Exercise Programs, Swing Set Fitness Books, Fitness Journals, Personal Training

Karen Goeller's playground exercises and workouts are fun, fast, and very effective!

25% Off Books: Drills & Conditioning, Journals, Swing Set Fitness, etc. Code MAG12. Excludes sale and packages. Not to be combined. Ends 2/6

50% Off Digital Downloads: Training Programs, Animated E-Books, E-Books. Code MAG123. Not to be combined. Ends 2/6.

As seen on TV...

Fitness Books and Programs... Featuring the Swing Set Fitness BooksSwing Set Fitness... Exercise with a playground swing is fun, unique, and effective! Swing Fitness: Great exercise for core, chest, legs, and more!Swing Set Fitness... Exercise with a playground swing is fun, unique, and effective! Swing Set Fitness... Exercise with a playground swing is fun, unique, and effective! .

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Fitness Programs, Books, and Training including Swing Set Fitness

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Swing Fitness

Exercise with a swing for a unique challenge. These outdoor exercises and workouts are fun, fast, and very effective!

Fitness Books: Swing Set Fitness books have exercises performed with a playground swing. These outdoor workouts are effective and FUN! Books and concept created by Karen Goeller.

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As seen on TV

Karen Goeller, Swing Set Fitness Books Author

Fitness Books: Gain strength with fun and unique exercise!

 

Send us your testimonial or success story!

 

Swing Exercise: Great outdoor training for general fitness or strength. Karen Goeller performing v-up exercise for the core muscles with a playground swing.

Swing Exercise: Great outdoor training for general fitness or strength. Karen Goeller performing v-up exercise for the core muscles with a playground swing.

Swing Exercise: Great outdoor training for general fitness or strength. Karen Goeller performing v-up exercise for the core muscles with a playground swing.

Swing Exercise: Great outdoor training for general fitness or strength. Karen Goeller performing bulgarian squat exercise for the leg and glute muscles with a playground swing.

Swing Exercise: Use Swing Set Fitness for Sports Conditioning! Sign up for training with Karen in NJ.

Swing Exercise: Brian Dowd performing the Modified Pullup. Swing Set Fitness is great outdoor training for core, chest, legs, back, and more!

Swing Fitness: Great outdoor exercise for core, chest, legs, back, and more!

Swing Exercise: Karen Goeller performing a pullup exercise on the swing. Great training for upper body strength. Buy the books now!

Swing Fitness: Great outdoor exercise for core, chest, legs, back, and more!

Swing Exercise Flexibility: Brian Dowd performing hip flexor stretching exercise with a playground swing.

Swing Exercise: Single Leg Squat performed by Karen Goeller... Get the books now!

Swing Exercise: Brian Dowd performing full pike/virtual handstand exercise with a playground swing.

Swing Exercise: Great outdoor training for general fitness or strength. Karen Goeller performing a stretching exercise for the hip and glute muscles with a playground swing.

Swing Exercise: Brian Dowd performing the double crunch core exercise with a playground swing. Great training for core, chest, legs, back, and more!

Swing Exercise: Great outdoor training for general fitness or strength. Karen Goeller performing pull-up exercise with a playground swing.

Swing Fitness: Brian Dowd performing the modified pull-up exercise with a playground swing. Swing Set Fitness is great exercise for core, chest, legs, back, and more!

Order fitness books now! Great gifts!

Fitness Books: Exercise with a playground swing!

Order Fitness Books and Exercise with a playground swing!

Fitness Journal: Buy this book to keep track of your workouts and diet!

Strength Training Journal: Keep track of your workouts! Perfect for competitive athletes or anyone who writes their workouts in a notebook!

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Karen's Story

Health Book: Lymphedema... Sentenced to Life in Bed... By Karen Goeller

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Articles

Swing Set Fitness Benefits

Sports: Athlete's Safety

Health: Dehydration

Fitness: Muscle Soreness

5 Biggest Fitness Mistakes

Elliptical Exercise Machine

21 Mindset Tips

Fitness: Turn Your Motivation On

Social Media and Athletes

Ballroom Dance: An Unlikely Form of Physical Therapy

The Feet Matter: Correct Over Pronation and Avoid Various Problems

Learn the Handstand Pushup

Lymphedema of Leg

Calcium: Do You Get Enough?

5 Keys to Managing Your Weight

Eat Healthy: Food Pyramid

Weight Lifting: Benefits Beyond Strength Gain

Lactose Intolerance

Fitness: Building Muscle Mass

Gymnastics Article: Sport Specific Conditioning

Cheerleading Article: Cheerleaders Must Perform Strength Exercises

Health Article: What is Osteopenia

 

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Fitness Article: Building Muscle Mass

By Karen Goeller, CSCS

Copyright © Goeller This article is not for reprint without written permission from the author.

 

Building Muscle Mass

As many of us know, building muscle mass does not happen overnight and consistent training is the key. Training heavy is important, but you must make sure you are performing enough exercises for each body area and enough sets per exercise. An example of a muscle building program is to perform on average four exercises per body part and four sets of each exercise. That is about 16 sets per body part per workout. Many people pyramid the weights up while other people pyramid the weight down. I would suggest a combination, one week go up and the next pyramid down. You should not pyramid down until you know what your sub-max weight is for each exercise. It is a good idea to hire an experienced fitness trainer to help you with this type of training. With strength/muscle building training you should train each body part one time per week. It is very hard training, but this is one way to add substantial muscle mass. Make sure you vary the exercises and workouts so that your body does not adapt to the training. Once your body adapts to the training you will plateau. You must constantly challenge the muscles in order to build muscle mass. Core gets trained more often than once per week and ,make sure you keep up with your flexibility training.

