All Posts By

Lauren Gleisberg

4 STEP FOOL-PROOF PLAN TO GET BACK ON TRACK

First off, there is really no such thing as “getting off track” or “back on track” when healthy living is your lifestyle. Every treat meal, time taken off from the gym, lazy day, etc. is all just part of the balancing act. After a holiday, vacation or extra relaxing weekend in which I ate more and worked out less than usual, I use this 4 Step Fool-Proof Plan to get back into my routine. This seriously works every time for me!

Here are the 4 steps I take (and the order I complete them in) to get back in the swing of things!

lauren gleisberg black lululemon leggings

4 STEP FOOL-PROOF PLAN:

1. SPARK MOMENTUM WITH A SIMPLE TO-DO LIST

Start your day by making a to-do list but the first 3 items should be tasks you can complete in just a few minutes. This trick is all about momentum. When you accomplish a few things, you ignite the fire to continue achieving. Check, check, check on the to-do list first thing in the AM and you’re onto bigger and better things.

Examples of these simple tasks include: making the bed, unloading dishwasher, washing kitchen counters, picking up downstairs, popping in a load of laundry…. this kickstarts momentum and helps me complete “bigger” items.

 

2. INCREASE YOUR LIQUID INTAKE (lemon water!)

This is a reduce the bloat and feel good tip. If you’re like me, you enjoy treats and you may be reading this list because you’d done exactly that recently. No biggie! Today, focus on drinking a little extra water. This will help flush out the toxins and extra fluid (from the sodium) your body may be holding onto today. 

Personally, I like to add in lemon water… actually my fav right now is lemon water with strawberries infused. This acts as a natural diuretic to further help reduce the bloat. 

 

3. UTILIZE THE CARBS YOU ATE… LIFT

Another “if you’re like me” scenario… if you’re like me, you love carbs. And you ate quite a lot recently. And again, no biggie! Don’t sweat it but instead, put the carbs to work… LIFT! Those carbs are sitting as glycogen which our bodies can utilize as energy like during a weight training workout. You may notice you’re even stronger and more energized in the gym today, so get at it!

Bonus Points if you use today’s workout from the Circuit Training Plan!

 

4. HEALTHY MEALS x3

To get back in the flow with my normal eating, I have a hack I use for healthy meals. I buy 3 meals from my favorite healthy eatery. This is like a short cut meal prep. It allows me to have healthy meals on hand without the hassle of cooking. If you’re up for it… go ahead and make the meals yourself!

To share a few examples… I may go to Zoe’s Kitchen and order shrimp kabobs, chicken kabobs and a chicken salad to kickstart my normal eating routine. Sometimes I’ll go to Whole Foods and use their hot bar to put together 3 meals. It’s a fool-proof way to slide back into it your eating routine with less work.

The new Weight Training Plan X is the official fitness plan for summer…

weight training plan x lauren gleisberg

weight training plan x lauren gleisberg

You do not need to complete any other versions of the plan prior, so start with this plan if you’re brand new to the LG challenges and guides

Both the home and gym plans follow the same schedule, so YOU choose to workout at home, in the gym or both!

I created the 8 Week Food Plan to be the nutrition compliment for the WTP-X to accelerate your results…

8 week food plan

It’s here… the Circuit Training Plan!

I am so excited to share the Circuit Training Plan: a 4 week workout plan designed to step up your fitness game for more muscle and more definition.  The workouts combine traditional weight training with a circuit style format to build a fit foundation while decreasing fat for muscles that pop. There are both at home and gym versions. AND, for the first time ever, there are nutrition components that will take the results to even higher heights.

lauren gleisberg circuit training plan home

 

 

USE CODE: SUMMER FOR 10% OFF FOR A LIMITED TIME

or select 15% OFF bundles below; discount already applied

15% OFF DISCOUNTED BUNDLES

combine the new circuit training plan with the nutrition options below

  • Circuit Training Plan: workouts designed for body compositional changes: more muscle less fat
  • Macro Book: easy-to-follow guide to calculate + track macros to accelerate your results (highly recommended!)
  • Cookbook: 100s of simple yet delicious recipes to enjoy; purchase 1x + receive seasonal cookbooks at no additional cost

CIRCUIT TRAINING PLAN (HOME) + MACRO BOOK

 

CIRCUIT TRAINING PLAN (GYM) + MACRO BOOK

 

CIRCUIT TRAINING PLAN (HOME+GYM) + MACRO BOOK + COOKBOOK

 

CIRCUIT TRAINING PLAN FAQ

QUESTION: HOW ARE THESE WORKOUT DIFFERENT FROM YOUR OTHER PLANS?

ANSWER: The Circuit Training Plan is a hybrid between my Weight Training Plans and Home Workout Plan: it has traditional weight training elements in a circuit style format. It’s a different workout approach with our favorite 30-40ish minute workout time. I’ve found that working out to keep a fit foundation while focusing on fat loss really helps create a fit and lean physique with lots of muscle definition.

