according to them, I've been pretty difficult to live for a while now. That shift the guys are sensing is about the food I'm eating now, as well as the exercise, most definitely.

I am so grateful and plan to keep it going!

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

Notes from Lani: Jennifer's experience humbles and thrills me at the same time.   The most exciting thing about working with women in health and fitness is when the connection is made that being more fit creates more energy, clarity of direction, productivity, and the deepened opportunity to share your gifts and message.  Entrepeneurs such as Jennifer absolutely and without question need energy, well-being, and the happiness of physical confidence to bring their gifts and message to the world in a profitable, authentic, and satisfying way.  This is the stuff of which dreams are made!

Thank you, thank you Jennifer for having the courage to take these simple tools of fitness by the horns, apply them in a deepening way – even without a "perfection" score, look what you've achieved and where you are going!

Lost my virginity today.

It's true.  But it's not what you think.

You see, up until 2 days ago I was a surgery virgin.  Not counting the wisdom teeth I had pulled decades ago, which seems like it was in another incarnation.

As it turns out, though I've been blessed with good health, a strong constitution, and solid big-girl bones, I came into the world with the precursors of a curve of the bone on my acromion bone, capping the shoulder.

Now, in some circumstances, curvy can be good.  But not in this one. It's actually more like a hook than a curve, and  occurs during formation of the bone when fusing from its 3 starter bones to one.

What's The Problem?

Here's the problem.

Sometimes this fusion can take on creative dimensions, causing the hook or curve.

Then this curve of the bone shrinks the subacromial space and impinges on the supraspinatus muscle and its tendon friends in that fragile, complex shoulder joint.  This causes compression, and over time, results in rips and tears.

Ever heard of rotator cuff injuries?  Sure you have.  This is one of the causes.

Flashing Back a Year

This shoulder situation brought itself to my attention over a year ago, when I started experiencing reduced range of motion and shoulder pain, and with the inflammation that ensued, frozen shoulder.

An MRI confirmed my doctor's suspicions.  A top notch orthopedic surgeon (yeah, the cute one) and exemplary physical therapy have been very helpful, and an important precursor to getting my shoulder joint in the best condition profile for possible arthroscopic intervention to reshape the bone and relieve compression.  I'm grateful for the option, especially after seeing what non-treatment can do.  My Dad pretty much lost the use of a shoulder and arm in his later years due to rotator cuff issues.

Surgery Virgin

Still, to a surgery virgin such as myself, though full confidence in my medical team, in these days of Michael Jackson drips I've been somewhat edgy.  Surgery on the day of the Summer Solstice was a good sign, and all went well.  A with my dreamy doc in attendance, and my dear husband Greg fetching and hovering in all the best of ways post-op, how could I lose? On to recovery!

A Word To The Wise:  Take Shoulder Pain Seriously

Frozen shoulder can actually be serious business and is an official diagnosis, not  just a description of limited range of motion in the shoulder.

Rotator cuff injuries, including tears to the supraspinatus muscle and tendon tears, create OR can be the result of inflammation of the shoulder joint.  In some cases, such as my own, this is simply due to the shape of the acromion, the bony protrusion on the shoulder blade.

This inflammation can take on a life of its own as the relatively fragile shoulder joint seeks to protect itself. Pain upon movement or even without it then becomes prevalent. Voila, frozen shoulder.

Specific manipulation of the joint capsule is extremely beneficial in this case – as I had in physical therapy with a very skilled therapist – as is avoidance of specific joint stresses while engaging in appropriate rest, flexibility training, and building strength balance in the shoulder. Often it is advisable NOT to raise elbows to side above shoulder level until some of the inflammation has subsided except in directed, passive stretching. Each case is different.

And repeated, overhead pressing movements can exacerbate and even stimulate inflammation and injury, whether your bones are "curvy" or not.

The point is, don't take the situation lightly, try to push through it, or think that just proper alignment will necessarily take care of a shoulder problem.  Though we think we're too busy to take time to address these issues, in the long run, these things are important. When in a shoulder crisis, pay proper attention!

Have you ever had a shoulder injury?  Share your experience in comments below!

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

image: cubacool

All New Fit Quickies™ AND

Fit Quickies™ Contest!

Yes!  Three (yes, 3!) ALL NEW Fit Quickies™ are about to be released!

Fit Quickie #6: Thigh Warriors (for those gorgeous, energetic "gams")

Fit Quickie #7: Kickstand Curls: (for flatter abs and waist cinching)

Fit Quickie #8: Hot Seat! (take a guess)

Just for fun, and because I'm excited to have 3 NEW FQs to go, I'm throwing a wild and crazy contest.

