Many women overlook this muscle group… the back. Training my back isn’t exactly a favorite of mine either. However, it’s hugely important for proper posture as well as keeping muscle symmetry throughout the body. This fit back workout targets 3 main muscle groups: the back (which is actually several muscles), the rear delts (backs of the shoulders) and biceps (thanks to all the “pulling” exercises, we also indirectly work these muscles).
UNDERHAND GRIP PULLDOWNS | 3 sets of 15 reps Personally, I like taking a step back so this is more of a pulldown/row hybrid. Then, the movement is more focused on the lats as well as the upper back muscles.
KAYAK PUSHDOWNS | 3 sets of 10 reps/side Similar to a stiff arm pushdown but as you push down, you’re going to alternate side to side as if you’re in a kayak with an oar. I focus on really squeezing that lat muscle at the bottom of this movement.
SINGLE ARM CABLE ROW | 3 sets of 10 reps/side Allow for a little rotation in your upper body as the cable stretches away from you with each rep. For all of these cable exercises, you can also use a resistance band. . PLATE ROWS | 3 sets of 15 reps I love this variation of a traditional bent over row so much; it may have something to do with the the slightest bit different grip and positioning by holding a plate. However, if you don’t have a plate, I suggest using 1 heavy dumbbell or a kettlebell and it will be equally as effective. This lights up my back as I think of squeezing my shoulder blades together. . WIDE DB ROWS | 3 sets of 15 reps These are killer for the rear delts (backs of shoulders). You definitely want to keep your elbow out and wide for it to target the rear delts more than the upper back.
For my fellow mamas, I wanted to put together something special for you. 30 days of wellness is an intentional approach to prioritizing yourself and your health while living in a world that is so often about your little ones. I encourage you to spend 30 days focused with a little time dedicated to wellness. The goal by the end of these 30 days is that your healthy lifestyle is more consistent and that you feel the benefits of mental and physical health. You deserve it.
NOTE: in both calendars, I intentionally left out dates because I want you to do this when it works for you. Please fill in with the dates when you’d like to start OR simply leave them blank and count upward 1-30
INSTAGRAM STORY TRACKER I love these IG story templates to track everything. You can click and save this image to track on Instagram.
Be sure to use the hashtags #LGMom and #LGMomPlan if you’re following along so we can further connect with each other!
Also, if you’ve purchased any mom plans and would like to join our private Facebook group, jump HERE
There are 2 things I most love for my fitness routine: 1) weight training workouts + 2) a plan to follow. Until the next LG challenge I’ll be putting together these weight training weekly workout plans. Each day, I’ve included free blog workouts or workouts from my workout plans, which many of you enjoy because it allows you to use plans you may already have in a fun, new way. Both options are great and will keep up moving forward until that magical Fitmas Challenge begins next month.
DATES TO REMEMBER:
November 10: Fitmas Challenge Preview Week – I’ll be sharing Fitmas Challenge workouts as a preview of the challenge; you can choose to purchase the plan anytime beginning on this date
Enjoy all the fall vibes and flavors with this healthy chai tea latte. Bonus points – it’s high in protein! You know I have a healthier Starbucks chai tea latte order, but I’ve been trying to come up with one I can make at my house (time + money saver!). This is actually a creamier, more traditional latte version, so you may even enjoy it more!
There are 2 problems with a typical chai tea latte that my homemade version can solve.
PROBLEM #1: excess sugar + carbohydrates
Have you ever checked out the nutrition facts on a grande Starbucks chai tea latte (my order hehe) 45 grams of carbohydrates and 43 grams of those are SUGAR! Just to put it into perspective… a bag of skittles has 46 grams of sugar, so that latte is like a bag of liquid skittles.
SOLUTION: instead of using a chai tea concentrate and sugar, my healthier version uses a classic chai tea bag and I personally use stevia, which is a zero-calorie, sugar free sweetener
PROBLEM #2: lack of protein
This is what sets this recipe apart from the rest of the pack. We talk a lot about hitting our daily protein goals. This is particularly important for those of us working to achieve greater muscle and get fit and it requires a significant amount of protein. I look for all sorts of ways to include protein into what I eat and drink! Protein is also the macronutrient most responsible for satiety (the state of feeling full).
especially because most of us consume a latte in the AM, we are beginning our day without a powerful protein punch
SOLUTION: they key player is… COLLAGEN! I add a serving of Vital Proteins collagen (this one). it’s unflavored and it offers a ridiculously amazing 18 grams of protein in this drink! After this drink, I feel full, satisfied and I’m a huge step closer to my daily protein goal.
I found 2 pairs of inexpensive moto leggings on Amazon for $25 and they’re the perfect alternatives for the super popular Alo Yogo leggings if you’re not into the price tag yet love the look. In this post, I’ll break it down for you, sharing the exact links and whether or not I think they’re worth saving the money.
