Shifting to New

As we collectively turn the page on our lives, many of us have looming resolutions that we have every intention of undertaking. Some of us have the same pressing concern or goal that we had last year; for others this may be the first time that a New Year's Resolution will be more than lip service at a party. Or maybe you are just about to try something new. Whatever the case may be: if you want to be successful, there are a few things you might want to consider.

A new endeavor or switch-up in your routine is going to take some extra time at first. Try to give yourself a few extra minutes throughout the day to account for unexpected details. This could be anything from taking the stairs instead of the elevator to increase leg strength or following a slight detour on your way to work to avoid the temptation at the drive-thru. Any new workout routine might require stretching or relaxation techniques in the evening to reduce soreness and prevent injury.

Consider the things you will need to change to keep you away from the bad habit or reinforce the new one. Maybe you have to switch your morning coffee to a water for a few weeks to help reduce cravings for a sweet breakfast. The television show that you stay awake for could be recorded and watched tomorrow so that it is easier to get up in the morning for a twenty-minute practice.

While some resolutions are very specific and quantified, others are closer to general ideals. For those who want to be healthier, eat better, or get in shape; the puzzle is in how to go about it and how to stick with it. For this type of resolution, the best results come from a strategy of gradual shifts in behavior and regular, moderate increases in the difficulty of the challenge. For example, if you want to eat better, start with taking out the single worst thing in your diet and replacing it with a healthier substitute. If you want to run a marathon, start by consistently running a mile three times a week. When the changes that have been made become part of your routine, you are ready to take the next step in the right direction.

Finally, a simple trick to help you follow through on any resolution is to start on it right away. You do not have to wait. For any big project, the timeline is difficult to predict at the outset. Unless you are very lucky, you will suffer from setbacks and be delayed by unforeseen obstacles. The sooner that behavior becomes routine, the more likely that it will stick with you and set the stage for the success and lasting change that is so very hard for so many.

Functional Movement Training

The exercises that you undertake every time you work out are more than just chores that help to burn calories or build muscle. They are the basic movements that, when combined, allow you to perform every complex task which you are capable of. Each repetition reinforces the duration, intensity and sequencing of muscle contractions and relaxations within the nervous system for that movement pattern. Your nervous system is continually relearning movement patterns via feedback from its sensory receptors. Proper movement patterns are vital for optimal efficiency and maintaining full range of motion and joint health.

Correct movement patterns can be overwritten for any number of reasons. Poor postural habits and improper motions can rewrite the movement pattern gradually so that proper patterns from childhood are replaced in adulthood. Physical trauma from sports and accidents involving an impact or fall are beyond control but often result in a replaced movement pattern. Overworked muscles from the workplace or the gym can become so much stronger than their respective counterparts that they fire inappropriately or unnecessarily. When a movement pattern becomes detrimental to the overall health of the individual, it becomes a dysfunction.


A movement dysfunction is the incorrect engagement of one or more muscles within the body that results in a harmful or less efficient movement pattern. Dysfunctional movement patterns lead to imbalanced muscles and increased friction on joints and connective tissues. Over time, the improper joint mechanics and poorly balanced muscle pairings of dysfunctional movement patterns will pull the skeletal system out of structural alignment. This can result in loss of capability, poor posture, joint stiffness, discomfort, or pain. Improper movements are unhealthy regardless of whether they are isolated events or repeated regularly during any activity or exercise program.

The hallmark of Functional Movement Training is that it is focused on training the body to better perform the motions that carry it throughout life. Exercises that challenge the whole body force major muscle groups to work together and maintain both strength and flexibility. The practice of proper movement patterns builds awareness, coordination and control. The primary goal of FMT is to regain the ease of motion that comes from neuromuscular efficiency and proper joint mechanics. The principle benefits are improved performance and reduced internal friction on joints that must last a lifetime. Better balance, greater flexibility, and increased core strength and stability are just a few of the additional benefits of Functional Movement Training.


Functional Movement Training
exercise progressions focusing on dynamic exercise to retain and
improve the efficiency and technique of movement systems


The Benefits
-movement efficiency (ease of motion)
-increased strength
-improved performance
-reduced tissue degradation/inflamation

A Different Kind of Thanks

This Thursday was the Thanksgiving holiday here in the United States. It is quite possibly my favorite holiday, being completely centered on family, friends, and an amazing meal. Most importantly, the holiday reminds us to appreciate the things we have, when so often in our culture the emphasis is on the things we want.

I love what I do for a living. As a personal trainer, not only do I get to take part in helping people transform themselves and regain their confidence; but I am also consistently reminded about how precious our bodies and abilities are. So whether your Thanksgiving holiday is over, or even if you do not count that among the holidays that you celebrate, be thankful for the ease of movement that you have.

Take the time to say thank you to your body by practicing those movements. Take it through its full ranges of motion. Focus on doing the things that you want to be able to do later in life. Many of my clients are initially motivated by an illness or the results from a medical exam, and are frustrated in the beginning of their new fitness routine due to the difficulty they have with basic movement skills. Months later, as the reprogrammed movement patterns become ingrained; they begin to not only appreciate the confidence they have, but also to appreciate that the practice itself is the key to retaining those abilities.

The primary emphasis of your thankful practice should always be functional movement. The ability to move correctly and without pain will allow you to practice as often as the demands of your schedule allow and your goals require. Incorrect, or dysfunctional, movement increases the risk of injury and leads to a cumulative injury cycle that will be a painful obstacle that you may not be able to overcome.

Pain is your body's way of communicating with you. It is a warning that you are performing the movement incorrectly. A knowledgeable personal trainer, chiropractor, or physical therapist can help you discover and correct whatever movement dysfunction that is causing the pain. If you are doing this for the first time, consult your medical professional before you begin. Start slow enough that you can register any pain (which is very different than fatigue or burn) within a movement.

Finding a Balance: The Other Side

Greetings! Today we continue with the Finding a Balance series; specifically, we will cover cover balance as it pertains to the left and right sides of the body. When you were a child you learned if you were a "righty" or a "lefty". Whether you started by throwing a ball or trying to hit one, the focus and attention you've showered on your "better half" has had a lasting impact on how you move through the world. You've probably done a good amount of things with your dominant hand that you've never even attempted with the other.

I would like to encourage you to end your one-sided relationship.. with your body. Let both halves have some fun. The extra coordination and strength might come in handy. The practice itself will challenge your brain and refine the efficiency of movement and kinesthetic awareness of both sides of your body. It is something you can practice every day, and here is how to do it.