 

QUESTION: WHAT RESULTS CAN I EXPECT?

ANSWER: These workouts will help you make body compositional changes: more muscle and less fat. The plan will help you see more muscle definition, especially when combined with proper nutrition. Macro counting is the most powerful tool I’ve ever used in terms of nutrition. In the Macro Book, I walk you through how to slightly adjust for whatever your goals are: weight loss, muscle gain, etc. For me, I find that results come much easier and quicker with macro counting because I can eat whatever as long as it fits within my macros.

 

QUESTION: WAIT, WHAT EXACTLY IS MACRO COUNTING?

ANSWER: Macro is short for macronutrients, which are the main components of food. There are 3 macros: protein, fat and carbohydrates. Macro counting is an eating approach in which you track the food you eat, but instead of counting the calories, you count the macros. Each person has a calculated daily target for protein, fat and carbohydrates based on several personal factors and his or her goals.

Macro counting has helped my husband lose almost 50 pounds this past year and has helped me tremendously after having my 2 babies. I can’t wait to share this simplified approach with you.

 

QUESTION: WILL I ACTUALLY KNOW MY MACRO COUNTS OR IS THIS GENERAL INFORMATION?

ANSWER: Both. I will provide all the information you need to know on macro counting (without the excess that makes it overwhelming). There are 5 steps we will take to getting your exact macro numbers for maintenance, weight loss and weight/muscle gain. The plan walks you through each step and how to calculate your numbers. I even provide an example (“Susie Q”) who is 5’4″ and 145 pounds with a goal of fat loss and I show you her numbers.

 

QUESTION: IS THIS HARD OR TIME CONSUMING?

ANSWER: Reading the book and getting your calculated macros will take no more than an hour. There is a little learning curve at the beginning in looking at food labels and figuring out whatever app you choose to log your macros on. I actually find it fun and in no time, it all becomes second nature.

Is it hard? Honestly, I find it harder to work hard at eating healthy and still not see results. Macro counting makes sense. It’s scientific. For me, it’s way easier to take a little time to track macros and to have everything pay off.

 

QUESTION: WHAT CAN I EAT?

Anything! That’s the food freedom that comes with tracking macros. I try to follow the 80/20 principle, which means 80% of my foods are nutritious and 20% are just plain treats- cookies, chips, pizza, anything! I have 100s of recipes in my cookbook to help get you going.

 

QUESTION: IS THIS SOMETHING I CAN DO SHORT TERM?

Answer: Absolutely! In fact, that is how I follow macro tracking. I don’t count macros all the time… I use it a few times per year when I want to accelerate my results or when I hit a plateau (like after I had my babies). It helps me hit my goals faster than anything else I’ve tried and it always works for me.

My husband followed the exact steps in this book and he’s lost almost 50 POUNDS this last year! So, some may find that it becomes a longer term fit like Anthony.

Either way, the guide is incredibly effective at helping you find YOUR exact macros for YOUR exact goals and providing every resource for how to follow it!

 

MORE QUESTIONS?

Just email us at contact@laurengleisberg.com

Full Day of Eating (With Calories & Macros)

You know I love to eat and I’m always curious about what others are eating to collect meal ideas. Today, I wanted to provide a sample full day of eating with calories and macro added. I’ll break down each meal by macros. Keep in mind, macro numbers are highly individualized. My macro numbers won’t work for you and yours won’t work for me. If you want to know how to calculate your macros, I highly recommend the Macro Book. Hopefully, this serves as a guide as to how I put together my meals in a day for a full day of eating.

I typically follow intermittent fasting (or a slightly modified version), which means my breakfast is around 10:30 AM. Meal timing doesn’t matter at all with macros. In fact, it doesn’t even matter how many meals you eat per day just as long as you stick to your macros. Still, I find it most “normal” to follow a breakfast, lunch and dinner schedule along with snacks to be able to eat with my family.

lauren gleisberg camo lululemon leggings

ALL ABOUT MACRO TRACKING

Macro tracking is a nutrition tool that accelerates results whether you’re looking to lose weight, gain muscle or maintain your results. When I first discovered macros, I had an “ah-ha” moment where everything clicked. After a long time of spinning my wheels, I began seeing the results I was actually after. Macro tracking WORKS, which is why I released my Macro Book that is an easy-to-follow guide on how to calculate + track your macros to get to your goals.

 

ARE THESE YOUR MACROS IN THIS FULL DAY OF EATING?

Not at this specific moment. It’s essential to understand that macros are based on many factors including: your specific weight, height, age and activity level. The macros Susie Q uses to gain weight may be the macros I use to lose weight because of my personal stats as well as my ability to reverse diet and increase my metabolism through understanding macros. I went back into MFP and took a sample day from when these were about my macros.

