Posted: March 12, 2010

Oslon says she's usually at her gym-Onelife Fitness near Greenbrier Mall-by 7:20 a.m. four days a week and Sunday.

Temptation surrounds Lia Olson. All day. Every day.

Pumpkin nut cheesecake, chocolate cheesecake, white almond cake, cupcakes, Napoleons. | "People always say to me, 'How can you do what you do and still be thin?' " said Olson, owner of LaChoclatier Bakery in Chesapeake. | Two words: exercise and discipline. A whole lot of discipline.

Olson, 38, hits the gym four days a week before she starts whipping up her creations. She also tries to limit herself to "one treat" a week, usually on Saturday.

The combination keeps the 5-foot-5 baker a trim, very deceptive 150 pounds.

Olson had been working out long before she opened her bakery on Kempsville Road. As a teenager, she used to turn on ESPN mornings and do aerobics with Denise Austin. Later, she and brother Rob worked out at the Y.

A family history of overweight and health issues, she said, inspired her to start exercising. "I knew I didn't want that to happen to me."

About the only time Olson hasn't been exercising is when back problems brought her down. They started in 2005. She had surgery in the fall of 2008 and in January 2009. The latter resulted in screws being placed in her spine and rounds of steroids. Her weight soared to 171.

"When the doctors wanted to do a third surgery, I said, "That's enough,'" Olson said. "I told them let me try it my way. I knew I had to get back to working out."

She started out in the food business when she was barely 21, working as a server and bartender at The Surf Rider restaurant on Newtown Road in Norfolk. She began doing some baking on the side that soon had customers ordering her confections for home parties and weddings.

"After a while, I was renting out restaurant kitchens to do the baking," she said. "I knew eventually I wanted to have my own cake shop or bakery. So we (husband Erik) started putting money away for a number of years and finally we were able to do it."

Olson does all the baking and puts in many 12-hour days. She has help, especially from retail assistant Ashley.

"Startup businesses have growing pains," she said. "We really feel we have turned the corner after three years and can see success."

Olson and her husband Erik, a managing partner of Syntactical Business Intelligence, live in Chesapeake with daughters Isabella, 8, and Nadia, 6.

Olson recently took a rare work break to discuss her exercise regimen and how she manages to keep from sampling those cheesecakes and Napoleons.

Most people go to a gym because they are in sedentary jobs. You must be on your feet and constantly moving all day.

I'm pretty much on my feet the entire day. I even eat lunch standing up. The other day I ended up working 20 straight hours.

Isn't that enough exercise?

(Laughs). When people find out I also work out, they think I'm crazy. But work isn't the same as working out.

What is it that working out does for you?

It keeps me mentally focused and alert. My energy level is much higher. It really gives me the mindset to deal with all the things that happen in a day.

Tell us about your workouts.

I'm usually at the gym (Onelife Fitness near Greenbrier Mall) four mornings a week and Sunday. I am usually there around 7: 20. One day I work with a trainer, Cici Ghattas. She really pushes me. After 35-40 minutes of cardio, we switch to strength training. We use both free weights and machines. On my own, I do more cardio (45-50 minutes) but also strength-train.

You seem very disciplined. Why do you need a trainer?

Cici keeps me focused and she has knowledge about how muscles work that I don't. She helps me with back exercises. Also a good trainer keeps the workouts fresh with new things to do.

How do you deal with the temptation of beautiful desserts in front of you all day?

(Laughs). I can't say that I am not tempted or don't want something sugary. But when I'm making things, I don't see it as food. To me, it's "product."

When you have your weekly treat, what is it?

Probably a cupcake. It's a time I have with my daughters.

Do you eat it sitting down?

I am sitting down.

Other than restraint in the shop, do you have a diet or nutrition program you follow?

Yes. For breakfast, I have six egg whites, scrambled. Then, in mid-morning, I'll have a protein shake. Lunch is something small, like cottage cheese and crackers. I might have another protein shake later and dinner could be something like fish and whole wheat rice. I try to eat smaller meals more often.

That sounds pretty Spartan. Do you count calories?

I do. That comes to about 1,200 calories a day and I estimate I burn about 500-600 in a workout. It works well for me.

Does your husband work out?

He works just as hard. We work out together on Sundays and Mondays.

When you were dealing with all those back surgeries and couldn't work out, how did you feel?

I felt tired and lazy all the time.

How do you feel these days? Do you still have back pain?

I still have pain but I feel like I know my body better than doctors do. My goal is that my business and I will be in the best shape ever in two years when I'm 40. As for right now, I'm just getting started. nib