Fat Blasting Secrets Of Celebrity Fitness Guru & Weight Loss Expert Now Available To Costco Members
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.
Introducing The Metabolic Boosting Quick Start Guide
Are you ready to lose 1 pound per day and change your life for the better, but you're not sure where to start? If so, your weight loss starts right here, right now.
The Metabolic Boosting Quick Start Guide will answer your tough questions and provide easy-to-do answers so you can start losing 1 pound per day. Scratch that, every day, as long as you're doing the plan.
LynFit's Metabolic Boosting Lose 1 Pound Per Day System addresses the underlying metabolic issues that are stopping you from losing weight. This is a metabolic boosting system that causes you to lose weight. It works every time even if your menopausal, hypothyroid, diabetic, or all of the above.
Providing this in-depth, step-by-step guide is my way of helping others avoid the pain and suffering I've had to endure during my weight loss struggles. It's my life's mission to help anyone who struggles to lose weight to finally succeed.
What most people don't realize is that the style of eating contained in the Quick Start Guide is the very best when it comes to extending our life span and slowing the aging process. That includes age-related chronic diseases as well.
If you're not losing weight following this plan, something is out of whack and needs to be adjusted. Please consider booking a phone consult and be sure to visit my YouTube Page. Make sure you've done your homework and have read The Metabolism Solution . No time to read? Check out my new Audiobook. Push play to listen every day until you know exactly what you need to do and why it's so important.
Benefits of following the Metabolic Boosting Quick Start Guide include:
- Faster, easier weight loss
- Safely lose 1 pound per day
- Improved energy
- Lowered blood sugar levels
- Lower cholesterol levels
- Lower triglyceride levels
- Improved brain function and memory
- Reduced pain and inflammation
The Metabolic Boosting Quick Start Guide contains all the information you will need to get started on your weight loss journey, and more importantly, it provides the necessary steps to take to maintain that weight loss. Download the Guide today and start your new, leaner lifestyle.
Fast & Easy Weight Loss Slow Cooker Recipes For Super Bowl Sunday
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.
- (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)
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.
- (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.
- 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?
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.
Metabolic Boosting Core Walk
No time for weights? Don’t worry — this Walking Interval Workout will hit every muscle on your body. If you’re stuck in a fitness rut and your weight loss has plateaued, it may be time to boost your cardio up a notch. By incorporating intervals and strength-training moves into your core walk, you will give your metabolism the boost it needs to help you lose weight faster. This metabolic boosting Core Walk also challenges your muscles in new ways so you’ll start seeing results again.
This workout includes three different types of intervals and incorporates three different body moves that will also tighten and tone your body so you’ll start seeing results in the same week. The Metabolic Boosting Core Walk is also a great way to add some variety for people looking to break up their usual walk or cardio workout. So, re-shape, tighten, and tone up fast today with the Metabolic Boosting Core Walk.
STRENGTH MOVE #1: PRAYER PLANK
Lie face-down on the floor, keeping your body straight like a plank. Come up on your elbows and toes using your abs to lift (do not let your body bow). Hold the plank for 30–60 seconds and then relax for 3–5 seconds. Repeat this plank series 3–4 times, which targets the abs and shoulders.
WALKING INTERVAL #1
Start walking at a regular walking pace for a few minutes to warm up your legs. After 2 minutes, begin to pick up the pace, walking as fast as you can for 2 minutes. Then, slow down your pace for 1 minute, or until you feel recovered and ready to go again. Repeat this interval 3–4 times in a row, for a total of 15 minutes.
STRENGTH MOVE #2: DEEP SQUAT TO DUMBBELL FRONT RAISE
Stand with your feet shoulder-width apart holding the dumbbell in your hand in front of you. Squat down and stand back up raising the dumbbell up to chin level. Repeat this move 3–4 sets for 15 repetitions. This move works your hips, thighs, buttocks, shoulders and arms. It also burns a ton of calories
WALKING INTERVAL #2
Once you’ve completed the first walking interval, resume walking, gradually increasing your pace. This is the core middle section of your walk, and it will challenge your stamina because you’re walking at a faster pace. Start walking as fast as you can for 1 minute, then return to a normal walking pace to recover for 1 minute. Repeat 3–4 times, alternating between a fast and normal pace.
