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
- 2018-2019 8-Week DVD Rotations
- 2017 Fall Rotation
- 2016 Holiday Rotation
- 2016 End of Summer Rotation
- 2016 Winter MUSCLE UP Rotation
- 2015 Summer Rotation
- 2015 6-Week Rotation
- 2014 Weight Loss Rotation
- 2014 Strength Rotation
- 2014 New Year Rotation
- 2013 June Rotation
- 2012 4-Week Rotation
- 2012 New Year Rotation
Downloads
DVD Premixes
- 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
- Athletic Conditioning #2
- Body Design
- Body Shop
- Body Training
- Bootcamp
- Build & Burn
- Cardio Blast
- Cardio Pump
- Kickboxing
- Lean Body Circuits
- LIFT
- Meltdown
- Muscle Definition
- Muscle Up
- Sculpting Rx
- Slim Sculpting
- Split Sessions
- Start Here
- Stepboxing
- Stepboxing 2
- Strength & Stamina
- Strong & Lean
- TLC
- Weights
- Your Best Body
Downloads
Workout Sheets
Nutrition
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.
- 1 Cup Almond Milk tsp Turmeric
- Pinch of black pepper
- 2 Slim (slices of ginger or tsp of ginger powder) tsp Cinnamon
- Combine Milk, ginger, turmeric, and black pepper Simmer 10 minutes
- Take out ginger
- Sprinkle cinnamon on top and enjoy
For menopausal and post-menopausal women,
the following nutrients are suggested to attain/maintain a healthy weight:
Fiber
- Sweet Potatoes
- Pears
- Strawberries, raspberries
- Avocados
- Apples
- Bananas
- Carrots
- Beets
- Broccoli
- Kidney beans
- Pistachios, almonds
- Popcorn
- Quinoa chia seeds
*Foods frequently seen in these lists: Chia seeds, salmon, avacados, bananas almonds
Magnesium rich foods:
- Dark Chocolate
- Avocados
- Nuts (cashews, almonds, Brazilian)
- Legumes (lentils, beans, chic peas, peas)
- Seeds (Pumpkin, Chia, sunflower0
- Fish (salmon, Mackerel, Halibut) Bananas
- Leafy Greens (spinach, Kale)
Omega 3:
- Seeds (flax, chia)
- Salmon
- Cod liver Oil
- Walnuts
Vitamin D:
- Salmon
- Canned Tuna
- Egg yolks
- OJ
- Cow’s milk
- Fortified oatmeal