Taking your exercise outdoors

Posted on April 26, 2013 by MGL FItness

Ready to take your exercise outdoors? The first warm weekend of spring has finally arrived in northeastern Wisconsin, and many of us can’t wait to take our routine outside. There are a number of good reasons to do so.

* Exercising outside reduces stress: according to a report published in Environmental science and technology, 71 percent of people feel less stressed after a thirty minute walk.

* Exercising outside is more enjoyable: the change of scenery keeps you involved longer, and makes the activity more fun. Being outside also means you’re more likely to exercise with friends or among other people, that can add to the enjoyment.

* Exercising outside helps your body: breathing in fresh air increases the oxygen to your brain and blood cells. That results in better mental clarity, and greater energy to the body.

* Exercising outside exposes you to sunshine – spending 30 minutes in sunlight can give you nearly a day’s supply of vitamin D through skin exposure. But be careful, we all know that too much can raise the risk of skin cancer, not to mention a painful burn.

There are a number of different options for getting exercise outdoors: walking, running, participating in sports, engaging in yard work.

If you are looking for something a little different this season, check out the ElliptiGo. Part elliptical machine, part bicycle, it mimics the motion of running without the impact, and allows you to get out of the gym. Anderson Cooper recently tried one out on his show when checking out the newest fitness trends for 2013. We imagine he would have had even more fun exercising with the machine outdoors!

Want to try out the sensation for yourself? Try one out at MGL Fitness, 500 Pilgrim Way in Green Bay, just off Ashland Avenue. Or give us a call at 800-335-2770. Hope to see you

Top Fitness Trends 2013

20 Reasons to Incorporate Strength Training into Your Workout Regimen

Posted on August 27, 2012 by MGL FItness

For those of us who don’t aspire to be professional body builders, or even professional athletes of any kind, strength training may seem a little unnecessary. After all, why would I spend time weight lifting when I can burn 400 calories every day easily on the elliptical? Well, the benefits of modest strength training may surprise you! Here are 20 amazing benefits you’ll enjoy from regular strength training.

Speed up Your Metabolism
Improve Performance in Other Sports
Increase Bone Density
Improve Your Posture
Improve Your Balance and Coordination
Be More Flexible
Minimize Arthritic Pain
Reduce Your Risk of Injury
Fight Against Diabetes
Feel Confident in a Swimming Suit
Sleep Better
Improve Your Mood
Increase Your Energy Levels
Improve Endurance
Increase Stamina
Beat People in Arm Wrestling Matches
Fight Against Muscle Loss That Comes with Age
Lose Weight
Run Faster
Get Stronger!

People who are trying to slim down tend to think negatively about strength training. There’s a very common misconception that weight lifting will cause you to “bulk up.” The truth is, strength training is a great way to lose weight and develop that toned body you’ve always wanted. The calorie burning benefits of weightlifting even outlast the workout itself! You continue to burn calories for an hour following your workout as your body tries to repair your muscles.

As long as you continue to eat healthy and incorporate cardio into your fitness routine, you shouldn’t have to worry about bulking up as a result of strength training. Start out with a modest weight lifting routine to ease into it and avoid injury, and count the benefits as they start pouring in!

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Product Spotlight: FreeMotion Incline Trainer

Posted on August 24, 2012 by MGL FItness

Remember when we told you about our Tough Mudder Team? Well as promised we’re here to give you a behind-the-scenes look at what the team’s doing to prepare. Although we don’t know everything about the Tough Mudder course, one thing we can most certainly count on is that it’s not going to be flat. And for that reason, our team is employing the FreeMotion Incline Trainer to prepare our bodies for the presumably steep terrain.

Here’s Katie Norman in action demonstrating the FreeMotion Incline Trainer, toughening up for the Tough Mudder.

Benefits of Incline Training

Easier on Your Joints

Even if you’re not gearing up to compete in a grueling obstacle race, incline training offers so many benefits. For starters, the Incline Trainer gives you a great workout without having to run fast. Believe it or not, walking at 3 mph at an 18% incline increases your heart rate to the same level as running at 7 mph on a flat surface. Walking is easier on your joints, which is especially helpful if you are just starting to get into shape.

Enhance Performance

Have you ever worked out for a week in the high altitude of the mountains or extreme heat of the southern states and then returned home to find that those same workouts are substantially easier now that you’re home? Well that’s because you’ve essentially tricked your body into thinking that those adverse conditions were the new normal. Now that you’re back in your natural habitat, your body doesn’t have to work as hard to achieve the same results. That’s kind of similar to the way the Incline Trainer works. Your body adapts to the steep incline so when you’re back on normal terrain, it’s so much easier to move!

