May 22-28 Fitness Schedule

Before our next challenge, let’s go for a total switch up. I’m talking about a workout plan that combines weights, body weight resistance, plyometrics, cardio and more! Let’s work through the 30×30 Fat Loss Shred Plan

30×30 Fat Loss Shred

  • 30 min workouts
  • Focus on overall strength and body fat reduction
  • Equipment required: dumbbells, jump rope + bench/chair

These workouts are short and intense. They will be kick our butts but also motivate us. The unique training approach will serve as an effective switch up for our bodies and an enjoyable switch up for our minds.

Sunday

[ ] 30×30 Fat Loss Shred Day 7

Monday

[ ] 30×30 Fat Loss Shred Day 8

Tuesday

[ ] 30×30 Fat Loss Shred Day 9

Wednesday

[ ] 3ox30 Fat Loss Shred Day 10

[ ] Premium Ab Plan: Plank Workout A

Thursday

[ ] 30×30 Fat Loss Shred Day 11

Friday

[ ] 30×30 Fat Loss Shred Day 12

Saturday

[ ] 30×30 Fat Loss Shred Day 13

[ ] Premium Ab Plan: Core Crusher Workout Video

NEW MEAL PLAN + MEMBERSHIP

The brand new update to the meal plan now offers lifetime updates (seasonal cookbooks, meal by meal full day eating plans & more) and exclusive meal plan member emails

EAT YOURWAY LEAN copy 2

PREMIUM AB PLAN + VIDEOS

  • 6 week ab plan with full workouts + photo demonstrations
  • 5 follow along ab workout videos to go with the plan
  • Effecting ab sculpting styles and methods

Screen Shot 2016-03-29 at 9.34.13 AM

May 15-21 Fitness Schedule

“That hot new thing… it’s called switch

Here at LG, we are about all things effective and enjoyable. When it comes to fitness, our workouts are most effective when they serve as a new challenge to the body. The body is incredibly adaptable. When our bodies get used to a routine (like the same workouts), they expect it and don’t have to work as hard to complete the exercises. We want to keep our bodies guessing…. we want that SWITCH!

Before our next challenge, let’s go for a total switch up. I’m talking about a workout plan that combines weights, body weight resistance, plyometrics, cardio and more! Let’s work through the 30×30 Fat Loss Shred Plan

30×30 Fat Loss Shred

  • 30 min workouts
  • Focus on overall strength and body fat reduction
  • Equipment required: dumbbells, jump rope + bench/chair

These workouts are short and intense. They will be kick our butts but also motivate us. The unique training approach will serve as an effective switch up for our bodies and an enjoyable switch up for our minds.

Sunday

[ ] 30×30 Fat Loss Shred Day 1

Monday

[ ] 30×30 Fat Loss Shred Day 2

Tuesday

[ ] 30×30 Fat Loss Shred Day 3

[ ] Premium Ab Plan: Weighted Workout A

Wednesday

[ ] 3ox30 Fat Loss Shred Day 4

Thursday

[ ] 30×30 Fat Loss Shred Day 5

Friday

[ ] 30×30 Fat Loss Shred Day 6

[ ] Premium Ab Plan: Circuit Workout A

Saturday

[ ] HIIT

THIS or THIS workout

NEW MEAL PLAN + MEMBERSHIP

The brand new update to the meal plan now offers lifetime updates (seasonal cookbooks, meal by meal full day eating plans & more) and exclusive meal plan member emails

EAT YOURWAY LEAN copy 2

PREMIUM AB PLAN + VIDEOS

  • 6 week ab plan with full workouts + photo demonstrations
  • 5 follow along ab workout videos to go with the plan
  • Effecting ab sculpting styles and methods

Screen Shot 2016-03-29 at 9.34.13 AM

ConfidenceKini Challenge: Feel Good 5K (W6D7)

Today’s To-Do List:

[ ] 5K!!!!