This pair put moto leggings on a map. Celebs like Taylor Swift, Gigi Hadid and Kendall Jenner have been pictured rocking Alo Yoga often. If you’re not familiar with Alo Yoga, they are a high-end brand that sells activewear and loungewear. Their moto leggings come in a variety of colors and 2 different waistbands: normal rise and high rise (my preference).
MY REVIEW: I love them. I own 2 pairs. I have both an XS and S. They fit pretty true to size. I wore the small all throughout both pregnancies and the waistband comfortably stretched over my belly. The comfort of the seamless waistband is something to be experienced. They look super high-end and I wear them both in the gym and out and about. In my opinion, they’re worth the splurge!
MY REVIEW – PROS: these alternatives are it! the material has a very similar feel to the Alo Yogo moto leggings, which is a cottony soft feel. They look very high end with the same moto details. The only difference is the seam in the waistband. This alternative offers a high rise just like Alo and it’s a good waistband… it hugs you and stays put.
MY REVIEW – CON: this isn’t even a con just a difference. The Alo Yoga version features a seamless waistband: as if a piece of material was folded over on top of each other and the fold is the top of the waistband; this alternative legging has a traditional seam waistband, where the material sewn together at the top. Again, this isn’t a con because most leggings (even high end ones) have a waistband sewn together.
BUY OR PASS – I LOVE these leggings and wear them often. You’ve probably seen them but don’t know the difference. I think every woman should *add to cart* if you like moto leggings. Plus, there are lots of colors!
MY REVIEW – PROS: these alternatives have a very similar look to the Alo Yogo moto leggings. I like the material, which is a slick workout material; that dry fit/traditional under armor feel, you know what I mean? The overall look is good.
MY REVIEW – CON: the material is different than the Alo Yoga pair (this pair is slick and the Alo Yoga is cottony); not a con but just a difference. The con for me is the fit but I wanted to share this pair because this is my personal fit obstacle with a lot of leggings and may not be the case for you. I could wear 2 sizes of pants: an XS in waist and a S in my butt, so what happens is that I get an odd fit around the butt as if the pants don’t want to stay up and they don’t hug my body like they should. It’s an issue I have with many brands.
BUY OR PASS – I own these but for me, they’re not the most comfortable because of the fit. I would recommend them if you have the same size in your waist and butt AND mostly if you like that super slick, smoothing material as opposed to cotton. Even for a more expensive price, I would pick my alternative #1 over this pair unless, again, you’re crazy over the material.
Long gone are the days of dieting. There’s no time for huge meal preps and no reason anyone should eat all their meals out of food storage containers. I offer an alternative… a focus on food… ridiculously delicious food. I want to explain more + hear from real women about what they think.
Here is how it works:
I create lighter versions of our favorite indulgences (pizza, burgers, buffalo chicken, etc.)
You focus on picking out + cooking the meals that look the best to you
We all leave the details + stress of healthy eating behind
Results come naturally and more easily
I ASKED, YOU DISHED
These are the 10 Most Recommended Meal Plan Recipes voted on by YOU, the LG Community. There are hundreds of recipes to try in my Meal Plan Cookbooks. Whether you’re looking for where to begin or what you should try tonight, these meals are real deal delicious.
WHAT REAL WOMEN ARE SAYING ABOUT THE LG MEAL PLAN + COOKBOOKS
I sent out an email saying, hit reply and let me know your favorite meals from the cookbooks and any thoughts you have on the meal plan/cookbooks in general. Here is what real women are saying…
If you’d like to join, here’s all you need to know
the meal plan is a 1 time purchase
you’ll receive information on nutrition (the basics on what + how much to eat)
You won’t believe this is a healthy recipe. Fall is the season when I am most obsessed with food. I love warm and toasty meals. The crockpot. Baking. Casseroles and hot drinks. Ya feel me on that?! This French Onion Chicken with a Crispy Baguette is everything fall meals should be: warm, delicious + satisfying in so many ways.
I am all about recipes that are lighter versions of our favorite indulgences. When we are most focused on making meals we love, the health results follow naturally. This recipe is exactly that.
Scroll down for this recipe because I know you’ll make it on repeat this fall.
In a large ovenproof skillet, heat the butter and 1 tbsp of olive oil over medium heat until hot. Add in the onions and season with salt and pepper.
Saute for 5 minutes. Reduce heat to medium-low and stir the onions frequently until caramelized, about 20 minutes.
Add in the balsamic and stir for 1 minute.
Remove the onions to a large bowl and reserve.
Increase the heat back to medium heat and add remaining olive oil. Add the chicken to the pan and cook for 7-8 minutes. Flip and cook for an additional 5 minutes or until chicken registers 165 with a meat thermometer.
Remove the chicken to a plate and reserve.
Add the flour to the pan, and stir for 1 minute.
