chicagofitperformance chicagofitperformance

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Chicago Fit Performance  Personal Training | Small Group Fitness 1535 N. Dayton Street, Chicago 312•890•2668 www.chicagofitperformance.com #chicagofitperformance

🔥TRAIN MORE FEAR LESS🔥
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👉🏽Don’t wish for things to be easier. TRAIN so you are better.
👉🏽Don’t wish for opportunities to come. TRAIN so you are ready when they do.
👉🏽Don’t FEAR what might happen if things go wrong. Get excited about the possibility when things go right.
👉🏽Don’t FEAR the words from people trying to bring you down. Get inspired by the people trying to lift you up.
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🔥TRAIN MORE FEAR LESS‼️🔥
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@birdie01ama .
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#chicagofitperformance #cfpstrong #fitness #health #chicagogym #healtn #weightloss #burnfat #cfplife #buildmuscle #results #gym #gymlife #personaltrainer #feelgood #personaltraining #successstory #transformation #progress #results #strong #strength

I know, KB Row isn’t the most exciting exercise. 🤯But sometimes a small tweak can make a big difference.
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Like most, I've always set up in a 3-point square stance. Recently, I've switched to a contralateral (opposite side) stance instead to reduce rotation at the pelvis and maximize tension on the lats.
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💡Since I got exposed to to this idea I've been hooked. I'm able to better activate my lats - especially on the left side which has always been hard for me to find. Give it a shot and let us know how it goes in the comments!
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#chicagofitperformance #cfpstrong #fitness #health #chicagogym #healtn #weightloss #burnfat #cfplife #buildmuscle #results #gym #gymlife #personaltrainer #feelgood #personaltraining #kettlebellrows

💥FitTip: Bulletproof Your Shoulders💥
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4.5 million people in the United States visit their doctor due to shoulder pain each year - resulting in surgery. Many of them can't do things like play with their kids or reach the top shelf of their pantry without pain.

Before I go any further I say that in some cases surgery is necessary but 4.5 million each year is a little excessive in my opinion.

The shoulder is the most mobile joint in the human body but often lacks stability. There are 17 muscles that attach to the scapula and doing dumbbell presses isn't providing the PREHAB that you need.
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Here's an external rotation drill that you can do before you push/pull that will help improve your shoulder function and prevent injury. Here's how to do it...
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👉🏽 Start with bands (light resistance) in the pits of your elbows making sure there is slight tension in the bands.
👉🏽 Push your elbows back maintaining the 90 degree angle and squeeze your shoulder blades together with a slight pause in end range.
👉🏽 Control back to starting position and repeat for desired rep count (8-12)
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Here I performed 2 sets of 10 reps before getting into some BB Bench Presses
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#chicagofitperformance #cfpstrong #fitness #health #chicagogym #healtn #weightloss #burnfat #cfplife #buildmuscle #results #gym #gymlife #personaltrainer #feelgood #personaltraining

⚔️If you’re going to quit anything, quit making excuses‼️🔥
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🐉 Successful people don’t make excuses. They know that to become successful they must do the work that must be done, whether they feel like it or not 💪
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🦁Progress or excuses...🗣Which will you choose?
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✅Join CFP: @chicagofitperformance@susanelizabeth56 .
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#chicagofitperformance #cfpstrong #fitness #health #chicagogym #healtn #weightloss #burnfat #cfplife #buildmuscle #results #gym #gymlife #personaltrainer #feelgood #personaltraining

TABATA WORKOUT .
In the Tabata protocol there are two exercises paired per round and you'll perform exercise #1 for 20 seconds as hard as possible and then rest 10 seconds, and then do exercise #2. That's one set. Repeat this sequence for 4 total sets. Rest 1-2 minutes as needed.
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Tabata Workout 2
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1️⃣Kettlebell Swings
2️⃣Slider Mountain Climbers
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Rest 1-2 minutes
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3️⃣Dumbbell Thrusters
4️⃣Speed Skaters
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Rest 1-2 minutes
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#chicagofitperformance #cfpstrong #fitness #instafit #health #tabata #cardio #workout #burnfat #cfplife #buildmuscle #results #fitspo #gym #gymlife #personaltrainer #feelgood #personaltraining #bootcamp #hiit

