January 15th, 2012
Now that the first real snow has finally hit the Chicagoland Area, it’s time to break out the shovels! In addition to being fun, shoveling can also be a real opportunity to injure your back muscles. With that said, here are a few tips to keep you injury free:
- Do some type of warm-up and stretch before you shovel. Shoveling is considered moderate to vigerous exercise depending on how long, and how much snow that your shoveling. You can expect to burn 350-450 calories per hour if your shoveling at a good rate. If you were going to do a 30-45 minute workout at the gym you would warm up, so do the same for shoveling.
- Use good technique! Snow can be heavy so make sure that your keeping good posture. You want to have a neutral head position, and keep your chest up and stomach muscles tight. Using your legs to lift and move snow is also helpful, don’t use your back! Not doing so can lead to pulled or strained back muscles and neckaches! This also goes for lifting/moving bags of salt or sand. The are heavy and can easily lead to injuries.
- Stretch once you return to the house. After working out, you should stretch, and the same goes for shoveling. Once you peel all of the clothes off, and grab your hot chocolate or tea, take a few minutes to stretch; otherwise your muscles will be more stiff and sore for the next round of shoveling.
If you have any questions or would like more information, please call us at (773) 706-8705 or email at chicagofamilyfit@gmail.com
Tags: Avoiding Back Injuries, How many calories burned shoveling snow, Prevent Back Injury, Tips for snow shoveling
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January 9th, 2012
Some of us really have trouble staying motivated to exercise…Whether your tired from work, kids, or stress; making a fitness date with your friends can be a great motivator. Seeing your friends can not only motivate you to work harder, it’s a good opportunity to catch up before or after your workout since many of us don’t have much free time.
In addition to providing motivation, another reason to group up is to save some money. Most fitness businesses will give you a price break per person if you group up 2-5 people for the hour. This is a good option for people that are looking for more of a “bootcamp” style fitness class.
If you are interested in training with a group of your friends with Chicago Family Fit, please contact us at (773)706-8705 or via email at chicagofamilyfit@gmail.com
Tags: Group Fitness Park Ridge, Save Money Personal Trainer, Workout with Friends
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December 30th, 2011
It’s that time of year again where everyone is going to get in shape, lose weight, look great, and feel good right? Was this the same thing you said last year? If so, hiring a personal trainer may help you get finally get over the hump and achieve your goals! If you are wondering if personal training is right for you, start by asking yourself a few questions.
- When was the last time that I exercised? This can range from weeks to years, the longer it has been, the more benefit that you will get from working with a professional. If you work at a desk, you can expect to have a lack of flexibility, strength, and endurance that may lead to injuries if your not training properly. It’s important to restore proper range of motion and movement mechanics first, then focus on other goals.
- Do I have any pre-existing conditions? If you have had injuries, back pain, pulled muscles, poor posture, health conditions, or on medication, it is a good idea to be supervised when your exercising. Make sure to tell your trainer before starting to workout so that you can go forward on the same page. It’s also a good idea to get a release from your Physician prior to starting. If you re-injure or re-aggravate a pre-existing injury, it’s going to hinder your training, and probably lead you to stop exercising altogether.
- Do I need extra motivation? Let’s face it, many people don’t exercise simply because they don’t feel like it. Do you not like going by yourself? Maybe your not sure what exercises that you should be doing? Chances are, if you have invested money into something, it’s more likely that you are going to make your fitness appointments, work harder, and in turn, see more results.
If you would like more information about personal training, or would like to schedule a complimentary consultation, please contact us at chicagofamiliyfit@gmail.com or via phone at (773) 706-8705
Tags: Local Personal Trainers, New Years Fitness, Personal Trainer Park Ridge, Should I Hire a Personal Trainer?, Weight Loss, Workout
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December 7th, 2011
This is the time of year with holiday parties, family gatherings, gift giving/receiving, and of course…over eating! But once the dust settles, and we step back on the scale, it’s time to make our New Year’s Resolution. For many of us that means getting back in the gym, setting a new goal, and at least giving it our best effort for….a month? two months?
If you think back to last year, did you reach your goal? If so, did you maintain your results? If not, or if you are unsure of where to start, have you thought of hiring a trainer? Our fitness professionals at Chicago Family Fit deliver expertise and an environment that is not what you have come to expect from big box gyms. We have your best interest and achieving your goals at heart, not how many memberships we sell per month. You will also have a private gym environment where you don’t have to worry about people staring at you, or waiting to use equipment.
Our goal is to get you headed in the right direction towards reaching your goals whether you come for 5 sessions or the whole year. We will not pressure you to buy long-term packages or memberships, we simply offer a free consultation, and you make the decision from there. If you would like to see what some of our clients have to say, read our 5 star google reviews http://maps.google.com/maps/place?hl=en&cp=3&gs_id=h&xhr=t&tok=sbd5FbF42mJdCajbJ0etzw&gs_upl=&bav=on.2,or.r_gc.r_pw.,cf.osb&biw=1267&bih=629&um=1&ie=UTF-8&q=chicago+family+fit&fb=1&gl=us&hq=family+fit&hnear=0x880e2c3cd0f4cbed:0xafe0a6ad09c0c000,Chicago,+IL&cid=16244475702623670154&ei=_ZPfTsnbG6_22AWs7fWNCg&sa=X&oi=local_result&ct=placepage-link&resnum=1&sqi=2&ved=0CE0Q4gkwAA
For more information, please contact us via email at chicagofamilyfit@gmail.com or phone at (773) 706-8705
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December 5th, 2011
As the weather changes, cold and flu season is here. While being sick can give you a variety of symptoms, it also affects your work, finances, and fitness. A few tips for avoiding colds this time of year are:
- Hand Washing-this is the most basic, yet often forgot. Keeping your hands clean of germs is a great way to avoid catching bugs from things you may have touched throughout the day.
- Get enough rest! When your tired, your immune system becomes compromised, so try your best to get enough sleep. If falling asleep proves to be difficult, try to relieve some stress and relax for 30 minutes prior to going to bed.
- Eat right-Consuming enough nutrients throughout the day will help keep your body and immune system strong. If you are having trouble, you may want to consult with a professional to get you going in the right direction.
- Exercise!-Staying active is another great way to boost your immune system. Just make sure to wipe your hands, and keep them away from your mouth/nose while your working out.
Hopefully you found some of these tips to be useful at the start of this holiday season. If you have any questions or would like to schedule an appointment, please contact us at chicagofamilyfit@gmail.com or via phone at (773) 706-8705
Tags: Avoid getting Sick, Boost Immune System
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