Truth About Fat Loss For Women With Lani Muelrath » Stress Management

Today's Workout: Afloat in Fields of Flowers

Lani — Fri, 09 Apr 2010 16:45:33 +0000

Part 1:

Part 2:

We hiked all over this mountaintop in a dream state.

Twice this week!

Awash in color, vistas to the coast range in one direction and the Sierras in another.

Left all the work behind and just zoned.

And sweat a little, too, as we walked for miles.

The perfect combination.

It's called Table Mountain, and the wildflowers are at their peak.

Sit back and smell the colors.

Looking for stress relief? How exercise builds a happy brain

Lani — Mon, 23 Nov 2009 15:41:24 +0000

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…

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A post 9/11 experience: NY retreat

Lani — Fri, 11 Sep 2009 19:16:59 +0000

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.

Tweaking for better workout results

Lani — Tue, 25 Aug 2009 16:56:38 +0000

The question below, just posted here at the Truth About Fat Loss Blog, posed such a juicy opportunity for content that I decided to use it as the focus of a new blog entry.

Thanks Susan for providing the inspiration!

Q. Hi Lani,

I'm doing a follow-up on results to working out to the Bar Method DVD's.

I have been working out faithfully to them, 4/5 x a week since Jan. My arms, and legs/thighs are toning very nicely. My ab/lower abs, hip/glute area, not so much. I'm so discouraged, in fact I put on shorts that fit OK a year ago, now they are tight in the hip/ab area!

I'm 53, maybe I'm just doomed to carry weight in that area. I am ready to jump back on the boring treadmill again during the leg lift segments, I hate that thing(treadmill)!

I don't feel my diet is any different than before. I'm just not getting the results I was hoping for from the Bar Method workout. I wish I was, because I enjoy the workouts and Burr, but not enough to keep doing them if I'm not losing in the areas I mentioned, but gained in those areas!

I'm very puzzled as to why that has happened. I have been doing the workouts long enough that it shouldn't be where the muscle lifts transition the Bar Method speaks of.

Thanks! Susan

Lani: Susan, It sounds like you have experienced mixed results. Some visible changes in the direction you wanted to move, and in other areas, not so much.I'd like to address your concerns from several directions.

the changes you have experienced
tweaking your exercise form for better results
taking a closer look at nutrition

Let's take a closer look.

Last hired first fired

I'm betting, first of all, that the first place you put on weight is in the lower abs and hips. This is where most women DO have the greatest deposit of fat cells and they fill up first, progressing then to the arms and, in your case, down into lower thighs. So though you may be losing fat overall, it is most noticeable to you in the areas that you have fewer fat cells to fill.

It will follow that as you become leaner, these other areas will demonstrate fat reduction as well. For example, in my case, belly and mid-section are the first places I will gain. I know those will also be last to go. Patience and persistence become key.

Have you measured?

Another element to look at is actual measurements. This I mean in the form of the measuring tape and/or bodyfat measurements. It may be that your body shape has changed with the lift of the seat from the Bar Method work, resulting in a different feel to your clothes. Quite possible. This is what occurred for me.

Also, taking pictures tells a better story than we might imagine. Looking in the mirror for results can be deceptive, as we tend to see ourselves from memory. A picture can illuminate changes we might not otherwise see.

Tweaking your exercise form

I'd love to step into my studio with you right this minute for a quick form check on your Bar Method work! So play with me a little here…

Are you:

1. experiencing muscle shaking throughout the thigh work? You want to "go for the quiver". If not, check your form at knees and shoulders (number 3 below) and challenge yourself to go lower. You want those muscles (not the joints!) screaming at the end of these sets. This you accomplish through correct body positioning and lowering into your point of challenge.

2. experiencing deep muscle burn in the seat work? Remember it's the fight of the pull to the back against tail tuck in seat work that is creating the body shaping isolation you want. Actually, the same in back dancing at the end – you keep the ribcage connected to the floor while lifting the seat up and MAXimizing the squeeze over the release.

3. keeping mindful of shoulders over hips, seat tucked under and gripped, slight forward bend at waist to keep back vertical, and ribcage lifted up from hips? Check yourself in a side mirror the next time you work out and make adjustments. See 3 Pivotal Points of Focus.

Exercise intensity – and effectiveness in muscle shaping – is a function of positioning and concentration. Again, a good measure of this, when it comes to isolation work, is how deeply into the muscle you feel the work.

You say:

I'm 53, maybe I'm just doomed to carry weight in that area. I am ready to jump back on the boring treadmill again during the leg lift segments, I hate that thing(treadmill)!

Hold on. During what leg lift segments? The Accelerated Workout? That section is more cardio if it to which you refer, yet as for other leg lefts, each of these segments is important to the shaping process you are seeking to achieve.

Taking a closer look at nutrition and diet

This can be a hard one. Yes, your years are more than they were 2, 3, or 10 years ago, which does present some new challenges – and also some benefits!

