5/25/2016
Client: Brooke G.
Age: 30
Hobbies: Strength training, movies, music, walking
Sports: Kickball league at work
Occupation: Senior specialist/Data review/ Molecular and cellular lab
“Working out, to me, is no different than having a job. You either love it or you hate it. You know it will benefit you in the long run. In the past seven years, I have worked out at 5 fitness centers. Two of those were CrossFit boxes. I have had three Personal Trainers in those seven years including Candice Luciani, who trains me currently.
Candice, is by far, the most knowledgeable and well-rounded trainer I have worked with. She goes above and beyond for you to make your goals happen. I remember going to the assessment the first day. She spent the whole hour weighing me, measuring me, and even taking my pulse and blood pressure. She then went into the different movements for my program that she wanted to incorporate. That night she texted and suggested what types of gear I needed, requesting to take my resting heart rate and going over my nutrition. It was like I finally had a “Personal” trainer this time.
My Basic Training program started March 31st. It had been a while since I picked up a barbell so I was pretty nervous. I did a back squat at 80lbs for 3 sets of 10 repetitions and a bench press at 55lbs for 3 sets of 10 repetitions. Not bad for being out of the routine for a while. On, April 11th, both my back squat and bench press went up by 10 pounds. I was finally seeing results at a much faster pace then I ever did! She also integrated an 8 minute tabata at the end of each of my sessions as well as write up another total body tabata to do in between my sessions that I can do on my own time during the week.
I began the Intermediate Program with an assessment on May 17th. From the assessment, we discovered that I lost 4 pounds of fat, maintained all of my lean body mass, and that I lost three inches off of my abdomen! I now have a projected 1RM back squat at 150lbs, a bench press at 100lbs, a deadlift at 160lbs, and a standing strict military press at 57.5lbs as per the assessment. Candice added deadlifts to the program since I want to really focus on strength training. She also added 8 minutes tabatas at the end of each hour session. Each 8 minute tabata is different depending on the lifting day (Squat, Bench, Deadlift, Press). Candice Luciani’s programs work. Period.”
7/1/2016
Client: Susan H.
Age: 45
Sport/Hobby: Running, hiking, kayaking, gardening, reading, strength training
Occupation/Affiliations: Freelance Writer; Cornerstone Youth Center Board Member, Elizabethtown Mennonite Board Secretary
"I started running the year I turned 30, and quickly came to love it. I have competed in 5ks, 10ks, and half marathons, but my favorite competition distance is 10k. I currently run three times weekly, varying distances and speeds.
Three years ago, I joined a gym to add two days of weight lifting to my three days of running. I used the machines to do circuit training for a year, and while I was gaining some strength, I really didn't know what I was doing. I was pretty sure I had a lot of room for improvement.
I began training with Candice Luciani 18 months ago with three goals in mind:
1) to learn how to lift properly
2) to increase my upper body strength
3) to improve my balance
At my first assessment, Candice asked me if I had any other specific goals in mind. I have always had fairly poor upper body strength, and have never been able to do a push-up. Thinking this was probably out of my reach even with a trainer, I told Candice anyway. And so we began.
When assessed, I was unable to do one actual push up. Candice began me on a program incorporating different strength moves until I was able to do push-ups on my knees, and then transitioned me to actual push-ups. Over time, I went from not being able to do a simple push-up to doing three sets of 13. During this time Candice always wrote training programs that gave me a full body workout, as well as pinpointing trouble areas.
Over the past 18 months, we have also focused on my core and balance. I have seen great improvement in my overall balance, as well as better posture in both everyday life and in my running. I have a stronger stride, and a much more upright running posture. I also have avoided running injuries by being in better physical shape.
My most recent goal has been to achieve a pull-up. It has taken a lot of time and hard work, but through Candice's well-written and administered programs, I can now do three sets of eight negatives (compared to zero in the beginning), as well as three sets of eight band assisted pull-ups. We continue to work towards this goal.
Candice has been very helpful with nutrition guidelines, and quickly figured out that I consume far too little protein for my active lifestyle. I have since added a protein drink with great results, and cut unnecessary carbs from my diet. Candice always encourages a healthy diet."