And it's so easy to enter, you could do it in your sleep.  Almost.

All you need to do to get your name in the contest hat is to jump into comments below and tell everyone one or more of the following:

1. Name your favorite Fit Quickie to date is, and tell why! (7 Seconds to Flat Belly?  Topless Muffins?   There are now 8 from which to choose!), OR
   
2. Which Fit Quickie (or two) you are most eagerly awaiting in the new collection
3. 2 things you like best about Fit Quickies™

Of course, you can answer all of the questions!

Post your comments below before noon PST on Saturday, June 19, 2010 and your name will be entered into the drawing.

The prize? The NEW Fit Quickies™ bundle including #6, #7, and #8 will be sent to you ($60 value) – free!  The drawing will take place on Sunday, June 20.  The winner will be announced here so be sure to check back in.

Let's get started! Pop right down to "comments" below.

P.S. These NEW Fit Quickies™ come with 4 downloadable mp3 features:

• Audio Tutorial Track
• Audio Practice Track
• Video Form Tips
• Video Practice (ALL NEW to Fit Quickies™!)

P.P.S. Be sure to stay in the know about the July Better Bodies 4 Busy Women McBooty Camp!

To help you keeping moving your fitness forward through the summer months, I'm throwing a mini mid-summer Booty Camp but you've got to let me know if you would like to find out more.

If you're like me, the waist is where you can sense pudge first.   Maybe it's because it's so noticeable in the way our clothes fit, or because we can so easily – quite literally – see excess poundage when it lands in our middle.

Most women (once past their teens, anyway) find the waist seems to be a favored storage area for any extra "fluff".

And when we lose some measure off the waist,  universally we feel more fit, confident, lithe, and healthy.  Yes?

Where Did That Inch In The Waist Go?

"Question for Lani – what's your input on why so many Gams Glutes Abs and Arms participants had significant inch loss in the waist? Was there a specific movement or Fit Quickie exercise that made that happen?"

This question from Jennifer just came in on the heels of the wrap of our May Boot Camp "Gams Glutes Abs and Arms 4 Summer".

Yes, Jennifer, there are exact and specific reasons we had such focused results from this class.

Let me list them for you.

Why The Waist, And So Many Showing Inches Lost, In So Short A Time

Here is a partial list of the waist stats to which Jennifer refers.  At the finish of the 4 week session, these reports started rolling in.

Now, keep in mind I'm going to focus on waist inch loss as per Jennifer's question.  These women peeled inches off everywhere else, but the waist losses really caught our attention first:

• Keturah: 1 inch off her waist

• Carol: 1.5 inches off her waist
  

• Jennifer: 1 inch off her waist

• Val: 1 inch off her waist

• Phyllis: 1 inch off her waist

For starters.

3 Steps To Cinching Inches In The Waist – This Quickly

Each of the women noted above implemented tools that were key to the May class – and are part of my signature system for energy, resilience and strength, body shaping, and weight loss.  As these results ARE typical, and coming in like clockwork for those in my programs, I'd like to show you how simple and straightforward the pathway to these kinds of successes really are.

Let's look at the 3 headliners that these women implemented:

1)  Winning Dietary Guidelines: An incredibly simple, easy-to-follow dietary plan that keeps you satisfied, well fed, and OUT of the hunger zone (critical!  White knuckle weight loss does NOT work.)  As Fitness Expert at the Health and Medical Center for Dr. McDougall. M.D., I have the inside track to simple and powerful nutrition tips that make THE difference.

2)  Targeted Body Shapers: The muscles around the middle are not only often shrouded in excess body fat (which is addressed directly with #1 above), but due to bad posture and inactivity have lost density and shape.  The best way to reverse this is to isolate and overload those very muscles. As the body fat stores decrease via the Dietary Guidelines, these muscles start to "show up" and display their "cinching" properties to your best advantage when challenged in specific, targeted fashion.

In the May class, we implemented the following Fit Quickies™ Fit Quickies, all of which – either directly or indirectly – target the middle:

• Fit Quickie #1: 7 Seconds to a Flat Belly
  
• Fit Quickie #5: Topless Muffins
  
• Fit Quickie #7:  Kickstand Curls,
  
• Fit Quickie # 4 Gorgeous Glutes and Hamstrings, and #6 (Thigh Warriors) and #8 (Hot Seat!) which work the largest muscles of the body, and also have an Interval Training effect, increasing calories burned during as well as after exercise to dip into body fat stores.
  

  Snapshot from Fit Quickie #7: Kickstand Curls

3)  Active Every Day: Though workouts were solidly in place, this does not mean "work out" every day.  It means move your body.  Just being a good animal. Include challenges to the large muscle groups of the body to build shape and metabolic rate.  It's really quite simple.

