Cover image for Lifted : 28 days to strengthen your body, focus your mind + elevate your spirit / Holly Rilinger with Myatt Murphy.
Title:
Lifted : 28 days to strengthen your body, focus your mind + elevate your spirit / Holly Rilinger with Myatt Murphy.
ISBN:
9780738219943
Edition:
First Da Capo Press edition.
Publication Information:
Boston, MA : Da Capo Life Long, 2017.
Physical Description:
xii, 222 pages : illustrations ; 24 cm
Abstract:
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!
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Summary

Summary

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.


Author Notes

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

Introductionp. ix
The Basics
1 Why Do You Really Want to Fly?p. 3
Draw It Up-Then Dreamp. 3
Get Your Goals in Gearp. 4
Visualization: See It and Free It!p. 7
Your Dream Boardp. 12
The Program
2 Mind (AKA Breathe!)p. 23
What You'll Find When You LIFT Your Mind: The Benefits of Meditationp. 26
Ready to LIFT Your Mind? Here's Howp. 32
3 Body (AKA Sweat!)p. 43
The LIFTED Advantagep. 45
The Basicsp. 50
The Routinesp. 53
Exercise Descriptionsp. 59
Main Exercisesp. 69
Cool-Down Movesp. 101
4 Spirit (AKA Smile!)p. 111
The Three You'll Always Needp. 113
Week 1 Seek It!p. 116
Week 2 Own It!p. 121
Week 3 Understand It!p. 126
Week 4 Lose It!p. 129
5 Bring It All Together: The LIFTED Program in a Nutshellp. 137
The Guidelinesp. 137
The Full LIFTED Workoutp. 146
The "Less Time, Same LIFT" Versionp. 147
Lifted for Life
6 Fuel Your Mind, Body, and Spiritp. 151
The LIFTED Nutritional Lifestylep. 151
The Eight That Elevatep. 154
Beyond the Eight: What Works for Me-and Might Work for Youp. 163
The Recipesp. 171
Breakfastp. 173
Lunchp. 176
Dinnerp. 181
Snacksp. 185
7 How to LIFT Yourself Higherp. 187
Seize the Celebration for Two Straight Daysp. 188
How to LIFT Yourself to the Next Levelp. 188
Before You Startp. 189
LIFT Your Goals Furtherp. 191
LIFT Your Dream Board Higherp. 192
LIFT Your Mind Even Higherp. 194
LIFT Your Body Even Higherp. 197
LIFT Your Spirit Even Higherp. 200
LIFT Your Fuel Even Higherp. 202
Afterwordp. 205
Acknowledgmentsp. 207
Notesp. 209
Indexp. 213

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