LS Fitness

Lawrence Serrahn on Instagram: "The Best Squat You're Not Doing. •Don't remember where I learned this one, but it's a high ROI exercise. •Let's call it an Assisted Squat w T-Spine Rotaion. •Excellent patterning exercise to improve your Squat... Lawrence Serrahn shared a post on Instagram: "The Best Squat You're Not Doing. •Don't remember where I learned this one, but it's a high ROI exercise. •Let's call it an Assisted Squat w T-Spine Rotaion. •Excellent patterning exercise to improve your Squat. •Give it a try- I guarantee you wil...

Saturday Rise And Rise 🔝

Who you allow into the circle of your life will make the difference in the quality of your life.

Coach Lawrence ❤️

- by
Eating an adequate amount will certainly help your metabolism…

But that’s not the real magic behind eating more and getting leaner.

Most of the time it’s a matter of consistency.

Shockingly, it’s easier to stay consistent when you’re eating more than a 2 year old.

The calorie requirements of a 2 year old are about 1,000 - 1,400 calories per day.

Hopefully that puts things in perspective.

Fuel your body appropriately and it may feel like magic when it’s really just logic 🥲

Much love,
Coach Mike

- by
There is no easy path in life – choose your hard 👆🏽

How does this pertain to mind body connection?

When you look at the grim statistics of depression, diabetes, cancer, and heart disease you may be dismayed 😧 but when you see the future it is catastrophic!!

The statistic modeling shows that there will be a 35% increase in depression, diabetes, and heart disease, and a doubling of Alzheimer’s and other dementias by 2050.

This is just a calm before the real catastrophe.

I decided for myself, and on this platform to be BOLDER.

Our default, some would call it “easy path” is not working.

It’s truly not our fault —I think we all want the best for our minds and bodies and for the future generations, but we’ve never been taught how to actually create the best life to support that.
Instead, we crave the wrong things which intern make us crave more of the wrong things, and let us down this path.

It’s time to wake up and change our path. It’s going to be hard but from personal experience and from scientific studies – – it’s the only way out.

- .stacy.nd by
The more time that you spend on these things, the less money you will need for the other healing tools and modalities.

Get back to basics, these are what count and these are what is going to get you from point A to point B when it comes to healing.

They are also going to be the building blocks that are going to help you stay there once you get there. ✨

- by
You don’t RDL 120 LB dumbbells and the next morning wake up with a more muscular ass and hamstrings. If it were that easy, there’d be no limit to how much muscle you can grow and anyone who had ever attempted to lift heavy would be enormous. It’s a long and tedious process that requires many pieces to be in place simultaneously. One of the biggest factors is how much you eat. As a complete novice, you can grow some new muscle almost any way you lift, but the growth won’t persist for more than a few months unless food quantity increases. If you’re more intermediate, you’d have to be at least at maintenance calories and be training harder than before to get a small amount of visible new muscle. As you advance your training experience, you have to be in a surplus of calories to see any meaningful growth. There are strong intentions behind growing muscle and as nervous as some folks are, the benefits of muscle are undeniable. Chase as much of it for as long as you can.

- by
I’m not saying you shouldn’t set goals.

I’m saying they’re meaningless unless you actually do the work.

And if you fixate on the outcome, you may never be satisfied.

Immerse yourself in the process and the goal will sort itself out.

Enjoy Every Moment.

The Secret To Having It All
Is Knowing That
You Already Do.

Coach Lawrence ❤️

- by

Monday Rise And Rise 🔝

Starve Your Distractions.
Feed Your Focus.

Coach Lawrence ❤️

- by
Want to know why diet is the strongest factor that influences the human microbiome? The answer is that 95% of our food comes from the soil. The health of the soil basically determines the health of the population. We do not need research on probiotics or Novel therapeutics. We simply need to fix the agricultural industry and shatter the monopoly that the seed manufacturers have on the industry.

Sunday Rise And Rise🔝

Surround Yourself
With People
That Get It.

Coach Lawrence ❤️

Saturday Rise And Rise 🔝

Simplicity Is
The Ultimate
Sophistication.

