This LiveStrong article (http://www.livestrong.com/blog/4-reasons-break-trainer/) is a must read for those thinking about getting a personal trainer. Here's a 5th reason to break up: they don't have any certification to be training you. FYI, some gyms hire people without any certification which is extremely dangerous because injuries aren't always sudden, they're cumulative, especially back/spine ones. Before you fork over any $, ask to see their certifications/degrees. RIO Fitness Chicago trainers must have a minimum of three national certifications and/or a degree in kinesiology because client safety is #1 to us. 

RIO Fitness Chicago® Tip: 

Do you properly stretch after exercise? If you want to see quicker results from exercise, you must! Static stretching after exercise creates better blood flow in the muscle, which means better protein absorption to feed that muscle tissue, and thus, the quicker you'll look lean & tone. Stretching also prevents the buildup of lactic acid that makes us sore/slows down the muscle recovery/rebuilding process. For examples of how to stretch every muscle group properly check out this site (www.exrx.net/Lists/Directory.html).

RIO Fitness Chicago® Tip: 

Every journey toward something is a journey away from something. To be the healthiest you, what bad daily habits do you need to walk away from? Eating too many/too few calories a day? Not exercising 30mins/day? Being an emotional eater/drinker? Not drinking enough water/day? Don't wait til Jan 1 to be healthier, START TODAY! 

 

RIO Fitness Chicago Tip:

Between Halloween & January 1st most people gain 5-20 body fat pounds. Don't be one of those people. If you're going to indulge, exercise intensely 30mins/day, drink 120oz of water/day to properly digest that food/prevent overeating, and get adequate rest every night to stabilize your hormones so that hormones like cortisol don't increase your body fat even more. Three easy ways to wake up Jan 1 muffin top free!

PLEASE READ THIS HUFF POST ARTICLE & visit www.AFSP.org to learn how to read the signs in your loved ones who aren't reaching out for help & how to best help them. 

"We need so much more openness, transparency and understanding that it's OK to talk about depression as an illness. It's not a weakness. It's not a moral shortcoming. It's not something people brought on themselves. And understanding that is a pretty powerful beginning to helping a loved one with depression."

http://m.huffpost.com/us/entry/5692649?ncid=fcbklnkushpmg00000063

PLEASE READ THIS BUZZFEED ARTICLE! DO NOT EVER SAY THESE 15 INSENSITIVE THINGS! REMEMBER, BEST thing you can do for someone struggling emotionally & mentally is just listen, because you're NOT a licensed therapist AND you don't know their pain. Just be quiet & let them know you're always there to listen to them. Please visit www.AFSP.org to learn how to better help your loved ones who are struggling with depression, mood disorders, and suicidal thoughts.

http://www.buzzfeed.com/laraparker/things-you-shouldnt-say-to-someone-struggling-with-depress?s=mobile

PLEASE READ THIS HUFF POST ARTICLE. One major reason suicide happens is because those struggling don't seek help due to the embarrassing stigma that comes from having mental illness. The best thing you can do to help a loved one who is struggling is to be quiet, have a warm smiling face, and just be there to listen. DO NOT tell them to "just get over it." DO NOT talk at them like you understand their pain & "it'll be ok" if you personally have not experienced what's causing their pain. Just be there for them, listen to them, and let them know you're always there if needed. That simple act can & will save someone you love who is desperately holding onto the last vapors of hope. And remember, people who are struggling with depression & suicidal thoughts often hide their pain around others, so please visit www.AFSP.org to learn how to read the signs in your loved who are struggling with depression & suicidal thoughts so you can help them. 

http://m.huffpost.com/us/entry/5672519?ncid=fcbklnkushpmg00000063

With CrossFit or yoga or other exercise, PROPER FORM is CRITICAL. Putting unnecessary pressure to your spine/joints/ligaments will 100% guaranteed cause you chronic daily pain in the future. All RIO Fitness Chicago clients are stopped if there's improper form, then we continue once proper form is reestablished. Safety & proper form is number one priority with us & our clients. Be safe people! PLEASE learn proper form before attempting any exercise.

Watch this recent ESPN report on CrossFit: 

http://espn.go.com/espnw/video/11262969/crossing-line

UCLA study & American Journal of Medicine affirming what we've been blogging about since 2008: it's NOT about the scale/BMI which is what doctors unfortunately focus on. They're irrelevant. Optimal health is about BODY COMPOSITION = increasing lean muscle tissue & decreasing body fat %. That's how you're going to look/feel your best & decrease risks of cancer, diabetes, heart disease, and stroke. Have a qualified health professional measure your body fat % today, and start tracking that to see REAL results.

http://www.bodybuilding.com/fun/muscle-mass-index-vs-bmi.html?mcid=twit04071514

RIO Fitness Chicago® Tip: 

Eating healthier is about making smarter choices. For example, if you crave breads, pastas, tortillas, etc (high glycemic carbs = sugars that digest quickly = increased body fat gain), a smarter choice would be to sub those out for breads, pastas, tortillas, etc made from QUINOA and/or EZEKIEL. Both are low glycemic carbs = sugars that digest slowly = prevents body fat gain. 

