#nutrition

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 journey to your leanest and healthiest body... Wanna know how I know that's true? Because they're just like you - I'm 95% certain of that. See, the individuals we work with our NORMAL PEOPLE. That's the beauty of our training and nutrition methods... They're science driven and evidence based methods, adjusted and tested on every-day people. Th

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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 do know that. On Google, there is 803,000,000 results when you type in diet plan. And 784,000,000 results when you type in workout program. I have to imagine that 75% of it is complete crap. I confidently know that Chicago Fit Performance is in the 25%, though. But the 75% show's itself everywhere we go. Magazines. Facebook. Instagram. Blogs.

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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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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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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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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.

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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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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

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3 min

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 different and it was the most inspiring and supportive challenge we’ve ever run. After 8 weeks of sweat dripping hard work, the results were completely mind blowing! The participants altogether lost 466 lbs, 250% body fat and 415 inches. All that makes the 2017 transformation challenge the most successful up to date (see some of the before and

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2 min

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 past eight weeks, we have had an awesome group of people coming to CFP regularly to train with us. The results everyone achieved over the past eight weeks didn’t come from training alone. Our participants did what it takes to get results. They have followed the training and nutrition protocols, and they have build lifestyle habits as well.

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Coach Kosta

2 min

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. RECIPE #1 - BREAKFAST EGG MUFFINS What You'll Need: Lean Ground Turkey Eggs/Whites Spinach Chopped Bell Peppers [Or your choice of veggies] Cayenne Pepper or Seasoning of Choice What You'll Do: Drop eggs whites into a bowl and whisk [I recommend 1 whole egg to every 3 whites] Spray cupcake cooking sheet with cooking spray/oil or use cupcake l

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Chicago Fit Performance Transformation Challenge Results

Coach Kosta

3 min

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 again. Over the past eight weeks, we have had an awesome group of people coming to CFP regularly to train with us. They not only lock in their fitness and training plans, they also did an amazing job of cleaning up their diets also. The results everyone achieved over the past eight weeks didn’t come from training alone. Our participants with be

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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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Dr. Gina Sirchio

2 min

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”. This is not true, however, and avoiding fats has no place in an athlete’s kitchen. Understanding the great value and health benefits provided by fats should not only help you make good food choices but hopefully also keeps your meals delicious. Fat in the body is not inert. It is used as a consistent, slow burning energy source. It is use

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Coach Kosta

1 min

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 obesity. And it gets worse because there is hidden sugar in almost EVERYTHING making use sicker and fatter with every bite. So even when you think you’re doing a good job at eliminating sugar – you’re not. Which sucks. John Oliver makes some great points in this clip from his show “Last Week With John Oliver” and I guarantee it will be the fun

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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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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

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Coach Kosta

Jan 3, 2022
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...

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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...

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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...

57 views0 comments

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...

79 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...

268 views0 comments

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...

31 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...

110 views0 comments

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...

45 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....

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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

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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..