Increased Muscle and Fat Utilization

Whether you’re training for some seriously hilly terrain or you just want to shed some pounds, the Incline Trainer will help you achieve both. Research shows that training on a flat surface only activates 20% of muscle tissue, while training on an 18% incline activates 75% of leg muscle tissue. There has also been research conducted on the rate of calories incline training burns. Walking at 2 mph at a 21% incline burns a whopping 6.5 k/cal/min, while running at a pace of 6.5 mph on a flat surface only burns 1.9 k/cal/min.

While running on a flat surface has its place, the benefits of the Incline Trainer are countless. Incorporating a steep incline into your workout is more realistic in terms of what you will face in natural terrain, so you’ll be better prepared when you move to the outdoors. Stop in today to check out the FreeMotion Incline Trainer for yourself!

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Healthy Dessert Recipe: Berries ‘N Cream Parfait

Posted on August 22, 2012 by MGL FItness

Even the healthiest of diets needs to allow for some wiggle room and indulge the sweet tooth every once in a while. When we deprive ourselves of the things we love we are more apt to overindulge at the first chance we get. Instead of completely cutting dessert out of your life in an attempt to be healthy, find a way to incorporate it into your diet in moderation and seek out recipes that use natural ingredients. Fresh berries are a wonderful ingredient to incorporate into your dessert. This Berries ‘N Cream recipe is a light and refreshing way to finish off a healthy meal.

Ingredients

1 Cup plain yogurt
2 Packages of vanilla pudding (3.5 oz each)
1/2 Teaspoon vanilla
2 Tablespoons honey
1 Tablespoon fresh squeezed lemon juice plus zest
3 Cups fresh berries – raspberries, strawberries, blueberries, blackberries
Fresh mint or basil leaves for garnish

Instructions

Whisk together yogurt, pudding (unmade) and vanilla
In a separate bowl, combine honey, lemon juice and lemon zest
Add the berries to the honey mixture and toss to coat
Alternate layers of the yogurt mixture and berry mixture in individual cups
Garnish with fresh basil or mint leaves

*Serves 4

The sweetness of the yogurt against the tart flavor of the berries makes for such a refreshing and light dessert. This dessert is not only delicious, but it’s very versatile as well. If you need to satisfy a chocolate craving, try using chocolate pudding instead of vanilla and forgo the vanilla extract. For the chocolate version you could stick to strawberries and raspberries, or make it a black forrest dessert and use cherries instead of berries!

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20 Reasons to Take up Running

Posted on August 20, 2012 by MGL FItness

Last week, we convinced you to Get In Shape Today with 20 compelling reasons why fitness matters. Now you’re probably wondering where to start! Here’s an idea; why not start with running? Running is the most low-maintenance cardio sport you could imagine. All you really need is a pair of good running shoes. Right now the weather is nice enough to run outside, and by the time winter rolls around you’ll be convinced that running is your sport, at which time you can invest in a treadmill.

If you take up running, you’ll never have to blame your lack of participation on excuses like:

I couldn’t find anyone to play with

There wasn’t any court time available

I can’t afford the membership fees

There aren’t any leagues in my community

Still need convincing? Well maybe these 20 reasons will help you to realize the power that running has on the body and the mind.

Minimal Equipment Required
You Can Do it Anytime Anywhere
Minimal Hand-Eye Coordination Required – Nothing too technical about a good stride
Burns More Calories Than Any Other Form of Cardio
Strengthens Your Heart
Strengthens Your Joints – No running does not wreck your joints, obesity wrecks your joints
Strengthens Your Bones
Helps Prevent Diabetes
Gives Your Immune System a Boost
Helps Improve Longevity
Gives You a Healthy “High” – There really is nothing quite like that “Runner’s High”
It’s the Thing to Do – Running is skyrocketing in popularity…jump on the bandwagon!
Running Helps Prevent High Blood Pressure
It’s Fun! – Maybe not at first, but as you get in shape running is a blast!
Running Makes You Smarter – Research suggests that running helps to increase the volume of your hippocampus
So You Can Keep Up With Your Kids
Helps fight depression, anxiety and stress
It’s a Lifetime Sport
Helps Instill Discipline and Focus
To Clear Your Head – Is there any problem you can’t work through over the course of a nice long run?

