newyearchallenge

2019 New Year REVOLUTION Contest

newyearchallenge

FIT RESULTS NEW YEAR REVOLUTION CONTEST

2019 IS ABOUT  RESULTS. NOT LAST YEAR’S EXCUSES.

We wouldn’t be called FIT RESULTS without the RESULTS that our community achieves. Whether it’s losing weight, getting stronger, or performing better, we’re all about hitting those goals. So this 2019 we’re going to be kicking off the new year by  launching a body fat loss competition for you to stay on track of your training and nutrition with some friendly support and competition from your community.

Every two months, we’ll be measuring your weight and body fat percentage of those who enter and then reassessing every 60 days. The entrance fee is $10, and each month the winners (the one man and one woman who loses the most body fat) will take all and be highlighted as our monthly winner. We’ll then restart the competition with a new $10 buy in every single month.

Rules:

  • First weight in is January 4th, 5th, and 6th with Luis Centeno in the South Loop and Paul Tadalan in Logan Square.
  • The contest officially begins January 7th. $10 entrance fee
  • We will then have our re weigh in March 8, 9, and 10.
  • Those that lose the most percent body fat from their starting body fat percentage each month wins. (Example: If you start at 20%, and then go down to 15%, that is a 25% loss.)

 

Perks:

  • Free nutritional coaching from a Fit-Results coach to help you with your macronutrient calculations and tracking
  • 10% off Semi One-on-One training packages. Email us for details.
  • A better, stronger, healthier you each and every month you enter!

So let Lou and Paul know you want to get weighed in and lets start working towards those goals!

Cheers to a new year and stronger you,

THE FIT RESULTS TEAM

 

 

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HOLIDAY FIT-MAS CHALLENGE

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FIT RESULTS HOLIDAY FIT-MAS CHALLENGE

Happy holidays! This is a time of year filled with celebrations and everything that brings us joy. But it’s also a time of year when we lose track of our nutrition and find it hard to make it to the gym. As we close up another year of work, shop for presents, and prepare for parties, FIT RESULTS wants to help you out with a holiday FIT-MAS challenge for you to get rid of all your excuses and stay on top of your training. So, we’ve created a fitness “scavenger hunt” for you to have some fun, stay healthy, and feel strong going into the new year.

RULES:

1. Download the contest and print it out.

2. There are some tasks that need verification from a FIT RESULTS coach, so bring it to your classes!

3. For the online posts, be sure to hashtag #FITRESULTSFITMAS and #IAMCHICAGOFIT and tag @FIT_RESULTS_CHICAGO

4. Winners will win a free unlimited month at FIT-RESULTS

DOWNLOAD THE CONTEST HERE. 

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Here and Now. The mental recovery from surgery and back to fitness.

Surgery REcovery
 
Recovering from surgery is not an easy task. There is the physical aspect and then there is the emotional aspect that is much less frequently discussed. Earlier in the year I made a decision to choose ME!! I struggled for a long time with pain and physical limitations of being ‘top heavy’ and decided enough is enough. I researched and interviewed several surgeons and finally took the plunge. February 21st 2018 I would have a breast reduction and lift. I even threw myself an “Adios ta-ta’s” fiesta before!!

 

Surgery day came and went and I was shocked how wonderful and smooth my recovery started out. I started doing a few too many things my healing body wasn’t ready for and was promptly reminded that I needed to ease it back and let my body fully recover. I struggle a lot with asking for help and feeling dependent on anyone ever, which was quite difficult to avoid when I couldn’t even pump soap for myself. A month into my recovery I began to feel frustrated and overwhelmed with pain. Why is my body not all better yet?? Why can I not do everything I want to do already?!?!? Even at 6 weeks post op I was struggling with so many things and increasingly growing frustrated with myself. Almost TWO MONTHS LATER and I’m still hurting and very limited in my movements. My surgeon referred me to physical therapy and that’s when the real work began.