Pour in the chicken broth and stir until thickened and the consistency of a gravy.
Add the onions an chicken back to the pan.
Top each breast with a baguette slice, and top with cheese.
Broil for 3-4 minutes or until cheese is melted and browned.
Top with thyme.
ENJOY MORE DELICIOUSNESS
+save during our 15% OFF MEAL PLAN SALE (CODE: YUM15)
Truly, THESE are the most amazing bed sheets. They’re just $25 and Amazon prime.
THOUSANDS OF YOU BOUGHT THESE BED SHEETS TOO
I am dedicating a blog post to these bed sheets because you guys went CRAZY after I shared about it. Over 4,000 of you bought these too! Now we will have a permanent post to reference these sheets for anyone new who wants to jump on the bed sheet bandwagon…. please do because you won’t regret it.
This all started back when I was on Instagram stories talking about how I wash my bed sheets every Sunday and I swear I get the best night of sleep on freshly washed linens. I was like “oh yeah, our bed sheets are the comfiest, best quality sheets I’ve ever slept on and they’re from Amazon. Like 20 something dollars.”
MY HONEST REVIEW ON THESE AMAZON BEST BED SHEETS
Let’s backtrack… about 4-5 years ago for Christmas, my mom was asking me what I wanted. She specifically said: “what is something you’ve been wanting but don’t want to buy for yourself?” The first thing that popped into my head was bed sheets.
If you know me, you know I’m obsessed with all things comfy and cozy… slippers, blankets, robes, etc. I’ve always wanted nice bed sheets but never wanted to spend the $$$ on them.
Okay, long story short (if it’s not already long haha), my mom ends up saying “you need new sheets? oh my gosh you have to try the ones I got from Amazon. they’re amazing.” No offense but I was thinking, “how good can Amazon bed sheets be?!”
BITE YOUR TONGUE, LAUREN… THESE ARE THE BEST $25 BED SHEETS YOU’LL EVER SLEEP ON! THERE IS A REASON THEY HAVE OVER 60,000 REVIEWS!
PS – this isn’t sponsored but I wish! haha In fact, after my mom bought me some, I ordered another set. Here is my proof of purchase so you know I’ve been obsessed with these since 2015
BEST AMAZON BED SHEETS DETAILS:
THIS is the link for the sheet set (fitted sheet, flat sheet + 2 pillow cases); $25 for queen, $29 for king
THIS is the link for just the fitted sheet (I actually only use a fitted sheet so this saves me $15)
THIS is the link for extra pillowcases; i change my pillow case every other night and I swear it has reduced my breakout
MAKE YOUR BEDROOM A SPA BY WASHING YOUR BED SHEETS WITH THIS:
I wash my bed sheets every Sunday evening. I swear I get the best night of sleep and I have a little secret, I use THIS laundry detergent.
It literally smells like a spa. It’s so fragrant that when you’re doing the laundry, you will smell this throughout your entire home.
Warning – it’s pricy AF. However, you just use it on specialty items. I use it on my bedsheets (not pillowcases! I keep those frangrance-free!) and guest linens. Every time we have guests, they ask what detergent I use.
A bottle will last you a verrrry long time, so treat yourself and see what I mean.
the duvet + pillow cases pictured are THESE in taupe from pottery barn but the fitted sheet underneath is the one listed above. Accent pillow are from Homegoods which is my absolute favorite for decorative pillows.
You can scroll down for exactly what I’m making for dinner each night this week. Or, if you’re new here, I’ll explain a bit more about this whole “meal planning” thing.
Every weekend, I meal plan for myself and my family. I don’t cook any of these meals ahead of time, but this strategic approach to eating saves me time, money and allows me to eat healthy. Go figure – if you plan to eat healthy meals, you’ll actually eat healthy meals. Here is what I’ll be making for dinner this week. I will keep up with these posts all throughout the challenge.
WHAT IS MEAL PLANNING?
Meal planning is exactly as it sounds: planning your meals ahead of time. For me, I plan out all my dinners and then just think of some breakfast and snack options.
I plan it out exactly as you’ll see below. I check what i have on hand and i’ll grocery shop for any necessary items.
LG EAT YOUR WAY LEAN MEAL PLAN:
Many of the recipes that I will reference in these eating + meal planning posts can be found in my Meal Plan. As part of my meal plan, I send weekly cookbooks out each week of the challenge, so this is how I am incorporating those recipes into what I am eating this week.
I HIGHLY recommend this plan to those women who want to see results through food. It’s an easy-to-follow eating approach that teaches you macro combinations, portions + even optimal timing. Yet, you’ll still be eating your favorite foods like pizza, pasta, cookies, chips and chocolate (seriously!)
