Here's one that landed in my box today.

Unexpected.

Brilliant.

Shows what is BEST about helping other women lose weight, get in shape, and take charge of their health destiny.

When we enlist the right support, we show our power.

And this came just in time for this week's Preview Call for the Glutes, Abs, and Arms class for May.

Rhonda, you've inspired ME.

THANK you for taking the time to put this into words.

And sending it to me.

And telling me to publish it!  So I am going to shamelessly do just that.

Rhonda Kontos

Lani,

I guess all I can say is better late than never?

I wanted to tell you, that the biggest benefit I got from your online booty camp was the knowledge that I, for myself, really need someone to be accountable to.  The Booty Camp experience yielded so many ahhh moments and I lost weight and inches during the month.

I learned that I can push my body but to also listen to when I need to back off.  I really enjoyed the forums and all the tips and tweaks you are so wonderful at providing.

But the biggest thrill I got was telling myself to workout like you were in the room with me so that as each week passed I felt better, my form improved and I learned so much.  I had problems in March from a motivational perspective and also from a life experience that totally overwhelmed me.   Then a family matter literally dropped me to my knees.

But now with some distance and time between me and your February Booty Camp class, I learned that I made great strides and improvements during that time in terms of strength and knowledge.

And I learned to eat better along with form improvements.

I also learned that while life can stress you out, if your body is stronger from using a philosophy like the one you imparted to us during the February Class,  you can endure the life issues and emerge strong.

I am doing better.  I continue to eat fairly well, and I am down a size.

I am down some pounds, about 15 in total.

I began working out again consistently and I found that all the strides I made from your  Booty Camp are still with me today and I am not starting over from a regressed position.

My body maintained its strength and I begin April with a new zeal and I will be ready for May's Gams, Glutes, and Abs Class, knowing my body is ready for its new work to begin.

I am still on track to make my goal size/fitness by August 26.

Thanks to you, Lani, for all you did for me.

~ Rhonda Kontos, IN.

---

Rhonda underscores something very, very important, and that is the value of finding mentoring and support in those endeavors which you find especially challenging.  For many women, it is health, weight loss, fitness, and body image.  For others, it may be business, or organization, or parenting, or….

If you find your weight, body image and health challenges continue to be daunting, seek support.  If not from me, from someone else with proven expertise who seems like a good match.  It will change your life.

Do YOU think accountability makes a difference?  Go to comments below and share your thoughts!

Image:  zoey flame ~~~~~~~

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 fitness is going to take off, which I know you’re going to love.

Would you like the winning formula that quickly makes it possible for you to abandon ineffective workouts, hunger from obsessive dieting, and habits that keep sabotaging your success?  Say YES to mastering your fitness, multiplying your energy, and moving your life forward. Click here now to get started.

Something NEW for 2010!

Imagine…

A place to go for the real skinny on your body shaping, weight, exercise and nutrition questions.

A place with ongoing support and connection with a leading fitness expert who has guided thousands of other women to achieving their body ideal;  a woman who has herself overcome years of struggle with weight, to finally shed 50 lbs for good.

FitDream Fusion Inner Circle Club and Forums

Exclusive, private to members ONLY, the FitDream Fusion Inner Circle Club Forums are for those who are ready to go big and go home.

For women who desire to realize more each day your potential.

Women who want to cultivate mastery of vibrant health, body shaping, and well-being.

To live your body ideal.

Look. If you, like me, have had it with fitness myths and diet and food industry mythology, then we’re a good match.

If you, like me, have a keen sense that it can’t be all that complex, then this membership is for you.

Classy, elegant, and straightforward (just like you – I designed this with my best clients and students in mind!)  FitDream Fusion Club Membership delivers support, education and conversation about the basics:  Exercise, Diet and Nutrition, Style and Beauty.

Plus Teleseminars, one-on-one coaching, and more

LOTS more about this exclusive opportunity, including registration and IMMEDIATE access here:

FitDream Fusion Inner Circle Club

with Lani Muelrath, M.A.

It's been said that those who succeed are also those who have failed the most.

Think about it.  What does it take to create a successful business, lose and keep excess weight off for 5 years or more, get a career breakthrough movie part, or be an Olympic athlete?

