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M AY U M I ' S S E C R E T Fcking Fab & Fit After 40 Mayumi Muller Copyright © 2020 Mayumi Muller. All rights reserved. No part of this book may be reproduced in any form or by any electronic or mechanical means including information storage and retrieval systems, without permission in writing from the author. The only exception is by a reviewer, who may quote short excerpts in a review. This book is licensed for your personal enjoyment only. This book may not be re-sold or given away to other people. If you like to share this book with another person, please purchase an additional copy for each person you share it with. To learn how Mayumi Muller can mentor you on food, fitness, skin care, and wardrobe, visit www.MayumiMuller.com. Cover Design by: Box of Wolves Photography by: Ivan Lasso Interior Design by: Amber Sakis Dedicated to my mother, Toshimi Young, without whom I wouldn’t be where I am today. You have instilled in me confidence, strength, perseverance, forgiveness, and love for myself. Thank you for this! To my amazing husband, Aaron. You are my rock, my biggest fan, and my motivator. Without you by my side, none of this would have been possible. You always inspire me to be better and do better. I love you for that. To my awesome kiddos, Salina, Sierra, Spencer, Natasha, Jackson, and Gavin. Thank you all for making me the best mom I can be. You have taught me the true meaning of patience and unconditional love. I also want to dedicate this book to all the awesome women I have met in my lifetime. All of you have taught me lessons good and sometimes not so good. I have learned from both and will continue to GROW! NOTE TO READERS This publication contains the opinions and ideas of its author. It is intended to provide helpful and informative material on the subjects addressed. The strategies outlined in this book may not be suitable for every individual and every situation and are not guaranteed or warranted to produce any particular results. This book is sold with the understanding that neither the author nor the publisher is engaged in rendering medical, legal, financial, or other professional advice or services. The reader should consult a competent professional before adopting any of the suggestions in this book or drawing inferences from it. The author is not a healthcare or medical professional. No material in this book is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read in this book. No guarantee is made with respect to the accuracy or completeness of the information or references contained herein, and both the author and publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, that is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. INVITATION TO LIFESTYLE MENTORING Let Mayumi Muller personally mentor you on food, fitness, skin care, and wardrobe! Exclusively for women after 40 Learn more at www.MayumiMuller.com CONTENTS Title Page NOTE TO READERS INVITATION TO LIFESTYLE MENTORING Introduction PART I: FOOD Chapter One Chapter Two Chapter Three Chapter Four Chapter Five MAYUMI’S BEST RECIPES PART II: FITNESS Chapter Six Chapter Seven Chapter Eight Chapter Nine Chapter Ten PART III: BASICS Chapter Eleven Chapter Twelve Chapter Thirteen Chapter Fourteen Chapter Fifteen PART IV: SELF-CARE Chapter Sixteen Chapter Seventeen Chapter Eighteen Chapter Nineteen Chapter Twenty Conclusion: It's YOU Time PERSONAL MESSAGE FROM THE AUTHOR ABOUT THE AUTHOR INTRODUCTION I don’t miss being young. For all of the very real, scary things that women have spent thousands of years overcoming, sometimes I wonder if there’s anything that society wants us to be more afraid of than getting older. Well maybe a pandemic qualifies. And every day, we’ve got a million different voices trying to tell us how to look, how to act, how to dress, when to show skin, when to cover up, when to speak, when to shut up. It’s almost like they think we’re just here for everyone else’s enjoyment! Once we get “old,” they want us to believe we lose our usefulness to the world. And every product that’s ever marketed to us seems to be about stopping the clock, going back in time, or making us “young again,” as if our age is something to be ashamed of. Well, I’m calling bullshit. Life Doesn’t End At Middle-Age My name is Mayumi Muller, and, at the time of this writing, I’m fifty- two years old. I’m a mother of three and a step-mom of two. I’m also one half of a power couple (more on that later) that, to date, owns ten businesses across the Pacific Northwest—but that’s a different book, and my husband already wrote it. My story is hardly a conventional one. I was born in Japan in the late ‘60s. My mother is Japanese and my father, who died when I was just eighteen months old, was black. We moved to the United States when I was in first grade. We started in San Antonio, Texas, but ultimately wound up in Seattle, Washington. Despite my mom’s best efforts, I eventually dropped out of college to pursue a career in modeling, which took me all the way to Europe, then back to Chicago, and eventually L.A. When I met my first