Fit Menu to Your Fitness!

What does your fitness menu look like?
I was asked if i would show an example of a Fitness Menu, so i plotted out one of my fit weeks in type to show ya here! It helps keep me on track to have my work outs on calendar as a part of my schedule weekly and monthly.

(Sample Fitness Menu for Linda Jackson Campbell, LC)


Monday
Breakfast workout: Tour 45 @ KCF AG 45 minute indoor cycling
Snack workout: Group Active @ KCF AG 20 minutes step aerobics
20 minutes strength training
20 minutes core, balance, flexibility
Lunch workout: .5 mile casual stroll 10 minutes easy walking
Dinner workout: .5 mile casual stroll 10 minutes easy walking


Tuesday
Evening snack workout: Groove @ KCF SLO 60 minutes dance aerobics


Wednesday
Snack workout: .75 mile casual stroll 15 minutes easy walking
Noon workout: Spin 45 @ Gold’s 45 minutes indoor cycling
Snack workout: .75 mile casual stroll 15 minutes easy walking
Dinner workout: Cycle 45 @ LOF 45 minutes indoor cycling


Thursday
Coffee workout: Tour 45 @ KCF AG 45 minutes indoor cycling
Afternoon snack workout: Tour 40 @ KCF AG 40 minutes indoor cycling


Friday
Breakfast workout: .5 mile casual stroll 10 minutes easy walk
Before Dinner workout: .5 mile casual stroll 10 minutes easy walk


Saturday
Morning snack workout: .5 mile casual stroll 10 minutes easy walk
Before Dinner workout: .5 mile casual stroll 10 minutes easy walk


Sunday
Brunch day: no workout 24 hours of resting 


Do you plot out your fitness plan each week?


http://www.facebook.com/pages/San-Luis-Obispo-CA/LC-Fitness/72043499171?ref=ts
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Fitness on Facebook

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!

http://www.facebook.com/pages/San-Luis-Obispo-CA/LC-Fitness/72043499171?ref

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Cheers to online and onlocation personal training!

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!

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Round out your fitness routine with Stretching

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.

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Form Shmorm

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

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Motivation and Sticktoitiveness

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!

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Don't have time to work out?

With busy schedules and the stress of the economy these days, I bet it seems overwhelming to work in a work out. Being involved in online personal training doesn't always mean I have much time to get in a workout! Granted, teaching group exercise classes helps me tremendously, but that's not the case for everyone. Truth is, you don't need to devote a lot of time to fitness. A little at a time, and you'll be hooked and make the time to do a little more. Don't bite off more than you can chew, begin with short walks, swims, bike rides, whatever you like to do. Look for hints online about strength training exercises you might want to incorporate, or hit me up with questions.

Please share your thoughts. I'd like to know how you work in workouts... any comments and suggestions would be fabulous, you will be helping those who read (and write) ;) this blog!

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Feel Good: Combine Fitness and Fundraising

http://pages.teamintraining.org/los/nikesf09/lcampbegdt

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!

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9/9/9 9 exercises, 9 times, 999 seconds

further description of 9/9/9 exercise suggestion found here at the LC Fitness blog...

9/9/9... try this on for size, 9 squats, 9 seconds rest, 9 wall push-ups, 9 seconds rest, (fill in the sequence with right leg lunges, left leg lunges, tricep dips, bicep curls, crunches, reverse crunches, oblique crunch right, oblique crunch left, swim move, until approximately 999 seconds, any questions let me know!

squats

stand with feet hip distance apart, chest lifted, shoulders back, abs tucked. Sit tailbone back as if reaching for a chair behind you or hovering over a public toilet seat. push through your heels to rise. repeat.

wall push-ups

same stance as squats, but stand in front of a wall. place hands wide on the wall & perform a push up like you would on the floor. if you feel it a lot in your shoulders, stop, widen your hands further, and resume.

lunges

begin with same stance as squats. step one foot out, dip back knee straight down towards the floor (no need to touch the floor, keep some space) with good posture. Check front knee to be sure it does not track forwards, should remain behind your toes. At bottom of the movement, both knees should be at approximately 90 degree angles. rise, repeat. (remember right leg, then left leg for 2nd set.)

tricep dips

sit on a dining room chair, feet hip distance apart. keep your hands right next to your butt. leave the hands where you placed them, slide your tailbone down the front of the chair, rise, repeat.

bicep curls

with or without hand weights, utilize your brain to focus on the work in the biceps. same starting stance as squats. let your arms hang by your sides, palms facing out. squeeze your biceps to lift hands towards your shoulders, lower, repeat.

crunches

lie on your back on the floor or mat, knees bent, feet hip distance apart. pull your belly button towards your spine. Fingertips behind your head, contract abdominals to lift your upper body slightly off the floor, lower, repeat.

reverse crunches

same start position as crunches. lift your feet off the floor until legs are at a 90 degree angle. relax your upper body. contract your lower abdominals to barely lift your tailbone up off the floor, lower, repeat.

oblique crunches

same start position as crunches. lift your upper body like you did with crunches then add a twist bringing your shoulder towards your knee. lower and repeat then switch to the other side.

swim

lie face down on the floor or mat arms and legs out. lift right arm and left leg, switch, repeat.

do a bit of stretching when you finish, and enjoy the feeling of 9/9/9! :)

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What Does "Toning" Really Mean?

"All of us want to "tone" our muscles to achieve a cut, fit look. But what exactly is "toning"? Let me clarify a little: The word "toning" has nothing to do with the size of a particular muscle; it refers rather to making a muscle lean by burning intramuscular fat, and conditioning the muscle for better performance.

You can't actually build muscle mass unless you're eating more calories than you're burning, but you can tone a muscle to make it leaner."

i snagged this information from part of an article posted: http://www.jillianmichaels.com/ you know, jillian michaels, one of the trainers on the biggest loser... she has an online training program too, and provides great info. I went to her site and receive the free emails... Go check it out... if you sign up for her training program instead of mine, i'm cool with that! In fact, I'd love it if you tell me how it goes for you! Thanks. :)

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Fun Family Fitness Ideas

Recently I've been getting questions about how to get children to exercise. A great way is to make it a family affair. If you click on the title of this blog, it will send you to a link of an article on my webpage with family fitness ideas.

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Accountability

Need someone to help keep you on track with your fitness? It really does help to be held accountable whether it be to a friend, coach, or personal trainer.
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Fitness at you Fingertips

LC Fitness provides online personal training, coaching and evaluations. You don't have to have any equipment or any previous exercise experience. That's what we're here for! LC Fitness sets up a program tailored to your needs with regard to time, fitness level, and fun. Feel free to contact us at anytime! Here's our website information: www.sloLCfitness.com