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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!
So True. Better to just keep going than to stop and have to start over.
Note: this only applies to whole fruit that has not been cut up yet.
Great way to remember what goes where and to preserve your food longer!
Not sure how to use the cardio equipment at the gym? Don’t sweat it!
Watch this tutorial on how to get started on the elliptical, treadmill, and stationary bike and you’ll be a pro!
Looking for a quick total body workout that will blast fat and get you toned abs, toned legs and toned arms? Give Dr. Emily’s High Five a try!
High Five (5 exercises – 5 reps – 5 sets)
-Tricep Pushups
-Jump Squats
-Burpees
-Elbows to Knees/Situp
-Get Ups
Tone Your BLT (butt, legs, tummy and arms) with this Triple Threat workout!
- 10 Pushups
- 10 Squats/Squat Jumps
- 10 Situps
Do as many rounds as you can!
Burn belly fat and tighten those abs with the Ladder workout from Dr. Emily!
Do 10 burpees and 10 situps… then 9 burpees and 9 situps… then 8 burpees and 8 situps… etc. all the way to 1.
If you have the strength, do the whole ladder again from the top!
For an advanced workout, start your ladder at a higher number!
- 8 Surrenders
- 8 Burpees
- 8 Pushups
- 8 Glute Bridge
- 8 Situps/Elbow to Knees
Not tired yet? Do it again!
Wonder Woman Workout:
Burn body fat with this total body workout!
If you’re advanced: 20 reps, intermediate: 15 reps, beginner: 10 reps.
We’re going to do four rounds.
- Squat to Shoulder Press
- Jump Step/Walk Step
- Surrenders
- Burpee/Walk Out
- Planks
Even 15 minutes a day will change your mood and change your life!
- 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.
