Archive for the ‘Weight Loss’ Category

3 Reasons Why Fitness Professionals Have the Best Job!

Wednesday, April 16th, 2014

 

By: Kyle Zelazny, Owner of Chicago Family Fit

 

  1. We have jobs/careers that we are truly passionate about. No clocking in/out here, we have the opportunity to help someone reach a new goal that they did not think was possible…And it’s just not about helping people lose weight, I’m talking about really helping them, helping them get through their day easier because they have more endurance, helping to solve a joint problem that has plagued them for years, or just being someone to talk to.
  2. We are up moving around all day! Instead of being stuck in an office and staring at a computer, sitting, oh, and did I mention, staring at a computer! No, not us, we are up on our feet, moving around and staying active.  We don’t worry about the constant headaches, stiff neck, and slouchy posture from sitting at a desk or traveling all over in a car or plane.
  3. The opportunity to meet the coolest people.  From Doctors to lawyers, teachers, kids, seniors, and stay at home moms, everyone needs us!  Unlike most jobs where everyone is doing similar tasks or working in the same department, we have variety and unique people that seek our expertise. The cool thing about exercise is that everyone can and should do it.  In addition to being fortunate enough to have a lot of long-term clients, I have developed awesome relationships and friendships. I even attended one clients wedding after she lost over 50lbs. It was an awesome experience to see that, knowing all the hard work that she put into it.

Overall, I have been very fortunate to find a career path that I not only enjoy, but get to make a difference on a daily basis. It’s a truly rewarding experience that I am fortunate to have.  Thanks to everyone that supports us at Chicago Family Fit to make it happen!

Tips for Improving Running Mechanics in Order to Run More Efficient

Monday, June 24th, 2013

For all of you runners out there, we have some advice on how to do things right. Running is a great compliment to a gym training routine.

Here are some general tips that can help improve running:

Legs

Knees should be flexed at about 90 degrees. Hips should be under the trunk. Stay on balls of feet. Cycle legs (paw the ground) and try to make as little noise as possible while running -> Stay light on feet.

Arms

There should be a bend, about 90 degrees, at the elbow. Arm swing should come from the shoulder. Hands should come up to the eyes and down to the hips (eye socket, hip pocket).

Trunk and Head

The torso should be upright, as if sitting tall in a chair. Head should also be up right and looking straight ahead. The head should be still and the face should be relaxed.

Breathing

Breathing should be easy, relaxed and comfortable. Most long distance runners breathe in through their nose and out through their mouth.

*** It is important to keep in mind that there are short distance runner (sprinters) and long distance runners. Some mechanics are different between both types of runners. Arm swing does not really matter as much in long distance running. Long distance runners also tend to run more flat footed since they are running for extended periods of time.

Warm Up

Warm ups and stretching are important in preventing injury as well as getting your body ready to exercise to the best of its ability. Most people warm up in different ways, but here are some basic warm ups:

– Jogging

– A Skip

– B Skip

– High Knees

Stretching – *Stretching should not be held longer than 10 seconds at a time.

– Hurdle Stretch

– Arm across Chest

– Butterfly

– Knee Hugs

 

Continue warm up until warm or until light sweat is occurring

 

Cool Down – *Stretches should be held for over 10 seconds

– Slow jog for about 5 to 15 minutes.

 

For questions about this or any exercise routine, come see us at Chicago Family Fit. A special thanks to our intern Gabe Nash for working on this blog post. Gabe is an avid runner and happy to share more tips with all of you!

Subway, not always the healthy choice?

