Tuesday, August 30, 2016

The Free Boot Camp Class was a success!!!

I had such a wonderful time with these fabulous ladies at the Free Boot Camp Class that was held on August 9, 2014! These women are awesome, strong women that work hard to get to their goals! I had a lot of fun taking them through circuit style boot camp with a sports influence! 

We used ladders for some ladder drills. Think running high knees and lateral high knees.

We even had some mini hurdles! We did some hops over the hurdles and some lateral double toe taps
In between cardio stages, I added in some kind on body weight or abdominal exercise in order to give the heart a break and to work the muscles in a strengthening fashion. Think squats, lunges, reverse crunches.
Next time I am going to actually add in some dumbbell work and maybe even use the TRX suspension trainer at some point! I love that thing!

I would also like to send out a special thanks to my photographer who photographed all these amazing women showing off their skills and their strength!  Check out Irene Humbarger Photography online!!

I cannot wait for our next FREE SATURDAY BOOTCAMP CLASS! More information to come!
For Now get excited about our


When: sept 8-nov 24, 2014 (off sept 22)
            Mondays 645p
Where: 7225 Old Clinton Pike, 37921
Bring: Mat, water bottle, Towel
Cost: $99 for 11 week series
Must register and pay ahead by emailing: roxy@knoxvillepersonaltrianing.com or call 865-622-3103

Also check out Sassy Classy Jewelry for handmade trendy jewelry, college jewelry and classic jewelry www.sassyclassyjewelry.com 

Exercise and Pregnancy and Facebook!

I was so excited when one of my clients posted this picture with this message on Facebook!

"Thankful for my workouts with Roxy Marmaduke. Who says you can't be pregnant and fit? 7 weeks to go!"

It is sooooo true! Why not be pregnant and fit?! Back in the day pregnant women were told not to get their heart rate up above 140bpm. This is old school thinking as long as you have a healthy and uncomplicated pregnancy! It is actually a GREAT idea to stay active and work out while you are pregnant. This will help you bounce back faster after you have the baby and will aid in a quicker labor as well! Who doesn't want that?! Exercising while you are pregnant can also help with low energy levels and can help with pain associated with pregnancy.

It is always a good idea to check with your doctor before you start any new exercise routine while pregnant. I have had clients in the past that did not work out before pregnancy but with the right approach and right progressions, we were able to have a safe and effective workout.

So back to the Facebook post! I saw that 180 people liked her post and she had SEVERAL comments.  I just thought that it is so nice to have so many people give her such great positive feedback! In a world that can be so negative, cruel, critical, and judgmental; it was so nice to see positivity, encouragement, love, support, and hope! Who knew those FB "likes" could make a difference?

It's times like these that make me so happy to be able to get to know each individual client, be able to guide them through a series of exercises specifically designed for them, and then to see them excel! It makes my heart happy knowing that I am able to aid people into living a healthier life and to help them reach their goals, no matter what their goals are.

Also check out Sassy Classy Jewelry for handmade trendy jewelry, college jewelry and classic jewelry www.sassyclassyjewelry.com