Truth About Fat Loss For Women With Lani Muelrath » Exercise

Get off your 'buts'! Booty Camp

Lani — Wed, 13 Oct 2010 01:48:43 +0000

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Get Off Your 'Buts'! Booty Camp Now

Toning shoes: Will they really give you a better body?

Lani — Tue, 12 Oct 2010 14:49:48 +0000

"Chisel your butt and legs!"

"Burns more calories!"

"Makes the gym obsolete!"

Hang on sistah, let's not get carried away with what the "toning" shoes can do. Do they really give you a better body? Have they replaced other workout routines for women as a lower body training tool?

If you watch the ads on these funky-looking shoes, the message is powerful: lace these on and your backyard will look like our model's, just by replacing your regular footwear with these. Even high profile athletes like Joe Montana are pushing them.

Do they live up to the claims?

As revealed in my quick video above, independent research conducted by ACE (American Council on Exercise) demonstrates no statistically significant difference in wearing any brand of "toning" shoes over your typical walking or running shoes.

No tests were done on weighted shoes in this case, which may be another story altogether. We're just talking about the high-wedge "toners".

Six site test

ACE used electromyography to measure muscle activiation at 6 different sites.

To measure muscle activation, researchers recruited a second group of 12 physically active female volunteers, ages 21 to 27 years, who performed a similar battery of five-minute treadmill trials (as explained above) rotating shoes at random. Researchers used electromyography (a.k.a. EMG) to record muscle activity in six muscle areas: gastrocnemius (calf), rectus femoris (quads), biceps femoris (hamstrings), gluteus maximus (buttocks), erector spinae (back), and rectus abdominis (abs), as subjects walked in each of the four pairs of shoes. As a baseline for EMG analysis, maximum voluntary isometric contractions (MVIC) on all muscles were also performed using manual muscle techniques prior to testing.

The Results

Guess what? No evidence emerged to support the claims that these shoes will help wearers exercise more intensely, burn more calories or improve muscle strength and tone.

Save your cash…unless

Priced at from $100 – $225, if you are looking for the magic toning bullet, save your cash and put it into something proven to add muscle workload to your walks by adding more resistance, like weighted vests, belts, or hand-held weights.

Unless, of course, you find these shoes so dang fun that you can't wait to get out on your daily walk, in which case I say money well spent! Many women find these shoes comfortable and with their thick cushy soles, a cushion to the press of foot to floor all day long.

And remember, a proven method for firing up calorie consumption while boosting metabolism and muscle challenge is Burst Training, or High Intensity Interval Training, as detailed in my free Fitness Breakthrough Kit.

Download the ACE Report

You can download the "toning shoes" report from ACE and read the whole skinny here:

ACE Report: Toning Shoes

What do YOU think about these shoes? Do you have a pair? Like 'em? Why? Do they get you out walking more often? No? Please share your thoughts in comments below.

Burst Training Beach Style

Lani — Sun, 03 Oct 2010 16:34:34 +0000

Burst Training, Oregon beach style, with yours truly

Remember, this one can be done anywhere. Even while traveling.

As long as you've got 2 working legs, no excuses. I"m talking about Burst Training.

Burst Training is one of the most effective, least complicated workout routines for women who are busy yet want to stay fit. (For a complete tutorial and schedule on how to do Burst Training, see my FREE Fitness Breakthrough kit you can download here.)

For me, Burst Training usually means a 15 minute quickie on my stationary bike.

Lucky me to blast through this routine for a change in barefoot freedom on the sand while here in Cannon Beach, Oregon. Two days in a row.

Bursts Finito!

It Started As A Walk

My sisters and I, while on brief beach holiday, have been hitting the beach for a walk after an early breakfast to catch the salt air, get in some good exercise, and generally squeeze some solid play time in at the start of the day.

By our second day, inspiration propelled my legs into Bursts on the beach. 120 footfalls at max speed til I was winded, followed by about 2 minutes of easy walking to recover. Another sprint. Recovery. And so on. Perfect.

