News — lisa lynn fitness

RSS

Cleanse And Detox To Jump Start Your Weight Loss

LynFit Cleanse and Detox

I'm not going to tell you that you need to do ten minutes of push-ups for every two bite-sized Snickers® you ate, or seven minutes of running for every fun-sized KitKat's® you tasted. Or, that it takes five minutes of sit-ups to begin burning off the small bag of Sour Patch® or Starburst® you had to sample.

Halloween isn't spooky at all compared to what our little indulgences cost us. That's the scary part! Sadly, Halloween is the "I only eat a little, once in a while" that is most likely stopping you from losing weight.

What's even scarier or more horrifying is the profound impact these little tastes have on us. I'm a taster as well, so no judging here. I struggle unless I follow my plan. In fact, I have to live on the Accelerated Metabolic Boosting Meal Plan due to my fast paced life and my need to take small tastes.

These little indulgences (you know, the ones that never get written down in your journals) and these small bites we only have once in a while (who are we kidding?) wreak havoc on our blood sugar levels and cause damage to our metabolisms over time. They are almost always what keep us from reaching our goal weight. Most people don't realize how sensitive our blood sugar is.

Most people don't realize how sensitive our blood sugar is. Here's a good way to think about it — Visualize a glass full of crystal clear water. Now, add just one drop of food coloring to that glass of clear water. Yep, the entire glass becomes tinted red. Pretend that each little taste is another drop of food coloring. It's not going to take very long for that crystal clear glass of water to become clouded and completely colored because of the drops (tastes). 

It becomes very evident that our little bites every once in a while have a more profound and cumulative effect than we might want to admit.

So, how do you know if your blood sugar levels are out of whack? Well, that's an easy test. If you can pinch more than an inch (and you know what I mean) your blood sugar is showing you evidence that your body is in need of a corrective type of diet; a metabolic boosting cleanse. 

I see and talk to people every day who are not aware that their high blood sugar issue makes their metabolism resistant to losing weight, despite the countless diets, workouts, and doctor's visits. The reason? The underlying issues (blood sugar levels) are never addressed.

However, I've got great news for you — you have more control than you realize. But, you need to be honest with yourself about how often you eat only a little of the not-so-good-for-you foods. And you know all too well there's a vast difference between a little bit of celery vs. a little bit of that cheese that destroys waistlines and weight loss.

Before I go any further, I also want to share a little bit of tough love with you. It's the same tough love I give to myself practically every day to strengthen my willpower muscles. Print it out if you have to and put it on your refrigerator or some other place where it stares you right in the face when you feel your willpower weakening.....

THINGS WON'T GET ANY EASIER OR CHANGE UNTIL I CHANGE!
I NEED TO BECOME STRONGER THAN MY EXCUSES!

Enough said.....

Start right now by throwing out all the trigger foods (the ones you can't stop eating) and start this metabolic boosting cleanse.

This is the only cleanse specifically designed to lower blood sugar levels, and that's why it's the only cleanse that is called metabolic boosting. Unlike juicing and juice cleanses, it lowers blood sugar levels, which is the secret to losing weight and lasting weight loss. More importantly, melting or burning off fat. After all, we don't want just to be lighter; we want to be leaner too.

If you've been struggling to lose weight and no matter how hard you try, you just can't seem to lose weight because your sweet tooth and cravings are out of control, it's time to reboot your metabolism and detox your taste buds and your body in order to win this fight. Anyone can lose 1–3 pounds daily on this metabolic boosting cleanse, no matter how sluggish your metabolism is if you follow the plan. It works every time if you work it.

THE TOP TEN BENEFITS

  • It motivates you to stay on track with your weight loss due to the fast results
  • It helps kill cravings for carbs, sweets, and alcohol due to detoxing
  • It boosts energy — you'll feel refreshed again
  • You'll feel less bloated — improved digestion through elimination
  • You'll feel happier and healthier — improved well-being
  • You'll experience fewer aches and pains
  • You'll have better mental clarity — better able to manage stress (decision-making becomes easier
  • You'll feel an emotional release due to the lighter, freer feeling
  • You'll have healthier hair and skin
  • You'll experience anti-aging benefits
  • You'll experience a stronger immune system

So, are you ready to cleanse and detox to jump start your weight loss? Great — Begin HERE by downloading the LynFit Metabolic Boosting Cleanse and Detox Plan. And don't forget the tools you'll need, the LynFit Metabolic Boosting Cleanse and Detox Kit HERE.

