Extended Gym Hours to Optimize Community Fitness Experience

Naperville, IL, January 1, 2017– Midwest Fit Club, a premier fitness club in Naperville, is pleased to announce they will be offering 24- hour access as of February 1st, 2017. Now there can be no excuses not to get fit this New Year.

“We have heard your requests and want to optimize your workout experience by being available 24 hours a day to accommodate your hectic schedules,” said Shane Herman, Co-Owner of Midwest Fit Club. “We hope the increased access makes it easier for you to reach and exceed health and fitness goals.”

There is a huge number of people in the Bolingbrook, Naperville, and Plainfield communities that have work schedules and family commitments which make it difficult for them to visit a gym during the day. To accommodate fluctuating, hectic schedules and make it easier for these people to get and stay fit and healthy, Midwest Fit Club will be available around the clock.

New and current members interested in 24-Hour access to Midwest Fit Club will be required to fill out a 24-Hour Access Waiver and Release. Children ages 12-17 must have a parent or guardian sign the new 24-Hour Waiver.

The front desk will NOT be staffed 24 hours a day.  Security cameras, Life Alert pendants and emergency plans are in place for member safety. Members 15-17 years of age will be allowed entry during non-staffed hours with signed parental consent. Children between the ages of 12 and 14 will be allowed access during unstaffed hours but MUST be accompanied by a parent or guardian.

Signing up for 24-Hour access will begin January 2nd, 2017 and will take effect February 1st, 2017. For a limited time, Midwest Fit Club will offer 24-Hour memberships at the current rates and urge the community to take advantage of this opportunity.

Offering a comprehensive range of fitness classes, resistance and cardiovascular gym equipment and with fully qualified staff on hand to help members achieve the most from each and every visit, Midwest Fit Club will appeal to anybody with 2017 health and fitness goals.

The fitness club specializes in personal training and corporate wellness programs, and offers a variety of fitness classes and exercise equipment. Over the past year, the gym has grown its membership base as well as engaged with local businesses and the community.

Now with 24-Hour Access, getting fit has never been so cheap, safe and accessible.

See you at Midwest Fit Club. Get In. Get Fit.

If you would like more information about this topic, please contact Midwest Fit Club at 630-922-1000 or visit our website at www.MidwestFitClub.com.

Hi everyone.  Happy Tuesday, and thanks for coming back to read our blog here at Midwest Fit Club.  When thinking about ideas and topics to address in my blogs, I look for things that are very relevant to what is going on in my life when it comes to fitness and nutrition.  Along those lines, I want to talk about something that my MFC partner, Shane, does every once in a while that I think about a lot.  What would that be?  Let’s talk about him and hope he NEVER finds out.

When we bring in new trainers for either MFC or MFC Sports Performance, I sit in on the initial meetings as much as I can, so I can learn about the candidate and find out the important questions that Shane wants to address.  I remember when I brought Adam Kamuda, our first MFC employee, in for an interview with Shane back in 2011.  I previously worked with Adam before, but Shane had never met him.  So when we sat down, I let Shane drive the conversation so that he can get his questions answered.  The two questions I remember specifically are:
1.   If I had a sports team, why would I want you on my team?
2.  What do you think about carbs?

On the surface, these are two innocuous questions but I think there is a much deeper meaning to each question that relates well to how Shane conducts business.  She wants team players and he wants people who are very health-conscious.  I thought it was a fun and interesting conversation, which led us to hire someone who is now a business partner with us at MFC Sports Performance.

However, there is a question he asks now to all of our trainer candidates that always has me thinking about how I want to structure my workouts.  The question seems simple, but can take people in a lot of different directions: what are five exercises that people should incorporate into their workouts?  Now when referring specifically to this question, Shane is talking about capable workout candidates with no workout restrictions that would be able to do any sort of movement.

In reality, I guess there isn’t a wrong answer to the question.  All opinions are relative, and everyone will have their own point of view on what they think is right.  Still, Shane is looking for specific answers that fit his training philosophies, which center on compound movements (i.e. multi-joint movements that work several muscles or muscle groups at one time).  These types of movements are useful, as they:

  • burn more calories in a workout
  • create a realistic full-body workout in a faster time
  • elevates heart rate during a workout, while provides numerous cardio benefits

Since I have worked with Shane for a long time, both in a business sense and in a training environment, I certainly have an insight on how to phrase my answer to get his unmitigated approval.  But I am a big boy now, and can give my top five based on what I see and how it affects others.

