Browsing Tag

workouts

HIIT Cardio & Abs – 10/19

 
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#LGAccountability
Check In: Stay accountable! Upload your workout & meal
pictures to Instagram to inspire and be inspired by the community. Use
the hashtag #LGAccountability, #LGSweatSeshSelfie, your team hashtag and
tag me, @laurengleisberg so we can all connect!

Tip of the Day: So, you say you want abs, right?! Are you taking the right approach? One of the top physical goals of women I work with is to achieve visible abdominal definition ((ps – it will forever remain my goal too; just because I have them now, doesn’t mean I can stop working at maintaining them)). Just like building a home requires a blueprint configured around your desired home design, building your dream body, requires a carefully constructed plan based on your desired look. 

Personally, I find developed oblique muscles to be a great first target for someone wishing to achieve abdominal definition as they are superficial muscles (close to the skin), so they are “easier” to make appear. The external obliques are the muscles located on the lateral sides of the abdomen region; they function to allow the body to bend from side to side and twist the torso. Not just any abdominal movement targets the obliques best, so, if you’d like to take the approach that I do with training obliques, pick exercises, such as the ones I used in today’s workout!

As of late, my abdominal training mostly consists of overall core (planks on planks) and some isolating oblique exercises. As an added bonus, I’ve found that by developing these muscles, they activate a lot easier in other movements! I’m pretty happy with how this recent training style has helped give my abdominal section a fit, yet feminine look!

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Arms (Biceps & Triceps) Superset Workout – 11/18

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#LGAccountability
Check In: Stay accountable! Upload your workout & meal
pictures to Instagram to inspire and be inspired by the community. Use
the hashtag #LGAccountability, #LGSweatSeshSelfie, your team hashtag and
tag me, @laurengleisberg so we can all connect!

Tip of the Day: Fat loss versus maintenance – is there a difference in the approach? A famous 1959 Yale University study that health and fitness experts often refer back to concluded that 95% of individuals who lose weight, regain it within months to years. Since then, many studies have attempted to prove this percentage is not so large, but yo-yo dieting ((aka ups and downs in weight fluctuation)) is quite evident in society; I would guess 95% of us either know someone who is a yo-yo dieter or personally have gone through yo-yo deiting. “Lauren, what are you getting at other than trying to depress us?!” Sorry ladies…I’m almost there!

Yesterday, on Instagram, you may have seen me post the below picture with the caption “Dear Fat, Prepare to die! XO, Me.” The response to that picture was, in other words, “what fat do you have to lose.” Enter…fat loss versus maintenance and the above study results. Clearly, weight/fat loss is not the end result. I, just like any of you, who have worked to achieve a body that may be considered a “physical goal” known that it cannot be sustained without the same amount of work it took to get there; those who make this mistake may risk being placed into the yo-yo weight gain and loss category.

My Top Two Ways To Beat The Yo-Yo Weight Gain & Loss:
(1) constantly set new goals
In health and fitness, a physical goal is not something you can simply check off; it requires a great deal of work to simply stay in the same spot, so before you beat yourself up for not making forward progress, pat yourself on the back for not taking steps backwards! As soon as you hit a goal, set a new one. This will keep you motivated to continuing to work hard.
(2) baby your hormones with balance
 Believe it or not, a large part of fat loss comes down to hormones. I’m sure you can think of a lot of ways outside of fat loss that imbalances in hormones can cause your body to get out of whack ((PMS, anyone?!)) Things like binge eating and, on the contrary, periods of food deprivation can be detrimental the hormones responsible for fat loss. The best approach to any healthy lifestyle is one that is balanced ((not too restrictive and not too relaxed)). Even while losing fat, it’s okay to enjoy a treat ((not twenty)) on occasion and workout for an hour ((not three)).
 
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Legs & Glutes – 11/17

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#LGAccountability
Check In: Stay accountable! Upload your workout & meal
pictures to Instagram to inspire and be inspired by the community. Use
the hashtag #LGAccountability, #LGSweatSeshSelfie, your team hashtag and
tag me, @laurengleisberg so we can all connect!

Tip of the Day: I think it’s safe to say cold and flu season is upon us; I have a pretty strong immune system, so when I began sneezing this weekend, I knew I had to act fast! I think the key to limiting the duration of any bug is how you handle it, especially in the first day or two! Today, I’m sharing a juice recipe that gave my immune system a kick and had me feeling better in 24 hours! Even if you’re feeling grand, this juice will surely give you a boost of energy; I think I’m going to add it to my regular recipe index!

Juice Recipe:
1 apple
1 lemon (without rind)
1 inch ginger
Benefits:
Apple – apples are just about the only non-citrus fruit that I will juice; if you’re new to juicing and fearful your juice will taste like grass, add an apple for a perfect amount of natural sweetness. Aside from the taste benefits, apples contain many nutrients and phytonutrients, especially in the skin and just under the skin ((so be sure to leave the skin on when you juice)). Also, apples contain high levels of Vitamin C for an immune system boost!
Lemon – lemons are very effecting at combating infections as it contains antibacterial properties and vitamin C to support the body’s defenses; for a sore throat, you may even want to gurgle lemon water or lemon and honey water.
Ginger – ginger can improve the absorption and assimilation of essential nutrients in the body. It also helps clear up certain channels in the body, such as the sinuses. 
Cheers to a cold-and-flue-free winter and holiday season thanks to this drink!