Start by paying attention to the things you do on a consistent basis. Brushing your teeth. Unlocking and opening the door. Carrying a bag on your shoulder. Stepping over a curb. Stirring with a spoon. Twisting a bottle cap. Taking a drink. More likely than not, you will find that you tend to use the same hand or foot every time.

Step two is as simple as step one. Start to use the other side of your body. Begin with the same regularly occurring routines. For prolonged actions such as brushing your teeth or hair, switch back and forth between your dominant and weaker hands. As you alternate from the more-practiced side to the less-used side, notice the subtle differences that your dominant side has adopted to make the movement more fluid and efficient. Do your best to adopt these motor skills with your off-hand.

4 REASONS TO SWITCH SIDES

-benefits the nervous system as well

         as the musculature of the body

-trains the motor cortex of the brain

-improves balance

-increases capability

For quick actions such as unlocking a door, alternate every time or alternate every other day. As the body adapts to using both sides, try attempting more complex and less often used movements. Try switching sides when cleaning or doing yard/garden work. Switch from side to side if you have to shovel this winter. The goal is to make both sides equally skilled at gross motions, and increase neuromuscular strength and coordination of your less-used half. It will feel a bit awkward at first, but this feeling will dissipate as you continue to ask more of your "off"-hand.

IT IS VERY IMPORTANT THAT YOU DO NOT UNDERTAKE DANGEROUS TASKS WHILE PRACTICING WITH YOUR OFF HAND. Let common sense be your guide. You can stir and mix with either hand while cooking, but you should not use your off-hand for cutting and chopping with a sharp knife. Do not use your off hand when working with hot oils. The same goes for construction and carpentry. Sand something to refinish it with both hands, but do not use power tools with the side that has less coordination. There is no going back from some mistakes, and the purpose of practice is to improve. Remember that there is always a risk versus reward; and certain types of training are dangerous and not practical.

Shake It Up

There may be a time when you fall off. When, no matter how consistent you have been, it is suddenly a struggle to get up and go. The enjoyment goes away, and the reasons to move are less convincing than the comfort that comes from the couch. I am not talking about a day here or a day there; I am talking about a stretch that lasts weeks or even months. Every day you take off makes your goals that much harder to achieve, and you know it. But that still does not provide the motivation to get going. When that happens, you will have found yourself in a rut.

We often limit our conception of what exercise can be, instead of looking at it simply as the opportunity to practice and improve. If a workout has become so routine that it can be done on auto-pilot, the benefits to your nervous system are greatly reduced. That is an acceptable trade-off if the pleasure derived from the routine keeps you on track. However, if you are not enjoying your practice, why stick with that particular workout?

You can continue on and hope that the feeling dissipates. It will, over time. If you are an exceptionally strong-willed individual, you may be able to keep it up and grind straight through. It will not be pleasant or fun, but it is doable. If you are not fortunate enough to be so strong-willed, your options are limited. If you believe what I believe, that movement is the key to health; then you cannot quit. So the only option that remains is to try something new and different.

New is not as easy as we would like. It takes introspection and a re-visitation of your goals and dreams. It might mean a different schedule, especially if you would like to try an activity that has a steep learning curve or special equipment. But that difficulty can reward you with a number of benefits. New movement patterns stimulate both the autonomous and central nervous systems, challenging your body to adapt and improve your brain's capability to control motor functions. These benefits are in addition to the excitement that comes from a new situation.

While any change will break up the monotony, the best additions to your practice are those that move you closer to either your immediate or distant goals. If you have a triathlon on your bucket-list, getting back in the pool helps build lean muscle and improves cardiovascular health, as well as helps with any toning or weight-loss goals. A rock-climbing class at a local gym puts you one step closer to the stunning view from the top of a mountain. Martial art improves confidence and works balance, agility, and explosive movement. Yoga improves flexibility, core strength, and proprioception. Either option provides insight into rich cultures and can connect you with like-minded individuals. So if you are having trouble maintaining the drive and intensity of your training, switch things up. Try something new and have a little fun. Your body will thank you for it.

Take the Good from the Bad

We all falter at times. A bad moment does not make a bad day, and a bad day is not the end of the world. Today's blog is going to be short and sweet.

Many of my clients seem to beat themselves up when they make a mistake. Whether it is during an exercise, a meal of their diet program, or even being a few minutes late for an appointment; that mistake consumes their focus. Sometimes they dwell on it, and even use it as a reason to make another mistake (especially when it comes to healthy eating). Going back to the last post, it seems to come from an unrealistic expectation that effort guarantees success.

Today Chicago Fitness Training would like to reinforce the notion that mistakes are okay. They are, in fact, opportunities to learn and grow. Recognize them for what they are and do your best to correct them moving forward. Above all, do not make a mistake into an excuse or reason to stop trying. A single bad moment does not mean failure. Do not give up! Do not enable a momentary weakness by compounding it. The only way to achieve your goals is to keep working at them, especially when they feel more difficult.

Great Expectations

Today I would like to discuss one of the psychological aspects of well-being, your expectations. As a personal trainer, a good amount of time spent during my initial conversation with any prospective client concerns their goals and expectations. While many have a similar goals regarding their training (weight loss, be healthy, gain strength, etc.); I have noticed that there is a wide variety of expectations toward the achievement of those goals, what an exercise program consists of, and what will happen along the way.  


Expectations are your preconceived notions of what is going to occur, and are especially important when you are trying something new. This is because your expectations will be the only basis of comparison for the new experience. These preconceptions cannot be helped, but they can be tempered, and they will most likely change throughout the process. The more misconceived they are, the more difficult the psychological adjustment will be, and the harder it will be to remain dedicated.

The pitfall of misconceived expectations is that they can lead to let downs and the acceptance of failure. I have stopped counting how many times that I have heard someone tell me that they do not do something because they are not good at it; or even worse, that they cannot do it. More often than not, that individual lost the battle that they had with their expectations. They went in thinking it would be easy, or that it would take a specific amount of time. When they found out they were wrong, they gave up. It happens more than you think. For the record, you will probably be pretty bad at something when you first try it. I cannot guarantee that you will be able to master it, but I can guarantee that you will not get any better if you give up.

I am not going to go so far as to say that you can do anything if you try hard enough. That is actually another unrealistic expectation. We all have limits that we will never overcome, regardless of our efforts, mindset, or training technique. There are other unrealistic expectations which many of us seem to share, and are to be avoided if at all possible. Do not expect something to be easy because someone else seems to do it with ease. More often than not, that ease has come from years of dedication and practice. Furthermore, do not expect to be able to do something just because someone else is capable of it.

