Programs | CoffeyFIT | Fitness Videos

We offer a variety of workouts to accommodate your fitness needs!

Cardio Workouts
Weight Training Workouts
Sculpt and Shred Workouts
Cardio and Shred Workouts
Cardio and Weight Interval Workouts

Cardio Sessions

We at CoffeyFIT can assist anyone looking for efficient cardio videos. Since starting a cardio workout can be difficult for anyone, we have produced a number of engaging cardio workouts that are available online. You can reach your fitness goals with these cardio sessions without having to drastically alter your daily schedules.

Boxing Training

With our Boxing workouts, you will enhance your overall fitness regimen. We provide our clients with great instruction and upbeat energy to guide you through each session. We cater our Boxing workouts to all levels of fitness so no one is left behind.

Specialty Classes

Our classes include a wide range of training sessions from Barre classes to Quick Fix sessions. You can pick from a large selection of total body workouts or streamline your approach with specific body part sessions like “Hips and Glutes”. To make streaming fitness videos convenient for you, we use streaming software. Enjoy time-saving workouts by downloading Coffeyfit right away.

Interval Training Workouts

This fitness program provides a total-body workout that both beginners and experienced enthusiasts will enjoy. Purchase a 30-minute workout or make use of our app to get a complete-body workout.

Weightlifting Videos

For anyone wishing to add extra weights to their workout, Coffeyfit offers online workouts that are professionally instructed to ensure safe and effective training sessions. Despite the huge variety of workouts available today, strength training is the best option for all.

Spin and Shred

These spin workout videos are perfect for spin enthusiasts seeking a full-body exercise regimen. Use our video streaming services right away to take advantage of this complete body workout for the best cardio session.

Rotations

DVD & Raw Rotations

DVD Rotations

Raw Rotations

Downloads

DVD Premixes

Newest Releases

BoxFit: No Legs | Quick Fix Legs & Abs | Push Day | Pull Day | Box & Upper Pump | Three Bix Combos | Legs & Finisher | Box Combos | Legs & Abs | Boxing Finisher with Legs
CardioFIT: All Cardio-both workouts, no Dbs | Cardio Kickbox-No Dbs | Cardio Hi/Low-No Dbs | Cardio Max-both workouts | Dumbbell Blast-Dbs only | Dumbbell Interval- both workouts, no cardio.
Cardio Sculpt Overload: Low impact & Box | Low Impact & Lower Body | Low Impact & Compound moves | No boxing | No Low impact | No Lower body | No compound moves | Circuit Burn | Combined Workouts | Drills & Box | Drills & Jump | Drills & Step Up | Drills & band | Step & Jump | Step & band |Step & Box

PowerSplits: Power Finishers | Power Interval Finishers | Power Lower | Power Upper
SuperSculpt:
Workout One: Drills & Step 1 | Drills & Step 2 | Quick Fix 1 | Quick Fix 2 | Quick Fix 3 | Drill, Step, Drill
Workout Two: Band & Box | Band & High Step Jumps | Band & High Step Ups | Box & High Step Jumps | Box & High Step Ups

Downloads

Workout Sheets

Nutrition

Print Nutrition Information

Healthy Eating Grocery List:

Nuts: Plain or lightly salted, not dry roasted or flavored
Beans/Legumes
Leafy greens
Fat-free or low-fat dairy
Instant oatmeal (unsweetened: add your own, Cinnamin, honey, etc)
Eggs
Turkey, flank steak, lean pork chops, chicken, fish
Peanut butter
Olive oil, avocado oil
Whole grain breads, pasta, tortillas and cereals
Whey protein powder
Berries, apples, grapes, oranges
Avocados, tomatos, and all other fresh vegetables
Turkey bacon
Sweet potatoes
Quinoa
Fresh squeezed juice pops
Canned diced tomatoes
Marinara sauce
Honey
Pickles, olives, beets
Tuna fish packed in water

AVOID

Check the labels and try to always avoid refined carbohydrates, flour, saturated fats, trans fats and high fructose corn syrup.
Limit alcohol No soda
No canned or bottled juice (usually high in sugar) No white flour
No added sugar
No artificial sweeteners Only fresh squeezed juice
Ice cream, frozen yogurt and other hi sugar sweets Processed lunch meats
No MSG
No oil frying (air frying fresh whole foods is good)
No high-fat salad dressing: ranch, thousand islands, etc… go for oil and vinegar or light dressing Go light on mayo, ketchup
Stay away from any foods/drinks that are GMO

