Lyngsø Fitness Academy

04/21/2026

Save this if you want to stay lean and defined… without cutting carbs or overcomplicating your meals.

At this stage, it’s not about eating less…
it’s about eating what actually works for your body.

These are the carbs I eat on repeat as a 42-year-old mom of twins to stay consistent, energized, and lean 👇

1️⃣ Sweet Potatoes
Digest easily, fuel my workouts, and keep me full. I batch roast them and use them all week. If I want something sweet, I’ll drizzle a little honey.

2️⃣ Jasmine Rice
My go-to. Simple, predictable, and never leaves me feeling heavy. I use it when I want energy without the bloat.

3️⃣ Berries
Easy win. Fiber, sweetness, and they balance meals without overthinking. Usually in yogurt or as a quick add-on.

4️⃣ Carrots
Underrated. Crunchy, slightly sweet, and great when I want volume without spiraling into snacking.

5️⃣ Sourdough Bread
Fermented = better digestion (for me). I pair it with protein so it actually satisfies me.

👉 Like & comment TEN and I’ll send you my 10 high-protein breakfasts that make staying lean feel simple.

6️⃣ Oats
Warm, filling, and reliable. Always paired with protein so they work for my goals, not against them.

7️⃣ Rice Cakes
Quick + easy. I’ll do Laughing Cow + jam when I want something simple but still satisfying.

8️⃣ Bananas
Perfect pre-workout fuel. Easy digestion, quick energy, no overthinking.

9️⃣ Cowboy Cookies
I eat two every night.
Nothing is off-limits → which is exactly why I stay consistent.

🔟 Popcorn (LesserEvil)
High volume, crunchy, and hits the spot without turning into a spiral.

Carbs aren’t what’s keeping you from a lean, defined body.
👉 Stress, restriction, and inconsistency usually are.

When you choose carbs that work for your body… everything gets easier.

11/30/2021

Do you struggle navigating all the holiday meals, parties and treats while trying to stay healthy,
..end up enjoying yourself in the moment,
..but leave feeling like you fell off the wagon again?

You aren’t the only one.

We’ve all been there.

You start with the best intentions.

But if you’re being honest with yourself…
..do you set such high standards that you set yourself up to fail before stepping through the door?

Guess what?

That’s old news, because I came up with a REAL plan,
..a plan that actually allows you to enjoy the time with family and friends.

Savoring some of your favorite holiday dessert,
..all while staying true to your health game plan and staying in control over the holidays.

Because, let’s be honest.

No one wants to start the New Year looking and feeling your worst.

You deserve better than that.

If you feel like navigating through knowing what’s okay to eat and what’s not feels overwhelming, don’t worry!

I’ve got you.

I created a training called The Willpower Cheat Sheet, where you’ll learn to plan exactly how to navigate these holiday parties and leave feeling like you’ve won the fight.

The key takeaways include:

A simple 5-step framework for how to easily create a game plan for success at each restaurant, party or event (this will come in handy all year round!)

How to escape ‘Black And White Thinking’ and learn to live in the happy, healthy, sustainable gray. (It’s what I live and breathe, so I can tell you it works!)

Why we don’t ride in ‘wagons’, neither should you, and what gets much better results.

After I developed this cheat sheet, not only did I feel like I was having more fun while still sticking to my goals…
..but everyone I taught it to who used it did too!

It’s a liberating feeling knowing you’re in control and don’t have to sacrifice everything good to get to where you want in life.

If you want to know more about The Willpower Cheat Sheet training…

Comment “WILLPOWER” below. I’ll make sure you get a copy of all the training materials.

10/29/2021

I was feeling this transformation today so had to share!!!

𝙄 𝙙𝙤𝙣'𝙩 𝙚𝙫𝙚𝙣 𝙛𝙚𝙚𝙡 𝙡𝙞𝙠𝙚 𝙩𝙝𝙞𝙨 𝙥𝙞𝙘𝙩𝙪𝙧𝙚 𝙣𝙚𝙚𝙙𝙨 𝙖 𝙙𝙚𝙨𝙘𝙧𝙞𝙥𝙩𝙞𝙤𝙣.

