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Chicago Fit Performance  | 1535 N Dayton St Chicago, IL 60642 |  312-890-2668

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6 Habits That May Prevent You From Getting Results
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  • 4 min

6 Habits That May Prevent You From Getting Results

If you’re anything like us, you’re likely to fall into some bad habits when life gets busy. Let’s take a look at some common pitfalls of the busy, active woman that may prevent you from seeing the results you're after. 1. EATING TOO LITTLE Many people often don’t eat enough calories to meet their basic energy needs. When this becomes a habit, over time the body becomes more energy-efficient and you are risking to slow down your metabolism. If weight loss is a goal, the res
29 views0 comments
Women and Weights: The Ultimate Beginner Guide
Coach Kosta
  • 6 min

Women and Weights: The Ultimate Beginner Guide

Weights 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
72 views0 comments
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  • 3 min

5 Fat Loss Travel Workouts You Can Do Anywhere

Let’s face it, you are going to have to travel during the holidays and miss your workouts at some point. It happens to all of us! However, you can’t let that stop you from sticking to your training plan. There are a few things that you need to consider when planning your travel workouts. 1) You are going to pressed for time. Even if you are on a family vacation you don’t want to spend all of your time planning or doing your workouts. So, keep them short and sweet. 2) You are
3 views0 comments
Jeanette - June Member Of The Month!
Coach Kosta
  • 3 min

Jeanette - June Member Of The Month!

We are really excited to announce our June Member of the Month - Jeanette Jordano. Jeanette has been a member for almost 3 years and she has gotten so strong that she scares me sometimes ;). Honestly she lifts a lot heveier weights than a lot younger people than her. She's a great role model and I admire her dedication and perseverance. She's always coming to the gym with a big smile on her face ready to work hard and have fun! As a thank you for being such an awesome clie
12 views0 comments
6 Ways To Shed Fat While Having Fun (no traditional cardio required)!
Coach Kosta
  • 3 min

6 Ways To Shed Fat While Having Fun (no traditional cardio required)!

What do you think of when you hear the word “cardio”? The elliptical? Spin class? Going for a jog? While these exercises can be beneficial, have you ever wondered if there was a more fun way to do cardio? Luckily there is! The following are my top six tips to have more fun with cardio and still burn fat: 1. Ditch the machines! Ok, you knew that one was coming! Doing steady state cardio isn’t as effective as people once thought. Yeah, it helps burn calories, but it doesn’t r
3 views0 comments
Transformation Challenge...Your Big Wins!
Coach Kosta
  • 3 min

Transformation Challenge...Your Big Wins!

This year’s Chicago Fit Performance New Year, New You Transformation Challenge was fiercely competitive and entirely inspiring. We watched as teammates encouraged each other through difficult workouts, overcoming unhealthy habits, and making lasting changes to their mindset, routine, and lives. This year the numbers were even more challenging as we leveled the playing field using overall team performance to determine the winning team and the individual winners. KUDOS to ALL t
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18 Rapid Fat Loss Tips
Coach Kosta
  • 6 min

18 Rapid Fat Loss Tips

1. Don’t Drink Your Calories Soda and fruit-flavored drinks can really add up quick. Some have up to 250 calories per 10-12 ounces. Juice drinks, you know the fruit cocktail drinks with names like cranberry cocktail, or pomegranate raspberry, sound healthy but can actually contain more calories per ounce than soda.Even 100% fruit juices, be it orange, apple, etc., all count as calories.Unlike a whole piece of real fruit, fruit juice is very concentrated in sugar, which mak
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13 Tips For Losing Weight In 2014
Coach Kosta
  • 2 min

13 Tips For Losing Weight In 2014

Need help shedding fat after the holiday season? Try these 13 effective weight loss tips! Especially when combined with healthy lifestyle habits such as getting adequate sleep, exercising efficiently and keeping stress levels low, these nutrition tips will help you lose weight and feel your best in 2014. 1. Eat Mindfully When you improve how you eat, you’ll naturally improve what you eat. By eating more mindfully, slowing down and chewing more you’ll improve digestion, feel
3 views0 comments
Free Healthcare Reform We Really Need
Coach Kosta
  • 4 min

Free Healthcare Reform We Really Need

You may have heard of recent healthcare reform in the US. Underestimation implied. You may also have heard dissent from the general public to this reform. Underestimation heavily inferred. Honestly, as a passionate advocate of many things, I do my best to avoid political debate if at all possible... but when it comes to healthcare I have some thoughts. Beyond these thoughts, I have a reform policy of my own and I’m going grassroots with it (I’m still waiting for the White
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The best thing you can do for your body!
Dr. Arty Del Real
  • 4 min

The best thing you can do for your body!

