News, Recipes & Workouts

It's Time For A Refrigerator Makeover

According to government data, 64 percent of people are overweight or obese, which is defined as being 30 or more pounds over a healthy weight. If you're one of those people, and you're trying to lose weight, the first place you think of heading is to the gym, right? Wrong. Your weight loss journey begins with what you keep in your house. Let's bring it right on home — it's what you keep in your refrigerator. It's time for a refrigerator makeover!

Taking control of your weight starts with taking control over what you eat, and that begins with what you keep in your refrigerator. Studies prove that people eat what is in their immediate environment so it's critical that we fill our refrigerators with the kinds of food that support weight loss goals. Avoid temptation by not keeping the wrong types of food in your house.

In fact, you can actually set yourself up for success by strategically arranging your refrigerator so the foods you should be eating are staring you in the face every time you open the door. Weight loss is 90 percent diet so what you eat matters more than how much you work out. That's why it's so important to arrange your refrigerator this particular way. It's all about having healthy replacements for the foods we love.

First, focus on foods that promote weight loss that you can eat more of. There are specific foods you can eat, called thermogenic, meaning they heat up your metabolism. You'll burn more calories all day long. Thermogenic foods also:

• Re-calibrate your appetite
• Switch off hunger cravings
• Lower blood sugar levels while boosting health

LEVEL ONE: Eye Level — It's all about hydration

Remove the diet disasters: Juice (this includes all vegetable juices) and those so-called healthy milks (soy, coconut, all creamers).
Replace with metabolic boosters instead: Water (try bubbly zero-calorie waters), Iced Green Tea, and instead of milk use Melt Fat Milk (pre-made Vanilla Protein Shake that you can use in your coffee).

Hydrating your body can boost metabolism by three percent vs. drinking fluids that add calories. Using Melt Fat Milk can boost your metabolism by 25 percent instead of slowing it down the way coffee creamers can.

LEVEL TWO: Leafy and Low — The leafy green group

This is the food group that none of us eat enough of because it's easier just to grab the wrong foods that make us gain weight.

Remove the diet disasters: Avocado (high-fat), carrots (high-sugar), and tomatoes (technically a high-sugar fruit).
Replace with metabolic boosters instead: Leafy greens, spinach, romaine, and celery (the slimming superstar). Make sure you cut them up as soon as you get home from the store so you can grab-and-go when you feel the need to crunch.

Every time you eat a metabolic boosting vegetable it's like taking a diet pill. Greens have thermic super powers and rev up your metabolism every time you eat them.

LEVEL TWO (B): Low-Sugar Fruits — Not all fruits are created equal

Remove the diet disasters: Bananas and grapes
Replace with metabolic boosters instead: When it comes to choosing a good-for-you fruit, choose fruits that are full of fiber. The higher the fiber the better blood sugar level control. They will also keep you feeling fuller longer. Go for grapefruit (cleanses the liver which is great for weight loss), green apples (burns off hunger hormones), and Kiwi (full of fiber).

LEVEL THREE: Lean Proteins

Remover the diet disasters: Red meat (this includes pork)
Replace with metabolic boosters instead: When it comes to losing weight quickly and lowering cholesterol choose seafood (especially white fish). Seafood can super-charge your metabolism. Seafood contains iodine that helps enhance thyroid function and contains little to no fat. Keep in mind, the lighter and whiter the fish, the better it is for your metabolism. Choose flash-frozen or tuna in foil packets so you'll never run out.

Lazy Man's Yoga: You Don't Even Have To Get Out Of Bed

Getting a man to try a Yoga class can be a challenge. But guys and gals should know there are a lot of male professional athletes that swear by it. 

You don't have to have the perfect environment or latest in workout fashion to stretch, but it is imperative that you stretch. Tightness is the #1 reason people their doctors for ailments. From sore backs to stiff necks and shoulders — it's all about keeping your muscles flexible.

Have you ever noticed that when you have tight hamstrings, it also pulls your whole body down? Your shoulders go up to around ear level, and you have the "little old person" posture. When your hamstrings are flexible, it allows you to stand up straighter with your shoulders pulled back. You regain the youthful-looking posture and appear taller.

Here are some gentle Yoga moves for even the laziest of the lazy that you don't even have to get out of the bed to do. They are the secret to keeping your body flexible and youthful.

