#nutrition

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...

Coach Kosta

9 min read

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...

Coach Kosta

3 min read

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..

3 min read

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

2 min read

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 read

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.

3 min read

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

5 min read

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...

4 min read

CFP 8 Week Challenge - Your Big Wins

Every year from January through March, at Chicago Fit Performance we run our biggest 8 Week Transformation Challenge. This year was no...

3 min read

CFP 8 Week Challenge - Your Big Wins

Every year from January through March, we run our 8 Week New Year New You Transformation Challenge. This year was no different. Over the...

2 min read

3 Healthy Recipes

Below you'll find 3 healthy recipes that you can try. The best part is that they are super deliscious, yet quick and easy to prepare. ...

Coach Kosta

2 min read

Chicago Fit Performance Transformation Challenge Results

Every year from January through March, we run our New Year New You Transformation Challenge. This year was no different and we did it...

Coach Kosta

3 min read

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...

Dr. Gina Sirchio

1 min read

Fats are Fabulous

The fat-free craze of the 90’s was initially directed at controlling weight. People misguidedly understood it as “fat create fatness”. ...

Dr. Gina Sirchio

2 min read

John Oliver says #SHOWUSYOURPEANUTS to the Food Industry

Excess sugar has devastating effects on our health. It has been directly tied to to metabolic syndrome, diabetes, cancer and of course...

Coach Kosta

1 min read

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....

Coach Kosta

6 min read

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...

Coach Kosta

2 min read

7 Ways to Level Up Your Fitness and Health in 2025

Discover 7 powerful strategies to make this your best year yet.

Coach Kosta

Jan 23, 20226 min read

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...

Coach Kosta

Jan 3, 20227 min read

7 Ways to Level Up Your Fitness and Health in 2025

Discover 7 powerful strategies to make this your best year yet.

Coach Kosta

6 min read

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...

Coach Kosta

7 min read

The 9-Move Dumbbell Workout

This workout features a 9-move whole body circuit using a pair of 15-20 pound dumbbells.

Coach Kosta

2 min read

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...

Coach Kosta

3 min read

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...

Coach Kosta

9 min read

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...

Coach Kosta

2 min read

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...

Coach Kosta

3 min read

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....

Coach Kosta

6 min read

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 read

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..

3 min read

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

2 min read

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 read

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

4 min read

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 read

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...

2 min read

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.

3 min read

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

5 min read

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...

2 min read

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...

3 min read

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...

Coach Kosta

2 min read

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...

1 min read

Delicious High Protein Breakfast Ideas

Struggling to get in your morning meal? If you’re like most people, breakfast is something that often falls by the wayside with your diet...

3 min read

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...

4 min read

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....

3 min read

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...

6 min read

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...

7 min read

Halloween Healthy Recipes

Making a homemade, grain-free, low sugar treat at home is a great way to round off your Halloween festivities. Here are some amazing...

5 min read

Charity Workout - Team World Vision

On Sunday, October 1, Chicago Fit Performance hosted charity workouts that raised $1024 that was donated to Team World Vision, for...

1 min read

My Top 5 Lower Body Lifts

Strengthening and shaping your lower body is more complex than just doing a several squats. You need to train all lower body muscles,...

4 min read

3 Must Eat Breakfast Foods + Recipe

Do you love your breakfast? Do you have a short list of “go-to” recipes? Do you need a bit of inspiration to start eating breakfast...

4 min read

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...

Coach Kosta

6 min read

CFP Top Ten Fat Loss Tips [Infographic]

If you’ve tried to lose weight and failed, you’re probably thinking that it’s a mighty difficult task to accomplish. Do you feel like...

4 min read

CFP 8 Week Challenge - Your Big Wins

Every year from January through March, at Chicago Fit Performance we run our biggest 8 Week Transformation Challenge. This year was no...

3 min read

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...

Dr. Gina Sirchio

1 min read

Your Do-Anywhere Turkey Day Workout

Happy Thanksgiving! Whether you are at home or on the road I got a great little workout for you to do before you start your...

Coach Kosta

1 min read

The Give Me Five Challenge October

In this month's programming you will be performing the same five great exercises listed in the infographic below. It looks similar to the pr

2 min read

The Give Me Five Challenge September

Ditch the treadmill and steady state cardio and check this out. Cardio will not help you to drop body fat. Without strength training, your w

2 min read

How training regularly affects your brain

We all know that working out good for our bodies, but the benefits of a good training session go way beyond that. Along with a lower...

1 min read

40 Facts About Fitness. [Infographic]

Below are 40 interesting facts about the human body and health that you probably have never heard. Knowing these fact is yet another...

Coach Kosta

1 min read

CFP 8 Week Challenge - Your Big Wins

Every year from January through March, we run our 8 Week New Year New You Transformation Challenge. This year was no different. Over the...

2 min read

Ela - March Member Of The Month

We are really excited to announce Chicago Fit Performance Member of the Month for March - Ela Madura! For being such an awesome client...

Coach Kosta

3 min read

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...

Dr. Gina Sirchio

1 min read

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...

Dr. Gina Sirchio

1 min read

Medgine - January Member Of The Month

We are really excited to announce Chicago Fit Performance Member of the Month for January - Medgine Coutard! For being such an awesome...

Coach Kosta

3 min read

Pam - November Member Of The Month

We are really excited to announce Chicago Fit Performance Member of the Month for November - Pam Gray! For being such an awesome client...

Coach Kosta

3 min read

Turkey Day Guide [Infographic]

Need a little help staying on the health wagon this Thanksgiving? Check out our latest Infographic to get some tips and tricks! Happy...

1 min read

David - October Member Of The Month

We are really excited to announce Chicago Fit Performance Member of the Month for October - David Geerdes! For being such an awesome...

Coach Kosta

4 min read

30-Day Booty Challenge

Many people need a simple system to kick-start their fitness and usually a body weight program is a good place to start for those who...

2 min read

How a Focus Training Can Enhance Every Part of Your Life

Today I’m writing a blog for you that touches on a principal that will enhance your training session and can carry over into life and...

3 min read

Kim - August Member Of The Month

We are really excited to announce our Member of the Month for August - Kim Kirincic! For being such an awesome client and for winning...

Coach Kosta

3 min read