Previously, I addressed a client question regarding the "tuck", or posterior pelvic tilt position, outside of exercise sessions.  Click HERE to read Part 1:  "Is It Possible To Tuck Too Much?".

More on pelvic tilts and tucks

The backward, or posterior, pelvic tilt referred to by my client in Part 1 is an exercise position common to several rehabilitative-type workouts.  This position is meant to counter an exaggerated anterior pelvic tilt, where the top of the pelvis tilts forward.

Anterior pelvic tilt, or specifically the top of the pelvis tipping forward, is actually a quite normal postural position. The problem is an excessive anterior pelvic tilt.  Rehabilitative exercise works to counter the excessive tilt with consciously tilting the pelvis in the opposite direction.

Excessive anterior pelvic tilt can contribute mightily to postural dysfunction. It can set a chain of discomfort events into motion: with the deepening anterior tilt, the thigh bones rotate inward, placing increased stress on the inner knee.

This inward rotation of the thigh bone, results in increased weight bearing on the inside of the foot, which puts extra stress and strain on the muscles that roll the inside of the foot down and turn the outside of the foot out. Think fallen arches, and you’ve got the idea.  By the way, this problem can also start with the foot and work its way up to a pelvic tilt.

But the problems with excessive anterior tilt don’t stop there.  They have a way of working their way all the way up the rest of our posture. When the pelvis tips too far forward, the arch in the lower back increases. As goes the low back, so goes the neck.  So the next place for this postural dysfunction to show up is at the neck, resulting in what is called “forward head”.

The prescriptive posterior pelvic tilt

This explains the driving factor behind practicing a posterior pelvic tilt during exercise.  Actually, it takes a combination of strategies to correct the problems of the excessive anterior pelvic tilt, to be addressed in another article.

The point here is that though excessive anterior pelvic tilt is a problem that needs to be dealt with specifically to create good posture, overdoing a posterior tuck and countering the natural curves in the back can create problems of its own.

Watch for Part 3 of "Tuck" and Pelvic Tilt Talk:  6 Strategies For Correcting Excessive Anterior Pelvic Tilt

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

Recently, the following question was presented to me by a client regarding implementation of the "tuck" position outside of exercise sessions.  As a topic that has needed addressing, no time like the present.

Q.  Lani, today I'm having a soreness in my lower back that I usually don't have. I've been trying to really connect with "curling my core and keeping but" tucked during the day….not just when I exercise. I just started noticing this today….Today while doing my workout, on the curl up with hands on knees it really hurt. Any thoughts? Thanks a bunch.

My reply: If I understand you correctly, the "curling the core" is a reference to the pulling of the front of the torso in, while pressing the low and middle part of the back in the direction of the space behind you. And the tuck means the backward tilt of the pelvis that comes with a tuck of the tail.

In my practice, I teach that while these positions and exercises are important for correcting muscle imbalance, these are exercises not to be duplicated with intensity all day long. You should NOT be taking the deep tuck into all walking and standing movements. Rather, pull in the abdominal wall (as in 7 Seconds to a Flat Belly) which facilitates muscle balance through the waist, hip, and low back area, and provides a slight corrective direction to the tilt of the pelvis. It stabilizes the area and activates many of the core muscles in a functional, fluid manner. Save the deep tuck stuff for your training workouts.

Likewise, the pressing to flat the back, meant to counter an exaggerated curve in the back, should not be fought for all day long. We have a natural curve in the lumbar area of the back (see image, left) and we should not be maneuvering to get rid of it.  The natural curves in the spine are designed to effectively cushion and distribute impact as well as facilitate functional movement.  By no means should we be trying to eradicate them with excessive exercise.

Too much prolonged tuck and pressing the low back place a stress on the lumbar area and overwork the muscles at the top of the hip in back. This resulted in the soreness that you are experiencing. Some good training moves, but not meant to be sustained 24/7. Physical therapy is for building strength and countering imbalances, but not always for intense movement all day long.

