Posts Tagged ‘Thanksgiving

21
Nov
11

NOVEMBER 2011 MOTVATION

NOVEMBBAHHHHH!!!

Happy Turkey Day & Thanksgiving to all! Is it me, or has 2011 been a crazy whirlwind? I can’t believe that we only have two months left and T-Day is this week?! Take a deep breath guys we made it through 2011. Spend some time with family this week and give thanks for all the things that went right this year. May your time at home or with friends this week be very special.

 

 

*THANK YOU

On this Thanksgiving I have a lot to be thankful for. It took me awhile to put this email together because I didn’t know what to say… Thank you for believing in me, thank you for following me to extreme workouts with red lighting, outside in the freezing rain, in pop-up studios where books and produce are sold, around New York City blocks clapping and cheering, in dark spin studios across the city. Thank you for believing in me even when I didn’t believe in myself… Thank you New York City.

September & October was my final curtain call. Thank you to all my faithful fitness followers you tried Barry’s Bootcamp & Kiwi Sweat SPIN. My last couple of classes were filled with joy and tears. I appreciate everyone’s enthusiasm and love… it means the world.

Next month is my final email to you as a Full-Time New Yorker… Of course I’ll be back for BOOTYCamp! 2012 and other fun events around town, but our 8 year term came to an end last month and for me it brought a lot of emotion. I grew up with you guys and that’s not to be taken lightly…

New York is a wonderful city to learn your craft and build a company, I cannot think of a better place to find yourself… It’s off to Los Angeles now to navigate new adventures. I have to admit I wasn’t thrilled about this move for many months… but now something has shifted in me and I know it’s time.

Thank you for helping me to get to this point with your love, thank you for showing me that when I leave I won’t be forgotten. To me sweating together is more than working out it’s creating a bond that lasts a lifetime.

This Thanksgiving I’m thankful for you.

 

 

*NEWS

 

THE LACEY SHOW – January 2012, I’m going to be launching THE LACEY SHOW on my revamped, renewed, RADICAL NEW website (The picture at the top is just one of the fun new website images). This way no matter where you are in the world we can stay connected via the internet. The Show is going to be a LifeStyle VLOG about everything that keeps you on track to have the body and life you deserve. I can’t wait to share it with you!

 

SEVENTEEN – Check out this FUN video I did for Seventeen Magazine on Motivation!http://www.seventeen.com/health/fitness/how-to-stay-motivated-to-exercise

 

WELL & GOOD – Check out this funny write up I got on Well & Good… Apparently I’m a luxury, who knew?http://www.wellandgoodnyc.com/new-york-citys-most-expensive-trainers/ 🙂

 

NEW YORK TIMES – Keep an eye on the style section this month there’ll be a piece on the awesome pop-up fitness event I was involved in with Kiwi Sweat. Check out Kiwi’s Dumbo Event, they are rocking it! –http://www.kiwisweat.com/ Thank you Alycia & Pam!

 

BARRY’S – Thank you for every thing! I can’t wait to start teaching in La La Land… I am so proud of Joey and the entire Barry’s Team, it’s not easy to come into New York City and make a name for yourself as the Top In door Bootcamp workout in the city in under 1 year. Goooo Barry’s It’s your Birthday! Lots of Fun Barry’s Happenings in 2012 stay tuned fooshizzil!

 

LA SCHEDULE – I’m traveling to LA a bunch this month to lay the foundation for my December move and January 2012 LA Launch. Hopefully I’ll have a solid cycling and Barry’s Bootcamp schedule to share with you soon. LA Teaching & Training starts January 2012… Holy Hollywood 🙂

 

 

*Workout MUSIC – October Top2!

Check out My 2 Favorite downloads this month! As many of you know I spend hours on the Internet searching for good tunes for us to jam in classes. This month I was turned onto two new online DJs.

  1. My new Favorite Sound Cloud DJ is Scott Melker: http://soundcloud.com/scottmelker – Hold on, Wilson Philips Remix makes me happy 🙂
  2. Best Days Of My Life – GREAT REMIX – http://jarodripley.official.fm/ – Jarod Ripley

 

 

*PEAK PERFORMANCE Training

I know for a fact that Peak Performance has an extraordinary roster of some of the best trainers in the city. If you’re looking to change your body and get a trainer that knows what he/she is talking about email me and I’ll set you up with someone GREAT. Lacey@laceystonefitness.com
*Peak – 54 West 21st Street, & 6th avenue – 8th floor www.peakperformancenyc.com.

