Sunday, October 19, 2014

Legs & Booty Circuit - 10/20

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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 or download below
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#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





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



Upper Body Circuit (chest & back) - 10/17

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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 or download below
buy

Tip of the Day: Start your day with a smile even if you have to fake it until you feel it. You know the phrase, "one small positive thought can change your whole day," so can a smile! In fact, a smile has the ability to not only lift up your day, but also those in which you share your smile with.

Fake it until you feel it is a tip that's helped me overcome negativity and obstacles in my life. This isn't to be confused with not being in touch with reality; instead, when you can fake your love of something (ie: workouts) or when you can momentarily fake a positive mood for yourself, you eventually become it! So, SMILE! With just a little bit of faking, you'll soon find yourself genuinely smiling, thinking positive thoughts, and becoming more aware of the smiles you're receiving in return!


 


 #LGAccountability: Want to join a group of women who are there to inspire and empower others to look better, feel better, and lead lives the absolutely love? It's happening on in my private Facebook group. If you're interested, read more here and email LGAccountability@laurengleisberg.com Hope to see you there!

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

Thursday, October 16, 2014

WHAT I EAT - FULL DAY OF EATING | MY DAILY DIET & TIPS

We all know the importance of healthy eating, but from what I hear from you, it's the most challenging part. I agree! It seems like the 1 hour spent in the gym is the "easy" part and the real challenge is the other 23 hours of the day.

I thought I would show you what I eat on a given day:
Click here to watch the video on YouTube

Diet Tips:
(1) Don't diet! When I use the word "diet," I am referring to the food one consumes; dieting in the sense of restricting calories, carbs, or food in general is not a good or healthy long term approach. It often leads to the yo-yo effect: weight loss followed by weight gain

(2) Strive to prepare the majority of your food yourself! In this video, you'll see me mention how I aim to cook most of my meals as opposed to opening a box, can, or carton. I suggest this because doing so helped me personally see results. I was a lover of lean cuisines and all meals like that, but when I cut the processed foods, chemical, preservatives, and all the other junk out, I noticed that I looked and felt better!

(3) Balance! Balance! Balance! It's easy to go too hard too fast; you get excited about losing weight and eating healthy, so you can unknowingly deprive yourself of everything you love to be "healthy." I've found that those who lose weight and keep it off are individuals who take the "slow and steady wins the race" approach! Every now and then, enjoy a meal you love and take off from the gym when you're feeling tired! After all, health is a lifestyle not a short term fix!

Wednesday, October 15, 2014

Arms Circuit - 10/16

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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 or download below
buy

Tip of the Day: Use your love of life to fuel your desire to eat well and stay active. Easier said than done, right?! Yes, I know, but hear me out. I can share all the health and fitness tips, tricks, and techniques, but none of that amounts to anything unless there is a desire to utilize it. If I can help you in one way...I hope I can help you see how loving your life brings an immense amount of energy to your body and soul; this energy can create a burning desire to live life to the best of your abilities: including a rocking body, a personality to match it, and the feeling of health from the inside out.

So how do you start? That's the million dollar question! Personally, I've found the process is quite a cyclic effect.

{ workout = motivation to eat better = healthy food choices = results = motivation to continue healthy living = more workouts }

If you look at this cycle as spitting out a new result each time around, you can see how results add up quickly. I'm sure many of you notice all sorts of results from healthy living that aren't just physical: self love, improvement in relationships, peace of mind, confidence, serving as a role model for your children, etc. All of these results contribute to an overall greater and greater love of life, which just fuels the cycle!

Bottom line...keep going! You don't have to be "good" at working out, eating well, and making healthy choices; you just have to keep trying! Keep chugging to spit out more and more results, so that eventually you will get better and better!



#LGAccountability: Want to join a group of women who are there to inspire and empower others to look better, feel better, and lead lives the absolutely love? It's happening on in my private Facebook group. If you're interested, read more here and email LGAccountability@laurengleisberg.com Hope to see you there!
 
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Tuesday, October 14, 2014

Total Body Tabata Workout (Only Requires Dumbbells)

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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 or download below
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Tip of the Day: Why tabata? I first discovered tabata when I felt as though my body reached a plateau. I was pleased with my results, but was having difficulty getting to the next step. If you can relate, I highly suggest this training style to anyone who feels they have hit a plateau and anyone who is looking for a good switch up to his or her workout!

Tabata is a form of high intensity interval training; it was first created by Dr. Tabata who was the head coach for the Japanese speed skating team. The style of training has great benefits such as an increased metabolic rate, greater fat loss in a shorter amount of time, increased muscle retention, and progress in cardiovascular capabilities.

There are several different types of exercises and movements that can be used to create a tabata style workout. The best point to remember is to perform that exercise for 3-4 minutes with an on period of activity and an off period of complete rest.

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HIIT Cardio Treadmil Workout + Core - 10/14


 -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

Tip of the Day: Plank your heart out! The plank exercise ((and all plank variations)) are a form of isometric training: a static contraction of a muscle in which there is no movement at a joint. Planking possesses a multitude of benefits! If you're now already sold on planks, below are 3 of my favorite benefits to serve you and your body.

