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  • Working hard to make gains

    Working hard to make gains

    If you are a person that is working out 2-3x a week maybe even 4x and you think you are working hard in your workouts but you are only making small gains in your fitness goals then let us check how hard you are really working. Are you doing these things for your fitness by your self or with a coach: 1) Tracking your calories every day (yes every day!!!! there are no excuses anymore, life is too short) 2) Tracking your average weekly steps 10,000 a day. 70,000 a week.
    If you read one of the previous blogs we talked about calculating calories. 10,000 steps equals 500 calories burned. 500 X 7 days = 3500 calories in a day just for your walks. 3) Tracking your workouts.
    Doing 3 ....

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  • Have you reached a weight loss plateau?

    Have you reached a weight loss plateau?

    Have you reached a weight loss plateau?
    Remember back to when you first started your journey. There are components to losing weight that you have to implement in your lifestyle correct? Tracking your food? Setting up your workouts every week? Checking in with your coach? Tracking your 10,000 steps every-day. Let's evaluate what has not been working. Think of it like this!! --------------15%---------------|----------------------------75%-----------------------------|-------------------15%-------------------- We are 75% of the way to our goal because this is the effort level that we have been giving to reach ourgoal. Doesn't mean you are doing anything wrong at all, this ....

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  • 3500 is the Important number for Weight loss

    3,500! Maybe you’re trying to lose weight? Maybe you’re trying to gain weight by putting on some muscle? Whatever your goal may be, in order to effectively reach your desired weight, counting calories
    is an important strategy to implement in your daily routine. The magic number is 3,500. In order to gain or lose 1 pound, it takes 3,500 calories to be consumed. According to the CDC, a healthy rate to lose or gain weight is 1 to 2 pounds per week. For instance, if our target goal is to lose 10lbs within a 10 week period, the goal should be to cut out 3,500 calories per week. On a daily basis, that’s decreasing the average calories consumed per day by 500 calories/day ....

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  • Get up and MOVE!

    Get up and MOVE!

    GET UP AND MOVE!!! Both physiologically and structurally the human body is engineered to move. If we incorporate functional movements in our daily routine (walking, running, squatting, etc.…) that our bodies are designed to do--amazing things happen. Bones and muscles become stronger, blood circulation, metabolic efficiency, and respiratory health ALL improve. These are just a few of the positive adaptations your body will make. However, Americans are moving less now than ever before. The obesity epidemic and other illnesses related to sedentary life styles are at an all-time high. The U.S. government recommends adults get 2.5 hours of moderate intensity or one hour and 15 ....

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  • Learning to be healthy Starts in the Kitchen: Weight loss has to start somewhere.

    Learning to be healthy Starts in the Kitchen: Weight loss has to start somewhere.

    Healthy mealsstart in the kitchen whether weight loss, muscle gain, or athletic performance.
    Your day starts off with being in the kitchen an prepping for your day and your families day. Have you looked in your cupboards or refrigerator lately, I mean really looked and identified how many things you have that are healthy vs. not healthy? Whats the ratio? We all learn that we can prep for a great day of eating. Feel good after we ate well and went to the gym all in one day, however, if our kitchen isn't stocked with the right things to start our day off we rely on grab and go meals. To be honest not always a bad thing now that there are companies that make meals for delivery. But when ....

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  • How many times have you heard or said I don't have time to workout or I don't have time to prepare my food? Come on Chicago!!!!!!!

    How many times have you heard or said I don't have time to workout or I don't have time to prepare my food? Come on Chicago!!!!!!!

    Lets get real!!!
    We all have said I don't have time to workout today! I don't have time to prepare my food during the week!
    This is a huge problem if your goal is weight loss
    . Just think about it, if you would like to lose 20lbs or even 5lbs before summer comes you have to start setting yourself up to achieve that goal. Here are some basic tips to help schedule your day so you lose those lbs before your deadline. Step 1)
    Set up a schedule for your normal workday from the time you wake up to the time you go to bed. Put in the workout time that is ideal for you,knowing 100% that you will be able to get it in with no excuses, and then fill your day with your work schedule. ....

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  • What does weight loss mean to you?

    What does weight loss mean to you?

    What does weight loss mean to you?
    Does it mean fitting in all your old clothes? Does it mean dropping weight? Does it mean losing body fat? Does it mean feeling good about yourself overall? Have you sat down and thought about what will losing weight do to you, what does it mean to you? Why is it so important to you. It says something different for everyone, and there are more significant meanings behind losing weight than the person next to you. However, in the end, you finish at the same spot. What matters is what are you doing to get there. Working out Meditating Eating Healthy Measuring your progress Being excited about your small weight loss achievements Tracking your ....

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  • Training as a senior and the benefits.

    Training as a senior and the benefits.

    Research has shown strength training for seniors can bring longevity to their health and fitness levels. There are many benefits that can help you feel strong, better balance, loss weight, and strength your bones. As you age your body starts to slow down from metabolism, to bone density, to lean muscle mass and if we don't learn to maintain those things that keep us going every day then we start to fall apart and feel our age quicker than what we think. In this picture is one of our clients who started personal training when she was 60 years old and now 66 years old.. dropped 2% body fat. She said the biggest concern when she first started training with us was she didn't want to lose her ....

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  • Personal Training and Online Fitness Programs in Chicago River North!

    Check out our new website for 3rd Coast Athlete Lab!
    We proudly serve the Chicago River North, Chicago Lincoln Park, and Chicago Gold Coast areas! Come see the programs and deals we have to offer. Personal Training, Online Fitness, Strength and Conditioning, and SO MUCH MORE! Fill out the "Request Information" form on the side of the page and stop in for a visit today! Don't forget to click here to visit us on our social media pages!! Facebook Twitter Instagram ....

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    Winter hits every year and we struggle with trying to maintain our conditioning shape from the summer leagues. Best way is to do indoor performance conditioning with a coach. Someone who can motivate you to get to the gym and stay in shape for the winter. You might have gained some injuries from playing 3 leagues from the summer this is the best time to get to the gym to strengthen and correct those weak injuries. Come visit us to get started today. ....

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