Swing Set Fitness is exercise with a playground swing. It is fun, fast, and effective. All major muscle groups can be targeted, the legs, shoulders, chest, back, arms, and the core. Benefits include weight loss, improved muscle tone, and increased strength. It's for adults and kids. There are three Swing Set Fitness books written by the creator of Swing Set Fitness, Karen Goeller, CSCS. The books are available through all major book retailers. Created in 2006.
Tuesday, March 2, 2010
Friday, February 26, 2010
Staten Island, NY Snow Storm Photos
Another snow day off from the gym so I went to the beach! Photos from this afternoon... http://www.ireport.com/docs/DOC-413819
Wednesday, February 3, 2010
Get Fit with Your Kids... At the Playground
How is that possible? It's easy, just bring them to the playground. That's right, getting exercise with your kids is as easy as getting fresh air, bonding with your kids, and having a really great time. I remember having a great time in the playgrounds in Brooklyn as a kid. I never wanted to leave them. Although there was a playground on Avenue N near my house, my favorite playground was always Marine Park because it had everything. Marine Park had a large grass area, baseball fields, and plenty of playground equipment, including swings.
Can you believe that you can use a playground swing to exercise every major muscle group of your body? It's true. Swing Set Fitness is an exercise method using a playground swing as the gym equipment. Everyone can enjoy this method of exercise because there are exercises for beginner through advanced fitness enthusiasts. Like using dumbbells or exercise machines, there is so much variety that virtually everyone can use a swing for exercise. And since there is such a wide variety of exercises everyone in your family can find appropriate exercises to help reach desired fitness goals.
Swing Set Fitness is a great way to encourage your children to exercise because it is so unique and enjoyable. And how difficult will it be to get them to the playground? Swing exercise can be the first step you take in starting an exercise program. And when you and your children see how enjoyable it is, you will all continue to exercise. That means you will lose weight, become more fit, gain strength, and remain interested.
Not sure how to start? No problem. All three Swing Set Fitness books are loaded with photos of exercises along with very clear explanations. You will be guided through exercises and workouts that will be fast and effective. There are workouts that help the beginner start slowly while the advanced fitness enthusiast can perform the more difficult workouts.
Here are two exercises to get you started...
Swing Double Crunch
Sit on the swing, hold the chains securely, and lean back. Lift both legs in front of your body to hip /swing height. Once both legs are at hip / swing height, bring both knees in toward your chest. As you bring your knees in toward your chest, sit up to allow your chest and knees to meet. Once your knees and chest have formed a tuck position, return to the starting position. Continue to bring your knees in and chest up for the desired number of repetitions. You should feel this in your abdominal and hip flexor muscles.
Supported Squat
Standing front of swing. Place the swing seat on your upper back and slowly lean back so that you are standing at a 45 degree angle and being supported by the swing. Once comfortable, bend your knees and lower your buttocks towards the ground. Try not to bend your knees more than a 90 degree angle. As you bend and straighten your legs be sure to keep your knees in line with your hips and feet. Do not allow your knees to move laterally. Push back up using your legs to the standing 45 degree angle position. The entire time your head and spine should remain at the angle in which they started. You should feel this exercise in your hamstrings, quads, and even your buttocks.
Swing Set Fitness offers you total body conditioning that is fun and effective. You will see that using a swing to exercise is the perfect addition to any fitness program.This form of exercise blends the fun of being on a swing with traditional exercise techniques for a fulfilling workout experience.
Swing Set Fitness was created by me (Karen Goeller) and my nephew, Brian Dowd. We both grew up in Brooklyn and spent countless hours in the playgrounds. Brian Dowd is also the fitness model in these books. For more information on Swing Set Fitness visit www.SwingSetFitness.com.
By Karen Goeller, CSCSwww.KarenGoeller.com
How is that possible? It's easy, just bring them to the playground. That's right, getting exercise with your kids is as easy as getting fresh air, bonding with your kids, and having a really great time. I remember having a great time in the playgrounds in Brooklyn as a kid. I never wanted to leave them. Although there was a playground on Avenue N near my house, my favorite playground was always Marine Park because it had everything. Marine Park had a large grass area, baseball fields, and plenty of playground equipment, including swings.
Can you believe that you can use a playground swing to exercise every major muscle group of your body? It's true. Swing Set Fitness is an exercise method using a playground swing as the gym equipment. Everyone can enjoy this method of exercise because there are exercises for beginner through advanced fitness enthusiasts. Like using dumbbells or exercise machines, there is so much variety that virtually everyone can use a swing for exercise. And since there is such a wide variety of exercises everyone in your family can find appropriate exercises to help reach desired fitness goals.
Swing Set Fitness is a great way to encourage your children to exercise because it is so unique and enjoyable. And how difficult will it be to get them to the playground? Swing exercise can be the first step you take in starting an exercise program. And when you and your children see how enjoyable it is, you will all continue to exercise. That means you will lose weight, become more fit, gain strength, and remain interested.
