May 24, 2026
general warmup (15 minutes) figure 8’s to hold x 30 reps standing figure 8’s x 30 reps BTN stretch x 60 seconds x 1/1 alternating 1 […]
May 24, 2026
Many people, especially in this present culture, avoid taking risks. They would rather not try at all, than fail at something. The fact is, every great […]
May 21, 2026
general warmup (15 minutes) alternating from swings x 50 reps crucifix squats x 15 reps long cycles x 30 reps BTN stretch x 90 seconds x […]
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April 25, 2026
general warmup (15 minutes) walking 2 hand front swings x 50 feet inside mills x 15/15 reps outside mills x 15/15 reps BTN stretch x 90 […]
December 2, 2025
December 13. 2025 Peapack, New Jersey Learn from Mace Fit Level 3 Master Pro Instructor, Valerie Pawlowski. The training will be done in her private […]
August 15, 2025
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 […]
October 1, 2023
general warmup (15 minutes) Donnie G’s x 15/15 reps double club lateral lunge flys x 20 reps long cycles x 25 reps 2 hand pause squat […]
March 29, 2023
general warmup (15 minutes) crucifix squats x 20 reps 1/2 kneeling 1 hand lateral pullovers x 12/12 reps kneeling double club front pullovers x 15 reps […]
August 14, 2022
general warmup (15 minutes) Americanas x 40 reps inside mills x 20/20 reps double club lateral lunge flys x 20 reps BTN stretch x 90 seconds […]