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  • A Guide to Racing SZN 2020

    A Guide to Racing SZN 2020

    A Guide to Racing SZN 2020 Get off to a FAST start in the new decade with an easy to follow race training program. ----- If you’re like most people on planet Earth, you’ve made a New Year's resolution to get fit. And that’s great! But, like a lot of these same people, you may not know where to start. We have a suggestion: sign up for a race! If you’re feeling the luck of the Irish, go for the St. Paddy’s 5K on March 14. Or maybe the Cupid’s Undie Run is more your style - no judgement here, whatever gets you moving! Why is a race a great option to accomplish your fitness improvement objectives? It ....

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  • Functional Range Conditioning: The Basics

    Functional Range Conditioning: The Basics

    Intro to Functional Range Conditioning By Sophie Rambaud I can’t tell you everything about Functional Range Conditioning in one post or two, but I can give you a brief idea of what it is all about! FRC is having the ability to control one’s body by itself and how important this is BEFORE controlling any external load. This is achieved by having the prerequisite active range of motion or controlled mobility (being able to get IN and OUT of a position with your own strength, not being pushed into or out of it by someone else) before doing a movement like squats, overhead pressing, etc. Flexibility is being able to achieve a range of motion passively ....

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  • My Fast & Fit Journey: Robbie Lehman - Part 4

    My Fast & Fit Journey: Robbie Lehman - Part 4

    Part 4 - Celebrating Results! In some ways, it feels like more than 12 weeks since starting my Fast & Fit journey with Coach Mike. That’s what happens when you take on a big goal. It requires patience, chipping away at it one day at a time. Not many things in life (that are worth doing) happen overnight, and that is certainly true with fitness. In other ways though, it’s gone by in a flash. Looking back, 12 weeks of dedication to becoming a healthier, more fit me sure is a short time frame in the grand scheme of things. So I’m glad I took the leap when I did to get back to being myself - and actually a BETTER self! It was all worth it in ....

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  • Thriving Through The Holidays

    It's the most wonderful time of the year! But for some, it can be the most stressful time of the year as well. As we enter the holiday season, it’s important to recognize that this time of year brings added stress. Even with all of the JOY and CHEER, our body can still be registering stress. Less sleep, gift lists, travel plans, possibly hosting events, potential family drama, increased amount of drinks and the temptation of desserts - just to name a few! We’re not suggesting you forgo the celebrations by any means!! But, having a PLAN for navigating the season and managing the stress is key to staying healthy. We recently invited our Chicago clients and friends to ....

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  • My Fast & Fit Journey: Robbie Lehman - Part 3

    Part 3 - Making Progress Yes, it’s a cliche. But cliches are cliches for a reason - because they are true. So you ready for this one? It’s so much easier to achieve a goal when you have two things: a coach and a plan. It’s really that simple. Having someone who can guide you, keep you accountable and is versed in whatever area your goal may be in is key, because there inevitably will be days where you won’t feel like completing your next task. This is also where the plan that the coach provides comes in, as they remind you of the effects of missing one step in the process will have on the overall timeline. ....

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  • The Difference Between ‘Training’ and ‘Working Out’

    The Difference Between ‘Training’ and ‘Working Out’

    By Mike Thomson There are a zillion different ways to sweat, and any exercise is better than none at all. That being said - there is a major difference between TRAINING and WORKING OUT. Training: following a customized program specifically geared toward accomplishing a goal, with an experienced coach guiding the process. Working Out: completing random exercises lacking a proven system, no goal in place and no coach for accountability and tracking progress. As a coach and personal trainer who spends A LOT of time in the gym, I see this scene all the time: A personal trainer trains 6-8 sessions back to back to back, implementing the same ....

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  • My Fast & Fit Journey: Robbie Lehman - Part 2

    Part 2: Initial Assessment & Goals There I was in Coach Mike ’s office, with my shirt off, and he was pinching my belly with some plastic object. Not going to lie, I was excited but also a bit nervous for my initial assessment. As I mentioned in Part 1 of this series, I’m far from where I want to be with my fitness after suffering a broken wrist playing basketball. But, in order to get to where I want to be, it’s important to take the time to get a full scope of where things currently stand. Measurement is going to be a key part of the training process. Anyone who begins a training program with Fast & Fit Coaching will undergo an ....

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  • My Fast & Fit Journey: Robbie Lehman - Part 1

    My Fast & Fit Journey: Robbie Lehman - Part 1

    Part 1: The Setback and the Comeback It was a split second decision that I wish I could take back in October 2018. Let's rewind to October 2018. My buddies and I were attempting to defend our rec league basketball title from the season before. I turned the ball over at the top of the key as my defender was guarding me pretty dang close. (No foul, ref?!) Immediately, my body instinctively turned to sprint toward the other basket. Let’s be clear: I don’t give up easy layups to anybody, no matter what. Especially if I’ve made a turnover. Even as I chased down the dude with the ball, something in my head was telling me not to challenge the ....

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  • Staying Fit & Having Fun: Lessons from "Chiberia"


    Staying Fit & Having Fun: Lessons from “Chiberia”
    posted on February 17, 2014 Yes, this year’s winter in Chicago (and many other cities across the U.S.) has been uncharacteristically brutal. Maybe it’s a sign of changing weather patterns & a glimpse into similarly tough winters coming our way, or maybe we were due for a rough winter after the past few years of relatively mild winters. I’m hopeful of the latter, but either way, this winter has reminded me of a few “lessons” in fitness. Know Your Limits
    I think it is safe to say that this winter’s weather has tested the patience & ....

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