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

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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

Circuit Workouts: Burn Fat, Scupt & Boost the Metabolism

The circuit training workout has been around for ages. When I first read about it, it was called "the perpheral heart circuit". Or something close to that. Basically it meant, pump blood throughout the body with exercising different muscle groups in sequence with little rest.

Circuit workout basics:

Train all major muscle groups with little to no rest between exercises.

The benefits of Circuit Workouts:

Burn lots of calories

Tone/Strengthen while receiving cardiovascular benefits

Quick workouts

Fun & Challenging

With today's busy lifestyles the circuit is great way to get a quick workout. You can throw in a 20 minute circuit anywhere during the day. The exercises you choose for your circuit are dependent on your fitness goal and your other activities. The following are some guidelines to building a circuit plan.

Decide your goal.

What body areas do want to work? Is your goal to tone & strengthen, or do you want to burn lots of calories and get some aerobic benefits?

Choose the number of exercises, repetitions and number of sets of the circuit.

Go through each exercise with little to no rest between each. You might want to consider the order you placed each exercise.

Rest briefly after all your exercises are completed. Repeat the circuit for additional sets.

Never under estimate the intensity of a circuit. If you choose the right weight and repetitions it should be tough. Sets 2 and 3 should be really tough!

Circuit training systems can be more cardiovascular based workouts. In the example below you could perform each exercise for 2 minutes. Before you begin you would pick your intensity level each.

Cardio/Aerobic Circuit

Bike, Aerobic Step, Jump Rope, Elliptical, Trampoline Runs, Jumping Jacks, Treadmill, Bosu Foot Taps, Swing Kicks

You could add toning and strengthening exercises like pushups, crunches or lunges to the aerobic circuit inorder to make it a total body conditioning workout.

The days of sitting and resting between sets of exercise is over. Shorter workouts with less rest between sets is a great may to boost the metabolism and total fitness.

Weekly Workout Plan for Weight Loss

Monday: 20 minute upper & lower body circuit, 40 elliptical

Tuesday: 40-60 minutes Treadmill interval training 0r aerobics class such as Spin

Wednesday: 20 minute upper & lower body circuit, 40 minute elliptical

Thursday: 40-60 minutes treadmill interval training or aerobic class such as Step

Friday: 20 minute cardio circuit and pilates

Saturday & Sunday: 60-90 minute walk with children, husband or friends (Get outside and go moderate intensity.)

If you have questions or comments please post or contact me at wilmlady5226@bellsouth.net .

In good health,

Brian Autry

Successful Dieters Master The Art Of Food Preparation

Body For Life Challenger (Before & After) 12 Weeks!

I have previously mentioned consistency as an important element in success. This is especially true with weight loss. It's quite common to make a step forward with a week of positive habits and then take a step back (or two) by letting yourself slide for a few days. Many dieters never get to see the true potential of a consistent, healthy, whole foods diet for two main reasons.

1) They decide to give up because they have unrealistic expectations. Many dieters believe weight loss is perfect. They expect 1-2 pounds of weight loss every week. That means in four weeks they should have lost up to 8 pounds. And if they only have lost 2 pounds by week four, they give up altogether. Sounds reasonable, right? I've seen 5, 6 and even 7 pounds literally fall off individuals on week eight. If you're consistently doing the right things it will happen, just not always the way you expect it.

2) The second and probably the biggest detriment to successful weight loss is lack of meal preparation. In order for your body to decide hormonally to let go of stored body fat, it must have a consistent and adequate nutrient supply being delivered. That means small meals spaced throughout the day. Unfortunately, it takes a lot of work. Most of us have busy schedules with family and work obligations. The only way to be successful is to plan ahead. That means you will have to have some degree of preparation.

A Lesson From Body For Life

One of the most successful diet system I've experienced is the Body For Life program. Actually, Body For Life is a complete transformation system that completely changed those that took their "challenge". When you first viewed before and after photos of the participants your first thought was disbelief. I would show people the results that were possible and it was common to hear," that's not even the same person"or " that photos been altered". The transformations were that outstanding. After trying their system over 15 years ago for the first time I became convinced that steady nutrition is the foundation for how our body looks . The results from the consistency of diet and a progression exercise program were truly unbelievable.

The key component to the Body For Life program was a perfectly balanced diet. The system called for 6 evenly spaced meals throughout the day. Each meal consisted of a high quality protein and a high fiber carbohydrate. Every meal was between 300 - 500 calories and mainly consisted of whole foods such as lean/low fat meats, lots of vegetables and moderate amounts of starches as whole grains.


Those that took the BFL challenge were everyday people with families, jobs and personal lives. In order for them to stick with their diet, the program ask them to prepare all their weeks meals on Sundays. On Sunday they would cook Breakfast, Lunch, dinner and healthy snacks for the entire week. It was a lot of work that all those that were successful did. When it became time to eat they had their food ready. This meant they were less likely to grab fast food or equally worse not eat. These successful people didn't have super human will power to stick to their diet. They had preparation!


Planning meals, preparing meals and being ready for the days nutrition is the number one skill/habit to practice for weight loss. Once you develop a consistent dietary regimen, your weight will drop dramatically. Unfortunately for many, they start but never finish. Three or four days of proper nutrition will never bring permanent changes. Like exercise, you must dedicate yourself everyday. Never the less, no body's perfect. There will always be bad meals and missed workouts, but it should be infrequent. Maybe once every few weeks, not every few days.


Remember, your physical self is a picture of your lifestyle. Heavy smokers and drinkers will look like heavy smokers and drinkers. Marathon runners will look like marathon runners. Mother Nature can't be fooled. You must work at changing your lifestyle to change your body. Extraordinary accomplishments can take place in a short period of time when you dig in and give it all your focus. The excitement you feel when you see the dramatic results and reach your goal will stay with you forever. You will feed off that great feeling and never look back.



In good health,



Brian Autry