Mindset Motivation: Getting Comfortable with Being Uncomfortable

The mindset motivation series is a way for us to think about how our dedication to the fit life can fuel a healthy mindset. There are lessons we can learn in the gym and there are habits we can take from healthy eating, which lend themselves to results experienced inside and out. If you’ve been an LG Sister for some time now, you know that we work towards strong bodies and, most importantly, strong minds.

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Today’s mindset motivation is about getting comfortable with being uncomfortable. You may have seen my posts from the H&M event in NYC last week. While working out during that event, I heard the statement: “get comfortable with being uncomfortable.”

It was easy to instantly apply that statement to the physical sense.  Here I was… feeling cute dressed in the new H&M sportswear collection… hair curled in a high ponytail… face full of makeup… ready to see the new clothing line and get in (what I thought would be) a light sweat session.

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Instead, I was 40 minutes into a circuit workout, watching the sweat drip off my face onto my mat while I was squat jumping up and down. For the first part of the workout, I tried to keep the cute look going by cutting corners during the workout; I won’t even lie to you. However, when I took in the statement “get comfortable with being uncomfortable,” it lit a fire under my booty, which at that point was burning beyond words!

Applied in the physical sense, if I was going to make the most of this workout, I had to feel okay with looking sweaty and disheveled: to be comfortable with feeling uncomfortable.

I know you know what that’s like… how many times have you been working out and learned to embrace the challenge?

Think back to the first few times you worked out. Can you remember weight training and the burning feeling in your muscles developing?

When you’re not used to that, you feel your muscles begin to burn and your initial reaction is to immediately stop the exercise. Now, however, you may be addicted to that feeling.

As soon as I feel my muscles burning, I give it all I’ve got to push out a few more reps. It’s a limit I’ve learned to push past.

While weight training, we know the real great results are made in the last few reps of an exercise. By pushing past our physical limits, we experience results like tight and sculpted muscles.

When it comes to applying this to our healthy mindset, it’s helpful to remember this fitness example.

We often talk about the post-workout high or endorphin rush. You get comfortable with being uncomfortable for the duration of your workout and then get to experience the unstoppable feeling that sets in right after.

The same is true for when we overcome fears, push boundaries and achieve in our personal lives due to our strong minds.

I love to use the example of my career choice to illustrate this because I know, for certain, that I would not have had the courage and confidence to go for my dreams if it weren’t for the role health and fitness played in my mindset.

If you’re not familiar with how I got here writing this to you, I’ll share a little bit of that story. I was as in-the-box as they come growing up. I was overly focused on academics, studying Biology on a pre-med path. I put everything into graduating Summa Cum Laude with a BS in Biology. The time and energy commitment I devoted to preparing for, applying to, and getting into dental school is something that overwhelms me just to think about.

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I thrived off of structure and security. I always knew I wanted a career path like becoming a teacher or a doctor not necessarily because I loved the field, but because it was a clear plan: you major in X, you take test Y and you become Z.

For me, it was a little bit robotic, but I felt “safe” inside. Until one day, I didn’t. The week before I was to start dental school, all my emotions hit me like a brick wall. I didn’t really want to become a dentist.

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While I was an undergraduate student, I started a blog. I sold nothing. I made no money from it. But, I absolutely loved it. I shared my daily workouts, training tips, lessons I was learning and how I used health and fitness to become happier and more confident. I simply wanted to help others learn how to weight train and how to improve their lives through healthy living.

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Somewhere in the mix of all of that, I developed courage I never really had. I was warming up on the treadmill one day before my workout and I remember saying to myself: “you cannot spend another 4 years in school, becoming something you don’t want to be. You’ve got to continue doing what you love and let the career path come.”

I’m sure you’ve had thoughts like that too…

You may be in an unfulfilling job, but it pays your bills, so how do you leave?

You may be in a relationship where you know you deserve better, but some days you’re happy, so is it worth seeing what is out there?

You may be in a town that just doesn’t excite you, but all of your family members live nearby, so is it worth the risk of feeling lonely to relocate to a new city?

You may have thoughts like “there’s got to be something more to life.”

I’ve been there! I was the only thing standing in my way. My fears were holding me back for so long.

Thankfully, the seemingly little lesson of “get comfortable with feeling uncomfortable” was something I could take from my healthy lifestyle and apply elsewhere like with my career decision.

I still remember typing my resignation letter to dental school. I recall the fear of telling all my friends and family, worrying I would let them down. Still, I couldn’t help but recognize the happy dance I did all the time when I pushed past the self-imposed limits I placed on myself.

I was going for my dreams. I dreamed of creating a health and fitness brand that could help women everywhere through weight training. I wanted to teach them the basics, so they could recognize their own strength. This strength would transpire into inner results that they could elevate their lives and go for their dreams. I went for it!

Let me tell you this… if you start small with pushing your own limits, it will snowball.

Maybe one day, you decide that you’re going to simply say “no” to something you always say yes to then regret later.  =Victory

That small victory then leads you to take a spontaneous girls’ trip to the place you’ve always wanted to go to. =Greater Victory

That victory trickles into other areas of your life and before you know it, you have the confidence to live your life the way you’ve always wanted.

Here’s a little recipe I put together to help motivate us to make this mindset stick!

Comfortable with Uncomfortable Mindset Recipe

Ingredients:
Reflect on Experience
^Past experiences good or bad, beneficial or detrimental all help mold this mindset. We can look back on our past experiences to see how in moments where we put ourselves out there, we were able to achieve so much. They say you will always regret what you didn’t do more than what you did do. Let’s use our experiences to push past our limits.

