Fit Quickies: 5-Minute, Targeted Body-Shaping Workouts

( 10 )

Overview

Fit Quickies is an effective, research-driven collection of exercises for functional fitness and body shaping that cuts through the confusion of trends and complicated weight loss routines. It minimizes the time investment needed to see results, yet is honest about what is needed to achieve fitness and body-shaping goals.

Targeted five-minute workouts include a flatter belly, slimmer, tighter thighs, jiggle-free upper arms, a tighter rear end, ...

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Fit Quickies: 5-Minute, Targeted Body-Shaping Workouts

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Overview

Fit Quickies is an effective, research-driven collection of exercises for functional fitness and body shaping that cuts through the confusion of trends and complicated weight loss routines. It minimizes the time investment needed to see results, yet is honest about what is needed to achieve fitness and body-shaping goals.

Targeted five-minute workouts include a flatter belly, slimmer, tighter thighs, jiggle-free upper arms, a tighter rear end, a strong core, and much more!

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Product Details

  • ISBN-13: 9781615642397
  • Publisher: Alpha Books
  • Publication date: 2/5/2013
  • Pages: 288
  • Sales rank: 336,131
  • Product dimensions: 7.20 (w) x 9.00 (h) x 0.80 (d)

Meet the Author

Lani Muelrath, M.A., CGFI, CPBN, specializes in helping people who struggle with weight and energy transform their bodies — without hunger or exercising like a maniac. She is a fitness expert for the Dr. John McDougall Health and Medical Center as well as coach and presenter for the 21-Day PCRM Vegan Kickstart and the Coronary Health Improvement Project (CHIP). She is the health and fitness expert for Vegan Mainstream, contributing health and fitness expert for Engine2Diet.com, and Healthy Living Examiner at Examiner.com. Lani is a Guest Lecturer in Kinesiology at San Francisco State University and Associate Professor at Butte College. She created and starred in her own CBS TV show, Lani's All-Heart Aerobics. She is a recipient of the Golden Apple Award for Excellence in Instruction. Lani has a Master's degree in physical education and is certified in Plant-Based Nutrition through Cornell University. She overcame her own lifetime struggle with weight 13 years ago when she lost 50 pounds, which she has maintained easily with the tools that she coaches others to be successful with in weight loss, body shaping, and health.

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Table of Contents

Fit Quickie Fundamentals 1

The Exercise Prescription 9

Fit Quickie #1 7 Seconds to a Flat Belly 31

Fit Quickie #2 Inner Thigh Squeeze and Tease 45

Fit Quickie #3 Triceps Triple Play 57

Fit Quickie #4 Gorgeous Glutes and Hamstrings 69

Fit Quickie #5 Topless Muffins 79

Fit Quickie #6 Thigh Warriors 93

Fit Quickie #7 Kickstand Core Challenge 105

Fit Quickie #8 Tush Tighteners 115

Fit Quickie #9 Higher Assets 125

Fit Quickie #10 Legs into Play 137

Fit Quickie #11 Upper-Body SOS 147

Fit Quickie #12 Super-Shaper Split Squats 159

Fit Quickie #13 Back Beauty 167

Fit Quickie #14 Shoulder Shapers 177

Winding Up Your Willpower 185

Creating Fit Quickie Routines 191

Nutrition Principles 201

Motivation and Mind-Set for Success 231

Putting It All Together 247

Appendix

Resources 251

Index 261

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Customer Reviews

Average Rating 5
( 10 )
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Sort by: Showing all of 10 Customer Reviews
  • Posted April 6, 2013

