News, Recipes & Workouts — strength
You're Stronger Than You Think!
Your body is programmed to protect itself from the discomfort of exercise. Your brain will try to slow you down or stop, even if you can physically push harder. If you want to become healthier and more fit, there are some specific things you will want to know that will help you reach your goals faster and easier. More importantly, you’ll become stronger. You’re stronger than you think. It’s just a matter of believing.
STRENGTHEN YOUR MIND
Challenge yourself if you want to change. You can learn to embrace challenge if you're serious and ready for a change. Challenging yourself will pull you out of your comfort zone, where the most dramatic changes occur. A comfort zone is a behavioral space where behaviors are routine. This minimizes stress, but it doesn’t produce change. If it doesn't challenge you, it can't change you. No changes = No changes!
The next time you’re about to quit, try going one minute longer or remind yourself that you won’t die if you miss dessert or ignore cravings for the wrong foods. Each time you talk yourself out of quitting and walk away from eating junk food, or beat your old benchmark at the gym, you’re chipping away at that mental block that’s been keeping you stuck where you are. It all starts with how you think, so watch your thoughts—they become your actions.
STRENGTHEN YOUR BODY
Do you want a strong, healthy body? Whether you’re working toward a 10K or any goal for that matter, it’s as easy as following a few simple steps consistently. Every time you choose to consistently do something good for your body, the dividends pay off—big time.
- Boost energy with vitamins and minerals instead of sugar and carbs. Is lack of energy your excuse? Instead of reaching for sugar and carbs that send you crashing after a workout, give your energy a boost with vitamins and minerals instead, to nourish your body rather than depleting it. LynFit Daily Power Shot is the perfect solution to your energy needs.
- Lift weights twice weekly to keep your muscles tightly toned and your metabolism boosted. Yoga, Pilates, and Zumba are all great, and while they beat the couch, they don’t count when it comes to lifting weights. It's simple science, so start lifting. All you need is a pair of dumbbells and a floor. No dumbbells, no problem—use any heavy object you have lying around.
Walk more than you think you need to. Your body was designed to move every day. In fact, you require 10,000 steps daily to stay healthy. When you rest, you rust, so get up and get moving. You'll be healthier, physically and mentally.
The best part about walking is you can do it anywhere. Everyone can walk, even if it's walking the dog. Even people recovering from open heart surgery walk. Track your steps using an inexpensive pedometer vs. a Fitbit®. Fitbit's® track all movements, including your arms, so it's not accurate enough.
Recover and reboot your energy by feeding it right. If you want to be strong, you've got to do more than just work out. You also have to feed your body right. To keep your body strong, you need to make sure it's getting the fuel it needs to recover. Diet is responsible for 90 percent of success. Feed it to boost results, no matter what your goal is. If you're not seeing the desired results, chances are you're not eating right.
Replace lost nutrients and protein with a healthy smoothie after your workout. Whey is the best choice because it's loaded with essential amino acids and has the highest PER (protein efficiency rating) of any other food. Whey is a Ferrari where all others are a Ford Focus. Taste counts too. If it's not delicious, you won't drink it consistently.
Try this delicious Birthday Cake Protein Shake recipe after your workout to replace the protein your body needs to heal and repair, so you become stronger.
(2–3 scoops) LynFit Vanilla Complete Protein
(5) Ice cubes
(½–1 cup) Water (more for a thinner shake, less for a thicker shake)
Blend ingredients together until smooth—Enjoy!
Faith, Hope, And Your Life's Purpose
Two years ago seemed like the darkest hour of my life. I had no idea that a diagnosis would teach me how to live life to the fullest. I didn't, couldn't, realize at that time that I would opt for a fighter's mentality instead of a defeated one. I couldn't comprehend until I was actually in the trenches that my life WAS worth fighting for, if for no other reason than my family. I had yet to learn that no day should be taken for granted and each should be treated as a precious hand-delivered gift from God.
In 2014, at just 46-years old, my dreams were suddenly eclipsed by the cold, hard reality of three words: "You've got cancer." Thankfully, my melanoma was caught early, but try telling that to inner fear. Try rationalizing that during repeated visits to doctors, surgeons, and oncologists. After all, just like you, I'm human with human emotions, feelings, fears, and limitations. Facing my mortality, I developed a very personal relationship with my very own pity potty. All I wanted to do was shut it down and hide from the world.
Dragging myself to church was the beginning of my personal renewal of Faith, Hope, and Life's Purpose. My Pastor Rich delivered a sermon that hit me right in my self-pity heart. His words reminded me that I was on the verge of the biggest testimony in my life. I was on the threshold of a battle in the trenches of my emotions and feelings that would, in the end, produce a warrior of Faith, Hope, and Purpose. It was time for me to focus on living, receiving support where and when needed, and being that positive spirit to those around me that God called me many years ago to be.
Each and every day I CHOSE to work tirelessly on my physical, mental, and spiritual (PMS) health. My testimony is that today I am two years cancer-free! I refuse to say I'm a survivor. I am doing so much more than just surviving—I am thriving. So rather than say I'm a cancer survivor, I say I'm a cancer thriver, and grateful for it.