  

Tears and yelps and lamaz style breathing would get me through some intense sessions but I could immediately see progress in my range of motion and pain level. Now this whole healing process I’m sharing with you has just been the physical part. The emotional part was a much more involved struggle for me. I was so worried that my lack of being able to workout daily would waste all my hard work in the gym prior to that and I would end up a 400 pound lady who needed a crane to get her out of her house.
One afternoon my friend (and coach) Paul paid me a much needed visit. Out of nowhere he just reached out to check on me and asked if I was up for a visit. Well I was, and even though I didn’t know how much, it was much needed!! Paul came over to my house and I sat in my PJ’s on my comfy couch chatting about my recovery. Paul has always been such a great encourager and guide in the gym and I’ve always enjoyed working out with him and learning from him as well. Paul always does a great job at breaking things down to very simple basic steps and building from there. Especially on the seemingly impossible tasks I freak myself out over before even trying, like box jumps!?!?!!? Any who, Paul is someone I respect and look up to and value his opinion always. I will refrain from going into my girl in the bar crying about how much she loves you & you’ve changed her life (I’ll save that one for Mary & Ryan), but you get the point, we in this amazing fit-fam all love our ‘dad’ Paul!!
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So Paul begins to ask me when I’m going to go back to the gym again and I start spiraling into 47 million reasons why I can’t go to the gym and how my life is going in a million different directions, and how people will all stare at me and think I got fat and laugh at me cause I can’t do anything like I used to, and everyone will judge me… Paul, in his very centered calming way, simply responded to me, “I hear you, but at this very moment…

  

…You’re still just sitting on your couch.”

  

We began talking about other things I had going on, concerns about work stress and weather or not I was going to renew my lease, and weather or not I was going to stay in Chicago long term, and before you know it I’m spinning out at 100 miles and hour in the vortex that is my crazy brain. Paul very calmly reminded me again (cause sometimes I need multiple reminders) that we are still just sitting on my couch. His words resonated with me because as fast as I can allow myself to spin things and scenarios in my head to spin out of control, I have to remember that my butt is simply planted on my couch and that right now in this very moment I can choose to be present to my surroundings and just be.
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I took a lot away from this conversation, but the biggest take away was that my fit fam just wanted me back. So Paul asked me to please just come back to the gym the next day. Just start small and commit to going to the gym one day. Because I promised Paul you bet your ass I was there the next day. Feeling very self conscious and nervous for anyone to see me, but I walked in and was pleasantly greeted. My fit fam was happy to see me and very encouraging as always. I got on the stationary bike and just held my sore boobs and pedaled for about 45 minutes. The next day I came back and brought my headphones to help me ease my anxiety about people looking at me and judging me (which obviously never happens in our gym, but it totally does in my head all the time).

  

So with the help of my favorite playlist and a promise I made to Paul I started climbing the emotional mountain to get back to my ‘normal’. I’m now 6 months post op and so grateful for Fit Results and the amazing community that we have created. I got to celebrate little victories along the way with my fit fam, like doing a push up again, or doing an assisted pull up again. I am so excited to continue to heal and improve and be even stronger that before my life changing surgery. At the end of the day the weight that I gained, or the extra jiggle that I felt like I was carrying around was really not a big deal. I did not end up a 400 pound lady who sat on her cats and squished them and needed the fire department to get her out with a crane. I am choosing to love myself as is every single day and be grateful for how far I’ve come and how hard I’ve worked. I could not have done it without my entire fit fam and am so grateful for this community. So when my mind starts to rev up and go to the crazy place of stress and worry and uncertainty about anything in my life, I simply remind myself that I’m just sitting on my couch right now and to just be. Everything else can be dealt with and does not have to be overwhelming and paralyzing. I’m a work in progress of course so I work hard to exercise this new tool that my friend Paul taught me.

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Best Trainers In Chicago

TRAINER SPOTLIGHT: ISABEL DUARTE

Best Trainers In Chicago

TRAINER SPOTLIGHT: ISABEL DUARTE

Why did you want to become a trainer?

I became a trainer because it’s always been a passion to workout and to see others meet their goals with visible results! I’ve always admired anyone who puts work in themselves through fitness and always loved being part of their journey. With my own fitness journey, I had a lot of people asking me what exact exercises do I do and what diet do I follow and from there it opened the door to becoming a trainer. I realized that not only did I have a passion with meeting my own fitness goals for myself, but I started realizing how much I had a passion on making sure others around me were on track with the correct movements and nutrition. You only have one body for the rest of your life and I love helping people keep a healthy and strong one! I am fairly new to Fit-results and learning as I go, but when I see the sweat people give off during my class and the smiles they give me when it’s over that it was tough but worth it, really is the best gift to a trainer.

 

If you really knew me, you would know that…

Outside of my fitness world, I am a radiation therapist helping those in the fight of all types of cancer. So, anyone that gives me an excuse that they have long hours in their job and too tired to workout, THAT IS NOT AN EXCUSE! If I can do it, you can do it too! For fun I love to dance, travel to different places I never been, love thrilling adventures such as zip-lining, skydiving and scuba diving. Huge dog lover and dog mom to the cutest mini schnauzer named Gizmo.

