https://www.macrosolutionschicago.com/blog-3 daily 0.75 2025-09-23 https://www.macrosolutionschicago.com/blog-3/single-leg-training-why-every-personal-training-client-needs-it monthly 0.5 2025-09-23 https://www.macrosolutionschicago.com/blog-3/one-of-the-biggest-mistake-i-see-with-the-deadlift-and-how-to-fix-it monthly 0.5 2025-09-22 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/0289a23b-ad6c-437c-a301-2391ab7a1855/barbell-romanian-deadlift-from-deficit.webp Blog - One of The Biggest Mistake I See With the Deadlift (And How to Fix It) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.macrosolutionschicago.com/blog-3/why-you-should-use-the-trap-bar-for-deadlifts monthly 0.5 2025-07-11 https://www.macrosolutionschicago.com/blog-3/3-common-deadlift-mistakes-and-how-to-fix-them monthly 0.5 2025-06-23 https://www.macrosolutionschicago.com/blog-3/why-you-should-wear-wrist-straps-at-the-gymand-how-to-use-them monthly 0.5 2025-06-17 https://www.macrosolutionschicago.com/blog-3/why-you-dont-need-to-train-like-a-bodybuilder-to-build-muscle-and-strength monthly 0.5 2025-06-12 https://www.macrosolutionschicago.com/blog-3/3-elite-warm-up-exercises-for-a-stronger-safer-leg-day monthly 0.5 2025-06-08 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/6e89bc61-66de-4991-bdf3-1a8ffb210ee4/Reverse-Hyper-muscle-drawing-1024x597.png Blog - 3 Elite Warm-Up Exercises for a Stronger, Safer Leg Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/cced3b75-9bc3-4a2b-aa80-25b0815483fa/Hip-Abduction-Machine.jpg Blog - 3 Elite Warm-Up Exercises for a Stronger, Safer Leg Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/c334efd6-4f66-4e6d-b355-4376c650adf4/glute-ham-developer-ghd.gif Blog - 3 Elite Warm-Up Exercises for a Stronger, Safer Leg Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.macrosolutionschicago.com/blog-3/3-underrated-squat-tips-that-can-instantly-improve-your-lifts monthly 0.5 2025-06-03 https://www.macrosolutionschicago.com/blog-3/4-must-do-exercises-for-a-well-developed-chest monthly 0.5 2025-05-29 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/88b01d0c-29bc-4bdf-b178-4b71bc5483a5/Bench+press.jpg Blog - 4 Must- Do Exercises for a Well- Developed Chest - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/2bf58b42-b1e4-412e-bcd3-453ab42f939b/Upper+Chest.jpg Blog - 4 Must- Do Exercises for a Well- Developed Chest - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1234c191-c7d4-4e2d-a530-96a8e31256ac/Dips+2.jpg Blog - 4 Must- Do Exercises for a Well- Developed Chest - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/c5f3e51e-2e7e-4ff9-85a4-70ae405537dc/Chest+fly+3.jpg Blog - 4 Must- Do Exercises for a Well- Developed Chest - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.macrosolutionschicago.com/blog-3/climbing-pyramids-and-building-strength-why-simple-training-can-transform-your-health monthly 0.5 2025-05-24 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/3b590285-b058-4ff5-b1d2-235996f0a4f7/DSC00246+2.JPG Blog - Climbing Pyramids and Building Strength: Why Simple Training Can Transform Your Health. - Hierve el Agua These rock formations resemble cascades of water. This site also features mineral pools where you can swim. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/83fb8555-9fca-4037-acba-e990734b8026/DSC00302.JPG Blog - Climbing Pyramids and Building Strength: Why Simple Training Can Transform Your Health. - Monte Alban Was the capital of the Zapotec civilian from around 500 BCE to 800 CE. One of the first largest cities in Mesoamerica. https://www.macrosolutionschicago.com/blog-3/facepulls monthly 0.5 2025-05-22 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/c7123407-35fe-4d05-8e19-e08c501f0b06/Screen+Shot+2025-05-22+at+6.03.37+PM.png Blog - Face Pulls! What muscles are worked, how they benefit, and how to improve your form! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.macrosolutionschicago.com/blog-3/do-you-need-protein-powder monthly 0.5 2022-01-25 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/0b583060-f02c-4084-89b0-cc597efd0cde/protein-powder-royalty-free-image-1015345458-1560268321.jpeg Blog - DO YOU NEED PROTEIN POWDER? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.macrosolutionschicago.com/blog-3/3-tip-to-stay-consistent monthly 0.5 2022-01-13 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/edfc24c1-d481-493f-9542-875da57e5896/AdobeStock_408577016.jpeg Blog - 3 TIP TO STAY CONSISTENT - Make it stand out Work out with a friend to keep you accountable! https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/cd75e4df-688c-4ed8-a236-facfdda72f75/AdobeStock_121128203.jpeg Blog - 3 TIP TO STAY CONSISTENT - Make it stand out Track your workouts with an app and improve over time! https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/518a21e4-c7f8-4931-ac6c-8d36f5609be5/AdobeStock_79491641.jpeg Blog - 3 TIP TO STAY CONSISTENT - Make it stand out Write a time & date for your workouts in your calendar! https://www.macrosolutionschicago.com/blog-3/3-tips-for-new-year-resolutioners monthly 0.5 2022-01-07 https://www.macrosolutionschicago.com/blog-3/how-to-breathe-properly-during-squats monthly 0.5 2021-12-14 https://www.macrosolutionschicago.com/blog-3/improve-your-mobility monthly 0.5 2021-12-08 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/d72b7167-eb12-489a-8ae4-ebf8c8ebf59c/Screen+Shot+2021-12-08+at+10.46.45+AM.jpg Blog - IMPROVE YOUR MOBILITY! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.macrosolutionschicago.com/blog-3/train-your-posterior-chain monthly 0.5 2021-11-30 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/bb25ef71-e702-4dbf-bced-b47b625b1d5e/Screen+Shot+2021-11-28+at+12.03.53+PM.png Blog - TRAIN YOUR POSTERIOR CHAIN! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.macrosolutionschicago.com/blog-3/grow-your-glutes-with-these-exercises monthly 0.5 2021-11-05 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/d30cb140-b501-49fb-b5af-cbbd5b832d86/4.png Blog - GROW YOUR GLUTES WITH THESE EXERCISES! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/06e60aaf-0f46-4c81-a16f-e70a7c159fa3/Copy+of+6+Ways+To+Overcome+a+Weight-Loss+Plateau+%286%29.png Blog - GROW YOUR GLUTES WITH THESE EXERCISES! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/201ed0f7-3750-4956-b163-e49d427438d6/6.png Blog - GROW YOUR GLUTES WITH THESE EXERCISES! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/39831ac2-75ae-40e3-beda-f284166f2936/7.png Blog - GROW YOUR GLUTES WITH THESE EXERCISES! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/3451c071-ffb0-4452-a8be-c8b24ba76e4f/Glute+anatomy.png Blog - GROW YOUR GLUTES WITH THESE EXERCISES! https://www.macrosolutionschicago.com/blog-3/elevate-your-squats monthly 0.5 2021-10-23 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/efbc5824-b54e-42e7-ae33-a533ce4860a4/Image+10-18-21+at+9.54+AM+2.jpg Blog - ELEVATE YOUR SQUATS! - Make it stand out Here are the reasons why lifters elevate their heels during squats: To increase their squat depth It feels comfortable To keep their torso more upright and increase demand on the quads https://www.macrosolutionschicago.com/blog-3/grow-your-quads monthly 0.5 2021-10-17 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1634237708966-WGLTKG1R2XSE6BLB7YOP/QUADS.png Blog - GROW YOUR QUADS! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1634237862344-7BDZJKV74EACC5CSW113/GOBLET+SQUA.jpeg Blog - GROW YOUR QUADS! - GOBLET SQUAT The goblet squat is the best way to start adding load to your squat. This is the first variation I use for my clients after working on their body weight squat. You hold a dumbbell or kettlebell with both hands in front of your chest. Make sure to keep those elbows close to the body and squeeze the biceps to add more body tension. Elevate the heels to target the quads even more! (Bonus tip) https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1634237800612-XBMJ9SQ7FHCU56LRJVNF/FRONT+SQUAT.jpeg Blog - GROW YOUR QUADS! - FRONT SQUAT Once you perfect the goblet squat, move on with the front squat! This is the next progression of the goblet squat. It is easier to load more weight with this exercise. Always try this variation first before putting the barbell on the back of your body! Make sure to tighten your core during the lift and pull your shoulder blades down and back. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1634237781745-7KJSBWXLXXMYBVH85YM4/HACK+SQUAT.jpeg Blog - GROW YOUR QUADS! - HACK SQUAT The hack squat machine is a traditional squat without a barbell. The machine creates support on the upper back and hips. This allows the knees to do most of the work, therefore targeting the quads more. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1634237739621-JTOV48SB1S6RBVI8Z5ZJ/LEG+EXTENSION+.jpeg Blog - GROW YOUR QUADS! - LEG EXTENSION The leg extension is an open chain exercise, meaning your foot is free to move. This is different than the other exercises, where the feet are in a fixed position! This exercise targets the quads, and controlling the movement is key. Make sure not to lock out the knees in the top position and really contract the quads! https://www.macrosolutionschicago.com/blog-3/build-your-hamstrings monthly 0.5 2021-10-07 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1633629245787-69D2D4EGB3RBGLIQ0RRX/Hamstrings.jpeg Blog - Build Your Hamstrings! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1633629319154-7INO9PM1Z6DK8T8PJIIF/Hip+Hinge.jpeg Blog - Build Your Hamstrings! - Make it stand out A great way to feel that stretch in the back of the leg is with a proper inch worm exercise. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1633629476232-ZKUCYI206CK1QHF20TCT/Romanian+Deadlift+.jpeg Blog - Build Your Hamstrings! - Make it stand out 1) Romanian Deadlift https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1633629537333-RA8ZF9Y0ILKYRNWNCAVL/GHD.jpeg Blog - Build Your Hamstrings! - Make it stand out Glute Hamstring Developer https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1633629592340-W74J1RHRK25L63FQ84S4/Correct-Single-Leg-RDL-STACK-copy.jpeg Blog - Build Your Hamstrings! - Make it stand out Single Leg Romanian Deadlift https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1633629623604-RDB89DNOBOEN9NXGKIUJ/GHR.jpeg Blog - Build Your Hamstrings! - Make it stand out Glute Hamstring Roller https://www.macrosolutionschicago.com/blog-3/6-muscle-building-training-terms monthly 0.5 2021-09-28 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1632701934311-EH4R5IRE55ZJ84Z85UFR/Copy+of+6+Ways+To+Overcome+a+Weight-Loss+Plateau+%282%29.png Blog - 6 MUSCLE BUILDING TRAINING TERMS Total body tension- Creating tightness throughout the full body during exercise. Creating total body tension without losing focus on what you are doing will allow you to generate more force and power! -For example, if you are bench pressing driving your feet towards the floor and keeping your core braced will allow you to generate more power, force, and muscles! Time over tension- the amount of time a muscle is held under tension or strain during an exercise set. -Let’s say you are curling 40 pounds for 2 seconds on the positive and negative stage. On the following week, if you curl the same weight for 3 seconds on the positive and negative stage, you will able to grow muscle because you put the muscle under more strain with time. This is another way to progress or stimulate progressive overload. Progressive overload - is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine. -Let’s pretend you are carrying a baby bull on your shoulders. You pick up this growing bull every day. You will get stronger over time, and your muscles will get bigger because your body is responding to heavier weight & volume over time. Mind & body connection - The ability to visualize or be mindful of the muscles you are training during your exercise. -It is important to understand what muscles you are trying to target during your exercise. Let’s say you know you are supposed to be targeting your lats and biceps during a barbell row. Making sure you feel those muscles activate during each rep, it increases the likelihood of getting those muscles stronger and bigger. Tempo - How fast each rep is performed during the positive and negative phases of the exercise. -We talked about the positive and negative phases on a bicep curl earlier. If we take 2 seconds on the positive, contract the muscle for a second, and 2 seconds on the negative the tempo is 2-1-2. Using tempo reps can allow you to strain the muscles more effectively and help control the weight. Concentric & eccentric- During eccentric contraction, the muscle lengthens as the resistance becomes greater than the force the muscle is producing. In a concentric contraction, the muscle tension rises to meet the resistance then remains stable as the muscle shortens. Since we have been talking about the bicep curls, lets continue with that example. The concentric contraction involves when the weight goes up and the load is going upwards with increasing muscle tension. The eccentric contraction is the lowering part of the load and the muscles lengthens. https://www.macrosolutionschicago.com/blog-3/how-to-do-the-single-leg-hip-thrust monthly 0.5 2021-04-07 https://www.macrosolutionschicago.com/blog-3/lower-body-mobility monthly 0.5 2021-02-17 https://www.macrosolutionschicago.com/blog-3/hip-thrust-variations monthly 0.5 2020-12-10 https://www.macrosolutionschicago.com/blog-3/lets-march monthly 0.5 2020-12-04 https://www.macrosolutionschicago.com/blog-3/grow-your-glutes monthly 0.5 2020-11-14 https://www.macrosolutionschicago.com/blog-3/top-3-squat-faults monthly 0.5 2020-11-06 https://www.macrosolutionschicago.com/blog-3/tips-to-stop-over-eating monthly 0.5 2020-10-13 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1602190712930-4WO7W75RNMUEJICTSYKK/Slow+Eating.jpg Blog - Tips To Stop Over Eating! - 1) Eat Slowly When you eat, do you take your time, or do you finish your food in seconds? Eating slower can be a great way to avoid over eating. When you eat quickly, your brain is not able to realize when your body is full. This is a useful technique to add to your eating habits because eating slowly allows you to realize when you are starting to get full, and when you should stop. Eating slowly and listening to your body is key. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1602191087823-85LALISSBHOAU9DERU4Q/pexels-ketut-subiyanto-4353620.jpg Blog - Tips To Stop Over Eating! - 2) Omit distractions Do you eat when you are watching TV or on your phone? Eating while distracted can be another reason why you are over eating. While you are busy watching television, you are not paying attention to how much you are eating or when your body starts feeling full. It is best to focus on only eating to make sure you are not over eating. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1602191266164-0T76OPRWRKXD7IDNBM4O/pexels-cottonbro-4058697.jpg Blog - Tips To Stop Over Eating! - 3) Don’t reach high hunger levels It is a good idea if you do not wait to eat until you reach uncontrollable high levels of hunger. When you reach these levels of hunger, it is easier to over eat because you may be tempted to eat as fast as possible to satisfy the craving of hunger. Eating fast and uncontrollably is the fastest way to eliminate the feeling of extreme hunger and it easier to over consume calories that way. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1602191516835-8TZR4A9KA2ZJHR96BDYA/pexels-daria-shevtsova-1458671.jpg Blog - Tips To Stop Over Eating! - 4) Drink water Drinking a glass of water before you eat can be a great way to control your over eating. This technique is easy, just drink 16 ounces of water before you meal and it can help you eat more mindfully. The concept is easy because it helps you start feeling full faster. Doing this before every meal can be a great step to start losing the weight you desire. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1602192145075-79XKK57RLT8BOKD0BQ7G/pexels-megan-markham-2448525.jpg Blog - Tips To Stop Over Eating! - 5) Don’t restrict yourself Too much restriction of food can be a bad start of a diet. If we restrict our bodies from food we enjoy, the craving is just going to increase over time. For example, you can only restrict yourself from carbs for a limited amount of time. After a long period of restriction, it is easy to have huge cravings eventually you will give up and potentially binge. It is healthier if you have a moderation amount of everything. That way you are able to have a little bit of everything and not restrict yourself. Balance is key! https://www.macrosolutionschicago.com/blog-3/best-ways-to-start-your-fitness-journey monthly 0.5 2020-09-30 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1601486798031-1D9V4WPQ8XIEN1BMEZ20/pexels-sharon-mccutcheon-1196516.jpg Blog - Top 5 Easiest Ways To Live A Healthier Lifestyle - Vegetables Are you eating your daily vegetable intake? When was the last time you ate a vegetable every day? Incorporating veggies in your meals every day can be a great way to start living a healthier life. You don’t like veggies? Neither do I! However, it is the best way to get your daily vitamins and minerals. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1601486719231-JM2F129NOOSY7B6PDJK9/pexels-lisa-fotios-1395958.jpg Blog - Top 5 Easiest Ways To Live A Healthier Lifestyle - 2) Fruit Okay, fruits are a little more delicious than vegetables. However, not enough Americans eat fruit every day. It is important to eat your fruit for your daily vitamins and minerals. Not to mention, fruit has fiber and can help maintain a healthy gut and prevent constipation and digestion problems. Therefore, it is a good idea to eat your apples and bananas. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1601486673676-PAUCGQ9OCYDQ1I8FCO2Y/pexels-pixabay-416528.jpg Blog - Top 5 Easiest Ways To Live A Healthier Lifestyle - 3) Water Intake About 60% of your body weight is made of water. Every single body function relies on water. Insufficient amounts of water can lead to dehydration, therefore drink up! Drinking your suggested daily water intake can make you feel so much better and a step closer to a healthier life! According to the Webmd.com, 12 cups (3 liters) of water a day is suggested for men. For women, they recommend 9 cups (2 liters). Remember, start getting into the habit of drinking water slowly. Start off with 1-3 cups and slowly increase it weekly. There is no need to overwhelm yourself. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1601487365170-ZEHZ157ZB3HA07D8CES3/pexels-tamar-willoughby-951886.jpg Blog - Top 5 Easiest Ways To Live A Healthier Lifestyle - 4) Walking Getting your steps in is a great way to start moving. A lot of people say they do not have enough time to get exercise in, but even Elon Musk has enough time to get his steps in. Walking is low impact on the joints, and it is easy to invite a friend to catch up and for some company. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1601487132105-ZR7TPYZNB4KDSY7106AB/pexels-pixabay-53404.jpg Blog - Top 5 Easiest Ways To Live A Healthier Lifestyle - 5) Weigh Ins Do you ever step on the scale? You should! Being aware of your weight is a great way to become more accountable with your eating and movement habits. It is also a great way to realize how your weight fluctuates based on your lifestyle and current habits. https://www.macrosolutionschicago.com/blog-3/fun-ways-to-exercise monthly 0.5 2020-09-22 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1600695473186-SZRK4NQB35W5DV0V6SQ6/pexels-solare-flares-2787891.jpg Blog - Fun Ways To Move - 1) Cycling Getting on your bike and going for a ride is a great and fun ways to get moving. Cycling is perfect because it is low impact, meaning it is low stress on your joints. Take this opportunity to go through the woods, street, or beach and get your movement in for the day. Not to mention, it is also a great way to catch up with a friend! https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1600695549717-RPYXEILKCPQ3YXG5MG8W/pexels-pixabay-163452.jpg Blog - Fun Ways To Move - 2) Sports Playing a sport is another way to make movement exciting. Whether you are playing recreationally or competitively, you are moving in various directions and moving faster than sitting down. It is easy to lose track on time during sports and a great way to focus. In addition, it is a great way to be social. You are able to get friends together, or join a league. If you join a league, it can be a great opportunity to meet new people with similar interests. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1600695695893-KQ8QMBRXCZBQ8Y795VOW/pexels-andrea-piacquadio-864939.jpg Blog - Fun Ways To Move - 3) Group Classes Maybe working out by yourself is not for you. One of the benefits of group classes is you do it with other people! It is an opportunity to meet new friends and build connection with others. It is also a way to build a circle of accountability and support with other group members. It is hard to beat the energy of a group class, and it can be the extra motivation you need! https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1600695941361-RN9SQR6371UP8HWN0H92/pexels-pixabay-416754.jpg Blog - Fun Ways To Move - 4) Personal Training Hiring a trainer can be the extra push you need! A trainer brings accountability, experience, knowledge and skills to help you get motivated! Having a plan based on your fitness levels is crucial for success. Having someone to answer all your questions and schedule your workouts is perhaps what you need. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1600696006391-SSLHPF8Z0414F7B6V8GL/pexels-yogendra-singh-1466852.jpg Blog - Fun Ways To Move - Walking Who said you can’t build habits and have fun at the same time? Going for a walk 30 minutes a day can be a great way to become more active. Take this opportunity to connect with nature or friends. Call a friend to join you for your walk, or this can be an opportunity to catch up with a family member. Great company and conversation can make a 30 minute walk feel like 5 minutes! https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1600696109332-4LQ67V9P0JQ7MSVW4FL8/pexels-cottonbro-4761355.jpg Blog - Fun Ways To Move - 6) Jump Rope When was the last time you picked up a jump rope? Are you able to do jump rope for 30 seconds? This activity is extremely underrated and it is enjoyable. Not to mention, it is challenging and allows you to get better with consistency. This movement will help your conditioning, coordination, agility and quickness. It can also be done anywhere, even while you are watching TV! https://www.macrosolutionschicago.com/blog-3/environment-gt-motivation monthly 0.5 2020-09-09 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1599666524254-YX4HGW0DSQUQY4S2NTVC/pexels-kate-trifo-4019406.jpg Blog - Environment > Motivation - Friends: If you want to exercise 3-5 days a week, are your circle of friends exercising? We tend to pick up habits from the people around us. If your friends do not exercise, it will be harder to pick up a habit of regular exercise. If this is the case, I would recommend finding friends that exercise religiously. Being around them can help you feel the need to move more and they are able to give you tips. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1599666895520-UQ2RLF7JXXAO7TXT4MX7/pexels-thiago-2410573.jpg Blog - Environment > Motivation - Surrounding Environment: A huge way to change your daily habits, is by taking control of your environment. A lot of individuals believe it takes a lot of self-discipline to succeed, but in reality the most successful people avoid being in environments that are tempting. If you know you are going to be tempted to do something you are trying to avoid, get out of that environment. Along with this, control your surroundings! If you are trying to drink more water throughout the day, place a bottle of water around your place. Place one in your bedroom, bathroom, living room, kitchen, etc. to remind yourself to drink water. The more available the water is, the more likely you are going to drink more. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1599667090629-3KD7UR53E2OYH331B33L/pexels-andrew-neel-3132388.jpg Blog - Environment > Motivation - Recognize cues: We do certain actions because of emotional cues. When some people get anxious, they drink alcohol, smoke cigarettes, or over eat. It is important to recognize the cues that make us desire unhealthy habits. More importantly, it is crucial to replace these unhealthy habits with healthier ones. We have to think what triggers these cues, and make new associated habits. Therefore, if you are feeling anxious, go for a run, take 10 deep breaths, meditate, or use a journal. The more you are aware of your cues and triggers, the more you can control your environment. We establish a particular relationship with our environment. Therefore, create an environment to get you your desired results. If you want to start getting ready for your workouts, get ready at the same place before your workouts. Once you