Fitness Nutrition

Below are the 3 most popular diets of 2020 and a meal plan for each. This is based on a 130 pound woman and should be adjusted for your individual needs and goals. Making a change never seems easy, but when it becomes a daily routine, you won’t think twice. Interested in another plan? Looking for the perfect plan for you, contact me at Madeline@Madfitness.com. Madeline@Madfitness.com M

Intermittent Fasting

This plan is based on cycling between fasting and eating. There are different options, but the most popular is the 16/8 where you fast for 16 hours and eat for 8. I often have my clients pick their eating schedule around the time they wake up and their meal preferences. For example, if you wake up at 9 and eat dinner with your family, your eating schedule would be 11am-7pm, this means you are done eating dinner by 7. This diet can be very effective but one that you need a supportive team. So if your family eats at 8pm, are they willing to change their plans so you can all eat together at 6? Also if you are someone who wakes up at 5 like myself and works out, it can be challenging to wait till 11am to eat every day. With Intermittent Fasting, I still recommend choosing healthy options that will give you energy as well as satisfy your cravings. I find this is most effective when you eat every 3 hours.

Meal 1 at 11am: 3 Scrambled eggs with spinach and ½ cup of vegan cheese in a low-carb wrap

Meal 2 at 2pm: Big salad with all different greens, 1/3 c brown rice, ½ avocado and 4 ounces of protein Lemon, Vinegar and 1 spoon of Macadamia Oil

Meal 3 at 5:30pm: 5 ounces of Salmon with Broccoli & Cauliflower, Sweet Potato Snacks during the day: 10 almonds, apple, raspberries, blueberries.

Flexitarian Diet

This plan is great for those who are thinking about becoming a vegetarian or vegan as it is a semi-vegetarian style of eating that encourages less meat and more plant-based foods. 2 out of 5 people in Singapore are Flexitarian. There are no specific rules or suggestions, making it an appealing option for people who are looking to cut back on animal products. With so many meatless options available in supermarkets, this can be easier than you think. A flexitarian diet tends to be higher in fiber, as long as you avoid processed foods. The biggest challenge most clients have is making sure to intake enough protein, especially if they were used to relying on chicken, turkey and other meats for their main protein sources. To get adequate amounts of protein, substituting meat with fish ensures adequate protein requirements are met. As a beginner, try 2 meatless days a week and work your way up to 5 meatless days.

Meal 1: Protein Smoothie, 1 Cup of Low-Cal Almond Milk, 1 cup of blueberries, 1 serving of Vegan Protein Powder

Meal 2: Veggie Burger with Lettuce, Tomato, Avocado on Ezekiel Bun Meal 3: Salmon, Freekah, Asparagus

Snacks: 15 Almonds and 1 Apple

Vegan

The vegan diet can have huge health benefits like the others. However, it is very important to work with a nutritionist to ensure you are getting adequate nutrients because a vegan diet plan can cause deficiencies in vitamin B12, Zinc, Iron, Calcium, and Omega-3 fatty acids.

Meal 1: Avocado Toast on Ezekiel Bread or Creamy Banana Oatmeal Topped with Almond Matter

Meal 2: Lentils with a Large Mediterranean Salad

Meal 3: Broccoli, Quinoa, Black Beans, Romaine Lettuce, Pico De Gallo, Vegan Shredded Cheese, and Hot Sauce

Snacks: Kale Smoothie with Almond Milk, Kale, Blueberries, Frozen Banana, Spirulina, Pineapple

Build & Burn Meal Plan

This one week challenge will change your body if you do it as plotted out. There is a menu for every day. All meals are interchangeable; if you like Monday’s breakfast and want to eat it throughout the week, go ahead. If you like Thursday’s dinner and want to eat that every night, that’s fine too. And while you are at it, instead of just 1 week, you can do this plan for a month or longer for continued benefits. (The CDC and NIH recommend 2.7 liters of water a day if you are doing these workouts daily. Make sure you drink water with all meals and before workouts.)

