Total Body Breakthrough

I’m excited about this, check it out…

FOR IMMEDIATE RELEASE

Strength and Conditioning Coach, Pamela MacElree, Signs Publishing Deal With CelebrityPress To Release New Book “Total Body Breakthroughs”

Pamela MacElree, strength and conditioning coach and fitness expert, has recently signed a publishing deal with marketing and business book publisher, CelebrityPress, along with other fitness experts, to release the book “Total Body Breakthroughs.”

Philadelphia, Pa. – September 15, 2010 – Pamela MacElree, co-owner of Urban Athlete, has joined with CelebrityPress and other leading fitness experts from across the world, to co-write and publish a new book titled, “Total Body Breakthroughs.” Celebrity Press™, founded by JW Dicks, Esq. and Nick Nanton, Esq, is a business book publisher that publishes books from thought leaders around the world.

Pamela MacElree holds a Bachelor of Science degree from The Pennsylvania State University and is currently completing a Masters of Science in Exercise Science, with a focus on Injury Prevention and Performance Enhancement from California University of Pennsylvania. Pamela has also collaborated on developing and delivering the only peer-reviewed and most comprehensive Kettlebell training certification for Fitness Professionals in the United States and Germany.

The forthcoming book, “Total Body Breakthroughs” will feature Pamela MacElree along with some of the world’s leading health and fitness experts. The book will be covering the subjects of total body health, fitness and nutrition, and is designed to help people find a breakthrough fitness strategy that works for them. The book will highlight proven holistic approaches to physical fitness, health, mindset and nutrition.

Learn more about Pamela MacElree at http://www.UrbanAthlete.tv

About Pamela MacElree:

Pamela MacElree holds a Bachelor of Science degree from The Pennsylvania State University and is currently completing a Masters of Science in Exercise Science, with a focus on Injury Prevention and Performance Enhancement from California University of Pennsylvania. Pamela is co-owner of Urban Athlete, which operates a strength and conditioning studio and Brazilian Jiu-Jitsu academy in Philadelphia, Pennsylvania.

Pamela is an independent contractor for one of North America’s largest pharmaceutical companies, supplying health and wellness education to its employees. Along with Kettlebell Athletics, she has collaborated on developing and delivering the only peer-reviewed and most comprehensive Kettlebell training certification for Fitness Professionals in the United States and Germany, Pamela has also created training programs for local men and women’s rugby and squash teams.

Pamela lives in Philadelphia, Pennsylvania and enjoys workouts in the park with her two rescue dogs, Bella and Leo.

Learn more about Pamela MacElree at http://www.UrbanAthlete.tv and http://PMacStrong.com

Tick…Tock…What Are You Waiting For?

When’s the last time you had a really good workout?

How many times have you put your workout off to do something else?

How often have you heard someone say (or maybe you’ve said it yourself) that they have to ‘get-in-shape’ before they can do a certain workout regimen?

Truth is, finding time to workout can be hard. You have a balancing act between; work, school, family, chores, a social life, and more.

But when are we, as a society going to stop making excuses due to a lack of time?

When are we going to admit to ourselves that instead of sleeping an extra hour three days a week you could hit the gym (or even a home workout)?

When are we going to admit to ourselves that instead of lounging in front of the TV after dinner every night for two hours before you lay down to go to sleep, you could get in a good workout, take the entire family for a walk or to the park?

Staying active, being active, and making a BIG deal out of working out is so important.

It teaches our children a lesson, to not be lazy, and to WANT to PLAY.

It increases our quality of life.

The old days of 2 hour workouts is the past, in fact it isn’t necessary, and can often show less results. Set aside 30 minutes, 3 times a day and get yourself to the gym. Wake up earlier just three days a week and do a workout at home. (If you need assistance with your workouts, I can help you with that with an online training program) Two other days of the week do something active, go for a walk, take a stroll with the kids, play a pick-up game of your favorite sport.

Get outside and breathe fresh air.

If you live in the city, walk instead of driving.

Your watch doesn’t need to stop ticking. And you shouldn’t want it to either.

Here’s your challenge to do this if you aren’t already. If you are, KEEP UP THE EXCELLENT WORK. If you know someone who should be doing this, pass this along…

Start implementing this today! Don’t wait for a new week to start, don’t wait for the weekend, start today!

Find an object that reminds you of needing to do 3 short workouts a week and 2 activity days. Carry it around with you.

A pocket watch might be a good idea.

Remind yourself daily you need to be doing this, then commit to it and do it. Set the time aside, put it in your calendar. Remember it’s only 2.5 hours a week, that’s less time than it takes you to 3 prime time crime scene shows, less than the length of a football game, less time than you probably spend commuting to work.

It’s a challenge, let me know how it goes.

MMA / Kickboxing for Women

I’ve been making a decent effort to get to 1-2 boxing and/or MMA-kickboxing classes a week in the past few months.  Prior to this, the only martial art I had really trained in was Brazilian jiu-jitsu.  Since I was offering both of these other martial arts at the gym, I thought I’d take a few sessions/classes to see how I liked it.

Below is a video from a few months ago, out in California at Rigan Machado’s Academy where a friend of mine trains. This is at the end of an hour long conditioning session we did, tough stuff.

I love the workouts and it’s a good fit with my kettlebell training and jiu-jitsu training well.  Just last week I thought it’d be fun to spare with some gloves on for the first time.  All I can say is it’s very different to actually hit a moving body than it is to punch or kick a heavy bag.

More about my progress in the upcoming weeks.

Hand Care 101 – Good Bye (My Love) Calluses

I posted on hand care a few months ago, and a good friend of mine, Jen Sinkler, who is also the editor of Experience Life Magazine just asked me for some of my top pointers on how to maintain these unsightly creatures that are a free by product of weight training, so I thought I’d run through the list again.

First and foremost the biggest reason why you want to maintain your calluses is so they do not rip or break during a workout, leaving you unable to workout to your fullest capabilities for several days, sometimes as long as a week!

The second is cosmetic, most of us don’t want to walk around with burly hands that others would be afraid to shake hands with.

The best protocol for maintaining smooth hands, that will still function well during a weight lifting workout, on a weekly basis is:

  • Buy an all natural porous pumice stone, not one with very tiny pores that are all symmetrical.  Twice a week at the end of your shower, use the pumice stone to get rid of large excess patches.
  • Buy a large emory board (non metal nail file).  Two to three times a week, whenever it is convenient file the callus patches gently.
  • Buy a good quality moisturizer.  Shea butter and Cocoa butter work the best.  Apply at night before going to bed.

The less perfect it looks, the better it’ll work.

This regimen is fast, easy, and inexpensive.  Best of all your calluses won’t rip when you’re working out, and you won’t have to dread shaking hands anymore.

Kettlebell Training for Legs and Glutes

Training with Kettlebells is one of my favorite types of workouts. I’ve even been known to take one or two on vacation with me, all the way from Long Island, to the East Coast of Florida, to Mexico. The thing is a kettlebell is pretty easy to transport if you’re willing to get it from point A to point B.

The other reason is it’s really effective full body training tool, and although I like rely on bodyweight training to make my life a little easier when it comes to travel, nothing beats my 3 favorite kettlebell exercises for stronger, great looking legs and glutes.

That alone is reason enough.

Check out the video below that shows my 3 favorite kettlebell exercises for your legs and glutes.