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The Great Diet Debate


The only topic that’s debated more than the current presidential election is weight loss and workouts. It seems everyone has something to say on these topics. Despite there being a diet for every minute of the day and a new workout popping up by the second, Americans are gaining weight and becoming less fit. Have you ever wondered which diet provides the best weight loss, and do they all help you burn off fat?

Most of us get overwhelmed at the mere thought of which one to pick. From Paleo to Pilates, there is misleading information, all of which stops us from losing weight and getting into shape. All the while increasing our stress levels and sending us into a downward spiral, which is never productive when it comes to making the decision to improve our health. How are we supposed to sort through all of this misinformation so we can lose weight and get into shape?

Keep It Simple And Stick To Science

Dr. Frederick HatfieldI've been where you are, so I know firsthand how depressing it feels to try every workout and diet you read about, only to end up gaining weight, leaving you feeling even more hopeless after starving yourself and practically living in the gym. I over-exercised, lived in the gym, drank vegan shakes non-stop, yet was 40 pounds overweight.  

My 360° turnaround occurred when I worked at the WWF (World Wrestling Federation) as an apprentice alongside Dr. Fred Hatfield. Dr. Hatfield was doing research to test bodybuilding programs that included diet, exercise, and supplements to see what did and didn't work.

The results were shocking. Most of what I was doing to try to lose weight was all wrong. I worked out way too hard ,and for too long (a CrossFit kind of workout) — yes, that’s possible, and I ate too much healthy food — yes, that's possible as well.

The Top Mistakes I Made

I drank the wrong kind of protein shakes (I used to drink vegan), and like any gym rat, I drank a lot of them. I didn't realize that it wasn’t the right kind of protein for losing weight and boosting my sluggish metabolism. Besides, they tasted disgusting.

Vegan shakes are not a complete protein, meaning they lack the essential amino acids to be called complete and therefore will not have the metabolic boosting benefits of a high-quality Complete Whey Protein.

I lived on cereal bars. Like most moms, I need portable good-for-you food that I can eat on-the-go. What I didn’t realize was how little protein these tiny little bars contained, or how many carbohydrates and sugars they were filled with. To make a long story short, my health habits were killing my weight loss.

Combined with working out too long and too hard, I was ravenously hungry which sent me straight to my health halo foods. They only served to jack-up my sugar and stop my weight loss. In the end, it was an all day struggle with food.

I had my aha moment of what I was doing and got where I was when I was 40 pounds overweight (that’s a lot on my little frame). I needed to start doing things differently if I wanted to transform my body. This was how the Metabolic Boosting Weight Loss System was created. I needed a simple system that helped me to lose weight and develop healthier habits.

Collaboration With Dr. Hatfield

Everything I thought I knew about weight loss was all wrong. As I mentioned earlier, I learned that while working alongside Dr. Hatfield. 

We tested all sorts of programs from the American Heart Association Diet and Exercise Plan to the program the WBF (a division of the WWF called World Body Building Federation) was about to launch that was then called thermogenics. We also tested all of them against each other. Did they cause weight loss the way they said they would?

One of the companies/programs we researched, and I learned a lot about, was called Cybergenics. They explained what to eat and why, and how much and how long to work out. They also provided education on the smart use of safe supplements that helped the bodybuilders muscle up. So I asked myself, "why don’t we have the same type of system to help make losing weight faster and easier?" 

With the aid of Dr. Hatfield, who helped bring these formulas to life with the purest ingredients from the highest quality sources, the LynFit Metabolic Boosting System was born.

Dr. Hatfield was meticulous about combining the right kind of diet, utilizing very specific foods such as lean proteins and fibrous carbohydrates (now called a thermogenic diet) with the smart use of safe supplements to help keep the body properly nourished. More specifically, to help teach the body to burn off stored fat for fuel and to help balance blood sugar levels so hunger cravings wouldn’t overtake the participants while they were trying to lose weight.

Combined with the thermogenic diet were very specific weight lifting circuits, three times weekly (now called metabolic boosting workouts). I was blown away by what I witnessed. In all of my years of working in the gym business, I had never before seen such dramatic results. These were not gym rats. These participants were not fit at all and had no gym or dieting experience. They transformed their bodies, and their lives, in less than a month!

It wasn’t the first time I had seen people achieve results using diet and exercise, but it was the first time I saw people transform their bodies so quickly without living in the gym or adhering to vegan or no-carb diets. And, they did it in less than a month.

While working with Dr. Hatfield, I had the opportunity to rub elbows with some pretty big names in the bodybuilding industry. I made sure I was around them as much as possible, so I could look, listen and learn from them. I can tell you this, the pros work very hard, but interestingly, they spend less time in the gym than amateurs I know who kill their bodies in the gym while paying the physical price of damaged joints and chronic injuries. In the end, they also damage their self-worth and relationships because of their addictive dedication.

I've learned that not all diets and workouts are created equal. It’s just not as simple as calories in and calories out, especially if you have belly fat or you've been overweight. You need to choose your diet based on your goal, not according to which plan allows you to keep eating what you want when you want.

Some workouts and diets work better for weight loss, and others are better for bulk. How do you know? Your results tell all. Success leaves evidence.

How All This Relates To You

Most of us are very emotional when it comes to losing weight and getting fit, and that’s where we fall.

We know that exercise is a must because it strengthens our body, and it’s the best way to reshape, tighten, and tone it. But, it’s your diet that plays the largest role in your weight loss. In fact, 90 percent of your weight loss success comes from what you eat. You can't simply exercise away a bad diet.

Now that we have exercise in proper perspective choose your method of exercise based on science vs. what you want to do for the fastest results.

The good news is that when you see your body transform in front of your eyes and feel the difference, you’ll be hooked immediately. This will make sticking to the plan much easier, and that’s the key to lasting results.

For flexibility — choose Pilates or yoga. or better yet, LynFit Recovery Stretch
For rapid relief from aches and pains LynFit Recovery Stretch
For sports performance — CrossFit or LynFit Fat Blaster or Metabolic Boosting Workouts
For stubborn weight loss and transformation — When it comes to weight loss, lifting weights is must. But, it's important that you do it in a specific way to elicit metabolic changes vs. bulking up and gaining weight.

NOTE: Weight lifting and certain types of workouts have been proven to make you hungrier and cause stress levels to rise in the body, which makes losing weight impossible. If you're serious about losing weight before Christmas, you'll want to start doing three metabolic boosting workouts weekly. You'll need the right tools, so grab the LynFit Lose 1 Pound Per Day Kit.

Start Here

We all know that dieting stinks, so here is how to do it right. Just about every diet plan agrees with these three simple steps.

  • Focus on the power of Complete Protein — Make it your priority
    Complete proteins contain all the essential amino acids your body needs. You also want to choose the complete proteins that have a high PER (protein efficiency ratio). When it comes to losing fat and boosting your metabolism, the kind of protein you choose matters most. Lean Protein will feed the lean muscle tissue and starve the fat, so it leaves. Lean proteins are the best way to build your metabolism and force your body to burn fat. For results you can count on, check out LynFit Complete Whey Protein Shakes and Lean Bars.

  • Track the numbers that matter — Protein and Fibrous Carbs
    Aim for at least one gram per pound of lean body weight per day. Example: If you weigh 150 pounds, but you have 25 pounds of fat, your lean body weight would be 125 pounds. Your goal is to consume 125 grams of lean protein every day. However, you can’t eat it all at once if you’re trying to lose weight and melt fat. You should divide that 125 grams over the span of five meals so you're only consuming the amount of protein that your body can utilize vs. storing it as fat.