I know that there are those who will disagree with me on this one, and who suggest that you should be implementing this movement intensely all day long to counter effects of gravity. I say no, because of just what happened to you.

Do the work during workouts. Combine it with strengthening the muscles through the middle and upper back, hips, abdominals and backs of the legs. Let it train you to walk erect , with stronger back muscles, stronger glutes and abs, and shoulders rolled back into open chest position. Then let the awareness of functional posture and strength of muscles gained during workouts carry you forward into beautiful movement.

You want to dance and flow through life, for heaven's sake -not be crimped and tucked!

Go to Part 2 of 5:  More Pelvic Tilt Talk:  Anterior Pelvic Tilt

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

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

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

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

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

Coordinate targeted sequences with your favorite full body workout.

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

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

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

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

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

Including, from my FitDream Files:

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

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

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

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

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

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

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

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

Join us!

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

Too early too look ahead?

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

(And they do!)

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

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

Va va voom for Valentines. You get the idea.

It's the Valentine to give yourself

Gotta ♥ it!

"It's the Valentine to give yourself!"

Are you:

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

serious about losing some love handles?

tired of the tire around the middle?

longing for a "lift" out back?

Then this puppy is for you.

Love Your Body Boot(y) Camp

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

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

Dates: February 1 – 28, 2010

• Body sculpting focus.

• Better booty, backyard and middle.

• The love without the handles.
  

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

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

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

And to carve the melt off my middle.

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

And I know YOU like it too!

A Quick Glance Back

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

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

Me, March 2000, Safety Harbor, Fla

10 years later: good technique and persistence!

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

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

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

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

Together, let's accelerate your progress.

Me, November 2001, Philadelphia Event

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

With loving care for your body the whole way.

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

A flatter and tighter belly.

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

Lani's Love Your Body Boot(y) Camp

Dates: February 1 – 28, 2010

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

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

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

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

Additional Features:

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

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

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

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

BONUS GIFTS!

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

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

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

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

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

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

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

4.  Phone for TeleSeminars

5.  Computer for online connection, and of course

6.  The Heart of an Athena Warrioress

The 4 week program focus:

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

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

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

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

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

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

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

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

PLUS

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

Also

• Self-defeating behaviors
• Attitude Adjustments

Whew…coming up for air!

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

Why the 5th through the 8th?

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

December 5 – 8, 2009

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

How much?  It's a steal.  Consider:

4 Group Coaching Calls: valued at $100 each

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

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

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

Full price: $225

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

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

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

How do you like them apples?    Booty-licious!

© Lani Muelrath 2009 All Rights Reserved

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

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

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

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

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

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

It was everything that I thought it would be.

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

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

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

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

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

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

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

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

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

Rhonda Kontos, IN

Day 2:  the MUSCLES and the MUD

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

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

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

Lani,

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

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

"YOU are the magic bullet!"

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

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

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

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

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

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

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

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

Day 3:  Mix in the Merlot

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

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

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

Susan Scheskie teaches us about EFT

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

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

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

Day 4

Sunday morning dawned sunny and glorious.

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

Hi Lani,

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

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

Ah, the dreaded weight loss plateau.

Actually, you should embrace the plateau for many reasons.  But that's the topic for another day.

For now, we'll concern ourselves with breaking a weight loss plateau.

Has this happened to you?

You've been puttering along with your usual dietary plan and fitness routine.  Then progress seems to slow, then seemingly halt.  You feel like you are at a standstill.  You've hit a weight loss plateau.

The shape won't shift, the pudge won't budge.  Now what?

Ally's story

Ally wrote to me 3 weeks ago with this same dilemma.

She was 5 lbs away from achieving her 20 lb weight loss, 2 sizes down body shaping goals.  She'd been "stuck" there for the last month.

