Steel Mace Exercises for Costochondritis and Better Posture (With Video)

Steel Mace Exercises for Costochondritis and Better Posture (With Video)


Steel Mace Exercises for Costochondritis and Better Posture

Posted on 7/18/2018

Victoria Islas

CPT / Certified Steel Mace Coach

There are all sorts of ways to use the steel mace or mace for your well being. Today i am going to talk about specifically using it to alleviate and help with Costochondritis as well as for better posture overall. Movement is medicine! Before we get started i suggest you use a 7LB  mace for these therapeutic mace movements. Going heavy is not the aim here.

How does Costochondritis and Posture connect?

If you have Costochondritis you will notice that we all have a unique version of it but yet we do have similar symptoms from one case to another. One of the reason we could be having issue with this chronic condition is the fact that we all are having some form of postural problem. Bad Posture can cause many different issues within the body, not just Costochondritis. For example, did you know that bad posture can even affect the way your organs sit inside your body? What! Mhhm. Fixing some postural issues can dramatically help you feel better! Now let’s move into the movements and let me instruct them as best as i can.

Disclaimer: Before you start any type of exercise program please consult your physician or doctor.

Make sure that you listen to your body at all times. Be aware and stop if you feel any pain at all.


Movement 1 | Shoulder Blade Squeeze | Start with 4 Sets for 7 Repetitions

This movement will open up your chest, improve your posture and get your shoulder blades moving correctly.

  1. Grab your mace. Your grip orientation should be in the “under under” position and the mace should be placed in horizontal middle.
  2. Bring the mace out in front of you in the horizontal position. Right above Navel (Belly Button).
  3. Then PRESS the mace towards your belly in a slow while activating and squeezing the shoulder blades in your back.
  4. Then return back to the starting position and repeat.


Movement 2 | Spinal Twists | Start with 4 Sets of 10 Repetitions

Over time our spine becomes stiff or frozen and this is definitely an issue we constantly see people having with Costochondritis. What we want to do is unfreeze or release all that stiffness within the spine, let us loosen it with some slow spinal twists. This movement should be done slowly. Do not do it aggressively.

  1. Grab your mace. Your grip orientation should be in the “under over” position and the mace should be in horizontal middle. Make sure your spine is straight and aligned, activate/engage your core to protect your spine as you twist.
  2. Slowly start to twist from right to left in your first set, then switch from left to right in your second set and continue to switch until you complete your 4 sets. Start your breath inhale where your twist starts and then exhale where it ends.


Movement 3| Overhead Press | 3 sets of 12 Repetitions

Pressing overhead is going to help start moving those muscles we haven’t been moving out of fear of our Costochondritis flaring up. The overhead press will start to give you strength in the chest and upper back. The point is to bring movement back in these area. As always, slowly press overhead and slowly come down.

  1. Grab your mace. Your grip orientation should be in “Over Over” position and the mace should be in horizontal top.
  2. Slowly raise the mace over your head and then bring it back down to it’s original starting position.


Movement 4 | Static Pendulum Stretch

This movement is really not a movement at all. It’s a static stretch to help open up that chest and bring your posture back to where it should be. This is also great for your triceps.

  1. Grab your mace. Your grip orientation should be in “In In” position and the mace should be in the vertical rack position.
  2. Slowly, take the mace from the front to the back.
  3. Keep the mace behind you for about :20-:30 seconds, depends on how you feel. So be aware of how you feel during this stretch.
  4. To come out of this stretch, NEVER come out of it with one hand over your shoulder, you will get injured. Slowly let your bottom hand release the mace and then take that same hand behind you again to grab the handle towards the mace head. Then release the top hand and bring the mace back in front of you. OR you can also adjust your hands behind you until you choke the mace and you can pull it over in front of you.





May the universe always flow with you,

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What Steel Mace Weight should you use? (UPDATED WITH VIDEO)

What Steel Mace Weight should you use? (UPDATED WITH VIDEO)


What Steel Mace Weight should you use?

Posted on 4/29/2018 | Reading Time 4:54 | LAST UPDATED 7/16/18

Victoria Islas

CPT / Certified Steel Mace Coach

Starting Off Questions

You are getting into Steel Mace. Fuck yeah! Congrats to you. I mean it. The steel mace is amazing. You want to start training but then the question pops up: What weight of Steel Mace should I use? Well, fear no more! I shall help you answer this frequently asked question. The first thing you must ask yourself before asking the above question is “Where am I physically?” Knowing where you are physically in strength and conditioning is important and something to consider when choosing a Steel Mace weight for your training.

