Dr. McDougall Advanced Study Weekend Trailer

McDougall Advanced Study Weekends are dedicated to broadening the understanding of plant-food based nutrition and conservative medical care. The impressive guest speakers present new opinions and research to our sophisticated audiences.

Even though we call them "advanced study," these educational events are designed for the benefit and enjoyment of those just beginning on the road to better health, as well as medical and nutrition professionals.

The entire Advanced Study Weekend experience is available for video download at a fraction of the cost of live attendance HERE.

When you sign up you will be able to watch the lectures individually, and over again, for 120 days.

Note: The videos will be available in easy-to-watch Flash form

Did you notice how trim Bill looked in Chelsea's wedding photos? With the motivation of his daughter's recent wedding festivities still in clear memory, Mr. President Bill Clinton is on a trajectory to stay trim So far he's down 20 pounds.

According to Clinton, Regular exercise and a near-vegetarian, plant-based diet are at the core of his program to "ensure he gets to enjoy any future grandchildren".

A far cry from the days Mr. Clinton used to pop into a burger joint for a Big Mac break while on a jog loop from the Oval Office.  You go, Mr. President!

Heaps of whole foods keep your hunger satisfied and keep you trim; brilliant! That's today's filling yet slimming lunch, above

In "Numbers UP On The Scale?  Don't Panic!" I gave you the skinny on how I transformed my relationship to the bathroom scale from one of "fight or flight" to mutual respect.

The scale can be your friend, as trendy as it may be to say otherwise.  And if you are afraid of the bathroom scale, it's time to take a look at THAT.  Because making the scale your friend can be a very helpful tool when it comes to weight management.

Dietary Guidelines Pave The Simple Solution Path.

Since I know that nutrition is number one when it comes to weight management (see You Can't Out train A Bad Diet), I thought back to my eats the last couple of weeks to find where this slight gain might have come from.

It is, after all, all about calorie density. The simple solution is to pare down foods high in calorie density – that means a high amount of calories per pound of food – and to nudge your selections back in the direction of low and overall moderate calorie density with vegetables, starchy vegetables, whole unprocessed grains, fruits, and legumes.  This crowds out the culprits while keeping you happily well fed.

You look at what you have been eating that may be creating weight challenges due to its calorie density.  For me, looking back the past couple of weeks, it was not hard to find:

• Tahini sauce on my veggies more often than usual
• Champagne on a couple of occasions
• Extra rounds of grainy bread
• Slices of avocado (on the grainy bread) more often than usual

Each of these on their own might not be enough to make a difference.  But put them together, and they end up making a difference.  Reality!  I got it!

Here's The Immediate Action I've Taken

When the scale goes UP, I just make sure that I have plenty to eat that will reverse the gain, so that I can shed the extra lbs without hunger and with complete satiety.  Quickly and easily. It works like a charm.

Here's what I did today to insure success:

Rinsing potatoes - 3 varieties - to bake in a big batch

1. Fired up my rice cooker with a big new batch of brown jasmine rice
2. Pressure cooked a new big pot of black turtle beans
3. Soaked and scrubbed a dozen potatoes:  red, gold, and sweet – to bake today

I'll can the avo and tahini for now, save the champagne for down the road a bit and replace most of the bread with rice, other whole grains, and potatoes for a few days.

That's all it will take. And this will match my requirements of being well-fed, eat according to appetite, and stay up with my usual, time-saving workout strategies.

Simple solution.  Piece of cake.

Do you have a strategy for taking action if or when the scale nudges up?   Share about it in comments below.

And I promise to report back in with the success of my FitDream Food Plan.

© Lani Muelrath 2010

We've been known for our no carb left behind romps through Italy. Like this find of grainy pizza crust "senza formaggio" and piles of chopped fresh tomato we scored in Cinque Terra.

What do YOU do with appetite swings?

I just go with it.

Back in the old "count, weight, measure" days, we operated on the assumption that every day would be a match energetically and with appetite.  Know what I mean?

Sorry sister, ain't the truth in real life.  Our bodies have all kinds of reasons – most which we  probably know nothing about – for swinging our appetites.

And if we eliminated or seriously made a dent in the dastardly diet-slammers such as highly processed foods, rich pastries, desserts, fiber-free dairy, and other agents of sabotage to natural fullness, then we are free to go with the appetite flow without fear of weight gain.  Trust me.