8/12/16
3 Reasons Why Candice Luciani is My Choice Trainer
"How do these girls do this?" I questioned as I struggled to pike my legs up, my sweaty hands barely grasping the 4" beam behind me - my wobbly "V" looked more like an "L" for lame. I felt so embarrassed.
"You need to lose weight," my instructor's eyes ordered sharply, eyebrows straight. She was the mother of Kari-Anne, who ate tuna on crackers and veggies for lunch. The kids at school made fun of her, but her mom taught gymnastics, and she was smart. I didn't mind her differences. She has this steady confidence about her that I envied, and a mom who looked after her physical fitness. Unfortunately, I left class that day ashamed, defeated and ill-equipped to make those changes.
So there I was, 10 years old, at gymnastics on a school night, being told that I was too fat. So I quit.
Then I tried swimming until I was too embarrassed to wear a bathing suit anymore, so I quit that, too. That was the last sport that I did except for those I was forced to participate in during gym class at school. The summer before starting high school, I grew 4" and started doing Caribbean work out videos that my older sister did. Mambo!
I fulfilled the mandatory sports requirements in phys-ed class, but that was it. I didn't like my body, and how it moved, or couldn't. So for the next 15 years I went through various cycles of dieting, exercising, and quitting. I stuck with tapes or DVD's, then YouTube. I've never been a member of a gym, let alone work one-on-one with a trainer. I guess you could say I was scarred, or scared.
After years of yo-yo-ing through life, constantly frustrated with my physique, I decided to hire someone to help me. The fear of not changing became greater than the fear of failing. I put out a request online for a personal trainer in my area and within a few hours I was contacted by Candice inviting me to check out her site. So I did.
That same day I learned that my mother-in-law, Sandee, had worked with her not long ago, so I asked her opinion. "Candice is a no-nonsense kind of trainer. She's very good with recovery training, and after I had my patellar tendon surgery her knowledge in strength and conditioning really helped me get back on track. She gets the job done, and she made me feel like she's looking out for my best interest," she affirmed, so I hired her.
1) During the initial consultation, Candice asked me what my goals were. Crap. What were my goals? I just wanted to look better and feel better. "Um...lose weight?" I asked, as if there were a right or wrong answer, After listening to me ramble around the question, she helped me define and shape my goals within minutes. Her questions were simple, specific, and direct. This logical approach was exactly what I needed and I couldn't wait to get started.
2) During our first training session together, I told Candice to lie to me, "How am I doing? Just lie to me, and tell me I'm doing great!"
"I don't lie," she replied. And to this day she never has. Why did I want her to lie to me, you ask? Because I was too weak to be my own voice. I thought if I heard hers it would give me the confidence I needed. But that day I learned that power of my own voice. I needed me more than I needed her, and in those three words she was facilitating and empowering me more than she probably realized.
3) I had five 1-hour personal training sessions with Candice, and after two weeks of following her program, I lost 0.65lbs of body fat and gained 2.35lbs of muscle. I could feel and see the difference in my body (and I've been able to carry on with my workouts on my own using her simple spreadsheet). Tangible results! Her comprehensive Guide to Nutrition for Fitness and Wellness for Vegans has literally gone everywhere with me (even the grocery store) as I consumed this relevant content she created just for me. I liked this personal trainer business :) I felt equipped, empowered and energized!
4 & more) I know I said 3 reasons, but... She's been available to answer all my questions in good time and continues to be amazingly supportive of my vegan fitness and wellness journey. Her unique style challenged and exceeded my narrow expectations of what a trainer should do. Most trainers have certificates, but her formal education in Exercise Science combined with her own personal experience in fitness & wellness over the past 13 years speak volumes of her commitment to quality and excellence. She is constantly gaining ground in her field through research and ready application in her own life and those of her clients. I speak from experience.
The bottom line is Candice cares. She cares about helping people better themselves by reaching their goals, and her high standards reflect this reality. Working toward her own goals, her body is her job, which proved to me that I could trust her with mine. Although my Olympic gymnastic dreams have long since faded, working with Candice has renewed my hope for a strong, fit and healthy lifestyle. And it's never too late to live that dream.
