A bestselling fitness book from a Butte College instructor

"I have a long and colorful diet and exercise history," Lani Muelrath writes, "30 years of constantly battling my weight, being at war with food and with my body, and not having the lasting success or real results I craved." Even workouts weren't working.

What was missing? Balance, what she calls "the three pillars of successful body transformation": exercise, diet and mind-set. In developing a balanced fitness and plant-based food program, and focusing on achievable, motivational goals, Muelrath was able to lose 50 founds (and keep it off) while at the same time eating until she was full (no caloric number crunching) and exercising in a way that didn't take over her life. Her encouraging guidance is available in "Fit Quickies: 5-Minute Targeted Body-Shaping Workouts" ($19.95 in paperback from Alpha Books/Penguin) and at lanimuelrath.com.

Muelrath will be speaking and demonstrating her "Fit Quickie" approach Tuesday at 7:00 p.m. at Lyon Books in Chico.

Her book presents fourteen "Fit Quickies" (from "7 Seconds to a Flat Belly" to "Shoulder Shapers") which can stand alone or be part of a regular gym program. Each "Quickie," including repetitions, lasts only about three to five minutes. The key is to isolate the muscles that help shape the body, challenging them so that they "sit up, take notice, and change shape."

The book also provides combinations of Fit Quickies for ten-minute workouts (one bundle focuses on "Bums and Tums"). "Fit Quickies," she writes, "are perfect for revolutionizing your workouts. These research-driven, physical therapist- and exercise physiologist-approved targeted exercises promise to change the shape of your muscles and restore your strength in a refreshing and innovative format."

Muelrath doesn't neglect diet and motivation, either. The calorie-counting "rabbit food" approach only leaves the eater hungry and prone to keep eating. Her approach: "By day's end, if I were to take all the food I ate that day and put it on a big tray, half of it would be starchy veggies and whole grains, and the other half would be high-water-content vegetables." The rule: "Eat when hungry until you're not." As for motivation, "practice for success." When a setback comes, forgive yourself. Evidence shows it's easier to get back on track.

With "Fit Quickies," readers have a wise and compassionate coach.

Paleo for the family: A guide from a local mom (and Crossfit Trainer)

Sarah Fragoso is not only a trainer at Robb Wolf's NorCal Strength and Conditioning gym in Chico. She's an ardent exponent of what has come to be known as "the paleo solution" (the title of Wolf's recent best-seller). Fragoso says that "eating paleo is an easy concept: We should eat as our ancestors once did, we should eat based on how we are genetically wired to eat."

That means out with processed foods along with "dairy, legumes, any form of sugar, and grains!" Grains? Fragoso writes that they "are gut irritants, especially grains containing gluten such as wheat, barley, and rye. When our gut lining gets irritated, we are unable to properly digest our food." So bread is out. But it's okay to bring home the bacon since the right kind of fat is not bad. Fat is not what is making Americans overweight, it's the "non-fat, high-carb diet."

For those who want to try paleo at the family level, Fragoso has written an intensely practical guide. "Everyday Paleo: Embracing a Natural Diet & Lifestyle To Increase Your Family's Health, Fitness, and Longevity" ($29.95 in softcover from Victory Belt Publishing) tells what happened when she, her chiropractor husband, and three kids embraced the paleo idea. But that's just the beginning.

Fragoso will be signing copies of her book, and talking about the paleo lifestyle, at 7:00 p.m. this Wednesday, June 8 at Lyon Books in Chico.

The largest part of the book is a compendium of recipes (including shopping lists for trying "30 days of paleo") that will feed the entire family. Recipes (with full-color illustrations) include "perfect pork pot roast," "everyday meatloaf," and "Thai shrimp soup" (with more recipes available at http://everydaypaleo.com).

The last section introduces basic fitness showing the author's family in a series of full-color, step-by-step moves from "stroller sit-ups" to "partner push-ups." There's a chapter on fitness for kids and one on "advanced body weight and bar movements" (for those a little more advanced), as well as a series of beginning and intermediate workouts.

How about cheating on eating? Fragoso recommends a strict adherence to the paleo diet the first thirty days--no gluten--but she's a realist. Readers will respond to her verve--and honesty.