Lani Muelrat - Fit Quickies: 5-Minute Targeted Body-Shaping Workouts

Lani Muelraths wonderful book is filled with heart and joy. Presenting food, fitness, and frame of mind as the three pillars of health, she shows you how to be full without being fat, while having an environmentally kind and compassionate kitchen. This is one exercise book that understands that you dont have to exercise like a maniac once you get the food right. Highly recommended.

John Robbins, author, The Food Revolution,Diet for a New America, and many other best-sellers

Lani Muelraths Fit Quickies has the diet right. With simple, effective exercises, the powerful message to be less sedentary, and steps for positive change, Lani takes you forward on the path to a better bodyand a healthier life.

John McDougall, MD, author; founder, the McDougall Program

Fit Quickies is everything you ever wanted in a fitness and health program all in one place! Youll find practical exercise suggestions as well as great, easy tips for changing your diet. Lani Muelrath shows you how to power up your menu in exactly the right way. In our studies at the Physicians Committee for Responsible Medicine, we find that these lifestyle changes help our participants lose weight, reverse diabetes, boost heart health, and really change their lives. With Lanis book, you, too, can easily get on the path to great health.

Neal Barnard, MD, president, Physicians Committee for Responsible Medicine

With honesty, expertise, and inspiration, Lani Muelrath offers the perfect prescription for a healthier, happier you. Fit Quickies is comprehensive, easy, and sure to change your life.

Rory Freedman, coauthor, #1 New York Times best-seller Skinny Bitch

Lani Muelraths talent and expertise have come together in the freshest health and fitness book available today. She covers brilliantly the pillars of lifestyle medicine that mean so much to more than 50,000 graduates of our Complete Health Improvement Program (CHIP): targeted fitness, sensible eating, and a winning attitude. Empowered and consistently practiced, these same lifestyle principles have helped our graduates shed excess weight, disarm diabetes, lower high blood pressure and cholesterol, and facilitate heart disease reversal. Looking for living life at its bestwith resilience, vitality, and joy? Then dig in, embrace, and flourish! You are on your way to radiant health with Lanis easy-to-read and rock-solid book!

Hans Diehl, DrHSc, MPH, founder, CHIP and Lifestyle Medicine Institute

As a dietitian, a runner, and someone who has followed a vegan diet for nearly two decades, Im thrilled to finally see a one-stop resource that empowers people to meet their highest health potential though diet and exercise. While never losing sight of everyones capability to achieve a healthy lifestyle, Lani captivates the reader with her own personal and insightful story toward this goal. She brings us along for the ride and prepares us to take the wheel for the long haul.

Susan Levin, MS, RD, Director of Nutrition Education, Physicians Committee for Responsible Medicine

Lani Muelrath is a whirlwind of enthusiasm and encouragement, and in Fit Quickies she offers you a special invitation to look and feel better, and a sure path to the life you deserve.

Douglas J. Lisle, PhD, psychologist and coauthor, The Pleasure Trap

I believe that a properly-put-together plant-based, whole-food nutrition plan is the greatest performance advantage an athlete can have. With this book, Lani Muelrath will get you on track. Get ready to reap the many benefits!

Brendan Brazier, former pro Ironman triathlete, best-selling author of Thrive, and formulator of Vega

Fitness is a critical component to a healthy lifestyle. In Fit Quickies, Lani Muelrath delivers skillful, superb exercise instruction with a fun and effective approach to reshaping your body. She compellingly offers a toolbox to help you succeed at fulfilling your goals for optimal health, fitness, and wellness.

Julieanna Hever, MS, RD, CPT, host, What Would Julieanna Do?; author, The Complete Idiots Guide to Plant-Based Nutrition

As an exercise physiologist I am adamant about posture and identifying mobility and stability limitations before initiating exercise training. Lani builds a brilliant and attractive model from the ground up, addressing importance of correct body position before and throughout each exercise. Beautifully detailed, comprehensive, an excellent and friendly recipe for your journey to improved health and fitness, Fit Quickies inspires you to get serious about changing your bodyand gives you the tools to do it.

Steve Henderson, PhD, Department of Biology and Kinesiology, California State University, Chico; owner, SportFit Performance Training

Losing weightand more importantly, true wellnesscannot be achieved and sustained by virtue of fad diets. It requires a comprehensive approach that contemplates the optimum health and harmony of mind, body, and spirit. Lani Muelraths Fit Quickies beautifully embraces this perspective, deftly providing the reader with expert advice to change not just your waistline, but your lifethe plant-based way.

Rich Roll, plant-based ultra-athlete and best-selling author of Finding Ultra: Rejecting Middle Age, Becoming One of the Worlds Fittest Men, and Discovering Myself

FIT

QUICKIES

5-Minute, Targeted
Body-Shaping Workouts

Lani Muelrath

A member of Penguin Group (USA) Inc.

To conscious eating, a fit body, healthy living, and the power you have each and every day to re-create yourself by the way you eat, move, and think. The possibilities!

ALPHA BOOKS

Published by Penguin Group (USA) Inc.

Penguin Group (USA) Inc., 375 Hudson Street, New York, New York 10014, USA Penguin Group (Canada), 90 Eglinton Avenue East, Suite 700, Toronto, Ontario M4P 2Y3, Canada (a division of Pearson Penguin Canada Inc.) Penguin Books Ltd., 80 Strand, London WC2R 0RL, England Penguin Ireland, 25 St. Stephens Green, Dublin 2, Ireland (a division of Penguin Books Ltd.) Penguin Group (Australia), 250 Camberwell Road, Camberwell, Victoria 3124, Australia (a division of Pearson Australia Group Pty. Ltd.) Penguin Books India Pvt. Ltd., 11 Community Centre, Panchsheel Park, New Delhi110 017, India Penguin Group (NZ), 67 Apollo Drive, Rosedale, North Shore, Auckland 1311, New Zealand (a division of Pearson New Zealand Ltd.) Penguin Books (South Africa) (Pty.) Ltd., 24 Sturdee Avenue, Rosebank, Johannesburg 2196, South Africa Penguin Books Ltd., Registered Offices: 80 Strand, London WC2R 0RL, England

Copyright 2013 by Lani Muelrath

All rights reserved. No part of this book may be reproduced, scanned, or distributed in any printed or electronic form without permission. Please do not participate in or encourage piracy of copyrighted materials in violation of the authors rights. Purchase only authorized editions. No patent liability is assumed with respect to the use of the information contained herein. Although every precaution has been taken in the preparation of this book, the publisher and author assume no responsibility for errors or omissions. Neither is any liability assumed for damages resulting from the use of information contained herein. For information, address Alpha Books, 800 East 96th Street, Indianapolis, IN 46240.

ISBN: 978-1-61564-406-3
Library of Congress Catalog Card Number: 2012947182

15 14 13 8 7 6 5 4 3 2 1

Interpretation of the printing code: The rightmost number of the first series of numbers is the year of the books printing; the rightmost number of the second series of numbers is the number of the books printing. For example, a printing code of 13-1 shows that the first printing occurred in 2013.