Bringing fitness to you. LC has been in the fitness industry for over 10 years as a certified personal trainer and group exercise instructor and loves seeing people reach their fitness goals.
Available to answer fitness questions online anytime.
i have a pair of knock-off toning shoes that i absolutely have fallen in love with. People ask me all the time if they are MBTs or Sketchers, nope, just Aspire. I only paid $40.00 for them as opposed to $75 to $300, so that was the first thing that excited me. I tried them on originally just to see what they felt like so i may be better able to explain to clients and class participants my thoughts on the shoes. As i walked around the store, i loved the way the shoes seemed to help put me in proper posture and the rolling motion i felt as i walked. I have been wearing them regularly for over 2 weeks and still love them as much as the day i bought them. I have foot problems, well just a sore joint (really) in my left foot up near my big toe which means no running for me for a while. i had issues with the pain flaring up sometimes when i walked a lot or stood on my feet all day, as well. My toning shoes have been combating that issue for me. Many say they have sore muscles after wearing them for a while, particularly in their glutes (butt) and hamstrings (back of the thigh) which i have not noticed but assume it's because i'm quite strong already. I'm still not sure about how much they will actually "tone" your body, but for comfort, ease of walking, and enjoyment, i highly recommend them.
With so much life brought on, i decided to focus only on Twitter and Facebook for LC Fitness and wasn't providing much commentary in the land of Fit Blogs. I'm back in action, another year older, another day wiser, and just 364 days away from 40 to provide fit tips at large! Those it's a new year for me, being that my birthday was yesterday, I believe a new year can begin at any time for anybody. You choose when you want to change your life, do something different, try something new, get fit, get lean, be strong, lose weight, quit smoking, whatever floats your boat! Looking forward to many more fit years!
I'm not really sure what number Weight Loss Wednesday entry this is, just as i'm not really sure how much i weigh right now. What i do know is my weight fluctuates, as does everyone's throughout the day. Best, if you do like to utilize the scale, to weigh in at the same time of day each time you step on the scale so that the numbers will be somewhat consistent and give you an idea of what you're truly losing.
I'm choosing not to step on the scale at all, at least for today, since i got little sleep, have eaten too much, and am feeling a bit run down. Psychologically it's not the time for me to face the number on the scale, good or bad. I choose to feel positive about myself, teach terrific cycling classes, and get a good (i mean GREAT) night's sleep!
Happy Hump Day to ya! Wishing you success in fitness, wellness, mental health, and wealth! Cheers! sloLCfitness.com
3.17.2010
It's been 2 weeks since i've blogged. i was ill and then out of town. Though i have lots to say, i'll keep it brief for today. First and foremost, Happy St. Patrick's Day! I'm celebrating the holiday with green Cream of Wheat (pictured here) for breakfast and a Guinness for/with dinner! ;)
As for weight loss, well maintenance for me now, eating healthy sat on the back burner while i was away in San Diego. I have a clean slate back home in San Luis Obispo and it's nearly spring, so it's time to clean out the cupboards and start anew. I'm looking forward to a healthier, happier rest of the year since we sprang the time ahead and hope you are too!
More to come in the days and weeks ahead about weight loss, weight maintenance, my time in San Diego, and bootcamp. Cheers to your fitness and health! sloLCfitness.com
My abs are not bad. I'm not perfect, i don't always eat healthy, i'm not overweight, and i'm not underweight.
Americans, particularly women, seem to be obsessed with Abs. I constantly get questions about how to get flatter abs. To achieve not bad abs.... 1) exercise regularly (cardio, strength training, balance, and flexibility) 2) eat properly (you can cheat, just eat properly overall) 3) get plenty of sleep 4) don't obsess over crunches and core exercises
Sure, i'll never wind up on the cover of a magazine (unless they airbrush my photo), but my abs certainly aren't bad.
Want to know my secret? i just told you!
One more thing...think about your posture throughout the day and how you can tighten up your low back muscles and abdominal muscles to sit or stand tall. Keeping the muscles engaged will help to tone and strengthen 'em and get/keep your core strong for the support your body needs in everything you do.
i consistently struggle with what to eat. It's not like i don't know what's good for me and what's not, it's that i have tastes that i love that don't fit in what i should be eating.
I'm a normal gal, i eat junk food, love my coffee, and occasionally like to have a drink or two. Not the best stuff to keep your body going. I hear myself saying, "eat your veggies," but don't always obey.
As luck would have it, i'm still healthy and still on the upswing to healthy eating, but it's a daily struggle, not something i just slipped into like a well fitting pair of jeans.
I wonder how others deal with it and would love to hear your comments. sloLCfitness.com
Are you struggling with losing weight or wondering how to maintain at your current weight?
For those of us who have fought the weight loss battle we know it's an ongoing fight not just getting the pounds off, but keeping it off. I slip, all the time, and i just begin anew each day and hope i'll do better.