So here is my top five exercises that I think everyone should be doing:
1.  The plank: I’m starting simple at the beginning, as I think the plank is one of the most beneficial exercises for me right now.  The plank works so many muscle groups at one time, including core, back and shoulders.  Specifically, I like this movement to help build up my core muscles help my aching lower back muscles which have been an issue lately.


2.  Squat movement:  I really like big lower-body movements, as they promote muscle growth all over your body, burns fat, and improves overall functional body movements.


3.  Dead-lift movement:  Dead-lifts are an ideal full-body movement that are a great replication of real-life movements such as lifting boxes or a television.  I prefer doing a trap bar dead-lift, as I find it’s easier on my back, as opposed to using the Olympic bar.

Trap bar demo

4.  Pull-up movement:  I suck at this, but everyone should be doing them.  It’s not only a great movement for your back, but it is also great on your biceps and triceps (depending on your grip).


5.  Overhead press:  I could include a clean and press movement here, but a standing military press is great for biceps/triceps, shoulders and chest.  It’s a great movement but I definitely suggest a spotter if you have a lot of weight on the bar.


You’re probably wondering what Shane’s top five movements are, so I asked him for his latest list.  Without further ado, here is Shane Herman’s top five list of exercises everyone should be doing:
1.  Squat variation
2.  Dead lift variation
3.  Pull-up variation
4.  Military press variation
5.  Sprint on the spin cycle, on the track, or outside (not necessarily on a treadmill though)

It’s good to see our lists are still very similar, which shouldn’t be a surprise.  I have seen Shane and Matt Gallagher train people for a long time, so I have adopted a lot of their philosophies.  To find out which exercises would be best for you and your goals, I would highly recommend getting an assessment with an MFC trainer.  It will make a huge difference in your workouts.  Trust me!

The reason this whole topic is relevant to me right now is that we are interviewing a trainer tomorrow, and I assume we will ask her what her Top 5 list would be.  It’s not a deal-breaker to give a relatively bad answer to the question, but it’s not very good either.  We’ll see what happens tomorrow.

So let’s get the conversation started.  Head on over to our Facebook page, and let us know what would be in your Top 5 list.  Remember, there are no wrong answers, although Shane would prefer that you not say anything such as “curling in the squat rack” or ” leg extensions.”

Thanks for reading and have a great rest of your week.


Greetings to all the blog readers, and thanks for coming back.  It’s actually Sunday morning, and believe it or not, I am doing a front desk shift here at MFC over the holiday weekend.  It’s been a fun and busy morning, but it’s also given me time to reflect on some of the reasons why I decided to start MFC with Shane in the first place.  Let’s get right to it.

Back in 2009, I joined the Cardinal Fitness (CF) in Wheaton, and got paired up with Shane as my personal trainer.  After a year and a half of training at two CF locations, I decided to take a position with the Cardinal Fitness in Glen Ellyn as a morning opener twice a week.  Sure, it was difficult to get up at 3:50 on those days, but the morning regulars and staff made it worthwhile to come in for my shift.  Getting to know the members by first name and seeing the progress they made with their fitness was very rewarding.

MFC 2Color logo for web

By July of 2011, I started meeting with Shane about possibly opening up our own independent gym, and began looking for suitable locations.  We look at a couple of spots where we would have to build out our own space (i.e. WAY TOO EXPENSIVE), but none of them worked out.  We ended up negotiating with CF to acquire the Naperville location, and the rest is history.

Which brings me back to what’s been happening this morning.  I’ve seen a lot of familiar faces, and met some morning regulars who I don’t normally see.  Believe it or not, I actually ran into one of our morning openers who I had never met, as our paths never cross here at the same time.  It’s interesting to see the fitness journeys of each of our members, with people at various stages in their lives.  Some people continuing their same hard work in the gym, while other people got back in here after a long time off to get healthy again.

No matter who they were or how long they have been training, they were all here for the same reason: to get themselves healthier and better shape than when they first step foot into our gym.  That’s why I am happy Shane and I are running MFC with our staff, and hope that we have provided a great outlet for our members to accomplish their fitness goals.

