February's Total Body Workout

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