Again, I just want to reiterate these are not my macros today. I am hesitant to share my macros because I know someone will try to copy it blindly and see results, but that is just not how macros work. I wrote the Macro Book to show you exactly how to calculate your macros for your goals.

 

DAILY MACRO GOAL: 125 grams of Protein, 80 grams of Fat, 220 grams of Carbohydrates | 2100 Calories

DAILY MACROS HIT BELOW: 127 grams of Protein, 82 grams of Fat, 213 grams of Carbohydrates | 2086

 

MEAL 1: BREAKFAST

  • 2 eggs, 1 egg white
  • shredded cheddar cheese
  • 2 slices Dave’s Killer Bread white bread
  • 2 tbsp natural peanut butter
  • 1/2 tbsp strawberry preserves

31.6 grams of Protein, 34.6 grams of Fat, 55.7 grams of Carbohydrates | 647 calories

 

MEAL 2: LUNCH

  • 8 count chicken nuggets from Chick Fil A
  • Small fries from Chick Fil A

16.2 grams of Protein, 14.2 grams of Fat, 32.8 grams of Carbohydrates | 362 calories

 

MEAL 3: AFTERNOON SNACK

  • Chomps beef stick
  • Protein shake

33 grams of Protein, 7 grams of Fat, 3 grams of Carbohydrates | 220 calories

 

MEAL 4: DINNER

  • 4 oz baked cod
  • 90 g zucchini
  • 90 g asparagus
  • 1 tbsp extra virgin olive oil
  • 1 cup/128g white rice
  • 1 5 oz glass red wine

31.1 grams of Protein, 34.6 grams of Fat, 82.8 grams of Carbohydrates | 581 calories

 

MEAL 5: PM SNACK

  • Two Good Greek yogurt, vanilla
  • 1/3 cup Safe and Fair Birthday Cake Granola
  • 1 cup strawberries, halved

15.3 grams of Protein, 7.5 grams of Fat, 38.3 grams of Carbohydrates | 275 calories 

It’s here… the MACRO BOOK!

I am thrilled to share my Macro Book: an easy-to-follow guide to finding your macros for accelerated results. This plan contains everything you need to know without the excess that makes it overwhelming. You will learn exactly how to track macros, so you can enjoy the ultimate food freedom all while seeing results.

lauren gleisberg macro book

MACROS: ADD THIS TOOL TO YOUR TOOLBOX

Macro counting is a nutrition tool that I want you to have in your nutrition toolbox. There’s no question that it works, and you may find yourself using it in 1 of 2 ways:

 

1) LONG-TERM: it will work so well for you + you will enjoy it so much that it becomes a long-term fit

My husband followed the exact steps in this book and he’s lost almost 50 POUNDS this last year! He is most proud of keeping it off, and continues to track.

 

2) SHORT-TERM: you will find it effective + want to use it on occasion to accelerate your results

I don’t count macros all the time… I use it a few times per year when I want to accelerate my results or when I hit a plateau (like after I had my babies). It helps me hit my goals faster than anything else I’ve tried and it always works for me.

 

MACRO BOOK FAQ

QUESTION: WAIT, WHAT EXACTLY IS MACRO COUNTING?

ANSWER: Macro is short for macronutrients, which are the main components of food. There are 3 macros: protein, fat and carbohydrates. Macro counting is an eating approach in which you track the food you eat, but instead of counting the calories, you count the macros. Each person has a calculated daily target for protein, fat and carbohydrates based on several personal factors and his or her goals.

Macro counting has helped my husband lose almost 50 pounds this past year and has helped me tremendously after having my 2 babies. I can’t wait to share this simplified approach with you.

 

QUESTION: WILL I ACTUALLY KNOW MY MACRO COUNTS OR IS THIS GENERAL INFORMATION?

ANSWER: Both. I will provide all the information you need to know on macro counting (without the excess that makes it overwhelming). There are 5 steps we will take to getting your exact macro numbers for maintenance, weight loss and weight/muscle gain. The plan walks you through each step and how to calculate your numbers. I even provide an example (“Susie Q”) who is 5’4″ and 145 pounds with a goal of fat loss and I show you her numbers.

 

QUESTION: WHAT RESULTS CAN I EXPECT?

ANSWER: Macro counting is the most nutrition powerful tool I’ve ever used. In this plan, I will help you figure out your maintenance macros (how to eat to remain at your same weight). Then, I will walk you through how to slightly adjust for whatever your goals are: weight loss, muscle gain, etc. For me, I find that results come much easier and quicker with macro counting because I can eat whatever as long as it fits within my macros.

 

QUESTION: IS THIS HARD OR TIME CONSUMING?

ANSWER: Reading the book and getting your calculated macros will take no more than an hour. There is a little learning curve at the beginning in looking at food labels and figuring out whatever app you choose to log your macros on. I actually find it fun and in no time, it all becomes second nature.

