Slides

A Healthy Lifestyle Increases Years Lived Without Chronic Disease

With Covid-19 a major player in the health care arena—immune modulation, diagnostic testing, comorbidities (concurrent health issues),...
Corner Wall Scapula Stretch

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.
5-10-5 Drill

More than ever, it’s important to have a strong cardio-pulmonary (heart & lung) system—one that increases lung...
COQ-10 Improves Endothelial Function & Reduces Cardiovascular Disease Risk

Dyslipidemia, the characteristic change of one or more blood lipid (fat) components—including total cholesterol (TC), low-density lipoprotein...
Wax Wall and Push Up

Mackie shows you a great workout for your shoulders using a couple of paper towels and a...
Quick step your fitness with the Quick Step Drill

Cardio fitness can be achieved quite well in as a little as a 5-yard straight line. It’s...
Whey Protein Isolate May Favorably Alter Cardiovascular Function in Older Adults

Based on research into the various paths the Covid-19 disease can track in the human body, it’s...
Chair Deceleration Squat

Mackie shows you a great method of building up the legs, especially the hamstrings: the deceleration squat....
“W” Drill

Change-of-direction (COD) drills offer significant cardiovascular conditioning effects due to the constant stop & go requirements. Depending...
Immune Update: How Your Defense Fights & Nutrients That Support It

In January of 2020, “A Review of Micronutrients and the Immune System—Working in Harmony to Reduce the...
Core Bridge and Reserve Crunch

Mackie demonstrates a great combo exercise for core strength and stability; the core bridge & crunch. Remember,...
60-Yard Shuttle Change-of-Direction Drill

Shuttles are change-of-direction drills that offer strong conditioning effects due to the constant changing of direction—in this...
Bovine Colostrum: Another Option in the Immune Toolbox

Recently NBC News reported on the findings of research, “Presenting Characteristics, Comorbidities, and Outcomes Among 5700 Patients...
Water Jug Swings

Mackie shows you how to leverage the instability of a water jug to improve stability, mobility and...
Hopscotch, a Family Game of Fun and Fitness

The 300-hundred-year-old game hopscotch—an English name, which according to Britannica.com, means to hop over the “scotch”—a line...
Omega-3s Reduce Risk of Neuroinflammation Associated with Aging

Statistics point to the fact that the elderly population—those over 65 years of age -has tripled from...
Dead Bug Supine Stage 2

In episode 6 of Fitness in Small Spaces, Mackie continues showing you tips to strengthen your core...
Improving Immune Function and Lung Capacity with a 5 Yard Square Box (Pt. 2, The Star Drill)

Encyclopedia.com says, “the most important function of the cardiopulmonary system is with respect to the flow and...
The Micronutrient Zinc Is a Key Player in Our Immune Defense

As the second most abundant micronutrient in the human body behind iron, zinc is critical for multiple...
Dead Bug Supine Stage 1

In episode 5 of Fitness in Small Spaces, Mackie gets you flat on your back to strengthen...
Improving Immune Function and Lung Capacity with a 5 Yard Square Box (Pt. 1, The H Drill)

Encyclopedia.com says, “the most important function of the cardiopulmonary system is with respect to the flow and regulation...
A Higher Daily Step Count Lowers Mortality Risk

With the need now to strengthen our lung function—endurance and stamina—to support immunity against the Covid-19 disease,...
Improving Sleep Quality During Times of High Stress

The Centers for Disease Control and Prevention (CDC) says that adults between the ages of 18 to...
Towel Stretches and Throws

In episode 4 of Fitness in Small Spaces, Mackie shows you how to loosen and and work...
Improving Immune Function and Lung Capacity with Shadow Boxing

One of the best ways to increase immune function is through structured cardiopulmonary exercise. One of the...