News, Recipes & Workouts


Super Charge your Metabolism with Slimming Smoothies

Slimming smoothies boost your metabolism 25%, kill cravings and help shrink your hips and thighs by helping to lower your carbohydrate consumption. Slimming smoothies can also help flatten your stomach and banish the bloated feeling we all feel this time of year IF you drink the right kind of smoothie! BUT….buyer beware because not all smoothies are created equal! Smoothies are everywhere; in the mall, at fast-food restaurants, in coffee shops.  In fact smoothies even have their own store!  Almost all of the smoothies commercially purchased are best for weight gain! Store bought smoothies are loaded with sugar, and carbohydrates and they do more harm than good. If you’re not drinking the right kind of smoothie you may be stopping fat loss dead in its tracks and causing weight gain!

However................if you blend your smoothie using the right ingredients you can turn it into a FAT MELTING COCKTAIL!  In fact, smoothies are the #1 way to lose weight fast! People who drink smoothies for breakfast report losing 40% more weight.

Fat Melting Criteria

      1.  Should contain 155-200 calories or less.  Smoothies as a meal replacement offset calories or bad eating days.

           We all have bad eating days so we all need a safety net under us to keep our weight in check.

      2.   The main ingredient should be a high quality 80% pure Whey because it’s a "thermogenic"

            Compound that will help boost your metabolism so your body burn fat.

            TIP:  * High quality whey boosts your metabolism 25% and helps keep you feeling full which  

            helps curb snacking and overeating. Pure Whey will help to shrink cellulite and tighten skin! 

      3.   Under 5 grams of sugar per serving -no sugar is always best. Sugar inhibits fat loss!  

            Your body will not burn fat if you’re eating sugar!

      4.   Look for 1 gram of fat or less. FAT feeds fat!  

            You need to eliminate the fat in order to burn it even if it’s good fat!

      5.    DO NOT ADD EMPTY CALORIES they show up on your thighs and stomach!

             Ingredients that add empty calories are coconut water, fruit, milk, yogurt, juice and flax seed or any ingredients that add fat.

             Get creative and add ingredients like sugar free fat free jell-o and granulated coffee.

Did you know The #1 reason women fail at losing weight is NOT EATING enough protein!

See website for recipes & ideas to help you reach your protein goals! Aim for 1 -1.1/2 grams of lean protein per pound of lean body mass. You can use your goal weight as a gauge!

My philosophy is to make it chocolate!


Slimming Supermarket Secrets

Flat abs are really made in the supermarket! Supermarkets sell over 50,000 items, yet studies show that if you have more than 100 items in your refrigerator and cabinets combined, you’re guaranteed to have weight problems!

 We all know that we should shop the perimeter of the store, but many of us are still sidetracked into the snack aisles to get our fix! It’s no wonder why we struggle to lose weight, but it’s really as simple as buying only the foods that promote weight loss. Remember, you can’t eat it if you don’t buy it!  Focus on the foods that are good for weight loss and shop only in those aisles.

Learn what aisles to shop in and what aisles to avoid if you’re trying to lose stubborn body fat.

Shop: Near-Zero Calorie Produce

Choose produce that creates a near-zero calorie flow. That means choosing foods that are so low in calories that you’ll be burning them while you eat them: shredded cabbage, celery, spinach, romaine and all lettuces. Any vegetable that’s leafy and green is good for weight loss. Not buying enough vegetables is the number-one mistake people make when shopping. Vegetables help keep us feeling full and it’s the answer to living lean, so buy at least a week’s worth of vegetables and fruits so you’re never without.

Keep in mind that you are supposed be eating at least 7 servings a day, and that’s 42 servings a week. Stock up and never underestimate the power of frozen veggies! They stay fresh and are always available when you need them.

Buy More: Romaine lettuce, spinach, kale, cabbage, celery, radishes, mushrooms, cauliflower and broccoli, frozen spinach, and green beans

Buy Less:  Carrots, tomatoes, corn and peas


Shop: Metabolism-Boosting Proteins

Lean proteins are the key to boosting your metabolism! My rule is the lighter and whiter the protein, the better your weight loss will be because it’s very low in fat and calories. The top three proteins for weight loss are Whey protein (high quality only), white fish, and egg whites.