Is it hard? Honestly, I find it harder to work hard at eating healthy and still not see results. Macro counting makes sense. It’s scientific. For me, it’s way easier to take a little time to track macros and to have everything pay off.

 

QUESTION: WHAT WORKOUTS SHOULD I DO?

You can follow any workouts while tracking macros. In fact, you don’t even have to workout. You could follow the calculation steps for zero workouts and still eat to lose weight.

 

QUESTION: WHAT CAN I EAT?

Anything! That’s the food freedom that comes with tracking macros. I try to follow the 80/20 principle, which means 80% of my foods are nutritious and 20% are just plain treats- cookies, chips, pizza, anything! I provide a sample full day of eating to help show you how to fit it all together.

 

QUESTION: IS THIS ALSO A COOKBOOK OR MEAL-BY-MEAL PLAN?

No! The point of macros is to be able to use anyone’s recipes. Obviously, I have 100s in my cookbooks (here), but also you can use your grandmother’s famous banana bread recipe or one you find on Pinterest. When you calculate your macros in my book, you will see just how individualized it is and why this is more about food freedom and less about a strict meal plan, which I’ve never been a fan of.

 

QUESTION: IS THIS SOMETHING I CAN DO SHORT TERM?

Answer: Absolutely! In fact, that is how I follow macro tracking. I don’t count macros all the time… I use it a few times per year when I want to accelerate my results or when I hit a plateau (like after I had my babies). It helps me hit my goals faster than anything else I’ve tried and it always works for me.

My husband followed the exact steps in this book and he’s lost almost 50 POUNDS this last year! So, some may find that it becomes a longer term fit like Anthony.

Either way, the guide is incredibly effective at helping you find YOUR exact macros for YOUR exact goals and providing every resource for how to follow it!

 

MORE QUESTIONS?

Just email us at contact@laurengleisberg.com

LIFE UPDATE: WE ARE BUILDING A HOUSE!

We are building our family home, and we couldn’t be more excited to share the news. Our big activity lately has been a daily drive. It also became a great opportunity to look at neighborhood after neighborhood and different homes. It was only about a week and a half between looking at at a house and buying our lot. It’s been a really quick and smooth process, and we are so excited for this next chapter. You are such a big part of my every day life and I can’t wait to share more about this.

 

WHERE?

So, it’s a big move… about a mile down the road from where we currently live. We love that it felt like “home” with a totally different vibe. More on this below.

 

WHEN?

Our home build will take a minimum of 15 months. Crazy, right?! It’s actually what held us back from building a fully custom home but in our opinion, it’s well worth the wait and we are in no rush. Our current home is not for sale and we will live here until our new home is complete.

 

A LONG TIME COMING…

If you’ve been here for awhile, you know the topic of conversation for the past year or two has been: “where are we going?” The home we currently live in was our very first home. We bought it with the intention of staying 3-5 years, and this week marks the 4th year we’ve been here.

We absolutely love our home. Even more, we love our neighborhood life. My kids spend the majority of their waking hours, playing outside in our cul de sac. They ring the neighbor’s doorbells to ask if their little friends can play. When we are outside, a neighbor friend is on a walk and we stop and chat. We have fires in our court. It really makes everyday life more fun. This neighborhood definitely feels like home. It’s what has kept us here longer than what we anticipated and why I really don’t mind the length of the home build. AND, we are moving next to more of our friends, so it feels like a total win.

Over the past year, we’ve looked at just about every neighborhood in the Houston area and even considered options in Dallas and back in Wisconsin.

 

OUR CHECKLIST

The 3 things we wanted were: a much bigger yard, a neighborhood that felt secluded and the ability to build whatever home we wanted.

YARD

We really wanted a bigger yard where we could spend lots of time outdoors with family and friends… pool, soccer, backyard BBQs, all the things. The lot we purchased is over 3x the size of our current one.

NEIGHBORHOOD

Like I mentioned, we are only moving a mile away. We actually decided between 2 neighborhoods (1 a bit further) and loved the one down the road. It is the best of both worlds- feels like home but has a totally different vibe. When we go to “our new yard” as Leo calls it, it feel so peaceful and secluded…  we just love it!

CUSTOM BUILD

For the family home where we plan to raise all our babies, we wanted to make it ours through and through. Building a custom home has been a dream of mine for as long as I can remember. It took a little bit of convincing to get Anthony on board because of the huge time commitment it will take: both on our end and to actually build the home. I think this will be the most fun part, getting to pick every single detail… and of course share it with all of you!

 

WHAT’S NEXT?

Right now, we have a new yard where we picnic and play with the boys. The next step will be getting an architect and designer to begin putting all our ideas down on paper. For now, I will share all the house inspo I swoon over.

