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Total Body Workout (ConfidenceKini Challenge) – 5/12

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You can find a video demonstration of all 
the exercises above on my Instagram page!

ConfidenceKini Body Tip of the Day: For
the rest of the challenge, I’ll be answering your questions in the tip
of the day, so be sure to leave any question you have in the comments
section below or on my social media posts!

Question: How long should a good workout be?
Answer: I would say about 3 hours! I’m totally kidding…if you know me, you know my philosophy is “train smarter, not harder” and I would much prefer that my life NOT be spent in the gym. The truth is that the length of a workout will depend on 1) what you’re doing (is it a weight training workout, are you adding in extra cardio, will you be stretching) and 2) how long your rests are. First off, a weight training workout typically takes me between 35-45 minutes, which is my sweet spot; it’s all you need to get in a great workout, but I personally like to keep it compact because it energizes and motivates me to get to the gym, give it my all for about 40 minutes, then get on with my day. It’s a great way to learn to love the gym without having to be there for long periods of time. If I add in a cardio or stretching after, it can get a bit longer. I do not suggest going over an hour; studies have shown that there is a point (after an hour-ish) that the benefits of a workout plumit. Secondly, the workout length will largely depend on how long of rests you take in between sets. This is where I suggest placing your focus to cut down on the duration of your workout, but also to turn up the intensity. Shorter rests will not only equate to a shorter workout, but it also will force your heart to work a little harder; adding in a cardiovascular component will create a greater calorie burn throughout and after the workout!

Daily Challenge: Speaking of stretching, try adding in 10-20 minutes of stretches today. Here is a video I’ve bookmarked and have used for years to stretch out tight hips and legs. Share your favorite stretch with the community!
I have very tight hamstrings and hips and it’s very important to stretch those out because they can cause my lower back to act up! Stretching, I’ve found, is a proactive way to keep the muscles happy and healthy!

Check In: Stay
accountable by uploading your workout, meal, challenge and/or lifestyle
pics to Instagram; inspire and be inspired by the community. Use our
hashtags #LGAccountability #LGTeamKini #LGMealPlan #LGSweatSeshSelfie
& tag me @laurengleisberg so we can all connect. 
Don’t forget to leave love on other community members’ photos!   

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our #LGTeamKini for free as we embark on the ConfidenceKini Challenge
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Kettlebell Workout (#LGLoveYourselfFit “VULNERABILITY”) – 3/9

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What is #LGLoveYourselfFit?  
In
short, it’s one of my free blog challenges I host with daily workouts,
tips and accountability challenges. This one is all about using health
and fitness as a tool to boost your self love, confidence and overall
happiness!   

To supercharge your results, I highly suggest you combine this fitness plan with my Eat Your Way Lean ebook, which will teach you how to eat in a specific way for physical results through a balanced nutrition approach!  It’s helped so many women see great results and I want it to help you too!

Self-Love Message of the Day: 

Vulnerability yields strength. Yet, we do everything in our power to keep from being vulnerable. We put up fronts and facades to portray ourselves in a certain light. We are all multifaceted and showing just the “best” side hides who we truly are. This defense mechanism we often resort to ends up actually hurting us and depriving ourselves of self-love.

Imagine this scenario – you’re meeting an old friend for lunch who you haven’t seen or spoken much to in over five years. When you get dressed for lunch, I’m sure you’ll put on your newest jeans and your fanciest purse. You’ll take a little extra longer to do your hair. You’ll even add a little perfume. You’ll make sure your car is washed and clean. At lunch, you’ll may be tempted to share only the highlights of the past five years, skimming over things that may really represent who you are. You share the best of who you are.

We often think that when we are vulnerable, we will be viewed as weak or less than. What we don’t realize is that through vulnerability, we ourselves can grow and strengthen. In light of today’s challenge, I’ll be the first to get vulnerable and share something deep about myself…I have to make a conscious effort daily to not let fear hold me back. In the past, I have allowed fear to dictate a large part of my life. As I’ve grown in self-love and confidence, I’ve been able to improve in this area, but it’s still something I wrestle with often.

Daily Challenge: Let’s get vulnerable…open up and share something personal about yourself with the community! Let’s take our friendships to a deeper level!

Check In: Stay
accountable by uploading your workout, meal, challenge and/or lifestyle
pics to Instagram; inspire and be inspired by the community. Use our
hashtags ((#LGAccountability #LGLoveYourselfFit #LGMealPlan
#LGSweatSeshSelfie & tag me @laurengleisberg so we can all connect.

Don’t forget to leave love on other community members’ photos! 

 

 
OFFICIALLY JOIN HERE!