Being around people online and in-person wanting to get and stay fit is what keeps me motivated. I would love to hear your story, please feel free to send me a message. I would love to share your story too, but i would of course ask for your permission to do so.
On this weight-loss Wednesday, let's reflect on our struggles and strengths with in our journeys and choose to focus on the strengths. sloLCfitness.com
so, i'm avoiding the scale this week 'cause i ate like crap over the weekend, and i just don't want to know. i do know it won't be a whole lot 'cause i'm pretty much back on track in the nutrition realm, but it's a daily (if not hourly) struggle for me when it comes to food. i'm good on the exercise front, in fact that's one of the reasons i became a group exercise instructor. being scheduled to teach classes not only means that i show up for the members to get their exercise, i get some too... in case the rest of my week is filled with sitting at a desk, i know i at least have a certain amount of exercise i will achieve every week like clockwork.
If you don't want to become an instructor, i still highly recommend scheduling some exercise time each week and stick to it no matter what (okay, unless you're ill) ;). i know it's tough, i've been there. feel free to hit me up if you have any questions or just need a little push in the right direction. Motivating others is my favorite thing about my career choice.
p.s. i'm choosing to include the before and after pic of me each Wednesday as a gentle reminder that it can be done! :)
Things to think about as you embark on getting fit or continue with staying fit…
Strength training is great for fat burning. When you strength train a time or three a week, you increase you metabolism. The calories you burn during and after strength training along with the toning results you see from strength training is well worth the work. Each time you strength train, your muscles are working hard and this creates tiny little tears that require rest for reparation and recovery. Always allow 48 hours or more between strength training sessions to recover and grow stronger and more toned.
Resting Metabolic Rate (RMR) do you know what that is or what yours is? It’s a great tool to have in your tool box. Most people’s RMRs are well above 1000 calories per day which means if you were to stay in bed all day and do absolutely nothing you’d burn your RMR amount in calories per day. Some people under eat thus putting their body into a starvation mode and slowing their metabolism. Always be sure to take in plenty of calories per day, by plenty I mean a respectable amount for your activity level.
Why not look at the scale? Have you ever hopped on the scale, you know you’ve been eating really well and working really hard to find that you’ve GAINED weight? Yup, I bet we’ve all been there. Check in with how your clothes are fitting, do your measurements, you’ll find you’re doing a lot better than you thought. You might even want to readjust your goal weight while you’re on your fitness journey, you may realize you’ve shot too low.
Muscle is denser than fat. Going hand and hand with not paying attention to the number on the scale, remember that muscle is denser than fat. Fat takes up much more area in your body so as you begin and continue to tone, you’ll notice your body becomes leaner though the number on the scale may not. Again, pay attention to your measurements.
Strength training at home. Many people think you have to go to a gym to tone up, but really you have everything you need right at home. You can perform push-ups to tone your chest, tricep dips on a chair for the back of your arms, and wall-sits for your thighs, just to name a few. If you like the gym, by all means, go there to get in shape, if you prefer to work out at home, or just don’t find the time to go to another location to workout, there are plenty of strength training exercises you can do at home, even while watching TV!
For answers to your questions, please visit me on my Facebook page at: http://tinyurl.com/LCfitnessFacebook or drop me a tweet on Twitter: http://twitter.com/sLoLCfitness I’m happy to answer any fit questions you have and if I don’t know the answer, I’ll find it for you.
In the real world i'm fit. Sometimes, though, i feel i'm overweight and out of shape. That's one of the bad places my mind wanders when i awake in the middle of the night to hunger pains and want bad food. It's just turned 3:15am and i would love to eat a bag of Halloween candy and feed my low self-esteem. Instead i opted for a glass of chocolate milk and a few minutes later had a slice of turkey breast. I'm feeling a bit more optimistic about my choices and hope to get back to sleep here shortly. Thought i'd share as i know others have the same experiences. Just because i teach group exercise and am a personal trainer, doesn't mean that my self esteem is constantly fit, i try and keep it in check.
As the weather becomes a bit more chilly and the leaves change colors, do you change your fitness routine? I notice each season I add or take away a bit depending on my mood, the weather, and how busy I am. How does each season affect your fitness goals?
This fall my goal is to run more and eat less junk food. With the holidays growing near and having just passed Halloween, I find my cravings for chocolate at an all time high. Goals as general as the one i just posted don't typically work that well, so I'm spending the next week narrowing it down and ironing out a plan.
Please share your fitness goals with me as I love to discuss them!
So many fan pages on Facebook, so little time! I created a fan page for LC Fitness to have a place to answer questions and help people to reach their potential in fitness. Sure, i love online training and in-person training and the money i make doing it... but my true goal in all of this is to live in a fitter, happier America. LC Fitness is about sharing knowledge and gaining knowledge between all friends. I've shared links to free online training sites, several articles, and am constantly looking for more questions from people for me to answer... or better yet, not know the answer to and research and get back to 'em on the Facebook page.
