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Shoulders back and down. If you struggle to make connection in your back training, remember this ...
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Shoulders back and down. If you struggle to make connection in your back training, remember this cue. That goes for the entire movement. Don’t disconnect as you move up, or relax at the top. - I really like banded pulldowns with PVC to teach what this should feel like. It’s tempting to go heavy ... Shoulders back and down. If you struggle to make connection in your back training, remember this cue. That goes for the entire movement. Don’t disconnect as you move up, or relax at the top.
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I really like banded pulldowns with PVC to teach what this should feel like. It’s tempting to go heavy on machines, but with bands that tension is easier to feel until you get enough practice. I also practice it when I am just sitting in a chair. Back, down, squeeze, all simultaneously.
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Once you learn this, it’s hard to do it wrong. Your back training is about to be so much more effective.
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Coach Steph #leanbodiesconsulting
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There are a lot of well intentioned people out there; people who set goals for self-improvement, ...
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There are a lot of well intentioned people out there; people who set goals for self-improvement, who ‘say’ they want to achieve something, whether that be fat loss, some type of physique improvement, lifestyle change, etc. (this of course is also applicable to all sorts of things in life, ... There are a lot of well intentioned people out there; people who set goals for self-improvement, who ‘say’ they want to achieve something, whether that be fat loss, some type of physique improvement, lifestyle change, etc. (this of course is also applicable to all sorts of things in life, but we’ll keep it within the fitness context).
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However, many of these people don’t have any real tenacity or persistence. For example, the ‘serial dieter’; most of us know one.
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They start well (again), but they don’t finish well, or finish at all. And thus, no reward. Really, who gets rewarded for how they start? No one.
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The rewards come from finishing well. There are countless excuses for not following through on a commitment to yourself, but rarely is there a really good “reason”.
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Many people mistakenly think commitment is the same as good intentions; they aren’t.
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All is well that begins well and all is well that ends well, but it isn’t well if you don’t begin well and it’s not going to be well if you don’t end well.
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Tenacity, commitment, the willingness to finish what you started – THAT is the key. Persistence is “intestinal fortitude”, mental toughness and the steady resolve to endure when the odds are against you.
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The difference between a winner and a quitter is that one has a strong WILL and the other has a strong WON’T.
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The great thing is that EVERYONE has the potential to ditch the WON’T for the WILL.
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#leanbodiesconsulting #mindsetiseverything
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Coach Ileen
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We often times talk about diet and exercise as a mode of weight loss, but did you know that sleep also ...
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We often times talk about diet and exercise as a mode of weight loss, but did you know that sleep also plays a big factor in your journey? . “Researchers at Uppsala University now demonstrate that one night of sleep loss has a tissue-specific impact on the regulation of gene expression and ... We often times talk about diet and exercise as a mode of weight loss, but did you know that sleep also plays a big factor in your journey?
. “Researchers at Uppsala University now demonstrate that one night of sleep loss has a tissue-specific impact on the regulation of gene expression and metabolism in humans.” To read this article follow the link provided.
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How is your sleep? Do you sleep well? Do you get enough? Do you need to implement a plan to help you get to sleep?
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Be sure to stay active during the day. Make sure your sleep environment is cool, dark, and comfortable. No electronics 1 hour prior to bed. Shut down work at least 2 hours before bed. Implement breathing techniques. These are just a few things you can try to be sure you find your sweet dreams and set yourself up to stay on top of that fat loss!
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Coach Tonna
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https://www.sciencedaily.com/releases/2018/08/180823095946.htm

#leanbodiesconsulting #fatloss #weightlossjourney #theLBCway #carbs #balancedeating #coaching #coachingdoneright #getyoursleep #weightlossfactors
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This picture comparison of LBC client Amanda showing great progress comes with a lesson. . There ...
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This picture comparison of LBC client Amanda showing great progress comes with a lesson. . There is only a 1 pound difference in bodyweight between these two pictures. . The scale does not measure fat-loss progress. . When you’re chasing a scale number and gauging all of your progress ... This picture comparison of LBC client Amanda showing great progress comes with a lesson.
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There is only a 1 pound difference in bodyweight between these two pictures.
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The scale does not measure fat-loss progress.
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When you’re chasing a scale number and gauging all of your progress or how well you’re doing on the scale you are focusing too much on your finish line and this will only create tremendous emotional pressure to be “perfect on your diet” ... because it’s all about that finish line weight.
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Instead focus on the day in front of you, get your win most days and your body will just come along for the ride.
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“The changes are amazing! I can tell my legs look slimmer and more muscular. My waist and arms are looking awesome too!! I am loving that my back is leaner at the bottom, no more love handles over my jeans and I don't care that I have broad shoulders!! I compared my pics from day 1 to now and the difference in the weeks is incredible. I have always had big legs, even as a young child I remember hating my legs but now I love that they have shape and are strong ! My tight jeans are fitting better too.
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Loving the way my body has changed without looking "skinny". Just loving how things are going and I will continue to work hard to be the best I can be!
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#leanbodiesconsulting #beforeandafter #coachingdoneright #tighternotlighter #getinshape #onlinecoaching #nomacrocounting
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Instead of sugar coating it, let’s just be real here. . It may sound cliched, “old school”, or hardcore, ...
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Instead of sugar coating it, let’s just be real here. . It may sound cliched, “old school”, or hardcore, but it’s, in fact, quite true and a timeless message. . Getting the results you want, in whatever area, requires discipline and executing a plan. . Everyone has barriers and obstacles ... Instead of sugar coating it, let’s just be real here.
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It may sound cliched, “old school”, or hardcore, but it’s, in fact, quite true and a timeless message.
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Getting the results you want, in whatever area, requires discipline and executing a plan.
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Everyone has barriers and obstacles in life which are never “convenient” when it comes to reaching a goal.
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Everyone seems to have a dieting history.
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Everyone is tired and has a hectic schedule.
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Everyone has competing demands.
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And so do all the people who are in the spot you want to be.
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They have those obstacles (it’s actually just life) now and they certainly had them in the process of reaching a goal.
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Great things don’t just appear out of thin air and anything worth achieving will take some sacrifice.
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If you say you have a goal, or don’t like something in your life, then change it.
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Surround yourself with the right people, seek out the right plan, and get a source of accountability and hire a coach. - Coach Amy
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#realtalk #onlinewellnesscoaching #leanbodiesconsulting #insideoutcoaching #accountabilitycoaching #makeitalifestyle
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How do you get back on track after a weekend of off-plan eating? . If you have ever spent the weekend ...
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How do you get back on track after a weekend of off-plan eating? . If you have ever spent the weekend making decisions that didn’t support your goals, you know how challenging it can be to get right back on track. It isn’t easy, but it isn’t impossible either. . Step 1) Remind yourself that ... How do you get back on track after a weekend of off-plan eating?
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If you have ever spent the weekend making decisions that didn’t support your goals, you know how challenging it can be to get right back on track. It isn’t easy, but it isn’t impossible either.
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Step 1) Remind yourself that motivation isn’t a feeling, it’s a purpose. You may not feel like it, but your purpose is still there.
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Step 2) Remember WHY you started. Define your purpose, clearly define it. Write it down. .
Step 3) Take the first step. One good decision at a time. Allow yourself to build up the momentum you need to be successful. Every small win makes the next one feel more effortless. .
Step 4) Pat yourself on the back for doing what it takes. Consistency beats intensity. You’ve got this! .
Coach Steph #leanbodiesconsulting
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Be careful what words you use to talk to yourself, your mind is listening. - You're telling your ...
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Be careful what words you use to talk to yourself, your mind is listening. - You're telling your 5% conscious brain to retrain the 95% subconscious brain. - Crush your self-limiting beliefs. - Coach Ileen Be careful what words you use to talk to yourself, your mind is listening.
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You're telling your 5% conscious brain to retrain the 95% subconscious brain.
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Crush your self-limiting beliefs.
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Coach Ileen
How many of you would raise your hands if I asked you if you had ever been on more than one diet? I'm going ...
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How many of you would raise your hands if I asked you if you had ever been on more than one diet? I'm going to take a guess that would be most of the population. - We tend to fall into fad diets because we want this "quick fix". So we lose weight fast and hard only to realize we hit rock bottom and discover ... How many of you would raise your hands if I asked you if you had ever been on more than one diet? I'm going to take a guess that would be most of the population. -
We tend to fall into fad diets because we want this "quick fix". So we lose weight fast and hard only to realize we hit rock bottom and discover it isn't sustainable. Then all of the weight comes back and then some. -
It's time to stop treating your body this way. 95% of dieters fail their diets because the diet is not maintainable. To save yourself from metabolic damage, before you go into a diet I encourage you to ask yourself a few things: Can I do this forever? Can this be a true lifestyle? If the diet requires the purchase of products, are you willing to purchase them for the REST OF YOUR LIFE? If not and you want to do it temporary, ask yourself "then what?". Because if the plan is to go back to what you are currently doing then there is no point in the diet.
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Throw out the garbage and gimmicks. What does the best version of you feel like? What does the best version of you look like? You are only one decision away from achieving that. We are here to help.
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Coach Tonna

