Monday, April 20, 2015

Shoulders (ConfidenceKini Challenge) - 4/21

-scroll over image to "pin it" or right click to save it to your phone/computer-
  
For the home workout modified workout, if you would like to see photo demonstrations of each exercise, you can find them in the "exercise photo guide" at the back of my Fit For Life ebook. The only equipment needed at home will be a set of dumbbells and a resistance band.  

What's the ConfidenceKini Challenge?? Click here for more!

ConfidenceKini Body Tip of the Day: Think addition instead of subtraction. Health and fitness can be as easy as elementary school math when you look at it this way...instead of thinking about all the unhealthy things you must remove from your life, focus on the healthy elements you can add in! This is especially helpful with nutrition. It's easy to feel overwhelmed and frusterated when you're in the mindset of "I can't have this or that," but you know everything is about perspective, so shift yours! How amazing does is feel when you're discovering all sorts of healthy foods you enjoy eating?! Take it one step further, instead of seeing your workout as an hour of your time taken each day, look at all the benefits it can add: energy, confidence, strength, and long-term health. When you're adding in healthy choices to your lifestyle, pretty soon, there will be no room left over for anything "bad." It's another enjoyable way to live healthy!

Daily Challenge: Add in a healthy drink to your day! Do you have a healthy Starbucks order? How about a good smoothie recipe?? Share it with the community!

Here is my favorite, healthy Starbucks cool drink order: half passion, half green unsweetened iced tea; if your needs a little added sweetener try adding lemon stevia at the end.
 
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!  

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Sunday, April 19, 2015

Back & Biceps (ConfidenceKini Challenge) - 4/20

-scroll over image to "pin it" or right click to save it to your phone/computer-
  
For the home workout modified workout, if you would like to see photo demonstrations of each exercise, you can find them in the "exercise photo guide" at the back of my Fit For Life ebook. The only equipment needed at home will be a set of dumbbells and a resistance band. 

ConfidenceKini Body Tip of the Day: How much weight is a good, challenging weight to use?? With weight training, it is important that we are aware of progressing with each workout. For instance, forms of progression could be heavier weight, higher reps, or even shorter rests in between sets. Here is my top tip for weight suggestions...to build a ConfidenceKini body ((fit, lean, and strong)), focus on taking your sets to about 85-90% effort. This means that you're not going to complete 100% failure, but you're pushing yourself out of your comfort zone and really working the muscles. Therefore, if a suggested rep range is about 15 reps, select a weight which at around 15 reps, you're at that 85-90% exhaustion. If you can do well over 15 reps easily, select a higher weight or if you cannot hit 15 reps, it might be wise to decrease the weight. If you're working out at home and only have one set of dumbbells, ignore rep range suggestions and preform a given exercise until you hit that 85-90% mark! This general tip will help ensure you're working the muscles deep enough to create what is known as a muscle burn: a breakdown at the level of the muscle fibers, which given proper rest and recovery, will build back up to help you earn a fit body!

Daily Challenge: Speaking of comfort zones, do one thing today that is outside of your comfort zone...it may be taking a yoga class, reaching out to an old friend, meditating on an unresolved issue, or going the extra mile with something! Share your courageous act with the community.

I often fall into the trapful thinking that a "good" workout must be competed in the gym, so going outside of my comfort zone is finding ways to workout outside! 
 
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!  

OFFICIALLY JOIN HERE!
Join our #LGTeamKini for free as we embark on the ConfidenceKini Challenge together & receive weekly tips, motivation, promotions & more


Saturday, April 18, 2015

ConfidenceKini Challenge Week 2 Schedule

Hello, Wonderful Week 2!

Each week, it becomes more and more important to focus on motivation.  We have an awesome plan and an awesome accountability community, we just need to sustain the motivation to utilize it so that we can see great results! Let the inner and outer progress use see serve as motivation to continue!

Below you will find the ConfidenceKini Challenge Week 2 Schedule (( You may opt to print it or simply save it to your phone so you know what we have going on! Each day (( actually the night prior for us AM gym-goers )) a daily post will be made right here containing the workout of the day, a tip to help you reach your goals, and a daily challenge to push you outside of your comfort zone while having fun!

Don't forget to hold yourself accountable by making daily check ins to Instagram. Share with the community your workout selfies, meals, lifestyle pictures, etc. so we can connect and support each other! Use the hashtags #LGTeamKini & #LGAccountability then tag me @laurengleisberg so I can stay on top of you as your coach! Yes, I'll be stalking your accounts daily!!

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Join for free our #LGTeamKini as we embark on the ConfidenceKini Challenge together & receive weekly tips, motivation, promos & more


Friday, April 17, 2015

Weekend Distance Run - 4/18

We're running a 5K at the end of our 6 week ConfidenceKini Challenge,
so each weekend, we will work up our distance endurance!
Distance Run Suggestions:
(1) Use your car to map out the desired distance if running outside
(2) Your distance run can be completed anytime over the weekend whenever it works best in your schedule
(3) Be sure to give yourself an adequate warm up ((I suggest 3-5 minutes of walking prior))
(4) Go at your own pace; the idea is to complete the distance & eventually, 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
(4) Follow up your distance run with foam rolling and stretching

In addition, focus on your core after this workout by testing your max plank time!

Make 3 attempts to hold a plank as long as you can. 
Record that time because we'll do this each week and note our progress!

Have a wonderful weekend all!

