Hi my name is Amber, Coach Karty! BS, MSc, NASM-CPT, NSCA-CSPS. Message me to reach your fitness and sports goals!
Youth S&C Class Tomorrow.
Push/Pull Days for all sports
Grades 7th-12th, $10 per class
Video w/ Gabe (Runner) & Dom (Basketball)
Beginners Welcome!
Even if it storms! ☔ Strength & Conditioning with Harper & Lauren!
Update: I know everyone is busy this holiday weekend, see updated dates and price, $10 per class. If unable to attend I also offer individualized 1 on 1 personal training for athletes and specific sport. 💪🏽🏀🏈⚾🏐⚽ Perfect way to finish off summer and get ready for school sports!
Dates:
July 8/10
July 15/17
July 22/24
July 29/31
26/09/2024
I am still scheduling participants, so don’t miss out; scheduling will continue until Oct 12th. Don't miss out on being a part of pivotal research that can influence our native peoples' health. Many incentives! For all fitness levels. Please share!
(Solo research-conducted under the Strong Heart Study and University of Oklahoma).
Need a new workout idea? 💪🏽
Total Body Workout (25MAY23)
▫️Leg Extension
3x10, last set to failure (80 lbs/3x10,10,15)
▫️Hamstring Curl
3x10, last set to failure (80 lbs/3x10,10,13)
▫️Single Leg Hip Thrust
3x10e (90 lbs)
▫️Wall Sit-Abduction
3x15, last set to failure (black loop band)
▫️Seated Calf Raise
3x12, weighted (90 lbs)
▫️DB Bench Press
3x10, last set to failure (30 lbs/3x10,10,15)
▫️T Bar Row
3x10, last set to failure (50lbs/3x10,10,15)
▫️Supinated Lat Pull-down
3x10, last set to failure (80 lbs/3x10,10,15)
Tri-set
▫️Lateral Raise 1 x failure (5 lbs/55 reps)
▫️Front Raise 1x failure (5lbs/55 reps)
▫️Rear Delt Raise 1x failure (5lbs/55 reps)
*added my weights and reps for reference.
Amber Karty
Client: Lancee
Starting Weight: 188.3 lbs
Final Weight: 172.2 lbs (-16.6 lbs)
Current Weight: 166.7 lbs (-21.6 lbs)
Height: 5'4
Previous HbA1c: 5.8% (prediabetic range)
Starting HbA1c: 5.4% (normal)
Final HbA1c: 5.0% (normal -0.4)
Training time: 6 months (Full week of workouts as a distance/online client using app 6-7 days. We did meet a few times to run through some workouts and correct form. This 6-month program was not customized to Lancee but included: a total body resistance and cardio split.
Lancee was very strict and consistent in training, other than a few breaks for holidays and getting sick. She didn't change much of how she ate, other than picking healthier choices and eating throughout the day. Proud of her and the work she put in to get where she is. The progress she made was all her, I just gave her the tools.
The program was progressive for reps, sets, tempos, exercise choice, etc., but formatted to work through all energy systems.
I've even completed this program. This program is designed to help anyone at any age and fitness level, from beginner to advanced. Significant benefits: improved insulin sensitivity, improved strength, improved cardiopulmonary functions. If interested in this program, it is available. 💪🏽