    Now that you know how much, here is the when. Space meals three hours apart. Begin at 7 a.m. and end at 7 p.m. You can find a complete guide in the Advanced Metabolic Boosting Meal Plan. The best choices when it comes to weight loss and melting fat are:

    Whey protein — It helps reduce abdominal fat better than any other kind of protein source.
    White fish — The lighter and whiter the fish, the better for your metabolism. Fish is lower in calories and fat and contains iodine that fuels thyroid function, which fuels your weight loss. White fish is the lowest in fat.
    *NOTE: Salmon is not white fish
    Turkey Breast — Turkey breast is lower in calories. When it comes to the nitty gritty of weight loss, every gram counts.

    NOTE: For more information on how much protein you need, and why fish is better, refer to "The Metabolism Solution".

  • Fill up on Fibrous Carbohydrates
    Fibrous carbs are the only food that can be considered unlimited. They burn more calories than they contain. When it comes to losing weight, it can be next to impossible to find foods that can help keep you on track. There are a few miracle foods however that are purported to be negative in calories. These foods essentially contain more water than they do calories and require more calories to utilize them than they hold. Thus, making these foods essentially calorie-free.

    Approximately 75 percent of a celery stick is water. The other 25 percent is fiber and other roughage. As a result, this tasty vegetable provides you with far fewer calories than it will take for your body to digest it. In addition to burning more calories than it contains, celery is an excellent source of fiber that can help to keep you feeling fuller for longer, helping you to reduce the urge to snack.

    The health benefits of celery don’t end at weight loss. Celery is full of nutrients such as Vitamin C, Vitamin A, and Vitamin K. Further, celery has antioxidant properties that may be able to improve cardiovascular health, reducing your chances of developing hardened arteries (and related heart problems like heart attacks and cardiovascular disease). As a bonus, the fiber content promotes regular bowel movements as well as boosting digestive health more generally. There is even some evidence suggesting that a diet high in celery can improve the appearance of your skin.

    You can enjoy celery sticks on their own, or try lightly seasoning them with Mrs. Dash® salt-free instead of salt. You can also dip celery in hot sauce to make a spicy snack, or chop it up for a salad.

If you're truly serious about your weight loss, here is my personal Three-Step Plan to losing weight and developing healthier habits:

  1. Be brutally honest with yourself and clearly identify your bad or not-so-healthy habits. Then, eliminate those as quickly as you can. Write them down now.
    Here's my example — I needed to stop working out compulsively and learn to feel my feelings instead of turn to food. There I said it; it's not so bad. In fact, it feels good to say it. I also needed to choose the right kinds of food that cause weight loss vs. weight gain.

  2. Find replacements for your not-so-healthy habits and define your new healthier habits. Write them down now. Then, imagine how much better you'll feel. List all the benefits and rewards of adopting these habits to help inspire change.
    Here's my example — I needed a new doable workout that worked for weight loss that didn’t overwork me and jack up my appetite. I needed to grab and apple or a real protein bar that was lower in carbs and sugar instead of handfuls of trail mix or cereal bars that worked against me. I will feel better and learn to like myself more, and I won’t need to overwork in the gym because I’m eating better. 

  3. Create your Weight Loss Action Plan, starting with just one habit (no more than three) that you really want to implement. Write them down now.
    Here's my example — I will work out on an empty stomach for 30 minutes every day before work. I will drink my shake without adding extra calories (no fruit or almond milk), and take my supplements after I work out. I will drink my coffee black from now on. This was simple and doable, and the rest is history!

If you're serious about transforming your body and your life, focus on these three steps and begin to put them into practice. And remember, nothing will change until you do!

We would love to hear your story. What will you be working on to transform your body and your life?

Getting Back On Track With Your Weight Loss



When it comes to weight loss, "tomorrow" is the most dangerous word in the English language. If you're serious about losing weight, and not seeing the results you'd like, it's time to stop living the way you've been living. The price you pay is very high for the cheap thrill that food gives you. In the end, it might even cost you your health. How you're living today directly affects your tomorrow. So, what will you do differently?

I receive emails seeking advice, all too often, from people with a habit of doing a week or two of strict, metabolic boosting eating and then falling off the weight loss wagon into a pile of cookies or store-bought protein bars. They want to know what they can do to stick to the plan, or should they even try. The first thing I tell them is the reason most people fall is that they think they need to be perfect with their eating. It's important to understand that perfection does not exist. 

Most of us fall because we become too legalistic about our diets. Rather, our diets should be treated as a habit of making better choices, requiring us to decide what our actions will be. This makes us responsible for our actions, and the outcomes.

You know the old saying; "If you keep doing what you've always done you'll just keep getting the same results. To expect anything different is the very definition of insanity." Quite honestly, there is a lot of insanity surrounding the foods that will keep you from reaching your goals. 

Have you ever told yourself; "I'll just have a little"? Sorry to say it, but that little bit is what's stopping you from reaching your goals. 

It's at these very times to remind yourself that perfection does not exist. Focus on daily progress, not daily perfection. You have more control than you think when it comes to making food choices. But if you keep falling off the wagon, it's possible you may need a few tools to help keep you on track.

These tools make losing weight faster and easier because they:

    • Help kill hunger and cravings that cause you to fall off-plan
    • Boost metabolism by 25 percent, so you burn more calories all day long, even while asleep. This is especially important when you decide to go off-plan because it will help keep you from gaining weight.
    • Block cortisol (stress hormones) levels from rising, which helps prevent weight gain in the belly, hips, and thighs. Blocking cortisol is more important than you think. Stress causes your body to produce excess cortisol levels, and the only way to melt belly fat is by reducing these levels. It's not an easy job and the very reason you need to attack belly fat with a 1, 2, 3 punch.

STEP #1: BOOST METABOLISM AND BLOCK CORTISOL LEVELS

Drink a LynFit Complete Protein Shake 12 hours after your last meal. Do not add fruit or any type of milk if you're trying to lose a pound a day. Remember, it's all about replacements and better choices, so swap out your high-sugar juice or yogurt for this instead. 

Looking for a delicious shake recipe that will not only tantalize your taste buds but rev up your metabolism as well? Look no further — here's my Melt Belly Fat Birthday Cake Smoothie:

(3 scoops) LynFit Vanilla Complete Whey Protein Powder
(½ cup) Water
(3–4) Ice cubes

Throw it all in the blender and mix until smooth and then drink yourself thin. The extra protein used will help keep you feeling fuller longer and won't spike blood sugar levels the way fruit and milk will.

STEP #2: KILL HUNGER AND CRAVINGS

Belly fat makes you hungrier, so the faster you lose it; the faster you'll be able to lose overall weight. You need to flip the hunger switch off and trick your body into acting like a thin person by teaching and encouraging it to burn fat for fuel instead of overwhelming you with hunger pangs. 

This is where the smart use of safe supplements comes in. If you don't struggle with hunger and cravings, you may not need supplements. But if you've been trying to lose weight, and no matter what you do you can't seem to stay on track because of hunger pangs and cravings, then you may need a little outside help.

Taking a supplement stack is the best way to keep your metabolism from slowing down while killing cravings and hunger pangs. This makes it easier to stay on track with your weight loss. The secret is they balance blood sugar levels while providing natural energy. 

