Going WITHOUT Nutrition?  The Revealed Benefits of Intermittent Fasting!

by Lani Muelrath, M.A. aka The Fitness DreamMaker

If you think IMF means "impossible missions force", then think again! If you think it means "international monetary fund", well, you might be right but actually not on this occasion!

It is the NEW acronym I've invented for what I call intermittent mini fasts.

I NEVER thought I'd say this, but….I have become a big fan of the intermittent mini!

~ reduce inflammation
~ increase insulin sensitivity
~ decrease stress hormones

~ increase human growth hormone production

What?  I'd been thinking since forever that fasting eats into our muscle mass.  That it decreases your metabolism, and does all kinds of other things to wonk up our efforts to be trim!

NEW Research Proves "Fitness Fasting Mythology" Wrong!

There is lots of documentation out there that refutes these common beliefs about fasting.

But you know what?  That didn't happen.  And it hasn't happened for me during the several weeks that I have been enjoying the many benefits of the IMF.  As I already, said, I never thought I'd say it, but….me likey!

I feel normal again!

4 weeks ago in Thailand I picked up the worst cough and chest infection I have had in my entire life. I have been in bed virtually every day since. It had left me gasping for breath and taking asthma inhailers that also were doing absolutely nothing.

My local doctor prescribed 3 weeks of potent antibiotics but they were doing nothing - I was getting wose and worse and they were concerned I might have developed pneumonia.

I was getting quite desperate. 

Then a friend in China suggested I make a tea with dried Goji Berries (You can buy the berries at your local supermarket or health store for under $5.00).

My Chinese friend told me to place a small handful in a mug of hot water and let it stand for 10 minutes then drink the tea and eat the berries.

To be honest, I realy didn't like the taste but the results have been nothing short of amazing.

Within 2 hours I was breathing ok for the first time in 4 weeks. Three days later and my cough has all but vanished.

We don't have an anti-doctor, anti-medicine bias at Drug Free Health Secrets - far from it. But this is just another real-life experience that has strenghtened my heartfelt conviction that there are powerful alternative treatments that work wonders.

I just returned home from Bangkok, Thailand. I was there to research some health treatments. Whilst I was there I met two people that really made me stop and think about life…

The first was a massage lady. I visited a massage spa near my apartment and was amazed to learn that a 2 hour massage was just $8.25

I started talking to the lady who was massaging me - asking her about her life and if she had kids, family nearby, what her hopes for the future were etc

She told me she was 30 years old and had 3 kids - all girls - 5 year old twins and a 6 year old.

She showed me pictures of her girls on her cell phone. Really cute looking kids. Then she started to tell me her story. her husband had left her for another woman and her kids lived with her Mom and Dad - about 3 days away by bus.

She lowered her head and her voice fell to just a whisper as she told me how much she missed her girls. "I get to see them once a year. I miss them so much!"

I asked her how much she earned. "About Baht 8.000 a month" (about $232) She works 12 hours a day 6 days a week.

Can you imagine how hard her life must be?  She then shared her dream with me… "My dream is to marry a farang (Westerner). I asked why she wanted a Westerner and she told me. "Because western guys are kind and he probably wont beat me and will love my kids"

Did I mention that this woman (Like most Thai ladies) was stunningly beautiful? In Australia or America she would be beating guys off with a stick. I really hope she gets her dream one day!

The second person was a young street kid  that I almost trod on as she lay sleeping on a busy Bangkok sidewalk.

I looked at her and honestly thought: "This kid has not had a bath in 5 months"

It was a stinking hot day - the kind of heat that ONLY Thailand can create and there she was - fast asleep on the footpath.

I wanted to help but I only had a few hundred Baht in my pockets so I walked to a local foodstand and bought her some noodles.

I wish you could have seen her face as I gently shook her arm to wake her up and give her the food. Just for amoment, a fleeting moment, she looked like such an innocent young girl and when it dawned on her that the food was for her, she beamed.

As I walked away a Thai friend explained to me that she was probably addicted to sniffing thinners. I asked them "If this girl wants to change her life. is there anyplace she can go to get help? even to wash and shower?"

"No"

"But surely there must be some government department that will hep her or some Charity?"

"No she is a beggar - why would anyone bother to help her?"

