Browsing Tag

cardio

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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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 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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ConfidenceKini Challenge: Cardio (W5D4)

Today’s To-Do List:

[ ] HIIT Cardio

[ ] Premium Ab Plan: Core Crusher Video Workout

(workout HERE)

[ ] Photo Challenge

[ ] Community Check In

Cardio

  • This workout can be completed on a treadmill or outside as part of the Feel Good 5K Run Plan

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Premium Ab Plan

  • Today’s Ab Workout: Core Crusher Video Workout
  • Find the Premium Ab Plan HERE

 

Daily Photo Challenge

GRATITUDE: what are you most grateful for today?! Share it with the community! Take that attitude of gratitude with you throughout the day!

#LGAccountability #LGTeamKini

Tip of the Day: Abs before cardio! I’m not exactly sure why, but I almost always hit cardio then finish with abs. So many of my girlfriends do the same! You too?? What is it about that?! When I remember to switch it up, I’ll complete an ab workout, then do cardio. Our abs engage in every movement we do from a deadlift to simply picking a pen up off the ground. Work your abs before a workout and you’ll feel every exercise turn into an ab workout! It’s unbelievable! I find this especially beneficial during HIIT cardio, particularly with a fast run or sprints. Today, try starting off with the Core Crusher workout then finishing with the cardio. I bet you’ll feel those abs engage throughout the entire run, making it quite the ab workout!

Community Check In #LGTeamKini

To hold yourself accountable, check in with the community on Instagram!

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ConfidenceKini Challenge: HIIT Cardio (W3D4)

Today’s To-Do List:

[ ] HIIT Cardio

[ ] Premium Ab Plan: Circuit Workout C

(workout HERE)

[ ] Photo Challenge

[ ] Community Check In

Cardio

  • This workout can be completed on a treadmill or outside as part of the Feel Good 5K Run Plan

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Premium Ab Plan

  • Today’s Ab Workout: Circuit Workout C
  • Find the Premium Ab Plan HERE

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Daily Photo Challenge

PANTRY: upload a photo related to your pantry… whether it’s a snap of everything in there or your favorite pantry item

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Tip of the Day: Now that you have your pantry door open, let’s talk about what’s in there! More specifically, I want to talk about what’s not in there. Many women think that healthy eating means getting rid of every “bad” or “unhealthy” item in their pantry or refrigerator. In my personal and professional experience, I have a pretty unique take on healthy eating and I really view it as a journey. First, we begin by diving in head over heels; we quickly learn we can’t maintain what we started and we settle for “general healthy eating” which typically entails eating healthier items but without rhyme or reason. Then, we typically find a plan that aligns well with us, like the LG Meal Plan. This is where you probably wouldn’t expect me to go, but I will because even I went through this journey. I developed the Eat Your Way Lean guidelines for myself, initially having no intention of ever sharing. Once that became comfortable and even after seeing results, I wanted to take it a step further… I experimented with intense macro counting, carb cycling, paleo, and others. Don’t get me wrong, those can all work wonderfully! And they do for many! However, for me, they didn’t long-term.

Here’s what I’ve concluded from my experience and from doing this with so many women who are in it for the long haul. As a group, we tend to like two things 1) ease and 2) enjoyability. We like a meal plan that is easy to follow. We can’t prepare for what life throws at us and on days where we are running off of Plan X, Y and Z, the easiest approach is the one we will stick to. Additionally, we like to enjoy what we eat. This brings me to what may not be in your pantry. I want you to feel comfortable with enjoying treats on occasion. I want you to see results today, tomorrow and in a year from now. You’ll get there with ease and enjoyability. You’ll get there by enjoying a few of your favorite items on occasion. Here’s the key…. fit it into the portions discussed in the Eat Your Way Lean Meal Plan!

Community Check In #LGTeamKini

To hold yourself accountable, check in with the community on Instagram!

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#LGFitAndLean2016 Challenge: Cardio + Core (W2D3)

Hump day here at LG during the Fit and Lean Challenge is our midweek reset! A day off from the weights to focus on cardio, core and recovery so we can finish the week out strong. How about it?! And while we’re here to reset and refocus, why not make Wednesday an official day of a mini meal prep?! See what I mean below!

