employee spotlight get to know us rocco lazaris
Fitness

Get to Know Us! Employee Spotlight: Rocco Lazaris

What’s Rocco Lazaris’ favorite part about working at Johnson Fitness & Wellness? It’s not the access to the newest and coolest equipment or the snazzy, sweat-wicking uniforms. It’s actually much simpler than that – he doesn’t have to be at a desk the whole time.   “I got involved in a program in high school […]

full body yoga flow
Fitness

Quick Full Body Yoga Routine

When I first started Yoga I had no idea the places that it would take me.  It has taught me patience, gratitude, and shown me how to be present.  I’ve put together a short strength-based yoga routine that can be done from the comfort of your own home.  Keep reading to reap the benefits of […]

employee spotlight paul maggiotto new york fitness
Fitness

Get to Know Us! Employee Spotlight – Paul Maggiotto

New York native Paul Maggiotto has been in the fitness industry collectively for eighteen years. Anyone who comes into the Westport store to talk about fitness with Paul can probably feel his excitement for the topic.   However, most people may not know that he took a brief break from the industry and actually worked […]

netflix bike workout
Fitness

How to Create Your Own Netflix Bike Workout

Up for a fun and challenging biking workout?  You can create your own Netflix Bike workout by combining your favorite Netflix series with cycling intervals. This makes for unpredictable challenges targeting your mental and physical stamina. During the show, you will follow cues that will prompt you to change your workout, based on what happens […]

sleep sabotaging behaviors
Fitness

5 Things that Sabotage your Sleep

Check out the Facebook Live we did on this topic! If you have trouble falling asleep or staying asleep, you’re not alone. Lacking proper sleep can affect anything from your focus and self-control to how your body loses weight. If it seems like you can’t sleep to get a good night’s rest, maybe try to […]

Employee Spotlight Martha Richardson
Fitness

Get to Know Us! Employee Spotlight: Martha Richardson

“It’s about making a difference in people’s lives,” says Martha Richardson.   Martha is no stranger to the fitness industry and has had over 20 years of experience. From being a certified personal trainer to participating in wellness coaching, she’s immersed herself in an industry she feels passionate about.   “If we can get somebody […]

maintain a treadmill
Fitness

3 Easy Ways to Maintain a Treadmill

Owning a treadmill is a lot like owning a car – if you want it to last, then you have to do some routine maintenance on it. It makes sense that a piece of equipment that’s dedicated to working as hard as you do should need some TLC, but not everyone does it. It may […]

healthy microwaveable meals
Fitness

5 Ways to Make Healthier Microwaveable Meals

It’s hard to ignore the ease of an instant microwaved meal. From instant ramen to frozen pizzas, the convenience of a ready-made meal can often trump our need for health. Not only that, but microwaveable meals so often lack the fiber and protein needed to keep you full throughout the day – resulting in unhealthy snacking […]

bosu ball full body workout
Fitness

Bosu Ball Workout to Tone the Whole Body

This bosu ball workout is made for any level fitness fanatic, whether you’re advanced or a beginner, you will find something here for you.  Bosu balls are a great piece of workout equipment because not only do they allow you to build strength, but they also create a way for you to work on your […]

low impact exercise bike training
Fitness

Benefits of Low Impact Exercise Bike Training

Exercise bikes are the perfect piece of cardio equipment.  Like any cardiovascular exercise, working out on your exercise bike will make your heart stronger and burn calories.  What really sets the exercise bike training apart, is its ability to make intense cardio or long endurance sessions doable for a range of athletes. While HIIT and […]

Home gym for the whole family
Fitness

How to Add A Home Gym For The Family

Time, travel, crowds, weather, family, work . . . these are just a handful of the excuses people have when it comes to not being able to make it to the gym on a regular basis.  While many hardcore fitness enthusiasts will just tell you to lose the excuses, there are many people who legitimately […]

Single Leg Glute Bridge
Fitness

Level UP that Glute Bridge with a Twist

The Glute Bridge The muscles of the posterior chain (your “backside” muscles….glutes, hamstrings, etc.) are often the most ignored when it comes to workouts, yet they are some of the most important muscles to focus on.  These muscles play a vital role in not only good overall movement and function of the body, but they […]

National Nutrition Month - Tips on Eating Healthy
Fitness

National Nutrition Month Tips to Find Your Healthiest Bodyweight

As National Nutrition Month, March is the perfect time to build healthier habits for eating and exercise. The Academy of Nutrition and Dietetics addresses the rising levels of obesity through recommendations for diet and exercise.  Recent reports project that by 2030, half of all adults (115 million adults) in the United States will be obese. […]

correct v-sits form
Fitness

Why V-Sits Should Be Your Go-to Core Exercise

With the endless amount of core exercises that are available, you want to be able to make sure you’re getting the most “bang for your buck.”  V-Sits are a great core exercise that will do just that. When done correctly, the V-Sit targets multiple areas including the rectus abdominis, the external obliques, internal obliques, and […]