3 Benefits of Planking:

(1) Overall Strength Improvement 
Take any compound movement (i.e.: a squat, shoulder presses, lunges, etc.) and think about the amount of core activation there is. When we work on improving our core strength, such as through planking exercises, we may also notice strength improvement in other areas as the core serves as a solid foundation for balance and stabilization!

(2) Beat the Belly Pouch 

Often times, the dreaded belly pouch we may experience from time to time actually stems from bad posture and not excess belly fat! Plank exercises strengthen the entire core (front and back muscles in the abdomen); this strength enables us to support and align our spines to tuck our pelvis in and under, creating a nice lean line throughout the body!

(3) Posture Improvement

Because plank exercises target the entire core, the movement can improve your overall posture. In particular, the transverse abdomens and iliopsoas muscles engage during planks, which play a critical role in spine and hip stabilization.


#LGAccountability: Over the weekend, I opened an invitation to my private LG Accountability Facebook group. It's a place where we can empower and inspire others to look better, feel better, and lead lives we absolutely love through daily check ins, challenges, prizes, supporting each other, and forming friendships with other passionate, inspirational individuals. The interest has been overwhelming and I'm working hard to configure a way to include everyone; as of now, spaces are limited, but will hopefully be open to everyone very soon! If interested, you may send your interest to LGAccountability@laurengleisberg.com. If you've received an invite, please reply promptly, so we can get mini accountability groups formed! I appreciate your patience and cannot wait for this to roll out ((the connections forming and support is already unreal)) Click here for more info! I'm excited to see you all there!

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5 TIPS & TRICKS TO BEAT DIET BOREDOM


(1) Switch Up the Seasoning and Sauce

Seasoning and sauce is what makes food interesting! Take the versatile chicken breast for example. You can turn a chicken breast into a southwestern fajita meal or a Mediterranean pasta dish just by switching up which seasonings you cook with and which sauces you add. When it comes to trying something new in the kitchen, I often use my trusty pal, the search engine to discover new recipes. A little bit of research goes a long way with beating food boredom!


(2) Rearrange Meal Items and Times

Breakfast for dinner anyone?! We are complete creatures of habit, and it’s easy to get stuck in a diet routine. I know I have some sort of egg meal almost every day for breakfast. When I was in college, I literally made a smoothie every day for 3 years. Can you think of a food habit you have? By switching up what you eat and when you eat it, you force your body to adapt to the changes, causing it to work harder and benefitting you physically and mentally!


(3) Eat with the Season

This is a money saving tip as well as a diet boredom tip! Buy fruits and vegetables in season and eat with the seasonal changes. To me, fall food is all about warm and savory options: pumpkin, cinnamon, soups, and crockpot meals! Can you tell by the photo below that I’m all about cozying up with a warm blanket and a hot bowl of soup; I’m trying out the Progresso™ Light savory beef barley vegetable soup, which I found to be flavorful and not too salty (( something I’m very cautious of )) !


(4) Make it a Social Thing

Who says healthy eating can’t be fun?! Instead of dinner and drinks out, invite a few of your girl friends over and cook a meal together! Someone once told me, “it doesn’t matter where you are or what you’re doing, it’s who you’re with that counts.” That quote really holds true in my life! My girlfriends and family are always sure to make anything more enjoyable…try this tip out because it really works! The same goes for work outs…make it fun with friends!


(5) Make the Macros Work

This is something you may see me touch on more and more in the future as my interest in the fat loss process and the most enjoyable way to go about it is at an all time high (( I promise to be your go-to girl for fun fat loss )) One way I’ve been discovering that I can eat the foods I love without the worry is by focusing on the macronutrients. For instance, take the Progresso™ Light soup I mentioned above; in one serving, there is 1.5 grams of fat, 12 grams of carbohydrates, and 5 grams of protein.


Based on your daily macronutrient needs ((which I can discuss in  a future post if there’s an interest)), this soup or anything you’re craving is something that can be enjoyed and fit into your daily meal options! Based on the amount of protein, fat, and carbohydrates you’re aiming for in a given meal, you can incorporate all sorts of food items that you enjoy to fit into those categories. The point here is there ARE ways to enjoy your favorite foods while remaining on track!



I believe the key to beat diet boredom while seeing results is moderation, switch ups, and finding a way to enjoy. I had a great time working with Progresso™ soups for this post; they have 40 flavors of soup at 100 calories or less per serving!



They’re also hosting a pretty cool challenge and incentive for staying active and eating right.  Oh yes you can enter for a chance to win a wardrobe makeover for you and three of your friends, courtesy of Progresso™! Enter the ProgressOh! wardrobe makeover contest at Progresso.com/ProgressOh. Four deserving Progresso fans and three of their friends will each win a $1,000 cash card and a year-long subscription to the POPSUGAR “Must Have Box” 





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