4 minYour Thanksgiving WorkoutEvery Thanksgiving, we like to share a workout that helps you strike the perfect holiday-fitness balance. This workout is a Chicago Fit Perf
2 minThe Ultimate Kettlebell ComplexOne main advantage that kettlebells have over dumbbells is that you don’t need a wide range of weight increments to create a workout with them. One or two 10-14 kgs weights if you’re a woman, or 16-20 kgs if you’re a man, will get it done for most people. The following workout requires two kettlebells, although some exercises are done with one bell only, and works the entire body. If you don't have access to kettlebells you can do the workout with dumbbells as well. Swing Ove
2 minBodyweight WorkoutFor those times when you just can't manage your normal exercise routine use this minimalist 15-20 minute workout to stay in shape. It's also one of my favorite hotel workouts if you are traveling (you can do it in your room if you don't have access to a gym). This is a great bodyweight circuit that you can do anywhere. Perform - 6-8 rounds (no rest between movements). Hand Walk x10 Reverse Lunge to Squat x10 ea. Plank w/ Cross Body Knee Flexion to Lateral Plank x10 ea. Frog P
2 minLandmine Total Body WorkoutHere is a great total body workout for you! It’s a circuit using just one piece of equipment - a landmine. If you don’t have the attachment, you can simply put a thick towel in a corner and put your barbell on it. Here’s the full breakdown of the workout: Rotational deadlift to single arm press x8 ea. side Front squat x10 Bent over rows x8 ea. side Complete 4-6 rounds for a great total body workout! The landmine is one of the most versatile, effective fitness tools for increa
3 min4 Fantastic Stretches You Can Do at WorkAnyone who has ever spent a lot of time sitting at a desk – or hunched over their phone or iPad – knows the aches and pains of sitting for too long. Here’s the thing, though. The dangers of sitting all day extend far beyond just shuffling around for the first few minutes after you stand up. Just last week I emailed you letting you know that sitting is likely NOT the new smoking! But that doesn’t mean it can’t take its toll on your body. If you don’t take a few precautions, i
1 min9 Trap Bar VariationsTrap Bar a.k.a. HEX Bar is a versatile raining tool that allows you to train hard and crush your muscles while taking some stress off your joints. You can do many great exercises with it like deadlifts, farmer's walks, but there are also a slew of lesser-known exercises you can use it for that can really expand your arsenal. Here are 9 of my favorite Trap Bar exercises... What’s your favorite? 1. Deadlift 2. Dead Squat 3. Stiff Leg Eccentrics 4. Deadlift + Bent Row 5. S
3 minCardio The Chicago Fit Performance WayTABATA STYLE WORKOUT Tabata is a high-intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata. Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by a 10-second rest period. This is repeated for 8 sets, totaling 4 minutes time. This is one of the simplest and most effective ways to increase your total work capacity and workout density in a short amount of time. In the Tabata protocol
6 min50 Training, Nutrition, Fat Loss & Lifestyle Tips [Part 2]As promised, here is part 2 with the next 25 tips... 26. Get a program and stick with it. Don't make your own unless you're a professional. Am I bias? Maybe... but I'll stick to it. Most people get bored so fast that they keep changing up programs and never get anywhere. The whole muscle confusion has been taken too far. How about progressive overload (the word actually hides another word - "progress"!). Stick to a program for 10-12 weeks at least (and get it from someone t
7 min50 Training, Nutrition, Fat Loss & Lifestyle Tips [Part 1][IMPORTANT] In order to make this list useful I'd advise you to print it out and even if just 5 things that you DO in the next 30 days it will make a difference. Color mark the one's you feel will help you most moving forward and then put the list somewhere where you can see it all the time so that you actually do it. The key is DOING! Here us part 1 with the first 25 tips... How you eat is how you'll feel (yes, you can get away with it for a while but it will catch up
Kosta Shilev6 minWomen and Weights: The Ultimate Beginner GuideWeights are scary, right? That’s not meant to sound patronising at all, but it’s true. Actually, cancel that, the weights themselves aren’t scary, but the caveman-esque guys who roam the weights area, conversing in grunts, and trying to out-alpha each other are scary. The weight room is generally thought of as the guy’s domain, while you ladies are scorned for going in there, and told to get back to “your area” – i.e. the rows and rows of treadmills and bikes. But you know, w
Dr. Gina Sirchio1 minHormones & Inflammation: 2 Major Fat Loss InhibitorsThere is more information out there than ever about fat loss and weight loss. And yet obesity, cancer, diabetes, etc. are all at an all time high. But with so much information most people get confused, overwhelmed, jinxed and “played” just so that more “magical” diets can be sold. To provide more clarity we decided to do a seminar at Chicago Fit Performance to breakdown 2 major fat loss inhibitors - hormones and inflammation. In this seminar Dr. Gina Sirchio address 2 main p
Dr. Gina Sirchio1 minPutting Together Your Own Nutrition Success Blueprint - Part 2 (Q&A)You have to watch this if you're frustrated with your nutrition and you're committed to finally creating a lifestyle change (and not follow gimmicks and quick fixes). When it comes to nutrition there is so much information out there most people get confused, overwhelmed, jinxed and “played” just so that more “magical” diets can be sold. In this seminar Dr. Gina Sirchio talks about why people try to follow so many different types of plans and fail to get results. Often, they
Dr. Gina Sirchio1 minPutting Together Your Own Nutrition Success Blueprint - Part 1You have to watch this seminar if you're frustrated with your nutrition and you're committed to finally creating a lifestyle change (and not follow gimmicks and quick fixes). When it comes to nutrition there is so much information out there most people get confused, overwhelmed, jinxed and “played” just so that more “magical” diets can be sold. In this seminar Dr. Gina Sirchio talks about why people try to follow so many different types of plans and fail to get results. Oft