This lady is SUCH A ROCKSTAR!

➡️𝚈𝚘𝚞 𝚌𝚊𝚗 𝚜𝚎𝚎 𝚝𝚑𝚎 𝚗𝚎𝚠 𝚒𝚍𝚎𝚗𝚝𝚒𝚝𝚢 𝚜𝚑𝚎 𝚌𝚛𝚊𝚏𝚝𝚎𝚍 𝚏𝚘𝚛 𝚑𝚎𝚛𝚜𝚎𝚕𝚏 𝚌𝚘𝚖𝚒𝚗𝚐 𝚊𝚕𝚒𝚟𝚎 𝚒𝚗 𝚝𝚑𝚒𝚜 𝚙𝚑𝚘𝚝𝚘 𝚊𝚕𝚘𝚗𝚎.

➡️You can see the dedication.

➡️You can see she is in alignment with what she wants and acting in that way to go after it.

She crushes in every way possible and is an amazing example of....

ᑭOᔕᔕIᗷᒪE ᖴOᖇ OᑎE, ᑭOᔕᔕIᗷᒪE ᖴOᖇ ᗩᒪᒪ.

So the question is, what do you want? Decide and get after it.

Can we please give a high five, thumbs up, job well done to this incredible woman right here?

08/21/2021

One if the main reasons I strength train 💪 👇👇
If carrying around (2) 30lb toddlers doesn’t make you strong and burn 🔥 a lot of calories, I don’t know what does!

Moms, toddler biceps are a real thing, am I right?

08/18/2021

Busy Bad A$$, working Mom of 3, 47 years young and finally freed of "diet rules."

Check out what this rockstar has to say 👇

"The GAME CHANGER for me while working with Paul and Angie is how personalized the program becomes.

YOU are the program.

After spending time finally paying attention to my body (energy, hunger, cravings, etc.) instead of someone else’s prescriptively painful and unsustainable program, I was able to develop a meal structure, staple meals, and snacks that work for me and my busy life as a working mom of 3.

In addition, the training (exercise) is very doable - no crazy workouts! I’m 47 years old and lost approximately 16 pounds on my journey thus far."




Drop some 🔥🔥🔥 below if you're down for finding what works for YOU to get results like this badass did.

08/16/2021

𝐇𝐨𝐰 𝐭𝐨 𝐒𝐭𝐨𝐩 𝐒𝐧𝐚𝐜𝐤𝐢𝐧𝐠
𝕄𝕪 𝟝 𝔹𝕖𝕤𝕥 𝕋𝕚𝕡𝕤

Snacking can be a little bit of a problem if you're trying to stay on your macros. The little "𝘣𝘪𝘵𝘦𝘴, 𝘭𝘪𝘤𝘬𝘴, 𝘢𝘯𝘥 𝘵𝘢𝘴𝘵𝘦𝘴" BLTs can add up to a hundred or more extra calories you weren't banking on.

In this video I'll give you my 5 best tips for stopping yourself when you're ready to go ham on your kid's snacks, or maybe even the goodies left out at the office that are calling your name...

▷ https://youtu.be/zsE20UxnX7k

How to stop snacking! Snacking can be a little bit of a problem if you're trying to stay on your macros. The little "bites, licks, and tastes" can add up to ...

08/14/2021

What is all this talk about macros?
If you have followed me for awhile or searched the word diet, most likely the term “macro” has popped up and you have wondered, “So what are macros exactly?”

Having a little science, knowledge background about these big 3 is key when understanding what the body needs and what you prefer to eat. So to keep this easy to understand - Macronutrients (macro meaning BIG) are the nutrients you consume mostly in your diet that make up the bulk of your calorie intake. These big 3 are protein, carbohydrates, and fats.

And keeping track of how many grams of each you consume each day has become part of mindful eating for millions of people. It’s a flexible way to diet that teaches you how to eat nutrient-rich food, as well as things you love like pasta and cookies too. It doesn’t just focus on calories but rather finding a good balance of these nutrients for optimal living.