"But imagine if she did want to change her life - she would need clean clothes (Hers were rags) and to wash before she could even hope to get a job - surely someplace must exist here to hep her? Some people we can call?" "Maybie some Christians would help her but there are so few of them here"

By now my Thai friend thought I was completely bonkers as they asured me "Chris this is her life - she is a crazy girl only a silly person would want to go near her!"

As I sat in the train on the way back to my hotel the thought struck me how unfair it all seemed.Think about it - this kid seems doomed to remain a street kid - even if she wants to change. It also made me feel very thankful that I lie where I do - in a society that truly cares for the individual and that despite the current financial nightmare, truly does abound with possibility.

Finally, I'd like to offer a challenge to everyone reading these words: Go and find someone in need - greater need than you and help them. help them with wild abandon.  A great teacher once said that it is more blessed to give than it is to receive - very true words.

by Lani Muelrath, M.A., aka the Fitness DreamMaker

Let's face it, I love feeling fit and strong, and SuperSets are a powerful part of my workout routine for body shaping and - I'm finding - Fat Loss !

P.S. If you are looking for something out there similar to Supersets as I practice and coach it, I recommend Turbulence Training. This is the best newest thing out there to organize Supersets into an easy-to-understand format.

Hi Folks

I just returned from Thailand and China. I was OFFline the ENTIRE trip.

It was the longest time I have been away from the Internet in 9 years - quite an experience.

I felt like a fish out of water!

I am busy responding to about 300 emails but will be uploading LOTS of pics and info in the coming days!

Best Regards

Chris Bloor

by Lani Muelrath, M.A., aka the Fitness DreamMaker

Let me ask you something.

What if you could find exercise that:

1) challenges your cardiovascular fitness (of course!)
2) builds muscle (anabolic activity)
3) invigorates and provides stress reduction at the same time
4) can be finished in 20 minutes 2-3 times per week.

Tada, it exists! And it’s right here at your fingertips and footprints. And it’s been here all along, it just got buried under all the “long, s-l-o-w” cardio information we’ve been presented with for the last few years.

The good news is, you needn’t do long, s-l-o-w to get the best benefits from cardio exercise, quite to the contrary! If you are willing to put a little more muscle and mind into the equation, you can slice your cardio time by huge chunks and come out ahead as well.

Interested? Here’s more….

What Exactly IS Interval Training?

Interval Training (IT) involves changing speed or resistance - and thus intensity - within the course of a cardiovascular workout. Thus, instead of a slow, long distance - or long, slow time - within your aerobic intensity aerobic training “zone”, you intersperse short, intense periods into otherwise more moderate minutes.

This approach - intermittent bouts of intensity systematically built in - works better for f*at loss and muscle building than long and slow does.

Bottom line, what I best like about IT is that it aligns beautifully with my preference for “short and to the point” fitness. Bang for your buck is essential with my busy life, and IT fits the bill.

AND (there’s more!) IT creates a huge afterburn effect, in terms of elevated metabolic advantage. I’m talking for HOURS after the exercise itself…not to mention that which comes along with the added muscle from this type of exercise. Now THAT is what I call great ROI! (return on investment!)

Simply put, the easiest way to do interval training is to start off at a good pace for about 5 minutes. A variety of modalities can be utilized: stationary bicycle, eliptical trainer, jogging/walking, for example.

Then, you pick up the intensity and go hard and as fast for a minute and then bring it back down for a minute or two - however long it takes for you to recover enough to do it again. Then you repeat the process for a total of only 15-20 minutes, including warmup and cool down. It is advisable to start with one interval a session, then progress to two, and so on.

The intervals can feel more intense than you might imagine. Jack LaLanne refers to it as imagining “you are running for your life” -that’s tough stuff! And also not for the foolhardy who may have been out of condition for a long time. Doctor’s clearance is always recommended. (I always think it’s funny that a doctor’s clearance isn’t required for laying around on the couch for years at a time! )

Another way to practice interval training is simply to keep changing your speed and intensity level every two minutes or so - go up and down - challenge yourself…

…Read MORE about Interval Training and Part 2 of this article here

by Lani Muelrath M.A., the Fitness Dream Maker

Need to get clear about planning a nutritious eating plan? There is some breakthrough software that completely simplifies the process for you!

We know - or we SHOULD all know by now - that we build our health - and dig our graves - with our eating utensils.  As a holistic fitness coach, I find that my clients come to me with a broad spectrum of understanding regarding what does constitute a healthy and balanced diet. 