There are tons of trainers out there to choose from. How do you decide?
There's an old saying that goes, "Where the student is ready, the teacher will appear."
Choose wisely,
~Stefanie G., 32, mother, teacher
1/29/2017
Daena L., 50 years old
Occupation: Marriage and Family Therapist
After joining the gym, I decided to work out on my own until I felt strong enough to begin working with a trainer. In particular I was concerned about the stability in my shoulders and hips; I wanted to ensure that I would not do anything that would cause significant discomfort and pain. My years on swim team, a shoulder injury as an adult, and almost a decade of a sedentary lifestyle had negatively impacted my hyper mobile joints. In fact, my search for a chair for my office took months because I needed one that adequately supported my arms and hips.
While working out I had the opportunity to watch and listen as Candice trained other people: I appreciated her professionalism and knowledge. Deciding to train with Candice turned out to be a wise decision; she understood how to tailor my workouts to strengthen my shoulders and hips to ensure that I would gain stability without pain. Candice understands that I have limited body mapping memory and kindly and patiently encourages me during our workouts together.
Before working with Candice, the pain in my shoulders and hips would often wake me up at night; this ended within several months of training with Candice. I began encouraging my husband, Joe, to train with Candice in order to address the injuries that his body had endured from years of playing and coaching soccer. Eventually, he agreed and he too has been training with Candice.
1/6/2017
Rob C, 56 years old
Occupation: Facilities Manager of Lancaster Catholic High School
Hobbies: Crabbing, fishing, hunting, hiking reading and being with his wife Jane
Struggling with arthritis in both of my shoulders became an obstacle to my goal of staying fit and having a healthy life style. I was becoming very frustrated because I was loosing strength and could not seem to find a lifting program that would not cause pain. A friend introduced me to Candice and after meeting to discuss my goals she set up a lifting program specifically for my shoulders. Working with Candice has been a success. The programs that she designed for me have been effective and productive. Her knowledge and guidance have been a huge asset and put me back on track.
7/17/2017
Jane C., 53 years old
Occupation: Professor of Biology, Elizabethtown College
Hobbies: The mountains, the beach, archery hunting, and spending as much time with my family as possible
With 10 weeks to go before my son’s summer wedding, I knew I needed some help losing weight, getting rid of the flabby arms, and overall gaining strength that had been lost over the past 10 years. I had been a member of the gym for well over a year and religiously went several times a week to see the elliptical read out 400 calories after my 40 min workout. The cardio felt good, but there was no longer any change in my weight or shape. A friend was a client of Candice Luciani and suggested I give her a try. With time ticking down to the wedding I set up an appointment, signed up for a 10 week session and had a thorough assessment. Having been a D1 college athlete in my youth, I had no idea the amount of strength and muscle tone that had slipped away until the evaluation. I was truly embarrassed but also motivated by Candice’s “matter-of-fact” attitude that she could help me get back into shape. She listened to my concerns and goals, which included: losing the wobbly teacher triceps when writing on the board, mastering guy-push-ups, and getting my post-5 babies-abs back in shape. We started on machines and free-weights but then Candice quickly realized that with my crazy work and family life I needed my cardio and weight training together, you know, multi-tasking!
My work outs switched to circuits, and what I noticed within the first few weeks is that when I wrote on the board in class my arm wobble was gone! This was followed by the disappearing muffin tops and a substantial increase in strength without any increase in bulk! The real proof was the strength I had moving furniture for the ECHOs community outreach; and, as an amazing side note was the amount of jumping jacks I can now do with no “bladder issues”!
Candice was right there with me for motivation. She even wrote quick exercise routines that I could do in my office when the time crunch was too much. She helped me with diet, food choices and I appreciated the scientific research that backed up her methods.
I felt so confident in her abilities, seeing what she had done for me that I employed her to write programs for 2 of my sons and my nephew. I know it may seem expensive, but it is worth every penny. After a year I am on my own but Candice writes programs for me and is always there if I need help.
