A New Year, A New You!

Well, we successfully made it through Thanksgiving and Christmas... all that tasty food and cold weather sets us up perfectly for putting on winter weight like a bear. But - there is no time like the present to set yourself up for change! Take this New Year as an opportunity to choose positive steps towards becoming a better you this year.

1.) Keep Moving, Get Moving, or Move More!

 

•  Some of you are already on the right track with your fitness endeavors - good for you! If that's the case, the sky is always the limit. Challenge yourself, try something new or bring in a partner and see if you can pass on your self-motivation to someone else you care about.

• Some of you are in a fitness routine, but it's either not getting the results you want, or it is boring you out of the desire to keep it up. In this case - seize the day and give something new a shot! Try a zumba class, pick up cross country skiing or snow shoeing, looks for deals on craigslist and pick up a new piece of home exercise equipment that will make it easy for you to stay home and get fit.

• Some of you just need somewhere to start.. And that is okay!  If you need to start a fitness routine, start with simple goals - like getting up and moving for 30-60 minutes 3 times a week. You will do best to start easy and work your way up - we don't want anyone getting burned out from the start. 30 minutes of cardio (walking, elliptical, workout dvd, etc.) will get you started, and it is always important to think about the benefits of weight training on your entire body and fitness goals.  Luckily for you - you have this blog and your MAC fit team to help you!

2.) Make Wiser Food Choices.

• Take advantage of the fruits in season (oranges, clementines, grapefruit are delicious this time of year!)  And don't believe the lie that eating fresh is so much more expensive than not.  If you choose your fruits and veggies wisely, (some do get expensive during this time of year) you can get more for your money than most packaged products and you can get a delicious filling meal for the same price as the unhealthy version!  Plus - the rewards of eating healthy FAR OUTWEIGH any benefit of less short term spending with the unhealthy choices.

• Do some research on what you are putting in your body. Just because it is low fat, no fat, or sugar free does not mean that it is best for your body.  Remember that God designed our bodies for foods found on His earth! Changes in quantity and quality can make big differences in your health, rather than choosing to substitute the modified foods.  To see positive health changes, less headaches, less digestive issues - consider giving up soda, energy drinks, and highly processed sugars/breads... or at least choose to monitor your intake of them. That's a start!

3.)  Commitedly pray for God's help in your changes! 

• At MAC fit, we try to encourage the changes for all the RIGHT reasons.   We don't want to glorify changes on the outside rather than the changes on the inside. The outside changes are temporary and fleeting.  Ask God to help you keep your goals in line with His desire for your life - and remember that NOTHING IS IMPOSSIBLE WITH GOD!  He does want positive changes for you and He will equip you with the tools and strengths necessary to achieve them. Consider sharing your goals with us at MAC fit for extra support, confidential and loving support.   We are all trying to better ourselves, and we are having fun doing it. 

 

WHIP WINTER INTO SHAPE with MAC FIT MOVES

MAC FIT MOVES:

It’s that time of year where it becomes less inviting to go outdoors for a walk, the brisk air is nipping at you all the way!   So, that means you have to get more creative if you want to stay warm while you workout.  Don’t let hibernation mode take its toll on your health goals this year!  Here is a workout that you can do within the warm comfort of your own home, while still kicking the calories to the curb and keeping your fitness goals in check.

Let’s start with a warm up:  

- Jump some imaginary rope for 30 seconds.  This will not only get your heart pumping, but it’s a great way to work your calves and legs and get the muscles warmed up from sedentary mode.

- Now get yourself in gear by standing in an X position, feet wide and arms out.  Bend and touch your knees/toes for 10 on each side – this is going to loosen up your lower back, butt, hips and some mid-section while giving yourself a nice mini-core workout at the same time.

- Lastly, do 20 jumping jacks – if you cant do a full out jumping jack, just do a tap and reach overhead instead to limit the impact but still getting a good stretch and warm up.

To maximize movement and minimize time, lets try to focus on only COMBO moves in this workout. You are going to do each of these moves 10 times, and repeat for 4 times, instead of 3, because you are cutting the time down by moving to COMBO only. 

 CHEST PRESS to LAT PULLOVER:

• 
  
  Laying on your back, hold a weight in each hand. Starting with the weights up above your chest, lower them slowly with your elbows staying outside your body.  Press them back up to start position, now place your palms together and lower them back behind your head, keeping your arms straight, until your elbows are near your ears, then bring them back up to start position (arms straight the whole time.)  REPEAT.

