Browsing Tag

abs

WEEK 4: HIIT CARDIO + ABS

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Photo Challenge Exercise: Life is not a competition. When we can learn to simply try to be better than the person we were yesterday, the pressure of competition is a fleeting feeling. I find this comes naturally when I push myself in the gym. It doesn’t matter what the person next to me is doing. It’s a reminder that I’m simply trying to grow and develop myself. It’s a lesson that easily sticks with us outside of the gym too.

Photo Challenge Upload: “PLANK PR” – go ahead and test it! Share your personal best with the community #LGAccountability #LGBeautyAndBooty

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WEEK 3: HIIT CARDIO + ABS

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Photo Challenge Exercise: We have so many things to smile and be happy about. I have Buddy the Elf joyfully saying in the back of my head “I just like to smile. Smiling’s my favorite.” Why don’t we take an extra second to smile. Stop, right now… as you read this, think about who or what is making you smile a little bit bigger today. Feel that smile grow from ear to ear. Feel those good vibes churning. Now, go have a great day!

Photo Challenge Upload: “HUMP DAY HAPPINESS” – share a photo of who or what is making you extra happy today! Don’t forget to stop and smile about it 😀 #LGAccountability #LGBeautyAndBooty

 

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WEEK 2: HIIT CARDIO + ABS

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Photo Challenge Exercise: If you’re lacking drive in any area of your life today – whether that’s in the gym, at work, in personal relationships – take a few moments to recall the reason(s) why you started in the first place.

Photo Challenge Upload: “REASON TO MAKE IT HAPPEN” – who or what is the reason behind why you are working hard today? Share it with the community #LGAccountability #LGBeautyAndBooty

Lifestyle Journal:

It’s been awhile since I’ve shared an updated lifestyle journal post and so many of you have been asking me to share a bit more lifestyle content, so I’m glad to get back to (hopefully!) a weekly lifestyle journal post. This week is a bit about my new home finds + a “where’d you get that” round up. See the post HERE

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UPGRADE YOURSELF, GIRL!

You’re the one who sets yourself up for serious success and I’m here to help you every step of the way! Get early access to the challenge workouts (every Sunday AM), a printable challenge planner, exercise library with 200+ movements and bi-weekly training tip coaching videos straight from my gym!

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WEEK 1: HIIT CARDIO + ABS

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Photo Challenge Exercise: The stories we tell ourselves are the ones we tend to believe. I’m not a huge mantra chick. I like them in theory, but I’m not all that great at “practicing” them. On Monday I had a bit of a rough day… just one of those Mondays and I entered Tuesday totally committed to making it great! As I did this cardio workout, I repeated “I am…” statements over and over. Eventually I settled on “I am great” and “I am enough” <- two I apparently needed to feel lol. As I shuffled, jogged, ran and walked, I repeated it over and over. Can I tell you something not-so-surprising? I felt extra great after. And, I actually heard “I am great” and “I am enough” playing in my head later in the day! Today, I encourage you to try out a mantra or I am statements as you run!

Photo Challenge Upload: MANTRA – upload a mantra or quote that speaks to you. It will most likely speak to a fellow LG Sister as well #LGAccountability #LGBeautyAndBooty

Tip of the Day:  Yesterday was National Taco Day, and I’m here one day to celebrate. The top tip I’ve found useful for healthy eating is to learn how to make our favorite dishes in a healthier way. Of course, we can splurge and enjoy the real deal every now and then, but on the regular, it’s great to have options that satisfy like the original with a healthier spin. [Continue reading + get the recipe HERE]

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IT’S NOT TOO LATE TO JOIN IN ON THE CHALLENGE… SIGN UP TODAY!

SIGN UP FOR THE CHALLENGE

+ instantly receive your welcome pack with all the challenge details!

UPGRADE YOURSELF, GIRL!

You’re the one who sets yourself up for serious success and I’m here to help you every step of the way! Get early access to the challenge workouts (every Sunday AM), a printable challenge planner, exercise library with 200+ movements and bi-weekly training tip coaching videos straight from my gym!

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QUICK + EFFECTIVE AB WORKOUT

Quick and effective aren’t typically two words we would put together in a fitness sentence, but with the description of this ab workout, we will! You know I’m a science nerd, so in this post, I want to share the why behind this approach because I believe when we understand why something works we are so much more likely to give it a try and stick with it. Also, fitness is about training smarter not harder. If we can achieve results in less time, it’s worth a try!

