My Do’s and Dont’s!

Join our classes

kathy laucius

My Do’s and Dont’s!

I am asked countless times about what I do and don’t do when it comes to my fitness regimen.  I’m always surprised by the myths that surround the process and the assumptions that are made regarding that of a successful routine.

But I get it- I was just as astounded when I started my journey to learn of others’ paths to success and was eager to learn of their tried and true methods for both eating and fitness goals.

Part of the journey is figuring out what works for YOU, not your neighbor, not your co-worker or your sibling.  The secret is to establish routines you can live with and maintain for long term success.

Here are my DO’s/ DONT’S:

1) I DON’T starve myself.   I DO eat every 3-4 hours.  Ask anyone who’s ever been with me for a long period of time throughout the day, I’m always looking for my next meal!  And I DON’T eat on the fly, I  DO have a plan for every day.   Whether it’s a prepared meal in my purse or a healthy stop on the way, I try not to leave anything to chance.

2) I DON’T do 2 hours of cardio/ day.  The very first thing your body adapts to when you start out is your cardio routine.  What I mean is that the more you do, the more you have to keep doing in order to maintain results.  I DO about 4-5 hours/week.  This is what works for ME and helps me maintain my current size.   If I’m getting ready for something, I will bump it up an hour or 2 for a few weeks until the important date.  But I do this knowing that the results are temporary and once I go back to my normal routine and calorie consumption,  my body will return to it’s previous state.

3) I DON’T use the same cardio each time.  I DO a combination of HIIT  ( High Intensity Interval Training) and moderate cardio.   Your body will eventually plateau if you’re not using some form of interval training HIIT ( sprints, etc) to mix it up.

3) I DON’T weight train every day.  I DO use body part splits because I feel that works best for me.  Here’s an example of my training schedule:


Tuesday- OFF, cardio only




Saturday/Sunday- OFF, cardio only

4)  I DON’T obsess over every calorie I put in my mouth but I DO stay mindful of my meal plan and which combinations of foods that work for me.  I prefer to keep my calories around 1300-1500/day during the week with a combination of protein, good fats and lower carbs.  I have a cheat day on the weekend.  I don’t eat 3 large pizzas but I definitely don’t carry my cooler around all day.  Again, this is what works for me.

5)  I DON’T weigh myself everyday but I DO pay attention to how my clothes fit on a weekly basis and keep track of measurements on a monthly basis.  The scale is not your friend and will not always give you the most accurate account of what’s going on with your body.  I believe in the good ‘ol zipper test – how do your clothes fit on you?

6) I DON’T  live life like a Hermit.  I DO have a philosophy for my regimen: Work Hard, Play Hard.  I stay the course 90% of the time but when I want to let loose, well then that’s exactly what I do and I don’t stress over it.  Consistency is the key.

I encourage you to develop your list of Do’s and Don’ts along your fitness and wellness journey.  It will help keep you balanced and in the end it’s a reminder that you don’t have to trade all of the enjoyable things in life for a healthy lifestyle.

Please feel free to email me if you have any questions regarding this blog or any information I have posted in previous blogs.

I am available for online training as well-don’t hesitate to ask me about my services!