• Home
  • About
  • Blog
  • Contact/Pricing
  • Testimonials
Fitness for You Personal Training

Practice

12/30/2016

0 Comments

 
Written by Mary Ellen Coffey
​
Do you know how when you practice something a lot you get really good at it?


And then you don't do it for awhile, and then start doing it again, and you're kind of not so good at it anymore?

But, even though you're just a little bit not as good it still felt wonderful, and you know that once you start practicing regularly you'll get really good at it again?

Kettlebell Turkish Get Ups today.

Warm up with mobility and dynamic movement

Workout:

5R 5L Get ups w/ 12kg
5R 5L Get ups w/14kg
20 Get ups total

Six sets of Presses 3R 3L/2R 2L w/10kg 
Six sets of six Goblet Squats w/16kg
​

Stretch and done!
Picture
0 Comments

Enjoy Your Workout

12/30/2016

0 Comments

 
Written by Mary Ellen Coffey

I've been enjoying this workout a lot lately, and I haven't had any problems with motivation, simply because I like it. I like running intervals on the treadmill, and I love kettlebell swings, so I put them together in one workout.


This is taken from a blog post I wrote last week:

"It's important to have an exercise routine you find enjoyable, so you'll be more likely to stick with it. I'm a big fan of kettlebell workouts, for the reason that it is an effective, efficient, and fun way for me to exercise. But, I enjoy training with kettlebells, and I don't think of it as exercise, but more as an interest, or even a hobby. We all need a workout routine in our lives that we take pleasure in, and keeps us fit both physically and psychologically."

Workout:

Treadmill - 15 minutes
3 min warm up
1 min run 3% incline - 5.4 mph
1 min run 4% incline - 5.4 mph
1 min run 5% incline - 5.4 mph
1 min walk 1% incline - 2.8 mph
Repeat two more times


Kettlebell Swings on-the-minute for 10 minutes:

20 swings otm w/20 kg - 5 minutes
10 swings otm w/24 kg - 5 minutes
150 total swings
20R 20L band one-arm chest presses in lunge position
15 band pull aparts
15R 15L pallof presses
Repeat three times
​

Stretch and done
Picture
0 Comments

Simple. Treadmill Walking Challenge

12/16/2016

0 Comments

 
Written by Mary Ellen Coffey​

Challenge yourself by doing an incline walk on the treadmill.

Start with a comfortable walking pace and see how far into the inclines you can go before you have to lower your pace a little.

For example if you start with a 4.2 miles per hour pace by the time you get to 7% or 8% incline you may have to lower the pace to 4.0 as you continue on to 12% incline. Challenge yourself to stay at your starting pace as long as you can.

Workout:

3 minute warm up at 0% - 3 minutes
increase 1% incline every minute to 12% - 12 minutes
then decrease incline 1% every minute back down - 12 minutes
3 minute cool down at 0% - 3 minutes
30 minutes total
​
Stretch and done! Good times!
Picture
0 Comments

The More You Gain The More You Have To Lose

12/10/2016

0 Comments

 
Written by Mary Ellen Coffey
​
It's that time of year again when we all have too much to do, and too many places to go. And if you don't have a fitness plan already in place, and that habit established, it's almost certain the dreaded holiday weight gain is right behind you.
 
Nobody wants to gain weight during the holidays, but many of us do just that. Easy answer is you need to figure out a way to eat less, and exercise more. Yes, I just said that.
 
1) The more you gain the more you have to lose
 
Gaining a little weight every year leaves you with more weight to lose. Your goal is to keep yourself at a healthy weight, and if you're not currently at a healthy weight than your goal is to not gain any extra weight, and then focus on losing weight. As you approach this holiday season enjoy the festivities, but make it a point to eat a little less than usual at each meal because even one small change adds up to a lot. 
 
2) The more you exercise the better you feel both physically and psychologically
 
Whatever you eat during this holiday season will digest better if you're active which contributes to you feeling much better overall physically, and studies show that physical activity improves your mood which contributes to you feeling much happier in general.
 
It's important to have an exercise routine you find enjoyable, so you'll be more likely to stick with it. I'm a big fan of kettlebell workouts, for the reason that it is an effective, efficient, and fun way for me to exercise. But, I enjoy training with kettlebells, and I don't think of it as exercise, but more as an interest, or even a hobby. We all need a workout routine in our lives that we take pleasure in, and keeps us fit both physically and psychologically. 
 
If you're presently exercising then stay on course and remain consistent, and if you're not exercising regularly at this time then focus on starting some kind of exercise routine now even if it's just walking most days of the week. Finding a balance between life's pressures and keeping yourself healthy during this holiday season gives you a better chance of preventing any unnecessary weight gain. Enjoy the season, but don't let the holidays weigh you down!
Picture
0 Comments

    Useful practical information and a workout or two...

    Archives

    June 2022
    May 2022
    March 2022
    December 2021
    April 2020
    December 2019
    November 2019
    October 2019
    May 2019
    February 2019
    January 2019
    October 2018
    September 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    September 2017
    May 2017
    March 2017
    February 2017
    December 2016
    November 2016
    October 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    October 2015
    August 2015
    June 2015
    May 2015
    April 2015
    March 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014

    Categories

    All
    Fitness
    Healthy
    Kettlebells
    Strength
    Workouts

Powered by Create your own unique website with customizable templates.
  • Home
  • About
  • Blog
  • Contact/Pricing
  • Testimonials