At the same time, they can have been so inundated with conflicting information that they don't know where to begin - so they just throw up their hands (and forks!) and eat what I call "chaotically".

And more often than not, chaotic eating delivers chaotic results.

I have just reviewed some very simple software  that is designed for in-home (as well as professional) use.  Meal Plans 101 is easily down loadable upon purchase or can be bought as a hard copy CD as well. 

Here's how it works, once you've down loaded the software.

1)  Enter your personal data:  height, weight, weight goals (lose, maintain, or gain?)

2)  Select what ratio of macro nutrients to which you wish to aspire with your dietary balance

3)  Select from the food lists provided desired options for each exchange.  In other words, you are building a daily balanced diet from foods that YOU like!

4)  Click "enter", and a printable page with your day's selection and appropriate quantities to your weight goals is produced.

There you have it! You can also go in and change preferences at any time, if your goals need adjusting.  It thus becomes an organic tool that grows with you as your weight loss, health, and dietary needs change. Simple!

For anyone who desires to get back on track with balanced structure to their eating day, this may be just the ticket.  This provides convenience and support for anyone considering improving their dietary intake - whether for weight, allergy, or preventative diabetes, for example.

Lots more details - and easy online ordering - at  Meal Plans 101.

Claim your FR*EE "7 Surefire Solutions for Fitness, Energy, and Weight Loss That LASTS!" Special Report AND weekly Lani's FitDream eZine, with fitness info, insights, motivation, and inspiration!

by Lani Muelrath, M.A.

"the Fitness DreamMaker"

According to a recent study published by the British Journal of Nutrition, eating a small handful of almonds daily can powerfully protect one against appetite surges, increase satiety -thus enhancing weight control - as well as lower LDL cholesterol.

I always have a jar of raw almonds in my fridge and most days will enjoy a few as an appetizer before a meal.  For some time I have been aware of their strong nutritional profile and blood sugar stabilizing qualities.  Thus, I am always pleased to read about new research underscoring the benefits of this relatively unmined gem.

As a matter of fact, "the researchers found that when people were eating the 344 calories worth of almonds every day they were, in total, only taking in an extra 77 calories. This is because the participants naturally compensate for the great majority of the calories in almonds, about 74 percent, as they found them to be satiating, or satisfying.  A further portion of these extra daily 77 calories was offset because the fibre structure of almonds blocked the fat in almonds from being fully absorbed." (Medical News Today)

Almonds are also an excellent dietary source of vitamin E, magnesium, and fatty acids. This contributes to the satiety factor of nibbling some almonts daily as a nutritional boost AND as  a natural appetite management tool.  The deep nutrition and dietary fiber  in almonds are a powerful dietary ally!

Some personal commentary?  When it comes right down to it, studies such as this underscore the value of whole, unprocessed, natural foods and the nutrient density of same.  With almonds, you are enjoying a tidy package of quality fats, protein, fiber, and micronutrients.  Let this be a guiding light for other elements of your dietary intake.

Read the overview of the British Journal of Nutrition almond study here: 

Are All Calories Created Equal? A New Study Shows A Serving Of Almonds Can Help You Feel Full, Without Leading To Weight Gain

P.S. Be sure to claim your FREE Special Report AND weekly FitDream eZine, with fitness info, insights, motivation, and inspiration!

by Lani Muelrath, M.A.

aka the Fitness Dream Maker

It's true - every precious pound of metabolism-boosting muscle on your body translates to roughly 50 more calories combusted each and  every day.

Create your own metabolic advantage by building and maintaining muscle mass and density!

FACT: A staggering 80% of the working population over the age of 45 in Australia suffer from one or more serious diseases!

New Australian Bureau of Statistics (ABS) data reveals eight in 10 workers aged over 45 have a chronic health condition, like obesity, diabetes or asthma.

Read More

I remember the day I quit smoking. 28th November 1976.  I am so thankful that I have never needed another smoke since that day.  This graphic video from the Australian Quit Campaign is well worth watching.

Guess what?

If you eat like a pig…

Never exercise…

Fill your body with junk food week after week after week…

Is there really any wonder that you have a list of health problems 12 miles long?