If you're interested in being a part of the LC Fitness group, please feel free to drop by the page, take a gander at it, and become a fan.... see you there!
Just read an interesting blog post, link listed below, about mind over matter. How many times have you said "I can't" when it comes to fitness? Changing your mind to "I can" will help you achieve what you want. I can't is really more like "i don't want to." Many a client and i have had discussions about using your brain when it comes to fitness. It's a bit like the little engine that could... think you can, and you WILL! What do you think? Will you change your mind? How will you get yourself to where you want to be? What is your thought process?
With all the talk i'm reading about people doing housework this weekend (me included) i thought i would drum up some information on the amount of calories burned while partaking in your favorite chores.... here it is:
Type of housework
Calories burned per half-hour
Doing laundry
73
Making the bed
68
Cooking
85
Washing the dishes
78
Ironing
78
Dusting
85
Sweeping
112
Vacuuming
119
Scrubbing the floors
129
Rearranging furniture
204
Yard work
170
Washing windows
102
Washing the car
102
Gardening
136
Mowing the lawn
187
Raking
146
Shoveling snow
204
Carrying a small child (up to 15 lbs.) up and down stairs
I used to get up every morning, take my dogs for a walk and stop at a coffee shop after walking about .75 miles. My drink of choice: soy, with whip, caramello. it's basically a soy caramel latte made with homemade caramel and then whipped cream on top. So, i know it's bad for me, but i would always have another .75 more miles to walk home. Here's where i'm asking you to weigh in with a comment or share your bad choice dilemmas... typically now, i wake up, no caramello to look forward to, make some coffee, don't feel like walking the dogs, and will many nights eat a bowl of ice cream or two. I'm thinkin' the caramello was probably the better idea, but i realistically know that i'll work myself into a healthier habit of days without junk food. It all takes time. Really what i'm saying is weigh your options, sometimes bad is not so bad, sometimes the reward is better than the effort, and you can always work on creating new healthy habits be it exercise habits, eating habits, etc...
Sometimes I wonder about being a personal trainer and feel like i'm setting my schedule to my clients' schedules and wish i could make my own. Then, i read a tweet from Bob Harper and another from Jillian Michaels about them sitting around waiting to film Biggest Loser 9... I'll wait for my on locations clients all day before i would be up at 11pm waiting to be filmed for a television show, yikes! So glamorous, not! To my past, present, and future online and on location clients... much love! I feel so lucky to serve you in your time rather than in "television" time! To fitness when "we" want it... Cheers!
Every well rounded fitness routine consists of: cardio, strength training, balance, and flexibility. Stretching helps you become more flexible. Many participants in group exercises classes leave before the end of class and miss stretching. I hope they do some on their own, but in reality I know that's not the case. The people wonder why their muscles are so tight all the time. As we age, we're less likely to be as flexible as we once were. Stretching is key to keeping your body comfortable, flexible, and nearly muscle tightness free. For great stretching ideas, contact me, let me know what you need, and i'll email you some.
When strength training, form is really important for results. A few simple tips to keep in mind are: 1) keep feet approximately hip distance apart whether standing, seated, prone, or supine; 2) keep your abs tucked in; 3) keep your chest lifted and shoulders back. If you would like me to elaborate on this, please leave a comment or visit my website. LC Fitness is here to help!sloLCfitness.com
Fitness motivation is not a "one size fits all". There is one thing to be included in EVERYONE's fitness program and that is that it suits your needs, not anyone elses. A program with sticktoitiveness is one that is filled with exercises you will do and are interested in doing. Some use in gym personal trainers, some utilize on location personal trainers, and in this economy many are going to no trainer at all or visiting an online personal trainer. Think about what you are looking for in a fitness program with sticktoitiveness, research your options, and go.. whether it be on your own or with a trainer. Also, switch up your program whenever you feel the need, particularly if you are always saying to yourself "I don't feel like doing this." Best of luck in your journey!
Team in Training is an incredible part of Leukemia and Lymphoma Society which blends together to two best Fs: Fitness and Fundraising. Obviously, this is my first choice of a way to increase your level of fitness while raising money for a worthy cause, but there are many other ways and you can get creative. Publicize that you are going to do a walk/run of whatever distance and ask your friends for donations, link up with a non-profit online and make your own fitness fundraiser out of it for fun and donate the money to your favorite cause. I know, i'm being very general here because the possibilities are endless! Try this one on for size: donate $25.00 or more through my website (http://pages.teamintraining.org/los/nikesf09/lcampbegdt) to the Leukemia and Lymphoma Society, share the link with your friends via email, Facebook, and/or Twitter, leave me a comment that you've done this and receive a free personalized program from LC Fitness! Fitness & Fundraising combined, let me know what you think and how it makes you feel!