Coach Kosta Shilev1 min47 Pushup Variations You Must TryI absolutely love push ups and I do them almost every day. So if you're ever in a pickle about finding new push up variations from intermediate to advanced, here are 47 you can play around with for a long time. You should never run out of push up variations after this video... Enjoy... If you’re committed and serious in finally changing where you; the way you look, feel and perform, then talking to one of our coaches in a strategy session may be the next step. Our coaches wi
Kosta Shilev4 minWhat is Your "WHY"?When you start your training at Chicago Fit Performance the first thing we ask you to do is to write down your goals. Most people say socially accepted things like “I want to lose weight.” “I want toned arms.” “I want a flat stomach.” These are all great things, but they are just a byproduct of your “why.” What is it deep down inside that motivates you to take action every day and create a healthy lifestyle for yourself? What is your “why?” It might sound like a cliche but fi
Dr. Gina Sirchio1 minProper Nutrient Timing - Nutrition Seminar Part 2The lecture focuses on why people try to follow so many different types of plans and fail to get results. Often, they mimic the very plan a friend had success with, but don't achieve the same results themselves. This lecture takes the generic advice and make it more personal so everyone can start to work their own necessary path to meet their goals. It also address body chemistry, foods, supplements and timing and how to put it all together. Have you tried this and you conti
Kosta Shilev1 min Proper Nutrient Timing - Nutrition Seminar Part 1The lecture focuses on why people try to follow so many different types of plans and fail to get results. Often, they mimic the very plan a friend had success with, but don't achieve the same results themselves. This lecture takes the generic advice and make it more personal so everyone can start to work their own necessary path to meet their goals. It also address body chemistry, foods, supplements and timing and how to put it all together. Have you tried this and you conti
Kosta Shilev3 minKJ - January Member Of The MonthWe are really excited to announce our first Member of the Month for 2015 - Kathy Jo (a.k.a. KJ). KJ has been a member for 3 years. As a thank you for being such an awesome client and for winning Member of the Month, KJ receives a Massage Gift Certificate as well as a spot on our blog. Check out KJ's video above and be sure to congratulate her with a great comment in the COMMENTS section below and give her a high five next time you see her at the gym! We really appreciate you
Kosta Shilev3 minKelly - December Member Of The MonthWe are really excited to announce our last Member of the Month for 2014 - Kelly Baruch. Kelly has been a member for almost 3 years (with 6 months break). Kelly is a type of a girl that never holds back. She's always coming at 5:30 am in the morning ready to crush her workout. Over the years she has gotten super strong to the point that she even scares me sometimes :)! As a thank you for being such an awesome client and for winning Member of the Month, Kelly receives a Gif
Kosta Shilev3 minJulie - November Member Of The MonthWe are really excited to announce our November Member of the Month - Julie MacGuidwin. Julie has been a member for a over 3 years and keep counting. What can I tell you about Julie... She's a firecracker… in the good way of course. Julie is a high energy girl, that almost never is in a bad mood. She always walks into the gym with a huge smile on her face that brightens up the whole gym. Over the last 3 years along with losing weigh Julie has gotten a lot stronger. As a thank
Kosta Shilev Oct 29, 2020 2 min Reasons To Workout That Have Nothing To Do With Your Appearance Today we want to remind you that there are a ton of reasons to workout outside of aesthetics! AND that 10 different people could be on...
Kosta Shilev Sep 16, 2020 3 min 21 Things Other Coaches and Trainers Don't Want You To Know You may not know this... But there is some REALLY bad information out there, when it comes to fitness and nutrition. Okay, you probably...
Kosta Shilev 2 min Reasons To Workout That Have Nothing To Do With Your Appearance Today we want to remind you that there are a ton of reasons to workout outside of aesthetics! AND that 10 different people could be on...
Kosta Shilev 3 min 21 Things Other Coaches and Trainers Don't Want You To Know You may not know this... But there is some REALLY bad information out there, when it comes to fitness and nutrition. Okay, you probably...
Kosta Shilev 6 min WE ARE REOPENING! HERE IS OUR STRATEGY TO ENSURE YOU STAY SAFE DEAR CFP CLIENTS It’s official! Chicago Fit Performance is given the green light from government officials to open back up for business....
3 min COVID-19 RESOURCES We’re more committed than ever to create more science-backed content that can help you be healthy, eat better, and stay fit in any situation
3 min Habits and Addictions (They're actually the same) This is crazy, but did you know that less than 50% of people who intend to begin healthier behaviors actually follow through..
2 min Your new FAVORITE Protein Shake Recipe Have you ever tried matcha green tea? Whether you are new to it or a long-time fan, I have I have a recipe for you today that I can’t WAIT f
4 min The Morning Routine Checklist ☑ "The Ultimate Morning Routine"... The answer to becoming ultra-productive and crushing your day (and week). Right? Maybe. It was
4 min Your Thanksgiving Workout Every Thanksgiving, we like to share a workout that helps you strike the perfect holiday-fitness balance. This workout is a Chicago Fit Perf
2 min The Ultimate Kettlebell Complex One main advantage that kettlebells have over dumbbells is that you don’t need a wide range of weight increments to create a workout with...
2 min Bodyweight Workout For those times when you just can't manage your normal exercise routine use this minimalist 15-20 minute workout to stay in shape. It's...
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