 

HOUSE INSPO

I’ve had a “Dream Home” board on my Pinterest for a decade, so I have a very clear vision of what I want. For the exterior, we love a hint of that french chateau look combined with transitional. We see a white exterior with black windows. I love a very symmetrical home: front door in the middle and mirror images on both sides.

I am all about the classics (as I’m sure you’ve noticed by my white tee + denim daily), so I envision the interior as pretty traditional with an elegant twist and touches of what’s trendy now.

I am so excited about the backyard. We will be doing a very similar patio to what we have now with the grass/concrete look. I am pretty certain we will put in a pool right away. I can’t wait to have a vegetable and herb garden that the boys can help out with. And, just all the memories to come.

Okay, here are some of my favorite pins…

 

Obviously, this will be a very detail-oriented and long process. I get so giddy over every little step, and, of course, I want to share everything you all. I see lots of Instagram story polls of “this or that” in the future. I am so thankful for you and this ride of life you choose to take with my family and me.

xo

Top 5 Supplements that I take Every Day

Should I be taking supplements daily? If so, which ones?! Navigating the supplement aisle (or online shopping department: my preference) can be an overwhelming task. Over the past decade, I’ve experimented with more than my fair share of daily supplements. I feel really good about my daily line up, so I wanted to share.

Just a note – everyone’s needs are different. My daily supplements support my goals of feeling energized, boosting my immune system, promoting an effective workout and muscle recovery, and sleeping well. If you have similar goals on a daily basis, hopefully you will find this

 

1. PRE-WORKOUT: Pre (here)

Hands down this is my most used product. First thing to note is that there is a huge difference between caffeine (ie: coffee) and a pre-workout supplement like this one. Pre-workout products have specific ingredients designed to enhance physical performance, muscle pump and recovery.

For over 3 years, I was pregnant, nursing, pregnant again and nursing again, so I could not use a pre-workout. A few months ago, I was able to try this and saw the night and day difference between coffee and this pre-workout. I have so much focused energy and increased stamina during my workouts.

My favorite flavor of the pre-workout is passion fruit and I take it about 30 minutes prior to lifting.

HERE is a blog post I wrote all on why I love taking a pre-workout supplement

lauren gleisberg vital proteins pre preworkout

 

2. COLLAGEN: Classic Collagen Peptides, Unflavored (here)

This daily supplement list is going in order of my day because after I take my pre-workout and workout, I usually make a smoothie for breakfast. Or, if I have a bigger breakfast, I’ll have a smoothie as a morning snack/lunch hybrid. I use collagen peptides in my smoothies because it provides all the collagen benefits (hair, skin, nails, joint + gut health) plus providing even more protein.

My most used collagen product and the one I think gives the biggest bang for your buck is the classic collagen peptides that are unflavored. You can add them to any warm or cold drink (coffeee, smoothies, soups, etc.) to get the benefits without changing the taste.

HERE is a blog post I wrote on all the benefits I notice from using collagen

 

3. IMMUNE SUPPORT: Vitality (here)

This is a newer product from Vital Proteins and I began using it daily during this Covid-19 crisis. I was actually fascinated by the nutrition profile.

Here’s a summarized list:

  • Collagen: the body’s most abundant protein that we product less and less of as we age
  • Amino Acids: play a role in regulating key pathways of the immune response
  • Vitamin C + Zinc: antioxidants that protect against cell damage
  • Electrolytes: support fluid balance, energy balance + immune system support
  • B Vitamins: ensures the body’s cells (ie: immune cells) are functioning properly
  • Wellmune + Immuno-LP20: these key ingredients are actually clinically proven to support the immune system (without overstimulation!) .

This is, in my opinion, the best tasting Vital Proteins product out there. It comes in Orange (zesty) + Lemon Grape (subtle yet refreshing). I drink this every afternoon.

lauren gleisberg vital proteins immune support supplement vitality

 

4. ENERGY BOOST: Collagen Energy Shot (here)

A new favorite of mine. These are little collagen energy shots… I mean literally a cute, little shot that you can just pop into your purse. They’re packed with 7 grams of collagen and caffeine sourced from sustainably-sourced coffee fruit extract.

I take a pre-workout for energy in the AM but every afternoon, I like just a little bit of a boost. This is perfect because there is 90 mg of caffeine (comparable to about 1 cup of coffee). Plus, there is 60 mg of hyaluronic acid which is amazing for supporting skin hydration and elasticity.

lauren gleisberg vital proteins collagen shot energy

 

5. SLEEP SUPPORT: Feeling Zen (here)

Before bed, my mind seems to pick up with ideas. I find it very hard to “turn off.”

This product is a plant-based capsule that combines organic ashwagandha root extract, L-Theanine, GABA and magnesium. All of those ingredients are great for calmness and relaxation.

