Save Money – NOT – Calories!

Hey everyone!  As we inch closer to Thanksgiving Day – one of the heaviest EATING holidays of the year – I thought that this might be an appropriate topic to cover.  Please enjoy, and as always feel free to share the link to this blog with your friends and family.


Presented by LEC Fitness, LLC


Save Your Money – NOT – Your Calories

SPEND-SPEND-SPEND!  That’s my advice when it comes to calories.  Creating an excess in the form of saving or storing is great when it comes to our money.  Spend less than you make is sound financial advice.  Yet, when it comes to our health, creating a deficit in our ‘calorie bank’ is one of the best ways to improve our wellness.  In my opinion, too often the message and approach espoused in the media is focused on reducing the number of calories that you eat — in other words dieting — while not enough attention is given to creating that calorie deficit through exercise.  Don’t get me wrong, there is definitely a place in most of our lives for reducing the amount that we eat.  However, there is definitely research out there that shows that taking that path without increasing our activity level may actually have the opposite effect of what we are trying to accomplish — lose weight.

I love analogies, so continuing on my spending and saving analogy, if I’m saving money in the bank and I simply reduce the amount of money that I add to my account with each deposit, while my bank account balance will increase more slowly, it doesn’t go down in value, it just goes up slower.  I can even stop making deposits altogether and while my account balance will not increase (ok I know about interest, but work with me here) it also does not go down.

Take that analogy to the eating-exercise scenario and by simply reducing my food intake/calories I may be reducing the amount of increase or weight gain that I experience, even to the point of reaching a zero sum or stabilizing my weight, but may NOT be doing much to actually lose weight.  In both scenarios, in order to reduce my balance I need to spend!  Spending calories equates to exercise.

So, keep saving your money, but please get out there and spend those calories.

ALWAYS consult with your physician or healthcare provider BEFORE you begin ANY exercise to ensure that exercise is appropriate for you!

This Fitness, Health and Exercise Facts publication is brought to you courtesy of LEC Fitness, LLC

Join Us: November 23rd For a Fun Post-Thanksgiving Day Small Group Workout to Help You ‘Spend’ Some of Those Excess Turkey-Day Calories! Space is Limited So Register Now by Clicking Here.



Fitness, Health and Exercise Fact for October

Hello everyone!  Are you an athlete or would just like to train like one to help rev-up your fitness and conditioning? Here’s my latest tip on how training like an athlete can help you.  Please enjoy!  And as always, feel free to share this blog link with your friends, family and co-workers!
In Health and Fitness,


Use Work-to-Rest Ratio Training to Rev-Up Your Fitness Level!

In the world of Sports Conditioning and Training I use work-to-rest ratio training to help athletes address their specific conditioning needs for the sport they play, and to improve their overall performance. But this type of training can be used for challenging and improving the fitness level of anyone – athlete or not. So, what exactly does this type of training involve, and how do the principles of work-to-rest training help athletes and non-athletes alike? I’m so glad that you asked!

Work-to-rest training methodology requires me to take a look at the duration of the typical work performed by the athlete that I am training and then targeting their training to those needs. For example, your typical basketball or tennis athlete will run a series of short, quick sprints, stops and starts during their competition.  Yet, all too often I see some of these same athletes who are involved in this type of high-intensity, quick movement sport, spend all or most of their cardiovascular training by performing steady-state, long distance training such as jogging. In fact, while this type of long distance training will help them with their overall endurance, it does very little to address the type of cardiovascular conditioning that they need in their actual sport. The ‘roller-coaster’ type of cardio conditioning (where they may sprint-jog-walk-sprint etc.) that their sport requires is not well suited by steady-state jogging. This is where looking at the specific work-to-rest ratio of their sport is useful.  High intensity training that simulates the action on the field of play or court will be helpful here. So, for example I will have a tennis player perform a higher intensity cardiovascular work for a shorter duration (say 15-30 seconds, similar to a tennis point) and then allow them a short recovery of say 10-20 seconds (the typical time between points). By training this way, the athlete will develop the ability to not only work at a higher intensity, but also to recover faster so that they are ready for action sooner.