#weightloss #weightlossjourney #sustainable #maintainable #sciencebased #coaching #startyourlife #leanbodiesconsulting
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How's this for progress! . Angie worked so hard to get to where she is. Like so many other moms out ...
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How's this for progress! . Angie worked so hard to get to where she is. Like so many other moms out there, she works full-time and has to juggle it all. . Working very long hours, she gets up early in the morning to train in her home gym, head to a long 10+ hour day, and still manages to nail her ... How's this for progress!
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Angie worked so hard to get to where she is. Like so many other moms out there, she works full-time and has to juggle it all.
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Working very long hours, she gets up early in the morning to train in her home gym, head to a long 10+ hour day, and still manages to nail her diet with no excuses.
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Training 4 days a week with 1 to 2 cardio/metabolic sessions per week. I’m talking no more than a hour of cardio PER WEEK!
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Are you ready to make a change? Tired of failing at teaching your goals? DM is for coaching information. - Coach Amy
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#leanbodiesconsulting #onlinecoach #doyouevenlift #workout #pumped #muscle #trainhard #weightlifting #beforeandafter #fatloss #fatlossjourney #muscle #training #bodybuilding #bodybuildingmotivation #bodybuilder #flexibledieting #healthyeating #weightlifting #gym #gymlife #healthandfitness #fitness #progress #gainz #doyouevenlift #workout
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Hi, I’m Coach Ileen. - I came to LBC at age 44, seeking to find the best version of myself. In 2006 ...
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Hi, I’m Coach Ileen. - I came to LBC at age 44, seeking to find the best version of myself. In 2006 I started as a personal client of Erik’s. I joined the LBC team as a coach in April 2013. - My journey started out 60 lbs overweight and out of shape after our 5th son. I was on a mission to get healthy ... Hi, I’m Coach Ileen.
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I came to LBC at age 44, seeking to find the best version of myself. In 2006 I started as a personal client of Erik’s. I joined the LBC team as a coach in April 2013.
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My journey started out 60 lbs overweight and out of shape after our 5th son. I was on a mission to get healthy and fit which lead me to seek out LBC. I found Erik.
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My personal mission turned into a passion for health and fitness, that lead me to go on to obtain a NASM CPT and PN1 certifications so I could share those passions and serve others. -
My personal struggles with Graves’s, Hashimoto’s diseases and menopause led to researching how hormones can interfere with one’s well-being but also interfere with fat loss. I utilize my knowledge to assist LBC clients and fans with education advocacy.
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Being a long-term client, I understand what living the LBC lifestyle truly is about, since I personally Iive it and have maintained my 60 lb loss.
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What I love about LBC is that we do not coach a commitment to some crazy quick fix nonsense or killing yourself in the gym, we coach commitment to YOURSELF, to a LIFESTYLE, and PERSONAL ENRICHMENT, because we want this to be a maintainable, sustainable approach for the long term. That is where our expert coaching and accountability comes in.
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A little bit about me... I'm married to my high school sweetheart whose been in my life 40 years! We have 5 sons - 36, 31, 27, 25, and 19. We have 3 DILs and 5 grandchildren. In addition to coaching LBC clients, I also have taught preschool for the last 20 years (same school!). Outside of coaching, I love long walks, cooking, gardening, bird watching, reading, and spending time with my growing family. -
DM for more information about our programming
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Coach Ileen
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#leanbodiesconsulting #lifestyle #personalenrichment #wellness
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We have a lot of clients that get tired of eating meat and chicken, but there are many other ways to ...
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We have a lot of clients that get tired of eating meat and chicken, but there are many other ways to get your protein in. LBC doesn’t believe in restricting food groups, though I avoid frequent use of soy due to it being bad for your thyroid. - Ignore the fads that tell you the good stuff is bad ... We have a lot of clients that get tired of eating meat and chicken, but there are many other ways to get your protein in. LBC doesn’t believe in restricting food groups, though I avoid frequent use of soy due to it being bad for your thyroid.
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Ignore the fads that tell you the good stuff is bad and choose some of these awesome staples.
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Low-Fat Cottage Cheese
Non-Fat Greek Yogurt
Fish
Shrimp
Eggs (yes, WHOLE delicious eggs)
Egg whites
Protein Powder - Body Nutrition Trutein is the LBC favorite!
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Use the protein powder and eggs to make muffins, donuts, cookies, and pancakes. The options are truly endless.
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Coach Steph
#leanbodiesconsulting
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Happy Friday! Let's crush the weekend with success! You know the saying, "fail to plan, plan to fail." ...
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Happy Friday! Let's crush the weekend with success! You know the saying, "fail to plan, plan to fail." If you have ever followed an eating plan, you probably know how true these words are. - I always try to keep a couple protein options prepped and some rice and potatoes. It's an extra win if ... Happy Friday! Let's crush the weekend with success! You know the saying, "fail to plan, plan to fail." If you have ever followed an eating plan, you probably know how true these words are.
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I always try to keep a couple protein options prepped and some rice and potatoes. It's an extra win if I have veggies prepped, but if not, I resort to the frozen ones. Here are a couple Instant Pot meal prep tips:
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1) 2 cups of white rice with 2.5 cups of water or broth. Turn on rice setting on the Instant Pot and in a few minutes your rice is prepped for the week!
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2) 4 chicken breast in the pot (I like to submerge mine in chicken broth), manual setting for 6 minutes, quick release and now you have chicken for the week.
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3) Baked potatoes: puncture them, place on rack in IP, add 1 cup of water. Manual setting for 15 minutes. Quick release and now you have potatoes for the week!
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While things are in the IP you can roast some veggies, grill some steaks or sit back and relax that your food prep is so easy and almost done!
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Coach Tonna
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Setting unrealistic expectations. - There seems to be a common expectation among dieters that ...
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Setting unrealistic expectations. - There seems to be a common expectation among dieters that fat-loss progress should happen quickly... - Keep in mind that it didn’t take you 8, 10, 12 weeks to gain the fat, so why would you expect to see a transformation in that short amount of time? ... Setting unrealistic expectations.
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There seems to be a common expectation among dieters that fat-loss progress should happen quickly...
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Keep in mind that it didn’t take you 8, 10, 12 weeks to gain the fat, so why would you expect to see a transformation in that short amount of time? Having unrealistic expectations when it comes to fat loss will only lead to disappointment.
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In addition, rapid fat loss is often not maintainable, and can lead to rebounds in the future. We specialize in programs that are both #maintainable and #sustainable.
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It’s important to keep your focus on executing your program consistently, day in and day out, and the results will follow.
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DM to find out which individualized program is right for you.
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Coach Ileen
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#leanbodiesconsulting #lifestyle #balance
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Can we just take a minute to stop labeling our food as good or bad? . We know that there are foods that ...
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Can we just take a minute to stop labeling our food as good or bad? . We know that there are foods that are more nutrient dense  than others. And while I prefer to consume the majority of my foods from single-ingredient items (think perimeter shopping) on a day to day basis, I still like knowing ... Can we just take a minute to stop labeling our food as good or bad?
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We know that there are foods that are more nutrient dense  than others. And while I prefer to consume the majority of my foods from single-ingredient items (think perimeter shopping) on a day to day basis, I still like knowing that I can ultimately have what I want. This frees me from food guilt.
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For years I labeled foods. I saw many foods as bad and therefore when I fell off my diet, I would always choose from my bad foods list, and it was always in amounts that I seemed to have no control. I was clearly consuming it as if I would never have it again. Then guilt would set in.
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Does this sound like you or someone you know? Are you someone that labels foods? Do you have a bigger list of off-limits foods vs foods you deem as okay?
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Stop the cycle of feeling guilty over the type of foods you are eating. There is not such thing as good or bad foods, just good or bad food AMOUNTS.
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Tag someone you feel needs to read this message! Coach Amy #onlinecoaching #foodguiltnomore #leanbodiesconsulting #leanbodiesconcierge #insideoutvsoutsidein #myfooddoesntsuck #gofigureapp
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I love training with others because I push them and they push me. It’s fun to occasionally have someone ...
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I love training with others because I push them and they push me. It’s fun to occasionally have someone else show you what your made of. When it comes down to it though, my training is my responsibility. My efforts = my results so I give it my best (whatever that is that day). It’s me vs me. - I want ... I love training with others because I push them and they push me. It’s fun to occasionally have someone else show you what your made of. When it comes down to it though, my training is my responsibility. My efforts = my results so I give it my best (whatever that is that day). It’s me vs me.
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I want to hear from you. Do you train better with a partner or alone?
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Do you need someone to push you, or do you bring the intensity all on your own.
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Coach Steph #leanbodiesconsulting
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One of my absolute favorite #shoulder openers. I usually do this if my #chest feels a little tight and usually before I #snatch, since I need a LOT of #shouldermobility to catch a snatch with a nice tall back. . Set a barbell at roughly chest height and grab it with an overhand grip, about where ... One of my absolute favorite #shoulder openers. I usually do this if my #chest feels a little tight and usually before I #snatch, since I need a LOT of #shouldermobility to catch a snatch with a nice tall back.
