Fitness 19 Lakeview/Lincoln Park

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Come check out Fitness19 Chicago and if you need to speak to someone, please make sure you come during membership service hours.

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Happy Memorial Day from the Fitness19 family! 🇺🇸

Sometimes we only have a couple Dumbbells and 30 minutes to spare for a workout.
Have no fear the DB only workout is here!

Try a lower or upper body workout exclusive with just DBs with an extra cardio piece at the end of you can.

Happy Monday
Let’s kill it!! 💪

Transforming holiday prep into a workout wonderland! Do these for exercises to help you feel your best while getting ready for the holidays!

Indulging in the festive season with a guilt-free treat: Peppermint Bark Protein Bars. Because holiday joy should taste as good as it feels! 🎄💪

Check out the link below ⬇️
https://www.haylskitchen.com/peppermint-bark-protein-bars/

Building success, one action at a time. 💪

Fueling my gains with a power-packed spinach salad and a drizzle of warm maple dressing. Because strength starts with what you put on your plate. 💪🥗

Beyond the Gym for Football 🏈

Getting game-ready, one rep at a time! The gym is our secret weapon for success on the football field. Here's why it's a must for every player:

🏋️‍♂️ Strength & Power: Crushing tackles and explosive movements start here!

🩺 Injury Prevention: Keeping us in the game, not on the sidelines.

🏃‍♂️ Speed & Agility: Cutting through defenses like a hot knife through butter.

🏆 Mental Toughness: Grinding in the gym builds that winning mindset.

Ready to dominate this season!

Finding motivation on your health journey can be tough, but it’s a journey worth taking! Here are some tips to help keep you on track:

1. Set Clear Goals: Define your fitness objectives. Having a target gives you direction.
2. Plan Your Workouts: Structure your exercise routine for consistency and progression.
3. Keep a Fitness Journal: Track your progress to see how far you’ve come.
4. Accountability Partner: Share your goals with a friend or hire a trainer to keep you committed.
5. Variety is Key: Keep things interesting by trying different workouts and activities.
6. Celebrate Milestones: Acknowledge and reward yourself for hitting those milestones.
7. Visualize Success: Picture yourself achieving your health goals; it’s a powerful motivator.
8. Stay Informed: Understand the benefits of a healthy lifestyle to reinforce your commitment.
9. Practice Patience: Progress takes time, so don’t get discouraged by setbacks.
10. Rest and Recover: Allow your body time to rest and heal; it’s just as crucial as exercise.
11. Consistency: Stick to your plan, even on days when motivation wanes.
12. Seek Support: Share your journey with friends and family for encouragement.
13. Focus on Health: Embrace the overall benefits of a healthier lifestyle, not just aesthetics.
14. Small Changes Matter: Incorporate manageable, long-lasting changes in your routine.
15. Learn from Setbacks: Mistakes happen; learn from them and move forward.
16. Prioritize Self-Care: Relaxation and stress management are key to your well-being.
17. Positive Vibes: Surround yourself with positivity, whether through communities or social media.
18. Listen to Your Body: Pay attention to your body’s signals; it knows what it needs.
19. Stay Committed: Remember, this is a lifelong journey towards better health.

Keep these tips in mind, and crush those fitness goals!

Ready to spike your performance on the court? Let's dive into why exercise is your secret weapon!

🏋️‍♂️ Strength and Power - Volleyball demands explosive power! Incorporating strength training builds the muscle and agility you need to dominate the net. Think squats, lunges, and plyometrics to crush those spikes and blocks!

🏃‍♀️ Speed and Agility - Quick on your feet is the name of the game. Agility drills and ladder work will make you a lightning-fast defender and attacker. Side note: Don't forget your footwork drills too.

🚴 Endurance and Stamina - Volleyball matches can go the distance. Cardiovascular conditioning, like running and cycling, ensures you're not gasping for air during those crucial rallies.

🤸‍♂️ Flexibility and Injury Prevention - The ability to reach, dive, and stretch without injury is a game-changer. Incorporate yoga or stretching routines to enhance your flexibility and reduce the risk of those pesky injuries.

🧠 Mental Toughness - Volleyball isn't just physical; it's mental. Exercise boosts your mood, reduces stress, and sharpens your focus. You'll be a strategic powerhouse on the court!

Remember, it's not just about how much you sweat, but how smart you train! Tailor your workouts to your position and specific goals.

Here are a few of our favorite gym exercises that will help improve your skills! We also encourage you to try out a HITT class too!

Volleyball players, let's serve, set, and spike our way to greatness! 🙌 Share your favorite volleyball training drills in the comments! 🏐👇

Incorporating stretches into your fitness routine can help improve flexibility, prevent injuries, and enhance overall mobility. Here are five effective stretches to consider:

Hamstring Stretch:
•Stand with your feet hip-width apart.
•Hinge at your hips and reach your hands toward your toes.
•Hold the stretch for 20-30 seconds while feeling a gentle pull in the back of your thighs.

Quadriceps Stretch:
•Stand on one leg and grab your opposite ankle behind you.
•Gently pull your ankle toward your butt, feeling a stretch in the front of your thigh.
•Maintain good posture and balance.
•Hold for 20-30 seconds on each side.

