Friday, October 24, 2014

October 26 - November 1 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) Breakfast Tostada 2) Mediterranean Panini 3) Spaghetti Carbonara
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 2 FAVORITE WORKOUTS THIS WEEK: 1) Glute Emphasized Leg Workout 2) Total Body Bosu Ball Workout

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:
buy

For just the meal plan:
buy
 
For just the week of workouts:
buy

Thursday, October 23, 2014

HIIT Cardio & Core - 10/24

-scroll over image to "pin it" or click to save it to your phone/computer-
NOTE: for the squats, safely hop up onto the sides of the treadmill to complete 

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:Take progress pictures on a weekly basis instead of standing on the scale. I know I'm probably not the first one to say that stepping on the scale is a bad idea; in fact, I'm sure you know it's not the best way to track progress, but it's like a bag of flaming hot cheetos....you just cant stop ((oops, that's just my belly talking lol)). In all seriousness, I suggest taking progress pictures - one from the front, the side, and the back - on a weekly basis. They're not always fun to take, but having the pictures to look back on is priceless. I use apps like pic stitch and pic frame to place these photos side by side. At first, the progress seems slow, but when you can compare a current picture to one weeks, months, or even years ago, it's pretty amazing! So go ahead...get your flex on! It's "flex Friday" - have fun with it :)

#LGAccoutnability Daily Challenge: For the LG Accountability community, share your flex Friday picture and hashtag #LGAccountability #LGFlexFriday and tag me @laurengleisberg so I can see them too. 


Top & Crops: Lululemon // Shoes: Reebok Skyscape

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


Wednesday, October 22, 2014

Upper Body Workout (Back & Chest) - 10/23

-scroll over image to "pin it" or click to save it to your phone/computer-

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 

#LGAccountability Tip of the Day: We all seem to know the importance of stretching, but when we're short on time or have a long to-do list, it seems to be the first thing we nix from our exercise routine! It's easier to look at the physical exercises as being the beneficial component and the stretching as secondary, but stretches have benefits that can lead to improvements in your workouts! For instance, stretching can improve flexibility, which can increase the range of motion in your joints; this increased flexibility can improve performance in exercises and decrease the risk of injuries.

#LGAccountability Daily Challenge: For LG Accountability community members, share your stretching session or your favorite stretch! Upload a picture related to your goal to Instagram, hashtag #LGAccountability and tag me @laurengleisberg so I can see them too. 



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

Tuesday, October 21, 2014

Body Weight HIIT Cardio - 10/22

-scroll over image to "pin it" or click to save it to your phone/computer-

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 or download below
buy

#LGAccountability Tip of the Day: Set goals on Wednesdays! On Monday, there just seems to be some sort of motivation that we wake up with...it's a fresh week...a fresh start...the motivation comes easier. By Wednesday, that motivation often dwindles and the week can easily escape us unless we focus our energy and efforts strategically. Just set one goal! It doesn't have to be huge, but it should link up to some sort of end result that may be much larger. If you're having trouble, click here for a goal setting article I wrote awhile back!

#LGAccountability Daily Challenge: Share a goal you will work on and accomplish this week!

For LG Accountability community members, share one of your goals! Upload a picture related to your goal to Instagram, hashtag #LGAccountability and tag me @laurengleisberg so I can see them too. Inspire and be inspired by the community through sharing even though it may be scary!

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

Arms + Cardio - 10/21

-scroll over image to "pin it" or click to save it to your phone/computer-

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 or download below
buy

#LGAccoutability Tip of the Day: Beating diet boredom is one of the keys to sustaining healthy eating long term! So often we think about this in terms of food items we consume, but I've also found varying liquids can help not only keep boredom at bay, but also keep cravings down! Did you know that thirst and hunger stem from the same place? It's called the hypothalamus! I was so shocked when I learned that in a biology class during my undergrad, but it makes complete sense! Our body sends us that survival "eat/drink" message, but we often misconstrue which one it is. The next time your cravings kick in, try drinking liquids, specifically water to see if that helps. You certainly may be hungry, but often a little hydration can kick silly cravings to the curb!

#LGAccountability Daily Challenge: There are so many amazing fall drinks out there, but finding a healthy version can be a bit of a struggle ((the pumpkin spice latte pops into my head this season)) Today, share with the community your favorite fall drink recipe! Mine is Starbucks china green tips green tea sweetened with my own liquid vanilla stevia.

Now group members (and those who are soon to be)...it's your turn! I want to see those pictures! Upload your choice drink (store bought or homemade) to Instagram, hashtag #LGAccountability and tag me @laurengleisberg so I can see them.

