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NOTE: All my blog challenges typically utilize gym equipment. My philosophy in helping women achieve strong, fit and lean bodies is to use weight training. Because so many of you do not have access to the gym, I will also include home workout modifications for each exercise! If you would like to see photo demonstrations of each exercise, you can find them in the “exercise photo guide” at the back of my Fit For Life ebook. The only equipment needed at home will be a set of dumbbells and a resistance band.
What’s the ConfidenceKini Challenge?? Click here for more!
ConfidenceKini Body Tip of the Day: Let’s talk…protein! While we are on the topic of why I think weight training is essential for building a fit body, protein is a nutritional component that plays an important role in helping us recover from our weight-based workouts by helping build back up boken muscle fibers ((something that naturally occurs during a workout)); this then shows the physical results we worked hard for. In the ConfidenceKini Success Tips post ((you can read that here)), I suggested you set goals. Setting goals is key because we can then reverse engineer a plan to get us where we want to be. The wonderful thing is that many of us have common physical goals: increase muscle to create a strong and fit body and decrease fat to see muscle definition. Protein is a macronutrient that is really going to help us achieve those physical results, so, I suggest including protein at each meal and snack during your day. A general recommendation for protein is to take in each day 1 gram of protein per body pound of weight. A 130lb woman should try to eat 130g of protein per day, which is a little over 25g of protein per meal if she’s eating 5 smaller meals per day, which is what I prefer. A lot of women like to add in a protein supplement; this is something I do either at the end of a workout or in a breakfast smoothie (( you can watch
this video for my take on which protein product is best )). Overall, protein is a part of your meal that can be looked at as the “help me get fit” macronutrient, so it’s a great place for us to focus on nutritionally!
Daily Challenge: Tasty Tuesday: make a delicious, protein-packed meal today & share it with the community! Maybe try a new recipe or spice! Be sure to see what other members are making for some foodie-inspiration.
A healthy chicken burrito bowl is one of my favorite protein-packed meals & very often, my post-workout meal because it’s so filling and nutrient dense =see ya never night time cravings
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Hi, for anyone that doesn't have access to a gym or just wants to be able to workout from home sometimes, that was me. So about 8 months ago I bought Lauren's Fit For Life ebook. Honestly, it's one of the BEST fitness products I've ever bought! There are photos of all different kinds of weight lifting exercises that you can either do with hand weights or exercise bands. Plus she gives you workouts for beginner, intermediate and advance stages and a lot more get in shape info. And in keeping with Lauren's style she offers a great product at a crazy good price! It's helped me lose 19 lbs and get a more positive outlook on life. Why are you still reading this…go buy Fit For Life!!!
Thanks Lauren for inspiring us all to not just look better but be better:)
Hi Kelly! Aw, thank you for your sweet comment! I'm so happy it made such an impact in your life! 19 lbs – wow, great for you!!
XO
What size barbells do you recommend for the at home modifications? I'm so glad you are adding the at home modifications! I have some equipment that I can use at home but not a lot. I would still like to add some of the confidence kini challenge workouts to my current routine. I currently use 5 pound weights for certain arm moves and 8 pounds with ones that I am a little stronger and have better form with. I just increased to using the 8 pounds this week and did 1 set of reps with 5 and 2 sets of reps with 8. I felt it was challenging enough but still felt pretty good. How often do you encourage adding more weights and in what increments?
Hi Lauren!! I wanted to get a screen shot/printout of the week one schedule for #LGTEAMKINI. I printed it out for my book and can't find it on the home page. Is there another place I could look? Thank so much!! So excited for week 2 of this challenge.
**Denise Ford**