August 17, 2025
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Once a Marine…….

When I met Ali, he was still an active-duty Marine. That’s when he earned his Mace Fit Level 1 Coach Certification. Well, he retired a short […]
August 16, 2025
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Great training available in Louisville, KY

George Wiggins aka Big George will get your attention and keep it. He’s a gentle giant kind of guy. George is one of our very best […]
August 15, 2025
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Strong Jersey girl

Just across the river from New York you will find one of the most accomplished lady coaches I know of. Valerie Pawlowski trains people in her […]
March 15, 2023
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Mace Fit training #710

general warmup (15 minutes) barbarian walking lunges x 15 reps windshield wiper lateral lunges x 20 reps drumming x 35 reps archer press x 10/10 reps […]
March 12, 2023
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angled isometric holds for strong forearms

We often hit the big muscles of the body, but how often to we purposely develop the smaller ones? So let’s look at the forearms. In […]
March 12, 2023
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Mace Fit training #709

general warmup (15 minutes) long cycle front lunges x 15/15 reps 2 hand side swings x 40 reps BTN stretch x 60 seconds x 1/1 1 […]
March 10, 2023
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Mace Fit training #708

general warmup (15 minutes) double club walking horse stance x 40 reps seated Ahrens press x 12 reps 1/2 kneeling alternating chest press x 20 reps […]
March 7, 2023
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Mace Fit training #707

general warmup (15 minutes) Walking double club front swings x 50 reps 2 hand wood choppers x 15/15 reps BTN stretch x 90 seconds x 1/1 […]
March 5, 2023
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Mace Fit training #706

general warmup (15 minutes) barbarian squats x 15 reps grave digger rear lunges x 10/10 reps crucifix lateral lunges x 20 reps 1/2 kneeling wide stance […]
March 3, 2023
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Mace Fit training #705

general warmup (15 minutes) 1/2 kneeling lateral pullovers x 20/20 reps kneeling Ahrens press x 15 reps BTN stretch x 60 seconds x 1/1/1/1 inside helicopters […]
March 1, 2023
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Mace Fit training #704

general warmup (15 minutes) Americanas x 40 reps inside mills x 20/20 reps double club front raise lunges x 12/12 reps BTN stretch x 90 seconds […]
February 25, 2023
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Mace Fit training #703

general warmup (15 minutes) standing 2 hand figure 8’s x 40 reps windshield wiper knee walkups x 20 reps seated archer press x 8/8 reps BTN […]
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