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Merry Christmas to our clients and readers!.

Christmas dog.


So first of all we want to wish all of our clients and our readers a happy Christmas and a happy new year.

This year 2021 has been filled with challenges for us when it comes to indoor training due to the Covid-19 issues.

We have solved many of these difficult things by actually offering a lot of outdoor training possibilities.

During the spring and the summer it worked out very well, in the fall we had some weather issues.

But know again in the winter time we have been able to arrange the outdoor training for the once who need that.

Doing snow work is actually a really good workout form that we have our clients do.

We came up with the good idea now in December to collect some money for our local animal shelter by offering together with our clients to shuffle snow and also sanding customers drive ways and streets.

We did this for 3 weeks time, 3 days a week and we got 20+ clients to be involved with this.

Thank you all for your grit, the animal shelter really appreciated the donation.

So there are many ways you can be active outside the gym, if you put your mind to it.

We have seen all the reports from our local gyms on the Covid-19 spread and it has been low even during the delta.

The Omicron seems to be much worse.

So stay safe and train smart.

Thank you also to our online clients for this year 2021, we hope that you have been able to start making those difficult life changes towards a healthier life style.

Let us keep up the good work in 2022.

If you need online coaching you find our online trainers, by signing up true this link here.

And if you can not afford that we have our blueprint EBook for sale at Amazon true this link here below. 

Take care everybody.

The LWC team.

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Getting injured in the winter time.

So we have always said to all of our clients over the years that they need to be much more careful in the winter time.

So this only touches people who live in areas with a lot of snow and cold weather.

Very often people go out and run or walk without having warmed up their full body properly.

Shoulder and back.


What is very important to avoid issues with shoulders, lower-back or strained legs is to do a full 10 min warm up inside before you step outside into the cold.



Often you see that you have gotten snow on to your driveway or outside the house and you want to go and plow it to the side.

What very often happens is that you will create issues for your body and mainly then your shoulders and your lower back.

So the warm up and stretching should be made by starting to activate all muscle groups in your body prior to stepping outside.


If you can?, use an exercise bike for 10 min and do all kinds of body movement on top of that to open up your muscles.

Then you are ready to do some snow work outside.

If we talk about going out and running in the winter time you need to do the same warm up for that.

And also make sure that you have spike shoes on, that will you give you a safe grip on ice and snow.

Because the last thing you want to do is to injure yourself and be out of commission for a month healing up.

Gym training


When it comes to weight lifting or gym training, one mistake we have seen many of our clients do is that they skip a bit on the warm up in the gym.

And their body is still a bit cold and stiff if they come from the outside straight into our gym classes or our aerobic classes.

And then they strain a muscle or hurt themselves in the process.

So we are very big on if a client is late, we still want them to warm up properly so they do not end up hurting themselves.

One other thing is that lets say that you go out for a slow paced walk in the snow, and you think to yourself that i do not need to warm up for this,


i will walk in a very slow pace.

BUT, what you do not think about is that you can slip or your fall a bit and you might even remain in upright position but if your body parts are not warmed up you will end up hurting yourself in the process.

Also taking extra D-vitamin is super important to make sure that you get enough of this crucial vitamin in the winter time.

So in general we usually say that in the winter time you have to be extra careful with your warm up to avoid injuries that are snow or ice related.

We have added two new online trainers to our team, so if you need any online coaching training support you can sign up here true this link

If you can not afford online training we recommend that you pick up this eBook at Amazon that contains a lot of life changing weight-loss methods

Take care.

The LWC team.