Get strong and blast fat with StairMaster’s latest machine

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After 30 years in the gym- StairMaster has dropped a few sizes. Their new StepMill 3 has been redesigned from the ground up. Now, your favorite piece of gym cardio equipment easily fits under eight foot ceilings and standard doorways.

The new size means the traditional StairMaster toughness can now fit into all new settings- apartment buildings, medical offices, home gyms, hotels and spas.

It’s all the sweat, in a smaller size.

With StairMaster’s StepMill 3,  users can achieve one of the highest calorie burns per minute of any cardio machine.

What’s so great about the StairMaster is it’s ability to give you a great workout in whatever time you have available. That’s because lifting your weight uses the largest muscle groups in your lower body- the back, the glutes, thighs and calves- making every minute of your workout count.

You’ll work hard,  without being hard on your body.

Climbing one mile per hour on StepMill 3 is as effective as running 7mph on a flat treadmill.

Challenge yourself and keep your routines fresh with over 25 pre-programmed motivating workouts.

You don’t need a big machine to get big results. See the new StairMaster for yourself. Stop into MGL Fitness on 500A Pilgrim Way in Green Bay, Wisconsin. We’re your One Stop Fitness Shop – and the new StepMill 3 could be your one-stop fitness machine!

 

 

 

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20 Reasons to Get in Shape – Today!

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!

  1. Boost Confidence
  2. Feel Better
  3. Look Better
  4. Be Healthy
  5. Set an Example for Your Family
  6. Working Out is Fun!
  7. Sleep Better
  8. Increase Your Energy Levels
  9. Reduce Your Risk of Injury
  10. Manage Your Weight
  11. Prolong Your Life
  12. Develop Stronger Bones
  13. Manage Stress
  14. Be Stronger
  15. Reduce Your Risk of Cancer and Heart Disease
  16. Increase Metabolism
  17. Reduce Health Care Costs
  18. Strengthen Your Immune System
  19. Improve Your Lifestyle
  20. 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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Product Spotlight: Battling Ropes

Have you heard of the latest toy to break into the fitness scene? Battling ropes serve as a simple, yet effective tool for a full-body strength and conditioning workout. If you’re looking for something unique to add to your home gym, look no further than battling ropes.

Battling ropes are typically 1.5 – 2 inches in diameter, 50 or 100 feet long, and have handles at both ends. The concept behind battling ropes is to create waves with the rope by moving your arms and body explosively and for a prolonged period. Battling rope workouts do more than just build strength; they also help build speed and endurance.

5 Grueling Battling Rope Moves

1. Arm Waves

If you’re just starting out with battling ropes, arm waves is a great basic move to get the feel for the motion and intensity. Arm waves are great for working your triceps, shoulders, core and quads (hey, we told you this was a total body workout). Stand with your feet shoulder-width apart, knees slightly bent. Hold the two handles, one in each hand, and move your arms up and down quickly so that the rope resembles the motion of waves. For your first battling rope workout, try to carry out this move for 15 seconds.

2. Arm Circles

Arm circles target your quads, shoulders and core. Stand with your feet shoulder-width apart, knees slightly bent. Holding one handle in each hand, move your arms in counter-clockwise circles for 15 seconds.

3. Side Throws

Side throws work your quads, shoulders, core, triceps and back. Stand with your feet shoulder-width apart, knees slightly bent.  Hold the two handles, one in each hand, together on one side of your body. Lift the rope and throw it to the other side of your body. Throw the rope back to the starting position and repeat this motion for 15 seconds.

4. Plank Pull

The plank pull targets your core, triceps and shoulders. You’ll need some type of post to wrap the rope around to complete this move. Wrap the rope around the post one time and go into a plank position next to the post. Balancing on one hand, use your free hand to pull the entire length of the rope towards you. For increased resistance, wrap the rope around the post an extra time!

 5. Side to Side Waves

Side to side waves target your core, shoulders, quads and triceps. Stand with your feet shoulder-width apart, knees slightly bent. Holding one handle in each hand in front of you at waist level, move your arms side to side quickly for 15 seconds.

If you’re still standing at the end of these reps, go ahead and do each one again. Next time, you can do longer reps if 15 seconds isn’t long enough. I promise you once you start incorporating battling ropes into your workout, you won’t be able to stop. The strength and conditioning results are unbeatable!

