Our beloved refrigerator at home in the kitchen
"Is that bread in your cart?"
"Uh, yeah."
And yes, I have been approached on more than one occasion in the market with this question.
Multiple occasions, as a matter of fact. And different versions of the theme: what's in my shopping cart.
And more often than not, it is a question asked with body language rather than spoken word. You know, when the eyeball scrutiny of shopping cart contents takes place before eye contact.
Has this ever happened to you? Maybe my position as fitness coach screams "open book" about whatever I eat. Honestly, I used to have to hide the MnM's under the greens to avoid a tongue lashing. If there was anything more meaty than sprouts on my cart, I was set up for "tsk tsks".
All that being said, I have made an attitude adjustment and am now happy to be approached in this fashion. As what we eat is so central to attaining the body composition, fat loss, energy, shape and health that we aspire to, if someone can learn from what's piled in my cart (and it DOES get heaped mighty high!), then so be it and the more inquiries the merrier.
To make a preemptive strike in the event you and I bump carts in the market any time soon, here is an honest inventory of what is in my refrigerator today. Warning: this is a long list.
Here's what's in my refrigerator today
- veggies: mushrooms (2 kinds), celery, carrots baby bok choy, sugar snap peas, kale, collard greens, spinach, arugula, romaine, cilantro, leftover baked potatoes, corn, 2 baked yams, roasted red peppers.
- fruit: apples, dates, oranges
- grains, seeds: corn tortillas, sprouted grain burrito, sprouted bread, wholegrain artisan loaf, wholegrain pancake mix, ground flax seed, leftover brown jasmine rice, leftover bulgur, Ezekial cold cereal, buckwheat noodles, mochi
- beans, savories, and their friends: black beans, kidney beans, leftover homemade veggie-bean-grain- noodle soup, homemade hummus, miso, tofu, tempeh.
- condiments: ketchup, mustard, mirin, salsa (green and red), pickles.
- also: sesame butter, peanut butter, blueberry all-fruit preserves, almond milk, white wine, teriyaki sauce, maple syrup, blueberry syrup, french roast coffee beans.
Yes, we're fortunate enough to have a fridge that's bursting at the seems. One of the operational hazards of a plant-strong diet is it all takes up so dang much space!
I'm not real fond of cooking but I'm extremely fond of eating. And this fridge profile allows me to prep meals easily. Simple meals that bring satiety and keep me trim. Remember, you create muscle shape with how you train your muscles. It is revealed by how you eat: you carve your figure with your fork.
I can literally eat freely from this fridge of any of its contents, without having to worry about weight gain. Or having to adle my brain with calorie counting or calculations of the macronutrients: protein, carbohydrate, and fat. They're all in there in fine balance that give me energy, keep me light and strong, and completely satisfy with their colors and flavors.
It's the fuel that juices my exercise, from full workouts to Fit Quickies.
There's nothing in there that can get me into trouble.
Now, should I start on the freezer list? Pantry? Or is it "uncle" already?
Filed under Blog, Diet & Nutrition, Plant-strong diet by 
Inner thigh challenged?
You're not alone.
It is at the top of the list for so many of us, isn't it? Inner thighs that have lost condition, shape, and strength. Overtaken by a feeling of flopping and flapping around. Don't laugh. You know what I mean.
Actually, if you are laughing then you DO know what I'm talking about. And as discouraging as this state of inner-thigh affairs may seem, there IS hope! The inner thighs can be tightened up and perform as good as new. It just takes some specific attention and a few simple strategies.
Inner thighs must be called into action!
As a matter of fact, there are four muscles in the leg adductor group. With all that muscle, you'd think they'd get it together to keep more semblance of shape!
After all, your inner thigh muscles play a role in your every day movement. Simple walking activates them. Though not enough, over time, to keep them firm and lifted.
Yet they plan a critical role in the function – and appearance – of our legs and lower body.
What to do?
Problem solved!
I solve this dilemma the way I solve any question about how to shape a muscle or group of muscles.