First, I assured Ally that plateaus are a natural part of the adaptive process of the body.  It can decide its own pace of change at times. Sure,  that can seem most inconvenient to us.  Yet our body has its wisdom.  As I often say, our bodies do everything for a reason.  Even with the weight loss plateau.

At the same time, if the situation persists, it may be time to take a closer look and shake things up to get them moving again.  This is what I suggested to Ally.  She implemented a few of my suggestions and now, 3 weeks later, her weight loss plateau has broken and she is down another 1  1/2 pounds.

Time to budge your plateau?  Then it's time to exceed your reach!

Actually, this is just like it is with life.  What do you do in life when you have stalled, lack of creative energy, and a slip from your ideals?  You exceed your previous reach.

Reach past what you've done before.

For actually, when you are not reaching beyond your comfort zone and presenting yourself with continuing challenge, whether in fitness or in life – you are slipping backwards.

It's called a "stretch".  You can do the same with a weight loss plateau.

Focus on six areas of improvement and change

If you find your fitness stalled at weight loss plateau, there are several avenues you can take to get things going again.  All you need to do is shake things up.  Disturb the status quo.  Make your body sit up and pay attention.

1)  Vary the speed: if you are walking, or biking, hiking, or swimming as part of your fitness rotation, pick a couple of your sessions during the week and pick up the speed a little.  Keep safety in mind and focus on correct alignment, and you will present a new challenge to the body to which is necessarily must adapt.

2)  Amp up the strength challenge: are you doing any kind of resistance training as part of your weight loss or fitness program?  If not, you should be.  And if you are, now may be the time to increase the strength challenge.  That doesn't mean you have to lift more weight, necessarily.  Strength challenge can be increased by cadence.  You slow it down, you can keep the use of lighter weights and changes in strength and shape will follow.  Either way.

3)  Add more time to your workouts: Are you used to pooping out at about the same time every session, week after week?  Your body may be just used to it, like getting restless after 27 minutes of programming because the TV show ends at the half hour.  Catch your body by surprise by adding a little more length to a couple of your workouts during the week.

4)  Vary the intensity of your workouts: This is a big one for mixing things up.  Research has shown that building intervals into your training – with the use of interval training in whatever type of workout you do – is a powerful way to increase strength, endurance, and fat loss.

5)  Shake up the balance: Maybe you need MORE time stretching and less time lifting weights?  More comprehensive, multi-joint exercise, as in the T-Tapp Wellness Workout?  An increase in targeting body sculpting, such as the Bar Method?   Sometimes playing with the balance makes your body scramble and step up to the challenge, resulting in visible results in your physique.

You can't out train a bad diet

6) Last but not least: improve your nutrition. Take an honest look.

• How many times in the past 2 weeks have you had dessert?  Keep in mind that includes pastries, energy bars that masquerade as cookies, cakes that masquerade as muffins.  You get the idea.

• How much fatty or oil-based dressing are you really putting on your salad?  1/4 cup of bleu cheese adds up to a whopping 30 plus grams of fat and 320 calories.

The easiest way to improve your diet is to eat more vegetable, whole grains, and fruits and reduce fat, oils, and the foods that contain them in your diet.  You can eat a lot more, get a lot more fiber, have improved satiety, and encourage fat loss.

Pick 1, 2, or more of these areas for putting a new "stretch" into your weight loss and fitness routines and see if you, like Ally, start to see yourself pull out of the weight loss plateau station and move forward on your weight loss and body sculpting goals.

© Lani Muelrath 2009 All Rights Reserved image: michael.seth, mporter

I heard from Vicki this morning.

She made my day.  And I'll tell you why.

Yes, she's down 20 lbs since a year ago when she signed on with the Woman's Fitness BluePrint Coaching Program.

And even more – better yet – her inner shift that made it possible is in full bloom today.

Here's the letter Vicki sent me today.

Vicki, May 2008

Vicki, Fall 09; 20 lbs and 2 sizes later

Hi Lani!

