Lifted: 28 Days to Focus Your Mind, Strengthen Your Body, and Elevate Your Spirit

by Holly Rilinger, Myatt Murphy

Overview

The first fitness program to combine the benefits of mindfulness with the amazingly fast, effective results of high-intensity interval training (HIIT)

Transform your life with fitness and meditation and get LIFTED in mind, body, and spirit!

There's a secret to a successful fitness program: you won't feel truly satisfied with your results until your mind and spirit are as strong as your body. That's why Holly Rilinger created LIFTED, the first program to combine the mental and emotional benefits of meditation with the amazingly fast results of HIIT. This four-week program trains you to LIFT yourself higher than ever before, with:

• Equipment-free cardio and strength workouts to melt fat and sculpt muscle
• Goal-setting and positive thinking exercises to overcome physical and mental challenges
• Guided meditation sessions to enhance mental clarity
• Easy, delicious recipes to nourish your body and support your workouts

This powerful 28-day program will show you how to define your passions, focus on your goals, and commit to daily movement and meditation.

Product Details

ISBN-13:	9780738219943
Publisher:	Grand Central Publishing
Publication date:	06/06/2017
Pages:	240
Product dimensions:	7.30(w) x 9.20(h) x 0.70(d)

About the Author

Coach, trainer, and fitness guru Holly Rilinger is known as one of the most inspiring instructors in the game. She is a Nike Master Trainer, Creative Director at Cyc Fitness, and the creator of the popular LIFTED class offered throughout New York.
holly.life
@hollyrilinger

Myatt Murphy is a journalist, certified strength and conditioning specialist, and the author or coauthor of twelve books.
myattmurphy.com

Table of Contents

Introduction ix

The Basics

1 Why Do You Really Want to Fly? 3

Draw It Up-Then Dream 3

Get Your Goals in Gear 4

Visualization: See It and Free It! 7

Your Dream Board 12

The Program

2 Mind (AKA Breathe!) 23

What You'll Find When You LIFT Your Mind: The Benefits of Meditation 26

Ready to LIFT Your Mind? Here's How 32

3 Body (AKA Sweat!) 43

The LIFTED Advantage 45

The Basics 50

The Routines 53

Exercise Descriptions 59

Main Exercises 69

Cool-Down Moves 101

4 Spirit (AKA Smile!) 111

The Three You'll Always Need 113

Week 1 Seek It! 116

Week 2 Own It! 121

Week 3 Understand It! 126

Week 4 Lose It! 129

5 Bring It All Together: The LIFTED Program in a Nutshell 137

The Guidelines 137

The Full LIFTED Workout 146

The "Less Time, Same LIFT" Version 147

Lifted for Life

6 Fuel Your Mind, Body, and Spirit 151

The LIFTED Nutritional Lifestyle 151

The Eight That Elevate 154

Beyond the Eight: What Works for Me-and Might Work for You 163

The Recipes 171

Breakfast 173

Lunch 176

Dinner 181

Snacks 185

7 How to LIFT Yourself Higher 187

Seize the Celebration for Two Straight Days 188

How to LIFT Yourself to the Next Level 188

Before You Start 189

LIFT Your Goals Further 191

LIFT Your Dream Board Higher 192

LIFT Your Mind Even Higher 194

LIFT Your Body Even Higher 197

LIFT Your Spirit Even Higher 200

LIFT Your Fuel Even Higher 202

Afterword 205

Acknowledgments 207

Notes 209

Index 213

Editorial Reviews

"Holly is an inspiration, a teacher, a healer...also a motivator, a pal, and an incredibly insightful person. She lifts you with joy, with humor, with strength, and with belief. You will feel her support on whatever journey you're taking."—Kyle MacLachlan, actor

"Holly's commitment to making you feel motivated and powerful is contagious. I loved how connected I felt to my body, mind, and spirit during LIFTED."—Iskra Lawrence, model, body positive activist, and #AerieReal Role Model

"I've trained with Holly on and off for several years now. Even if you feel that the last thing you want to do is work out, with Holly that changes. Her great ability to know exactly what you need makes her a perfect coach and partner. And she is masterful at teaching exercise technique and nutrition."—Matthew Broderick, actor

"Everyone needs Holly's feel-good ethos and coaching in their life. Read this if you've ever wondered how to have more legitimate happiness—and wondered why workouts and clean eating alone haven't gotten you there. The inner life plan Holly shares taps the latest information about the power of fitness and meditation to transform your life in a way that's science-supported, incredibly fun, empowering, and realistic."—Melisse Gelula, cofounder of Well+Good

"LIFTED is a program that can benefit everyone, from a beginner who's on a quest to become a healthier person to the person who's followed a traditional fitness program for years and needs a deeper connection to their why's of complete human performance. I have been in the human performance industry for more than thirty years and today I got started on LIFTED!"—Coach Greg Warner

"Starting your day with Holly is not only a great workout, but a blast of positive energy to get you through your day and feeling good! She truly is one of the best in her field!"—Josh Capon, celebrity chef

"This is a method that leaves your mind, body, and soul feeling-lifted! It's about overcoming your strength hurdles, enforcing and following new habits, and simply making your life better."

—Athleisure Magazine

From the Publisher