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...
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...
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...
New York Times and the Biggest Loser: Is Weight Loss Really a Losing Battle?
Last week a New York Times article ¹ exposed a new study in the Journal Obesity (2) that observed 14 contestants of the Biggest Loser reality show. They lost "hundreds of pounds", then struggled to keep their weight loss, and even gained weight in the next 6 years...
Is Your Body Too Tired To Exercise? Or Is It Just Your Brain?
(Picture above is from my bike ride this weekend.) It was an amazing spring day. It was around 75 degrees when we started in Portola. About halfway to the turnaround point on Canada Road the air turned chilly but the sun stayed warm and bright. We passed this...
Best Exercise for Thighs and Butt, Hamstrings and Glutes: The Lunge
The lunge works the entire leg and can be done without any equipment and there are a few different kinds of lunges. The one I describe here focuses on hamstrings and glutes (back of the thighs and butt). It also works many...
How to Stay on Track with Exercise: Great Body, No Stress
In my last video I talked about the five things you need to be doing in order to achieve your goals in health and fitness for once and for all. They may seem simple and they may be things that you already know you need to do, but you...
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...
Fast Track Back to Your Healthy Diet and Exercise In the New Year
If you've been following my blog posts and getting my emails, no doubt you have been hearing some of my favorite tips on how to maintain your healthy eating and exercise during the holidays. And now that the holidays have...
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...
Running Through an Italian City on the Mediterranean
I’ve written plenty of blog posts about how to keep an exercise routine and good diet while on a trip or vacation. What I haven't yet addressed is why I exercise on vacation. I never thought to answer that question...
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...
Don’t let Them Convince You that Diet is More Important than Exercise
Another article was published in the New York Times this week heralding diet to be more important than exercise. The title was: To Lose Weight, Eating Less Is Far More Important Than Exercising More. An article claiming that diet is more important than...
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...
Mind-Body Abdominal Exercises
Abdominals are an 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 we often...
Are You Ready for High Intensity Interval Training?
Is High Intensity Cardio Interval Training for you? Here’s how you know if you’re ready, important considerations for doing it, and a downloadable sample for you to try.