Simple Holiday Stress Relief
Ah, Holidays in Northern America! Such a wonderful combination of loving and giving, tradition, and... stress. I love the celebrations and the decorations. And yet, I can’t tell you how many times...
Meditate a Little: Keep calm and Carry on With the Holidays!
Wow, it is a busy time of year, isn’t it? This is my busiest month by far. On top of being a business owner working 9-9 through the week and working most Saturdays, this month adds shopping for gifts, creating cards, and dropping by holiday parties. (How did it get to...
LuciFit Motivation | The Unexpected Bonuses of Getting Fit
One thing I absolutely LOVE is when clients see unexpected results from our work together. My client, Mrs. Maryland America, and mom of three (family picture above), is documenting her transformation as she works with me and posting it to Facebook. Her most recent...
Super Simple Holiday Side Dish: Cauliflower Mash
This is the simplest cauliflower mash I’ve come up with. There are only two ingredients! It’s perfect for the holidays, or any any cold day when you’re craving comfort food. By the way, over the holidays while you’re traveling, don’t...
Read moreYour Emergency Happiness List
For Times of Sadness: Your Emergency Happiness List
There are small things you can do that will help lift your spirits so you can keep moving forward – even when you’re sad. This is a list of ten different actions I use to bring myself out of a funk – and why I use them. Most require minimal energy. See if some of it works for you too.
Five stretches for good posture, to avoid back pain and headaches
Too much time at the desk can cause slouched posture, back pain, neck pain, and even headaches. Have good posture and avoid pain with simple habit changes.
Prevent the Plateaus: Are Your Workouts Missing Something?
If workouts are going to be a regular part of our life and we want them to keep "working", we need to strategically cycle between more and less difficult workouts. Periodization is a word that's usually only heard around athletes in training, but it's an...
Read moreFlow is a mental state where you are fully energized, focused on, and enjoying an activity.
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?
How 10,000 People Lost Weight and Continue to Keep it Off
You can keep lost weight off. Most media coverage about weight loss these days is about how hard it is to lose weight. There are many confusing reports about what one needs to do to lose weight. And, even if you've been successful at...
Asian Style Chicken Lettuce Wraps
These chicken lettuce wraps are so easy and fast! They're low in calories yet high in taste and nutrition. They're a fun option for dinner when you don't want to cook much. They're also an excellent option for lunch as leftovers if you made chicken the night before....
Advanced Abdominals Exercise: Pilates Roll Up with a Twist
The video above is an advanced version of the Pilates Roll Up (in LuciFit Style). Core exercises like the Pilates Roll Up when done mindfully, will give you great looking abs and better posture. And there's more- with a...
To Eat Healthy, Planning Is Key | LuciFit Coaching
Above is my counter top after the farmers' market. When I get home, I wash and prepare the food immediately. (And, yes, I eat some of it while working!) I encourage clients to plan and shop for three to four dinners at the beginning of the week. It can feel a little...
Fresh Figs and Goat Cheese: A Decadent, Healthy Dessert
Fresh figs and goat's cheese taste like decadence. They're a perfect ending to any dinner in the summer, when fresh figs are in season. Along with a very reasonable calorie count this dessert has some natural, healthy benefits: 1) it’s sweet with no added sugar, 2)...
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...
To Avoid Injuries and Falls Strengthen Your Ankles and Calves
- Co-authored by Brandi Rosser, Certified Personal Trainer with LuciFit How often do you exercise your ankles and calf muscles? Once per week? Once every couple of months? Or has it been so long that you can’t remember the last time you worked them? If you hardly ever...