Coach Lawrence ❤️

- by
The Academy of Nutrition and Dietetics (“AND,” the world’s largest organization of food professionals, which is seen as an authority in food policy-making and influences the development of the US dietary guidelines) has a “symbiotic relationship” with multinational ultra-processed food, pharma and agribusiness companies (“BigFPAs”), according to a study published recently in PHN. The study suggests AND (i) accepts millions of dollars from BigFPAs and has policies to provide favors and benefits in return at the expense of public health, (ii) invests in BigFPAs, (iii) has its leaders employed by or consulting for BigFPAs, and (iv) has discussed policies to fit the needs of its BigFPAs.

The study is based on a five-year investigation by public health scholars and US Right to Know, a nonprofit investigative public health group that obtained tens of thousands of pages of internal AND’s documents through state public records requests.

AND has been repeatedly criticized for its close ties to BigFPAs, and for acting as a “pro-industry voice” with policy positions that sometimes clash with its mission to improve health globally. The study, which provides the most comprehensive reporting to date on AND’s financial dealings, reports that AND accepted more than $15 million from BigFPAs between 2011-2017.

Also, recent studies mentioned in the report provide strong evidence that ultra-processed foods are increasing rates of multiple diseases and all-cause mortality. Yet, people are confused about these risks, primarily because they are being deliberately misled by BigFPAs, which profit from an industrial food system, influence science and policy efforts aimed at protecting health, and capture health professionals and institutions as vehicles to achieve their policy goals. For instance, AND helps to mainstream nutrition advice that often dovetails with corporate product defense messaging: AND doesn’t offer advice about particular foods to avoid; instead, it promotes the messaging of the BigFPAs claiming that classification of specific foods is overly simplistic—even though strong scientific evidence links processed foods to m

- .b.e.n__t.a.p.p.e.r by

- Dr. James DiNicolantonio] by
Everything starts in the mind. Believe 100% that you can do anything you set your mind to as long as you put in consistent effort. If you work hard you can accomplish anything. Dr. James DiNicolantonio]

- by
You may tell me that it’s easier said than done, or it’s not that simple or how about food addiction or your unhealthy spouse or stress or whatever.

These are all true challenges, but at the end of the day, getting metabolically healthy is 100% a result of YOUR food decisions today and every day.

You can blame whatever you want but it remains your responsibility to do something about it if you don’t like being obese, if you want to get rid of your high blood pressure, prediabetes, type 2 diabetes, fatty liver or any metabolic health issue.

Between your unhealthy and healthy self is a very thin paper wall that looks like a concrete wall. You just have to push a little and it will break open and you will find your healthy and happy self on the other side.

Consistent, simple, daily actions will compound to amazing health. Start making better food choices.

Stay protein centric. Avoid sugar and refined carbs like your life depends on it. Soon enough, your body will switch its energy source from carbs to fat (from your food or your body fat). This will lead to lower baseline insulin and lower inflammation. The end result is weight loss and reversal of type 2 diabetes, high blood pressure and other conditions.

- by
If you have a goal to get in your best shape in 2023 read this:

Make this year the year you play the long game.

No more fast methods or quick fixes.

No more fad diets or detoxes.

Stop trying to speed up the process and play the long game.

You overestimate what you can do in 6 weeks and underestimate what you can do in 1 year.

Focus on habits over outcomes. Identity over tactics.

It takes 1 day to get started.

It takes 7 days to get momentum.

It takes 21 days to start a habit and 90 days to start a lifestyle.

It takes 1 year or longer to change your identity.

Lastly, if this has been a problem that you've been dealing with for the past few years get professional help.

Don't be too proud to try doing this on your own again.

Find someone who's been there and helped others achieve your goal. Invest in yourself.

Have a great start to the new year.

My hope for you is that you feel the difference that having a fit body can have on your life.



Ps. If you liked this post you’ll like my newsletter. Every week I give tips on how to burn fat, increase energy & build a confident body. Join 49,000+ high performers by clicking the link in the bio.

Sunday Rise And Rise 🔝

Lost Days Hurt You More Than Successful Days Help You.

Don't Put Up A Zero.
Don't Let Losses Eat Into Your Compounding.


Coach Lawrence ❤️

Sunday Rise And Rise 🔝

Dream Big.
Start Small.
Act Now!

Coach Lawrence ❤️

- by
2 hours of walking = 39% lower all-cause mortality rate?!? YUP…

Whether you're looking to boost your cardiovascular health, strengthen your bones, or just relieve some stress, walking has got you covered.

