Archive for July, 2018

I love Mondays! It’s a new week I have been blessed to  do what I love:   coach people and help them get stronger and more fit.

 

 

General warm up (10 minutes)

Sanddune  power steps x 50 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

dislocates x 10 reps

Sanddune split squats x 10/10 reps

specific warm up (5 minutes)

back squat test

rest as needed

specific warm up (5 minutes)

dips test

**Note:  no conditioning/accessory work during tests**

General warm up (10 minutes)

Americanas x 50 reps

Sanddune push ups x 15 reps

windshield wipers x 20 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

Adex club long cycle test

rest as needed

specific warm up (5 minutes)

pull up test

**Note:  no conditioning/accessory work during tests**

Six years ago, I posted video about small gyms on my old YouTube channel .  made that video to encourage other small gym owners, like myself, who could end  up surrounded by big fancy chain gyms or “globo” gyms. The big gyms didn’t take us seriously.

However, much has changed since I made that video. Now we have them surrounded!

Small gyms are all over the place in the U.S. and many other countries.

People are burning out on big gyms and looking for something better and for coaches that actually care about their health and fitness.

The main points I made then are still valid today

  • don’t be intimidated
  • stay true to your vision for your own small gym
  • remember, they can’t offer what you can
  • they don’t do what you do
  • they are not you and do not have all the experience you have
  • they are not your competition any more than cows are to sharks
  • keep getting results for the people you train and for yourself
  • be authentic
  • keep learning
  • rise above the herd

If you already have a small gym in your garage, back yard, at a local park or wherever, you might find Garage Gym Life Magazine helpful and encouraging.

 

 

Yes, Mace Fit is also in other states and one other country; but right now we are looking at Florida.

classes that are available now:

  • The Cave, Sarasota, FL–Frank DiMeo, Mace Fit Coordinator
  • Barracuda Fitness, Deerfield Beach, FL–Don Giafardino, Mace Fit Coach/AdexEquipment Logistics

Pending approval in September:

  • Battlecry CrossFit, Casselbery, FL–Ricardo Mendez, Mace Fit Coach
  • Gorilla Bench Training Center, Clearwater, FL–Vaughan Chambers, Mace Fit Coach

macefita1

More will be added soon! Will your gym be next?

 

General warm up (10 minutes)

bear crawls x 100 feet

jumping jacks x 50 reps

tin mans x 100 feet

kettlebell high pulls x 10/10 reps

Adex arc 2 hand front cleans x 10 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

squat cleans test

 **Note:  no conditioning/accessory work during tests**

 

General warm up (10 minutes)

Americanas x 50 reps

1 hand halos x 15/15 reps

Adex club  mills x 20  rep

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

push press test

rest as needed

specific warm up (5 minutes)

Adex mace test

**Note:  no conditioning/accessory work during tests**