Sports Performance and Conditioning Class

Here’s the final release on my upcoming April Sports Performance and Conditioning Class that I’ll be conducting for a Homeowners’ Association and its residents.  Looking forward to helping these kid and adult athletes improve their sports performance through FUN and CHALLENGING sport-specific strength and conditioning!KingstowneSportsConditioning3


Articles by LaRue

One of my many projects that I’ve been working on is to create more short videos on some of my work. Here’s one that I created, during yesterday’s Snow Day, showing some of my labor of love – writing!  I write published articles on a myriad of health, exercise, sports performance, strength and conditioning, and wellness topics. I also speak on these topics as well.  Here is a short clip on some of those articles. Enjoy!

In Health and Wellness,


Sportsmetrics™ ACL Injury Prevention Training

Athletes, Parents and Coaches: Reduce the risk of Non-Contact ACL injuries with the Award-Winning Sportsmetrics™ training program developed by the Cincinnati Sportsmedicine Research and Education Foundation. LEC Fitness is a Licensed and Certified Clinical Trainer for this program and will be offering this 6-week training to local Washington, DC metropolitan athletes and teams in 2014. Contact us for details. Below is a short video of the drop-landing digital testing and report that we use prior to training.

This short video shows the digital video pre-testing we perform on each athlete before beginning the program.

In Health



LEC Fitness at Inova Physical Therapy and Sportsplex

Hello all you female athletes and supporters! I hope that you’ve all had a great Summer of sports and competition. The cooler Fall weather is upon us, and with it many of you may be moving your activities indoors. Whether you are or not, one thing is for certain, you need to continue to train so that you are prepared to perform at your best, and to help avoid injury.

Here is a link to a blog from my sister blog announcing my new arrangement to provide training services and programs at the Inova Physical Therapy and Sportsplex clinic: LEC Fitness at Inova Physical Therapy and Sportsplex

Training at this site provides another training option that is not crowded as traditional gyms can be, has no membership fees, and will allow you and I to focus on your specific goals and needs with little to no interference.

Interested in learning more or in making any appointment? Contact me directly. I hope to see you there!


Fitness, Health and Exercise Facts: Cardio Before Weights or Weights Before Cardio?

Hi all! Here’s your latest Fitness, Health and Exericse Facts From LaRue. Enjoy!

Cardio Before Weights or Weights Before Cardio?
Presented by LEC Fitness, LLC

I’m often asked “Should I perform my cardio exercise first or my weight training first?” As a matter of fact, I recently answered this question for the readers of an online publication. When asked, I usually give the same answer – “it depends.” Ok, so perhaps not exactly the definitive answer that people want to hear, but honestly, it’s the best one that I can give! Here’s why.

When trying to decide the order of exercise between these two, the answer really depends on your training goals, or can even be as simple as the type of challenge you’d like to give yourself on a given day. For instance, is your training goal focused on increasing your strength, improving your cardiovascular conditioning, or perhaps reducing body fat? Conventional exercise wisdom says that aerobic exercise (e.g. walking, running, biking or swimming) is perhaps the best way to reduce body fat and improve your cardiovascular condition. So, if that’s your focus, then performing your aerobic exercise while you are fresh (i.e. first) probably makes sense. Likewise, if developing strength is a primary goal, then, at least in most of your training sessions, performing your resistance training first makes sense. That way, you are not pre-fatiguing your body with your aerobic training, and can devote your best efforts towards your resistance training.

With this being said, there may still be instances where you may want to switch things up by performing your secondary exercise FIRST. By doing this, you can add an element of intensity to your primary exercise. So, for example performing your strength training after a cardio workout will make the strength training session more intense and challenging. However, a Word of Caution if you decide to occasionally train this way – remember that since you will be pre-fatiguing your muscles by performing the secondary exercise first, you may not be able to push as hard with your primary exercise, so be careful and don’t be afraid to cut-back on the intensity of your primary exercise in that particular workout.

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