This week we welcome Lani Muelrath, the Plant-Based Fitness Expert, to our blog. We are excited to offer a chance to win a signed copy of her best-selling book Fit Quickies: 5 Minute Targeted Body Shaping Workouts by liking or commenting on Facebook or this page! Be sure to enter the giveaway!
5 Minutes That Can Change Your Life
By Lani Muelrath, MA, CGFI, CPBN, FNS
The food may form the foundation of your health, yet how you move – or don’t move – your body holds just as much power for creating vibrant personal health. When you have the resiliency to do all of the things that you want to do – without being held back by lesser physical fitness – it liberates you to a higher level of well-being, expression, and productive, joyful living, doesn’t it?
You know you should exercise, but where do you fit it in? And if you are getting your workouts in, there’s another problem of which you need to be aware. In short: too much sitting is not the same as too little exercise. As it turns out, even if you get your hour in every day, if the rest of your hours are sedentary, you increase your biomarkers of disease just as rapidly as someone who not only sits all day but doesn’t do their workouts!
The good news is that being fit needn’t mean extensive grueling exercise sessions or having to find big chunks of time for getting your workouts done. That’s the power of the 5 minute fitness break – combined with a whole-foods, plant-based diet – to deliver strength, shape, health, and vitality of body and mind.
Two wins in one
5 minute fitness breaks can address two things at once: your fitness and the problems of too much sitting. Let’s start with the first.
1) Research shows us that we can become fit by breaking up our exercise into 5 minute chunks during the day if we don’t have the time to do longer workouts. This means you can do pushups and plank exercises at 9:00, squats and lunges at 10:00, triceps exercises at 11:00, shoulder shapers at 1:00, another short bundle of moves at 3:00, and your resistance training mission can be accomplished. All that you need to be sure of is that the intensity of the exercises you do is enough to bring challenge to your muscle. This is good news for the busy.
2) The second way that the 5 minute fitness system works on your healthy behalf is by breaking up your sitting time. We should arrive in this world with this note tacked on our backsides:
Warning: Too much sitting may be hazardous to your health
Except it’s more than ‘may be hazardous’. There’s a mountain of evidence that sitting for two, three, and four hours at a stretch is definitely is a health problem. Specifically, the problems of inactive physiology – yes, it has a name – are numerous, for starters:
- increased triglyceride levels
- decreased levels of high-density lipoprotein (HDL) cholesterol (the ‘good’ cholesterol)
- decreased insulin sensitivity
- metabolic syndrome
The good news is, it’s an easy fix. The 5 minute fitness break meets the need here, too.
Break up hours of sitting time with 5 – 10 minutes of activity. Set a timer for 45 minutes and when the time goes off, you get up on your feet for a short set of exercises, a walk to the far-off water cooler, or climb a couple of flights of stairs. This is where the Fit Quickies 5 Minute Targeted Body Shaping Workouts deliver beautifully: you can break up sitting time not only to offset the health problems with too much sitting, and by filling those breaks with energizing, purposeful body strengthening and shaping exercises as found in Fit Quickies, you’ve got your resistance training mission accomplished by day’s end as well.
Remember, any activity will do when it comes to breaking down the problems of sitting too much. You can fill in with any of your favorite exercises if you want to sneak in official workout time. The Fit Quickies are developed and designed to get into the muscle quickly and deliver fast, by creating a challenge through proper alignment and execution. This then lets you move on, reoxygenated, reenergized, and reshaped – for the day ahead.
5 minutes. Change your health. Change your energy. Change your life.
About The Author
Award-winning Lani Muelrath, M.A., C.G.F.I., C.P.B.N., F.N.S.—The Plant-Based Fitness Expert—(www.lanimuelrath.com) and best-selling author of Fit Quickies: 5 Minute Targeted Body Shaping Workouts with plant-based diet specializes in helping people who struggle with weight and energy levels transform their bodies—and their lives—without going hungry or grueling, excessive exercise. Lani is the fitness adviser for the Dr. John McDougall Health and Medical Center Discussion Boards, as well as a presenter and celebrity coach for PCRM’s 21-Day Vegan Kickstart and VegRun programs and the Complete Health Improvement Project (CHIP). In addition, she is the health and fitness expert for Vegan Mainstream and Plant-Based Fitness and Healthy Living Examiner at for Examiner.com.
Lani has been a guest lecturer in kinesiology at San Francisco State University and is an associate professor in kinesiology at Butte College. She has a master’s degree and several teaching credentials in physical education, and holds multiple fitness certifications including fitness instructor from the American Council on Exercise, Yoga, and Pilates-based instruction from the PhysicalMind Institute. She is certified in plant-based nutrition through Cornell University and holds a Fitness Nutrition Specialist advanced credential from the National Academy of Sports Medicine.
Lani created and starred in her own CBS TV show, Lani’s All-Heart Aerobics. She is recipient of the Golden Apple Award for Excellence in Instruction, and regularly speaks and writes about healthy living, plant-based nutrition, and fitness. She overcame her own lifetime struggle with weight more than 15 years ago when she lost 50 pounds, which she has maintained easily with the tools that she uses to coach others to be successful with in weight loss, body shaping, and health.