Determination
^Once we know that we must get comfortable with being uncomfortable, we can stay determined in the pursuit of where we want that mindset to take us.

Hard Work
^Nothing worth having comes easy. We have to be willing to put in the effort to break down barriers, to push our limits, to overcome and to achieve.

Instructions:
1. Look for areas in your life and experiences where you allowed yourself to feel uncomfortable. What beautiful things manifested from that? Write them down!

2. Are there any areas in your life where you feel you could do more or be more? Write them down!

3. From those two lists, create 3 goals. Be specific with these goals and write them in the present form, so that when you read them, they feel as though they have already been achieved!

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For example…
I am a certified personal trainer, teaching group fitness classes and training private clients by December 2016.

I am married to the man of my dreams by Summer 2018.

4. Don’t stop. Like I said, this mindset snowballs. Be on the lookout for areas where you can push past your limits. Instead of being directed by what you fear, run confidently and directly at what you do want.

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I’m a sucker for a great message, so I was thrilled when I heard H&M’s new sportswear line had meaning to it. The line is all about For Every Victory: pushing yourself and your body to new limits. It encompasses this exact mindset!

On a girly note… here’s what I love about the clothing: it’s cute, affordable and performance quality, which is a hard combination to come by. The Swedish Olympic team actually gave their input on the performance aspect of this collection! So, we can get our squats on in style without worrying about booty sweat stains hehe. You can check out the looks (with my personal favorite gold and pink details) here.

 

This post is brought to you by H&M through their partnership with POPSUGAR Select. While I was compensated to write a post about H&M as always, all opinions are my own.

Chocolate Zucchini Muffins Recipe

I often laugh at myself whenever I post my complete meals because it looks like I just walked through a buffet because my meal combinations are so random!

Just for lunch today, I had leftover chicken breast that we made on the grill for dinner last, a sliced bell pepper (orange bell pepper to be exact – my favorite:) with hummus and toast topped with natural peanut butter.

My meals make no sense, but it’s one of the things I like the most about the Eat Your Way Lean Meal Plan… the food plate sections allow us to create healthy meals, portions and combinations while incorporating all the types of foods we love and crave… even at one time lol!

These muffins totally fit into the meal mayhem. They satisfy all food plate section except protein, so I’ve actually been enjoying them for breakfast with just a simply protein shake for mornings when I’m a little bit *lazy* or on-the-go.

They taste like dessert and I love that they last all week (or half the week if you’re like me and eat 2 a day hehe)

Chocolate Zucchini Muffins

I N G R E D I E N T S

1 ripe banana, roughly chopped

½ cup smooth almond or peanut butter

¼ cup organic honey or maple syrup

2 tablespoons ground golden flaxseed meal

2 tablespoons unsweetened dark cocoa powder

1 teaspoon vanilla extract

½ teaspoon cinnamon

½ teaspoon baking soda

½ teaspoon ground sea salt

1 cup shredded zucchini, squeezed dry

½ cup very dark chocolate chips

I N S T R U C T I O N S

Preheat oven to 350 degrees.

Preheat oven to 375.

Fit 6 muffin cups in a cupcake pan.

Place the banana, almond or peanut butter, honey, flaxseed, cocoa powder, vanilla, cinnamon, baking soda, and salt in a blender. Blend until smooth and frothy.

Mix the zucchini and chocolate chips in by hand.

Fill each muffin cup ¾-full with the batter.

Bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean.

Let muffins completely cool in pan, and store in an air-tight container or resealable plastic bag for up to 5 days.

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Recipe makes 6 servings

1 serving = 1 muffin

During the Summer Fitcation Challenge, I highly suggest you combine the Weight Training Plans with the Eat Your Way Lean Meal Plan!

EComm_EatYourWayLeanMealPlan

Bring your best and get your best by bundling the new Weight Training Plan with Eat Your Way Lean Meal Plan

Summer Fitcation Gym Bundle

EComm_SummerFitcationBundle_Gym

Summer Fitcation Home Bundle

EComm_SummerFitcationBundle_Home

Monday Mindset Motivation: YOU CHOOSE!

NEW SERIES: Motivation Mindset is a new series I am excited to bring to the community. As an LG Sister, you know the uniqueness in this community and in our plans is the focus on not only a fit, healthy body, but also a strong mind.

Mindset is everything. How we experience life comes down to mastering our thoughts. Our minds are so powerful and when we change what we think about on the inside, everything on the outside will change as well! I’m thinking this will be a great way to begin the week.

Today’s mindset motivation is about choices and is totally and completely inspired by one of my all time favorite books The Rhythm of Life by Matthew Kelly. If you get a chance… it’s a book I highly recommend!

The first chapter is called: Everything is a Choice.

The book opens with….

“Everything is a choice.

This is life’s greatest truth and its hardest lesson. It is a great truth because it reminds us of our power. Not power over other but the often untapped power to be ourselves and to live the life we have imagined.

It’s a hard lesson, because it causes us to realize that we have chosen the life we are living right now. It is perhaps frightening for us to think that we have chosen to live our life exactly as it is today. Frightening because we may not like what we find when we look at our lives today. But it is also liberating, because we can now begin to choose what we will find when we look at our life in the tomorrows that lie unlived before us.”

A typical gut instinct is to read that and jump into defense mode: “well, I didn’t choose X to happen to me” and “I certainly didn’t choose X person to do Y to me.”