 

Describe your favorite workout for yourself?

My favorite workout is legs and glutes! I know a lot of people will disagree and hate when leg day comes around but I love it! I can’t get tired of squats, deadlifts and lunges. Those three musketeers are your lower body’s best friends, they will never steer you wrong! I usually mix up different variations of the three of course throughout my workouts to not get bored of repetition. Some of my favorite different variations are, curtsy lunges, Bulgarian spilt squats, sumo squats and so much more! I also do exercises that solely just isolate the glutes such as fire hydrants and straight leg glute kickbacks.  If you come to my class and it’s a lower body day you are in for a treat! Besides who doesn’t like strong legs and some nice glutes???

 

How can you describe your diet and nutrition?

My diet is an overall balance. I don’t believe in any crash diets or the term dieting society has made it seem to be. Eating healthy is not “dieting” it is a life choice for yourself to give your body the proper nutrition for your overall wellbeing. Monday through Friday I try to keep my meals low on carbs, lean protein and filled with veggies and fruits. I personally love salmon and is mostly what I eat for dinner and it is a good choice overall with its richness in healthy omega-3s and high quality protein! Now, I am no fitness god and I do cheat from time to time. My weakness is ice cream! Who doesn’t love ice cream?! And as for weekends I do eat out with higher carbs intake then should have but that’s okay! As long as you moderate yourself and put in work into your workout you earn it! I am a believer as well of detoxing, I do it about 2-4 times a year for 14 days, where I drink a morning and night detox tea and eat clean with no cheating during the detox periods.

 

What life and/or fitness goals are you working towards?

My ultimate fitness goals are consistency and building a stronger core. It’s hard sometimes when work drains you out or if you have the winter blues and sometimes you want to just lay on the couch all night. Overall with consistency I been pretty good, but I do go through phases where I just do not want to do it from being so tired from outside factors such as work. With having a strong core in general I feel it is so important in all exercises! Especially, when you challenge yourself with heavier sets to any exercise, your core gives you that extra lift and keeps your form in check!

 

What’s your number one fitness tip?

My number one fitness tip is, do not let more than 3 days pass without getting a workout in! It’s my golden fitness rule, once three days pass without working out, it’s like starting all over again! Consistency is key to seeing results!

 

Fit-results is…

your second home surrounded with positive attitudes and goal achievers!

 

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How to Stay Fit in a Relationship

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“ Most people when they see Paul and Lanie, they see the external. Their big muscles. But when I look at Paul and Lanie, I see the internal…

because the biggest muscle they have are their hearts “

Justin Lopez -our wedding officiant.

 

The quote above was said during the opening remarks of our wedding ceremony.  It was quite appropriate at the time because throughout the years of our relationship, people have come to know us as that- a fitness focused couple… but only because that’s been one of the many building blocks of our relationship.  And it’s also appropriate for the present moment because it’s why we were asked to write this blog. It represents why we are able to be where we are at today in our relationship; on this journey of being better and stronger together. In all things having to do with relationships, health, fitness, and training, we have found that you can’t be successful on the outside without being successful from the heart first. If your heart isn’t into it, if you don’t love it, and love and respect  the people you do it with—whether your significant other or community—then you won’t work through the tough times, appreciate the small wins, find the joy in supporting others, and know that there’s always more than what you are currently able to experience.

 


 

SETTING THE FOUNDATION

 

“I love how we approach life as a team, whether it’s training for a triathlon or even folding laundry…. I look forward to be your training partner for the rest of our lives.”

Excerpted from Lanie’s wedding Vows

 
LANIE: Rewind to 2014. Paul and I had just started dating, and we were both into exercising individually (one of our first dates was me meeting Paul at a gym and he showed me how to do squats), but our levels of fitness accelerated when we met and started working out together. I was into fitness, but I definitely wasn’t strong. Paul, solely a power lifter at the time, taught me how to lift, and I always liked doing classes, so Paul would start doing these studio classes and yoga sessions with me at a local gym. Eventually, I had gotten into bootcamp workouts, trying out different gyms, and found Fit-Results on a Groupon. Eventually I invited Paul to go with me, he met Lou, and that’s the beginning of THAT story. Now he’s a senior coach at Fit-Results.  And we’re writing this blog. All because of a Groupon.