Case in Point

If it brings confidence and comfort that it IS possible to eat according to hunger and fullness signals without gaining weight endlessly and forever – and to actually use it as an effective tool to keep you trim – Ill give you an example from my eating life.  Here is my food journal – best I can recall – from the past 2 days.

Yesterday

Breakfast:

• Big bowl of muesli with crispy rice cereal and flax seed, 2 kinds of peach and blueberries, splash of rice milk

Mid-morning:

• green plum.  Perfect

Lunch:

• pile of romaine with kidney beans
• sandwich with 2 slices of whole grain bread with thick chunks of tomato and pickles

Afternoon.  Nothing.  (Unusual!)

Dinner:

• giant ear of corn

Today:

Breakfast:

• Bowl of hot muesli, ground flax seed, fresh peaches, splash of rice milk.

Mid morning:

• plum

• nectarine

• rice cake with sesame butter, and
  

  Snapshot of today's tabouleh; from my upcoming FitFood Quickies Comford Food Cookbook

• several scoops of the tabouli salad I was making for lunch.  Yeah, it almost didn't make it.  To lunch.  The tabouleh I mean. Click HERE for my easy tabouleh recipe.

Lunch:

• pile of baby spinach with big scoop of tabouleh with garbanzos all over the top

• sandwich with 2 slices of whole grain bread with thick chunks of tomato and pickles

Afternoon:

• no hunger until dinner, as well satisfied in the morning

Dinner:

• corn on the cob

• cauliflower with veggie chorizo

• bruschetta of chopped tomato on wholegrain bread

Later:

• huge bowl of watermelon chunks

So, what's with the appetite shifts?

Who knows. Both days I took a long leisurely morning walk.

Yesterday I did my Bar Method workout after the walk.

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

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.

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.

Pssst…stories like Phyllis' are coming in each week at FitDream Fusion Inner Circle.

And just between you and me, they are from women like you who are busy, and do not have a lot of time to devote to exercise and diet.

Which is why they, like you, benefit so much from simple systems of eating and exercise to bring things in on target with their energy and body shaping goals.

Sometimes these stories are more dramatic than others.

Yet when it happens to YOU, it is more than a minor miracle. Sharing eachother's excitement in solid progress with creating a better body through fitness, weight loss, and body shaping while keeping energy high for productivity is a joy best shared.

For Phyllis, this means specifically:

• down 5.8 lbs
• down 7.5 inches
• increased energy and productivity, needing about an hour less sleep
• workouts to "a new production level"
  

But I'll let her tell you.

Here is Phyllis' recent post, straight from her FitDream Fusion Inner Circle Journal:

Hi Lani and Everyone!

Wow. Time is going by so fast! We're getting down to the last few trips for our move and DS's wedding is less than a month away.  I had to take a step back and reevaluate what I can and can't do over the next month without stressing myself completely out.

I decided I CAN stay focused on what I'm eating.

I CAN fit in a few Fit Quickies every day.

I CAN at least log into FitDream Fusion and read posts on this forum to keep me motivated.

I decided I am NOT going to stress about working out every day because I HAVE to get this house cleaned out and everything moved approx 130 miles away.  I am down to mainly cleaning out closets but dang those are not fun!

Having said all the above, my DS commented last night that I am looking slimmer.

It made my day as you can imagine! So this morning I decided to weigh and measure because I had noticed a few changes too but have just been too busy to stop and measure.

Here are the results — since 5/1 – less than 4 weeks ago:

I've lost a total of 5.8 lbs and 7.5 inches! YAY!

And I’ve lost a total of 7.2 lbs since 4/18 when started eating more closely with Lani’s dietary guidelines.

And what I've lost in weight and inches, I've gained in energy.

I have found that following Lani's eating plan is what has really produced results for me.  It seems to take the workouts that I can get in to a new production level if that makes sense.

And the inches are in my abdomen and hips which is where I really need them to melt away from!

My main inch loss is:

1 inch in my waist,

1 inch in my hips,

1 inch in EACH upper thigh and

.5 in EACH lower thigh….AND.

… .25 in EACH upper arm.  I am excited about all the above but really focused on toning my arms right now because the dress for DS's wedding is sleeveless .

The fact that I had a week of vacation in SC eating some Southern Food and still experienced the above amazes and pleases me!

It's Getting Easier

I have to tell you that each small success (a pound here, an inch there) makes it easier for me to make the next healthy choice.

I have not been hungry once since starting to eat this way on 4/18. It's amazing to me. And I'm just touching the tip of the vast variety of food options out there.

Energy is UP!

