Browsing Tag

legs

WEEK 1: Lower Body Circuit

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Photo Challenge Exercise: Brain break 🙂 Life is fast and I don’t know about you, but I hear the constant chatter in my head: “don’t forget to do this or that.” “did you say the right thing?” You know those kinds of thoughts that collect in our minds?! Let’s focus on some brain breaks to tune that out. There are things we can do (or not do) that allow us to lose touch with those thoughts. One of my favorite brain breaks is to read… I get lost in a book and when I return to my life, it’s like I’m recharged. Make a point to give yourself a brain break today… how about 10+ minutes of reading before bed?!

Photo Challenge Upload: #LGBookClub – what book are you loving?? Upload and share your current or favorite read with the community #LGAccountability #LGBeautyAndBooty

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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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ConfidenceKini Challenge: Leg Circuit (W6D2)

Today’s To-Do List:

[ ] Weighted Workout: Leg Circuit

[ ] Premium Ab Plan: Weighted Workout A

(workout HERE)

[ ] Photo Challenge

[ ] Community Check In

Leg Circuit

  • Perform 5 total rounds of the circuit below

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Daily Photo Challenge

AFFIRMATION: to start the week on a strong note, find and share an affirmation to make this week great!

#LGAccountability #LGTeamKini

Tip of the Day: During the last week of a challenge or any type of plan you may be following (fitness, career or lifestyle), it’s tempting to starting thinking about what is next. Let me first just say, I always have something for you, so no need to worry there. However, I think it’s an awesome opportunity for us to practice presence… staying in the moment… remaining focused on the task at hand or, in this case, the final week of workouts. Personally, I have a huge tendency to focus a little too much on the future. While it’s awesome to set goals and plan, living too far ahead, I find, keeps me from making the most of what I can do today. Can you relate?? If you’re reading this, I’m sure you’re a go-getter. You’re the type of chick who sets her sights on accomplishing everything! It’s part of the nature of a go-getter to focus on the future, but let’s try also to live in the moment. Let’s practice that by making the most of this final week!

Community Check In #LGTeamKini

To hold yourself accountable, check in with the community on Instagram!

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ConfidenceKini Challenge: Legs (W5D3)

Today’s To-Do List:

[ ] Weighted Workout: Legs

[ ] Photo Challenge

[ ] Community Check In

Lower Body Strength

  • For equipment, use either a dumbbell or barbell
  • For all unilateral movements (single side), perform the suggested reps on each sides

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Daily Photo Challenge

FAV LEG EXERCISE: share with the community a photo or demonstration of your favorite leg/glute exercise! Be sure to check out the community hashtags to see these exercises for motivation and new gym ideas for yourself!

#LGAccountability #LGTeamKini

Tip of the Day: New exercises or the basics?! When it comes to constructing workouts, it’s quite tempting to look for “new” exercises… ones that have funky names, ones that look cool, ones that are on the cover of magazines. With health and fitness, as I’m sure you’ve already experienced, there’s a lot of looking past marketing hype that has to happen. Believe me, I’ve been there! You may have heard me use the term “fufu exercises” lol. I spent a few years loving fufu exercises… one’s that were oh-so-photo-worthy but really didn’t work the muscles properly. They looked cool and different but just weren’t all that effective. I think the best bet is a balance between sticking with the staples that are the most effective (squats, lunges, deadlifts, curls, shoulder press, chest press, push downs, pull downs, rows) and experimenting with some switch ups (reverse hyperextensions, donkey kicks, etc.) When I program workouts, I like to stick to a minimum of 70% foundation movements and their variations, leaving the rest for fun, new exercises to try. This is what I’ve personally found to be the most effective at sculpting a fit and shapely body with curves made of muscle!

Community Check In #LGTeamKini

To hold yourself accountable, check in with the community on Instagram!

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ConfidenceKini Challenge: Legs (W4D4)

Today’s To-Do List:

[ ] Weighted Workout: Lower Body (Strength Emphasis)

[ ] Photo Challenge

[ ] Community Check In

Lower Body Strength

  • For equipment, use either a dumbbell or barbell and a resistance band or cable machine

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Daily Photo Challenge

DEADLIFT PR: challenge yourself today by testing your max on a deadlift. You can choose the variation (sumo, conventional or stiff leg) and you decide whether you’re going for weight or reps or both! Always remember, it’s about your personal progress. Share that with the community today! I bet you’re getting stronger!!

