703-312-1352 Luci@LuciFit.com

Arms Workout with Exercise Bands

  https://youtu.be/132llFjBGps Exercise bands are great while traveling. It's like having a portable gym! Denis and I are using bands for our arms workout in the video above. (We're on the Italian side of the Mediterranean Sea during our last vacation.) When I...

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Exercise, Travel and Anti-Aging

Mainstream thinking tells us that our bodies must decline as we get older. It doesn’t need to be true. In fact, exercise is a powerful anti-aging tool. Do it while on vacation where you can compound it with rest for great results.

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New Year: New Way of Making Changes

If you're planning to make changes to your nutrition and exercise habits this year, I have something for you to think about: Changing habits can be difficult. Exercising and changing your diet because you're trying to fix something about yourself that you don't like...

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Flow is a mental state where you are fully energized, focused on, and enjoying an activity.

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Can Exercise Be Enjoyable? Introducing the Concept of Flow

When you’re experiencing flow, you’re enjoying what you’re doing so much that you lose track of time. You even lose track of yourself. You become one with the activity. But, can you experience flow with regular exercise?

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Your Hidden Fitness

Not seeing the numbers on the scale go down as fast as you think they should? You're not alone. So many people go through the same ordeal in the beginning of a weight loss endeavor. They work hard to maintain a clean diet...

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Getting Real with Weight Loss

I saw someone in the gym the other day that I hadn't seen in a long time. I didn't recognize her at first because she was half her size. She lost a lot of weight. When I asked her how she lost all that weight she said, "I got real." "I...

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How to Make Health and Fitness Goals That Work

Did you make some health and fitness goals for yourself last month? And have you stuck with them? You know a lot of people have trouble sticking to resolutions and staying on track with their goals, So if you do too, you're...

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The 30 Day Abs Challenge – Is it Worth Your Time?

  Thirty-day exercise challenges are everywhere. You'll find them in fitness and fashion magazines, on fitness websites, in posters in your gym and even at the office. They're created with the best of intentions - to motivate you and help you reach new levels of...

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The Five Best Times to Stretch

  Do you sit for long periods of time? Do you exercise? Do you exercise and sit for long periods of time? If you answered yes to any of the above questions you're a candidate for tight muscles and joints - if you don't have them already. Truthfully, it's pretty...

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How to Keep Up Your Exercise While On Vacation

  It's summer, everyone's favorite time to vacation. The summer is when I most frequently talk with clients about how to keep their weight loss and fitness gains while traveling. No matter what my clients' situations, they are all concerned about these two...

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Mind-Body Abdominal Exercises

Abdominals are very important muscle group of your body. Of course, if you have strong abdominals your belly is going to look great. You could even sport a set of those washboard abs everyone wants on the beach. But many...

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High Intensity Interval Training – Too Good to be True?

  High Intensity Interval Training (HIIT) is a workout that includes bursts of high intensity followed by low-intensity rest periods. It's a system used by athletes since the 19th century (1) to improve performance, speed, power and cardiovascular fitness. Now,...

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Fitting Exercise and Everything Else into Your Busy Day

https://www.youtube.com/watch?v=VJYc19X-nPM People from all walks of life fall into daily stress and overwhelm because they feel they have too many things to do each day - from corporate managers, to parents, even retirees. Of course they all have a lot on their...

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Setting Goals and Setting Yourself Up for Success

  Happy New Year!! What are you doing to help yourself reach your goals this year? Books are written and courses are taught around what successful businesses and successful people do to bring goals (and dreams) into reality. As I write this post I keep thinking ...

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Does Stretching Really Work?

  A Wall Street Journal article on December 2, 2014 (1,2) prompted a client to e-mail and ask: "Does stretching work?" I took a look and thought the article to be one of the best so far written in a major media source regarding stretching. Stretching has gotten a...

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Abdominals 101

Effectively working the abdominals requires a specific mind-body connection. This is a video I use in my MindBodyBlast class to get people started on abdominal exercises. It's also how I teach my one-on-one clients to start out with. No...

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Fit while on Vacation in Italy

I'm posting some pics of my latest trip to Italy in a fitness themed way. I hope you enjoy! The above picture is the French Riviera while flying out of Nice. It's not difficult to keep up the workout while on vacation. In fact, it's easier to exercise on vacation than...

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Look Younger Through Exercise

  When I speak in public about the benefits of exercise I often highlight research studies that correlate exercise to aging. For years now we've seen 60 year olds who exercise regularly with the internal physiology (muscle, blood chemistry, blood sugar metabolism...

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The Single Leg Squat for Strength and Balance

If you've been doing squats for a while and feel you're pretty good at them, it may be time for you to move up and try the single leg squat.   This great exercise works your entire leg - hamstrings, glutes, quadriceps,...

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For Healthy Knees Exercise your Glutes and Hips

  If you swim, bike, run, walk, climb stairs or use an elliptical for exercise, no doubt you're fully aware of the big muscles of your leg that you're working. Those quads, hamstrings, glutes, and even calves use lots...

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Short Cardio Warm Up

Here's a short cardio warm up for you! https://www.youtube.com/watch?v=FZM_6UOIo_s   It's a great way to warm up at home for a run, a bike ride, a strength training session, or any other workout.  Active stretching is built in, but if you need to focus on...

