January's "New Year, New You" Total Body Circuit

Bird Dog Exercise - Core strength & balance

Stability Ball Plank with Pulse - Core strength, Balance & Stability

Dumbbell Shoulder Press with a Internal Rotation - Shoulder Strength & Mobility

Straight Arm Pulldown - Back, Waist and Arms

1 Arm Cable Row - Middle Back & Core Stabilty

Modified Pushup using the Smith Machine - Chest, Shoulder and Triceps

Cable Deadlift - Legs, Hips, Back and Arms

Forward Lunge with a Horizontal Rotation - Legs, Hips, waist and Core Stability

"Tis the Season to Tone Up" December's Total Body Circuit

Leg Bicycle

Static Arm Curl

Dumbbell Raise & Rotate

Glider Pushups

2 Way Dumbbell Row

Split Squat w/ Toe Touch

Medicine Ball Around The Worlds

Bender Ball Crunch/Partial Situp

November's "Giving Thanks for Our Health" Circuit Workout

October's Fat Scaring Workout!

Hey everyone. We have another great total body circuit workout for you this month. In case you haven't heard, Wilmington Lady Fitness will post a new member workout plan every month. You can watch the video links here or go to You Tube directly.





Every exercise in our workout plan has modifications and our staff will be trained to demostrate the exercises for you one on one. Call the club to set up your workout 910-392-3339.





October's Workout:


3 Way Lunge (24 reps each leg)

Bosu Pushups (max reps)

Kettlebell Swing (40 reps)

Dumbbell Curl & Press (12 reps)

3 Way Shoulder Fly (24 total reps)

Tricep Press Ups (max reps)

Stability Ball Pull Ins (max reps)

Stability Ball Side Crunch (24 reps each side)

September's Circuit Workout

This month's workout is designed to give your entire body a workout.

Your goal is to complete each exercise for assigned number of repetitions.

Take as little rest as possible between each exercise. Take a longer rest at the end of the circuit.

How times can you complete the circuit?

Can you add more resistance to your exercises?

Can you use the harder modifications?

Maintain strict form!


Get help from our staff for individual instruction.

http://youtu.be/B5QXLn3Vyt4

http://youtu.be/ScPoy6rJces

http://youtu.be/QGBz8i5YMYI

http://youtu.be/ScPoy6rJces

http://youtu.be/VyDxycbvqtQ

http://youtu.be/HnCdG7da_ok

http://youtu.be/HnCdG7da_ok

http://youtu.be/vngc3tCHeIQ

Out With The Old: Food Pyramid Being Retired!

The USDA is now going to use a plate divided into basic food choices, protein, grains, vegetables, fruits and dairy. The change is unlikely to impact public health and still is an abstract idea to many people with little real world application.

Unfortunately many Americans are confused by and manipulated by food product companies marketing. Have you ever seen the movie Idiocracy? The future world is "dumbed down" primarily by the lack of proper nutrition caused by watering our agricultural crops with a sports drink instead of water! WHY? Because the companies said it was good for you AND good for our plants!

Don't make eating healthy any harder.

Plan your meals.


Eat WHOLE foods.


Stay consistent.

Whole foods are:


Fruits
Apples, Oranges, Bananas, Strawberries etc.
NOT - Orange juice, V8, fruit rollups, apple sauce


Grains
Steal Cut/whole Oatmeal, Barley Quinoa
NOT - Boxed cereal of any kind, bread, crackers


Protein
beef, fish, chicken, turkey etc.
NOT - Jerky, Peanut Butter(more fat than protein)


Vegetables
Broccoli, Califlower, peppers etc.
NOT - eggs, cheese, bacon bits, ranch dressing with some iceberg lettuce

Learn to cook with whole foods by purchasing a good healthy eating cookbook.

Eat whole food snacks between meals.

Plan your meals and prepare ahead of time.

When dining out, pick meals that are simple.
Example: sirloin steak, side of broccoli, salad. (Control your portion )

If you have a busy lifestyle use Custom Fit Meals or go online and study your local restaurant menus to find out their healthist option.

Look at calories, sodium, fat and eat simple.

In good health,

Brian Autry

Why Custom Fit Meals Works!

If you are not losing weight from your exercise program you have one or two problems. Your not exercising enough (intense or long enough) OR your diet isn't as good as you think. In most cases of diet, many people are confused about what is healthy and what is not healthy.

Most people are confused about their diet and don't realize it. Due to powerful and maliputive marketing, what you may think is healthy may not be. For example, cereal companies are leading us to believe that since they have fiber and a long list of vitamins and minerals on the side panel that they promote health. Unfortunately, they also provide sugar (natural or not), sodium and processed grains. An individual would be better off taking their multi-vitamin and a fiber supplement and forget the extra calories from the refined ingredients.

Whole foods that are minimally processed should be the cornerstone of every diet. Lean sources of protein such as natural caught fish, chicken and turkey breast. Small amounts of lean red meats, raw nuts and seeds. Fruits & Vegetables that you can buy in the produce section. Whole foods provides our diets with bulk that will control your appetite naturally, ample amounts of fiber and phyto-nutrients that you can't buy in a bottle.

The main reason many people don't eat whole foods more is because of convenience and know how. It takes time, effort and knowledge to pleasure our taste buds with health food. Our meals typically are bland and lack variety or excitement. Until now getting healthy food that is as convenient as a fast food drive through was impossible. Our Custom Fit Meals provides pre-portioned fresh whole foods. Each meal includes a variety of vegetables and lean protein. You will only find delicious health food and nourishment that your body craves. If you want a low fat, low cal desert or imitation "diet" pizza you won't find it in their menus. Custom Fit Meals cooks only the nutritious foods. You will have to get anything else on your own.

I challenge you to try a week of Custom Fit Meals. Try 3-4 meals a day for the work week and let us help you design a plan for the weekends. You will find that you are spending less money than you think on the service because you are replacing your typical groceries and cutting the cost with spoiling leftovers in your fridge. My wife and I have notice a big decrease in spending on impulse foods that pad the grocery bill and make far less trips to the store.

In good health,

Brian Autry
www.CustomFitMeals.com