This particular stack teaches your body how to burn fat as fuel when it needs energy vs. sending you hunger signals. Your metabolism will become a high-efficiency fat burning machine. Trust me, if you skip them, you'll see and feel the difference. 

The best time to take this stack is three hours after your last meal, when your body starts yelling, "I'm hungry!"

Sip green tea instead of indulging yourself in your usual snack and take your supplements to balance blood sugar levels instead. 

One note — This step is not good for people with less than 10 percent body fat because they will burn muscle for fuel instead of fat. But if you have body fat to lose you have energy stored that can be used instead.

Here is your supplement stack:
  • LynFit Accelerator with Raspberry Ketones to accelerate the process and trick your body into acting like a thin person. A lean person will burn fat more efficiently. (If you're highly sensitive to caffeine you may want to skip the Accelerator. The stack will still give you what you need, so follow the steps without Accelerator.)
  • LynFit Carb Edge with Forskolin to help enhance thyroid function and balance blood sugar levels, which is the secret to killing your cravings and managing hunger.
  • LynFit Cutting Edge to force your body to burn off that stubborn body fat for fuel.

    STEP #3: AVOID THE AFTERNOON ENERGY CRASH TO ESCAPE CRAVINGS BEFORE THEY BEGIN

    This step is critical because it will not only boost your metabolism, it will also help fight off those emotional cravings that we all battle in the afternoon when we start to get tired and our blood sugar levels begin to rise.

    This is actually where most people fall off the weight loss wagon. But, it's also where your weight loss battle can be won. I call this the "Emo Meal" — meaning emotional, when you're hungry, tired, and craving food.

    PREVENTION is the cure, so grab a LynFit Lean Bar to defeat the afternoon energy crash.

    The LynFit Lean Bar has 10 grams of prebiotic fiber and 15 grams of protein to kill cravings before they begin while helping to keep you feeling full. LynFit Lean Bars are guaranteed to be the best tasting protein bar you've ever tried and #1 in its class when it comes to weight loss and melting belly fat. Try one; you'll see.

    Most store-bought bars are full of sugar and don't supply your body with the right type or amount of protein. They spike blood sugar levels and prevent you from losing weight, despite what their labels may claim.

    Make LynFit Lean Bars your go-to comfort food from now on when trying to lose weight. Comfort in knowing you're making a smart, nutrient-dense food choice that doesn't sacrifice delicious taste and texture.  LynFit Lean Bars are the best of both worlds — they don't leave you with any guilt, only satisfaction that you'll begin to crave. You can eat your new comfort meal food with pride and get on with your day.

    This will be especially important if you're an emotional eater. Choosing the wrong kinds of snack foods can increase hunger and cravings and turn the weight gain switch on. Swap out those store-bought protein bars with a LynFit Lean Bar instead.

    Should you find yourself unable to suppress the urge to eat junk food, adopt the 80/20 rule. You're already following it; you just don't know it. 

    For the most part, you're eating your favorite foods every couple of weeks — it's inevitable. It's going to happen, and you should expect it. So, the best solution is to plan it ahead of time. If you plan for it ahead of time, you can cheat and still lose weight. Have a little pep talk with yourself. Sit down and tell yourself to try the 80/20 plan. 

    On the Advanced Metabolic Boosting Meal Plan, you can eat on plan 80 percent of the time and go off the plan 20 percent of the time and still lose weight. That's the beauty of this plan. In fact, this is the only plan that takes into consideration that you live in the real world, you're human, and that you cheat once in a while.

    Planning in advance when you cheat also puts you in control of the binge vs. the binge controlling you. It also changes how you emotionally respond to a binge—no guilt, because it's all a part of your weight loss plan. You'll accept the situation, not struggle in vain against it. You'll eat less and know exactly what to eat, and how much. The scale will go up slightly, but you'll be back on track in no time. 

    Although there are physiological consequences to binging on junk food, I'd wager that most of the damage comes from the stress we inflict on ourselves—the internal fight and refusal, which only causes us to binge more. The refusal to accept the inevitable situation, combined with the guilt and shame you're piling on yourself for losing that fight.

    Here's what the 80/20 plan get you: Acceptance! You learn to accept things you cannot change. You're no longer fighting a battle you most likely cannot win. 

    I can't think of anything harder or more stressful than struggling with food. I've struggled with it my entire life until I learned about the 80/20 rule. 

    You can live guilt-free. Guilt about eating junk food can actually cause you to gain weight and depress your immune system. By making a plan to "go off" for a meal as an occasional (1–2 times weekly) deviation from your regular schedule, rather than betraying your body, you remove the guilt. Make a plan, if you plan on losing.

    I would encourage you to read this article I wrote previously about how to cheat and still lose weight to keep your metabolism in full swing, and how if you don't, it can alter the physiological effect it has on you. 

    As Kelly Clarkson says in her song: "Think Before You Cheat" so you don't hurt your health or destroy a month's worth of dieting. Most of the time it's not worth it anyway. 

    So, eat happily, just don't' forget to boost first! 

    Fat Burners To Make Weight Loss Faster & Easier

    LynFit Fat Burners

    So, you didn't lose the weight you wanted to or lean out enough to put those shorts on this summer. It may be time to use fat burning tools to help rid you of that stubborn weight. Fat burners can help you more than you may realize, especially if you're already drinking LynFit Protein Shakes or eating LynFit Lean Bars for breakfast to boost your metabolism. This article will teach you how to give fat loss a 1-2-3 punch, so even the most stubborn body fat can be burned off.

    Maybe you're already doing all these things:

    So how can fat burners help you? Simple—these supplements can help you lose twice as much weight in ½ the time while aiding in melting off stubborn belly fat by creating the fat burning environment needed to see results.

    I've found from my many years of working with celebrities, pro fitness models, and bodybuilders, that in addition to cleaning up their diets and getting them on a workout plan they can do consistently, they always get better results when they stack the right combination of fat loss supplements. This is known as lipotropics. Lipotropics are natural supplements that help your body use stored energy while sparing lean muscle tissue.  

    Adding the right fat burners to your program gives you an extra edge that may be needed to jumpstart your weight loss. Here are my recommendations when it comes to the supplements you should be adding to your plan—your fat loss stack.

    KNOCKOUT PUNCH #1: LYNFIT CUTTING EDGE

    LynFit Cutting Edge does exactly what the name indicates—gives you the cutting edge when it comes to fat loss. This blended supplement contains the most effective ingredients in the exact amounts your body needs for effective, advanced fat burning, without stimulants or harmful ingredients.

    LynFit Cutting Edge contains over a dozen of the most effective fat loss nutrients, but in this article, I will cover only a few (more on the remaining ingredients later). 

    Nutrients found in LynFit Cutting Edge are also involved in the metabolism of fats and the conversion of protein and fat into usable energy, so you use more (burn it off) and store less. Without these fat loss nutrients, your body cannot adequately metabolize fat, unless you're one of those lucky ones who lives naturally lean without trying (not me!).

    B vitamins (also known as B Lean nutrients) activate the fat loss process while helping your body break down and utilize the food you eat. 

      • Choline: The B vitamin is the first fat burning soldier among the lipotropic ingredients. Its main function is to regulate the amount of fat that accumulates in the liver. The liver is one of the body's storage sites for excess fat. Choline also helps to emulsify cholesterol, preventing it from up artery walls or the gall bladder. Furthermore, Choline helps rid the body of toxins, poisons, and any drug residues. This especially important as these toxins can prevent or slow fat loss.

