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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

Before/After

It’s Gonna Be May – “Fitness Lifestyle”

My Lifestyle Experience I share as follows:

    As Justin Timberlake so eloquently stated back in 2000, “It’s gonna be May.” For this reason, among others, I have to confess that May is quite possibly my favorite month of the year. As a kindergarten teacher, May represents the near completion of another long, but beautiful academic school year. I love May because it is a time to reflect on my own growth as a teacher, but also a time to step back and stand in awe of how much my little nuggets have grown over the last 9 months. While I am always reflecting and have become fond of being a journal writer over the years, I find myself being more introspective during this month. This May, not only will I find myself reflecting upon the school year, but also my five year journey in Chicago, particularly the last year and a half here at Fit-Results. As my time winds down here in Chicago, I’ve been taking stock of everything that I’ve learned while being here.

    I started Fit-Results in November of 2016. I always have a few students whose first year of school will be with me and my classroom. You can feel their excitement ooze through their pores, but also can feel their anxiety and nerves as they are not sure what this whole school thing is about. I, too, felt that way as I started my fitness journey with Paul doing personal training sessions. I was excited to start my journey of healthy living, but was nervous that I wasn’t up for the challenge or that I would fail. I remember my first few classes. There’s no other way to say that they were difficult, challenging, and exhausting. I wanted to quit and I always left the workouts feeling defeated.  I remember watching the clock ever so slowly, wondering why I was doing this. Thanks to Paul’s wisdom, encouragement, and cheers, I pushed through the initial few weeks of classes, and while the classes never got easier, I got stronger and became more confident in my ability to do the exercises and complete the workout. I wouldn’t be where I am today without Paul’s guidance during the first few months of my fitness journey.

    I finished my personal training sessions with Paul, and transitioned to fitness group classes in February. It’s at that point where my paradigm of working out changed from something that I didn’t want to do, to viewing exercise as a way to better myself on a daily basis. I only have Lou, Paul, and the 5AM crew for my change in mindset. It was also at this point in my training, that I finally realized that there is no “perfect body.” As someone who has struggled immensely with self-esteem issues, this was a big leap forward for me. The more I worked out with everyone and listened to the trainers, the more I became focused on being stronger and better than the day before, rather than focused on what my body looked like. While I can’t say I enjoy doing the workouts, the enormous feeling of accomplishment at the end of each workout kept me coming back.

    I was able to celebrate all of my successes at Fit-Results when I crossed the finish line at the 2017 Chicago Marathon. To me, crossing that line (four hours and sixteen minutes later) was a tangible sign of how much Fit Results changed and transformed my life. Never in a million years did I ever think I had it in me to run and finish a marathon and live to tell the tale. But Lou and everyone else cheered me along and never stopped believing in me. I can’t tell you how many texts I got during the race from people at the gym encouraging me and telling me to never give up. Many friends from the gym found me at various points of the course. Their presence was always that little extra boost that I needed to get me to the next mile. In a sense, the marathon represented the best of what Fit-Results has to offer. If you’re willing to work out and put in the work, you’ll be able to do things you never imagined and that is only possible because of the tight-knit community we have. The community we have is something truly special and makes Fit-Results what it is.

    As I leave Fit-Results, I leave a truly transformed person, but more than just physically. Yes, I can celebrate the changes in my body that I have seen over the last year and a half. But, more importantly, I’ve changed in so many ways that the human eye can’t see. I’m more confident, have a healthier body image, and my motivation to workout and eat healthy stems from a desire to be the best person that I can be for my family, friends, and students. So, thank you Justin Timberlake for always taking the time to remind me that “it’s gonna be May.” More importantly, thank you Lou and everyone at Fit-Results who have truly made me the person that I am today. I’ll leave this gym stronger than when I started. But I’ll also leave this gym a little more wiser, kinder, and with countless new friends who have shown me unconditional love and support over the past year and a half. For that, I am forever grateful for Fit-Results.

 

Ryan G.                                                                                                                                                                          (See Before/After Pics below)

 

Before/After

Before/After

Fit Results Chicago Gym BootCamp Southloop

THE IMPORTANCE OF TRAINING SHOES

Fit Results Chicago Gym BootCamp Southloop

THE IMPORTANCE OF TRAINING SHOES

No matter what kind of athlete you are, everything starts with your feet. So of course, everything starts with having THE RIGHT SHOES on your feet. And no matter what class you’re taking at Fit-Results–a bootcamp, triple 20, strength training, etc– we highly recommend all of our athletes wear training shoes when working out at the gym. Almost all of our classes include both functional strength training and dynamic movements that work on your strength, agility, and endurance, so we want to make sure you can go hard in your workouts while staying injury free.