#LGAccountability #LGTeamKini

Tip of the Day: Deadlifts – are you in or out?! I’m not even going to act tough and confident when it comes to deadlifts because when I first stepped foot in the gym, they scared me. I had no problem picking up lighter dumbbells and doing deadlifts like that but deadlifts with a barbell and serious weight added totally freaked me out…. most likely because it appeared to be the ultimate test of strength. I was also always worried about “doing it wrong.” By now, you probably know about me that I prioritize proper form and injury prevention. My husband and I both have overcome lower back injuries like so many people out there so when it comes to heavy lifting, I’m extra cautious for myself and for this community! Personally, I’ve found that deadlifts actually help build my core and therefore, protect my back. Plus, as someone who went from a pancake booty to some curves made of muscle on the backside ((still working on it)) deadlifts have helped me make the most backside progress even more so than the oh-so-talked-about squat! If you don’t already love deadlifts, I think you soon will 🙂

Here are my top tips for deadlifting heavier:

(1) Stick to an overhand grip – it’s pretty common to grip the barbell with one hand over and the other under for deadlifts, but I find this actually causes rotation in my spine. Grip the barbell around shoulder-width apart.

(2) Breath into your belly – have you been in a yoga class when the instructor tells you to take a deep breath and actually expand the belly with the air you take in?! Right before I go for a rep when I’m lifting heavier, I breath into my belly. This helps me contract my core throughout the entire movement, which is key! Don’t let this discourage you because, just like with yoga, getting down your breathing takes lots of practice!

(3) It’s all about the booty – this is the weirdest advice you may ever received regarding deadlifts but I think of it all the time ((it’s weird lol, I warned you)) When you lower down to deadlift, think of your butt reaching back to pull a nail out of the “wall” behind you using your butt cheeks. Then, as you raise back up, squeeze that booty ((grabbing that nail lol)) and drive forward with your hips as if you’re “pulling” it out of the wall. I know it’s weird but if you can imagine it, it helps greatly with form

(4) Bar path – if you’re using a barbell or set of dumbbells the path they take should be a straight line. This means as you lower down and as you come back, you are what is moving, not the weight. The weight and path of the bar should go straigh up and straight down.

Community Check In #LGTeamKini

To hold yourself accountable, check in with the community on Instagram!

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ConfidenceKini Challenge: Glutes (W3D6)

Today’s To-Do List:

[ ] Weighted Workout: Glutes

[ ] Premium Ab Plan: Coredio Workout Video

(workout HERE)

[ ] Photo Challenge

[ ] Community Check In

Glutes

  • Complete 3 sets of each exercise before moving onto the next

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Premium Ab Plan

  • Today’s Ab Workout: Coredio Workout Video
  • Find the Premium Ab Plan HERE

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Daily Photo Challenge

PAY IT FORWARD: get creative and have fun today as you pay it forward to someone: known or unknown

#LGAccountability #LGTeamKini

Tip of the Day: The joy is giving is an emotion worth discussing. Three years ago was the first time I ever really experienced this whole “pay it forward” thing. I was in line at Starbucks, grabbing a tea after I finished up a morning of classes and before I got to my retail job. Quite honestly, I remember being in a crabby mood… it was already a long day and I had so much ahead of me before I could get home and relax. I went to pay and to my delight and surprise, the person ahead of me paid for my drink. It only felt natural to go ahead and pay for the person’s behind me. I did and as I drove away, this overwhelming feeling of joy rushed through me. Growing up, I did a lot of volunteering and charity work, but there was something about this that felt different. It was so simple. I was not only taken back that someone offered to make my day a little brighter, but also was so excited for the customer behind me who received a smile too. Giving doesn’t have to be big, grand or extreme. A sweet text message… a few dollars worth of a coffee shop bill… it takes such little effort, yet the joy of giving it will affect your life greatly! Whenever I’m at the grocery store, I get $5 cash back and I chicken scratch on some random recipe a note to the recipient to continue paying it forward in some way. I place the money & note somewhere random. It’s truly the highlight of my week. I come home all giddy and my husband just looks at me: “did you just put money somewhere?!” It’s not that $5 will change someone’s life, but the thought that someone cared to do that just may and the ripple effect is endless.

Community Check In #LGTeamKini

To hold yourself accountable, check in with the community on Instagram!

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ConfidenceKini Challenge: Leg Circuit (W3D2)

Today’s To-Do List:

[ ] Weighted Workout: Leg Circuit

[ ] Premium Ab Plan: Weighted Workout C

(workout HERE)

[ ] Photo Challenge

[ ] Community Check In

Leg Circuit

  • Complete 5 total rounds of the circuit below

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Premium Ab Plan

  • Today’s Ab Workout: Weighted Workout C
  • Find the Premium Ab Plan HERE

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Daily Photo Challenge

BRIGHT + BOLD COLORS: walk on the wild side today with some bright and bold colors – gym gear, a statement necklace, or a nail polish color perhaps?! How are you rocking your bright and bold??

#LGAccountability #LGTeamKini

Tip of the Day: BRIGHT + BOLD…. wear it and be it! With a challenge, I tend to notice a few patterns and feel free to let me know if you’re seeing them too! The first week, our motivation is sky high as we tackle brand new workouts. With week two, we’re feeling confident with weight training and it’s more manageable to focus on fitness and nutrition. Week 3 often brings a challenge as well as the answer. The obstacle is that the motivation that comes with starting anything new isn’t quite as strong. Yet, this brings us to our answer… as the butterflies of beginning something new settle, we start to see what really matters. US! WHAT’S INSIDE! OUR LIVES! THE FAMILY! OUR FRIENDS! CAREER! DREAMS!

As this challenge presents itself, it calls on us to be bright and bold. It requires us to use health and fitness as the foundation on which we build our healthy, happy lives. Use your workouts and your healthy meals to fuel what really matters in your life. If your job demands focus and attention to detail… use your workouts to energize you. If you’re a mom who needs patience with her busy children (or just like me who always needs to practice patience lol)… let out stress with weight training. If you strive to feel better throughout the day… allow healthy foods to be the source of that. Bright and bold is something we wear as a reminder to embody those qualities. Instead of looking for the bright, the happy, the wonderful in your life… be it! Instead of seeking boldness outside of yourself… be it!

Community Check In #LGTeamKini

To hold yourself accountable, check in with the community on Instagram!

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#LGFitAndLean2016 Challenge: Legs (W6D1)

Body weight glute exercises superset with traditional weighted movements make for one killer leg day and a fantastic start to the week! Happy final week of the Fit and Lean Challenge, babes! Let’s make this one count!

FIT WORKOUT TIPS:

  • If you prefer to count reps, 30 sec = 12-15 reps, 45 sec = 15-18 reps
  • 60 second intervals are for 30 seconds each side on unilateral movements

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LEAN WORKOUT:

  • Add 10 minutes of kettlebell swings to today’s workout ((30 sec swings, 30 sec rest))

Healthy Habit: Less = More! This past year, one of the better books I read was Essentialism: the disciplined pursuit of less by Greg McKeowen. The entire book is centered around a less is more theory. One of my favorite examples of this used in the book is our closet. How many of us know the feeling of looking into a jam packed closet and saying, “I have nothing to wear” <- story of my life! Yet, if we decluttered our closet, leaving just our very favorite items, we would open it to find a perfect outfit every time.

Applying that same approach to our health and fitness journey, when we set goals, there are literally countless ways of going about it. We want to decrease body fat…. we could come up with a list of 1000 ways to achieve that from the obvious “eat healthier” to the less obvious “park far away in a parking lot to walk more.” What the less is more principle really teaches us is that our focused energy gets us further. We could take 1000 steps in 1000 different directions or we could take 1000 steps in just one direction. Which would get us further? That’s obvious, right?!

When you just begin or when you don’t know where to start, simply focus on ONE thing. Very quickly, that one thing will become a habit and effortless. Then, you can add on more and more. For this final week of the challenge, I want to encourage you to give 110% to one thing. I notice the greatest difference when that 1 thing is nutrition, so meal prepping, organizing my pantry/fridge, putting my meals into containers each night are all daily efforts I can make with one focus to thrust me forward!

Habit Homework – Where can you focus your energy to make one giant leap today?

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#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: Legs (W5D1) + PANTRY TOUR

Week 5 is beginning with a BANG! A bangin’ booty that is!!

The weighted movements will not only work the lower body, but also sculpt the core as the balance integration comes into play. The plyometric exercises will help fatigue the legs and booty while revving up that heart rate! You’re really going to love this one!

FIT PORTION WORKOUT:

  • If you prefer to count reps 30sec -> 15 reps
  • 60 sec intervals allow you to perform 30 sec of the movement on each side

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LEAN PORTION WORKOUT:

  • 10 minutes of…. SPRINTS (30 secs sprint, 30 secs rest)
  • Sprints can be on the pavement, treadmill, bike, elliptical or even running in place at max effort

Healthy Habit: STEP INSIDE….. MY PANTRY!

We learn so much from each other and with those connections, inspiration flows! I’m thrilled this week’s healthy habit theme is “Step inside…. my _____” By sharing how we implement our healthy habits, we can help solidify them, making this healthy, happy lifestyle come even more effortlessly!