Probably more than one failed business or job attempt, several tries at diet and exercise, multiple rejections from movie producers, and an athletic career littered with  lost races.

What is the difference? What are the tools to keep sharpening so that our failures move us forward?

• Persistence
  
• Tenacity
  
• Strong passion for an ideal
• Discipline
• Strong belief in self
• Mastery of the psychology of failure
• Industriousness
• Intentness:  Stay the course and go the distance.  Even when you're not "in the mood"
  
• Skill
• Willingness to learn the NEW skills
• Initiative.  Make a decision!  Failure to act is often the biggest failure of all.
  

And of course, it helps to have role models for motivation along the way.

Thus the video.

© Lani Muelrath 2010 All Rights Reserved

It's not just about the endorphins. Or the burn off of stress hormones.

Or the simple pride of achievement from a workout completed that makes exercise a powerful agent of stress relief.

These are all important. But seems it's more than that.

Exercise evidently builds in stress protection and stress relief by generating brain cells that do just that.   The literally build us a happier brain.

And play an important role in stress management.

How exercise makes you less anxious

Though scientists have known for some time that exercise stimulates the creation of new brain cells, or neurons, it has not been known exactly how these exercise -born neurons might be "functionally different"  from other brain cells.

Recent research at Princeton University is delivering new insights.   More data and evidence that the exercise you do actually provides you with stress relief.  An easily accessible tool for stress management through simply challenging your body to move around more.

Preliminary results of which were presented last month at the annual meeting of the Society for Neuroscience in Chicago, scientists allowed one group of rats to run. Another set of rodents was not allowed to exercise.

Then all of the rats swam in cold water, which they don’t like to do. Afterward, the scientists examined the animals’ brains.

They found that the stress of the swimming activated neurons in all of the brains. (The researchers could tell which neurons were activated because the cells expressed specific genes in response to the stress.)

But the youngest brain cells in the running rats, the cells that the scientists assumed were created by running, were less likely to express the genes. They generally remained quiet.

The “cells born from running,” the researchers concluded, appeared to have been “specifically buffered from exposure to a stressful experience.” The rats had created, through running, a brain that seemed biochemically, molecularly, calm. ~ from Phys Ed.; why exercise makes you less anxious, NY Times

You knew exercise was good for your mood!

We've known for years – both practically and scientifically – that exercise enhances mood and improves mental outlook.

But how exercise might directly affect the psychological states of stress, mood and anxiety, was unclear.

Now, thanks in no small part to improved research techniques and a growing understanding of the biochemistry and the genetics of thought itself, scientists are beginning to tease out how exercise remodels the brain, making it more resistant to stress.

Keep moving!

All the more reason to keep moving during the busy holiday season.  Yes, it will help burn off some of those holiday calories, keep your system healthier and sustain and build muscle.

Yet now more than ever we are finding that regular exercise is a powerful stress management tool. Another undeniable connection between body and mind.

Get out there and move.  Doctor's orders!   Next…

© Lani Muelrath 2009 All Rights Reserved image:  novic

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

During the spring of 2001, I had planned and prepared for a Fitness Retreat to be held in Rye, NY – right across the Sound from the New York City.

The retreat was scheduled to take place late October that same year.

Which then turned out to be about 5 weeks post 9/11 events in NYC.

The fitness retreat was fully booked.  I had rented Wainwright House, an eclave of historic buildings on beautiful grounds right above the water of Long Island Sound.  My dear friend Brook helped me find the location, as she lived just around the corner.

Once the events in NYC happened early September, of course we all had the wind taken out of our sails and questions came up about going through with the retreat.  Should we or shouldn't we?

Our retreat lodging at Wainwright House

Because my heart and gut told me that now it was more important to be fit and strong than ever before.   Maybe we didn't care as much about that inch on our thigh, as priorities certainly shifted. But the desire to cultivate inner resilience and bodily strength rose to the occasion.

We met with that as our beacon of motivation and energy through the weekend.

Not a single participant canceled.  They flew in from all over,  into LaGuardia or JFK, when airport security had taken on fresh, astronomical proportions.  Do you remember all the marines and armed guards at checkpoints?  Walking airport lobbies with their boots and weaponry?

