Workouts - Live Well Fit Blog

Our Schedule/Eventsdetails offLive-Well-Fit BlogLive-Well-Fit StaffOrder Shakeology!Contact Live-Well-Fit  

Our Location
se
blogcontactPDF Schedule
SCROLL DOWN FOR PAGE CONTENT

Download Our App!

iphone appandroid app
 
followusfbinstatwitgplusinytube

 facebooktwitterinstagram32googlepluslinkedinpinterestyoutube  youtube-videos-all-off ps off
class-desc-off
 location

Live Well Fit Blog

Live Well Fit - Fitness & Wellness Blog

Why Plank? Core Strength and Abs

Why Plank? Core Strength and Abs

Core Strength is So needed for women. We focus on core strength in all of our classes using different exercises such as pilates and other stability equipment like bosus, TRX and active motion bars. But our favorite exercise YOU can do anywhere is a PLANK which is where we start our beginners.

We LOVE planks! We teach planks to our clients starting with modifications on the wall, then knees then the floor, side planks and one leg planks! 

What is Core Strength? Core strength  refers to the strength of deep muscle groups in your abdomen, back, and glutes — the three muscle groups that are essential to supporting your spine and helping you maintain your balance. If what you do involves sitting for a large part of your day, strengthening these core muscles could be more important to your health than you think. Odds are, you aren’t sitting at your desk with perfect posture for hours on end, but strengthening your core could help support your spine and prevent the pain and poor posture that comes from sitting slumped over your desk all day long.

But what most people don’t know is that working your core means more than just your abdominal muscles, but also engaging your glutes and back muscles as well so that the work of supporting your spine is distributed throughout your body. This is especially important for anyone who is top-heavy and strains their back regularly. Fortunately, a full core workout can be much more physically engaging and mentally stimulating than sit-ups.

But why are planks so helpful?

Planks are an essential exercise in working your core. According to Dr. Jinger Gottschall, assistant professor of kinesiology at Penn State University,

“[planks] maintain the stability of the core muscles, which support proper posture by safeguarding an erect position and proper alignment of the spine” and allows for “more three-dimensional activation, from hip to shoulder, whereas the crunch is an isolated move that hits just your abs.”

Planks have many overall health benefits beyond toning your abs, they also help reduce back pain, improve your mood, and increase your flexibility. Because they engage several muscle groups simultaneously, planks can be a bit of a challenge at first but doing them daily will pay off in better posture, the ability to get up and down easier and of course feel more confident about the mid scetions which is a trouble area for most of us women.

Need Motviation? That's our specialty! WAtch these planks!!! file:///C:/Users/Owner/Pictures/2017/planks%20video.htm

We encourage you to Try our 30 day Plank challenge that starts February 1st 2017  at home and comment on our Facebook page that your did yours here  https://www.facebook.com/SuziMcKeeLiveWellFit/

We have  found that  posting  " DONE"provides you a litlte more accountablity and lets us know you are doing it! 

Remember that YOU are AMAZING and can do anything you set your mind to!

Come learn HOW to plank in our next Beginner Fit camp.

Check the FIT CAMP tab on our class schedule www.schedule.live-well-fit.com 

or call us 806-341-8679  to get more details on where to start. We hold your hand and start slow so you will feel more confident and lose the fear of not being able to keep up.

 

We start our 28 day PLANK Challenge March  1st! Be sure to follow us here and our facebook page!  

 
 
Rate this blog entry:
2
203 Hits

Circuit Weight Training for Women

Circuit Weight Training for Women

When women think about "weights' the tend to be scared of lifting heavey weights for fear of becoming Bulky. I love circuit training and use the following exercises in combination with our TRX  units we have to get the best circuit workout. 

You can do these at home or our studio. Our staff and personal trainers can you with correct form if needed. Since we are women only studio, we design classes with womens bodies in mind. 

Want to try a free TRX , Guns and Buns, PUMP or booty barre class that all involve weight training? Call us for a free week pass and mention this article.

Call Misiti at  806-341-8679 or email her at  This email address is being protected from spambots. You need JavaScript enabled to view it. 

* we can help you by starting in our BEGINNER classes and move up from there as you are comfortable. see our schedule here www.schedule.live-well-fit.com 

Located at 6040 SW 33rd  ( behind hobby lobby)  

 

 

b2ap3_thumbnail_tricep-dips.jpgb2ap3_thumbnail_step-ups.jpgb2ap3_thumbnail_squat-biceip-curl.jpgb2ap3_thumbnail_plank-shoulder-touches.jpgb2ap3_thumbnail_lunge-front-raise.jpgb2ap3_thumbnail_low-row.jpgb2ap3_thumbnail_incline-chest-press.jpgb2ap3_thumbnail_dumbell-fly.jpgb2ap3_thumbnail_circcuit-plan.jpg

 

IF you dont have a TRX, you can grab one  on our main page of our webiste! 

Rate this blog entry:
2
1413 Hits

165 pounds...gone!

165 pounds...gone!

Why are we pointing to Nancy Howe?  

From the first "Fit camp" we ever did, Nancy jumped in to begin a fitness program. She was barely able to get up and down, her body hurt, her legs hurt, but she was determined to CHANGE HER HEALTH.

