Monday, November 24, 2014

Biceps & Triceps (#LGFitmas Day 3) - 11/25

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Sometimes I pretend my pony tail needs adjusting just so that I can flex my biceps ;)
This workout will surely leave you feeling like superwoman! 
Don't be afraid to be proud of your guns: big or small. 

Top & Pants: Lululemon

Tasty Tuesday: There is certainly a time and place to allow yourself a true indulgence. Yet, those who are most successful long-term with healthy living make healthy substitutions for their favorite treats on a regular basis. There's no better time to start trying this out than over the holidays. Stuffing, mashed potatoes, gravy, pumpkin pie, cookies, cakes, and sugary drinks are just a few items I can think of that can certainly be made into healthier versions this season. One way I attempt to healthily my favorite treats is by running a google search by using "healthy recipe for __(insert your food of choice)__" Keep in mind that not all healthy recipes are healthy so use your best judgement!

Each Tasty Tuesday during #LGFitmas, I will be sharing a healthy, yet delicious recipe. Today, I hope you love my alternative for mashed potatoes ((you won't believe how real deal they taste)) You can scroll down or click here for the recipe!

Day 3 Challenge: I challenge you to make one healthy substitution with your nutrition today! Try a simple swap, such as a soda, juice or sports drink for some homemade fruit infused water. Let's see your creations!

Instagram Check In: 
Stay accountable! Upload your workout, meal and challenge pictures to Instagram to inspire and be inspired by the community. Use the hashtags #LGFitmas #LGAccountability, and/or #LGSweatSeshSelfie and tag me, @laurengleisberg so we can all connect!


MASHED CAULIFLOWER RECIPE (THE HEALTHY & DELICIOUS ALTERNATIVE TO MASHED POTATOES)

Before you think, "oh not another attempt at a healthy recipe," know that this one is the real deal! I seriously faked out my fiancĂ© and family with this recipe; I failed to mention that instead of potatoes, they were munching on cauliflower, and it took Anthony a good 10 minutes to believe me! 

It tastes so similar, it's scary, but you'll love this low-calorie and low-carb version! Plus, it's pretty simple to make ((my kind of cooking))

Ingredients:
1, large head of cauliflower
1 garlic bulb
1 tbsp extra virgin olive oil
1/3 cup unsweetened almond or skim milk 
1/2 tsp salt
1/8 tsp pepper

Prep:
(1) But the top of the garlic bulb off to expose the inner cloves
(2) Drizzle the 1 tbsp of olive oil on top then wrap in foil & roast garlic at 400 degrees for 25-30 min
(3) Wash cauliflower, then cut into medium-sized chunks
(4) Place cut cauliflower in a saucepan & fill with enough water to cover all pieces
(5) Bring water to a boil, cooking for 8 minutes with the cover on
(6) Drain cauliflower & pat it dry
(7) In a food processor, combine cauliflower, garlic, milk, salt and pepper
(8) Process until the mixture forms a mashed potato like consistency

Here's a pin-able image for your Pinterest recipe board :)

Sunday, November 23, 2014

Legs (#LGFitmas Day 2) - 11/24

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My #LGSweatSessionSelfie - this combination of foundational weight training movements and bodyweight plyometrics is my favorite for achieving a fit, yet lean look! 
Top: TJ Maxx // Pants: Lululemon // Shoes: Nike Frees

Motivation Monday: Each day has the potential to be a positive, great one despite what the world gives you. A powerful way to get your day started on a positive note is through a mantra or affirmation. A mantra or affirmation is a short phrase or sentence that helps remind you of how to focus your energy on the positive and exude the negative. Some people like to come up with one personal mantra that they repeat throughout the day while others prefer to use a plethora of mantras for particular situations. Either way, be sure the mantras you select speak to you and can help shift your thinking!

You may be wondering how this can help you reach your health and fitness goals. The truth is, the majority of healthy living is a mental game...it requires willpower, discipline, and inner strength to consistently choose health food options over junk, to get yourself to the gym each day, and to put in the effort even when you don't feel as though it's paying off. If we can better master our mind over the next 5 weeks, we can accomplish what we set out to do! Let's get our minds right!

If you're having a hard time getting started and thinking of a mantra to use, 
I've included some that help me begin a bright, positive day...


Day 2 Challenge: Pick a mantra(s) and post it! You can create a wallpaper for you phone or computer. You can write on post-its and stick them around your home and car. Write them out/Print them/Post them! Then show us your mantra on your check in!