I love that some of you called this the “Elsa braid”
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Back, Glutes & Weighted Abs – 11/14

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Tip of the Day: Keep your weekend moving in the right direction by staying active. On the weekends is when I ((and many of you have shared)) is the most difficult time to eat healthy. It’s easy to get caught up in the binge/guilt food trap. Try to shift you’re thinking and direction to what you can do “right” on the weekends. For instance, if you’re someone who loves to have fun and make plans…stay active socially; sign up for a fun run with your girlfriends, track your steps while walking around the mall, or take the kids to a trampoline park! There are so many ways to get in a “workout” without going to the gym, especially on the weekends. Those who can learn to make healthy living fun often have the most success with sustaining lasting results! Have a wonderful weekend, y’all!

Did someone say…FLEX FRIDAY 😉
Top & Crops: Lululemon // Shoes: Nike frees

#LGAccountability Daily Challenge:It’s that time again…I want to see YOUR flex friday picture!
On
Instagram, upload your #LGFlexFriday picture ; then, hashtag #LGAccountability, #LGFlexFriday, your
team hashtag and tag me @laurengleisberg so I can see them too!

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Arms Circuit – 11/13

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Tip of the Day: Go for a simple switch up, such as dumbbells versus barbells versus kettlebells versus cables. I speak a lotttt about switch ups with workouts ((probably so much that you’re expecting another switch up rant)). Seriously though…there are so many “easy” ways to keep progress moving forward and simple switch ups are one of them. For instance, take a movement from today’s workout: a shoulder press. In today’s workouts, I suggested performing the exercise with a set of dumbbells, but you could also use a barbell, a resistance band, a cable, etc. The equipment used with the same exercise does, in fact, change how the muscles and body carries out the movement; dumbbells will allow for more unilateral movement whereas a barbell will change the movement due to the nature of the fixed grip. If you’re looking for a very easy way to push through a plateau or work on progressing physically, a simple switch up like this is a great go-to!

In the words of Nike, “just do it.” I’ve slipped into a bad habit lately of opening my inbox and diving into tasks before my workout, knowing I won’t be able finish in that allotted time. It does nothing but distract me from getting pumped up to go to the gym in the morning. I needed these pants today to remind me despite all the “to-dos” on my list, my workout was important…so…just do it!
Top: Lululemon // Pants: Nike // Shoes: Reebok Skyscape

#LGAccountability Daily Challenge: Share your “just do it” moment from today! On
Instagram, upload your just do it selfie/photo; then, hashtag #LGAccountability, your
team hashtag and tag me @laurengleisberg so I can see them too!

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No Equipment Cardio & Ab Circuit – 11/12

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Tip of the Day: EPOC – say what?? As you all know, I’m a big fan of HIIT, aka high intensity interval training because I’m someone who is dedicated to seeing results, and I would like to do so in the most efficient and time-effective way. One of the reasons why HIIT is so effective in a short amount of time is due to the afterburn, which I’m sure you’ve heard me mention from time to time! As someone who holds a Bachelor of Science, I cannot help but research how to achieve results in the most scientifically proven way; I live by the quote, “work smarter not harder.”

Enter…HIIT cardio & EPOC. EPOC stands for excess post-exercise oxygen consumption ((or the “afterburn”)). When we workout under the HIIT technique, our muscles “burn” due to the lactic acid build up and our oxygen stores begin to deplete, which is the shortness of breath we experience. When high-intensity workouts are completed, the body will work to stabilize itself on many different levels; one of those ways is to pay back the “oxygen debt” created during exercise and to clear out the lactic acid. This requires calories to be burned! In fact, our bodies will work to do this for 16-24 hours following a HIIT workout. Not only do HIIT workouts allow us to burn the same amount of calories in 30 minutes as compared to a longer steady state workout, but also calorie burning may occur for up to 24 hours following the workout! 

I hope you enjoy today’s HIIT workout a little bit more knowing you’ll be burning calories for the next day from it!

Click here for a scientific study to back up this claim!

I love that this picture captures the difference between my workout selfies (sports bra, always) and what I wear to actually workout (layers)
Top, Scarf, Sports Bra & Leggings: Lululemon // Shoes: Nike Frees

#LGAccountability Daily Challenge: Share your favorite HIIT exercise or workout! On Instagram, upload your picture; then, hashtag #LGAccountability, your team hashtag and tag me @laurengleisberg so I can see them too!