It's been about a year since I took your Woman's Fitness BluePrint class and time for a little update.

I am now down 20 pounds!

That's about 2 sizes, and I have no idea how many inches because my measurement record is missing. No biggie, I have photos.

Since your class I have taken a huge interest in nutrition, for both me and my family's sake. For my birthday this month I got myself a Blendtec blender and started green smoothies. The kids even like them! I was determined to find ways to boost our immunity and keep us healthy this year and it's working.

Learning to listen to my body and what it likes and needs is an amazing thing.

I realized that I had more healing from the inside out to do than I was aware of, and my weight/inch losses usually come in spurts, corresponding with something that is going on inside of me. I feel like I'm not explaining this well, but I think you will get it. I am working on cutting out coffee because I suspect some adrenal issues and it's probably affecting my sleep. I'm down to 1/2 cup a day now!

Still fasting too. It took me almost the whole year to get into it, but now my body has accepted it and I can really feel when I need to fast.

I am thrilled to have come so far, and (in a good way) I still see plenty of room for improvement. I feel up to some extra motivation now so I am joining in on a couple classes and such on the T-Tapp site.  I'll give Tappy Holidays a go this year.  I'm Butterflymama on the forum.

So here's that photo I promised once I got under 150. This was about a month ago and I think my neck has thinned  and my arms have lost a bit since then. I'm about 146 now and who knows where I'll end up.

I also wanted to say thanks for all the help you give out on your blog and on the forum!

Gotta go, Vicki

P.S. I can't even tell you how much my relationship with food has changed.  Probably life-saving. My Husband and kids are on board too. I'm trying to have a positive effect on the rest of my family too.

As you can imagine, this letter out of the blue from Vicki has been thrilling to receive.  The freedom and happiness in her voice is the most gratifying and happy experience a coach can have!

Blessings to you, Vicki.  Job well done.  And THANK you for writing today!

A bit of history. If you haven't already read Vicki's success testimonial on the Woman's Fitness BluePrint page, here is what she had to say upon completing the course:

"Bottom line, Lani’s Woman's Fitness Blueprint Action Plan for Success Coaching Program has delivered outstanding results in areas that I have never been able to achieve before.

I have finally been able to experience changes in my body that I have been trying to make for a long time!

It has been at least 7 years that I have been stuck, and in spite of all the diet and exercise knowledge I have studied, none of it was working.

I was so confused and ready to give up.

Since starting this class, however, I am down over 5 lbs and 8 inches – 2.5 in my waist alone. I am extremely thrilled that I now have the tools to deliver this extraordinary progress and continue forward.

Previously, I would get to a place where I would start having progress with my fitness and then I would “fall off the wagon” – my progress would stall, I wouldn’t get any further, and then I’d just lose ground. This was very discouraging.

I came to this course wanting to learn why I kept running into the wall – and how to get through it.

Though I was still afraid of failing again, I’d look at Lani’s photos from her 10 year history, and think “that looks like me…and to see her now, WOW – I want that!" It’s not just the inch loss, it’s the vitality and energy that come through.

I wanted to be confident in myself again, to fit into my clothes comfortably, and not worry about any camera pointing at me.

I gave it a chance and will never look back at my old ways.

The specific tools, progression, and coaching Lani provided made the difference. It has given me the opportunity to finally move forward to achieving my dreams – and not only that, but experience peace and freedom along the way. This is priceless to me!

I am looking at everything differently now. My body is visibly trimmer, and I have a whole new, healthy relationship with food and eating.

My energy is up. I look forward to each day as well as the challenges of the future, knowing I now have the tools and skills to realize my goals and dreams.

It is amazing how this course is “seeping into” the rest of my life in so many positive ways. The behavior changes and mental mastery that I have learned are HUGE for me. I now know that if I can do this, I can do ANYTHING!