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Set a barbell at roughly chest height and grab it with an overhand grip, about where you would grab the bar to do a strict press.
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Slowly sit down, like you’re sitting in a chair, until you feel a nice stretch in the front part of your #chest and #shoulders.
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Hold for about 1 min total and enjoy your #ROM.
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If you are super tight in this area, you can grip the bar a bit wider or set the bar a little lower. Drop down only as far as feels comfortable to you. You don’t need to push this for it to be an effective stretch.
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Coach Beth
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#leanbodiesconsulting #mobility #prehab
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When we can focus on celebrating our wins, we can gain momentum to keep us moving forward. A win can ...
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When we can focus on celebrating our wins, we can gain momentum to keep us moving forward. A win can be accomplishing a task on your “to do“ list, maybe it’s a NSV, perhaps it’s something work related, maybe it’s a little of everything! Post your “win“ in the comments. . Coach Tonna #leanbodiesconsulting ... When we can focus on celebrating our wins, we can gain momentum to keep us moving forward. A win can be accomplishing a task on your “to do“ list, maybe it’s a NSV, perhaps it’s something work related, maybe it’s a little of everything! Post your “win“ in the comments.
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Coach Tonna
#leanbodiesconsulting #fatloss #goals #wins #weightloss
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Here's something for you to think about and implement into your life. Small steps towards your goals may seem like nothing, but ultimately the small steps will motivate you to keep going and continue turning the dial. #leanbodiesconsulting . . . #Repost @precisionnutrition (@get_repost) ・・・ Let’s ... Here's something for you to think about and implement into your life. Small steps towards your goals may seem like nothing, but ultimately the small steps will motivate you to keep going and continue turning the dial.
#leanbodiesconsulting
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#Repost @precisionnutrition (@get_repost)
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Let’s accept that life has no pause button — that there's never a magical "right time" to begin something.
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🧐 Do you know what's better than pressing pause and doing nothing? Doing something!
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😤 As we like to say, "The 'all or nothing' mentality rarely gets us 'all'. It usually gets us 'nothing'".
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🙌🏽 That’s why we propose a new mantra: “Always something”.
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⚙ Think of your fitness and nutrition efforts as a dial. Instead of pressing pause, simply adjust the dial.
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🔛 There are times when you may want to dial your efforts up, and times when you want to dial them down. But never turn the dial off completely.
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🚴🏽♂ There’s a big difference between tuning your dial to 3, 2, or even a 1, and turning the whole thing off.
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🤗 And when you realize how doable — and effective — channels 3 and 2 and 1 can be, you see that there’s never a good reason to hit “pause”.
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How do you stay motivated? What does it mean to be motivated? Stop and think about it. What motivates ...
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How do you stay motivated? What does it mean to be motivated? Stop and think about it. What motivates you? Why are you doing this? - The tightly controlled eating, the ‘saying no’ to those off plan meals, the tough workouts (anyone want any more Bulgarian Squats?), the always challenging ... How do you stay motivated? What does it mean to be motivated? Stop and think about it. What motivates you? Why are you doing this? -
The tightly controlled eating, the ‘saying no’ to those
off plan meals, the tough workouts (anyone want any more Bulgarian Squats?), the always challenging interval workouts?
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Obviously you’re doing this for a reason right? That reason being that you want to get in better shape, look better, feel better, and so on.
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That goal certainly doesn’t change I’m sure so why does motivation sometimes start to dwindle? Is it lack of progress? In some cases sure. But stop and look back to when you started on this endeavor.
I’m sure you look and feel quite different. Chances are you’re also stronger. So, it can’t really be a lack of progress can it?
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To be honest, motivation is really a pretty simple thing to maintain. All you have to do is hold onto WHY you’re doing what you’re doing. And when I says ‘hold onto’ I mean keep it at the front of your thinking. It should be driving you. Remind yourself. Constantly. The more often, the better.
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I recently read a neat quote on motivation that said, “your level of motivation is basically the habit of positivity and that habit, like all others is created by repetition, in this case, repetition of thought.”
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So, you have to think about what you’re trying to achieve. You have to think about what you used to look like, what you look like, what you want to look like, and how you’ll feel when you achieve the look you’re after.
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And as that quote says, do it often. -
Coach Ileen
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#leanbodiesconsulting
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What is LBC all about? - We want to help you achieve your physique and health goals in a manner that ...
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What is LBC all about? - We want to help you achieve your physique and health goals in a manner that will allow you to keep your results forever. No more yo-yo dieting, no more restriction, no more elimination diets that only work for a few months at a time. We will help you change your behaviors, ... What is LBC all about?
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We want to help you achieve your physique and health goals in a manner that will allow you to keep your results forever. No more yo-yo dieting, no more restriction, no more elimination diets that only work for a few months at a time. We will help you change your behaviors, which ultimately is what leads to permanent, lasting change.
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Coach Beth
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#leanbodiesconsulting
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With holidays always around the corner we often get asked how we handle those occasions. . Outside ...
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With holidays always around the corner we often get asked how we handle those occasions. . Outside of a very tight deadline, we expect you to enjoy holiday meals, not diet it your way through it! . WHY? Because we adopt the lifestyle mindset. We encourage our clients to follow the 90/10 ... With holidays always around the corner we often get asked how we handle those occasions.
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Outside of a very tight deadline, we expect you to enjoy holiday meals, not diet it your way through it!
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WHY? Because we adopt the lifestyle mindset. We encourage our clients to follow the 90/10 rule for the most part. (Some have to have higher compliance but that's not the point of this post).
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The 90/10 rule applied to life (throughout the year) means 36 days of some off plan eating. That's 10% of your year.
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So let's say you take the major holidays and enjoy a meal off-plan with no calculating.
New Year’s
Easter
4th of July
Thanksgiving
Christmas
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Then let's add birthdays of you and your family. So for me 'I' have 7 birthdays to celebrate in my immediate family.
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Then let's add a few of the small holidays:
Valentine’s day
Memorial Day
Labor Day
Halloween
Super Bowl
Mother's Day
Father's Day
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Then let's add in an anniversary and there you see that there are about 20 days of some off plan eating. No, not saying all day, but definitely some off-plan eating on those days.
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Add in a week or so of a yearly vacation and you are still under the 36 days making it 10% of your year. Add in a few isolated or unplanned events and you still live the 90/10 rule.
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When it's listed it out this way, you can see that there are events almost every month; something to look forward to and that helps one to focus to stay on plan outside of this.
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Adopting a #lifestyle #mindset makes one not feel deprived as you know that you can still CHOOSE to enjoy these times during the year.
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Tag someone that needs to learn the 90/10 rule.
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Come live the #leanbodiesconsulting #balanced #lifestyle
Message us for more information.
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-Coach Amy
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Hello!! I am a new coach for LBC and I seriously couldn’t be happier! Some of you that are current clients ...
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Hello!! I am a new coach for LBC and I seriously couldn’t be happier! Some of you that are current clients know how great this program and lifestyle are and for those of you following along, I invite and highly encourage you to take the step forward into the LBC way. . I am a current client of Ileen. ... Hello!! I am a new coach for LBC and I seriously couldn’t be happier! Some of you that are current clients know how great this program and lifestyle are and for those of you following along, I invite and highly encourage you to take the step forward into the LBC way.
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I am a current client of Ileen. I have been coached by her for two years and I have had amazing transformations in my body as I have leaned out, gone through a muscle building phase and back to leaning out. (So for all of my clients and future clients, I am on the ride with you when it comes to your goals!) this journey has been nothing short of exciting! I started just by following along with the LBC page like many of you. One day I decided I had just had enough and it was time to sacrifice some “extras“ in my life and invest my funds in a more important, healthy way. I signed on with LBC and it was the BEST decision ever!
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I am SO passionate about helping others make their transformations happened. At LBC it’s not about the quick fixes, the newest fad diet, etc. It has always been about learning how to eat REAL food and transforming your body according to your goals.
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I am a mother of four girls that are 12, 13, 14 and the oldest one is 25, graduated from college, married with a beautiful son and another baby on the way! I have the best husband in the world, I live in South Dakota, I own and operate a clothing boutique as my other job, I love target, Sephora, Athleta, shoes, and llamas ❤️😊, and I have the cutest dog in the entire world! I love to be creative in the kitchen and helping others do the same. I am a yoga instructor with my 200 RYT. I used to own/operate a cake decorating business as my full-time job until my girls got busy with dance and gymnastics and I had to set that aside for the time being, but now I get to add coaching it to my list of loves!
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If you are considering hiring a coach, stop thinking and just DO! I would love to work with you!
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Coach Tonna

