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

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

by Holly Rilinger, Myatt Murphy


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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: Hachette Books
Publication date: 06/06/2017
Pages: 240
Sales rank: 233,575
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.

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

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

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