MY DINNER TRICK: I like to cook a fresh, different dinner each night. This approach is magic because…
I actually get to enjoy a just-made delicious dinner (that’s quick to make, typical LG style)
my cravings kick in at night and having a delicious dinner helps curb my PM cravings + snacking
I double the recipe so that I always have leftovers for the follow day’s lunch
Like I mentioned, I cook a fresh dinner each night. Here’s what I’ll be cooking this week. If you’re following my approach, don’t forget to double your serving while you cook to have a healthy, reheatable lunch option for the next day.
Just a reminder that recipes I reference below are found in this Meal Plan.
CHICKEN SAUSAGE + SHORT CUT/PLAN B MEAL – this is becoming my Sunday tradition. Here’s what to do… cook 5-10 links of chicken sausage; just slice and cook in a pan (this will be a great protein option throughout the week). I am going to use what I call a “Plan B or Shortcut Meal” – this is anything you can pop in the oven or microwave and enjoy with serving of chicken sausage.
Examples: Trader Joes’s oven casseroles, Amy’s Organics meals, etc.
CROCKPOT CREAMY RANCH CHICKEN – this is going to be a staple meal this fall and winter, and I have a feeling it will be a community favorite as well. I’m making it on Monday because I’m thinking I’ll 2x the recipe to have as a back-up during the week!
recipe found in this week’s cookbook as part of the Meal Plan
SIMPLE SPAGHETTI – this is a go-to in our home because everyone loves it and it takes me next to no time to make.
SESAME CHICKEN, ZUCCHINI + MUSHROOMS – my husbands says this may be his favorite LG meal of all time. I’m exci
recipe found in this week’s cookbook as part of the Meal Plan
SWEET POTATO CHILI – nothing says fall quite like chili. This vegetarian version is a twist on the classic but one I know my family will love. If you prefer meat in yours, it’s very easy just to add it in.
recipe found in this week’s cookbook as part of the Meal Plan
SHEET PAN PANCAKES + EGGS, BREAKFAST FOR DINNER – I’m going to whip up some sort of eggs: scrambled with veggies for myself and maybe a few over easy for my husband. THEN, I’m going to make a batch of the sheet pan pancakes (my 2 year old, Leo will LOVE these!). Plus, I can reheat the leftovers on Saturday AM.
recipe found in this week’s cookbook as part of the Meal Plan
TREAT MEAL! I use Saturday night as a time to enjoy treats – go ahead and enjoy! Share what you’re indulging in on social and tag me because I am all about it haha.
If you’ve been on my website for more than a minute, you may already know about my passion for raising awareness for the pelvic floor and core (a muscle group you don’t hear most women talking about). Below, I’ll provide a quick refresher below if you’re new to the pelvic floor and core discussion. For those of you who are already hooked, this is the advanced pelvic floor and core workout I’m progressing into.
WHAT IS THE PELVIC FLOOR?
The pelvic floor is a group of hammock-like muscles that span from the pubic bone at the front of your body to the tailbone at the back. It’s primary job is to support the organs above it, such as the bladder and intestines.
WHY DO I NEED TO WORRY ABOUT MY PELVIC FLOOR?
Moms AND women who have never had children should both be doing pelvic floor exercises.
RESTORATIVE: pregnancy and childbirth put a lot of pressure and stress on the pelvic floor and core, weakening these muscles. I cannot stress enough the importance of pelvic floor exercises for moms newly postpartum and those who had children years ago.
PREVENTATIVE: it’s anti-aging. As we age, our pelvic floor loses strength and therefore, doesn’t function to it’s fullest. All women should be doing these exercises for preventative measures.
SIGNS OF PELVIC FLOOR DYSFUNCTION + WEAK CORE:
Lack of physical core strength
Lower abdomen pooch
Incontinence (leaky bladder)
Vaginal heaviness or pressure
Difficulty holding back gas
SOLUTION = PELVIC FLOOR + CORE WORKOUT
Just like with all our muscles, we can perform exercises to strengthen the pelvic floor. Personally, I’ve noticed it actually doesn’t take long to notice improvement in this area.
WAIT… you first need to know how to “find” and “activate” the pelvic floor. The majority of women cannot properly engage this area.
In my Pelvic Floor + Core Plan, I take great measures to teach you exactly how to practice locating these muscles and techniques to properly activate this area.
I highly suggest you master the techniques I outline before proceeding with pelvic floor exercises. I heard from many women who spent months doing pelvic floor exercises without little benefit because they did not know how engage the area correctly. It’s worth taking the time to learn it!
ADVANCED PELVIC FLOOR + CORE WORKOUT
My Pelvic Floor + Core Plan is 12 weeks of workouts that are just 10-ish mins, 3 days/week. If you haven’t tried those workouts, I HIGHLY recommend them.
Thousands of women in this community have worked through that plan, so I wanted to provide the next step… a more advanced pelvic floor and core workout. I only suggest this if you’ve completed my plan.