Category Archives: fitness

Top 3 Ways to Replenish After a Workout

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It’s always important to focus on nutrition, but post-workout is the most critical time to make sure you’re giving your body what it needs. When you exercise your body loses amino acids (protein) and glycogen (sugar). Your body needs these nutrients in order to build muscle and restore your energy. After you work out you have a one-hour window of time to replenish these nutrients for optimal recovery. Follow these 3 tips to help you replenish after your workout for a fast recovery.

1. Protein

Protein consumption is necessary in order to replenish your store of amino acids and repair your muscles following an intense workout. Protein is found in a wide variety of foods, the hard part is finding a source that you can stomach following an intense workout. Some people have a hard time getting anything down after a workout much less a heavy steak dinner! Yes, red meat is an excellent source of protein, but there are other ways to obtain protein that might be more appetizing following your workout:

  • Nuts
  • Protein Shake
  • Chocolate Milk
  • Protein Bar
  • Eggs
  • Chicken
  • Fish

According to WebMD, you only need about 10-20 grams or 2-3 ounces of protein for muscle repair. Keep that in mind when choosing your post-workout protein.

2. Carbohydrates

It may be slightly counter-intuitive to stock up on carbs after you just worked so hard to burn them off, but your body needs to replenish glycogen stores in order to restore your energy levels post-workout. Choose your carbohydrates carefully and you don’t have to worry about “undoing” the good you just did with your workout.

  • Brown Grains
  • Fruit
  • Vegetables
  • Cereal
  • Bagel

3. Fluids

Of course any time you sweat you are losing valuable fluids, the question is, how much? Your body loses approximately 4 cups of fluids per hour of exercise, so take that into consideration when re-hydrating after your workout. Not only are you losing water when you sweat, but also important minerals and electrolytes. That’s why it’s not a bad idea to sip on a sports drink post workout in addition to water. If you’re worried about the extra caloric intake that comes with sports drinks, try diluting it slightly with water or choose a low-calorie version.

The faster you can replenish after a workout the better. Of course, it’s not always feasible to fry up an egg or grill some chicken immediately after your workout, but anything is better than nothing. Get in the habit of carrying a protein bar or fruit and veggies with you so that you have a little something to refuel immediately following your workout until you have access to something more substantial. Remember, you don’t want to miss that crucial one-hour window!

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News Flash: Sitting Kills

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Forget the hazards of smoking. Artificial sweeteners? Child’s play. The latest health scare is something you would never suspect: Sitting! It turns out, people who spend the majority of their day sitting are 40% more likely to die from any cause, according to an article by WebMD. Alpa V. Patel, PhD, an epidemiologist at the American Cancer Society, has done significant research on the health risks associated with too much sitting.

“We are continuing to demonstrate time and time again in different populations that there is something real to the association between sitting time and reduced longevity.”

Research discovered that people who sit at least 8 hours a day are 15% more likely to die than their counterparts who sit less than 4 hours a day. That percentage jumps up to a whopping 40% for people who sit 11 hours a day!

What’s so Bad About Sitting?

Since movement and exercise helps your body fight blood fats or triglycerides and other heart risks, any time you’re sitting for a long period of time, your body isn’t fighting against these factors. The concern is that people who do that much sitting will fall prey to a sedentary lifestyle, resulting in a higher risk of obesity.

So What’s an Office Worker to Do?

I know what you’re thinking: “But my job requires me to sit all day! What am I supposed to do?” Unless you’re a personal trainer, construction worker, or waiter, you probably don’t have the luxury to be active and on your feet all day. By the time you’re done with a typical work day you’ve already used up your 8-hour allotment of sitting! Then add to that time spent watching your favorite show at night or sitting through your child’s sporting event and you’re at 11 hours easily.

Well here are a few tips to help you negate the harmful effects of prolonged sitting:

  1. Get up and move throughout the day
  2. Invest in a stand-up work station
  3. Work out while you watch TV
  4. Don’t skip your daily workout
  5. Play with the kids

Keep in mind that this is fairly new research. As Dr. Scott Kahan mentions in the WebMD article, it still isn’t certain whether the subjects were unhealthy because of their sedentary lifestyle or if they are inactive due to prior health issues. What the study does prove is that staying healthy requires that we stay active.

 

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Has Your Workout Hit a Wall?

