Browsing Tag

abs

FITMAS: HIIT + ABS

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[ ] WORKOUT: HIIT + Abs

[ ] Daily Photo Challenge

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FITMAS: HIIT CARDIO + ABS

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[ ] WORKOUT: HIIT Cardio + Abs

[ ] Daily Photo Challenge

 

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You MUST try these healthy, holiday cookies! I just shared the recipe today….

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FITMAS: ARMS + ABS

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[ ] WORKOUT: Arms + Abs

[ ] Premium Challenge Pack: Cardio Add on Workout

[ ] Daily Photo Challenge

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This past weekend, I perfected my chili recipe and it’s my favorite meal of the season! I’m sharing the recipe today….

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Take your Fitmas results to the next level + set yourself up for serious success!

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WEEK 4: HIIT CARDIO + ABS

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Photo Challenge Exercise: Life is not a competition. When we can learn to simply try to be better than the person we were yesterday, the pressure of competition is a fleeting feeling. I find this comes naturally when I push myself in the gym. It doesn’t matter what the person next to me is doing. It’s a reminder that I’m simply trying to grow and develop myself. It’s a lesson that easily sticks with us outside of the gym too.

Photo Challenge Upload: “PLANK PR” – go ahead and test it! Share your personal best with the community #LGAccountability #LGBeautyAndBooty

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WEEK 3: HIIT CARDIO + ABS

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Photo Challenge Exercise: We have so many things to smile and be happy about. I have Buddy the Elf joyfully saying in the back of my head “I just like to smile. Smiling’s my favorite.” Why don’t we take an extra second to smile. Stop, right now… as you read this, think about who or what is making you smile a little bit bigger today. Feel that smile grow from ear to ear. Feel those good vibes churning. Now, go have a great day!

Photo Challenge Upload: “HUMP DAY HAPPINESS” – share a photo of who or what is making you extra happy today! Don’t forget to stop and smile about it 😀 #LGAccountability #LGBeautyAndBooty

 

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WEEK 2: HIIT CARDIO + ABS

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Photo Challenge Exercise: If you’re lacking drive in any area of your life today – whether that’s in the gym, at work, in personal relationships – take a few moments to recall the reason(s) why you started in the first place.

Photo Challenge Upload: “REASON TO MAKE IT HAPPEN” – who or what is the reason behind why you are working hard today? Share it with the community #LGAccountability #LGBeautyAndBooty

Lifestyle Journal:

It’s been awhile since I’ve shared an updated lifestyle journal post and so many of you have been asking me to share a bit more lifestyle content, so I’m glad to get back to (hopefully!) a weekly lifestyle journal post. This week is a bit about my new home finds + a “where’d you get that” round up. See the post HERE

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UPGRADE YOURSELF, GIRL!

You’re the one who sets yourself up for serious success and I’m here to help you every step of the way! Get early access to the challenge workouts (every Sunday AM), a printable challenge planner, exercise library with 200+ movements and bi-weekly training tip coaching videos straight from my gym!

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WEEK 1: HIIT CARDIO + ABS

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Photo Challenge Exercise: The stories we tell ourselves are the ones we tend to believe. I’m not a huge mantra chick. I like them in theory, but I’m not all that great at “practicing” them. On Monday I had a bit of a rough day… just one of those Mondays and I entered Tuesday totally committed to making it great! As I did this cardio workout, I repeated “I am…” statements over and over. Eventually I settled on “I am great” and “I am enough” <- two I apparently needed to feel lol. As I shuffled, jogged, ran and walked, I repeated it over and over. Can I tell you something not-so-surprising? I felt extra great after. And, I actually heard “I am great” and “I am enough” playing in my head later in the day! Today, I encourage you to try out a mantra or I am statements as you run!

Photo Challenge Upload: MANTRA – upload a mantra or quote that speaks to you. It will most likely speak to a fellow LG Sister as well #LGAccountability #LGBeautyAndBooty

Tip of the Day:  Yesterday was National Taco Day, and I’m here one day to celebrate. The top tip I’ve found useful for healthy eating is to learn how to make our favorite dishes in a healthier way. Of course, we can splurge and enjoy the real deal every now and then, but on the regular, it’s great to have options that satisfy like the original with a healthier spin. [Continue reading + get the recipe HERE]

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IT’S NOT TOO LATE TO JOIN IN ON THE CHALLENGE… SIGN UP TODAY!

SIGN UP FOR THE CHALLENGE

+ instantly receive your welcome pack with all the challenge details!

UPGRADE YOURSELF, GIRL!

You’re the one who sets yourself up for serious success and I’m here to help you every step of the way! Get early access to the challenge workouts (every Sunday AM), a printable challenge planner, exercise library with 200+ movements and bi-weekly training tip coaching videos straight from my gym!

