Slides
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VMO Exercise
Mackie shows you how to strengthen the muscle known as the Vastus Medialis Obliquus on the inside...
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The Box Circuit, aka “The Gauntlet”
This drill is a Weave in/out-type drill, where four markers are placed in a straight line 3-yards...
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Cardiorespiratory Fitness & Muscular Strength Reduce Risk of Arterial Stiffness
In the Covid-19 world, research shows that being older—over 65—with hypertension—high blood pressure—increases the risk of complications...
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Standing Short Arc
This week, Mackie shows you how to strengthen the inside of the knee using an exercise band....
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Serena’s 6-Cone Pre-Competition Agility Drill
This drill is a Weave in/out-type drill, where four markers are placed in a straight line 3-yards...
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Early Time Restricted Eating Reduces Metabolic Risk in Prediabetic Men
In the Covid-19 world, those individuals, especially older males, with comorbidities, like hypertension and diabetes, are at...
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Glute Max
Mackie shows you how to work on your glutes. Remember, you should always consult your physician before...
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Cardio Fit: Quick Feet to Fitness – Three Cone Drill
This drill is a Weave in/out-type drill, where four markers are placed in a straight line 3-yards...
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Covid-19 Diet and Nutrient Immunity Update
Immune modulation—having an aggressive immune (defense) system, available to meet invading pathogens and destroy foreign cells—came into...
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Circle Band Exercise
Mackie shows you another exercise to keep your shoulders strong and open, using a circle band. Remember,...
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Cardio Fit: Quick Feet to Fitness with the Ladder Drill
This drill is a Weave in/out-type drill, where four markers are placed in a straight line 3-yards...
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In Search of the Fountain of Youth: Healthy Aging
Based on research—”Calorie Restriction and Aging in Humans”—which appeared online in June of 2020 in the Annual...
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Standing Shoulder Raise
Mackie shows you a safe and effective shoulder workout using an exercise band. Two thumbs up! Remember,...
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More Serena Williams’ Training Secrets: Serve Accelleration
This drill is a Weave in/out-type drill, where four markers are placed in a straight line 3-yards...
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Mediterranean Diet Helps with Non-Alcoholic Fatty Liver Disease
Non-alcoholic fatty liver disease (NAFLD) is defined in the literature, as an accumulation of liver fat in...
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Pillow Star
Kick your shoes off and grab a pillow for this exercise that puts your balance and stability...
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More Serena Williams’ Training Secrets
This drill is a Weave in/out-type drill, where four markers are placed in a straight line 3-yards...
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Healthy Eating Patterns Reduce the Risk of Cardiovascular Disease
On June 15,th 2020, NBC News reported that death rates are 12 times higher for coronavirus patients...
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Halo Stretch
Mackie keeps you in shape with the Halo Stretch, using a wooden spoon to increase strength and...
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Serena Williams’ Training Secrets: Big X Drill
This drill is a Weave in/out-type drill, where four markers are placed in a straight line 3-yards...
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Understanding Obesity and Its Implications
The US department of Health and Human Services says the most common way to determine, if a...
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Floor Wax On, Wax Off Drill
Mackie continues to buff up with the Floor Wax on Wax Off Drill, more easy ways to...
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Zig Zag Drill
This drill is a Weave in/out-type drill, where four markers are placed in a straight line 3-yards...
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Short and Long-Term Sleep Patterns Can Affect Mortality
As we age, especially over 65, our habitual sleep duration changes— emphasizing a potentially shorter duration that...
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Floor Wax Drill
Mackie buffs up with the Floor Wax Drill, a great way to strengthen the arms and core...
