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.

Do I want to build muscle? The answer is YES!

We at MAC fit focus on strength as an important aspect of our overall fitness and health.  Please click on the following link to read more about why MUSCLE is good! 

http://www.fitsugar.com/Why-Building-Muscle-Mass-Important-21059579

Don't be worried about getting bulky  - MAC Fit moves are good, but not that good!You will have to workout a lot harder and longer and heavier to have that problem in mind!

So, when we emphasize the MAC fit moves as being important in all your health goals, now you know why!  Here is the quick summary:

1) Muscle decreases risk of injury, and osteoporosis in your future!
2) Muscle increases your metabolic rate (calorie burners!).
3) Muscle improves balance.
4) Muscle can help with blood-sugar control.
5) Muscle can burn calories, even after you're done working out!
6) Muscle can help you sleep better, and keep you happy! (workouts invovling muscle building exercises release hormones that help with sleep and happy feelings. A natural anti-depressant!)


Food for thought!  (always a zero calorie meal)

Don't MISS these MAC fit MOVES!

Pair #1: Legs, Shoulders, and Triceps

·        Frog Jumps!

o   With no weights, put your feet into plié position (just wider than shoulder width, toes pointed slightly out.) Bend your knees, keeping your chest and head up, and lowering your bottom towards the floor behind you.  Go as low as you can – some will be able to touch hands on the floor! As soon as you touch the lowest possible point, spring up while putting your hands in the air!  You should come right back down where you started, no forward motion. Repeat 10 times.

o   MODIFICATION: instead of springing up to jump , just stand back and up raise your heels off the ground.

*REACH down with hands between legs, instead of on outside of legs.

·        Tricep - Shoulder Press combo

o   With one weight held in both hands, hold the weight in front of your chest with elbows bent. Press the weight straight up overhead. Once overhead, lower the weight backwards behind you keeping your elbows stationary by your ears. (this is the tricep portion!) Raise the weight back up overhead, then lower back to your chest.

step #1

step #2

step # 3

·        ABS: IN and OUTS

o   With your legs in the air, reach up with your hands and touch the inside of the opposite foot, then reach as far as you can across your body towards the opposite wall.  Should go like this:  (IN- right, IN – left, OUT- right, OUT – left)

o   Go for 8 total reps!

Pair # 2:  Chest and Back

·        Lat Pullovers

o   With one weight in both hands, laying flat on the floor, start with the weight above your chest with straight arms.  Lower the weight backwards towards the floor behind you – keeping your arms straightened.  Once your shoulders reach your ears, raise the weight back up to the start position while keeping your arms straight!  To get a better overall workout, lift and keep your legs off the floor with your heels towards the ceiling during the whole set.

·        Modified Pushups

o   On the floor using your mats, position yourself into a modified push up where your body rests on your knees and your hands (body should be straight as an arrow from knees to neck!)  Keeping your head up, looking 20 feet in front of you, lower your chest towards the floor by bending your elbows. Don’t let your shoulders tense up into your ears! Your neck should be relaxed.  Once you lower yourself so that your elbows are at a 90 degree angle, push yourself back up and repeat 10 times! 

·        ABS: Standing up crunches

o   With your hands on your head, crunch your chest and elbow towards your opposite knee as you lift it up in a standing crunch. Do the opposite side.  Then Crunch your elbow towards your same side knee as you lift your knee out to the side to meet your elbow, repeat on opposite side. It’s a great oblique move!