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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 Performance holiday tradition, because at CFP we love to move and we don’t believe Thanksgiving should be about restricting food (more on that later). After all, one meal is just one meal. Also, remember you don’t need to “earn” your meals. If you don’t want to train before Thanksgiving, then don’t. Spend time with your family and enjoy it.

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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

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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 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

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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 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

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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 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

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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 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

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1 min

9 Trap Bar Variations

Trap 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

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3 min

Cardio The Chicago Fit Performance Way

TABATA 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

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50 Training, Nutrition, Fat Loss & Lifestyle Tips [Part 2]

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6 min

50 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

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50 Training, Nutrition, Fat Loss & Lifestyle Tips [Part 1]

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7 min

50 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

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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

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Dr. Gina Sirchio

1 min

Hormones & Inflammation: 2 Major Fat Loss Inhibitors

There 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

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Dr. Gina Sirchio

1 min

Putting 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

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Dr. Gina Sirchio

1 min

Putting Together Your Own Nutrition Success Blueprint - Part 1

You 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

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Coach Kosta Shilev

1 min

47 Pushup Variations You Must Try

I 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

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Coach Kosta

4 min

What 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

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Dr. Gina Sirchio

1 min

Proper Nutrient Timing - Nutrition Seminar Part 2

The 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

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Coach Kosta

1 min

Proper Nutrient Timing - Nutrition Seminar Part 1

The 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

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Coach Kosta

3 min

KJ - January Member Of The Month

We 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

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Coach Kosta

3 min

Kelly - December Member Of The Month

We 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

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