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Chest

#LGFitAndLean2016 Challenge: Chest + Back (W6D5)

Congratulations! Happy FriYAY!!

This is your final Fit and Lean 2016 workout… celebrate it! Feel all those amazing feelings from confidence to self love and excitement for life you’ve developed all challenge long! Flex long and hard… you’ve developed so much strength inside and out! Give this last workout your all!

WORKOUT TIPS:

  1. If you prefer to count reps, 30 sec -> 12-15 reps & 45 sec -> 15-18 reps
  2. For unilateral movements, 60 sec = 30 sec on each side

W6D5

WHAT’S NEXT??

The end of a challenge is bittersweet…. there’s great accomplishment and joy in completing a challenge but sadness in it coming to an end. You won’t ever have to worry about your results slowing down. They’re actually about to pick up! Now that you’ve developed healthy habits in and out of the gym, you’re going to be ready for the advanced plan that’s about to kick off!

You will certainly want to swing by this weekend to see what I’m talking about! It just so happens that GALentines Day is this Sunday… I’m feeling the love and want to share it with y’all in the best way I know how *hint hint*

Be sure you’re on the mailing list to be the first to know:

#LGFitAndLean2016 Challenge: Chest + Shoulders (W4D5)

Fridays are for flexing and fun! So, of course, today’s quick ((and deceivingly challenging)) workout fits flawlessly. Don’t let these 8 movements fool you the combination of weights and cardio will leave you sweating…. I mean sparkling from head to toe 😉 It’s just the kickstart we need for a healthy and enjoyable weekend!

WORKOUT TIPS:

Your fit + lean portions are combined in this workout

If you want to rev up the intensity, take shorter rests in between sets

As an added challenge, add in THIS core workout at the end

W4D5_fit_weight_training_workout

Healthy Habit: PERSISTENCE! “I am seeing some progress, but I’m struggling to lose fat in my ___fill in the blank____! Believe it or not, I was once the person saying that. My fill in the plank was my lower belly. I know that phrase will be uttered by women daily and I would simply like to share what I learned along the way and what I have to continue to remind myself.

First off, fat loss is a systemic progress. When we work to gain muscle, we can, in fact, pick and choose where we “put” it. We can target the booty with kickbacks, squats and lunges to build those lower body muscles. On the contrary, when it comes to losing fat, we cannot spot target, meaning we can’t pick where we lose it. Think about it this way – can we pick where we gain weight?! Nope! If only I had that superpower… it would go straight to the booty and boobies 😉

The reality, however, is that we don’t pick where we gain and we don’t pick where we lose body fat. Typically, the first place(s) we gain is the last place(s) we lose. Simply knowing that can help us build up our persistence in working on the body we want. Just because you’re not seeing the results you want now doesn’t mean you won’t ever. When I started, all I wanted was abs. It took me almost 2 years to see those results because it took me that long to be persistent and better yet, consistent.

Don’t forget to remind yourself to love your body as it is; you can love your body and work to improve it all at the same time! Be persistent! 

Habit Homework – be gentle and kind with yourself today! 

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#LGFitAndLean2016 Challenge: Chest + Back (W3D4)

If you’re reading this, it means you survived the single leg burpees yesterday! A lighter workout today is definitely what even your crazy trainer ordered! If you’re looking to rev up the intensity, make your rests active by adding in 30 seconds of jump rope or jumping jacks!

WORKOUT TIPS:

  • If you prefer to count reps, perform 15 reps instead of 30 sec

W3D4_weight_training_upper_body_workout

Healthy Habit: Do you tea?! If you’re not yet on the tea bandwagon, hopefully, by the end of this I can pull you on board! I’m definitely in the minority in that I don’t at all care for coffee, so when all my girlfriends would hit up coffee shops, I was got into tea by default. Years later, and I’m a total addict.

There are many benefits to various teas, but I rather be real deal and tell you the two biggest reasons I’m a tea-aholic, which really have very little to do with the actual benefits themselves. First off, I love tea because it helps me manage cravings. I often think becoming a healthier eater is less about “getting rid” of unhealthy habits and more about adopting new ones. For instance, I still crave flaming hot cheetos late at night and Trader Joes dark chocolate covered caramels in between meals, but I’ve become stronger in my healthy decision to reach for tea instead. And I invest in good teas! If they can help control my cravings, I’m all for it! The next time you’re craving something, try a tea instead! It may just do the trick!

Secondly, and to get a little more deep, which you’re probably finding I love to do here at LG… enjoying a cup a tea does something sort of magical to me. I would compare it to meditating. Tea time has the ability to center you. You savor every sip. You get really into the present moment. Worries seem to disappear. The tea warms your belly, but also your heart, filling you with the warm fuzzys. I not only crave tea, but the feelings I experience with it.

