Your resource for fitness tips, nutrition guides, and motivation to keep you on track.
Fitness Advice Wondering if a personal trainer is worth it in Chicago? Compare gym, in-home, and private studio — when it pays off, when it doesn’t, and how a free first session settles it.
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Fitness Advice Is 30-minute personal training enough, or do you need the full hour? Here is what the research on training dose, time-efficient workouts, and quitting actually says.
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Fitness Advice What to look for in a personal trainer for weight loss in Chicago: the questions to ask, the red flags to avoid, and how to test a trainer before you spend a dollar.
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Fitness Advice A Chicago personal trainer ranks the best low impact workouts for weight loss and lays out a simple weekly plan that burns fat without beating up your joints.
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Fitness Advice Real 2026 personal training rates in Chicago by gym, private studio, in-home, and online, plus why session length changes the math more than anything else.
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Fitness Advice We often measure fitness by the mirror, but the most critical changes happen inside. See what an MRI reveals about the hidden impact of excess weight on your organs and joints.
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Fitness Advice Struggling with a weight loss plateau? Discover 3 unseen factors like sleep and stress that might be hindering your progress.
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Fitness Advice 
Fitness Advice ## ## A Secret to Success on A Fitness Journey Listen carefully. I’m going to share with you one of the secrets to success on a fitness journey tow...
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Fitness Advice Starting an exercise program will bring the best results when you are guided by a professional personal trainer. A personal trainer can help you get...
Read Article → Fitness Advice You may not be overweight or malnourished, but that in no way means that you’re physically fit. Find out what you don’t know about fitness as shared b...
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Fitness Advice There are a number of professions that allow for all-day exercise made essential by the nature of the work. Construction workers, fishermen and frei...
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Fitness Advice Before busting your moves out with the best personal trainer in Chicago, it’s a good idea to feed your body with nutrients to provide your mind an...
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Fitness Advice The search for the right fitness trainer is more like looking for a professional to hire to work with you directly. A trainer that is recommended by a...
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Fitness Advice If truth be told, most of us want to be a lot fitter than we are. It is something we should all be aiming for, a better level of fitness. So, where...
Read Article → Fitness Advice ## ## Common NYE Resolutions Let’s be honest, the majority of NYE resolutions revolve around health and fitness. Whether you want to lose weight, f...
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Fitness Advice ##### “To forgive is the highest, most beautiful form of love. In return, you will receive untold peace and happiness.”—Robert Muller ## One of THOSE...
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Fitness Advice ## Sound Familiar? Constantly second-guessing. Indecision. Changing course. Flip-flopping. Putting things off. Wanting something but acting in ways...
Read Article → Fitness Advice ## “I Don’t Have Time to Make Breakfast…“ ## Problem Solved: Overnight Oat Parfaits Overnight oat parfaits are an easy yet healthy way to ensure y...
Read Article → Fitness Advice As temperatures rise and more revealing clothing starts getting pulled from the closet, you may be thinking towards summer and all that comes with it....
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Fitness Advice ## When we overindulge in too much junk food, the results leave us wanting one thing, you guessed it, more junk food! Be it a salty or sweet crav...
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Fitness Advice ##### “All forms of self-defeating behavior are unseen and unconscious, which is why their existence is denied.”—Vernon Howard ## Self-Defeating Beha...
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Fitness Advice ## Food as Fuel and Medicine As I’ve mentioned in my previous posts, fueling your body with the right kind of food makes all the difference. As Jilli...
Read Article → Fitness Advice Have you been following all the latest diet advice but have yet to drop a pound? We’ve all been there: you think you’re following the best (or fastes...
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Fitness Advice ## Have you been yearning to own a bike of your own to help you achieve your physical fitness goals but don’t know what to look for? If so, the...
Read Article → Fitness Advice In previous blogs, I’ve touched upon what to eat to meet your health and fitness goals. But did you know nutrient timing is just as important? Nutrien...
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Fitness Advice In the same way that a healthy lifestyle comes down to a conscious decision to live healthy, building muscle really relies on a decision to put in the...
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Fitness Advice Maybe you’ve just started your fitness journey. And you’ve been good about it–you’ve maintained a routine, you’re eating well, and you’re doing what y...
Read Article → Fitness Advice Monday: new week, new day, new chance to do something amazing. Didn’t eat as healthy 🍔 as you had planned or get in all your workouts last week 😬? I...
Read Article → Fitness Advice Do you consider macronutrients (a.k.a. macros) distribution in all of your meals? The good news is it’s incredibly easy to follow macro splits or simp...
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Fitness Advice As you’ve heard me tell you in posts prior to this, fueling your body with healthy, nutritious food is crucial and so is keeping what you eat varied...
Read Article → Mindset The journey to a healthier self is like a roller coaster. It has it’s ups and downs. Starting a fitness routine is worth it.
Read Article → Fitness Advice ## The Covid 19⠀ Have you heard of The Covid 19? I’m not talking about the virus. I’m talking about the 19 pounds or more that so many people gained...
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Fitness Advice Women often skip straight past the weights at the gym out of fear of ripping muscles like an amazon woman. But girls lifting weights experience the sa...
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Fitness Advice Check out this yummy vegan friendly strawberry banana smoothie recipe by Jeanine Donofrio over at @LoveAndLemons for providing. It tastes so yummy! We...
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Fitness Advice ## A Dance Party in Your Stomach Ever find yourself frustrated in feeling full and killing cravings? Wonder how filling is the food you’re eating? Le...
Read Article → Fitness Advice Making small changes to your diet can surprisingly add up quick to calorie reduction when trying to achieve and maintain a goal weight. Preparation...
Read Article → Fitness Advice You work hard to keep in shape and look as good as you can. But what about the food you put into your body? A simple meal prep guide might be all you...
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Recipes Check out this delicious and healthy vegetarian breakfast recipe for Shakshuka! It's loaded with flavor, healthy, & easy to make.
Read Article → Fitness Advice ## What is Zinc? Do you consider zinc in your diet? Zinc is an important element which contributes to many functions within the body. It plays a role...
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Recipes Struggling to find recipes that everyone in your household will enjoy? No worries, we've got you covered.
Read Article → Mindset It's not your fault if you don't know what a healthy snack is. The education system doesn't teach much about it. Let us teach you!
Read Article → Fitness Advice ## An Incentive To Workout Having a hard time getting motivated to workout? Then, treat yourself to new gym gear to get you going! I don’t know about...
Read Article → Fitness Advice ## A High Performance Machine Food is fuel for our bodies. It gives us the energy we need to survive and perform daily activities. Think of your body...
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Fitness Advice There are countless benefits to working out with a personal trainer or going for a jog several times each week. Better health, a trimmer waistline and...
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Fitness Advice You’ve been trying and trying, but you just can’t seem to shed those pesky pounds. Perhaps you can’t stay motivated? Maybe you can’t stick to a diet?...
Read Article → Fitness Advice ##### This chart approximates what beats per minute (BPM ) corresponds to your walking, jogging or running speed. The chart is based off of average...
Read Article → Fitness Advice There are a lot of great ways to develop a successful fitness regimen. A great way is to seek help from Transform Personal Training which can provid...
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Fitness Advice Here’s a truth bomb (and trust me, I’m saying this out of love)… YOU are the reason for why you haven’t reached your goals. Was that hard to digest? L...
Read Article → Fitness Advice The first step in starting an exercise program is getting up the nerve to get going. For those that have had a lapse in working out it can be hard to...
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Fitness Advice If you have already spent an enormous amount of time looking into getting fit, then you know that there is a near-endless stream of advice about the b...
Read Article → Fitness Advice For a powerful upper body and developed arms, the pull up is one of the more effective exercises. Use good form for as long as you can then rest and d...
Read Article → Fitness Advice ## CRAVINGS Pizza, potato chips, pretzels, cookies, ice cream, candy… the list of foods people crave goes on and on.We hear about pregnant women havi...
Read Article → Fitness Advice Protein powder isn’t just for bodybuilding bros and buff gym rats with bulging biceps and linebacker traps. This misconception makes some women think...
Read Article → Fitness Advice Taking your fitness journey seriously goes beyond the work you put in with a trainer or at the gym. It requires dedication and discipline in many a...
Read Article → Fitness Advice ## INTRO TO PROTEIN Not going to pull out my science teacher hat and start diving into protein too deep, but rather, I want to cover some protein bas...
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Fitness Advice ## Food in AM Not sure about you, but I’m the type of person who NEEDS something to eat first thing in the morning. Ever heard of hangry (a.k.a when...
Read Article → Fitness Advice Are you worried about gaining weight while on vacation? One study finds that 29% of vacationers gain weight while traveling. Knowing a few simple tip...
Read Article → Fitness Advice “Stop leaving and you will arrive. Stop searching and you will see. Stop running away and you will be found.”—Lao Tzu ## COMMIT TO IT It’s sad knowi...
Read Article → Fitness Advice ## Feeling a Bit Stiff? Let’s face it, as we age, certain things seem to become harder and harder to do. Squatting down to pick up something off the...
Read Article → Fitness Advice Check out this yummy Cinnamon Coffee Smoothie recipe.Made with dates and almond butter, this Cinnamon Coffee Smoothie is the perfect healthy breakfast...
Read Article → Fitness Advice ## Y2K on a 20 Year Delay? Let’s face it, the 2020 COVID-19 pandemic rocked the boat for most people in so many ways. Personally it turned my world u...
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Fitness Advice ## Breakfast, The Most Important Meal of the Day Breakfast is the most important meal of the day, right? It lights our inner fire and gets us ready t...
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Fitness Advice ## An Italian Inspired Delight I’m always on the lookout for new recipes that healthy and easy to make, but I also find variety to be important. Usu...
Read Article → Fitness Advice ##### ##### Kicking off today’s blog with a quote, “Don’t tell me the sky’s the limit when there are footprints on the moon.” —Paul Brandt. ## What...
Read Article → Fitness Advice ## All Those Extras But I’m only eating 1,500 calories per day… LOOK! You may or may not track everything you consume but just know, your body DOE...
Read Article → Fitness Advice ## ## Why Talk About 2021 Now? Why talk about 2021 when all we want to do is get through the rest of 2020. We can wait until NYE to prep for the ne...
Read Article → Fitness Advice ## The Characters At The Gym Ever find yourself scanning the gym and judging the people you see? We’ve all done it at some point or other. Before the...
Read Article → Fitness Advice ## ## A Tasty Vegan Breakfast Recipe As promised in previous posts, I will continue to send healthy recipes your direction. Building up a library f...
Read Article → Fitness Advice Variety is the spice of life! Stay on track with your health and fitness goals, but switching things up a bit from time to time, especially when it...
Read Article → Fitness Advice Did you know eating healthy doesn’t have to be complicated or require tons of ingredients? Check out this yummy vegan recipe for Sweet Potato & Apple...
Read Article → Fitness Advice # Is It Possible? Many of our clients ask the question, “Is it possible to drink and diet at the same time?” Before answering you, let’s set the reco...
Read Article → Fitness Advice Nervous about your first Chicago personal training session? Don’t be! Here are some tips that will help center your mind and calm you down before...
Read Article → Fitness Advice Follow me @TransformFitCoach for daily nutrition tips, fitness motivation, recipes, and more! ## It’s Not Your Fault Baked potatoes are healthier to...
Read Article → Fitness Advice Just like shopping, you want to get the best bang for your buck when it comes to nutrition. You want to maximize nutrient absorption. Let’s talk abo...
Read Article → Fitness Advice Especially around the holidays, you’ll see pictures on social media of people look in a state of utopic happiness donned in matching outfits with th...
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Fitness Advice Its summer time, so going out for a run in the Windy City is back on the menu for the workout happy citizens of Chicago. The Second City has some of...
Read Article → Fitness Advice # My New Favorite! Finding time to prepare a healthy meal, especially when you’re on the go in the morning, can be challenging. Instead of spending t...
Read Article → Fitness Advice There is no better way to create a bond with your special someone than by focusing on your fitness goals together. Research has shown that couples wh...
Read Article → Fitness Advice Bob is 75 years young and joined the Transform family in February. Bob has diabetes and came to us looking to lose a little weight, increase strength,...
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Fitness Advice ## Breaking Shackles My job as a coach is to interrupt what you’ve done up until this point. I think we can both agree, what got you here won’t get y...
Read Article → Fitness Advice Fitness can be a very enjoyable and fulfilling activity that anyone can enjoy. However, for a beginner, that piece of equipment or that exercise can b...
Read Article → Fitness Advice “Your identity is your most valuable possession. Protect it.” —Elastigirl, The Incredibles ## WHO AM I? Ever ask yourself that question before? P...
Read Article → Fitness Advice Loving to go out to eat doesn’t have to lead to unhealthy decisions. You can still enjoy fun meals out without the greasy temptations offered by som...
Read Article → Fitness Advice # How is That Possible? 🤯 When it comes to truly changing the composition of your body and trading fat for muscle- watching your calories are NOT en...
Read Article → Fitness Advice Check out this yummy Vegan Breakfast recipe name for Greek Chickpeas on Toast. It tastes so yummy! We had these the other day. It was super easy to...
Read Article → Fitness Advice Check out this yummy recipe for a Simple Vegan Breakfast Hash. It tastes so yummy! We had this the other day. It was super easy to make we didn’t need...
Read Article → Fitness Advice ## GRITS BOWL WITH AVOCADO AND BAKED TOFU STRIPS Check out this yummy vegetarian-friendly bowl recipe for a Grits with Avocado and Baked Tofu Strips....
Read Article → Fitness Advice ## Lovers and Haters Some people love them, while some people hate them. What am I talking about? Vegetables. We have both types in our house. I lo...
Read Article → Fitness Advice ## Your Food Discoveries What foods have you discovered since starting your weight loss journey? When you’re looking to jumpstart weight loss, siftin...
Read Article → Fitness Advice ## Is Your Tank Running on E? Is your motivation tank running on E, right now? Can’t find direction or a little lost on what to do next. Right now yo...
Read Article → Fitness Advice How would you like to lose 22lbs in 7 weeks? Well one of our clients did it and she is not stopping!
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