*Every person's pace is different so begin to pay attention to what your fast pace is and what a slow pace is.
STRENGTH MOVE #3: PUSH-UPS
Lie down face first on the floor with your hands next to your chest. Push yourself up until your body is parallel with the floor. Keep your body straight and your core tight. Lower yourself all the way to the ground until you can kiss the floor without lowering your head. Push away from the floor using the power of your whole body.
*Beginners may do the push-ups on their knees if needed. Repeat this move for 3–4 sets and complete as many reps as you can safely perform making sure to lower yourself all the way to the ground.
WALKING INTERVAL #3
Start walking again. Begin your interval by doing alternating walking lunges for 1 minute straight-drill style. Not sure how to do a walking lunge? Start off by leading with your right foot in front, step forward into a lunge, going as deep as you can go, then switch sides. After 1 minute of alternating lunges, go back to your walking at as fast of a pace as you can safely handle for 4 minutes. Don’t forget to stand tall and keep your core muscles tight. You can use your arms to help increase your speed. Repeat the 1 minute of alternating lunges and 4 minutes of fast-paced walking 3–4 more times.
*See The Metabolic Boosting Workout DVD for more instruction
STRENGTH MOVE BONUS FOR TIGHTER ARMS AND FLATTER ABS
Triceps Chair Dips and Side Core Raise
Place your hands at the edge of your seat and lower your body to the floor, using your arms to raise yourself back up. Be sure to keep your body as close to the chair as possible for best results. Repeat this move for 3–4 sets and 15–20 repetitions.
Side Core Raise: Lying on your side on your elbows, lift your body off the floor using your core. Too hard? Use an arm or leg to help at first. Repeat this move for 3–4 sets and 15–20 repetitions.
Start out slow and go at your pace. This is a tough workout and remember to stretch (see Recovery Stretch in The Metabolism Solution). Aim to do this Metabolic Boosting Core walking routine at least two times weekly. If you're energetic, you can always do a third. After you’ve completed this workout go ahead and indulge in a LynFit Lean Bar or LynFit Complete Protein Shake to recover lost nutrients so your body will heal and repair faster. If you tend to get sore take (1) LynFit Pure Omega 3 to help heal and repair, so you won’t be as sore. If you need help with the moves or would like a complete workout be sure to check out The Metabolism Solution for more information.
The Easiest Training Schedule For Beginning Runners
HOW TO TRAIN FOR A HALF MARATHON
Before starting any training for running a 13 mile half marathon distance, whether it's an organized race or on your own, you should regularly be running approximately 10–15 miles per week.
If you're just starting out, it's always a good idea to consult your doctor before starting anything as strenuous as training for a half marathon, especially if you've had an injury or health issue, or you're over age 40.
Good running starts with the right fuel for your body. For more details on the fuel your body needs, see The Metabolism Solution for a list of the best foods to eat. If you're trying to lose weight, follow the suggested guidelines to lose the weight and melt the fat with all the running you're doing. Make sure and check out the section on Core Walking and Posture Power. Good form is the key to running without getting injured.
The training schedule for beginners is below. Many of my clients have used it, and it's worked out well. It's based on my personal experience with one simple trick — use the midweek runs for conditioning and feeling out your proper pace, while using the weekends for the longer runs (these are only suggested once per week). These longer runs are to get you mentally prepared for running the 13 miles. It's the mental aspects that keep most of us from realizing our goals, so be sure to prep yourself mentally.
I suggest doing your mental work while you stretch every day (see "Lazy Man's Yoga" in The Metabolism Solution). Stretching is the perfect time to begin visualizing yourself finishing the race with ease. Start telling yourself "I am leaner and stronger," "I can do this."
Rest days are the most critical days
Most people fail to realize that rest is when your body heals. If you fail to allow your body to rest it could backfire on you by deteriorating your running performance, or worse, getting injured. Rest is especially vital for beginning runners or those who may be experienced at running but haven't trained for a half marathon. In addition to proper sleep (LynFit Lean Sleep), nutrition, and stretching, it's important to take two days off from running during the week to allow your joints and muscles adequate time to heal and repair. I've always taken two days off during the week.