 

But we weren’t always “fit.” There was a time at the beginning of our relationship, when although we were exercising together, we had put on a great deal of “relationship weight,” from stressful lives, eating a lot during the honeymoon stages of our relationship, and not being focused on being our best. Eventually, we decided it was time to make a change. Together, we set out to lose the weight, moved in together, threw out all the garbage in our kitchen (including a hidden emergency candy stash I had at the time I hid from Paul), researched how to calculate macros, started tracking our food, started sharing information from the books and podcasts we would find, meal prepped clean and natural foods, did fitness challenges with our friends, and transformed our bodies.

 

A 3 year transformation from 2014- 2017

A 3 year transformation from 2014- 2017


A lot of people say, “Wow, you  must be so lucky to have a personal trainer for a husband.” Which is true! He shares a lot of knowledge with me, asks me about my diet, makes me eat my vegetables  and tells me go to the gym when sometimes I don’t want to. But it can also be very annoying because…. Well, he shares a lot of knowledge with me, asks me about my diet, makes me eat my vegetables, and tells me to go to the gym when sometimes I don’t want to. I’m just joking. Kind of. But I really am lucky.

PAUL: But change doesn’t happen without a vision to live into, intention to commit to, and a plan to execute on. So, when we decided to have an exclusive relationship together and decided to move in together, we decided to create a list of Visions and Goals for our relationship. A vision is the type of person you want to be and the way you want to feel about yourself. A goal is something tangible, measurable, or achievable to know you’re stepping into that vision. For example, One of our visions was “To be a couple that is never comfortable, has a lot of fun, and motivates each other to bring out our best…inspiring others to do the same.” Being said, one of our goals was that “We would participate and train for in at least one athletic event every single year.”

So we made a vision for our relationship, and we each made a vision for ourselves individually because we’re not the same person. But we set the premise that this relationship would never workout if there would be a time where we got comfortable, gave up on those ideals, and stopped challenging ourselves to be better. That’s in our day to day living, our intimacy and our levels of conversation, and especially in our fitness. And both fitness and relationships are about being outside your comfort zone and doing things you’ve never done before.

And that’s been the foundation of our relationship. If you set the vision, everything else naturally falls into place. The meal prepping, the training, eating healthy and working out even when we’re travelling, and all the other good choices we try to make to live long lives together. And although we’re VERY competitive, we still have a lot of fun. Because if you’re not laughing, you’re doing it wrong. And we still eat pizza, donuts, ice cream, and cheeseburgers. From time to time. It’s the agreement we have that keeps us from eating it more often than we should=)

 



 

GREATER GOALS MEANS GREATER SUPPORT

 

“There is so much life to live in and outside of our relationship. So many people to grow into. Together, and as individuals. We will grow, change, have new goals, passions, wants, knowing one thing will remain constant.

 

Us.”

Excerpted from Paul’s wedding vows.

 
When it comes to the goals that we have, we might take on the same challenges together or we might do entirely different things on our own. But we know for us to be successful as a couple we have to do our best to ensure that we will be successful as individuals on our own journey.  So to be successful requires mutual support from the other . Our strengths are each other’s strengths and we also take on each other’s weaknesses as our own so that we can support each other to be better. When one of us has a goal we set out to do, we never reject, judge, or doubt the reasons or ones ability to achieve that goal. We never say, “Why would you want to do that?” or “Do you think that’s even possible or realistic?” What we do say is ,”Okay. Now how are you going to get that done?” It requires a great deal of empathy and understanding to know that whatever might inspire us to take on a new challenge… is just the beginning of yet another adventure. Now this might seem like relationship common sense, but there are multiple couples we know where one person is really into health and fitness and the other is not… so for many reasons the latter person shows passive aggressiveness towards their fitness goals, indirectly objecting to the things the former person wants in his/her life. Sometimes one partner will say, “I don’t want you to go to the gym anymore. You go too often and I need you at home.” Or one person might shame the other for the healthy foods they start eating, or even reject the positive physical changes they see in their partner because they aren’t making changes of their own. It’s unfortunately common because change is threatening to the identity we’ve created for ourselves and how we’ve already defined our relationships. But if we can’t take on one another’s goals as our own, where does that leave us?
 