More Outdoor Girl Shenanigans

After a lunch of grilled portobellos with potatoes and a pile of veggies, we drove north to find a trail high above the Pacific cliffs. We traversed a solid 3 mile loop, and turning from the steep climb to drop back toward the shore, with stunning views through the evergreens to the beach below.

Stunning views through the evergreens to the beach below.

In the distance, where I'd started the day with the footfalls of running.

What about you? How's your Burst Training going? Any place is game.

Trails.
Tracks
Sidewalks.
Dirt paths.
Pools.
Bikes.
Elliptical machines.
Treadmills.

OK, I admit it, the beach sexes the whole thing up.

But the effect on your body and mind, anywhere, is the same. Energy soars. Sleep is sweet. Your metabolism gets stoked to a premium.

Please tell me about YOUR Burst Training method in comments below.

Next…

How A Busy Woman Trains To Climb Yosemite's Half Dome

Lani — Fri, 24 Sep 2010 19:56:41 +0000

Triumph at the top of Half Dome

Terror grips your gut even before you slide up onto the near vertical granite wall you've got to glue your nose to if you want to haul yourself to the top of Half Dome in Yosemite. Call it a summer highlight or sheer foolhardiness, but this week's ascent of Half Dome ranks as one of lifetime's peak experiences.

The crazy journey to summit Half Dome begins with an over-eight-mile hike (yes, that's one way!) and UP nearly 5,oo0 feet of steep mountain trails, with the most challenging leg – hauling yourself up the cables with sheer arm strength and purpose of will to the top – the last.

The cables. Straight up. Here I go.

We hoofed it out of base camp at 6:15 a.m., steeled by a cup of courage and giant, steamy bowl of oats and bananas. Backpacks crammed with water bottles and a full arsenal of eats (more on food and fuel in another post), we layered up against the 4,000 ft. elevation Sierra cold, fully mindful that the day's trek would more than double our elevation, with the Half Dome summit hovering at just under 9,000 ft.

How Does a Busy Woman Train For This One?

What kind of hours do you imagine you might need to get into this kind of shape?

Truth is, with just 2 tweaks to my usual, time-minimized workout routines for busy women, I was primed for the job.

How 27 Minutes Of Workout Time Got Me To The Top

Believe it or not, my weekly workout routine time – totaling 3 1/2 hours/week overall – that averages out to about 27 minutes a day – did the trick. Here are the key pieces that put me, literally, over the top.

1) Burst Training: I knew, looking ahead to the Half Dome climb, that I would need explosive bursts of energy to meet the demands of clawing up the cables the last portion of the climb. I not only kept up with my 3x a week 15 minute Burst Training (see my FREE Fitness Breakthrough Kit for complete instructions and schedule), but I added one more 60-second burst. Still did the whole bit in 15 minutes per session.

With Greg at the top of Half Dome, west horizon

2) I added pull-ups: Using my ballet bar as fitness toy, I added 2 – 3 sets of 15 reps per week. With my feet on the floor, body in table position and an overhand bar grip, this move strengthens arms, shoulders and back – really targeting the lats in a big way – for the task ahead: Pulling my body weight UP those cables, with feet as stabilizers and back up.

3) Quad strengtheners: Thigh Warriors, Fit Quickie #6, has proved to be my best friend in building rock-solid thighs and were my ace in the hole on this one. I did my usual routine on this one, just making sure I pushed my limits each time. (How low can you go?)

4) I kept up the calf work: Knowing that gecko-style climbing and holds on vertical faces demand strong calves, my usual calf-raise routine did the trick.

5) Glutes and hamstrings: Fit Quickie #6, Gorgeous Glutes and Hamstrings are a mainstay of my workout schedule and proved to be excellent prep. Incredibly, I came back without a sore fiber in my backyard.

Here's The Best Part

The same targeted body-shapers that I've come to love for the feel and look they create turned out to be the very best tools for building the body I needed for undergoing the strength challenges of the Half Dome quest.

