Friday, October 31, 2014

November 2 - 8 Meal & Workout Plan

This is my meal plan and week of workouts that I follow; I share in hopes of reaching our goals together! 

Look no further than this week's plan to eliminate the worry of what to eat and how to workout, I've got you covered with these plans :)

Facts About the Meal Plan:
*The meal plan serves as one day full of meals and is repeated for 7 days, which is not too long to get sick of the food but allows for food to be pre-made in mass amounts
*I do 5 meals - meals 1, 2, and 4 are more of a breakfast, lunch and dinner, while meals 3, and 5 are smaller portioned meals to keep my body fed properly throughout the day
*I suggest spacing meals around 3 hours apart (give or take depending on your schedule)
*My meal plan style is SIMPLISTIC; I've found the fewer ingredients and the easier the prep, the more likely one is to stick to the plan
MY 3 FAVORITE MEALS THIS WEEK: 1) Green Eggs & Ham Sandwich 2) Crockpot Turkey Chili 3) Chicken Cordon Bleu Roll Ups
Facts About the Workouts:
*5 total workouts
     -4 weight training workouts to target legs, glutes, calves, back, chest, biceps, 
     triceps, shoulders & abs
     -1 HIIT cardio workout
*Workout style is high intensity interval training, which studies have shown to be the most effective at maximizing results in the shortest amount of time + creating an afterburn to continue the calorie burning after the workout is complete
*Result-driven workouts for a fit and lean body
MY FAVORITE WORKOUTS THIS WEEK: HIIT Pyramid Cardio & 8 Min Abs

Other Information:
*After payment, you will see a link to return to sellfy to download or you can download from a confirmation email that will be sent to the email linked to your paypal acount. 
*This downloadable pdf can be printed or saved to your mobile device for easy access in the grocery store or gym!
*If you download on a tablet or phone, be sure it's somewhere that is permanently saved or the file may be lost; I like to screen shot it so that it saves to my pictures

For the meal + workout plan:
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For just the meal plan:
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For just the week of workouts:

Thursday, October 30, 2014

Upper Body (Chest & Back) - 10/31

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Workout Download: Want more out of this workout?! The downloadable workout version includes my personal training tips and explanations on all the exercises listed + a meal plan to enhance results! You can read more about this week's complete plan here

Tip of the Day: Happy Halloween! As a fellow health and fitness enthusiast, sometimes I'm sure you cannot help but cringe as how many holidays we celebrate that revolve around food ((more like cringing after indulging if you're anything like me lol)) So, how are we supposed to balance our vision of health with societal holiday norms? My assumption is that on holidays you're probably celebrating with family and friends, and I'm sure you don't want to be the one in the corner eating out of a tupperware container ((that's not my idea of living a healthy life & don't believe that is the only way)) My top tip I can share heading into a candy-filled weekend and the holiday season is to watch portion sizes! There's no need to feel guilty about munching on a few pieces of candy! It may be helpful to set some goals and expectations for the weekend. For example, I will do 30 minutes of cardio both Saturday and Sunday morning to motivate myself to eat healthy during the day. I will allow myself 5 mini candy bars during the Halloween party.

Instead of a #LGSweatSeshSelfie, I thought it would be fun to share some of my #FlashbackFriday Haloween pictures; it's pretty fun to look at outside of the gym pictures to track your progress as well!

 
#LGAccountability Daily Challenge: Preparation is key...share your weekend game plan with the #LGAccountability community! Hashtag #LGAccountability, your team hashtag, and tag me @laurengleisberg so I can see them too.

Click for more information:


Wednesday, October 29, 2014

Pyramid HIIT Cardio & Core Workout - 10/30



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Workout Download: Want more out of this workout?! The downloadable workout version includes my personal training tips and explanations on all the exercises listed + a meal plan to enhance results! You can read more about this week's complete plan here

Tip of the Day: Why HIIT Cardio? Is 30 minutes really long enough to see results? These questions really sparked after I released the 30x30 Fat Loss Shred ebook as the workouts require just 30 minutes per day. I promise you...you can really see results doing just 30 minutes of exercise ((coming from the health & fitness blogger who isn't afraid to show you that I eat flaming hot cheetos on occasion hehe - I wouldn't attempt to fool you)) In fact, the vast majority of my workouts take just 40 minutes! It's all about efficiency and scientific proof ((as someone with a Bachelor or Science...I'm all about the evidence lol)) In all seriousness, there are a great deal of studies showing that a 30 minute HIIT workout can yield the same benefits if not more than a 60 minute or longer workout!