Check out fresh fish when it’s on sale and try flash frozen because it’s fresher; you can stock your freezer so you’re never without a clean-lean protein. Buy three times as much fish to poultry and you’ll lose weight faster! Poultry and other meat are higher in fat and calories and harder to digest, slowing weight loss.

Buy More: Complete whey protein, sole, scrod, cod, tilapia, barramundi and egg whites

Buy Less: Chicken, turkey breast, and stay away from red meat if you’re serious about losing weight – and that includes pork! It’s not the other white meat!


Avoid: Grains, Pasta, Bread and Cereals

Run – don’t walk – past these aisles! If you’re trying to lose stubborn body fat, it doesn’t matter how healthy the grain is. If you’re storing excess fat around your stomach, you don’t need more carbs!  However, we all live in the real world and need snacks. If you need to crunch, go for popcorn!

Consider these foods dessert and you’ll send fat packing!

Buy More: Air-popped popcorn and Japanese Ak-mak crackers

Buy Less: Cereals, pasta, bread, crackers, rice, potatoes, and, yes, even quinoa and couscous are fat-storing carbs!

AvoidSugary Beverages

We are drinking ourselves fat! No one ever thinks about these types of empty calories and the dangerous substance is called sugar. We are now taking in 66 pounds of added sugar a year. Most of these excess sugar/empty calories come from not-so-obvious places, like our coffee from adding creamers and sugar. Agave and fat-free creamers count! A few other unsuspecting fat-belly culprits are fruit juice, even if it’s 100% fruit juice and vitamin-packed waters, coconut water and energy drinks! No matter how harmless they may seem, they are at the heart of our growing national obesity problem. If it’s not calorie-free water, it’s liquid calories!

Buy More: Zero-calorie, zero-sugar water, calorie-free green tea and coffee

Buy Less: Coffee creamers, juice, energy drinks, sports drinks, almond milk, and soy milk

By None: Alcohol because it stops fat loss dead in its tracks every time!


Avoid: The Health Halo Aisle

Believe it or not, this aisle is responsible for more weight gain than the candy aisle. Most protein shakes and bars contain more sugar and fat than a bag of candy! The tricky part is that we think they are healthy because they came from the health food aisle. If you’re trying to lose weight and stubborn body fat, you should run past this aisle. There wasn’t one item in this aisle that could be used for health or weight loss because they are all loaded with calories. If it seems too good to be true it is! For example, you can’t buy a protein shake mix for $15.00 and expect that it is a high-quality supplement. It’s the quality that counts, so in the end, you wind up spending more, and you’ll most likely end up putting on more weight.

Foods that Burn Fat - A Metabolic Fast for Fat Loss

Are you struggling to lose weight and wish you could shed those stubborn pounds? Do you feel fat and bloated even though you exercise and eat balanced meals? Do you experience cravings for carbs, sugar or junk food?

Your body is likely telling you that your blood sugar levels are high, which is why you can’t lose weight. This not only stops you from burning fat and losing weight, it is also very unhealthy!  

A metabolic fast for fat loss is a good solution. What’s the difference between fasting and metabolic fasting to lose fat? Regular fasting slows down your metabolism and causes your blood sugar levels to rise due to the stress fasting places on your body. A metabolic fast provides your body with the nutrients it needs to stimulate your metabolism to push your body into fat-burning mode. Fasting incorrectly can do permanent damage to your metabolism, but metabolic fasting for fat loss is a healthy way to boost your metabolism, burn fat and shed pounds!

This metabolic fast will get your body into the fat-burning zone and reduce bloating while detoxifying your system. You may shed some weight in the first 24 hours, and continue to lose as long as you stay on track until you have reached your weight-loss goals. This is a great way to offset unhealthy eating days and force your body to melt fat!