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So you’ve hit the dreaded “Fitness Plateau” have you? You’re sticking to your workout routine but you can’t remember the last time you shaved any time off your pace or added weight to your bench press. You’re not going backwards, but you’re definitely not seeing the vast improvements in results like you once did when you first started. So what gives?

You’ve officially hit a wall. What’s happening is your body is no longer responding to the exercise routine you’ve been following. But all is not lost. Here are a few ways to bust through the proverbial fitness wall you’ve run into.

1. In with the Intervals, Out with the Endurance

When you’re on the treadmill, elliptical or bike, break out of your pace every couple of minutes to increase the intensity. It’s good to have endurance, but high intensity is what ramps up your metabolism and shocks your body into high gear.

2. Change it Up

We’ve talked about the importance of changing up your workout before. Remember, ‘if it doesn’t challenge you, it doesn’t change you.’ If you keep doing the same workout every day, you’ll eventually stop feeling the burn and improvement will be harder to come by. Keep your body guessing by varying the intensity and switching between cardio and strength.

3. Give Yourself a Break

Sometimes all it takes to overcome the fitness plateau is a little break. Take a week or two off from your fitness routine to give your body a chance to recharge and rejuvenate. You can still be active during your workout hiatus, by taking walks or playing recreational sports, but stay away from the gym. You should come back refreshed and well-rested.

4.  Evaluate Your Diet

If your fitness plan includes a strict diet, that could be a factor in your plateau. It’s good to eat healthy and stick to your diet, but as your fitness level progresses, your body requires more fuel to keep performing at that higher level. Try fitting an extra small meal or snack into your day. You should notice an increase in energy during your workouts. Plus, experts suggest taking in some extra carbohydrates when you’re sticking to a strict diet helps to jump start your metabolism.

It’s very frustrating to hit the fitness plateau. You’re doing everything you’re supposed to and getting nowhere. Luckily, you can and will overcome the plateau. Don’t ignore your body. Take time to figure out how you’re going to turn that fitness plateau into a mountain peak.

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4 Tips for Fitting in the Workout When the Kids are Around

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Parents, I’m about to take away your one last excuse for not working out. You can’t hide behind your children anymore, because I’ve got 4 good ideas for working out when you’re supposed to be watching the little munchkins.

Set up a Kid Station

Are your kids at that stage where they want to try everything you do? They see you working out on the eliptical and it looks like fun (little do they know)! Although I wouldn’t recommend starting your little guy or girl on the eliptical, you could set aside a spot in your home gym for fun-sized workout equipment. That way, you can keep an eye on the kids when it’s time for you to work out. Plus, your kids can get some exercise too!

Bring ‘em With

It’s a beautiful spring afternoon and you’re dying to go for a run or break out your bike for the first time of the season. The only problem is, you can’t leave the little ones home alone while you go soak up the nice weather and endorphins. Well, there’s good news! Find yourself a nice sports stroller or bike trailer and you’re good to go. Chances are your kids will love the chance to get outside and enjoy the ride. The extra resistance isn’t bad for your workout either.

Sneak it in

This one requires a bit more discipline, but it’s practical. It simply requires you to sneak in your workout when the kids are not around. Fit your workout in while the kids are sleeping late at night or early in the morning, or sneak it in over your lunch break.

Family Time

Depending on how old your kids are, turn your family time into workout time. If the kids are old enough, get the whole family together to play a game of soccer. Not enough kids in the family to field a team? Round everyone up for a long bike ride on the local trails. With child obesity at an all-time high, it’s good to get the kids used to physical activity as early as possible and it allows you to get some exercise at the same time.

There are so many reasons to skip your daily workout. Don’t let the kids be your excuse anymore. Either find a way to get them involved or squeeze in your workout when they’re not around. Trust me, your kids will thank you for it in the long run.

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5 Signs That it’s Time to Cancel Your Gym Membership

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Gym

Working out is a good habit to get into. Unfortunately, gym memberships can turn that good habit into a bad one pretty quickly. With inflated membership costs, wasted time, and extra driving, suddenly your workout isn’t quite as wholesome as you thought. If you’re even considering kicking your gym membership to the curb, evaluate these scenarios and consider whether or not you truly need that pricey gym membership weighing you down.