    Fit Quickies gets it right! Finally, a book with the trilogy of

    Fit Quickies gets it right! Finally, a book with the trilogy of secrets as it'sfoundation to transform yourself and your health now and forever. NO fads orgimmicks here just the truth and expertise from a women who's been there and donethat. Lani Muelrath did a phenomenal job showing just how easy it is to get fit andstay healthy by getting back to the basics. I thought working out meant having tospend hours in the gym to get any results. Boy, was I wrong! Lani lays out 14simple, effective, and fast workouts that anyone can do in just a matter of minutes.From newbies to veterans of the exercise world, this book has a variety ofchallenges for everyone no matter where they're at in life. Each exercise is brokendown for the reader so it can be performed in a safe, yet effective, manner. Inaddition, tips and modifications are provided with each Fit Quickie to meet eachindividuals needs based on their level of fitness. Fit Quickies fitness tips are perfect for anyone.
    Lani also does an incredible job on her nutrition plan in this book as well. This isNOT a fad diet book, and Lani proves it having lost 50lbs herself by following herown advice. I found Lani's detailed, yet simple, outline of how to go about adoptinga whole foods, plant-based diet very refreshing and exciting. Diets shouldn't beabout sacrifice and starvation and this book lays it out in crystal clear format howeasy it is to indulge in fresh, healthy foods without having to give up half yourday's calories. This is eating style is surely one that can and will last fordecades in my life as I pass the years reaping the rewards of a healthy body becauseof it.
    The third secret of the trilogy is the mind makeover philosophy described in FitQuickies. It's like icing on the cake! Lani beautifully describes practical andextremely useful techniques for others to get over the "mental hump" of making whatmany consider big changes in their life. This is always a challenge for me andothers as change never comes easy in life. Breaking the old habits of eatingunhealthy and being sedentary are not exactly overnight transformations for most. Atleast not for me. Something has to stick mentally to remain motivated and focused onthe long term goal of achieving an ideal body weight and the health that comes withit. Lani's mindset mastery skills are perfect for accomplishing this.
    Fit Quickies is definitely a must read book for anyone looking to get healthy ANDstay healthy. You won't regret picking up your copy today. Have fun and here's to abrand new you thanks to Lani!

    2 out of 2 people found this review helpful.

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  • Posted April 5, 2013

    Lani has poured her heart and soul into the creation of a book t

    Lani has poured her heart and soul into the creation of a book that has the potential to change your life, if you just give it a chance. Seemingly an exercise primer at first glance, Fit Quickies is so much more than that: it's a whole philosophy of healthy, vibrant living distilled into a single source.

    Through years of trial-and-error self-exploration and knowledge-seeking, Lani has devised a proven, three-pronged approach that takes into account the fitness factor, the food factor, and the frame of mind factor, each of which is an indispensable element in the optimal health equation.

    In the initial chapters of the book, you'll find out about Lani's personal struggles with diet and exercise and how she overcame them to finally hit upon the formula that has worked for her, and can work for you, too! You'll also get a primer on exercise physiology, the benefits of exercise, and the nuts and bolts of how to get started, no matter where you are starting from. The information is presented in an easy-to-understand way and is backed by the latest scientific research. So not only does Lani really know her stuff, she is also right there with you as you embark on your journey, encouraging you and motivating you along the way.

    The book then moves on to the Fit Quickies themselves -- fourteen 5-minute exercises that were designed specifically to shape and tone those hard-to-reach, often-neglected areas of the body. Each Fit Quickie is presented in a logical format: information on the specific area of the body targeted and why it is problematic (the dreaded "belly pooch" for example :), followed by background physiology for a deeper understanding of what muscles the FQ addresses, and finally a step-by-step how-to, complete with pictures. It's like having your own personal trainer right there with you!

    The Fit Quickie presentation ends with a section on willpower -- after all, without willpower, or STAYpower, you could say, what good are the best of intentions?? Here, Lani reveals another huge benefit that comes with regular practice of the Fit Quickies -- and one that I have experienced first hand: Fit Quickies are not just about body-shaping, but are also a powerful tool for BRAIN shaping!! By just taking 5 minutes to squeeze in a FQ when you're feeling stressed or lacking in willpower, you can give yourself an instant MIND/MOOD MAKEOVER and get yourself right back on track. Who would've thought it? And of course it's no surprise that this little FQ perk is also supported by the latest research. This Fit Quickie section of the book is followed by handy section on putting it all together and creating routines you can do anytime, anywhere.

    Then it's on to nutrition, an irrefutable key to looking and feeling your best. Lani presents a whole-food, plant-based diet -- an eating style that is backed by overwhelming scientific evidence as THE way to achieve optimum health and weight. Once again, the reader is treated to Lani's insight, wit and humor as she recounts her own personal pitfalls and ultimate triumphs. She shares with us her secrets to success and walks us through a typical day, the plant-based way, again all backed by solid science. It's a no-gimmick, honest approach to nourishing our body the way it was designed to be nourished that goes hand-in-glove with the fitness piece.

