New Life Total Fitness

10/10/2025

10/09/2025

Duration: 7 Weeks
Workouts per Week: 3
Goal: Go from little to no running experience to completing a 5K just in time for the Louisburg Turkey Trot!

Week 1

Goal:Build a base and get comfortable moving.

Workout 1: 5-minute brisk warm-up walk, then alternate 60 seconds jogging and 90 seconds walking for 20 minutes.
Workout 2: Repeat the same structure — focus on steady breathing and good posture.
Workout 3: Same as above, or extend the final jog to 90 seconds if feeling good.

Week 2

Goal: Increase jogging intervals slightly.

Workout 1: 5-minute warm-up, then alternate 90 seconds jogging and 2 minutes walking for 20 minutes.
Workout 2: Repeat, or slightly increase the final jog to 2.5 minutes.
Workout 3: Same as above — aim for consistency.

Week 3

Goal: Begin combining shorter and longer jogging intervals.

Workout 1:5-minute warm-up, jog 90 sec / walk 90 sec / jog 3 min / walk 3 min (repeat once).
Workout 2:Repeat, or increase the 3-minute jog to 4 minutes.
Workout 3: Same as above with focus on steady, controlled breathing.

Week 4

Goal: Build endurance with fewer walking breaks.

Workout 1: 5-minute warm-up, jog 3 min / walk 90 sec / jog 5 min / walk 2.5 min (repeat once).
Workout 2: Repeat, or jog 5 minutes consistently.
Workout 3: Add a final 2-minute jog if feeling strong.

Week 5

Goal: Start feeling like a runner — longer consistent jogs.

Workout 1: 5-min warm-up, jog 5 min / walk 3 min / jog 5 min / walk 3 min / jog 5 min.
Workout 2: Repeat, or try jogging 8 minutes with 3-min walk breaks.
Workout 3: Alternate 8-min jogs with 3-min walks for a total of about 30 minutes.

Week 6

Goal: Prepare for continuous running.

Workout 1: 5-min warm-up, jog 10 min / walk 3 min / jog 10 min.
Workout 2: Repeat, or increase to jog 13 min / walk 2 min / jog 8 min.
Workout 3:Jog 20 minutes straight if ready.

Week 7

Goal:Run your first full 5K!

Workout 1: 5-min warm-up, jog 25 minutes (no walking).
Workout 2: Repeat or jog 28 minutes if possible.
Workout 3:Jog 30 minutes continuously — you’re race ready!

* Always start with a 5-minute brisk walk warm-up.
* Stretch after each session.
* Stay hydrated and track your progress.
* Remember: consistency beats perfection — just keep showing up!

RRaynor Realty - NC

10/09/2025

Ready to trot this Thanksgiving?
New Life Total Fitness is here to help you go from couch to 5K finisher in just 7 weeks with our Couch to 5K Training Plan!

Whether you’re brand new to running or just need some structure to get started — this simple 3-day-per-week plan will get you across that Louisburg Turkey Trot finish line feeling strong and confident!

What’s included
✅ 7-week progressive plan
✅ 3 guided workouts per week
✅ Beginner-friendly pacing
✅ Built for walkers, joggers, and first-time runners

📅 Race Day: November 28th at 8 AM
🗓 Early Registration Ends:October 15th
🚪 Registration Closes: November 27th

How to sign up:
Follow the link posted below or come into New Life Total Fitness and join our team!

Let’s train together, stay consistent, and make this your healthiest (and fastest) holiday season yet!



https://runsignup.com/Race?raceId=187817&fbclid=IwY2xjawNUnDBleHRuA2FlbQIxMABicmlkETF3Nk1lZFY2S1Q3VXdNVjRSAR7JsIQR5D9rrd6RqDyW7-VCQv-ciiCFhPJ-1xDCK6h4mS9rlis4f-q-d1KQRw_aem_4NrouBqFQI1eEADrOXfqvQ

10/03/2025

Uncle Sam has spoken… We want YOU to register for the Louisburg Turkey Trot!

Patriotism isn't just for July! Kick off your Thanksgiving morning with a run (or walk!) that’s all about family, community, and giving back. Proceeds support Care and Share and The Help Center NC, organizations who are helping feed local families. Early bird registration will end October 15, so register now!

Sign up at: https://runsignup.com/Race/NC/Louisburg/LouisburgTurkeyTrot

09/11/2025

09/02/2025

New Roman chair arriving Thursday!