Not sure how to start? No problem. All three Swing Set Fitness books are loaded with photos of exercises along with very clear explanations. You will be guided through exercises and workouts that will be fast and effective. There are workouts that help the beginner start slowly while the advanced fitness enthusiast can perform the more difficult workouts.
Here are two exercises to get you started...
Swing Double Crunch
Sit on the swing, hold the chains securely, and lean back. Lift both legs in front of your body to hip /swing height. Once both legs are at hip / swing height, bring both knees in toward your chest. As you bring your knees in toward your chest, sit up to allow your chest and knees to meet. Once your knees and chest have formed a tuck position, return to the starting position. Continue to bring your knees in and chest up for the desired number of repetitions. You should feel this in your abdominal and hip flexor muscles.
Supported Squat
Standing front of swing. Place the swing seat on your upper back and slowly lean back so that you are standing at a 45 degree angle and being supported by the swing. Once comfortable, bend your knees and lower your buttocks towards the ground. Try not to bend your knees more than a 90 degree angle. As you bend and straighten your legs be sure to keep your knees in line with your hips and feet. Do not allow your knees to move laterally. Push back up using your legs to the standing 45 degree angle position. The entire time your head and spine should remain at the angle in which they started. You should feel this exercise in your hamstrings, quads, and even your buttocks.
Swing Set Fitness offers you total body conditioning that is fun and effective. You will see that using a swing to exercise is the perfect addition to any fitness program.This form of exercise blends the fun of being on a swing with traditional exercise techniques for a fulfilling workout experience.
Swing Set Fitness was created by me (Karen Goeller) and my nephew, Brian Dowd. We both grew up in Brooklyn and spent countless hours in the playgrounds. Brian Dowd is also the fitness model in these books. For more information on Swing Set Fitness visit www.SwingSetFitness.com.
By Karen Goeller, CSCSwww.KarenGoeller.com
Friday, January 1, 2010
Happy New Year! Now that a New Year has begun, it is time to take care of your health. And the person to help you with your exercise program is Karen Goeller.
You will have the opportunity to see Karen Goeller LIVE on the Late Night with Johnny P Show. Take a seat in the audience while Karen is interviewed by Johnny Potenza. The show is on January 28, 2010 at 7:00 PM. It is filmed at the CTV Staten Island Community TV studio. The address is 100 Cable Way Staten Island, NY 10303. It is off South Street in Staten Island, NY.
Since we never know what Karen Goeller will say or do it should be a fun evening!
Since we never know what Karen Goeller will say or do it should be a fun evening!
Karen Goeller has educated thousands in the fitness and sports communities with her books, articles, and in person. Karen has been helping people with fitness and sports conditioning for more than 20 years. She has produced many successful athletes and has helped numerous adults lose weight. Karen Goeller's books can be purchased through http://www.gymnasticsbooks.com/ or most major book retailers.
Monday, December 21, 2009
Fitness Article: First Comes the Snow, Then Comes the Muscle Soreness… Why?
http://www.swingworkouts.com/article_muscle_soreness.htm
Fitness Article: First Comes the Snow, Then Comes the Muscle Soreness… Why?
By Karen Goeller, CSCS
So think about it... You exercise at least three times each week, you like what you see in the mirror, and you think you're in pretty good shape. Right? You might look and feel great, but you have not specifically trained for the task of shoveling.
The snow storm hits and you have to shovel the driveway, dig your car out, and then maybe build a snowman. You move the snow quickly in the beginning and you think it will be less dreadful than last winter's snow storm so you keep up the pace. You do not stop to rest so you shovel for hours, you then help the neighbors, and then you play with the kids in the snow. And after that you go on with the rest of your day as if it were like any other. Is shoveling after a blizzard really like any other day? No. And you WILL feel it in the morning!
So you know it was not like any other day because you might only shovel once each winter, if that much. What happens after your day of nonstop activity in the freezing weather? A few hours later the muscle stiffness kicks in and then you realize that maybe you are not as fit as you thought. You are not in "shoveling shape." You feel like you moved mountains (pun intended!) so you are satisfied with your job, but you ache. You probably think you can deal with a LITTLE stiffness or even soreness... until the next day when you wake up and every muscle hurts. You can’t get out of bed because you are so sore. Now what?
Your back, hamstrings, shoulders, arms, and muscles you did not realize that you have are burning. It is intense, more than you expected. So why is it that you are in "good shape" but you are so sore from shoveling? Think about it...
When you exercise at the gym you might perform 2-4 sets of 10-15 repetitions per exercise. Maybe you perform 2-3 exercises per muscle group, but most people only perform 1 set. So how many times on average during your last 10-20 workouts did each muscle group contract? Yes, there is math involved in training.
Read the rest of the article here... http://www.swingworkouts.com/article_muscle_soreness.htm
This fitness article includes a photo of my own backyard after the snow storm...
