5814 Dempster St, Morton Grove, Illinois 60053

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  • Give the Heart What It Wants....A Valentine's Day Protein Shake!

    Give the Heart What It Wants....A Valentine's Day Protein Shake! Offer your gym crush this shake on Valentine's Day and you'll win them over in a heartbeat! Ingredients: Unsweetened Coconut Milk Chocolate Protein Sugar Free Hersheys Syrup Coconut Milk Whipped Cream Pink Sprinkles Frozen or Fresh Strawberries Ice Cubes Directions 1.) Add 10 oz of Coconut Milk to Blender 2.) Add 1 1/2 Scoop of Chocolate Protein Powder 1/2 Cup of Fresh or Frozen Strawberries 2 Tablespoons of Sugar Free Hersheys Syrup 3.)Add 5-6 Ice Cubes and Press Blend 4.)Pour Shake into cup, leave space at the top for whipped cream 5.)Top Shake with Coconut Milk Whipped Cream and ....

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  • 3 Surefire Ways A Beginner Can Prioritize Working Out

    3 Surefire Ways A Beginner Can Prioritize Working Out The New Years Hype Train has left the station and you are left in city where you don't know anyone or anything. Everyone has the courage to start their goals and New Years is a great point in time to "start over". So what happens? The problem with most people trying to reach their goals after New Years or in any point of time; Is that people don't know how to properly make a plan of attack. They want to eat better and start working out but they don't even know what that looks like. It's best to start with small steps and grow from there. Today, I will be discussing with you some great ways on how a beginner can prioritize their gym ....

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  • 3 Ways to Prepare For Your New Years Resolutions

    3 Ways to Prepare for your New Years Resolutions 2023 is upon us and we want to help you hit the ground running. Going in well prepared is guaranteed to help the success rate of your goals. Think about your first week of school. You would't go to your first week of classes without paper, pencils, and books. If you did; it would dramatically change your learning experience. Coming in ill prepared can make you feel cast out, disadvantaged, and unmotivated. School is a lot like taking care of your health. Both of them are investments. The school has the power to help get you high valued skills that will make you a successful person. The gym has the power to help you become mentally and ....

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  • 3 Ways to Prepare For Your New Years Resolutions

    3 Ways to Prepare for your New Years Resolutions 2023 is upon us and we want to help you hit the ground running. Going in well prepared is guaranteed to help the success rate of your goals. Think about your first week of school. You would't go to your first week of classes without paper, pencils, and books. If you did; it would dramatically change your learning experience. Coming in ill prepared can make you feel cast out, disadvantaged, and unmotivated. School is a lot like taking care of your health. Both of them are investments. The school has the power to help get you high valued skills that will make you a successful person. The gym has the power to help you become mentally and ....

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  • 3 Ways to Avoid Holiday Weight Gain

    3 Ways to Avoid Holiday Weight Gain Studies have shown that Americans gain on average 8 lbs from Thanksgiving to New Years. Sure it's easy to hide under your ugly Christmas sweaters and winter jackets, but what good ever came from hiding from the truth? Whether it's during the holidays or not. It's always best to confront truth and take action as soon as possible. Here are some tried and true ways to combat the holiday weight gain so you won't have to do so much damage control when it gets warmer. 1.) This or That - If Thanksgiving and Christmas dinner were the only things happening over the holiday, we wouldn't be having this discussion. It's the work parties, pot lucks, ....

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  • 4 Meal Prep Hacks You Need To Be Doing!

    4 Meal Prep Hacks You NEED To Be Doing Meal Prep is a skill, science, and a way of life. Learning how to exercise is complicating enough. When you pile on learning how to meal prep; it can feel like learning 2 languages at once. This can be the reason why a lot of people out there quit time and time again. Learning new skills and behaviors can be overwhelming; let alone trying to learn multiple new skills at once. Not to fear! Coach Drake is here! I'm going to give you some time and energy savers for your meal prep so it can be a more enjoyable experience. 1.) Pack Frozen Veggies - Instead of cooking your veggies and then packing them. I advise you to buy your veggies frozen and ....

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  • 3 Exercises You DON'T have to do in order to get strong

    3 Exercises You Don't Have To Do To Get Strong The world of health and fitness can be a beautiful place. Find yourself in the wrong gym or with the wrong crowd and you can end up injured. There's lots of unwritten "rules" in the weight room, of many which don't make a lot of sense or have already been debunked. You might hear things like "You have to do cardio fasted because it burns more fat", "You have to barbell back squat in order to grow your legs", or "Don't eat carbs after 6pm to lose weight". These unwritten rules are often regurgitated by people who don't take it upon themselves to try a new approach. They keep "training past the pain" because "that's what Arnold did". ....

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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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