 

 

*Feeling a Little off?!

I’m writing to let you know about Dr. Doug Willen. I feel he is someone that should be in everyone’s rolodex/iphones as he is truly a gift to our wellness community. He is a Chiropractor, Nutritionist and Diet Coach with an office on Broadway and 20th street.

I first met Dr. Doug when he was taking my spin class every Wednesday for a year and worked with him on an injury I had, his personal care and bedside manner is like no other!

So I decided to approach him about a creating a special offer for my students:

Normally he charges $175 for the first visit and $90 for follow-up visits for body alignment, chronic injuries and chiropractic.

For my friends he will reduce the first visit to:
$50 for the first visit (30 minutes)
$45 for follow-ups. (about 15 minutes)
**You can also book extended time if needed!

For Nutrition/Weight loss/ Natural Solutions from Hormones to Digestion he normally charges $225 for the first hour and $125 for a follow-up half hour. Read more here… http://bit.ly/r6dnUj
For my friends it will be:
$125 first hour appt.
$75 for follow up (30 minutes).

Contact Doug here… I highly recommend him!
Dr. Doug Willen-347-371-2715 (cell)
drdougwillen@me.com (email)
www.thehealthfixer.com( Health fixer Blog)
www.PaleoSoul.com (Paleo Blog)
900 Broadway(At 20th street)

 

 

*Schedule

I’m going to be in LA more than New York this month… Lots of planning for the BIG move come December 16th.

My classes are on Hiatus until January 2012… Stay tuned lots of fun happenings on the horizon!!

 

 

*QUOTE-Tastic

“The greatest mistake you can make in life is to be continually fearing that you will make one”. Elbert Hubbard

But I have a solid business here. “But what if you could have a solid business on both coasts?”… Think outside the box, take a risk, JUMP, believe in the power of you. Dream BIGGER.

Second ”Quote” by Jessica Clark… Thank you Jessica.

 

 

Happy Thanksgiving!
Lacey

Passion.Patience.Persistence=EXCELLENCE

LACEY STONE
Fitness Professional
Founder of Lacey Stone Fitness, LLC
www.laceystonefitness.com

26
Nov
08

Thanksgiving

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I know that the world feels a little scary right now, particularly because of the economic downturn that the newspapers and TV reports are screaming about from every turn.  And it’s also true that for many of us, the start of the holiday season can come with its own big box of stresses, even if it does come with a pretty red ribbon bow on it; being in close quarters with family members that we spend very little time with the rest of the year, cringe worthy office parties, too much alcohol flowing, and of course the food. Food, food everywhere, with exhortations to “eat, eat” from every aunt and grandmother that worries we’ve supposedly gotten too skinny.  But it can also be a chance to release our selves from the overwhelming ‘reality’ of our lives for just a few days, and embrace a childlike hope and appreciation for the magical things in life 🙂

Now I could just give you diet strategies for dealing with the Turkey, mounds of cream-laden mashed potatoes, pies, desserts and giant tubs of chocolate candy temptations. But honestly: if you want that information then there’s a hundred other blogs, magazine articles (Shape, Self, Glamour, Women’s Health, Men’s Health, Fitness etc) that are brimming over with smart ideas that you can use over the holiday season IF you want to.

Over here in the USA the festive season kicks off tomorrow with Thanksgiving Day; a holiday that whatever its history, has to me at least, come to represent the best elements of what a festive celebration should be. It’s not about extravagant gift giving or receiving, but just about spending time with family and close friends, and expressing gratitude for the good things we have in our lives.

We’re all on our own journeys, and we all have ideas, some similar, others dramatically different, on what we think will make us happy.  I’m a huge proponent of the school of thought known as Positive Psychology, which is basically the scientific research and study behind exactly what it is that makes us happy.  Amazingly it has relatively little to do with how much money you make, or how intelligent or beautiful you are to others.  Far far higher on the scale are things like supportive loving relationships (be they family, friends or romantic), good coping strategies for the bad stuff that is sometimes a part of every life, the ability and focus to commit to pursuing goals in our lives, and yes GRATITUDE.

Here are three scientifically proven ways that gratitude can improve our sense of wellbeing, the how’s and why’s of which are discussed in ‘THANKS!’ (The image I’ve used today is a book on this exact subject by Robert A. Emmons, Ph.D.  It can be ordered on Amazon if you’re interested in reading further).

