Fit Quickies:


5 Minute Targeted Body-ShapingWorkouts

by Lani Muelrath, M.A.

Fit Quickies: 5 Minute Targeted Body-Shaping Workouts is an effective, research-driven collection of exercises for functional fitness and body shaping.

Fit Quickies cuts through the confusion of trends and complicated weight loss routines.

It minimizes the time investment needed to see results, yet is honest about what is needed to achieve fitness and body-shaping goals.

Lani has helped thousands of people transform their bodies – and their lives – with her three pillars of healthy weight and fitness: a simple exercise plan, a whole-food plant-based diet, and mindset mastery.

In this book, she shares specific strategies on exactly what to do for success in each area.

Using effective, research-driven exercises and a foundation in functional fitness, with Fit Quickies,  Lani cuts through the confusion of trends and complicated weight loss routines to give you simple tools and practical wisdom to help you thrive. She’ll show you how you can strengthen and shape your body for a flatter belly, stronger legs and arms, a firmer backside and stronger core, and a more vibrant life. 

Along with her plant-based dietary plan and tools for mindset mastery, you have a winning ticket to healthy, happy and fit.

Inside Fit Quickies, you’ll find:

  • The three pillars of health, weight loss and fitness success – and why you need all three.
  • Exercise prescription: how much cardio, resistance training, and stretching do you need? Lani sifts through the confusion to simplify the guidelines for you.
  • 14 specific exercises for targeting those muscles most responsible for the shape and strength of your body. “Triceps Triple Play”, “Gorgeous Glutes and Hamstrings”, “Topless Muffins”, “Super Shaper Split Squat”, “Higher Assets”, “Back Beauty”. for starters.
  • Research driven; expert approved. Each Fit Quickie has been created with research in mind and has been approved by a physical therapist and exercise physiologist
  • Simple, easy to follow 5 food groups plant-based diet. Lani takes you on her personal 50 lb weight loss journey and provides you with both insights and clear instruction about how to be full without being fat.
  • Willpower Workout. You might call this the 15th Fit Quickie in the book!
  • Mindset mastery. The third – and most often overlooked of the three pillars
  • Inspiration, education, and insight. They’re all here.

Change your mind. Change your body. Change your life.

  • Experience physical and mental renewal. With the Fit Quickies guidelines, you’ll gain greater physical energy, better moods, and an improved outlook.
  • Reverse health challenges and release unhealthy weight with simple exercise and a whole-foods, low-fat plant-based diet.
  • Reframe your mindset to lead the way to success. Find your ‘what’ and your ‘why’ and the power of imagination!
  • Become an empowered participant in your weight, energy and health no matter what your age or how many times you may feel you have ‘failed’ in the past.

Purchase Lani’s Books at Any of the Following Bookstores

Amazon      BAM      BN      Indie

Praise for Fit Quickies: the book

JohnRobbins_LaniMuelrath2Lani Muelrath’s 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 don’t 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
DSCN3234Fit Quickies: 5 Minute Targeted Body-Shaping Workouts is everything you ever wanted in a fitness and health program all in one place! You’ll 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 Lani’s book you too can easily get on the path to great health.Neal Barnard, M.D.President, Physicians Committee for Responsible Medicine
drmcdougall_lani.25Lani Muelrath’s 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 body – and a healthier life.John McDougall, MD, Author and Founder of the McDougall Program
roryfreedmanWith 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 of #1 NY Times best seller Skinny Bitch.
levin_bigAs a dietitian, a runner, and someone who has followed a vegan diet for nearly two decades, I’m 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 everyone’s 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, M.S., R.D.Director of Nutrition Education, Physicians Committee for Responsible Medicine
julieanna_headshotFitness 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 of What Would Julieanna Do? and author of The Complete Idiot’s Guide to Plant-Based Nutrition.
lani-diehl-chip-426x400Lani Muelrath’s 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 best–with resilience, vitality, and joy? Then dig in, embrace, and flourish! You are on your way to radiant health with Lani’s easy-to-read and rock-solid book!Hans Diehl, DrHSc, MPHFounder of CHIP and Lifestyle Medicine Institute
douglisle_laniLani Muelrath is a whirlwind of enthusiasm and encouragement, and in Fit Quickies she offers you a special invitation to look better, feel better, and a sure path to the life you deserve.Douglas J. Lisle, Ph.D., Psychologist and co-author of The Pleasure Trap
brendanbrazierI 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, bestselling author of Thrive, and formulator of Vega.
pampopperMost people have struggled at some time to make a full commitment to achieving and maintaining optimal health. Lani Muelrath’s honesty about her own challenges and successes with weight and fitness make her uniquely qualified to motivate others. Her book offers the best of plant-based nutrition and a fresh approach to exercise, delivered with passion and sincerity. Readers will be convinced that it really is possible to feel great inside and out!Pam Popper, Ph.D., N.D. The Wellness Forum
rollRichLosing weight — and more importantly true wellness — cannot 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 Muelrath’s Fit Quickies beautifully embraces this perspective, deftly providing the reader with expert advice to change not just your waistline, but your life – the plant-based way.Rich Roll, plant-based ultra-althlete and bestselling author of FINDING ULTRA, Rejecting Middle Age, Becoming One of the World’s Fittest Men, and Discovering Myself.
levin_bigLani Muelrath’s new book is all about positive change: change your mind, change your body, change your life. ‘Fit Quickies: 5-Minute Targeted Body-Shaping Workouts’ is filled with targeted workouts that are effective, fun, and easy to weave into your everyday activities. Acknowledging that the best exercise plan is the one you will actually do, Lani’s tips keep you motivated and excited to follow through and to achieve your goals. I love this book!’-Colleen Patrick-Goudreau, bestselling author and creator of The 30-Day Vegan Challenge
hendersonAs 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 maintaining throughout each exercise. Beautifully detailed, comprehensive, an excellent and friendly recipe on your journey to improved health and fitness, Fit Quickies inspires you to get serious about changing your body – and gives you the tools to do it.Steve Henderson, PhD, Department of Biology and Kinesiology California State University, Chico and owner, SportFit Performance Training



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