Classes are FREE and we’re offering a Swing into Spring Personal Training Special …12- 30 minute sessions for only $370.

Prizes will be awarded in 3 Different Age Groups.

See the front desk to sign up. You must have an official “challenge card” to participate .

LET’S GET SWINGING!!!!

January 9—March 30

MONDAY—FRIDAY

5:30AM—6:30AM

Stop by or call the front desk at 512-418-9399 to sign up or ask for more information.

ALL FITNESS LEVELS WELCOME.

You’ll find that working out has never been MORE invigorating!

Boot Camp is all about gaining strength, reducing fat, increasing flexibility and feeling great!

Doors open at 5:20am every day. All that’s needed is a water bottle, sweat towel and a winning attitude.

Move it to lose it 2010 sign up 2

Don’t let the TEMPTATIONS of the holidays DESTROY all you’ve worked for. Stay on track with our HOLIDAY COMBAT BOOT CAMP. Statistics show that Americans can gain as much as 15 pounds over the holidays…don’t be one of THEM!!

Stop by the front desk at the North Club to sign up or ask for more information.

10 WEEKS OCTOBER 10—DECEMBER 17TH 

MONDAY—FRIDAY 5:30—6:30AM at the North Club

ALL FITNESS LEVELS WELCOME.

Holiday Boot Camp 2011 Flyer 3[1]

PLF Bellydance Intro Flyer

Click here for more info: 31 Day Group X Challenge flyer

Get Ready for SUMMER with our 12 WEEK “Boot Camp Beauties” Challenge

March 28—June 17, 2011       Monday—Friday  5:30AM—6:30AM

Cost is $870 and payments may be made with 3 post dated payments if needed.
 
12 Week Challenge welcomes all fitness levels. Strength, Cardio, Nutrition and Fun will all be emphasized.

Sign up by March 25th at the North Club front desk. Email Veray Wool with any questions: vwool@premiereladyfitness.com

Here are four things women tend to skip that can deliver serious results.

1. High-intensity training.

All that time coasting on the elliptical at a comfortable pace probably hasn’t done much for your body, says Panama-based trainer Belinda Benn, creator of the Breakthrough Physique home fitness system. In fact, the biggest mistake women make in their training is not exercising with enough intensity, she says.

High-intensity interval training, or HIIT, is typically a 10- to 20-minute workout that alternates short, intense bursts of activity with moderate-exertion recovery periods. “High-intensity interval training  is the best way to improve your overall fitness, burn fat, and stimulate your hormones for a stronger body,” says Benn.

How to tell if you’re training hard enough? Look to your body for clues, Benn says. Good indicators are sweating, increased heart rate, and lactic acid production (i.e., feeling the “burn”) during exercise. Moderate muscle soreness for up to a few days post-workout is also a good sign. “If you feel nothing,” Benn says, “you probably didn’t work out hard enough.”

2. Heavier lifting.

For most women, a typical weight-training session equals light dumbbell exercises, says Toronto-based strength and conditioning specialist Craig Ballantyne, creator of the Turbulence Training Program. But doing fewer reps with more weight—say, 8 reps per set with a 15-pound dumbbell, instead of 15 reps with an 8-pound one—will burn more fat, he says. Lifting heavier will also increase your strength and muscle definition.

Start by swapping out your normal weights for slightly heavier ones, and gradually work your way up.

3. Upper body workouts.

Women tend to store body fat around the waist, hips, and thighs, so that’s where they typically focus their exercise efforts—neglecting their upper bodies, Benn says.

But you can’t spot-reduce fat, and sticking with what’s easy can stunt your progress, says Benn. Because you may feel weak while attempting pull-ups for the first time, Benn suggests doing the hard stuff at the start of your workout, “when you’re freshest and feeling mentally strong.”

“Focusing on underdeveloped muscles will improve the contours of your body,” Benn says.

4. Training with a barbell.

Think barbells are synonymous with back-breaking chest presses? Not so. “You can do a tremendous workout just with a barbell,” Benn says. “If you’re holding a bar rather than using two separate weights, it forces you to get your body  in sync.”

Barbells are great for both upper- and lower-body exercises. Balancing one across your shoulders while doing squats, lunges, or walking lunges helps develop posture and balance, Benn says.

If you’re flirting with a barbell for the first time, go as light as you need to. Even 10 pounds is a good start.

Bonus tip:

If you’re worried you’ll bulk up with any of these exercises, consider your body type. Benn says women generally fall into two categories: those who build muscle easily, and those who don’t. If you build muscle easily, she suggests emphasizing high-intensity exercises. If you develop muscle slowly, you’ll benefit from spending more time on heavy lifting.

By Chelsea Bush, US News as published on Yahoo.com

1. People who drink sodas instead of healthy beverages (think low-fat milk and pure fruit juice) are less likely to get adequate vitamin A, calcium, and magnesium. What’s more, soda contains phosphoric acid that depletes calcium and magnesium. These two nutrients help keep your immunity operating at peak efficiency.

2. Sodas containing high-fructose corn syrup also contain high levels of free radicals linked to tissue damage, the development of diabetes, and diabetic complications.

3. Plastic soda (and water) bottles contain a toxic chemical called bisphenol A (BPA) that can leach from bottles into soda…into you. Emerging evidence links BPA to a myriad of maladies, including immune system depression. Public health experts recommend that we protect children from exposure to products containing BPA-especially those they consume or use every day.

4. Diet soda actually contributes to weight gain. A study of 1,550 people concluded that people who drink diet soda have a 41 percent increased risk of being overweight or obese-for every can or bottle they drink per day! Turns out, any sweet taste signals body cells to store fat and carbohydrates, which makes you hungrier. Sweet tastes also promote insulin release, which blocks your body’s ability to burn fat. The hard truth: No published study has ever proven that drinking diet soda will help you lose weight.

From Kitchen Cabinet Cures as published on Shine @Yahoo

Weight Watcher Meetings Held every Tuesday 6.30pm at Premiere Lady Fitness South. The first meeting will be held Tues 5/25/10 at 6:30pm. Please arrive promptly to register. The 17 week program costs $186.00 and it can be paid in 3 payments of $62.00 by check, May 25th, June 25th and July 25th 2010. If you pay by credit card then it has to be paid in full on 5/25/10.

It includes e-tools and we have the flexibility of being able to attend any other weight watchers meetings all over the world.

However, this is an exclusive in-house program to Premiere Lady and no other Weight Watchers member can attend our clubs meetings. If you are already a member elsewhere then you would have to cancel your existing membership and register with us to attend our meetings.

New members can join our weight watchers group at any time and will pay a pro rated portion of the fee. The program can be renewed if you haven’t reached your goal by the end of the 17 week course. When you have reached your goal weight you will get a lifetime membership and can still continue to attend the meetings without cost.

Please call Debbie at PLF to register (512) 707-7700