Marine City Health & Fitness

Marine City Health and Fitness (formerly Viking Fitness) is a complete 24-hour access fitness center, health club and gym in Marine City, Michigan.

Members and Guests,

Friendly reminder that our "Bujinkan Budo Taijutsu" class is tonight at 6pm. Feel free to swing in and ask for Sean!!

Happy Health!!

Our trainer Sarah and Angel working on squats!

Never miss a leg day!

Unlimited Health & Wellness Package $99/mo

Includes: -Unlimited Gym
-Unlimited Tanning
-Hydro Massage/Redlight Therapy

Inquiries @ #810-765-4900

Wellness Sunday!!

Stretching is often overlooked before beginning a workout routine.

Always remember to stretch!!

#810-765-4900 for inquiries

Enjoy your Tuesday!!

[04/11/19]   Attention Thursday night core crushers! Sara will not be hosting our 630 core class, nor Spin, but our very own Michelle stepped up to the plate to lead both classes. Stop on in and burn some calories with her this Thursday!

Inquiries call us @ #810-765-4900

Tanning and Hydro-Massage available to both Members and Non-Members*

[04/03/19]   For Wednesday April 3rd our 9am Spin Class is cancelled. However, evening classes will resume on Thursday April 4th!!

[04/02/19]   Due to a loss in the family, Sara has to cancel classes for tonight. Sorry for the inconvenience. Classes will resume Thursday!!

Tanning Packages a phone call away! #810-765-4900

Sara's "Core Class" tonight was awesome!! Great work eveyone!!

THIS WEEK'S Special: $60 Health Packages

Package 1:
Buy 2 Hydro Massages (30 minutes each)

Get 1 Free!!


Package 2:
1 Month of Red-light Therapy (12 sessions @ 12 minutes each)

(Stimulates Cell Growth, helps with aging wrinkles, acne, and scarring)

Call us @ 810-765-4900

or stop in @ Club- 260 S Parker St. Marine City MI, 48039

[03/19/19]   Boot Camp and Spin are canceled for tonight. Sara is out sick. Sorry for the inconvenience. Please feel free to come in and get a workout!!

Our newest addition to the MCHAF Family! Precor 8 Series Elliptical! This thing kicks butt...literally!!

These guys were all working so hard today, and helping each other out, pushing towards their goals! Great stuff fellas! Keep it up!

The "Boys" are getting that cardio in! 2 more Life Fitness Teadmills coming in 2 weeks!!


We are offering a Gym/Unlimited Tanning membership for $99 mo/1 yr committment.

2 people already have aleready claimed their spots!

Inquire @ Club or Call #810-765-4900!!

Josh and Julian keep it "CLASSY" with a Classic Arnold bicep isolation curl....Enjoy your day all!!

"Red Light Therapy" Benefits:

-Reduces Joint Stiffness
-Relieves Muscle Spasms
-Improves Blood Flow
-Reduces Inflammation
-Improves Elasticity of Collagen Fibres
-Improves Acne, Wrinkles, Aging, and Scarring

Call us @ #810-765-4900 for your appointment!!

Welcome to the family our Life Fitness Platinum Treadmills with Discover SI Tablet Consoles!

Our newest addition to the family!

T- Shirts are now a go!! Interested call #810-765-4900 or just stop by the club!!

SPRING BREAK is right around the corner! Stop in for some much needed warmth and sun in our New Level 6 Tanning Machine!! Connecetd to it's surround sound so you can listen to your favorite jams!! Tanning Specials are available to both members and guests!! Call us @ 810-765-4900!!

Our 24 Hour Spinning Studio is now a go! Enjoy our Spin Classes with our trainer Sara, or come in and pedal on a virtual ride with friends!

Inquiries call us @ #810-765-4900

Class Schedule for the Winter Season!