Moving on!


Steel Mace Weights

The sizes that are available are 7lb, 10lb, 15lb, 20lb, and 25lb. Weight can go beyond 25lb if you get a fillable or custom traditional mace but for now, I am sticking to Steel Maces such as Set for Set’s Maces. I wrote a blog article before this one where I list a bunch of steel mace suppliers for your convenience that I think you should check out if you are looking for a quality mace.


When you are a NEWBIE to Steel Mace or Fitness in general

Some of you might be completely new to steel mace and I wouldn’t be surprised that Steel Mace might be something that is drawing you back in after years of a sedentary life. The standard sizes to start off with are 7lb and 10lb steel maces if you are JUST NEW to mace. Why? Well you are going to learn some new movements (actually hundreds of movements) and as a coach myself I wouldn’t want you to get hurt and I’d rather you be safe. Obviously, if I noticed that it wasn’t doing it for you; I’d bump you up to a weight that is more challenging.
It’s important to see if you can find someone locally who can help you one-on-one or in a group setting with Steel Mace Training, that way they can get a 3D view of you with a mace in your hands to have a better idea of you with a mace overall. But for those that do not want to go find a Steel Mace coach to help you, no worries. Just be safe and you should be fine!


For those that have been training for a long time and are literally fucking super heroes

If you are THOR strong then starting off with a 10lb or 15lb would be fine. I understand that maybe some of you are going to have an athletic background. But let’s not let our big ego get in the way either. Again, if you haven’t picked up a mace before it’s great to get used to the movements first. Just like when we first get into any other type of fitness training; we need to give our body’s time to get used to swinging, rotating and so on. You will see that when you get a mace in your hand, it’s another beast on its own.


Switching weights during training

Keep in mind that you can totally have a variety of steel mace weights to alter the intensity of your training during your workout. I haven’t graduated to a 15lb as of yet! I switch between my 7lb and 10lb mace during training. But I also know that a 15lb would up my game tremendously in the future but I would rather stay humble about my position with the steel mace. I honor it and know that eventually, I will get stronger and more stable in my movements. BUT if I did add it in it would def. alter the intensity of my workout overall. So buy and try a few weights if you have the cash to do so! This might even get you faster Steel Mace benefits & results.


Consider the type of Steel Mace training you will be doing

If you go on Instagram, Facebook or YouTube, with time, you are going to start seeing that there are two different styles: Traditional Mace & Flow. Why do I ask you to go take a look? Because this can also affect your weight decision. Traditional Mace requires a heavier weighted head and Flow would be lighter so that you can do all those awesome warrior moves. Now, that doesn’t mean you can’t go up in weight with the flow! I have seen plenty of flow masters load it up and create wonderful flows as well BUT it takes tons of training and time to get to that level so if you are just starting to flow go a little lighter.

And finally remember what your goals are

Think about why you are getting into steel mace training. What are your personal fitness goals? Are you an athlete looking to get better at your sport by implementing steel mace? Or are you trying to lose some weight with the steel mace? Consider your goals as well!


In summary what weight is the best?

In summary, I can’t tell you off the back what size to go for. You are a unique warrior! Your strength and conditioning, where you are in fitness (newbie or athlete), the type of intensity you are looking for and even the style of mace training affects the steel mace weight decision. But I would recommend that you start with a 7lb or 10lb mace if you are just getting into fitness or steel mace. Woman or man. If you’ve been working out for a while but are new to steel mace, start with a 10lb or 15lb mace, or go with both to feel the weights yourself. And finally, if you are going to use the mace traditionally and your body is then go heavy! I hope this article was helpful. Feel free to contact me anytime regarding Steel Mace. Oh and before i forget! If you want another view or opinion or someone to answer this question for you visit Set for Set’s article here.


May the universe always flow with you,


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FREE Mr. Maceman E-Book – Mace Training Manual V2

FREE Mr. Maceman E-Book – Mace Training Manual V2


Mace Training Manual by Mr.Maceman (FREE E-BOOK)

Posted on 7/15/2018

Victoria Islas
CPT / Certified Steel Mace Coach
I have collaborated with Rik Brown to bring you his totally FREE MACE TRAINING MANUAL, exclusively on the Steel Mace Warrior website.

This 35 page digital mace training manual  is completely illustrated with photos and packed with mace knowledge that you will benefit tremendously from. This guide is also great if you plan to attend any of Rik’s upcoming mace workshops as a pre-requisite read.

