|
01.13.2016

#LGFitAndLean2016 Challenge: Back + Biceps (W2D4)

Any day we get to work those #LGLadyGuns is a great day in my book! Women who weight train not only develop strength in the gym, but also inner strength to overcome whatever life throws at us! Those lady guns you’re working on may just be your best asset… let them serve as a reminder that you are unstoppable!

FIT PORTION TIPS:

  • If you prefer to count reps, 30s -> 15 reps
  • Rack pulls are a modified deadlift, only going down to about knee height, so you can work on increasing the weight; if you have a barbell, use it here
  • On the single arm rows, 60s = 30s each sideW2D4_fit_weight_workout

LEAN PORTION TIPS:

  • To turn up the intensity, shorten the rest time in between exercisesW2D4_lean_weight_workout

Healthy Habit: Smoothie smarter! We are the chicks who don’t stop… we go from one thing to the next and we need meals that can keep up with our busy schedules! Smoothies are a go-to within the LG community! I particularly love a smoothie in the morning and/or after my workout. Smoothies are quick and easy! As our health journeys develop, we can start to smoothie smarter! In addition to adding in items our bellies enjoy, why not look to throw in things to better our bodies?!

SIX SMOOTHIE SMARTER ADDITIONS:

SPINACH

Spinach?? Yes, girl! I’ll even make you a promise… if you use other flavorful add ins, like fruit and nut butter, you won’t even taste it! Adding a handful of spinach is a great way to get veggies into your breakfast. Check your LG Meal Plan for 10 smoothie recipes you can slip this bad boy into!

GINGER

The benefits of ginger alone make me want to add it to anything and everything possible. Inflammation is the root cause of so many diseases; ginger serves as a powerful natural anti-inflammatory! Especially useful for us, ginger has been shown to reduce the progression of day-to-day muscle pain and soreness. Even more, ginger is great for nausea and menstrual cramps! You can cut a small nib of ginger to place into your blender or use ground ginger! I particularly enjoy ginger in smoothies with fruits like orange, mango and pineapple or in fresh juices!

PROTEIN

I rarely, if ever, have a smoothie without protein powder. Mostly because, you’ll never catch me eating a “meal” without protein. Protein should be the staple in any meal, especially for those of us focused on getting healthier and stronger! Protein packs the greatest punch in terms of food groups that can keep our bellies full and satisfied longest. It also works to repair broken down muscles after our weighted workout! It’s so easy to add to any smoothie, particularly for the busy babe who is looking for a complete meal to grab and go! Be sure you’re adding in enough protein per meal. For more on how much, check your guidelines in Eat Your Way Lean!

FLAXSEEDS

For healthy fat and fiber, ground flaxseeds are a great go-to! Just remember… make sure they’re ground ((you can purchase them that way or grind them yourself in a coffee grinder)) so that our bodies can digest them! Fiber comes in two forms ((soluble and insoluble)) and is one of those things I find highly underrated. Fiber is highly important in weight management as is promotes satiety ((you know I love that term!)) aka the state of feeling full! This happens because soluble fiber dissolves into a gel-like texture, slowing down digestion. Also, our overall health is highly related to the health of our gut. Since insoluble fiber cannot be digested at all, it helps food move through the digestive tract for a quick and healthy elimination! I also find it helps keep me bloat-free!

COCONUT OIL

You may have this on hand for cooking, but have you ever thought about adding it right to your smoothie?! Coconut oil is one of the most healthy fats due to its unique fatty acid combination. Most of us think of saturated fats as the “bad fats.” The majority of fatty acids in our diets are in the form of long-chain fatty acids. Uniquely, coconut oil contains medium-chain triglycerides ((aka MCTs <- that’s one to remember)) MCTs are digested differently than most fats, going directly from the digestive tract to the liver where they can be used as a quick source of energy. Additionally, coconut oil contains loads of lauric acid, which is a potent immune system protector. Interestingly enough, lauric acid is also found in breast milk hehe. Use coconut oil as your fat portion in a smoothie… it’s pairs perfectly with bananas and strawberries!

BEE POLLEN

This is a new one for me! Before you jump to add this to your smoothies, be sure to do some of your own research and ensure you can tolerate bee pollen. Now, I’m one who struggles BIG TIME with seasonal allergies and allergies to most cats and dogs! :((I grew up with 2 cats who I adored but when I went to college, I somehow developed an allergy)). I would do anything to try to naturally alleviate my allergies, so when I heard bee pollen buzzing ((pun intended lol)) in holistic medicine, I wanted to give it a shot. When we are allergic to something, our bodies create antibodies in response to allergens, which then release histamine… and you know the rest of the allergic reaction ((itchy eyes, runny nose, etc.)) Over the counter medicines work to reduce histamines to treat allergies, which bee pollen does as well! Have any of you tried bee pollen? I’ll keep you updated on whether or not I think it works!

Habit Homework – step out of your comfort zone today by adding in something new and nutritious to your smoothie! If you have a great add in, be sure to share it with the community! #LGAccountability

Screen Shot 2016-01-13 at 9.23.52 PM

PlannerCTA

PEAK INSIDE THE PLANNER

Save this post

Leave a comment

Your email address will not be published. Required fields are marked *

No comments.
Shop LG plans
Powered by chloédigital