(The moves are shown in the video above)

• The Back Fixer (Lying 90° Stretch)
• Lying Inner Thigh Stretch
• Lying Outer Thigh Stretch
• The Butt Stretch/Hip Opener
• Stretch Everything Out

Practice these gentle moves and I promise your muscles will thank you for it!

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.

Moms Of Multiples Crave 4-Times More Sugar!

If there's anything moms of multiples know all too well, it's chronic stress. While they are doubly blessed, studies show that moms of multiples experience quadruple the stress, especially during the toddler and teen ages.

This chronic stress affects each mom in a different way, and for lots of moms, it's intense sugar cravings due to hormonal changes and chronic fatigue that stresses our adrenal glands to the point of overload. All of which zaps our energy, sending us running for anything that's sweet. 

The sweet tooth makes things worse because it sends our blood sugar levels soaring and the aftermath of that quick sugar-fix high is an energy crisis crash. This is a viscous cycle and the reason why we become addicted to sugar.

How do you kill a sugar craving rather than giving in to it?

• Drink more water to help flush your system and cut back on caffeine. Switch to herbal teas instead.
• Stop eating the wrong kinds of sugar. Go cold turkey to get the best results. Swap your cookie or sweet treat for a delicious green apple. Green apples have super powers when it comes to satisfying sweet cravings and turning off your hunger hormones.​
• Graze on lean, clean protein throughout the day such as egg whites, 1–2 ounces of turkey breast, or your best bet is a clean low calorie, low sugar, low carbohydrate whey protein shake or Lean Bar. The right protein can make your life easier when things get busy, and it requires no thinking, planning or prep. Lean, clean protein nourishes your body, giving your brain what it's craving while boosting mood and energy. This healthy habit is always the best remedy when it comes to killing sugar cravings.
• Of course, it goes without saying that we need to be as concerned about our rest as much as we worry about our kid's rest. Go to bed at the same time as your kids and you'll wake up feeling refreshed and renewed the next morning so you can enjoy every second with your precious kids. You'll be setting the very best example for your kids.​Self care is the most important job we have as a mom. Who knows—you might even wake up early enough to workout before the kids get up.

For more information about killing cravings please consult The Metabolism Solution. You can do this! 

Five Exercise Moves To Flip The Fat-Burning Switch On

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

To review:

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

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

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

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

Eat Chocolate For Breakfast And Lose Weight

Can eating chocolate help you lose weight? Eating chocolate before and after your meals is the newest weight loss tactic. Is it efficient since you're simply adding extra calories which means you’ll gain weight? Is it too good to be true?

"New science proves you should eat chocolate every day is real and proven." If this sets off your, it's too-good-to-be-true alarm, it should! Not all chocolate is created equal. It’s the kind of chocolate you eat that matters most, as well as when you eat it and how much.

Let’s be honest, women need chocolate. Chocolate lovers, you can rejoice because there’s another new study that shows eating more of the dark stuff might actually help you stay slim.*  But be careful — chocolate contains more calories than many foods. However, the U.S. study showed that those who consume the right kind of chocolate have less body fat than those who didn't.  

Researchers suspect the calories in chocolate are not like “normal” calories. If the chocolate calories are of a particular kind, they might just make your metabolism work harder, which means they offset the extra calories (aka "thermogenic"). Your body burns calories digesting it, leaving you with a calorie burning advantage. The study shows the that the metabolic effects of certain specific ingredients make this particular chocolate a good “slimming” food because it is calorie-neutral.

The study leader, Dr Beatrice Golomb, from the University of California at San Diego, said, “Our findings appear to add to a body of information suggesting that the composition of calories, not just the number of them, matters for determining their ultimate impact on weight. Does it get any better than this? When it comes to eating chocolate this is good news for those who have a regular chocolate habit, and those who wish to start one.”  

I love these scientists. They actually investigated the chocolate eating habits of 972 men and women with an average age of 57 for a study of cholesterol lowering drugs and found out that chocolate can be good for weight loss. These surprising findings showed those who ate chocolate on more days of the week than average were statistically likely to have lower Body Mass Indexes because the chocolate speeds up the metabolism.  The right kind of chocolate can also:

• Reduce blood pressure
• Improve mood (this is why we crave it)
• Lower the risk of heart disease and stroke

However, the researchers warn the study’s findings do not apply to all products containing chocolate, and some people might actually gain weight unless they do these specific things. Here is the 411 on chocolate and what you need to know if you’re a chocolate addict like me, need it every day, and are trying to lose weight.