And as the retreat got underway, much healing began, as we came together from all over the country to address our health, become more fit, and meet with other women in a caring community.

The day before the retreat began, Brook and I took the train into the city and walked the perimeter of Ground Zero.  The air was still thick with dust, storefronts were blocked by piles of debris, dust and ash.  Most people on the street wore masks to keep from coughing on the thick air.

And astonishingly, in the bustling streets that would previously have been ablare with taxi-cab horns, not a honk was heard, and everyone gave everyone else the right of way, courtesy, and kindness.

These reflections are in my mind today as the anniversary of 9/11 is upon us.  And I always remember the gumption our team brought forth in themselves and each other to keep our date with fitness, strength, and health through our retreat.  And how much I appreciated these women, and still do, as memories of that Fall surge on the occasion of today.

Can the indiscriminate eater make peace with the disciplined dieter within?

(YES.  But first…)

Let's face it.

There are two distinct voices within for anyone who has ever had a weight problem.

How about we meet these two, face to face (and fork).

For one, there's the indiscriminate eater.

Qualities: You know, the one that wants to eat whatever it wants, whenever it wants, as much as it wants.

The Challenge: Denying that this voice exists only makes it emerge in the must unseemly, unmanageable, and covert ways. Like bingeing, sneaking food, and hiding rations.

And if you haven't experienced all three of these behaviors like I have, then maybe two of them, or one. Or had the desire to implement one of them.

Then we have the disciplined dieter.

Qualities: The one who actually knows (deep down, you do) how and what to eat to be able to lose weight or maintain weight and be healthier. And the disciplined dieter we are talking about is the one with wisdom. The OCD – obsessive compulsive dieter – is another voice entirely. Let's get that clear.

The Challenge: Potentially, getting derailed in "perfect diet" muddle that gets you nowhere fast when it comes to your fitness, fat loss, and weight management goals. Most often challenged by the disowned voice of the indiscriminate eater.

Actually, there are several other voices out there in the eating and food realm but for now we're sticking to the two in the title.

Evidence

Each of these voices leaves definite trails of qualifying symptoms.

Most obviously, the indiscriminate eater emerges as what I refer to as the "spoiled brat syndrome". Certain that it is surrounded by other women who all can eat "whatever they want whenever they want and still stay thin", there is a loud stamping of the foot in rebellion when the common sense of the disciplined dieter mentions her agenda.

This creates an enormous conflict within. It can lead to the pain of white-knuckle dieting (a losing proposition and not to be aspired to, trust me) and its inevitable backlash.

The disciplined dieter voice wants, most of all, discipline so that it can maintain control. This is necessary for it to create successful weight management, fitness, or weight loss. Evidence of the disciplined dieter can be found in plans, lists, good and bad categories, and "good and bad" eating behaviors. Some of these pathways are more productive than others. For example, when we get into "good and bad" anything, we hook all the other feelings we have about being "good" or "bad.  Better to take the perspective of "that which is most compatible with our [weight loss, fat loss, bodyshaping] goals."

Where these two voices make peace.

These two voices, very strong in any woman with a long and colorful diet history, can find a meeting place of peace.

A connecting point where they can join hands and walk you the path of fitness and weight loss freedom. It is a truce worth searching out and investigating.

The very process of this investigation will deliver to you very, very valuable information about what it is you really want in terms of your fitness, body-shaping, and weight loss goals. When we're caught up in the confusion and swinging back and forth from one voice to the next, confusion and frustration reign. What we want is clarity, conviction, and of course, success. One of the very first questions I ask my weight loss clients and students in my coaching programs such as the Woman's Fitness Blueprint is "why do you want to lose weight? Or get fit? The answers to these questions, seriously considered, lead us to tremendous insights about our pathway.  They unfold our power to build the mastery that brings us to realization of our goals.

Yes, we can integrate these voices by inviting them to joined forces as the disciplined eater.

The one who knows, deep down, the principles to embrace and strategies to implement to succeed at lasting weight loss.

The one who gets to eat, fully enjoying an alimentary experience. Embracing the very satisfaction of good food well eaten. Yes, we need a dietary plan. But all that is is disciplined eating.