Breakfast- 3 egg whites, 1 yolk, and ½ cup oatmeal with ½ cup berries
Lunch- 3 ounces chicken, ¼ can black beans, ½ avocado, ½ cup salsa, 1 cup of lettuce and 1 low carb wrap
*Snack- 10-15 almonds and 1 apple
Dinner – 4 ounces of salmon or other fish, greens like asparagus, spinach or a salad and ½ potato

Breakfast- 1 non-fat Greek yogurt, mix in ½ cup Fiber One Bran Cereal & ½ cup berries and ½ grapefruit
Lunch- ½ Turkey sandwich on whole grain bread with lettuce, tomato, cucumber slices with mustard and 1 apple
*Snack- Power smoothie – 30 grams of protein powder with ½ frozen banana, 1 Tbsp of Almond or Peanut Butter, 8 ounces of Almond Milk & Ice (you can add a handful of spinach for extra energy)
Dinner- 4 ounces of steak or chicken, ½ cup of rice and small salad

Breakfast- 1 cup of cheerios, Almond milk, 1 cup of berries and 2 hard boiled eggs Lunch – 3 ounces of cooked chicken, lettuce, cucumbers, tbsp hummus and 1 low-carb wrap ● *Snack – Grapefruit and 10-15 almonds
Dinner- Spaghetti squash pasta with low sugar tomato sauce, 3-4 ounces of ground turkey breast cooked and ¼ cup of ricotta

Breakfast- Whole grain slice of bread toasted with ½ avocado mashed on top with olive oil and a tomato
Lunch – Colorful Salad-choose as many colors as you can or have at home. Greens, celery,cucumbers, peppers, radish, carrots, tomato (Arugula and Romaine have the best nutrients) add 1 spoon of sunflower and pumpkin seeds, spray olive oil on, squeeze lemon, vinegar and ½ avocado
*Snack- Apple slices with almond butter or peanut butter
Dinner- 4 ounces of fish, 1 Sweet potato and small salad

Breakfast- ½ cup oatmeal with berries, 2 eggs and ½ grapefruit
Lunch- ½ cup ground turkey cooked, ¼ cup cheese, ¼ cup beans, salsa and lettuce wraps
*Snack – 1 fat free Greek yogurt, add scoop of protein powder, add ¼ cup sunflower & pumpkins seeds
Dinner- 3-4 ounces Chicken over ½ cup of whole wheat pasta, ½ cup low sugar tomato sauce and 1 small salad

Breakfast – French toast Supreme – Mix 3 egg whites, 1 yolk with 1 scoop of protein powder & Spread over a piece of whole grain toast and cook. Serve with 1 tbsp peanut butter and sugar free syrup
Lunch- Spaghetti sauce on open-faced English muffin with 1 tbsp of ground cooked turkey on top and sprinkle cheese on each
*Snack- Protein shake – 25-30 grams of protein with chocolate protein powder, ½ cup frozen cherries, 1 cup almond milk and ice (BLEND)
Dinner- 3-4 ounces of ground cooked turkey, ½ cup navy beans, taco seasoning, salsa served on a bed of lettuce

Breakfast- English muffin with scrambled eggs, Melt ½ cup of cheese on English muffin slices and 1 orange
Lunch- 1/2 cup of rice with Tuna, chopped up celery and small salad
*Snack- 1 cup Greek yogurt with scoop of protein powder and 1 tbsp nuts or seeds Dinner – Lentils, 3-4 ounces of cooked chicken and Broccoli, or other Green Dessert – Protein Colada – 8 ounces of almond milk, ½ cup frozen pineapple, ½ cup frozen mango, ½ frozen banana, 30 grams protein powder and Ice (Add water if necessary)

(The CDC and NIH recommend 2.7 liters of water a day if you are doing these workouts daily. Make sure you drink water with all meals and before workouts.)

More Healthy Recipes

SUPER MILK:
This warm cup of milk has properties far beyond its Relaxing benefits. Drinking this milk before bedtime aids you in five things; helps you burn more fat while you sleep, it is a detoxifier, it regulates blood sugar, and it’s a natural anti-inflammation dream.