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Group Fitness in Mundelein - Game Changing Performance

Mundelein

Illinois 60060

Group Fitness in Jefferson - Game Changing Performance

Jefferson

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12 Feb 2019
Top 5 Recovery Strategies

Top 5 Recovery Strategies If you're a member of Game Changing Performance, you know we preach recovery all the time. Whenever something is cranky we ask have you been doing your recovery work, did you foam roll, did you stretch, etc. We know that the body takes a beating and that's even before you exercise. Sitting at a desk takes a beating on your lower back, hips, traps and forearms. Dealing with stress at a job or with kids builds up tension in the neck, traps, upper back and shoulders. So even before you touch a weight your body is all jacked up. Then you put it through the physical stress of exercise and those little issues show up on a much larger scale. Did the exercise ....
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5 Feb 2019
The Power of a Habit

As Aristotle put it best, ”We are what we repeatedly do. Excellence is not an act, but a habit
.” When it comes to life in general, habits make life either super easy or super hard. Whether its a good habit like waking up early to exercise or bad habit like eating dessert each night before bed. Habits are the foundation of our thoughtless actions that allow us to go on autopilot. Our bodies and minds developed this skill called habit forming to make it so we can continue to evolve without needing to think about every little detail. When we create a new positive habit we absolutely love it. However, when we have a bad habit we stress because we know it will take work to ....
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29 Jan 2019
12 Ways to Easily Add Vegetables to Your Life

When it comes to the Process of Fat Loss we have what we call baseline habits. These are things that need to be a staple in your everyday life for you to successful lose body fat as well as maintain a healthy lifestyle. The baseline habits would be the boxes you need to make sure you check every day no matter what if you plan on achieving your goal of fat loss. One of the best habits there is trying to get more vegetables into your diet. Ideally we are looking for 5 servings of vegetables a day to allow you the proper amount of fiber, to give you a nutrient rich diet and to achieve fullness.This is an issue almost all of our clients deal with. They might get on their kids about eating ....
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22 Jan 2019
Do the Work

There is a book that I listen to every year called Extreme Ownership by Jocko Willink and Leif Babin. It’s an incredible story of the Navy Seals and how these guys practice what they call extreme ownership. The concept is, you need to take responsibility for your actions. No one else is responsible for the choices you make and no matter what happens, there is some sort of control you have in each situation that you can take ownership of. It’s an incredible philosophy that I try to live out each day. If you’re interested in the book you should listen to it via audio-book because Jocko and Leif are incredibly powerful story tellers. Check out this YouTube clip from Jocko ....
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15 Jan 2019
Holidays: The Good, The Bad, The Ugly

If any of you are like me (which I think most of the US is this way) but the holidays are really hard on my nutrition. It is filled with holiday parties, travel and a great social time. These are all great things but I get exhausted, stressed and bloated from all the food. Regardless of if its sweets, carbs, or actually healthish food I end up just eating way way too much. Here’s how my 2018 holiday season played out and how I dealt with the obstacles and celebrated some wins but also had to deal with the losses. In my last blog post I went over my Thanksgiving and early December so I’m not going to relive that hear, if you’d like to check that out its Fat Loss ....
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7 Jan 2019
Goal Setting: The GCP Way

This is one of my favorite topics..period!! I absolutely love the process of creating goals, finding ways to measure them and then creating an action plan to put in place to accomplish them. Now following through with all the ones I set and sometimes setting to many of them is where I struggle more. But we’ll save accountability and follow through some other time. My first question to you, do you current set goals? If so, are they quick things in your head or do you create systemized goals that have a formula to help you achieve the end result? Today, we are going to tackle our strategy and process for creating goals and optimizing them for achievement. FOUNDATIONS
If ....
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1 Jan 2019
Fat Loss Chronicles: Takeaways & 2019 goals