CHEST  PRESS                                                                            LAT PULLOVER

                                

  SQUAT with FRONT SHOULDER RAISE:

• Standing with feet slightly wider than shoulder width apart, and with a weight in hand, lower down into a squat with the weight between your legs.(CHEST UP, KNEES BEHIND TOES, WEIGHT IN YOUR HEELS). As you come up to standing position, you will use the momentum of your leg power to lift the weight up straight out in front of you, no higher than your eyes. REPEAT

                                                             Use 1 arm, 1 weight

STATIONARY LUNGE with BICEP CURL:

• Holding a stationary lunge position (from standing position take a large step out with one leg, and lower yourself down, keeping the front knee behind the toe, and the back knee directly below your hips).  With a weight in each hand, double curl for 5.  Stand, switch front leg of lunge, lower, and double curl for 5 more.

PLANK to TRI PUSH-UP:

• This is best done on a mat, carpet can sometime cause knees or elbows to get sore.   Start on your stomach – place your body weight on your forearms and your toes – lift and hold for 10 seconds, with body straight as an arrow. This a core move, by holding yourself in one position – activating your lower back, abdomen, and buttocks.   Now lower back down, body weight is now on your knees and hands (shoulder width apart). Lower your chest towards the floor, keeping your ELBOWS IN BY YOUR SIDES, and your body from your knees to your neck should be straight like an arrow. This is a MODIFIED TRICEP PUSHUP. By keeping your elbows tucked in by your sides, you are working your back-arm, instead of your chest like a regular push up.

  

Hold for 10 SECONDS                                  then do 10 tri pushups!

Repeat the warm-up at the end of each weight circuit to keep your heart rate up and your body nice and warm.   Try not to take more than 1 minute rest between each weight exercise - this is going to maximize your metabolic rate during your workout - keep those calories a' burning!

Fitness: FOOTBALL STYLE.

Let’s design this week’s MAC Fit Moves around the world of FOOTBALL,  a much loved sport at this time of year! They obviously are in great physical shape (and I'm not talking about the linemen ladies). So hey, let’s give some of their fitness routine a shot.  Do this circuit 4 times, (once for each quarter of the game).

FAST FEET:

For this one you are going to watch the clock for 30 seconds. Standing with feet shoulder width apart, you are going to scissor your feet forwards and backwards (like skiing) with both feet touching the ground at the same time. Do this as quickly as possible. After the first 30 seconds, take a quick break, shake out the legs, and return to standing, but with feet together. For the next 30 seconds, you are going to make an X with your feet.  Start by moving both feet forward and out, then back to the middle with feet together, then backward with feet out, then back to the middle with feet together. Do this for 30 seconds! 

HEISMAN:

Standing with feet shoulder width apart, pull one knee up to your chest with that corresponding arm extended down, opposite arm bent and up. (see picture). Hold for 5 seconds, then switch feet and body positions to opposite side with a little jump of the foot, leaning towards the other direction.  Repeat hold for 5 seconds.  You should do this for one minute!

BURPEES:

Standing shoulder width apart, start running your feet in place as quickly as possible, thinking about maximum touches of the toes to the floor.  After 10 seconds, squat down with bent knees and hands on the floor, kick your legs out to pushup position, bring knees back in to squatting position, and stand up to a jump. REPEAT 10 times.

WALL PUSHUPS:

               Standing with your hands on the wall just a bit wider than shoulder width position, walk your feet out so that your body is angled towards the wall.  Bend your elbows until your forehead touches, then push yourself up fast so you can clap your hands in the air, then go right back down into push up position.  Repeat 10 times.  If this is too easy for you, try one handed pushups in the same form!

WALL SITS:

               With your back to the wall, walk your legs out and bring your body down so that you are in a sitting position with legs at a 90 degree angle. Hold this position for 20 seconds, stand up for 5 seconds, then go back down to wall sit position, but with your feet together (focuses the inner thigh as the area working hardest).  Hold for 20 seconds.

WEIGHTED SIT UPS:

               Laying flat on your back, with legs bent, hold one small – medium weight with both hands at your chest.  As you sit up, push the weight towards the ceiling, then lower it back down to your chest as your lay on the floor. Repeat 10 times.

FUMBLE RECOVERY:

          For this exercise you will have 2 spots. Spot 1 ( where you are now). Spot 2 (where the "Fumble" is = A weight  placed about 20 feet from you.) You will do this for one minute. Dash to pick up the fumble and carry it back to where you were standing. Put it down, and dash back to spot 2 for a jumping jack. Repeat the dash/fumble recovery/dash/jack routine for a minute.

Short of time? Here is a 15 minute workout!