 

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5 Ways to Burn Calories Working Around the House

Whether you’re intentionally taking a recovery day, or you just plain didn’t have time, some days just don’t lend themselves to a full-fledged workout. Even though you’re not able to hit the gym per se, you still want to burn a few calories and work off that ice cream sundae or side of french fries. Well did you know that you can burn calories simply by living out your daily routine? Check out this list of sneaky ways to burn calories during everyday activities.

1. Cleaning

To most people, cleaning the house is no fun. But it must be done. Plan on cleaning the house on a day that you intentionally don’t work out because you’re going to burn enough calories to make up for the lack of exercise. An hour of general house cleaning burns approximately 214 calories! The bigger your house, the more you’ll burn!

2. Playing with the Kids

You know how exhausted you feel after babysitting or spending the evening playing with the kids? Well that’s because you’ve just engaged in some pretty strenuous physical activity. An average person burns about 270 calories per hour of play time. Simply caring for small children (changing diapers, bathing, feeding etc) burns about 200 calories per hour.

3. Gardening

This time of year is prime gardening season. Don’t feel guilty about choosing to plant a few flowers and pull a few weeds over your evening workout. The average person burns 270 calories every hour spent in the garden.

4. Mowing the Lawn

Swap out that riding lawn mower for a push mower and transform lawn duty into your evening workout. Mowing the lawn with a push mower burns approximately 375 calories per hour!

5. Cooking

Not only is cooking healthier for you than going out to eat, but it also burns more calories. The average person burns 136 calories per hour spent cooking in the kitchen.

Working out every single day is not possible for the average person. Not only is it not feasible, it’s also not advisable. You need to give your body a day of rest every once in a while in order to recover and repare your muscles. On those off days, find other ways to burn calories without over exerting yourself. For calorie-burning information on other activities, check out this calorie calculator!

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5 Fun Couples Workout Ideas

If you’re having a hard time finding the motivation to get into a fitness routine, consider starting a routine with your significant other. Especially for those busy couples who struggle to find time for each other, working out is a great way to spend time together and strengthen your relationship. Here are 5 fun exercise activities that any couple would enjoy.

1. Go for a Bike Ride

Riding your bike is great exercise! And, depending on how rigorously you like to ride, you can even sneak in a conversation if you want. It’s a fun way to explore your town or the beautiful country side with your honey.

2. Circuit Training

For those rainy days or the unbearably hot days, move your workout indoors and set up a circuit routine in your home gym. Circuit training is a fun way to work different muscles and it’s a great exercise in team-building.

3. Roller Blading

For a fun, low-impact cardio workout, strap on your rollerblades and go rollerblading with your significant other. Explore new neighborhoods or find a paved trail to ride on. Rollerblading is faster than running so you can cover more ground. It also works different muscles in your gluts and legs than running or biking.

4. Take Dance Lessons

What couple doesn’t want to learn a few dance moves to pull out at weddings and parties? Find out where in your community you can take lessons and sign up. You could even make it a social event and recruit some other couples to join you.

5. Go For a Nature Hike

Take advantage of the beautiful summer weather this weekend and find a nature trail to hike. There are tons of great wooded trails all over the state. Pack a backpack with some healthy snacks and water and set out for the day with your significant other.

Working out with your significant other is not only more fun, but it helps to strengthen your relationship. It gives you a chance to support and encourage one another to improve and it allows you to see how hard your significant other is working. Finding new ways to workout with your significant other keeps you motivated to exercise and is a great way to find enjoyment in physical fitness.

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5 Reasons to Work Out with a Buddy

Everything is better with a friend, right? Going to the movies, shopping, enjoying a meal…so why wouldn’t you want to share your workout with a friend? And no, going to the gym and working out alongside 50 other people doesn’t count. I’m talking about partnering up with someone and going through your workout together. If you’ve never tried it, here are 5 reasons you may want to consider finding yourself a workout buddy of your own.

1. Build Accountability

You know those days when you just don’t feel like exercising? Those are the days that a workout buddy is essential. Whether your energy is zapped, you have errands to run, or you have to wash your hair, a good workout buddy won’t buy those lame excuses. And the same goes for you when your buddy tries to cop out. When someone else is relying on you to workout at a set time, you’re less likely to talk yourself out of exercising.

2. It’s More Fun

Working out with a friend is twice as much fun as working out alone. It adds a social element and allows for some good conversation and maybe even some laughs (assuming you’re not too out of breath to talk). Your workout partner also brings a sense of camaraderie to your exercise regimen. Getting through the tough workouts together builds a sense of “team unity” and adds a sense of accomplishment.