About the Workout:

This ab workout focuses on one main thing… the time under tension also known as TUT. Time under tension refers to the length of time a muscle is under strain during a set. Let’s create an example…

Set #1: you complete 10 crunches and each crunch takes you 2 seconds to complete… TUT = 20 seconds.

Set #2: you slow down the exercise by counting 1 second as you crunch you body in and counting 3 seconds as you extend your body out of the crunch for a total of 4 seconds to complete 1 rep. You complete 10 total reps at 4 seconds each rep… TUT = 40 seconds.

Comparing these two examples, while we completed the exact same number of reps, in set #2, we spent 2x as much time under tension.

Why it’s Effective:

Personally, I believe a lot of methods are effective. I believe methods are most effective when they are cycled. Unfortunately, we don’t always learn new methods or even if we do, we forget to apply them. Luckily for you, that’s why I’m here! I’ll help remind you (or bug you hehe) to try all sorts of new approaches.

Most of us think of core training as quick bursts of energy within ab exercises. You fly fast from side to side in a bicycle crunch or contract quickly in a sit up. Instead, the effectiveness of this approach comes from spending a significant amount of time under tension without rest.

Studies (like this one) have showed the effectiveness of muscle time under tension. Get how cool this is… in their experiment, they had participants train each of their two legs in two different styles. On one leg, participants completed reps of 12 secons per reps of leg extensions and on the other leg, those same participants completed the same number of reps but took only 2 seconds per rep. Protein synthesis on the cellular level can be measured as an indication of muscle growth. Researches took measurements of protein synthesis in these participants after training and found that on the leg that spent more time under tension, protein synthesis rates elevated sooner than and to a higher degree as compared to the leg that completed reps of 2 seconds. How awesome!

Clearly, the amount of time under tension during exercises makes a difference, especially in muscle hypertrophy aka how we see what we call “results.”

The Workout:

We will cycle through 4 abdominal exercise. The exercises themselves aren’t as important as the overall approach. In these 4 exercises you will keep your hands behind your neck/head as a support! Keep from pulling on your neck. As we complete 30 seconds of each exercise (as the standard workout… there are modifications below), the key is to move from one movement right into the next without stopping. As you transition, do not allow your ab muscles to relax and do not rest your neck and head on the ground throughout the entire workout.

I want to stress again… the time under tension approach comes from you not allowing your ab muscles to relax and you not allowing your head and neck to rest on the ground! It will only take you 2 minutes to complete this.. push through! It’s worth it!

My Tip – use your music as your guide. Pick your favorite song, fast forward until the screen shows a total of 2 minutes remaining in the song, hit play and GO with these exercises until the song stops. Just guess when 30 seconds has passed to move onto the next exercise. If you finish all 4 before your song stops, just keep going! Only stop when your song stops.

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Beginner + Advanced Modifications:

Standard – 30 seconds each exercise, 2 minutes total

Beginner – 15 seconds each exercise, 1 minute toal

Advanced – 30 seconds each exercise, 2 minutes total, 2-3 rounds

 

If you’re participating in the Summer Fitcation Challenge, today’s workout is Cardio + Abs. Instead of the scheduled ab workout, try out this one!

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Guess what? To make things more user-friendly for you, I created a workout summary you can save to your phone and/or print!!!

CLICK HERE

#LGFitAndLean2016 Challenge: Shoulders + Glutes (W5D4)

Today…. no words, just burn!

FIT PORTION WORKOUT:

  • If you prefer to count reps 45 sec -> 15-18 reps
  • For unilateral movements (split squat press, down dog hops), complete 2 sets on each side

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LEAN PORTION WORKOUT:

  • Complete 4 rounds
  • For the lunge to squat jumps, 1 right lunge, 1 squat + 1 left lunge = 1 rep

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Healthy Habit: STEP INSIDE…. MY HOME GYM! This week we are stepping inside each others’ health and fitness spaces! We are all busy-bees and the hustle and bustle of life doesn’t seem to be slowing down anytime soon. Currently, I split my workouts 50/50 between the gym and at home. I like having home gym equipment because it’s my “no excuses” zone. While I certainly take my rest days from working out, I do all I can to ensure I have solid plan b’s ((you know I’m all about that plan b)) so having basic workout equipment at home ensures I can always make fitness happen! As always, none of these items are sponsored; they’re just items I have

MY HOME GYM ESSENTIALS

WISH LIST

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Habit Homework – Share your home gym essentials!