Here’s a list of my 3 Favorite teas:

Peppermint tea -> I enjoy this before bed and whenever I have a stomach ache because it actually relaxes muscles in the digestive tract, aiding in bloating, gas and indigestion. It also seems to really suppress my cravings late at night!

Chai tea -> my favorite tea in the morning for a natural energy boost. Have you tried the Energizing Chai Tea  Smoothie from the LG Meal Plan?! I LOVE it!

Green tea -> my go-to throughout the day! I love adding lemon juice to green tea!

Habit Homework – enjoy a cup of tea today! 

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PlannerCTA PEAK INSIDE THE PLANNER

#LGFitmas Challenge: Chest + Triceps (W4D2)

December152015WODSneak a peak at form for some of the above exercises here

Tasty Tuesday Tip of the Day: My belly sure is glad it’s Tasty Tuesday because it could use a delicious and nutritious meal to keep it satisfied this week! Now, about that tummy satisfaction….why do carbs come to mind?! Am I the only one??

Carbohydrates are essential to sculpting a fit and lean body! That may be the best news you’ve heard all day lol. The key to keep in mind is that carbs should be manipulated not necessarily limited! I like to view carbohydrates as energy… the energy needed to power through an intense workout are carry me through the day. Because energy is most needed during hours we are active and during our workouts, those carbohydrates are best utilized in earlier parts of the day and around workout times. For more on how I suggest to manipulate carbs for results, check out Eat Your Way Lean.

Carbohydrates also provide that tummy satisfaction Unfortunately, I crave crabs when 1) I’m on the couch and don’t need energy and 2) at the end of the day no where near my workout. You too?? I recently got hooked on squash! One of my favorite things about it is that it’s a starch with complex carbs, but has far fewer carbs per serving than pasta or bread for example! “More” bang for your buck, but with less carbs! I can even get away with sneaking a bit into meal 5! 

If you’re looking for a tasty, guilt-free meal that feels like a carb-loaded lasagna, you’ll love today’s Simple Spaghetti Squash Lasagna!

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KEEP UP YOUR #LGACCOUNTABILITY CHECK INS…

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

#LGFitmas Challenge: Chest + Back (W2D5)

-HOME WORKOUT VERSION-

December42015WOD_home

-GYM WORKOUT VERSION-

December42015WOD_gym

Fit Fanatic Find of the Day: Fit fanatic or foodie find of the day?! You be the judge 😉 For me, fitness is the “easy” part… I look forward to working out daily and my mood undoubtedly surges after a sweat sesh. Nutrition, on the other hand, is my greater struggle. Despite how flexible the LG Meal Plan is and how easy it is to work in favorite foods items, I am more likely to stay on track when I have a positive reward system implemented. Recently, I’ve adopted a late night reward that has me so seriously motivated to eat on track that it’s scary. Are you ready for it?! 1 cup of quality tea & a piece ((that’s a piece not pieces lol)) of dark chocolate ((or my preference dark chocolate covered caramel))

I know… it doesn’t sound like much but here me out…

The key here is 1) quality and 2) something that makes you excited. I’ve always been one to get the inexpensive tea from big box stores, so when my mom gifted me Teavana tea and tea infusers, I introduced to a whole other level of tea. Anddd if you haven’t yet tried dark chocolate covered caramels from Trader Joes, jump on it! Now!

If I stick to my meal plan all day, I’ll “reward” myself with a cup of Teavana tea ((my favorite blend is: Maharaja Chai Oolong & Samurai Chai Mate Oolong Tea)) and I like these tea infuser mugs. Between the quality of the loose leaf tea and the ridiculously rich caramels, a few sips and a few bites is like heaven in my mouth! Now, be tough on yourself; if you didn’t eat on track, don’t feel guilt, but just save the reward for a day when you earned it! It will taste that much better & give you the motivation you need to eat healthy all day long!

PS – this is not a sponsored post; I’m just that much of a foodie 😉

Nightime

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#LGAccountability Community… keep up your awesome Instagram check ins for your chance to win one of this week’s giveaways!!