And when you think about it, this makes perfect sense. At least for the cable-climb portion of the journey, extreme demand on muscles held under tension was critical to prepare for.

Later, at moonrise from Glacier Point, Half Dome floating in the background

Much of the time was spent hovering in bent knee position, calves and quads tensed for the hold. Arms, doing same, with short pause points at crossbars on the granite face, following by explosive seconds to the next landing.

As it turned out, I had the wind, the arms, the back and the legs to do it. And make it back the full 16+ mile hike round trip, hitting camp once again after 4:00 that afternoon. And all on my focused, minimized workout schedule. Yahoo!

Next time I'll tell you all about how I fueled for this one. This may surprise you, too!

Is There A Push Button Pathway To A Better Workout? (um, yeah….)

Lani — Wed, 08 Sep 2010 14:29:16 +0000

Is there really a button you can push that instantly makes workouts easier and more effective?

Would that be music to your ears?

The answer is YES. And the "music to your ears" part? Literal.

You Knew It All Along, Didn't You?

Let me ask you a question. Right off the top, if I were to ask you if you enjoy your workouts more with or without music, what would your answer be?

I betting my sweet bippy that your answer would be with music. And we have the research to back up why.

I don't know about you, but when I'm doing my BURST training (see "How To Supercharge Your Energy" in my FREE Fitness Breakthrough Kit), if I lose my tunes I lose my oomph.

And when it comes to going to the edge of muscle challenge with any of my muscle-challenging, body shaping workouts, a music soundtrack invites the extra mile from me.

And now I know it's not just all in my head. The truth about exercise and music is that it can – and does – deliver more intensity to your workouts. And getting the most out of your workout time is high on the list of what busy women who value health and vitality need, am I right?

Pushing the "play" button on your favorite tunes delivery device will give you an effective edge on your workouts.

Bongo Guy, And 4 Ways Tunes Can Transform Your Workouts

Last week at our our picnic lunch at the park, when we showed up there was a lazy, easy summer atmosphere. Families and college students splashing in the creek.

Then the bongo guy showed up. (Doesn't every college town park have one?)

After just a few thumps on the drum, everything sprang into action. Hula hoops magically appeared and spontaneous dance emerged everywhere. You've seen it before. We can count on the drums to get our blood pumping.

It's in our DNA.

Here are 4 ways that music gives your workouts more steam

1) Music reduces in your sensation of fatigue

“Music is like is a legal drug for athletes,” says Costas Karageorghis, Ph.D., from London’s Brunel University School of Sport and Education, one of the world’s leading authorities on music and exercise. “It can reduce the perception of effort significantly and increase endurance by as much as 15 percent.”

That feeling of music giving power to your workouts tests out in the lab. Music has a way of distracting us from the fatigue sensations that your body delivers.

Call it courage in sound bytes.

2) Music ramps up your motivation

Altering your mind's "in the mood to move" state with music results in increased exercise performanc. An easy way to psych yourself up for grown up P.E.

3) Music improves your motor coordination

Rhythmic music (there's the drum factor again) enhances gross motor tasks, improving exercise performance.

4) Music increases your sense of relaxation

Now, this may sound counter to "exercise intensity". But in practice, this translates to getting into your exercise "groove". Ever danced for hours endlessly and wonder where the time went? Even if your limbs were aquiver by the end of the evening and you were drowning in a pool of dance sweat? See what I mean? Elevated hormones that contribute to being tired during exercise are somehow mitigated by music. This results in better performance.

Bottom line?

The beat of a soundtrack strengthens the fibers of connection between brain and body.

As the beat drives harder, you push harder. Without thinking about it. This is evidenced in the research that clearly shows the perceived exertion during workouts is reduced when you have music to drive you.

You end up working harder and giving more – naturally. The result is more effective workouts that burn more calories and inspire you to push for more muscle.

It's why I comb the music royalty libraries to buy tunes that will add driving fire to the Fit Quickies™ Tracks. And the added plus? Tunes, beat, and music together connect me with my dancer's roots.

