#LGFitAndLean2016 Challenge: Legs + Glutes (W2D2)

New Year, New REAR! We’re adding in glute pre-exhaust movements to give you a booty burn so good before compound exercises. This training technique is used to emphasis the backside in a leg workout!

FIT PORTION TIP:

If you’d prefer to count reps instead of time, switch 30 sec -> 15 reps
The 60 sec for donkey kicks allows you to do 30 sec on each side

Just when you thought it was over……
Finish strong and your booty will thank you for it!

Healthy Habit #7: Food combinations are EVERYTHING! I’m going to get serious for a second because I don’t want you to struggle with nutrition like I once did. When I first got into weight training, I wasn’t seeing the results I wanted and spent a good two years feeling frustrated as to why I wasn’t seeing results. At this time, I made zero changes to my eating habits. You may have heard this story… I was invited to work a fitness event with Anthony and the thought of standing next to real life fitness models was enough motivation ((more like fear)) to get me to eat healthy. I gave it shot for 1 week and I swear that at the end of that week, I saw my first baby ab peaking through. I’ll never forget that or the feeling of “I can do it” that it gave me!
I want YOU to have the same ah-ha moment with nutrition I once had! So, here’s one of the most important, in my opinion, healthy habits you can have… with every meal you make, ensure all your macronutrients are accounted for. What? Macros?! The three macronutrients in food are: protein, fat and carbohydrates. The presence of all of those macros at each meal ((with some manipulation of carbohydrates)) is important because it affects the rate at which food is digested and how full and satisfied we feel.
Protein = the macro that keeps us feeling fuller, longer
Fat = the presence of fat can slow the digestion of our meals ((which is a good thing))
Carbohydrate = provides the body with fuel and energy
Fat loss and gain is highly influenced by blood sugar and insulin levels. When all macronutrients are present at a meal and in proper portions ((another important element)), it promotes more stable blood sugar and insulin levels as compared to the spikes that can happen when, for instance, carbs are eaten alone. These spikes are more likely to lead to fat storage.
Since we’re all about those fit and lean 2016 bodies, by focusing on our food combinations, we can set ourselves up for even better success!
In the LG Meal Plan, you can find more on how much of each macronutrient I suggest at each meal and when to manipulate the carbohydrates to promote physical results in the most efficient way!