Monday, May 25, 2015

Summer Fitcation: your summer vacation destination for all things health, fitness and life loving

INTRODUCING: #LGSummerFitcation

We've created a community...a team...a sisterhood...
...now we are taking a girls trip!
It's a health and fitness vacation where everything you need to get fit, 
lean, and have a fabulous summer is right at your fingertips!

#LGSummerFitcation is your digital getaway with your fellow #LGAccountability community members. Together, we will follow the same workout plan, partake in fun daily challenges, enjoy new and exciting recipes, continue to grow in confidence and self-love, transform our bodies inside and out, and thrive from the support and accountability from each other!

Take a peak inside our Summer Fitcation:
Health + Fitness:
Fit For Life (home workouts) and Total Body Transformation (gym workout) contain my most effective workouts for sculpting a fit and lean body. In fact, they came right from my training journal! They are the workouts that took me from skinny and insecure to fit and confident and they've helped tens of thousands of other women see incredible results too!

Whether you've already completed the ebooks, are in the midst, or never have, this is the perfect time to reset and begin together. These workouts will help you sculpt and tighten your total body for the next 12 weeks! Because the ebooks follow the same schedule, we can all workout together from home or the gym or both if you like to go back and forth!

Life Loving:
As a coach, I can best serve you when I'm right there next to you...doing the same workouts, eating the same meals, listening to your struggles, and finding solutions to make health and fitness easier and more enjoyable for you! #LGSummerFitcation blog posts will contain the very best motivation, tips, and daily challenges to keep you progressing inside and out!

Expect exciting surprises all challenge long to strengthen your body and mind!

BONUS: ABSsolutely Awesome Core Challenge
This limited edition (available for this week only) ab workout plan included as a FREE BONUS will sculpt your core to help you achieve a fit yet feminine midsection to enjoy our kind of six pack summer ;)

SELECT YOUR SUMMERFITCATION PLAN 
(3 DAY SALE)

Ultimate SummerFitcation Bundle: you're the one whose really setting herself up for success. Some days, you can make it to the gym and on others, you're squeezing in a workout at home


Total Body Transformation: you're the one who loves to workout and sculpt your body in the gym
 
Fit For Life: you're the one who loves to workout and sculpt your body right at home


ABSolutely Awesome Core Challenge Only: your the dedicated one who already has one or both of the above plans, but are looking to sculpt your midsection, so you're adding in the core challenge #SixPackSummer
*This core challenge will be available for download this week only*

Commit to the challenge by posting the above commitment contract on Instagram or share a commitment photo of you own! 

Set your calendars for June 1st as the start date...we will beginning Total Body Transformation and/or Fit For Life PLUS the Core Challenge then! Those will be the workouts we will be following. Stop by the blog daily to find motivation, tips, challenges, and many more exciting surprises! 

Be sure your email address is added to be the first to know all the details!


Thursday, May 21, 2015

Stretching Sequence (ConfidenceKini Challenge) - 5/22

Happy Friday! We're one day out from our 5K #LGRaceDay

I am ridiculously excited for this race. Even though I'm technically running alone, I seem to have the excitement as if I was running at the Olympics. It's just a HUGE accomplishment for the LGAccountability Community. Like fricken huge! This was our first ConfidenceKini Challenge and you rocked it! I couldn't be more proud of you, your dedication, check ins and support to fellow community members, so this race is one last push to celebrate!

Now, today may seem like quite a different workout for us who typically weight lift, but it is actually just what we need! There is no other type of stretching, foam rolling or massage that can relieve my sore muscles and help me regain flexibility like yoga can.

Here are a few go-to yoga poses I have, and I'll even put them in a sequence and repeat for a few minutes. If your muscles are sore, and you're looking for a different way to stretch them out, I highly suggest this simple sequence perfect for beginner and advanced yogis! I like to hold each pose for a few deep breaths (5-8) and repeat for as long as it takes to stretch out.

Plank

Chaturanga

 Upward Facing Dog

Downward Facing Dog

Runners Lunge (both sides)

Warrior II (both sides)


Reverse Warrior (both sides)

Tree Pose
Take the little bit of extra time today to prep for the race tomorrow! 

#LGRace Day Instructions
-Set a time on Saturday to complete your race...I will be running at 9am CST if you want to start with me!
-If running outside, find an area you can run and with your car, map out 3.1 miles so you know where to start and stop
-Be sure to hydrate before and after the race (as well as during if possible)
-Personally, I suggest enjoying a balanced, portioned breakfast prior to running, but do what works for you
-Go at your own pace; the idea is to complete the distance & improve your own time
Whether your walk, run, sprint the distance or have to take several rests, it doesn't matter...focus on the finish line 

FIND OUT WHAT WE'RE UP TO NEXT! 
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Wednesday, May 20, 2015

Chest & Back Circuit (ConfidenceKini Challenge) - 5/21

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ConfidenceKini Body Tip of the Day: For the rest of the challenge, I'll be answering your questions in the tip of the day section, so be sure to leave any question you have in the comments section below or on my social media posts!
 
Question: Why is it that my motivation starts off sky-high when starting a program, then I find it harder and harder to go to the gym? What can I do to motivate myself?

