LiveWell Louisiana

Training Tough

Lucas White: Dedicated exercise with a personal trainer will yield inevitable positive results.

Originally from Cortez, Colorado, local personal trainer Lucas White moved around a lot during the first 13 years of his life before his family finally settled in Mandeville. Throughout his life, he has always been involved in sports, which naturally evolved into an interest in the fitness industry. 

“My mentors and coaches along the way made me realize that I have a talent for teaching,” White says. “I decided to use that talent to help people achieve their fitness goals. My first trainer position was in 2010 with BREC (Recreation and Park Commission of Baton Rouge). It’s extremely gratifying to have someone tell you, ‘I haven’t been able to do this in 15 years’ or ‘I have never been able to do this."

Today, White is a personal trainer at Franco’s on Magazine and at Downtown Fitness Center. In his style of training, he focuses on teaching clients multifunctional exercises. “We, as trainers, are lucky to have access to the latest equipment — helping to facilitate a dynamic fitness regimen,” White says. “I find that variety in mode and method of exercise not only produces better results physically but 
also mentally.” White’s personal diet and fitness routine revolves around making smart choices. “For me, eating as early as possible is ideal,” he says. “My workouts will usually consist of a 5 to 10 minute warmup, 60 to 90 minutes of weightlifting and core exercises, along with some light yoga. I like to do the bulk of my cardio at the end of the workout or in another session by itself. I would rather shoot hoops, chase down a Frisbee or play 18 holes.”


“I know if I continue to exercise regularly, eat well and get adequate sleep, my body is going to reap the benefits,” White says. “One common mistake I encounter is expecting results too early. I see people restricting carbs to lose weight or resorting to surgical alternatives. This can cause some unwanted fluctuations in body composition and, in some cases, body fat percentage will come back even higher. It’s so easy to fall back into bad habits and not think about exercise. You just have to do it!”


“In the morning, eggs with the yolks are a necessity!” White says. “They are packed with vitamins and nutrients essential for proper hormone function. Complex carbohydrates, such as oatmeal, whole-grain cereal, buckwheat waffles and whole-wheat English muffins are all examples of great breakfast choices. If you plan to have energy throughout the day, your body needs to rely on something other than stored energy for fuel. During the day, in between clients, I am constantly snacking. I’ll prepare small portions of mixed vegetables, fruit, cottage cheese, nuts, beans or something high in protein. To ensure proper digestion, I like to eat dinner no later than 8 p.m., and I always try to limit carbs at this time and do something other than sitting down right after a big meal. Frozen yogurt is definitely my weakness!”

“One that stands out is this great guy from the Quarter who I started training at Downtown Fitness Center a few years ago,” White says. “He came to me out of shape, and on medications for blood pressure and cholesterol. Through patience and understanding of progression for individuals in his position, I was able to help him in ways that are invaluable. Today he is totally independent of those medications and is extremely active for his age.”


“It is so important that you make sure you are doing exercises correctly and safely,” White says. “Certain movements can be detrimental 
if contraindicated exercises are repeatedly performed. A good trainer can spot subtleties in form and effectively teach you what to look for and what not to do. When you begin to see results, you will feel empowered!” White is offering a Holiday Gift Special: three 45-minute sessions for $99, good at Franco’s on Magazine, and at Downtown Fitness at Canal Place and The Healing Center. Must be a member or pay a guest fee.