KW Fitness - Cicero Personal Training

Today, we are CLOSED for Personal Training!!

Every year, we take this Friday off to enjoy time together as a team over at Green Lakes.

Our 24/7 space is open for those who still want to get their workouts in!

Thank you for understanding! 😎

Congratulations to Joe for being "Client of the Week"!!

Joe started working with his Personal Trainer here at KW about a year after his wife started her program!

He started it off trying it out for just a month, but saw immediately that it was very beneficial for him!

Since he started back in March, Joe is down 4.5% bf and over 12 pounds!

He is getting much leaner and stronger and crushes it with his wife Diane in the early mornings.

Keep up the awesome work, Joe!!

Virginia is “aging in reverse”!!

Why do we think that’s a big deal?

What does it mean to “age in reverse”??

Being proactive about building or maintaining muscle when you’re over 50 is CRUCIAL for quality of life.

If you don’t do anything about it, you lose it!

Women over 50/post menopause will lose 5-10% of their muscle EVERY DECADE if they aren’t strength training, eating enough protein, and getting adequate sleep.

Building muscle = better quality of life!

If you need help with keeping and maintaining muscle, but you don’t consider yourself a “gym person”, we are here to help 💪

⭐ A woman who is 61-years-young mentioned that exercising at KW has improved her mental health tremendously. She notices a huge difference in her mood and energy levels since starting here!

⭐ A man who is 68-years-young mentioned his shoulders feel much less daily pain and more mobile than before KW!

⭐ A woman who is 62-years-young said that her shoulders used to hurt all the time, but now she's gotten stronger during her time here and the pain is all gone!

⭐ A man who is 58-years-young said his A1C is better than it's been in years, and flexibility is night and day different from when he first started his KW program!

It’s !

Try this Lemon Garlic Parmesan Chicken & Veggies Sheet Pan recipe!!

Ingredients

* 2 lbs boneless skinless chicken thighs or breasts
* 1 lb baby potatoes, halved
* 1 lb green beans
* 1 zucchini, sliced
* 1 red onion, sliced
*
Marinade
* 3 tbsp olive oil
* Juice of 2 lemons
* 4 cloves garlic, minced
* 1 tsp Italian seasoning
* 1 tsp salt
* ½ tsp pepper
* ¼ cup grated Parmesan
Instructions
1. Preheat oven to 425°F.
2. Toss chicken and veggies with marinade.
3. Spread on a sheet pan.
4. Roast 25-30 minutes.
6. Sprinkle with additional Parmesan and fresh parsley before serving.

Enjoy!!

Protein: ~42g per serving

“My wife and I love KW Fitness.

Our Personal Trainer has a good understanding of our health and fitness goals.

We have had better results than we expected and, because the workouts are only 30 minutes, we never dread going, even when we're tired.

It's a good workout, and then you're out of there in no time!“

⭐⭐⭐⭐⭐

- Bill M, 58, Cicero

STOP EATING LIKE A CHILD.

This may feel a little in-your-face.

WE PROMISE we are not judging you if you struggle with your eating habits.

SO MANY PEOPLE succeed in most areas of their lives, but for some reason, have a really tough relationship with food.

Accomplished, successful, INTELLIGENT adults often come to us because they have YEARS AND YEARS of bad habits to break, and they just need guidance and support.

If you're there now, it's ok!

A lot of our clients come to KW Fitness and sign up for our nutrition coaching program because they are looking to make real, LASTING change with their health.

They are looking to stop making excuses and start WINNING at this "food thing".

They are sick of dieting, sick of being confused about what they should be doing, and frustrated with making bad choices all the time.

If you struggle with your eating habits but are looking to make changes for the better, KEEP READING.

For the last 12 years, we have helped women and men lose weight, get stronger, get rid of medications, lower their blood pressure and cholesterol, and make real, lasting change with their food choices.

Change doesn't just happen overnight, though.

It needs to be a complete mindset shift!

In order to see TRUE change, it's SO important to re-evaluate how we think about food.

Dan John is an author, speaker, and strength coach.

In his book Mass Made Simple, he says:

“Here is an idea: Eat like an adult. Stop eating fast food, stop eating kids cereal, knock it off with all the sweets and comfort foods whenever your favorite show is not on when you want it on, ease up on the snacking and, don’t act like you don’t know this, eat vegetables and fruits more. Really, how difficult is this? Stop with the whining. Stop with the excuses. Act like an adult and stop eating like a television commercial. Grow up.”

Although this quote seems harsh, Dan has some really great points that we should reiterate.

Here are some tips for "Eating Like An Adult" that are great habits to help you gain momentum with your health & fitness goals!

1) IF IT WAS MADE BY A PLANT, EAT IT! IF IT WAS MADE IN A PLANT, TAKE CAUTION!

We live in a culture where there are SO MANY food-like substances, rather than actual foods.

Because we are all so busy and on the go, it's easy to grab pre-packaged, processed, convenience items.

Even the packaging can be deceiving because, for some reason, the FDA lets companies label food as "healthy" when it's not!

Whole foods ("the real thing") are always your best bet!

Highly processed foods can wreak havoc on our insides.

2) ENJOY IN MODERATION

A little ice cream here or there is ok.

Ice cream every night may not be the best idea.

Make your indulgences worth it and memorable!!

3) MESS UP AND MOVE ON

If you fall off track, jump back on track with your next meal!

Don't let yourself go into a downward spiral.

Self-sabotage can be SO EASY if you let it.

Take the emotion out of it, FORGIVE YOURSELF, and MOVE ON.

Punch that mess up in the face with a big leafy salad with grilled chicken, and move on with your life.

When you get control over your eating habits and let yourself be human every now and then, it is the most freeing feeling ever.

WE truly wish that for you if you are having a tough time with your eating habits.

Don't let it define you.

Happy Eating!!

Today, we would like to give a huge shoutout to Frank for being "Client of the Week"!!

Frank has lost 20 lbs of fat and has gained nearly 5lbs of lean muscle since starting his program with Coach Derek.

His mobility and strength have improved tremendously, and he is "aging in reverse"!!

You rock, Frank! Keep up the great work!

Can we normalize “self-care” being actual “health care”?!

We don’t mean spending hours at the gym…

Sometimes self-care looks like:
- showing up twice a week for 30 minute sessions
- learning how to strength train safely
- walking more
- improving your balance
- building muscle
- having enough energy to play with your kids and grandkids
- finally putting YOUR health on the priority list!!

At KW Fitness, EVERY WEEK our clients:
✔ lower blood pressure
✔ improve blood sugar
✔ reduce joint pain
✔ increase energy
✔ move better and feel stronger
✔ improve confidence and independence
✔ and in some cases, even reduce medications under their doctor’s supervision!!

Consistent exercise is about SO MUCH MORE than just weight loss…it’s preventative health care!!