        Everyone, especially any family members that aren't eating right, should be on this health-protecting supplement. While LynFit Cutting Edge is a great fat burner, it's also a great health builder.

      • Inositol: Inositol is Choline's partner-in-crime and is closely related. This nutrient stimulates the body's production of lecithin—a lipid-based component in the body that transports fat from the liver to the cells to be used as energy. Inositol is an important player because it regulates the fat metabolism, allowing you to get lean more quickly while your body stays healthier. Inositol also helps to reduce cholesterol by preventing build-up in the arteries that lead to narrowing.

      • L-Carnitine: L-Carnitine is one of the very best fat burners. It is made by the body but can also be found in foods; namely, the ones you shouldn't be eating if you're trying to get lean—such as red meat. That's why supplementing is critical when it comes to fat loss. L-Carnitine's main function is to transport fat that's floating around and carry it into the cells to be burned off as energy. That how it got its name, "The Transporter." 

        This is even more important if you work out because it snags fat while it's circulating around after you've worked out and makes sure it gets transported into the cells and burned off instead of being re-stored. When we work out, there's no guarantee that the fat that's released is burned off. That's why even the leanest fitness models and bodybuilders take (2) LynFit Cutting Edge before they work out, and again afterward, despite their diets being as lean as possible. (Did you know that even the leanest foods can be converted to fat if you overeat?)

        L-Carnitine is a superstar because it also stimulates the adrenal glands, aiding in reducing inflammation, further helping the body use its stored fat as fuel. 

        L-Carnitine also helps repair muscles, joints, and the liver—good news if you're trying to get lean or have heart disease.

      • Chromium: Adding this mineral to LynFit Cutting Edge is a no-brainer because it's been shown to help reduce blood sugar levels/glucose tolerance. Why is that important? Helping your body deal with glucose means that glucose gets transported to be burned off and used for energy instead of being stored as body fat. This keeps energy levels balanced, avoiding low blood sugar levels. 

        To make a long story short—fat loss is almost impossible unless you manage your blood sugar levels. The more weight you have to lose, and the more fat you store around your stomach, hips, and thighs, the more you need help when it comes to jumpstarting your weight loss and melting fat from your body.....no matter how much you exercise. 

        This is one of the most overlooked steps when it comes to weight loss. It's actually what makes LynFit programs different from all the rest. It's why they work so much faster. LynFit programs attack the source of the problem—it's all about blood sugar. If you can lower your blood sugar levels, you will lose weight. However, we live in the real world, and we don't always eat like we're supposed to. That's where a little support from the smart use of safe supplements comes in. 

    Here are sample metabolic boosting usage schedules. Take note to always take your supplements with a full glass of water, and drink it all. Better yet, open the capsules and pour the contents in your LynFit Complete Protein Shake for maximum absorption. (NOTE: This may change the flavor of your shake a little so practice first and make sure you can handle it.)

      • Metabolic Boosting Usage
        (1) LynFit Cutting Edge 3x daily: Breakfast, Lunch, 3 p.m.
        (1) LynFit Carb Edge 3x daily along with LynFit Cutting Edge

      • Advanced Fat Loss
        Add (1) LynFit Cutting Edge before you work and again at 3 p.m.
        Take (1) LynFit Carb Ege 2–3 times daily — lunch time and 3 p.m.

      • Bodybuilding/Muscle Up to Melt Fat
        Take (1) LynFit Cutting Edge before and after you work out
        Take (1) LynFit Carb Edge with breakfast and again at lunch

      • Cheat Day: Everyone should take as follows
        (1) LynFit Cutting Edge with breakfast, (1) again at lunch, and another (1) right before you cheat
        (1) LynFit Carb Edge at lunch and (2) before your cheat meal to block the unwanted carbs from being absorbed without causing any dietary distress

        This also helps to keep your blood sugar levels in check, so it's like eating more and storing less. Can you say prevention?

        Cheat days are the most important days to make sure and take your supplements. It's best to take them 30 minutes before you indulge. What's more important is that you take them even if it's after or during your upzig (planned cheat) to offset any damage you may be doing.

    For even more optimal results, add (1) capsule of LynFit Accelerator at breakfast and again at lunch to accelerate the fat burning process while helping to keep hunger and cravings at a manageable level. 

    KNOCKOUT PUNCH #2: LYNFIT CARB EDGE

    Adding LynFit Carb Edge to this fat blasting army is your first line of defense to help kill cravings and lower blood sugar levels. This is the secret to effectively burning stubborn belly fat. It is the carb blocking fat burner. 

    Taking (1) LynFit Carb Edge capsule is like taking over 22 different metabolic boosting, carb blocking, craving-killing, blood sugar managers and fat burning agents all in one. LynFit Carb Edge is the best way to naturally trigger your weight loss without any nervous jitters. It will help you decrease calories without causing you to feel hungry or tired all day. You will not only lose weight using LynFit Carb Edge, but you will also keep it off. It is not only good for weight loss, but it's imperative for a good maintenance program. It is the best way to restrict your appetite, saving you thousands on your grocery bill.

    This level of blood sugar management flips the hunger and cravings switch off, making it easier to stick to your weight loss plan. You'll also spend less time in the gym while losing weight faster and easier than ever before. With LynFit Carb Edge, you're getting everything your body needs to make losing weight faster and easier; all in a high quality concentrated dose to jumpstart your weight loss naturally. And all this in one supplement.

    KNOCKOUT PUNCH #3: LYNFIT PURE OMEGA 3

    Add LynFit Pure Omega 3 to the mix and you're really going to see and feel the difference. Even your doctor will notice the difference the next time you have blood drawn. You'll be healthfully nourished, and here's why: The omegas found in fatty fish and LynFit Pure Omega 3 are a very special dietary fat that has a long list of health benefits—too many to list here in this article.

    One of the many benefits is that it's helpful when it comes to melting fat in stubborn areas. The DHA and EPA that this high-level Omega 3 contains help speed up the loss of body fat while preserving lean muscle tissue when trying to lose weight, keeping the metabolism from slowing down. 

    Unlike eating fats, Omega 3 is almost never stored as body fat. Even if you're eating fatty fish such as salmon twice weekly it's still a good idea to add LynFit Pure Omega 3 to your stacking strategy. LynFit Pure Omega 3 is unique in that it contains the exact amounts of DHA and EPA your body needs. It is purified (that's how it got its name) to remove any contaminants so all you get is an Omega 3 that's so pure you'll see and feel the difference the very first time you take it.

    Store-bought brands don't deliver these results, and that's the very reason you'll never find a LynFit product in any store. We refuse to lower the quality, and we keep our standards too high for any store to make a profit. My whole family takes LynFit Pure Omega 3, even our five dogs, two ferrets, and a hedgehog—all rescues. Only LynFit Pure Omega 3 contains the ultra-concentrated natural marine lipids, which is where Omega 3 fatty acids are found in pharmaceutical dosed recommendations. Not all commercially available Omega 3s have the fats you need, and some may even contain the fats you don't need. 

    Take the test and see for yourself. In two weeks of taking LynFit Pure Omega 3, you'll be able to see the dramatic results of cholesterol and triglyceride lowering effect on your blood tests. The doctor will wonder what you've been doing to get those results. 