1. You Use the Exact Same Machine Every Time

Do you have a treadmill with your name on it? I can’t believe how many people I know who hold on to their gym membership simply to have access to that one elliptical or treadmill or stair stepper. If that sounds like you, that’s a sign you need to cancel your membership. The money you save on your gym membership would pay for the cost of one piece of workout machinery in no time.

2. You Spend More Time Socializing Than Exercising

You say you’re going to the gym, but really you’re just going out to see what’s happening downtown this weekend and make small talk with the other members. I’m sorry, but 10 minutes of cardio followed by 20 minutes in the steam room does not count for your recommended 30 minutes of daily exercise.

3. You Had to Take out a Second Mortgage to Pay for Last Month’s Membership

Alright, so this is probably a slight exaggeration, but there’s no denying gym memberships are expensive. Especially if you have an automatic payment set up, you may not even realize how much money you’re spending a month on your membership. Think about all of the other ways you could spend your money (or how much you could save) if you had an extra $120 a month in your bank account!

4. You can Count on One Hand how Many Times You Went Last Month

Since memberships are based on a set monthly cost, in order to really get your money’s worth, you have to actually use the membership. A lot. Pay attention to how frequently you’re making it out to the gym. If you find that you’re only making it out to the gym once a week, you probably can’t justify spending the money.

5. Your Commute to the Gym Takes Longer Than Your Workout

Some people like the thought of “going somewhere” to workout. Whether you feel that drive to the gym helps you to mentally prepare or de-stress, or whatever the reason, I bet I could find a better way to fulfill that need. Instead of using the car ride to prepare, spend 10 minutes stretching or doing yoga before your workout at home.

Gyms make it nearly impossible to cancel your membership. They make you set up an auto payment so you don’t think about the chunk of change you’re dedicating to their facility every month. Then when you do try to quit, they sweet-talk you into staying with tempting offers and the inevitable guilt-trip. Take some time to evaluate whether or not you truly need that gym membership. If you decide to move on, be strong and stick to your guns. You’re the only one who knows what’s best for you when it comes to your workout routine.

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Product Spotlight: The Kettlebell Craze

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Kettlebells

Kettlebells are the latest fitness craze, though I promise you, there’s no gimmick here. Kettlebells are the real deal when it comes to working your body and really getting the most out of a piece of exercise equipment. Kettlebells are the perfect addition to any home gym, and here’s why.

What’s the Buzz?

As you can see from the picture above, a Kettlebell is essentially a weight with a handle on top. If you’re looking for efficiency in your workout regimen, Kettlebells are the answer. Kettlebell workouts combine cardio and strength training into one workout. Plus, Kettlebells work the whole body at once, as opposed to traditional dumbbells, which force you to focus on working one muscle at a time.

What’s a Kettlebell Workout Like?

A Kettlebell workout is made up of a series of moves that typically resemble tasks we do in day-to-day living. Movements like carrying bags, lifting children, or lifting ourselves up. Now add a 25 lb. Kettlebell to that movement, and you’ve got yourself a workout!

We always talk about the importance of changing up your workout, well Kettlebells are a great way to add some variety to your typical cardio, or strength training workout routine.

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3 Tips to Help You Figure out the Best Time of Day to Exercise

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We all want to get the most out of our workouts right? We’re always looking for tips and tricks to burn more calories in less time, build more muscle with fewer reps, and pretty much do whatever it takes to make better use of our workout time. Unfortunately, there’s no set time of day that lends itself better to exercise than others. However, each person has an optimal workout time, and it’s important that you find yours. Here are 3 tips to help you determine what time of day is best for you to work out.

1. Pay Attention to Your Body

This might be hard to grasp if you’re first starting out with a workout routine. Until you’re in shape, any time of day is going to feel difficult! However, once you get into a routine and you start to feel yourself get into shape, play around with different workout times.

Some people find that they feel weak or tired in the morning, while others may feel too physically and mentally drained to exercise after work. Pay attention to your body and find a way to track your performance during your workouts until you find the best time of day to exercise.

2. When is it Feasible?

Take a look at your work schedule, your family schedule and social schedule to figure out where you can squeeze a workout into your busy day. If you work 2nd shift, chances are you’re never going to be an early-riser, and that’s okay!

