Salina Community Center Super Set-July 6th

Do sets of 10 for each exercise without rest between exercises. Complete 3 sets, taking a quick drink break between sets, but not too long, you want to keep your heart rate up the entire 20 minute workout. Time yourself, this will encourage you to push yourself to do it a little faster on another day when you need a quick, all-over body, fat burning, workout.

1. 10 sumo pushups: Following each pushup twist core slightly as you lift one arm shoulder height, alternate from left to right. Can also be done with knees bent if you wish, or on elbows if you have weak wrists. For an extra challenge try elevating feet on a chair.

2. 10 side lunge, hop: side lunge right, hop up with left leg strait and right knee bent into chest, repeat alternating left and right.

3. 10 super girls: get into plank position, extend one arm and the opposite leg so that your

body from your toes to your finger tips is one straight line. Make sure to keep your abs tight and don't drop your hips. Switch the arm and leg counting each as one rep. You can do this

exercise on your elbows if you have weak wrists, or you can do this on your knees until you develop the core strength and balance needed to do it correctly. When done correctly you will feel the muscles working in your core, shoulders, arms and legs. I am always amazed at the amount of cardio. endurance it requires.

4. 10 crab to bridge kickers: start in crab position kick right leg, rotate around into a bridge and kick the same right foot, return to crab position

repeat kicking the left leg. Each set of crab and bridge kick represents one rep.

5. 10 sumo squat jumps: standing in a wide stance with your knees and toes turned out at a slight angle. Protect your

knees by making sure that your knees never come out over your toes. Keeping your shoulders back and chest high, slowly bend your knees, and lower your body, springing off your toes, jumping back into starting position.

Fueled by Access

For the past four years I have been vacationing with this same group of friends. We run the Wasatch Back together each June. For me it's a chance to challenge myself physically, while I get a much needed mental break from my regular responsibilities. Most women require a little girl time. My girl time is Ragnar Relay one weekend a year. Along with running, we talk, laugh, cry, eat, and sometimes sleep. Our team ran a 190 mile course from Logan to Park City over beautiful mountain passes, and through quaint little towns. This amazing feat was accomplished with the aide of several Melaleuca products. Pain-a-trate for before and after the run to sooth sore or tight muscles, Sustain to keep us hydrated, and replace electrolites lost from sweeting, and of course AccessBars and Shakes to fuel our runs and prevent soreness.

I have often thought some of you would like to participate, so Ragnar 2012 will be a team of Lets Get Fitt, Melaleuca customers. I will register a team as soon as I have 12 interested team members (entry fee is $100 each). We only have a few weeks to register a team, the race always sales out in just a few weeks, so call your friends and call me to reserve your spot now. For those who have never done this type of thing before, you can do it, I will help you prepare. I would love to have you join us. I promise it will be fun!

georgia 801-885-1111

Grandma Georgia (that was my great grandma's name)

Today I will become a grandma. While I am so excited to add a beautiful little girl to our family, I am also struggling will the entire grandma concept. I knew it would happen one day, I just didn't think it would come so quickly. Thanks to this lifestyle I adopted almost three years ago I will be a healthy, active, grandma. I get excited thinking about all the adventures ahead, having a strong healthy body will make those adventures, possible. If you would like a review, or a first look at this lifestyle I am speaking of join us for a free class.

Three free classes offered this week:

Wed. June 22nd- 7 p.m. Palmer Residence 1246 W. 3420 N. Pleasant Gr.

Thurs. June 23rd- 8p.m. Roy Complex Lobby 2150 W. 4700 S. Roy

Fri. June 24th- 7 p.m. Palmer Residence 1246 W. 3420 N. Pleasant Grove

Thanks Cindy for hosting another amazing food class!

Recipes:

Luanne's Chicken Veronique Salad

Oatmeal Waffles

Vegetable Bacon Quiche

Steel Cut Oatmeal

Luanne's Chicken Veronique Salad

4 (6 oz.) cooked chicken breast (cooled and cubed)

1-2 T. dry tarragon (to your taste)

3 T. fat free sour cream

3 T. low fat mayonnaise (I like the kind made with Olive oil)

1/2 oz. pecans (about 8 pecan halves)

1 1/2 c. washed, whole, purple grapes

Top with fresh Tarragon

* bake chicken with sliced onion, lemon, and 1T. of butter at 350 for 45 mins. turning once after 20 mins. of baking. Cool, and cube chicken, throw out lemons, you can chop baked onions and add to salad if desired. Mix remaining ingredients together, stir into cooled chicken, and chill. Can serve over lettuce greens or in a low carb./ high fiber pita or wrap. Or eat with whole grain crackers.

* Chicken salad divided into 8 (3/4 c.)servings = 18 g. protein, 4g. carbs., 3g. fat, 130 Calories

Last night's Super Set Workout in Roy

It was great to see the progress of our members in Roy. They are losing fat and gaining muscle together. For those who couldn't make it out, I am posting our workout. The body responds best (more fat burn) when you break up your regular routine and shock it with something new, at least once every two weeks. I also recommend getting on my body fat scale to check progress and adjust calories at least once a month. Losing weight at the expense of losing muscle, slows down your metabolism. As you gain muscle, calories must be increased to support new muscle growth, for weight loss to be maintainable. If you are not able to attend a group class, call to set up an individual check up. I would love to help you plan for, and monitor your success, on your road to better health, fat loss and muscle development.

This workout is a cardio workout designed to target your lower body. Time yourself and move as quickly from one exercise to the next as possible. The next time you do it try to finish it in less time. Last night we got to the top of the set in about 13 min. it took us almost 10 ten mins to work back down. There was one exercise I didn't like so I changed it, which will change the time a bit.

This is an add on workout do exercise (#1) (#1 and #2) (#1 #2#3) (#1#2#3#4) (#1#2#3#4#5)

get a drink and take a quick breather, now work backwards and take away one exercise each time until you end with #1 the way you started.

Work hard, Make it Hurt so Good! ( I will add pictures as soon as my husband gets home and can take them. I'm taking applications for a body double ha,ha)

Exercise #1) 30 slow, controlled bicycles

Exercise #2) 10 deep squats (remember your breathing technique for making a flat belly)

Exercise #3) 10 surfer, jump, power ups

Exercise #4) 10 right lunge jumps (right leg back) 10 left lunge jumps

Exercise #5) 5 x 3 Mat jump overs with 1 mat straddled pushup