Sample Workout Programs

 Below are a few sample workouts to get you going.  Remember, everyone is different.  Everyone’s goals are different, as are the paths to reach them.  Your best bet is to contact us directly so we can personalize a plan.  Click on the link at the bottom of this page for more information on virtual training.  Feel free to follow some of these if you prefer.  Remember to always consult with your doctor prior to attempting any new exercise routine.  Since each workout listed below will have a different goal to it, make sure you pick the ones that work best within your workout routine and lifestyle.

Before you begin any workout, you should warm up with a progressive walk to jog to get your body warm.  End with a 5 minute cool down walk, and then stretch.  There is a basic stretching package at the bottom of this list.  At the very least, you should stretch the major muscle groups worked in the workout.

Cardio Interval Program 1

Progressive Strength Workout 1

Progressive Strength Workout 2

Progressive Strength Workout 3

Strength/Cardio Interval Workout

Basic Full Body Strength Program

Basic Full Body Superset Strength Program

Basic Post Workout Stretching (Lower Body)

Basic Post Workout Stretching (Upper Body)

Click here for our virtual training program.

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• Tip of the Month

  May 2012

  A Healthier BBQ

  Main Courses-

  ½ Rack Ribs- 550cals, 37g fat. Chicken w/Skin- 450 cals, 36g fat. Chicken w/o skin- 330 cals, 15g fat. Grilled Filet (6 oz.)- 400 cals, 20g fat. Plank Salmon- 260 cals, 15g fat. BBQ Chicken Breast- 180 cals, 3g fat. Chicken Kabob- 140 cals, 6g fat. Cheeseburger- 470 cals, 23g fat. Hamburger- 330 cals, 16g fat. Turkey Burger- 300 cals, 11g fat. Hot Dog- 260 cals, 15g fat.

  Sides-

  Mac n Cheese- 400 cals, 3g fat. Potato Salad- 200 cals, 13g fat. Cole Slaw- 160 cals, 11g fat. Chips (2 oz.)- 300 cals, 20g fat. Grilled Clams (10)- 140 cals, 2g fat. Corn on the Cob- 120 cals, 2g fat. Fruit Salad- 100 cals, 0g fat. Grilled shrimp (8)- 50 cals, 0g fat. Grilled Pineapples- 50 cals, 0g fat.

  Drink Choices-

  Frozen Margarita- 325 cals.  Gin and Tonic- 200 cals.  Margarita on rocks- 170 cals.  Beer- 105-175 cals.  Light Beer- 55-85 cals.  Soda (12 oz.)- 150 calories.

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• Recipe of the Month

  May 2012

  Banana Raisin French Toast

  Nutrition Per serving:

  Calories: 318. Carbohydrates: 58g. Fat: 5g. Protein: 13g.

  INGREDIENTS:

  1 ripe banana, peeled

  2 teaspoons frozen orange-juice concentrate

  4 slices cinnamon-raisin bread

  2 large egg whites

  1/4 cup nonfat milk

  1/4 cup nonfat or low-fat plain yogurt

  1 1/2 tablespoon maple syrup, or honey

  1 teaspoon butter, divided

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