--------------------------------------------------------------------------------
By Karen Goeller, CSCS
Karen Goeller, CSCS, has educated thousands of coaches, teachers, athletes, and fitness enthusiasts with her books, articles, and in person. She has been training athletes since 1978 and adults since 1986. Karen Goeller is the author of the Swing Set Fitness books, the Gymnastics Drills and Conditioning books, numerous training programs, and many articles. Karen has been featured in newspapers, magazines, and on television many times. Read her full bio at www.KarenGoeller.com.
--------------------------------------------------------------------------------
Come see Karen LIVE on the Late Night with Johnny P Show... It will be fun! January 28, 2010 at 7:00 PM at CTV Staten Island Community TV 100 Cable Way Staten Island, NY 10303
Fitness Article: First Comes the Snow, Then Comes the Muscle Soreness… Why?
By Karen Goeller, CSCS
So think about it... You exercise at least three times each week, you like what you see in the mirror, and you think you're in pretty good shape. Right? You might look and feel great, but you have not specifically trained for the task of shoveling.
The snow storm hits and you have to shovel the driveway, dig your car out, and then maybe build a snowman. You move the snow quickly in the beginning and you think it will be less dreadful than last winter's snow storm so you keep up the pace. You do not stop to rest so you shovel for hours, you then help the neighbors, and then you play with the kids in the snow. And after that you go on with the rest of your day as if it were like any other. Is shoveling after a blizzard really like any other day? No. And you WILL feel it in the morning!
So you know it was not like any other day because you might only shovel once each winter, if that much. What happens after your day of nonstop activity in the freezing weather? A few hours later the muscle stiffness kicks in and then you realize that maybe you are not as fit as you thought. You are not in "shoveling shape." You feel like you moved mountains (pun intended!) so you are satisfied with your job, but you ache. You probably think you can deal with a LITTLE stiffness or even soreness... until the next day when you wake up and every muscle hurts. You can’t get out of bed because you are so sore. Now what?
Your back, hamstrings, shoulders, arms, and muscles you did not realize that you have are burning. It is intense, more than you expected. So why is it that you are in "good shape" but you are so sore from shoveling? Think about it...
When you exercise at the gym you might perform 2-4 sets of 10-15 repetitions per exercise. Maybe you perform 2-3 exercises per muscle group, but most people only perform 1 set. So how many times on average during your last 10-20 workouts did each muscle group contract? Yes, there is math involved in training.
Read the rest of the article here... http://www.swingworkouts.com/article_muscle_soreness.htm
This fitness article includes a photo of my own backyard after the snow storm...
--------------------------------------------------------------------------------
By Karen Goeller, CSCS
Karen Goeller, CSCS, has educated thousands of coaches, teachers, athletes, and fitness enthusiasts with her books, articles, and in person. She has been training athletes since 1978 and adults since 1986. Karen Goeller is the author of the Swing Set Fitness books, the Gymnastics Drills and Conditioning books, numerous training programs, and many articles. Karen has been featured in newspapers, magazines, and on television many times. Read her full bio at www.KarenGoeller.com.
--------------------------------------------------------------------------------
Come see Karen LIVE on the Late Night with Johnny P Show... It will be fun! January 28, 2010 at 7:00 PM at CTV Staten Island Community TV 100 Cable Way Staten Island, NY 10303
Friday, December 4, 2009
Karen Goeller LIVE on the Late Night with Johnny P Show
See Karen Goeller LIVE on the Late Night with Johnny P Show...
You're invited to join us live!
When: January 28, 2010 at 7:00 PM
Where: CTV Staten Island Community TV 100 Cable Way Staten Island, NY 10303
After the show Karen will gladly sign books. Get your books now so that you will have them in plenty of time to be signed by Karen. Her books can be purchased through www.GymnasticsBooks.com, Barnes and Noble (BN.com), Amazon.com, Lulu.com/gymnastics, and most major book retailers.
Did you know that gymnastics and fitness books make great holiday gifts? Be sure to get a book for yourself and another for a friend! Karen has written numerous fitness and gymnastics books that include Swing Set Fitness, fitness journals, gymnastics drills and conditioning, gymnastics journal, and more. And she has created so many training programs (e-books) that everyone will find something useful on her website. Visit Karen's website now... www.GymnasticsBooks.com
And share this information with your friends.
See you soon...
You're invited to join us live!
When: January 28, 2010 at 7:00 PM
Where: CTV Staten Island Community TV 100 Cable Way Staten Island, NY 10303
After the show Karen will gladly sign books. Get your books now so that you will have them in plenty of time to be signed by Karen. Her books can be purchased through www.GymnasticsBooks.com, Barnes and Noble (BN.com), Amazon.com, Lulu.com/gymnastics, and most major book retailers.
Did you know that gymnastics and fitness books make great holiday gifts? Be sure to get a book for yourself and another for a friend! Karen has written numerous fitness and gymnastics books that include Swing Set Fitness, fitness journals, gymnastics drills and conditioning, gymnastics journal, and more. And she has created so many training programs (e-books) that everyone will find something useful on her website. Visit Karen's website now... www.GymnasticsBooks.com
And share this information with your friends.
See you soon...
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