start getting ready there, your mind and body automatically starts thinking, “it’s game time” and starts associating the environment with exercise. https://www.macrosolutionschicago.com/blog-3/tips-to-start-being-consistent monthly 0.5 2020-09-02 https://www.macrosolutionschicago.com/blog-3/5-more-reasons-why-youre-not-making-progress-amp-solutions monthly 0.5 2020-08-28 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1598642972080-0PF0PVNPOTY9CA7YSZEF/Screen+Shot+2020-08-28+at+2.21.47+PM.png Blog - Top 5 Reasons Why You’re Not Making Progress (& Solutions) - 1) Inconsistency This is the biggest mistake I see with beginners trying to get to shape. They are really excited to get started, and they give it their full effort for a week or maybe even two. Solutions: Create a consistency calendar. If your goal is to work out 3 times a week, write a big X on a calendar as soon as you finish your workout. Work out buddy: Have someone to hold you accountable. Workout together to have someone else to encourage and motivate you. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1598643042030-GPOMOGM2U1BX19FYP8D1/Screen+Shot+2020-08-28+at+2.22.51+PM.png Blog - Top 5 Reasons Why You’re Not Making Progress (& Solutions) - 2) Impatience Everyone wants to see results quickly. However, it takes a lot of time to build healthy habits. Solutions: Mindset change! Know that results do not come in 1-3 weeks or months. If you are truly trying to improve your fitness, know that it is going to take years! Love the process: Loving to exercise is the best way to work on your patience. The more you enjoy it, the more time will pass by. Use exercise as a way to improve your overall life, not just physique. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1598643108300-I8WH03R6RQ1JKE0OMJ7E/Screen+Shot+2020-08-28+at+2.23.32+PM.png Blog - Top 5 Reasons Why You’re Not Making Progress (& Solutions) - 3) Lack of Effort Going to the gym and walking on the treadmill for 10 minutes and then going back home will not get you the results you are looking for. Solutions: SWEAT! Try to beat your former self each week! It is not easy, but you slowly see progress at the gym. Use each workout as a discipline effort and get stronger each week. Results require effort! Track! Track your workouts! Make sure you are beating last week’s numbers! https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1598643160519-BKY2YTIPHBSWEXLXAHIM/Screen+Shot+2020-08-28+at+2.23.54+PM.png Blog - Top 5 Reasons Why You’re Not Making Progress (& Solutions) - 4) Diet If you exercise extremely hard at the gym, and then go to Burger King to eat 3 whoppers with fries, you are most likely not going to lose weight. Solutions: Track! Track your calorie intake to get an idea of how many calories you are intaking. If you are not making progress this little habit can give you the answers why not. Fruits and veggies: Eat your daily fruits and veggies. Your body needs vitamins and these super foods will give you that! https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1598643223143-PZ19OEBV9D65UB67V6M3/Screen+Shot+2020-08-28+at+2.26.41+PM.png Blog - Top 5 Reasons Why You’re Not Making Progress (& Solutions) - 5) Lack of enjoyment If you are not enjoying the type of exercise you are doing, you are not going to be successful. Your workout should be based on what you enjoy to do to start loving to exercise. Solutions: Group workout- Exercising in a group can make it more enjoyable. These workouts are great because they create a community and that is crucial to get you were you want to be. It is a great way to meet people as well! Workout outside the gym: You do not have to train at a gym to get results. If you enjoy to cycle or swim, do that instead of going to the gym. https://www.macrosolutionschicago.com/blog-3/blog-post-title-one-mtlml monthly 0.5 2020-08-28 https://www.macrosolutionschicago.com/blog-3/blog-post-title-two-m45tn monthly 0.5 2020-12-04 https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1598639299027-6MNU816W9VTFJTLJJ5O5/Screen+Shot+2020-08-28+at+1.16.22+PM.png Blog - 5 More Reasons Why You’re Not Making Progress! (& Solutions) - 1) Not setting goals If you want to lose weight, but are not sure how many pounds you want to lose, it will be harder for you to achieve it. To make it more achievable, set goals that are small and realistic so it can help you stay motivated. Small goals: Starting small is crucial when taking steps towards a healthier lifestyle. Starting to drink more water is a perfect example. If you are not used to drink water, it will be hard to drink a gallon of water every day for a month. The secret is slowly working towards the gallon. Increasing your water intake 1% each day will be more sustainable for success. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1598639571687-AXVUE95NJE2XVQY1J59O/Screen+Shot+2020-08-28+at+1.30.37+PM.png Blog - 5 More Reasons Why You’re Not Making Progress! (& Solutions) - 2) Lack of knowledge There is so much information on the internet. However, it is difficult to find the right information that will help you get exactly where you want to be. It is difficult to find information personalized for you. Therefore, it will cause your fitness journey to take longer and more stressful. Hire a coach: Hiring a coach will be detrimental for your success. You will get insight from an experienced professional and will help you avoid a lot of mistakes. Any questions you may have the professional will have the answers. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1598639648074-2FGXOXHWSW1U5HSUSCD9/Screen+Shot+2020-08-28+at+1.31.06+PM.png Blog - 5 More Reasons Why You’re Not Making Progress! (& Solutions) - 3) Too stressed If you have too many life stressors it can affect physical performance. It is important to make sure your mental health is right to help you achieve your physical goals. In order to achieve your health and fitness goals, it is important to have a balanced life to feel healthy. Exercise: Use exercise as a stress reliever. Mindfulness- Practices such as meditation, journaling, reading and gratitude are big ways to help manage your stress. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1598639689173-GJT6QRPXZ08EXGFVRW9Z/Screen+Shot+2020-08-28+at+1.31.43+PM.png Blog - 5 More Reasons Why You’re Not Making Progress! (& Solutions) - 4) Not enough time If you tell yourself you do not have time to workout, it is more likely you will not make time. Scheduling: Schedule your workouts for the week. Write down how many days a week you are gong to exercise and schedule it in your calendar. Make the time to exercise. Mindset shift: Instead of making movement a burden, think about it as self-care. Tell yourself you are going to exercise because you are grateful for your body. You love your body enough to challenge it and make it stronger. https://images.squarespace-cdn.com/content/v1/5f1b57e1bdab1836adaf943b/1598639715265-K7EA0YR1QLWLO9A72ORS/Screen+Shot+2020-08-28+at+1.32.20+PM.png Blog - 5 More Reasons Why You’re Not Making Progress! (& Solutions) - 5) Too tired & sore If you are too tired or sore it is more likely you will not get your movement in for the day. Sleep: Make sure you are getting 7-9 hours of sleep each night. This will help you recover and allow you to feel energetic for the next day. Recovery: Recovery is so important when it comes to movement. Efficient sleep is essential, and stretching after your workouts can help you feel less sore. 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I’ve been independently training clients since 2020, and I’m certified by the American Council on Exercise (ACE). With a background as a competitive athlete and a strong foundation in strength and conditioning, I specialize in teaching power lifting principals—bench press, squat, and deadlift—with a focus on proper technique, progressive overload, and long-term performance. Whether you’re looking to build serious strength or master the fundamentals, I’m here to help you train with purpose and confidence. My approach also includes hypertrophy-focused training to build lean muscle and support overall physical development, as well as plyometric and athletic-style movements to keep your body explosive, mobile, and resilient. I believe in training not just for strength, but for power, movement, and longevity. 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