If you're addicted to doing cardio and your workout is "your time", this is where cross-training can come in. You should ride an indoor bike instead at a very low level on these days. They are called active rest days. Monday's and Friday's are the set rest days for a reason. They allow a day off after your long run as well as a day off after your three midweek running days.
Hydrate with water vs. sugary beverages
On your weekend long runs, make sure to drink water before you begin and bring plenty of water to drink during and after. It's especially important when your runs begin to stretch out to distances of 7, 8, and 9 miles or longer, to have water at the midpoint of your run. Don't fall victim to the marketing hype of those sugary hydrating fuels and drinks. They are no better than water unless you're extremely dehydrated. The worst part — they can stop you from losing weight despite all the running you're doing.
Sports drinks, such as Gatorade™ or PowerAde™ are okay as long as they are sugar-free and calorie-free. But water is always best. Stick to a water plan or regime, this will get your body accustomed to what your race conditions will be.
Cross-training — Walking and taking recovery breaks
If your body begins to ache and doesn't seem to recover, you may feel the need to cross-train by walking or riding and indoor bike, or simply take a break from your long run. During any of your training runs, listen to your body and do what it tells you. By all means, don't feel guilty or reluctant to do so. If you're just starting out, the goal is to complete the race more-so than to compete. Finishing should be your goal. It's perfectly okay to take walking breaks here and there.
People who listen to what their body is telling them are less prone to injury because they know that it's quite possible that they are trying to maintain too fast a pace. So they slow their pace down. Prevention is the cure, so consider slowing your pace, cross-training, or using the trendy run-walk method that is used by elite marathoners.
Get support and consult with an expert
The training schedule above is just one simple recommendation on how to train for a half marathon. You should also do some homework and choose what works best for your body. There are many ways to prepare, and you should always do what works best for you. But don't let the research stop you from getting out of your chair and starting your exercise plan today.
Most importantly, believe you can and you will. The best changes in life happen when we get out of our comfort zone.
How To Avoid The "Freshman 15"
School is right around the corner. It's not too late to lose that extra weight you put on this summer and boost your metabolism so you can avoid that dreaded "Freshmen 15". If you're a parent that worries, and I'm guessing you are, I'm going to bring you peace.
The dreaded "Freshman 15" was only the start of weight gain frustration for me. I ended up gaining 40 pounds. Yes, you heard right—I was 40 pounds heavier than I am now. At my height, that's far too heavy. I became a vegetarian and over-exercised. All that did was slow down my already dead metabolism. To make matters worse, I was and still am, hypothyroid. I struggle with an evil sweet tooth and a love of food that can stop me from losing weight dead in its tracks. You can read about my teen food struggles in my book, The Metabolism Solution.
The good news is, I was so desperate to lose that excess weight that I made it my personal mission to learn everything I could about sluggish female metabolisms. To this day, I continue to study for over an hour every day to find ways to make losing weight faster and easier for anyone who wants or needs to lose weight. I've spent over 25 years developing my metabolic boosting system that teens and their families can use to boost their metabolism, kill cravings, recalibrate appetite, and make losing weight so simple you can't "not do it". Unless of course you're not ready to lose weight yet.
But first, let's back up for a moment. It's this time in a teen's (remember, our teens are adults now) life that makes or breaks their weight for the rest of their life. Most people can relate to the "Freshman 15" phenomenon—from high school freshman to first-year college students. The truth is it can happen to anyone at any time. So if you need to lose weight, you'll want to hear these three simple steps that jumpstart your weight loss by flipping the fat/weight gain button to "off", while flipping the fat burning switch "on", safely and naturally. The best part? This system is healthy so you can live on it, making life so easy. No thinking, planning or complicated meal prep that usually requires time-consuming clean up. Now, more than ever, we need simple, not complicated. Especially when it comes to losing weight.
First, it's important to understand how the metabolism works so you can lose weight and keep it off for life. Most of us think we know what fuels our metabolism and what slows it down. But if you're not losing weight you need to forget everything you've learned about weight loss and reboot your thinking. Most of what we've learned about weight loss is all wrong.