FIT PORTION TIP:

  • HOLD UP! How about we begin with the lean portion ab workout so that the core is on fire throughout this cardio workout

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LEAN PORTION TIP:

  • Add in a dumbbell to turn up the intensity of this workout
  • Move very slowly and controlled through each movement even though the intervals are time… focus on form > reps

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Healthy Habit: Mini-meal prep… let’s do it! One of the reasons this community thrives is because we’re not afraid to make mistakes and more importantly, we’re not afraid to share our struggles. Here’s a common one I hear… “At the beginning of the week, I have so much motivation and focus. My meals are prepped and I have no problem getting to the gym. By the end of the week, I’m sick of my prepped meals and I start reaching for the junk.” I know the feeling all too well, so I started mini meal prepping half way through the week. It sets me up for serious success through the weekend and allows me to enjoy new, fresh meals! Do it with me!!

MINI MEAL PREP IN THREE STEPS

STEP ONE: SHOP OR TAKE INVENTORY

By midweek, you’re probably piecing together meals, which isn’t an ideal scenario. A quick stop at the store on the way home from work is the perfect idea! I typically get chicken, fish, eggs, nuts, and whatever fresh fruits and vegetables are tickling my fancy at the moment! If you’re lucky enough to have a well stocked fridge, do a quick inventory check… do you have enough to last you a few days?!

STEP TWO: PROTEIN

Protein is the only thing I mini meal prep! It’s quick, easy and forms the foundation for a healthy meal. If your protein is already prepared, it’s pretty stinkin’ easy to add on the other food plate sections #LGMealPlan to stay on track through the rest of the week!

On a mini meal prep day, I always opt for the oven… less hand-on time means I can get other stuff done. Preheat the oven to 400 degrees F, take out 2 baking sheets, line them with parchment paper or grease with olive oil/coconut oil cooking pray, place onto them your chicken and fish, and sprinkle on any desired seasoning. My tip… cook your chicken 2 ways and your fish 2 ways. I love a lemon/pepper style chicken and one with Italian seasoning that I can top with red sauce. For my fish ((most often salmon)), I’ll use just sea salt on one and during the last 5 minutes of cooking, top the other with BBQ ((my recent fav)) All of that will take less than 12 minutes!

STEP THREE: CHOP

Whatever fruits and vegetables you have on hand, wash and chop them up! If you’re anything like me and find yourself grazing in the kitchen when you should be going to bed, you may just reach for a washed and chopped celery stick instead of a cookie if you have it ready! If you know you’ll be on the go, place Eat Your Way Lean suggested portion sized amounts of fruits and vegetables into containers you can pack into a lunch or grab and go!

Habit Homework – are you down for a mini meal prep? We’ve been slaying this food game all week, so let’s keep it going!

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PEAK INSIDE THE PLANNER

#LGFitAndLean2016 Challenge: Cardio + Core (W1D3)

LG girls train smarter not harder

We know when to go hard and when to take it a little bit lighter to let our bodies recover to reveal those results. Today is one of those days! You’ve rocked it these past two days, so let’s go for cardio and core in a quick yet effective format to burn calories not only during this workout but also thanks to the “afterburn” associated with HIIT, we will continue blasting fat all day long!

OTHER OPTIONS TODAY:
Treadmill Workout | 30 min Steady State | Fitness Class of Choice

You may also want to add in this simple yoga stretching sequence!

WATCH TODAY’S WORKOUT PREVIEW:

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Healthy Habit #3: The pre-workout meditation! Ahhhh! I speak a lot about the impact planning has on our overall health and fitness success. We plan and prepare meals ahead of time so we’re more likely to eat on track. We use our Happy Healthy Life Printable Planner ((still so obsessed with it)) to plan our daily schedules, meals and workouts so we can spend our days moving closer to our goals. We plan so we can think less and live more.

Speaking of thinking less…. our workouts become even more effective for not only our physical selves but also our overall well-being when we can use them as a time to disconnect from the world…. when we can leave everything at the door, focus on ourselves and return stronger, confident and more equipped to take on whatever comes our way!

More than ever lately, I’ve been focusing on how we can use our workouts to improve our lives! The pre-workout meditation is a 5-minute or so “exercise” before the workout begins. Instead of jumping right into your workout, take a few minutes on a mat to stretch or be still. Focus less on the physical, close your eyes and breathe deeply as you let go of all you’ve been carrying. Mentally make the “switch” to focus on yourself and the workout at hand. Immerse yourself in the present moment. Visualize the workout, your goals, and feel those amazing feelings you love to feel. Now, begin!

As always, make your pre-workout meditation personalized to you for the best effects!

Habit Homework – try it out the pre-workout mediation today! How does it affect your attitude the rest of the day?! 

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