    I suggest you take 1–2 LynFit Pure Omega 3 daily. I take mine at 3 p.m. with my afternoon Complete Protein Shake to help balance blood sugar levels, boost mood, and keep me feeling full, so I don't end up snacking. I take another at bedtime along with my LynFit Lean Sleep to help me sleep deeper and stay asleep longer without waking up. Taking it at night also helps my body repair while I'm sleeping, so I wake up less achy.

    I hope you have a great summer and keep it lean!

    P.S. Hopefully you're drinking LynFit Complete Protein Shakes for breakfast to boost your metabolism by 25 percent and block cortisol levels (stress hormones that stop fat loss). Make sure you're not adding almond milk or fruit to them. You want your body to stay in constant fat loss mode, helping you stay lean while you're enjoying life in the real world.

    Only LynFit Complete Protein is ultra-purified to remove the lactose (the sugar found in most protein shakes, yogurts, and smoothies that cause stomach distress and is better used for weight gain). This quality and purity are what make LynFit Complete Protein the very best protein you can buy. If you're not seeing results, you're not using LynFit. 

    LynFit Complete Protein contains the highest amount of leucine, which is critical to losing weight and keeping it off. Leucine is used to help the body manufacture the mini acid, alanine. Alanine is used to produce glucose in the liver which means you have more fuel circulating in your body while you're dieting, helping to spare your muscles from being used as fuel; also known as muscle wasting. 

    LynFit is also the only company who uses the same high quality, ultra-filtered, whey protein in their protein bars. Other protein bars use the whey that is thrown away to reduce costs, but it also reduces their effectiveness when it comes to losing weight and shedding body fat.

    That's the LynFit Difference!

    __________________________________________________

    Studies used for article research:

    • Melvin H Williams. Dietary Supplements and Sports Performance: Introduction and Vitamins. J Int Soc Sports Nutr. 2004;1(2):1–6. [PMC free article] [PubMed] 
    • National Academy of Sciences. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Vol. 2. Washington, DC: National Academy Press; 2000. [PubMed] 
    • Hirsch MJ, Growdon JH, Wurtman RJ. Relations between dietary choline or lecithin intake, serum choline levels, and various metabolic indices. Metabolism. 1978;27(8):953–960. [PubMed] 
    • Kanter MM, Williams MH. Antioxidants, carnitine, and choline as putative ergogenic aids. Int J Sport Nutr. 1995;5(Suppl):120–31. [PubMed] 
    • Chromium - Modern Nutrition In Health and Disease, Eighth Ed., 1994. Shils, Olson and Shike, eds. 
    • Willett WC. The role of dietary n-6 fatty acids in the prevention of cardiovascular disease. J Cardiovasc Med. (Hagerstown). 2007; 8 Suppl 1:S42-5. 
    • Mozaffarian D, Ascherio A, Hu FB, et al. Interplay between different polyunsaturated fatty acids and risk of coronary heart disease in men.Circulation. 2005; 111:157-64. 
    • Leitzmann MF, Stampfer MJ, Michaud DS, et al. Dietary intake of n-3 and n-6 fatty acids and the risk of prostate cancer. Am J Clin Nutr. 2004; 80:204-16. 
    • Koralek DO, Peters U, Andriole G, et al. A prospective study of dietary alpha-linolenic acid and the risk of prostate cancer (United States). Cancer Causes Control. 2006; 17:783-91.10.
    • Eilander A, Hundscheid DC, Osendarp SJ, Transler C, Zock PL. Effects of n-3 long chain polyunsaturated fatty acid supplementation on visual and cognitive development throughout childhood: a review of human studies. Prostaglandins Leukot Essent Fatty Acids. 2007; 76:189-203.

    Fat Blasting Secrets Of Celebrity Fitness Guru & Weight Loss Expert Now Available To Costco Members

    The Metabolism Solution Features 100 Calorie Burning Recipes, Advice On Safe Sup-plement Use And Tips To Exercise Less With Better Results

    Norwalk, CT (May 17, 2016) – Revolutionary weight loss book The Metabolism Solution is now available for purchase at select Costco Wholesale (Costco) stores throughout the country.

    Developed by celebrity fitness guru and metabolic weight loss authority Lisa Lynn, The Metabolism Solution provides step-by-step expert advice on how to boost a sluggish metabolism through diet, exercise and safe use of supplements.

    The science-based system is a result of Lynn’s own battle with weight loss and personal mission to help those who have tried fad diets, fasting, juice cleanses and over-exercising with no results. The Metabolism Solution utilizes Lynn’s three decades of experience in the field to guide weight loss and keep it off for life.

    “As someone who regularly stocks up on everything from fish to veggies at Costco, I am excited to show more people that The Metabolism Solution is something that fits easily into daily life,” says Lynn.

    “Food is 90 percent of weight loss success. If the pounds aren’t dropping, it’s time to look at what you’re eating. Families can grab healthy ingredients at Costco to create the delicious thermogenic recipes found in the book.”

    The Metabolism Solution Offers:
    + Tips To Lose 1 Pound A Day
    + 30-Minute Workouts To Rev Your Metabolism
    + How To Cheat On Your Diet
    + Mouth-Watering Recipes Including Decadent Chocolate Desserts
    + Debunked Weight Loss Myths
    + How To Be Supplement Savvy For Optimal Weight Loss

    For a full list of LynFit products, or to purchase other award-winning books by Lynn including Win The Fight: Stomp Out Melanoma and The I Love My Body Book visit amazon.com.

    ###

    Lisa Lynn: LynFit Nutrition was designed by metabolic weight loss expert Lisa Lynn to provide the necessary tools to make weight loss and staying fit and healthy faster and easier. Coupled with her vast experience in the field, Lynn has earned certificates from the International Sports and Sciences Association’s Professional Division. Lynn was Martha Stewart’s personal trainer for 13 years and appears as an expert on broadcast programs including The Dr. Oz Show. Follow @Lisalynnfitness or Lisa Lynn Fitness on Facebook. Visit LynFit.com for more information.

     

    Five Exercise Moves To Flip The Fat-Burning Switch On

    "I don't have time....."
    "I don't have a gym membership....."
    "I don't have any equipment at home....."

    I'm going to remove all your excuses right now. No more ifs, ands, or buts. Between my delicious thermogenic recipes and these five exercise moves that can be done in your home with no equipment needed, you just cannot make anymore excuses.

    Did you know that you are supposed to empty the glycogen (stored carbohydrates) in your muscles every week? That's why exercise is so important when it comes to losing weight. But not all exercise is created equal, and the exercises below are the best when it comes to lowering glycogen levels, so you boost your metabolism.​ When glycogen storage is depleted, fat burning increases. It’s just that simple.

    One of the best ways to kick-start the fat burning process is to go low carb for two consecutive days every week. This taps into your glycogen storage for fuel, which signals your body to burn off the stored fat (LynFit's Metabolic Boosting Lose 1 Pound Per Day Kit is specifically geared for this rapid fat loss).

    If you're struggling to lose weight, do this: limit your total carbs for at least two consecutive days every week. Carbs need to be under 100 grams total per day. For women over 40 with sluggish metabolisms, you may need to lower your carbs to 60 or less. You'll know by your weight loss.

    This requires you to know how many carbs are in the foods you eat, and you'll need some discipline to restrict your intake. Your discipline will be rewarded with a visible difference in body fat within the first week.

    After two days, slowly resume your usual intake, or better yet, live lean every day. *Women over 40 with sluggish metabolisms may need to do this 4–5 days per week for weight loss due to the slowing of your metabolism as you age.

