Browsing Tag

shoulders

ConfidenceKini Challenge: Shoulders + Chest (W4D2)

Today’s To-Do List:

[ ] Weighted Workout: Shoulders + Chest

[ ] Feel Good 5K Run Plan: HIIT

[ ] Photo Challenge

[ ] Community Check In

Shoulders + Chest

  • If you don’t have a barbell, feel free to use a dumbbell

W4D2_chest_shoulder_upper_body_women_workout

Feel Good 5K Run Plan

HIIT: 10 minutes of HIIT together – whether you run, bike, swim or use a cardio machine, go for 30 seconds of max intensity followed by 30 seconds of complete rest! Stretch that intensity and be sure to take a complete rest!

Daily Photo Challenge

MUSIC:  what tunes are you currently getting your fitness on to?! Upload and share your current gym jam!

#LGAccountability #LGTeamKini

Tip of the Day: The power of a playlist…. boy does it make a difference during a workout. Music can truly make a workout and today’s tip is one that I’ve recently discovered and really think would help my fellow LG Sisters! Create playlists based on your mood. Obviously, we all go to the gym to crush a workout; our moods, however ((lol such a woman thing)) may vary day to day. Some days, I race into the gym ready to take on the world and other days, I’m dragging my feet, holding onto the hope that my workout will lift my spirits and boost my energy. Create a few playlists with different vibes. For instance, I have a playlist that I call “flow” and it’s filled with Coldplay and The Goo Goo Dolls ((have any other Goo Goo Dolls fans pre-ordered the new album?! 3 new songs out already!)) – when I’m on that playlist I’m just in the flow, not really focused on music but just in a good state. I have another playlist titled “pump up” and it contains mostly EDM and fast beat songs. My other go-to playlist titled “bad ass” is filled with rap music. Playlists by mood has been so helpful in allowing the beat to charge me. Also, I too often found myself hitting the next button about 25 times in between sets, which is such a energy sucker. Playlists are the perfect remedy to that! Need a quick burst of gym motivation?? Download a new song or two… it works for me every time!

Community Check In #LGTeamKini

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

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ConfidenceKini Challenge: Arms (W3D5)

Today’s To-Do List:

[ ] Weighted Workout: Arms

[ ] Photo Challenge

[ ] Community Check In

Arms

  • This workout consists of 3 circuits; complete each circuit for a total of 3 rounds before moving onto the next

W3D5_ARM_BICEP_TRICEP_SHOULDER_WORKOUT

Daily Photo Challenge

TEA: upload a photo of your favorite tea… is this an excuse to stop at the coffee shop this morning?! Is sure is 😉

#LGAccountability #LGTeamKini

Tip of the Day: I could write a laundry list of benefits for tea and I’m sure you’ve read them on every health and fitness publication out there, so I’ll share my favorite two benefits that you may enjoy as well. First off, tea (some tea – there are obviously decaf versions) is a great source of natural caffeine. I’m all about a little kick of energy in the morning or before a workout, but in today’s society, I think the caffeine addiction is real and really not healthy! Tea provides just enough to give you a little kick without the excess that can wreck havoc on our adrenal system. Secondly, tea is my go-to for when those craving creep up between meals. I look forward to enjoying different types of tea throughout the day and lately, I’m all about that peppermint tea! And those benefits are worth looking up!! Oh by the way… scroll down a tad… 😉 Enjoy!

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*This giveaway is NOT sponsored / hosted by Starbucks

Community Check In #LGTeamKini

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

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#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: Shoulders + Glutes (W3D5)

Happy FriYAY… it’s a great day to #LGFlexFriday!

Today’s workout is all about building: building the booty, sculpted shoulders, energy + confidence. A Friday workout sets the tone for your entire weekend! Make a statement with it!

Up for eating on track all weekend while enjoying meals out, a few snacks and even a drink or two? Follow the LG Weekend Meal Plan

FIT PORTION TIP:

  • If you prefer to count reps 30 sec -> 15 reps
  • 6 sets of curtsey lunges will allow you complete 3 sets on each side

W3D5_fit_weight_training_leg_butt_workout

LEAN PORTION TIP:

  • Complete all three exercises in sequence; then, repeat the entire lean workout an additional 2x
  • 2 sets for the glute kickback to knee to chest allows you to complete one set on each side

W3D5_lean_weight_training_leg_butt_workout

Healthy Habit: Sweat first thing on the weekends! Ah, the weekend…. so we meet again! The topic of staying on track on the weekends is a regular one here. We all find it just a tad bit more challenge to get in our healthy meals and daily workout on the weekends, but, over the years, I’ve definitely found one thing to be a game changer…. workout first thing in the AM!

Whether you’re normally an AM gym goer or not, a weekend workout is way more likely to happen if you do it first thing in the morning. Plus, this allows you to leave the rest of the day for things you enjoy doing. Before you social schedule fills up on Saturday and Sunday, get in the AM sweat sesh!