Let’s dive a bit deeper into why training shoes are so important.

STABILITY

Whether pressing something over head, deadlifting a barbell off the ground, or even doing dynamic bodyweight movements and agility work, you have to be fully stable in order to perform safely and effectively. As opposed to most running shoes, training shoes are designed with a smaller heel-to-toe drop in order to have more stability in your ankle. Training shoes are also designed to give you more stability when doing lateral movements such as side lunges, skaters, suicide turn-arounds, and lateral hops so that your foot doesn’t shift when executing the movement. Both the smaller heel drop in the sole along with specific design choices in the upper of the shoe contribute to you not rolling an ankle or slipping out of the shoe when working out.

PERFORMANCE

Stability and Performance go hand in hand. If you’re consistently worried about not being locked into your shoe, you’re not going to perform at your highest level. But when we talk about performance and how your training shoe plays a large role in that, we’re talking about how effectively and efficiently you perform certain exercises. Training shoes are designed with a thinner, more minimal sole. Closer contact with the ground means more power transfer between your body and the ground. For example, if you were to perform a squat or deadlift using a thick-soled running shoe, as you press into the ground you would lose energy in the compression of the sole. With training shoes, you feel more connected with the ground and are able to “drive through” the lift more efficiently. If you’ve ever seen someone take off their shoes and perform certain lifts barefoot, this is because they feel stronger and more stable doing so rather than using the specific shoes they currently have on.

WHAT SHOES DO WE USE?

OUR TRAINING SHOE REVIEW OF THE REEBOK NANO 8 and NIKE METCON 4
Nike Metcon 4 Reebok Nano 8 Review

ALMOST any shoe brand creates a specific “cross training” or “training” line of shoes,  so if you’re faithful to a specific brand, just go to the store and start asking some questions about what training shoes are available. If you’re looking for a recommendation, Coach Lou Santana and Coach Paul Tadalan have had years of experience with the Reebok Nano and The Nike Metcon, respectively. So when Reebok launched the Reebok Nano 8 and Nike released the Nike Metcon 4 at roughly the same time, they both had to pick up the shoes and do a review on them! Here are a couple videos of them hanging out, training in the Nano 8 and Metcon 4, talking about the importance of training shoes and what to look for, and their training shoe review of the Nano 8 and Metcon 4.

Training in Reebok Nano 8 vs Nike Metcon 4 Shoe Review (part 1)

 

Training in Reebok Nano 8 vs Nike Metcon 4 Shoe Review (part 2)

 

As you can see, these two love talking about shoes just as much as they love working out! Overall, the Reebok Nano 8 and the Nike Metcon 4 have great updates to their latest releases. You can lift, run, jump, and cut in these shoes, making them pretty versatile footwear. And you’ll see these two shoes being worn by a lot of our members who come through the gym because they’re both solid weightlifting and cross training shoes. But even with both of these brands, they make slightly different types of training shoes that serve slightly different purposes; and like we said- there are so many other brands out there with their own training shoes.  We don’t care which one you get, we just care about you having the “right” shoes on! Training shoes! If you have any questions about the importance of training shoes, or our review on the Nike Metcon or Reebok Nano, jut ask one of the coaches.

Now let’s get some training in!

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February Fitness Goals ‘Triathlon’

Loni I AMCHICAGOFIT

Tips for your first Triathlon

As I embark on the last two months until my first Olympic triathlon, I’d like to share 5 things I’ve learned so far.

#1 Surround yourself with supportive people

One of the most important things I’ve learned on my fitness journey is that you must surround yourself with supportive peeps. There will be day’s when you feel like you are not good enough. Your run will be too slow, your swim too challenging and your biking ridiculously tiring. But it’s the people around you who will keep you going. I’ve called friends crying my eyes out and complained to my trainer and gym mates that I just couldn’t do it. But they NEVER let me leave them without pumping me full of confidence and assurance.

#2 You’re going to drop mad cash.

Ok maybe not MAD cash, but you’re going to have to dig in your pockets, especially if you’re starting from scratch. I myself had no idea all the things I would need. Swim coaching, a bike, TWO gym memberships, swim gear, running gear, cycling shoes…the list continues. With all new fitness endeavors a little green will be spent. I recommend being frugal, but not cheap. It’s best not to cut corners when training. If you need it BUY it. I was using a friends old cycling shoes for the first half of my training, but my new shoes (that fit me properly) made my ride so much smoother and easier.