Our bodies need all three – even carbs 😉. But how much? Well, that depends on factors like lifestyle, s*x, height, weight, chosen diet, and physical activity level. There are tons of calculators out there that can give you a guesstimate!

Protein
Protein is essential for muscles and tissues. Healthy sources include beef, fish, poultry, dairy and eggs. It has 4 calories per gram.

Carbohydrates
Carbs are the preferred source of fuel for your body and brain, so why would we fear them? We need them! Protein helps to build the muscle and the carbs give us the energy to perform in the gym. Healthy sources include whole grains, beans, rice. veggies and fruits. A gram of carbs also has 4 calories.

Fats
Yes, our bodies really do need fats – the good kind, that is. Healthy sources include olives; olive, coconut and peanut oil; avocados; and nuts and nut butters. Each fat gram contains 9 calories.

Tracking macros can be an effective, simple way to observe what you eat. It’s certainly going to keep “top of mind” what you’re putting into your body, and that’s always a good thing.

I understand this can be confusing though. So if need more help, check out the link in my bio and schedule a time to chat! This process of looking at food and the understanding behind it has freed my mind and so many others of that good/bad mentality with our eating.

08/12/2021

Never would I ever have taken off work to do something for myself during a work week, let alone the beginning of a week like a Tuesday when there is “so much to be done.”
The busy, over achiever mindset sabotaged me for so long. If I wasn’t constantly in motion, crossing things off my list, or viewed as someone who was always doing “something,” then I wasn’t trying hard enough; I wasn’t good enough.
I “thrived” off of having things to do whether that be professionally, taking care of the home or out socializing.
But that busy mentality, it left me feeling empty, sad, and questioning, “what am I really doing with my time?” What about being busy is attractive? How does that make me magnetic, a better leader, coach or mom? It doesn’t. It sets unrealistic expectations for myself and those I surround myself with.
The achiever mindset didn’t serve me physically or emotionally, it caused an additional stress in my life, one that I created. And here is what I realized.
I don’t want to be remembered as the mom who had to empty the dishwasher before playing blocks. Sweep the floor before playing outside. Or answer one last message or email before we snuggle. My children, husband and clients won’t remember me for the amount of times I do these tasks; they are not keeping score, so why was I?
They will remember me as someone who shows up powerfully each day with an energy and vibrancy that is intoxicating. Asking, “how do I get some of that?”
I want to be remembered as someone who creates a life for myself where I am present in every moment, value time spent on myself and family above all else, and who prioritizes taking action on things that add to the quality of my life.
Being at the zoo on a Tuesday, holding hands with my boys, and watching them feed the llamas… nothing feels more right. When you feel aligned with who you want to be and how you want to show up, saying no to the achiever mindset becomes easy.

08/12/2021

My meal prep method 👇👇👇
It’s simple, easy and makes it effortless to structure your day around food that will keep you lean and full of energy!
📣📣And in case you missed it on my story, click the link below in the comments and check out my FREE Meal prep in a Flash Guide📣📣📣

If you like what you see here, don't forget to like the video and subscribe. I really appreciate you checking it out!🔴 SUBSCRIBE HERE: 🔴https://www.youtube...

08/12/2021

𝐖𝐡𝐚𝐭 𝐢𝐟 𝐰𝐞 𝐝𝐢𝐭𝐜𝐡𝐞𝐝 𝐭𝐡𝐞 𝐬𝐜𝐚𝐫𝐜𝐢𝐭𝐲 𝐦𝐢𝐧𝐝𝐬𝐞𝐭 𝐟𝐨𝐫 𝐠𝐨𝐨𝐝?
Rather than having this scarcity mindset👇
▪️“𝘐 𝘥𝘰𝘯’𝘵 𝘩𝘢𝘷𝘦 𝘦𝘯𝘰𝘶𝘨𝘩 𝘵𝘪𝘮𝘦…” to work out, eat right, or pay attention to their loved ones.

▪️“𝘐 𝘥𝘰𝘯’𝘵 𝘩𝘢𝘷𝘦 𝘦𝘯𝘰𝘶𝘨𝘩 𝘮𝘰𝘯𝘦𝘺…” to exercise, buy those groceries or help others.

