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love hiit body guide

LOVE HIIT BODY GUIDE 1 YEAR ANNIVERSARY

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WOW, I can’t believe it’s been a year since releasing this.  This whole project was so much fun to create, I loved it so much that I’m continuing with this journey and creating a better and even bigger form of work out guide for you guys!  This time around I’m getting really personal.  I don’t want to spill any of it right now, but lets just say I’ve been working on it the past 6 months.  It’s been a project to say the least.

So holy cow, a year.  Let me just reintroduce what my program is all about.  I created this program a little over a year after giving birth to Oaks.  It was tried and true.  I did all these work outs and couldn’t believe the results I was seeing.  I lost all my baby weight and look better than I did pre baby.  So I wanted to share this whole journey, and create something for those that are so busy, or just those who want to get the job done quick.

Since becoming a mom, it’s been hard to find the time to get to the gym.  Especially when you’re a new mom with a tiny baby that needs all of you at every second of the day.  That forced me to get really creative with my work outs.  I knew I had fat to lose and muscle to gain, but not a lot of time.  So I started implementing a HIIT between each set of my weights.  If you aren’t familiar with HIIT, it stands for High Intensity Interval Training.  High Intensity Interval Training alternates between high-intensity and low-intensity exercise. For example, sprinting for 30-seconds, then walking for 60-seconds is high intensity interval training. HIIT can be used both anaerobically in the gym with weights and aerobically with cardio.  

So with my guide, I implemented my favorite things, jump squats, burpees, or high knees after each set.  So here is an example below.  I chose a muscle I want to lift that day and did the cardio HIIT in between each set.  So chest and triceps are below.  I do this with abs, then legs, then shoulders, back and biceps and then a cardio day.

These kind of work outs,  gets it all done for you in 30 mins or less, you chose what level and pace you want to go.  Thats why its so intense, but it gets the job done.  You can do it in your living room, where ever you want.  All you need is 2 sets of Weights, a mat and a bench or steps.  

The beauty of this whole program is that anyone can do it. It’s designed for anyone. You chose what pace you go, you chose what weight you lift, you chose how many rounds you do.  Its designed to push you harder and harder AT YOUR LEVEL.  I caps that because everyone is so different with what fitness level they’re at.  

So when you start, know this and keep pushing yourself each day, each week and each month.  You can start the program over and work a little harder this time around.  You can never hit a plateau with HIIT because you are constantly working, burning and beating the strength you were at before.  It doesn’t get easier, but you definitely get so much stronger.

 

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SO you can visit my site to download and its $10 OFF right now! 

CLICK HERE TO DOWNLOAD

Thank you to all who have joined this program and had trust in it!  I really appreciate all your support through this and love seeing you share your journey with me!  I can’t wait for another year ahead of this.  I’m going to be sharing YOU guys today, who have used this program and shared it with me.  If you want to share, feel free to email me at lovebylynn@gmail.com, or simply DM me, whatever is easiest for you.  I’ll be over sharing in my stories @lovebylynn and @lovebylynnfitness  

Remember this is a lifestyle, not a fad diet or quick fix.  I’m in this for the long haul and thats what my guides teach you and thats what I’m all about! 

LOVE YOU GUYS!

xoxox,

SARA LYNN

6 WAYS TO SLIM DOWN BEFORE VACATION

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DSC_1467We all want to look and feel our best when we’re getting ready for vacation, or getting ready for an event.  Both of which involves you in very little clothing. 

So WHAT TO DO WHEN YOU NEED TO SLIM DOWN? I am talking that constant bloat we all have that keeps us from feeling comfortable in a bikini.  I wanted to share with you some of my OWN tips that I do on myself when I am preparing for bikini time. 

Here are 5 things you can do to say BYE BYE BLOAT.

  1. WORK OUT IN THE AM ON AN EMPTY STOMACH.  (i drink coffee before still)  I know it sounds awful but trust me on this.  You’ll break into those fast cells FAST and burn those suckers out of here. 
  2. FULL BODY HIIT WORK OUTS.  I have a plan you can follow called LOVE HIIT BODY GUIDE” if some of you don’t have it, try it out.  It’s a quick work out that involves high intensity interval training, so you are on constant mode of burning calories– all while toning up.  Do this at least 4 days a week.  (I like to do some sort of exercise everyday whether that is in the gym, or not)
  3. MORE CARDIO. I add on 20 minutes of stairs, or treadmill, or running outside on top of those HIIT work outs 3-4 days a week when I am trying to slim down real quick.   I will do 1 minute on high, and 1 minute on low, for 20 minutes.  I talk about “INTERVALS” here.   
  4. EAT WELL.  Stay away from processed and greasy foods, and most importantly DAIRY.  I have been off dairy for 4 days and I can already tell a difference in my stomach. It’s FLAT FLAT FLAT. It’s nuts how bloated dairy can make you.  I substitute it with coconut milk, almond milk, and plant based protein.  If you’re going to have dairy, make sure it’s very little.   So what do you need to eat?  Lots of veggies, lots of protein. Protein from chicken, plant based protein, lean meats, and for carbs –eat whole grains, quinoa, brown rice, sweet potato.   I did a post on “WHAT TO STAY AWAY FROM”  here to give you more info.  You can also download my 7 DAY MEAL PLAN, if you need something to follow.  It does have dairy in it since when I made it, I ate dairy at the time, but you can easily take it out.  
  5. FAB 4 SMOOTHIE– I drink right after I work out in the morning.   Recipe is…

 -1 cup water, 1 scoop chocolate or vanilla plant based protein, 1-2 tbsp all natural peanut butter, 1 tbsp chia seed, 1/2 cup blueberries, 1 huge handful of greens (I use spinach & kale), a few ice cubes.  BLEND!

 Now, don’t expect this to taste like a delicious sugary chocolate smoothie.  BUT it is so delicious AND nutritious.  You’re getting your healthy fat, very very little sugar (if you can do without fruit you should!) fiber and greens.  This helps me make better choices throughout the day and helps keep me feeling satisfied longer.  This is because you aren’t getting that “hunger spike from sugar”.  I have done it without sugar and it’s rough to get down.  I found doing it with blueberries, I still don’t have the crash of hunger a couple hours later.  

If you find yourself getting hungry soon after, add more protein, fiber and fat.  Coconut oil, all natural peanut butter and almond butter are good sources of healthy fats.

        6. DRINK LOTS OF WATER.  I drink a gallon of water every day.  Which also makes that skin nice and hydrated, so win win.  AND  NIGHT TEA. Guys this stuff is amazing, if you haven’t done my night tea yet you should try it!  It basically has apple cider vinegar, chamomile tea and lemon.  You could also do a detox tea with it, but I would recommend doing that only a few days prior to when you leave.

These are things I do STILL to this day.  Of course I have my weeks where I cheat a little to much here and there.  BUT sometimes you just gotta live, ya know?  I am all about BALANCE.  You guys know this about me.  Feeling good all while having a balanced life of a cheeseburger here and there, and a green smoothie everyday.  

BIKINI- TOP & BOTTOMS– ALSO LOVE HERE /

WRAP- CUTE HERE & HERE/ SUNGLASSES / SHOES (25% OFF!)

OAKS OUTFIT- ALL ZARA

Have a great day! Going to head to get ready and sell more on my poshmark account today!  Getting rid of a lot my clothes, so go check it out!