Expectations are the balance of hopes and self-awareness. Keep an open mind if you want your expectations to be great. Temper them with the reality of the situation, distinguish them from hopes and dreams, and allow them to change as you become educated by experience. A good personal trainer can train you for a marathon, but no program will make an average joe into an olympic medalist in six months. Make sure to differentiate between goals and deadlines. If you have spent the last five years sitting on the couch and eating without self-control, a three-month diet plan will not give you a perfect beach body, regardless of how quickly your vacation is coming up.

When it comes to physical adaptation, there will be setbacks and plateaus to fight through; and there will be bad days when you seem to regress. Make the best of it, and keep pushing yourself. Each challenge that you overcome will make you stronger, better able to take on the next obstacle that comes along, and closer to your goals.

The Struggle Within

One of our greatest strengths is our ability to adapt to the demands of life. This adaptability is one reason for our long period of development (considering that many mammals are mature within their first two years of life). It allows us to be better at anything that we do regularly, especially the things that we do from childhood on. Over time, the nervous system learns which postures and movement patterns that we use most often, and slowly changes the body to better perform these actions through a cyclical process of destruction and creation at the cellular level.  Those constant pressures shape us as we move through our lives, and take a toll on our bodies as we age.

As is so often the case, our advantage comes with a drawback. While our ability to adapt makes us more efficient and better at any task that we regularly undertake, the nervous system that is responsible for this process makes no distinction between beneficial and detrimental adaptations. So while it becomes easier to do the task at hand, the adaptation that makes it easier may eventually cause discomfort or movement dysfunction. For example, the forward neck and rounded shoulder posture that develops in those that spend years sitting for extended periods may eventually lead to shoulder, back, or neck pain if left imbalanced (this is called an upper-cross syndrome in physical therapy and corrective exercise).

Regular exercise helps to keep the skeletal muscles balanced and supportive. Dedication to a functional movement program will stave off postural distortion; those that already suffer from muscular imbalance can improve their posture and even retrain their nervous systems to replace a poor habit with a healthy habit with a corrective exercise program. While you will improve the most under the guidance of a professional trained in corrective exercise techniques, there are steps that can be taken even if you do not have a physical therapist or personal trainer.

Consciously strive to improve your habits. First, be aware of your posture and body positioning. You will not be able to fix your posture until you gain awareness of when it is incorrect. Try to sit with both feet flat on the ground and both hips supporting the upper body's weight. Your body is a chain, so every part, from the ground up, that is out of place will make it harder to maintain correct posture. If you regularly carry a bag or backpack on your shoulder, or hold a phone to your ear for an extended amount of time, try to alternate carrying the weight on each side of your body. Finally, use visual feedback from a friend, coach, or mirror to constantly strive for better posture during all exercise. Every movement is an opportunity to practice proper postural stability and control.

Postural correction is a long and difficult process. Do not get frustrated, remember that it may take years before the skeletal, muscular, and nervous systems are fully reset, just as it took years of improper positioning to create the problem. Make sure to share this with anyone that it may help. To parents and teachers: the easiest problem to fix is one that does not develop, encourage children to maintain proper posture and alignment even though they will not understand its benefits for years to come.

Get to the CORE of the Matter

We all want to look good and be confident in ourselves, and it's no secret that most of us want to be healthy and fit. One of the most prized possessions of the fitness enthusiast is the six pack, eight pack, washboard abs, or whatever you want to call it. Meeting new clients, I hear a colorful assortment of terms describing the less than pleasing results of sedentary living; they refer to their midsection as a spare tire or beer belly, complete with love handles or a muffin top (conversations as a personal trainer are colorful).

You might've tried a few sit ups, realized how difficult it can be, and given up. Maybe you've slaved away, doing crunch after crunch, wondering when you'll get the results that you want. You're possibly trying to rebuild after a pregnancy or surgery. Whether you're on that road right now, or just trying to find the road map, I have some news that might be hard to swallow: It's harder than you think.

Please give me a second to explain. It's more difficult because you are not thinking about the whole picture. Your core consists of everything between your shoulders and your hips. It is the home of your center of gravity, and it is WHERE ALL MOVEMENT BEGINS. Your core is so much more than the single muscle in front that we refer to as a six pack. In addition to movement, it also contains THE MUSCLES THAT ARE USED TO BREATHE. Many aches and pains that you feel, including most lower back pain, come from imbalances and the incorrect engagement of the core musculature. Any core exercise routine needs to address the lower back, sides, and hips, as well as the rectus abdominus, or abs.

Today it's time to get down to business. Chicago Fitness Training is going to outline the progression to the core you want. More importantly, we will give you the map to the core you need to stay functionally sound, perform better, and live free from pain. It is a surprisingly simple progression. The first step is to engage and strengthen the internal and external stabilizers. The basic exercises are plank, bridge, and side plank; where you hold the your body off of the ground with your elbows, hands, or shoulders, and feet. Begin with 20-30 second holds and progress until you can hold each position for two minutes. Once stabilization exercises begin to feel easy, you are ready to move.

Movement, or dynamic exercise, consists of bending, side bending, and twisting. Start by doing a continuous transition between the plank and side plank, then slowly add in some of the tried and true core exercises that we've been doing since gym class (some examples: sit-ups, supine leg raises, good mornings, russian twists). These movements should be performed singularly (Do NOT bend and twist simultaneously at this point in your progression!) Proper stabilization and control of the core should occur during all movements. This means that the internal stabilizers should be engaged (tightened), and that spine should remain properly aligned with movement occurring by properly counterbalancing or folding at the hip joint. Move in a slow and controlled manner. An exercise should only be continued for as long as proper form and stability are maintained before resting or moving on to the next exercise.

How to Be a Time Thief

Regardless of your goals, movement is what keeps you healthy and in shape. Want to tone up an area of your body? Move it more. Want to gain strength? Increase the challenge that you place on it during the movement. Want to lose weight? Burn more calories. These are not secrets held exclusively by a few; they are common knowledge. "I lack the time to exercise," is the excuse that I have heard more than any other; and that is exactly what it is, an excuse. Being healthier, looking better, making things easier, extending the quality of life are all benefits to movement on a consistent basis. Yet because most of us frame it as exercise, we keep that part of life compartmentalized in as small and convenient a box as we can manage.

Today, I would like to suggest that you can break out of that box. You can move every day and keep yourself healthy. You can even do it without trying to take another chunk out of your already busy schedule. Today I am going to teach you to be a time thief. Similar to multi-tasking, stealing time is to take something that you do already and to slightly modify both the action and your mindset for the purpose of accomplishing two things at once.