Oy yoy yoy! Anyone else crammed for time lately?  As you can tell by my lack of posts on our lovely blog, my life has been crazy and time seems to slip away between breakfast and bedtime. So where do we squeeze in the time to firm our muscles and keep our heart healthy?  Here is a 15 minute work designed for cramped quarters and a little window of time! 

The PRISON WORKOUT:

Why the name? Prisoners only have a small cell to work with, and while you may never be in the exact same setting (hopefully), sometimes you need a workout that hits every muscle group without needing a lot of space or equipment. Pushups and squats may not be the most exciting moves, but there's a reason they're staples in almost every workout: They work!

 

Complete this circuit as many times as you can in 15 minutes to burn fat and build lean muscle fast!

10 SQUATS (with or without weight)


10 regular pushups or modified



10 lunges (on each leg)


10 tricep pushups (off a counter or a chair or a wall!) CLOSE GRIP AND ELBOWS IN.



10 jump squats -or- plie squats with a calf raise

MAC FIT MOVES: Feel the POWER.

Due to a busy schedule this week, I am simply going to repost a MAC FIT workout from several weeks ago - one of my favorites!  Think about STRENGTH this week.  Every time you challenge your muscles, you are committing to seeing and feeling change!  This will help you age with grace, live with power and enjoy life to the fullest. Good job ladies! 

Do every move with 10-15 repetitions per set, for 3 - 4 sets! Do Pair 1 one day, Pair 2 the next.  Challenge yourself today. 

Pair 1:  Legs and Shoulders!

·        Chair sit-backs

o   With your feet together and knees together, slowly sit back onto a chair that is placed behind you, not too close, not too far away!  FOCUS on sitting back with your behind, with your chin and chest up comfortably. Your knees should easily be behind your toes and your weight into your heels, because you have a chair to catch you! Once your butt hits the chair, stand up quickly!  Slow on the way down, quick on the way up. Keeping your legs together the whole way will work your inner thigh even more than a regular squat would.

·        Side and front shoulder raises

o   With a weight in each hand, raise one weight at a time with an extended arm.  Don’t raise the weight higher than ear/eye level.  You should do it as such:  Right arm side raise, right arm front raise, left arm side raise, left arm front raise.  Keeping the arm straight, and the back straight as well. Don’t rock the weight up, as that could harm your lower back and takes benefit to the shoulders away from the exercise.  Do the split leg stance if you have any back issues!

·        ABS:

o   Heels to the heavens!

§  Laying on your back, with your hands palms down underneath your bottom, put your legs straight up into the air.  

§  Feet together, Raise your heels towards the heavens - Focus on your legs and feet going straight up and down, ceiling to floor, without much or any movement front to back! This is a great core, lower abs move!

§  The movement does not have to be big, it’s more about focusing on straight up and straight down, without using a swinging motion to get your feet in the air!

Pair 2:  Tricep and Bicep!

·        Overhead tricep extension with band

o   With your legs in split stance, put one end of band under the back foot, the other end in your same side’s hand.  With your elbow close to your ear, extend your hand up towards the ceiling! Slowly lower back down – always keeping elbow in a stable, unmoving position.  Switch stance, switch sides!

*use the split stance, not shown here

one leg forward, one leg back

·        Bicep curl with band

o   With the band underneath both of your feet, handle in each hand, curl the band up keeping your elbow stable and unmoving. Slowly lower back down!  At the bottom your wrist should be in neutral position (palms facing legs), and at the top your palm should be facing your shoulder!

·        ABS:

o    PLANKS Variated

§  You are going to hold your body in a plank position with your hands on the floor for 5 secs, then you are going to move yourself to rest on your forearms with a straight body, for 5 seconds, then up to hands for another 5 sec, then down to forearms for another 5 sec. This a total body move! But so great for the core J

§  If you are unable to do this move, or if you struggle with shoulder, neck, lower back issues – feel free to do a regular plank on your forearms or hands for 15 sec intervals!

MAC FIT and it's many blessings...

Ladies, I have been so blessed to become a part of this great group!  Your support has been so important to  me throughout this whole process, giving me the courage to be a leader! It has been just as important as I have begun my volleyball coaching journey this fall.  Thank you for the understanding during my busy schedule, as the posts on MAC FIT's blog have been few and far between.  