Sign up for free #LGLoveYourselfFit Challenge exclusive emails & tips:

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Bodyweight HIIT Cardio (#LGLoveYourselfFit – “COURAGE”) – 3/6

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What is #LGLoveYourselfFit?  
In
short, it’s one of my free blog challenges I host with daily workouts,
tips and accountability challenges. This one is all about using health
and fitness as a tool to boost your self love, confidence and overall
happiness!   

To supercharge your results, I highly suggest you combine this fitness plan with my Eat Your Way Lean ebook, which will teach you how to eat in a specific way for physical results through a balanced nutrition approach!  It’s helped so many women see great results and I want it to help you too!

 Self-Love Message of the Day: 

Courage yields confidence! We must get courageous in our everyday lives! Our lives are a series of decisions. In fact, your current situation is a reflection of the choices you’ve made in the past. Since our lives are highly influenced by decision making, we must ensure every choice we make is courageously taken in the direction of our desires and dreams. 

So often, we fear making the courageous decisions to live the lives we truly want. Instead of applying for that promotion, instead of putting ourselves out there after a failed past relationship, and instead of doing that one thing we really want to do in fear of criticism, we play it “safe.” Jim Carrey was quoted as saying, “You can fail at what you don’t want, so you might as well take a chance at doing what you love.” Powerful, huh?! Why do we think that playing it “safe” means we will succeed?! I’ve seen plenty of people play it safe in life and fail while I’ve seen plenty of people take risks and succeed. I’m sure you’ve noticed the same!

Here’s the trick. I’ve found that we must learn to be courageous in the little things: trying out a new haircut, painting the bathroom walls a dramatic color, and singing at a karaoke bar with girlfriends. When we get comfortable with making courageous decisions, even the small ones, we build confidence. With increased confidence, we are able to make even more courageous decisions. The life of your dreams will unfold in proportion to the amount of courage you possess.


Daily Challenge: Take ONE courageous step today – a new hair style, bold colored or printed outfit, etc. Share it on Instagram!

Check In: Stay
accountable by uploading your workout, meal, challenge and/or lifestyle
pics to Instagram; inspire and be inspired by the community. Use our
hashtags ((#LGAccountability #LGLoveYourselfFit #LGMealPlan
#LGSweatSeshSelfie & tag me @laurengleisberg so we can all connect.

Don’t forget to leave love on other community members’ photos! 

 
OFFICIALLY JOIN HERE!

Sign up for free #LGLoveYourselfFit Challenge exclusive emails & tips:

 

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At-Home Cardio Circuit (#LGLoveYourselfFit – “DATE”) – 2/27

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What is #LGLoveYourselfFit?

In
short, it’s one of many free blog challenges I host with daily
workouts, tips and accountability challenges. This one is all about
using health and fitness as a tool to boost your self love, confidence
and overall happiness! 
 

To supercharge your results, I highly suggest you combine this fitness plan with my Eat Your Way Lean ebook, which will teach you how to eat in a specific way for physical results through a balanced nutrition approach!  It’s helped so many women see great results and I want it to help you too!  

Self-Love Message of the Day: 

Think of all the effort that goes into planning a date. You may know it firsthand and you certainly know how special it feels to be on the receiving end! Instead of waiting around to experience that, why not create it for ourselves? Yes, I’m talking about dating yourself! This message may appear to be simply about treating yourself to some time alone, but it’s much deeper than that; it’s also about going for after the things you desire.

Dating is a prime example of something many women wait around for. We wish to meet the right guy. Even if we’ve found the right guy, we hope he takes the time to put something special together. While there is certainly joy in sitting back and allowing someone else make us feel special, it’s certainly not the only way. YOU can make yourself feel just as loved and admired as someone else can.
 
Daily Challenge: Set up a date with yourself sometime this weekend. Whether it’s an evening to yourself, a quiet walk, a shopping trip, a lunch by yourself, plan a little time for just you, thinking of something you will really love and appreciate. Can’t wait to see how you spoil yourself 🙂 
Check In: Stay
accountable by uploading your workout, meal, challenge and/or lifestyle
pics to Instagram; inspire and be inspired by the community. Use our
hashtags ((#LGAccountability #LGLoveYourselfFit #LGMealPlan
#LGSweatSeshSelfie & tag me @laurengleisberg so we can all connect.
Don’t forget to leave love on other community members’ photos! 

OFFICIALLY JOIN HERE!