My workout & challenge check in: I got my cardio & drink on by walking to Starbucks with my grandma for some hot drinks! Fitness, fun and family time - the ultimate combination :)

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

Sunday, October 19, 2014

Legs & Booty Circuit - 10/20

-scroll over image to "pin it" or click to save it to your phone/computer-

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 or download below
buy

#LGAccountability: Motivation Monday challenge! We are all waking up this morning morning for some reason...to get to work, to head to class, to take the kids off to school. It's a bit difficult to wake up on a Monday morning, and it can be a real challenge to wake up motivated on Monday. Hence, the importance of a Monday morning mantra! Mantras or affirmations are a powerful tool to keep your thoughts on the positive thinking track. Today, I encourage you to find a mantra that will set the tone for your day and week! There's no right or wrong mantra to choose...the best one is the one that speaks to you. Spend 5 minutes today to find one that helps shift your mindset to one of motivation and zest to take on what the week has in store. Then ((the important step)) write it down, print it out, or put it into your phone. Repeat your mantra several times first thing in the morning today and every day this week! Also, a few times throughout the day will help keep your thoughts focused and directed on exactly what it is that you want!

Now group members (and those who are soon to be)...it's your turn! I want to see those pictures! Upload your mantra to Instagram, hashtag #LGAccountability and tag me @laurengleisberg so I can see them. We all have the power to make someone elses' day!

If you're stuck, here are 5 mantras you may like





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

EXCITING LAUNCH: ACCOUNTABILITY GROUP | YOU'RE INVITED!

I'm sure you would agree that your girlfriends can make a good day even better and a bad day less difficult. Now imagine the effect we could have on each others' health and fitness goals if we all came together as one community! It's happening :)


What: private group of individuals inspiring and empowering others to look better, feel better and lead lives they absolutely love

Where: Facebook & Instagram

When: Tomorrow

Why: The missing piece to almost every fitness and nutrition program is a community to support and encourage each other through the highs and the lows; I'm happy to provide you with that through connecting you like-minded, passionate, caring ladies together.

RSVP: LGAccountability@laurengleisberg.com if you're interested in reserving your free spot! Currently, all spots are filled in the first group, but more will be opening this week!

By now, you've probably seen several posts on this group as I cannot contain my excitement! (( If not, you may read more here )) Taking the steps towards making health a lifestyle is not always easy, and that's why I'm here...to teach you how to do it in a enjoyable yet effective way and to set you up with online friends who alongside me will encourage you every step of the way! 

If you're in the group (or soon to be)....
Tonight, I just posted your smaller (10 person) teams. These are women who I encourage you to swap information with (follow on instagram, friend on facebook, add on snapchat, or send a few texts to). You can continue to get to know each other on a more personal level within the private Facebook group on the respective team discussions! Each day, I encourage you all to check out your teammates' social media check ins, comment, support and encourage each other! We all have highs that we want to celebrate with others and lows where we could benefit from a support system....we can be that for each other! Also, you will have exclusive access (recipes, workouts, encouragement, prizes etc.) for daily challenges.

If you don't want to be in the group but would like to follow along...
Each day on my blog, I will post the #LGAccountability daily challenge. I am incredibly passionate about using health and fitness as a stepping stone to much greater things - improved relationships, increased confidence, greater self image, more positive thinking, etc. So, the challenges will encompass all that healthy living entails! You can check in daily on social media with the hashtags below for the challenge and accountability posts!

Social Media Check Ins
Meals:
Each day, share what you ate! This can be a collage of all your meals, a yummy new recipe you tried, or anything related to healthy eating. Hashtag this picture with #LGAccountability to share with the community and tag me @laurengleisberg so I can keep in touch with you too!

Workouts:
Each day, share whatever it is that you did to get active; many of you are working through my ebooks, so I encourage you to share what challenged you or what you improved on; others are doing the exact same workouts, so it will benefit you to ask questions and give advice! Hashtag this picture with #LGAccountability to share with the community & tag me @laurengleisberg so I can keep in touch with you too!

{All other inspiring pictures are welcome too - nothing is off limits} #LGAccountablity

Important things to remember
(1) If you're on Instagram, be sure your profile is public so we can see your photos; I encourage you to create a "fitness" account if you would prefer to keep your foodie/active pictures away from your friends and family ((or share and inspire them too)

(2) The more effort you put in, the more benefits you rep; from ladies I've worked in, those who checked in daily, saw the best results ((just click here for the progress Yasmine made in 30 days, checking in daily & connecting with others))

(3) If you like something, tell me. If you don't like something, certainly tell me! I'm all about feedback, so as we go through this, let me know what's helping and what needs tweaking!

Friday, October 17, 2014

October 19-25 Meal & Workout Plan

This is my meal plan and week of workouts that I follow; I share in hopes of reaching our goals together! 
This is the first official week of the LG Accountability private Facebook group & challenges; if you haven't yet received your invite, please be patient because it's coming! If you're interested in joining the community of support, encouragement and fun, please email LGAccountability@laurengleisberg.com
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 2 FAVORITE MEALS THIS WEEK: 1) Healthy Turkey Tacos 2) Healthy Mushroom & Swiss Turkey Burger
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: Legs & Glutes Circuit + Bodyweight HIIT Cardio

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:
buy

For just the meal plan:
buy
 
For just the week of workouts:
buy