    Here are five exercises that flip the fat burning switch on​ and ​ train your body to burn​ more fat​. The best part, they also supercharge your metabolism, and they don't require any fitness equipment. In fact, you don't even have to leave your house. Perform these moves in a "drill style” for one solid minute without stopping for best results.

      1. Step-Ups: Standing up straight, step up onto the chair. Pause and gently return to your starting position (the floor). Be sure to keep your back straight and your abs pulled in. That's one repetition. Aim to do ten on each leg. You can alternate sides or do all of your repetitions on the same leg.
      2. Tricep Dips: Place your hands at the edge of your chair. Lower your body to the floor. Use your arms to raise yourself back up. Be sure to keep your body close to the seat of the chair and squeeze your arms at the top of the move.
      3. Push-Ups: Lay down face first on the floor and hands next to your chest. Push yourself up until your body is parallel with the floor. Keep your body straight and your core tight.
      4. Plank Crunch: Lie face first on the floor, body straight. Come up on your elbows and toes, using your abs to lift. Hold as long as you can, aiming for one minute.
      5. Side Core Raise: Lying on your side on your elbow, lift your body off the floor using your core. Too hard, use an arm or leg to help at first.

    These moves can transform your body in less than 10 minutes and create that leaner look. And, don't wreck your results by drinking the wrong protein shake or juicing. Keep your carbs low to keep losing weight.

    More information about these movements and other exercise moves can be found in The Metabolism Solution.

    The 1-Minute-A-Day Metabolic Boosting Workout Challenge


    The biggest excuse on the planet when it comes to working out is that we are just too busy. Forget trying to make it to an hour-long workout class. Add in travel time, and it’s another missed workout day. No judgement here — I've been there.

    How would you like to burn double the calories in half the time without stepping foot in the gym? Metabolic boosting workouts are your answer. They are "HIT" (High-Intensity Training) workouts that are specifically geared to boost your metabolism and lower cortisol (stress hormone) that may be stopping you from losing weight.

    Metabolic boosting workouts are so efficient that in just a few minutes (with no equipment at all) you’ll burn more calories than you would from a steady-pace run on the treadmill. Better yet, you'll keep burning fat and calories long after the workout is over. Bottom line, you have no excuses.

    This 1-minute exercise drill, which you do each day, uses a unique combination of metabolic boosting exercises (from my book The Metabolism Solution) that you'll perform for 60 seconds each for each exercise. Instead of resting (you can if you need to) you’ll work different opposing muscle groups while the muscles you used previously rest and recover.

    This method reshapes your body with adding bulk. You'll also improve your strength and endurance while toning your entire body. The whole workout may take you 20-30 minutes. You'll be challenged, so prepare to sweat. If needed, you can break these moves down into 1-minute drills until you have time to do the entire workout. Not feeling up to par? That’s okay. You can go at your own pace and do what you can. There's never a good reason not to exercise.

    Aim to work out every day for two weeks until you are hooked and can’t live without exercise. This is the dirty little secret the celebrities on the red carpet use to get in shape. Take a break from your current workout and put these moves to the test if you’re trying to lose weight and shrink and reshape your upper and lower body.

    To review:

    • Metabolic workouts melt double the calories in ½ the time of other workouts
    • Metabolic workouts boost your metabolism without boosting your appetite
    • Metabolic workouts help to reduce cortisol levels (stress hormones), which is the key to melting off fat while other workouts can actually raise cortisol levels, stopping weight loss
    • Can be done at home in 1-minute increments, or if you have time, you can go for the 30-minute sessions. It’s your, workout you decide. The bottom line is you've got to get it done!

    Are you ready to take the 14-Day Metabolic Boosting Workout Challenge? All you need is a pair of dumbbells. No dumbbells? Use water bottles. Here's your daily gameplan, so you have no excuses!

    NOTE: Photos of all these movements can be found in The Metabolism Solution. Also, the exercise for the day will be shown on my Facebook Page on that day, so make sure to follow me at https://www.facebook.com/LisaLynnFitness/

    The Exercise Component The Food & Behavioral Modification Fix
    Day 1: Deep squat to front raise Drink more water
    Day 2: Stiff leg dead lift Eat a green apple as a snack
    Day 3: The butt/hip stretch Choose fish vs. chicken
    Day 4: Front lunge with dumbbell side raise Take a multi-vitamin
    Day 5: Bent over dumbbell row in lunge position Eat ½ the amount you normally would
    Day 6: The lying inner thigh stretch Don't eat after 7 p.m.
    Day 7: Push-ups Eat and additional veggie vs. starch
    Day 8: Lying rear flies Journal your food intake
    Day 9: Side core raise Don't eat any processed food
    Day 10: Plank Count your fat grams (stay under 20)
    Day 11: Stretch-out 90° stretch Count your carb grams (stay under 80)
    Day 12: Side lunge with arm curl Count your calories (goal weight x 10)
    Day 13: Tricep dip Stay away from any trigger food today
    Day 14: Walk outside or in-place Go to bed by 10 p.m.

      
    For more tips just like these, see The Metabolism Solution!

    Are You Sabotaging Your Weight Loss?

    Are You Sabotaging Your Weight Loss

    How many of you are where you want to be physically, financially or emotionally? You have more control over your situation than you think. If you don't wish to be stuck right where you are sitting at this very moment, then it's decision time.

    Your future depends on this one thing—You making the decision to do something about it. It's that simple.

    In my 25 years as a fitness and metabolic expert, I've seen thousands of people beg for transformation. They fail to start their radical transformation with a concrete plan or even worse; they choose a plan that caters to their issues or addictions. This lack of a real plan is why they stay stuck where they are and never see the changes of their dreams. If you're struggling with weight loss, health or financial issues, I urge you to surrender to a new way of thinking that will transform every aspect of your life.

    Change begins with our thoughts. Our thoughts become our actions so if you're living fearfully, you're never going to get where you want to go. You must detox your thinking first. If you find that you're getting stuck on a particular road in your life, realize that your solution will come from deep within, where you hear God's voice. This stagnation may be what's keeping you engaged in self-sabotaging behaviors such as overeating, drinking, lack of sleep, excessive spending, or not working out. 

    Here are signs that show you are getting in your way and holding yourself back:

    You Think You're Not Good Enough
    Low self-esteem is one of the most common hurdles, and it kills dreams dead in its tracks. 

    I watch people struggle with believing they aren't good enough, which brings us to the core issue—Love or fear. If you haven't learned how to love yourself, you're operating in fear. And what do you do when you're afraid? You freeze and hide vs. starting that healthy eating or workout. Habits we've been talking about for years. Or, you fail to apply for that promotion you desperately want or give up on dating because you don't think you're pretty enough. Bottom line—Fear keeps you from trying your hardest or at times, stopped you from trying at all. I'm living proof that miracles exist. I didn't think I would lose the 40 pounds that were making me depressed and miserable, despite the fact that I had helped thousands of people lose weight and get in tip top shape. I thought good things only happened other people. I believed it would never happen to me. Talk about stinking thinking. The truth is, it's just an excuse that we think will allow us to save face if our miracle doesn't happen for us.

    You're A Procrastinator
    Procrastination is another form of self-sabotage that is very common among perfectionists. 