4)  Community and Support: The simple act of signing on for a focused study, whether as part of an ongoing community or a group with a time-telescoped shared goal, such as a month long course, steps you up to the plate of success.

By demonstrating to yourself that you value your fitness, health, and goals about all of it, you leap far further into the health, well-being and energy circle.

It's a way of supporting yourself, let alone getting the support of others on the same venture along with a mentor and coach. The power of this synergy has proven itself time and time again.

As a matter of fact, it is very common when women simply sign up for a class or membership, things start moving rapidly for them because it is a sign of their commitment.

Out of the wishy-wash into the spin cycle.

Off the fence and into the sandbox.  Which is exactly why I've got something new cooking just for you….

Are you seriously looking for a way to finally shake the extra pounds 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 to get started.

You can hear the excitement in Val's voice and no wonder.

Val is one of my Gold Level members at FitDream Fusion Inner Circle who has done not only a clear job of succeeding with simple, easy tools yet has also tracked her progress for an amazing snapshot of success.

If you are looking for heightened energy, a more resilient and shapely body, and simple systems to get them, then what Val has to say will really hit home.

I'll let her tell her body and energy makeover story herself.

Hi Lani and Everyone,

Very exciting changes have taken place these few short weeks that I’m excited to talk about.  The shifts have been nothing short of amazing and…well, here are the details. You are more than welcome to share.

My success and progress toward my goals since I started working with Lani's coaching has been solid, steady, and very exciting!

Membership in her FitDream Fusion Inner Circle has made such a difference in my success.

The Stats

I have now:

1. lost an entire size (from tight 10/12 to lose 8/10)
2. dropped 6 lbs and over 10 inches (in key spots alone:  waist, abs, hips)
3. reduced 4 inches (yes!) in my waist alone!
4. shaved 3 inches off my abs
5. tightened up 3 inches off my hips.

The Excitement

Feeling more comfortable in my clothes was a big initial goal – and I'm thrilled that those changes are really happening. I can now wear some shirts tucked in with belts. Muffin top not as noticeable. T-shirts a nicer fit. Some pants/jeans are even baggy.

The Difference

The consistency and accountability factor have played such an important role in my success.

I love that my energy is much more even.

I used to notice drastic energy drops and dragging myself around. Not anymore.

With the tools that Lani has coached me to put in place, my energy is far more even, constant, and reliable. Sometimes at night now, I still have energy to do things. Amazing!

I love what Lani's dietary guidelines has done for my hunger satisfaction. I am hungry when I wake up in the morning and eat my fill of whole grains, nuts, and fruit. After that, I'm never really famished.

Sometimes, I go through lunch time without eating. I just forget. Whodathunk???! Me? Forget to eat?

Before, my diet was already pretty good, but I was lacking in some things that Lani pointed out. Implementing her signature system guidelines has made a huge difference in keeping my blood sugar/energy levels stable and even.

Decidedly Dramatic Improvements

1)  Superb 3 day exercise option rotation – I'm really getting into the groove of the 3 day exercise option rotation that Lani designed for me. starting to get into the groove of this. My brain and body loves this schedule. I'm looking forward to diversifying. And I love the Fit Quickies™.

2)  Skin improvements - I have battled extremely dry, flaky skin on my legs for several years now. That has cleared up! The only thing I've been doing different is daily adding beans and whole grains to my meals.

3)  Renewed joys: Ballroom & Nightclub Dancing! Tighter core and buns means better balance, and more confidence in my ability to execute spins and turns. This has added a new level of pleasure and fun to the dancing experience.

Fabulous!

~ Val Durack, Urbana,

P.S. A friend told me this week that I look better now than I did 10 years ago – more fit and toned. yeah!  I can't wait to see what the next weeks bring!

Notes Of Observation from Lani:

First, big hugs and hearty congratulations to Val – as well as a huge THANK you for putting your facts and observations together, sharing them with others – and for showing us what is absolutely possible with a few simple tools – and implementing them.  Fine work and what an inspiration!

Val is one of those women who listened when I said your dietary plan DOES make a difference.  And here are some simple changes to make that will allow you to eat to satisfaction, enjoy everything you eat, and lose excess weight at the same time.

She's one of those women who listened when I said that you don't need to knock yourself out with extensive workouts or fancy formulas, but you DO need to:

1)  challenge the muscles most often neglected, a few times each week

2)  move pretty much every day

3)  pay attention to motivation and mindset…and practice the value of addressing what's going on on the inside to move your success to a new level, and that includes utilizing mentorship, teamwork, and coaching support.

Are you plagued by ineffective habits or 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. GO HERE now for the solution.