    The final part of the book, and in many ways the pièce de résistance, is devoted to the frame of mind element, or mastery of mindset. After all, if you don't approach this endeavor with the right attitude, it's like paddling upstream on the Colorado River -- try as you might, you'll never get where you want to go!! Once again, Lani shares her insights with a warm and thoughtful approach and can-do attitude, followed by proven, nuts-and-bolts techniques so that you, too, can "change your mind, change your body, change your life," as she so adeptly states. She shows how to identify and overcome self-sabotaging thoughts, once and for all, to allow you to quiet your inner critic and finally get with the program -- for life!

    Hopefully my review has inspired you to acquire this little gem for your own library. If not, here's one more excellent reason: at the time I am writing this review, Lani is offering a free Plant-Based Blueprint to anyone who purchases the book. This is a detailed, beautifully written and illustrated glimpse into how Lani herself lives a whole-food, plant-based diet daily, complete with tips and recipes. Just go to Lani's website to get your copy.

    2 out of 2 people found this review helpful.

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  • Anonymous

    Posted April 5, 2013

    As a personal trainer myself, I can attest to Lani's precisely


    As a personal trainer myself, I can attest to Lani's precisely correct science and accurate kinesiology for each exercise! Each pose is so easy to follow and perform, that even beginners can understand and accomplish their goals. The short time needed to get each part of the body in shape will make this book wildly popular and a great reference whenever one forgets how to target a specific area of their body. It is exceptionally perfect because she is comprehensive in her approach to overall wellness. One can tell she is a kind, compassionate person and this shines right through her book. Her own transformation and path to wellness will inspire us all! She explains the significance of all the components of wellness; body and mind and the foods we chose to eat! I will be buying this book for everyone I can! It is a "must have" for everyone!
    Linda Middlesworth, CPT, Food for Life Instructor, PCRM

    2 out of 2 people found this review helpful.

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  • Anonymous

    Posted April 14, 2013

    This book written by LANI is the most inspirational book you co

    This book written by LANI is the most inspirational book you could ver read and you really are missing out if you dont get a copy. I personally have read it 6 times now and it keeps me so miotivated and it is now my own bible which i follow to the latter. thank you so much Lani for bringing as all the latest scientific evidence on heath, eating , weight and exercise, a must for us all. We will all be better off following the proinciples that Lani has writen about and i am talking from my heart to you Lani as your story is so inspiratioanl it keeps me to keep , like you a real yo yo dieter and have tried every diet that has ever been published, then to find this healthy way of eating with NO calorie or points to count who wouldnt want to eat like that , it gives you the freesom and peace that surrounds food, it has been my life saver as before this i wanted to throw in the towle and forget everything, BUT now i have so much pashion for this lifestyle that i dont even call it a diet, so to those who this story sounds familiar i suggest you read LANIS book and you will be a new person, Cheers Anna

    1 out of 1 people found this review helpful.

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  • Anonymous

    Posted April 11, 2013

    I have never written a review however I felt it incumbent upon m

    I have never written a review however I felt it incumbent upon me to step up and do so this time. I am still in the process of devouring all of the information in this book but I do know that I LOVE it! Lani's book is not fluff - it is good, usable information both for the nutritional information as well as for the Fit Quickies exercises. Early on, she tells her story of her own trials and tribulations of working towards and finally obtaining a healthy lifestyle. Wow - I feel that this really is doable for the long term! I have been plant-based for 2 years now, and this book has cleared up the confusion I had regarding what really makes it all work - her Three Pillars - Weight (of food), Stretch (of the stomach), and Energy (calories). I feel like this is my handbook of healthy living for the rest of my life, I hope it is for you as well. I know you will also love this book!

    1 out of 1 people found this review helpful.