#leanbodiesconsulting #coachingdoneright #weightloss #transformation #weightlosstransformation #fitnessgoals #losingweight #fitnessjourney #diet #exercise #fitnesscoach
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Clients enjoy Post Workout Treats such as cupcakes topped with Trutein as frosting. - You can ...
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Clients enjoy Post Workout Treats such as cupcakes topped with Trutein as frosting. - You can make a big batch and have them through out the week. This is an easy on-plan pwo. - Use either regular OR gluten-free chocolate cake mix (or any flavor). Mixed in one can of diet soda (you can also ... Clients enjoy Post Workout Treats such as cupcakes topped with Trutein as frosting.
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You can make a big batch and have them through out the week. This is an easy on-plan pwo.
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Use either regular OR gluten-free chocolate cake mix (or any flavor). Mixed in one can of diet soda (you can also use water OR bubble water). Baked as directed on the cake mix bag/box. The recipe on the bag called for 16 cupcakes, but you can make 12 so that they're bigger.
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Divide the calorie/carb info by 12 to figure out the nutritional info for each cupcake to meet your individual needs.
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Trutein Protein Powder was used to make protein frosting. Peanut Butter Marshmallow Cookie is awesome, as are many of the flavors. To make protein frosting, weigh out your protein needs and then just mix in a small amount of water until the mixture is thick and creamy. Refrigerating for a bit makes them easier to spread. Top on your cupcakes.
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These are so good! Enjoy!
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Coach Ileen
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Win your weekend with PWO Gluten-Free Pumpkin Donuts (because it is that time of year again)! - Recipe ...
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Win your weekend with PWO Gluten-Free Pumpkin Donuts (because it is that time of year again)! - Recipe c/o Megan Jensen - Ingredients: - 336g Pillsbury gluten-free flour blend 1 3/4 tsp baking powder 1 1/4 tsp salt 3/4 tsp ground cinnamon 1/4 tsp ground nutmeg 1/4 tsp ground ginger 145g ... Win your weekend with PWO Gluten-Free Pumpkin Donuts (because it is that time of year again)!
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Recipe c/o Megan Jensen
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Ingredients:
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336g Pillsbury gluten-free flour blend
1 3/4 tsp baking powder
1 1/4 tsp salt
3/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground ginger
145g Truvia baking blend (I used this in place of sugar)
160g light-brown sugar
113g unsweetened apple sauce
3 large eggs
360g canned pumpkin
1 tsp vanilla extract
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Coating:
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1/3 cup Truvia baking blend (I only ended up using a very small amount of this to coat the doughnuts.)
1 1/4 tsp ground cinnamon
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Directions:
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Preheat oven to 350 degrees. Spray 18 doughnut wells (3 6-hole pans) with cooking spray.
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In a mixing bowl whisk together flour, baking powder, salt, cinnamon, nutmeg and ginger for 20 seconds, set aside. In a separate large mixing bowl, whisk together Truvia baking blend and brown sugar until well combined (break up clumps of brown sugar with fingertips as necessary, you don't want any clumps).
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Add apple sauce, eggs, pumpkin puree and vanilla extract. Using an electric hand mixer, mix until well blended.
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Add dry ingredients to pumpkin mixture and mix with electric mixer until well combined. Spoon or pipe batter into doughnut wells, filling each about 3/4 full (a scant 1/4 cup in each).
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Bake in preheated oven until toothpick inserted into center comes out clean, 13 - 16 minutes. Cool doughnuts slightly.
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Meanwhile in a large resealable bag shake together 1/3 cup Truvia baking blend and 1 1/4 tsp cinnamon until well combined. Add one warm doughnut to bag at a time, seal and shake with sugar mixture to coat. Place on wire rack to cool completely. Store in an airtight container.
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Nutrition info per doughnut (makes 18 doughnuts):
89 calories
19g carbs
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Coach Steph #leanbodiesconsulting #nutrition
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I couldn’t say it better than Sonia herself- . “Been working hard in the gym for 10 years and the ...
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I couldn’t say it better than Sonia herself- . “Been working hard in the gym for 10 years and the real difference between these two pictures was NOT my training. It was my nutrition!! Eating all types of foods including carbs with no restrictions of any foods that I want to eat! Love Lean Bodies ... I couldn’t say it better than Sonia herself-
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“Been working hard in the gym for 10 years and the real difference between these two pictures was NOT my training. It was my nutrition!! Eating all types of foods including carbs with no restrictions of any foods that I want to eat! Love Lean Bodies Consulting because they guided me to my best self! #50strong #sustainableforlife”
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So proud of you Sonia! And doesn’t she look younger? Who would have guessed she is 50! .
As she finishes up a dieting phase and moves back into maintenance, I know she will enjoy even more food!
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Coach Amy #leanbodiesconsulting #beforeandafter #thisis50
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Answer: Because you don't have enough underlying muscle. - This is something I wish someone had ...
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Answer: Because you don't have enough underlying muscle. - This is something I wish someone had told me back when I first started lifting. I've talked about this A LOT on this page, but I still have clients who keep saying "I want to lose more weight, because I'm not toned and I'm still fat!" - The ... Answer: Because you don't have enough underlying muscle.
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This is something I wish someone had told me back when I first started lifting. I've talked about this A LOT on this page, but I still have clients who keep saying "I want to lose more weight, because I'm not toned and I'm still fat!"
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The issue isn't necessarily your body fat. It might be, but you likely don't have as much muscle as you thought you did. As a result, you are looking like a smaller version of yourself instead of a more defined version. If this is the case, no amount of fat loss is really going to result in a more defined and lean physique. What you need to think about instead is ADDING muscle, which will require you to build.
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It's not an easy process and it's not an easy message to deliver or hear, but it's something that needs to be said. If you've never spent dedicated time actually building your physique, you likely aren't ever going to see the changes you want. Sorry.
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Coach Beth
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 #HappyFriday! What are your plans for the weekend? Will you be relaxing at the #beach enjoying this ...
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#HappyFriday! What are your plans for the weekend? Will you be relaxing at the #beach enjoying this view? ️ . #leanbodiesconsulting #HappyFriday! What are your plans for the weekend? Will you be relaxing at the #beach enjoying this view? ☀️ .
#leanbodiesconsulting
A little Throwback Thursday to a recipe I had posted back in February. This works as a great PWO! - The ...
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A little Throwback Thursday to a recipe I had posted back in February. This works as a great PWO! - The original recipe had 670 calories, 51g of fat, 7.5g protein and 53 carbs. (This was a paleo recipe 😕 so don't be fooled by the word Paleo) I couldn't work that into my plan and be satisfied. I tweaked ... A little Throwback Thursday to a recipe I had posted back in February. This works as a great PWO!
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The original recipe had 670 calories, 51g of fat, 7.5g protein and 53 carbs. (This was a paleo recipe 😕 so don't be fooled by the word Paleo) I couldn't work that into my plan and be satisfied. I tweaked it and added my Trutein Protein Powder to it to make this work as a PWO! Here is a video to show how easy they are: https://www.youtube.com/watch?v=jNUC9JxB2jc&t=43s
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In a bowl mix: > 2 tbsp cocoa powder
> 1 tbsp coconut flour
> 1/4 tsp baking powder
> Trutein protein powder, optional (my plan calls for 25g and I used chocolate)
> 1 packet of stevia or splenda
> 2 tbsp Lily's stevia sweetened chocolate chips (set just a few aside to throw on top after it comes out of the oven). Be sure they are this brand or a brand made with Stevia.
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In a separate bowl:
> Whip 1 egg white (ROOM TEMP) until foamy.
> Add egg white, 1/2 tsp vanilla extract and 1 tbsp unsweetened applesauce (up to 3) at a time and mix until a fudgy consistency.
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Place into a 6" greased iron skillet and bake at 350 for 15-20 minutes (16 was perfect for mine). Immediately after it comes out, top with remaining chocolate chips. If you have room in your calories, top it with halo top or enlightened! ENJOY!
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Macro count (without Trutein): 190 calories, 11g fat, 7g protein, 34g carbs. PERFECT for PWO!!! Be sure your applesauce is unsweetened!
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With trutein (25g): 275 calories, 11g fat, 25.5g protein, 37.3 carbs
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Coach Tonna
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When you feel like stopping, think about why you started. . Everyone's fire is burning when they ...
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When you feel like stopping, think about why you started. . Everyone's fire is burning when they start a new plan, or recommit to their goals. . But as the routine often goes for you, that emotional flame dwindles and that's when the lazy you, the one that wants to avoid getting uncomfortable, ... When you feel like stopping, think about why you started.
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Everyone's fire is burning when they start a new plan, or recommit to their goals.
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But as the routine often goes for you, that emotional flame dwindles and that's when the lazy you, the one that wants to avoid getting uncomfortable, the one that wants to avoid doing the work, shows back up and starts negotiating with you.
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“Screw it, I just don't care anymore!”, you finally tell yourself.
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But the truth is that you do really care or you wouldn't have started ... again ... in the first place.
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So what you need to do is remember WHY you started. There was a conversation you had with yourself, likely many, and equally as likely after some serious critical self-talk, where the REAL you decided, enough is enough. It's time to do something about this.
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What was that reason?
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Knowing that reason, having a meaningful incentive for achieving your goal, makes a huge difference because when you're not feeling like doing what you know you should be doing to further yourself, your reason steps in to remind you why you're GOING to do what you know you should do.
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Your drive and the commitment you've made to better yourself comes from that reason.
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It's time to realize that the mountain you keep trying to walk around is much wider than it is tall and if you just committed to the climb, you'd likely already be on the other side of it.
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Your WHY is the foundation of that commitment.
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There are endless excuses for not following through on a commitment to yourself. But rarely is there a really good reason.
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If you need help climbing that mountain once and for all, shoot us a DM. We know that mountain very, very well. - Erik
#coachingtips #leanbodiesconsulting #successmindset #nevergiveup #thetimeisnow #winningmatters
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This is something that is done poorly pretty often, so I thought I’d share some tips. Saying don’t ...
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This is something that is done poorly pretty often, so I thought I’d share some tips. Saying don’t round your back, or keep a flat back, I have found is ineffective as a teaching cue. . Too often people immediately bend at the knees and then bend over the bar. . My favorite RDL tips.. .. Shoulders ... This is something that is done poorly pretty often, so I thought I’d share some tips. Saying don’t round your back, or keep a flat back, I have found is ineffective as a teaching cue.
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Too often people immediately bend at the knees and then bend over the bar.
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My favorite RDL tips..
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Shoulders back and down. This avoids reaching forward at the bottom. Keep them back!
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Soft knees. We don’t want them locked or bent aggressively.
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Abs tight like you are ready to take a punch. Protect that back.
Keep the bar close. When it swings out, we are back to reaching.
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Stop the range of motion around the knees. Might be slightly higher or lower depending on anatomy, but you should feel a maximal stretch in that position.
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If hamstrings aren’t fully stretched, go lighter and learn to feel that stretch. Push your hips back a little further at the bottom while trying not to move the bar further downward.
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Try it out, tag me in your videos for input!