And eating sounds so much more fun, free, and happy than "dieting", yes?

It takes an inner energy shift, a different mindset, and disentanglement from the confused voices of the past.

I know, because it happened for me.

© Lani Muelrath 2009 All Rights Reserved image:  maddy

We all know about the proverbial field of dreams.

What about the DOCTOR of your dreams?

One that actually is highly motivated to help you build health, rather than seek to salvage and treat what's left of your health after you've lost it?

Let's be honest. A part of us intuitively knows that when we're healthy, lo and behold we've become more fit.

And quite often, shed some extra avoir du pois along the way.

I suspect this is why many actually say the "just want to be healthy".  They actually desire the joy of being fit and without the agony and discomfort of excess weight.  But sometimes we need guidance, pragmatic steps, a caring and knowledgeable hand to hold in the process. In short, a guide to get us going.

Where do you start – or restart?

It can be a daunting task – "getting healthy" – especially if we have a history of failed attempts that has left a bad taste in the mouth.  A negative association with the process of getting healthy.

Sometimes we just need a fresh start.

A fresh approach.  New spectacles.

It is excitement that brings me to the keyboard today.  Excitement about sharing with you a NEW program that may be just the kickstart you need for a fresh approach.

More accurately, a gentle push.

For this plan invites you to build specific healthy practices over a period of time – 48 weeks for that matter.

And I am not recommending this sight unseen.  As a matter of fact, I am undergoing this course of study myself.

Care to join me?

Enter My Dream Doctor

In truth, what would your "dream doctor" be like?  For myself, she or he would:

1. Start with the reminder (lovingly communicated, of course!) that I am, in large part, responsible for my own health.
2. Impart to me some specific tools that I could implement in a progressive fashion to build health.
3. Make the items from #2 simple and easy to understand
4. Integrate nutrition, exercise, and mental approach as equal partners in the quest.

(As a matter of fact, the Woman's Fitness BluePrint is designed on these principles.)

Which is why what my Dream Doctor has put together is such an exciting find.

But don't take my word for it.

Take a look at this fabulous program that my friend and colleague Dr. Carolyn Dean has put together.

The philosophy?

Thomas Edison said the doctor of the future will give no medicine, but will interest his or her patients in the care of the human frame, in a proper diet, and prevention of disease.

The doctor of the future is here.  And she can be yours, too.

Her name is Dr. Carolyn Dean.  Let's just call her My Dream Doctor.

I'm studying Module 1 from her new 48 – week wellness program now, yet felt compelled to come in here and tell YOU about it before I read another word.

Take a look and tell me what you think!

P.S. Remember, Dr. Dean is going to be a guest on my late summer TeleClass series September 22.  Watch for details.

© Lani Muelrath 2009 All Rights Reserved                                     image:  sianni janus

Am I primed, motivated, and eager to work out each and every time that I do?

Guess again.

Yet there isn't a day that I wake up feeling strong, fit, slim, and energetic that I don't absolutely, thoroughly, completely relish and enjoy the fact that I am.

You better believe it.

THIS my friends is the real deal.

What keeps me going

You know what keeps me going with healthy practices?  This means

• regular exercise
  
• a whole foods, plant-based diet
  
• stress protection and management (don't leave it to chance)
  
• flexibility training, and
• activities for practice of mindset and mastery.

What keeps me going is that there is nothing like feeling fit, toned, energetic, and slim.

No matter what else life brings your way.  (Trust me on this one, I know.)

But being resilient, full of vitality, and FREE of the remorse and dissatisfaction with extra weight, sluggish energy, and bad health due to choices has been more than a blessing.

It's been a life saver AND a life maker.

Make no mistake

Being healthy and fit bring enormous benefits for your quality of life.

This means how much vitality you have each day as well as physical and mental resiliency for all that we find ourselves amidst as part of the human predicament.

You will live better and more productively if your body and mental training are cultivated intentionally.

Don't leave it to chance.

Make it a priority.  Get support if needed.  Put on your own oxygen mask first.

And enjoy what the fit enjoy.

© Lani Muelrath 2009 All Rights Reserved