    Perfectionists think if they can't do it perfectly, why do it at all? The problem is, perfectionism leads to procrastination that paralyzes us. We get stuck in a place we hate, overthinking everything. Overthinkers are scared they will make a mistake so they come up with every reason they can't do something or why something might go wrong. They come up with plans to counter these issues and the next thing they know, they're allowing their thoughts to dictate why they shouldn't try. This is known as a “negative feedback loop” that kills dreams and swallows them whole.

    The result of all of this stinking thinking is they end up overwhelmed and procrastinate some more. Focus on progress instead of perfection and realize that done is better than none and perfection doesn't exist.

    You're Stuck in the Negative Feedback Loop (the Bermuda triangle of emotions)
    The negative feedback loop is one of the biggest problems yet rarely do we hear it discussed.

    The negative feedback loop is negative self-talk brought up from the past. It is self-defeating and causes you to get in your way. Unfortunately, this past self-talk becomes a negative self-fulfilling prophecy that keeps you stuck where you are. Especially true when it comes to working out. You may have said this to yourself before, ”I should have worked out harder” or “the person next to me looks better,” because you have so much more weight to lose. This stinking thinking and negative thoughts destroy dreams and goals on the spot, like a nuclear weapon. 

    At times, we will do amazing rings for our bodies; like spending a fortune on the latest trend, yet when it comes to our thoughts, we allow them to be toxic. Those toxic thoughts kill any positive behavior before it even has a chance. I always suggest that people not deny their real feelings, but rather learn how to fake it until you make it.

    Watch your thoughts. They become your actions and actions dictate outcomes. Success doesn't happen by chance. Anything you do will always beat doing nothing.

    You Set Goals that are Unrealistic or Too Easy
    Believe it or not, it's possible to set your goals too high or too low.

    I learned while working with the Martha Stewart's of the world that for many people if the bar isn't set high enough, they lose interest. People need to be stimulated a little to become engaged. Most times, I see the bar being set too low rather than setting unrealistic goals. 

    Most of us are smart enough not to start an exercise plan on a day where we have dental surgery, or a food plan when we're going to stay at a relative's house. Setting goals too high or too low is another way of sabotaging ourselves. Figure out what makes you tick and set your goals according to what's best for you. We're all different, and one big thing I can share with you from working with celebrities and CEOS is they like to be pushed. Most work better under pressure because it keeps them engaged and alert, meaning they're paying attention. Their goal is always in the front of them. Always keep your eye on the goal. When you lose sight of your goal, you'll fall. 

    This is an easy pattern to break. Write your goals out ten times every night on a sticky note and place them in the house, car, anywhere you will bump into it. Don't forget the refrigerator and your desk, reminding you why you don't want to eat that candy that's sitting there. 

    You Allow Excuses to Get in the Way
    Another huge self-sabotaging behavior is making excuses, or worse, allowing them to get in the way of achieving your goals. 

    The truth is we aren't taking responsibility for our actions, which in turn, keeps us from being disappointed when we don't get our way or things don't happen fast enough. In a sense, we're saying, “Oh well, it's not my fault. I can't do it. It's impossible." Exercise is the place this shows up the most. We use the excuse we don't have the time or we are hurt, but the fact of the matter is if your knee hurts you can always do upper body or stretch. Successful people look at the word impossible and see; I'm possible.

    You're Surrounded by Toxic, Negative-Thinking People
    My father used to say, "show me your friends and I'll show you who you are." 

    We might not have a choice when it comes to family, but we do have a choice when it comes to choosing our friends. People are like elevators; they either lift you up or bring you down. When you surround yourself with people who don't add anything to your life or support your goals, it hurts you and drains your motivation.

    Many of us are afraid to be alone and rationalize why we need these people in our lives. It all comes back to one thing—Fear. We believe that the needs of others are more important than our needs. Evaluate how you feel after you spend time with certain people in your life. Your mood will tell you a lot about whether this person is good for you. If you feel drained or stressed rather than inspired and fulfilled or energized, it might be time to dial back on the relationship. 


    I live by the advice of Joyce Meyer, “If you can positively affect the people you're with you are meant to be around them. If they infect you, it may be time to stay away." This includes family. Sometimes they can be the worst when it comes to sidetracking you from your goals. Wait until you feel strong enough to do what you need to do for you. In healthy relationships, all support each other's goals vs. sabotaging them. If you have a friend that only likes to drink and eat out, hit pause and watch your life transform.

    Wrong Thoughts and Faulty Thinking Affect our Behavior
    Our thoughts have been programmed into us since birth. Sometimes they aren't the best way to think.

    Our thoughts lead to our actions or inactions that keep us stuck right where we are. The sad part is, these thoughts can influence us for our lifetime. One simple negative weight comment heard long ago from a person of influence can alter the way you see yourself forever.

    I was told as a young girl that I needed to be thin, and I believed that until I changed my thoughts by practicing positive thinking. It took me decades to unlearn this type of thinking. I still struggle to this day with poor body image because of these hurtful comments. It's just as easy to choose a positive thought as it is to choose negative one. Choose positivity and don't let anyone tell you who you are. You are God's child. Begin to see yourself the way He sees you. This new way of seeing myself has been a game-changer. His (God's) opinion is the only one I care about.

    You're Trying to Fit in vs. Being Yourself
    You would think peer pressure would stop after the teenage years, but it lasts throughout adulthood.

    Peer pressure is a powerful thing. It's important to keep your eyes on yourself vs. comparing to someone else. Resist the pull to give in. Especially true when it comes to making healthy choices. Try this test—The next time you dine out with friends and everyone is ordering burgers, fries and drinks and complaining about being overweight and struggling with health issues, try something new and stick to your plan. Watch how quickly they switch their order or try to get you to go off your plan “just this one night” as if cheating was a bonding ritual.

    It's difficult to be the person who orders salads, but even more difficult to get on the scale Monday morning and watch the pounds go up. Both scenarios are hard. Choose your hard. Keep in mind that it's not their business what you order or don't order, and your choices shouldn't affect your friends. Real friends encourage their friends to follow their heart and eat salads with you.

    You Expect the Worst to Protect Yourself
    Expecting the worst is another form of self-sabotage and self-preservation.

    If you don't demand or expect more out of relationships then you aren't risking anything. You may be thinking you're protecting yourself but you may actually be scaring Mr. Right away, or chasing away the job you really want. 

    When it comes to reaching your fitness and weight loss goals it's just as bad. You think it will stop you from being let down, but what it does is prevent you from even making any effort at all. Not trying will certainly leave you being stuck. You may have built up a layer of protection to ensure that you will never be hurt or let down again, and no one can blame you. What you'll find is that most people won't fight their way through your protective layers, and it gets lonely after a while. You basically pull the pins out of the bombs so that they won't go off in your face. However, you might be stopping yourself from reaching your goals. Live by what Brene Brown says, "Show up and allow yourself to be vulnerable. It takes courage but you can do it."

    You Stop When You Start to See Results
    A lot of people I meet say. “ I lost xxxx” or "I used to….."  To be honest, “I used to” is another one of my pet peeves. It doesn't matter what you used to do, it matters what you're still doing. 

    It's consistency and frequency that gets lasting results and if you're living the lifestyle you don't “go off” it because it's a holiday or you don't feel like doing it. Would you ever think of not brushing your teeth for a few days? That's the way we need to treat eating healthy and exercising in order for change to last. I've witnessed too many people that set goals and worked hard to reach them only to demand less of themselves. They get sloppy.