Speaking of our staff, I need to give them a big shout out.  The one major difference between working an opening shift here and at CF is the fact that we have a fitness class room here at MFC with a lot of different components going on.  This morning, Kim Cassidy’s class was both Spin Fit and Fit Camp, meaning bikes, two sets of mats, steppers and 4 risers on each side.  Now, I had never set up a class, and Patrick did a good job loading all the bikes into the room the night before.  I just never realized exactly how labor intensive it is to set up and break down a class like that.  So, to our manager and front desk staff, I say thanks for the hard work and I can now appreciate the work you have to do to get things set up for each class.

Well, it’s a shorter blog entry this week, but I figured I would get it off my chest while it’s fresh.  Thanks for reading and I will check in again next week.


Hi everyone.  Thanks for coming back to my blog.  I wanted to fill you in on a few unique fitness opportunities that you should put on your calendar.

Before I talk about these events, I want to get one thing out of the way — I HATE RUNNING!  I don’t know what it is about running, but it leaves my entire body in disrepair for days after I run a long-distance race.  So if I am going to subject myself to that kind of pain and discomfort, there better be a good reason for it.

So, with that in mind, let me tell you about two 5k races that you shouldn’t miss

Brookfield Zoo Run Run for Animal Care and Conservation Fund
September 21st, 2014
Brookfield Zoo

This is an event my wife LOVES to do.  She goes to Brookfield Zoo several times each year, and loves checking out the animals on display.  So even though she isn’t a runner per se, she goes through the course at her own pace and is sure to see all the animals that are out at each exhibit.

This is a very popular event each year, so be sure to get in quickly to this race.  It’s a fun time!

O’Hare 5k on the Runway
October 5th
O’Hare Airport

This is a unique race in the sense that you get the opportunity to run on an actual runway at O’Hare Airport.  Don’t worry — the runway is not active during the race, but you can see other planes take off in the distance as you run.  I did this with my wife two years ago, and it was a great experience.  Since there is so much rubber on the runway left by incoming or outgoing planes, my shoes sometimes would stick to the ground, making it hard to keep a consistent pace if I wasn’t paying attention.


The course is set up to run around at least one 747 plane, so be sure to have your camera with you.  Even if you aren’t a runner, this is a fun run/walk.  So feel free to take your time going through the course.

This is such an awesome opportunity and I hope you don’t pass it up.  One word of warning: be sure to get there early, as it takes a long time to park at this particular event.

I hope to see you at each event in the fall!


by Kim Cassidy
Personal Trainer
Midwest Fit Club

Slainte!!   Slainte is an Irish-Gaelic term that means “Good health or cheers.” I just returned from a ten day family adventure traveling through Great Britain, Wales and Ireland. Having never been to Europe, I was expecting to see countries to be “behind the times” with their old buildings and traditional ways of thinking. In some regards that was the case. However, when it comes to health and fitness I was quite surprised.

During our first night in London we dined at Belushi’s, a local pub. As a foreigner, I had to experience the fish and chips. While waiting for our food, I took in the atmosphere noticing that very few people there were overweight. Even the outside pedestrians looked to be in good health. I began to wonder how the European lifestyle differed from the American.

When our dinner arrived, the first thing I noticed solved the first piece of the puzzle… I was presented with a smaller dinner plate. A smaller plate means smaller portions. My chips (fries) were cut thick, but I had a mere 10 chips at most on my plate. When I think of home, dinner would consist of a portion to double or triple in quantity.

Day 2 – we are taking a guided bus tour through downtown London. I notice there are a lot of people riding bikes. As I continue to watch, I realize that most people ride the exact same bike.   Our tour guide explains that London and the surrounding areas have a biking system. You can “borrow” a bike for up to 30 minutes at NO CHARGE!! This program originally started out to help alleviate traffic flow. The more people started to take advantage of this program, the more began to experience its ancillary benefit of health. I continued to notice people riding their bikes into work. We passed men in 3 piece business suits, women in skirts and dressy shirts. I saw a group of 4 women all riding together, obviously dressed for business, with their briefcases in their baskets. As an added bonus, ALL riders were wearing helmets! Brilliant! I thought to myself, what a great way to start the day; by riding to work and then be able to ride home. And all for FREE!