PAUL: For example, rewind yet again. But this time to 2016. I decided to do my first Ironman within a year. Already on board with the task at hand, Lanie knew that it would be a year of a lot of training, early mornings and late nights, and gone on the weekends. Buts then it ALSO required me to do a number of races throughout the year because I had never done any triathlon in my life yet. AND to add to that, we were scheduled to be married in May 2017, and still, I decided that I wanted to do a Half Ironman (my first ever triathlon) in April- not only just a month before our wedding, but I also wanted to do it in San Diego. Not once did Lanie question me, but rather was key to me successfully completing that task. She supported me all winter as I trained, was there for me as I cried through injury,  travelled with me to California, – and not only throughout that year did she support me to complete my Full Ironman, but she even took on completing a half Ironman together.

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LANIE: And who knows what tomorrow will bring? Last year I wanted to do triathlons, and next year I think I want to get into obstacle racing or American Ninja Warrior. But for right now, I’m trying to finish my Masters and figure out what’s next professionally, but still learn more about nutrition, get stronger, and deadlift 250lbs. To accomplish all of that at once is a difficult goal in of itself. But I know I’m going to hit them all. Because I don’t hesitate to ask Paul for all the different things I need from him to get there. And he doesn’t hesitate to deliver. ***He knows better than that=) ***

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COMING TOGETHER FOR A CAUSE

“I vow to partner in everything we do.”

From our “together” wedding vows we said to each other

We were asked to write a blog answering the question, “How to stay fit in a relationship?” But the real question is, “How do you create a relationship that empowers you to stay fit?”

It all comes down to Partnership. But what does that look like in action?

It’s having a vision, communicating goals, and communicating when one of us isn’t living up to those goals on a day to day basis. Because not only is a very common phrase said between us, “Hey, I need your support on…” (i.e., staying away from sugar, getting to the gym, drinking more water, shedding some pounds, etc.), but it also requires the ability to give and openly accept feedback. So we ALSO say, “Hey, remember when you asked for my support on ‘X?’ Well you’re not doing what you said you would do.” It’s that type of honesty and dedication that helps us stay on track because we’re by no means perfect. We’re gonna fall off, fail, or slow ourselves down. We do it all the time. But it’s the support system we created that shortens the time to get back to where we want to be. On the road to that vision.


Sure, we might grind on our own, and we might stand alone on the podium, but lets not forget the people that helped us get to where we are. Sure… maybe its possible to find success all on our own…but what kind of journey would that be? Everything is better when its done in relationship with other people. Maybe it’s your significant other, your friends, your family, roommate, or within the community of the people at your gym you train with. Win, lose, or fail… it feels good to know you have people in your corner because that’s just more motivation to come back stronger every day. And it feels good to support the people you care about.

 

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And we don’t just want to support each other– health and fitness is bigger than just us. It’s a societal issue, a family issue, a mental health issue, and an issue within our education system and how we get our food. So we want to partner with and support everyone we know. But to create change in the world is to first create change with ourselves. And we can’t do it alone. Create a relationship that pushes you to be better, surround yourself with people who support you, (you’ll find a lot of them at Fit-Results), and get working on those goals.

All love and happy training,

Paul and Lanie Tadalan  

 

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TRAINER SPOTLIGHT: GREG WEPPLER

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TRAINER SPOTLIGHT: SENIOR COACH GREG WEPPLER

 

Why did you decide to be come a trainer?

I became a trainer to help people push their limits so they can become their best selves. The human body is amazing and many people struggle with what level they can push it to, or even how to. There’s something extremely rewarding about pushing those mental and physical limits and I want to help people feel that everyday.

 

If you really knew me, you would know that

I love to cook and bake. Everything from healthy stews to sinful cheesecakes, pizzas, and lasagna.

Favorite workout:

I love anything high intensity, AMRAPs, Tabatas, and sprints! Anything that leaves me on the ground with nothing left give. If it’s hurtin, it’s workin!

 

Nutrition

It’s simply eating with a purpose. Why are you eating what you are eating? Is it to indulge or is it for fuel? Changing the mindset from always eating for enjoyment, to eating to help your body is the easiest thing you can do to eat healthy. I’m eating this apple to give me energy for my workout, I’m eating this steak to help build muscle for the lifts I did yesterday, rather than just eating a pizza because it tastes good. Eating clean and eating for taste isn’t mutually exclusive either! Eating clean for your body can taste good!

 

Life/Fitness Goals

I want to love more, eat better food, drink good wine, and work happier. Good fitness is just the catalyst for me to do that.

 

Number 1 Fitness Tip

Fitness is not a participation sport. It’s a competition and you’re only competing with one person, yourself. You have one job, when that little voice in your head tells you skip those last burpees because you’re tired, or put that dumbbell down because it’s getting heavy, you ignore it and push through. That’s how you win and that’s how you become better.

