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 http://www.lecfitness.com

Sports Conditioning Newsletter

Hello Ladies! The 1st month in the new year is all but over and those of you who participate in Winter sports are in the thick of your season, while your Spring season sisters should be involved in their pre-season conditioning right about now. So here’s a copy of my latest issue of my newsletter Sports Conditioning News You Can Use.


In Health and Fitness, LaRue

Resistance Bands vs Free Weights

Here’s a copy of an article that I wrote for Livestrong.com on the advantages and disadvantages of resistance bands versus free weights. By havng one or both of these versatile pieces of equipment at home, you can get, or stay in shape, and challenge your body in a number of ways.

Enjoy, and as always, feel free to contact me with your questions.

Yours in Health and Fitness,
lecfitness@yahoo.comResistance Bands vs Free Weights

October Issue – Sports Conditioning Newsletter

Hello everyone! Fall is in full force with cool evenings and pleasant day temperatures. I hope that everyone is enjoying the beginning of Fall colors and our last “warm” days before Winter arrives. Here’s a copy of my most recent Sports Conditioning newsletter (October, 2011). Enjoy, and as always, please feel free to share it with your friends, and to contact me if you have any questions.

Yours in Health and Fitness

New Logo

We are excited to let our readers, clients and fans know that we have a new logo! After reviewing several new designs, we have settled on this new logo for our company. We feel it expresses the strength, power and passion that we bring to ALL of our client interactions and training sessions – no matter what our clients’ fitness goals may be (e.g. corporate/employee wellness, sports conditioning, general fitness for everyday life. We hope that you like this new logo, and encourage you to look for it in our future company advertisements and informational pieces.

Your in Health and Fitness.

New Logo for LEC Fitness, LLC