Regarding energy...I find that I don't need as many hours of sleep as I used to require to make it through the day.  That's a big deal for me!  I'm getting by with about an hour less per night too.  It's great!

The support I get from all of you here has been amazing and I so appreciate the encouragement.

FitDream Fusion is such an awesome group and provides so much support for me and my goals. Lani's daily involvement with us is priceless.

Even during this time of financial setback for us, FitDream Fusion is a non-negotiable monthly expense for me.

I'm part of a FF Dream Team that I know is necessary for my long-term success. I sincerely appreciate YOU Lani and everyone here!

Need to go now, but had to share with all of you.  Thanks for keeping me motivated even when I can't always reciprocate!

~Phyllis Bahou, CA

Congratulations and excellent job, Phyllis! Thanks for allowing me to be a part of your journey – and look what you've accomplished.

Dear Readers, leave your comments for Phyllis, below, OK?

And click HERE for more FitDream Fusion "wins" reported this week!

Are you plagued by 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.

image:  strachowski

On the move in Mexico! Greg snapped this as we climbed down the cobblestone streets to town in San Miguel de Allende, Mexico

My friend Hope had to dash home to the States for awhile and asked if we might like to stay at her home in San Miguel de Allende, high in the Mexico dessert, for a bit.

Uh, yeah.

So here we are.

The house is beautiful, brilliantly decorated, and very private.

And as usual, travel to Mexico means there are plenty of ways to "sneak in" fitness.  Actually, more like "built in".

Here are 5 ways that hanging out in Mexico can keep you fit:

The house in San Miguel where we are staying...5 floors, count 'em!

1.  Stay in a vertical casa:

Now, Hope had told me "the house is on 4 levels".  I think it's more like – 5?  First you spiral from the garage to the kitchen, dining room, and lower level gardens. 

From there it's UP to the bedroom and den and second level deck.  Out the door, past the lush cultivated gardens, you climb again to the dining platform that looks out across the city and the valley beyond, and the artist's studio.

Wait, there's more!  There's another spiral up to the viewing platform high above all.  Did you count 5?  Tell me you did!

2.  Eat your meals on heavy Mexican pottery:

Easy, that's all there is in the house!  I figure whenever I load up our dinner plates with our usual mountain of rice, brilliant veggies and side of beans, I have at least 5 lbs in each hand to carry – well, UP to the dining levels since we like to eat outside, it's so darn pretty in the gardens.

Carrying these dinner plates in Mexico keeps the biceps on their toes

3. Load up on veggies and fruits in the market and via street vendors: Our first market outing was a roaring success, as we returned lade with tomatoes, avocado, onions, eggplant, squash, bananas, cilantro, washed greens, mango, papaya, and lustrous carrots.

Eating a plant-strong diet is one of my secrets for staying slim and it's easy – and cheap to do here.

4.  Walk – everywhere! Right out the front door, the cobblestones lead in 2 directions:  UP to the higher levels of the city, and down into the heart of town, with shops, cathedrals, art galleries, and parks.

5.  Ask for – and get – what you want in restaurants.

So far, 2 out of 3 lunches we've eaten while walking around town.  Now, this can be challenging even in the states where restaurants seem to throw oil, cheese, and cream on everything they can!  To date, my simple request for "sin queso, sin crema, y sin grasa" (without cheese, cream, or grease) has been met with a gracious smile and full compliance.

Our veggie burritos at Media de Naranja

Yesterday at Media de Naranja (translation:   "Half an Orange") Restaurant was veggie burritos with black bean, avocado and side salad of dark greens, with shredded carrots and beets – dressing on the side please, and the veggies were so sweet I didn't even bother with a squeeze of lime except for in the cerveza.

Today we ate at "CafeOrganico" and had veggie burgers (house recipe) with side salad.  "Sin queso, crema…" …you get the idea.

We hear there are some hot springs nearby.  I'm betting some kind of hiking will be involved!

Have you any travel eating tips or adventures that you'd like to share?  Tell about them in Comments below.

Is your weight problem holding you back from being your best in your business, work…life? Creating the right weight loss and body shaping plan for you isn’t difficult, but it must be at the top of your to-do list. Once you have this mastered, your confidence is going to take off, which I know you’re going to love.

Would you like the surefire formula that quickly makes it possible for you to abandon ineffective workouts, obsessive dieting, and habits that keep sabotaging your success?  Say YES to mastering your fitness, multiplying your energy, and moving your life forward! Find out more here.

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