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#LGFitAndLean2016 Challenge: Cardio + Core (W2D3)

Hump day here at LG during the Fit and Lean Challenge is our midweek reset! A day off from the weights to focus on cardio, core and recovery so we can finish the week out strong. How about it?! And while we’re here to reset and refocus, why not make Wednesday an official day of a mini meal prep?! See what I mean below!

FIT PORTION TIP:

  • HOLD UP! How about we begin with the lean portion ab workout so that the core is on fire throughout this cardio workout

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LEAN PORTION TIP:

  • Add in a dumbbell to turn up the intensity of this workout
  • Move very slowly and controlled through each movement even though the intervals are time… focus on form > reps

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Healthy Habit: Mini-meal prep… let’s do it! One of the reasons this community thrives is because we’re not afraid to make mistakes and more importantly, we’re not afraid to share our struggles. Here’s a common one I hear… “At the beginning of the week, I have so much motivation and focus. My meals are prepped and I have no problem getting to the gym. By the end of the week, I’m sick of my prepped meals and I start reaching for the junk.” I know the feeling all too well, so I started mini meal prepping half way through the week. It sets me up for serious success through the weekend and allows me to enjoy new, fresh meals! Do it with me!!

MINI MEAL PREP IN THREE STEPS

STEP ONE: SHOP OR TAKE INVENTORY

By midweek, you’re probably piecing together meals, which isn’t an ideal scenario. A quick stop at the store on the way home from work is the perfect idea! I typically get chicken, fish, eggs, nuts, and whatever fresh fruits and vegetables are tickling my fancy at the moment! If you’re lucky enough to have a well stocked fridge, do a quick inventory check… do you have enough to last you a few days?!

STEP TWO: PROTEIN

Protein is the only thing I mini meal prep! It’s quick, easy and forms the foundation for a healthy meal. If your protein is already prepared, it’s pretty stinkin’ easy to add on the other food plate sections #LGMealPlan to stay on track through the rest of the week!

On a mini meal prep day, I always opt for the oven… less hand-on time means I can get other stuff done. Preheat the oven to 400 degrees F, take out 2 baking sheets, line them with parchment paper or grease with olive oil/coconut oil cooking pray, place onto them your chicken and fish, and sprinkle on any desired seasoning. My tip… cook your chicken 2 ways and your fish 2 ways. I love a lemon/pepper style chicken and one with Italian seasoning that I can top with red sauce. For my fish ((most often salmon)), I’ll use just sea salt on one and during the last 5 minutes of cooking, top the other with BBQ ((my recent fav)) All of that will take less than 12 minutes!

STEP THREE: CHOP

Whatever fruits and vegetables you have on hand, wash and chop them up! If you’re anything like me and find yourself grazing in the kitchen when you should be going to bed, you may just reach for a washed and chopped celery stick instead of a cookie if you have it ready! If you know you’ll be on the go, place Eat Your Way Lean suggested portion sized amounts of fruits and vegetables into containers you can pack into a lunch or grab and go!

Habit Homework – are you down for a mini meal prep? We’ve been slaying this food game all week, so let’s keep it going!

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PEAK INSIDE THE PLANNER

#LGFitAndLean2016 Challenge: Cardio + Core (W1D3)

LG girls train smarter not harder

We know when to go hard and when to take it a little bit lighter to let our bodies recover to reveal those results. Today is one of those days! You’ve rocked it these past two days, so let’s go for cardio and core in a quick yet effective format to burn calories not only during this workout but also thanks to the “afterburn” associated with HIIT, we will continue blasting fat all day long!

OTHER OPTIONS TODAY:
Treadmill Workout | 30 min Steady State | Fitness Class of Choice

You may also want to add in this simple yoga stretching sequence!

WATCH TODAY’S WORKOUT PREVIEW:

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Healthy Habit #3: The pre-workout meditation! Ahhhh! I speak a lot about the impact planning has on our overall health and fitness success. We plan and prepare meals ahead of time so we’re more likely to eat on track. We use our Happy Healthy Life Printable Planner ((still so obsessed with it)) to plan our daily schedules, meals and workouts so we can spend our days moving closer to our goals. We plan so we can think less and live more.