There are a few that basics that stand out. Park your car a little farther from the entrance when shopping. Take the stairs instead of the elevator whenever it is an option. Take two stairs at a time for a larger range of motion and a greater challenge. Do you have to walk your dog? Make it a cardiovascular workout by walking with good form and a faster pace. Every time you stand up from your computer, you are doing a squat. Focus on the correct form every time you sit and stand, and you will have probably done twenty good squats by the time you are through with your day. That number can increase dramatically if you do five chair squats every time you want to stand while you are at home.

While sitting, spend a few minutes on posture every hour. Your core stabilizers could always be stronger. Stretch, do planks, or push-ups on every commercial break while watching television. Balance and hip rotation exercises are easily added to hair or tooth brushing. The games you play with your kids are another great time to be physically active, if you choose the right games for your level of fitness. Participate in sports with the children; when you actively participate while helping them practice, you'll end up in better shape.

Remember that any additional effort helps to strengthen the body and burn extra calories; but it is only beneficial if you correctly perform the motion. Proper mechanics make things easier, improper mechanics lead to injuries. Any pain or discomfort beyond soreness is your body's attempt to signal that you are using improper mechanics. Pay special attention to the motions that involve any joint that is symptomatic. Fix the motion to get relief from discomfort.

Finally, remember that stealing time is over and above whatever existing practice you already undertake. Do not steal time for more exercise if you are already feeling run down. Definitely do not steal time when the original task requires full concentration or care. What has been covered is just the tip of the iceberg, look at your daily routine with fresh eyes and I am sure you will innovate any number of exercise/task combinations.

Emphasize don't specialize

Hello everyone! I hope your summer is going well. It's been rather pleasant here in Chicago; not too hot, not too cold. It's nice that I haven't had to run first thing in the morning, which I usually end up doing when the heat becomes oppressive. Today I'd like to call attention to a common misstep in the workout world, for which I will use the blanket term of specialization. There are a lot of people that only do one kind of exercise; be it running or walking for distance, power-lifting, swimming, or yoga; to name a few. Regardless of your reason or type of specialization, overemphasis on one type of training will lead to an overall loss of capability and greatly increase the risk of repetitive strain injuries.

When you think about it, this is nothing new. Cross-training has even been around long enough to have received its very own marketing strategies and ad-campaigns (Cross-trainer shoes, Cross-fit gyms, etc.). Yet there are still a large percentage of specialists roaming through gyms, unsure of what to do when you take them off of their favorite machine. Any variation in your training routine will be beneficial; but it is better to be mindful of how you exercise, and choose which components you undertake on a given day to derive the most benefits from your continuing practice.

Let's do a quick review of the different aspects of training. Diet is the proper intake of calories and nutrients to support the body for the demands of life. There is no such thing as a perfect diet. What works best for one person will not necessarily work better for anyone else; there are different metabolic types and food intolerances/allergies, to name just two of the many variables that a registered dietitian must account for. Endurance, whether muscular or cardiovascular, is the ability to sustain movement. Strength is the ability to resist force (gravity, momentum, and inertia). Speed is the ability to move quickly. Power is the applied combination of speed and strength. Flexibility is the ability to move through a full range of motion. Balance is the ability to align opposing forces while maintaining structural integrity and control. Agility is the ability to stop, start, or change the direction of force and momentum.

Now, we can discuss modifications to your current routine. If you already cross-train: Great job, keep it up! Start to consider the components; do they complement each other or are they thrown together in a random manner? (ex. Speed and agility fit well, but if you add power to the mix you can hit a whole other level) For those of you who don't: Leave one of your specialty days alone. Take one day, and only do other forms of training. If you aren't sure what to do, send me an email; or talk to friends or a personal trainer. With the other 2-4 practice days, cut twenty minutes away from your focus and add in functional movements that challenge your body. If you decide to work on flexibility or endurance training, make sure that those get added at the end of the workout. The more dynamic and skilled the movement, the fresher you should be when you practice it.

Examine the Root, Part 2: The Shoe-nundrum

We live in a world where easy choices are few and far between. There are trade-offs and sacrifices that must be made for the things we want and the things we need. Everyone must weigh the costs and the benefits of every decision, even though the entirety of the situation may be difficult or impossible to fathom. One such decision is in what you walk around in. The tragedy of the shoe is that what was originally an invention designed to protect feet from injury, and may now weaken the foot's structure and cause injuries.

I know, it's surprising. Your shoes make a big difference. Pick your shoes based on aesthetics and you might be setting yourself up for a host of long-term problems that you will not be aware of until they have become serious and possibly irreversible. I've said it before: The human body is constantly adapting to the world. Many of us wear shoes for at least half of our adult lives. That percentage increases dramatically if the hours spent asleep are factored out. Yet our shoes are not shaped like our feet; most footwear narrows toward the toes, where the foot itself is widest. That is but one of a number of design flaws, if one looks from the perspective of maintaining foot strength, flexibility, and functionality. So what are we to do? First we must understand how we have gotten to where we are..

A Very Brief History of Modern Footwear
Originally the sandal, which was a protective under-surface with straps securing it to the foot. Then the shoe/boot, when material over the top and rear of the foot was added for increased protection from environmental dangers (cold, animal/insect bites, thorns, sharp rocks). At some point a raised heel was added, which allowed for a resting point in stirrups and more protection for the weight-bearing portion of the foot. Manufacturing processes led to standard sizing, forcing feet to conform to the shape of pre-made shoes. "Innovative" and "fashionable" designs now alter bio-mechanics, placing the foot under unnecessary stress.

There is a three-part strategy to regaining and then maintaining foot functionality.

Begin by assessing the current well-being of your feet. Can you spread your toes? Can you pick up a towel with your foot? Do your feet still have high, flexible arches? If you answer no to any of these questions, your feet are losing strength. Do you have calluses, corns, or bunions? If yes, you have been distributing your weight incorrectly or have ill-fitted footwear. If you have acute pain, see a podiatrist (preferably one that offers/specializes in gait analysis). Next, look at the wear pattern on your shoes. Select a pair, or few pairs, that are well worn. Examine the insoles, which will reveal where your weight is distributed on your foot.  Do you heavily favor one side of each foot? Do your left and right feet have matching wear patterns? Finally, find a safe strip of sidewalk or driveway and walk up and down it a few times. Then remove your shoes and repeat. Do you walk the same way with shoes and without? If not, what changes? Honest self-evaluation is important, but it is even better if you have someone observe you in motion and give you feedback. Of course, the best option is a certified professional.

