MacacoFitness

REGISTER NOW to dive into a sporting activity that not only boosts health but builds confidence and endurance with our new term of beginner-friendly boxing classes! 🥊✨

Classes kick off on February 7th, 2024 with sessions occurring every Wednesday and Saturday from 5-6PM and 6-7PM for 8 weeks!

YOUR INVESTMENT: $30 per session or $200 paid upfront for the full 8-week term (just one session per week)! 💪 Secure your spot with a 50% deposit through the link in our bio.

Limited spaces are available so REGISTER TODAY! 🚨
Ready to transform? Let’s make fitness exciting together! 🥊

No excuses!!! Make sure to finish the week strong in everything that you do!💪🏽

Well here we are, February 2023, are you still pushing through? I do hope that you are.

Now, if you are one of the many who has set fitness goals for 2023, today I want to remind you that whether you're looking to lose weight, build muscle, or simply get in better shape it's important to remember to balance hard work with patience.

The key to success in any fitness journey is consistency.

When you set a goal, it's important to make a plan for how you'll achieve it, and then stick to that plan as best you can while remaining mentally flexible and open to ideas and opportunities that could see you safely reaching your stated outcomes even faster.

This might mean going to the gym every day, or eating a healthy diet and tracking your progress along the way. Whatever your plan is, the important thing is to stay committed to it, even when it gets tough.



In addition to sticking to your plan while maintaining an “openness” to new courses of action and possibilities it’s also incredibly important to be patient with yourself.

No one can expect to see results overnight, and the process of getting in shape can often be slow and steady.

There may be days when you feel like you're not making progress, or when you feel discouraged by a lack of results. In these moments, it's important to remind yourself that you're in this for the long haul, and that every small step you take is bringing you closer to your goal.

One way to foster this patience is to focus on the process, rather than just the outcome.

Try to enjoy the overall experience of eating well and taking part in your training sessions, rather than just counting down the days until you see results.

When viewed as part of the overall journey to the achievement of the goal, every session you engage in (even the not so great ones), every compliant meal completed, every time you track and celebrate your milestones no matter how small, can help you stay motivated, even when progress is slow.

I encourage you to remember that setbacks are a normal part of the journey in fitness and in life.

You may have days when you miss a workout, or when you slip up and eat something you hadn't planned to ( ).

When this happens, it's easy to feel discouraged and like you've failed. However, the important thing is to simply keep pushing forward, and to remind yourself that setbacks are just temporary.

They don't define your success or your journey, and they're just an opportunity to learn and grow.

I'm going to wrap things up here for now but before I go, one more thing I’d suggest you do is surround yourself with positive people who support your goals.

Having a supportive network of friends, family, or workout partners can make a big difference in your fitness journey.

They can provide encouragement, support, and accountability, and help you stay motivated when things get tough.

Well that’s it for now, keep moving forward, I will check in with you again as the months progress.
☺️☺️

Hellooooooo
Have you been practicing your kettlebell drills, do you want to add some explosive power and strength to your training session? I’m going to give you a fantastic exercise to add to your routine.
Drum roll please….doop dee dooooooo

Introducing: The Double Kettlebell Swing.

Not only is the variation incredibly engaging and fun, but you will derive a host of benefits that will assist you in the pursuit of your fitness goals.

For this variation we will be swinging the kettlebells (usually of the same weight and size) between our legs up to approximately shoulder height in a controlled and explosive manner providing a powerful training stimulus for the muscles of the posterior chain ( glutes , hamstrings etc.) as well as the lats, core and shoulders.

There are many ways you can incorporate the drill into your routine, some of my favorites are:
• Incorporation into a warmup: Sometimes I will use the “skier” variation (both bells on the outside of the body) as part of a dynamic warm-up to get the body into the groove for training.

• Add-ins to circuit training: I’ve found the explosive nature of the swings assist greatly with “drawing “out some additional neuro-muscular activation for some of my challenging sets.

• Finishers : A few sets of low –rep heavy double kettlebell swings at the end of my sessions usually leaves me feeling energized and ready for my twice a week vigilante duties.

As for the benefits of the exercise, the double kettlebell swing, similar to its single kettlebell cousin, is a relatively low-impact but high-intensity exercise that will get your heart rate up and with practice will definitely and significantly improve your cardiovascular endurance.

Enhancement of functional fitness: Now indeed what is “functional” for one population or task may not be so for another, however I have seen a great carry-over into daily activities such as lifting and carrying by clients. The powerful hip-hinge motion practiced in the swing assists greatly with improving the stability of the pelvis, leading to a more efficient gait in walking or running activities.

Improved posture and core stability: The double kettlebell swing requires proper form and strong core coordination to execute correctly. The timing, spatial and overall body awareness will help improve your posture, pelvic and core stability, which can carry over to other exercises and activities.

Variety/Challenge: We all love to keep our sessions fresh and exciting and with just a few tweaks the double kettlebell swing definitely delivers.

As previously mentioned, the double kettlebell swing is usually performed with two kettlebells of similar size and weight, the “offset” ( whether the traditional “swing through the legs” or “skier” ) version would permit using two kettlebells of differing size and or weight providing even greater real world, moment to moment challenges to our core musculature and overall proprioception.

For my brothers and sisters in the martial arts, (haven’t forgotten you) this drill is perhaps second only to the double kettlebell sn**ch in its ability to improve striking ability and overall athleticism.

So, there you have it, a quick post on another excellent kettlebell drill that you can incorporate into your training and reap some great benefits.

What are you waiting for, start with light bells, practice proper form and have a blast. Your body (and your workout routine) will thank you!

Happy Independence Day from the Macaco Fitness Team!! 🇧🇧🇧🇧🇧🇧

Happy International Men’s Day from the Macaco Team!

One of my go -to exercises .

Almost two decades ago, Turkish-getups helped me rehab a painful injury (dislocated collarbone )and regain function for my martial practice and daily life. Since that time, I've religiously used the Turkish Get-up in my training /programming cycles.

I have seen the proper, consistent practice of this exercise assist individuals in the quality of their movement practice through the improvement of several factors including :

Shoulder stability and mobility.
Hip and leg active mobility and flexibility.
Thoracic extension and rotation.
Linear and rotary stability.
Core strength.

The self -limiting nature of the many variations of the exercise emphasize an essential focus on coordination, timing, balance and proper alignment.

I've rarely heard clients use the word "exciting" to describe their relationship with Turkish Get-ups in the early weeks of practice. "Frustrating" usually takes the first place with "boring" coming in a very close second.

However, it is the consistent, attentive practice that yields the aforementioned improvements among many others.

Add the Turkish Get-up to your repertoire of exercises, maintain relatively low (2 to 5 ) rep schemes, concentrate on mastery of the stages of the exercise and watch your physique and the quality of your movement improve.Almost two decades ago, Turkish-getups helped me rehab a painful injury (dislocated collarbone )and regain function for my martial practice and daily life. Since that time, I’ve religiously used the Turkish Get-up in my training /programming cycles.

I have seen the proper, consistent practice of this exercise assist individuals in the quality of their movement practice through the improvement of several factors including :

Shoulder stability and mobility.
Hip and leg active mobility and flexibility.
Thoracic extension and rotation.
Linear and rotary stability.
Core strength.

The self -limiting nature of the many variations of the exercise emphasize an essential focus on coordination, timing, balance and proper alignment.

I’ve rarely heard clients use the word “exciting” to describe their relationship with Turkish Get-ups in the early weeks of practice. “Frustrating” usually takes the first place with “boring” coming in a very close second.

However, it is the consistent, attentive practice that yields the aforementioned improvements among many others.
Add the Turkish Get-up to your repertoire of exercises, maintain relatively low (2 to 5 ) rep schemes, concentrate on mastery of the stages of the exercise and watch your physique and the quality of your movement improve.

Reminding you to take time out to work on your mindset like you do for your body. You will never be completely healthy if your mind isn’t right.

Pay attention to what you’re feeding your mind on a daily basis through the content on your feed, what you watch on tv and even the people you allow in your space!

Let all negativity from your past and present go and make room for your bright future!

The worst thing we can do regarding our fitness journey is to rush the process in our mind and frustrate ourselves over how slowly we think we are moving forward.

Yes we all have goals and we want them right NOW - whether that’s to be stronger, to be healthier, to be more flexible, to be ripped/ have abs or to build bigger glutes.

Sadly, unless you go the route of surgery, there is no quick & easy fix.

So this is your reminder to take each day one step, one breath, one moment, one fail and one victory at a time.

The real goal is to just be better than you were yesterday and even if that’s just by 1%- you’re doing damn great!

Keep going! 💪🏽

Happy International Women’s Day from the Macaco Fam!

Let’s continue to even in sports and fitness! Women can be (and are) strong and powerful too. 💪🏽❤️❤️