Archive for March, 2015

5 Quick Tips For Health and Wellness: April Fools

Monday, March 30th, 2015

Welcome back to our, “5 Quick Tips For Health and Wellness”. Today our series will continue with ways to not be a fool.

April 1st is April Fools Day:
1. Don’t be a fool, a good diet and exercise is the key to healthy living
2. Don’t be a fool, there is no magic weight loss cure
3. Don’t be a fool, do something active each day
4. Don’t be a fool, you can exercise no matter what age or shape you are in.
5. Don’t be a fool, take care of your body be careful what you put inside of it and what you put it through.

Those are your 5 tips for the day! Enjoy them, share then, and tune in for next week’s addition of 5 Quick Tips.
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5 Quick Tips For Health and Wellness: Stretching

Monday, March 23rd, 2015

Welcome back to our, “5 Quick Tips For Health and Wellness”. Today our series will continue with some insight into stretching and a few quick way for you to do it and fit it in to your busy life.

Here are 5 tips for you:

1. Try doing some basic stretching when you make up and before bed. It’s a great way to start and finish your day.

2. If you’re not a fan of stretching, try using a foam roller or equivalent equipment to keep yourself loose.

3. Stretching can help reduce your chance of workplace injury. If you have an active job, stretching before work is essential. Not only that it is also a great way to help your body wake up naturally (without a caffeine boost).

4. Active stretching before workouts can help improve performance. Also, to ensure a better recovery, make sure to also stretch directly following your workouts.

5. A common misconception about stretching is that you have to feel pain to have a good stretch. When you stretch you must find a balance between giving yourself a good stretch and potentially hurting yourself. It’s best to not be in pain when stretching. You should aim for a palatable medium.

Those are your 5 tips for the day! Enjoy them, share then, and tune in for next week’s addition of 5 Quick Tips.

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5 Quick Tips For Health and Wellness: Food Terms to Avoid Eating at Restaurants

Monday, March 16th, 2015

Welcome to our new weekly blog series, it’s called, “5 Quick Tips For Health and Wellness”. Sometimes you don’t have time to do lengthy research on health and wellness topics, so we either pick an article and summarize it, or share a few quick tips on a subject that will help educate you. It’s a great and quick way to learn new topics, a little bit at a time.

Today our series will continue with some helpful hints on food items/terms to avoid at restaurants.

Here are 5 tips for you:

1. Avoid items labeled as fried. This includes pan-fried, deep fried and lightly fried.
2. Avoid items prepared in a cream sauce.
3. Order bread or buns dry (they are not often labeled as coming buttered, but if they are, go with the dry option).
4. Avoid items like mayo and aioli.
5. Stay away from terms like breaded, battered, or other types of coatings.

Those are your 5 tips for the day! Enjoy them, share then, and tune in for next week’s addition of 5 Quick Tips.

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Thinking Spring

Monday, March 16th, 2015

by Jon Kahney, MS, CSCS

Chicago’s winters can be some of the toughest around, but we are just as tough. Chicago’s winters can be tough both physically and mentally but they also make us get the most out of spring, summer, and fall. Spring is also a time of renewal and rebirth. We may not be out of the woods just yet, but it’s time to get prepared. Here are some tips to help you get the most out of spring.

Evaluate and Set Some Goals for Summer. Assess your current fitness situation and then take a look at where you want to be in 3 months. Set realistic goals and map out how you plan to achieve them. Remember don’t say, “I can’t” but rather say, “How can I?”

Check Your Structural Integrity. It can be hard to keep moving through the winter and you may have sat around a little more than you would have liked, causing your posture and movement patterns to get a bit out of whack. At Chicago Family Fit, we can help you address improper movement patterns and give you strategies to get you back to proper posture and get your joints moving safely and effectively.

Focus on Flexibility. It’s an easy thing in winter to become compressed and tight as we find any way to stay warm. The body unconsciously tightens up and compresses to conserve heat any way it can. You may notice some neck pain from tight traps or back and knee pain from tight hamstrings. Take this opportunity to address this tightness by focusing on flexibility stretches and exercises.

Make an Area Family Fitness Day Get Away. Here are great local attractions you and your family can go for a day for some fun and fitness.

Libertyville Sports Complex
www.libertyville.com/index.aspx?nid=95
1950 U.S. 45, Libertyville, IL 60048
(847) 367-1502

Emily Oaks Nature Center
www.skokieparks.org/emily-oaks-nature-center
4650 Brummel Street, Skokie, IL 60076
Phone:(847) 677-7001

Busse Woods
Higgins and Golf Road, Elk Grove Village, IL 60007
Phone:(708) 366-9420

Moraine Hills State Park
dnr.state.il.us/lands/landmgt/PARKS/R2/Morhills.htm
1510 South River Road, McHenry, IL 60051
(815) 385-1624

Lincoln Park Zoo
www.lpzoo.org/
2001 North Clark Street, Chicago, IL 60614
(312) 742-2000

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5 Quick Tips: For Health and Wellness: Spring Training

Monday, March 9th, 2015

Welcome to our new weekly blog series, it’s called, “5 Quick Tips: For
Health and Wellness”. Sometimes you don’t have time to do lengthy
research on health and wellness topics, so we either pick an article
and summarize it, or share a few quick tips on a subject that will
help educate you. It’s a great and quick way to learn new topics, a
little bit at a time.

Today our series will start off on getting back in the swing of things.

It’s spring, the snow is melting and you are itching to get back
outside to play golf, go for a run, a bike ride, play some tennis or
maybe spring baseball.

Here are 5 tips to get you ready for your spring training:

1. Stretch, stretch, stretch. Especially if you haven’t done something
in a while, it’s good to stretch before and after you do an activity.
2. Start Slow. If it’s something you haven’t done in a while, don’t
just go at full speed. Try a good active pace first.
3. Warm-up, not quite the same as stretching. For example, if you are
running, try a brisk walk before heading into your running action.
4. Cool Down. It’s important not to just completely stop after your
exercise. Make sure you do a cool down period. Again, after a run,
make sure to walk a little bit before you start stretching post run.
5. Bring a friend. These types of outdoor exercises are more fun with
a friend, plus it will help get you motivated to keep it up!

Those are your 5 tips for the day! Enjoy them, share then, and tune in
for next week’s addition of 5 Quick Tips.

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