Biblio File: 'Fit Quickies' offered in best-selling fitness book

"Fit Quickies: 5-Minute Targeted Body-Shaping Workouts" by Lani Muelrath

All Chico E-R photos are available here.

"I have a long and colorful diet and exercise history," Lani Muelrath writes, "30 years of constantly battling my weight, being at war with food and with my body, and not having the lasting success or real results I craved." Even workouts weren't working.

What was missing? Balance, what she calls "the three pillars of successful body transformation": exercise, diet and mind-set. In developing a balanced fitness and plant-based food program, and focusing on achievable, motivational goals, Muelrath was able to lose 50 founds (and keep it off) while at the same time eating until she was full (no caloric number crunching) and exercising in a way that didn't take over her life. Her encouraging guidance is available in "Fit Quickies: 5-Minute Targeted Body-Shaping Workouts" ($19.95 in paperback from Alpha Books/Penguin) and at

Muelrath will be speaking and demonstrating her "Fit Quickie" approach 7 p.m. Tuesday at Lyon Books in Chico.

Her book presents fourteen "Fit Quickies" (from "7 Seconds to a Flat Belly" to "Shoulder Shapers") which can stand alone or be part of a regular gym program. Each "Quickie," including repetitions, lasts only about three to five minutes. The key is to isolate the muscles that help shape the body, challenging them so that they "sit up, take notice, and change shape."

The book also provides combinations of Fit Quickies for ten-minute workouts (one bundle focuses on "Bums and Tums"). "Fit Quickies," she writes, "are perfect for revolutionizing your workouts. These research-driven, physical therapist- and exercise physiologist-approved targeted exercises promise to change the shape of your muscles and restore your strength in a refreshing and innovative format."

Muelrath doesn't neglect diet and motivation, either. The calorie-counting "rabbit food" approach only leaves the eater hungry and prone to keep eating. Her approach: "By day's end, if I were to take all the food I ate that day and put it on a big tray, half of it would be starchy veggies and whole grains, and the other half would be high-water-content vegetables." The rule: "Eat when hungry until you're not." As for motivation, "practice for success." When a setback comes, forgive yourself. Evidence shows it's easier to get back on track.

With "Fit Quickies," readers have a wise and compassionate coach.