Answer: For starters, this is normal. It's the typical ebb and flow of life. Whether its a new workout plan, a new job, or a new home project, at the beginning, the motivation to take on something new comes naturally. Then, it slowly fades, but the trick is to maintain the dedication to "get it done." You see...emotions and actions are highly connection. Most of us think that the emotion makes the action (ie: you need to first be motivated to then workout), but we can actually "trick" ourselves in the opposite way. To use an unrelated example, the next time you're feeling a bit down, force yourself to smile and force yourself to say, "I am happy. I have so much joy in my life. There's so much to be thankful for." Very quickly, you'll end up genuinely feeling happy. Going back to motivation for the gym, having the habit of going to the gym even when you're not really feeling it will drum up the natural passion you have for healthy living so that the next day, it will come more easily.


Daily Challenge: Open up your inbox to find our #LGRaceDay Instructions & a little surprise for your future health & fitness goals ((if you haven't already signed up for my emails, be sure to do so below!)) Then, do one thing to get yourself prepped for race day...pick out a race outfit, explore your area for a running train, enlist a girlfriend to walk/run with you, schedule a post-race reward...whatever it is, be sure to let your community members know what you did!

Check In: 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 #LGTeamKini #LGMealPlan #LGSweatSeshSelfie & tag me @laurengleisberg so we can all connect.  Don't forget to leave love on other community members' photos!  


JOIN IN HERE! 
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Tuesday, May 19, 2015

Biceps, Triceps & Shoulders (ConfidenceKini Challenge) - 5/20

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ConfidenceKini Body Tip of the Day: For the rest of the challenge, I'll be answering your questions in the tip of the day section, so be sure to leave any question you have in the comments section below or on my social media posts!
 
Question: Do you workout every day? On days you don't workout, do you cut back on what you eat?

Answer: Personally, I workout 5-6 days per week with 3-4 of those days consisting of weight training and 2-3 entailing cardio or yoga. When deciding how many days to workout, I suggest you balance weights with cardio or other types of fitness. While cardio can aid in weight loss, weight training actually sculpts the body, giving you shape and firmness, so it's incredibly important, especially as we age. With weight training, the most effective results come from breaking down workouts by muscle groups, such as back with biceps, chest with triceps, legs, and shoulders, or any other combinations. This ensures that the muscles will actually be broken down (sounds bad, but it's the way the body builds back up "stronger" to visualize your results). On days when you are less active, you may consider tweaking your meal a bit. Personally, I keep everything the same because my approach is the less you're thinking about the diet details and the more you're following a regular program, the more likely you are to let it come naturally and therefore, stick to it. However, if you go a few days without much activity, you may want to reduce carbohydrates throughout the day, but just a bit! I go into more details on the why and how in my Eat Your Way Lean ebook (you can read that, here), but the short of that is that carbohydrates are a source of energy, and with less activity, the body requires less.


Daily Challenge: HUMP DAY! Let's push through the week with something new and exciting...today, I challenge you to try styling your hair differently. Whether it's a high pony, curls, side braid or a sleek strait hair do, just go for it! Share a beautiful hair selfie with the community!
I came across this old picture of my sister, Sarah and me at the beach, and it was quite fitting for today's hair challenge. We have LOTS of hair in our family! In case you missed it, awhile back, I shared my hair tips, routine & 3 video tutorials (you can find that, here)

Check In: 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 #LGTeamKini #LGMealPlan #LGSweatSeshSelfie & tag me @laurengleisberg so we can all connect. 
Don't forget to leave love on other community members' photos!  

JOIN IN HERE! 
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Monday, May 18, 2015

Legs & Glutes (ConfidenceKini Challenge) - 5/19

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ConfidenceKini Body Tip of the Day: For the rest of the challenge, I'll be answering your questions in the tip of the day section, so be sure to leave any question you have in the comments section below or on my social media posts!
 
Question: I'm working out at home and I often struggle on leg day to find alternatives to machines like the  leg extensions, leg curls, and leg press.

Answer: I have two tips for working legs in a weight training style at home. First off, I suggest increasing the reps a bit. Typically, the approaches to lifting weights are either lower reps to account for using heavier weight or higher reps when using lighter weight. At home, we don't always have the luxury of heavier weight, so upping the target rep range is a way to increase the workout challenge. Secondly, there are commonly used pieces of leg equipment that can be modified for at home by determining the targeted muscles. For instance, a leg extension targets the quadriceps; in today's workout, you can see the quad raises are a good alternative. A leg curl machine engages the hamstrings; I've previously showed the lying leg curl with a dumbbell between the feet that can be preformed instead. Finally, instead of a leg press (a compound leg movement), add in another lower body compound exercise, such as a squat!

Daily Challenge: After sprints yesterday and today's leg workout, it's certainly time for some muscle relaxation. Whether it's an epsom salt bath, foam rolling, yoga, or stretching, spend 15 minutes relaxing your muscles tonight! Share with the community your muscle relaxation moment!

Downward dog is one of my favorite stretch for tight hamstrings. Plus, I've always loved when the yoga instructor says, "and walk out your dog" lol.

Check In: 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 #LGTeamKini #LGMealPlan #LGSweatSeshSelfie & tag me @laurengleisberg so we can all connect. 
Don't forget to leave love on other community members' photos!  

JOIN IN HERE!

Receive weekly motivation, tips, workouts, recipes, promotions & more direct to your inbox to help you reach your health & fitness goals: