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Tonight at 6pm. Link in profile to sign-up. Suggested donation of $15. 100% goes to Refugee One in January. #groupfitness, #chicagogym, #logansquare, #refugeeone, #chicagogroupfitness, #bemoreawesome, #donationbasedworkout

Merry Christmas

Anyone else find battle ropes relaxing to watch? Have a great Monday everyone. #chicagogym, #logansquaregym, #chicagopersonaltrainer, #bemoreawesome, #battleropes

Curious what our semi-private sessions look like? We really love our programming. It's so adaptable for people beginning their fitness journey to folks who want to workout smarter not harder to folks who have specific fitness and body comp goals. You'll learn how to move safely and effectively first (we try to protect you from yourself). Then you'll be able to lift heavy things and add in more complex movements. Interested? Message us to schedule a complimentary consult to get started. #logansquare, #chicagogym, #semiprivatepersonaltraining, #chicagopersonaltrainer, #avondale, #bemoreawesome, #chicagostrength, #liftheavythings

Friday! Did you have one of those weeks? Take the next few minutes and hit up some mobility to improve your posture. . Also, we are opening the gym on July 1st! Pre-Sale information will be available next week. Yay! Gym hours: 5am - 10pm. Message us to get added to the pre-sale list if you haven't already and receive a discount code. . . Improve your posture: Do each of the following for 1 minute. Keep your spine pressing into the foam roller as you move your arms. - Snow Angels - palms face up and bring your hands from your waist to overhead. - Open & Close Book - bend your elbows and bring your forearms together in the center and then open up towards the ground. - Rope Climb - Reach your hands to the sky and alternate reaching with one arm up and squeezing your opposite shoulder blade down. - Sliding T - Reach your hands out like the letter T and alternate reaching with one arm to the side and squeezing your opposite shoulder blade into the foam roller. - Backstroke - Palms facing in by your sides, reach one arm overhead, thumb towards the ground and then back to your side. Alternate. - Penguin - Palms facing in by your sides and alternate reaching one arm towards your feet and other shoulder towards your ears. #mobility, #improveyourposture, #bemoreawesome, #chicagogym, #logansquare, #avondale, #chicagopersonaltrainer, #chicagofitness, #logansquaregym,

Rowing Workout: Ladder listed below. [warm-up as needed for 5-10 minute] 100 meter row | rest 30 seconds 200 meter row | rest 30 seconds 300 meter row | rest 30 seconds 400 meter row | rest 1 minute 500 meter row | rest 1 minute 600 meter row | rest 1 minute 700 meter row | rest 1 minute 800 meter row | rest 1-2 minutes 900 meter row | rest 1-2 minutes 1,000 meter row | rest 2 minutes Repeat back down for a pyramid. #indoorrowing, #concept2, #bemoreawesome, #logansquare, #logansquaregym, #mitchellfieldhouse

Want to jazz up your bridges a little or get more hamstring activation? Try elevating your feet on a bench or chair. .⁠ 1) Feet Elevated Bridge- repeat for 10-20 reps for 2 rounds.⁠ .⁠ 2) Feet Elevated Marching - repeat for 8-10 reps per side for 2 rounds.⁠ .⁠ 3) Feet Elevated Single Leg Bridge - repeat for 8-10 reps per side for 2 rounds.⁠ .⁠ #bemoreawesome, #hamstringsonfire, #strongerglutes, #chicagopersonaltrainer, #wearamask, #chicagogym, #chicagofitness, #glutebridge

Are you taking longer walks outside again? Especially when it was so nice out last weekend? Going from short walks to your car during the Chicago winter to a 3-hour adventure walk can cause some aches and pains. This calf stretch is lovely after going on a long walk or run. You'll need an elevated surface, a staircase is great. Hold each stretch for about 30-45 seconds for each. 1) Keep your knee straight and drop your heel down and get a good stretch in the meaty part of your calf. 2) Bend your knee slightly and drop your heel down again and this will get into the narrow part of your calf, closer to your ankle. Enjoy! #calfstretch, #bemoreawesome, #1percentbetter, #chicagopersonaltrainer, #onlinepersonaltrainer

We love, love, love this stretch. 1) It's just a great stretch 2) it is one of those rituals that can trick your brain into working out on days when you aren't feeling it, but still want to move a little. .⁠ If you want to work more on this, we go into more detail in our classes and our online programs. DM us for more info! ⁠ .⁠ Save this for later as a reminder too! ⁠ .⁠ .⁠ #bemoreawesome, #stretch, #improveyourposture, #1percentbetter, #chicagopersonaltrainer, #logansquare, #onlinepersonaltraining

If you're taking a break for lunch right now, this is a great stretch if you're feeling a little tight in your neck, shoulders and upper back. Or, save this for after work . 1) Lie on your back and spread your arms out like the letter T. 2) Bring your knees up to 90 degrees. Keep your right palm down and flip your left palm to face the sky. 3) Rotation your knees to your right side and suck your left shoulder into the ground. Only go as far as you can with your left shoulder stuck to the ground. 4) Breath and come back to up to center. 5) Flip flop your hands and rotate to the left side. .⁠ If you want to work more on this, we go into more detail in our classes and our online programs. DM us for more info! ⁠ .⁠ Save this for later as a reminder too! ⁠ .⁠ .⁠ #bemoreawesome, #stretch, #improveyourposture, #1percentbetter, #chicagopersonaltrainer, #logansquare, #onlinepersonaltraining

Another stretch to make your body happy. This thoracic (aka mid back) opener is lovely. Get set-up almost in child's pose, knees will be wide and you'll sink your butt towards your heels. With your hand gently behind your neck you'll scoop your elbow under and rotate through your mid-back to open up. And, breathe!!! . If you want to work more on this, we go into more detail in our classes and our online programs. DM us for more info! .⁠ Save this for later as a reminder too! .⁠ .⁠ #bemoreawesome, #stretch, #improveyourposture, #1percentbetter, #chicagopersonaltrainer, #logansquare, #onlinepersonaltraining

Have you done a side lunge stretch lately? If you sit a lot, this stretch might feel amazing! Visualize your superhero logo on your chest and keep that facing forward as you do this stretch. .⁠ Save this for later as a reminder too! .⁠ .⁠ #bemoreawesome, #stretch, #improveyourposture, #1percentbetter, #chicagopersonaltrainer, #logansquare, #onlinepersonaltraining

Did you have a stressful day? Real quick, do this stretch a handful of times and feel 1% better. . Save this for later as a reminder! We love doing this stretch after sitting for an extended period of time (work, netflix or zombie shooting games). . . #bemoreawesome, #stretch, #improveyourposture, #1percentbetter, #chicagopersonaltrainer, #logansquare, #onlinepersonaltraining