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Before a cardio workout, strength training or your favorite sport, make sure your body is ready to work. Start with a dynamic warm-up to improve performance and lower your risk of injury.
video of dynamic warm-up
Be honest. What’s on your plate? Try to eat lean and green and avoid packaged and processed foods. Anticipate and prepare for situations that trigger stress eating and sabotage your efforts. Healthy eating is a diet of fresh and whole foods made up of fruit, veggies, lean meat, fish, grains, nuts, seeds, and beans.
Tip #1: Small changes make a difference! Eat smaller portions, skip a few snacks and drink water (lots of water) instead of juice or soda.
Tip #2: Keep a picture journal of everything you eat and review at the end of the week. Critique yourself and make changes. You’ll see the difference in your energy, workouts and ultimate results.
Tip #3: Fuel your workouts with the right food. Eat a healthy carb snack at least 60 minutes before getting started…a fruit smoothie, fruit with peanut or almond butter, oatmeal with fruit or almonds, or Greek yogurt. After a workout, your body needs both healthy carbs and lean protein to repair muscles and restore depleted energy. Cottage cheese and fruit, tuna on whole-grain toast, whole wheat pita with hummus or quinoa with berries are all good choices!
Don’t underestimate the importance of rest and recovery in getting the results you want from your workouts. Your muscles need time to repair. Overdo it and you’ll pay with Tylenol and ice or worse, an injury that knocks you off your game.
Your recovery period depends on your fitness level, age, type of exercise and intensity of your workouts. On average, it can be 48 to 72 hours after intense training. Listen to your body, mix up your workouts and include stretching, massage and assisted stretching in your fitness routine.
Take care of your body…it’s the only place you have to live!