It's all in the training technique. HIIT also known as high intensity interval training works off of the premise that there are intense intervals and rest intervals, such as seen in today's workout. With these intervals, you'll notice your heart rate soar while working to maximum intensity during the working interval, then you'll notice your heart rate slow during the rest interval. This rise and decline in heart rate several times over the 30 or so minutes is critical as it creates what is known as an afterburn: the calorie burnage that occurs after the workout is complete. I know...it literally sounds too good to be true, but it's not! You can literally burn calories after you're done working out. Have you ever noticed that after a HIIT workout when you get to your car or an hour later, you're still sweating?! ...the afterburn! For this reason, I'm hooked on HIIT :)

As I was typing this blog post, I couldn't help but share this thought... "HIIT will help make us HOTT." It may be my new tag line, but really, HIIT has helped me gain physical results without spending hours in the gym!
Top & Crops: Lululemon // Shoes: Nike Pegasus

#LGAccountability Daily Challenge: Share your post-workout selfie with the community; they're not always pretty, but they symbolize strength and hard work! Sport the new hashtag - #LGSweatSeshSelfie as well as #LGAccountability, your team hashtag, and tag me @laurengleisberg so I can see them too.

Click for more information:




Tuesday, October 28, 2014

Total Body Bosu Ball Workout - 10/29


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Workout Download: Want more out of this workout?! The downloadable workout version includes my personal training tips and explanations on all the exercises listed + a meal plan to enhance results! You can read more about this week's complete plan here

Tip of the Day: Yesterday, I found myself under the weather; it was a 24 hour bug...it went as quickly as it came, but it was a rough 24 hours! I actually tried to push through and go to the gym, but ended up leaving a quarter of the way through my workout. Over the years I've struggled with whether to ignore illnesses and "sweat it out" or to lay low, allowing my body and immune system to recover. As cold-season approaches ((here in the States)), I thought it may be helpful to share my opinion on how to balance sickness with health and fitness!  

When I begin noticing real symptoms, I strive to slow my roll: cancel plans with friends, nix the errands, and, yes, even skip my workout. All of that energy can then be put towards fighting off the bug inside us; physiologically, there is real evidence of this energy usage by the body, so, if possible, give your body all the rest and down time you can. During this time, I also focus on fluids... tea + lemon & water are my go-tos. When you feel as though you are improving, then I suggest hitting the gym to sweat it out. Overall, listen to your body because you know it best!


My two favorite teas currently....always with lemon :)

...and a few minutes later, Anthony found me like this

There's nothing like some fresh blooms to lift your spirits!

#LGAccountability Daily Challenge: For those of you who know me well, you know fresh flowers make me smile! Share a photo what makes you smile when you're down, and express your gratitude for that! Hashtag #LGAccountability, your team hashtag, and tag me @laurengleisberg so I can see them too.

Discover Which One of My Workout Programs is BEST for YOU:

5 WAYS TO STAY ACTIVE & FIT DURING COOLER WEATHER


As someone who lived in Wisconsin for over 20 years, I know all about cold weather and gloomy days. Still, the majority of us do not want to let the winter blues inhibit us from reaching our health and fitness goals, so I’ve compiled 5 tips to help you stay active during winter!

(1) GET GEARED UP WITH WINTER GOALS

Life is all about the perspective we take on, and it’s easy to slip into looking at winter as a lazy season ((I’m certainly guilty of this)). Instead, take some time to sit down and set a winter goal that will heat things up in a cold season! Set a large goal, such as losing X amount of pounds by springtime or completing a half marathon in March. Then, use the winter months to take small steps on a daily and weekly basis that serve as stepping stones to your big goal!


(2) BRING THE HEAT

Speaking of heating things up in a cold season, backyard bonfires – commonly thought of as a summer activity – are a great way to enjoy the outdoors during winter! Let the bonfire serve as an outdoor furnace while you enjoy winter activities in your backyard. Bonfires are also a wonderful way to entertain outdoors as cooler temperatures roll in. 


(3) BUNDLE UP & GET OUTDOORS

Most of us avoid the outdoors at all costs during the winter because we are not properly prepared. Getting outside has an added bonus that our bodies will most likely have to adapt to this colder weather and work harder during activity, which may lead to a greater endorphin production and increased physical benefits!


We often shy away from the outdoors because we are not properly bundled up, and as a Wisconsin girl, I understand the dilemma. I tested out Columbia’s Turbodown Down Jacket and Minx Mid II Omni-Heat boots while I was back in Wisconsin. I was pleasantly surprised that despite the cooler temperature, I was able to look past the weather and enjoy an outdoor hike & sporting event! Look for clothing options that keep you warm, yet able to move around freely; for that reason, I liked how this particular down jacket provided just enough warmth without the added bulk!


(4) ENJOY WINTER ACTIVITIES

So often, we try to make our summer activities fit into the winter months; instead of forcing a puzzle piece that just doesn’t seem to fit, why don’t we try to enjoy what winter has to offer?! Taking up winter sports, such as skiing, snowboarding, tubing, ice-skating, and any other snow sports is a great way to enjoy winter and burn some serious calories! Even sledding in the backyard with your friends or family will surely get your heart rate pumping!


(5) CREATE YOUR OWN SUNSHINE

You can always change a gloomy day by bringing your own sunshine! For instance, I chose to wear the bright red hibiscus colored Columbia Turbodown Down Jacket and the white Minx Mid II Omni-Heat boots to brighten up my day! A little bit of colorful clothing can go a long way in the winter months!