Eliminate issues before they become problems. That may mean replacing footwear. Find brands and sizes that fit your feet the best, from the perspective of functionality. Are your toes able to spread out for balance in the shoe? You might need to go up in size or to a wide shoe. Gradually reduce the heel-toe drop as you replace your worn-out shoes, especially those that are worn daily. Keep comfortable shoes nearby when dress shoes are worn.

Strengthen and stretch the muscles of the feet and lower leg. Contact Chicago Fitness Training if you'd like a full routine to rehabilitate your feet and ankles. But here are a few good practices and drills that will make everyone better. The only "equipment" you will need is a towel.

Walk barefoot in a safe environment whenever possible.
1. While seated, grip a towel with your toes and lift it, keeping your heel on the ground. Squeeze and hold for two seconds, then release. Repeat twenty repetitions each side.
2. While seated, wrap the towel or a stretchy fabric around the outside of the foot and try to spread the toes. Hold for two seconds and relax, repeating twenty times per side.
3. Balance on one leg and write the alphabet with the free foot. Work on even weight distribution of the supporting leg and foot; feel balanced ball-to-heel, as well as inside and outside.
Repeat all three exercises.

Try to do these exercises 2-3 times per week. If they are difficult in the beginning, reduce the number of repetitions to eight and gradually increase to the target of twenty. When these exercises are easy, begin challenging balance during traditional exercises by standing on one leg (half repetitions on each side, or alternating sets). Keep a hand by a supportive wall or counter if balance is difficult. I keep very few rules when it comes to personal training; NO FALLING is one of them!

Examining your Roots

Hello again! I hope everyone's summer is going well. It was a wonderful Fourth of July here in Chicago. Today we're going to continue with the series, Finding a Balance. Up until this point we have focused on the abstract sense of balance, that of enjoyment and work, and exercise and rest. Now we shall turn our discussion to physical balance, specifically the root of your physical structure and connection point to the ground, the foot.

Your feet and ankles contain one quarter of the bones in your body and are connected by over 30 joints. Considering that each joint has a minimum of two muscles that manipulate it; the foot is a very complex structure. Yet many of us give our feet no more thought than how they look and what to cover them with. Until they hurt, that is. If you've ever experienced foot pain or an injury, suddenly your feet became very important. Whether you recognize it or not, your nervous system understands how important your feet are.

There's an argument going on about your feet, and I think you should know about it. One side believes that the human foot has not fully adapted to walking upright. This lack of adaptation may cause a host of potential problems in the foot - fallen arches, plantar fasciitis, excessive pronation, bone spurs, etc. The more time you spend walking and running, the more likely you end up with one or more of these problems. Their solution is to correct these issues externally with technologically advanced shoes, and custom-made shoe inserts, called orthotics, which will be worn perpetually and replaced every few years. The backup to orthotics, should they fail to correct the issue, is surgery.

The other side argues that the foot itself is not the issue. The injuries and pain that occur are symptoms of misuse and deconditioning. In their view, modern footwear is just as culpable as our sedentary lifestyle is. They say that shoe design and purpose changed with the advent of modern manufacturing and marketing practices. What was once a custom-fitted item has become mass-produced, and therefore ill-fitting for the vast majority. Whereas before there was a flat-bottomed protector of the toes and underside of the foot, there is now a cushioned and heel-raised fashion accessory that encourages harder and harder impacts on bones and joints that have to last a lifetime. Their solution is to lose the shoes. Run and walk barefoot to keep the foot healthy and strong.

Unfortunately, it seems that we can't all get along. The problem is that both sides are partially correct. More accurately, both sides are correct under certain circumstances. The barefoot enthusiasts champion the healthy feet of Kenyan marathoners that never wore shoes as children. But this approach can be dangerous for someone whose only barefoot experiences are in the shower and on the beach. The modernists back up their claims with people suffering from acute and chronic disorders. But this does not help people who still have reasonably strong, functional feet. And it is a bleak outlook for those who are more deconditioned, treating symptoms perpetually without addressing the cause.

It is not practical to run a long-term study to verify or refute either side. So what are we to do? For myself, and for those that I train, I recommend a practical, middle-of-the-road approach. Each of the opposing viewpoints can be beneficial, as well as detrimental, depending upon the specifics of the individual. Most importantly, everyone can benefit from examination and correction of their walking and running form; this will reduce wear and tear, thereby reducing inflammation and giving fresh life to your legs. Everyone should gradually reduce the heel-toe drop as they replace their exercise footwear, which will do wonders for the length-tension relationships of muscles in the feet and lower legs. For those who currently have an issue, orthotics reduce pain and discomfort that would otherwise limit or impede lower body exercise. Make sure you consult a professional to correct movement dysfunctions! For those who have healthy feet, a gradual shift to barefoot exercise will yield great benefits for both balance and lower leg strength and flexibility- BUT ONLY IN A SAFE ENVIRONMENT. Use gym mats or the soft grass of a playing field for everything that is high impact.

More Than Exercise

 We aren't all natural athletes. If we're being honest, most of us aren't. Natural athletes just seem to get it. They have what my old martial art teacher called physical intelligence. The awareness of the body and how to engage it, both at rest and in motion, that makes things look easy. If you've ever watched an amazing play in any sport that looked so effortless that your first thought was "I think that I could do that", then you saw a display of physical intelligence. Some of you might have taken it one step further and tried to reproduce that movement; and realized just how difficult that it was.

We do not remember the difficulty we overcame to stand for the first time. It has been so long since we took our first steps that we have lost touch with the memory of being so unsteady that we might fall down. What we remember is the effortlessness and joy of moving when we were children; and how good it felt to run around and play games. But we spent hours on our first movements, building endurance and strength, learning how to balance, and the timing to put it together. That is what gave us the capability to run around all day. Now that there are other responsibilities in life, we cannot go back to those carefree days of our early childhood (or move the same; some bones are fused together in adults that are jointed as children). But the more skilled we become at moving, the longer we can retain our ability to move freely, gracefully, and without pain.

We say the words exercise and workout. But I think those words are misleading and emphasize the wrong aspect of physical training. I'd argue that they are all actually a poor substitute for the word that we used as when we were kids, PRACTICE. If you've been following this blog or have talked to me in person, then you know that I believe that movement is the skill that keeps us healthy and feeling young. A skill that can be refined and gradually made more efficient through mindful effort. Practice is the act of refinement. Proper form and technique reinforce correct movement patterns and will improve your abilities and give you new ones, just as improper technique will just as surely lead to compensation and injury. The more fluid and practiced the movement, the easier it gets. If you do not have a sound technical foundation for your movements, then you will never reach your potential. It will be much harder to reach your goals. You will only get better if you challenge yourself, strive to improve; and you will know if you are practicing correctly when you notice that improvement. You will also know when your body has had enough for the day (I was better at this ten minutes ago..), or when it is better to take an extra rest day or train something else instead (My legs have been sore all week). Everything becomes easier with practice.