Nancy began slowly, Listened to the advice and coaching we gave her and inspired SO Many women at Livewellfit. She never gave up. She showed up regardless of what she felt at the time and had EVERY reason to give us excuses... but she didnt.

This was Nancy then...

This is Nancy now.. 165 pounds.. GONE!!!

How did she do it? Nancy drinks Shakeology daily, moves with us daily in classes at least 4 times a week, kept a food log, planned her meals and snacks, put sleep on her priority list and reminded her self that SHE IS WORTH it. She is wearing leggings for the first time, sings like an angel, and makes our heart warm when she smiles.

Never say never.. YOU are worth it.. You can do it..

We can help... whether you live in Amarillo, TX or anywhere in the US.. we have programs and online coaching available. You just need to reach out to us and we can help. We are in the midst of taking our programs online where you can have your own support group of women who know exaclty how YOU feel.

Our next challenge at Livewellfit is coming September 2015 - we will offer an in studio program as well as a NEW online program for those who live out of town!  But... we can help you LONG before that.

How? In town - choose a beginner class and get started just like Nancy. www.schedule.live-well-fit.com
Your first class is free.. from then on you pay for classes you use, no mirrors, no men and no memberships.

Out of town or busy schedule: Choose our online programs where you can have free online streaming of workouts, meal plans, recipes and tools to help you get healthy. Suzi will be YOUR coach once you sign up. Choose the challenge pack of your choice and get started as soon you make the purchase. www.beachbodycoach.com/suzimckee


Either way, Call us today or email This email address is being protected from spambots. You need JavaScript enabled to view it. to find out where to start.

Choose the Class schedule tab or the START HERE top left button for information. Watch some of our YOUTUBE videos and see what happens with these great gals.

 

This email address is being protected from spambots. You need JavaScript enabled to view it.  806-341-8679 

Afraid? Every excuse in the book and EVERY SINGLE woman feels JUST like you do! Scared to fail.. Scared to start.. Tired of roller coasting diets and weight loss.. Yep, we have heard it... Come on gal, lets' do this. Be Brave Today.

You are amazing..

Rate this blog entry:
0
1230 Hits

Beginner Runner? Here's your Plan

Beginner Runner? Here's your Plan

We have so many gals who are JUST starting out with a fitness program that have a desire to run a 5k. They need help getting started and we are here to help!

 

We encourage them to get their CORE strong first with our Pilates, TRX , Bar Sculpt and Yoga classes first.  (see Fit class schedule above)  Then, begin a walking program.

Once they are able to walk 30 minutes with ease, then this would be where they would start.

 

Week 1: Warm-up walking for 5 minutes at a brisk pace. Then alternate running for one minute at easy pace, followed with three minutes of brisk walking. Example: Run 1-minute, walk 3-minute. Repeat the cycle 5 to 7 times. Finish off the sessions with a 5-minute easy walk. Do three sessions per week.

Week 2: Run 2-minute, walk 2-minute. Repeat six times

Week 3: Run 3-minute, walk 1-minute. Repeat five times

Week 4: Run 5-minute, walk 90-second. Repeat four times

Week 5: Run 8-minute, walk 1-minute. Repeat three times

Week 6: Run 12-minute, walk 1-minute. Repeat three time

Week 7: Run 15-minute, walk 1-minute, run another 15-minute.

Week 8: Run 30-minute at an easy and controlled pace.

This is a basic beginner plan, so feel free to adjust this program to meet your own needs and fitness level. Just make sure to get that core strong first.

Contact us to START moving. We have beginner classes where we like all women to start at various times throughout the day. Our Class schedule inlcudes TRX, Yoga, Piyo, Bar and other classes suited for womens bodies.

 

Remember.. No Men, NO mirrors and NO intimidation.

Call us for questions at 806-341-8679 or email us a This email address is being protected from spambots. You need JavaScript enabled to view it. This email address is being protected from spambots. You need JavaScript enabled to view it.">

Grab a girlfriend, get outside and start walking..

Our next BEGINNER 5 K CLASS starts mid January - call us to get you signed up or stop by at 6040 sw 33rd ( next to Mrs. Piggies , behind Hobby Lobby) 

Rate this blog entry:
1
1280 Hits

Beginner Zumba is here!

Beginner Zumba is here!

Many women want to try Zumba , but have a fear of "keeping up" or not knowing the routine, or thinking that all the women willl be in such  great shape , they will feel uncomfortable. I am here to tell you that we offer BeGINNER classes for all our different classes and provide this to make you feel welcome and successful!

Drop in to a beginner zumba class any Saturday morning. Create an account and choose First class free!

From there you can drop in per class, or pay for unlimitied classes under our CLASS PACKAGE option! bring a friend and have some fun!

choose the START HERE button on the top left of this page!

 

Rate this blog entry:
0
1430 Hits

"Suzi is a woman on a mission.  She is all about helping all women get fit and live a healthier lifestyle.  Her motivation and expertise cannot be matched.  She truly cares about her clients."
~Cherra LaFleur

Before & After
before-after-becky-side


Before & After

before-after-lydia


Before & After
tina-before-after
"I feel amazing and I am so thankful I decided to do the challenge!"
~Tina Hicks
60 Day Challenge - Lost 24.75 inches
8.8lbs, 9.4 Body Fat and 98 BMI


Before & After

ba-shawn-norris