We'd love to hear your success stories after you've completed the Cleanse and Detox. Let us know your results. After all, you may be someone else's inspiration!

Overcome Your Toughest Weight Loss Challenges With The Right Plan

Overcome Your Toughest Weight Loss Challenges

The right combination of diet, strategic use of safe supplement stacking, and a little exercise can help you overcome your toughest weight loss challenges. Sluggish weight loss usually means a sluggish metabolism. Here's what you can do to help rev up your metabolism and boost your weight loss results.

Studies show that people who combined the right diet and exercise program lost weight, but when they combined it with the strategic use of specific supplements to safely boost metabolism, they doubled their weight loss in ½ the time. 

Losing weight is hard enough, but when you add to that low energy, depression, and bloating, it can stop you from losing weight and block fat loss, unless you do these things. (NOTE: If you have gained more than 10 pounds your body is telling you it needs a boost.)

REV UP WITH METABOLIC EXERCISE

We all need to exercise, but if your metabolism is sluggish, you need to exercise every day. Weight training in a metabolic fashion helps to tighten, tone, and build lean muscle tissue, which helps boost metabolism and reshape your body better than any other form of exercise. Metabolic exercise is also the best way to strengthen your posture and bones.

Metabolic exercise should be performed three (3) times for 30 minutes for each workout. I suggest doing them at home for the best results due to form focus and the consistency of home workouts.

Add cardiovascular exercise daily such as walking, biking, or rowing. In all honesty, I suggest walking because anyone can do it anywhere—no gym needed, equals no excuse workouts. Don't forget; your body require 10,000 steps every day. Are you getting in your steps?

CHOOSE PROTEIN, AVOID CARBS (UNLESS THEY ARE GREEN)

You should be eating 4–5 meals spaced throughout the day, but your food choices dictate the speed of your metabolism. A higher protein diet, thermogenic, helps keep your metabolism running strong, so you burn more calories all day. If your weight loss is stalled, you may need to change the type of protein you're eating.

That's where the LynFit Complete Protein Shake comes in. Drinking one (1) shake for breakfast can boost your metabolism 25 percent and block stress hormones that slow weight loss. If you prefer to chew your protein, LynFit Lean Bars are made with the same highest grade of pure whey protein as the Protein Shake.

You should also swap out your chicken for fish, and remember, the lighter and whiter the fish, the better for your metabolism.

HYDRATE, BUT LIMIT CAFFEINE BOOST

Research shows that drinking water can boost your metabolism by as much as 30 percent. Your body needs at least 10 cups of water daily. Avoid getting too much caffeine, which can dehydrate you. 

Delicious, thirst-quenching hydrating tricks can be found in the Wall Street Journal Best-Seller, The Metabolism Solution.

STACK YOUR SUPPLEMENTS FOR MAXIMUM RESULTS

There have been studies suggesting a connection between hypothyroidism and vitamin deficiency. For instance, research published in 2013 in the International Journal of Health Sciences found that people with hypothyroidism were deficient in Vitamin D and Iodine, to name a few.

It's suggested to compliment your thyroid medication with LynFit Thyro-Boost and LynFit Vitamin D3 Boost to nourish and protect your thyroid.

The following supplement stack can be added to other LynFit supplements and is safe to use if you're on thyroid medication.

  • Take one (1) dropper-full of LynFit Thryo-Boost three (3) times daily. One (1) in the morning within 30 minutes of waking, and again at mid-morning and mid-afternoon.
  • Take one (1) LynFit Vitamin D3 Boost at breakfast and another at lunch. 

    If you're using the LynFit Fat Burning Combo, you can add the LynFit Thyro-Boost and Vitamin D3 Boost to it safely.

LAST, BUT NOT LEAST, GET ENOUGH SLEEP

Not getting enough sleep can change your metabolism and wreak havoc with cortisol (stress hormones ) levels, which in turn, can cause fat to be stored in your midsection and stop you from losing weight.  