Sign up for free #LGLoveYourselfFit Challenge exclusive emails & tips:

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Core Integrated Cardio (#LGLoveYourselfFit | “YOU VS YOU”) – 2/16

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Self-Love Message of the Day: 
There’s a balance we must learn to reach between loving where we are at and attempting to better ourselves. The first way to apply this advice is to our physical selves. Love where you are at…you are literally a standing body of hard work. I’m going to assume most of you are health and fitness enthusiasts and that you’ve been in the gym a time or two. That’s something not everyone can say! Pat yourself on the back for all the hard work you’ve put in. Attempt to better yourself…there’s a reason you started this journey in the first place, right?! Never lose sight of the end goal. Physically, you may be envisioning a body. I want you to find a photo of yourself with your goal body or and image of a fitspiration whose body you admire. 
The second way and more challenging way, in my opinion, that we must learn to apply this advice is to our mental and emotional selves. Ask yourself this…are you the person you want to be? In this very moment, can you say that you lived the life you want and that you embody all the traits you wish to possess? Most of us will fall short in some regard in answering those questions, and that’s perfectly alright. What isn’t alright is acknowledging our shortcomings and failing to do something about it. Love where you are at…acknowledge three things in the moment that makes you great! Remind yourself of those on a regular basis. In your everyday life, recognize where those characteristics come into play. Attempt to better yourself…pinpoint the areas you wish to improve upon mentally. You identified strengths, right?! Typically our strengths can help up improve our weaknesses. For instance, humor may be one of your strengths while envy one of you weaknesses; the next time you find yourself in an envious situation, use humor to make light of the moment in order to allow yourself to move past it where you would ordinarily allow it to consume you. 
Physically and mentally, you are great as it, but that doesn’t mean you can’t be even better!
Daily Challenge: This is the most difficult that daily challenges may go…it’s progress picture time! I promise#motivation #inspiration #fitspo #fitspiration #abs #muscle #igfitnes #cleaneating #eatclean #foodie #girlswholift #girlswithmuscle #love #life #amazing #happiness #confidence #laurengleisberg, by the end of this challenge, you will be happy you took these. Below, I’ve included a progress photo guide. As the weeks go on, I suggest you take your photos in the same outfit and in the same lighting (same place/same time of day). If you have the courage, go ahead and post your progress pictures to the #LGAccountability community – vulnerability is inspiring! We are all here to better ourselves…share to open yourself up to support!
Check In: Stay accountable by uploading your workout, meal, challenge and/or lifestyle pics to Instagram; inspire and be inspired by the community. Use our hashtags ((#LGAccountability #LGLoveYourselfFit #LGMealPlan #LGSweatSeshSelfie & tag me @laurengleisberg so we can all connect.
Don’t forget to leave love on other community members’ photos! 
Sign up for #LGLoveYourselfFit Challenge exclusive emails & tips:

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Shoulders & Abs At Home Circuit (#LGKickStartFit Day 20) – 1/23


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Healthy Habit #20: (( CURLS ))

You may have heard me say once or twice or a thousand times before ((sorry, I’m obsessed)) that when you look good, you feel good and when you feel good, you look good. It’s incredibly true! For this reason, I encourage women to begin their day with a workout; it gets you feeling good, it brings positivity to your perspective, it helps you make healthier food choices, it helps you see physical results, it helps you love yourself more, then the cycle continues. Similarly, a little something in your personal live to boost your confidence can have a cascade effect. I notice this when I curl my hair. Call me crazy, but hear me out! I love the look of curls….I love the volume and life it gives my hair and I swear I walk differently to feel the curls bounce. When my hair is curled, I feel great in my sweats or robe, and I love waking up to day-old-curls the next morning! Curls = confidence!
Challenge: Take some extra time today you give throw some curls in your hair!
Check In:
Stay accountable by uploading your workout, meal, challenge and/or
lifestyle pics to Instagram; inspire and be inspired by the community.
Use our hashtags (( #LGAccountaility #LGKickStartFit #LGMealPlan &
#LGSweatSeshSelfie and tag me @laurengleisberg so we can all connect. 
Be sure to leave love on the pages of others too!

Combine your fitness plan with my nutrition approach designed for 
eating in a specific way to promote physical results, click here

Total Body Home Workout (#LGFitmas Day 33) – 12/25

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Thoughtful Thursday Tip: Are total body workouts effective? You may be surprised to see a total body workout posted on my blog. When it comes to weight training, I like to stick to 1-3 muscles groups, which is what you see on here. This approach is effective because as we workout, we tear muscle fibers, which then yield results when the muscles are built back up through recovery in the form of nutrition and rest. Total body workouts, in my opinion, aren’t as effective for building a fit body because the depth to which muscles are stimulated and broken down isn’t to the extent of when one or few muscles is targeted. Still, I do like to include a total body workout on occasion, especially with just using body weight resistance; it’s a great way to switch up targeting the muscles and it will also incorporate cardio into a workout without adding a typical cardio workout.
 