I’m sure you know people or perhaps you are someone who doesn’t really accept this truth. These types of people put energy into blaming and complaining. If you aren’t in that mindset all of the time, I’m sure you can relate to periods in your life where you were trapped in that mentality. I’ve been there.

I talk about the negative cycle a lot and this type of mentality will keep you riding that cycle. Something happens. You feel that this something has happened to you as if the world is conspiring to take you down. This sends you into a tailwind of over analyzing everything. These negative thoughts consume you, robbing you of joy in other moments. You stay in this head space until another something happens to you and around and around your ride that negative cycle.

Can you remember when your teenage relationship ended and it felt like the above scenario?!

In life, we have to recognize we hold the power through choice.

You chose to be happy. You choose to be angry. You choose to feel content. You choose to worry. You choose to love. You choose to feel loved. You choose where you live. You choose what you do for work. You choose how you spend your day.

Just today, you chose to wake up. You choose to get dressed (or maybe to not get dressed today… if that’s you, I’m totally jelly lol). You chose to read this post.

Everything really is a choice.

I share this because the biggest revelation in recognizing this truth is that we can choose to change. We can choose to be whoever we want to be and to do whatever we want to do.

If we want to get healthier, we can choose that!

If we want to become a better version of ourselves on the inside, we can choose that too!

With fitness…

When it comes to fitness, I think it’s all about choose how we want to feel even more so than how we want to look.

When you look good, you feel good and when you feel good, you look good. That is a choice. You can choose to workout to improve your appearance. You can choose to workout to feel your very best.

With fitness, here is my choice… I choose traditional weight training because I like to pick and choose where I can tighten and grow my body #CurvesMadeOfMuscle. I choose to lift because I like to push my limits with strength. I choose to workout daily because that’s when I feel my best.

What do you choose for fitness?

With Nutrition…

You’re going to eat, right?! It is your choice whether the items you choose to eat will nourish your body or if they will provide you with empty calories.

When I was in college, I first experienced the pressure of doing what I needed to do and making healthy eating a priority. I went to school during the day, worked at a pharmacy in the afternoon and early evening and then spent the rest of the day studying.

For a hot minute, I fell into the victim mentality of, “it’s too hard to eat well and do all of this.” The tough reality is it’s all a choice. I used to say out loud to myself (and if you’ve been with me since those days, you may remember me posting this a lot too): “you’re going to eat lunch regardless, Lauren. What will you choose to eat?”

You choose whether or not you will cook meals ahead of time. You choose to pack a lunch for work or to swing through the drive through on your lunch break. You choose to pack nutritious options for a snack. You choose to make excuses. You choose to try to eat for your healthiest self.

With nutrition, here is my choice… I choose to eat as best as I can for inner and outer health, allowing myself a few treats on occasion. I choose not to feel guilty when I indulge. I choose to prioritize my health goals.

I choose to eat to fuel my body with steady energy, which is why I eat several, small meals per day. I choose to eat for physical results, which is why I focus on protein intake and carbohydrate tapering. I choose to eat for inner health, which is why I choose nutrient-dense items.

What do you choose for your nutrition?

With Life…

With life, choosing is a little more complex.

But it’s easy when you think of it this way… you have the power to choose everything! Even when you think you don’t have control over a situation, you choose your response and reaction.

You may not be able to choose what life throws at you, but you can choose how you feel about it.

What are you choosing today?

Summer Fitcation Challenge: Week 5 Schedule

Week 5 of the SUmmer Fitcation Challenge, brings us into Phase 2 where the workout schedule completely changes. This switch up will isolate certain muscle groups more as well as focusing more on fat loss. In Phase 1, our primary goal was building muscle and with this phase, it’s time to reveal those results! We will continue to tighten, lift, sculpt and see all that muscle definition.

Here’s what you need to know…

(1) Your daily workout is found in the brand new Weight Training Plans (see here)

(2) The schedule below will be posted at the start of each week and is to help you plan out the week ahead

(3) The #LGSummerFitcation daily photo challenge is fun way for us to practice making these healthy mind and body habits a lasting lifestyle; the summer is about enjoying and these photo challenges will remind us to do just that

You can check in here for that daily photo upload #LGAccountability #LGSummerFitcation

(4) Swing by here each AM for your daily dose of motivation, juicy knowledge nuggets, training tips, yummy eats, vlogs, lifestyle posts, community member spotlights and more!

Phase 2 Schedule:

Sunday:

[ ] Optional Workout: Low Intensity, Steady State Cardio

[ ] #LGSummerFitcation Photo Challenge: “SUNday”

Get outside and soak up some rays today! SUNday = work out, garden, grill, read, spending time with your family/friends and many more activities under the sun. Share your SUNday with the community!

Monday:

[ ] Workout: Legs

[ ] #LGSummerFitcation Photo Challenge: “Phase 2 Goals”

A new phase provides us with the perfect opportunity to update our goals. I like to set goals in 4 categories: fitness, nutrition, personal and professional. These 4 categories help me focus on a healthy, happy life with balance. What are your goals? Share them with the community today! We are here to support!

Tuesday:

[ ] Workout: Chest + Back + HIIT

[ ] #LGSummerFitcation Photo Challenge: “Push Up PR”

Can you push (literally) past your limits today? During today’s workout test out your push up PR aka go for as many push ups as possible. If you need to drop to your knees, go for it! How does this number compare to your last push up PR? Remember… it’s all about YOUR personal progress. Share your progress with the community! 