[ ] Premium Ab Plan: Plank Workout C

(workout HERE)

[ ] 7 Day Slimming Nutrition Kick Start: Day 6

Read more HERE

[ ] Photo Challenge

[ ] Community Check In

Feel Good 5K

Whether your run, walk or do a little bit of both… go for your 5K (~3.1 miles) Record your time!

 

Premium Ab Plan

  • Today’s Ab Workout: Plank Workout C (test your plank max pr – how does it compare to when you first began?)
  • Find the Premium Ab Plan HERE

7 Day Slimming Nutrition Kick Start

It’s Day 6! We are in this together! To take our ConfidenceKini results to the next level, follow the meals (or meal structure) outlined in the 7 Day Slimming Nutrition Kick Start as part of the Eat Your Way Lean Meal Plan

Screen Shot 2016-05-07 at 8.33.49 PM

Daily Photo Challenge

5K: share your 5K experience today…. your 5K selfie, outfit, running partners, time, anything!!

#LGAccountability #LGTeamKini

 

Community Check In #LGTeamKini

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

Screen Shot 2016-05-13 at 9.19.19 PM

YOU DID IT!!!

You just completed the 2016 ConfidenceKini Challenge. You have so much to be proud of and I hope you feel every bit stronger, healthier and more confident today than when you started!

I’ll see you right here tomorrow for our brand new switch up schedule!!

ConfidenceKini Challenge: Stretch (W6D6)

Today’s To-Do List:

[ ] Stretch / Yoga

[ ] 7 Day Slimming Nutrition Kick Start: Day 5

Read more HERE

[ ] Photo Challenge

[ ] Community Check In

Stretch

Option 1:

THIS stretch session (complete 3x) or 20 minutes of stretches of your choice

Option 2:

Yoga class / video of your choice

7 Day Slimming Nutrition Kick Start

It’s Day 5! We are in this together! To take our ConfidenceKini results to the next level, follow the meals (or meal structure) outlined in the 7 Day Slimming Nutrition Kick Start as part of the Eat Your Way Lean Meal Plan

Screen Shot 2016-05-07 at 8.33.49 PM

Daily Photo Challenge

STRETCH: share a photo during today’s stretch session… your favorite stretch or the inner results you’ve experienced during this challenge

#LGAccountability #LGTeamKini

Tip of the Day: Tomorrow is our Feel Good 5K and I want you to feel prepared and excited for it! For the past 6 weeks, we’ve built up our cardio endurance to work towards a 5K. Whether you’re an avid runner, ready to smash your PR time or you’re new to running all together and hoping to walk as little as possible tomorrow, the Feel Good 5K is all about progressing as the best version of yourself.

 

Tips for Feel Good 5K Success

1) Lay Out The Outfit

Make Saturday easier on yourself by preparing and laying out everything ahead of time. Pick out that outfit! Have you checked the weather? Avoid using new shoes or wearing an outfit you’ve never worn before. Go with what is most comfortable to you!

2) Pick a Time + Place

Are you doing your 5K on a treadmill? If so, you don’t have to worry about the weather, but you may want to decide exactly when you’ll be hitting the gym. If you’re completing the 5K outside, use some spare time today to measure out a 5K path. 5K is 3.1 miles – get in your car and watch your odometer as you draw out a path to follow on Saturday. If you’re anything like me, you’ll need to write it down to remember hehe.

3) #LGSister

Who can you call on to complete the 5K with you? Or perhaps celebrate with you?! There’s nothing like accountability that is fun and the Feel Good 5K is all about that!

4) You vs You

On Saturday, always keep in mind how great you are and how far you’ve come during this challenge. It’s all about doing your best during this run. Keep from overthinking things or worrying about how well you will do. This is about letting all the strength and confidence you’ve developed over the past 6 weeks flow through you! Run to that finish line knowing you’re a healthier, happier, more confident you than you were jut 6 weeks ago! Now that’s something to feel good about!

