Lucille Roberts Newsletter | January 2013
The January 2013 newsletter from Lucille Roberts. The leading women's fitness gym since 1969.
January 2013 N E W S L E T T E R NEW YEAR NEW YOU! Top stories on the blog: Interval Training Blast Fat & Burn Caloriesâ€ŚIn Less Time! Lose Weight With These LOSE 10 lbs IN 2 WEEKS! Meet Miss January! SUPERFOODS! Live Rite Shake: Super Shake With A SUPERFRUIT For Superwomen! 10 Snacks DANA F. And Learn How She Lost 55 lbs! Like us on Under 100 Calories! WIN A A GYM BAG STOCKED WITH GOODIES just for showing Follow us on Check in on some online love! Find out HOW! 100 CAlorieS SNACKS uNder 10 Blast Fat & Burn Calories…in Less Time! One bag fat-free microwave popcorn • ½ cup low-fat frozen yogurt • 2 tsp. peanut butter & half an apple • 4 almonds • ½ cup of cottage cheese • 1 cup of grapes • One 4 oz. package fat/sugar-free Chocolate pudding • 3 squares of dark chocolate • Low-fat string cheese • 25 pistachios W Interval Training for improving cardiovascular fitness in adults. If you’re looking to speed up your metabolism, then interval training is great for that as well. As opposed to a steady-paced workout, interval training boosts your metabolism during your workout and well after it has ended. That’s because highintensity intervals require more oxygen for your body to recover after exercise, and leaves your metabolism operating at a higher level of efficiency for hours after you’re done exercising. Aside from the physical benefits, training using high intensity intervals is guaranteed to shake up your regular fitness routine. If you’re tired of your everyday exercise regimen, then this is the workout for you. Get To Work Now that you know all the facts, it’s time to get to work! The good news is, there’s no set rule on how to do interval training. Just mix up high intensity exercises or cardio with periods of rest, and repeat. To get you started, here are three interval workouts you can do at the gym or at home. Get ready, they’re intense! Cardio Blast • Warm up for 10-12 minutes, finishing the warm-up at 75% of your maximum heart rate or at 7.5 on the perceived • • • • exertion scale, in which 0 is no effort and 10 is your max. Choose any type of cardio. Do it at your maximum effort for 30 seconds. Slow your pace and recover for 2 minutes. Do this up to four times. Cool down for 10 minutes. Body Weight Countdown • As fast as you can, do 10 squats, 10 push-ups, and 10 full sit-ups. • Then do nine reps of each. Then eight, seven, six, and so forth, until you reach one rep of each exercise. • Rest halfway through the exercise, at five reps, for 30-45 seconds and then continue. • After finishing rest for 3 minutes and repeat the exercise. • Cool down for 10 minutes when completed. • Record your time and try to improve each week. Plyo Fat Burn • There are 3 exercises in this routine. Each will be done for 60 seconds, with a 60 second low-intensity rest interval (ie, marching in place). • The moves: Jumping Jacks, Burpees, Mountain Climbers. • After completing all 3 exercises, rest for 2-3 minutes and repeat up to three times. • Cool down by walking for 10 min. omen today have got a lot on their plate. Some are lucky enough to squeeze in a daily workout session. However most of us are pressed for time and exercise is often put on the back burner because of it. If you think that you need to spend hours at the gym to see results, you’re wrong! In just 30 minutes or less you can get an effective workout that blasts fat and torches calories—with interval training. The Benefits Studies have shown that using interval training—workouts in which you alternate periods of high-intensity exercise with lowintensity recovery periods— yields greater fat loss and burns more calories than exercising at a steady pace for a longer amount of time. It’s intense and challenging, but you’ll see results fast! A study from Medicine & Science in Sports & Exercise also showed that high-intensity intervals may be better than moderate, steady exercises SHAKE OF THE MONTH: GOJI BERRIES ONLY $24.99! New Year, New Foods! This year, amp up your protein shake with Goji Berries! Packed with antioxidants and other nutrients, this shake will take your workouts to the next level! 1 scoop vanilla Live Rite protein 1 teaspoon coconut extract 6oz almond/skim milk 1⁄ 3 cup minced Gogi berries 4 ice cubes • Recipe by Ilise Reilly • BLEND & ENJOY! Find more GREAT recipes on our Tumblr Stop by the front desk to start “Shaking Up” your weight loss with Lucille Roberts Live Rite Shakes! SUPERFOODS For A SLIMMER You! With the start of a new year come the resolutions to get healthy and lose weight. Besides exercising regularly, we all know that eating the right foods is the key to any weight loss program. Incorporate these “superfoods” into your diet and you’ll not only boost your body’s ability to shed pounds, but you’ll feel great too! AvOCAdOs: Loaded with healthy monounsaturated fats, fiber, and protein, this creamy fruit has oleic acid that helps lower cholesterol and may trigger your body to stave off hunger. spinACh: High in antioxidants, vitamins A, K, B, C, and iron, this leafy green is a great addition to your diet. It’s surprisingly filling despite having very few calories. OATs: With up to 5 grams of fiber per serving, oats will help you feel full throughout the day. The steel-cut and rolled varieties are best because they are minimally processed. sALmOn: This fish is chock full of omega-3 fatty acids that improve insulin sensitivity and helps build muscle and decrease belly fat. A lean source of protein, salmon will help you feel full without the added fat. BLueBeRRies: These tiny berries have the highest antioxidant level of all commonly consumed fruit. With 4 grams of fiber and only 80 calories per one cup serving, blueberries are a nutritional powerhouse. LenTiLs: Lentils are a great source of satiating protein and fiber. By eating them you’ll prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area. eGGs: Don’t worry about cholesterol content when it comes to this breakfast staple. They may get a bad rap, but eggs are packed with protein that will help curb your appetite. QuinOA: This grain has become increasingly popular, and for good reason! High in both protein and fiber, this nutrient combo keeps you feeling full longer and with fewer calories AppLes: Just one large apple has 30% of your minimum amount of daily fiber. And not only that, apples have tons of antioxidants, potassium and vitamin C for as little as 80 calories a serving. KALe: This often ignored leafy green is a great source of vitamin A, vitamin C, filling fiber, and is low in calories as well! A one cup serving is only 34 calories, and also packs a hearty helping of iron and calcium. Obstacles are those frightful things you see when you take your eyes off the GOAL — Henry Ford Find more of these quotes and other inspiration on our Pinterest Are you a You read the Lucille Roberts blog every day and share it with your friends, and we want to reward you for it. By signing up to be a Lucille Roberts Cheerleader you can earn points every time you share our blog posts with your friends on Facebook, Twitter, Linkedin and Myspace. Want to earn more points? Sign your friends up to be cheerleaders! The bigger the squad, the louder the noise! Top 3 Cheerleaders at the end of January will win: 1stPrize: A Gym Bag Stocked with Goodies! 2ndPrize: iPod Shuffle 3rd Prize: 6 months free What are you waiting for? Visit our blog for more information on how to sign up, spread the love and win!