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Sun Salutation with Core Exercises

  Take A Yoga break and Get Your Core Exercises with Your Sun Salutation. Do this with me!   This is a fun and different take on a traditional sun salutation with core exercises strategically placed in the middle....

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Short Exercise Routine for Legs and Biceps

This is an exercise routine for legs and biceps combining the squat and bicep curl, and introducing a little bit of the yoga pose, Ukatasana (chair pose), for a fun twist. Try it with me! We start with an easier version. If...

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Bicycles for Great Abs

Get more kick from the bicycle exercise by doing it this way. This exercise works all of the abdominal muscles- rectus abdominis, obliques, transverse abdominis. It may be a little different from what you’re used to doing. ...

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Leg Lowers for a Strong Core

This exercise works all of the abdominal muscles isometrically.  It promotes back stability and relieves back pain.  Because it strengthens and stabilizes the core, it helps to improve physical performance in every...

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A Quick Lower Body Stretching Routine

Join me in my hotel room in Paris while I do a short stretch session. Stretching is great not only to keep the muscles limber and flexible, but to keep the joints open and mobile. Stretching before a long day can really help the body to feel good during all other activities to include sitting and standing for long periods. Stretching after a long day can help the body to relax and sleep better. This video was taken in the morning before going out to enjoy the city. Bon Jour!

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(Your) Fitness Imitates (Your) Life

Your fitness reflects your life in many ways.  How you show up for your exercise program reflects how committed you are to your own health,  how well you can stick to a regular schedule, how hard you're willing to push to reach your own goals, and how good you are at...

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How to Succeed in a Workout Program: Tip #3

If you're looking to lose weight, run a marathon, or accomplish anything else that you're proud of it's important to remember to take small steps.  So many people forget this when they're planning for a big success and it leads to a big...

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How to Succeed in Your Workout Program: Tip #2

Unrealistic expectations are one of the biggest reasons people fail after starting a healthy diet and exercise plan.  We need to be persistent, not impatient.  Just make the right decisions when it comes to eating and exercise and then get...

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How to Succeed in a Workout Program: Tip #1

They say if you want something done, ask a busy person. But is that still true when it comes to getting your workouts done? It depends on what kind of a busy person you are. If you're a busy person that prioritizes, creates a  plan to...

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Shoveling Snow? Make it a Workout and Save your Back

  Another big snowstorm just hit the Northeastern United States. Having grown up in that area I'm  hearing all about the shoveling friends and family are doing this weekend. I've been watching the comments on Facebook and enjoying the beautiful snow pictures. ...

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How to Exercise the Chest Muscles

The chest muscle group is one of the major muscle groups of the body and chest exercises are an important part of a complete, total body workout. If you're in a hurry, you can do a simple chest press, a lat row, and an...

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Start with Today

Your life is the result of all the choices you make. Choices you make each moment create the result of your day. Choices you make each day create the results of your week. Choices each week create the results of your month - and your months create your year. Your...

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Summer Holiday Workout

It's time for summer holidays and vacations.  Do you have a plan for exercise when you're on vacation? Here's a total body workout that you can do quickly and then get back to your holiday fun. You can watch me by clicking...

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Six Weeks to A Healthy Lifestyle Makeover

  Are you busy, having trouble finding the time to exercise and eat right? Are you ready to ditch the diets and stop the insane exercise programs in exchange for something more lifestyle friendly and sustainable? Are you longing for an expert coach to help you...

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Get Your Sexy Back – Back Exercises

  The back exercises I show here work the large muscle groups of the back, the latissimus dorsi (lats) and the mid trapezius (traps). Scroll to the bottom of the page for a written version.Feel free to print out the...

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Daily Whipping: Come ON People

  I was looking at my blog view results in Google Analytics, and found that the blog post that gets the most consistent keyword searches is one I wrote in the very beginning titled "The Daily Whipping". This title came about because some of my exercise class...

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The Secret to Keeping Your Weight Loss

  When most people start to lose weight, their intention is to exercise and eat healthily for a certain amount of time.  They think, if they can survive these changes for as long as they need to lose "X" number of pounds, they can handle it.  In the back of their...

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Losing the Weight, and Keeping it Off

    For years I've been helping clients and students to lose weight.  Over time I've observed how the average approach to weight loss leads to putting pounds back on after not too long.  One of the biggest reasons this occurs is the following: When most...

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A Quick Run Around Vienna, Austria

This is the Natural History Museum in Vienna. It's an old palace, the inside of which, is gorgeous.   The Venus of Willendorf  is there - a 25,000 year old statue representing what was in that time considered to be  the ideal female form at that time. Above the...

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Daily Whipping

I love the students in my exercise classes. Every single one. I don't know how I got so lucky to get all of these great people together in one room! Last night I was telling them about my blog and asking them what I thought I should name it. One of the students...

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The Secret to Fitting It All In – Exercise and Then Some

Have you asked yourself these questions lately: “Why can’t I get a regular exercise program going?” “Why have I been trying to exercise for so long, and still can’t get it together?” If so, you probably have some pretty convincing answers, too. The most common answers...

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