Posts Tagged ‘Chicago Family Fit’

Sports, Sports, and more Sports – How to stay active while watching all of your favorite sports on TV.

Tuesday, October 13th, 2015

In Chicago we are in the midst of quite a time in sports. There is Cubs playoff baseball on TV, Blackhawks hockey, Bears football, college football, bulls basketball and so much more.

The question you might be asking is: how do I avoid becoming a bum watching all of the great sports on TV? We have the answer for you with a few suggestions below.

1. In general sitting and watching TV is not great for your health. One suggestion is, if you are watching a long game, walk around at commercial breaks (there sure are plenty of them). Or better yet, try mixing in some exercises during the commercials (sit-ups, crunches, or even a pullup).

2. Instead of watching on your big TV at home, try going for a walk in your neighborhood and listening to your old fashioned radio while you walk. PRO TIP: if you don’t have a radio anymore, you might be able to stream audio for free via a smartphone.

3. Subscribe to a steaming video service (WatchESPN, BTN2go, MLBtv, etc.) and watch your favorite game while on the treadmill or other exercise machine.

4. Lastly, you can take the stress away by just putting down the remote, turning off the TV and going to workout, catch the score and highlights when the game is over. We know this isn’t that much fun, but you didn’t think we’d tell you to sit on your couch all day did you?

Hope you enjoyed our tips! Best of luck to all of your favorite sports teams out there!

–The Chicago Family Fit Team

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.


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.


Finally a food revolution we can get behind…sort of

Monday, August 25th, 2014

This interesting article came across our desk the other day and we’d like to share it/comment on it:

Well its not a perfect solution to the problem, its a start in the right direction. For years, eating your fruits and vegetables were more like doctors orders and less like the fun thing to do. It’s admirable to see a company doing something good and marketing a “healthy” product to children.

Our society and our grocery stores have a long way to go until the food we buy is better for us, but seeing this attention to healthy food gives us much hope for the future. We at Chicago Family Fit always say, you can’t outrun a bad diet. This is true at any age. It is important to build a foundation from an early age. Just like we preach exercise and an active lifestyle, we need to promote healthy eating.

Next time you go to the grocery store, check out some bolthouse farms products. And don’t forget, you can’t outrun a bad diet, so eat healthy and exercise!

Does Losing Weight Mean You Are Fit?

Monday, August 4th, 2014

By Jon Kahney, MS, CSCS

If you went to the doctor with an ailment, you would expect the doctor to find a cure. The doctor would look at your symptoms and eventually, after several tests, pinpoint the cause of your ailment and suggest a course for treatment. A good trainer will follow a similar process and help you eliminate the causes of your ailments. Unfortunately when it comes to fitness in the United States, we tend to treat the symptoms rather than the cause of being overweight. Making weight loss a goal instead of a byproduct of exercise is doing just that, treating the symptoms, instead of finding a cure.

People come from all walks of life, but all usually have one thing in common, they sit too much. Sitting too much is the cause of a chain reaction in the body that leads to poor posture, eventually leading to chronic joint pain in the knees, hips, lower back, and neck. As the chain reaction continues and the person finds mobility difficult, even painful. Lack of movement tends to lead to weight gain. Therefore weight gain is only a symptom.

If you only focus on weight loss as your primary goal, you might be setting yourself up for failure and leaving the door open for further pain and even injury.

At Chicago Family Fit, if we only provided you programs that focus on weight loss, rather than treating its cause, we would be doing you a disservice. Instead we focus on more important goals like getting you to look, move, and feel your very best. We focus on programs that give you proper structural integrity, get you to move pain free, and let you capably perform the daily tasks within your lifestyle. Weight loss is considered a byproduct of exercise.

Here is a portion of a testimonial from a current Chicago Family Fit client that truly illustrates our mission for you:

“When I started training with Jon, I had already lost about 30 pounds, but I was not in great shape. My balance was poor, my strength had declined and my flexibility was strained. My knees and hips were painful. I had difficulty ascending and descending stairs. Walking was causing me some knee pain as well. When Jon had me try to do balance exercises, he would set me up near a wall because I couldn’t keep my balance. My flexibility, especially in my shoulders and hips was lacking. I started seeing Jon twice a week and gradually increased my training to four times a week. My balance has improved, I am much stronger and my flexibility and endurance have increased significantly. In addition, I have started losing weight again. I now walk without pain and I can climb and descend steps without holding on to hand rails with no pain in my knees and hips. I am able to walk four to five miles at a time.” “I consider Jon a trainer, a mentor and a friend and a crucial part of my health improvement over the past years. I have now lost 45 pounds and I am able to do things that I never imagined that I would be able to do. Jon is a positive influence, encouraging me to try more difficult exercises and discouraging any negative “self-talk”. I am losing weight, becoming stronger and managing my health issues, and I appreciate his help immensely. “ -Sharon

Our goal is to help you live a pain free life of enjoyment, capable of doing whatever you choose to do. Stop focusing on the scale and start focusing on becoming the best you can be.

To find out more about Chicago Family Fit, call us at 773-706-8705 or email us chicagofamilyfit (at)