We Have Water!

December 14, 2011

I no longer have to haul in cases of bottled water!  I’m so excited!

Today, I invested in a Reverse Osmosis water treatment system for the gym.  The water at the gym is city water, very hard and not so tasty. . .  I needed decent water for drinking and for my beloved Keurig.  Until now, I’d been bringing in water bottle for clients who don’t bring their own water.   I also was carting in gallon jugs of bottle water for my coffee maker, which has been a major hassle.

It’s the small things in life that make a girl happy!  Great drinking water is kind of important when you workout!

Leave a Comment » | BAM News, Good Stuff, Health | Tagged: , , , , , , , , , | Permalink
Posted by Barb Macy

Suffer On Sunday – Plate Circuit

December 4, 2011

The Plate Circuit is a conditioning workout I learned from my husband.  (Actually, most of the stuff I do at the gym, I’ve learned from my husband.  Thanks, honey!).  The Plate Circuit is made up of basic exercises using a 10-pound plate.  You move through the exercises at a faster pace that you’d normally do during a regular strength workout.  I like it because it not only is a great workout, but it is also very QUICK, and effective.  My heart rate gets elevated right away, it’s hard, and I’m spent after 25 minutes or so.  That is my kind of workout!  Get in . . . get to work . . . get out.

I often change it up.  Sometimes I’ll add jumps, kettlebell swings, push-ups, more core work, and sometimes I’ll even do a combo of a Plate & Med Ball Throw circuit.  And, I usually always do this with the jump rope, slide board, or Air Dyne.  If you are short on time, stuck at a hotel with crappy equipment, or at home, this workout doesn’t take a lot of space or time.  If you don’t have a 10 lb. plate, substitute anything that weighs about 10 pounds and is fairly easy to grip.

Here was our workout for today. . .

Foam roll, mobility work, tubing slides, and some warm-up stuff. . . everyone has their own issues and exercises they need to do during their warm-up.  We all do our own thing before we work, but we ALL do the following:  hip flexor & hamstrings.

Big Circles x 5 each direction

Wood Chopper x 15-20

Super Plank Right x 5-10

Good Morning x 15-20

Standing Rotation x 10 each direction

Squat to Press x 15-20

Super Plank Left x 5-10

Lunge Walk x 5-10 each leg

SL RDL x 10 each leg

Pull-over x 15-20

We all did our own thing for the cardio segment. . . we did the plate circuit exercise together, then do at least 1 minute of our selected cardio (spin bike, Air Dyne, treadmill, UltraSlide, jump rope), then rest for 30 seconds afterwards.  We all worked hard for a solid 26 minutes, not including our foam roll, mobility, and warm-up stuff before we started the circuit.

Thanks for coming, Ladies!  You are all awesome!

Leave a Comment » | Fat Loss, Fitness, Workouts | Tagged: , , , , , | Permalink
Posted by Barb Macy

1 Year Anniversary!

December 1, 2011

Entrance

One year ago today, I moved into my new gym with the help of a (strong) client, Katie, and my wonderful husband.  On December 1, 2010 Katie, Jeff and I moved all of our equipment from our basement into her truck, then into the gym.  What a day!  Since then, we’ve added new equipment, re-arranged our set-up, added more clients, and have improved what we do.

I need to thank a few people . . .

I first need to thank my husband Jeff.  Without him and his expertise, I’d never have opened this gym.  He is my research and development.  He is my continuing education.  Even though I do all the day-to-day work, he provides me with constant advice, suggestions, and ideas on ways to improve the services I provide.  From equipment purchases to the exercises we do to marketing and promotion.  He is a wealth of info.  Thanks, Honey!

Helen & Janet were a couple of good friends-turned-clients who actually helped encourage me to go back to training.  It was because of some conversations we had about fitness and weight loss that I thought about training again.  They are both dear friends and I’m glad I get to see them on a regular basis at the gym.  Thanks, Helen & Janet!

Cathy & Karen, also are clients and are my biggest cheerleaders.  These two ladies are a couple of reasons I’ve gotten so many new clients.  Thanks, Karen & Cathy for referring so many great ladies my way.  I’ll take good care of your friends!

I have to thank my sweet boy, Will, who helps me clean the gym every week.  He is especially helpful when I have to mop.  He is right there with me lifting and moving equipment so I can mop after he vacuums the floor.  Thanks, Will!

Finally, I want to thank all of my clients for showing up.  They show up to workout when they are less than motivated.  They show up when they aren’t feeling well.  They work hard.  They are tough.  They want to be fit.  They want to be strong.  Without them, I’d have no business.  Thanks, Ladies!   Everyday, you make me want to go to work.  What more can a girl want?

Thanks for all the help and support, Everyone!  It’s been a great first year in business.

4 Comments | About Me, BAM News, Fitness | Tagged: , , , , , | Permalink
Posted by Barb Macy

Follow

Get every new post delivered to your Inbox.

Join 57 other followers

%d bloggers like this: