Archive for October, 2010

Well Rounded Training=Well Rounded Results

Thursday, October 28th, 2010

Often times we get stuck in a routine that leaves 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 usually leads to poor posture, rounded shoulders, and a variety of other injuries.  In order to see the best results, make sure to vary your routines to avoid injuries and a rut.  For Example, try some of these suggestions:

  • Try swimming once per week
  • Join a yoga class to improve flexibility and posture
  • Play basketball or a recreational sport (volleyball, softball, flag football)
  • Try a self-defense class
  • Stretching

The goal is to keep your body guessing and improve athleticism and body function by giving it a variety of stimulus.  You will also feel better and have a body that is less prone to injuries, healthier, and better looking in the mirror!

How To Pick The Right Trainer!

Thursday, October 28th, 2010

Okay, so you finally decided to hire a Personal Trainer but don’t know where to start.  Picking the right trainer is essential to reach your goals and here are some tips when making the decision.

  1. Does this person have a college degree in Exercise Science or a related field?
  2. Is this person Nationally Certified?
  3. Talk to a couple of trainers to see who you get along with best.
  4. Does this trainer have testimonials and a proven track record?
  5. Is the location easily accessible and work with your schedule?

At Chicago Family Fit our trainers are Nationally Certified and have Bachelors Degrees in our field with many satisfied clients.  This means that you will be working with a seasoned professional that will help you achieve results.  If your looking to get started on a path to a new body but aren’t sure where to start, call Chicago Family Fit for a free phone consultation at (773) 706-8705

Keep Kids Healthy at School!

Thursday, October 14th, 2010

School is here! For parents it means getting your kids up and out the door for the first time in months, which can be easier said than done.  We all know the importance of healthy foods for proper health and learning ability but sometimes forget in the morning scramble.  With this in mind, I have listed some do’s and don’t for breakfast foods that work for you also.

Do:

  • Have plenty of fresh fruits and vegetables available, they are healthy and handy to take with you if you’re running low on time. Great options include bananas, peaches, and apples.
  • Have a pantry full of nutritious breakfast cereals, I suggest oatmeal, bran, and Kashi cereals.  They are low in refined sugars and high in fiber and complex carbohydrates.

Don’t:

  • Fill them up with sugary foods like Pop-Tarts, Toaster Strudels, and Sugar Smacks.  These foods will not provide sustained energy to last through the morning and will result in leaving them tired and sluggish.
  • Let them leave the house without eating anything! This is the worst yet; the brain has a difficult time functioning on an empty tank, and will show with less than desirable grades.

“Healthy Foods” Are They Really That Healthy?

Thursday, October 14th, 2010

As more people decide to jump on the health food bandwagon, major food companies are trying to capture these consumers with misleading advertisements, and of course, make a major profit.  Let’s look at one example using a staple food in many diets, the egg.  The latest marketing trend is the “Omega 3” label that you will see when browsing store shelves.

It is well known through major media sources that Omega 3 Fatty Acids can help to increase heart health, so people are buying these foods despite their inflated cost. Now that the eggs are higher in Omega 3’s, does that mean the eggs are now healthy?  Regardless of how much Omega 3’s are in your egg, they are still high in cholesterol if you eat too many, which is a major risk factor for heart disease…. Wait, aren’t we paying a premium price to lower the same risk factors?

Exactly my point!  If you are going to start paying more to eat “healthy” eggs everyday then you can probably count on having higher cholesterol at your next check-up as well.  I suggest that if you are going to eat an occasional egg, that a little bit of extra omega 3’s can be achieved through other dietary sources that are much more cost effective.  Instead of paying for enriched foods, why not simply eat more of them in the first place?  So I have attached a few foods for you to try.

  • Cabbage
  • Flax seed and Flaxseed oil
  • Cauliflower
  • Fish such as Salmon, Herring, and Tuna
  • Nuts
  • Olive Oil
  • Acocado

If you have any more questions feel free to email us via the contact page.

How to Get Over a Plateau

Thursday, October 14th, 2010

Have you ever felt like you were stuck in a rut? Are you having trouble losing the last few pounds, or your strength gains have reached a plateau?

A successful fitness program will help avoid reaching plateaus in order to keep improving.  If you seem to be stuck, then ask yourself these questions:

Do you feel tired before you go to the gym?

If you said yes to this question then you may be overtraining.  Any part of a successful fitness strategy should incorporate rest periods.  Depending on your age, body, and type of training, you may need to rest more between days in the gym, or even a week off.  For example, lifting heavy weights everyday will not get you big muscles; it will give you overtrained, tired muscles, which can lead to overuse injuries such as tendonitis and chronic fatigue.

Have you tried anything new lately?

If you know your routine by heart, and what order you go in, it’s probably time to switch it up.  In order to keep challenging your body, you should try to do different things to maintain overall fitness.  Ways to do this could be working with a professional to design new workouts, and develop a long-term plan to keep seeing results.  Another option could be adding cross training like biking, swimming, or a yoga class.

How is your diet?

A junky diet is one of the fastest ways to throw your efforts out the window.  Eating a diet high in saturated fats and sugars will waste many of your efforts in the gym.  Make sure that you are incorporating whole grain carbs, plenty of fruits and vegetables, and enough protein to support your muscle growth.  Note, enough protein does not mean 300 grams per day! A good plan would be to contact a professional that is educated in Nutrition to help you design a diet that works for you.