Thursday, April 16, 2015

Back & Chest (ConfidenceKini Challenge) - 4/17


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

For the home workout modified workout, if you would like to see photo demonstrations of each exercise, you can find them in the "exercise photo guide" at the back of my Fit For Life ebook. The only equipment needed at home will be a set of dumbbells and a resistance band.  

What's the ConfidenceKini Challenge?? Click here for more!

ConfidenceKini Body Tip of the Day: Is healthy living hard? That's a question I hear often and it's pretty valid...we always like to know what we're getting ourselves into, right?! Well, it  can be challenging to eat well and workout often, but it certainly doesn't have to be. If you're reading this, it is probably because you're someone interested in health and fitness, but with a twist...you don't just want to know what to eat and how to workout, you want to learn a way to see great results enjoying the process! That's my forte and I'll teach you one of my greatest tips now: it's not what you're doing, it's how you're doing it! If you're struggling to enjoy healthy living, I suggest you tweak how you're doing it. If you dislike being in the gym, but still want to workout, try getting active in your home or outside. If you don't enjoy a particular healthy food, but still want to eat healthy, try incorporating a different type of food or make the process of cooking new recipes fun by doing so with girlfriends or you hunny! Getting others involved is what I've found to be the best way to enjoy healthy living. Whether it's your #LGAccountability community or friends, family, co-workouts, or neighbors nearby, invite others to join you in what you're doing! For a bikini body you'll enjoy earning, focus less on what you're doing and more on having fun doing it :)

Daily Challenge: Combine health and fun this Friday night! Share with the community what you're doing and how you're doing it! 

One of my favorite ways to enjoy a little healthy fun is by watching the sun set. Sometimes I'm lucky enough to catch it from the beach like here, but most nights, it's on my patio as Anthony and I plus some family and/or friends grill out.

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!  

OFFICIALLY JOIN HERE!
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Wednesday, April 15, 2015

Glutes & Shoulders + Cardio (ConfidenceKini Challence) - 4/16

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

For the home workout modified workout, if you would like to see photo demonstrations of each exercise, you can find them in the "exercise photo guide" at the back of my Fit For Life ebook. The only equipment needed at home will be a set of dumbbells and a resistance band.  

What's the ConfidenceKini Challenge?? Click here for more! 

ConfidenceKini Body Tip of the Day: One of my favorite and, what I've found to be one of the most effective approaches for targeting a specific muscle, is known as the pre-exhaust technique. This approach involves identifying an area that you want to improve on ((let's take the glute muscles aka the booty for example)). Most lower body exercises target all of the leg/butt muscles ((quadriceps, hamstrings and glutes)), so the pre-exhaust technique works by "exhausting" the targeted muscle first through an isolated exercise, which forces that muscle to work harder throughout the rest of the workout. Let's continue on with our glute example. In a leg workouts, we may decide to start with isolated exercises like glute bridges or cable kickbacks  to exhaust to the glutes, and then move onto compound movements, such as squats or lunges.  I also find this approach effective with the core. Begin any workout with a few sets of core movements, and you will notice your abdomen engaging more in all later exercises. I hope the pre-exhaust technique helps you strengthen areas you're looking to improve!

Daily Challenge: Let's make this a fun one...gym selfie time! #LGSweatSeshSelfie

Hey! Hey!
 I receive a lot of question on where I buy my workout clothes. My favorite stores include: Lululemon, Forever21, Target & TJ Maxx. I splurge on quality workout pants ((my oldest pair is 5 years)) since I wear them the most and prefer inexpensive tops as I go through them quicker! 

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!  

OFFICIALLY JOIN HERE!
Join our #LGTeamKini for free as we embark on the ConfidenceKini Challenge together & receive weekly tips, motivation, promotions & more

Tuesday, April 14, 2015

Cardio Intervals & Abs (ConfidenceKini Challenge) - 4/15

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Need an at home interval workout?? Try THIS one! 
 
What's the ConfidenceKini Challenge?? Click here for more!

ConfidenceKini Body Tip of the Day: I'm sure by now, you've heard 100x about the importance of water hydration. Part of my approach to health and fitness is to teach you the whys behind what's helpful; I've found that when we understand the background, we're more likely to stick with something because we get why it works ((plus, I'm was  a biology major & am a science nerd - I need the proof lol)). Our body depends on water for it's daily functioning; every cell, tissue, and organ uses water to work properly ((think processes like fat loss & muscle gain even)). Because we are active individuals and workouts are a normal part of our day, we must ensure we are properly hydrated because the sweating we do at the gym affects our hydration and therefore, our body processes. Okay, so we get why water is important, but it's not always easy to remember to drink enough an dit's not always the tastiest. 

Hydration Tips:
(1) Drink on a schedule, such as a small glass of water at the start of each hour; if you really need, set some H20 alarms on your phone
(2) Leave water cups and water bottles in plain sight around your home or office to help you remember ((an adorable water bottle always motivates me to drink more))
(3) For optimal hydration, drink a little extra water before, during and after your workout
(4) Add fruit to your water to rev up the taste
 
Daily Challenge: To add flavor to your water, try a fruit infusion! Share your concoction with the community!
My favorite water additions are: lemon, mint, cucumber & strawberries


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! 

OFFICIALLY JOIN HERE!
Join our #LGTeamKini for free as we embark on the ConfidenceKini Challenge together & receive weekly tips, motivation, promos & more