Exercise of the Month

Split Squat

A great unilateral and lower-body exercise, the Split Squat is perfect for clients at all fitness levels. This exercise will increase your lower-body strength, improve hip strength and stability—and also test your core strength and trunk stability.

  1. Begin with both feet together and your arms relaxed by your side. For beginners, start by performing this exercise with body weight only. For an advanced version, you can add dumbbells or a weighted barbell.
  2. Take a big step forward with your dominant leg, assuming a staggered stance. Check to make sure your feet are positioned straight ahead and maintain good posture throughout the movement.
  3. Bend your front knee and lower into a lunge position, where your front knee is directly over your ankle and your thigh is parallel to the ground. Be sure to keep your front knee behind your toes.
  4. Once your rear knee is about one to two inches above the ground, drive through your rear heel to extend your hip and knee up to the starting position.
  5. Repeat this movement for 12-15 repetitions and then repeat with the opposite leg.

Please remember that safety should be your first priority when working out. If you are a beginner, please ask one of our Fitness Specialists to help ensure proper form.

For more exercise tips, schedule a session with one of our Personal Trainers by contacting Kristina Wrezel at (847) 535-7038 or kwrezel@nm.org.

Special Promotion

Blood Glucose Screenings

JUNE 2017

Complimentary screenings will be conducted in the lobby. more >

Facility Notes

Club Renovations

JULY 24 TO AUGUST 20, 2017

Much anticipated renovations to the club will affect some of our facilities. more >



SEPTEMBER 10, 2017

Join us for our third 5K run and 1 mile run/walk through the Middlefork Savanna this fall! more >

Breaking the Nighttime Snacking Habit

JUNE 26, 2017
Join Christina Tamhane, RN, BSN, CDE for tips and strategies to combat nighttime snacking! more >

Group Exercise Substitution Schedule

Substitution list for the week of
June 26, 2017 >

Fitness Tips

The Buzz on HIIT >

Exercise of the Month

Split Squat >

Pilates Tip of the Month

Pilates for Weight Loss >