So there you have it, 20 reasons to take up running as your cardio weapon of choice. To avoid injury, it’s important to ease into running if you’re not quite used to the physical demands on your body. Start small by running 1/2 mile or a mile without stopping at a moderate pace. As you notice improvement, increase your mileage and speed. Before you know it you’ll be registering for your first 5K!

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20 Reasons to Get in Shape – Today!

Posted on August 17, 2012 by MGL FItness

It’s easy to make up excuses for putting off getting into shape. Every day we are faced with a decision; we can choose to work out, or we can watch TV, work late, go to happy hour or do virtually anything else to distract us. But for every excuse you have for skipping your workout, there are countless reasons why you shouldn’t. Here are just 20 reasons we think you should start your fitness journey today!

Boost Confidence
Feel Better
Look Better
Be Healthy
Set an Example for Your Family
Working Out is Fun!
Sleep Better
Increase Your Energy Levels
Reduce Your Risk of Injury
Manage Your Weight
Prolong Your Life
Develop Stronger Bones
Manage Stress
Be Stronger
Reduce Your Risk of Cancer and Heart Disease
Increase Metabolism
Reduce Health Care Costs
Strengthen Your Immune System
Improve Your Lifestyle
Gain a Sense of Accomplishment

Coming up with this list of reasons to get into shape was easy, and believe us, we could go on forever. Obviously being physically fit has its health benefits, but it also does wonders for your mental state. When you’re in good shape, you feel more confident, not just in athletics, but in everything you do. It also gives you a healthy way to blow off steam and manage stress.

We challenge you to make your own list of reasons to get in shape (and stay in shape) today. Feel free to borrow some of our reasons, but try to make it as personal as possible. Print off a couple copies and put one at the office, one in your dresser and one in your car. That way, whenever you find yourself coming up with some lame excuse to get out of exercising, peruse this list and remind yourself why exactly you were going to work out in the first place.

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Pesto Chicken Pasta Recipe

Posted on August 15, 2012 by MGL FItness

Pasta tends to have a bad reputation within the health food community. No thanks to the Atkins diet, many people shy away from pasta due to the notion that it’s loaded with carbohydrates and often smothered in heavy, caloric sauces. Well here’s a recipe that will have you eating pasta again. Guilt free! The trick to making a nutritious pasta dinner is to use a whole wheat pasta and a non-dairy based sauce.

Ingredients

2 Boneless chicken breasts
2 Cups lightly packed fresh basil leaves
1/4 Cup pine nuts
2 Tablespoons lemon juice
1/3 Cup olive oil
1/3 Cup grated Parmesan cheese
Salt & Pepper
Whole wheat pasta
1/2 Cup tomatoes
1/4 Cup artichoke hearts

Instructions

Cook pasta as instructed on the package
Brush chicken breasts with olive oil and season with salt and pepper
Grill chicken over medium heat until cooked thoroughly, about 5 minutes on each side
Meanwhile, put basil, pine nuts and lemon juice in a food processor or blender and pulse
Gradually stream olive oil in as you continue to blend until smooth and creamy
Add salt and pepper to taste and stir in Parmesan cheese
Dice tomatoes and artichoke hearts
Cut grilled chicken into bite sized pieces
Strain pasta and pour into a large serving bowl
Add to the pasta chicken, tomatoes, artichokes and pesto sauce and lightly toss to combine

The pesto sauce in this recipe is light and refreshing and the whole wheat pasta provides you with good, complex carbohydrates and fiber. You can dress up this pasta recipe with virtually any vegetable and you could even experiment with different types of protein. The sky’s the limit!

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Product Spotlight: Vicore Core Ab Bench

Posted on August 13, 2012 by MGL FItness

If you’ve been watching the Olympics lately, chances are you’re more inspired than ever to get those chiseled abs you’ve always dreamed of. Seeing Michael Phelps bear a solid six pack in front of the world or Gabby Douglas’s abs practically cutting through her leotard makes you think, ‘hey, I could do that too!’

On that note, we present to you the Core Ab Bench by Vicore! It’s just the piece of equipment you need to get you there – Here’s why!

1. Commercial Grade Gauge Steel

The Core Ab Bench offers the ultimate in durability. With commercial grade steel, you can take comfort knowing this piece of equipment was built to last.

2. Inlaid Wheels

Inlaid wheels allow for easy transportation and mobility.

3. Rubber Foot Pads

The bench legs are fitted with rubber foot pads to protect any surface. If you feel inclined to house your Core Ab Bench in your living room, you can do so without having to worry about scratching your hardwood floors.