Now that I have Lani’s secrets to move me forward, I can continue to have success. I highly recommend Lani’s program for anyone seeking major shifts for lasting change, she is an amazing coach and I am so glad I took her class.

~ Vicki H., Dublin, Ohio

T-Tapp much? Or looking for more oomph to your motivation to do same?

Look no further.  T'appy Holidays 2009 is here!

FIFTH Annual T-Tapp "T'appy Holidays"

For five years running, the amazing women on the forums at T-Tapp have inspired me to put this together.  T'appy holidays is a way to celebrate your workouts, nutrition, and general all-around better choices during the holiday season.

Let's emerge in 2010 without extra avoir du pois and the accompanying remorse, dip in energy, and downright drop in health and increase in weight.

I just wanted to share them with you, especially since I made such good progress with the Tappy Holidays schedule last year…"  ~Sara Sara, marking progress in a previous T'appy Holidays;  before (left, in pink) and one month into T'appy Holidays (r, in red)

How does T'appy Holidays work?

It's simple. I provide a healthy living checklist to help you keep on track with your exercise, eating your veggies, and a good breakfast through the holiday season of November through December.

I even throw in body brushing to help keep you energized, bright-eyed and bushy-tailed!

There are even prizes. Yup.

But of course, the best prize of all is moving energetically through the season because you stay active, and eat your veggies (the combination is the best medicine ever!).

And you have a team to support you, too.  Other women to share the aspiration with. So that we can cheer eachother on. So that one day of holiday sludge doesn't become 60!

Let's face it. When you are proactive about exercise and stocking your kitchen with good choices, you just make better choices.  What you have is what you'll eat, right?

How to get ready TODAY for launch November 1

1)  Register for T'appy Holidays HERE and download your spreadsheet.  The page there gives all the details, outlines the plan, and details the contest rules should you decide to enter.

2)  Fill the fridge with a solid assortment of veggies to help you with that 6 (yes, 6!) servings a day

3)  Dig your body brush out of the cupboard (and give it a loving wash if needed)

4)  Cook up a big pot of brown rice – your body will love you for it!

….and get ready for launch on Day 1, November 1, 2009.

There's a solid, undeniable thread that runs all the way through the T-Tapp Wellness Workout.

One from which you launch any – and all – of the standing T-Tapp moves, or sequences.  Or sets within sequences.

And that is the basic T-Tapp stance.

This is not news to those who are familiar with the T-Tapp Workout.  Practice of proper exercise form is paramount. Yet as a T-Tapp Trainer, I note how common it is for students to slip in this one seemingly minor detail that is actually core to the T-Tapp Workout itself.

Which is why I've devised a strategy you can use to keep the powerful aspect of the basic stance more cleanly cemented into your T-Tapp Workouts.

T-Tapp Basic Stance

A quick review of the T-Tapp Basic stance is in order.

It's simple, yet not always easy to achieve, especially to beginners. Yet it is approximation of this basic stance position that is the key to success and building a stronger, balanced body with this physical therapy approach to fitness.

With the T-Tapp Basic Stance, which is the groundwork for all the moves that unfold throughout the workout, you place the body in solid position:

1. feet in parallel, directly below hip joints.  This means right foot under right hip, left under left, your feet dead ahead as if you are on skiis.  You know what happens when skiing if the skiis are slightly turned out or in, don't you?  Keep that in mind as you stay cemented to parallel.  The number of moves in the T-Tapp Workout that deviate from this stance are few and far between, the exception rather than the rule.
2. bend knees so that the kneecaps are stacked directly on top of the ends of the toes without going past.  This is surprisingly difficult to maintain through your workout, as the immediately workload placed on the muscles builds as you go.  Beginners or those with knee issues can go more shallow at first
3. lift the ribs vertical from the hips
4. tuck the tail under
5. open the chest with shoulders back and stack the shoulders directly over the hips
6. gently press the knees away from the midline of the body in the direction of the little toe.