Instagram Check In: 
Stay accountable! Upload your workout, meal and challenge pictures to Instagram to inspire and be inspired by the community. Use the hashtags #LGFitmas #LGAccountability, and/or #LGSweatSeshSelfie and tag me, @laurengleisberg so we can all connect!


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Saturday, November 22, 2014

#LGFitmas Week 1 Printable Schedule (Day 1)

Happy 1st day of #LGFitmas!!!!

A huge part of success in any area of life is having a plan and schedule...our health & fitness goals can certainly benefit from spending some time in the planning phase. I created a weekly schedule for you all to track what you're eating, how much water you're drinking, workouts, completed challenges, and check ins with the rest of the community on Instagram! Especially when it comes to meals, it's really helpful to write that down. I ask myself, "is that cookie worth having to write 'snacked on a cookie' in your food journal?"

(1) You can pin this weekly schedule to your Pinterest account
or
(2) you can right click to save as and print it off

Day 1 Challenge: Let the progress pictures begin! A "before" picture is not necessarily fun, but you'll thank yourself later! In a tight fitting outfit or in a sports bra and shorts, take 3 pictures: from the front, side, and back. Over the next 5 weeks, we will be able to put these progress pictures side by side to track changes in our body composition! On Instagram, share a picture of yourself (it can be your progress pic or anyone of yourself) and a share bit about who you are and what you want to accomplish...let's get to know each other on a personal level!

It's going to be pretty amazing to work through a plan with so many other people at the same time, so be sure you're checking in on Instagram and using the hashtag #LGFitmas & tag me @laurengleisberg so we can all connect! 

I'm so excited to spend the next five weeks with you... getting fit, staying healthy, and feeling happy all while enjoying the holidays!


Friday, November 21, 2014

FIVE WEEKS OF #LGFITMAS - Your 5 Week Plan to Stay Fit, Healthy, and Accountable this Holiday Season

{ Y O U ' R E   I N V I T E D }
I know the holidays are one of the most enjoyable, yet tricky times of the year, especially when it comes to sticking to health and fitness goals. I want to help you look and feel your best during the holiday season without any guilt over celebrating!

What are the Five Weeks of #LGFITMAS?
We are creating a healthy holiday in which you give yourself the gift of a body and perspective you're proud of. You're all invited to join me for the next five weeks (November 23-December 27) as we celebrate ((and work hard at)) #LGFITMAS

This is what we will be up to...
Daily Workouts:
Daily workout posts will be made to my blog Monday-Friday; 5 workouts per week will ensure you're staying active and getting fit throughout the holiday season!

Pinterest:
These workouts will also be pinned to my #LGFITMAS Pinterest board, so you can see them all in one place and pin them to your own boards! I've already created the board, so be sure you go quickly follow my account (here). I also love to pin motivational quotes & holiday decor.

Daily Themed Tips:
Engaging themed tips to stay motivated and excited each day will also be found on my blog!
Sunday Schedule – a post and schedule to help you prepare for a healthy week ahead
 Motivation Monday – jump starting a week of results with a dose of motivation
Tasty Tuesday – a tasty & nutritious recipe for the season
Workout With Me Wednesday – a full length YouTube workout video and/or a workout image with picture demonstrations
 Thoughtful Thursday – expanding our knowledge of healthy living by diving deep into topics that will benefit us
Friday Fun – balancing healthy living and fun
Selfie Saturday – progress picture check ins

Challenges:
Watch for a challenge each day on my blog to keep you engaged! I want you to feel obligated to join in the fun and fitness challenge that is #LGFITMAS

Accountability:
To stay connected and accountable, we will use social media check ins on Instagram to work through this plan together! Ideas for picture uploads include, but are not limited to meals, recipes, workout selfies, completed challenges, holiday pics, etc.

On Instagram, be sure to use the hashtag #LGFITMAS so I can see/like your pictures as well as the entire community! Feel free to peruse the hashtag as well for inspiration from all the other ladies working through the plan! Invite your friends, family, co-workers, etc....anyone who will further help keep you motivated!

Incentives:
At the end of the 5 weeks, transformation pictures may be submitted to me via email; winners will be chosen by me based on overall dedication to the program through check ins, willingness to help and inspire others, and personal progress. The top 3 winners will each receive a $30 gift card of your choice to either Nike, Lululemon, Sports Authority or Dicks Sporting Goods.