Important Side Note: This mace manual is soon to be updated by Rik Brown. I will make sure to announce the updated version as soon as it is available.




You can find Rik Brown AKA Mr.Maceman online at:


Subscribe to get more free mace goodies over email. SUBSCRIBE NOW.


May the universe always flow with you,

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What causes Costochondritis and how to alleviate it

What causes Costochondritis and how to alleviate it


What causes Costochondritis and how to alleviate it

Posted on 7/8/2018

Victoria Islas

CPT / Certified Steel Mace Coach

My experience with Costochondritis – FYI it was terrifying

A few months ago I was diagnosed with Costochondritis. Just like many of you, I was a bit scared because I had no idea what that meant. All I knew was that I had pain in my chest that almost felt like a heart attack and I knew ONE THING – I never wanted to lay in bed for days with pain like that again. Yup! That is right. The very first time I became inflamed, it was fucking terrible. What I want to tell you today is that it’s not the end of the world and once you get the inflammation down you can start moving  your body again with minimal pain.

So where am I with my own Costochondritis this days? I get that question quiet often through my YouTube channel which I recommend you check out for videos on this subject as well. Anyways, I still get it! But not as bad as I used to because I have been implementing strategies to help me heal. It’s better but I still gotta live with is. SO what better thing for me to do than to share my experiences with you on my blog?


What causes Costochondritis?

Costochondritis can be caused by several things such as:

  • Overuse of your arms
  • Weightlifting and strenuous exercise
  • Repeated trauma in the areas that inflame
  • Arthritis
  • Tumor in Costo sternal joint region
  • A shitty diet – you are what you eat
  • Bad posture or moving incorrectly


What to do to minimize your Costochondritis pain

Let’s talk about what you can do to minimize your pain and to start your own unique healing process. First off, I have no idea the level of your pain and everyone is unique so you have to make sure you talk to your doctor and to be super good at listening to your own body. Anything that you feel is making you feel more pain, STOP immediately. These are things that I do for my own body but it doesn’t mean it will work for you entirely. So please, make sure to listen to your temple and also realize that I am a super spiritual person that believes in alternative healing practices (you might not always agree with me). Overall though, I have faith that some of these things listed will help you! Moving on.


Try an Anti-Inflammatory Diet & start a food journal

Costochondritis is a form of inflammation so what better way to alleviate it than with an anti-inflammatory diet! You are what you eat and what your meal eats. In other words I’d like you to reflect on the foods you are eating and I even recommend starting a food journal. Is it mostly processed foods / drive-thru? Or are you eating fresh whole foods?

Eat things such as: fresh organic fruits and vegetables, grass fed beef, wild-caught fish and healthy fats.

You don’t have to empty your entire fridge and go crazy because even minimizing and adding these foods to your meals is going to do wonders.

As a bonus, make sure to download my FREE Anti-Inflammatory Foods List to help you on your healing journey!


Get your body moving and try stretching

I am a believer in moving and stretching. We don’t want to stop moving our body because we are scared shitless about our costochondritis. On the contrary, even physical therapists suggest moving a little when we are injured. I am not saying go out and do some crazy workout, nope that won’t help. Let’s try to figure out what works for you and start moving little by little. Little steps are good! Also you’d want to wait on this if you are really inflamed and hurting. First bring the inflammation down and then start to slowly move the body.

Great exercise types to get into after a flare up: Tai Chi, Qi Gong, Yoga, Walking, Light Mace or Club Training.

Here is a great video with some stretches I use on a daily basis:


Energy healing for your body

Okay so this is where I get a little out there but I truly believe in energy healing. I recommend Reiki to you. It’s a no-touch type of energy healing therapy. Sometimes our pain can be emotional and Reiki can release that for you. My costochondritis started after my dad past away and I find Reiki beneficial for my case. If you think you have some emotions sorta stuck in your body I suggest you talk to a Reiki healer in your area! Just look up Reiki in “your city” on google. Now, Reiki is also great for the cases that aren’t related to emotions. In other words if it’s physical, It can still help.


Other things you can try

Let’s not stop there! You can try other alternative methods to healing your costochondritis such as:

  • Visiting a Chiropractor
  • Getting a Massage
  • Using corrective exercises
  • Getting a posture analysis
  • Working with a personal trainer
  • Hypnotherapy


I hope this article works for you and please feel free to send me a message whenever you’d like. I love speaking with people and hearing your stories.