RECAP OF 2018
If you made it through all the blog posts about The Fat Loss Chronicles leading up to now you can see there were a lot of ups and downs throughout the year. It definitely wasn’t a linear process by any means. I look back over the year and think about what could have been. What if I would have stayed stricter, what if I would have implemented more strategies, what if I had kept my calories lower, etc. I could have probably reached 83lbs this year. I know people who have lost that much this year, who have had a bigger change than me. But then I take a step back and breathe. I have to remember that I have those 100’s of pounds over the years because I ....
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29 Dec 2018
Fat Loss Chronicles: So close I can taste it

QUARTER 4
OCTOBER
I started October at 245#’s. This was the perfect month for me in all aspects. I had a new nutrition coach in Jessica from WAG. She is extremely awesome and she reset my macros to numbers I was at first nervous about but now am super happy about. By mid, September I was still following the 20/40/40 but I was at 1500 calories per day. Jess moved me to 2560 calories and 34/30/36. The main change here is my carbs went from about 80 a day to 205. Man what a change that was. At first, it was hard to eat that much food. It took me a little while to get used to it and I was honestly nervous I was going to gain weight. I was having trouble losing a lot of weight ....
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27 Dec 2018
Fat Loss Chronicles: Progress not perfection

QUARTER 3
JULY
July started off pretty unhealthy for me. I went on a trip with my family to Tennessee and we didn’t exactly eat healthy, haha. It was a blast though. When I got back from that trip I weighed in at 260 so up two pounds from June 28 th when I last weighed. I wasn’t overly upset, knowing I knew I would eat well during that trip. I quickly got back on track and ended up having one of the best months of the year for me. I had a trip down to my buddy Marshall Ray’s of Faster Fitness in St Louis and he and his wife Savannah had some great insight to some tips to help my cravings. These ended up being pretty game changing for me. They gave me some ....
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24 Dec 2018
Fat Loss Chronicles: Result without much change

QUARTER 2
APRIL
The first day I weighed myself in April was the day after I drove back from Iowa after Easter. I weighed in at 265. So 3 lbs heavier than last month. This is mainly due to inflammation of my gut after eating like crap for so long. April was a relatively focused month for me. I knew I was going to be seeing my business mastermind team in early May and that gave me motivation to show them the progress I had made. Training continued to be good and the effort kept increasing. Eating was closer to 90/10 this month. I only had 2 nights the whole month I had an out of control eating night but none were consecutive days which is an improvement. April was a pretty low key ....
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Helping Mundelein and Jefferson Get Fit And Have Fun!

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Celestia A.

I have been going to GCP for about 2 years. I guess you could call me a gym hopper as in I would go from one gym to the next but never felt comfortable anywhere until I found them. Coaches Trevor and Nate are amazing at what they do. Not only are they very knowledgeable about health and fitness they truly care about their clients. If you are struggling with anything they will check in on you and see how they can help whether it be emotional support or weekly check ins. Besides the coaches the atmosphere is great! The other clients that work out there are some of the funniest and most caring people I have ever met. It truly feels like a family.

Lauren H.

I have been training for about 6 weeks now and every time I complete a workout I feel so great and refreshed (but slightly exhausted)! Trevor is such a great trainer and knows so much about how the body works and how your body should look and feel during each training session. I trust Trevor 100% and have enjoyed learning something new about my body and have been so excited to see the new things I can do each time I train. My favorite thing about the training sessions is that each day is different and when we finish a month the sessions and workouts change. I love that it isn't the same thing over and over again. Get off your boring treadmill and come train in a super fun group setting!

Aleksandra D.

I've being training at GCP for over 2 years. Nathan and Trevor constantly provide support and encourage everyone to work harder and do better. It was always tough to keep up with gym routine. However, GCP never felt like a gym and I genuinely enjoy going to classes and having a laugh while training. The class atmosphere is very welcoming and open to all levels. There is never a dull moment! Emphasis is on fun and fitness. Highly recommended!

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