Play around with beats and tunes during your workouts. Watch your strength and endurance soar. Not to mention the joy of movement.

Do you find music makes YOUR workouts better? Tell me about it in comments below!

ref:

1) Len Kravitz The Effects of Music on Exercise Performance.

2) Carl FosterPhD, John Pocari, Phd, and Mark Anders, Exploring the Effects of Exercise Intensity

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.

Booty Campers Report In With Big Wins

Lani — Tue, 03 Aug 2010 21:06:00 +0000

Sherry and a 4 - legged treasure

Lani, I'm not really surprised but have to say that your organization and thoughtfulness with McBooty Camp are unparalled. Everything is so organized!

I feel fabulous!

I was just thrilled this morning when looking in the mirror.

Even with a far from perfect participation level, I have:

In these 2 weeks of McBooty Camp, lost 7 – 8 lbs.

Significant firming and toning through the torso and lower lats, obliques and lower abs due largely to Fit Quickie #1, which surpasses my previous favorite abs exercise! We're talking highly visible toning and tightening

A renewed commitment to working out and some new ideas on how to introduce variety. I feel like I look good which is 95% of the battle to looking good!

It is like all of a sudden, people are noticing me. I keep getting compliments in a way that I've never experienced.

I count that is pretty darn good given the many distractions I've had over the two weeks.

I've learned that just minor changes in nutrition can lead to big results

Even though I haven't been able to participate fully, I am soooo very glad I at least started and did what I could. I would be at the same place I was almost 2 weeks ago if I hadn't just jumped in with both feet.

PLUS I was thrilled when I stepped on the scale today and did not gain anything back during the girls trip last weekend! Actually, I think I've lost a little more but it just isn't showing up on the scale yet.

Kudos to Lani for orchestrating such a great program!

~ Sherry R., Houston, TX

If transformation can truly take place in 2 weeks, the women in the July Better Bodies for Busy Women Break Free McBooty Camp have proven it. Once again.

Here's what makes the difference. The power of:

the focus
the team pull
intensive, laser coaching
intention to dive into massive overhaul using the most powerful success tools in a telescoped time period
the accountability
the targeted body shaping
the regular activity
the simple, clear, no-hunger dietary guidelines

What an honor to work with this amazing group of women. We rolled up our sleeves and got some serious work done, making huge strides in embedding new tactics, strategies, and attitude.

Results are still coming in, but I don't want to wait a minute longer in sharing some of them with you, my valued reader.

I'll let them tell more of their own stories.

Sharon

My closure to the McBooty camp: today I weighed in and am down 6.4 pounds by my math in 2 weeks!

I am now 1.4 pounds from being the lowest weight I have managed to achieve in 8 years. (I did lose down to my goal weight 1993, shortly after my son was born, using Jenny Craig – and I stayed at that weight for about 5 minutes, was hungry all the time and sick of the prepackaged food.)

I feel very enthused and confident that using the principles I have learned and continue to learn from Lani and my fellow MCBooty Camp and FitDream Fusion peeps that I will reach my goal of 145 lbs, size 8. My size 14 jeans are getting loose! Yay! After comparing my measurements that were taken at the beginning , I have lost a total of 3 inches in 2 weeks.

Lani, thank you so very much for the nutrition DVD. My husband was watching it yesterday and is just all over it, much to my surprise! My son will be here tomorrow and we are going to watch it together as a family. I am looking forward to continuing on with FitDream Fusion.

Sharon Mack, Paralegal,, Rocky River, OH

Janice

Lani, thanks for a great class. It really expanded my ability to do harder & more intense exercise. I now have increased confidence for reaching goals and being active. I also lost 1.8 lbs.

I loved the daily audio. It was this quiet little whisper in my ear of things to focus on. I liked both calls and found them very helpful. Obviously I was all over the forums! Your responses to all of my posts was unexpected and I felt very loved and cared for.

I liked the resources made available – and that you responded to my thoughts about goals by providing more info. That was really helpful.

Looking forward to seeing you in the FitDream Fusion forums!