RIO Fitness Chicago® Tip: 

Being healthy & looking/feeling your best does NOT come from 4-12wk exercise & diet plan that you eventually stop. It's an EVERY DAY LIFESTYLE. Once you fully accept that truth/fact, you'll stop "dieting" & doing "quick fix" cleanses that don't work, you'll stop doing fad ways of exercising that don't get you to your goal, you'll stop being obsessed with the scale, you'll stop having an unhealthy relationship with food/drink, and you'll stop losing the psychological battle which is way more important than the physical one with seeing results you want to see.

"I don't have time for ___" is 100% BS you feed yourself. Life is not about having time, it's about MAKING time each day to get healthier emotionally, mentally, physically, and spiritually. PHYSICALLY, you have to MAKE time to eat nutrient-rich, organic foods that'll energize your body. You have to MAKE time to exercise intensely 30mins/day. You have to MAKE time to get enough rest nightly to keep your hormones/brain chemicals balanced. EMOTIONALLY you have to MAKE time to connect intimately with those you love most, because the happiest people are those who are thriving in their relationships with everybody in their life. MENTALLY you have to MAKE time to take just 10mins daily to read a GOOD book that challenges & inspires you to grow into the best version of yourself. SPIRITUALLY you have to MAKE time to take just 10mins daily to turn off the noise of life, enter into silence so you can reconnect with that inner voice of your heart & mind that is desperately trying to help you become the best version of yourself. You DO have the time to do all of the above daily, but you're giving your time to things that don't matter (TV, Internet, social media, etc) & that are not helping you become the best you. #fitMINDfitHEARTfitBODYfitSOUL

RIO Fitness Chicago® Tip: 

This video proves that if you want to look/feel your best & be full of energy you need to eat the proper balance of carbs, proteins, and healthy fats. Not a coincidence it shows the athletes who are champions eat well, and those who never won anything don't eat well. DO YOUR RESEARCH, learn what kinds of foods will fill you with energy, and which ones will make you tired and sick in the short & long term.

http://m.bleacherreport.com/articles/2097349-buzzfeed-releases-video-of-what-athletes-eat-before-they-compete?utm_source=twitter.com&utm_medium=referral&utm_campaign=programming-national?is_shared=true

RIO Fitness Chicago® Tip: 

If you want be healthy & look/feel your best you need to learn how to read labels. Here's a few examples of labeling buzz words meant to confuse or trick you:

•"DIET" & "CALORIE/SUGAR/FAT-FREE" means there are chemical fillers in that food/drink. Anything artificial the body cannot metabolize = turned into body fat.

•"WHOLE WHEAT" can mean it's just the skin of grain. Unless it says "100% whole grain" it's not the whole of anything.

•"NATURAL." The U.S. FDA does not define nor regulate this term. If the food does not contain added color, artificial flavors or synthetic substances it may be labeled "natural."

•"ORGANIC" means a farm must have been pesticide/herbicide free for at least three years. An organic label indicates 95% of the product is organic. A product with at least 70% organic ingredients can be labeled “made with organic ingredients.”

Summertime & cold drinks are synonymous for most people. If you're looking to stay in-shape though, alcohol is the triple whammy of gaining body fat because alcohol has calories, it lowers testosterone which is the hormone that helps us burn fat faster, and it raises the body fat production hormone cortisol. Here's the RIO Fitness Chicago® guide to drinking this Summer that'll help you not pack on the pounds:

•Drink a glass of water between drinks.

•Wine varies in calorie level depending on the sweetness-the sweeter the wine the more calories. Wine Spritzer (half soda water and half wine) is a low-calorie way to enjoy the taste, get half the calories, and twice the volume.

•Mixers can also vary in calories so shoot for low calorie options such soda water, or have that drink on the rocks.

•Distilled liquor (rum, vodka, gin etc) calories are dependent on the proof of the alcohol-the higher the proof, the more calories. (Proof is twice the percentage of alcohol). For example, 100-proof vodka would contain 50% alcohol. To break it down, 1 1/2 ounces of liquor equals 100 calories for 80 proof while 100 proof equals 125 calories.