As some of you are aware, I have been overseas quite a bit in the last few years. Been to China 8 times. The USA 5 times UK 4 times, Hong Kong  2 times and the Philippines 1 time.

And each time I have been amazed to see that here in the West we are getting fatter and fatter - eating ourselves and our kids into an early grave.

Whilst in China in almost any city park you can see people in their 70s and 80s doing Tai Chi - fit as a fiddle!

Not so in the West.

I believe it boils down to messed-up priorities.

Like the woman I saw in town today pushing her 12 month old baby in a pram. She was about 45lbs overweight and was tucking into a huge hot dog.

A Bottle of soda pop was resting on the pram and a pack of cigarettes in her pocket.

I looked at her child and thought: "You poor kid, your Mum wont last another 15 years unless she has a radical change in her health priorities".

What about YOU?

FACT: No one else will take control of your healt for you. Unless YOU do something - nothing will change.

I want to encourage you from the depths of my heart - make getting and staying healthy a major priority in your life. It will change your entire world!

Would you go to see a movie and tell the person at the ticket box, "Oh I want to see the film first but I'll only pay you  IF I enjoy it?"

I doubt it.

This article in in relation to a post someone  made in response to http://drugfreehealthsecrets.com/2008/06/24/scott-saunders-md-acid-reflux

It never ceases to amaze me that people always want 'something for nothing' upfront - even when a product comes with a 100% money-back guarantee.

Now what I am about to say might upset some people, but please bear with me.

I don't know about you but I meet so many people who when it comes to their life and health in general think nothing of eating hundreds of dollars in junk food each month, never exercise, have every mod-con imaginable and yet when it comes to their health, they have a poverty mentality.

"Oh my goodness! You mean I must spend $33.97 to buy a book that shows howI can stop spending ten times that on drugs that are only masking my symptoms?"

Those of us who live in the west just dont know how blessed we are.

And, if you think my comments are over the top, please check out the video below. It is because of sites like this (and others) that I will shortly be returning to China for the 9th time. Because of sites like this that I am in the position to help others in genuine need.

Last year, when I was told there was a 1 in 4 chance that I had prostate cancer, I decided to do whatever I needed to in order to get well.

Had I been offered a $33.97 report with a 100% money back guarantee, I would have had no hesitation whatsoever in buying it.

These days I spend the same money I used to waste on junk food, buying various health supplements. I was raised to believe that no one owes me anything.

I never complain when I pay for products and services and I dont expect others to provide for me.

That is why I love being in business so much. Don't get me wrong - I do have a passionate and heart felt belief that when we have been blessed with material wealth, we do have an obligation to help others less fortunate. 

Just that I have been to the 3rd world so that is where I choose to help people.

I believe it is a mindset thing.

What do you think?

by Lani Muelrath, M.A. aka "the Fitness DreamMaker"

I've got to admit, this is one of my all-time favorite book titles.

That's right, Death by Modern Medicine. it's a book title! Let me tell you more about it.

It's an all-new eBook release from Dr. Carolyn Dean, my all-time favorite MD/Naturopathic Doctor, good friend, and colleague in teh quest to bring wellness, good preventative self-care, and holistic health optimism everywhere!

For now, back to the book.

Death by Modern Medicine….Seeking Safe Solutions ("when ONE medicine is the ONLY cure…") says it all in a headline and connects right to the heart - and gut - immediately!

With her chocked up years of experience as BOTH an M.D. and Naturopathic doctor, Carolyn Dean knows how to riffle through the riffraff and come up with safe alternatives….BEFORE you get to the doctor.

We all know that modern meds have their place, including Dr. Dean - and we all suspect that they are relied on far too heavily as well. Am I right?

Death by Modern Medicine (2005 edition) won the 2006 Independent Publisher Book Award for "Most Progressive Health Book." It has been referenced by thousands of people around the world, most notably by Shirley MacLaine in her new book Sage-ing While Age-ing. In the three years since the first edition, much has changed; some things for the better and some things have gotten worse.

Author, Dr. Carolyn Dean, is often asked on radio shows to confirm that natural medicine is becoming more widely accepted and benefiting the general population. She really sees no evidence of this happening. As long as allopathic medicine remains the gatekeeper of access to health services and insurance reimbursement, people with other skills will not be allowed to play in that sandbox. Even worse, allopathic medicine continues to prosecute doctors who offer health care that is outside the standard practice of medicine, which is limited to drugs and surgery. There can be no renaissance in medicine with such limitations to our freedom of choice and free will.