You may be wondering by now, "what is the cost?" Happy holidays, my lovebugs! This is my gift to YOU for the crazy amount of love and support you share with me and my blog!


Thursday, November 20, 2014

Back & Biceps - 10/21

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#LGAccountability Check In: Stay accountable! Upload your workout & meal pictures to Instagram to inspire and be inspired by the community. Use the hashtag #LGAccountability, #LGSweatSeshSelfie, your team hashtag and tag me, @laurengleisberg so we can all connect!

Tip of the Day: As we head into the weekend, especially the weekend leading up to Thanksgiving (in the United States), you may find yourself enjoying a treat or indulgent meal. First off, I'm telling you it's okay! If you're looking to achieve and sustain lasting results, then keeping your eating habits nonrestrictive and balanced is key. The mistake I see individuals make is that they skip meals to "make up" for overeating. I'm sure I'm not the first person you've heard say this isn't a good idea, but, personally, I only believe something if I can understand the science behind why it's not a smart decision.

When we overeat ((even just one meal or one day)), our bodies will store the excess calories as body fat; our bodies do so because this can then be tapped into for an energy source when needed, and science/physiology shows our bodies function to conserve as much energy as possible. We may think that if we skip the next meal, our bodies will tap into that recent fat storage and burn it off. Instead, our bodies respond to the sudden restriction in calories by slowing down the metabolism to further conserve energy as no food for fuel is provided. Further, skipping meals may lead to cravings and further binge eating. 

So, how should we handle overeating? It's simple....enjoy your treat, then jump right back into your normal eating schedule.


You know there's nothing I like more on a Friday than a Flex Friday picture, but what you may not know is that I enjoy it because it represents strength that we learn to develop. Everyone who has gotten somewhere once had to take the difficult first step as a beginner. Here are some of my pictures from just 1/5-2 years ago; what I love most is that these now "before" pictures were once my "after" pictures. No matter where you start, you can get to wherever you want to be!



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Wednesday, November 19, 2014

Push Up Circuit (Shoulders, Triceps & Chest) - 11/20


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#LGAccountability Check In: Stay accountable! Upload your workout & meal pictures to Instagram to inspire and be inspired by the community. Use the hashtag #LGAccountability, #LGSweatSeshSelfie, your team hashtag and tag me, @laurengleisberg so we can all connect!

Tip of the Day:  Magnesium may be the answer! Achy muscles are a common side effect of weight training, especially for someone who trains only on occasion or someone who is new to this type of exercise. Similarly, you may know tension headaches all to well due to tense head and neck muscles. I'm a big fan of Epsom salt baths to help relieve sore muscles, but I was pleasantly surprised to find that food rich in magnesium could help as well! Magnesium, the relaxing mineral, helps muscles relax by pulling calcium out of muscle cells. You can see that when magnesium levels in the body are low, it can lead to constantly tense muscles as calcium is locked in muscle fibers. Magnesium can be found naturally in foods such as nuts, spinach, and beans. You can read more (here) for recommended daily values. 

Is anyone else a bit matchy matchy when it comes to workout clothes?? I thought I would share with you my 3 layers that just had to match my pants ;)


Sports Bra: Lululemon // Tank: Lululemon // Sweatshirt: Lucy // Pants: Forever 21 // Shoes: Asics


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Tuesday, November 18, 2014

HIIT Cardio & Abs - 10/19

 
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#LGAccountability Check In: Stay accountable! Upload your workout & meal pictures to Instagram to inspire and be inspired by the community. Use the hashtag #LGAccountability, #LGSweatSeshSelfie, your team hashtag and tag me, @laurengleisberg so we can all connect!

Tip of the Day: So, you say you want abs, right?! Are you taking the right approach? One of the top physical goals of women I work with is to achieve visible abdominal definition ((ps - it will forever remain my goal too; just because I have them now, doesn't mean I can stop working at maintaining them)). Just like building a home requires a blueprint configured around your desired home design, building your dream body, requires a carefully constructed plan based on your desired look. 

Personally, I find developed oblique muscles to be a great first target for someone wishing to achieve abdominal definition as they are superficial muscles (close to the skin), so they are "easier" to make appear. The external obliques are the muscles located on the lateral sides of the abdomen region; they function to allow the body to bend from side to side and twist the torso. Not just any abdominal movement targets the obliques best, so, if you'd like to take the approach that I do with training obliques, pick exercises, such as the ones I used in today's workout!