Wednesday:

[ ] Workout: Low Intensity, Steady State Cardio + Abs

[ ] #LGSummerFitcation Photo Challenge: “If you couldn’t fail…”

What is one thing you would do if you knew for certain you couldn’t fail? Would you travel the world without feat or “failing” financially? Would you leave your comfortable career and pursue your passion? Would you cut out toxic relationships without fear of feeling lonely? What would you do? Share it with the community and stay in that fearless mindset for a moment.

Thursday:

[ ] Workout: Shoulders + Glutes

[ ] #LGSummerFitcation Photo Challenge: “LG Book Club”

Books are full of potential transformations within us. Books have the power to change the way we think, the way we see the world and the way we live. Share a book you love with the community!

Friday:

[ ] Workout: Arms

[ ] #LGSummerFitcation Photo Challenge: “#FBF FLEX”

Take a Flex Friday photo today and put it side by side with a Flex Friday picture from the past. Reflect on how your strength has increased since then! Share it with the community!

Saturday:

[ ] HIIT Cardio + Abs

[ ] #LGSummerFitcation Photo Challenge: “Healthier Treat”

Do you have a healthier treat you’re enjoying this weekend? Maybe something special you found at the grocery store? Or perhaps a recipe you’ve created?! Share the yummy-ness with the community!

WEEKLY GIVEAWAY

Sneakers over here, hayyyy. Sneakers over there, woooo. Sneakers errrrwhere during Summer Fitcation! There’s nothing like new gym gear to get motivated for a healthy, revved up summer.

How To Win:

-Dedication to both workouts and meals

-Consistent community check ins

-Support of other LG Sisters

Your Summer Your Way = YOU PICK the sneakers. This week’s giveaway winner will receive her choice pair of sneakers up to $100!

CHALLENGE WORKOUTS

LG WEIGHT TRAINING PLANS:

Say hello to the new LG Weight Training Plans! Offering both home and gym workout versions, these plans bring the very best. You girls truly deserve the most effective and educational weight training plan.
What’s inside…
Weight Training Manual: 30+ pages of background information, teaching you everything from how to activate different types of muscle fibers to the most effective cardio choices, rep ranges best suited for women and hypertrophy (muscle building) and much more! The more you know, the more muscle you can grow hehe.
Weight Training Program: perhaps the best, most effective training split and workout to build muscle, reduce body fat and sculpt to reveal your fit and lean body. These weight training workouts WORK! You’re body, booty, and best self will prove it!
Plan contains 8 weeks worth of workouts + an optional 4 week beginner phase. Both plans follow the same schedule, so YOU choose to workout at home, in the gym or both!
WeightTrainingPlan_gym_BlogPost

WeightTrainingPlan_home_blogpost

Bring your best and get your best by bundling the new Weight Training Plan with Eat Your Way Lean Meal Plan

Summer Fitcation Gym Bundle

EComm_SummerFitcationBundle_Gym

Summer Fitcation Home Bundle

EComm_SummerFitcationBundle_Home

Healthier Buffalo Chicken Dip Recipe

When you see “healthier” in the recipe heading, just know it’s going to be a darn good delicious recipe!

Healthier, to me, is all about using naturally lighter ingredients and making healthier food substitutions. I like recipes like this when I host parties with a mix of healthy and not-so-healthy food eaters and when I’m in the mood for a treat that’s on that healthier side.

Neufchatel cheese – it sounds fancy, too fancy for an LG recipe, but it really just refers to the region in France where it is made. Neufchatel cheese is just like cream cheese, except for one huge health benefit… it’s naturally way lower in fat content.

You can find it at all the regular grocery stores. I found mine right next to the cream cheese and it’s made by common name brands like Philidelphia. When I create delicious and somewhat nutritious recipes, I go for options like this as well as Greek yogurt over sour cream.

Okay, enough of the convincing you this recipe is amazing. You’ll see and taste that for yourself!

Buffalo Chicken Dip

I N G R E D I E N T S

1 cup Neufchâtel cheese, softened

1 cup plain, nonfat Greek yogurt

1 cup shredded sharp cheddar, divided

1/2 cup shredded Monterey Jack

1 cooked chicken breast, shredded

½ cup buffalo hot wing sauce

2 scallions (white and green parts), divided

Celery stalks

I N S T R U C T I O N S

Preheat oven to 350 degrees.

Apply a non-stick cooking spray to a small casserole dish.

In a large bowl combine the Neufchâtel, Greek yogurt, 1/2 cup of cheddar, and Monterey Jack.

When fully mixed, add the shredded chicken, buffalo wing sauce, and the whites of the scallions with half of the green tops of the scallions. Stir well to combine.

Spoon the mixture into the prepared casserole dish. Sprinkle with remaining 1/2 cup of cheddar.

Bake for 30-35 minutes, or until golden brown.

Garnish with reserved scallions. Enjoy with celery or other sliced vegetables.

I’m going to leave the food plate section information out of this recipe… this is a healthier treat option to be enjoyed. Know it contains significant fat as well as protein (what a plus!). Enjoy it with celery to keep the snack lighter.

During the Summer Fitcation Challenge, I highly suggest you combine the Weight Training Plans with the Eat Your Way Lean Meal Plan!

EComm_EatYourWayLeanMealPlan

Bring your best and get your best by bundling the new Weight Training Plan with Eat Your Way Lean Meal Plan

Summer Fitcation Gym Bundle

EComm_SummerFitcationBundle_Gym

Summer Fitcation Home Bundle

EComm_SummerFitcationBundle_Home

Summer Fitcation Challenge: Week 4 Schedule

Week 4, hear us roar! It’s the last week of phase 1, so you better believe we are ready to pounce! Make every workout count this week. When we enter phase 2 next week, the training schedule changes, so make the most of this muscle building phase!