 

Fit-Results is…

Fit Results is my escape. No matter what problems I have, I know being around that community levels me out and brings me back to earth. Some people escape in a book, some in a movie, I escape in my workouts at Fit Results.

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Trainer Spotlight: Touleen Alhindi

 

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Why did you want to become a trainer?

I never in a million years thought I’d be a trainer. I’ve been an athlete my whole life, but never found the dedication/motivation to ever consistently stick to something, let alone bring that level of inspiration to others. I stumbled into Fit Results in March 2017, and transformed my body into the best shape it’s ever been in. Over 50 pounds lost, a bunch of muscle mass gained, and a whole change in attitude and lifestyle, I found myself unintentionally inspiring people. I would get encouraging messages everyday, people asking me what my “secret” was, and I realized I wanted to do more for myself and others who were on this journey. I joked around with Lou about becoming a trainer, but it was already on his radar thanks to Paul (hi dad ily) noticing my transformation and difference in attitude. Lou said to me that they wanted to hire trainers from within. People who have “worked the program” and taken the true intentions of fit results and run with them. He told me people asked and talked about my accomplishments all the time, and found my story motivating and inspiring. Too cool. It became an opportunity I could NOT say no to. Helping people the way these coaches have helped me? A no brainer.

If you really knew me you would know that… 

If you really knew me, you would know that I am everyone’s’ number one fan and hype woman. I celebrate people’s accomplishments as though they are my own.

Describe your favorite workout…

My favorite workout is definitely the Fit Results Performance Enhancement class. My biggest weakness is long distance running/ running in general. This class makes me hate it a little less by improving my athletic abilities and endurance. Now, I never miss a class! Unless I end up teaching it. I also will never say no to a heavy lifting sesh!

4. How would you describe your diet and nutrition?

My diet has become my favorite part of the fitness journey! I’ve found my love for cooking ALL my meals, meal prepping, calorie/macro counting. My biggest struggle used to be my food intake. I used to have a very serious binge eating problem, but once you recognize that your living in this body FOREVER, you become hyperaware of everything you’re putting in it. I cut down on the processed food, I very rarely ever eat fast food, cut down my alcohol intake aggressively, and thoroughly enjoy finding new foods/recipes that keep the “healthy” part of eating also very delicious. This might seem a little crazy, but when you’re counting calories/macros, you eat your food with less guilt. No one will ever rip my donuts away from me, but I know that if I have a donut for breakfast, I’m enjoying it GUILT FREE, yet working around it for the rest of the day. I don’t call these meals cheat meals because I’m not cheating anything. Some days, I give my body more nutrients than others, and that is okay.

What life and/or fitness goals are you working towards? 

Life/fitness goals are all the same for me: I’m trying to live forever, and will be sculpting my body to do just that. I want to be the best and healthiest version of myself. I enjoy both my jobs as a full time Graphic Designer for Garrett Popcorn, and as a trainer at Fit Results. I enjoy hanging out with friends, going to concerts, and doing things that make me so happy to be alive. I strive to continue this amazing balance I have created for myself, alongside people who have the same goals as I do. There is nothing more empowering than that.

What is your number one fitness tip? 

Number one fitness tip: This is a marathon, not a sprint. You will never see overnight results, and that should not discourage you. Fall in love with this process, get addicted to it, and let it help you discover how far you can push your body. Be selfish with your body: it’s necessary to put your needs first, and it’s okay to say NO. Food, alcohol, etc will always be there for you to enjoy, but your body needs you NOW. Adopt it as your lifestyle, and stay consistent. It’s also VERY okay to have bad days. We are all human at the end of the day.

Finish this sentence: Fit Results is…

Fit results is the greatest thing to ever happen to me. I have so many lifelong friends that have practically turned into my family. Fit results is a place of empowerment that can take you far if you let it.

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Trainer Spotlight: Michelle Isern

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Why did you want to become a trainer?

I realized that exercising was something that I was very passionate about. It’s truly remarkable what hard work and discipline can do for you. I felt that a balanced work-out schedule made me a more well-rounded and happier person and that is something that should be shared, promoted and instilled in others. That passion and the desire to help others achieve their wellness and fitness goals pushed me out of my comfort zone and onto trainer territory. I’m still learning, but so far, this has been one of the most rewarding experiences. The feeling of having a client tell me what a great class I lead, or that they’re sore, can’t be topped.