Janice Nelson, Redwood City, CA

Paym

Even though McBooty Camp came at a very busy time for me, I not only kept on track with exercise, but I lost some weight.

As a matter of fact, this now brings me to 22 lbs lost since jumping into FitDream Fusion and applying the tools.

A pair of jeans are literally falling off ME – REALLY – I FINALLY understand how someone CAN have their jeans fall off their butt!

The daily audios certainly spoke to me. I found myself listening and taking notes for future reference – and so much was so relevant to what I'm going through or doing right now!

The energy level was wonderful to be a part of.

The Teleclasses were AWESOME.

Thanks Lani!~ Paym Bergson, Entrepeneur, Paym Bergson Enterprise Trainer/Writer, Toronto

I am proud I did the two week McBooty Camp even though it was such a busy time! It was a short enough program to commit to, and I got great support and results. I feel more motivated and determined to continue eating this way and keeping up with exercise.

More results:

I lost 3.5 lbs,

I have increased energy and better sleep.

I feel thinner: I tried on clothes that fit looser in the stomach, waist and thighs.

I have better control of my eating through your guidelines

I think the Fit Quickies, which were new for me, are very effective in a short time.

Overall I feel more in control of my eating and I think the dietary plan is a great program to jump start. It made me very mindful of eating healthy without oils, cheese, and dairy products.

I feel better about myself and more empowered to move forward and I hope I continue to see progress.

I was very impressed by the details of the program and support. The daily messages were great! The tele class kick start was very helpful to increase motivation and help me get organized. The Q and A was very helpful at addressing individual concerns.

I think McBooty Camp is a great program, because it is short, very well organized, motivating and supportive and Lani is awesome in giving individualized feedback in a very professional, timely and warm manner. The support of the group is great, too. For someone who is feeling stuck, this is a great jump start program, with actual results in a short amount of time. Thanks Lani.

~ Maxine Becker, Cupertino, CA

Want to be sure to know when the next McBooty Camp is scheduled?

Go here NOW and let me know!

Woman's Fitness Blueprint: An Action Plan for Success Registration HERE, NOW!

Woman's Fitness Blueprint: ACTION Plan for Success Starts Soon!

Lani — Fri, 30 Jul 2010 22:53:58 +0000

Are you struggling with sticking points – even the same old ones – on your journey to a better body?

Woman's Fitness BluePrint Preview Call Recording:

Go here NOW to Woman's Fitness Blueprint: An Action Plan for Success

More on Woman's Fitness Blueprint: ACTION Plan for Success Starts Soon!

Outdoor Girl Reporting In

Lani — Thu, 22 Jul 2010 17:33:34 +0000

For an outdoor girl like me, there's nothing like tossing our bikes in the back of the Rav for a short drive to the flumes which present a fantastic (though bumpy, I only fell once) bike path. Yes, that's me in the pic above enjoying the view right up the road from our house.

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

Back in my office (can you see why I love working from home?), it's been a wild, woolly, and fun-filled week. Yesterday, I was interviewed by the fabulous women entrepeneur's association IAHR, or International Association of Homepreneur Resources. They are rockin' with the Fit Quickies and GET how important fitness is for success of your biz! My thanks to gracious hostess and owner Deb Larsen for making this interview so darn fun.

Also, we are almost 1/2 way into the Better Bodies for Busy Women July McBooty Camp. Boy am I glad I put this venture together, we are having a blast, studying hard, doing excellent workouts and eating great food – lots of it! I honor these women and their amazing commitment, warmth, and friendship! I must report back to you soon on their progress and success!

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!

Shoulders, Virginity, and The Cute Doctor

Lani — Tue, 22 Jun 2010 21:45:25 +0000

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!

image: cubacool

NEW Fit Quickies™ & Contest!

Lani — Fri, 18 Jun 2010 20:48:27 +0000

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:

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
Which Fit Quickie (or two) you are most eagerly awaiting in the new collection
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.

Simply put your name and email in the box below and you'll be first informed.