3. When Are You Least Likely to Skip

Even if you know you feel amazing during your 5:30pm workouts, none of that matters if 5:30 rolls around and you find something better to do. So much can get in the way of an evening workout: Happy hour, dinner plans,  work, kids, you name it. Be honest with yourself about what you know you’re capable of. If you can’t resist making after-work plans, get into the habit of working out in the morning. Even a workout that doesn’t feel great is better than no workout at all.

There are 24 hours in a day to work with when finding your optimal workout time. As the saying goes, a one hour workout is just 4% of your day. Finding the time to work out is the easy part. Finding the best time to workout and making it happen is up to you.

The Importance of Changing up Your Workout

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Have you ever repeated a task so many times that you eventually got to a point where you felt like you could do it in your sleep? While that may be okay for some things like changing a tire or making your favorite recipe, when it comes to your workout, that’s a bad sign. Read on to find out why it’s so important to keep your workouts fresh and tips for changing it up.

Be a Fat Burning Machine

Although any exercise is better than no exercise, changing up your workout routine is better for your body than repeating the same workouts for months on end. When you fail to change up your workout, your body gets used to the exercise and it’s no longer as effective in burning fat and calories. By alternating workouts, you keep your body guessing and working hard to keep up with the changes.

Avoid the Fitness Plateau

We all know how it feels to start up a new workout ritual. It’s painful, you have to put up with sore, tired muscles long after the workout is over, but it’s worth it! As you continue to power through the next couple weeks you notice you’re not quite as sore anymore. The workout becomes easier because you’re body is getting used to it. Although this might feel better, as your body becomes accustomed to the exercise, you stop making progress, and you run the risk of reaching a physical plateau.

Mix it Up

So how exactly do you avoid the dreaded physical plateau? Mix it up! The key is to keep your body guessing so it never knows what kind of workout you’re going to throw at it next. Keep a wide variety of equipment in your home gym, so that on any given day you can choose between cardio or strength training or both.

Never stop looking for new workouts. Pay attention to blogs, fitness magazines, and ask your friends for new workout routines.

Those first couple of weeks on a new workout are where you make the most progress. Your body is working very hard to get through it so you’re gaining a lot of ground. However, when you change up your workout regularly, it’s like starting a new workout every time. I know it’s hard to deviate from what’s comfortable and what seems to be working for you, but trust me, the results will be well worth it.

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The Case Against Infomercial Exercise

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television-2.jpeg

 

It’s so tempting! You’re flipping around the dial, watching late-night TV, and the ad catches your eye. Exercise programs that promise nothing but fun and results, with loads of happy and muscular models touting the benefit. Before and after shots that are nothing short of miraculous. Equipment that stores under the bed or in the closet  but rivals gym quality. Earnest TV stars and fitness celebrities who urge you to trust them and buy!

How many of you have called the toll-free number in an inspired ( or weak) moment? And how many of those promises did your late night purchase deliver?

The truth of it is,  you have very little chance of succeeding with equipment and fitness programs purchased this way.   No matter what you think you’re getting from seeing it on television, there are always a few surprises.  Gliders that don’t glide,  home gyms that turn out to be more difficult to operate than advertised,  equipment that seems a lot more shoddy in the light of day. 

Not only that, but in order to succeed at your fitness goals, your equipment has to fit YOU – your likes and dislikes, your fitness level, your budget, your space, and your schedule.   And the only way that can happen, is to see it, try it, and ask questions about it.  Chances are, if you could try out that home infomercial equipment before you bought it, you might opt for something else entirely. 

 Maybe you’d go for a Precor elliptical or treadmill, the standard in commercial gyms everywhere for it’s quality and durability. Or an Inspire home gym, top rated  for a solid body workout in a small space, or a Landice treadmill, voted #1 in  customer satisfaction by a leading running magazine.  We also have bikes and free weights and kettle bells and fitness balls, and yes, even some of the fitness products that you see advertised in those late-night infomercials!

So do yourself a favor and come on out to see us at MGL Fitness. We’d love to talk to you about the best way to reach your fitness goals, with equipment and products to fit your budget, lifestyle, and fitness personality.   Bring your gym shoes and kick the tires and try stuff out before you buy. We’d love to set you on the road to fitness. Then, rest easy, knowing that MGL Fitness stands behind its products and service – for more than 20 years serving customers in Green Bay and Appleton just like you.

And that’s something you just don’t get with a late night 800 number!