 Metabolic Boosting Steps

1. Be sure to drink plenty of water every day. Aim for 100 fl oz, minimum.
2. Allow your body to feel hunger. It’s a sign that your body is burning fat!
3. Eat at least 5 servings or more of veggies per day; they will keep you feeling full and regular.
4. Drop all other supplements except what is suggested.
5. Eat foods from the approved list only. Use a food journal as a daily guide.
6. Perform daily cardiovascular exercise daily for 45-60 minutes to rev your metabolism. Do something that causes you to break a sweat, but refrain from over-exercising as this may contribute to overeating following your workout.


Eat More of These Fat-Burning Foods



  • Whey protein
  • High-protein, low-carb bars
  • All white fish
  • Shrimp
  • Scallops


  • Lettuce
  • Broccoli
  • Cauliflower     
  • Peppers   
  • Spinach
  • Cabbage
  • Squash        
  • Mushrooms
  • Onions


  • Small Green Apples (limit 2 per day)
  • Lemon


  • Clear broth (gluten- and soy-free)                     
  • Sugar-free, fat-free gelatin
  • Sugar-free, fat-free popsicles
  • Hot chocolate made with 1 scoop of complete protein
  • Half a high-protein, low-carb bar

"Free" Foods

  • Pure water
  • All teas, especially green tea
  • Black coffee

Foods to Avoid

The following foods feed fat cells, so steer clear!

  • Carbohydrates, with the exception of vegetables. Avoid bread, rice, pasta, cereal (including oatmeal), potatoes, beans and all crackers, cookies, and refined manufactured products.
  • Liquid calories and juice, including homemade fresh juices, non-dairy creamers, skim milk, rice milk, soymilk and sports beverages, vitamin water, and especially alcohol!
  • Fats, including healthy fats such as nuts, seeds, avocado, and oils until your body begins burning fat for fuel
  • Dairy products, including all types of milk, yogurt and cheese (even if they are fat free)

Why More Exercise Won’t Help You Lose Weight

Why More Exercise Won’t Help You Lose Weight

By Lisa Lynn, Weight Loss Expert


Are you tired of trying every fad diet and exercise program on the market

just to see little or no results? Now, you may think the answer is even

more fitness, but I'm here to tell you you're wrong!


There is actually a true science to losing weight, and guess what? It

doesn't involve spending more time at the gym. The answer has to do with

what you're eating.


I wish someone had told me this a long time ago, because I used to work

out for three hours a day while eating a vegetarian diet (or macrobiotic

diet or raw foods diet - I tried those, too), and yet I still kept getting



Nevertheless, I kept thinking if I could only add one more hour to my

workout, then the weight would really come off at last. Turns out I was



My weight loss story goes like this: I lost 40 pounds and managed to keep

it off for twenty years despite having a serious thyroid problem. At

first, I used my thryoid as an excuse, thinking that my body just wasn't

meant to be thin.


Then I went to work educating myself about weight loss and discovered the

truth about it. You do have to eat "clean" and you do have to exercise,

but there is also a science to losing weight.


I call this science "living in the real world. I learned that you have to

be honest with yourself and you've got to know what your calorie and

weight numbers are and what you're eating, for real.


Weight Loss Success = 80% Food, 20% Exercise

Most of my clients are shocked to find out that eighty percent of weight

loss comes from changing your diet. Bottom line: if you are able to "eat

clean," the amount of exercise you'll need to do is minimal.


On the other hand, if you think 30 minutes of exercise will cancel out

that doughnut you just ate, you need to take another look. It's not even

close: the calories you consume stay with you much longer than that.


Common Eating Mistakes Leading to Weight Gain

Let's start with breakfast. One of the biggest mistakes I see is starting

your day with croissants, bagels or muffins. Every one of these is at

least 500 calories. Granola and orange juice are also high in sugar and

can pack on the pounds as a result.


Instead, I suggest people start their day with a LynFit protein shake. I

mix my shake with a little coffee - sort of a "Mocha Madness" shake - and

then I take my vitamins (LynFit Cutting Edge, LynFit Carb Edge and LynFit

Accelerator). This all makes me feel good, meaning I'm less likely to

crave high calorie foods instead.