Next to our London hotel was a gym and squash courts. A few blocks from there was a cross fit facility. I can’t even begin to tell you how many yoga studios we passed. Even as we left the big city of London and stopped in smaller cities along the way, we saw multiple workout facilities on small city streets. This is an example of a gym sign we saw in Bristol, England:Kim

Anytime that I travel, I always make it a point to try at least one new food a day.   I was on a mission for these ten days to see what type of food I would try. From Scones to Bangers and Mash (Sausage and potatoes), I had the opportunity to try some amazing foods.   On our first day in London, we came across an “all organic” farmers market. Everything was locally grown and the colors and smells were amazing. My son, Nick, and I ventured through the market and we decided to give the sweet potato hummus a try. The hummus was made on site. I can’t even begin to compare the texture and flavor of that hummus to what I would normally buy here in our local supermarkets.

For the most part, I tried to eat health conscious for breakfast and lunch partaking in fruit, yogurt for breakfast and a salad with some type of protein for lunch ( I had chicken most days). When it came to dinner, however, I wanted to dive in to what the British and Irish eat. One of my favorites was in Tramore, Ireland where I had a locally caught salmon filet with locally grown potatoes. All Fresh!! I had asked my server and she said that the salmon is delivered daily, and when they run out, it’s gone. They do not order in bulk and freeze it.   Hmmmmm…….fresh fish means full of nutrients!! Another piece of the puzzle!!  When food is frozen, it first goes through a blanching process where vitamins and nutrients are lost.   Being able to eat it in it’s natural form, I was able to ingest all the vitamins and minerals that my body needs.   How often are you able to go out for dinner knowing that you are getting 100% fresh food?

What did I take away from this? What is the lesson learned? It’s simple. In Europe, those that dine at restaurants eat smaller portions and are eating fresh food . A large percentage of natives either walk or ride their bikes to work instead of sit in a car. People are active. As a result, Europeans have a high metabolism. Instead of storing fat, they burn it through day to day activity.   It was interesting to see how people approach health and fitness 4000 miles away.

I challenge you, my reader to consider what small changes you can make today? Instead of driving to a destination, are you able to walk it, or ride your bike? When you go out to eat, ask for a doggie bag. Put half your meal in it right away, and take the rest home for another day. The journey of a thousand miles begins with a single step. Take small steps towards reaching your goal!!

On a side note…..many have asked if I worked out during my vacation. Since we were doing a guided tour, we didn’t have a lot of down time to hit the gym in the hotels. My son, Taylor, and I were up 15 minutes early every morning. We did bodyweight squats, lunges, push-ups and core work. We did sets back to back with very little recovery time so our heart rate was up.   And it was a great way to start our day. Slainte!

See you at the gym!!



 “Geoff’s Blog: A Fat Man’s Guide to Happiness” Blog 18: Volume 2: Issue 2

By Geoff Adler

There is a timeless adage that states: “be careful what you wish for.” I had the chance to experience this lesson last week.

In the deep winter, when spring seemed like a mirage and it looked as if we’d never see a thaw or even grass grow, I was stewing with frustration and despair. I was beginning to look for employment for the 2014 – 2015 school year. I was in my living room watching Ferris Bueller’s Day off for the umpteenth time with my children when I heard the famous ‘I’m gonna take a stand’ monologue by Cameron Frye played by actor Alan Ruck: “I’m gonna take a stand. I am not going to sit on my ass as the events that affect me unfold to determine the course of my life. I’m going to take a stand.”  So, after months of dreary grey weather and frigid cold temperatures, I decided to take control of my own fate, and began applying to schools out of district, out of region, and finally out of state. Two weeks ago, after prolonged silence, the phone finally rang and a school reached out to me.


Now, before I give away the punch line I need to preface this story by saying that I have been applying to many schools in many districts, and to no avail. The call that arrived came from North Carolina. I interviewed and was offered a position to teach 5th grade in an elementary school with demographics similar to where I teach today. To accommodate this post I would be required to relocate alone for the year. And, while it seemed like the perfect opportunity, there was one major exception; it would require a major alignment within my family, shifting all domestic obligations to my wife. It would also mean that I would be detached from family, visiting only a couple of times a month at most.

After lengthy discussions (plural) with my wife and children, I decided to decline the offer. The thought of leaving my wife of 17 years and my twin 13 year olds and my 10 year old daughter growing and learning in my absence weighed heavily on my conscience. So, I left the door open for the future, and hope to someday make it to NC. In the meantime, I’ll persevere and continue trying my best to attain employment in the educational sector locally. As always, I’ll keep you in the loop. In the interim, I’ll work out my frustrations on the weight room floor. Maybe you’ll join me there too and we can brainstorm and commiserate together.

See you at the gym!