• Eat your chocolate first thing in the morning to boost metabolism. You’ll burn off the extra calories throughout the day.  
• Make sure it is pure, high-quality cacao. High-quality cacao contains chemicals called theobromine. Theobromine is a stimulant and that's why it speeds up the metabolism. That's also why you crave chocolate when you are depressed or lack energy.
• Epicatechin is also a chemical that’s derived from the chocolate ingredient cocoa. It has been known to boost numbers of mitochondria, the cells’ energy-generating powerhouses. So you feel better, and it's good for your health. These awesome little mitochondria burn up calories which is good news for weight loss.

Wait, it gets even better. If you've been reading my blogs, you know by now that the trick to losing weight is keeping insulin levels down, or lowering them if they are high. Guess what? Pure defatted cacao can decrease insulin resistance by almost 50 percent, thanks to the flavonoids it contains. 

Thanks to these miraculous ingredients, dark chocolate can also slow the absorption of sugar into the bloodstream. That helps prevent the much-dreaded insulin spike, which is famous for shuttling sugar straight into your fat cells. These dreaded insulin spikes turn off your body's fat-burning mechanisms which stop fat loss and make you hungry again several hours later. Over time, they can also lead to insulin resistance and diabetes. The best news ever? Dark chocolate kills craving for sweets.  

Here is a metabolic boosting chocolate breakfast that helps you lose weight while boosting mood and improving health. You’ll never miss breakfast again. 

It nourishes the body because the protein powder is full of amino acids that boosts metabolism, turns off the weight gain switch and also helps kill cravings. That’s why you don’t want to wait until later to eat these.

CHOCOLATE BLISS, HIGH-PROTEIN TRUFFLES (Adapted from my recipe in The Metabolism Solution)

(2 scoops) LynFit Chocolate Complete Protein Powder
(1 cup) Dark chocolate spread or Nutella
(1/8 cup) Honey
(3/4 cup) Raw oats (if you're not trying to lose weight)

Mix all of the ingredients in a large bowl. Form into 1 inch balls and place in the freezer until frozen (usually 1 hour or less) and eat them. For extra special occasions decorate with shredded coconut, crushed almonds or walnuts. Sprinkles make them attractive for kids.

BE SURE TO LOOK FOR THE FOLLOWING SUPER STAR INGREDIENTS WHEN YOU SHOP FOR CHOCOLATE

• Go dark or don't it. Look for at least 70 percent pure cacao. It has less sugar, contains some monounsaturated fatty acids, and has a bittersweet taste which reduces the amount you eat. It kills cravings for sweet and fatty foods.
• Stick to a small serving. Each helping should be no bigger than the end of your thumb.
• Chocolate Protein Powders and Protein Bars can be a great way to get your chocolate fix, but make sure what you choose is made from dark chocolate that’s been defatted, and contains no sugar. For the best results, use LynFit Complete Protein and LynFit Lean Bars.
• Check the label and look for 155 calories or less, 2 grams max of fat, and less than 3 grams of sugar.

You’ll know you're buying good chocolate by the price. Chocolate is in high demand and is at a premium of $8 an ounce for the good stuff.

If you want all of these benefits but don't like chocolate (what, are you crazy?) you can find them in the LynFit Accelerator with Raspberry Ketones. Once you try this supplement and see how fast you melt off body fat and excess pounds you’ll see why it’s been called The Miracle in a Bottle.

(*Study Cited and Related Links: Beatrice Golomb, MD, Ph.D., discusses chocolate and weight loss. Filed Under Health & Medicine)

The Most Reliable Cold Remedies — Chicken Soup Included

If you ask me, there’s nothing worse than being sick. So I like to get better as fast as I can. Being sick can wreck havoc on your weight loss program too. Most cold and flu remedies can slow down your already sluggish metabolism. The truth is, it turns out that your grandma was right when she said that soothing the common cold is as easy as gargling with salt water and spooning down chicken soup.

Here are the most effective ways to help with your symptoms from the common cold. These can be done at home and will have you feeling better in no time. They won’t slow your metabolism, so you can continue to healthfully lose weight even when you’re sick.

