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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...
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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...
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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...
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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....
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3 min read
![50 Training, Nutrition, Fat Loss & Lifestyle Tips [Part 2]](https://static.wixstatic.com/media/f80fd5_3562752ea50641579208c119ee0e1ddc~mv2.png/v1/fill/w_797,h_411,fp_0.50_0.50,q_35,blur_30,enc_avif,quality_auto/f80fd5_3562752ea50641579208c119ee0e1ddc~mv2.png)
![50 Training, Nutrition, Fat Loss & Lifestyle Tips [Part 2]](https://static.wixstatic.com/media/f80fd5_3562752ea50641579208c119ee0e1ddc~mv2.png/v1/fill/w_797,h_411,fp_0.50_0.50,q_95,enc_avif,quality_auto/f80fd5_3562752ea50641579208c119ee0e1ddc~mv2.png)
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...
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6 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
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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..
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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
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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
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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
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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...
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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...
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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.
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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
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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...
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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...
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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]](https://static.wixstatic.com/media/f80fd5_3562752ea50641579208c119ee0e1ddc~mv2.png/v1/fill/w_797,h_598,fp_0.50_0.50,q_35,blur_30,enc_avif,quality_auto/f80fd5_3562752ea50641579208c119ee0e1ddc~mv2.png)
![50 Training, Nutrition, Fat Loss & Lifestyle Tips [Part 2]](https://static.wixstatic.com/media/f80fd5_3562752ea50641579208c119ee0e1ddc~mv2.png/v1/fill/w_797,h_598,fp_0.50_0.50,q_95,enc_avif,quality_auto/f80fd5_3562752ea50641579208c119ee0e1ddc~mv2.png)
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...
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6 min read
![50 Training, Nutrition, Fat Loss & Lifestyle Tips [Part 1]](https://static.wixstatic.com/media/f80fd5_e19184bfb1464404b312e20c150434b6~mv2.png/v1/fill/w_799,h_600,fp_0.50_0.50,q_35,blur_30,enc_avif,quality_auto/f80fd5_e19184bfb1464404b312e20c150434b6~mv2.png)
![50 Training, Nutrition, Fat Loss & Lifestyle Tips [Part 1]](https://static.wixstatic.com/media/f80fd5_e19184bfb1464404b312e20c150434b6~mv2.png/v1/fill/w_799,h_600,fp_0.50_0.50,q_95,enc_avif,quality_auto/f80fd5_e19184bfb1464404b312e20c150434b6~mv2.png)
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...
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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...
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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...
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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,...
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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...
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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]](https://static.wixstatic.com/media/f80fd5_bc915420be8242e2b045792a72158975~mv2.jpg/v1/fill/w_863,h_648,fp_0.50_0.50,q_30,blur_30,enc_avif,quality_auto/f80fd5_bc915420be8242e2b045792a72158975~mv2.jpg)
![CFP Top Ten Fat Loss Tips [Infographic]](https://static.wixstatic.com/media/f80fd5_bc915420be8242e2b045792a72158975~mv2.jpg/v1/fill/w_863,h_648,fp_0.50_0.50,q_90,enc_avif,quality_auto/f80fd5_bc915420be8242e2b045792a72158975~mv2.jpg)
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...
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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...
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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
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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
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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...
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1 min read
![40 Facts About Fitness. [Infographic]](https://static.wixstatic.com/media/f80fd5_20daa7890bb2441a8f4c058c66d0f05b.png/v1/fill/w_568,h_416,fp_0.50_0.50,lg_1,q_35,blur_30,enc_avif,quality_auto/f80fd5_20daa7890bb2441a8f4c058c66d0f05b.png)
![40 Facts About Fitness. [Infographic]](https://static.wixstatic.com/media/f80fd5_20daa7890bb2441a8f4c058c66d0f05b.png/v1/fill/w_568,h_416,fp_0.50_0.50,lg_1,q_95,enc_avif,quality_auto/f80fd5_20daa7890bb2441a8f4c058c66d0f05b.png)
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...
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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]](https://static.wixstatic.com/media/f80fd5_e47ee32f4df0421eb9af36b8ec43cc5d.png/v1/fill/w_606,h_455,fp_0.50_0.50,lg_1,q_35,blur_30,enc_avif,quality_auto/f80fd5_e47ee32f4df0421eb9af36b8ec43cc5d.png)
![Turkey Day Guide [Infographic]](https://static.wixstatic.com/media/f80fd5_e47ee32f4df0421eb9af36b8ec43cc5d.png/v1/fill/w_606,h_455,fp_0.50_0.50,lg_1,q_95,enc_avif,quality_auto/f80fd5_e47ee32f4df0421eb9af36b8ec43cc5d.png)
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...
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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...
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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...
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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
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