Chest and Shoulder Stretch:
•Extend one arm across your body at shoulder height.
•Use your opposite arm to gently press your extended arm closer to your body.
•You should feel a stretch in your chest and shoulder.
•Hold for 20-30 seconds on each side.

Hip Flexor Stretch:
•Step one leg forward into a lunge position, with your back knee resting on the ground.
•Tilt your pelvis slightly forward to feel a stretch in the front of your hip.
•Keep your chest lifted and engage your core.
•Hold for 20-30 seconds on each side.

Child's Pose:
•Start on your hands and knees in a tabletop position.
•Sit back on your heels, extending your arms in front of you.
•Relax your forehead on the ground and allow your spine to gently curve.
•Feel the stretch in your lower back, hips, and shoulders.
•Hold for 20-30 seconds, focusing on deep breathing.

Remember to perform stretches gently and avoid pushing your body into painful positions. Stretching should never cause discomfort or pain. Incorporate these stretches into your routine after a proper warm-up or at the end of your workout when your muscles are warm. Regular stretching can contribute to improved flexibility, range of motion, and overall well-being.

Turning dreams into plans, and plans into reality. Let your ambitions shine brighter than your doubts. ✨💪

From head to toe, giving it your all in every move. Total body burn, total determination. 🏋️‍♂️💥

Get Fit, Get Green - Gym Training for Gardeners!

Discover the remarkable benefits of gym training for gardening. Strengthen your core, improve flexibility, and enhance endurance for bending, lifting, and digging. Energize your body and mind, ensuring you're equipped to nurture your plants with the utmost care and dedication.

Here are 4 exercises you can do right now to improve your performance.
1. Dumbbell Deadlifts
2. Renegade Rows
3. Plank To Push-UP
4. Farmer Carry

Check out the article below “A Comprehensive Guide To Endurance Workouts”.

This article goes into depth about the importance of endurance training for your cardiovascular and muscular systems. As well as, the difference between stamina and endurances.

This guide list a recommendation of exercises to add to your regime.

For example:
-Planks
-Body weight squats
-Lunges
-Crunches
-Rowing
-Biking
-Running

It discusses the importance of hydration, nutrition, and rest!

Check out the link below.

a-comprehensive-guide-to-endurance-workouts

Start your weekend off right with this Full Body Workout 🏋🏻‍♀️

Elevate your game, conquer the greens, and leave your competitors in awe.

Are you looking to drive that golf ball with precision and finesse? Discover the secret to unlocking your full golfing potential by going to the gym. Incorporating regular gym workouts into your routine can revolutionize your performance on the greens and take your golf game to new heights

Here are 4 exercises you can do right now to improve your performance.

1. Goblet Squats
2. Cable Woodchopper
3. Single Leg RDL
4. Dumbbell Glute Bridge

Video instructions to come!

“Don’t decrease the goal, increase the effort”

Unlock Your Pickleball Potential at the Gym!

Discover a whole new world of benefits waiting for you as you combine the power of fitness with your passion for pickleball.

The gym enhances your overall fitness, providing strength, endurance, and agility, which are essential for dominating the court. Strengthen your muscles, boost your cardiovascular health, and improve your flexibility to maximize your performance and prevent injuries.

Here are 4 exercises you can do right now to boost your pickleball performance!

1. Tempo Squats
2. Forward Lunges
3. Seated Row
4. DB Front & Side Raises

Video Instructions to come!

Sore Today, Strong Tomorrow 💪

Benefits Of Circuit Training:

-Works the heart and skeletal muscles
-Time friendly
-Burns more calories
-Fun & Enjoyable

Check out the article below on the benefits of circuit training and how to incorporate it into your workout.

https://www.fitness19.com/the-benefits-of-circuit-training-and-how-to-incorporate-it-into-your-workout/

You are capable of doing great things!

Nutrition Fact Labels can be confusing to read.

When looking at a label it is important to focus on these four points.
1. Serving Information
2. Calories
3. Nutrients
4. Percent Daily Value

The “Serving Information” provides the buyer on the amount of servings per a package, along with the average serving size people typically consume. This is not a recommendation. However, it is a helpful tool to utilize when portioning out your food. It is important to speak to a nutritionist for recommended serving sizes based on your medical background.

The “Calories” inform us about how much energy is in one serving food. For example, there are 60 calories in one serving of this food. If you where to eat all 16 servings of this food the total calories would be 960.

The “Nutrients” show us the total fat, carbohydrate, protein, cholesterol, sodium, fiber, sugar and additional vitamin levels in the food. This can be helpful if you track your macronutrients and micronutrients. This section is beneficial when creating balanced meals that contain a protein, fat, and carbohydrate.

The “Percent Daily Value” shows us how much of a nutrient is in a certain food based off of how much recommend to consume with in a day. A less nutrient dense food will have under 5 percent and a more nutrient dense food will have closer to 20 percent.

For additional information check out the FDA U.S. Food & Drug Administration site on how to understand nutrition fact labels.
how-understand-and-use-nutrition-facts-label

Full Body Workout 🏋🏻‍♀️