The National Sleep Foundation recommends that most adults get 7–9 hours of sleep nightly. LynFit Lean Sleep with Melatonin makes that easy while helping to melt fat off your midsection while boosting health.

For the best results, take one (1) LynFit Lean Sleep an hour before bedtime or by 9 p.m. nightly. I like to stack my LynFit Lean Sleep with one (1) LynFit Pure Omega 3 for maximum metabolic boost. I promise it will be the best sleep you've ever had, complete with awesome dreams.

This stack also helps boost healing and repair, so you wake up less achy and ready to live your life.

Are you ready to lose that weight? You've gotta boost it to lose it. And, we'd love to hear your weight loss stories. You can be that influence that helps others achieve their dreams!

Fun Fitness Challenge, Just In Time For Halloween!


I was asked by a social media follower recently what I would propose when it comes to ending the health care crisis in America. What would my health care initiative be?

Let's take a closer look at what a health care initiative truly is. A health initiative is any plan or program intended to improve our health care system and organization, based on the principle that superior health care and its systems could build healthier communities.

This is the problem with our country — we either live in denial, or no one wants to be honest about the big issues. We all overeat, and we don’t move enough. We don’t even get up to change the television channel or answer the phone anymore. We tend to overcomplicate things, making them practically impossible to "do the do," if you know what I mean.

I for one get overwhelmed, which incapacitates me and stops me from making the changes needed. My solution to the health care crisis in America is very simple yet highly effective. It works 100 percent of the time when used. I’ve learned to keep it very simple, and that’s exactly why this plan is so effective.

Are you ready for my healthcare initiative? Here it is — Prevention is the cure!

It doesn’t matter if you’re a Pilates Princess or King of CrossFit, our bodies are only as healthy and strong as our weakest issue. Everybody—translation, every person living on this planet, needs to be able to do these things to stay healthy and to try to keep ourselves out of nursing homes. Nursing home care is one of the most expensive health care costs we will face as we begin to live longer. Unlike our politicians, none of us can afford to skip over these facts.

For instance, if you’re not flexible, you will most likely end up getting hurt because of your inflexibility. Alternatively, if you’re like Gumby, but lack adequate strength in all of the right places, you may be slumped over and frail which is a dangerous liability. 

As fitness trainers, the first thing we do is assess what our client’s current fitness levels are, regardless of their goal. This is where most people take the wrong turn when it comes to getting fit. We all want to work on what we are already good at, but that’s not what needs the TLC. It’s the weakness that we need to address to prevent injuries and health issues from popping up and taking us off of our game.

Interestingly, we are all born with these gifts, but we lose these fitness levels over time due to not using or misusing them. That’s why kids love this fit test—because most kids can naturally do all of them. As we age, we lose this ability unless we pay close attention to doing the right things, which is address the most important issues.

Here are the Top Five exercises that everybody should be able to do. They tell the true story about your health and give away your real fitness levels, which determine the state of your health. Believe it or not, your body is naturally designed to do each of these moves. Try them, and let's see just how functionally fit you really are (Caution: Be very careful if you haven’t done these in a while. They aren’t as easy as they look. It may take time to get back into proper physical condition before you’re able to do it, but it’s a good test of how productive your current fitness program is).

  • Bend over and touch your toes. You should be able to place your palms flat on the floor without bending your knees, or at least touch your fingertips to the floor.
    What does this prevent? Bad achy backs and knees and prevents strains and sprains. This move tells you how flexible your hamstrings, hips and low back are, as well as the health of your spine.

  • Sit down on the floor without using hands and get back up without using your hands or crossing your legs. I even struggle with this if I'm not warmed up, but I never stop trying. The lack of being able to get off the toilet is the #1 reason most people end up in nursing homes, and I’m not going there! Are you? This tells us not only how strong you are but also how flexible. It takes both strength and flexibility to be able to do this.
    What does this prevent? Bad back and knees, keeping you fit enough to care for yourself without home health care. Less falls that fracture bones and fewer wheelchairs, canes or walkers.

  • Push yourself up off the floor; aka The Perfect Push Up, while keeping your body straight and stiff.
    What does this prevent? A strong core is the best prevention for bad backs and necks.