So make every workout into a practice. It's not how far you run that matters, it's how smoothly and efficiently you get there (Do not get me started on treadmill stomping!). It's not about how much weight you can squat if you cannot land softly from a jump. In fact, if you've been working out for years and you're still doing the same basic routine at the gym as when you started; you are shortchanging yourself. Do you even know how far you can jump or how fast you can run? What about swimming? Can you climb? Can you throw a ball accurately? From how far? With your other hand? The questions are endless. Break out of a mundane routine and try to answer a few of them. You will learn more about yourself. It will challenge your body in a different way and can be fun. But don't get discouraged if something new is difficult. Ask for help if you don't understand it. Break down the activity into its basic motions, and then practice. Build upon the foundation of fundamental movements and embrace the fact that it will not be easy in the beginning. It will take time to improve. But remember, the only way to be better tomorrow is by practicing today.

The Best Workout

Hello again! Today I'd like to discuss a topic that many people don't want to hear about, but it might be the most important information that I can pass along. It matters to everyone, whether you are a workout fanatic or a beginner that has more goals than workouts under your belt. The topic is injury prevention.

I've said before that the best workout is the workout that you've never done, and I believe that. You will get more, physiologically, out of a new exercise or routine than you will out of something that is practiced on a regular basis. Your nervous system will have to learn a new firing pattern, and it will encourage the growth of neural connections and muscle within your body. But I'd like to add a critical component into the quest for that elusive perfect workout: The best workout is the one that allows you to keep training.

In the years I've spent in gyms training and in sports, I've seen some pretty gruesome injuries. I've heard the audible pop as a muscle tears off the bone. I've seen people drop like a sack of potatoes from a punch or kick. I've seen joints move in ways that they aren't supposed to. I've heard screams of pain. But those are extremely rare and disconcerting scenes. More often, you don't see or hear someone's injury, you simply notice their absence after a few weeks. Unfortunately, I often begin to work with a client months or years after a mistake took place. One thing I can tell you with absolute certainty: It's much easier to prevent an injury than it is to rehabilitate one.

First and foremost, you have to know where you're at, currently. I can't count the number of people that need a deep tissue massage and a round of physical therapy because they overdid it on their first workout in a long time. If you're having trouble doing a handful of pull-ups, your body is not ready to attempt a muscle-up. Don't try to run a marathon if you spend five minutes waiting for a closer parking spot to avoid the fifty feet that you'll have to walk by parking farther away. Yet. I won't argue against setting goals and challenging yourself to achieve them. I believe in that. But there's more to it than willpower. Your body will adapt to the challenges, given time and consistency. But professional athletes don't start out as professionals; years of training shaped their body to the demands of their sport. Gradual increases of stress on the body will give you the lasting, positive results that you are after.

The next concern of injury prevention is to ensure that the body is ready for the activities that it will undertake. A warm-up is a vital component of every exercise routine. This opening phase of your workout should accomplish two things: increase fluid motility; both in the joints (most joints in your body are in a capsule that contains synovial fluid) and in the circulatory system (cellular oxygen and nutrient uptake increases during exercise), and connect your conscious mind with your physical body. Body looseners allow you to take your body through functional movements slowly enough to feel stiffness or discomfort, alerting you to areas that have not entirely recovered from previous activities. Lighter warm-up drills ready the nervous system by signaling to the body that it will be going through a period of greater physical stress.

During the workout, exercise form is of the utmost importance. Technique should always be considered. There are proper sequences and movement patterns for every exercise and sport. Pushing beyond your current conditioning, especially with a heavy load for that exercise, greatly increases the risk of initiating the cumulative injury cycle. When form is lost, the body will bear the consequences. Sometimes those consequences will be immediately discernible, and at other times it will be years before the ill effects become apparent. If you don't know the basic form and important components of an exercise, make sure to ask someone (preferably a certified trainer, but at the very least someone that accomplishes the motion with ease).

Finally, adequate post-exercise rest allows the body to repair the micro-tears that occur during strenuous activity. A recovery period should reflect the intensity of the workout that it follows. Any high-intensity program that demands maximum effort day in and day out will eventually break down the body to the point of injury (over-trained individuals and cross-fit enthusiasts beware!). Hopefully that injury will not be a drastic, life-changing event. But know that some mistakes have permanent consequences. Make sure that any high-intensity program has a definitive timetable, and that an adequate "off-season" is undertaken to allow the body to rebuild.

To quickly review; the best workout is one that lets you continue to train, to pursue your goals. The main points of injury prevention are to know current levels of condition and ability (gradually and consistently progressing the challenge), warm up properly for the tasks at hand, use the proper techniques while performing, and properly resting afterwards to allow the body to recover.

To Run or Not to Run

As we roll into nicer weather here in Chicago, I see more people out jogging. Running seems to be something of a fault line in the fitness world, I've talked to cardio kings and queens who use running exclusively as their method of exercise, but will give their workouts variety by occasionally using the elliptical to supplement their daily treadmill fix. What one might call the majority typically respond that they do run, but they don't enjoy it. I've had clients flat out refuse to run, not because of injury, simply out of distaste.

At Chicago Fitness Training, I take the position that running is a basic human movement. There are only so many ways that the human body will naturally move; and each will improve the coordination, endurance, strength, and flexibility of a number of parts of the human movement system. Like other movement patterns, it should be trained to reinforce proper technique and eliminate inefficiency. Any form of exercise that is enjoyed and can be done safely should be embraced (But remember, no single exercise should comprise your entire training regiment). If you don't like running, train it anyways. You might be surprised to find that by training it correctly, it will become tolerable and feel much easier.

For those of you that experience pain and discomfort (beyond typical muscle soreness) during or after a run, remember; pain is a signal from your body that it is being damaged. Do not disregard it. Learn from it. Pain is telling you that your form and technique are incorrect. Improper movement leads to compensation, synergistic dominance, altered joint mechanics, and ultimately, to injury. Do not presume that you are running correctly, work on the techniques. The better you become, the easier it will be, and the faster and farther you will be able to run. It can be very difficult to diagnose what you are doing incorrectly; ask someone (friend or trainer) to watch you run. Better yet, have them record video of you running. Use a track or field, and run toward them from fifty yards away and have them continue to film as you run past them for another fifty yards. Contact me (mark@chifittraining.com) if you would like help with film breakdown.