Monday, June 17th, 2013

 

Subway is a great fast food restaurant.  They have many healthy menu options and have long been ahead of their competition in championing health and wellness in America. That is why this one kind of stings. As Subway has grown over the years, so has their menu, and so has American’s waistlines. This means it has begun offering not so healthy menu options. It’s not all bad news, but it’s certainly eye opening. This latest news comes on the release of a study done by UCLA which basically shows that when left up to pure choice, teens will choose meals at Subway that are just as unhealthy as the ones you can get a McDonald’s. While the study is a recent development,  this has been something that has been evident for a while. When subway began selling sandwiches like the Big Philly Cheese Steak or Chipotle Steak and Cheese Melt with Avocado or the  Chick Bacon and Ranch Melt, it’s hard not to see the unhealthiness. The studies results of nutrition intake are spelled out below. Take a look for yourself:

Subway Vs McDonalds

 

Subway addressed concerns that arose by the publishing of the study by releasing this statement:

Subway Global Dietitian Lanette Kovachi, MS, RD, responded with the following statement: “Regarding the 2011 UCLA study of 87 young adults, we want to clarify a few things. As long time leaders in offering customers healthier options, Subway restaurants has always provided customers nutritional information on all of our menu offerings along with a wide array of great-tasting, low-fat and low-calorie subs and salads. We stand behind our nutritional offerings and continue to make advancements to our menu that meet the evolving tastes of our customers.”

Keep in mind that any restaurant you visit will have healthy choices and not so healthy choices. You might be tempted by the not so healthy choices. The reason we brought this up today is to help address “fake healthy food”, which is food that is advertised to you as healthy, but not always as healthy as you may think. It is important to recognize this food, and steer clear of it. When ordering food out remember to have everything in moderation, and make smart well informed choices (and it never hurts to forgo cheese on your sandwich/meal). If you have questions don’t be afraid to consult nutrition information on the website of the food  establishment you will be going to visit, if it is available.

Variety, the spice of your exercise routine.

Monday, February 25th, 2013

We’re going to revisit and old topic that we covered a few years back. But it’s an important one. A well rounded training program has variety! We get stuck in exercise routines that can leave us not only bored, but can also lead to injuries. If you go into any gym most of the time there are a lot of people doing bench presses, biceps curls, and abdominal exercises. Over time, this can lead to poor posture, rounded shoulders, and a variety of other injuries. In order to see the best results, make sure to vary your, try some of these suggestions:

  • Try swimming once per week. Swimming is a great low impact exercise
  • Join a yoga class to improve flexibility and posture. Yoga can also help you relax and de-stress.
  • Play basketball or a recreational sport like volleyball, softball, or flag football. Your local park district can be a great resource for this.
  • Try a martial arts class. It can help improve your focus, concentration and stamina.

To keep active, and to keep your body happy, it is important to keep your body guessing. You can do this by changing up your exercise routine. This will help you and improve athleticism and body function by giving it a variety of stimulus. All of this will lead to a body that is not as prone to injuries, healthier/better looking in the mirror!

Tips for Keeping Your New Years Resolution!

Tuesday, January 15th, 2013

If you’re like most of the us, the idea of sticking to your  New Year’s Resolution is getting tougher and tougher by the week.  Have you already given up?  Think back to the end of December, when you were ready to start working out and eating healthier, what was your goal? Was it to lose weight, get in shape, or be healthier? If so, how are you doing so far?

When it comes to reaching a your New Years resolution or any other goal, developing a well thought plan will greatly increase your chance of being successful.  More often than not, people just wing it and end up quitting/failing by February.  In order to have an effective fitness plan, we need to be specific.  For example, instead of, “I am going to start working out” we should specify which days and what times, what type of workouts, and make plans you can commit to.  For some people, scheduling a personal trainer or joining a team really helps them stay on track.  Whatever you decide, it’s essential that you stick to it!

Next is the dietary side of things…While “eating better” sounds great, it’s not really going to be a great long-term strategy.  Instead, make small daily goals like:

  • Eat X servings of fruits and vegetables
  • Limit fast food to X times per week
  • Cut back on high calories condiments such as mayonnaise, ketchup, bacon, ect..
  • Make a goal of cooking something new a couple times per week
  • Limit greasy snacks
  • Cut back on Alcohol intake

These are just some suggestions to get you thinking, and as each person’s goals are different, so should your approach to attaining them.  If you would like some help making a plan or scheduling an appointment, feel free to contact us at chicagofamilyfit@gmail.com