Here’s what you need to know…

(1) Your daily workout is found in the brand new Weight Training Plans (see here)

(2) The schedule below will be posted at the start of each week and is to help you plan out the week ahead

(3) The #LGSummerFitcation daily photo challenge is fun way for us to practice making these healthy mind and body habits a lasting lifestyle; the summer is about enjoying and these photo challenges will remind us to do just that

You can check in here for that daily photo upload #LGAccountability #LGSummerFitcation

(4) Swing by here each AM for your daily dose of motivation, juicy knowledge nuggets, training tips, yummy eats, vlogs, lifestyle posts, community member spotlights and more; your summer your way features more of the content you’ve been asking for!

Phase 1, Week 4 SCHEDULE

Sunday:

[ ] Optional Workout: Low Intensity, Steady State Cardio

[ ] #LGSummerFitcation Photo Challenge: “Smile”

With one day left of the weekend, find some time to smile today. It may be a beautiful view, time with your family or anything…. share with the community what is making you smile today!

Monday:

[ ] Workout: Push I – B

[ ] #LGSummerFitcation Photo Challenge: “Mantra”

Start the week strong and motivated with a mantra! Select a mantra that corresponds with your goals this week. Personally, I pick a mantra for my goal mood! I aim to optimistically take on a week, expecting wonderful circumstances and to be productive, so I’ll look for a mood that puts my vibe on that path! Share your mantra!

Tuesday:

[ ] Workout: Pull I- B

[ ] #LGSummerFitcation Photo Challenge: “Where I Workout”

Take us inside your workout space! Where do you workout? What about your workout space do you love? Share it with the community! Is there anything you can add to you workout space to boost your inspiration and energy?!

Wednesday:

[ ] Workout: Legs + HIIT Cardio + Abs I – B

[ ] #LGSummerFitcation Photo Challenge: “Look Up”

On hump day, there’s nothing like a little change in perspective to reset for the remainder of the week. Look up! What do you see? Take it in. Share it with the community. How can you use it to shift your perspective this week? What can you let go of? What can you look forward to?

Thursday:

[ ] Workout: Push II – B

[ ] #LGSummerFitcation Photo Challenge: “Gym Bag”

You took us in your workout space, now show us your gym bag! Do you have any favorite essentials? Share your gym bag and what’s inside with the community!

Friday:

[ ] Workout: Pull II – B

[ ] #LGSummerFitcation Photo Challenge: “Drink”

Yes, I’m telling you to swing somewhere fun to grab a drink today! Try to keep it on the healthier side and share your drink concoction with the community! I’m a half passion, half green unsweetened iced tea kind of gal!

Saturday:

[ ] Legs + HIIT Cardio + Abs II – B

[ ] #LGSummerFitcation Photo Challenge: “Sunnies Selfie”

Put on your shades and get ready for the weekend ahead. Share your weekend selfie (sunnies or not) with the community! What are you up to this weekend? Are there any LG Sisters in your area you can make plans with?? Check the location hashtags #LGTexas

WEEKLY GIVEAWAY

Sneakers over here, hayyyy. Sneakers over there, woooo. Sneakers errrrwhere during Summer Fitcation! There’s nothing like new gym gear to get motivated for a healthy, revved up summer.

How To Win:

-Dedication to both workouts and meals

-Consistent community check ins

-Support of other LG Sisters

Your Summer Your Way = YOU PICK the sneakers. This week’s giveaway winner will receive her choice pair of sneakers up to $100!

CHALLENGE WORKOUTS

LG WEIGHT TRAINING PLANS:

Say hello to the new LG Weight Training Plans! Offering both home and gym workout versions, these plans bring the very best. You girls truly deserve the most effective and educational weight training plan.
What’s inside…
Weight Training Manual: 30+ pages of background information, teaching you everything from how to activate different types of muscle fibers to the most effective cardio choices, rep ranges best suited for women and hypertrophy (muscle building) and much more! The more you know, the more muscle you can grow hehe.
Weight Training Program: perhaps the best, most effective training split and workout to build muscle, reduce body fat and sculpt to reveal your fit and lean body. These weight training workouts WORK! You’re body, booty, and best self will prove it!
Plan contains 8 weeks worth of workouts + an optional 4 week beginner phase. Both plans follow the same schedule, so YOU choose to workout at home, in the gym or both!
WeightTrainingPlan_gym_BlogPost

WeightTrainingPlan_home_blogpost

Bring your best and get your best by bundling the new Weight Training Plan with Eat Your Way Lean Meal Plan

Summer Fitcation Gym Bundle

EComm_SummerFitcationBundle_Gym

Summer Fitcation Home Bundle

EComm_SummerFitcationBundle_Home

Slow Cooker Risotto Recipe

I don’t usually bring out the crockpot during summer, so when I do, you know it will be good! The best benefit of slow cooker meals is that it’s prep + party (party aka no hands on cooking lol)

Rice is one of my carbohydrate staples. If you follow me on snapchat, you know I’m a big fan on risotto for rice that is always moist and tasty!

Arborio rice is the rice used in risotto and it actually has some surprising benefits!