Coach Steph #leanbodiesconsulting
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I’ve shared this this #gymhack before, and since it blew my mind, I wanted to share it again. . A ...
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I’ve shared this this #gymhack before, and since it blew my mind, I wanted to share it again. . A little tip: If find that a 10 lb increase on many exercises (especially upper body) is very challenging to do from week to week. Some machines only go up in 10 lb increments, take a plate and stick ... I’ve shared this this #gymhack before, and since it blew my mind, I wanted to share it again.
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A little tip:

If find that a 10 lb increase on many exercises (especially upper body) is very challenging to do from week to week. Some machines only go up in 10 lb increments, take a plate and stick your pin through it and suddenly you have a 2.5 lbs increase or 5 lb increase. If you have micro plates you can do even smaller increases.
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This has made such a difference in me making small gains in exercises I felt stuck. Tag someone that you want to share this tip with!
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Coach Amy
#leanbodiesconsulting #gymtips #coachingtips #teachingtuesdays
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A little something to carry you through your week. #leanbodiesconsulting #hireacoach
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A little something to carry you through your week. #leanbodiesconsulting #hireacoach A little something to carry you through your week.
#leanbodiesconsulting #hireacoach
Great testimonial from a client who has done a TON of work on her mental game. This client also hasn't ...
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Great testimonial from a client who has done a TON of work on her mental game. This client also hasn't seen a ton of movement on the scale - shes only had about a 2-3 lb change, but look at the differences between these pics. Such a great example of why you shouldn't rely on the scale to be your sole ... Great testimonial from a client who has done a TON of work on her mental game. This client also hasn't seen a ton of movement on the scale - shes only had about a 2-3 lb change, but look at the differences between these pics. Such a great example of why you shouldn't rely on the scale to be your sole measure of progress.
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"The month of July has absolutely been crazy for me and reflecting on the past month I've noticed that my mind has been so busy with other things that I truly have not been thinking about my body the way I used to obsess about it. The other morning was the first day that I actually took a hard look at my body and I was surprised by what I saw. My upper and mid back are really leaning out and I can really see some muscle definition in my delts and even in my arms. I am starting to really see all of my hard work both in the gym and in the kitchen.
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When I first started this process getting dressed every morning was really difficult and stressful, as I used to change outfits several times because I didn't like what I saw in the mirror. I am no longer changing several times in the morning before leaving for work. I feel good in my clothes and I am happy with what I see in the mirror. Yes, there are areas that I want to see more improvement in but I am content with my physical body, something that I've never experienced before.
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Thank you for helping me through this process, there has been quite a bit of work that I've done on the emotional and mental side of things that have helped me get to this point. My mind is probably the muscle that has undergone the most improvement and this excites me because I know that whatever I set my mind to I'll be able to achieve."
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Coach Beth