3. A Little Friendly Competition

It’s hard to really push yourself when you’re just racing against your shadow. A workout buddy can push you to pick up the pace at the end of your run or add another five pounds to those dumbbells. Especially if you and your workout partner start with your fitness routine at the same time, there’s a natural tendency to want to improve at the same rate or even faster than your partner. The great thing is, you both win!

4. Safety

Exercise comes with a few risks, but it’s nothing that a workout buddy can’t mitigate. In the event that you injure yourself on the weight machine, or roll your ankle running, you’ll be in good hands with your workout partner by your side.

5. Synergy

When you have a workout buddy, there are more exercise options available to you. There are tons of exercises that require a partner or a spotter. Work out with a friend so that you have a wider variety of exercises to choose from.

If you’re not used to exercising with a partner, it can take some getting used to. Try working out with a friend for at least a week and see if you notice a difference in your overall attitude and performance.

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Product Spotlight: Landice Treadmills

With treadmills, quality does matter. If you’ve ever ran on a rickety old treadmill or one that was just plain cheep, you know this to be true. A good treadmill makes all the difference in your workouts and your motivation to get back on day after day. Quality is just one of many reasons to buy a Landice treadmill for your home gym.

Why Landice?

Landice has been in the Treadmill manufacturing business for over 40 years, so they’ve got the technology and design of their treadmills down to a science. Landice treadmills are known for their sleek look, quiet operation, and heavy-duty motor. Add it all up and you’re left with the perfect home gym treadmill.

Benefits and Features

4 Horse-Power Motor

With a Landice treadmill, you don’t have to worry about whether or not your treadmill can keep up with you. The treadmill’s 4 horse-power motor allows for speeds up to 12 miles per hour.

Shock Absorption

Landice treadmills offer top-of-the-line shock absorption. Shock absorption makes for low-impact running, which equates to fewer knee and joint injuries. The standard shock absorption in the Landice treadmill is 5 times softer than running in grass. However, you have to option to upgrade to Orthopedic Shock Absorption, for a running experience that is 7 times softer than grass. Say goodbye to sore knees forever!

Accessories

Landice treadmills come outfitted with tons of amenities to make your runs more enjoyable. The iPod plugin and high power stereo speaker system will help you get pumped up for any workout. Stay cool during the most intense workouts with the built-in fan.

Custom User Profiles

Think of the Landice treadmill as your own personal trainer. The treadmill can store up to 5 user profiles and keep track of each person’s data and progress. It also comes with 5  pre-programmed workouts.

You could probably think of 100 excuses to skip your workout on any given day; don’t let a junky treadmill be one of those excuses. Invest in a Landice treadmill and just try to skip out on your daily run, I dare you!

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3 Tips for Fueling up Before Your Workout

Although pre-workout nutrition doesn’t get quite as much attention in the health and fitness world as the post-workout meal, it’s still a very important topic. Some people have the mysterious ability to eat whatever they want leading up to a big workout and suffer virtually no consequences. However, if you’re like most people, there is a strong correlation between your workout performance and your dietary intake on that very day. Piggybacking on last week’s blog post about refueling after your workout, here are 3 ways to fuel up before your workout for optimal performance.

1. Hydrate

Water helps to pump blood to your heart and move oxygen to your muscles. In the 2 or 3 hours leading up to your workout, it’s recommended that you drink 15-20 ounces of water, and another 8 ounces in the 15 minutes prior to your workout.

When hydrating, steer clear of carbonated or overly sugary drinks. Reserve the sports drinks for after the workout when your body can use the extra calories and electrolytes. Choose water or flavored water for the best source of H2O before your workout.

Keep it Light

As I previously eluded to, eating a heavy meal prior to working out can really put a damper on your performance. If you’re one to fit your workout in after work or late at night, be conscious of that as you make your lunch and dinner selections. According to WebMD, if you haven’t eaten a full meal within 2-3 hours of your workout, it’s best to have a snack about 30 minutes prior to your workout. Keep your snack small and focus on foods that are higher in carbohydrates and protein.

  • Bananas
  • Crackers
  • Veggies
  • Granola Bar
  • Peanut Butter

Easy on the Caffeine

If you’re feeling sluggish it can be tempting to boost your energy level with a Red Bull or cup of coffee before your workout. However, it’s best to avoid caffeine if you can. Caffeine has a tendency to speed up digestion and can cause “stomach issues” during or after your workout.

Everyone’s body is unique when it comes to dietary matters and exercise. It’s important that you pay attention to your body and how it reacts to certain foods with respect to quantity and proximity to your workout time for optimal performance.

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Has Your Workout Hit a Wall?

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

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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