As  I read the Jesus Calling today, I was so empowered by the thought of our group GROWING STRONG.  Physically, yes... but so much more than that.  We gather together as sweaty, committed individuals on Saturday Mornings to grow in the love light of GOD and soak in his nutrition.  We strengthen our trust muscles as well as our physical muscles,  all in the safe and healthy environment that a bunch of loving women can create.    I am SO thankful for you all today - thank you for every ounce of sweat that you have given to me, I pray that it will bless you physically.  And thank you for every kind word - it has blessed me more than you know!  I love you all.  Sincerely,  Kacey Pruismann   "MAC FIT  co-trainer"

From our gym to yours: MAC FIT MOVES of the week!

In honor of my HS volleyball girls who have given me their blood, sweat, and even tears this week in our first 7 days of 2-a-day practices, I have decided to do a short volleyball workout for our MAC FIT MOVES!

PAIR 1 : 3 sets of 10 repetitions

1.) Frog Jumps (or Plie squat)

•  Squat down with your legs wide and toes pointed slightly out, keeping your chest nice and high!
• If you are able, you will explode out of the squat into a jump with your hands up!
• If you are not there yet - injury wise, etc - just stand up to your base position, and do a calf raise with your hands in the air, focusing on balance as you lift your heels off the ground.

2.) Standing Crunch with weights

• With a weight in each hand, lift the weights up above your head, palms facing each other.
• Crunch your knee up to your chest, bring the weights down with an elbow on each side of the knee.
• Press the weights back up and alternate the knee crunch to the other leg!

3.) ABS: PLANKS

• With your body straight as a board, rest on your forearms on the ground with your shoulders directly below your shoulder joint. 
• Pull your belly of the ground so that your weight is only held up by your forearms and your toes! STRAIGHT body is necessary, don't let the back sag and don't let the butt become a high peak!
• Hold this position while breathing slowly for 20 seconds.

PAIR 2 : 3 sets of 10 repetitions

1.) Wide Grip Modified Pushup

• Get into modified pushup position, with your hands out a little wider than shoulder width, keep your body straight from knees to neck!
• Lower yourself towards the floor - KEEPING YOUR HEAD UP looking about 10-20 feet in front of you.  This will use more of the lower chest muscles than a pushup where you look down and let your head drop.

2.) Side squats with a Bicep Curl

• With your weights at your sides, take a step to the side and squat down (body weight should be into the heels, knees behind the toes). 
• As you squat, curl the weights up towards the inside of the body. They should end up with your elbows bent and the weights near your chest.
• Stand back up and squat towards the other side!

3.) ABS: Scissor Ski's

• Laying flat on your back - with your hands tucked up underneath your bottom so to push your lower back closer to the floor - extend your legs out.
• You will take 2 mini scissors (12 inch movements) up and down, then go directly to 2 ski movements (side to side cross's).  Your leg movements should sound like this: Scissor - scissor - ski - ski (repeat).
• You will do this 5 times, 10 if you are feeling motivated!

MAC FIT MOVES of the WEEK!

Think about having a friend or two over to join you for your MAC FIT moves this week! Sweating is something better shared between friends! :)

PAIR #1:

·        Front squat to shoulder press

o   With the weights resting on the front of your shoulders, sit back into your squat position. (butt back, don’t let your knees go over your toes, chest up!)

o   As you stand up, press the weights into the air overhead.  This should be a fluid movement.

o   Bring the weights back down to shoulders, then repeat.

FROM THIS.....                 .....  TO THIS!

 

Tricep Pushup off counter, or chair.

o   You may be getting really good at these by now! If so, try moving yourself down to a sturdy chair, bench, or a sofa arm. Something lower than a counter top.  If you are still a the counter top – good for you! You are still doing a great move for your triceps, ladies!

o   Remember that your hands are just tighter than shoulder width apart,  keep your elbows in, shoulders stay down away from your ears, and push up equally out of both hands.  Bodies straight from toes to neck – like a board! This picture shows body position, just imagine yourself doing it off of the counter, rather than the floor!

T

A

    ABS: BICYLCES!

     With both legs extended, pull one knee in towards the opposite elbow in a cross body crunch, leaving the other leg extended.

o   Switch legs and repeat.

o   IF YOU HAVE BACK ISSUES – instead of having your legs extended. Keep them bent with foot on floor.  You can still cross body crunch the opposite knee to opposite elbow, but avoid the back pressure.

Pair # 2:

·        Wall sits with Bicep Curl

o   With your backs on the wall, lower yourself to a 90 degree angle of your legs (or close).

o   With weights at your sides, alternate curling one arm up at a time. Keeping your elbow secure, non-moving. 

o   Do this until you have done 10 curls on each arm.

