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Hi ! October 20, 2011
True story. Talk about flashbacks!
Don't worry, this time they stayed on. Well, I'm wearing a new, smaller size.
 Those shorts are a happy reminder of the power of dietary shifts. You see,
what pushed those shorts over the line from " a bit loose" to "falling
off in airport" was the result of the distinct dietary change.
Sculpted inches off of just about everywhere. Read all about it and catch Greg's video of me poolside as well as under the waves last week on the blog here.
I know you count on me to get important, relevant and real (as in hype-free) fitness news into your hands.
So when one of my professional journals arrived this week with a full report on exercise guidelines from the American College of Sports Medicine (ACSM, the gold standard of fitness research) with the latest, I knew I had to get it to you straight away in today's 4 pillars of the ideal workout schedule..
Thanks for being on this healthy, happy & fit journey with me!
P.S. Remember this month's Teleclass with Chef AJ is next Wednesday, October 26. Sign up at Success Club NOW and get 3 free bonus audios to get you started..
Body Transformation Booty Camp starts Oct. 23
Get on the wait list now!
Send me an email PRONTO at admin@lanimuelrath.com
The 4 pillars of the ideal workout schedule
What the research says...10 years and over 400 reports to back it up
 I think you'll agree that this is impressive in its comprehensiveness.
The new paper from ACSM,
compiled to update the 1998 document on the same topic, cites over 400 publications
from scientific reviews, epidemiological and clinical studies,
meta-analyses, consensus statements and evidence-based guidelines. Whew!
The purpose of this ACSM Position Stand is to present evidence-based direction
to health and fitness professionals on developing individualized
exercise training programs for apparently healthy adults of all ages
(Garber et al. 2011)
The 4 pillars of the ideal workout schedule
1) Cardiorespiratory exercise recommendations:
There's wiggle room with the specificity of these guidelines for
aerobic exercise, yet they all make sense because they are based on the
variables of duration and intensity. Detailed breakdowns are included in the report, but to simplify things:
- aerobic exercise of moderate intensity for 30 to 60
minutes at least 5 x a week, or higher intensity for 20 minutes 3 times
per week, or some combination of these
- cardiorespiratory exercise is described as
"purposeful, continuous, rhythmic exercise involving the major muscle
groups". To me that means walking, biking, swimming, running, skiing,
elliptical. No stop and start. See Confused about cardio: My conversation with Dr. Kenneth Cooper.
2) Resistance exercise recommendations:
3) Flexibility exercise recommendations:
- target the major muscle groups 2 - 3 times a week with stretching
- stretch to the point of slight discomfort or feeling of tightness in the muscle
- a total of 60 seconds stretching time per target muscle group
4) Neuromotor exercise recommendations: This is
the new kid on the block, the benefits and recommendations of which have
been expanded in this version of the ACSM guidelines
"Neuromotor exercise" is another name for functional exercisee.
Exercise that focuses on balance, agility and coordination. Think
yoga, pilates, tai chi, physical therapies. The type of training can
improve balance, agility, muscle strength, gait and coordination, and
reduce the risk of falls.
- 20 minutes on two or more days per week
This is just a snapshot of the ACSM report
There are 18 lengthy sections to the ACSM Report on Guidance for Exercise Prescription. Whew is right.
What I'll do for you is elaborate on details as we move forward and continue to share with you juicy tidbits and news you can use.
And I'm all over it. I've already been in correspondence with Len Kravitz, PhD,
from the University of New Mexico, who authored a superb analysis of
the ACSM data and who is one of my most trusted advisers via IDEA Health
and Fitness Association.
Looking forward to your thoughts - please pop on over to the blog HERE and share.
Success Club
 
Our next FitDream Fusion & Success Club Teleclass is Wednesday, October 26. You
can sign up for Lani's Success Club by clicking here.
Success Club Members enjoy your own special rate (10% off) on my upcoming Booty Camp, the new Fit Quickies(TM) Collection, and more.
Success Club is my lowest priced, entry level membership program. PLUS you get 3 BONUS Training Call Audios Samplers just for signing up and you can cancel at any time.
In Case You Missed It
NEW on the blog since last week's FitDream Ezine
 7 reasons to get more starch in your diet: Let's be honest - does the word 'starch' freak you out? Conjure up
images of white paste and calorific goop? This just in from Shannon
about dietary starches, a web article, and her quest for reflections
from yours truly. Of course I'm more than happy to comply. Here you go. "
Hey Lani! When I saw ...
" click here to read more >>>>
Muscles Mud & Merlot Retreat
November 3 - 6, 2011
Your best body & energy ever for
the holiday season.
Where fashion meets eco...
*please send advertisement inquiries to admin@lanimuelrath.com.
 Lani Muelrath, M.A,
the Plant-Strong Fitness Expert, specializes in helping women who struggle with weight and energy
transform their bodies - without hunger or exercising like a maniac.
Lani is Fitness Expert for the McDougall Health and Medical Center as well as Coach and Presenter for the 21-Day PCRM Kickstart as well as the Coronary Health Improvement project.
Lani overcame her own lifetime struggle with weight over 13
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.
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October 20, 2011
Volume 7, Issue 28, Published every week.
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