Community Check In #LGTeamKini

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

Screen Shot 2016-05-12 at 9.27.44 PM

ConfidenceKini Challenge: Chest + Shoulders (W6D5)

Today’s To-Do List:

[ ] Weighted Workout: Arms

[ ] Premium Ab Plan: Circuit Workout C

(workout HERE)

[ ] 7 Day Slimming Nutrition Kick Start: Day 4

Read more HERE

[ ] Photo Challenge

[ ] Community Check In

Chest +Shoulders

W6D5_chest_shoulders_workout_women

Premium Ab Plan

  • Today’s Ab Workout: Circuit Workout C
  • Find the Premium Ab Plan HERE

7 Day Slimming Nutrition Kick Start

It’s Day 4! We are in this together! To take our ConfidenceKini results to the next level, follow the meals (or meal structure) outlined in the 7 Day Slimming Nutrition Kick Start as part of the Eat Your Way Lean Meal Plan

Screen Shot 2016-05-07 at 8.33.49 PM

Daily Photo Challenge

THANK YOU: whether it’s a special LG Sister within the community or someone else close to you, take a moment to share a little thank you with that person!

#LGAccountability #LGTeamKini

Tip of the Day: This is your final weight training workout for the ConfidenceKini Challenge! If you are reading this, you absolutely killed it! I’m serious! Embarking on a 6 week fitness journey and giving it your all – no matter how many bumps you hit – is an incredible feat. I am so proud of you. I’m honored to be your trainer, coach, sister, and above all friend. Thank you for sharing this journey with me. I hope you are feeling healthier, happier, stronger and more confident. Don’t you worry… I have more ways to kick your booty after this. I’ll see you tomorrow for a stretch session before we hit our 5K on Saturday! Woohoo!!!!

Community Check In #LGTeamKini

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

Screen Shot 2016-05-11 at 9.18.55 PM

ConfidenceKini Challenge: Cardio (W6D4)

Today’s To-Do List:

[ ] Cardio: HIIT

[ ] Premium Ab Plan: Ab Workout Video of Your Choice

(workout HERE)

[ ] 7 Day Slimming Nutrition Kick Start: Day 3

Read more HERE

[ ] Photo Challenge

[ ] Community Check In

Cardio

  • Perform 4 total rounds of the HIIT cardio below

H I I T C A R D I O-1 copy 2

Premium Ab Plan

  • Today’s Ab Workout: Choose your Favorite Workout Video
  • Find the Premium Ab Plan HERE

7 Day Slimming Nutrition Kick Start

It’s Day 3! We are in this together! To take our ConfidenceKini results to the next level, follow the meals (or meal structure) outlined in the 7 Day Slimming Nutrition Kick Start as part of the Eat Your Way Lean Meal Plan

Screen Shot 2016-05-07 at 8.33.49 PM

Daily Photo Challenge

SMILE: this is your daily smile reminder! Upload and share a photo of you smiling, a photo of a reason why you’re smiling today or any other smile related pic!

#LGAccountability #LGTeamKini

Tip of the Day: On an Instagram post from yesterday, I shared that I picked up a new flavor of branch chain amino acids over my lunch hour. I posted that product (brand + flavors) on my Snapchat (username: laurengleisberg) if you’re curious. Today, I wanted to include a video I’ve previously posted on the 3 supplements I use. I always like to say that supplements are just that… they’re intended to supplement an already healthy diet and active lifestyle. In the video, I include a bit more information about the 3 supplements I use, why I use them, the benefits and what I look for when buying these products to help you make the best buying decision for yourself!

Community Check In #LGTeamKini

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

Screen Shot 2016-05-10 at 10.09.00 PM

ConfidenceKini Challenge: Arms (W6D3)

Today’s To-Do List:

[ ] Weighted Workout: Arms

[ ] 7 Day Slimming Nutrition Kick Start: Day 2

Read more HERE

[ ] Photo Challenge

[ ] Community Check In

Arms

W6D3_arms_biceps_triceps_workout_women

7 Day Slimming Nutrition Kick Start

It’s Day 2! We are in this together! To take our ConfidenceKini results to the next level, follow the meals (or meal structure) outlined in the 7 Day Slimming Nutrition Kick Start as part of the Eat Your Way Lean Meal Plan

Screen Shot 2016-05-07 at 8.33.49 PM

Daily Photo Challenge

FLEX: it may not be #LGFlexFriday but arm day sure calls for a flex! You’ve earned it! Share and upload your favorite flex picture to display your strength inside and out!