1/29/2017
Joe L., 55 years old
Occupation: History teacher and Soccer coach
During my time as an athlete and a coach, I had torn both Achilles' tendons and had to have my right hip replaced. With each successive injury I got farther and farther out of shape. In addition, I was so tight that I was always in pain and subsequently I didn’t want to go to the gym to workout. However, as an athlete I didn’t believe I needed a trainer to get me back in shape. With my wife’s urging I decided to see Candice and was shocked by what my assessment showed. I have realized that the biggest impact a trainer has is that when I don’t feel like dragging myself to the gym knowing that I’m going to see Candice in a few days always propels me get there and workout. In two short months I have made enormous strides in strength and flexibility as can be seen by being able to touch the top of my shoes for the first time in ten years.
Below is a picture of Joe L on his kayaking trip, which was one of his fitness goals from training! Go Joe!
10/27/2017
Dixie A., 27 years old
Sports/Hobbies: Hiking, biking, and watching movies
Occupation: Radiation Therapist
Fitness goals for training: Losing Weight for Wedding
"I came to Candice wanting to look better in my wedding dress. I was not very fit, and out of shape. Candice and I did weight lifting and HIIT two times a week while also doing programmed cardio workouts 3-5 times a week. Candice helped with my nutrition with her nutrition guide with analysis and weekly weight ins which included counting macronutrients and carb cycling. After working with her for 8 months I lost 22 pounds. I used to not be able to run and now run 10 miles. I lost 2 pant sizes, from 14 to 10 and feel great!
Candice taught me how important it is to be mindful of what foods are put into my body and also taught me about clean eating. She is a great motivator and always tries to keep your focus on the prize. She gave me confidence I haven't had in years."
Dixie A., 27 years old
Sports/Hobbies: Hiking, biking, and watching movies
Occupation: Radiation Therapist
Fitness goals for training: Losing Weight for Wedding
"I came to Candice wanting to look better in my wedding dress. I was not very fit, and out of shape. Candice and I did weight lifting and HIIT two times a week while also doing programmed cardio workouts 3-5 times a week. Candice helped with my nutrition with her nutrition guide with analysis and weekly weight ins which included counting macronutrients and carb cycling. After working with her for 8 months I lost 22 pounds. I used to not be able to run and now run 10 miles. I lost 2 pant sizes, from 14 to 10 and feel great!
Candice taught me how important it is to be mindful of what foods are put into my body and also taught me about clean eating. She is a great motivator and always tries to keep your focus on the prize. She gave me confidence I haven't had in years."
Before:
After:
2/9/2018
Emma L., 20 years old
Sports/Hobbies: Soccer, running, lifting
Occupation: Full Time Student at Lebanon Valley College and Soccer Player
Fitness Goals: To get bigger and stronger and run a mile under 6:20
One of my biggest goals was to have the ability to run under a 6:20 mile and I achieved that recently by running a 6:14 mile. In addition, I wanted to achieve the look of bigger thighs and more muscular thighs; although I do not know the exact number of my legs getting bigger, I am able to deadlift 10 pounds more than before. I was deadlifting 115 and now I am deadlifting 125. Furthermore, her program helped to perfect some of my technique.
4/10/2018
Jill B., 50 years old
Occupation: Graphic Designer
Fitness Goals: to have a program to do at home and eat healthier and lose weight
My husband and I intially went to Candice for some lifting routines. We are regular gym members. Candice assessed us and we weren't in as good of shape as we thought! We got our measurements, decided we could lose a few pounds and Candice helped us with setting up myfitnesspal and tracking our calories. I have had Crohn's disease for 35 years. I thought I couldn't eat healthier foods because it aggravated my condition. In addition to my biologic medicine, my nutritionist's advice to take probiotics and Candice's healthy food coaching, I am now eating beans, blueberries, quinoa, wild rice, nuts, popcorn, broccoli, cauliflower, brussel sprouts and corn - things I haven't eaten in years. I lost a few pounds, got a little leaner, have less Crohn's symptoms and am thrilled that I am eating healthier! I highly recommend Candice for fitness and nutrition training. She is very knowledgeable, works with you to specialize a plan just for you, and truly wants you to have success inside and out!