09/01/2025

08/18/2025

Raynor Realty and New Life Total Fitness are excited to announce that registration is LIVE for the inaugural Louisburg Turkey Trot 5K happening Thanksgiving Morning! 🦃👟

Start your holiday with family, friends, and a run before the big meal. Proceeds from the race will go to support Care and Share and The Help Center NC, two amazing organizations making a difference right here in our community! We can't wait to see you there!

Secure your place today and make this Thanksgiving one to remember!

https://runsignup.com/Race/NC/Louisburg/LouisburgTurkeyTrot

08/06/2025

🏃‍♂️🍂 Get ready to lace up your sneakers and join us for the inaugural Louisburg Turkey Trot 5k hosted by Raynor Realty & New Life Total Fitness on Thanksgiving morning! 🦃

Run, jog, or walk to support our community by raising funds for Care and Share and The Help Center NC, two local food banks making a difference one meal at a time. ❤️

📅 When: Thanksgiving Day- November 27, 2025
📍 Where: Downtown Louisburg
✅ Registration: Opens soon—stay tuned for details!

Let’s kick off the holiday season with fitness, fun, and giving back! 🙌 Follow us for updates and share to spread the word!

New Life Total Fitness

07/24/2025

🔥💥IT’S GO TIME — THE WODS ARE LOCKED IN!💥🔥

September 13th is going to be ELECTRIC at New Life Total Fitness as we throw down for WOD FOR INCLUSION with 3 unforgettable workouts! These aren’t just workouts — they’re a movement for a mission, and EVERY rep helps send our NC Special Olympics athletes to DISNEY WORLD! 🌟🏋️‍♀️🎉

Here’s what YOU will conquer:

🏁 WOD 1: SHOWTIME
It’s YOU vs. THE CLOCK ⏱

Start with a timed 0.5 mile run
Then crush 21-15-9 of:
🔹 Pike Push-ups
🔹 Butterfly Sit-ups
Finish with another 0.5 mile run
💥14-minute time cap — let’s see who brings the gas from start to finish!
💪 WOD 2: THE HAUL
This is raw power and strategy 🔩

You’ve got 5 minutes to carry as much weight as possible across a 65-ft lane
Each trip must be UNBROKEN
Total weight carried = your score
STRONG back, STRONG mind — now HAUL it like a champion!
🔥 WOD 3: THE FINAL COUNTDOWN
This is the grand finale — your full-body grit test 💯
FOR TIME (15 min cap):

30 Deadlifts
30 Pull-ups (assistance options available)
30 Hanging Knee Tucks
30 Kettlebell Swings
30 Burpees
This is where we empty the tank and finish STRONG! 👊
📣 Divisions: Men’s & Women’s, and YES — modified options will be available for ALL fitness levels!
📅 Depending on turnout, we’ll run in heats — your workout times will be assigned so you know when to GO!

💥You don’t have to be elite to compete — you just have to show up with heart.

Let’s lift, run, jump, and sweat with PURPOSE. Every rep you do helps send an athlete to the national games.
Let’s go BIG, NLTF! 🙌💪

Raynor Realty - NC Louisburg Nutrition Louisburg Recycling LLC Steven King

07/24/2025

🚨MARK YOUR CALENDARS — SEPTEMBER 13TH! 🚨

We are PUMPED to announce that New Life Total Fitness is partnering with the NC Special Olympics for an unforgettable fundraiser: WOD FOR INCLUSION! 💪🔥

Join us for an epic 3-workout challenge that will test endurance, strength, and determination — open to ALL FITNESS LEVELS! Whether you're a seasoned athlete or just starting your journey, YOU belong in this community event.

Counties across North Carolina have already raised generous funds — now it's OUR turn to step up and show out. Let’s rally together and represent our town the NLTF way!

👉 Scan the QR code to get started
1️⃣ Click “Donate”
2️⃣ Fill out your info
3️⃣ Select “New Life Total Fitness” as your team
Your donation = your ticket to participate 🙌

✨ Every dollar goes directly toward helping Special Olympics athletes make their way to DISNEY WORLD for the national games! ✨

Let’s pack the house, move with purpose, and make a difference. 💥
We’re not just working out — we’re working for a cause. Let’s do this, NLTF fam! 💯

Workouts will he listed on the next post!



Raynor Realty - NC Louisburg Nutrition Louisburg Recycling LLC Louisburg Fire Department Town of Louisburg Franklinton Community Information Steven King

07/22/2025