Running is another form of exercise that many people tend to repeat exactly, e.g., "Every other day, I run three miles on the treadmill at 7.5 mph." BUT IT DOESN'T HAVE TO BE THAT WAY. In fact, doing a variety of different runs has much greater benefits for your body. Windsprints, hills, obstacle courses, and hurdles are great examples of runs that are anything but the slow and steady drudgery that people subject themselves to on a treadmill. Or add a half mile in at the end of each of your circuits. Just keep in mind that your technique is of the utmost importance. If you're going to train something, train it right!

A Lesson from Mom

Hello and Happy Mother's Day! Today's post is on the topic of consistency, and is, of course, inspired by my mom.

When I was growing up, my mom worked as a librarian in the school that my sister and I attended. I have some very happy memories from that time, but I digress. As the librarian, she was well-liked by all the students and faculty, being responsible for story-time for the younger children, and helping the older children with research for projects. Her job was fairly active, climbing ladders to get books from the higher shelves and pulling down boxes of materials regularly. I didn't know it at the time, but one such box was responsible for my first lessons as a personal trainer. The box was out of the way, and other things had to be moved to even reach it. It was an awkward lift, and the second that she did it, my mom knew that something was wrong. She had hurt her back. The pain was there right away, and lasting, and it got worse. By the second week, she knew that she wasn't getting better and made an appointment with her doctor. She was referred to a back specialist after the x-rays had revealed that she had slipped a disc in her spine. They had to operate, and it took her a few months of physical therapy to feel like her old self again.

A few years later, she hurt her back for a second time lifting groceries out of the back of the car. She had re-injured the same part of her back. My mom felt miserable after the second injury, probably worse than the first time, because she knew what she was in for the second time around. It didn't help that the injury occurred doing something that she had considered to be easy. But during that second stint of physical therapy; two things happened. The first thing was that the pain and suffering that she went through gave her the motivation to do whatever she needed, to ensure that she didn't go through anything like that again. And the second thing was a conversation that she had had with the physical therapist after she asked what she needed to do, to make sure that she never had to go through that ordeal. He asked her what exercises she had been doing during the time between the two operations. Her response was that she had not been exercising at all, aside from taking walks with the family dog. The therapist told her that her mistake was that she had not kept up with the exercises that she had learned during physical therapy. She didn't make that mistake twice. Since her second back surgery more than twenty years ago, she has exercised five days a week. Over time she has progressed from the basic therapy exercises to a much more challenging routine. Not only has she not suffered another back injury, but she is by far the most active and fit of her life.

My mom learned some valuable lessons, and through her experience, I did too. Always lift and move appropriately; even easy tasks are difficult and dangerous with poor form and technique. Exercise to stay healthy; the best results come from consistency and a gradual progression of difficulty. Finally, being released from physical therapy does NOT mean that you are fully recovered (especially if an insurance company is justifying expenditures!), it only means that you are healed enough to gradually resume normal activity.

And for everyone that is scrambling for a last minute gift: give the gifts of health and happiness. Buy her a gift package for beginner's yoga, water aerobics, or a gift certificate for a new pair of running shoes. A deep tissue massage is always nice for anyone who is already active. A consultation with a corrective exercise practitioner can be the next step to resume the healing process for any that did not complete their rehabilitation process.

I'd like to take a moment to thank my mom for everything that she has done for me:
 Thank you for all the things you have done, for all that you have sacrificed, and especially
 for all of the patience that you have had. Love you. Happy Mother's Day!

Finding a Balance. Part II

Welcome back! Today we'll continue on the topic of finding a balance between workout and recovery. More specifically, how to set up a workout program to achieve your goals and allow for the rest that the body needs if it's going to keep it up for the long haul.

To quickly summarize; a general rule is that a target of 3-4 workouts per week will allow the body to maintain its current level of conditioning and ability, and will gradually increase any skills that are practiced on a regular basis. To truly change your body, the target is slightly higher at 5-6 workouts every week. This must be balanced with a period of rest to avoid injury by letting the tissues rebuild at the cellular level. But how long must you rest for? The current literature in health and fitness suggests at least one full day (24 hours) before it is safe to re-work the same muscle groups after an intense workout. So for those of you who have a single workout that you repeat, that implies that you would be in a maintenance fitness cycle (3-4/week) or are risking a strain or injury that will delay you from achieving your goals, or possibly make them unreachable. For the majority of individuals that are training with the purpose of changing themselves for the better (5-6), this necessitates a split routine, in which workouts vary from day to day.

There are a number of variables that can, and should, change from workout to workout. The most important of these variables is intensity. Not every workout has to be brutal. In fact, high-intensity exercise should ideally be limited to no more than two or three times each week. This becomes more important the older you get. It is often far more beneficial to do a light workout. Any day following an intense workout should be lighter (if it isn't a day off). Think stretching, rolling, and light cardio. Yoga and pilates are great! Rebound from sickness or injury by testing the waters with a lighter workout. But light does not mean non-existent! The hardest thing about light workouts is keeping them mildly challenging. You can take longer rests between your normal exercises, or do added repetitions at a moderate weight. Work on form or technique. Keep the resistance lighter and add an element of balance (It is called proprioception in trainer-speak). The possibilities are endless.

Workouts can also be broken up into different activities or muscle groups. These are the most common varieties of split-routines, whereby an individual maintains a preferred intensity but cycles through different foci. The concept here is to train the whole body at least once a week but provide adequate recovery time before hitting the same area again. A common mistake of many who follow a split routine is to focus on only one component of their exercise program. A complete workout has components of, and should challenge; strength, speed, balance, endurance, flexibility, and neuromuscular control. With this type of routine, it is important to maintain intensity levels throughout the entire cycle of workouts, or the body may develop imbalanced movement patterns. Some of the more common split routines are: upper body/lower body/rest, strength day/conditioning day/rest, chest and shoulders/legs/back and arms/rest, sport day/workout day/weekend rest, crossfit day/yoga day/rest, boxing day/jujitsu day/weekend rest, etc.

So now you have a general idea of how many days a week to work out (and take off), and a few ideas of how to use different workouts to complement each other. We can now turn to the final component of a long-term fitness program; planned recovery breaks. This often-overlooked component in the fitness world is included in every competitive sport. Think about it as an off-season or a vacation. The physiological purpose of this vacation is to let the body have an extended rebuilding period. During this time, stores of vital minerals and nutrients that are gradually depleted by intense exercise can be replenished. Tendon and ligament breakdown can be reversed. Mental and emotional energy will be restored. Simply put; let your body refresh itself.