If you really knew me you would know that… 

I’m from Peru! Spanish is my first language. Shakira is my queen, her hips don’t lie. I love traveling, going on adventures and exploring. I recently got married and he’s FINALLY a Fit Results member!

Describe your favorite workout…

If you know me you also know that I LOVE working on my core, always have and always will. You use your core muscles in pretty much everything you do so, it’s important to keep that part of our bodies very strong, plus they’re great to look at ;-). My favorite workout to do myself would be Tabata Abs. I combine a bit of stability exercises with lower abdominals as well as crunch-like exercises. I love feeling them burn, that’s how I know it’s working! I also like adding some lunges, squats and KB swings. If done correctly, these “leg” moves will give your core a great workout too!

4. How would you describe your diet and nutrition?

I don’t really believe in “dieting” or starving your body of something it wants/needs. I believe in giving my body what it craves, in moderation. It just so happens that my cravings consist of lots of greens, veggies, lean proteins and the occasional sweet (or maybe more than occasional). I try to keep my diet low in carbs and sugars as well but I have always been a sweet tooth, which makes it hard. I eat very healthy during the week, avoiding heavy carbs and sweets, but once the weekend comes I allow myself to have dessert, eat out, have a drink, live a little!

What life and/or fitness goals are you working towards? 

Consistency and balance. Too much of one thing, repetitively, can get boring, even if you’re getting creative with your workouts. There’s times in life when I don’t want to do anything (winter in Chicago) and it’s easy to cancel class, lay on the couch, and plain and simple: CHILL. It is more than OK to take days off, but it’s also necessary to stay consistent and motivated. Over the past couple of years my workout ethic has gotten better and better and I don’t want to lose than momentum. However, I also need to feel better about going on vacation, eating that pizza and letting go!

In terms of my overall fitness and body, I’d like to start working harder on my legs and glutes. My legs have come a long way already but they’re definitely my biggest opportunity for improvement.

What is your number one fitness tip? 

Don’t rush. Good form is more important than rushing through the exercise. If you’re not doing it right, you’re not doing yourself any favors.

Also, make friends! Having a fitness buddy who shares your passion for fitness and wellness really helps keeping you motivated :-)

Finish this sentence: Fit Results is…

Fam.

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Resolution and Summer Bodies

Resolutions and Summer Bodies

Setting Resolutions at the end of a calendar year or beginning thereof can be a double edge sword. A fitness goal that may work for one doesn’t necessarily for the next person. On the contrary making big changes to someone’s lifestyle can cause discouragement and lose motivation in the end.

Setting Goals. Start setting small attainable goals that can surely be reached. Being patient and consistent will get you there. Ambitious goals that are not realistic will be an entrapment to your success.

The first step is always the hardest step to take which is starting now. Don’t think about it, just do it! If it’s Wednesday don’t start Monday. Start there and then or next day. Make small changes to your nutrition. If you drink soda, eat, sweets, or too many carbs etc… Start with one. The one you love the most. Reduce the amount you intake daily and continue to reduce the amount every couple of days or weekly. Whatever is easiest for you to maintain. It’s all about maintaining the lifestyle without just giving up saying “it’s too strict or difficult.” Don’t make drastic changes like fasting or those unsustainable diets like a “all juicing.” Small steps…. remember! You got this.

Accountability. Surround yourself with like-minded individuals that will keep you motivated as you will uplift one another when motivation lacks in anyone. The camaraderie involved in fitness classes with those that hold you accountable will create a bond like no other. A fitness family is not one that lives in the gym, it lives everywhere you go. The mental toughness you push through together doesn’t end in the gym. You learn to apply it in your average daily living. At work, with friends, family and life events. In the end you will hopefully create change in your family too.

Pictured: Fit Results Gym in the Southloop Rated #1 in Chicago

Fit Results Chicago Gym BootCamp Southloop

Setting Goals. Set goals and start making small changes until it becomes a habit. Instead of making resolutions just think about a goal you wish to reach. Start by taking small steps that will ultimately get you to that fitness goal or whatever it may be you’re trying to attain.

Summer bodies and health are not made at the end of a calendar year. They’re made and maintained all year around. Everyone is guilty of procrastinating to some degree. What matters is jumping back on the bandwagon and continuing your journey. We have all fallen down, and may fall again. A great community is going to lift you back up and not leave you on the ground. That’s because your goals do matter.

