Legs:
-Barbell back squats
-Superset with jump squats
-Close stance smith machine squats
-Smith machine Bulgarian split squats
-Dumbbell step ups
-Superset with pop squats
Glutes:
-Cable kickbacks
-Superset with box jumps
-Sumo barbell squats
-Superset with sumo barbell deadlifts
Dollar a Day Training: Sets, reps and weight suggestions are included on the downloadable workout version as well as my personal training tips and explanations of exercise variations to further push yourself!
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For the combo pack (meal plan & 5 workouts – 1 free workout):
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THROWBACK WEEK!
This was one of the first pictures I ever looked at and was proud of my results. I have been working out regularly for over seven years. Two years ago, I got serious about my workouts: lifting heavier and pushing myself in the gym. Just a year ago, I started focusing on cleaning up my diet. For me, “skinny” comes a lot easier than maintaining a muscular frame while staying lean. It’s definitely a challenge, but so worth it!
Daily Dose of Motivation: “Got
my dreams, got my life, got my love. Got my friends, got the sunshine
above. Why am I making this hard on myself when there’s so many
beautiful reasons I have to be happy.” Count your blessings instead of adding up your troubles!
my dreams, got my life, got my love. Got my friends, got the sunshine
above. Why am I making this hard on myself when there’s so many
beautiful reasons I have to be happy.” Count your blessings instead of adding up your troubles!
Song of the Day: Happy -Natasha Bedingfield
QUESTION OF THE DAY: This is the first day of many more to come that I will be including a question of the day section right here on my blog posts. I love that my blog has transformed from strictly health and fitness to a motivational site for using progress in your own health and fitness journey to use as a platform for reaching a greater sense of self-confidence and happiness. At the end of the day, it’s all about being happy with who you are, regardless of size or shape! I LOVE that my blog has allowed me to reflect and think about the deeper meaning of health, and I hope it has done the same for you! I get the most benefit out of sharing with others on the topic of health and hearing what others have to say, so please comment (feel free to remain anonymous) below to share and read what others have to say! Just think, YOU could be someone’s motivation!
First question of the day: what was it that first peaked your interest in health and fitness?
Reading a fitness magazine!
I was a cardio bunny and did workout videos like P90X and Insanity, but it wasn't until I found Instagram accounts like yours a little over than 2 months ago that I started consistently lifting heavy weights and eating clean.
I always regretted not playing sports. Excelling in academics was more in my comfort zone. Eventually, I got fed up with always being labeled the "smart girl" and decided I could be any kind of girl I wanted. 🙂 Working out, moving out of my comfort zone with athletics, and taking care of myself helped make that happen.
xo,
Rachel
Suppose Anything Goes
Hey Lauren! LOVE your blog! Keep posting!
Now to answer the question of the day (love this and so excited to see what others say!): My interest in fitness started when I broke up with my college boyfriend 6 years ago. It wasn't a bad relationship, but as college kids, all we did was attend football games and eat lots of ice cream. I had been a naturally (really) skinny girl my whole life, being able to eat whatever I wanted and never exercise and still stay skinny. Suddenly, I found myself, for the first time in my life, a little chubby (gained 2 pant sizes in a year!!!). Due to a heart issue, my doctors had always told me that I couldn't do strenuous activity. After deciding I needed to change my body and how I felt about myself, I got permission from my doctor to start running. I was so new to the world of fitness and nutrition, I didn't know what to believe! I signed up for personal training at the gym, did lots of research, and began learning to run. I am happy to report that I now run several miles a day (when I was always told I would never be able to do that!). I learned great form and basics of weight training from my trainer, but since then I have taken a long break from weight training (years) which is why I'm sooo happy I stumbled upon Lauren's blog now that I'm getting back into weight training to keep my workouts fresh. Thanks Lauren!
Hi Nikki,
You mentioned that you could not run due to a heart problem and now you do it AND several miles a day. I am sooooo excited to hear that. I am curious if you still have the heart problem and how that is doing?
I know that heart problems can stop people from doing many activities but I also know activities can give people strong hearts so I was wondering which direction the running took you.
Tricia! Thanks for reading my post! I am SO glad you asked me about this! Yes, I mostly FIXED my heart issues through exercise! I was diagnosed as a child with Mitral Valve Prolapse (severe) – Basically a REALLY leaky heart valve, and also sic sinus syndrome that makes my heart beat really fast even at rest. I was always kept from strenuous activity, especially cardio. In my 20's, I'm not sure what made me get sick of being "handicapped" by my doctors. I asked my doctor if I could pass a stress test if I could run. We did several stress tests – bike and treadmill and I pushed my heart as far as I could under supervision. Honestly, I could only go .5 of a mile without feeling faint. My doctor finally gave me permission to do cardio provided I come in for regular stress tests. That was 6 years ago and I NO LONGER have regularly scheduled cardiologist appointments!!! My leaky heart valve has gone from severe to mild! I was AMAZED. My heart still beats extremely fast and I do think that holds me back – I'll probably never be a marathoner! But I run 2-4 miles 5 days a week and I run a 9:30 mile! It is truly one of my biggest accomplishments. Feel free to ask any more questions and thanks soooo much for asking!
My motivation jump started right out of highschool. I'd always been unhappy with my body and after yo-yo dieting for a few years I decided it was time to be serious about it. Thanks to a couple of fitspo friends and YOU i've been able to achieve goals I never thought I could! Now I have so much energy and am truly a happy person inside and out. Not only does looking good make me feel good, but seeing progress in my strength is def my main motivator. It's so crazy i can do pushups now!! hahaha it's a small step to some but a huge leap for me! I can only hope that I can be inspiration for someone else, as you've been for me!
I started my health journey at the end of college. I never have been skinny. I grew up dancing so I had a form of fitness. It kicked in at college when I went to the school's gym. I also saw all the junk everyone was eating. I started educating myself by reading health `magazines and health blogs. Now I continue educating myself (we are all life learners) and trying out new healthy clean recipes.
I was always an athlete, into sports and being active since I was little…but never college sports level. I played some intramurals but (luckily) never gained the freshmen (sophomore or junior 15)…and senior year I somehow managed to just start dropping weight by doing nothing. (5'8" and about 130-135 … so not heavy at all). I always had hip pain so sports were always a little touchy and the nights were always achy – but I played softball, basketball, volleyball and rowed crew – all very demanding. My hip pain got worse and at the age of 26 had two very invasive hip reconstruction surgeries. The following January I started Insanity and was pain free – but it got boring so I went to the gym instead. I workout and run because now I CAN without being in pain. For me, it's not about getting strong or cut, it's about being healthy and happy for myself and doing it because it doesn't hurt anymore. I recently had one of my hips re-done (2 years later)…and am about 3 1/2 months post op and just started back at the gym. That's why I try to live a healthy life – because now I can and I have a better outlook on things and pain isn't in the back of my head.
Even top athletes use Personal Training Boca Raton because they depend upon their encouragement, support and expertise. Many who struggle to lose weight or feel as if they are continually fighting to find the motivation needed to workout are suffering because they don't have the support system and personal encouragement provided by a fitness trainer.
Even top athletes use Personal Training Boca Raton because they depend upon their encouragement, support and expertise. Many who struggle to lose weight or feel as if they are continually fighting to find the motivation needed to workout are suffering because they don't have the support system and personal encouragement provided by a fitness trainer.
Where did you get those workout pants?! I LOVE the shade of grey!!