Ladies,

This is not only for our many new members but also for members that have been with us for awhile....Luna has so many "extras" that come with your membership that it can be easy to forget! So here they are..........

*FREE QUARTERLY ASSESSMENTS - Did you know that you can choose to do your assessment as a stretch, Pilates, TRX, kettlebells, kickboxing, free weights, machines or use it for a nutritional consultation! Go to the front desk and they will schedule it with the appropriate trainer depending on your needs.

Ladies,

Basil Metabolic Rate or BMR is the number of calories your body needs to function at the most basic level. As everyone has a different metabolism, each person will have a different calorie allowance which is calculated based on your BMR.

Here's a simple formula you will be able to use to calculate your BMR and identify the amount of calories you should be eating in a day.

BMR = 655 + (4.35 x weight in lbs) + (4.7 x height in inches) - (4.7 x age in years)

Ladies,

Those of you that run...whether it be outside or on the treadmill....the repetitive motion of running is bound to cause tight spots. A way to beat those aches is a stretch then soothe strategy. Before you run, do 3 minutes of dynamic stretches like walking lunges Followed by a 2 minute light jog. Once you've finished with your workout, grab a foam roller and slowly iron out your muscles with the following moves described below. Sometimes you may want to let someone else stretch you and you can always schedule an appointment for stretch with myself, Skye or Emily! ;-)

Hi ladies!

Here's a very tasty pasta dish that weighs in at 412 calories. It's vey easy to make and about 20 min cook time.

It makes 4 servings so don't eat the whole thing!

Ingredients:
8 oz of penne pasta
1/2 lb of med shrimp, peeled, deveined and tails removed
2 tablespoons of olive oil
1 garlic clove, thinly sliced
1/2 med onion, thinly sliced
1/2 med head fennel, quartered, cored and thinly sliced
1/4 cup white wine
3 large tomatoes, quartered and crushed or should I say smashed
1/4 cup of roughly chopped pitted green olives
1/4 cup feta, crumbled

Ladies,

In a nut shell, without exercising, much of the weight you lose will be muscle, not fat, and your metabolism will slow. To lose fat, you’ll need to add more exercise to your weight loss program. Try increasing your workout routine to at least 3 days per week for 1 hour each day. Aim to get your heart rate into that cardio fat burning zone of 60% - 70% of your maximum heart rate (max heart rate = 220 - your age) for at least 30 minutes each workout and do a variety of strength training exercises.