Tuesday, August 28, 2007

A Great Yoga Video for Home

If you dont' have time to make it to a yoga studio or class, here's a great video that we shot a couple of years ago for the Nautilus company. (I'm featured in it as one of the participants.)
It's got 3 20-minute segments and is great for beginner to advanced exercisers.
It's available for $20 at the Nautilus website. Link below:

Friday, August 3, 2007

Want a REAL answer to your your nutrition dilemma? Trust me on this one. This is 'the stuff'.

Feeling sluggish or unusually tired? Do you remember to take your vitamins every day? On the go and looking for quick meals that are actually good for you? Need some energy and need it fast, and sustained for up to 6 hours?

I've shared this with a lot of my clients, but everybody needs to know about it, because this is absolutely the BEST product I have found in terms of a complete meal replacement, and supplement of ANY KIND to get all of the vitamins and minerals and everything else under the sun that my body needs. You can find it online for about $50 (plus shipping) or in Henry's or Whole Foods for about $69. At about $2.50 a serving (or meal) it's a steal for all that you get. I mix it with Rice Dream and a bananna.......and feel like a champ afterwards '-) Give it a try!

More info:

Thursday, August 2, 2007

The Seven Sacred Truths

Title: The Seven Sacred Truths
Acrylic on Canvas
Completed: July 2007
Size: 12" x 36" (1 x 3 ft.)

You may place an order for a giclee print to be produced.

Symbolism and meaning of this painting:

The seven sacred truths are synonymous with the 7 chakras or major energy centers of the human body.

The Truths are:
1. All is One - we are all connected. (root chakra)
2. Honor One Another. ( Sacral chakra)
3. Honor Oneself. (solar plexus chakra)
4. Love is Divine Power. (heart chakra)
5. Surrender Personal Will to Divine Will. (throat chakra)
6. Seek Only the Truth. (3rd eye chakra)
7. Live in the Present Moment.

for more information: visit http://myss.com/library/chakras/

Thursday, July 26, 2007

Get Your Noodle On : The Summer Pool Workout

With the warm temp's and long days many clients are ready to mix up their routines and take to the water for some exercise. If you have access to a pool with length for swimming laps, and a deep end to do some wading, you're in business for a great workout. The following is a workout I designed for overall fitness, muscle toning, and total body cardiovascular conditioning. Try it out! ( and visit http://www.mackeyfit.com to set up private training sessions for these or other types of workouts.)

Some accessories that assist:

1) Foam Water Noodle
2) Hard Foam Kickboard
3) Goggles (and swim cap if you like)
4) Aqua gloves and or shoes

  • Begin with 4 to 5 laps of breaststroke or freestyle to warm up, swimming the length of the pool
  • Return to the shallow end, standing in water that comes about mid-torso high.
  • Perform 30-40 'Water Jacks' - jumping jacks with extra added water resistance, making sure to keep the palms extended and open.
  • Follow this with 30-40 squat jumps, propelling yourself out of the water as you leap up and down into a squat as you come down, immediately propelling upward again.
  • Next wrap a water noodle around your waist and tuck it under your arm area. Move both ends of the foam toward one another, out in front of you, simultaneously in a chest flye motion. Make sure to use the resistance of the water to assist as you perform this exercise. As you bring the ends back to the starting position, perform a 'reverse flye' against the motion of the water you just created. This works the back musculature and rear deltoids nicely! 30-40 reps.
  • Rows - extend the noodle parallel out in front of you holding onto the ends and drop it into the water, pulling it back toward you against the water in a rowing movement. Pick it up out of the water, extend your arms out in front again, drop in water, and repeat the motion. 30-40 reps.

Cardio Interval #1

Running from side to side of the pool.....Exaggerate a running movement by lifting the knees high and rotating at the waist and with arms pumping as you cross the width of the pool, touching side to side, for 10 lengths.

Run backwards for 5 lengths, and do 5 'side shuffles' as well. Always be aware of where you are in the pool, glacing backward or to the side if necessary so you dont' hit any walls '-)

  • Continue workout with kickboard extended out in front of you, just using the legs to butterfly kick the length of the pool for 3 to 4 laps. This is very challenging, as it takes a lot of kicks to make any forward motion.
  • Next perform 'frog kicks' as you dram the feet up toward the rear and then explosively extend back. 2 laps....looks like the breastroke kick.

Upper Body Toning

In addition to those rows and chest flyes above, you can work the upper body with :

1) push ups on the side of the pool, standing waist deep

2) aqua gloved tricep kickbacks with arm curl combination

3) aqua glove shoulder lateral and front raises

4) and push ups that you do UP and lifting and holding onto the edge of the pool, as if you were going to 'get out', and then returning to standing position waist deep in the pool.

5) if you have a diving board, you can do pull ups on it. just be careful of hitting your head '-)

Cardio Interval #2

Deep Water Wading - 5 minutes. Use water noodle under armpits to support and help float if necessary. Progress and Advance to doing it all on your own.


1) In the deep end, with water noodle still under the arm pits, lift the knees up in a reverse crunch position toward the stomach/chest. Extend and repeat 25-30 times. You can also do this with legs extended.

2) Perform #1 with a bit of a torso rotation as you lift up, involving the obliques, or 'side abdominal musculature'.

Finally, stretch at the shallow end:

- hamstrings, inner thighs, chest stress, overhead triceps stretch, calve stretch on the wall, and neck rotations. If you have a partner to assist you go for it!

Have fun and let me know if you have any questions!


ps - here's an article on how and why aqua workouts are gaining popularity:


Wednesday, July 25, 2007

Welcome to the Mackeyfit Blog Site!

Change Your Body.
Change Your Mind.
Change Your World.

Welcome to Mackeyfit Holistic Health's Blogsite!

With my holistic fitness business I encourage the development of, and fuse together the principles of inner strength, creativity, intuitive/symbolic sight, self-awareness, total consciousness, and inner peace to enhance total health and well being. I'd like to use this blog site as an opportunity to further discussion on these topics, as well as to offer periodic insights and thoughts on everything between life, love, art, inspirational stories and quotes, and general health topics.

Please participate and leave comments and thoughts as well! You're welcome to post health and fitness (or other) questions here too, just please keep them relevant! Thanks. I look forward to hearing from you.....