I’ve always stayed away from sleep meds and opted for more natural alternatives because the ones I’ve tried leave me feeling groggy the next morning. This product in particular calms my mind and helps me relax into a really natural, great sleep. I wake up feeling rested and energized the next AM. I can’t recommend this enough!

lauren gleisberg vital proteins feeling zen sleep supplement

 

It’s certainly not new news that I am a huge fan of Vital Proteins and their products. I first started taking their collagen yearssss ago and continue to choose Vital because they truly provide the best quality products on the market. It can be overwhelming finding supplements that are beneficial enough to buy and even harder to trust a brand. Over the past few years, Vital Proteins has nailed their product offerings, so I hope you enjoyed this update on the 5 products I use most.

Thank you to Vital Proteins for sponsoring this post. You certainly know all opinions are my own and I absolutely love these products.

MACRO BOOK: TOP 5 QUESTIONS ANSWERED

My Macro Book: an easy-to-follow guide to tracking macros for great results launches this upcoming Sunday. Tracking macros is a nutrition tool that has personally helped both my husband and I see such great results with ZERO restrictions. Yes, I mean… we enjoy cheesecake, chips, pasta, pizza and so much more all while losing fat and building muscle.

 

Here, I want to answer the top 5 questions I’ve been seeing most lately.

 

QUESTION: WAIT, WHAT EXACTLY IS MACRO COUNTING?

ANSWER: Macro is short for macronutrients, which are the main components of food. There are 3 macros: protein, fat and carbohydrates. Macro counting is an eating approach in which you track the food you eat, but instead of counting the calories, you count the macros. Each person has a calculated daily target for protein, fat and carbohydrates based on several personal factors and his or her goals.

Macro counting has helped my husband lose almost 50 pounds this past year and has helped me tremendously after having my 2 babies. I can’t wait to share this simplified approach with you.

QUESTION: WILL I ACTUALLY KNOW MY MACRO COUNTS OR IS THIS GENERAL INFORMATION?

ANSWER: Both. I will provide all the information you need to know on macro counting (without the excess that makes it overwhelming). There are 5 steps we will take to getting your exact macro numbers for maintenance, weight loss and weight/muscle gain. The plan walks you through each step and how to calculate your numbers. I even provide an example (“Susie Q”) who is 5’4″ and 145 pounds with a goal of fat loss and I show you her numbers.

QUESTION: WHAT RESULTS CAN I EXPECT?

ANSWER: Macro counting is the most nutrition powerful tool I’ve ever used. In this plan, I will help you figure out your maintenance macros (how to eat to remain at your same weight). Then, I will walk you through how to slightly adjust for whatever your goals are: weight loss, muscle gain, etc. For me, I find that results come much easier and quicker with macro counting because I can eat whatever as long as it fits within my macros.

QUESTION: IS THIS HARD OR TIME CONSUMING?

ANSWER: Reading the book and getting your calculated macros will take no more than an hour. There is a little learning curve at the beginning in looking at food labels and figuring out whatever app you choose to log your macros on. I actually find it fun and in no time, it all becomes second nature.

Is it hard? Honestly, I find it harder to work hard at eating healthy and still not see results. Macro counting makes sense. It’s scientific. For me, it’s way easier to take a little time to track macros and to have everything pay off.

QUESTION: WHAT IS THE COST?

ANSWER: The Macro Book will be $35 and LG Insiders will receive an exclusive 15% OFF discount, so be sure you’re signed up for those emails here

 

 

Intermittent Fasting Q&A

I did a quick Instagram question and answer series on intermittent fasting. As you know I have an Intermittent Fasting Mini Guide which breaks down e-v-e-r-y-t-h-i-n-g from the all the benefits to full day of eating samples with meal timing and even a transition schedule to get into IF. I wanted to answer your follow up questions in a blog post so you could refer back to it.

 

QUICK POINTS:

Before I jump into the commonly asked follow up questions, I want to just make a few quick points.

1. IF = THE BEST WAY TO EAT 

Just because you’re following IF, doesn’t mean you’re “better” or “have an edge.” It’s simply a nutrition tool you can use. I’ve seen my very best results not following IF and I’ve seen just as great results following IF. For some, it may be a great lifestyle choice. For others, it may totally not be your thing. Both are awesome.

 

2. IF IS NOT AN EXCUSE TO EAT JUNK

Believe me, I tried haha. The first time I tried IF, I used it as a way to eat more treats and I GAINED WEIGHT. With IF, food source, quality and macro combinations are still very important, so I highly suggest keeping my Meal Plan in mind during the eating window. I explain all of this in the Mini Guide.

 

 

QUESTIONS+ANSWERS

 

Q: WHAT IS INTERMITTENT FASTING

A: Intermittent Fasting (IF) is a stye of eating in which you fast (don’t eat) and then eat. We basically all follow a form of IF because you’re “fasting” when you’re sleeping at night and your eating window is during the daytime when you’re eating. The idea behind IF is that allowing for periods of eating and fasting/non-eating can significantly help fat loss as our body switches from glycogen (carb) stores to fat stores. If you’re interested, definitely check out my IF Mini Guide

 

Q: DO YOU WORKOUT DURING THE FASTING OR EATING INTERVAL?