Day 33 Challenge: (( CELEBRATE )) No matter what holiday you celebrate, I bet you have some celebration photos (decor, presents, outfits, family photos, etc.) and I would love to see them!

Instagram Check Ins: 
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!

PS
– Don’t forget to add your email to my mailing list (located on the
right side bar of this blog) to receive an instant email containing the
secret I’ve been keeping on how I will help you see physical results
with very simple changes!

 

WORKOUT WITH ME WEDNESDAY: Legs (#LGFitmas Day 11) – 12/3

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Workout Wednesday Tip: In yesterday’s post, I gave some tips on how to keep your meals new and exciting. Similarly, sustaining long-term motivation for fitness requires constant switch ups, especially in scenery! If you’re going to the same gym, using the same equipment, and staring at the same view off the cardio machine every day, your workouts may become a bit dull. A simple change of scenery can stimulate your senses, providing a new excitement for your workout! Plus, we all know how different running on the treadmill and running outdoors are!

If only I could do cardio on the beach, I would go running every day! Beautiful views, fresh air, and the sounds of nature almost allows you to forget about you’re exercising and enables you to focus on enjoying! Do you find this true too?
Swimsuit: Victoria Secret

Day 11 Challenge: ((Outside)) Get outside today; if you’re up for it, try this entire workout in your backyard or even enjoy a simple 10 minute walk with your dog or to a fun playlist! Share your view with the community!

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!

Shoulders (#LGFitmas Day 5) – 11/27

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Thoughtful Thursday Tip: I’m someone who only finds value in something if I can really understand why it is valuable, so I hope these tips will help you in the same way! I’m always looking for new ways to up the benefits of weight training; during upper body workouts, I know a lot of us struggle to elevate our heart rate and achieve that “great workout feeling.”

So, let’s talk T-A-B-A-T-A! Tabata is effective because it is a form of interval training, which will rev up our metabolisms and heart rates within seconds. Because the exercises are performed at a high intensity, it forces the body to work harder; this something someone wanting to lose fat can benefit from as the body will be burning fat for hours after the workout ((you can read more about how this is so on this post)).

Another huge reason as to why tabata is great is because it activates fast and super-fast twitch muscle fibers. Our bodies have 3 types of muscle fibers: slow, fast, and super-fast twitch fibers. Slow twitch muscles are the red muscles, activated during strength training and cardio; fast and super-fast twitch muscles are the white muscles that engage during high intensity exercises, such as tabata. Tabata and interval training work both the aerobic and anerobic processes, which provides optimal cardiovascular benefits!

Day 5 Challenge: The attitude of gratitude is not just something that can help you today, rather everyday. In the words of Oprah, “the more you praise and celebrate your life, the more there is in life to celebrate. Share with the community some people, places, or things you’re grateful for!
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!

Click below for more information:

Cardio Bootcamp (#LGFitmas Day 4) – 11/26

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When your fiancé interrupts your workout selfie session to pay you a compliment & a kiss, that image makes the final cut! This workout wasn’t a typical one of mine, but I wanted to challenge myself to some sort of outdoor workout that combined HIIT (high intensity interval training) and LISS (low intensity steady state). 
Top & Pants: Lululemon
Workout Wednesday Tip: “How many days per week do you do cardio” is a pretty popular question in the fitness world. As you know, my approach to healthy living is to keep it as balanced and enjoyable as possible; I also use my educational background and 8 years of training experience to provide you with the most efficient solutions. If that is the type of approach you would like to take as well, then here is my answer to the above question….get in some form of cardio 5 days per week BUT ((and it’s a bigggg but hehe)) not one of those days needs to be a “cardio only” day. Cardiovascular training, by definition, is one that elevates the heart rate for an extended period of time. When you understand that definition, you can begin to apply “cardio” in many different ways…many fun ways! Our heart rate is elevated during workouts, such as weight training. Weight training also has major benefits, such as shaping the body and increasing muscle mass ((and we all know muscle acts as a calorie burner simply by existing)). For that reason, I primarily focus on weight training and when I do cardio days, I implement movements such as the ones above that have more benefits that simply walking or running would!
Day 4 Challenge: This cardio workout also challenged your core strength; in my opinion, the plank is the best test of the overall strength of your midsection, so I challenge you to plank your heart out and record your record time. Next week, we will attempt to beat this! Show me your mid-plank #LGSweatSeshSelfie 😉
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!