Hey there, Week 4! Who opened the newsletter that went out yesterday?? In there, I asked you to give me one thing and in exchange, I made a pretty big promise that would benefit you BIG TIME! Today’s the start of that….this workout utilizes dumbbells so you can crush this booty burning lift from at home or in the gym! You’re going to love the way it makes you look and feel!
WORKOUT NOTE: For unilateral exercises that are performed separately on the right and left side (ie: lying clam raises), 20 reps = 20 reps each side
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Meal Prep Monday Tip: Meal Prep Monday was created to help make healthy eating more enjoyable and easy for you! Nutrition, specifically proper nutrition, shouldn’t be a struggle, but if it is for you, I’m here to help alleviate that stress! This week, I’m talking about three things you can have on hand to whip up quickly to combat craving. Oh yes…cravings! It’s not so much about kicking cravings all together as it is learning how to deal with them when they arise. My best suggestion is to have healthy items in your pantry/refrigerator to satisfy while staying on track. Below, you can find 3 treats to tantalize your taste buds while keeping that waistline trim!
Cravings? Your 3 Healthy Satisfying Solutions:
(1) VEGGIE CHIPS
Not the ones from the bag, but homemade veggie chips are a delicious, salty snack that can satisfy the craziest of cravings. You may be familiar with one of my favorites: Garlic & Parm Kale Chips found in the Guilt Free Food Guide. Simply slice your favorite veggies very thinly, toss them in olive oil then bake at 375 for around 20 minutes to create some concoctions you’ll love!
(2) HERBAL TEA:
Herbal teas are great solution to satisfy your cravings because it provides a lot of liquid to the body in addition to providing a yummy taste. Did you know that the hunger and thirst sensors stem from the same location in the brain?? The two signals are often misconstrued, so when you’re craving food, your body may actually just be thirsty.
(3) NATURAL ITALIAN ICE
You can find the recipe to this super sweet yet totally on track treat in this week’s most recent newsletter…check those inboxes or sign up below if you haven’t already!
Daily Challenge: Weekly goals are the best…they’re short term, so we can create immediate action steps to reach them! What are your goals for the week?? Share them & see how you can support your fellow community members in reaching theirs! #LGAccountability
Song of the Day:
Does anyone else just love rap music on leg day?!
“Energy” -Drake
^^Adding gym jams your playlist^^
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My gym doesn't have a step, is there a modification to the side step up your can recommend?
I know this is late in the day but I just used the edge of a treadmill because my little work gym didn't either. I also saw girls using an actual stair to step up on.
Can't believe it's already week 4! So ready to give it my all in these workouts!
Me gym doesn't have a step either so stack up 25lb plates. Usually 4 or 5 plates will get me the height I'm going for. Hope this helps! 🙂
Oops my*
I cannot do the overhead squats. It's like my body just won't do it. I've tried and tried and it just feels awkward and my form is horrible. Any tips?
I find these adjustments/modifications help with overhead squats!
1. If using a barbell, use a really wide grip – this helps with balance! If using dumb bells, again hold them at more of an angle outwards.
2. Do a squat then do an overhead press with the weights as two separate moves. As you get more comfortable with the moves, slowly practice moulding the moves together e.g. start the overhead press earlier as you're coming up from the squat.
It is an awkward move though so don't be discouraged! Practice is everything! Hope this helps a bit! xx
Thanks for the tips! I use dumbbells and know I can do a squat with an overhead press so I will use your advice and try working on molding them into one!
Renae, I have the same problem! I have to either use 5lb weights or just none at all and put my hands up.
Renae, me neither!
Lenzi, thank you! I tried without weights & it was still possible, yet challenging.