Wall Handstands Walk
Fitness

Beginner's Modification: Wall Handstands

If you’ve ever wanted to do a handstand but just don’t have the balance and strength, you can still get some of the great benefits of handstands by doing Wall Handstands. This modified version is an excellent way to build strength through the upper body while also bringing your core into the equation by asking […]

training with a heart-rate monitor
Fitness

How To Train With A Heart-Rate Monitor

Q: What are some of the benefits of heart rate training and what devices do you recommend (strap or watch) ~ Brenda A: Heart-rate monitors are a valuable tool for training for performance and fitness. They give you instant biofeedback in the moment about how your body is responding to the workout, which allows you to […]

how to do groiners
Fitness

Hips making you groan? Try Groiners!

Looking for a challenging warm-up move that will do wonders for opening up your hips and thoracic spine?  Then you’ll want to add Groiners into your pre-workout routine! Funny name, but an excellent mobility exercise that is great to do before a run, prior to a leg workout, or any time you’re looking for a […]

boosting heart health
Fitness

Five Simple Ways to Boost Your Heart's Health

As we round the corner into spring, it is a great time to check-in and renew your commitment to a healthy year. A heart–healthy year. If you want to be healthy into your old age, it’s important to begin treating your heart well early on. The American Heart Association emphasizes maintaining a healthy weight, regular […]

Bicycle Crunch Single Knee Raise
Fitness

Get Movin' with the Bicycle Crunch

The single knee raise, often called the Bicycle Crunch, is a great all-around core exercise that will target your upper abdominal muscle (rectus abdominus), your outer abdominal muscles (obliques), and your deeper abdominal muscles (transverse abdominus). Take it slow for a solid core workout. Once you perfect the form, try and vary the speed during […]

Madison Sledding Elver Park
Fitness

Sledding Intervals at Madison's Elver Park

As the largest Madison Community Park, Elver Park provides outdoor fun at any time of the year.  Take advantage of the ice-skating rink, including a warming shelter, skate rentals, and concessions.  Cross country skiing, running, and snowshoeing trails will give you reasons to keep coming back.  You could stay active the entire winter with over […]

heel-touches
Fitness

Say Goodbye to Love Handles with Heel Touches

Looking to target those love handles a bit during your core training?  Then it’s time to add in Heel Touches.  This simple, but effective exercise will not only target those often-overlooked oblique muscles, but will also go a long way in helping build overall strength through the core and helping with things such as good […]

Horizon Evolve 5 Folding Elliptical
Fitness

Product Review: Horizon Evolve 5 Folding Elliptical

The Horizon Evolve E-5 is a welcome addition to the folding elliptical category.  The low step up height and limited incline settings allow this elliptical to be useful in settings with limited overhead clearance.  The frame is very easy to fold.  Coupled with the notably quiet performance of this machine, it will appeal to those […]

spiderman push-up
Fitness

Upper Body Workout: The Spiderman Push-Up

Push-ups are one of my favorite exercises.  By simply using your own bodyweight you can strengthen the arms, chest, shoulders and core.  You can do them almost anywhere and they require no special equipment.  Plus you can spice them up by adding some fun, challenging variations to your regular push-ups. One such variation is the […]

how to buy an elliptical
Fitness

What you Need to Know Before You Buy an Elliptical Machine

The elliptical machine is a tried and tested home fitness favorite. The elliptical is versatile. It’s alternative to running with serious cross-training benefits. This simple and effective cardio workout won’t tear up your joints. The similarities of the elliptical machine to running let you maintain and even build cardiovascular fitness over the winter.  Using the […]

smoothies for any occasion
Nutrition

3 Great Smoothies for Any Time of Day

Smoothies are a nutritious and convenient option for a quick meal on the go. Because you increase volume of your ingredients through ice and air, they can also help you to feel full on fewer calories. The trick is choosing the right smoothie and watching your ingredients. While nut butters, bananas, and dairy can help […]

single leg dumbbell row
Fitness

A Move for Better Posture: The Single-Leg Dumbbell Row

The Single-Leg Dumbbell Row is an excellent way to work the back side of the body (back, glutes, hamstrings), making it a great posture exercise.  Plus, with it being a single-leg exercise, it’s going to challenge your body’s ability to balance and stabilize. Keep in mind that the dumbbells you decide to use shouldn’t be […]