#3 Get proper training in your weaker areas

I had absolutely no swimming skills at the start of my training as other areas of fitnesss, so I found a swim coach who I now see Mondays and Wednesdays, and thank GOD for her. I can now swim laps and come race day I will be able to keep up and finish. A good Tri friend of mine was having difficulties running (knee pain, form, enjoyment) so she sought out a coach. She recently PR’ed at a 9 minute mile and is improving every week. Whatever your weakness, seek help.

#4 Research Research Research

If there is something you don’t know RESEARCH. Google..YouTube…your local library..Tri friends. I’ve watched countless videos on Swim and biking form, and read several triathlon training books. I’ve pestered Triathlete friends and coaches with NO shame. The information is out there waiting for you.

#5 Be Patient with yourself

I must admit, I’m pretty hard on myself. However, when training you MUST be patient and most of all KIND. Nothing great happens over night. Triathlons are all about endurance and it takes time to build that endurance. So don’t sweat it, you’ll get there.

At the end of the day, this is your first Triathlon. Don’t be concerned with time…FOCUS on finishing. Well, at least that’s where I’m placing all my energy and focus. I know as soon as my foot hits the finish line every struggle and dollar spent will be worth it and I hope it’s the same for you.

Laters, Loni H.

GroupBlog

New Year Resolutions

 

GroupBlog

 

Out with the old and in with the new! Well that is unless some of the old means keeping some of the positive habits that you picked up during the year.  Usually the start of a new year tends to bring a lot of excitement but also some anxiety because there are new expectations.  Some see the New Year as the catalyst that should cause change towards a better year but that isn’t always the case.  For those who see the New Year and resolutions as stressful, you’re not alone.  But that doesn’t mean you should continue to stress, there are ways that you can tackle those goals and achievements without them overtaking your life!

 

Whether the goals are big or small, we can’t complete them all at the same time. Here are a few ways to keep you excited and on track towards achieving your goals:

 

 

 

 

 

Visionboardblog

Photo credit: talktoingrid.com

 

 

Vision Board Parties

Many of us have heard about vision boards – and how they can help you visualize your goals. You can read more about vision boards at: asweatlife.com  Growing up, my swim coaches used to have us visualize our races and picture ourselves during the events.  An article in Business Insider states that visualization is about creating a “lifelike experience that your body believes it could be real.”  The same with the vision board, it is about attaching feelings and emotions to what is being placed on the board.  It can be about things you would like to achieve or something you want to work on about yourself.  Plus making it a party with friends makes it a fun event and something that will remind you of your goals throughout the year.

 

Have accountability buddies/Support system

Whether it’s your family, your friends or your gym, don’t forget that having a support system is important.  Yes, we can all achieve our goals on our own, but it’s an awesome feeling to be able to share our successes with others we love and care about.  Other times when we struggle to make it to the gym or need someone to practice a speech on, we can have a buddy to help keep us accountable.  Then if we cancel or don’t follow through, we know there is someone else counting on us.  It’s hard but it makes our goals more attainable and closer to reach.

 

 

 

 

Make the time for your goals – planner or phone calendar

I know I am guilty of this, of saying “Oh I’m going to go to the gym tomorrow” or “I’ll do my long run Sunday and my other run on Friday” and then just forget about them.  One way that has helped me is to write things down somewhere I can see often.  Or an alarm.  I do enjoy paper planners and decorating dates with different colors, which means I get to see what I have planned for a while in advance.  Other friends love the calendar reminders on their phone.  I now use both and it helps to keep me on track.  It might seem simple but it is effective.

 

 CalendarBlog

 

 

 

Set short-term goals

Sure, it would be great to get through all of our goals at the same time, but is that really realistic?  Sometimes some of our goals are much too big that when we don’t reach them, we feel like we have failed.  I have done that in the past.  I tried to go for a marathon time that was much too fast for me and I felt like a failure.  What I failed to notice were the milestones that I had completed.  I had done my longest run, and a 20 miler before that.  I had done speed work. Don’t let the end goal be the be-all end-all, but instead set smaller goals that will get you closer to the finish line.  You can celebrate and appreciate each small achievement and feel proud of yourself.

 

The New Year should be a time to reminisce on what we accomplished the past year and also to set some new resolutions.  It can also be about working on the ones we missed last year.  Not everyone likes the term “New Year’s resolutions,” and you don’t have to call it that.  You can look at them as your everyday goals.  There is no right or wrong way to go about doing something.  Each person will go at their own pace and will have different goals they want to achieve but no matter what, we are here for you and to celebrate each milestone.  And if you’re looking for a buddy to go for a run or a swim, count me in, I’m always up for a good training. Let’s start the year off great!

 

Nimbe Juarez

Fit Results Ambassador

Juarezn17@gmail.com