You can workout anytime you’d like. It doesn’t matter if it’s during your fast or during your eating window. Personally, I workout in the AM and then have a few hours left of my fast. As long as you’re eating enough during your eating window and weight training, you don’t have to worry about muscle loss. In fact, muscle gain and increased definition is something I’ve noticed from this. 

 

Q: I HAVE HEARD SOME PEOPLE GET HEADACHES WHILE FASTING?

A: Headaches can happen when transitioning to IF. I find this is remedied by slowly adjusting to the traditional IF timing. I outline this schedule in my mini guide. I also wanted to quote a reader, Christina who shared: “some people complain of feeling light headed or foggy when fasting and think it’s low blood sugar, this is usually a sign of low electrolytes. During IF I have been starting my days with electrolyte water- huge help!” It’s also very important to stay hydrated while fasting. Honestly, I haven’t a headache since I transitioned to IF.

 

Q: CAN I SWITH MY FASTING TIMES AROUND DAY TO DAY?

A: yes, but I wouldn’t say this is ideal. When you switch the timing on back to back days, you’ll either have to shorten or lengthen the fast. However, it is an option!

 

Q: CAN I HAVE A PRE-WORKOUT OR BCAAS DURING MY FAST?

A: it would depend on the exact products as well of which school of thought you choose. There are studies that show anything under 40 calories will not break your fast; those individuals will even have coffee with a little bit of cream during their fast (I follow this!). There are studies that show any calories/changes in blood sugar break your fast; these individual don’t believe in pre-workouts, BCAAs, coffee or any calories during the fasting window (my husband follows this idea).

I enjoy a pre-workout and/or coffee during my fast but stay away from BCAAs.

 

Q: CAN I ADD MILK OR CREAM TO MY COFFEE DURING MY FAST?

A: Like I mentioned, studies have shown that you can have 40 calories or less without breaking your fast. This would mean a splash of milk or creamer is a go. This is highly debated in the IF space, so I always encourage women to do their own research and do what they choose is best for them.

 

Q: WHAT IS THE DEFINITION OF BREAKING YOUR FAST? WHAT CAN YOU DRINK SO YOU DON’T BREAK IT?

A: Great question! Breaking your fast would mean eating or drinking anything with calories. Again, note the 2 schools of thoughts on 40 calories or less.

WHAT I DRINK WHILE FASTING

  • water
  • lemon water
  • black coffee
    • you can add spices like cinnamon
  • teas
  • apple cider vinegar
    • I mix 1-2 tsp into water

Diet sodas, sugar free drinks and energy drinks are items that are technically free of calories but the may inhibit the positive effect of fasting. Their use of artificial sweeteners, such as aspartame can create an insulin response, so you may want to stay away from those while fasting.

 

Q: CAN YOU FAST FOR JUST 1 DAY/WEEK? IS THIS A LONG TERM THING?

A: Intermittent fasting isn’t a quick fix or short term solution. It’s not going to get you “miracle” results in a week… you know what I mean? A lot of people talk about how helpful it has been in their weight and fat loss journey but just like with anything, it requires consistency. You can certainly fast just 1 day/week or use some of the modifications I suggest in the IF Mini Guide but I see IF as more of a lifestyle

 

Q: CAN YOU DO IF WHILE NURSING/PREGNANT? DID YOU?

A: First off, I don’t encourage *anything* to *any* woman while pregnant or nursing. I think this precious time is so personal, and recommend checking with your healthcare provider before making any change. I do feel comfortable sharing what I did.

With Leo (my first baby), I didn’t follow IF during pregnancy. I nursed/pumped for an entire year, and started following IF around 4-6 months PP. It did not affect my supply at all as long as I kept my calories up/consistent during my eating window and drank my usual amount of water.

With Beckham (my second baby), IF was such a part of my lifestyle that I naturally continued it into pregnancy. When following IF, I don’t get hungry until 10:30 AM and I know a lot of women who don’t follow IF intentionally that just aren’t hungry in the AM. That’s what I compare it to. Most days I followed IF but if I was hungry some AMs or late PMs, I would eat. I was not strict about it. When I started nursing, I was ravenous and ate around the clock. Around 2-3 months postpartum, I slowly transitioned back into a modified version of IF.

*of course, I ran everything by my OB and encourage you to do the same with any dietary changes.

 

Q: WHAT SHOULD I EAT AND WHAT SHOULD I NOT EAT WHILE FOLLOWING IF?

A: IF doesn’t change what you should and shouldn’t eat. The same principles about eating foods that are mostly nutritious (I follow the 80/20 rule) and properly portioned hold true. The only thing that changes is the timing of what you eat.

