Lehner Fitness

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5 MINUTES TO FEELING GREAT! Is stress making you tired, bloated and frazzled? It’s time to take back control! My brand-new ebook, Unplug, will help you unlock your body’s power to feel better and get even better results from your fitness/nutrition! in just a few minutes a day.... Stress can do a real number on your health over time, it can add inches to your belly and lead to (among other things!) high blood pressure, diabetes, chronic aches and pains. But it IS possible to work with your body’s hormonal system so that stress doesn’t work AGAINST you. Unplug will teach you: Breathing techniques to unlock your body’s natural relaxation response. Tips for building a body that’s resilient, lean and strong. Mindset shifts to help you find focus (and keep it). Stress prevention tips to keep you on-track and have more fun! It’s amazing how much better you can feel when you learn to put the power of your body’s built-in systems to work to help you relax, restore, and rejuvenate! Get your copy of Unplug and see for yourself! (It’s only available for FREE for a little while, so be sure to download today!)

If you crave comfort food when you’re stressed, you are NOT alone! But before you decide to indulge in those high-calorie goodies, here’s something really important you need to know When you’re stressed, those foods are MORE apt to cause weight gain than when you are NOT stressed.... Australian scientists recently published a study that showed your stress level affects you right down the molecular level in your brain! They discovered a pathway controlled by insulin that’s behind the added weight gain. The researchers called this effect a vicious cycle. It works like this: stress causes high insulin levels which can make you hungry. But according to this study, that same high insulin level that makes you hungry also can cause you to store MORE fat and also release even more insulin to gobble up the extra blood sugar in your system from the high-calorie foods. There’s a two-fold takeaway on this one! Do your best to reduce stress to keep your insulin levels down Don’t have tempting high-calorie foods around, because your willpower is definitely decreased when you’re stressed. Join our online coaching group to surround yourself with motivated individuals who want to achieve higher levels of health and well being. Accepting 8 more for October start date! REFERENCES: www.sciencedaily.com/releases/2019/04/190425143610.htm www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30185-8?

Don’t you hate it when you bring home avocados that aren’t ripe yet and then when you go to check on them, they are OVERripe. Gah! I’ve got two tips to help you find avocados that are at the perfect level of readiness! Press down very lightly on the top of the avocado, right beside the stem. Use about the same pressure you’d use on a computer mouse. If it gives easily and doesn’t leave a dent, it’s ready to eat. ... If it leaves a dent, it’s probably overripe. Flick the little stem at the top of the avocado. If it comes off easily and you seen green flesh under it, the avocado is ripe. But if it doesn’t come off or you see brown under it, it’s either not yet ripe or overripe. These two tips are preferable to squeezing the avocado, which can bruise the fruit you’re planning to eat. Was this tip helpful Let me know below... Enjoy!

Vacation time: Mountains or the beach?

Who’s your favorite character on How I Met Your Mother? Who’s your favorite character on How I Met Your Mother?

Would you rather have more TIME or more MONEY? Would you rather have more TIME or more MONEY?

If you could pick ONE superpower, what would it be?? (answer in a gif) If you could pick ONE superpower, what would it be?? (answer in a gif)

Is stress sabotaging your results? It can. In fact, it’s one of the most overlooked factors when it comes to getting results with your fitness and wellness program. That’s why I am SO EXCITED to finally announce the release of my brand-new ebook, Unplug!... And guess what? You can download it for FREE right now! Stress affects your body on a hormonal level, disrupting your blood sugar, heart rate, blood pressure, and more. Over time, this can add up to chronic problems that can detrimentally impact your health, mood and weight. The good news is that there are things you can do to help stop stress in its tracks. My new ebook outlines some of the QUICKEST ways to tap into your body’s natural relaxation response: Breathing techniques to help you feel calm in minutes. Tips for building a resilient body. Mindset shifts to help you find focus. Stress prevention tips to keep you on-track. It’s only available for FREE for a limited time... so be sure to get your copy today! (It’s my gift to you!!!) Grab your copy right now

So, how do you like YOUR Bananas?!?!? Generally, the less ripe bananas are, the more fiber they have and also the more prebiotics, they have (which help feed the good bacteria in your digestive system)! The riper your bananas get, the more SUGAR they contain (and the lower their vitamin and mineral content). ... The ripest bananas are best used in cooking (hello banana bread!) they can also be a way to add sweetness instead of using sugar. How do you like to eat them? Let me know below!

It’s time to take a shower but as soon as you turn on the faucet, you realize there’s no hot water. None. What do you do? Do push through the freezing cold water and get in there, so you can feel nice and refreshed afterwards? Or do you wait until later? Maybe it depends on what you’ve got going on that day...... If it’s a regular day, you might decide you’re not that dirty and you can wait till later to shower. But what if it’s a special occasion? Say you’re going out to celebrate a friend’s birthday or you have an interview for your dream job. In that case, taking the cold shower might be worth it. The water feels the same in both cases, but it’s what we’re focused on that makes it more (or less!) tolerable. If we focus only on the discomfort the few moments we’re actually IN the shower, feeling that freezing water beating down on us then it doesn’t seem worth it. But if we focus on the outcome how we feel AFTER then we’re more willing to experience the temporary discomfort. It’s like that with almost everything that takes us out of our comfort zone. For example . If you want to take a new class, the first couple times you attend you might feel uncomfortable and even a little nervous. If you only focus on that short period of nervousness, you probably won’t take the class. And you’d miss out on everything you’d learn and the new, amazing people you would meet. But if you’re focused on the outcome why you want to take the class in the first place that tiny bit of discomfort is definitely worth it! The Takeaway: Sometimes we get so focused on the temporary pain that we completely forget about the gain Focus on the big picture and make it happen! Is there a situation in your own life that comes to mind? Where do you need to refocus on the outcome instead of the temporary discomfort? Remember: Don't Give Up What You Want Most, For What You Want Now

Do you spend a lot of time outdoors? A new study shows that spending just 20 minutes in nature can cut your stress-levels, in a BIG WAY! This study, which was published in a medical journal called Frontiers in Psychology, looked at exactly how much time you need to be outside to get the biggest stress-relieving bump. Scientists had people spend 10 minutes or longer outside in public parks or green areas near their work, for 3 days a week over the course of 8 weeks. ... The study subjects could walk, sit, or otherwise engage in nature but they couldn’t read or be on their phones. Before and after each of their nature breaks, researchers measured their levels of the stress hormone called cortisol. The Results: people who spent just 20-30 minutes in nature showed the biggest drop in cortisol rates! The takeaway: the next time you need to take a break or de-stress, try going outside for a little 1-1 time with nature. You’ll probably notice you feel a lot better in just a little time. Are you spending 20 minutes outside at least 3 days a week? Let me know below... REFERENCE: www.health.harvard.edu//a-20-minute-nature-break-relieves-