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QUICK + EFFECTIVE AB WORKOUT

Quick and effective aren’t typically two words we would put together in a fitness sentence, but with the description of this ab workout, we will! You know I’m a science nerd, so in this post, I want to share the why behind this approach because I believe when we understand why something works we are so much more likely to give it a try and stick with it. Also, fitness is about training smarter not harder. If we can achieve results in less time, it’s worth a try!

About the Workout:

This ab workout focuses on one main thing… the time under tension also known as TUT. Time under tension refers to the length of time a muscle is under strain during a set. Let’s create an example…

Set #1: you complete 10 crunches and each crunch takes you 2 seconds to complete… TUT = 20 seconds.

Set #2: you slow down the exercise by counting 1 second as you crunch you body in and counting 3 seconds as you extend your body out of the crunch for a total of 4 seconds to complete 1 rep. You complete 10 total reps at 4 seconds each rep… TUT = 40 seconds.

Comparing these two examples, while we completed the exact same number of reps, in set #2, we spent 2x as much time under tension.

Why it’s Effective:

Personally, I believe a lot of methods are effective. I believe methods are most effective when they are cycled. Unfortunately, we don’t always learn new methods or even if we do, we forget to apply them. Luckily for you, that’s why I’m here! I’ll help remind you (or bug you hehe) to try all sorts of new approaches.

Most of us think of core training as quick bursts of energy within ab exercises. You fly fast from side to side in a bicycle crunch or contract quickly in a sit up. Instead, the effectiveness of this approach comes from spending a significant amount of time under tension without rest.

Studies (like this one) have showed the effectiveness of muscle time under tension. Get how cool this is… in their experiment, they had participants train each of their two legs in two different styles. On one leg, participants completed reps of 12 secons per reps of leg extensions and on the other leg, those same participants completed the same number of reps but took only 2 seconds per rep. Protein synthesis on the cellular level can be measured as an indication of muscle growth. Researches took measurements of protein synthesis in these participants after training and found that on the leg that spent more time under tension, protein synthesis rates elevated sooner than and to a higher degree as compared to the leg that completed reps of 2 seconds. How awesome!

Clearly, the amount of time under tension during exercises makes a difference, especially in muscle hypertrophy aka how we see what we call “results.”

The Workout:

We will cycle through 4 abdominal exercise. The exercises themselves aren’t as important as the overall approach. In these 4 exercises you will keep your hands behind your neck/head as a support! Keep from pulling on your neck. As we complete 30 seconds of each exercise (as the standard workout… there are modifications below), the key is to move from one movement right into the next without stopping. As you transition, do not allow your ab muscles to relax and do not rest your neck and head on the ground throughout the entire workout.

I want to stress again… the time under tension approach comes from you not allowing your ab muscles to relax and you not allowing your head and neck to rest on the ground! It will only take you 2 minutes to complete this.. push through! It’s worth it!

My Tip – use your music as your guide. Pick your favorite song, fast forward until the screen shows a total of 2 minutes remaining in the song, hit play and GO with these exercises until the song stops. Just guess when 30 seconds has passed to move onto the next exercise. If you finish all 4 before your song stops, just keep going! Only stop when your song stops.

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Beginner + Advanced Modifications:

Standard – 30 seconds each exercise, 2 minutes total

Beginner – 15 seconds each exercise, 1 minute toal

Advanced – 30 seconds each exercise, 2 minutes total, 2-3 rounds

 

If you’re participating in the Summer Fitcation Challenge, today’s workout is Cardio + Abs. Instead of the scheduled ab workout, try out this one!

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Guess what? To make things more user-friendly for you, I created a workout summary you can save to your phone and/or print!!!

CLICK HERE

#LGFitAndLean2016 Challenge: Shoulders + Glutes (W5D4)

Today…. no words, just burn!

FIT PORTION WORKOUT:

  • If you prefer to count reps 45 sec -> 15-18 reps
  • For unilateral movements (split squat press, down dog hops), complete 2 sets on each side

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LEAN PORTION WORKOUT:

  • Complete 4 rounds
  • For the lunge to squat jumps, 1 right lunge, 1 squat + 1 left lunge = 1 rep

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Healthy Habit: STEP INSIDE…. MY HOME GYM! This week we are stepping inside each others’ health and fitness spaces! We are all busy-bees and the hustle and bustle of life doesn’t seem to be slowing down anytime soon. Currently, I split my workouts 50/50 between the gym and at home. I like having home gym equipment because it’s my “no excuses” zone. While I certainly take my rest days from working out, I do all I can to ensure I have solid plan b’s ((you know I’m all about that plan b)) so having basic workout equipment at home ensures I can always make fitness happen! As always, none of these items are sponsored; they’re just items I have

MY HOME GYM ESSENTIALS

WISH LIST

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Habit Homework – Share your home gym essentials!

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