Even more important, a morning workout will give you a burst of energy and motivation to keep your day riding that healthy wave. With weekend temptations, we could use all the willpower we can get. A morning workout will surely provide that extra umph we need!

Habit Homework – for just one weekend, try an AM workout Saturday & Sunday to see how it helps you stack on track.

#LGFitAndLean2016 Challenge: Shoulders + Glutes + Core (W2D5)

It’s FriYAY, FriYAY! Gotta get down on FriYAY! And by down, you know I mean a** to grass with those squats! I’m especially psyched about this weekend because as you’ll read, we’ve got a brand new weekend meal plan approach to help you enjoy while staying on track! But first… the booty burn!

FIT PORTION TIPS:

  • If you prefer to count reps, 30s -> 15 reps
  • The 6 rounds for overhead reverse lunges are so you can hold that static lunge 3x on either side

W2D5_fit_weight_training_workout

LEAN PORTION TIPS:

  • Give yourself some time to catch your breath and stabilize between reps during the plank glute kicks

W2D5_lean_weight_training_cardio_workout

Healthy Habit: For several weeks now, I’ve had this weekend meal plan under design and development. One of the most common concerns I receive is how to handle the weekend without undoing progress. I will be the first one to admit, I struggle with this too! I thrive off of my work week schedule… having only a specific amount of time to workout and eat, knowing I need my meals prepped each night, and getting to bed at a reasonable time. When the luxury of weekend rest and relaxation knocks on the door, it’s easy to soak up a little to much. Trust me, I hear ya on that! We want to stay healthy, but we also deserve to go out and enjoy our weekend fun to the fullest. So, I’ve been testing out a weekend meal plan approach as to how we can balance preparing food for the weekend, eating at home and enjoying the weekend meals out, party snacks and alcoholic drinks. I think it’s so darn easy to follow and manageable. I can’t wait to hear what you think!

Find the Fool-Proof Weekend Meal Plan to Enjoyable Eating on Track HERE or simply scroll down to the next post!

Habit Homework – try out the weekend meal plan approach! Give it a shot for just one day and see how you feel!! 

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

-HOME & GYM WORKOUT VERSION-

December102015WOD

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

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

#LGFitmas Challenge: Shoulders + Triceps (W2D3)

—HOME WORKOUT VERSION—

December22015WOD_home

—GYM WORKOUT VERSION—

December22015WOD_gym

Why Not Wednesday Tip of the Day: Why not talk budgeting today?! Budgets….everyone has them; whether they’re large or small, we all fit our daily finances into some sort of budget. I’ve found that as you go along your health and fitness, budgeting for health and fitness needs becomes easier. Maybe part of that is because we begin to see the value in investing in our health and happiness?! I’ve found a few tips and tricks that have helped me lead a healthy lifestyle without spending a lot, and I hope they help you too!

GROCERY LIST

How many times have you come home from the grocery store with bags full of things you didn’t need. Plan your meals ahead of time and from that meal plan, make a grocery list, so you shop for the necessary items only!

DISCOUNT STORES

Stores like TJ Maxx and Walmart are great go-tos for inexpensive gym equipment and apparel. Plus, I’ve found some really ((and I mean reallyyyy)) cute stuff there. I’m a Homegoods junkie, so I’m a bit biased 😉

ORGANIZE

Whether it’s keeping your pantry and refrigerator organized so you’re not wasting food or planning your workout into your day so you’re not wasting time, staying organized will pay off greatly!

PROMOTIONS

When it comes to joining a gym, there’s almost always some sort of promotion at some point in time, last week they had a 25% off sale on a Back Stretcher, you’ll have to be quick though as they do sell fast when they’re on offer. Try checking the website for special offers even if they have sold out in store as sometimes they still have some available for home delivery, and another thing don’t hesitate to ask when there may be a promotion going on! Most gyms allow potential members to use guest passes so you can try out the gym(s) before joining!

SMART SHOPPING

Smart shopping in the grocery store for me means buying seasonally, buying in bulk ((and freezing)) when things are on major sale and shopping the sale ads! A little leg work on the front end can equate to big savings!

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Keep up your awesome Instagram check insScreen Shot 2015-11-30 at 7.49.04 PM

LG Community to win these giveaways!

#LGAccountability

#LGFitmas

 

 

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+ receive your free starter pack here:



 

Fitabulous Fall Fitness Calendar: Arm Circuit – 11/10

*For video demos of form for some of these 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

Fitabulous Fall Fitness Calendar: Arm Circuit – 10/7

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

Watch this quick video to learn all about the Fitabulous Fall Calendar:
SELECT YOUR PLAN:

Fitabulous Fall Bundle (save 15%)
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!

Beauty & Booty Blueprints (for those who already have 30×30)
You’re the one who already has 30×30 and is ready to see beauty, booty, and ab results while looking and feeling fabulous!

#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   

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