Midwest Fit Club

“Get in. Get Fit!”

Hi everyone.  I am back to blogging after a brief hiatus.  Thanks to Geoff for writing his blogs on the site.  It gives a good balance between what we both write, and it doesn’t leave pressure on either one of us to come up with a bog entry each week.  So, thanks again to Geoff Adler for his good work.

It’s been an interesting few days for me, as I turned 40 yesterday.  When it comes to milestone birthdays like this, there are a lot of sayings out there about how to handle it:

  • “Age is just a number”
  • “40s are the new 30s”
  • “Say goodbye to the flirty 30s and bring on the naughty 40s”
  • “You’re not 40, you’re 18 with 22 years of experience”

No matter how you you want to phrase it, hitting 40 marks a new chapter in my life.  Instead of freaking out about reaching this age, I think it’s healthy to use the moment as a time for reflection on where I am with my life, and where I want to go from here.  Specifically, as it relates to a fitness blog like this, I have thought a lot about how to proceed with my fitness goals and I wanted to share some of my thoughts in that area.

Steve WO

The first thing that is absolutely critical to me is that I have to get myself healthy.  I have been battling a few different health issues that have really affected my performance while at work and at home.  I won’t bore you with the details of what’s going on, but there are a few different things that are leaving me very fatigued and are affecting my life in many ways.  I have gone to a few different doctors about some of these ailments, with no imminent solutions in the future.  So I decided to go to the Mayo Clinic at the end of the month to get examined and find out what’s going on.  The only reason I share this is that I don’t think this is anything life-threatening (i.e. cancer), which has been the first question I get when I tell people about heading up to Rochester.

The interesting part about going to the Mayo Clinic is that I have absolutely no idea how long something like this will take.  I am being examined on the 31st, in which I hope they give me a game plan of finding out what’s going on along with an expected time frame on how long it will take.  I’m at the point where I want to get these issues resolved, no matter how long it takes.  Hopefully everything is cleared up and I can attend the “Bowling for Bounceback” fundraiser on August 7th.

The other issue I have contemplated is what intensity level do I want to maintain with my workouts.  Eventually my physical activities will hit the point of diminishing returns, which basically means that even though I might put in more effort into these workouts, I will start getting less efficient workout results with what I do.

I asked Shane about how I should look at fitness in my 40s, and he brought up some great points, including:

  • There are a lot of factors used to determine how someone’s physical ability is affected by age
  • People can keep excelling well into their 60s, as long as they put a lot of effort into it
  • Diet and exercise are crucial at this point, as this affects metabolism and hormone levels
  • Stretching and mobility drills become even more important to prevent injuries

A lot of these things hit home with me.  I have been putting a lot of time into stretching and mobility drills before workouts, but have been too exhausted to do them afterwards, which is something I will need to change.  As far as injuries go, I am dealing with a few different things that have occurred over the last few weeks, but I feel as though those issues are getting much better.  It’s also encouraging to see guys a few years older than me still doing great things in their workouts that I would like to achieve, but I just want to be smart about how I do things so that I don’t get hurt.

Considering all the things I have addressed in this blog, I think the goal for me is to keep things going the same in my workouts, while having our trainers just monitor the form I use in each exercise in order to avoid injury.  The more import issue for me is to not get discouraged with some of the maladies I have, and to put my trust in the doctors up in Rochester.

I do appreciate the kind words of support I get from our members, as I go through my fitness journey.  Hopefully I can return the favor and support you guys with where you want to go with your fitness activities.

So keep your fingers crossed, and let’s hope for a quick trip up at the Clinic.

Before I sign off, I wanted to thank everyone who came out for our MFC “Night on the Town” last Friday at the Foundry, to hang out with fellow members and to celebrate my birthday.  It was a very fun time, and it’s always great to see people outside of the gym atmosphere.  Our next outing might be to a local casino, so stay tuned.

Thanks for reading, and I will add another entry in 2 weeks.


This month celebrates my one year anniversary of blog writing. I’d like to take a moment to thank Shane and Steve, co-owners of Midwest Fit Club, for the opportunity to express myself and host my blog via the gyms website. I’d also like to thank my Editor-in-chief, Adam K., who has been instrumental in editing every single blog; I am indebted to him for his encouraging words and positive perspective. Finally, I’d like to thank you, my reader, for following me on the road this year. I am truly grateful for your undivided attention and participation; as Neil Diamond sings: “good times never seemed so good.”


