We are working on adding more yoga at the gym! Thank you, Susan!
Yoga at BAM!
January 19, 2013
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Posted by Barb Macy
Suffer on Sunday 2/12/12
February 12, 2012
Most Sundays during the cold winter months, I offer a free group workout for my current paying clients. I consistently have 6-8 regulars show up to join me. Since I typically work out on Sunday mornings, I figured that it would be more fun if I had some friends to join me….we could all suffer together!
Today we did :30 on/:30 off for 7 rounds (35 minutes):
TRX Rows – remember to keep your body and butt tight and rigid.
Mountain Climber (Slide) Variations – we did alternating, slow, elbows down, on the hands, and body saw with elbows on the bench.
Heavy Rope – double up, out/in, lateral right, lateral left, outward jump rope, grappling throw, your choice.
Speed Ladder – various speed ladder drills for footwork. (My clients need to be doing more of this!)
Plank – Prone, right, left, plank reach, right, left, prone.
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Posted by Barb Macy
BAM = No Body Bashing Zone!
January 1, 2012
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Lately, I’ve been hearing some negative body talk and grumbling at the gym. I try to always encourage and enforce a “No Body Bashing Zone” once my clients arrive at the gym, but occasionally a little negativity breeds more negativity and it’s my job to end it quickly. I guess that is one of the problems of getting a bunch of women together - very few women are ever 100% truly satisfied with her body and women love to talk.
So, what is my response when the negative talk starts up? I usually try to move the conversation on to something positive and focus everyone on their own workouts. But, more importantly, my standard response to everyone at the gym is, “You can’t complain (to me) about your body (fat), until you track your food (consistently) and learn what you are eating.”
One of the biggest frustrations of being a trainer is that I’m only with my clients a few hours a week. I can help them get strong, get fit and learn how to exercise. However, I’m not with them at the grocery store when they are tempted by the snack or chip section. I’m not sitting next to them every evening on the couch when the bottle of wine opens. I’m not in the front passenger seat when they hit the McDonald’s drive-through window. I don’t go to the coffee shop and suggest a cup of hot tea instead of the sugary, super-sized mocha.
Do you want to change your body? Do you have too much body fat? Not happy with how things are going for you? Here are some tips. . .
* Get a positive attitude. Ditch the negativity and embrace and love what you’ve got. Negativity helps no one. Negativity only breeds more negativity.
* Eat and act like you are already at the weight you want to be.
* Keep a food journal. Like I’ve said a million times. . . until you know what you are truly eating every day, you can’t complain about your body weight. An accurate food journal can be an eye-opening experience.
* Turn your food journal over to someone to review. Be accountable. My husband always tells me. . . what gets measured, gets done. This is the same with our bodies. If you have to report in to someone, you’ll clean up your diet – guaranteed.
* Be positive. Be positive. Be positive. You can change. You can do the work. You can lose body fat.
Ditch the negativity and make a positive change this year. You’ll be glad you did! Good luck and have a happy & healthy 2012!
1 Comment | Fat Loss, Motivation, Weight Loss | Tagged: BAM Fitness Coaching, fat loss, germantown wisconsin, Mequon Wisconsin, negative body image, new year, Personal trainer, positive attitude, weight loss | Permalink
Posted by Barb Macy
We Have Water!
December 14, 2011I 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!
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- Under-sink Reverse Osmosis
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- Clean, filtered water
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- Coffee & tea are essential.
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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: anniversary, BAM Fitness Coaching, Business, small biz, small business, women | Permalink
Posted by Barb Macy