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SIGN UP FOR LG FITMAS CHALLENGE + receive your free starter pack here:

#LGFitmas Challenge: Chest + Back (W1D5)

…HOME WORKOUT VERSION…
… GYM WORKOUT VERSION…
Fitness Fanatic Friday Find of the Day: Fridays during Fitmas are dedicated to sharing finds that I know you fellow fitness fanatics will enjoy and find useful in getting you closer to your goals! This week, I’m sharing one of my favorite kitchen staple… Calphalon pans! I never had quality pans until we got a set for our wedding shower this past year and I’ve been blown away by how much it changed my meal prep! I’m not going to lie… I used to dread prepping meals simply because of the clean up; I’ve done my fair share of pan soaking and scrubbing, so much so that I value how great a quality pan it! I’m sure there are other great pans ((if you have suggestions, definitely leave them in the comment section!)) With Black Friday & Cyber Monday, I’m sure you can scoop up some of these pans at great prices, so if you haven’t already invested in them, I would definitely try at least one pan out! Then, you can whip up your LG Meal Plan Approved meals with an easy clean up so you can spend more time enjoying 🙂
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Fitabulous Fall Fitness Calendar: Upper Body Circuit – 10/22

For quick video snippets on form for some of the movements, watch HERE

Watch this quick video to learn all about the Fitabulous Fall Calendar:
See the Calendar:

Right click & Save As

Download the Plan:
You’re the one who’s really setting herself up for success! You’re all in for booty sculpting, getting fit, leaning out and seeing that abdominal definition!
Buy now

#LGBeautyAndBooty Challenge: Upper Body Strength (W6D5)

It’s taking all I have not to get emotional when I say this….happy last workout of the Beauty and Booty Challenge. This quick, yet effective workout is the perfect wrap up for the challenge and the week! If you still need to get in a 20 minute cardio session for the Fit Commit Week, today is a great day for that because of the shorter length of this upper body workout!
I mean it when I say… I am extremely proud of each and every one of you who completed this challenge or even just parts of it. I hope it has proven to you weight lifting has some of the best physical effects and even greater results on the inside! As a community, I’ve seen you grow even closer during this challenge…I just think it’s so amazing to know that you’re not alone on this journey and I want to thank you for sharing your life with each other and supporting one another ((and the emotions are spewing lol)) I love you girls with all my heart and I’m so excited to share what I’ve got next for you…check back in Sunday!

…to continue reading + to view today’s workout, click “read more” below…

-scroll over image to “pin it” or right click to save it to your phone/computer-
Q&A Friday: The answer to your top question of the week 🙂

Q: “I’m so sad the Beauty and Booty Challenge is over. What do you suggest I do next??”
A: On Sunday, check back in here for your brand new fall fitness plan! Some of you have been asking when it will start, and it will be right away next week, so you can hang onto all your progress and make even more. With this new plan, I wanted to create something a little more tailored to YOU: the equipment you have to workout with and flexibility in the exercises you prefer. Additionally, it’s so important that fitness routines be switched up often. With that said, you’re going to look at the schedule and think I’m crazy. And I am! I’m crazy serious about brining you the very best workouts….this fall plan is intended to get you fit and feeling fabulous with an emphasis on the booty and abs. Overall, we’ll be weight training and kicking it up a notch to shed overall body fat in order to reveal the results we’ve been working hard at. You can expect: 1) lots more booty workouts 2) super special ab stuff 3) lots of sweating to lean out and 4) so many no recipes to help you see results through food too! You’ll never be bored with this plan! I can’t wait for you to see it 🙂

Daily Challenge: SHARE THAT FABULOUS #LGFLEXFRIDAY & your favorite thing about this past challenge!
Check In on Instagram:

Stay accountable by uploading your workout, meal, challenge and/or lifestyle pics to Instagram; inspire and be inspired by the community!

Use our hashtags:
#LGAccountability 
#LGBeautyAndBooty 
#LGMealPlan & tag me @laurengleisberg so we can all connect   

Don’t forget to leave love on other community members’ photos

Song of the Day:

“Broken Arrows” -Avicii
Song of the Day Suggestion compliments of IG @cadykievs

OFFICIALLY JOIN THE CHALLENGE HERE 
+ immediately receive your free starter pack

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#LGBeautyAndBooty Challenge: Upper Body Strength (W5D5)

Happy Friday!! We shall celebrate this Flex Friday with an upper body strength training workout to tighten and sculpt a sexy and fit upper body, and feeling strong and empowered! There are a few different pieces of equipment used for this workout, so I just want to go over some quick substitutions if you’re doing this at home. For the barbell, try using a dumbbell(s) or kettlebell and for the cable, substitute in a resistance band!


…to continue reading + to view today’s workout, click “read more” below…

It’s never too late to join… read more about the Beauty and Booty Challenge, here

-scroll over image to “pin it” or right click to save it to your phone/computer-

Q&A Friday: Here you can find answers to two questions I loved hearing this week. These are my answers, but I would love to hear your thoughts as well, so feel free to comment any additional ideas 🙂

Q: Can I do abs everyday?
A: We should think of abs just as any other muscle group. Would you make every day leg day?! Probably not. The abdominal muscles are a thin layer of muscles that require recovery just like all the other muscle groups we train. The core is constantly being used every minute of every day: from when we turn to toss something in the garbage to engaging in a shoulder press and even in helping us balance as we walk. To maximize ab results, I would suggest intensely training abs a few times per week.