* People who regularly practice grateful thinking can increase their “set-point” for happiness (basically the level at which they are at most often) by as much as 25%.

*These increases can be sustained over a period of months: which challenges the perception that our “set-point” for happiness is predetermined and frozen at birth.

*Keeping a gratitude journal for as little as three weeks can result in better sleep and more energy.

Now you may be reading this and rolling your eyes, because you’ve got some really serious problems going on in your life right now.  I respect that and I’m not trying to say that this is a magic wand that will wipe away all your problems. But this is also not just some happy-clappy, granola hearsay; this is work that has been done by internationally respected scientists.   So perhaps it’s worth a try.  All a gratitude journal has to be is writing three little things that you can think of each day that you’re grateful for.  Yes they can be big things; I am incredibly grateful to have Lacey in my life for example and that her family have welcomed me into their home this and past Thanksgivings. I’m English and we don’t have it in my country 🙂  But I’m also grateful that there wasn’t a long line in Starbucks this morning, because that winds me up and throws off my schedule!!

I find it a calming thing to do, and it really helps me focus on the fact that while these are stressful times, there are a lot of good things, little and large, that happen everyday that I might just not notice if I wasn’t looking out for them.

Wherever you are in the world, whether you celebrate Thanksgiving or not, I wish you a happy and peaceful day tomorrow, and I am grateful that you took the time to read this posting 🙂  !!

 

 

 

24
Nov
08

SEVEN Treadmill WORKOUTS!

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Hey SWEATCity! 

How ya doin?  🙂 I’ve gotten a lot of emails about creating EXCITING Treadmill Workouts… The Turkey Holiday is approaching, the weather’s getting a bit nippier, and I thought now’s the perfect time to give you what you want!

If you recall from my previous post I love to work with a heart rate monitor –

https://sweatcity.wordpress.com/2008/08/15/laceys-interval-workout/

I believe the monitor adds volumes to a workout because you know exactly where you stand. No ifs ands or buts about anything, if you’re working hard you know immediately because the monitor tells you. 

BUT not everyone has a Heart Rate Monitor sooo I’m going to give you a couple of Treadmill ideas that don’t require one, cool? COOL 🙂

Here’s how I look at it, there are 3 Variables you must take into account when doing a Treadmill workout: Time, Speed, and Incline 

Time: There are 4 Time limits that I think are appropriate for the treadmill, bear in mind every workout should include a 3-5 minute warm-up and cool down.  Always Warm it up, Always cool it down.

WORKOUT TIMES

1. 20mins – If you’re majorly strapped for time… If you must do a 20min quickie make it intense.

2. 30mins – Middle of the road – You can really make some progress with a 30.

3. 45mins – LOVE me a 45min workout, you should always aim to give up 45.  The 45er is not to much so that you’re dragging A&#@ but it gives you some time to add some bang to your buck!

4. 1HOUR – If you have time time for 1 hour that is GREAT. I am a firm believer that 1 hour is the limit on the amount of cardio you ever need to do in a day.

DISCLAIMER: If you’re training for a marathon, triathlon, or you’re a professional athlete that’s a different story.

INTERVALS: The amount of seconds/minutes you Jog, Sprint, or Climb.
Can be 30seconds, 60seconds, 2mins, 3mins, 5mins, 10mins, etc! In between each interval you choose how you need to recover.

SEVEN Treadmill WORKOUTS – Spice it UP!

 

1. The SPRINT OFF

Best used when you’re strapped for TIME – 20 or 30minute workout.RULES of the GAME: See how many sprints you can complete in 20mins.

Warm-up for 3mins at a comfortable pace.
SPRINT as fast as you can for 30seconds, increase speed on the treadmill dramatically. My sprint is an 8 or an 8.5mph
Recovery: Bring the speed back to a comfortable jog for 1/2/3mins depending on your fitness level. Beginners will need more recovery.
Repeat until you finish… Cooldown.  

When you get fitter you will need less rest time AND the amount of sprints you complete will increase. I find it FUN do to do this workout once a week and try to beat the amount of sprints UNTIL you can’t anymore. Soooo keep track of your number!

