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MY 3 RULES I LIVE BY

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There is nothing more I love than routine, I’ve found thats the only way I thrive.  I like everything in order and organized, so I can think more clearly. I’ve gotta have a clean space, and so thats exactly how I view my diet.  I stopped counting macros a while back and it definitely was a nice break, but I’m back to counting and I must say I definitely like the whole structure part of it.  It’s like a mini little win everyday seeing those numbers. But I think it’s just a seasonal thing for me.  I usually am very good at it during spring summer and winter, but for some reason during fall time I just start to intuitively eat.  Both are fun!  

Anyways,  It’s much easier than it sounds once you get used to it, trust me!  I used to be so lost, but now it’s just second nature.  You can read more about MACRO COUNTING in the post I did there.

I wanted to share with you 3 simple rules I live by that have made succeed at this healthy lifestyle I’ve created..  So here we go!

  1. WATER.  I drink a lot of water during the day.  It’s so important to drink your water!  Especially right when you wake up in the morning.  That should be the first thing that goes in your body.  I really focus on getting hydrated in the morning.  I do some lemon and pink salt too, sometimes.  But mostly drink at least 2 cups when I wake up every single morning. This will really get things moving, if ya know what I mean!
  2.  NOURISH BODY ALWAYS.  Give your body nourishment! It craves it!  Monday-Friday  I count macros FOR SURE no questions asked.  I made a rule for myself that I won’t fall off the band wagon during the week.  I’ve done this for so long that I just don’t want to, I know how It makes me feel and I know how I want to feel waking up everyday too.  When I feel good I get more accomplished during the week.  Lately, I’ve only been doing 1 cheat meal on the weekend, but used to do 2.  Just really depends on the month!  Now, If there is a birthday or holiday during the week, of course I’m going to enjoy, but I don’t go overboard.  I’ll indulge but also make sure I’m still getting proper nutrients too.  Also, chose your parties wisely.  If its your third time out that week and its your cousins sisters, aunts birthday, you prob don’t need to go.  If you eat out a lot, don’t sweat!  Just ask for a protein and veggies on the side.  If you get a salad, take off the bad stuff like bacon and cheese.  Then do dressing on the side and ask for a lemon to squeeze in your salad, then add a tiny bit of the dressing. 
  3. CALENDAR 7 DAYS A WEEK OF EXERCISE IN: I set my alarm to wake up at 6am everyday to work out.  This way I know I’ll get at least 5 days of those in.  Sometimes I get all 7 which is great, but that rule is a must.  

What are some of your rules you live by? Share them below!  Hope these help give you an idea for yourself!

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TOP / PANTS (ON SALE!) / SHOES / SUNGLASSES / WATER BOTTLE

Have a good weekend!

xoxo,

SARA LYNN

LIFT THE LB’S

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BRA (CUTE HERE & HERE)/ PANTS (also love HERE & HERE) / SHOES

OK-this post is for those trying to find answers on why they can’t tone up, or they want to tone up but they’re to afraid of “BULKING UP”… I wanted to do a blog post to help those understand the whole process..

So heres the thing,  many women want to tone up when they start a regimen of wanting to transform their bodies, and really wanting to tone up.   They head straight for the cardio, got their playlist ready to smash a whole hour of cardio and head home after.  They assume that heavy weightlifting will turn them into huge man-ladies. If you’re a woman, answer this- what is your typical work out everyday?

Do you start on the cardio machines, then head to ab section, grab a mat and try and get the flattest tummy?  OR do you just run to the cardio and kill it with 40 mins of cardio or even an hour?  Then you’re to tired to lift after that so just call it a day.     If you’re wanting to serious change and some lean ass muscle, and want to transform your bodies, you need to LIFT THE LB’s LADIES.   I know what you’re thinking because I thought the same thing for the longest time… “I don’t want to get big and “bulky,”  But then they gravitate toward exercises they think burn the most calories and “tone” their muscles. “No bulk needed. Thank you very much.”  

I can say this because I’ve been there!  It took me a very long time to get over the cardio.  I thought that if I did so much cardio, I would just look amazing with ripped abs and legs.  No- that wasn’t the case at all.  Actually far from it.  I wasn’t lean at all…

When I started seeing a huge transformation is when I focused on 2 muscles every day. Lifted as heavy as I could focusing on those two and would end with a 15 min stair interval.   I do cardio still, and I’m not saying it’s bad to do cardio  But if you’re looking to tone up you have to lift the weights more than you do cardio!  If your only goal is to lean out you must LIFT.  If you’ve got weight to lose do both!   This is why I created LOVE HIIT BODY GUIDE.  The program focuses on 2 muscles each work out with HIIT intervals in between, so you’re burning and toning all in one.  Its designed for every fitness level.  You can start lifting at YOUR OWN PACE.    I lift HEAVY. That is the number 1 key to forming your body into it’s nice shape, to lift as heavy as you can at your own pace, and then gradually lifting more and more over time.  

SO … LIFT LADIES..

If you want that complete body transformation, to the point where your family hardly recognizes you, then you have to change the whole game and LIFT.  Take action and start lifting heavy weights.

Here is WHY you should and the science behind it all..

“The first reason lifting heavy weights  wont make you become the next Incredible Hulk is that you don’t have the testosterone levels to pack on tons of mass.

Men have higher testosterone levels than women; women have higher estrogen levels than men. Compare testosterone levels in a man to the amount in a woman and you find a large gap. Why? Simply put, women don’t have testicles. The lion’s share of male testosterone comes from the testes.

Women do produce the hormone, but it comes from your ovaries and adrenal glands in smaller doses. Talk to your doctor and have your testosterone levels tested, especially if you’ve had your ovaries removed, as you will produce even lower levels of the important hormone.

Testosterone is the primary muscle-building hormone in the body. Since women have significantly less of this “Heracles Hormone,” they cannot put on muscle mass as easily as men.

Even women who want to build bigger muscles and work extremely hard to bulk still build muscle mass at a fraction of the rate that men do. Stop worrying and start lifting – you won’t turn into the Hulk overnight … unless you get blasted with weaponized Gamma radiation.”

Heavier weight offers women a higher metabolic rate. Since you work against a high degree of resistance with heavy weights, you create tiny muscular tears throughout the body. The next benefit to lifting heavier weights is that you’ll see greater overall muscle definition. When you lift such a light weight as most women do,  (I know I did) the muscles are barely challenged. 

Push yourself harder and take the weight up to the next level – that’s when you see muscle definition and form improve. Provided you also follow a proper diet for fat loss, heavy weights will create the greatest change to how your body looks.

So you won’t gain 10,000 lbs if you lift heavy ladies!  Try it out for yourself if you don’t believe me 🙂 

Have a great day!

xoxo,

SARA LYNN