▪️“I 𝘥𝘰𝘯’𝘵 𝘩𝘢𝘷𝘦 𝘦𝘯𝘰𝘶𝘨𝘩 𝘦𝘯𝘦𝘳𝘨𝘺…” to get to where I want to be.
➡️we committed and switched our mindset to one of 𝙖𝙗𝙪𝙣𝙙𝙖𝙣𝙘𝙚. One where we see our environment and world as one that supports and gives us the tools to be 𝙚𝙭𝙘𝙚𝙡𝙡𝙚𝙣𝙩 in all areas of life.
We take 𝐟𝐮𝐥𝐥 𝐨𝐰𝐧𝐞𝐫𝐬𝐡𝐢𝐩 𝐚𝐧𝐝 𝐚𝐜𝐜𝐞𝐩𝐭 𝐫𝐞𝐬𝐩𝐨𝐧𝐬𝐢𝐛𝐢𝐥𝐢𝐭𝐲 for taking care of ourselves and see all the tools that are right in front of us making it possible to live an exceptional life.
We 𝗰𝗿𝗲𝗮𝘁𝗲 𝗮 𝘀𝘁𝗼𝗿𝘆 𝗳𝗼𝗿 𝗼𝘂𝗿𝘀𝗲𝗹𝘃𝗲𝘀 that our day gives us the EXACT amount of time we need to be 𝗳𝗶𝗲𝗿𝗰𝗲𝗹𝘆 𝗳𝗶𝘁. We make decisions based on what we 𝗪𝗔𝗡𝗧 and then take actions to get it.
If you are someone who has said these words, “𝙸 𝚍𝚘𝚗’𝚝 𝚑𝚊𝚟𝚎 𝚝𝚒𝚖𝚎/𝚖𝚘𝚗𝚎𝚢/𝚕𝚘𝚟𝚎/𝚎𝚗𝚎𝚛𝚐𝚢/𝚐𝚘𝚘𝚍 𝚕𝚞𝚌𝚔/𝚎𝚝𝚌”, then take a step back and reflect on all the goodness in your life because it is there. We just have to see it. And once you do, you can’t 𝗨𝗡𝗦𝗘𝗘 it. 𝘈𝘯𝘥 𝘵𝘩𝘦𝘯 𝘦𝘷𝘦𝘳𝘺𝘵𝘩𝘪𝘯𝘨 𝘪𝘴 𝘱𝘰𝘴𝘴𝘪𝘣𝘭𝘦. The power you will generate when you start to see your world this way will make living truly Bad A$$ with what you have.
𝙆𝙣𝙤𝙬 𝙬𝙝𝙤 𝙮𝙤𝙪 𝙬𝙖𝙣𝙩 𝙩𝙤 𝙗𝙚. 𝙏𝙝𝙚𝙣 𝙙𝙤 𝙬𝙝𝙖𝙩 𝙩𝙝𝙖𝙩 𝙥𝙚𝙧𝙨𝙤𝙣 𝙙𝙤𝙚𝙨 𝙩𝙤 𝙝𝙖𝙫𝙚 𝙬𝙝𝙖𝙩 𝙩𝙝𝙚𝙮 𝙝𝙖𝙫𝙚. 𝙎𝙩𝙖𝙧𝙩 𝙬𝙝𝙚𝙧𝙚 𝙮𝙤𝙪 𝙖𝙧𝙚. 𝘼𝙣𝙙 𝙖𝙡𝙬𝙖𝙮𝙨 𝙗𝙚 𝙜𝙧𝙖𝙩𝙚𝙛𝙪𝙡.

08/12/2021

Banana 🍌 bread 🍞 MAKEOVER recipe -
And it’s Only 108 calories per slice 🎉
This recipe is super healthy and so easy to make!
Macros, ingredients, and how I served it up is on my Instagram page today! (Link to insta is in my bio!)

In this episode you'll get a healthy and easy banana bread recipe! And believe it or not, this recipe is just 108 calories a slice. 🔴 SUBSCRIBE HERE: 🔴http...