Madison Winter Weather Activities
Fitness

Winter Workouts on Madison's Capital City Trail

Consider yourself a Madison local? Have you really taken advantage of Madison’s wealth of running and cycling trails? The seventeen miles of the Capital City State Trail run through and around Madison, linking the city of Madison to the Military Ridge State Trail and the Dane County E-way (great winter options for snow shoeing).   If […]

squat to overhead press
Fitness

Squat to Overhead Press: An All-Over Exercise

The Squat to Overhead Press (a.k.a. Thrusters) is a great total body compound exercise that will hit  the upper and lower body as well as the core.  And, as a nice little extra perk, it will also give your heart rate a run for its money. While the Squat to Overhead Press can be done […]

Plank Tap
Fitness

Upgrading to a Plank Tap for a Stronger Core

Have you become bored with regular old planks or find them to be a little too easy?  Then the Plank Tap – or Pledge Plank – might be just what you’re looking for.  By adding a little movement to your planks you’ll not only find them to be a little less dull, but you’ll notice […]

Spider Lunge
Fitness

Do the Spider Lunge for Better Movement

Mobility is something that nearly everyone needs to work on. Whether you’re on your feet all day or sitting at a desk for 8 hours at a time, becoming more mobile is essential to our overall health. Why then do so many people struggle when it comes to working mobility into their workout routines?  Maybe […]

tricep dip
Fitness

Mastering the Dip: Dos, Don'ts, and Modifications

If you’re looking for a great exercise that will build some serious upper body muscle, look no further than the dip!  Dips are an ideal compound exercise and are an ideal way to work the chest, shoulders and triceps. Bodyweight dips do require you to have a pretty good base level of strength throughout your […]

medicine ball slams
Fitness

Top 4 Reasons to Perfect the Medicine Ball Slam

In recent years, the medicine ball slam has gained popularity in the fitness world.  Not only do slams have a number of great benefits – like burning fat, increasing strength, developing explosive power – but they’re also fun to do! Increase Explosive Power The goal of the ball slam is to raise the ball overhead […]

biking in winter weather
Wellness

7 Tips for running and biking in winter weather

When it’s cold out, running and biking are less pleasant and more dangerous. One solution is to get your cardio on stationary machines all winter long. Another is to quit cardio altogether until the weather warms up. But nothing beats the burn of some good, old-fashioned roadwork. Here are seven tips to help you get […]

improving yoga posture
Fitness

How to Improve Your Yoga Posture

Practicing yoga at home is the perfect complement to your workout plan.  You’ll improve flexibility and functional movement, while experiencing the stress relieving benefits of a mind body workout.  If you’re practicing without regular classes, improving your yoga postures can be difficult.  Without regular feedback, how do you know if you’re improving your practice?  Here […]

winter blues exercise motivation
Fitness

Beat The Winter Blues & Stay Motivated With These 7 Tips

Sticking to your fitness routine and staying motivated over the winter months can be a huge challenge if you’re suffering from the winter blues.  The weather is colder, the days feel shorter, and there can be some holiday stress. Then the excuses begin to set in and before you know it, a few days off […]

proper breathing technique
Fitness

Breathing Technique to Improve Strength Training

An often over-looked aspect of strength training is proper breathing technique.  While it may come naturally to some, others find it’s something they have to work on. Many beginners will often hold their breath as they perform a strength exercise and before they know it they’re feeling dizzy and faint. A rhythmic, paced breathing technique […]

common-cold-home-remedies
Fitness

Home remedies for the common cold: Do they work?

With more than one billion cases in the U.S each year, it’s obvious why they call it the common cold. Sadly, with that kind of prevalence, it’s extremely likely that you or your children will have to deal with the coughing, congestion and aches that come along with the cold. With so many people suffering […]

workout-at-home
Fitness

7 Reasons to Workout at Home Instead of the Gym

Let’s face it, there are times when we just can’t get to the gym for a workout.  Maybe you have a little one at home, or have a tight schedule. Maybe you simply don’t want to deal with a busy gym and having to fight the crowds that always seem to grow as the colder […]

Healthy Thanksgiving Activities
Wellness

Healthy Thanksgiving Activities for the Whole Family

Ready for some healthy Thanksgiving downtime?  While Thanksgiving is centered around the big feast, there’s plenty of time before and after the meal for healthy family activities.  Healthy Thanksgiving activities will burn off some of the calories of the feast while you celebrate joy and gratitude with your family and friends.  Here are some healthy […]

stability ball pike
Fitness

Do a Stability Ball Pike for a Strong Core

The stability ball pike is an advanced exercise that will work your abs safely and effectively. The “pike” action works the abs through a wider range of motion than many typical abdominal exercises. The stability ball helps isolate the core muscles to take pressure off of the lower back and hip flexors – both of […]