#LGAccountability #LGTeamKini

Tip of the Day: T-T-T-Tempo! Today, I would love for you to add in the extra challenge of working on or maybe just being aware of your tempo with some of the above movements. Tempo training, similar to TUT (time under tension) training, refers to the length of time you spend during different phases of an exercise. There are four places in which we can modify the time or tempo of our exercises: 1) the eccentric phase or lowering portion of a movement (ex: squatting down), 2) midpoint pause (ex: when you are in the squat), 3) the concentric phase or the lifting component of an exercise (ex: standing up from a squat) 4) top pause or the time between reps (ex: standing upright before squatting again). In every exercise, there are these 4 points. For hypertrophy ((muscle building)) purposes, the greatest benefit from tempo training comes from increased eccentric phases ((ex: squatting down, lowering down the dumbbell in a curl, moving slowly to the ground during a push up)) I find the best tempo for this to be what is known as a 3-0-1-0. That’s a whole lot of crazy terms and odd numbers, so I’ll break it down with that squat example… lower down into the squat (this is the eccentric phase) for 3 seconds, do not hold the squat (0 sec at midpoint), stand up from the squat in 1 second *this is the concentric phase) and go right into the next rep (0 sec at top). We and our muscles can benefit from tempo training, so sometimes I like to stick to basic movements and do 3 sets of 15-20 reps, focusing primarily on tempo. It’s all about those switch ups and using staple weight training movements with twists to see great results and this is just another one of those awesome twists/switch ups!!

 

Community Check In #LGTeamKini

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

Screen Shot 2016-05-09 at 8.36.35 PM

ConfidenceKini Challenge: Leg Circuit (W6D2)

Today’s To-Do List:

[ ] Weighted Workout: Leg Circuit

[ ] Premium Ab Plan: Weighted Workout A

(workout HERE)

[ ] 7 Day Slimming Nutrition Kick Start: Day 1

Read more HERE

[ ] Photo Challenge

[ ] Community Check In

Leg Circuit

  • Perform 5 total rounds of the circuit below

W6D2_legs_butt_circuit_booty_workout

Premium Ab Plan

  • Today’s Ab Workout: Weighted Workout A
  • Find the Premium Ab Plan HERE

 

7 Day Slimming Nutrition Kick Start

It’s Day 1! We are in this together! To take our ConfidenceKini results to the next level, follow the meals (or meal structure) outlined in the 7 Day Slimming Nutrition Kick Start as part of the Eat Your Way Lean Meal Plan

Screen Shot 2016-05-07 at 8.33.49 PM

Daily Photo Challenge

AFFIRMATION: to start the week on a strong note, find and share an affirmation to make this week great!

#LGAccountability #LGTeamKini

Tip of the Day: During the last week of a challenge or any type of plan you may be following (fitness, career or lifestyle), it’s tempting to starting thinking about what is next. Let me first just say, I always have something for you, so no need to worry there. However, I think it’s an awesome opportunity for us to practice presence… staying in the moment… remaining focused on the task at hand or, in this case, the final week of workouts. Personally, I have a huge tendency to focus a little too much on the future. While it’s awesome to set goals and plan, living too far ahead, I find, keeps me from making the most of what I can do today. Can you relate?? If you’re reading this, I’m sure you’re a go-getter. You’re the type of chick who sets her sights on accomplishing everything! It’s part of the nature of a go-getter to focus on the future, but let’s try also to live in the moment. Let’s practice that by making the most of this final week!

Community Check In #LGTeamKini

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

Screen Shot 2016-05-08 at 7.19.20 PM

 

IT’S HERE… Your 7 Day Slimming Nutrition Kick Start

Having the Eat Your Way Lean Meal Plan means you have access to lifetime updates and your very first one is here!!