 

2 . The ALTERNATOR

FUN to do for 30-45mins OR 1Hour, Alternate between Hills and Sprints

Warm-up for 3mins at a comfortable pace.
This section is similar to The SPRINT OFF – SPRINT as fast as you can for 30seconds or 1min
Recovery: Bring the speed back to a comfortable jog pace for 2/3/4mins depending on your fitness level.
HILL – Increase the incline on the Treadmill to a height you can still keep a comfortable running pace at for 3mins
Recovery: Decrease the incline to the start level of 1.0 and jog at a comfortable pace
Repeat until the finish – Sprint, Recovery, Hill, Recovery, Sprint….

The more fit you get the shorter the rest periods, the faster the sprints and the steeper the inclines… YOU make it as hard or as easy as you can handle on any given day!

 

3. MOUNT EVEREST

HILL MANIA… How High Can YOU Go?!  This is a day where you are willing to work hard, get a ggreaatt playlist because you are in for some bun burning action! 30/45/1hour

Warm-up for 3mins at a comfortable pace.

Increase the speed to a level 6-7 for you on a scale of 1-10. For me that speed on a treadmill is around a 6.5 at an incline of 1.0 for 3mins
After 5mins increase the Incline by 2, so now you are at an Incline of 3 keep the same speed.
After 5mins increase the Incline by 2, so now you are at an Incline of 5, keep the same speed.
After 5mins increase the Incline by 2, now you are at an Incline of 7, decrease your speed by .5. For the entire Mount Everest you want to maintain a steady jog… So if you need to adjust the speed in accordance to the incline do it.  YOUR goal is to keep it moving up that hill until you finish your alloted workout time.

Continue adding 2 to the incline and adjusting the speed until you’ve reached your Treadmill’s max Incline or you’ve finished your allotted time. This takes more than sweat you will need to be mentally tough to handle Mount Everest… YES YOU CAN!

 

4. Marathon Mountain MIX

This is a GREAT 45min Workout! Not including warm-up and cool down 🙂

Do a Mount Everest Workout for first 15mins of your workout BUT instead of increasing the incline by 2 increase it by 5, much more aggressive HILL. Do this for 15 Mins.

After 15mins decrease the Incline to 1.0 and run at a Great comfortable steady pace for 15mins. A speed of 6-7 on a scale of 1-10, do this for 15mins.

For the Final 15mins do another Mini Mount Everest!

This is an AWESOME workout because it involves a lot of variables, which staves off boredom!

 

5. Sprinting CLIMBER!

Obvi warm-up 🙂 This is a GREAT 20min/30min Workout!

Jog at a pace that is not a sprint but also isn’t jog… YOU want to feel like you’re putting in some effort, do this for 5mins.

Then Increase the Incline to a VERY HIGH level. For me I would put it at an incline of 10. Once the treadmill has kicked in the incline, which often takes awhile… Adjust your speed to a sprint. Run up that hill for at least 1.30; shoot to make it 2mins.

Once complete decrease the incline back to a level 1.0 and recover for 1/2mins depending on your fitness level.

Then Repeat – Jog for 5mins, INTENSE CLIMB for 1.30-2mins, Recover, etc.

Cooolll dowwwnnn.

 

6. The RUN

YOU all know this one 🙂 Warm it up and then go! Very old school but it works like a charm. Your speed will be dependent on your Workout TIME.  Make sure to keep the pace consistent for the entire workout. I find this to be the best workout when I am completely stressed out and want to clear my head. Most fun done outside!

The RUN is best done for the longer haul – 45mins to an Hour
Nothing fancy just flat ground for the entire workout… I like my run to be an hour and I tend to stay around 7-7.5mph the entire time.

 

7. Marathon-Sprinting-Mountain Climber-COMBO!

You can do this Workout in whatever order your heart desires! I think you get the picture… I will lay it out for you and if you have any questions you know where to find me, right? 🙂  This workout involves sooo many variables I would do it for at least 45mins…  An HOUR would be ideal.

Let’s warm it up of course for 5mins

Marathon – Nothing fancy just flat ground for 10mins… I stay around 7-7.5
Sprinting – Follow the RULES of the SPRINT OFF for 15mins
Mountain CLIMBER – Follow the RULES of the more aggressive Hill in The Marathon Mountain Mix for 15mins
Marathon – Finish off the last 10mins of the workout as you began… Nothing-fancy just flat ground at a pace that isn’t a sprint but also isn’t a jog for 10.
5min Cool-Down – DONE!

Those are SEVEN of my favorite Treadmill Running Workouts…  I hope they add a little spice to your workout!  🙂




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