  • Sit-up from lying position (this is old school, but you need to do this to get up every day). If your muscles aren’t strong enough you’ll wind up using the wrong muscles, and that’s how you'll hurt yourself. Yes, you really can get hurt sitting up in bed. People hurt their necks all the time doing this. Sad, but true.
    What does this prevent? The sit-up tells you how strong your core is. Having a strong core prevents belly bulge, bad backs, necks, and prevents falls. Not to mention, a strong core looks great.

  • Lying straight leg flexibility test. When you raise your leg it should be straight and at a perfect 90-degree angle (without helping it to get it there—that’s cheating).
    What does this prevent? If you can’t get your leg straight at 90 degrees, it tells how inflexible you really are. This is simple science, and the solution is easy. It doesn’t require you to take up yoga for hours every day. (Try the LynFit Lazy Man's Yoga as shown in The Metabolism Solution)

    *Note: If you can’t do this, and you’re wondering why you ache all the time and your back or hip problems are not being resolved with physical therapy, chiropractic or cortisone shots.....you just heard your solution. You need to do this simple stretch daily, as often as it takes until you can. If you don’t, your doomed for back, knee and hip troubles, if you don’t have them already.

Be sure to drink plenty of water, as being dehydrated also plays a role in your flexibility (you can't knead dry dough). Remember to warm up a bit beforehand (a warm shower can do this or walk around for a bit until you feel warmed up).

If your aches and pains are past a 2½ on a pain scale of 1–5, you may want to consider taking the following supplements to help ease inflammation. Inflammation is most likely causing your issues to escalate.

Pain depletes your body of what it needs, making pain worse and making supplementing even more important than any other time. Whether you're sore from life or you’ve been injured, the smart use of safe supplements is not only good for quick pain relief; it’s also the best way to prevent pain from happening in the first place.

Make sure you have these natural remedies on hand so you can take them as a preventative daily:

  • LynFit Pure Omega 3: Take (1) capsule in the a.m. upon waking and another at night before you got to bed.

  • LynFit Lean Sleep: Take (1) tablet at 9 p.m. along with your LynFit Pure Omega 3. Sleep is where your body recovers. Sometimes you will ache because you aren’t healing, making it even more important to sleep soundly.

    LynFit Lean Sleep is made from high-quality ingredients, so you’re getting the best melatonin money can buy. Melatonin is a powerful antioxidant that helps heal and repair damaged joints.

  • LynFit Daily Power Shot: Take (1) shot daily mid-morning, or as soon as you wake up. LynFit Daily Power Shot nourishes and protects your body and feeds the joints while providing the energy needed to live your life.

  • And when all else fails, pull out the big guns—LynFit Recovery Agent. LynFit Recovery Agent is just that—an agent that speeds recovery. It contains elevated amounts of the most critical nutrients your body needs, in the purest form and highest quality. From Glucosamine and Glutamine to Turmeric, to name a few. LynFit Recovery Agent helps speed healing and repair while easing pain the same day you start taking it. Your pain can’t stop you anymore!

If you didn’t ace this test, your body is screaming for help. Start practicing by doing these fit test moves. Acing this is the best prevention when it comes to staying healthy and living longer, which always translates into happier lives.

Take this test regardless of how fit you are, and remember; it’s always our weakest link that takes us out of the game of life. For more info see the Wall Street Journal Best-Seller, The Metabolism Solution.

Remember, you didn't lose your fitness overnight. Getting it back will take time. Be patient with yourself.

Stay tuned next week for the exercise program that will help get you back on track so you'll be able to do these moves with ease.

Make sure to visit @LisaLynnFitness on Twitter, Facebook, and Instagram, where I share videos, tips, and active lifestyle secrets.

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! 

    Fast & Easy Weight Loss Slow Cooker Recipes For Super Bowl Sunday

    Meatballs

    I love Super Bowl Sunday, not because of the game but because of the fun and food. Here are some game day recipes that will fill you up and decrease the odds of your pants being super tight post-game day.