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  • Anonymous

    Posted April 11, 2013

    As a 65 year old with back problems and arthritis who has read m

    As a 65 year old with back problems and arthritis who has read many books on health and fitness, I have finally found one that fits my needs and life style in Lani's Fit Quickies. I read it over the period of a month so I could take the time to absorb and put to use the information. I found it easy and enjoyable to read, understand, and put into practicee. Using Lani's ideas has helped me become more flexible and comfortable in my daily life. I highly recommend it to anyone who wants ot improve your health and life style in an easy and painless way.

    1 out of 1 people found this review helpful.

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  • Anonymous

    Posted May 9, 2013

    I'm was so glad to get my hands on Lani Muelrath's FIT QUICKIES!

    I'm was so glad to get my hands on Lani Muelrath's FIT QUICKIES! Throughout the book, it's clear that Lani is not in this for a quick fix, she's really on the journey with you, educating you about getting healthy for the long run. What I like about her approach is that it brings the whole picture together - the importance of moving our bodies and "feeding" our souls. She introduces readers to healthful, plant-based eating tips along the way while she gives you her FIT QUICKIES that will give you the most bang for your buck! What sets this book really apart is that Lani shares of herself throughout, she lets you know that she's been there -- right where you are, struggling to make sense out of exercise, weight control, and balanced eating. She's shares what worked and continues to work for her. I hope this book is as beneficial to others as it has been to me. Everyone in this country could benefit from Lani's wisdom, tips, and expertise.

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  • Anonymous

    Posted April 11, 2013

    What a refreshing book - finally a fitness and nutrition book th

    What a refreshing book - finally a fitness and nutrition book that is free of hype and gives me something I can use.
    The exercises are powerful, and I like the way I can do them either together at one time or when I take 'fitness breaks' - as the author calls them - during the day.  
    Lani's insights into the food plan have opened my eyes to some things I was missing before and I'm excited to see the changes that I can expect when I make some shifts.

    Thank you for a great book - full of information and positive AND real energy.  A.  Jennings

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  • Posted April 8, 2013

    Lani is incredibly knowledgeable about fitness and demonstrates

    Lani is incredibly knowledgeable about fitness and demonstrates it in this book without getting too complicated. One of the things I love about her "fit quickie fundamentals" is that she emphasizes good positioning and anatomical alignment. I can't tell you how many times I've seen people in the gym working extremely hard but doing exercises completely wrong and with horrible body positioning. Not only is that kind of exercise not effective, it can lead to serious imbalances and injury down the road. It's something I have to continually remind myself of and struggle with constantly, so I loved reading Lani's take on the subject.

    Lani's book is really all about 5 minute breaks - short workouts you can do, even if you don't have 30+ minutes to set aside at once in the day. So, if you find yourself too busy to work out, this book is the perfect solution for you. Anyone can find time to get fit - just break it up in to smaller sections throughout the day and you'll get it all done.

    There's also a pretty big section of the book about nutrition, and Lani's plant-based prescription is right in line with mine. I like that she relates her own personal story of struggles with weight and finally finding a solution to it all: getting in touch with your body's true hunger signals and eating quality food. One of my favorite parts of the nutrition is her "big plate" rule - filling yourself up on lots of high-quality, nutrient-dense foods - veggies, starches, fruit, beans, nuts, and seeds. Enough with the small plates and portion control already - that only leads to more hunger cravings and yo-yo dieting. Big plates are the way to go.

    Not to be forgotten, Lani talks about mindset and mental approach in her book too. I'm glad she did, because I think any nutrition, fitness, or general health book is incomplete without it. It takes a holistic approach to get healthy, and simply focusing on one aspect of health - food, fitness, or your mind - is simply not going to cut it.

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  • Anonymous

    Posted April 5, 2013

    Lani Muelrath's "Fit Quickies" is both entertaining an

    Lani Muelrath's "Fit Quickies" is both entertaining and instructional, with just the right mix of practical support and personal revelation to inspire the reader to do the work needed to reach those often-elusive fitness goals. Her writing style is comfortable and easy to read, but she doesn't avoid the hard issues that are bound to arise when seeking to lose or rearrange body mass. If you're looking for help and support on your journey to fitness, this book is a great tool. Lani's 5-minute exercises and her prescriptions for eating healthy and staying motivated are just what the doctor ordered!

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