Fit4You Chicago

Hey Crew! I just wanted to drop an example of a 2000 calorie diet that I made for one of my clients recently. 2000 calories is the standard number but you may need to adjust based on your size and need. I hope this is useful!

Let's finish the week strong---Sharpen the Blade!

Sean

New blog alert! 3 ways to naturally boost your testosterone. Check it out below!

3 Ways to Naturally Boost Your Testosterone Testosterone is a critical hormone for both men and women, but it plays a particularly significant role in men's health. It affects muscle mass, energy levels, mood, and even libido. While testosterone levels naturally decline with age, there are ways to support and optimize production through natur...

🔥 🔥 We're living in an age where medicine and supplements are being used in abundance.

I'm not against either as long as you have a specific reason or need.

But companies, influencers, and celebrities (looking at you Frank Thomas and Jocko Willink) are promoting too many supplements that are ineffective, unneeded, dangerous and unregulated.

One example is testosterone.

With one quick Google search or trip to the vitamin store you can have testosterone in your hand instantly.

You can't go more than 5 minutes without hearing a commercial on the radio or TV for a testosterone supplement.

Can testosterone help?

Sure can......if your testosterone is low.

That's the caveat.

Get your bloodwork done and if there is a need then make sure to follow your doctor's protocol for dosage and timing.

Taking too much testosterone or taking it when it isn't needed can lead to adverse side effects.

This holds true for many other supplements out there.

In fact, I can only really think of two that most people can take without a specific reason: creatine and protein powder.

Other than that, make sure your reason to use a supplement is based on a need.

Sharpen the Blade!

Sean

P.S. I'm releasing a blog next Thursday that goes into further detail about testosterone, its function, and ways to naturally boost it. Make sure to look for it!

🔥 🔥 🚲 🏋‍♀️ Hey You!

Yeah You!

Or really anyone who will listen....

The week isn't over yet , so if you haven't reached your exercise goal you still have time.

Because guess what?

Turns out exercise is the single most important thing you can do for your health.

Yes of course the full picture entails quality nutrition and sleep as well as stress management.

But at the top of the list is exercise.

Here are a couple science backed stats to prove my point*:

✅ "One minute of exercise buys you five minutes of extra life."

✅ "Exercising decreases A Fib chances by 60 percent."

✅ "Exercising decreases diabetes chances by 50 percent."

✅ "Exercising decreases colon cancer chances by 50 percent."

✅ "Exercising decreases breast cancer chances by 25 percent."

I know it's Friday afternoon, but finish the week strong with a quick workout.

Bust out some squats and pushups or...

Go for a walk or....

Go play some pick up basketball/tennis/paddle ball/etc.

*Source below ⬇

PS if you are having trouble getting up and moving, make sure to book a FREE call with me so we can discuss how I can help you feel and function better:

WWW.FIT4YOUCHICAGO.COM

https://apple.news/APHrFtQ0nQSicYNjBveMTog

“Exercise May Be the Single Most Potent Medical Intervention Ever Known” — The Ringer Euan Ashley joins Derek to discuss the benefits of exercise and our current scientific understanding of why it helps

🔥 🔥 New blog alert! I did the Chicago Triathlon this past weekend and I decided to write out some of my thoughts.

Here are three things I learned while training and completing the Chicago Tri

Check it out below

My Real-time Education as a Triathlete So, here’s the deal. I did the Chicago triathlon this past weekend. Please hold your applause, I’m not a hero. I just want to be treated like a normal human being. Ok but seriously, a triathlon is out of my wheelhouse and yet here we are. A lot of my preaching is centered around comfort zones an...

Here's an easy and healthy breakfast:

✅Farm fresh berries

✅Farm fresh eggs on buttered whole grain toast.

✅It has protein, fat and carb

➕It's pretty versatile too. A few add-ons:

▶️Avocado
▶️Cheese
▶️Bacon

What else would you add?

🔥 🔥 You should be actively engaging(bracing) your core muscles during the following compound movements:

-Squat variations- Air, split, front, back, DB, goblet, overhead

-Lunge variations- Forward, backward, lateral

-Deadlift

-Press variations-Strict, push, push jerk

-Box step ups- Forward and lateral

-Kettlebell swings/snatches

-What's another movement you would add?

When people think of core exercises, the above movements aren't usually at the top of the list, but if you're performing them with proper technique and bracing then you are engaging and strengthening your core.

It takes some time and patience to master, but it is necessary for safety and maximal strength output.

Without proper bracing, most compound movements become ineffective at best and extremely dangerous at worst.

Sharpen the Blade!

🔥 🔥 The RICE protocol for injury rehab is outdated and should not be used anymore:

🚫 Rest

🚫 Ice

🚫 Compression

🚫 Elevation

All of the above are the exact opposite of what you should be doing.

The RICE combination ends up delaying the healing process by constricting blood flow and hindering movement, so you aren't getting blood and nutrients into the injured area while moving fluid waste out.

The answer?

✅ Heat

✅ Full ROM(range of motion)

✅ Strengthening exercises

Heat dilates your blood vessels to allow for nutrient delivery to the injured area.

Movement allows the fluid waste to be drained through your lymphatic system.

Strengthening exercises provide a more stable state in order to avoid future injury.

🔥 🔥 ✋ ✊ Grip strength is a top 4 indicator of health and lifespan.

It correlates to numerous health metrics, most important of them being your bone density.

The stronger your grip = the more bone density.

But here's the thing. There's a difference between grip strength and grip endurance.

Grip strength is the amount of force you can produce with one squeeze of your hand.

Grip endurance is being able to hold a grip over an extended period of time, such as farmers carry or bar hangs.

I'm not saying you shouldn't work on grip endurance, but most exercise programming is biased to it already without enough emphasis being put on grip strength.

The best way to strengthen your grip?

A gripping strength tool! Duh. Haha (pictured below)

You want to put it on a higher resistance and then do sets of 5-10 where you squeeze it as hard as you can then slowly let go.

Try it out, check it out and let me know what you think.

Sharpen the Blade!

PS. If you'd like to find out more about how I can help you become stronger and live longer, make sure to book a FREE call with me!

https://lnkd.in/gszTby7n

*If you are having trouble finding a grip strengthener, just let me know. I'd be happy to help you find the right fit.

💥💪That was for Murph and every other man and woman who has made the ultimate sacrifice so I can live free.

🔥 🔥 Making discomfort a habit in your life is the only way to truly grow.

The more you push out of your comfort zone, the more will power you build.

There is a portion of the brain called the anterior mid-cigulate cortex that responds and grows every time you do something that is difficult.

The more you push yourself, the easier it becomes to do hard things.

Mental toughness/perseverance/grit/will power can be developed if you're willing make the effort.

So let's get out there and have a good start to the week!

It's Make It Happen Monday.

Sharpen the Blade