When you work for a bustling and eclectic gym like MFC you get to know the regulars. I have had the unique opportunity to work both the morning and evening shifts with regularity, and the daytime shift periodically.


What is unique about working these shifts is that each pocket of time brings in certain members. I’ve been fortunate to develop a relationship with many members. For instance, in the very early mornings there is an older couple who are first to arrive. I’ve come to learn that exercise is part of their daily ritual. For them, it is a way of fortifying their marriage by exercising in tandem before work. Late mornings bring a band of retired gentlemen whom I jokingly refer to as the spin bike mafia, as they monopolize a bank of spin bikes and kibitz boisterously amongst themselves. I accommodate a woman who prefers an elliptical under the fan, and adjust the television as she prefers watching CNBC during her time on it. In the evenings, I can count on the business professionals seeking time to decompress on the treadmills or Stairmaster. There are others who ask for special class reservations and I am happy to serve them as well. What is interesting is consistency; people generally patron the gym at the same time each day.

MFC 2Color logo for web

In the early mornings, when the chores are done, and after the fitness room is set up for the next scheduled trainer’s specifications, I sit at the front desk, and enter reflections in my journal. I thought I’d share some of my submissions over the last few years.


7-10-2012: The time is 7:00 a.m. I’m staring out the picture frame window in front me. I’ve been here since 4:15. Today I watched the sun rise. It’s amazing to watch an event like the sunrise; to survey the horizon and witness a transformation a true celebration of nothingness to daylight, a monochrome sky to a spectrum of vibrant colors.


8-16-2012: The whisper of modern equipment wisps all around me in monotone rhythms. I fight the urge to fall asleep. I am surrounded by blaring music and enveloped in thought and sound. Today I am very much aware of time. The clock is my enemy. Its seconds hand mocks me.


7-22-2013: I have reached a milestone. I found the keystone in life. I am now professionally pointed in the right direction, working a part time gig in fitness, and teaching full time. I am intrinsically motivated to teach, to educate, and confer with students and peers. My summer mornings are occupied here at the gym, leaving daylight hours to family, chores, and ancillary obligations.


8-12-2013: 4:25: This morning haze rises like mist from my sleepy synapses. Above my head, high in the heavens, a full moon hangs with a red silhouette filter overlay. The humid morning promises biblical like proportions of heat. The vacant gym is eerily dark from the outside.


                 7:30: One full pot of coffee brewed and consumed. I’ve been awake since 3:50. Caffeine is my miracle. On fumes of sleep, I have never felt so alert and awake. I am feeling another ancillary benefit – a feeling of empowerment, that anything is possible, that all challenges can be overcome.


These are just a few highlights from my entries.


As an employee of MFC, I have had the opportunity to observe you, and watch you from a distance. I’ve seen you, my reader grow, or shrink (depending on perspective). I have watched you struggle, watched you in frustration, watched you triumph and overcome your own hurdles. Over the last few years I’ve watched you express an array of emotion. Thank you for your continued inspiration and daily dedication to MFC.


Over the next year, I look forward to continuing writing for you, and keeping you updated in a way only I know how. See you in the gym!



Midwest Fit Club

“Get in. Get Fit!”

“Geoff’s Blog: A Fat Man’s Guide to Happiness” Volume 1: Blog 16

By Geoff Adler

One of the most important things any gym member can do is manage their playlist. You see them in the gym; members wearing hooded sweatshirts, heads covered deliberately for focus and intent. For most people, music stimulates the body and inspires the soul. The key to generating a good playlist is to have peaks and valleys where cadence shiftsregularly. It would be exhausting to listen to high intensity music without the balance of slower tunes. Conversely, it would be imprudent to listen to Barry Manilow’s complete anthology while trying to spin. A good playlist offers a variety of well balanced music.


By now I am sure you are rolling your eyes and are tempted to “X” out of this blog. I beg you not to. Why am I saying this you ask? It happened last week during an intense interval training session where I was shifting from station to station during a chest and shoulder workout. On the bench, I was listening to “Geoff’s Kick-Ass Playlist.” While doing so, my MP3 player inadvertently shifted playlists. How or why this phenomenon occurred, I’ll never know, but it did. I was bench pressing a high rep weight when the song shifted from “Wasted Years” by Iron Maiden to Jim Henson’s “Bear in the Blue House.” The moment the music changed the set was over, and the mind-set gone; I nearly dropped the bar!

So this week, in the spirit of keeping things light and fluffy, I offer you my top 11 workout songs among dozens that I have archived.

  1. “Boulevard of Broken Dreams” – Green Day (warm up)
  2. “What I’ve done” – Linkin Park (warm up)
  3. “I Ran” – Flock of Seagulls
  4. “Rock You Like A Hurricane” – Scorpions
  5. “I Wonder Why” – Dion and the Belmonts (one of my dad’s favorite songs)
  6. “Your Love” – The Outfield
  7. “Wild and the Young” – Quiet Riot
  8. “Wasted Years” – Iron Maiden
  9. “Dream On” – Aerosmith (and I’m ashamed to say the ‘Glee’ version too)
  10. “The Final Countdown” – Europe
  11. “Home Sweet Home” – Motley Crue (cool down)

Now is your opportunity to contribute. Please use the comment section below to share the songs that inspire you. In the meantime, stay strong and focused.

See you in the gym!


“Get in. Get fit.” – MFC

Hi again, everyone.  Thanks for coming back to my blog.  I have a lot of material to cover in this blog, so let’s get to it.

Last month, we held our first-ever meeting of the MFC Member Advisory Board.  This meeting was formed as a platform for members to give some feedback on the operations and services provided by Midwest Fit Club.  I wasn’t sure how this initial session would go, but I thought it went very well.

Based on our meeting, here are some things we are going to do:
• We are incorporating a more effective cleaning program for MFC.  We hired a cleaning company called Odor Xout Environmental, who will put a biozone protectant that will effectively clean 99.9% of all the bacteria on hard surfaces for 3 months.  It will also cut down on odors in places such as the locker rooms.  We will be using this service on a quarterly basis, which will make this an even cleaner environment.

• We are looking for an effective stairmaster system to use at the gym.  It will take several weeks to ship, and hope to have it here as soon as possible.

• We will have a bike rack set up outside for our members who want to ride to the facility.  We are looking at a solid rack that would be very hard to steal, and hope to have that soon.

• Member Parties outside of MFC: Recently, one of our trainers had her birthday party nearby, and invited a lot of MFC members to attend.  It was great to see members outside of the gym environment, so we are going to host some outside events on a bi-monthly basis.  Our next member party at the Foundry in Aurora on July 11th, with the time TBA.  It’s an opportunity for members to hang out together, and also a chance to shamelessly celebrate my 40th birthday party.  We hope you can come.

These are just a few ideas and suggestions brought up at our meeting, and we are working on other suggested topics to see if we can make them happen at MFC.  Thanks again to our Member Advisory Board, and I look forward to future meetings.

MFC 2Color logo for web

MFC Pentathlon Fundraiser
I’ve talked about the MFC Sports Performance Pentathlon fundraiser we are hosting on June 27and 28th at our Darien location.  This is a fun way to test your athletic skills in five events: 30-yard sprint, chin-up hold, bodyweight squats, 1-minute push-ups, and a 500-meter row on our rowing machines.  The fundraiser is right around the corner, and we need your help with a number of areas:
• We would love to see a lot of MFC members enter the competition to see how they will do.  Registration is available at DoIt4Noah.com.
• Even if you don’t want to participate, you can donate to the cause at our website at DoIt4Noah.com.  It’s for a great cause called Noah’s Hope, which is doing all they can to raise awareness about Batten disease.
• We need help to staff the event, which includes greeters, registration workers, and station leaders.  If interested, please shoot me an email at Steve@MidwestFitClub.com.
• We also need support to take part in our WGN morning news segment on Friday morning between 8:30-10am.  WGN will be doing a live remote broadcast from MFCSP, and will be an opportunity to get you and your kids on TV.  Please contact me if you are interested in attending.  It’s going to be fun, as we welcome Skates from the Wolves and some other VIPs in attendance.

Check In and Win
Last week, we launched our new Check In and Win program.  This enters each member into a drawing to win prizes at the end of the month.  Every time you come to work out at MFC, you get another entry into the pool of entries.  We hope to introduce many more sponsors into the mix to make this a fun event for all of our members.

MFC Fundraiser
We mentioned the fundraiser going on with MFC Sports Performance, and will be announcing an upcoming fundraiser for MFC.  Not to get into too many details, but the event is our version of a popular family activity with an athletic twist.

Thanks, and I hope to see each of you soon at MFC.