When it comes to losing weight, it's all about the speed of our metabolism. The speed of our metabolism is determined by the following factors:
- Activity level
Young college age women are thought to be the only ones who fall victim to "adult metabolism". The truth is; it happens to all of us at some point. Adult metabolisms are slower than the "all you can eat childhood metabolism" we all enjoyed when we were younger. For some young women, this shift happens when they begin menstruating. For others, it can happen earlier or later, ranging in age 10-years-old and up.
My husband is one of those "I can't gain weight" guys—until he hit 50. Then the middle age muffin top became a problem. Luckily I've got the solution. The entire family can join in, which is better psychologically for a young adult. No one likes being singled out—especially teenagers. It makes them feel like they are being attacked. After all, weight gain is a family affair, so weight loss should be too.
How do you know if you have a slow metabolism? For in-depth details, read The Metabolism Solution and take the Slow Metabolism Test. But for now, let's keep it simple. If you have 10 or more pounds to lose, the odds are that you have a slow metabolism. It may be because of a medical condition or simply because you're not eating enough thermogenic foods. You may be eating foods that work better for weight gain. Can you say juicing? You may also be over or under exercising, when what you need is metabolic boosting exercise because it addresses the underlying issues—a sluggish metabolism.
A lot of factors play a role in a slow metabolism. It's helpful to know, however, that anyone who has weight to lose has a slowed metabolism. Did you know that shorter people have slower metabolisms and require a metabolic boosting approach? The good news is these three simple steps will reboot your metabolism allowing anyone to lose the "Freshman 15" before school starts. These tips will help anyone lose 1 pound a day and melt belly fat fast.
STEP ONE—Breakfast Boost: Eat thermogenically to boost metabolism by 25 percent while switching cravings to "off" and heating up your metabolism. This can be as simple as boosting at breakfast with a delicious LynFit Complete Protein Shake /Smoothie (don't add fruit or any type of milk) exactly 12 hours after your last meal. Don't like shakes? No problem. You can substitute the shake with a LynFit Lean Bar.
*NOTE: LynFit Complete Protein Shake is the only shake that's specially designed to do this.
STEP TWO—Skip snack time and sip yourself slim instead. Snack time was meant to end once we become adults. But the snack companies who invented "adult snacking " want us to eat snacks for the wrong reasons—profits. They don't care about your waistline. Most of the time we aren't even hungry. It's just a bad habit we've gotten ourselves into to eat in between meals. In fact, if anything, it's usually thirst we mistake for hunger. Drink hot tea or water in between meals when trying to lose weight. If you're an emotional eater (I sure am) and food rules you, eat a green apple, or any apple for that matter, to turn off hunger. However, keep it a fresh apple from the tree. Apple chips and apple sauces are processed, and while they are better than a donut, they affect blood sugar, which stops weight loss.
STEP THREE—Reshape your body and boost your metabolism with the right kind of workout. I suggest that you stop the workout you're currently doing (it's not working for you) and switch to metabolic boosting workouts. Metabolic boosting workouts have exactly what your body needs to boost your metabolism without adding bulk. The best part? Metabolic workouts can be done in your home or dorm room. That saves you time and money. They can also be modified to accommodate any knee or shoulder injuries. I should warn you—they are extremely contagious and almost every person who starts doing these at school becomes the popular metabolic boosting trendsetter.
For more details on the complete plan, you'll want to read The Metabolism Solution. In it you will find:
- Metabolic boosting cleanse to kick things off more aggressively
- Metabolic boosting plan for people who need a tiny bit more food
- Metabolic boosting workout, complete with photos
- Thermogenic food list so you know exactly what to eat as well as what not to eat
- Slow metabolism test
- Legal snack foods to choose and stock up on for the college-bound young adult
- Over 100 delicious, quick and easy recipes
Moms: Joining your "young adult/ teen" is an excellent way to stay connected. We all need support when it comes to losing weight and life lessons. I dare you and your entire family to take the Weight Loss Challenge to improve your health and boost happiness. If your teen needs additional support or mom, you have questions about your teens program, book a Phone Consult with me.