As of late, my abdominal training mostly consists of overall core (planks on planks) and some isolating oblique exercises. As an added bonus, I've found that by developing these muscles, they activate a lot easier in other movements! I'm pretty happy with how this recent training style has helped give my abdominal section a fit, yet feminine look!



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Monday, November 17, 2014

Arms (Biceps & Triceps) Superset Workout - 11/18

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#LGAccountability Check In: Stay accountable! Upload your workout & meal pictures to Instagram to inspire and be inspired by the community. Use the hashtag #LGAccountability, #LGSweatSeshSelfie, your team hashtag and tag me, @laurengleisberg so we can all connect!

Tip of the Day: Fat loss versus maintenance - is there a difference in the approach? A famous 1959 Yale University study that health and fitness experts often refer back to concluded that 95% of individuals who lose weight, regain it within months to years. Since then, many studies have attempted to prove this percentage is not so large, but yo-yo dieting ((aka ups and downs in weight fluctuation)) is quite evident in society; I would guess 95% of us either know someone who is a yo-yo dieter or personally have gone through yo-yo deiting. "Lauren, what are you getting at other than trying to depress us?!" Sorry ladies...I'm almost there!

Yesterday, on Instagram, you may have seen me post the below picture with the caption "Dear Fat, Prepare to die! XO, Me." The response to that picture was, in other words, "what fat do you have to lose." Enter...fat loss versus maintenance and the above study results. Clearly, weight/fat loss is not the end result. I, just like any of you, who have worked to achieve a body that may be considered a "physical goal" known that it cannot be sustained without the same amount of work it took to get there; those who make this mistake may risk being placed into the yo-yo weight gain and loss category.


My Top Two Ways To Beat The Yo-Yo Weight Gain & Loss:
(1) constantly set new goals
In health and fitness, a physical goal is not something you can simply check off; it requires a great deal of work to simply stay in the same spot, so before you beat yourself up for not making forward progress, pat yourself on the back for not taking steps backwards! As soon as you hit a goal, set a new one. This will keep you motivated to continuing to work hard.

(2) baby your hormones with balance
 Believe it or not, a large part of fat loss comes down to hormones. I'm sure you can think of a lot of ways outside of fat loss that imbalances in hormones can cause your body to get out of whack ((PMS, anyone?!)) Things like binge eating and, on the contrary, periods of food deprivation can be detrimental the hormones responsible for fat loss. The best approach to any healthy lifestyle is one that is balanced ((not too restrictive and not too relaxed)). Even while losing fat, it's okay to enjoy a treat ((not twenty)) on occasion and workout for an hour ((not three)).
 
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Sunday, November 16, 2014

Legs & Glutes - 11/17

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#LGAccountability Check In: Stay accountable! Upload your workout & meal pictures to Instagram to inspire and be inspired by the community. Use the hashtag #LGAccountability, #LGSweatSeshSelfie, your team hashtag and tag me, @laurengleisberg so we can all connect!

Tip of the Day: I think it's safe to say cold and flu season is upon us; I have a pretty strong immune system, so when I began sneezing this weekend, I knew I had to act fast! I think the key to limiting the duration of any bug is how you handle it, especially in the first day or two! Today, I'm sharing a juice recipe that gave my immune system a kick and had me feeling better in 24 hours! Even if you're feeling grand, this juice will surely give you a boost of energy; I think I'm going to add it to my regular recipe index!


Juice Recipe:
1 apple
1 lemon (without rind)
1 inch ginger

Benefits:
Apple - apples are just about the only non-citrus fruit that I will juice; if you're new to juicing and fearful your juice will taste like grass, add an apple for a perfect amount of natural sweetness. Aside from the taste benefits, apples contain many nutrients and phytonutrients, especially in the skin and just under the skin ((so be sure to leave the skin on when you juice)). Also, apples contain high levels of Vitamin C for an immune system boost!

Lemon - lemons are very effecting at combating infections as it contains antibacterial properties and vitamin C to support the body's defenses; for a sore throat, you may even want to gurgle lemon water or lemon and honey water.

Ginger - ginger can improve the absorption and assimilation of essential nutrients in the body. It also helps clear up certain channels in the body, such as the sinuses. 

Cheers to a cold-and-flue-free winter and holiday season thanks to this drink!




I love that some of you called this the "Elsa braid"


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