These waterproof boots have such a girly touch with the winter-inspired print and faux fur details.  



I love the figure-flattering fit of this jacket and the fact that it’s lightweight, yet retains heat well.



Thank you to Columbia and POPSUGAR Select for sponsoring this post! As always, all opinions are my own.

Monday, October 27, 2014

Jump Rope Arm Circuit - 10/28

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Workout Download: Want more out of this workout?! The downloadable workout version includes my personal training tips and explanations on all the exercises listed + a meal plan to enhance results! You can read more about this week's complete plan here

Tip of the Day: I've shared many benefits of jump rope workouts in the past. In case you're a new reader, a few reasons I love jumping rope: 1) it's an incredible cardiovascular workout - just watch your heart rate soar in a matter of seconds 2) it's a great way to burn out your arm muscles and calves, such as in an arm circuit like today's workout and 3) it's my go-to for incorporating cardio into a weight training workout to maximize the benefits. Still, one major benefit of jump roping I've missed in sharing is that it's an incredibly portable workout, making it a great option for both home workouts and workouts when traveling. I always pack a jump rope in my suitcase when traveling because it requires very little space - a hotel room, parking lot, or hallway provide plenty of space! Also, if you're a beginner jump rope-er, try going through the motions ((it's still a kick ass workout)) until you work up your cardiovascular endurance and coordination to use a rope! Every time I jump rope, I always think, "I need to do this more often and learn tricks," but I don't follow through, so there it is - it's my goal to improve my jump roping skills :)



Top & Crops: Lululemon // Shoes: Nike Pegasus

#LGAccountability Daily Challenge: Share a photo of a goal you're working on - it can be health and fitness related or geared towards your personal life! Publicly sharing goals moves us one step closer to being more accountable in reaching them! Hashtag #LGAccountability, your team hashtag, and tag me @laurengleisberg so I can see them too.

Discover Which One of My Workout Programs is BEST for YOU:

TAKE THESE 4 STEPS TO DO MORE OF WHAT YOU LOVE

I think we could all agree that we would jump at the opportunity to do more of what we really love in life! Whether its more date nights with your man, more snuggles with your little ones, more wine nights with your girls, or just more time for yourself, I believe there are a few steps we can take to get to that place!

lucy is an activewear line with stylish yet performance-enhancing workout and yoga clothing; they share an incredible message that I think you all would enjoy! It goes along with the balanced healthy lifestyle approach that I take; the company recognizes all of us who have to-do lists a mile long, yet are still wanting to live a life we love! There is no need to sacrifice, instead rely on your healthy lifestyle and being active to do more!

Here are 4 steps that may help you fully engage in all the things you love to do:

(1) Identify What Makes You Tick

So often, our lives become incredibly hectic that time seems to fly. Many of us cannot identify the things we really love to do because we’re in a constant state of getting done what needs to be done. In college, professor after professor told me, “find a way to make money doing what you love.” How was I supposed to find what I loved to do when I was consumed with papers, presentations, and studying for exams and had very little time to even explore what I loved to do? Can you relate??

It wasn’t until I began journaling ((yes, middle school diary type of journaling)) that I really found what I loved to do. I had several mentors suggest journaling, but I used the “I don’t have time” and “I don’t know how to journal” excuses. Let your mind wander. Dream up big dreams. Put it all on paper. Eventually, you’ll begin to see themes in your writing; these trends point at what exactly it is that you love.

(2) Make Time for 30 Minutes of Exercise 5 Times per Week

How can exercise earn you more time to do what you love? Making time for a 30-minute workout 5 times per week will help you in two critical ways. First off, working out releases endorphins also known as the “happy hormone.” This pleasurable feeling can help equip us to take on a day of doing more of what we love. Secondly, when you realize you were able to make time for a workout in a busy day without sacrificing anything else, you begin to wonder what other feel-good activities you could make time for.

(3) Look at Your Schedule

Sometimes, all you need to do is sit in front of you planner to look at the “musts” on you to-do lists and schedule those in first. There are inevitable musts like work, school, family obligations, etc., but once you put those down, you can find the holes in your day. These holes equal time to do what you love!

(4) INK in Your Planner Time for What You Love

The best part about healthy living is that it shows you that you’re capable of A LOT more than you thought. Maybe you never believed you could run a mile without stopping, and now you can. Maybe you never thought you could squat your bodyweight, and now you can. Just like those examples, you can find time in your day for those things you identified in your journal.

Now this… this is for you. The ones who have it all… on your to-do list! lucy is hosting a contest (click here for more info) in which every week, you can win your choice of a year of housecleaning, babysitting, or meal deliver, and one grand prize winner will receive all three! Now that would really free up some time to do more of what we love!  




Thank you to lucy & POPSUGAR Select for sponsoring this post; as always, all opinions are my own!