 So tell me, what will you be trying from the above lists? COMMENT BELOW.


May the universe always flow with you,

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Steel Mace Warrior: 5 Book’s to give a read if you love the mace

Steel Mace Warrior: 5 Book’s to give a read if you love the mace


Steel Mace Warrior: 5 Books to give a read if you love the mace

Posted on 6/21/2018

Victoria Islas
CPT / Certified Steel Mace Coach
I wanted to do a quick list on some books you might like as a mace enthusiast or athlete. Note that I currently have only read a total of 3 out of the 5 books below but I still recommend the other two books because I have personally heard good things about them from others. I do plan to purchase the ones I haven’t read and when I do I will update this blog post with my honest opinion on them. Now that I have explained that, let’s get into the books a little more below!

Gada Swing by Coach Vaughn

This is a book I have read and all I can tell you is that if you want to start a serious kettlebell and steel mace strength program this would be the book to read! I highly recommend it. It is packed with valuable educational information by an amazing trainer named Coach Vaughn from Viking Valhalla Training Center in Palmdale,CA. He is an Onnit Steel Mace Specialist and a StrongFirst Kettlebell Instructor. You can’t go wrong with this e-book. Available in digital format only.

The Journey of a Warrior Poet by Pawel Widuto

If you wanna kick ass then read Pawel Widuto’s – The Journey of a Warrior Poet. I have not yet kicked ass but I will soon (again, honest review coming later this month). Another book I have heard great things about! If you believe that 1) every fitness tool you use is an extension of your hand and body and 2) you care about your movement, then like me, you must read this book. Pawel is also someone you should be following online if you are serious about your mace training and overall functional fitness. He is owner of the famous House of Tengu in Norway and is co-founder of The Art of Functional Movement and literally has dozens of certifications such as IKFF and Tactical Fitness Education.

The Art of Macelifting by Gaston Giorlando

Gaston Giorlando is the writer for the book titled “The Art of Macelifting” and I recently heard about this book. From what I have read online, he is a 40 year old athlete from Spain who dedicates himself to art of mace and has several Macelifting records. This is one of the books I will be purchasing and giving my honest opinion for later this month. He has a Physical Spanish and English book version available on Amazon.  

Own the day, Own your Life by Aubrey Marcus

Aubrey Marcus is awesome! And when I heard he was writing a book I had to literally get ONNIT. Get it? Haha. Lame joke, I know. But on a serious note. Aubrey gets down in this book and I really enjoyed it. He talks about a lot of different subjects, but overall, it’s about taking action about your overall wellness one step at a time, little by little. Honestly, that’s how real change happens; I couldn’t agree more with Aubrey on this one. There is a pretty nice section on exercise movements that he recommends to “own the day” and of course, one of them is the Steel Mace 360! This book is packed with value, I suggest you give it a read.

Steel Mace Training Guide by Set for Set

For the longest time i was looking for a guide to help me with my own Steel Mace Training. It was very hard to find online, until Set for Set brought together a genius guide! This e-book is packed with Mace details that you won’t find very easily online. I highly recommend this e-book to you! And it’s super budget friendly.

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Steel Mace Warrior – Journal Entry #1

Steel Mace Warrior – Journal Entry #1


Journal Entry #1

Posted on 6/20/2018

Victoria Islas

CPT / Certified Steel Mace Coach

When i started my website a few months ago one of my main goals was to focus on journal entries. I have started the journey and i hope that by sharing these videos it will inspire you to get your body moving and maybe even reach out for a mace. And hopefully it will inspire more women to join the mace movement! I need more woman warriors in my life.

Within this video i was inspired by Pawel Widuto after having a conversation with him for one of my upcoming podcasts with him as a guest. I also have always been inspired by Pawel! He is one of the many dudes i enjoyed watching online through YouTube, Instagram and Facebook. The mace movement is growing and i am happy to be part of it! But Pawel and many others have been training with the mace for a very long time and they deserve the spotlight, that way we can get more people moving and feeling better about their mind, body and spirit. Cheers to my brother from Norway! Look out for the podcast where i talk to Pawel at the end of this month, June 2018!

I also added my own little move towards the end of the video. I have no clue whether or not it has a name or if anyone else is doing it but i felt the need to have my body move in this nature. It asked me to do it and i did it! I dub it the samurai squat and swing. The movement loads up away from you so it really feels amazing.

Anyways enjoy the video!

Find out more about Pawel Widuto at:…/


May the universe always flow with you,

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