Plan on a week or two off for every six months of continuous exercise. I often tell clients to align it with either a vacation or the busier season(s) of their professional or personal lives. Taking time off can be very difficult for some people. If that is you, it is best to frame it as allowing your body to excel at the subconscious work that it is trying to do all of the time. And unless you are on a dream vacation and spoiling yourself to the fullest; this prolonged rest period is not a reason to deviate from adequate and healthy nutrition. When you return to your exercise regiment, build slowly back into the intensity and frequency of workouts that is optimal for your goals and conditioning.

Finding a Balance. Part I

By now some of the early achievers may have accomplished their New Years' Resolution, and are looking toward the future. Others have let their regiment slip by the wayside because of other commitments, or soon will, because of the change in weather or priorities. Many are sick of the bitter winter we had in Chicago (and almost everywhere else!), and are looking forward to finally getting out of the house.

Today's topic is the first part of a series on balance. In this instance, we will focus on finding balance between effort and rest in life. The uninterested and hyper-busy do not exercise, and eventually find that health problems come from inactivity. Those that are new to fitness struggle to work out a few times a week, becoming frustrated with the lack of progress but limited by post-workout soreness (or even worse, pain). On the other side of the spectrum, many dedicated athletes work out six or even seven days a week and push through injury after injury, accepting a poorer quality of life as a trade off for doing what they love. And somewhere in between those two extremes are the weekend warriors, those that barely get in anything during the week and brutalize themselves on the few days that they can.

Many new and prospective clients, as well as casual acquaintances that find out that I am a personal trainer, ask about the frequency of their workouts. Like most questions, I find that there is not a simple, one fits all answer. If the goal is to stay healthy and fit, three to four workouts every week allows the body to maintain its current level of fitness and health, with a gradual improvement in the activities and skills that are undertaken on a frequent and consistent basis. This allows for adequate time for recuperation and rebuilding. For the many whose goal is positive and noticeable change, either appearance alteration or gain in ability, five to six workouts a week is closer to ideal.

Whenever I think of balance, I recall a lesson my martial art teacher once imparted to me; the lesson of yin and yang. This concept is familiar to many, but not necessarily well-understood. Yin and yang are not separate things that oppose each other, but the opposite sides of a spectrum that can be applied to any concept. A key part of this philosophy is that nothing can become completely one-sided; the more one falls to any one extreme, the more that elements of its opposite come through.

In regards to exercise, there is a limit to the amount of repetitions a muscle can undergo before it fails to fire. There is a limit to the amount of days that one can exercise in a row before the body becomes injured and must rest. On the other side of the spectrum, if no strenuous activity is undertaken for a long time period, eventually tasks that were easy become difficult. Many have found that they do not have the energy to keep up with their children. Older individuals have difficulty walking up a flight of stairs. For morbidly obese individuals, getting out of bed is incredibly difficult. In other words, use it or lose it.

Listening to your Body.. The Difference Between Pain and Fatigue

Most of us have heard the phrase "No Pain, No Gain." I'd like to take a moment out of your day to shed some light on that statement. A number of my clients have regurgitated that phrase, and that usually leads to a short lecture about the difference between the "burn" feeling of lactic acid buildup, and actual pain.

Pain is a signal from the nervous system that tissue is or has been damaged. It is a sharp, shooting sensation that causes an immediate response (often a movement compensation). While the response can be overridden, it is normally not in your best interest to do so. The body is hard wired to avoid permanent damage, as this damage hinders efficient movement. Pain is communication from the body to avoid certain movements or positions to minimize the severity of an injury which could, in terms of survival, mean the difference between life and death. In the modern era, where the ability to move is not the difference between starvation and survival, this signal is still very important. Listening to your body, especially when it is shouting at you, is the difference between having a minor tweak that will be nothing but a memory in a few weeks and a major injury that could require months of recovery or possibly even surgery (with an even larger period of rehabilitation and recovery).

Lactic acid buildup, or burn, is discomfort that comes from a buildup of the byproducts of the chemical reaction that your body uses to engage and relax muscles. This is the "pain" referred to by novice fitness enthusiasts, and is one of the first signals of nearing the muscular endurance threshold. Once you can distinguish this sensation from actual pain, it can be very beneficial to work on overcoming the anxiety caused by this feeling and dismissed. Although it is not nearly as catchy, the phrase should read "no burn, no gain."


-Mark
mark@chifittraining.com
founder of Chicago Fitness Training
certified personal trainer


As always, if you are undertaking a new fitness regiment or returning after a long hiatus, make sure your doctor or licensed medical practitioner clears you for activity. Any movement that causes sharp pain or numbness should be immediately discontinued. If you have not previously been trained or coached in how to exercise, or feel uncomfortable with the concepts, please seek out a certified professional trainer to get you started safely.

 I can be reached through the Chicago Fitness Training website, http://www.chifittraining.com/. Do not hesitate to ask if you need guidance.

And please like us on Facebook.
https://www.facebook.com/pages/Chicago-Fitness-Training/634415719906458

A New You in the New Year

It's that time of year for grand resolutions, many involving getting in shape or health. If that's you, follow along this blog for support and tips. At Chicago Fitness Training, we strive to help people such as yourself accomplish goals, no matter how big or small. We're keeping it short and sweet to start out the new year.

ALWAYS REMEMBER: It's not going to be easy if it's worth doing! I guarantee there will be at least one day that you stumble, maybe even fall. But falling IS NOT failing! Consistency is the key when it comes to changing yourself. Give your body the time to adapt, and it will change. One bad day does not mean a thing if it's a small part of a 365 day year. Wake up the next day and get back to it! A professional personal trainer or workout buddy can give you knowledge and help with motivation, but they can't do it for you. If you start to get frustrated with your progress, get in touch with me and we'll work toward the new you together.

Happy New Year, everyone. And thank you for taking a moment out of your day.


-Mark
mark@chifittraining.com
founder of Chicago Fitness Training
certified personal trainer


As always, if you are undertaking a new fitness regiment or returning after a long hiatus, make sure your doctor or licensed medical practitioner clears you for activity. Any movement that causes sharp pain or numbness should be immediately discontinued. If you have not previously been trained or coached in how to exercise, or feel uncomfortable with the concepts, please seek out a certified professional trainer to get you started safely.

 I can be reached through the Chicago Fitness Training website, http://www.chifittraining.com/. Do not hesitate to ask if you need guidance.

And please like us on Facebook.
https://www.facebook.com/pages/Chicago-Fitness-Training/634415719906458