4. Enclosed Bearing Joints

Bearing joints make it easy to adjust the Core Ab Bench. If you have ab seekers of all sizes using your home gym, there won’t be any arguing about who used the bench last.

5. Bodylink Surface

The Core Ab Bench features a Bodylink surface, which holds up to 4,500 pounds.

6. Air Filled Leg Brace Pads

Pain inflicted during the workout shouldn’t come from the equipment, it should come from your hard work. The Core Ab Bench offers the epitome of comfort so you can focus on beating up those ab muscles, not your bones or skin.

7. Easy Grab Handle

No tricks here! Just a perfectly placed handle to help you safely and efficiently get on and off the bench.

8. & 9. Attractive and Safe Surfaces

The Core Ab Bench has been designed with care and safety in mind. The Bodylink surface is infused with antimicrobial agent and protected with UV inhibitors.

With the Core Ab Bench, the workout possibilities are endless. This versatile piece of equipment is the perfect addition to your home gym and offers you the opportunity to develop the ab muscles you’ve always envied.

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Product Spotlight: BallBike

Posted on August 10, 2012 by MGL FItness

Talk about your package deal! The BallBike takes components from your favorite exercise equipment and rolls them into one powerful machine. At its core, the BallBike is a recumbent stationary bike, but it upgrades your seat from a regular old bike seat to a stability ball. On top of that, there are resistance bands attached to the sides of the bike, which allow for additional upper body work. If you’re having a hard time envisioning this wonder-bike, allow me to further explain.

The Bike

Like any other stationary bike, the BallBike offers a low-impact workout that is easy on your joints but tough on your muscles and lungs. Just like an ordinary stationary bike, you have the power to adjust the resistance for increased or decreased difficulty.

The Ball

Unlike regular stationary bikes, the BallBike allows you to work your core as you peddle. If you’ve ever used a stationary ball in your workout then you know how this would add a whole new element of fitness to the bike. The ball makes it so that you’re constantly engaging your abdominal, back and hip muscles in order to remain positioned steadily on the ball. The ball also helps develop your sense of balance, posture and back support.

The Bands

So, for those of you keeping track, the BallBike is already working your legs and core muscles, so what muscle group do we still need to target in order to make this a full-body workout? Why the upper body of course! That’s where the resistance bands come into play. Your arms, chest and shoulders will reap the benefits of the resistance bands on the sides of the bike. The resistance bands might feel a little unnatural when you’re first getting started, but as you get into a rhythm, you’ll find the arm movements fit right in with the rest of the workout, making for a complete total-body workout wrapped up in one piece of equipment.

If you’re looking for something new, unique and on the cutting edge of the fitness world, look no further than the BallBike. The BallBike is the epitome of versatility, as it targets all muscle groups and offers both cardio and strength training in one machine. Stop in to MGL Fitness today to try out a BallBike and see for yourself!

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Healthy Cookout Recipe: Marinated Steaks with Grilled Peppers

Posted on August 8, 2012 by MGL FItness

Is there any meal quite as satisfying as steaks on the grill? The smokey flavor just takes the already rich taste of the steak to the next level. Top those fillets with a pile of grilled peppers and your mouth is in for a real treat. Not only is steak a treat for your tastebuds, it’s packed with protein to help with muscle repair and growth.

Ingredients

4 Beef tenderloin fillets (about 4 oz. each)
2 Red bell peppers
1 Yellow pepper
1 Red onion
1/4 Cup soy sauce
3 Tablespoons dry red wine
1/4 Cup olive oil
1/4 Teaspoon salt
1/4 Teaspoon freshly ground pepper
Wooden skewers

Instructions

Combine soy sauce, wine and olive oil in a bowl
Pour all but 2 tablespoons of the marinade into a seal-able plastic bag
Sprinkle steaks with salt and pepper and add to the bag
Marinate the steaks for at least 2 hours
Meanwhile, chop peppers and onions into 1-2 inch chucks
Brush peppers and onions with remaining marinade
Add vegetables to skewers
Grill the vegetable skewers and fillets over medium heat
Vegetables will take about 12 minutes on the grill
Grill steaks to desired doneness, turning midway through

Some people are hesitant to eat a lot of red meat due to concerns about cholesterol and heart issues. However, you can choose lean or extra lean cuts of beef to improve the nutritional value. Simply inspect the label and choose beef that contains 5-10 grams of fat per 3.5 ounce portion. Additionally, choose cuts that are marked “Choice” or “Select.”

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