Meal number two of the day is what I like to call your "metabolic boost."

Every time you eat this way, you are giving your metabolism a little jolt.

Eat a piece of fruit along with a LynFit protein bar. This has 10 grams of

fiber in it and all protein with almost no carbs.


The next meal is basically a snack that you can also call lunch. I

recommend a plate of steamed vegetables along with another protein shake.

A couple of hours later, you can have another snack. Many of you may be

tempted to have a cup of yogurt or a snack bar made with soy - both of

which are not good for weight loss. Once again, I recommend having a

protein shake instead, as it will boost your metabolism by 25%.


As we approach dinnertime, let's take a look at what we might have. You'll

notice there is no bread and no pasta. Instead, I recommend chicken and

broccoli, which is one of my favorites. And I'll put marinara sauce on

top, which makes it more delicious.


If you want to have a salad, you could use tuna or shrimp and a lot of

greens so that you get your vegetables in.


There's also a soup you could make, and the one I recommend has no starch,

just steamed vegetables and tomato soup broth, watered down and low



"Grab and Go" Smart Foods

Popcorn with no butter and salt is a great snack food. Low in calories and

lots of volume to fill you up.


Contrast this with eating a pint of regular ice cream, which is equal in

calories to almost everything else you've eaten today so far if you follow

the plan above. That's why you have to "know your calorie numbers," so

that you can eat smart.


The science of weight loss really isn't that hard, as long as you are

honest with yourself about what you are really eating.


Learn more about my metabolic boosting system on my website. Check out the

before and after photos of my clients! If you purchase LynnFIT fitness and

nutrition products, please use discount code BLOG2 as my way of saying


Boost Your Immunity to Boost Your Weight Loss

Lisa Lynn- Fitness Expert & Specialist in Weight Loss and Metabolic Disorders

My specialty is weight loss.  One of the most important things I work on is BOOSTING my client’s immunity because if you’re sick, you can’t work out and every second we miss in the gym is worth three giant steps backward when it comes to boosting your metabolism and losing weight. Working out every day is essential if your metabolism is stuck and you’re trying to lose weight.  However, workouts can also weaken your immune system.  Staying healthy is top priority for life and to keep your workouts on track.

Here are FIVE things you can do to stay healthy and FIT!

1. Drink to avoid illness! Not alcohol, water! I know you have heard this a million times BUT DRINK lots of water! Drink ½ your body weight in ounces as a starting point.  When we are sick, we need more water and hot tea w/lemon counts! EX: if you weigh 120 drink 60 ounces of water daily!

2. Have M & M everyday! Not candy BUT a medicinal mushroom also known as AHCC.  AHCC (MEDICINAL MUSHROOMS) is the most researched specialty immune supplement in the world with more than 80 supporting research studies.  It is also the leading alternative cancer treatment used throughout Asia.  AHCC turns up the dial on your natural immune response to help you fight off a wide range of immune system threats (beyond the flu).

3. Sleep at least 7-8 hours each night! During sleep our body releases immune strengthening compounds and, without sleep, all of the stress hormones INCREASE causing us to gain fat around our midsection. Can’t sleep? Try 6 drops of Oxytocin before bed to help you fall asleep and stay asleep and it will block the stress hormones making you store excess fat around your midsection and you’ll feel happier!

4. Power up you’re your energy by getting adequate antioxidants! When taken in liquid form, antioxidants work fast and give you energy and they also neutralize the free radicals that make you sick. Vitamins A, C, and E as well as COQ10 and minerals like zinc are the power houses in the antioxidant family BUT be sure to get a high quality supplement and use it daily! I like DAILY POWER SHOT because it’s a yummy liquid colloidal multi vitamin mineral supplement that is of the highest quality and made in a pharmaceutical lab.  It works fast to help you get to work when you’re not feeling well!  * I give it to my kids when they don’t feel well to keep them healthy and in school!