    Winter is not only football season; it's comfort food season, and that means it’s time to take out the slow cooker. The low-and-slow cooking method is ideal for so many comforting, cold-weather favorites, including soups, stews, and chili. If you use recipes that only use healthy proteins like lean turkey or chicken loaded with veggies, they can also be good for your weight loss. My whole family loves crock pot meals and of course, I’m a big fan because it's fast, easy, and nutritious. It also keeps dinnertime stress to a minimum, and as Martha Stewart says, "That’s a good thing."

    Here are six fast and easy, not to mention great for weight loss recipes from The Metabolism Solution, converted for slow cookers.

    Poppa Vinnie’s Thermogenic Turkey Meatballs in Sauce
    To save time, don’t bother browning your meatballs. Just plop them right in the sauce and let them simmer to perfection. The ingredient list is short and sweet, and the meatballs are cooked in a simple homemade marinara sauce made with canned crushed tomatoes. I recommend adding a bag of roughly chopped baby spinach to the sauce about 20 minutes before you’re ready to eat for an extra dose of veggies.

    Ingredients

    • (20 oz) lean ground turkey breast — 97%
    • (¼ cup) dry Italian-seasoned breadcrumbs
    • (¼ cup) parsley, finely chopped
    • (2) egg whites, beaten
    • (1 large) garlic clove, crushed
    • (½ tsp) fresh pepper and oregano
    • (1 tbsp) fennel seeds — *Optional: this is the secret ingredient that will make these the best tasting meatballs, ever

    For the Sauce

    • (1 tsp) pure virgin Olive oil
    • (4) garlic cloves, crushed
    • (28 oz can) crushed tomatoes
    • (1) bay leaf
    • (¼ cup) fresh chopped parsley or basil
    • salt and pepper to taste, if needed (and at the end to save on the salt)

    Directions

    In a large bowl, combine the ground turkey, breadcrumbs, egg whites, parsley, and garlic. Using clean hands, mix all the ingredients and form small meatballs, about a 1/8th cup each. *The smaller they are, the faster they will cook, and you get to eat more.

    Pour the crushed tomatoes into the crockpot with the bay leaf. Add the garlic and oil.

    Drop the meatballs into the sauce, cover and set the crockpot to low. Cook for 4–6 hours. When the meatballs are ready, adjust salt and pepper to taste, and add fresh chopped basil or parsley. Serve over a chopped salad or Spiralizer (veggie spaghetti).

    Melt Fat Minestrone Soup
    You can adapt this basic recipe to use any fresh or frozen vegetables you happen to have on hand. There's no need to make an extra trip to the store for carrots or zucchini.

    In the slow cooker, mix:

    • (6 cups) low-fat, low-sodium, gluten-free chicken broth
    • (2 cups) water
    • (28 oz can) diced tomatoes, already flavored with garlic, oregano, and basil
    • sliced carrots and celery
    • (1 medium) diced onion
    • (15 oz) can of beans, rinsed and drained
    • (1) bay leaf

    Cook on low 6–8 hours. About a ½ hour before you’re ready to eat, stir in one diced zucchini, and a few handfuls of roughly chopped baby spinach leaves. Cook until the vegetables are al dente. Top each bowl with grated Parmesan cheese and Mangia! 

    Be Lean Barbecue Pulled Chicken (my family's favorite)
    This is a crowd pleaser and eating healthier doesn’t get much easier than this 2-ingredient recipe.

    Combine 5 or 6 boneless, skinless chicken breasts with 1½ cups of your favorite barbecue sauce (look for low sugar and salt and fat-free). Add some sliced onions, too, if you like. Cook the chicken on low for 6–8 hours, and then shred the chicken right in the pot. Serve the pulled meat in a lettuce wrap or over a bed of chopped romaine lettuce or pair it with a coleslaw made from bagged shredded cabbage mix, low or no-fat Greek yogurt, and a few dashes of apple cider vinegar.

    Whittle Your Waist White Chicken Chili
    This is highly addicting, super easy, and only has five ingredients. It's healthy, delicious, and sure to be a dinnertime Godsend.

    Fill the crockpot with:

    • (6 cups) low-sodium chicken broth (you can use water if you don’t have broth)
    • (2) boneless, skinless chicken breasts
    • (2 cups) salsa verde
    • (1 can) low-sodium white beans, rinsed and drained
    • (2 tsp) ground cumin

    Cook on low for 6–8 hours. You can add chopped onion for extra flavor, or Siracha for added kick. Shred the chicken before serving, and dish up this mildly spicy chili with your favorite veggies for a low-carb, low-fat meal.