Click link below: Chicago’s abc7 News touches on fitness and goals for the summer. How too much of something can be bad. It’s all about balance. Summer is not only about rooftop parties and cookouts.

abc7 News Chicago Summer Body

As summer winds down goal setting is not dead. Set the bar high and mark the small steps you need to take, join that community or workout buddy. The camaraderie that will build your mental toughness, make you stronger, leaner and the better version of yourself. Make yourself a priority as nobody else will do it for you.

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Hydration for Fitness Goals

Got Water?
Staying Hydrated While Working Out During the Summer Months
Summertime heat is right around the corner and staying active indoors, or outdoors can
pose a challenge if you are not properly hydrated. Warmer temperatures are an invitation
for people to venture more frequently outdoors, so if you are maintaining your fitness
lifestyle, it is extremely essential to drink enough water to replace loss fluids.
Water is an important element for life and essential for your body to function. Water helps
to regulate your body temperature, lubricate your joints, and aids in transporting nutrients
and waste throughout and out of your body.
The challenge to accessing your water intake is understanding how much water is enough,
and being aware of the signs of dehydration. Proper hydration or a lack thereof can make or
break a good workout and fitness goals. Knowing these symptoms will help you to ward off dehydration, so
you want to be aware of following signs of dehydration:
– Thirst
– Dizziness
– Confusion
– Fatigue
– Dry skin and/or mouth
– Decreased urination
– Increased heart rate

 

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A note of caution to be aware of are the rare cases where the opposite of dehydration can
occur, which is overhydration or Hyponatremia. This condition takes place when too much
water dilutes the electrolytes in your body. Overhydration is just as dangerous as
dehydration and can have very serious physical consequences and even lead to death.
A few basic recommendations to staying hydrated is to drink at least 64 ounces of water
per day, limit your coffee, alcohol and sugary beverage intake and make it a habit to drink
water prior, during and after your workouts to help replace the fluids lost. The amount of
water you intake will also vary depending on how much sweat your body excretes. If you
plan to increase your water intake, increase it gradually as to not throw off your body’s
electrolyte balance. A regular and steady intake of water and listening to your body will help
maintain a proper level of hydration. However, if you are a visual learner like me, checking
the color of your urine is beneficial in figuring out whether you are properly hydrated, or dehydrated.
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Viewing the chart above, you want to make sure you stay within the lighter shaded colors.
Clear urine is an indicator you may be drinking too much water so be sure to keep this in
mind and monitor the output of fluids.
Unfortunately, there is no magic number of cups of water a person should drink daily, only
recommendations. Though people should aim to drink at least 64 ounces per day, the
National Academies of Sciences, Engineering and Medicine recommend the following water
intake based on gender:
Men – 15.5 cups of water per day
Women – 11.5 cups of water per day
Everyone is different, which means needs will also be different. If you fall above or below
the recommended baseline yet appear to be properly hydrated and feel well, you should be
fine. Recommendations always change and will continue to do so because no one knows for
certain how much water is enough for our bodies. Remember when drinking 8 cups of water
per day was the rule of thumb? Even that has since changed. If you are like me still
struggling to get those 8 cups of water in per day, below is a list of ways to increase your
water intake without feeling completely overwhelmed.
Creative ways to increase your water intake:
1. Drink a glass of water as soon as you wake-up
2. Add fresh lemons or fruit to your water bottle
3. Set reminders on your calendar at work or phone to drink water throughout the day
4. Drink a glass of water after each bathroom break
5. Drink a glass of water before every meal
6. Keep a gallon of water with you at all times
7. Select sparkling/mineral waters over sodas
8. Use an app to track your water intake (Water Logged for iPhone; Water Your Body
for the Android)
9. Start a water challenge with your friends or family
10. Eat more water rich foods (cucumber, watermelon, grapefruit and zucchini)
11. For each glass of wine, drink a glass of water
12. Mark your water bottle for tracking with fun motivational sayings
13. Drink through a straw
14. Drink herbal tea with no sweetener
15. Drink hot water with lemon before bedtime
16. Keep a bottle of water at your bedside for nighttime sips
Without doubt, staying active and hydrated during the summer months are important but
the same notes of caution should be taken in the colder months. Ironically, the colder
winter months can also deplete the body of its necessary fluids, so try adopting these tips all
year long and DRINK UP!
If you have concerns or questions regarding your water intake and how much is required
for you, always check with your Primary Care physician.
Cheers!

Christie R. Edwards, MPH
Fit Results Ambassador