Dr. Dean's eBook can be purchased and downloaded immediately via this page…

by Lani Muelrath, M.A.,

aka "the Fitness DreamMaker"

Are you sitting down?

Don’t worry, I haven’t shocking news!  I’m just going to lead you in a little exercise. (No matter, if you aren’t sitting, you can do this standing, too.) We're going to revisit isometrics.

How Isometrics Work

How does tensing a muscle stimulate you to develop muscle, resulting in a stronger, tighter, firmer, (and shapelier!) physique? The answer lies in the tension. The degree of tension, or intensity of a contraction, stimulates new muscle growth. And when you are really giving it all you’ve got, you will reach maximum contraction in 7 to 10 seconds! Without added weight (resistance), or even movement.

Isometric contraction will develop strength and aesthetics particularly well, and contribute powerfully toward creating a beautifully sculpted physique. PLUS you can do them anywhere, any time!

Isometric exercises also have the distinct advantage of minimizing stress to joints. This is one reason I have been able to use them effectively with clients who may be in need of muscle building activity yet are temporarily sidelined from fully functional locomotion or isotonic exercise, which is movement against resistance.

Building muscle is a cornerstone of any solid fitness approach;  muscle regulates metablic function, conserves strength, and is a powerful agent in increasing insulin sensitivity, largely due to the effect larger muscle mass has on body composition, or fat vs. muscle.

One cautionary note:  people who have high blood pressure should of course check with their health care provider before engaging in exercise, and with isometrics, it is particularly important to avoid holding the breath during any point of exercise.  Keep breathing, and you should be fine!

Watch for upcoming articles on a belly-flattening isometric exercise!

"There is that speaks like the piercings of a sword: but the tongue of the wise is health." [Book of Proverbs 12:18]

There is an old saying: "Sticks and stones can break my bones but words can never harm me" no doubt you have heard of it?

It is utter and complete garbage!

Both the words that people speak to you AND the words that YOU speak to others carry tremendous power.

Words can hurt, wound and destroy. Words can encourage, inspire and uplift.

And… words can  definitely heal!

How Do We Apply This?

1. NEVER tell someone they are stupid, dumb, ignorant, useless etc - especially a child! You do NOT have that right! And… if you have spoken to someone in this manner, do the right thing and apologize!

2. Think BEFORE you speak. Make a 'decision divorced from emotions' to use your words to edify and encourage people.

3. Speak the solution not the problem. I don't mean that you ignore reality rather that you use your words to speak solutions not just problems. One great example of this is that if you are someone who constantly says "I can't afford to" try this: start saying to yourself: "How can I afford this?"

The results will amaze you! When you speak like this, your brain starts to seek out different options - ideas and solutions that you would never have thought of will suddenly spring to mind.

4. Start using your words to encourage people. Compliment people. Get a copy of the old classic "How to Win Friends and Influence People" Read it and do what it says!

5. Pay attention to what you watch, read and listen to. You know the old computer adage: "Garbage In Garbage Out" well the same is true of the human mind! Fill your mind with things that build you up rather than things that lead to mediocrity.

6. Do you love someone? Don't just think it - tell them. Tell them often. Do you know the 6 most common words at a funeral? "If only I had told them…"

7. Be willing to tell people you have hurt "I am sorry - please forgive me" Just this last week on the TV in Australia one of the current affairs show told the story of a man who was abused by a catholic priest.

They interviewed a prominent leader in that 'religion' here over what appeared to be an official cover up of the incident (that had ruined the life of the man in question) and I personally was struck by how proud, arrogant, annoyed and totally unfeeling this leader seemed to be.

Rather than feeling ashamed and shocked and fully of pity for the individual, everything about this religious leader from his body language to the tone of his voice seemed to indicate he was annoyed that he was getting asked questions about his role in responding to the incident.

He destroyed any shred of credability he could have had. (at least in my eyes!).

In one segment of the show, the guy that had been abused said "All I want is for someone to say "I'm Sorry!"

It is sad that so many people seem to consider saying sorry to be a sign of weakness when in reality, it is one of the greatest character strengths anyone can ever possess.

If you do these 7 things, you will start to see the healing power of words work in your life and in the lives of others.