 

Q: IS IF A GOOD OPTION FOR LOSING WEIGHT? SUSTAINABLE?

A: There are many studies that show IF has an big affect on promoting fat loss. I see IF as 1 tool in the toolbox for nutrition. Sticking to portions/macros is 1 tool. Intermittent fasting is another tool. There are many ways to get to your goals and IF is just one of the many ways to assist.

Is it sustainable? Yes, to some. I know individuals who have been following IF for a decade. I have friends who have tried it and find after a few weeks, it’s not for them for various reasons even as simple as they like to eat early and snack late at night. Personally, I find IF (or a modified version) very sustainable.

 

Q: DO YOU DO THIS EVERY SINGLE DAY OR GO THROUGH PHASES? MONTHS ON AND OFF? 

A: Totally! I’ve followed IF for 2 years straight with about 97% consistency. If there is a day that I’m invited to a breakfast with girlfriends- I’ll go and eat early or if I am out on a Friday night- I’ll eat and drink late. Recently, I stopped IF for a few months just because my schedule has been all over the place. However, I actually like that it provides some sort of structure and I find other things follow suit in a positive way.

 

Q: IS IT BAD TO NOT FAST ON THE WEEKENDS?

Not at all. Like I said, I’ll go to breakfast on a weekend, and not fast that Saturday. Like with everything, I believe consistency is key but I don’t worry if I miss days here and there.

 

MY INTERMITTENT FASTING MINI GUIDE

If you’re looking for more info on IF, I would highly suggest this mini guide. It’s one of the many amazing components of my meal plan + cookbook. It’s the only way to get the guide and I can’t recommend all of the resources enough.

lauren gleisberg intermittent fasting mini guide

 

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My Current “At Home Meal Plan”

My days lately are chaotic and my eating routine feels like one never ending snack. Can you relate?! I’m ready to bring more structure into my routine because I am someone who thrives off of a plan, yet I have to be realistic with what’s going on in the world. If you’re someone who enjoys snacks and knows this is not the time to totally give it up, yet you do want to eat well and in alignment with your goals… you will love this!

I came up with this at home meal plan for myself because it basically allows me to enjoy an indulgent dinner and evening snack while continuing to make progress with my food and fitness.

 

GOAL: keep daily consumption consistent 

The most basic way to say this is that if you begin eating more/burning less, weight gain will happen. I want to keep my overall consumption consistent with what I was doing before all of this social distancing/quarantining. Therefore, I’ve adjusted when I eat my meals, pushing the majority of them off later into the evening to enjoy!

 

 

BREAKFAST

I am trying to stick to Intermittent Fasting (more on that, here), so my breakfast usually happens around 10:30. Prior to this, I enjoy either coffee or a pre-workout and lots of water. My breakfasts are quick, simple, and provide a protein, fat and carb source. Latley, I’ve been opting for a protein shake with toast topped with peanut butter or a protein shake and bowl of oatmeal.

 

LUNCH

My lunch is typically much “larger” and “heartier” than this, but I’m working on saving my calories/macros for later in the evening. My go-to lunch in half a sandwich or open face sandwich. I pile on a good amount of meat, cheese (always for me ;)) and as many veggies as I have. This keeps it high in protein, nutritious (through veggies) and lower in carbs/overall calories.

 

EARLY DINNER

You could also think of this as an afternoon snack. However, typical snack food is typically low in protein and higher in carbs and I want this to be the reverse. Again, all so I can enjoy more in the evening.  For me, this is when I am making my 2 boys their dinner, which typically we would eat as a family. However with everything going on, my husband and I are usually so busy cleaning up, preparing food and wrapping up work that we don’t get to sit down and eat for more than 5 minutes. So, I reheat myself a small portion of the previous night’s dinner or I make a quick smoothie to sit down with the kids and to tie me over until my delicious dinner.

 

LATE DINNER

Once we get our boys down to sleep and once the craziness of the day is over, I’ve been LOVING a late night dinner. My husband and I take our time thinking of what to make, cooking together, plating a nice big portion and we eat on the couch or in bed, watching Netflix. My husband *hates* food in the bed, but I’ve totally converted him… this is such a relaxing end to our night. Plus, I really have to say it’s brought the two of us even closer.

 

PM SNACK

Shortly after dinner… or pretty much right after I’m done eating… I’ll make a little dessert or grab a little snack. My husband and I will FaceTime friends while we eat this or get right back into bed to binge another show.

 

As I’m typing about our late dinner and PM snack, I have a smile on my face. As I’m sure you can relate… our days are much more stressful than they used to be. We are forced into working full time yet have no childcare, so I’m taking conference calls in the bathroom and have my kids on my lap while I’m sending important emails. Ending our day with an indulgent dinner and evening snack truly gets me through a tough day and feels like a well-deserved treat.