    Bent over Row

o   You can use either the band or a weight to do this back exercise.

o   Take a big step out, and lower yourself so that your front leg is bent, back leg is behind you are relatively straight,  and your back is straight from your hips to your neck, and you are looking at the floor in front of you.

o   Pull your arm holding weight or band back– pulling your elbow straight back towards the ceiling behind you.  Remember to go slow on the way down, and keep your shoulders down away from your ears.              *Helpful hint- if you use the weight, rest your coordinating hand on the front leg that is bent, and pull the weight with the opposite hand.  If you are using the band – arrange yourself so that you are pulling the band on the same side of your front bent leg!

 (     Feel free to straighten that back leg and rest on bent front leg... this picture doesn't show that)

     Perfect sit ups!

·        Laying on your  back with your knees bent, hands behind your head, focus on these 3 things SIMULTANEOUSLY.  (OY! – multi tasking exercise? – brain and body work!!)

o   Lift pelvis off of floor (Squeezing butt cheeks)

o   Pull belly button in towards spine… Suck it in ladies!

o   Lift shoulders off floor by thinking about Closing your Rib Cage towards your pelvis!

·        When you release this exercise, do not let yourself rest flat on the floor in between. Think about keeping a slight closure of the rib cage during the whole exercise… keep the shoulder’s slightly off the floor! You can do it! J  Remember to think about lifting your shoulders off by using your abs, not by pulling your head off the floor with your heands, that will crank the neck in bad ways! And if you do have neck pain, please feel free to relax when needed.  You will still get a good workout!

MAC FIt Moves Make Muscles More Mighty!

Ladies! Great job in your health journey.  You are taking the necessary steps to protect yourself, to grow in strength and productivity,  and just to feel better! Here are this week’s MAC FIT MOVES.  Remember, try to hit Pair 1 one day, then PAIR 2 the next!  Do each exercise for 10 reps, 3 times through.

And so, dear brothers and sisters, I plead with you to give your bodies to God because of all  He has done for you. Let them be a living and holy sacrifice - the kind He will find acceptable.

Romans 12:1 (NLT)

 PAIR 1:

·        Chest Fly to Lat Pullover (Back and Chest COMBO!)

o   Laying flat on the ground, hold a weight in each hand.

o   With the weights above your chest, lower your hands down away from your body – until your elbows reach the ground. Squeeze the chest muscles and bring the weights back up to start position.

o   Now lower your weights backwards, keeping them together with straight arms, until your shoulders are by your ears. Squeeze the back muscles underneath your armpits to pull the weight back up to start position.

Chest FLY!                                                                                               LAT PULLOVER!

 

·        Bicep Curl with Band

o   Standing on band with both feet, handle in each hand, curl the band up so that your hand is by your shoulder. Elbow stays still, near your side!

o   LOWER SLOWLY.

o   For a change of pace, curl the first set up normally, curl the second set up focusing on the handles coming up towards the outside of the body (elbows in – handles out), and the third set focus on the handles coming up towards the inside of the body (handle comes up the middle of the body towards inside of chest).

* Unlike this picture, keep your wrist at nuetral at the bottom (palm facing leg).

·        ABS: Oblique Reach

o   Laying flat on your side, pull your knees in so legs are bent, knees together.

o   If laying on right side, put the left hand on your head, the right arm can either rest on the floor, it can hug your waist, or it can even sit between your knees.

o   Reach that left elbow up and away from you, keeping your hand on your head!  Feel the crunch in your obliques (side-abs).

o   Do the same on the opposite side! Focus on squeezing with the core instead of pulling with the neck/head to alleviate any unnecessary strain.

PAIR 2:

·        Wall Sit with Shoulder Circles

o   With your back against the wall, lower your body down so that your legs are at a 90 degree angle (or just about!), with your knees directly over your heels.  Begin holding your wall sit for 30 seconds.

o   For the first 15 secs – hold your arms straight out and perform small arm circles  

(5      forward, 5 backward).

o   For the last 15 secs – hold your arms straight out and perform large arm circles  

(5 forward, 5 backward)

·        Overhead Tricep Press with weight

o   With one weight in one hand, press the weight up so that it is above your head, (CHECK HAND POSITION IN PICTURE).

o   Lower the weight down behind you, keeping the elbow stationary near the ear.

o   Squeeze your tricep (rear-upper-arm), and pull the weight back up to starting position.

o   Feel free to spot yourself by holding the elbow in the right place, offering a bit of assistance on the lift up.

                              

·        abs: X ups.

o   Laying flat on the floor, simultaneously lift your left foot and right hand to meet each other in the middle of your body. Straight leg and arm, like an X!

o   Lower them down, staying straight, and do the same thing with the opposite extremities.