#leanbodiesconsulting #beforeandafter #testimonial
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Are you a self-saboteur when it comes to having an off plan meal? You have one off plan meal, and figure ...
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Are you a self-saboteur when it comes to having an off plan meal? You have one off plan meal, and figure you have already eaten off-plan and can’t account for those calories, so you choose to continue to eat off-plan the rest of the day. . You know, the “get it all in and start fresh tomorrow” ... Are you a self-saboteur when it comes to having an off plan meal? You have one off plan meal, and figure you have already eaten off-plan and can’t account for those calories, so you choose to continue to eat off-plan the rest of the day.
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You know, the “get it all in and start fresh tomorrow” mindset. Or worse, start Monday. “Yes, I will be perfect on Monday.” And you are, until you hit Wednesday or Thursday.
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Hunger hits, cravings start, and wash, rinse, repeat. We start the whole cycle again. Most of us can relate to this at least some of the time. It reminds me of an awesome article called the Flat Tire Phenomenon. Have you read it?
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It is some of the best advice about staying on track that I have ever read. I think you’ll like it too.
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http://www.leanbodiesconsulting.com/articles/the-flat-tire-phenomenon/
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-Coach Steph #leanbodiesconsulting
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What if we didn’t think about how often we suck and instead turned our situation into a positive? ...
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What if we didn’t think about how often we suck and instead turned our situation into a positive? 🤔🤔 -Coach Steph #leanbodiesconsulting #changeyourmind What if we didn’t think about how often we suck and instead turned our situation into a positive? 🤔🤔 -Coach Steph #leanbodiesconsulting #changeyourmind
Want to know how to avoid this? . Join the LBC Community and Post the comment “tag me” below. We have ...
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Want to know how to avoid this? . Join the LBC Community and Post the comment “tag me” below. We have a great video for you. . Vacation is no longer an excuse to come home looking nothing like when you left. Put a winning strategy in place that lets you enjoy your vacation and still have a fitness ... Want to know how to avoid this?
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Join the LBC Community and Post the comment “tag me” below. We have a great video for you.
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Vacation is no longer an excuse to come home looking nothing like when you left. Put a winning strategy in place that lets you enjoy your vacation and still have a fitness goal in mind.
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https://m.facebook.com/groups/1504151319884719
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-Coach Steph #leanbodiesconsulting
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If this hits you hard, it’s time to do some reflecting, and then some course correction. . There ...
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If this hits you hard, it’s time to do some reflecting, and then some course correction. . There is some sad truth here, and I’m willing to bet a large portion of us are guilty. It’s a lot harder to put action behind your thoughts. Intent doesn’t move us closer to our dreams. Only action will ... If this hits you hard, it’s time to do some reflecting, and then some course correction.
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There is some sad truth here, and I’m willing to bet a large portion of us are guilty. It’s a lot harder to put action behind your thoughts. Intent doesn’t move us closer to our dreams. Only action will do that.
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So, do you need a gut check?
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Coach Steph #leanbodiesconsulting
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Do you ever walk in your closet and hope that you have a couple options that fit? And of course it’s ...
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Do you ever walk in your closet and hope that you have a couple options that fit? And of course it’s not due to not having options. In fact, most of us have tons of clothes! Speaking of tons ... probably 20+ pairs of jeans at one point. 🙃 And NONE fit. . I was losing and gaining the same weight. Losing ... Do you ever walk in your closet and hope that you have a couple options that fit? And of course it’s not due to not having options. In fact, most of us have tons of clothes! Speaking of tons ... probably 20+ pairs of jeans at one point. 🙃 And NONE fit.
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I was losing and gaining the same weight. Losing weight, buying clothes, gaining weight, feeling miserable and like a failure. .
I tried Slimfast, Atkins, Nutrisystem, South Beach Diet, low-carb plans, programs with tons of shakes, etc. And guess what? I lost weight! So in my eyes they were working.
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But I was wrong.
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You see, I was seeing it as ‘working’ or a ‘good approach’ because I was losing fat. But let’s face it, we can also just starve fat off of us, and the certainly isn’t a good approach. 😏
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What I wasn’t paying attention to was why I was gaining it back. Why was I doing so well and then BAM, gain the 30lbs back?
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It’s because I was plugging myself into a PROGRAM, vs building something that will work as a lifestyle.
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Atkins- cheated on an apple and decided that I couldn’t do this forever, given I like fruit. 😂
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Nutristystem - spent $$$ on boxed food. Once I stopped buying their food, I gained my weight back.
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Low-Carb Diet - did well for several weeks, but one vacation of foods with carbs, I was up several pounds due to treating carbs as if they were the last supper.
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I got tired of visiting my closet on any given day and not knowing what would fit.
Tired of having a couple weeks of the year where I felt good, and the rest of the weeks spent chasing that.
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Taking the approach that it has to be a lasting, permanent change was hard at first. I had a friend that would no-joke, eat pizza toppings and cheese sticks and drop several pounds per week. I wasn’t losing several pounds per week. That’s for sure!
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However, a year later, here I was, no longer labeling foods as good and bad, and no longer seeing food groups as off limits and KEEPING the weight off.
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15 years later and 90+ pounds gone and never back, it feels good to know I’ve been successful due to a strategy that promotes sustainability.
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Tag someone that needs to get off the diet train and find lasting success! Coach Amy
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Today I took my pocket scale into a restaurant. I weighed my food at the table, and while I don’t do ...
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Today I took my pocket scale into a restaurant. I weighed my food at the table, and while I don’t do that too often, I have no regrets about it when I do. . I thoroughly enjoyed my food, and kept my streak going. I’m well over 30 days at now and I’m not going to break that, so I did what I could to stay ... Today I took my pocket scale into a restaurant. I weighed my food at the table, and while I don’t do that too often, I have no regrets about it when I do.
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I thoroughly enjoyed my food, and kept my streak going. I’m well over 30 days at 💯 now and I’m not going to break that, so I did what I could to stay successful and participate in a meal out with the family.
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I don’t recommend you do that on the regular, or really ever for most people. I could likely have eyeballed this one meal and still been ok to make progress but that’s not the point.
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There are times though, where you have to do more. Commit more, work harder, get uncomfortable. Maybe that means getting your food prep done, waking up an hour earlier to train because you know your day is going to be maxed, or packing your food so you don’t cave because your hungry. That is how we succeed. If it were easy, you’d already have it, and probably would not value it.
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There are days where it’s tough, be tougher. I’m not asking you to bring your scale into a restaurant, but I am asking you to be honest about your level of commitment and do what it takes to stick to your goals.
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Coach Steph #leanbodiesconsulting #strongerthanmyexcuses #noexcuses #fitnessmotivation
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Great fixes for your deadlift! Most people I have watched do this movement, struggle to do it correctly. ...
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Great fixes for your deadlift! Most people I have watched do this movement, struggle to do it correctly. It’s an advanced lift, so leave your ego at the door and learn to lift well, before you go heavy. -Coach Steph #leanbodiesconsulting #Repost @achievefitnessboston ・・・ BACK PAIN DURING ... Great fixes for your deadlift! Most people I have watched do this movement, struggle to do it correctly. It’s an advanced lift, so leave your ego at the door and learn to lift well, before you go heavy. -Coach Steph #leanbodiesconsulting
#Repost @achievefitnessboston
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BACK PAIN DURING DEADLIFTS??
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What’s up Achievers?! @jasonlpak here and today we want to go over some of the common mistakes that can cause back pain or discomfort during deadlifts!
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1️⃣STARTING WITH THE BAR TOO FAR AWAY: When the bar is too far out in front of you, there are extra shearing forces put on your spine as you go to lift the weight. Instead, try keeping the bar close to your shins when you set up, and continue to keep the bar close to your body on your way up and back down!
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2️⃣ROUNDING YOUR BACK: Lifting with a rounded back can definitely cause discomfort over time. Instead, think about pushing your hips back and getting long through your spine.
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3️⃣HIKING YOUR HIPS DURING THE PULL: When you’re initiating the pull off the floor, you want to think about your hips and shoulders rising up at the same rate. If you hips rise up first, you end up using your lower back to complete the second half of the lift, whereas if you keep your shoulders above your hips throughout the lift, you will stay more connected use your legs more than anything!
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We hope these tips help you out! Swipe left for a video demonstration of each! And share with a friend who would appreciate this post! Until next time, peace, love, and muscles! ✌️💙💪
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Who's winning their #weekend?? There is nothing different about weekends, though more often than ...
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Who's winning their #weekend?? There is nothing different about weekends, though more often than not, we struggle minding our dietary commitments, getting too lax because we lack a plan or schedule like we keep during the week. . Does it help you to stick to a schedule so you are on point ... Who's winning their #weekend?? There is nothing different about weekends, though more often than not, we struggle minding our dietary commitments, getting too lax because we lack a plan or schedule like we keep during the week.
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Does it help you to stick to a schedule so you are on point on the weekend too?
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Easy fix. Jot down your schedule. Plan out your meals or how you intend to handle a meal or event out if that is part of your plan.
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The thing is you have the control here, so put a plan into action so your weekend doesn't have its own plan for you, one you're likely going to be unhappy about come Monday, with regret.
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So, don't let the weekend catch you off guard without a plan.
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Stack up the wins, support your goals! -Coach Ileen