1) HIGH IN PROTEIN – arborio rice offers up to 9 grams of protein per 1/4 cup of rice

2) EASY TO DIGEST – I typically eat grains as moderation for digestion reasons, but arborio rice actually helps aid in digestion and restores regular bowel function

SlowCookerRisotto

I N G R E D I E N T S

2 teaspoons olive oil

1 small red onion, diced

¼ teaspoon ground sea salt

¼ teaspoon freshly ground red pepper

1 ¾ cup arborio rice

4 cups natural, low sodium chicken broth

12 asparagus stalks, rough ends removed

¼ cup parmesan, grated

2 tablespoons flat-leaf parsley, roughly chopped

I N S T R U C T I O N S

Heat the olive oil over medium heat in a small frying pan.

Add the onion, and season with salt and pepper. Cook for 5-7 minutes, or until softened.

Add the rice to the pan, and sauté for 1 minute.

Spray a 4-5 quart slow cooker with cooking spray.

Pour the rice and onion mixture into the slow cooker. Add the broth and cook on high for 1 ½ hours.

Bring a medium saucepan of water to a boil. Place asparagus in a steamer basket, and steam until bright green and crisp tender, about 3-5 minutes.

Stir the parmesan and asparagus into the risotto. Garnish with parsley.

Screen Shot 2016-07-11 at 8.25.56 PMrecipe makes 5 servings

During the Summer Fitcation Challenge, I highly suggest you combine the Weight Training Plans with the Eat Your Way Lean Meal Plan!

EComm_EatYourWayLeanMealPlan

Bring your best and get your best by bundling the new Weight Training Plan with Eat Your Way Lean Meal Plan

Summer Fitcation Gym Bundle

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Summer Fitcation Home Bundle

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SOCIAL MEDIA: Motivating You or Making You Miserable?!

This is a little bit of a different post here, but I feel like it’s definitely needed especially during a time in society when social media influences e-v-e-r-y-t-h-i-n-g.

The reason I wanted to write this post is because I believe social media is one of the greatest assets we have, especially for our health and fitness journeys. Unfortunately, it also seems social media is often misused and abused, which can make us miserable.

Someone once told me to watch people’s intentions not their actions to learn who they truly are (love that approach 9 times out of 10 but not on social media). Go on social media and that approach to life may drive you crazy as you question why Suzie Q posted this or commented that or why your friends are traveling here, there and everywhere while you’re sitting on your couch.

The point of this post, however, is not to bash social media and highlight all the ways it’s used “incorrectly” but instead, how we can use it to make our lives everything we want and more!

You’re most likely reading this because you’re taking steps to create a happier and healthier life for yourself. That’s amazing!

When I first took that step, I turned to social media. I followed ladies who were doing what I wanted to do, who shared about what I didn’t yet know and who had the strength and appearance I desired. Not only did all of that help me reach my goals, but then, social media allowed me to reach YOU!

The LG Community is something that is available to you at your finger tips any time of the day from wherever in the world you are. If you want someone to celebrate your highs, if you want someone to support you in your lows, if you want to be there for someone else or if you just want to have fun with like-minded women, you have access to thousands of LG Sisters thanks to social media. #LGAccountability

Social media is one of the most life-changing tools we have, but it is up to us to use it in a way that is best for us individually.

I hope that this post can help you find that “right” place where you can use it for motivation and fun without any misery or overwhelm.

 

SOCIAL MEDIA ISN’T REALITY

The first thing we must all recognize in order to not allow social media to make us miserable is that social media is not reality. Your page doesn’t not capture your entire life. Your friend’s page is not her day in entirety. It’s a highlight reel. And that is okay!

It’s only natural to share all that is good, exciting and fun and only some of the not-so-pretty. We don’t have to hate on that or get mad about it; let’s just see social media for what it is… a collection of mostly memorable moments with some doses of the bad and ugly as well.

Fortunately for us, we do have ladies who understand life isn’t all rainbows and butterflies. If you need to share something heavy or hard, you’re sharing with women who will understand and do their best to support you. And commend yourself… it takes a lot of courage and confidence to be vulnerable in sharing that.

MOTIVATION VS COMPARISON

“Comparison is the thief of joy.” Perhaps the most perplexing part of social media is how to let what people share motivate you as opposed to feeling the need to compare where you are it. If I were a betting gal, I would put a lot on the bet that we’ve all compared ourselves and our lives to images we see on social media. WHY?

Scenario 1: Suzie Q (damn that Suzie Q again 😉 just posted a post-workout selfie and her abs are poppin’! Thoughts… I just overindulged all weekend and have yet to complete today’s workout. It doesn’t help that my boss just asked me to stay late, so now, I may not even get to the gym. How does Suzie Q have the energy to workout at 5 AM? Why don’t I?! I’m never going to have visible abs. I don’t even care anymore!

…miserable all day

Scenario 2: Suzie Q just posted a post-workout selfie and her abs are poppin’! Thoughts… wow Suzie looks great and she got her workout in before work. Maybe if I try an early morning workout, I’ll have more energy all day and can relax after work.

…motivated to wake up early tomorrow and kill it

It’s not that easy, I know. Just so you know that I really know… A few years back, all my friends were starting their careers shortly after college and they were moving into their first apartments.  My social media was filled with pictures of their new places, dressed up work selfies, and excitement of the “real world.” I, on the other hand, was living with my parents, still going to school during the day, and working at night. I was jealous of the adult experiences they were having. Even though I had my own excitement of going to dental school (if you new here, long story short – I ditched dental school to do this lol) and moving across the country, I missed out on a lot of it because I was consumed with what I wasn’t experiencing and I drove myself crazy on social media.