Stability Ball Knee Tucks: This is a great core exercise that also incorporates shoulders and balance. 1) Start in a push-up position with your lower legs resting on the stability ball and arms straight, with hands directly below your shoulders. 2) Begin bringing your knees towards your chest until your knees are directly under your hips. Exhale as you bring your knees in. Now begin to extend your knees back to the starting position as you inhale. Repeat for multiple repetitions. If you need assistance with this exercise please speak with one of our certified personal trainers.

We now have a Spinning Studio. Cycling is now a go!

Viewing health & fitness as a lifestyle choice rather than something with an end date is an important factor for continued success. You ask why? You are more likely to continue exercising if you don’t reach a predetermined “finish line” and then slip back into old habits simply because your goal has been accomplished. It’s ok to set goals just be sure to modify those goals and continue to lead a healthy lifestyle.

When making a sandwich, use avocado instead of mayo. Avocado is a powerhouse superfood and contains potassium, dietary fiber, and fats (monounsaturated fatty acids “good” fats shown to lower LDL and increase LDL “good” cholesterol).

This week is GO WEEK! If you haven't made to the gym in 2019 - it's time! Start with a little light cardiovascular and strength training exercise and progress slowly over subsequent visits. We look forward to seeing you this week!

Push ups, sit ups and strength training exercises could add years to your life are the findings of a new study of over 80,000 adults at the University of Sydney.

The bottom line...strength-based exercise had a 23 percent reduction in risk of premature death by any means and get this, a 31 percent reduction in cancer-related death.

Just one more reason you should make it to the gym regularly!

Study concludes that weekend exercise is important: Study author Clemens Drenowatz, an assistant professor of exercise science at University of South Carolina found a 20-minute reduction in sedentary time on weekends added up to a loss of more that 2 pounds and 1.6% body fat after one year. Why you ask? The average person consumes more calories and eats less healthy on the weekend and the added activity during weekends helps to offset the increase in calories consumed and poor diet.

A recent study from UT Southwestern Medical Center indicates that a single semi-intense workout/training session workout can influence the metabolism for up to two days. The study was done on mice and both mice and humans share the same two types of neurons that boost (POMC) and reduce (NPY/AgRP) appetite, glucose levels and energy burning. The study found that one semi-intense workout/training session boosted the POMC neurons and inhibited the NYP/AgRP neurons for up to two days and these changes last longer with more regular sessions. Here’s good news…one single workout/training session has a lasting effect beyond the actual time working out - even if it’s your very first workout. This is yet another great reason to start an exercise program today!

Research from the University of Colorado found that having stronger goals and a purpose in life leads to being more physically active. Other prior research also concluded that having a purpose in life is likely to promote good health and longevity. It seems the moral of the story is.....finding a sense of meaning......leads to good health, longevity and staying active.

Two principles regarding rest periods between weight lifting sets. Shorter rest periods (1 min.) between sets burns more calories during the workout, while longer rest periods (5 min.) help to develop stronger muscles. Lead study author James Mckendry points to protein suppression as the primary cause for the variation in strength gains. Application: If you want to build strength, especially after recovering from an injury you may want to apply the 5 minute rest period principal. Study author Mckendry suggests a 2.5 minute rest period as a compromise to get the best of both world.

Push-Ups (Chest, Shoulders, Triceps & Core): The original body-weight exercise! A calisthenics exercise that you can do almost anywhere. Start by first kneeling on the floor and leaning forward while placing your hands with palms down on the floor with your hands slightly wider than shoulder width apart at about mid-chest height (wider or narrower to change the angle of muscles involved). Now extend your feet back to bring your body into a fully straightened position (variation: leave your knees in the original kneeling position to reduce difficulty) with toe tips down and heels up. Now begin to push upward to raise your upper body keeping your body aligned (keep your core engaged throughout the exercise) while you exhale through the upward movement until your elbow are straight (don’t lock the elbows). Hold this position for one count and then begin to slowly lower your body by bending the elbows and inhaling (keep your torso, hips and legs aligned like a straight board) to lower your chest to just above the floor. This completes a single repetition [rep]. Complete multiple reps (8-15) for a full set. Have questions or need assistance? Speak with one of our certified personal trainers on your next visit to the fitness center.