#leanbodiesconsulting thatshowwedoithere #yougotthepower
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If you are fairly new to training, a word of advice.. Skip the pink dumbbells for 6000 reps. Start ...
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If you are fairly new to training, a word of advice.. Skip the pink dumbbells for 6000 reps. Start lifting things heavier than that gallon of milk or your baby you pick up 300 times a day. If you are picking up and packing around a 30 pound toddler, then how in the world is two pounds going to challenge ... If you are fairly new to training, a word of advice.. Skip the pink dumbbells for 6000 reps. Start lifting things heavier than that gallon of milk or your baby you pick up 300 times a day. If you are picking up and packing around a 30 pound toddler, then how in the world is two pounds going to challenge you enough to make change?
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Want a fit body? Don’t be scared of a little heavy weight. Your body is capable of awesome things, and your time is wasted trying to tone up with those tiny weights. -Coach Steph #leanbodiesconsulting
#Repost @aworkoutroutine
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Wanna get toned? Scared of getting too bulky and manly?
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Cool. Here are the ways in which we can change how our bodies look. We can:
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1. Build muscle.
2. Lose muscle.
3. Gain fat.
4. Lose fat.
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And that's it.
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But what about getting toned, you ask?
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Well, here's what tone is. It's building some degree of muscle ( #1 on the list above) and losing enough fat ( #4 on the list) so that the muscle you've built becomes more visible. This, in a nutshell, is all "tone" is. Muscle - fat = tone.
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But what about getting too bulky, you ask?
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Well, here's what bulkiness is. It's when you either A) unintentionally build more muscle ( #1) than you'd prefer to have (something that is pretty rare considering the average intermediate man might gain 1lb of muscle *per month* under ideal circumstances, and the average intermediate woman might gain half that), B)gain more fat ( #3) than you'd prefer to have thereby covering your muscles and preventing you from looking "toned" (this is, by far, the most common reason why someone thinks they look "bulky"), or C) some combination of both.
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But then you may wonder... what about weight training itself?
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Doesn't light weights, high reps, machines and isolation exercises make people toned, sculpted, slim and feminine? No... they don't.
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And doesn't heavy weights, lower reps, free weights and compound exercises instantly make people bulky and manly looking? No... they don't.
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How attached are you to the scale and equating progress? . Too many people are married to what the ...
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How attached are you to the scale and equating progress? . Too many people are married to what the scale says about their progress and their relationship with gravity each morning and yet pay little attention to how it is affecting body fat, muscle mass, fat, or anything else. . This is ... How attached are you to the scale and equating progress?
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Too many people are married to what the scale says about their progress and their relationship with gravity each morning and yet pay little attention to how it is affecting body fat, muscle mass, fat, or anything else.
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This is a great example to reflect what I'm saying. How much difference do you think has occurred between these two photos?
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I bet it would shock you to know that there is only a TWO POUND difference between these photos.
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On the left- 151 lbs
On the right- 149 lbs
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This is why it's important to not focus on numbers. After all, we are not chasing a number, we focus on how we FEEL and how we looking. Here at LBC we work on behavior changes with our clients so this is the last time they diet. So many of you celebrate reaching physical goals, but struggle to then maintain it and make it a lifestyle.
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The success is in KEEPING your results. We'll teach you HOW to keep your success.
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Message us to find out why we are different from any other online training company. Let us help you diet one last time, and teach you how to keep those results forever. Coach Ileen
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#leanbodiesconsulting #successiskeepingwhatyouachievedlongterm #onelasttime
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Reasons or excuses? Do you know the difference? One is rare, something that is unexpected and out ...
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Reasons or excuses? Do you know the difference? One is rare, something that is unexpected and out of your control. It is something you can’t adjust for. That’s the one that doesn’t hold you back because it isn’t a frequent occurrence. . The other one seems to be a recurring theme. It will always ... Reasons or excuses? Do you know the difference? One is rare, something that is unexpected and out of your control. It is something you can’t adjust for. That’s the one that doesn’t hold you back because it isn’t a frequent occurrence.
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The other one seems to be a recurring theme. It will always hold you back. It exposes your weakness, and controls your thoughts if you let it. If you are honest with yourself, you know you can train another time to make up the missed workout or go the extra mile to get it in, but you don’t. You know you can wait to eat or order close to plan when stuck being away from your food longer than expected, but you choose to be a victim of your circumstances and go crazy on the bread basket.
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We all have stuff, obligations, a crazy life. You can either allow your excuses to stop you in your tracks, or grow through your challenges and FINALLY reach your goals. Your choice.
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Coach Steph #leanbodiesconsulting #gotrain #noexcuses
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As cool as technology is, and this is pretty dang impressive, this kind of dishonesty sets us up for unrealistic comparing. . You shouldn’t compare your progress to others. You are not entitled to their experience, genetics, or anything else. You can’t control anything except your behaviors. ... As cool as technology is, and this is pretty dang impressive, this kind of dishonesty sets us up for unrealistic comparing.
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You shouldn’t compare your progress to others. You are not entitled to their experience, genetics, or anything else. You can’t control anything except your behaviors. Remember, all is not what it seems and if it is, someone probably put a lot years and not days/weeks into earning it.
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Coach Steph #leanbodiesconsulting #whatisthislife #stopthis
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Tuesday Training Tip. . Foot placement tip for Bulgarian Split Squat- Pad or rounded surface ...
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Tuesday Training Tip. . Foot placement tip for Bulgarian Split Squat- Pad or rounded surface for foot placement vs flat bench. . While doing Bulgarian Split Squats, it never felt comfortable to me to put my foot flat on the bench because it would cramp, ache and just feel really so uncomfortable ... Tuesday Training Tip.
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Foot placement tip for Bulgarian Split Squat- Pad or rounded surface for foot placement vs flat bench.
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While doing Bulgarian Split Squats, it never felt comfortable to me to put my foot flat on the bench because it would cramp, ache and just feel really so uncomfortable that I couldn't get through the set. One day I tried a rounded/padded source to put my foot on like the Leg Extension round foot pad, rack that held the weight plates, even the load bar for the Seat Calf Raise, at home the padding (shown in photo) of my Lat Pulldown attachment on my cage. .
My foot now hugged the padding/bar and didn't hurt! Game on!
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At the time it never dawned on me to put a pad ON a bar such as on the Smith or even in a rack/cage instead. In my home gym, where I train a few days a week, I have a few pieces of equipment that have padding so I can use them or I can use my Hampton Pad as shown below on my bar for demo.
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I stumbled across an article many years back written by Dr. Contreras called “The Bulgarian Split Squats Solution” it finally made sense why I kept looking for a round source like a pad it just works so much better! Clearly I wasnt the inventor but I felt validated LOL.
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It would be great if every gym had a Sorinex Single Squat Stand, which is a great stand-alone option. It doesn't' take up much space but most gyms don't have one. .
If you already have the Hampton pad or Squat Sponge for example, give it a try on a bar or use the foot pad of the Leg Extension.
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Let me know how you like it!. - Coach Ileen
#leanbodiesconsulting #tuesdaytrainingtip
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Ever read this one? It’s an oldie but goodie from the LBC Blog that I have shared with countless people. ...
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Ever read this one? It’s an oldie but goodie from the LBC Blog that I have shared with countless people. I don’t care how much you love to run, hike, bike, or play sports. Too much, and your hurting your fat loss. —————————————— When I try to deprogram, I mean talk to (lol) clients to explain some ... Ever read this one? It’s an oldie but goodie from the LBC Blog that I have shared with countless people. I don’t care how much you love to run, hike, bike, or play sports. Too much, and your hurting your fat loss. ——————————————
When I try to deprogram, I mean talk to (lol) clients to explain some of my issues with the high volume steady state cardio approach that seems to be the default fat-loss strategy in both competitive and general fat-loss circles, I often try to explain the issue by contrasting efficiency and inefficiency and what we as physique-conscious people want to be.
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Now anyone who has known me for a long time knows that I have NEVER subscribed to this philosophy and I’ve been in this industry for over 10 years; the one that says when fat loss stalls or you hit a plateau, you simply add more cardio.
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The problem is that there’s an adaptive response to steady state cardio in which over time your body becomes what we call an “efficient fat burner”. This sounds good and if you’re a performance/endurance athlete it is, but if you’re a physique athlete, you want inefficiency, not efficiency.
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The analogy I always use is to contrast a big V8 Cadillace Escalade (or some similar gas pig) and a 4-cylinder Honda Civic. Ideally you want to be a big V8 Escalade and not a 4-cylinder Civic. Think about it, which one is more fuel efficient? Which one burns less fuel for a given amount of ‘driving’? $20 in a Civic goes a long way (my wife’s first car incidentally). My wife drives an Escalade today and trust me, $20 doesn’t last very long. —————————————— -Coach Steph #leanbodiesconsulting #cardio #fatloss
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If you had a food and drink <span class="emoji emoji1f354"></span><span class="emoji emoji1f37b"></span>“bender” of a weekend, I bet you, number one, feel guilty and like <span class="emoji emoji1f4a9"></span>today ...
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If you had a food and drink “bender” of a weekend, I bet you, number one, feel guilty and like today right? Number two (pun intended), I bet you’ve resolved to get on track and quickly reverse all the damage. Yes? ‍♂️ • But don’t fall into the trap of doing something dumb (cleanses, not eating ... If you had a food and drink 🍔🍻“bender” of a weekend, I bet you, number one, feel guilty and like 💩today right? Number two (pun intended), I bet you’ve resolved to get on track and quickly reverse all the damage. Yes? 💁‍♂️

