5814 Dempster St, Morton Grove, Illinois 60053

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  • The Power of "No"

    The Power of "No" Do you want to Super Size that? Can you help me move? Do you want to add another for just a dollar? Are you going to be able to make the party? Social pressure is all around us and it always wants more. One of the biggest struggles I see with clients who are establishing health and wellness into their lives; is that they are unable to put themselves first. They are always saying "Yes" and "Sorry". As if taking care of themselves first is something to feel guilty about. As a coach for over 10 years; I'm here to tell you it's definitely ok to say "No" from time to time. If it means jeopardizing your progress or becoming overwhelmed then it's not worth it. Most people ....

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  • 3 EASY Ways To Get More Steps In

    3 Easy Ways To Get More Steps In The beginning of your journey into the world of fitness and health can be over whelming. Many people fear they will get laughed in at the gym for looking like a beginner. It takes a great deal of fortitude to get past those first hurdles. When you are on Team Drake. Our coaches meet you where you are at and make a plan from there. We know that if we help a person get momentum forward and get them excited about their journey; the chance of long term success is far greater. If you are completely new to health and fitness. One of the best ways to get started is to incorporate walking in your weekly routine and aim for a number steps each day. Definitely ....

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  • Don't Want to Track Calories? But Still Want Results? Try This.

    What If I Don't Want to Track Calories? But Still Want Results? A regimented diet doesn't happen over night, but does that mean you shouldn't even try? Of course not. Engraining portion control and meal prepping into your lifestyle is a skill like any other. Healthy eating takes time, trial and error, consistency, and discipline. Before putting all of that on your plate (no pun intended), it might be easier to digest (no pun intended) if you focused on performance based goals for your first year in the gym. They will act as the catalyst for your weight loss and muscle building goals without even focusing much on diet. What are performance based goals? Performance based goals reflect on ....

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  • 4 Ways to get your Heart Rate Up with Bad Knees

    4 Ways to get your Heart Up with Bad Knees The knee is the achilles heel of the general population. Who knows? Maybe Achilles just had a bad case of plantar fasciitis? What I do know is that knee pain holds back many adults from getting in shape. The cause of knee pain could be a number of things. That is to be determined through a movement assessment, x-ray, or MRI. The road to recovery could be long for what's causing your pain, but that doesn't mean you should let it hold you back from reaching your goals. A big set back for people with bad knees is that they are unable to handle heavy loads on compound lifts, it holds them back from running or walking, and the fact that your ....

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  • BBD Beef and Broccoli with Peanut Sauce

    BBD Beef and Broccoli with Peanut Sauce

    BBD Beef and Broccoli with Peanut Sauce Watch Video Here! Let's be honest. Eating at Panda Express will eventually have you riding the Fat Ass Express. I think even the napkins there are deep fried and covered with sugar. Chinese food is one my favorite guilty pleasures. It's a type of food I could comfortably eat everyday. The sweet and savory is what does it for me. This recipe is a revision of the take out classic so that you can enjoy the pleasures of take out without the guilt. The secret ingredient is a Low Calorie Peanut Sauce from Whole Foods that is only 30 calories per serving which is 3x less calories than a normal peanut sauce, but does not hold back on authentic ....

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  • 5 Ways To Eat at a Summer BBQ and NOT halt your progress.

    5 Ways to Eat a Summer BBQ and NOT Halt Your Progress The Chicago Summer is a very special time for city folk and suburbanites. The grills are out, bags and horseshoes are all set up, sunscreen and mosquito repellent are flowing, and that pool is begging for a big ol cannonball. The summer vibe is all about enjoying the little amount of sun we get with the ones we love the most. Block parties, BBQs, festivals are happening multiple times a week and we want to hit as many as we can before it gets cold again. Many of you have been working hard during the winter and spring to achieve your summer bodies and it would be a shame to start back at square one in September. Here are 5 bullet ....

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  • 3 Things You Can Do To Stop Cardio from Killing Your Gains

    3 Things You Can Do To Stop Cardio from Killing Your Gains

    3 Things You Can Do To Stop Cardio from Killing Your Gains Will cardio affect my gains? When a fitness professional hears a question like this, it's very hard to give one answer because there is other variables at play. How much cardio, what type of cardio, what is the primary goal, the current weight/age/height of the person, how much gym experience they have, and what type of diet they are on, are all variables that could affect the outcome of this question. For quick and easy answers, it's best to refer to generalities for general questions and not use specific circumstances. Has cardio effected muscle gains in the past for some people? Yes, but more than likely it stemmed from ....

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  • 3 Reasons You Aren't Making Gains

    3 Reasons You Aren't Making Gains

    3 Reasons Why You Aren't Making Gains You got bit by the fitness bug. Your first year of lifting weights has been life changing. You've been watching your body change month to month and it's been the fuel to keep pushing you forward. Woefully, I have to inform you that the first year of magical gains does not go on forever. Every year it gets harder and harder to make strength gains and put on muscle. I'm not here to discuss which training style is best because I'll let you in on a little secret...all training styles work...up until a certain point. Then it's the job of the athlete to recognize when a program has plateaued and how are they are going to change it. I'm here to discuss ....

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  • 4 Ways to Determine Quality Fish Oil

    4 Ways to Determine a Quality Fish Oil We've all whizzed past the vitamin aisle at Aldi's and seen something like 2 bottles of 180 capsule Fish Oil for $5.99! Some of you might think "Fish Oil!?! That's healthy and it's a great deal", while others of us have trust issues because we've been burnt before. I'm no different and I've been burnt enough times to know better. I can't help but think "How can this company afford to manufacture, package, label, and ship their product for only $3.99 a bottle?" The answer is the obvious one. Does (A) this company care so much about the health and well being of the planet that they are willing to run their company of razor tight margins? OR... (B) ....

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  • 3 Things You MUST Have For Successful Meal Prep

    3 Things You MUST Have for Successful Meal Prep Many of you have tried the "if it fits your macros", calorie counting, intermittent fasting, or keto approach to dieting and few have had great success. I'm a big advocate of doing any style of dieting as long as it works for your lifestyle, keeps you healthy, and helps reach your goals. Many of you trying these diets have experienced pitfalls because they lack structure. Preparation is a necessity for structure. Structure is a necessity for consistency. Consistency is a necessity for success. Which is why these diets fail for so many. Telling someone to track foods until they hit a certain number (or calories) can be ....

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