The best part?

👉🏼 You don't need any fancy equipment or a gym membership to get started - all you need is a good pair of shoes and the motivation to move.

All it is is putting one foot in front of the other…

Walking has been a part of human history for as long as we have existed…

In fact, it's one of the oldest forms of exercise known to humankind. 🤯

From ancient civilizations to modern times, people have always used walking as a way to stay active and healthy.

In ancient Greece, walking was considered an important part of a healthy and balanced lifestyle. The philosopher Plato even went so far as to say that "Walking is the best possible exercise."

In the Middle Ages, walking was often the only form of transportation available, and people would walk long distances to get from one place to another.

Today, walking became popular as a form of leisure and exercise.

I enjoy sunrise or sunset walks on the beach…

Barefoot and taking in the fresh air…

It’s really a 3 in 1 hack. 🎯

I’m getting the benefits of vitamin D, grounding and breath work.

We all have time for at least a 10 minute walk but I know the struggle of getting yourself to do something…

So try this… 👇🏼

Make a commitment to yourself and comment below when you will take your walk today or tomorrow. Hold yourself accountable ✅

PMID: 12824093

- by
Yo!! As I look over the past year and I think about the projects I’ve worked on, the one I’m most proud of is…me!

With experiencing some very high highs and extremely low lows this year, I’m still here. And even better than before.

I feel like I’m in a major transition right now.

One minute, I feel like I got a good grasp of what I’m doing. The next, I have NO CLUE what’s going on! Things feel like they’re going very slow and super fast at the same time. There are times where I feel like I’m just floating. Some days, I don’t know which way is up. Other days, I feel like I am exactly where I’m supposed to be.

I don’t know what “Me” looks like tomorrow or even later on today. And that’s ok. But, we’re working on it. 😉

And I can’t wait to see what me looks like in 2023.

Friday Rise And Rise🔝

Wealth Is Time, Freedom, Options And Health.

Coach Lawrence ❤️

- by
Media, Big Pharma, the CIA - the list goes on and on and on🇺🇸

- by
Before you worry about your “adrenals”, be sure you’re not overloading yourself with outside chemicals.

If your daily cycle is pure caffeine until the evening, and then wine until bed, you’re bound to feel like s**t.

Always search for the simple answer, not the complicated one.

Love you,
Coach J
Anyman Fitness

- by
Breakfast sets the tone 👆🏽

Protein is all the hype right now and while it’s not the ONLY nutrient to focus on for hunger hormones, mood and gut health- in the morning —this is key.

✅ The science shows that amino acids (the building blocks of protein) act as appetite suppressants and promote the urge to move.

✅ Thare also potent stimulators of dopamine (for a motivation and energy boost)

✅ Circadian style fast, a little movement + natural light ☀️ then break the fast with a protein rich meal.

🥗

Examples include a tofu, egg, or black bean scramble with veggies.

A probiotic Greek yogurt, topped with fruit and nuts

A healthy fruit and vegetable shake with protein powder.

Cut cucumbers, tomatoes with cottage cheese.

Simple and delicious.

As we move into the new year, we need more simple techniques to “save ourselves”

Thank you for your interest in the mind-body connection and happy early new year ❤️

—————

To work with me DM, “one on one wellness consult” to apply

To join our free newsletter, with more in depth info, discussion, reviews, and of course memes -sign up at Amy mdwellness.com/newsletter

To pre-order my new book “I’m so effing hungry” go to Amy mdwellness.com/book

Thursday Rise And Rise 🔝

See Every Day As
An Opportunity
To Better
Yourself.

Coach Lawrence ❤️

- by
What do you REALLY want for your health?

Your answer to this question clarifies the path that you need to take. Whether it’s easy or hard, it doesn’t matter. If you want to be healthier, you must behave and eat like a healthy person. There will be many obstacles along the way, but is there anything worth having in life that comes easy?

If you start making excuses, you don’t REALLY want it, or you want something else more than your health.

I don’t downplay the stronghold of food addiction, which tends to be sugar and refined carbs in general, the root of many health issues.

The drug you seek, sugar, is addictive and destructive of your health. Quitting it will feel a million times better than the temporary mental reward that you get after consuming it.

I hope you don’t stand in your own way. Nothing else can stop you.