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Helping women look and feel great since 1969! We're bringing you the best workouts, recipes and fitness tips we (and the internet) has to offer!
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May 2013 Newsletter
Available at your club's front desk or online here.You can also check out past issues if you've missed any here.
LR Cheerleading Squad!
Are you a Lucille Roberts Cheerleader? It's not too late to sign up for March and we'll be giving away:
* Gold: Fully Loaded Beach Bag *
* Silver: $50 Visa gift card *
* Bronze: 6 months free! *
Check your status here! And if you're not a cheerleader, what are you waiting for? Sign up today!
Lucille Roberts Radio
Lucille Roberts Radio is here and it is amazing. Listen now!
Workout With Dr. Emily!
Looking for a great workout to do at the gym or at home? Check out our videos from Dr. Emily on Youtube!
Live Rite Shake Of The Month: Grapefruit Paradise
Find more great shakes here!
Recipe Of The Month: Broccoli Stuff Chicken
Find more great recipes here!
Your BMI and BMR Guide!
When you first start working out you should learn your BMI and your BMR. We'll help you figure out what those letters mean and how they can help you here!
- Begin by standing with a BOSU about 1 foot in front of you, dome-side up.
- Lunge forward with your right leg, planting your foot on the top of the BOSU.
- Dip left knee so it is about 3 inches from the floor.
- Push through your right heel and return to start position
- Switch legs and repeat move.
- To intensify the exercise, hold dumbbells in each hand at your sides.
- Do 12 reps, 3 sets in total, alternating legs during the exercise.
- Place BOSU, dome-side up, on the ground
- Sit on the BOSU with hips slightly forward
- Slowly raise legs and lean back slightly to form a “V” position with your torso and thighs.
- Keep your back straight and abs contracted throughout the entire exercise.
- Lift your arms out in front of you and hold position for 30-60 seconds.
- Repeat move 4 times, trying to hold your position for a longer amount of time each rep.
- Begin with the platform side up on the BOSU.
- Start at the top of a pushup position, hands gripping the edge of the platform, feet hip-width apart, with your body straight and parallel to the floor.
- Jump feet forward to your hands, stand up straight and extend arms to lift BOSU over your head.
- Reverse the move by squatting down and bringing the BOSU (dome-side) to the ground.
- Jump feet out back to start position. This is one rep.
- Do 10 reps, 3 sets.
- Start by standing on the ball-side of the BOSU, with feet hip-width apart.
- Slowly lower yourself down into a squat, extending your arms out in front of you for balance.
- Push through your heels and rise to start position.
- Engage your abs throughout the exercise for stability.
- To intensify the move, hold dumbbells in each hand, keeping arms at your sides throughout the exercise.
- Do 12 reps, 3 sets
- Begin with the dome side up on the BOSU.
- Start at the top of a pushup position with both hands on the ball shoulder-width apart, arms straight, and legs hip-width apart.
- Lower left forearm down to rest on the ball, and then bring right forearm down to assume a plank position.
- Reverse the move, pushing up first on the right arm and then on the left to come to the top of a pushup position. This is one rep.
- Repeat the move, alternating which arm you bring to the forearm position first.
- Do 10 reps, 3 sets