Meal Plan Members… check your emails!

The brand-new, updated 7 Day Slimming Nutrition Kick Start is going to take all your hard work during the ConfidenceKini Challenge to the next level. Every meal is laid out for you! AND I’ll teach you the blueprint, so if you prefer other food items or ones you have on hand, you’ll be able to follow the plan with the same great results!

7 Day Slimming Nutrition Kick Start

Screen Shot 2016-05-07 at 8.33.49 PM

Join the Plan Today + Instantly Receive the Slimming Kick Start Update!

About the Kick Start Plan:

This is a 7 day meal-by-meal guide for a more accelerated nutrition approach to shed body fat and tighten up. It’s a tweak of the Standard Eat Your Way Lean Meal Plan that I like to use at the end of a challenge, before a vacation/special event or to simply reset and kick start my healthy eating habits.

Why it Works:

DEFICIT: this plan works by creating a calorie deficit. If you’re following the standard meal plan, you’re already eating for a fit and lean body. By following this kick start on occasion (to keep it effective, I limit use to a max of 3 weeks a few times per year), we will create a very slight calorie deficit to make it easier for our body to burn fat naturally.

CARBOHYDRATES: the most effective place I find to manipulate nutrition for supercharged results is through carbohydrates. In this plan, you’ll see exactly how these easy carb tweaks are seriously great!

FOOD SOURCE: you’ll see what foods to choose and what ones are better to avoid in order to reduce bloating and inflammation, shed excess water weight and promote fat loss

How To Follow

This 7 Day Plan can be followed at any time! If you’re participating in the ConfidenceKini Challenge, let’s begin as a group with Day 1 = Monday, May 9th! Prepping these meals ahead of time will help you stay on plan.

If you are following a plan of your own, use the plan overview and modification pages to see how you can tweak your existing plan to see these same, great slimming kick start effects!

 

Congratulations

Join the Plan Today + Instantly Receive the Slimming Kick Start Update!

Are you in?

We start tomorrow! If so, upload this photo so we can hold each other accountable all week!

I'M IN!

Week 6 Fitness Schedule (W6D1)

IT’S THE FINAL WEEK OF THE CONFIDENCEKINI CHALLENGE!

You’ve worked your booty off ((more like *on*)) these past several weeks. The finish line in now in sight, but it’s really just the beginning of what will continue to be a happy, healthy journey for you! Let’s finish this week strong because you know I’ve got something amazing coming for you after this.

Sunday

[ ] Meal Prep

Monday

[ ] Weighted Workout: Leg Circuit

[ ] Premium Ab Plan: Weighted Workout A

Tuesday

[ ] Weighted Workout: Arms

Wednesday

[ ] Feel Good 5K: Cardio

[ ] Premium Ab Plan: Workout Video of Your Choice

Thursday

[ ] Weighted Workout: Shoulders + Chest

[ ] Premium Ab Plan: Circuit Workout C

Friday

[ ] Stretch Session / Yoga Class

Saturday

[ ] FEEL GOOD 5K… YOU’VE GOT THIS!

[ ] Premium Ab Plan: Plank Workout C

Premium Plans

If you’re looking to accelerate your results, the Eat Your Way Lean Meal Plan and the 6 Week Premium Ab Plan + Videos make the perfect companion to this challenge!

NEW MEAL PLAN + MEMBERSHIP

The brand new update to the meal plan now offers lifetime updates (seasonal cookbooks, meal by meal full day eating plans & more) and exclusive meal plan member emails (during this challenge, you’ll receive weekly recipes directly to your inbox)

EAT YOURWAY LEAN copy 2

PREMIUM AB PLAN + VIDEOS

  • 6 week ab plan with full workouts + photo demonstrations
  • 5 follow along ab workout videos to go with the plan
  • Effecting ab sculpting styles and methods

Screen Shot 2016-03-29 at 9.34.13 AM