Upright Barbell Row (Shoulder Exercise): Stand with your feet slightly less than shoulder with apart while holding a barbell with a narrow overhand grip (grip is also slightly less than shoulder width) and your arms extended downward. The barbell should be resting at the top of your thighs with a slight bend in the elbow. *Keep your back straight and core engaged.

There are some good reasons to 'Rock Out' while you 'Work Out'...

1) Music can distract you from the exertion of exercising & distraction can benefit athletic performance by as much as 15%. 2) You can work harder with faster music as opposed to slower music. 3) Music helps to put you in the zone and boost motivation. 4) The beat of music helps you to keep a consistent pace. 5) Music elevates your mood and helps you stay more self-aware (hey, it's your workout anyway).

One method for increasing the likelihood of achieving your goal is to make your workout schedule less flexible. Start by setting a livable schedule to exercise regularly (minimum 3 times per week). When requests for your time pop up that also interfere with your exercise schedule politely say, “I have a workout commitment at that time”. Over the long run you are far more likely to get other things accomplished if you take care of yourself physically.

#marinecityhealthandfitness #marinecityhealth&fitness #marinecity

The One Arm Row is a great exercise to strengthen the back, shoulders and biceps. Start by placing your right knee near one end of a flat bench and your right hand on the other end of the bench. Now with the opposite arm fully extended toward the floor grab a single dumbbell or kettlebell (see photo). Contract your core muscles and begin exhaling as you lift the dumbbell toward your torso. Continue raising the dumbbell until your upper arm is inline with your back and parallel to the floor. Hold this position for one count. Now slowly return the dumbbell to the starting position as you inhale. Repeat multiple repetitions to complete a full set.

Single-Arm Overhead Triceps Extension: Begin with a dumbbell extended straight over head. Slowly begin bending the elbow and lowering the dumbbell behind your head (be careful not to hit your head) until the lower portion of the dumbbell reaches shoulder height. Inhale as you lower the weight behind your head. Now begin contracting your triceps muscles to raise the dumbbell to the start position. Exhale as you raise the weight. Complete several reps and then repeat on the opposite arm to complete one full set. If you need assistance with this or any other exercise please speak with one of our certified personal trainers.

The Single-Leg Dead Lift is a good exercise to work the lower back, core, glutes and hamstrings. 1) Begin by standing with your feet shoulder width apart and holding a lighter set of dumbbells (one in each hand and resting on the thighs with palms facing inward). 2) Lift one leg a couple of inches off the floor as you begin to tilt forward using the hips to lower your torso to a perpendicular position while keeping your raised leg inline with your torso to form a T (see photo). Note: Exhale as you lower your torso and inhale as you raise your torso. Complete multiple repetitions and then switch to the opposite leg and complete the same number of repetitions for a full set.

Members and Guests,

Most of you know our trainer Sara already! However, with a new year comes new faces. For those of you don't know who she she is!!!

Sara hosts a Boot Camp class on Tuesday nights @630p and a Core Class on Thursdsy nights @630p. Also, Members/Guests receive a FREE workout/evaluation with Sara.

Happy Healthy New Year!!

....and then Joe Pegg, our electrician, said "Let there be light!!"

Cleared for take off! Enjoy our new Gauntlet 8 Stepmill...

Want your business to be the top-listed Bar/pub in Marine City?

Click here to claim your Sponsored Listing.

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260 S Parker St
Marine City, MI

Opening Hours

Monday 09:00 - 17:00
Tuesday 11:00 - 19:00
Wednesday 09:00 - 17:00
Thursday 11:00 - 19:00
Friday 09:00 - 17:00
Saturday 11:00 - 13:00
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