"A good life is when you smile often, dream big, laugh a lot, and realize how blessed you are for what you have."

September has been shining bright for LRF!  From our awesome client of month, Liz (below) to a past client of the month, Christine joining Lisa on Sports Talk LIVE, Friday Sept. 19th at 9PM. To the promotion of two LRF trainers, Justin & Allie! Please see side bar for their extraordinary qualities that is going to make LRF Shine like never before! Then learn 4 Easy Steps to Be the Change this Fall, and enjoy a healthy recipe so you do not gain weight at your football tailgates!  Happy Sunny September everyone!

"Like my new moms, I wanted my old body back. Easier said than done. Then, I found Lisa Reed. She and her team were recommended for both pre-natal and post-natal fitness programs. At first I thought my goals were only measurable, as in fitting into my pre-baby clothes, and quantifiable, like seeing the bathroom scales tip down. The scales tipped in my favor, but there was one bonus I hadn't expected. Lisa's passion for fitness and health is contagious. LRF motivated and encouraged me just the right amount. Regular training complemented with LRF nutrition counseling was the perfect combination for me. This summer I fit into my bikini and wore it proudly. Friends and family don't just say I "look good for just having a baby" or "for a new mom." The compliment is within me, how good it feels." -Liz, Arlington, VA 

SOOOO Happy for you Liz!  Thank you for being a special part of the LRF Fit Family!  

Fitness Friday, September 19th, Tune in at 9:00PM-9:30PM to Sports Talk LIVE with Glenn Harris, News Channel 8 ABC Lisa brings LRF client, Christine on as her guest! I hope you are ready to get inspired and motivated after learning about Christine's journey of a strong mind & body losing 54 pounds!  & Call to ask Lisa a question LIVE on air!!! (703) 387-1020! Tune in LIVE or Stream LIVE here! 

1. Talk health, happiness and prosperity to everyone you meet. 

Start small, with a smile. Or give someone a compliment. When you make others feel good, you feel good. When you feel good, you will be better at taking care of yourself.

& Remember it begins with a thought….If you have a negative thought, catch it before it rules you. If you say something negative, then this is what you need to do: All my previous athletes and clients know when they can not speak negatively. If they do, they owe themselves 5 positives and must say them outloud.

2. Be in the moment.

How often are we worrying about how we are going to fit it in, or when we do rushing to get it done.  Be Mindful this Fall!  When you are living in the present, not stressed about the past or what you can’t get done, you appreciate where you are now and live it!  Then the future will take care of it self! *Do you meditate?  It will teach you to breathe, assist you unclutter your thoughts, and create space to breathe and live in the present. Feeling better mentally can make you feel better physically.

3.  Start Small & Sieze the moments!

Small opportunities to fit in exercise cumulatively make for huge differences! Every flight of stairs burns calories, for instance every flight of stairs 100 calories plus walking more 100 calories – overtime just those two things could burn off 20 pounds in the year!
or the metro escalator burns
Burning 200 extra calories per day-1400 calories burned in the week =, 72000 calories – 20 pounds in the year! Small fitness habits make very big impacts!
Do one fitness movement per day, Just one!  One push-up, one squat. You will want to do more-trust me and more important, trust yourself you can and you will feel better instantly!

4. Celebrate & be grateful for all your accomplishments no matter how small!

This builds self-confidence which will lead you to make bigger goals and make bigger accomplishments.  Enjoy the process. Celebrate the moments! Even if it’s one flight of stairs or one push-up.  Enthusiasm breeds more enthusiasm. Happy September!

It's easy to see that most of us spend more time in a seated position than anything else. The human body was not designed to spend multiple hours a day sitting in a chair. Even if your posture and alignment are perfect, prolonged sitting can still have a detrimental effect on your health. Instead of spending the biggest portion of your work day seated at a computer, consider a standing or treadmill desk. This will help alleviate some of the impact sitting has on your overall health.  ****Contact Chip (Clabbe@leisurefitness.com)  at Leisure Fitness, in Tysons Corner for more information on this beautiful treadmill desk that changed my life! Click here to Take my Office Power Hour Fitness Challenge, especially if you sit at work!!  

Thank you LRF Team of Trainers for being an integral part of learning and implementing LRF exercise prescriptions and performance education.  (left to right from the photo above)  Lindsey, Justin, Brittney, Julia, Allie, & Not pictured, Salina & Kimberly)!  We can assure you that after meeting with an LRF trainer, you will know the difference of a trainer to an Exceptional trainer!  Stay tuned for more exciting news this Fall! 

Yours in Strength & Spirit,

Lisa & Team LRF