5.  Exercise at a lower intensity! Moderate exercise can boost your immunity and help you get better fast BUT if you exercise too hard, you will weaken your immunity. I suggest that my clients exercise at 50% of what they are capable of and this tip can keep you exercising for the rest of your life because we tend to be black or white when it comes to exercise. We either go all out or not at all and, to be honest, it’s the consistent and frequent workouts that get you in shape, NOT the most intense!

  • Lisa Lynn

Raspberry Ketone: Fat Burner in a Bottle


Research has shown that raspberry ketone can help in your weight-loss efforts, especially when paired with regular exercise and a well-balanced diet of healthy and whole foods.

Raspberry ketone is the primary aroma compound of red raspberries. This compound regulates adiponectin, a protein used by the body to regulate metabolism. Raspberry ketone causes the fat within your cells to get broken up more effectively, helping your body burn fat faster. The recommended dose is 100mg per day. To get the same benefit from the whole fruit, you'd have to consume 90 pounds of raspberries.

The Martha Stewart Show: Toning Exercises with Lisa Lynn

The Martha Stewart Show, July 2008  

(click the image to watch the segment)

These three simple exercises will help give you gorgeous glutes and terrific triceps.

1. Step up onto a step, being very sure to place your whole foot onto the step platform.

2. Use your heel to push/drive your self up.

3. Lower yourself back down to the starting position very slowly so you don't hurt yourself.

4. Repeat two or three sets of 15 to 20 reps.

1. Place your hands on the edge of a step stretched out in front of you with your knuckles facing away from you.

2. Prop yourself up using the back of your arms.

3. Pause and squeeze the backs of your arms and then carefully lower yourself to the floor. Use your legs if you need help getting up and only lower yourself as low as you can safely go down without hurting yourself.

4. Repeat as many dips as you can, building up to two or three sets of 15 to 20 reps.

1. Place your feet on a step and lower yourself into a classic push-up position, keeping your body in one straight line and being careful not to let your buttocks aim up.

2. Lower your nose to the floor and use your whole body to push yourself back up, making sure to keep your abs and glutes flexed.

3. Repeat as many push-ups as you can, with a goal of being able to do two or three push-ups.

3 Ways to Cut Calories Without Being Hungry

We all know that the trick to losing weight is to eat less. But how – especially when you feel like you are starving?

One of the most important things I can teach you is that 98 percent of the hunger we feel is HEAD hunger, not REAL hunger. That usually means we are stressed, and most of us over eat when we are stressed and anxious. The solution here is not to eat when you feel that way because we will almost always over eat on the wrong things.

Did you know: Eating when you’re stressed in the number-one cause of fat storage around your waist. When we are stressed, our cortisol rises and that makes fat run to your stomach to be stored!

Freeze and do an assessment of what you’re really feeling. Most times it’s not about food but about being tired and anxious. Food doesn’t fix those things; it becomes the problem.

This is one of the top reasons we are overweight in the US. We are over-stressed and we all think we can fix this with a magic pill or food, but the truth is it’s all in our head! Here are three things you can do to help you eat less and lose more weight. The best part is, it’s guaranteed to work and all you have to do is do it!

Step 1
Stop and take 3-5 deep breaths and ask yourself how you feel. No matter what you’re feeling, it will pass if you can wait 3-5 minutes before reaching for food. Take as many deep breaths as you need to get back to a more balanced place. Deep breathing is also one of the best ways to lower your cortisol levels and slim your waistline! Do not eat until you feel in control. Don’t worry – you won’t starve!

Step 2
Grab a glass of water; if that doesn’t work, make it two! Hot water or hot tea works wonders to fill you up and is very soothing to calm your nerves. Try water with bubbles like Perrier to fill up your belly with air. Did you know: Being dehydrated slows your metabolism 3-5% and mimics hunger.

Step 3
Studies show that taking a supplement like white kidney bean extract or drinking a protein shake one hour before your meal makes you feel full, and you end up eating 25 percent less. LynFit Nutrition supplements are layered with high quality ingredients that keep you feeling full, and block fat and carbs from being absorbed; such supplements also include B complex vitamins to help ease stress and anxiety that cause these cravings to begin with.