https://www.youtube.com/watch?v=HJmM63VozKg One main advantage that kettlebells have over dumbbells is that you don’t need a wide range of weight increments to create a workout with them. One or two 10-14 kgs weights if you’re a woman, or 16-20 kgs if you’re a man, will get it done for most people. The following workout requires two kettlebells, although some exercises are done with one bell only, and works the entire body. If you don't have access to kettlebells you can do the workout with dumbbells as well. Swing Overhead Press KB Front Squat Deadlift Farmers Carry about 50 feet Perfeim 3 ..read more

"The Ultimate Morning Routine"... The answer to becoming ultra-productive and crushing your day (and week). Right? Maybe. It was a hot topic for a while; books, videos, podcasts, tons of articles on the subject... seemed like everyone said that THIS was the key to success. I agree and disagree, at the same time. I disagree because without a purpose, a natural drive, and a willingness to just take action... nothing will spoon feed you success. Not a book, not a motivational video, and not a routine of any kind. You have to WANT to create change and then be willing to take action on whatever st ..read more

How do you get motivated to cook when take out is calling your name? It’s hard but I’ll tell you how we dialing for pizza and started eating healthier without missing a step. How many of us have a list of take out restaurants at our fingertips on your phone, at home and at the office? It often feels so much easier to reach for the phone and order pizza, Chinese, subs... whatever. So how can you get motivated to cook when all you want do is dial out for dinner? First, you have to make it easy to make a healthy choice and second, you have to make it fun. There are three basic ways I make cookin ..read more

https://www.youtube.com/watch?v=a1dERCeqdDU For those times when you just can't manage your normal exercise routine use this minimalist 15-20 minute workout to stay in shape. It's also one of my favorite hotel workouts if you are traveling (you can do it in your room if you don't have access to a gym). This is a great bodyweight circuit that you can do anywhere. Perform - 6-8 rounds (no rest between movements). Hand Walk x10 Reverse Lunge to Squat x10 ea. Plank w/ Cross Body Knee Flexion to Lateral Plank x10 ea. Frog Pumps x30 Knee Grabs x30 Rest 45-60 seconds between rounds. Workout notes ..read more

https://www.youtube.com/watch?v=nrND4oRxZ80 Anyone who has ever spent a lot of time sitting at a desk – or hunched over their phone or iPad – knows the aches and pains of sitting for too long. Here’s the thing, though. The dangers of sitting all day extend far beyond just shuffling around for the first few minutes after you stand up. Just last week I emailed you letting you know that sitting is likely NOT the new smoking! But that doesn’t mean it can’t take its toll on your body. If you don’t take a few precautions, it can have a long-term effect on your posture that even has its own scary-sou ..read more

Trap Bar a.k.a. HEX Bar is a versatile raining tool that allows you to train hard and crush your muscles while taking some stress off your joints. You can do many great exercises with it like deadlifts, farmer's walks, but there are also a slew of lesser-known exercises you can use it for that can really expand your arsenal. Here are 9 of my favorite Trap Bar exercises... What’s your favorite? 1. Deadlift 2. Dead Squat 3. Stiff Leg Eccentrics 4. Deadlift + Bent Row 5. Staggered Deadlift 6. Deadlift Jump 7. Deadlift + High Pull 8. Reverse Lunge 9. Band Resisted Deadlift https://www.youtube.com ..read more

https://www.youtube.com/watch?v=HsleNwu4-vM Here is a great total body workout for you! It’s a circuit using just one piece of equipment - a landmine. If you don’t have the attachment, you can simply put a thick towel in a corner and put your barbell on it. Here’s the full breakdown of the workout: Rotational deadlift to single arm press x8 ea. side Front squat x10 Bent over rows x8 ea. side Complete 4-6 rounds for a great total body workout! The landmine is one of the most versatile, effective fitness tools for increasing functional strength and enhancing performance. What makes the landmin ..read more

2021 is in the books. What a year... right?! Plenty of chaos, that's for sure. But from a different perspective it was an amazing year for me. And I contribute it to 3 main components (that I want you to steal from me and apply into YOUR life in 2022): #1 - I WAS SELFISH I know, sounds rough... but hear me out. If you don't put yourself first, you LIVE for other people. You go through your day, to compliment theirs. You stress yourself out, over their stressful situations. You compile negativity into your head, because of their negative mindset. You wait on your goals, because they're waitin ..read more

https://youtu.be/4tN-knyA4PU Every Thanksgiving, we like to share a workout that helps you strike the perfect holiday-fitness balance. This workout is a Chicago Fit Performance holiday tradition, because at CFP we love to move and we don’t believe Thanksgiving should be about restricting food (more on that later). After all, one meal is just one meal. Also, remember you don’t need to “earn” your meals. If you don’t want to train before Thanksgiving, then don’t. Spend time with your family and enjoy it. Okay, rant over. If you love to train — which is the best reason to exercise — let’s get to ..read more

Every year from February through April, at Chicago Fit Performance we run our flagship Transform & Perform 8 Week Challenge. Due to the pandemic last year although we started it we couldn't complete the challenge. This year we had do adapt and make some changes to the challenge, due to the environment and Covid restrictions, but we successfully run it and completed it nonetheless. For the first time ever we offered an online option of the challenge which gave an opportunity to those who were not quite ready to return in person yet, and those who no longer lived in the city to participate ..read more