Yet as sure as day follows night, if your body shaping techniques are THERE and the new shape isn't showing, it is due to body composition. And body composition is, first and foremost, made in the kitchen. Ouch, I know. However, and also:

Hormones: where you are in your cycles can make a difference. Fluctuating hormones during menopause and peri-menopause can create puzzling changes when it comes to our ability to lose bodyfat, and belly fat can be a bit stubborn. Stress response hormones tend to create more abdominal fat as well. Put the two together and your challenges multiply.

In addition, though "working out", we tend to be more sedentary overall than we may have been just a few years back. This can sneak up on us. And if we find that most of our activity is during our "workout" session, and the other 23 hours are pretty sedentary, this can be a huge player in the overall picture.

These all have their implications when it comes to nutrition as well. If our diet "isn't any different from before" as you mention, it may be that what your dietary profile was before is not suiting your current body composition goals given your current activity level and hormonal profile. This is usually where the culprit is. And why it is important to maintain active lives AND take care about the caloric content of your diet. Remember, you can't outtrain a bad diet, and though your dietary choices may be excellent, it may be too high in caloric content to allow you to reduce body fat stores.

Midlife considerations:

During the year (s) preceding menopause, there can be an upward shift of weight that is seemingly beyond our control. Here's the way through that: maintain your exercise, continue to challenge yourself with intensity, take vigilant care of eating a healthful diet with less deviations (less "cheat" times), manage stress and anxiety, and I promise you that you will come out the other side with everything a little easier, and those few pounds will come off. Resist the temptation to diet stringently which quickly backfires. Moderation is key here more than ever. You may find that you need to reduce processed foods and fats to help keep things in check.

We've addressed a review of your changes, tweaking exercise form, and nutritional considerations. Hope this gives you some points of clarification and insight into creating even better results!

Thanks again for providing the inspiration, Susan!

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If you build it (health) they will come (fitness and fat loss)

Lani — Fri, 21 Aug 2009 04:44:50 +0000

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:

Start with the reminder (lovingly communicated, of course!) that I am, in large part, responsible for my own health.
Impart to me some specific tools that I could implement in a progressive fashion to build health.
Make the items from #2 simple and easy to understand
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.

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My number one motivation for staying fit

Lani — Sun, 16 Aug 2009 21:06:22 +0000

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.

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Fitness Retreat for Fall! Muscles, Mud, and Merlot

Lani Muelrath — Mon, 13 Jul 2009 20:26:40 +0000

Pssst….This exclusive event is already 25% full with registration going up just hours ago. (Yes, space is limited for more personal attention).

That means when you read this, we're booking up and it's time to take action!

Muscles? Yes, workouts daily. Challenging, yet save. Invigorating, and inspiring!

Mud? Spa treatments a few footsteps away. Body scrubs, lomi lomi and all flavors of massage, facials, you name it.

Merlot? We'll gather in Napa Valley, the heart of wine country, silly! Not a requirement, but if you of the mind to sip and enjoy, this is THE place to do it.

You don't want to miss this!

Details and Registration

Click on the banner below to read all the details and reserve your space!

Take Time, Breathe, Reboot…more essentials of fitness

Lani Muelrath — Thu, 02 Jul 2009 17:51:56 +0000

Last weekend's spa getaway experience delivered in delightfully unexpected ways.

Oh, sure. I expected to be relaxed, pampered, and rested. No question it delivered there.

Remember, I had the challenging task of trying on the spa treatments at Silverado Resort and Spa in Napa in preparation for the Muscles, Mud, and Merlot Retreat in November. FYI: I tested the pineapple papaya body scrub, lomi lomi massage, and shoulder/back massage.

My sisters and I also put in some SERIOUS time in the steam room, which featured an infusion of lavender to clear the head while soothing the muscles. Delish.

So what was unexpected?

The profound reboot effect. I came back from this mini-retreat with a new level of equanimity when it comes to my affairs of daily business and tasks. The carry-over has been surprising. I expected to be refreshed, yes, but I've also somehow been able to shift into a perspective of new paradigms with business and life's challenges.

That's why I'm calling it a reboot. It's as if my hard drive had become overloaded with too many conflicting programs. Have you ever done the "de fragmenting" process on your computer? It's a good analogy for the effect of last weekend.

Not to be forgotten…

Notice I mentioned my sisters?

We each live in a different corner of the country, and after the experience of losing both of our parents over the course of the past two years, we vowed last summer to, within one year's time, meet together for a getaway.

And we did it!

Reconnecting in this way added immeasurably to the experience. Weaving in and out of positive childhood experiences, whether on the trail through the redwoods (we went hiking, too), stopping for an olive oil tasting in a charming hamlet smack dab in the heart of wine country, eating lunch at the cantina or luxuriating in the spa before and after treatments, it became a time to let go of the challenges of the past two years and build some new memories.

Perhaps it has somehow made us each more resilient. I'm processing this as I write – I'll have to check with each of my sisters as well.

Find your own way to reboot…

Maybe you'll find some time to disconnect and unplug over this holiday weekend, too. You'll have to make it happen, though. These experiences rarely just pop in, though the opportunities do – we just need to notice them and raise our hand to take part.

Can you do that? Promise?

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image: littlesilverfoxes