Q: Is it more important to workout daily or eat health?
A: Neither is more important. Both healthy eating and fitness play a vital role in our overall health well being and physical results. I would say the two compliment each other! Health eating, without fitness, is great, but does nothing to tighten and sculpt the body. Exercise, without nutrition, is counterproductive because during our workouts, we literally break down our muscle fibers and in order to repair and reveal results, those muscles require nutrients and elements packed into healthy foods

Over the years, I’ve found a way to see physical results through food, helping promote fat loss and getting fit. You can read all about that approach in Eat Your Way Lean

Daily Challenge: FLEX FRIDAY! Go girl…show it off 🙂 #LGAccoutability #LGFlexFriday

Song of the Day:
“Dark Horse” -Katy Perry
^^Adding gym jams your playlist^^
Check In on Instagram:
Stay accountable by uploading your workout, meal, challenge and/or lifestyle pics to Instagram; inspire and be inspired by the community!
Use our hashtags:
#LGAccountability 
#LGBeautyAndBooty 
#LGMealPlan & tag me @laurengleisberg so we can all connect   

Don’t forget to leave love on other community members’ photos!
OFFICIALLY JOIN THE CHALLENGE HERE 
+ immediately receive your free starter pack

First Name *

Email Address *

#LGBeautyAndBooty Challenge: Upper Body Strength (W4D5)

Happy Friday, bootyful babes! Per usual of the LG lifting style, Friday workouts = quick, effective & lots of energizing benefits so you can get to enjoying the healthy, happy lifestyle you’re creating all weekend long! This superset workout will be sure to work your upper body muscles as well as incorproate cardio for fat burning purposes that extend well beyond the end of this workout.

WORKOUT NOTE: if you’re working out at home, feel free to substitute your dumbbells for the barbell movements and your resistance band for the cable machine!


…to continue reading + to view today’s workout, click “read more” below…

It’s never too late to join… read more about the Beauty and Booty Challenge, here


-scroll over image to “pin it” or right click to save it to your phone/computer-



Q&A Friday: I’m always on the lookout for your questions on social media and right here on the website. While most of what we talk about on here is fitness, it seems the majority of your questions lately are on nutrition. So, today, I want to do my very best to shed some light on two of the top nutrition questions I see.

Q: How do you eat healthy on the weekend? I am great during the week but struggle to stay on track on the weekends.
A: I’ll keep this answer short and sweet ((pun intended lol)….portions! On the weekends, I take a more relaxed approach, but that doesn’t mean it’s okay to let the work you’ve put in all week unravel. If you’re at a party and there are snacks all around you, enjoy a few bites but not the entire bag of chips. You know what I’m saying?! It takes a bit of self control, but allow yourself to enjoy without over indulging! We get out what we put in; focus on nutrition every day of the week and you’ll reap the rewards!

Q: Do you count calories? How about macros??
A: I do see a great benefit in having an understanding of calories and macros, and more importantly, the calorie and macro content of your most commonly eaten foods. For example, I think it’s important to know how much 30 grams of carbohydrates of oats looks like. Different approaches work best for different individuals, but in my experience, women do best when they don’t count anything: no counting calories or macros. Still, it’s crucial to know how much you’re eating each day. Here’s my super simple approach… know how many calories or macros you want to eat each day, then divide that number by the number of meals you eat in a day so that each meal you’re eating the same amount. Once you learn how to “eyeball” those amounts, it becomes the most simple, yet effective healthy eating approach!

If you’re thinking “woah that was a lot…I divide what by what” please don’t stress…I took all of the food frustration away in the LG Meal Plan, specifically in the Eat Your Way Lean guidelines where I teach you exactly what I just described….how much to eat, how to portion it and even optimal timing for results! Read more HERE

Daily Challenge: You know what I’m going to say…. #LGFlexFriday Share on Instagram some of your progress whether it’s your lady guns, booty or the smile that’s growing with each and every day 🙂 

Song of the Day:
“Wildest Dreams” -Taylor Swift
^^Adding gym jams your playlist^^
Check In:

Stay accountable by uploading your workout, meal, challenge and/or lifestyle pics to Instagram; inspire and be inspired by the community!

Use our hashtags:
#LGAccountability 
#LGBeautyAndBooty 
#LGMealPlan & tag me @laurengleisberg so we can all connect   

Don’t forget to leave love on other community members’ photos!
OFFICIALLY JOIN THE CHALLENGE HERE 
+ immediately receive your free starter pack

First Name *

Email Address *

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