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Game Changing Performance

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3 Jun 2021
Why Athletes Need to Learn to Stop

The number one goal of athletic training is not to make the athlete stronger, faster, or better at their sport. They are close, but there is one thing that is most important: Injury Prevention. If an athlete is injured, none of those other things matter. Being the fastest player on the team doesn’t do any good if they are stuck on the sidelines with a blown out knee. Now there is no way to prevent injuries 100%. Freak accidents happen, but we can greatly reduce the risk of injury with intentional training. Let me start off with a question that was posed by strength coach Robert Dos Remedios. He once asked, “How fast would you drive a Ferrari without brakes?”. ....
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6 May 2021
Is Single-Leg Training Important for Athletes?

Recently there has been a growing interest in the athlete training world about the value of single-leg (unilateral) training. The question is if it is valuable to do exercises on one leg (lunges, split squats, etc.), or if doing only double-leg (bilateral) exercises, such as back squats, is most beneficial. There are many reasons that make single-leg training extremely valuable to athlete training. But first, think about this idea: almost everything athletes do is on one leg, so why wouldn't we train single-leg exercise? Running, jumping, kicking, pitching, serving, skating, throwing, and the list goes on. All of these involve using one leg. There are so many reasons to train single-leg ....
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Pizza and Movie Anyone??

One of my favorite things growing up was having a delivered pizza and renting a movie. It was great to hammer down slice after slice and have great entertainment to distract me. Do you ever do this with your kids? I bet the answer is yes and doing this occasionally is great. It creates memories and is a fun event. It can be dangerous if done to much though. Do you let your kid eat cereal while watching cartoons? How about play Minecraft while eating a snack? These are everyday occurrences for kids in this entertainment based society but it can lead to a lot of the obesity issues we are having. In an upcoming article, we are going to talk about hunger cues ....
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RECIPE: Sweet Potato BBQ Chicken Pizza

We have this delicious Sweet Potato BBQ Chicken Pizza recipe. Serves: 4 Prep: 15 mins Cook: 45 mins Nutrition per serving: 524 kcal 15g Fats 62g Carbs 36g Protein Download the recipe to learn how the ingredients and put it all together: Sweet Potato BBQ Chicken Pizza ....
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Collagen Protein 101: All the Basics You Need to Know

In the health, fitness, nutrition industry there is a new fad every single day. It’s really hard to distinguish between what is a fad or what is something that is actually good for you. Most of the fad ideas aren’t completely wrong, meaning they have some truth in the value of what they are trying to say, but it’s only a very small component of getting the results they saying the tool or supplement will get you. So today we tackle collagen. WHAT IS COLLAGEN PROTEIN Collagen protein makes about about ⅓ of the bodies protein make-up. Our body naturally produces collagen to help keep our skin healthy and tight, help with clotting of blood, nail strength and ....
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What Makes Our Programming Unique?

At Game Changing Performance, we have designed a program that is designed to fit all combinations of fitness levels, age, mobility concerns and level of exercise knowledge. We put the individualization into group training. HOW DO WE FIT ALL LEVELS? Whether you are a newbie or a fitness fanatic you’ll be able to fit into our program. We have designed each exercise in our program to have 1-3 levels and sometimes even more. This allows a person who might be 26 with no injuries and was a former athlete to workout next to a 56 year old who has bad knees and works construction all day. Level 1 takes into account any major injuries that could affect a person doing a specific exercise. ....
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March Healthy Nutrition Meal Plan

Looking for some health recipes along with a full on meal plan. This meal plan is meant to help you get more vegetables and more quality food in your diet. This isn't a fat loss program exactly. It can be used many ways. If you want fat loss, then focus on eating this meals but in smaller portions. Muscle gain, try to be full often. Here is March 2021 Healthy Nutrition Meal Plan Some meals I'm very excited for this month are: 1. Chipotle Apricot Pork BBQ Sandwich 2. Chicken and Shrimp Fajitas Last month, I really enjoy: 1. BBQ Beef Brisket: Was so tasty!! We used Sweet Baby Rays Honey BBQ Sauce and it made it perfect. 2. Cauliflower Mac & Cheese: This was surprising a lot ....
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What's your best chance to fix sleep?

Have you ever heard of sleep hygiene? Just like personal hygiene, it's a routine of activities that help you sleep better just like personal hygiene is a routine to help you smell better. Why are we talking about this? Having a good sleep routine and sleep habits before bed is one of the easiest ways to improve your overall sleep. What are the benefits to having a good sleep routine? Deeper and more quality sleep. Studies show that you cannot really affect REM sleep, your brain controls that and will get as much REM sleep as it needs to create proper brain function. However, you can affect deep sleep. Deep sleep is when your body is physically recovering from workouts, from ....
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February Healthy Nutrition Meal Plan

Looking for some health recipes along with a full on meal plan. This meal plan is meant to help you get more vegetables and more quality food in your diet. This isn't a fat loss program exactly. It can be used many ways. If you want fat loss, then focus on eating this meals but in smaller portions. Muscle gain, try to be full often. Here is February 2021 Healthy Nutrition Meal Plan Some of my favorite meals during this month are: 1. Sesame Beef 2. Honey Garlic Chicken Last month, I really enjoy: 1. Orange Chicken: it wasn't breaded but still great 2. Mongolian beef: the flank steak was so good 3. Pulled Pork: this was our first time using BBQ sauce in the Instapot and it ....
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Case Study: Atomic Habits + Time

This is a story of a member of ours that joined the gym last January (2020). Scott came in with a great mindset on starting with the basics and slowly building up strong habits over the year. I interviewed him after a very successful year of transforming (amid a pandemic none the least), here are the things that helped him be successful. STARTING POINT: Weighed in January 26th, 2020 at 244.6# What was thing that got you jump started? In late 2019, I read James Clear's bestseller Atomic Habits, and I remember scrolling through my Facebook feed on New Year's Day. I saw Game Changing Performances New Year, New You Transformation Challenge and I knew that this was exactly ....
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Rosemarie W

This is the best gym ever, it's like having a personal trainer at all times. I'm no athlete, I'm 59 and have several autoimmune diseases but this gym got me moving. Do yourself a favor and check it out. It's the best decision you'll ever make.

Mary K

Excellent workout program and very motivating instructors! GCP really cares for the health and fitness of its members, as demonstrated by amazing communication about diet, fitness and on-site body metric evaluations to help gauge personal progress.

Becky L

Excellent trainers! Great classes! They always go over and beyond! They teach you the correct way!This is the place to go if you want a great workout with great trainers!

Chris C

Great place and great owners. They really make the workout experience personal and challenging.

Erica W

I really enjoy working out here. They cater to your capabilities by providing alternative exercises when needed and also know when to push you. The workouts change daily and are never monotonous or boring. I have thoroughly improved my strength and most importantly feel great. Highly recommend GCP.

Melissa D

If you are over 50 and looking for a challenging fitness experience adjustable to your specific needs or limitations then GCP is for you. 45 minutes per session and done. No guessing with the equipment or techniques.

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Personal Training near Mundelein

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