Lifted 28 Days To Focus Your Mind, Strengthen Your Body, And Elevate Your Spiri

274 Pages·2017·12.75 MB·English

by  Holly Rilinger

Copyright
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Copyright © 2017 by Holly Rilinger Interior photographs by Matt Doyle All
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First Da Capo Press edition 2017
ISBN: 978-0-7382-1994-3 (paperback) ISBN: 978-0-7382-1995-0 (e-book)
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E3-20170417-JV-NF
Contents
Cover
Title Page
Copyright
Dedication
Introduction
THE BASICS
1
Why Do You Really Want to Fly?
Draw It Up—Then Dream
Get Your Goals in Gear
Visualization: See It and Free It!
Your Dream Board
THE PROGRAM
2
Mind (AKA Breathe!)
What You’ll Find When You LIFT Your Mind: The Benefits of Meditation
Ready to LIFT Your Mind? Here’s How
3
Body (AKA Sweat!)
The LIFTED Advantage
The Basics
The Routines
Exercise Descriptions
Main Exercises
Cool-Down Moves
4
Spirit (AKA Smile!)
The Three You’ll Always Need
Week 1—Seek It!
Week 2—Own It!
Week 3—Understand It!
Week 4—Lose It!
5
Bring It All Together: The LIFTED Program in a Nutshell
The Guidelines
The Full LIFTED Workout
The “Less Time, Same LIFT” Version
LIFTED FOR LIFE
6
Fuel Your Mind, Body, and Spirit
The LIFTED Nutritional Lifestyle
The Eight That Elevate
Beyond the Eight: What Works for Me—and Might Work for You
The Recipes
Breakfast
Lunch
Dinner
Snacks
7
How to LIFT Yourself Higher
Seize the Celebration for Two Straight Days
How to LIFT Yourself to the Next Level
Before You Start
LIFT Your Goals Further
LIFT Your Dream Board Higher
LIFT Your Mind Even Higher
LIFT Your Body Even Higher
LIFT Your Spirit Even Higher
LIFT Your Fuel Even Higher
Afterword
Acknowledgments
Praise for Lifted
Notes
Index
Dedicated to all of you and the
greatness inside of you—find your
wings and fly.
Most of all to my family. Thank you
for your undying love, your support,
and your sacrifice. I love you all.
Introduction
Why are you reading this book? In other words, why do you want to try
LIFTED?
Maybe you think it’s obvious. I mean, there are a million infomercials out
there tempting us to buy something so we can have what we think we want or
need. So maybe your why is to have
The perfect butt!
Sexy six pack!
Legs of steel!
Don’t get me wrong—that’s all very enticing. After all, who doesn’t want to
have an amazing, sexy, and strong body? In fact, most people’s why is rooted in
their bodies, and I don’t see anything wrong with wanting these things.
However, if these are the only things that fuel your journey, you’ll eventually
fall short. No matter how much you exercise, you’ll never be satisfied and never
find joy—even if you get in the best shape of your life—if you don’t discover
your why and rethink it. Most programs don’t focus on the real reason why you
may want to lose weight in the first place. It’s why so many people crash and
burn on the fat-loss programs they try: they focus only on losing pounds, and
even if they manage to succeed, they go right back to what they were doing.
That’s because they may address “weight loss,” but they never address the why.
You need to trace back to WHY you would want to have the perfect butt, sexy
six-pack abs, or legs of steel—or all three!
When I ask clients why they want to change their appearance and keep asking
them over and over again, eventually—I get to their real why.
Why? Because I’ll look hot!
Why is that important? Looking hot means people will think I’m sexy!
Why is that important? Being sexy means I’ll get attention.
Why is that important? Attention will lead to finding a special person.
Why is that important? That special person will offer me love.