I look to its function. First of all:
1) all skeletal muscles PULL
2) if I want a muscle to have more strength or better shape, I need to give it pulling tasks that overload its current capacity so that it responds with growth. And remember, those satellite cells are always hovering, ready to scramble into action and build new muscle tissue (see taking the mystery out of how muscles are made) – but only when enough demand is placed upon them!
All you need to do is get creative about "pulling" tasks for those inner thighs. Do them often enough, and – voila – inner thighs that stay in place, give you a wonderful feel in the legs, and cut a fine shape in your jeans.
How much, how often?
Targeting the inner thigh area specifically, 4 times or more a week, will make a big difference in the look and feel of inner thighs.
Remember, you cannot "spot reduce" body fat off of the inner thigh area – or any other body part. And just like the challenges of belly pooch, inner thigh jiggle is a combination of body fat storage along with lack of muscle tone. But you CAN greatly impact this situation by specifically tightening and strengthening these muscles by isolating them, and working deep to challenge them. (See "The Forgotten Body Shaping Secret" special report).
Yours truly performing Fit Quickie™ #2 for inner thighs
There are several isolation exercise for inner thighs in my arsenal of body shapers.
One of my favorites is what I call "Inner Thigh Squeeze and Tease", which is why it is one of my first Fit Quickies™. You can get the idea by assuming the position I am sitting in, photo left.
Place a playground ball between your knees, and squeeze. It doesn't take long before you feel it! Try it even without anything between the knees and you'll feel it. Having the springload of the playground ball is a powerful addition.
I've developed a powerful progression of contractions to build the workload in this fashion in Fit Quickie™ #2, which takes you through a sequences of repetitions and finishes with a stretch. This helps shape the muscle and also helps to diminish muscle soreness.
Formula for muscle change
Just remember that to work the muscle enough to make it change:
1) you need to work to where you begin feel a 'burn' 'in the muscle.
2) you must be demanded to exert effort to maintain the exercise.
3) you need to push beyond where you "feel like stopping". Comfort zones do not new muscle make!
© Lani Muelrath, 2010 image: kennysmith
Filed under Blog, Lower Body Shaping, Muscle by
The transversus abdominus muscle, in red (above right), can be isolated and trained to reduce abdominal or belly "pooch"
Let’s face it.
That zone right beneath the belt line in front is almost a universal area of concern.
Unless you’re 13. And skinny.
What’s with the “pooch”, anyway?
As explained in the "7 Seconds to a Flat Belly" Video, abdominal pooch is caused by more than just extra abdominal fat, though that of course is a big factor here. It is also due to prolapse of internal organs due to gravitational pull, AND to reduced muscle tone of the Transversus Abdominus muscle.
In brief, Abdominal Pooch makers are:
- excess abdominal fat
- prolapse of internal organs due to the effect of gravity
- reduced muscle tone of the Transversus Abdominus muscle
The TA muscle represented by red zone in image (left)
Finding an easy to understand image of the TA muscle is difficult because it’s so well buried under all of the other abdominal muscles. Yes, the full set of abdominal muscles work together as a team, and it can be difficult if not impossible to isolate them completely.
However, the TA is head player when it comes to protecting the lower abdominal cavity from internal as well as external pressure. That’s why it tightens up when you cough, sneeze, or laugh. Or when you anticipate a punch in the stomach.
The TA muscle also provides trunk stability and keeps the waist tight. But if we don’t go out of our way to work the TA muscle, we lose the tight waist. And the trunk stability. And the flat belly.
The video gives you instruction, information, and the tools you need to do this powerful move.
Do this simple move for at least 3 days in a row and you'll feel the difference. 5 – 7 days, even better.
Think of it as a belly boot camp.
And get that lower belly pooch on its way to taking a disappearing act – for good!
P.S. Fit Quickie #1, "7 Seconds to a Flat Belly" Audio Workout, including Tutorial and Practice, is based upon the video of the same name. For the audio, go to: Fit Quickies™.
© Lani Muelrath, 2010
Filed under Abs, Exercise, Fit Quickie, Lower Body Shaping by
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