Speaking of thinking less…. our workouts become even more effective for not only our physical selves but also our overall well-being when we can use them as a time to disconnect from the world…. when we can leave everything at the door, focus on ourselves and return stronger, confident and more equipped to take on whatever comes our way!

More than ever lately, I’ve been focusing on how we can use our workouts to improve our lives! The pre-workout meditation is a 5-minute or so “exercise” before the workout begins. Instead of jumping right into your workout, take a few minutes on a mat to stretch or be still. Focus less on the physical, close your eyes and breathe deeply as you let go of all you’ve been carrying. Mentally make the “switch” to focus on yourself and the workout at hand. Immerse yourself in the present moment. Visualize the workout, your goals, and feel those amazing feelings you love to feel. Now, begin!

As always, make your pre-workout meditation personalized to you for the best effects!

Habit Homework – try it out the pre-workout mediation today! How does it affect your attitude the rest of the day?! 

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FIT + LEAN 2016 BUNDLE

BUNDLE ME FOR 2016!

#LGFitmas Challenge: Shoulders, Core + Cardio (W3D4)

-HOME & GYM WORKOUT VERSION-

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Thursday Training Tip of the Day: Progressive training…. it’s a nonnegotiable! Progressive training entails that each time you complete a workout of the same type ((ex: a run or leg weight training)) there has to be something progressive ((new and/or different)) about it that forces your body to work just a little bit harder. I’m sure you can think back to the first time you went for a jog. If you were anything like me, the first minute of running was the longest minute of your life. I remember checking my watch and thinking, “60 seconds?! That was at least 4 minutes” haha. The second time you went running, it got a little bit easier, didn’t it?! Weight training and our daily workouts are the same. If you’ve been doing a shoulder press for 15 reps using 10 pound dumbbells, you likely have found it easier each time.

I’m all about training smarter not harder to see results in the quickest, most efficient way and for that reason, I’m always switching things up to add in progressive elements! The next time you do a workout, try thinking of how you can make it new and different to push your body harder than last time!

Progressive Elements to Include:

  • Decreased rest between sets
  • Different exercises
  • Increased weight
  • Higher reps
  • Added cardio ((active rests))
  • Supersets/Trisets
  • Different equipment

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KEEP UP YOUR #LGACCOUNTABILITY CHECK INS…

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#LGFitmas Challenge: Biceps, Triceps + Abs (W3D2)

-HOME & GYM WORKOUT VERSION-

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Watch a few quick clips of some of the above exercises HERE

Tasty Tuesday Tip of the Day: Healthy snacking… is it possible?! YES! I’ve never really shared my snacking secret before because, well, I know I shouldn’t really be doing it but it happens and I want you to know how to snack on track 😉 So here’s what I do… if I find myself with a few Hot Tamales in my hand ()those have been my latest craving; flaming hot cheetos, who?! just kidding ;))

I take note of two things:

1) Which Eat Your Way Lean food plate section that snack would fall into

2) How many servings (using our portion hand guide) I had of that <- this is usually the scary one lol

After I have those answers, I tweak later meals by removing those from my food plates. For instance, let’s say I found this super delicious kettle corn with drizzled chocolate at Whole Foods the other day ((hypothetically lol)) and let’s say ((again hypothetically)) that I ate mistakenly ate a quarter of the bag. That would count as one serving of carbohydrates; therefore, at meal #4, I would leave the carbohydrate portion out of my food plate to stay on track.

Now, keep in mind that this is just when I’m snacking on track. There are times the serving would exceed what I should have in a day, oops lol and I just count it as a treat and move on guilt free! Still, I hope you find this snack on track secret helpful for when you do a bit of snacking and need a healthy way to jump right back into the meal plan!

Now…. if you need a snack that will surely keep you on track. Today’s Tasty Tuesday recipe is going to blow…. your…. mind! Scroll down!!

 

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KEEP UP YOUR #LGACCOUNTABILITY CHECK INS…

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It’s not to late to join in on this challenge!

SIGN UP HERE TO JOIN LG FITMAS + receive your free starter pack:

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