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  • March Healthy Nutrition Meal Plan

    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?

    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

    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

    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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  • Holiday Nutrition Survival Guide Tip #10: Don't Bring Unhealthy Foods in the House

    Holiday Nutrition Survival Guide Tip #10: Don't Bring Unhealthy Foods in the House

    HOLIDAY NUTRITION TIP #10 DON'T BRING UNHEALTHY FOODS INTO THE HOUSE This is a year round thing but it is also very important during the holidays. When you go to the store, don't buy egg nogs, candy, Christmas cookies, etc and have them in the house. If you want a fun snack, buy something small and eat it then. Don't bring home leftovers, don't bake cookies and all those sweet ideas during the holidays. If some of these things are traditions, then think about doing them at a friends house, so they can keep the supplies there and the extra cookies you guys don't eat. Want to download our FREE Holiday Nutrition Survival Guide? Just click the picture. ....

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  • Holiday Nutrition Survival Guide Tip #9: Eat Your Main Meal on a Small Plate

    Holiday Nutrition Survival Guide Tip #9: Eat Your Main Meal on a Small Plate

    HOLIDAY NUTRITION TIP #9 EAT YOUR MAIN MEAL ON A SMALL PLATE When you're getting ready to eat at a party, go find the smallest plate they have. Usually a small side plate / dessert plates should be somewhere. This is your plate for the evening. You can fill this plate up 2 times but can't have it heaping full. This will allow you to keep your calories low but also works on a psychological level of your eyes seeing a full plate and when you empty it, it'll think it's full. When you go back for seconds, try to have your desserts on that plate with whatever else you'd like to have. But only 2 plates in total. Want to download our FREE Holiday Nutrition Survival Guide? Just click the ....

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  • Holiday Nutrition Survival Guide Tip #8: Eat a Big Meal Before You Go

    Holiday Nutrition Survival Guide Tip #8: Eat a Big Meal Before You Go

    HOLIDAY NUTRITION TIP #8 EAT A BIG MEAL BEFORE YOU GO A mistake a lot of people do is they go to a holiday party hungry. They've been saving up all day so they can have treats. In theory, this is a great idea because you are reducing calories before hand to have more in the evening. However, most people over indulge with this philosophy because they can justify that they didn't eat earlier. Instead, try something new this year. Eat a big, healthy meal before you leave. A good example would be a nice big salad, a big piece of meat with a veggie side, etc. Your goal is to get those quality nutrients in you and feel full so you have little desire to eat the unhealthy foods you'll be eating ....

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  • Avoiding Holiday Nutrition Pitfalls

    Avoiding Holiday Nutrition Pitfalls

    Let's talk about the how to successfully maneuver holiday parties. This information is useful for parties or events that are that you are not ‘cashing in’ for a splurge meal. But it is also good for times when you are going to splurge but you at the same time want to minimize ‘dietary damage.’ ALCOHOL The first thing we are going to talk about with parties is alcohol. Alcohol puts the biochemical breaks on fat loss. But socially oftentimes there is pressure to ‘have a drink.’ What can you do? The first option is to minimize the amount of carbohydrates you have with your alcohol. As this combination makes the impact of alcohol on fat loss even worse. ....

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  • Holiday Nutrition Survival Guide Tip #7

    Holiday Nutrition Survival Guide Tip #7

    HOLIDAY NUTRITION TIP #7 ONE GLASS OF WATER FOR EACH ALCOHOLIC DRINK Avoiding alcohol during the holidays is almost impossible. Especially if your normal social group likes to drink. But there are ways to reduce the impact of alcohol during the holidays. First, lets talk about the reason we should avoid / reduce alcohol. One obvious one is the extra calories. There are ways to drink and not have a lot of calories but these are pretty far and between. As well as not always tasty as what you'd like. Another reason is the sugar that is in most alcoholic drinks. This can make us more hungry for other sugary based treats as well as spike our insulin. The spike of insulin can start a ....

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  • Holiday Nutrition Survival Guide Tip #6

    Holiday Nutrition Survival Guide Tip #6

    HOLIDAY NUTRITION TIP #6 SAMPLE ALL TREATS BUT ON THE SMALLEST SIDE PLATE Eating holiday treats is one of the great parts about this time of year. So we don't think it's realistic to go the holidays without eating them. Instead, grab the smallest plate you can find and put a little bit of everything you want to try on it. You can only use one plate, so be sure you choose wisely what you'd like to have on it! Want to download our FREE Holiday Nutrition Survival Guide? Just click the picture. Check out our different social media posts on this tipFACEBOOK PINTEREST TWITTER Holiday Nutrition Survival Guide Tip #6: Eat All The Treats but on a Small Plate Interested in ....

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Helping Mundelein and Jefferson Get Fit And Have Fun!

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Group Fitness Jefferson

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.
Group Fitness Jefferson

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.
Group Fitness Jefferson

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!
Group Fitness Jefferson

Chris C

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

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.
Group Fitness Jefferson

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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