Hi ,
Yes, time for a makeover for FitDream Ezine. And what better time than a change of season?
I've added some new features and am happy to have a fresh start for fall. You'll have to let me know what you think!
Last week, I detailed my workout schedule that got me up a mountain. And how my super time-saving, targeted workouts got me there with just 2 tweaks.
As promised, in today's
Feature Article I give you the scoop on all the eats I put together (and ate) on our climb to the top of Half Dome in Yosemite last week. Eats that can get you up a mountain can get you anywhere!
Oh what the heck, I gave you my whole dern shopping list too. Simple, filling, and delish.
Lucky me, right on the heels of last week's adventure, I'm off to the beach in Oregon this weekend to meet up with my 2 sisters for a spa girl getaway. Packing my bundle-for-the-chill-on-the-beach wear. Can't wait!
As for workouts on the road? Easy! I'll also pack my ipod onto which I've loaded my Fit Quickies Express 50 track. Combined with beach ambling and plenty of sister chat, that should do the trick.
Hearts, hugs, and stars,
P. S. A very warm welcome to all of the new FitDream Ezine readers this
week. I''m honored to have you share your health and fitness journey
with me!
Connect with Lani ... 
"Food Secrets That Take You To The Top (of the mountain!) "
by Lani Muelrath
True to my promise to report in on how I fueled
the heady and challenging ascent to the top of Half Dome n Yosemite last
week (see
How
A Busy Woman Trains To Climb Yosemite's Half Dome) I'm here to
report that we did the whole darn thing on our usual, easy prep fare.
That means piles of plants and potatoes, big
bowls of grain, fistfuls of fruit, beautiful grainy breads
and colorful beans, and a few nuts and seeds
thrown in for fun, flavor, and rib-sticking gusto for long days of
hiking.
Eating this way for years has defied the "need lots of protein
for muscle and energy" myth that I've seen disproven over and over
again. As a matter of fact, the more I learn, the more it is clear that
the very edibles we have been led to believe by the four food lobbies
as "building strong bodies" can be crippling to our health and sap our
vitality.
Cramming The Cooler
Packing for a 4-day camping trip, when you are used to lots of fresh
and fibrous foods as we are, just takes a little more planning - and
space - than the cheese and salami route. Not a problem. It took one
giant cooler and 2 large cardboard boxes, along with my backpack
brimming with sandwiches, apples, and snap peas for the journey en
route.
Along with the starter staples as in the image at the
top of the page, I packed:
- 2 quarts of brown rice that I cooked in the rice cooker and then
froze as part of the "ice" for the cooler
- 1 dozen large fuji apples
- 2 dozen bananas
- several cups of steel cut oats and rolled oats
- raisens
- bag of grapes
- cans of cooked beans
- loaves of bread
- large bag of tomatoes
- jar of peanut butter and jam
- 2 bags baby carrots
- 2 giant bags of snap peas
- McDougall soup mixes - about a dozen
- Annie Chung noodle soup
- almond milk
- flax seed
- Lara Bars
A Day in the Menu
On our big trek day to Half Dome we had a typical day's eats. As
that is pretty fresh (shall we say emblazoned?) in my memory, let me run
through the day.
Breakfast:
Our launch time out of camp was planned for 6:00 a.m., still
flashlight time in Yosemite Valley, so I needed to prep breakfast the
night before and store it in the bear locker. I took a couple of cups
of rolled oats, a handful of raisens, and soaked it in the pot
overnight.
In the morning, a quick heating of same delivered two steamy, sweet
bowls of grain which I topped with a full banana each, scoop of flash
seed, sprinkle of sucanat, and splash of almond milk. Full tanks, and
ready!
For the hike I packed and we ate through the course of the 10
hour trek, round trip:
- two hummus, tomato, and avocado sandwiches on sprouted grainy bread
- two peanut butter and banana sandwiches
- four giant fuji apples
- 4 lara bars
Of course, we packed several quarts of water. As we neared
the challenge of the last "sub dome" (I call it a pyramid, a giant
stair-step process up to the base of the dome) and the haul up the
cables themselves, I ate my two apples to get more glycogen packed in
my muscles, already sponges to absorb more stored energy from the
exertions early on. This proved to be a good strategy as I never ran
out of juice. Just got a little winded. After all, we were at nearly
9,000 feet.
Mission Accomplished!
Our arsenal of eats proved to be perfect for the day, we had
enough to go on and even came back with a couple of the Lara Bars. And
ten hours later, after crashing into camp, we caught our breath, and
then treated ourselves to veggie burgers and salads at Yosemite Lodge.
What are your tricks for packing and eating healthy on the
run or camping?
Ahem. About Facebook "Fan" Pages
OK, I've been having fun connecting with everyone on
Facebook personal pages. And at the same time I've resisted the word
"fan" when it comes to creating a page. Can't they come up with a
better word? Puhlease!
But here's what happened. I found that with the
mini-blog design that is facebook fan pages, I have serendipitously created a "fitness news service" .There you'll find I've posted for you links to breaking news in health, fitness,
nutrition, and all things related. A quickie supplement to my researched and written blog posts at my blog. Yesterday I linked to news about the latest on
heart rate monitoring during exercise,
Ben and Jerry's labeling (watch out!, POM juice misleads (magic potion alert!), and low-fat
diet research snafus.
"Our Clients Love Lani's Fit Quickies(TM)!"
Within our Empowerment 4u!
Woman's Only Coaching Club we teach 
business in
balance, meaning how we live our life outside of our business is key to
our success.
Our clients (and me!) love Lani's Fit Quickies
because we always can find time to exercise which gives us more energy.
This allows us to show up fully to serve our clients, resulting in
abundance and wealth in all areas of our life.
Thanks Lani for putting
together a no-excuse program for all of us busy women. Your authentic,
joyful, yet educational way of teaching makes exercise not only fun, but
teaches us it's necessary to our success in life.
Debra Larson
Wealth & Marketing Coach
FitDream Fusion Inner Circle
Membership News
FitDream
Fusion Inner Circle Membership
Monthly Silver and Gold Level
Teleclass:
Wednesday, October 13
- Mindset: Keys to Mastery
- Nutrition: Fall Food Goodies from the Advanced Study Weekend
Menu -
amazing recipes!
- Activity: Change of seasons, change of workout?
Monthly Gold and Gold Plus Mastermind Calls:
Monday, October 18
Is FitDream Fusion Membership is right for
you? Email me at
lani@lanimuelrath.com and
we'll set up a time so we can get together on the phone and find out.
F*REE Fitness Breakthrough Kit
www.betterbodies4busywomen.com
Have you downloaded y
our copy yet? Hundreds of
these have already found new homes and there's a copy for you,
too. Please keep sending me those emails to let me know how the
Burst
Training and Belly
Flatteners are working! I dig the
feedback PLUS hearing from you about what you want to see even more of.
Thank you!
To get your FREE copy of this gift, pop on over
to the download page by clicking
HERE NOW.
Lani Muelrath, M.A,
is devoted to empowering women with the tools they need to realize and
live the healthy, energetic body ideal of their dreams.
Her signature system of food plan, targeted body
shapers, and mindset for mastery is a match made in heaven for busy
women looking for a no-nonsense, simple, surefire solution to their
fitness, energy, and weight challenges. While Lani is best known for her
expertise in fitness, her clients share that she is unique in the
impact that results from her compassionate and knowledgeable approach
combined with her expertise.
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. 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 in weight loss,
body shaping, and health.
For more valuable tips and resources, and to learn more about Lani and
her courses, programs, and products go to
www.lanimuelrath.com.
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