My Thriver Mechanisms
Power Prayer: God is my strength and my all in all. I get on my knees and pray every day. I thank Him for another day, and I count my blessings one by one. I pray that God keeps me alive and healthy, so that I may be an instrument of his peace. My goal is to help millions.
I focus on Philippians 4:13 — "I can do all things through Christ who strengthens me."
Positive Affirmations: I repeat my positive affirmations every day, all day. I don't allow negative thoughts to control my attitude and destiny. In other words, if I have to, I fake it until I make it. Affirmations such as:
- "When you're at your lowest, look to the highest."
- "Strength doesn't come from what you can do. It comes from overcoming the things you once thought you couldn't." — Rikki Rogers
- "You beat cancer by how you live, why you live, and in the manner in which you live." — Stuart Scott
Eating Healthy and Exercising: You have to eat healthy and take control of your mind and body. For the first time in my life, my focus is on eating healthy to stay alive, versus gaining the perfect body. That changes everything.
I changed my diet to a cancer-fighting diet by eating more fish and less chicken and red meat. I eat more colorful vegetables, actually transforming my body from a cancer-invitation waiting to happen into a cancer-fighting machine. I chose and choose, to honor God with my body, a temple, as it's His to begin with.
I continue to win the fight in the trenches by supplementing and reinforcing my immune system with this routine:
(NOTE: I also take the LynFit Fat Loss Trio, especially during highly emotional times.)
My Life Today
- I LIVE every day to the fullest
- I CHOOSE peace in every situation.
- I FOCUS on what’s important and live a life of purpose
- I TELL everyone I love them, even strangers
- I HUG everyone I see
- I TURN my pain into my purpose
- I SING like no one's listening
- I DANCE like no one's watching
- NO REGRETS
I learned how important it is to be humble, and it's okay to feel vulnerable. It's not my favorite emotion, but it can bring out the best in me. There is nothing like the possibility of death to make you start living and to teach you what’s important.
Choose to live now, today. Don't wait, delay, or dawdle. Live each day with a sense of urgency to do what makes you happy and live with a passion to Win the Fight!
May is Melanoma Awareness Month. Thanks to advances in cancer prevention, early detection, treatment, and follow-up care, more people than ever before are surviving the disease. In America alone, more than 14.5 million people are alive today after being diagnosed with cancer.
However, surviving cancer can leave a host of problems in its wake. Physical, emotional, and financial hardships often persist for years after diagnosis and treatment. Cancer survivors are also at greater risk for developing second cancers and other health conditions.
For more information on not only surviving, but thriving and winning the fight against cancer, I'd encourage you to read Win the Fight: Stomp Out Melanoma. It's also the perfect gift for family members or friends who may be in the trenches as I was.
The Power Of Your Posture
Did you know that correcting your posture not only makes you look better, but it also powers up your metabolism? Good posture is not just about appearing to be slimmer; it can help you shed unwanted pounds as well. It takes more effort to maintain good posture, and that is why proper posture burns more calories than slouching. Proper posture also improves respiration, which improves blood flow and revs your metabolism. Now you're burning even more calories.
Anyone can improve posture — anywhere, anytime. Even while you sit at your desk. And you thought you couldn't exercise, making you doomed to gain weight. We need to pay proper attention to our posture, whether we're walking, sitting, or lifting weights.
Posture helps keep our bones straight too. It's a fact of life that as we age our bone mass inevitably decreases. The spine becomes compressed, which is why we lose height. If you're prone to osteoporosis you're much more likely to develop that "hump back look" that is not only unhealthy, it ages us as well.
The simple, slimming, most efficient, posture solutions to maintain strong bones are to stand tall and lift weights. Orthopedists who treat pain are the first to suggest weight lifting as your priority training method. They don't suggest Pilates, yoga, or the fun class at the gym — for good reason. Weight lifting is the #1 way to strengthen your bones. You cannot find a better form of exercise. What comes in second place you ask?
Walking — not running and for good reason. Walking works your whole body. Every time your foot hits the treadmill or pavement it strengthens your bones. Running can be more injurious to your body and tends to cause stress fractures. They are not only painful but counter-productive to what you're trying to accomplish. If you're attempting to lose weight, the Metabolic Core Walk found in The Metabolism Solution is the answer. You can do it every day with no gym required.
Equally important is strengthening your core muscles. The LynFit Lean Core Workout is for everyone and can be done anywhere. What makes the LynFit Lean Core Workout different? It not only flattens your abs, but it also strengthens your core from a physical therapy perspective, vs. a bunch of pretty and fun moves.
Bottom line — no matter what ails you, poor posture makes it worse and worsens spinal compression. The best way to avoid excessive medical bills is to stop slouching and stand up straight.
Here is a little slimming posture power — do this now:
- Stand up straight with your shoulders pulled back and your stomach pulled in
- Avoid allowing your head to tilt forward or backward
- Keep your head stacked on top of your spine (think of a bowling ball on top of a broomstick)
- Keep your knees slightly bent (if your legs are excessively tight this may affect your posture more than you realize, negatively affecting your entire body and will "show" in your posture by your alignment)
- Be sure to balance your weight on both feet equally. Doing this barefoot is best as it can help correct some of your foot problems
- Now, it's all connected. Can you feel the difference?
Read The Metabolism Solution for more information on Posture Power.