New Year, New You!



Gym Locator \| About Us \| Franchising \| Trial Membership	January 2012 Volume 5 Issue 1

Nutrition & Eating Healthy for Optimum Fuel

Eating for Optimum Fuel and Health

No doubt the majority of resolutions for 2012 include nutrition and eating healthy with the goal of losing weight and feeling better. Flip through any magazine and you will find the latest diet craze, howto drop 10 pounds in seven days, the new quick-fix or the latest magic food or pill that will melt the fat right off!
Instead of buying into these gimmicks, we offer tips on how you can eat right for optimum fuel and health as you kick off 2012.

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Getting the Most out of Your Gym Membership

Have you been getting the most use out of your Lady of America and Ladies WorkoutExpress gym memberships? The most obvious way to max out your membership at the gym is to go often, but we have come up with a few other ways to help you. We promise, you will get more bang for your buckand see results, too!

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Healthy Living Contract: Signing on the Dotted Line

Eating for Optimum Fuel and Health

A few years ago Oprah and her trainer, Bob Greene, put together a “Best Life Challenge” program to help people commit to a healthier lifestyle — to be, as Oprah said, “the best they couldbe.” The program has grown stronger each year.
To start the “Best Life Challenge”, participants had to sign a healthy living contract that stated they would live an active life and demonstrate self-control when it came to eating.

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Spot Check

The Move: Walking Lunges with Biceps Curls
Works: Quads, Glutes, Hamstrings, Calves, Hips, Biceps

Stand with your feet hip-width apart, arms hanging by your side holding a
5-lb. dumbbell in each hand. Take a big step forward with your right foot, lowering your hips toward the floor until you get a 90° bend on both knees and your right hip is parallel to the floor (make sure your right knee does not drift past your toes). As you take the step, bring both dumbbells toward your shoulders with palms facing up. Press the right heel down as you lift the left leg up to meet the right leg and lower your arms until they are back at the start position; alternate sides. Start with 2 sets of 10 repetitions on each leg.

Watch our new 10 Step Total Body Workout videos!

Natalie’s Tip of the Month New Year’s Fitness Resolutions

Learn how to reach your fitness goals!
I would like to start this year by helping you stay committed to your health and fitness New Year’s resolutions for 2012. If you follow my five simple steps you will definitely have a better chance at reaching your fitness goals:
Set your long-term fitness goals. For example, “I would like to lose 20 pounds by summer,” “I would like to drop two dress sizes” or even, “I would like to run in a marathon.”
Set your short-term fitness goals. Each week try to do something you could not do before that will help you achieve your long-term fitness goals. For example, if your goal is to lose weight make a commitment to avoid sugar for one week, or try doing 50 crunches in one set without any breaks.

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