Posts Tagged ‘Weight Training


Lacey’s New Show, THE GYM!

Get a sneak peak of Lacey’s New Show, THE GYM. This show is going to blend all the elements that Lacey’s learned over the years from teaching across the country to working with some of the best wellness professionals in the world.

Nutrition, goal setting, cardio, weight training, relationships… Lacey is a firm believer that if anything in your life is out of balance it will affect the success of your fitness.

This show was developed to stop the insanity and help people get real answers and REAL DEAL RESULTS. The First Episode will air January 1st 2012.

Lacey created this show for you! If you have any Fitness questions shoot us an email and your topic could become an episode!

2012 Shall Rock.


Happy Labor Day Weekend NEWSSS!!!

Hi Everyone!I have 3 Things To SHARE!


MONDAY September 5th at 12.30pm I’ll be teaching a FUN Workout Extravaganza at Barry’s Bootcamp New York City!

Where: 135 W. 20th Street btwn 6th & 7th
When: Monday September 5th at 12.30-1.30
What: We’ll be BUSTIN A** focusing on Arms, ABS, and my personal favorite CardiooOOOoooOOOO!
Register: Log on- or call 646.559.2721
Cost: $32/Class or get a package people! You. Better. Work.

Labor Day Monday is a perfect opportunity to fall back into Fitness with me. I’ll be teaching at Barry’s every M/W/F @ 12.30 looking to get You in the BEST shape of your life!


G Series FIT Show w/ ME Today!!! 🙂 Tune in TODAY Friday September 2nd at 2pm ET to hear me answer your fitness questions at 
Or if you have any questions before the show just submit them by using the #GSeriesFIT hashtag on Twitter, cool?!


BOOTYCamp! September starts up this month! I’m looking to add a couple more people to the teams so if you’d like a spot in the last Lacey Stone Fitness Camp of the summer, shoot me an email NOW!

Team One: M/W 6.30am-7.30am, *Week 1 meeting W/F due to the holiday – 8 workouts total
Team Two: T/TR 6.30am-7.30am – 8 workouts total

Lots of AMAZING stuff going on in September… Stay tuned for my Formal Lacey Stone Fitness BLAST coming out Monday September 5th and Thank you for you for bringing it on a regular…
It is you who makes FITNESS and my job AWESOME.

If I don’t see you at Barry’s Monday, have a wonderful Labor Day Weekend 🙂

Happy Friday!


Fitness Professional
Founder of Lacey Stone Fitness, LLC


Lacey’s in Women’s Health Magazine!


In this article in the May edition of Women’s Health I talk about the importance of having a strong back.  “You back is involved in everything you do, from running to lugging groceries, so strengthening it is crucial to improving fitness and preventing injury. It’s also key to better posture, which gives you a  confident look no matter what you’re wearing.”

HERE are 4 of My Favorite SEXY BACK Moves:




Weight Lifting 101

I hope my clients aren’t reading this (wink, wink 🙂 ).  Ok guys pay attention, I’m going to break down a weight lifting program that works for everybody…  Unless you want to be Mr. or Miss Olympia or you’re a wimp. hehe

Here we go: This is kinda old school, it’s not rocket science, annnddd it works! The body can be broken down into 7 sections. We’ll call them Lacey’s Lucky Seven 🙂  

The Lucky SEVEN

  1. Chest
  2. Back
  3. Legs
  4. Shoulders
  5. Biceps
  6. Triceps
  7. ABS

If you want to get a balanced FULL-Body workout all you have to do is hit all seven sections and you’re good to go!  Future blogs will break down what each Lucky section is all about annnddd in far future            (say Decemberish) Jessica and I are going to start including video blogs.

NOW… I’m going to give you a quick explanation of how it works. 

1st You want to ask yourself what your goals are, how much time you have, if you have enough knowledge to carry out a workout on your own???  Every person who has ever worked out didn’t just go do it.  We all asked an expert first.  When I was a senior in High School and got sent the Weight Lifting Program from my College Basketball Team I was horrified.  I immediately set up a session with a trainer at my local gym to make sure I had the correct form and if he could please explain to me what he$#*& a Skull-Crusher was?  🙂

GOAL: If you want a nice butt or tighter legs, then during your lucky 7 maybe you want to do two legs exercises, so you would be doing 8 sections total.  Or if you are a man focusing on looking HOT for the beach you might want to double up on Chest.  You can play with that… I love Shoulders, so during my workouts I usually double up on Legs, Shoulders, and Back.

TIME: In my opinion no one should ever lift weights for longer than 45mins.  Training sessions at the gym are always an hour, I know… But if you’re movin you shouldn’t need the full hour to get a GREAT workout in.  This means… no social hour, obviously if you want to chat it up with your friends that’s going to add some time to the clock.

REPS/SETS:  Now this depends on your goals, if you want to build strength then you would do less reps, For most people 12 reps is where it’s at.  Unless you hire a trainer there’s no need to get all fancy with 4reps, 30reps, 8reps whatever.  The smallest amount of reps I ever really do is 10.  And sets… just do three, don’t worry about doing 4 or 2 or 5.  3sets/12reps is a ggrreeaattt way to go.

THE ROUTINE:  The Big Three always come First, you can choose whatever order you like.

  1. Legs
  2. Chest
  3. Back

How to save time. SUPERSETS MANIA!!! My favorite way to workout, the only way to workout… 🙂

Here’s an example of my workout… You don’t need rest because you’re using opposing muscle groups.  If you’re going to rest the most you would need between sets is 1 minute. This is a QUICKIE, easy 35minute workout! 3sets/12reps – No rest necessary… In and Out, short and sweet, BRING IT.


Legs – Chest –Legs – Chest – Legs (Legs done) – Back – Chest ( Chest done) – Back – Abs – Back ( Back done) – Abs – Shoulders – Abs ( Abs done) –Shoulders – Triceps – Shoulders (Shoulders done) – Triceps – Biceps – Triceps (Triceps done) – Biceps – (1min rest) – Biceps (Biceps done)!


Lacey’s Lucky Seven in Full-Effect… See the 7 dones above, you completed the seven sections of the body and got a balance full body burnout!


Wham-BAM-thank you Ma’am!  Try it OUT for yourself annnddd if you have any questions, ask away that’s what I’m here for.