While I use this type of training specificity with athletes, this concept can be used with general fitness clients who, for example, I want to have burn more calories, or otherwise challenge their cardiovascular system in a different way. While it’s true that not everyone is involved in a high-intensity sport, it’s also true that few things in life always occur in a steady state.  Have any doubt?  Think about the time that the elevator is broken and you have to walk up several flights of stairs, or hike up a broken escalator, or run for the bus; these are all daily life events that may challenge your steady state conditioning. By programming a few higher-intensity, short duration exercise bursts into my client’s training program I can challenge their conditioning beyond its normal steady-state capacity for just such occasions.  In addition to adding variety to your regular cardiovascular workout, this type of training can result in the burning of more calories per unit of exercise time – more work in shorter time for those of you short on time.

A WORD OF CAUTION:  Because this type of high-intensity interval training carries a higher potential risk of injury, and may not be for everyone, I highly recommend having an experienced certified personal trainer or sports conditioning specialist help you design a program that is suited for your specific needs and fitness level.

ALWAYS consult with your physician or healthcare provider BEFORE you begin ANY exercise to ensure that exercise is appropriate for you!

This Fitness, Health and Exercise Facts publication is brought to you courtesy of LEC Fitness, LLC

Visit Us at:;; and for information and registration for our latest classes and clinics.

Tennis and Fitness Event

Hi everyone!  This past Saturday (October 13th) my company and I participated in a wonderful Tennis and Fitness event at the George Washington University Tennis Center in Washington, D.C.  It was a beautiful Fall day with temperatures in the mid-60’s with lots of sunshine!  With about 40 people participating in the tennis clinics, round-robin play, games and  my fitness clinic there was plenty to keep everyone entertained and busy!

I had a blast at the event as I pushed each participant through a series of exercises designed to improve their tennis games, as well as improve their overall health and fitness.  I think that quite honestly I had as much fun as the people attending the event! I’ve attached a couple of photos from the event.

Thanks everyone for attending!  I look forward to my next small group training session.

In Health and Fitness,


LEC Fitness at Inova Physical Therapy and Sportsplex

Media Release

LEC Fitness, LLC is very pleased to announce that it has agreed to provide Personal Training and Sports Performance services and programs at the Inova Physical Therapy and Sportsplex clinic. The programs and services will be available to both Inova patients and to the general public on an appointment basis. In addition, LEC Fitness will be offering small group fitness classes at the Sportsplex twice a month.

LEC Fitness will be providing programs and services targeted to help clients of all ages reach their individual fitness and wellness goals. Reduction in body fat, post-rehab training following injury or surgery, sports performance and conditioning, ACL injury prevention training, fitness training for children and adolescents, fitness training for the elderly, and training for special events such as preparing for weddings and more are all fitness goals that can be addressed through this training .

LEC Fitness owner, LaRue E. Cook says “this is a wonderful opportunity for fitness clients of all ages, whether they are an Inova patient or not, to receive fitness and personal training services in a more intimate clinical setting that is not membership based. This will allow me and the client to focus more on achieving their fitness goals with fewer interruptions and no crowding as in your typical gym setting. I look forward to having the opportunity to work with local athletes, and general fitness clients in continuing to make a positive impact on their health and fitness, and in helping them achieve their individual goals.”

For more information or to make an appointment for training please contact LaRue at:

Tennis and Fitness Fun!

Hi everyone! LEC Fitness is proud to announce its participation, in conjunction with Biz Sports, the United States Tennis Association – DC, and George Washington University Tennis Center, a great tennis event scheduled for October 13, 2012!

This fun tennis and fitness event will include lots of opportunity to hit tennis balls and get a good workout! For details, or to sign-up, please see the attached flyer. Hope to see you there!