 

In other words, if you want to look like a bodybuilder you must train like a body builder. If you cannot hire a trainer to get you started try to find a workout partner who has been successful with muscle building training for a number of years. You should be performing squats, bench press, overhead press, and many other exercises with free weights as well as use the machines for some exercises. Training for muscle mass is very intense. You must be injury free and very healthy to train for muscle mass. Please make sure you discuss your exercise plan with your doctor before you begin.

 

You can download the FREE workouts from my website. They are general conditioning workouts. If you decide to use swing set fitness as part of your summer training you should perform the more challenging  workouts near the end of the book.

 

To add muscle mass you must also take a look at your diet. Nutrition is extremely important for any type of training. You may be eating healthy, but there is a chance you should make a few changes to help with your goals. You must look at the number of calories you are eating vs. the number of calories you are burning. You should be eating some protein and carbohydrate at the end of each workout, within 20 minutes. I would not recommend you start drinking protein shakes because you can get all of the nutrients you need through good food. The quality of the food you eat will play an important role in your success. You may not be eating enough calories. Go to WWW.MYPYRAMID.GOV for safe and accurate nutrition information. There are nutrition tools on that website to help you design the best eating plan for you. Another healthy eating website is WWW.EATHEALTHY.ORG. You must also remain well hydrated. Drink Gatorade before, during, and after your workout. For information on Gatorade and sports nutrition you should go to WWW.GSSIWEB.COM. There are many useful articles on that website.

 

Be sure to take a close look at the cardiovascular training and your other calorie burning activities. Many people training for muscle mass limit their cardiovascular training to a few days per week. Building muscle mass is not easy if you are burning too many calories. Many people training for mass use stationary bikes rather than elliptical machines and stair climbers. Riding a stationary bike does not burn as many calories as the weight bearing cardiovascular machines. It is a good idea to alternate your cardiovascular training.

 

By Karen Goeller, CSCS
 

Home Article: Swing Fitness Article: Social Media Article: Weightlifting Article: Gymnastics Article: Cheerleading Article: Sciatica Article: Muscle Mass Article: Dehydration Article: Sore Muscles Article: Elliptical Article: Motivation Article: Focus in Sports Article: Elbow Strength Article-Shoulder-Exercises Article: Hip Flexors Article: Mindset Article: Apple Article: Food Article: Fit Mistakes Article: HS Pushup Article: Ballroom Dance Article-Lymphedema Article: Pronation Article: Weight Mgmt Article: Lactose Article: Sports Cond Article: Calcium Article:Osteopenia Article: FoodPyramid

 

The publisher of these books is

Gymnastics Stuff™.

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Testimonials

 

Video Testimonial

 

"Karen Goeller is a person who teaches people how to get healthy through her expertise as an Exercise Therapist. She is one of the most knowledge people that I have ever met in regard to exercise prescription and the utilization of equipment for exercise.  She is outstanding with all populations from children through adult. Karen is also honorable and driven to always be successful." 

Joe Kasper, Owner Fire Your Diet, Inc.
 

"What a great experience this was. Very very impressed...

Wonderful product.

I have a plethora of books on shelves. I do believe I will now be referencing Karen Goeller's Fitness Programs more than any other now. I'm inspired!"

Dan Milligan

 

"Excellent product. Awesome seller. So very happy. A+++++"

Lee Bovis

 

"Excellent service. Much appreciated. Will use again. Many thanks."

A. Sharp

 

"I was so impressed. I loved the stretching exercises. These exercises are versatile for athletes of different sports.
I can’t wait to use some of these ideas.
"

M. Soto-Staniszewski, NY

 

"When I showed my children the book and then did the exercises at the park, they thought it was a blast!"
DM, FL

 

“Awesome concept. I really like this because all the exercises engage core muscles.”
L. Ross, NJ

 

"Brilliant product. Thanks. Everything perfect. Great communication. Awesome seller."

L. Bovis, UK

 

"Innovative, creative, and best of all challenging and effective. Be in for a surprise because it will challenge your fittest athlete."

C.C., CA

 

"There are great exercises in this book ... it’s always great to try new

and different exercises.”
R. Patria, NJ

 

"Great job Karen! I thought this was very clever..."
B. Morgan, NJ

 

“This swing set fitness book is amazing! Now my kids won't be the only ones exercising when I take them to the park"
I. Murray, NY

 

"What an innovative way to utilize playground equipment...”
W. Galloway, NJ

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Home Buy Swing Fit Books See Fitness Videos Exercise Programs Fitness Training Guarantee Authors Golf Fitness News Karen's Story Fitness Journals Free Workouts Dr Joe Kasper Articles Gymnastics Books Contact Us Safety Tips

You are responsible for your own personal safety. If you are a coach or trainer assigning these exercises you are responsible for the safety of your clients.
 

Please keep in mind that these books, photos, and this website are copyrighted. It is illegal to reproduce/copy these books, exercises, photos, or workouts without written permission of the authors/creators.

Copyright © 2006-2011 Goeller.

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