    The truth is, diets and exercise plans don't stop working, we stop doing what it takes and demanding less and less from ourselves. Staying 100 percent committed is the secret sauce. It's critical that you continue to set goals in every area of your life and continue to strive to reach them.

    From my 25 plus years as a weight loss, fitness expert, and success coach, I've seen that either you continue to keep growing or you die. The solution to all of these issues is skillpower, not willpower. Stay on task and don't ever allow your excuses to win you out. The one thing I love most about fitness and exercise is that you get out of it exactly what you put into it—Guaranteed. You will never be sorry you worked out or ate clean, but you'll always feel bad if you don’t. In my entire career I've never seen anyone say, “Wow I'm sorry I worked out and ate clean." Every second of every day there is someone who is sorry they didn’t.

    Your new way of thinking is: Anything is possible and obstacles are nothing more than opportunities. 

    Is Juicing a Healthy Habit?

     

    A lot of people are juicing for health because they think it’s a great way to jump-start their weight loss. However, what you might not know can not only stop your weight loss, it can make you sick. Juicing may provide some nutrients, but it could also be doing a number on your blood sugar levels, which stops weight loss dead in its tracks, causing your body to store excess fat around your stomach, hips, and thighs. Storing this excess fat makes it even harder to lose weight in the long run.

    Here's a letter I received:

    "My fiancée and I have been losing 1 pound a day on your plan for the last two weeks. We started juicing, thinking it would be good for us. We make fresh juice using a variety of fruits and vegetables; including cucumbers, carrots, kale, spinach, celery, apples, and mangos. We drink 16 ounces every 3–4 hours throughout the day, followed by a healthy dinner. But after the first day, our weight loss stopped, and we were wondering if the fresh juice might be causing blood sugar spikes. We're concerned that this might not be a healthy habit and could be the reason we are hungry all the time." — John A 

    Yes, you guessed it. When people start juicing, they assume it’s all good, and they tend to take an "all in" approach. They don’t think about the fact that they are juicing several quarts of fresh juice daily, and most of the time they consume only one healthy meal a day. This couple's concern is right on target—Juicing elevated their blood sugar levels that stopped their weight loss.

    If you've ever juiced before, you know that it takes several pounds of produce to produce 16 ounces of juice. That’s why we think juicing is such a healthy habit. We all know that eating our vegetables is good for us, and most of us fall short of the recommended intake, which is five vegetables per day and 2–3 fruits, making juicing seem like the perfect solution. But is it? 

    When you juice, you are getting the nutritional equivalent of at least a dozen servings of fruits and vegetables in every glass. The problem is that juicing also concentrates the natural sugars in fruits and vegetables while separating out all the fiber that would normally slow the absorption of sugars. If you drink the juice all by itself, those sugars will be quickly absorbed into your bloodstream causing your insulin levels to skyrocket. The insulin spike gives you that sugar high, but it’s not good for melting fat or losing weight.

    Want to know how much sugar is in that so-called healthy juice you’re drinking?

    Check out the table below of the eight most popular fruits and vegetables used for juicing. It will show you how much of each it takes to make 16 ounces of juice, as well as how much sugar that amount contains. 

    Believe it or not, it takes between 2–3 pounds of produce to make 16 ounces of juice. The sugar content varies quite a bit. Fruit is the highest, of course, followed by high sugar vegetables like beets and carrots. Green vegetables are certainly the lowest. The sugar content of your mixed juice depends on what combination of fruits and veggies you select. Keep in mind that not all of that sugar will end up in the juice. Some will be left behind, along with the fiber in the pulp. Approximately 75 percent of the sugar will make it into the juice.

    Fruit comparison chart 

    Does fresh juice raise blood sugar levels as much as drinking soda?

    Yes. If your juice contains all of the typical fruits and vegetables most commonly used (such as the clients above), in roughly equal amounts. Taking into account the fact that some of the sugar will be left behind in the pulp, we could guess that each 16-ounce serving would have about 38 grams of sugar, which is the amount in a 12-ounce can of Coca-Cola. The problem is your fat cells, glucose receptors, and pancreas cannot distinguish between the sugars in juice and the sugars in soda. 

    My suggestion is to chew your food don’t juice it. It’s better for you in the long run and will save you a ton of money. Drinking 16 ounces of fresh fruit and vegetable juice every 3–4 hours or even once a day, without adding protein and removing the fiber, could lead to some significant blood sugar spikes that stop weight loss dead in its tracks.

    I can hear you now—Unlike the sugar in a Coke, the sugar in the juice is natural, so it’s good for you, right? It also contains vast amounts of nutrients. It takes, at least, a dozen servings of fruits and vegetables to produce a 16-ounce glass of juice. Surely all of that great nutrition would offset that blood sugar issue, wouldn’t it?

    Most of the nutrients you receive from juicing fruits and veggies are antioxidants. Antioxidants are good for us, but there's a limit to how much your body can utilize at one time. We can create an imbalance of nutrients that sets us up for a nutrient deficiency by overshooting the runway. Yes, five servings of vegetables a day keeps us healthy, but more is not better. Researchers even believe overdoing it can be harmful to your health, especially if you have cancer or any other disease that might prompt you to feel the need to cleanse.

    Fresh juice is nutritious but it’s not balanced, and it doesn’t contain an essential nutrient your body needs—Protein. It lacks fiber and essential fatty acids that are nutrients your body needs. Ladies, this also keeps your hair, skin, and nails healthy and your brain functioning optimally.

    Want to boost your nutrition without hurting your weight loss? Juice like this.....

    If you love the taste, or you're convinced that fresh juice is making your life better, here are a few suggestions for maximizing your returns and minimizing any downside, especially if you’re trying to lose weight and keep it off.

      1. Juice in moderation. There's nothing wrong with enjoying a glass of fresh juice on a daily basis, but 8-ounces a day is plenty. Stay away from straight fruit juice.
      2. Juice leafy greens vs. higher sugar vegetables (See thermogenic list of vegetables in The Metabolism Solution)
      3. Boost weight loss and nutrition by adding 1–2 scoops of Complete Whey Protein Powder Advanced. Adding protein will not only round out the meal nutritionally but will also slow the absorption of sugars from the juice. When it comes to digesting sugar, slower is always better unless you’re running a marathon. For weight gain or maintenance; add almond or coconut milk, nuts or nut butter, grains, Greek yogurt, avocado, olive oil, fish, and/or whole fruits. Vegetables would all be good complements to fresh juice.
      4. Have your Lean Green Cleansing Machine (see recipe below) after your workout. The best time to consume your green drink is immediately after you exercise to replace lost nutrients, replenish blood sugar levels while it’s also less likely to spike blood sugar levels.
      5. Make "whole juice." High-powered blenders can emulsify, or reduce, whole fruits and vegetables to a smoothie-like texture. That is good because it also retains the fiber that slows the release of blood sugar. Don’t forget to add a scoop of Complete Protein Powder to boost your metabolism. After all, isn’t that why we all cleanse?

    Here are a few cleansing pros: You hydrate, nourish, and your emotional health improves because you are dong something good for your body. Here's that quick recipe for the Lean Green Cleansing Machine mentioned above, courtesy of The Metabolism Solution:

    (½) cup of pre-made Green Tea
    (1) scoop of LynFit Non-GMO Complete Protein Advanced
    (½) cucumber
    (1) small fistful of Kale or any leafy Green
    (½) peeled lemon

    Wash and prep ingredients, add to blender and blend away for 30 seconds to 1 minute and drink.