There you have it.  In a nutshell:

• bend
  
• tuck
  
• lift
  
• open
  
• press

This virtually launches every other move in the workout sequence

Second in the T-Tapp Workout sequence is plies.  Guess what?  It's built on the same lineup as described above.  As a matter of fact, I often have students get into basic stance to launch their plie sequence, then simply move the feet apart to the wider plie stance, and GO.

Same with T-Tapp Twist, Oilwells, Balance….and so on.  They all build upon this basic position.

Next time you T-Tapp, try this trick:

Build every single sequence from the basic stance as described above.  Actually put your body into position.  Connect with the kinesthetic awareness of it.  Then vary the foot position as needed for the next move.

And watch your exercise form throughout step up the intensity and effectiveness of your whole exercise session.

It's the #1 secret to magnifying your results.

© Lani Muelrath 2009 All Rights Reserved

Eye-opening news from Mary Shomon in her new book, The Menopause Thyroid Solution.

Evidently, thyroid problems can mimic menopause – and peri-menopause symptoms – quite cleverly.  (Oh boy!)

In other words, if you are experiencing any of the following "challenges", it may be menopause – or maybe not.  Take a look at this list of menopause "mimics" that might be thyroid:

• menstrual irregularities
• sleep problems
• weight changes
• mood changes
• loss of sex drive
• hair loss
• skin changes
• elevated cholesterol
• bone loss
• fatigue and lack of energy
• digestive disturbances
• dryness
• concentration or memory problems

According to Shomon, this is just a starter list!  In other words, if you have been to doc for sleep disturbance, mood swings and "brain fog", you may have been told "menopause!"….though the finger may really need to be pointed at thyroid problems.

Mary Shomon

Diagnosing thyroid is no easy task

As an opener, Shomon asked the crowd, "Who has been told my their doctor that 'Your thyroid is normal'?"  A majority of the women raised their hand.  And this is not an uncommon experience.

If you have felt foiled by all the confusing – and sometimes conflicting – information out there about thyroid problems, Shomon's new book will shine light into previously dark corners for you.

She presents several tools for self-analysis to help you draw closer to your own conclusions and put you in a more informed position from which to ask your own doc some questions.

To diagnose hypothyroidism, in addition to the symptoms, and clinical examination, conventional doctors consider the TSH results.  A TSH level above the reference range is considered hypothyroid and will be flagged as high on test results.  Remember, however, that there is controversy over the reference range, with some groups recommending the new range of 0.3 to 3.0, and many labs and doctors still use the old range of 0.5 to around 5.5.  (pg. 96, The Menopause Thyroid Solution).

For this reason, Shomon recommends multiple measures when trying to draw a more precise bead on the condition of your thyroid.

In addition to the rich profile of symptoms as described in her book, you should also ask doc for the following:

• Free T4 (free thyrosine)
• Free T3 (free triiodothyronine)

A low level of either or both of these, along with an elevated TSH, may indicate hypothyroidism.

Chapter 8:  Mindful Movement with T-Tapp

Of significant note is the exercise chapter (pgs. 228 – 268) featuring Mary's favorite workout, T-Tapp.  Teresa Tapp created a custom pictorial and instructional for Shomon's book that spans nearly 30 pages:  "Mindful Movement for Menopause Management".   Yay Mary for "getting" that movement – purposeful and targeted – is essential for all things well-being.

I'm only half-way through this book – (thanks Mary for fueling my cross-continental flight read last Monday ), yet it's already sticky -noted and all marked up for sharing content and inside pointers with clients, friends, and my Woman's Fitness BluePrint Mastermind Group.  And those attending my upcoming Muscles, Mud and Merlot Fitness Retreat in Napa Valley, California can count on a report from me on content.

Oh, and the butterfly?  As a butterfly-shaped gland, the thyroid gets its own lovely iconic symbol.

© Lani Muelrath 2009 image:  creativity+