Do you feel sluggish or fatigued, as if it’s difficult to motivate yourself to get moving? Do your sore muscles or achy joints just add to that lack of motivation? If so, let’s work together to change that!
N E W S L E T T E R
MORE MOVEMENT MORE ENERGY ALSO INSIDE DIRECT ACCESS: WHAT DOES IT MEAN? • MEET THE TEAM: IAN KEITH • SUMMER SPORTS PERFORMANCE • NEW ADULT FITNESS CLASSES
N E W S L E T T E R
Do you feel sluggish or fatigued, as if it’s difficult to motivate yourself to get moving? Do your sore muscles or achy joints just add to that lack of motivation? If so, let’s work together to change that! Living a sedentary lifestyle is one of the main reasons why people report having low energy or feeling chronic day-to-day aches. Long car commutes, desk jobs, watching T.V. once you get home from work… many people live their lives this way, with very little physical activity. While it may not seem like it is making an impact at the time, this type of sedentary lifestyle does not set you up for success and changes your body (for the worse) over time. Contact The Fit Institute today to figure out how a consistent exercise routine can increase your energy and help you live a healthier life. Increase your energy by getting up and moving, today! Why Is Physical Activity So Important? The American Heart Association recommends that adults get 150 minutes or more of moderate-intensity physical activity, or 75 minutes of vigorous activity each week. If you would benefit from lowering your blood pressure or cholesterol, aim for 40 minute sessions of moderate to vigorous activity 3 to 4 times a week. Walking just 30 minutes a day can have a positive impact on so many things! Studies show that 30 minutes of activity reduces the risk of heart disease, diabetes and stroke by improving your blood pressure and cholesterol profile, the function of your lungs, and helps maintain MORE MOVEMENT MORE ENERGY
weight with less fluctuation with the number on your scale. Physical activity reduces stress, can improve your quality of sleep at night and helps boost your mood and attitude. If you are lucky enough to make it outside on your lunch break, it can increase your access to vitamin D, which we all need after this Chicago winter and dreary spring! How Can I Get Moving? There is one fundamental rule of the human body: it was made tomove! There are several reasons why people may not want to participate in physical activity. Perhaps your body simply doesn’t move the way it used to, or perhaps painful areas of your body make it difficult to move in the ways you’d like. Whatever the case may be, the truth is that restriction in movement has the potential to lead to harmful health problems. Inorder tobehealthy, thereneeds tobea largeemphasisonmovement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to perform at its optimal levels. At The Fit Institute, we are dedicated to helping you live the best life you can, and our movement experts would be more than happy to help you relieve your pain, address your muscular imbalances and get moving once again. Contact us today at 773.799.2795 or visit our website at thefitinstitutechicago.com.
A R E Y O U L E T T I N G Y O U R PA I N H O L D Y O U B A C K ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !
DIRECT ACCESS WHAT DOES IT MEAN? It’s Easier toGet Physical Therapy Than You Think! Whether you want to come in for a check-up, suffered a recent injury, or you want to improve your health, a physician referral is no longer needed! In the state of Illinois, you nowhave direct access to physical therapy, which means you no longer need a prescription. A licenced physical therapist may begin the process of therapy by performing a full evaluation. Also, patients that are sent by their physician now have the power to choose where to receive physical therapy. Are you letting your pain hold you back? Call The Fit Institute Physical Therapy&Sports Performance at 773.799.2795foracomplimentaryconsultationtoday!
M E E T T H E T E AM IAN KEITH M.S.ED, CSCS Head Strength & Conditioning Coach of The FIT Institute
Ian has been a professional in the fitness and sports performance industry for the past 9 years working with a multitude of individuals including elite athletes, youth and elderly. He received a Bachelor’s degree in Kinesiology from Penn State, and recently has obtained a Master’s degree in Exercise Physiology from University of Miami. Ian is a certified strength and conditioning specialist (CSCS). While attending University of Miami Ian worked with the football team as Strength and Conditioning intern where he coached players both in and
out of season. Additionally, he had worked with injured players to accelerate their return to play. Ian has also worked with multiple high school sports teams coaching and designing training programs. At Penn State, Ian was on the competitive Boxing Team. He is excited and eager to grow The FIT Institute’s Sports Performance Training, and Strength and Conditioning Programs to help build stronger, more efficient and healthier athletes. He is passionate in proper lifting mechanics, and sport specific programming. Stop by the clinic to meet Ian this summer!
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SUMMER SPORTS PERFORMANCE The Youth Strength and Conditioning Program is an 8-week summer program focusing on all aspects of athletic development: injury prevention, speed, strength, power, agility and mobility. The program is being offered to the ages of 8-18 and of any training background. This is best suited for any youth or young adult athlete looking to enhance their overall sports performance during pre or post-season of their training, no matter the sport.
SCHEDULE
FIRST WEEK IS FREE!
• Ages 8-13: 12PM, 2PM • Ages 14-18: 1PM, 3PM 12PM–4PM • Ages 8-13: 10AM, 12PM • Ages 14-18: 11AM, 1PM 10AM–2PM
• Ages 8-13: 12PM, 2PM • Ages 14-18: 1PM, 3PM 12PM–4PM • Ages 8-13: 11AM • Ages 14-18: 12PM 11AM–1PM
Drop-In Class: $30
1 Session/Week: $100 (for 1 month) $200 (for 2 months) ($25/session)
2 Sessions/Week: $160 (for 1 month) $320 (for 2 months) ($20/session)
3 Sessions/Week: $180 (for 1 month) $360 (for 2 months) ($15/session)
FIRST WEEK IS FREE! Call The Fit Institute today at 773.799.2795 and have your young athlete join our summer Youth Strength and Conditioning Program.
NEW ADULT FITNESS CLASSES FIRST CLASS IS FREE! (also on ClassPass) • HIIT RESISTANCE BAND TRAINING Mondays 6am with Ryan LeFever • MAT PILATES Tuesdays 6am with Stephanie Ferro • FOUNDATION TRAINING Wednesdays 6am with Ryan LeFever • STRETCH & MOBILITY Thursdays 6am with Stephanie Ferro • GLUTES & CORE Fridays 6am with Katie Budz HAS YOUR PAIN COME BACK? Keep up with your physical therapy exercises to relieve pain and prevent further injuries If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call The Fit Institute for a complimentary injury consultation. We will guide you so you can get back to the activities you love. 1 2 3
WHAT PATIENTS ARE SAYING “My daughter is a gymnast and was originally attendingTFIforan injury prevention program. I believe that having my daughter attend this program helped her to stay healthy and high
“I have been working out with Luigi at the FIT Institute for over 6 months now and have had great results. The facility is great. It has all the equipment you could ever need and they do a great job of keeping everything clean. Luigi has been awesome to work with. He creates new challenging workouts for every session and is really supportive as you push through them. My body has changed significantly in a short time which has me even more excited to keep going. I highly recommend this place to anyone looking to get back into shape or trying to take it to the next level.” - C. W.
performing especially given the intensity of her training/competitionseason. Iwouldhighly recommendTFI foryouphysical therapyneeds!” - T. A.
EXERC I SE ESSENT I AL S USE THIS EXERCISE TO STRETCH THE HIPS & LOWER BACK Exercisescopyrightof
Hip Hinge / Stick on Back Hold stick on back with 3 points of contact: tailbone, upper back, and head. Keep your big toe and little toe in contact with the ground with knees softly bent as you push your hips back until you feel a stretch in your buttocks and hamstrings. Engage your core, buttocks and hamstring as you come back up to standing. Repeat 10 times, three sets.
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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