WARRIOR FACE OFF
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🗣Every single day the opportunity arises to meet that person in the mirror
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🗣Every single day the opportunity to FACE OFF against the warrior you were yesterday is available
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🗣What do you see? What are you going to do to grow stronger today?
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Join our team ➡️ @chicagofitperformance
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.@erikawarren
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#chicagofitperformance #cfpstrong #fitness #health #chicagogym #healtn #weightloss #burnfat #cfplife #buildmuscle #results #gym #gymlife #personaltrainer #feelgood #personaltraining

Don't forget to love your self and appreciate your progress.🙌💪Thanks for the cool pic @emmanuelleescandar
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#fitspo #fitness #instafit #gymlife #gym #chicagogym #training #health #bootcamp #weightloss #chicagogym

TABATA STYLE WORKOUT
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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.
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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.
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In the Tabata protocol there are two exercises paired per round and you'll perform exercise #1 for 20 seconds as hard as possible and then rest 10 seconds, and then do exercise #2. That's one set. Repeat this sequence for 4 total sets. Rest 1-2 minutes as needed.
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Tabata Workout 1
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1️⃣Rope Waves
2️⃣Wall Balls
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Rest 1-2 minutes
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3️⃣Sled Push (sprint)
4️⃣Ball Slams
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Rest 1-2 minutes
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#chicagofitperformance #cfpstrong #fitness #instafit #health #tabata #cardio #workout #burnfat #cfplife #buildmuscle #results #fitspo #gym #gymlife #personaltrainer #feelgood #personaltraining #bootcamp #hiit

You can argue with it. You can fight it. You can ignore it. You can deny it. But the truth always wins.
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It's undefeated 🏆
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One of the hardest things in life can be facing the truth but it's the only thing you must first face before you can change.
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💭 Denial, sedation, blame, excuses, all make you continue down the same path that has taken you AWAY from what you want; whether it be changing your health and fitness, your happiness, your relationships, your career/business.
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Start by telling the truth to yourself about yourself.
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Then tell the truth about yourself to others.
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Only then can you tell the truth about others to themselves.
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People will give advice and try to tell others about themselves without ever facing their own truth. Advice is one of the biggest forms of sedation as it prevents us from facing the things we fear the most. The truth.
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🗣If you argue with reality you'll lose.
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Step 1, face the truth.
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#chicagofitperformance #cfpstrong #fitness #health #mindset #success #motivation #truth #cfplife #change #results #fitpro #gym #gymlife #personaltrainer #fitfam #personaltraining

💯Work for what you desire. Take small actions everyday that will bring you closer to realizing your goals 🎯
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💥Even if others tell you your dream is silly or impossible, don’t listen...
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👊🏻YOU are stronger than you think, braver than you can imagine & can do anything you put your mind to! You deserve to live a HEALTHY life.
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⚡️Conquer the little things so you can achieve big things! YOU CAN DO THIS💪🏼👍🏻
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Join our team ➡️ @chicagofitperformance .
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#chicagofitperformance #cfpfamily #cfpstrong #fitness #motivation #chicago #strong #burnfat #buildmuscle #fitfam #results #health #mindset #success #cfplife #change #fitpro #gym #gymlife #personaltrainer #personaltraining

Hierarchy of fat loss...
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1️⃣️️Nutrition is the most important factor of fat loss. You need to live within a calorie deficit for sometime so your body utilizes it’s own fat stores for energy. However, there is a process involved here and dropping your calories by too much, too soon may have a detrimental effect on your energy, sleep and mood
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2️⃣Strength Training 2-3 days a week = more muscle = more effective fat burning. Some bodyweight training is a great way to start.
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3️⃣Do something you enjoy everyday. Yes, it’s important to put the effort in, but don’t get to rigid on a plan; you will eventually break and give up. To ensure sustainable results you must make some room for enjoyment along the way
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4️⃣Sleep plays a major part in the fat loss journey, especially to keep your hormones in balance. Aim for - 7-8 hours sleep a night.
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5️⃣Stay active everyday; if you’re moving you’re losing (weight that is). Also, accumulating 8000-10000 steps would be a bonus.
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#chicagofitperformance #fatloss #fitfam #fitness #losefat #buildmuscle #strength #mindset #dailygrind #moveforward #strongnotskinny #gymlife #gym #weightlossjourney #progress #instafit #fitspiration #weightloss #fatlossjourney #fatlosscoach

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