3-Step Fitness
Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from 3-Step Fitness, Sports & Fitness Instruction, 3540 Stern Avenue ste #109, .
Bulgarian split squats can be tough, especially when it comes to individual’s flexibility. Most use a bench to elevate the foot, this can put a stretch in the quad and hip flexor of the elevated leg.
When trying to target the front leg glute and hamstring more, use a foam roller. This allows for the same depth in the squat for glute/ham activation, and less of a stretch on the elevated leg. Challenge your stability and get more out of your workout. Give it a try!
Your body can withstand almost anything. It’s your mind that you have to convince.
Benefits of tempo training:
1. Teaches movement control
2. Improves exercise posture
3. Addresses positional weaknesses
4. Adds training variety
5. Increase time under tension
•Listen to Barbells•
The barbell teaches you different lessons. The barbell holds the opportunities for getting stronger, changing your body, and building resolve. But (and this is the important bit) the barbell also doesn’t give a s**t about you.
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You pick it up and you get positive, life-changing results, or you don’t and you get nothing. The bar doesn’t care one way or another. It looks you right in the face and says, “This is going to be hard and it’s going to take a lot of work but the payoff is awesome. Take it or leave it.”
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In today’s society, it’s a lesson many need to learn. Life is a barbell. The opportunities are right there. You just have to pick them up and start grinding. It’s all on you. Always has been. Always will be.
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08/07/2021
A big thank you to for coming out and supporting us! It was great to finally be able to have the ribbon cutting event. This past year has been incredible and we can’t wait to see where the next few years take us!
08/07/2021
Thank you to our staff, members, family and friends for coming out and celebrating our 1 year anniversary at our open house! It was great meeting so many enthusiastic people who are considering taking the next steps to bettering themselves 💪🏼 We hope everyone who joined us left with a better understanding of what our 3 Step process is and how we believe it can change your life.
If you have any questions or would like to sign up for our free 30 minute evaluation please visit our site 3stepfitness.com
Training•Nutrition•Mindset 3 steps to a better YOU!
10/06/2021
Hard to believe it’s already been a year! Come join us for our 1 year anniversary event Sunday June 27th, from 2-5pm. Come see what we are all about. We have raffles, giveaways, merchandise, and training specials to kick start the rest of your summer. Hope to see you there!
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Try out this super set variation during your next upper body pull day
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4-5 clusters of Single to double explode lat pull downs followed by 30 seconds of barbell curls, finishing with a 10 second isometric hold at the half point of the curl. Complete for 3-4 sets with 1 minute between each set
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Let’s us know your thoughts!
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05/10/2020
01/10/2020
Another summer gone.
Did you have the body you wanted?
We can change that for next year.
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29/09/2020
Thank you to everyone who helped us receive this amazing award!
We are so lucky to be a part of such a great community.
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14/08/2020
We are shouting “THANK YOU!” to one of our incredible clients! We absolutely LOVE the metal logo cutout!! We truly appreciate all of our clients, without them, we wouldn’t be able to do what we love.
07/08/2020
WHAT TO EAT BEFORE YOU WORK OUT
It’s important to fuel up before you workout. To maximize your workout, you’ll need a combination of:
· Water = Performance
· Healthy Carbs = Energy
· Lean Protein - Strength
· Fat = Endurance
What to Eat 2 - 3 Hours Before Workout
· 20 oz Water
· Chicken or Turkey on Whole Grain Bread, Side Salad/veggies
· Chicken, Brown Rice, Side Salad/veggies
· Avocado, Egg and Spinach on Whole Grain Toast
· Scrambled Eggs, Avocado, Fruit
What to Eat - 1 - 2 Hours Before Workout
· 20 oz Water
· Whole Grain Toast, Peanut Butter, Banana Slices
· Oatmeal, Fruit, Sliced Almonds
· Greek Yogurt, Fruit, Almonds
· Protein Shake with Milk, Fruit, Peanut Butter
What to Eat - 30 Minutes to 1 Hour Before Workout
· 12 oz Water
· Banana or Apple
· Hard Boiled Egg
· Almonds
Now, this doesn’t need to be done each time. But it’s a guide. Listen to your body, no one knows it better than you! Fuel, perform, achieve. Start caring more about your nutrition!
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Body specific fitness classes starting August 1st!!
Some of these classes will include Arm Blast, Butt Burner, Lower Body Strength, Upper Body Strength, HIIT and more.
Stay tuned for more information.
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How do you spend your ? Join us next week at 1pm for the Advanced group class!
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Personal training sessions are filling up fast!
Visit www.3stepfitness.com to book your session.
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30/06/2020
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Group sessions are great for any group that wants to put in work and have fun doing it. We offer group training at three levels: Beginner, Intermediate and Advanced classes. They are now open for booking! Thank you to our last group for a great turn out!
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26/06/2020
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Meet the owners Danny and Ellie Muzzalupo!
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Danny is our founder and head trainer here at 3-Step Fitness. With a degree in Exercise Science, Danny specializes in programming to each individuals training needs. Whether it is sports specific training, weight loss, gaining muscle, or general fitness. Each person is different, so is the training!
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Ellie is our gym manager and head of social media. Ellie specializes in both the design of our new facility and in capturing high quality photos for both in gym training of our clients and members as well as workout videos for others to view at home
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Our goal is to bring high quality training and services to all our clients and members. We want to see the best you, so we will provide the best for you
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The best you is just 3 steps away
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lifestyle
23/06/2020
Welcome to 3-Step Fitness!
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We offer high level training with education in sports performance and exercise science. We focus on our 3 Steps: Training, Nutrition and Mindset. 3 steps to creating the better you
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Check out our website for our training options such as personal training, partner personal training, group classes and more. The best you is only 3 steps away
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Link in bio!
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Website
Address
3540 Stern Avenue Ste #109
Saint Charles, IL
60174