[FitDream] Terrifying. But I did it!

Published: Fri, 09/24/10

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a personal note from Lani                     September 24, 2010  
 
Hi !
 
Terrifying? Yes!  
 
There are so many things I want to tell you about this week's adventures.
 
This week's FitDream Ezine is coming to you a day later than usual because Greg and I just returned from a week of outdoor escapades in Yosemite Natl. Park.
 
First and foremost, I've got to tell you about getting to the top of Half Dome.  This is at about 9,000 feet my friend, and you've got to pull yourself up the steep cables (and NOT look down!) and hope that those little nubs on your climbing gloves are all they claim to be. And I'm not 19 any more.  ;-).  I want to tell you all about how I got ready for this.  Eats.  Exercise. But one thing at a time. In today's Feature Article, I'll tell you all about how my usual, minimized workout routine got me there - with just a couple of small tweaks.  Amazing!
 
What can this mean for you?  It can show you just how much power you can pack into short, focused workouts that translate to real-deal strength, stamina, and shape.  I got to put it to the ultimate test this week.  Consider me your guinea pig ;-).
 
Hearts, hugs and stars 
 
 
 
 

P.S. A very special welcome to new FitDream Fusion Inner Circle Members and the hundreds of new FitDream Ezine readers this week.  It's an honor!

 
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feature article


Terror is the overriding emotion even before you slide up onto the near vertical granite wall you've got to glue your nose to if you want to haul yourself to the top of Half Dome in Yosemite.  Call it a summer highlight or sheer foolhardiness, but this week's ascent of Half Dome ranks as one of lifetime's peak experiences.
 
The crazy journey to summit Half Dome begins with an over-eight-mile hike (yes, that's one way!) and UP nearly 5,oo0 feet of steep mountain trails,  with the most challenging leg the last.
 
We hoofed out of base camp at 6:15 a.m., steeled by a cup of courage and giant, steamy bowl of oats and bananas.  Backpacks crammed with water bottles and a full arsenal of eats (more on food and fuel in another post), we layered up against the 4,000 ft. elevation Sierra cold, fully mindful that the day's trek would more than double our elevation, with the Half Dome summit hovering at just under 9,000 ft.
 
How Does a Busy Woman Train For This One?
 
What kind of hours do you imagine you might need to get into this kind of shape?
 
Truth is, with just 2 tweaks to my usual, time-minimized workout routines for busy women, I was primed for the job.
 
How 27  Minutes Of Workout Time Got Me To The Top
 
Believe it or not, my weekly workout routine time - totaling 3  1/2 hours/week overall - that averages out to about 27 minutes a day - did the trick.  Here are the key pieces that put me, literally, over the top.
 
1)  Burst Training: I knew, looking ahead to the Half Dome climb, that I would need explosive bursts of energy to meet the demands of clawing up the cables the last portion of the climb.  I not only kept up with my 3x a week 15 minute Burst Training (see my FREE Fitness Breakthrough Kit for complete instructions and schedule), but I added one more 60-second burst.  Still did the whole bit in 15 minutes per session.
 
2) I added pull-ups: Using my ballet bar as fitness toy, I added  2 - 3 sets of 15 reps per week.  With my feet on the floor, body in table position and an overhand bar grip, this move strengthens arms, shoulders and back - really targeting the lats in a big way - for the task ahead:  Pulling my body weight UP those cables, with feet as stabilizers and back up.
 
3)  Quad strengtheners: Thigh Warriors, Fit Quickie #6, has proved to be my best friend in building rock-solid thighs and were my ace in the hole on this one.  I did my usual routine on this one, just making sure I pushed my limits each time.  (How low can you go?)
 
4)  I Kept up the calf work: Knowing that gecko-style climbing and holds on vertical faces demand strong calves, my usual calf-raise routine did the trick.
 
5)  Glutes and hamstrings: Fit Quickie #6, Gorgeous Glutes and Hamstrings are a mainstay of my workout schedule and proved to be excellent prep.  Incredibly, I came back without a sore fiber in my backyard.
 
Here's The Best Part
 
The same targeted body-shapers that I've come to love for the feel and look they create turned out to be the very best tools for building the body I needed for undergoing the strength challenges of the Half Dome quest.
 
And when you think about it, this makes perfect sense.  At least for the cable-climb portion of the journey, extreme demand on muscles held under tension was critical to prepare for.  Much of the time was spent hovering in bent knee position, calves and quads tensed for the hold.  Arms, doing same, with short pause points at crossbars on the granite face, following by explosive seconds to the next landing.
 
As it turned out, I had the wind, the arms, the back and the legs to do it.  And all on my focused, minimized workout schedule.  Yahoo!
 
 
Later, at full, Harvest Moon rise, a special moment (photo above)  with Half Dome sleeping across the valley floor.
 
 
Next time I'll tell you all about how I fueled for this one.  This may surprise you, too! 
 


 

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ISSN:  191-5737

September 24, 2010
Vol. 3, Issue 29
FitDream Ezine e-magazine is published weekly. You are on our list because you signed up for one of our programs. To change subscription, see link at end of email.
 
 
 
 
Lani's Healthy Living Column
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about Lani
 
Award winning fitness expert Lani Muelrath, M.A., "The Fitness DreamMaker" is  dynamic coach and vivacious speaker with some impressive credentials in the realm of exercise, health, and weight loss. 
 
Her signature system of dietary plan, targeted body shapers, and mindset for mastery is a match made in heaven for busy women looking for a no-nonsense, surefire solution to their weight and energy problems.
 
With over 30 years of experience as a teacher, coach, and trainer, Lani is a Guest Lecturer in Kinesiology at San Francisco State University, and is recipient of the Golden Apple Award for Excellence in Instruction. She created and starred in her own CBS TV show, and is the Healthy Living Examiner at  examiner. com. Lani is also the Fitness Expert for Dr. John McDougall's Health and Medical Center.

She is renowned for her compassionate and knowledgeable approach combined with expertise, and maintains multiple credentials and certifications in physical fitness and exercise disciplines.  Her Fit Quickies(TM), targeted body shapers for people on the go, have just exploded on the marketplace.

Lani overcame her own lifetime struggle with weight over 12 years ago when she lost 50 lbs, which she has maintained easily with the tools  that she now coaches other women to be successful with weight loss, body shaping, and health.

 



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FitDream Ezine is written by Lani Muelrath. If you have any questions or comments, please send them to: lani@lanimuelrath.com.
 
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