You see… motivation vs comparison comes from within. It’s a switch we must flip. It’s a conscious and continuous effort to focus on what is wonderful in our own lives and how we can improve without worrying about where others are in life. When you’re working through that though, social media is a tough place. You may have hopped on it, hopped of it (maybe 10x over) as you go through this phase. Just know one thing… as soon as make the decision to love yourself and your life regardless of how well others are doing or what is posted in cyber space, social media becomes just a small part of your life and you can actually enjoy it!

YOUR LIFE…. YOUR RULES

At the end of the day, social media must best fit you. The last I heard, the average time spent on social media each day is 106 minute. If you’re spending those 106 minutes beneficially and feeling motivated in the community and fulfilled through staying in touch with friends and family, keep it up! If you’re left feeling down about yourself after viewing the “lives” of others, perhaps it’s time to set some rules for  yourself.

For example, I’m an open book when it comes to MY life. I’ll share anything from my highs like getting married to lows like health issues. My life, however, crosses with a lot of others’ lives. You may wonder why you rarely see me with my family and friends. There is nothing more important to me than the people in my life and if I’m trying to capture moments with my loved-ones on social media (and I’ve tried!), I tend to miss the enjoyment myself (and I have!). So, for me, that’s just one of my rules… when I’m with those I love, I like to hold those memories in my heart, rather than post them.

Below you can find some unwritten (unwritten until now lol) rules I abide by for social media that help me feel motivated without any misery.

HOW I USE SOCIAL MEDIA

I’ve *learned* to be responsible with my time on social media. I use social media intentionally (to post, to peruse the LG hashtags, to check out pages I enjoy) and not just when I’m bored. When you’re bored, you’re likely not feeling your best and more vulnerable to allow social media to leave you feeling yucky.

Follow/Unfollow – what beautiful buttons. If you don’t like what someone is posting, don’t follow them. Facebook has the most beautiful unfollow feature that allows you to stay friends with someone and not see their post on your news feed. I use it often! In fact, there is actually a “see first” feature, which I use for all my favorite pages like positive quotes and recipe ideas!

I am strict about not using social media first thing in the morning and before bed. Those are the moments that set the tone for your entire day. Once I’m set and feeling great about my day, then I’ll jump on social media.

When I need fitness motivation… I watch weight training videos. Images aren’t all that motivating to me anymore, but when I see women weight lifting and loving it, it makes me want to instantly jump into the gym.

When I need food motivation… I go to hashtags #LGMealPlan #EatYourWayLean #HealthyRecipes and it’s like looking through a cookbook of delicious, healthy recipes. I often do this before I cook dinner as if I’m looking through a menu. Also, the amazing food photography within the community is on another level!

Comment! There’s nothing like interaction within the community. Commenting and messaging back and forth with community members makes all of the online motivation come to life.

I don’t feel the need to keep my account just health and fitness oriented. If I want to post something from my personal life, I do so and I totally encourage it, especially to my LG sisters! We are in this as a lifestyle transformation as well, which is often evident in how much we are enjoying our life and relationships as well! Plus, I love to Insta-stalk your personal lives hehe.

 

At the end of the day, I am so grateful for social media. It’s completely transformed who I am as a person by giving me the means to engross myself in all that is health and fitness. I’ve formed true friendships with women all over the world. I’ve been able to share my message of health and fitness as a foundation for building a life you love with many others through social media. I’ am able to reach all my LG sisters with the click of a button.

I hope that this helps you think about the purpose social media plays in helping you. Once you identify how it can, use it just for that! If you do that, I believe that social media will leave you feeling motivated every time and misery won’t be anything you associate social media with!

 

Summer Fitcation Challenge: Week 3 Schedule

Week 3 – we are about to turn it up!

This week, we will revisit the workout A series, and you better believe you’re going to be stronger, have more endurance and feel more capable than last round. Note these changes. Also, because this will be your second go at some of the exercises, practice that form even a bit more and think of engaging the targeted muscles.

Here’s what you need to know…

(1) Your daily workout is found in the brand new Weight Training Plans (see here)

(2) The schedule below will be posted at the start of each week and is to help you plan out the week ahead

(3) The #LGSummerFitcation daily photo challenge is fun way for us to practice making these healthy mind and body habits a lasting lifestyle; the summer is about enjoying and these photo challenges will remind us to do just that

You can check in here for that daily photo upload #LGAccountability #LGSummerFitcation

(4) Swing by here each AM for your daily dose of motivation, juicy knowledge nuggets, training tips, yummy eats, vlogs, lifestyle posts, community member spotlights and more; your summer your way features more of the content you’ve been asking for!

Phase 1, Week 3 SCHEDULE

Sunday:

[ ] Optional Workout: Low Intensity, Steady State Cardio

[ ] #LGSummerFitcation Photo Challenge: “Goal”

New week, new goals. What is your top weekly goal? Think of something you want to achieve this week! It may not seem big, but even small goals can collectively add up to big goals. Go for it this week! Declare and share your goal!

Monday:

[ ] Workout: Push I – A

[ ] #LGSummerFitcation Photo Challenge: “Inspired”

Living an inspired life is all about learning to find inspiration in the simple and the daily. What’s inspiring you today? Share a photo of it!

Tuesday:

[ ] Workout: Pull I- A

[ ] #LGSummerFitcation Photo Challenge: “#TransformationTuesday”

Share a photo + some thoughts on your transformation from your health and fitness journey. Remember… transformation is something that happens inside and out!

