Today’s lower body strength workout targets the legs and glutes to shape and sculpt those curves made of muscles. Begin the workout with a glute pre-exhaust. These body weight or low weight movements are designed to isolate and fatigue the glute muscles; this approach forces the booty to work harder in the strength portion of the workout during compound exercises =booty burn times ten! During the strength workout, it’s important to challenge yourself with weight. Today’s target rep range is 10 reps, so choose a weight that allows you to get 9-11ish reps while keeping proper form. As a general guide…if you can perform more than 11 reps, up the weight; if you cannot perform 9 reps, lower the weight.
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Meal Prep Monday Tip: Meal Prep Monday is my chance to help you eat healthy effortlessly! Not too long ago, every meal for me felt like a challenge and the thought of meal prepping freaked me out. Nowadays, it just comes naturally! If you’re you’re thinking, “oh, yeah right” just give me 6 weeks, and I’m confident I can get you to that place! Snapchat has officially become my spoiler alert. Did you see my meal prep snaps yesterday? (Username: laurengleisberg) On there, I gave you a preview of the lazy girl meal prep, which is what I’m teaching you today! To start you off with prepping some of your meals ahead of time, begin by cooking only the protein! The most time-consuming part of making a meal is typically cooking the protein. If you have this ready ahead of time, it will decrease the likelihood that you reach for junk when you’re short on time and increase the likelihood that you’ll be closer to your fit and lean body!
Lazy Girl Meal Prep Steps:
(1) CHOOSE 3 PROTEIN OPTIONS:
I suggest picking 3 protein sources for the week. This is a lazy meal prep tip as much as it is budget friendly. From these 3 protein choices, you can make so many different types of meals. The 3 protein sources I chose this week were eggs, chicken, and lean ground beef.
(2) BAKE WHENEVER POSSIBLE
The easiest way to prep for the lady with little time is to bake. For instance, I slice up chicken breasts and form ground beef into burger patties then place them on a baking sheet lined with parchment paper to bake. It’s so nice to be able to pop your food in the oven and do something else in the meantime.
(3) STORE IN LARGE CONTAINERS
Some people like to meal prep by placing their meals into several, small containers. I like to put my 3 protein sources into 3 large glass containers. From these containers, I can then use my precooked protein sources to create all sorts of tasty and nutritious meals throughout the week.
Find more on my complete nutrition approach in the LG Meal Plan!
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Daily Challenge: Try adding a little “outdoor” to your meals today to emphasize the enjoyability whether it’s grilling, eating outside or simply enjoying a glass of water on the patio!
Song of the Day:
“Who run the world….GIRLS”
^^Adding gym jams your playlist^^
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