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Upper Body Circuit – 11/11


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Tip of the Day: Last week, I posted a video ((you can watch here)) on supplements ((I know – I’m like a steel trap when it comes to that topic)) but I’m happy to finally open up and start talking about supplements and vitamins. The reason I am often hesitant is because I don’t want us to feel like we need to rely on supplements to see results; in my opinion, supplements make up less than 5% of what goes into seeing progress, but it is still part of it! In case you couldn’t tell from the video, my favorite supplement is a preworkout. It’s something that can get you from a place of “I want to lay in bed all day watching Real Housewives” ((am I giving myself away)) to “let’s get up and do this” in a matter of 30 minutes. As of late, Starbuck’s china green tips green tea has been my go-to pre-workout. Previously, I never really thought about a tea or coffee drink as a preworkout. Have you tried either? Now, this type of pre-workout would be purely for caffeine benefits, but one reason I particularly love that option is because it is natural. Lately, I’ve been conscious of artificial flavors, dyes, etc., and I love that a green tea will provide me just enough energy to get geared up for the gym without the added junk my body doesn’t need.

When I was in Florida this past week, I began each day with a Starbucks session to get in some work & tea, then hit the gym! Only red cup season would get me this excited for a hot drink on a hot day!
Top & Crops: Lululemon

#LGAccountability Daily Challenge: Tea or coffee for a pre-workout today? I want to see it 🙂
On Instagram, upload your tea/coffee picture or selfie; then,
hashtag #LGAccountability, your team hashtag and tag me @laurengleisberg
so I can see them too!

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Legs & Glutes (Squat Emphasis)

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Tip of the Day: You can’t fake fitness…embrace yourself as is! I couldn’t help but notice all the “illusions” that are sold to us women while I was shopping this past week: Spanx, waist shapers, compression this and that. Now, let me first say, if you’ve found those items make you feel your best, then keep doing you! However, I know the feeling of having to peel off skinny jeans after dinner and drinks – it is no fun. I think the most amazing and fulfilling way we can live is by being authentic: inside and out. Under clothing, we can shrink, enlarge, and sculpt, but at the end of the day, only we know what we really are. Your physical fitness cannot be faked or manipulated. It’s what makes working out and eating healthy so rewarding!

I’ve officially deciding moving to the beach is a priority, so that I can wear my bikini on a regular basis; it’s definitely the “outfit” I feel most confident wearing. A bikini? Yes…it screams, “I am real.” There’s no hiding behind anything in a bikini and it’s such a powerful and wonderful reminder of how to live! 
Swimsuit: Roxy
#LGAccountability Daily Challenge:What outfit do you feel most confident in? I want to see it! On Instagram, upload your confident outfit picture; then,
hashtag #LGAccountability, your team hashtag and tag me @laurengleisberg
so I can see them too!
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Back & Biceps – 11/7

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Tip of the Day: Practice celebrating your strengths! As we aim to improve ourselves through health and fitness, we often slip into focusing solely on our weak points that require our attention to develop. Make it a habit to also acknowledge and celebrate what you’re great at. Maybe you would like to improve your running abilities, but you’re really strong with deadlifts – celebrate that! Perhaps you’re working on fighting off snacking, but you’re an amazing cook – celebrate that! There is a way to love our bodies and who we are while working to improve ourselves; it just takes a little bit of practice and reminding ourselves of our strengths!

Swim suit: Victoria Secret

#LGAccountability Daily Challenge: Show off your strength with the rest of the community today – #LGFlexFriday! On Instagram, upload your flexing picture; then,
hashtag #LGAccountability, #LGFlexFriday, your team hashtag and tag me @laurengleisberg
so I can see them too!

ALSO – Don’t forget to check in with your partner(s) today on your goal! We’ve seen first hand the power of accountability…you ladies are doing amazing at supporting each other. On Instagram, upload a picture related to the goal you reached; then, hashtag #LGAccountability, your team hashtag and tag me @laurengleisberg so I can see them too!

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Shoulders & Abs – 11/6

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Tip of the Day:Remember in Tuesday’s post { click here to read }, when I suggested taking 5 minutes to make a game plan?! Well, now I’m going to suggest breaking the plan every so often. Sound contradictory?! Well, the key ((and one of my top tips for sustaining motivation)) is to identify when it’s best to stick to your plan and when it’s beneficial to switch it up!

Stick To Your Plan:
Stick to your plan when you are physically, mentally, or emotionally drained ((this isn’t always a bad place)); for many of us, our demanding careers and chaotic personal lives require a great deal of our focus and energy, leaving little for creating workouts or thinking about what to make for dinner. In those times, leave that up to someone else (( like me hehe )) Print off an ebook or find a workout on YouTube to serve as your guide!

Switch It Up:
Switch up your meals and workouts when you’re feeling creative and full of energy. We lead such busy lives that on rare days are we feeling up for “something new,” but when we are, we should make the most of it!

I was feeling especially inspired by the beautiful southern Florida scenery, so I did some sprints in the parking lot and walked around an outdoor mall for cardio!

#LGAccountability Daily Challenge:Share your “switch up” with the community! Maybe it’s a new breakfast recipe, different gym gear, or an outdoor workout. Upload your photo to Instagram, then hashtag #LGAccountability, your team hashtag, and tag me @laurengleisberg so I can see them too!
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