Wednesday:

[ ] Workout: Legs + HIIT Cardio + Abs I – A

[ ] #LGSummerFitcation Photo Challenge: “Wild Wednesday”

Let’s get… WILD with today’s photo challenge. WILD = YOUR CALL! Share a photo of anything… your pet, your office view, a photo of your friends or family, an image from your weekend, anything!

Thursday:

[ ] Workout: Push II – A

[ ] #LGSummerFitcation Photo Challenge: “Nature”

Nature has an amazing ability to put life in perspective. Get outside and enjoy a minute or two of fresh air. Share a photo of your nature view!

Friday:

[ ] Workout: Pull II – A

[ ] #LGSummerFitcation Photo Challenge: “FLEX”

Should we just make the Friday photo challenge FLEX for the rest of the challenge?! With all the hard work you’re putting in, you should show off all that sexy, strength and confidence! Share your Flex Friday picture!

Saturday:

[ ] Legs + HIIT Cardio + Abs II – A

[ ] #LGSummerFitcation Photo Challenge: “Weekend”

Weekends are meant to be enjoyed! Share a photo of your weekend enjoyment!

WEEKLY GIVEAWAY

Sneakers over here, hayyyy. Sneakers over there, woooo. Sneakers errrrwhere during Summer Fitcation! There’s nothing like new gym gear to get motivated for a healthy, revved up summer.

How To Win:

-Dedication to both workouts and meals

-Consistent community check ins

-Support of other LG Sisters

Your Summer Your Way = YOU PICK the sneakers. This week’s giveaway winner will receive her choice pair of sneakers up to $100!

CHALLENGE WORKOUTS

LG WEIGHT TRAINING PLANS:

Say hello to the new LG Weight Training Plans! Offering both home and gym workout versions, these plans bring the very best. You girls truly deserve the most effective and educational weight training plan.
What’s inside…
Weight Training Manual: 30+ pages of background information, teaching you everything from how to activate different types of muscle fibers to the most effective cardio choices, rep ranges best suited for women and hypertrophy (muscle building) and much more! The more you know, the more muscle you can grow hehe.
Weight Training Program: perhaps the best, most effective training split and workout to build muscle, reduce body fat and sculpt to reveal your fit and lean body. These weight training workouts WORK! You’re body, booty, and best self will prove it!
Plan contains 8 weeks worth of workouts + an optional 4 week beginner phase. Both plans follow the same schedule, so YOU choose to workout at home, in the gym or both!
WeightTrainingPlan_gym_BlogPost

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Bring your best and get your best by bundling the new Weight Training Plan with Eat Your Way Lean Meal Plan

Summer Fitcation Gym Bundle

EComm_SummerFitcationBundle_Gym

Summer Fitcation Home Bundle

EComm_SummerFitcationBundle_Home

Community Member Spotlight: Ashley

The most important piece to the LG puzzle is you, the community! The community member spotlight is an opportunity to bring you as community members closer to each other and highlight members making a big difference. As community members, you become leaders simply by sharing your journey, and we are so grateful for that! Now, meet Ashley!
Find Ashley on Instagram @ashley_lgfit
Ashley
LG Sister FAQ:
Name: Ashley
Age: 30
Location: Louisville, Kentucky
Occupation: Project Manager
When and how did you first get into health and fitness?
I played soccer in high school, so a part of me has always been active, but that really fell to the wayside when I graduated college and started “real life”. About 7 years ago, I had gotten larger and realized something needed to change, so I started running. I ran my first half marathon in 2010, still at 230 lbs, but I fell in love with running and was determined to keep going! I kept running, but was not able to lose weight and re-focused on that last year and have lost 80 lbs so far, with the help of this amazing community! 
 
What’s been your greatest struggle throughout your journey? What do you do to overcome the challenges?
The greatest obstacle is time. I have a husband, stepson and a career, so sometimes my health and fitness has been pushed to the wayside. I’ve overcome this in the last 15 months by scheduling that time and planning my meals. Each week, I plan out my meals and add my workouts to my calendar. This really helps me stay on track. 
  
How do you find balance with healthy living?
I’ve found that it’s all about integrating that healthy lifestyle into all aspects of your life…whether it’s having my stepson and husband go on walks with me in the evenings, choosing to go to the zoo instead of a movie, bringing our own healthy snacks to water parks, there are ways to integrate being healthy into everything you do! Doing this makes it easy, and makes me feel like I don’t need to work to have a balance, it’s just naturally there.
  
How has the LG Community played a role in your journey?
I found this community through my best friend last year and it has been a huge part of me staying motivated! The ladies in this group are amazing and so loving and encouraging. I’ve never seen a negative comment from the LG Community! Getting on instagram to see that everyone else has completed their LG workout today reminds me that I need to get going as well! 
  
Do you have any advice for your fellow LG Sisters or those looking to lead a healthier lifestyle?
Don’t be afraid to go for it and try new things! Getting healthy was scary for me at first and I didn’t want to share what I was doing with anyone for a while because I was afraid to fail. Don’t be like me in that way!! If you tell no one else, tell your LG Sisters and we will support you through it all!
FAVS:
Favorite book: anything by Emily Giffin
Favorite vacation spot: Destin, Florida
Favorite healthy meal: Cauliflower Pizza
Favorite treat: Reese’s Peanut Butter cups 
Favorite TV show or movie: Bachelor/Bachelorette 
Favorite song: Noise by Kenny Chesney currently

#LGAccountability