Hydrate, Hydrate, Hydrate
You’ve heard this a thousand times, but you can never hear it enough — drink lots of fluids. Make it enticing, so you actually do it. Try adding a wedge of lemon to warm water and keep refilling your cup every time you empty it. You should be emptying it each and every hour if you want to get better faster. The American Lung Association recommends drinking eight glasses of water daily when trying to get rid of a common cold. Staying hydrated helps moisturize the lining of the nose and throat, which makes mucus easier to clear. It also keeps your metabolism revved up. Did you know that being dehydrated can slow your metabolism by 3 percent? Avoid caffeinated or alcoholic drinks, as they can be dehydrating.

Power Up Your Immunity with LynFit Daily Power Shot
Experts say taking a daily multivitamin and mineral can be helpful. Meeting your body’s nutritional needs may help prevent colds and flu as well as infection. Taking LynFit Daily Power Shot does that and more. It also provides energy, so you’re not as cranky when you’re not feeling well.

LynFit Daily Power Shot contains all of the best ingredients when it comes to staying healthy, such as 100 percent of your daily needs of Vitamin C. That's right up there with chicken soup. It also contains 100 percent of your daily requirement of zinc, which can also decrease the symptoms of the common cold. LynFit Daily Power Shot contains over 100 vitamins and minerals that are fast acting, so you get relief fast.

Moisturize Your Air and Your Nose
You can help keep nasal and throat passages moist by using an air humidifier, particularly in the winter months when heating makes the air inside your home very dry. This is good, not only for nasal passages but your skin as well. 

You can moisturize your nose to prevent nasal dryness with salt water nose sprays found at local drugstores or health food stores. Those made with a saline (salt water) solution are easy to use and very effective, without hurting your metabolism the way taking too much medication can. A word of caution — they don’t get you better quickly, they simply mask symptoms.

Eat Chicken Soup
What they say about chicken soup being good for a cold is all true. Mostly because the salt it contains hydrates us and loosens up mucus membranes. Have you ever noticed how your nose runs when you eat certain foods? Hydrating is key when it comes to getting healthy and staying healthy. The problem is that not all chicken soups are quite so good for your health or metabolism. I recommend you making my chicken soup recipe found in The Metabolism Solution to keep your metabolism from being slowed down.

Gargle with Warm Water
A recent study in which participants gargled with warm water three times daily found that the ritual can help prevent upper respiratory tract infections. So gargle your way to health before your cold gets any worse. An ounce of prevention is worth a pound a cure. 

Everyone Needs Vitamin D — So Boost It
Vitamin D gets overlooked for a lot of reasons, but taking extra can help boost immunity in many ways, including helping boost immunity to help you get better fast when you're sick. However, not all vitamin D supplements are created equal. Only LynFit Vitamin D3 Boost has the proper amount of the highest quality vitamin D you can find. You will not find this quality in your neighborhood warehouse store. You’ll feel a difference the first time you take it. 

Stock Your Medicine Cabinet with Natural Remedies
Sometimes we need over-the-counter remedies, but whenever possible, reach for all-natural instead. There's no denying that over-the-counter cold remedies can provide temporary relief, but in the long run, staying healthy is the best way to prevent getting sick. Replace your not-so-healthy medications with the following to help prevent getting sick in the first place.

For Pain Relief: – LynFit Recovery Agent
Can't Sleep: LynFit Lean Sleep

Don't Forget Omega 3 for Inflammation
Omega 3 fatty acids have many health benefits; they are not only good for the role they play in heart health, but they're especially good at helping to keep you feeling full, boosting mood, keeping blood sugar levels in check, and fighting against inflammation. All of this makes it a must have when it comes to fighting common cold symptoms and losing weight. Most people don’t realize how beneficial Omega 3s are and, therefore, don’t take them. Quite frankly, everyone should be on Omega 3 every day.

LynFit Pure Omega 3 has been shown to lower triglycerides and total cholesterol which play a critical role in your metabolism. LynFit Pure Omega 3 is also important for brain function, mood, memory, and joint mobility. It has been found to help reduce inflammation from arthritis, improve eye health, and contribute to healthy hair, skin, and nails, as well as a normally functioning immune system. Who doesn’t want all that?