But don’t fall into the trap of doing something dumb (cleanses, not eating for the next 3 days and only drinking warm lemon water…and let’s call it what is it…you won’t do that past Wednesday anyway) or unsustainable to get an outcome. What’s the point if the outcome can’t be maintained? ❓

And while the message in the picture is great, “hunkering down” to get an outcome isn’t #motivation at all: It’s enthusiasm. #Enthusiasm is fleeting…comes and goes. Motivation is an #attitude and is deep within you. It’s about doing the right thing, for your right life, for the right version of yourself….regardless of mood, thoughts, feelings or circumstances (or the day of the week). 💯

An outcome is one thing, but rarely does the person change with their #body or the outcome. And that’s precisely what is necessary: You have to change with your body for the results to be maintained on the other side of the outcome…otherwise you stay in the perpetual cycle of #dieting . ❌

As Jordan says here, it takes patience and ingraining habits. Slow, steady…embracing the fitness lifestyle…is what it is about. 👊

Need help ingraining #habits and finding YOUR sustainable and maintainable approach? Don’t want to have a “case of the Monday’s” ever again? Want the last diet you’ll ever be on? Are you willing to see the “long game”? If so, apply to transform in our bio. -Coach PJ #leanbodiesconsulting
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Love emails like these! . This was just after my client told me her goal size. When I asked what size ...
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Love emails like these! . This was just after my client told me her goal size. When I asked what size she was now (after making great progress), she replied back that she didn’t know. Then I get this awesome message a day later after some shopping. . What a great feeling for both myself and ... Love emails like these!
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This was just after my client told me her goal size. When I asked what size she was now (after making great progress), she replied back that she didn’t know. Then I get this awesome message a day later after some shopping.
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What a great feeling for both myself and for her. It’s so exciting to be a part of your story. I love getting to be the one that helps you crush your goals. This made my day!
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Coach Steph #leanbodiesconsulting
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Is there a #habit you’ve been wanting to implement (or break) but just have NOT? Want some accountability ...
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Is there a #habit you’ve been wanting to implement (or break) but just have NOT? Want some accountability to do so? • If “yes”, well, you are in luck, because today we are launching our next LBC 30 Day Habit Challenge (100% free). We just finished our last one, and, let me tell you, people loved ... Is there a #habit you’ve been wanting to implement (or break) but just have NOT? Want some accountability to do so? 👍

If “yes”, well, you are in luck, because today we are launching our next LBC 30 Day Habit Challenge (100% free). We just finished our last one, and, let me tell you, people loved it and had tremendous success ingraining some new, #positive habits. 🙌

Here’s what you need to do to get involved: 👇

1. Choose a habit you want to implement in your #life every day for the next 30 days. Keep in mind, this can be anything. It doesn’t have to be #fitness or nutrition related (certainly can be). Heck, one of our coaches picked washing her face every day for 30 days last time LOL. It can be walking your dog every day if you want :). But we would encourage you to make it meaningful for YOUR life and something you are struggling with. ✔️

2. Join our free community of 7000 like-minded people (link in bio) ✔️

4. Join the thread, post your habit, and then just check back each day for 30 days and comment on whether or not you complied. ✔️

That easy. 😊

You’ll be very surprised at the power of #accountability and doing it with a huge group of people. Even if you are not perfect, you will definitely be doing a lot more of something you have not previously. The goal is simply #improvement and higher commitment. 👌

We hope to see you in the thread :) -Coach PJ #leanbodiesconsulting
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