Volume 2 / Issue 8
EAT LESS CRAP
C - Carbonated drinks
R - Refined sugars
A - Artificial sugars and colors
P - Processed foods
EAT MORE FOOD
F - Fruits and veggies
O - Organic lean proteins
O - Omega 3 fatty acids
D - Drink water!
By doing your best to remember
and follow this simple advice, advocated originally by fitness gurus
Heidi and Chris Powel of ABC’s
Extreme Weight Loss, you will be
well on your way to health!
Happy August everybody! We here at the Royalty Athletic Club hope you’ve
all been enjoying the hot summer days to the fullest! Let’s give ourselves one
final push to get back in the best shape possible by September. The Royalty
Athletic Club has everything anyone needs to succeed in doing this. Here are
a few tips on how to challenge yourself and your body and get into the best
shape you can.
• Drink AT LEAST 8 (8 ounce) glasses of water a day!
• Eat clean. This mean no sugar (real or artificial), no WHITE bread or
pastas, and no alcohol.
• Work out daily with one day a week for rest and recovery.
• Eat 5 or 6 small meals a day.
• Try getting at least 8 hours of sleep a night.
• Make sure that you are incorporating both cardio and strength training in
with your daily workouts!
If you follow these few tips and tricks, you’ll be amazed at the results in a short
period of time!
The only bad workout is the one that didn’t happen. –Unknown
EXERCISE OF THE MONTH: Shoulders
15% Off HERBALIFE
Hair, Skin, and Body Care
Products Through 8/31/14!
August’s exercise of the month features exercises for the shoulder group. The
shoulder muscles are rather small and must be exercised to prevent injury.
Don’t start out using heavy weights that strain the muscles, but do choose
something heavy enough for a challenge. To perform shoulder exercises,
choose 2 different moves and do 3 sets of 12 repetitions 2 times a week.
For work on a machine, try using the seated shoulder press. Sit in
an upright position after choosing a weight that you think is right for
you. Choose between the two grips, and press hands up above the
head keeping your wrists over the elbows and arms moving parallel to the body at all times. Return to start position and repeat 12 reps.
Royalty Athletic Club
138 Main Street
Gorham, NH 03581
(603) 466-5422
For work with free weights, try a barbell upright row. Stand with feet shoulder
width apart. Grasp the barbell (or two dumbbells) with palms facing down
(overhand Grip). Your arms should hang down in front with elbows slightly
bent. Raise weight by pulling your elbows toward the ceiling and pull weights
to chest level, under the chin. Return to start position and repeat 12 times.
www.RoyaltyInn.com/Royalty-Athletic-Club/
MEMBER NOTES
EAT FOR HEALTH
Payment Plans
SUMMER SALSA!
‣ Just a friendly reminder to anyone
who is interested in a yearly, or 6
month membership that doesn’t
require a lump sum payment. We
offer a couple of different payment plans to fit your financial
budget. Stop by the front desk
to see what we have to offer. As
always, our yearly members get
10% off pro shop items!
This fruity, spicy salsa is great on just about everything. Use it for tortilla
chips, barbecued chicken, fish or meat, or as a delicious side.
Pool
• We would like to thank all our
members for their support and
understanding while the indoor
pool was under renovations. Utilization of the outdoor pool for
Aquasize classes and for personal exercise seemed to work well
for many members. We value
your membership and were very
pleased with the outcome and
positive reaction of all of our pool
users. Thank you for making the
closing of the pool such an easy
transition!
Attention Chalk Users!
‣ Left over chalk on rugs and black
mats in the weight room is VERY
difficult to clean up. Please be
courteous while using chalk and
refrain from creating a mess.
We would like to avoid banning
chalk usage here and can do
so if everyone does their part to
keep the dust in the garbage can.
Thank you!!
FIND US ON FACEBOOK
www.facebook.com/
royaltyathleticclub
Ingredients
2 Mangos (peeled, seeded and
chopped)
2 small peaches (pitted & cubed)
4 tomatoes (chopped)
½ white onion (diced)
1 red pepper (diced)
1 yellow pepper (diced)
1 cup of fresh diced pineapple
½- 1 cup of chopped cilantro
1 clove of garlic (chopped)
2 tablespoons lime juice
1 teaspoon salt
2 tablespoons white sugar
½ cup water
Preparation
Place the mango, peach, tomato, onion, peppers, pineapple and cilantro in
a mixing bowl. Stir in the garlic lime juice, salt, sugar and water. Cover and
refrigerate at least one hour before serving.
Don’t work hard because you HATE your body,
work hard because you LOVE it! –Unknown
EMERGEN-C
Stop by the front desk for a free sample of Emergen-C. This great product
features essential nutrients, including 1,000 mg of vitamin C and other
immune supporting antioxidants zinc and manganese, 7 B vitamins to enhance energy naturally, and electrolytes to replenish post-workout! Haven’t
tried it yet? There’s no excuse not to now! So, what are you waiting for?
15% Off HERBALIFE Hair, Skin, and Body Care Products Through 8/31/14!
HERBALIFE Product of the Month
WEIGHT MANAGEMENT PROTEIN BARS
Having trouble breaking away from snacking midday or late evening? You’re not alone. Most people who snack tend to do so
in these two time frames. Cut cravings for snacks by building
and maintaining lean muscle with HERBALIFE’s protein bars.
Whether you’re looking for a snack, or a boost of energy before
a big workout, these bars have what you are looking for! The Protein Bar
Deluxe has 10g of protein to keep you feeling full and satisfied while sustaining energy for the day. Each bar is just 140 calories and has ZERO artificial
sweeteners! Stop by the front desk to purchase your protein bar now! We
have several different flavors for you to choose from!
www.RoyaltyInn.com/Royalty-Athletic-Club