    Chicken Fajita Soup
    Here’s another slow cooker soup recipe you can throw together in a flash.

    Combine:

    • (2) boneless, skinless chicken breasts
    • (3 cups) low-sodium, low-fat, and gluten-free chicken broth
    • (1 can) black beans, rinsed and drained
    • (1 can) fire-roasted tomatoes
    • (1 bag) frozen peppers and onions
    • (1 cup) frozen corn kernels

    Season with cumin, chili powder, garlic powder, onion powder, cayenne (optional), salt and pepper to taste, if needed. Cook on low for 6–8 hours. Shred the meat into the soup and top with a grated Cheddar cheese for a finish. 

    Skinny Split Pea Soup
    Okay, this one isn’t perfect, but it’s better to eat a cleaner version of something you crave than fall off the wagon completely. We are only human after all. This leaner and lighter version of Split Pea Soup will still stick to your ribs.

    Add all the ingredients to the cooker at once:

    • (1 lb bag) dried split pea greens
    • (1) medium onion, diced
    • (3) carrots, diced
    • (2 ribs) celery, diced
    • (1 tbsp) favorite spice
    • (2) bay leaves
    • (6 cups) water

    Cook the soup on low for 8 hours, then season to taste with iodized table salt (it's better for your thyroid than sea salt) and pepper, if needed. Serve in a fun soup crock and don’t forget to freeze some for those not-so-prepared days when you need something healthy to eat. Don’t forget to add a tossed salad to make sure you reach your daily vegetable quota to keep your metabolism running at optimum speed.

    DON'T FORGET:

    • Reach for the green if you want to be lean
    • Take (2) LynFit Raspberry Ketone Cleanse before you leave to attend your Super Bowl party
    • Drink loads of water before, during, and after
    • Do your metabolic workout on an empty stomach
    • Double up your training day after the Super Bowl and add a Lean Core workout
    • Resume your Lose 1 Pound Per Day Plan
    • More importantly, have fun. Go Panthers, Go Broncos!

    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. 

    The #1 Tip to Getting Rid of Belly Fat


    Determined to get rid of those holiday pounds? Focus on healthy eating not exercise. Diet is 90 percent of your weight loss success. In fact, it matters more than how much time you spend in the gym. I recommend heading to the produce department to target that belly fat.

    The number one change everybody should be making is focusing on vegetables. The more vegetables you eat, it flips your hunger switch off and keeps you feeling full. The secret is to lower blood sugar and vegetables do that best because of the fiber they contain. Get creative—swap out bread and wraps for lettuce.

    Wrap your tuna sandwiches and your turkey in lettuce instead of bread. There is a new veggie spaghetti out there, so get rid of your pasta carbs and replace them with vegetable spaghetti.

    Celery is one of the best foods for weight loss because it has a thermic effect. It heats up your metabolism so it takes you more time to digest the food than there are calories in the food. You end up in a negative calorie deficit, which is what you want with weight loss.

    Fruit? Stick to one to two servings per day of green apples, grapefruit or berries. Those fruits have the lowest sugar content. They also have the highest fiber content, and fiber blunts blood sugar. They are easy to portion control, and they are the most nutritious. 

    Protein of choice—Seafood. The lighter and whiter the fish, the better for your metabolism. Think shrimp, scallops, tilapia, cod, and scrod.

    Here is a great recipe from The Metabolism Solution for Tuna Burgers. This recipe takes 10 minutes to make and is the most cost-effective meal you can prepare. Not to mention—it’s Lean and Clean.

    (2) 6oz cans of chunk light tuna in water — drained
    (½) cup of medium salsa
    (1) Egg white

    Combine the ingredients until the mixture is uniform and holds together. Then, form into burgers (size is your choice). Spray a large, non-stick skillet with cooking spray and place burgers into the pan. Cook until golden brown — about 1–2 minutes per side. Serve on a large bed of leafy greens.

    The Metabolism Solution contains a detailed shopping list and 100+ delicious thermogenic recipes.