About my pantry: Growing up, we had a large pantry. In my last apartment, I had a ginormous walk in pantry. Now, my teeny tiny pantry actually works to my benefit… less space = less room for food to pile up = see/eat more of what’s in there = less food and money wasted. About 70% of the things I eat come from whole food sources that I cook ((mostly things found in the refrigerator)) The majority of my carbohydrate sources and some fats are kept in the pantry!

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TOP SHELF:

My top shelf holds half of my tea and some of Anthony’s coffee. Plus, as you can see a ridiculous amount of straws… I’m obsessed!

2ND SHELF:

My second self always contains the boxed food items and fats

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  • Trader Joes Maple Pecan Granola
  • Puffins Honey Rice Cereal
  • Vans Crackers ((Everything + Cheese))
  • Raw Sunflower Seeds
  • Sliced Almonds
  • Cinnamon Almonds
  • Earth Balance Peanut + Coconut Spread ((the best))

 

3RD SHELF

The third shelf is a collection of rice and pasta. My husband is huuuuge into rice ((he seriously eats it with breakfast)) Rice is actually at the base of a lot of carbohydrate food items I like!

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  • Wild Rice ((Minute, Ready To Serve Packs <- my hubby used to take these to work all the time, perfect for fresh rice away from home – he currently likes rice-a-roni too))
  • Jasmine Rice
  • Lundberg Risotto
  • Oats
  • Brown Rice Pasta
  • Lentils

4TH SHELF

The bottom shelf contains the stuff I try not to reach for plus a little bit of the miscellaneous stuff. As a general tip, I always place the healthiest items at eye level. I shove the chips in the back corner of the bottom shelf to keep myself from grabbing a few when I swing by the pantry. Why do I seem to wander in the kitchen and opening the pantry?!

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  • Non-GMO Corn Tortilla Chips
  • Pita Chips
  • Skinny Pop
  • Almond Milk
  • Unsweetened Shredded Coconut
  • Ians Gluten Free Panko Breadcrumbs ((these are great!))
  • Dried Cranberries
  • Dried Mango
  • Tuna
  • Nuts
  • Tomato Paste ((that’s random lol))

Habit Homework – show us your pantry!

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#LGFitAndLean2016 Challenge: Legs (W4D1)

Hey week 4, WE are here to kick YOUR butt. Not the other way around. Just wanted you to know that!

FIT PORTION TIPS:

  • Whenever you see 60 seconds, it’s to account for 30 seconds on each side
  • If you prefer to count reps 30 sec -> 15 reps
  • For the 1 close, 1 regular, 1 wide stance squat sequence, perform 12 total squats or 4 reps of that sequence

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LEAN WORKOUT:

  • We love switch ups! We love pushing our bodies to new limits! So, let’s shake things up this week…. 10 MINUTES OF SPRINTS!
  • Sprint in place, sprint outside, sprint on a treadmill
  • 30 seconds sprint, 30 seconds rest x10

Healthy Habit: CONNECTION! This past weekend, GUESS WHAT I GOT TO DO?! #LGMeetUp YES…. I got to meet up with three gorgeous LG Girls in Houston… Heather (aka fitheightsmomma) Lindsay (aka fittack) and Debra (aka wyanot_b_fit) and I went to brunch on Saturday! We had such a great time, and as I was driving home, I kept thinking thoughts like….

“wow… it feels like those three ladies who I’ve never met could easily be life-long friends”

“there was so much to connect on”

“they were so cool”

“we definitely are doing this again”

When we can begin turning our online community into a physical community to work out with each other and hang out with each other, the real magic begins! This community is filled with brilliant, creative, inspiring, passionate, kind women. More than that, there aren’t many places where you can show up as your perfectly imperfect self and be accepted for exactly that… this community is all about that! You are legitimate #BFFGoals and it’s time we start experiencing that on another level!


I am so excited to make 2016 the year of regular #LGMeetUps

I do not take it for granted that you let me into your lives and I can’t wait to spend time this year getting to know many of you on a more personal level by coming to a city near you for a meet up! For now, I’m totally counting on you to organize ones in your community, to reach out to ladies who may be to hesitant to reach out to you, and to enjoy this journey with each other!

Habit Homework – Connect! On all your check ins from now, use your nearest big city and state hashtags! Check those hashtags and see who’s near you that you can connect with! Invite friends, co-workers or neighbors into the LG community! The more connections we can form in person as well tightens our accountability web and makes this amazing journey that much more fun!

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