How many times do you get up to move feeling stiff and tight all over your body? Do you wake up feeling stiff as a board the day after you work out? As a physician specializing in the musculoskeletal field, I cannot stress enough how beneficial stretching is for the body. Why is Stretching Neglected? There are a number of reasons as to why people do not stretch. Not having enough time, not knowing what to stretch or how to stretch, not understanding the benefits of stretching
3 views0 comments
Prepare for Success: Back to School Tips from Chicago Fit Performance
Coach Kosta
  • 3 min

Prepare for Success: Back to School Tips from Chicago Fit Performance

Have you noticed? The days are getting a little shorter, store aisles are full of school supplies and you may have seen a school bus or two making runs in your neighborhood. All this can only mean one thing: it’s back to school time! If you are like most people, you are not quite ready to say goodbye to the relaxing days of summer. Late nights and lightly-scheduled days are a welcome break after a year of early mornings and homework deadlines. Those slow days of summer a
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3 Ways To Win 2022
Coach Kosta
  • Jan 3
  • 7 min

3 Ways To Win 2022

2021 is in the books. What a year... right?! Plenty of chaos, that's for sure. But from a different perspective it was an amazing year...
45 views0 comments
The 9-Move Dumbbell Thanksgiving Workout
Coach Kosta
  • Nov 24, 2021
  • 3 min

The 9-Move Dumbbell 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...
48 views0 comments
3 Ways To Win 2022
Coach Kosta
  • 7 min

3 Ways To Win 2022

2021 is in the books. What a year... right?! Plenty of chaos, that's for sure. But from a different perspective it was an amazing year...
45 views0 comments
The 9-Move Dumbbell Thanksgiving Workout
Coach Kosta
  • 3 min

The 9-Move Dumbbell 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...
48 views0 comments
Transform & Perform 8 Week Challenge - Your Big Wins
Coach Kosta
  • 3 min

Transform & Perform 8 Week Challenge - Your Big Wins

Every year from February through April, at Chicago Fit Performance we run our flagship Transform & Perform 8 Week Challenge. Due to the...
233 views0 comments
Top 10 Roadblocks Our Most Successful Clients Have Overcome
Coach Kosta
  • 9 min

Top 10 Roadblocks Our Most Successful Clients Have Overcome

These 10 things our clients have gone through and had to work through, are likely to happen to you as well and get in YOUR way on your...
23 views0 comments
Reasons To Workout That Have Nothing To Do With Your Appearance
Coach Kosta
  • 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...
52 views0 comments
21 Things Other Coaches and Trainers Don't Want You To Know
Coach Kosta
  • 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...
43 views0 comments
WE ARE REOPENING! HERE IS OUR STRATEGY TO ENSURE YOU STAY SAFE
Coach Kosta
  • 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....
468 views0 comments
COVID-19 RESOURCES
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  • 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
116 views0 comments
Habits and Addictions (They're actually the same)
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  • 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..
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Your new FAVORITE Protein Shake Recipe
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  • 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
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The Morning Routine Checklist ☑
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  • 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
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Your Thanksgiving Workout
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  • 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
42 views0 comments
The Ultimate Kettlebell Complex
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  • 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...
47 views0 comments
Bodyweight Workout
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  • 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...
10 views0 comments
Boost Your Metabolism Without Exercising More
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  • 3 min

Boost Your Metabolism Without Exercising More

I have some great news for you about how you can upgrade your metabolism that has absolutely nothing to do with your diet or your workouts.
11 views0 comments
How to Get Motivated to Cook When You’d Rather Dial for Dinner
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  • 5 min

How to Get Motivated to Cook When You’d Rather Dial for Dinner

How do you get motivated to cook when take out is calling your name? It’s hard but I’ll tell you how we dialing for pizza and started eating
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Landmine Total Body Workout
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  • 2 min

Landmine Total Body Workout

Here 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...
51 views0 comments
4 Fantastic Stretches You Can Do at Work
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  • 3 min

4 Fantastic Stretches You Can Do at Work

Anyone 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...
8 views0 comments
Simple Do-Anywhere Workout
Coach Kosta
  • 2 min

Simple Do-Anywhere Workout

For those times when you just can't manage your normal exercise routine use this minimalist 15 minute workout to stay in shape. It's...
46 views0 comments
9 Trap Bar Variations