•100-Calorie Drinks

12-ounces of light beer

4-ounce Bloody Mary

4-ounces of champagne

4-ounces of red or white wine

1-ounce of rum, vodka, gin, whiskey, or tequila with diet soda

•150-Calorie Drink

12-ounces of regular beer

•200-Calorie Drinks

12-ounce wine cooler

5-ounce Whiskey Sour

3-ounce cognac

3-ounce brandy

2 1/2-ounce martini

4-ounce Screwdriver

4-ounce rum and regular Coke

•300-Calorie Drink

5-ounce Pina Colada

6-ounce Daiquiri

6-ounce frozen Margarita

•500-Calorie Drink

8-ounces of eggnog

RIO Fitness Chicago® Tip: 

Did you hit the alcohol & salty/sugary foods hard celebrating this Memorial Day Weekend? Here's FOUR simple ways to get your nutrition back on track: 

1) Start eating something SMALL every 3hrs. This will speed up your metabolism = burning cal faster. 

2) To best detox from the booze is to keep drinking water. Since our body is 75% water, and our brain is 90% water, this will help prevent dehydration which amplifies the hangover feeling. 

3) To slow down the digestion of all the sugar, start consuming high FIBER foods. 

4) All that salty foods = looking/feeling bloated, because sodium carries excess water. To lower the sodium levels in the body, consume high POTASSIUM foods (spinach, beans, bananas, kiwi).

RIO Fitness Chicago® Tip:

Happy Memorial Day! Here's how to enjoy yourself without derailing your healthy eating goals: At BBQs, if you have to try everything, try it in SMALL portions by using small plates. When drinking, have alcohol on the rocks to avoid unnecessary cal from soda/juice, choose clear alcohol over dark to avoid toxins (less hangover), and space out drinks with water so you're not consuming too many cal at once. Have a fun & safe Memorial Day! Thank you to all who have served to give us the freedoms we enjoy daily! 

Here's another RIO Fitness Chicago® healthy post-exercise or lunch/dinner option. Everything is organic, high in lean protein & fiber, and full of low glycemic carbs (sugars that digest slowly which prevent fat gain): kale, one sweet potato, cherry tomatoes, one yellow onion, one head of garlic, chick peas, kidney beans, white beans, lentils, onion & garlic powder, black pepper, EVOO, and white quinoa. *Soak the chick peas & beans for 24hrs before cooking. Max cook time: 60-90mins. 

RIO Fitness Chicago® Tip:

Want to have nicer abs for Summer 2014? Follow our RIO Fitness Chicago "TEN AB COMMANDMENTS" to help get you there in a healthy, long-lasting way:

1) Strength train your ENTIRE midsection (obliques, lower & upper abdominals), finishing with a lower back exercise to fully complete your core.

2) Do NOT work your abs every day. They're a muscle like any other so they need time to recover & regenerate. Give 48hrs in between, so if you did them on a Wed, next time would be Sat.

3) Do cardio properly so you're burning calories from fat & not energy (glycogen). This means no more than 30mins, and the cardio must be done in intervals (Ex: 60sec run then 60sec walk for 25mins).

4) Track how many calories you consume daily. Consuming more calories than you burn daily will increase body fat production.

5) Limit HIGH GLYCEMIC CARBS (breads/pasta/rice/oats) to ONLY after exercise. These are carbs which digest quickly, so if they are consumed throughout the day and not burned they'll be turned into body fat. LOW GLYCEMIC CARBS (fruits/veggies) are the carbs to be eaten the rest of the day.

6) Limit your sodium intake to no more than 1200mg/day. Sodium increases water levels in the body, making you look & feel bloated. Consume foods high in potassium (i.e. bananas/spinach/apricots/beans) daily to lower sodium levels in the body naturally.

7) Limit/avoid alcohol consumption. Alcohol triggers the body fat production hormone cortisol to begin production. Plus alcohol has calories, then when you mix it with calories & sugar filled soda & juice, it's a recipe for body fat gain. 

8) Limit your stress. Increased stress levels also increases levels of cortisol.

9) Get your rest. Lack of adequate rest each night increases levels of cortisol.

10) Remember, just focusing on your abs won't give you a nice midsection, you need to strength train from head to toe. Especially do not neglect large muscle groups (back/lower body), because developing those will help you burn more cal/day & increase testosterone production which is the hormone that helps us burn body fat quickly.

RIO Fitness Chicago® Tip: 

If you ate poorly for breakfast/lunch today, don't let the day end poorly too! Make a healthy meal tonight & get some extra activity in before or after dinner like a long walk. And don't let it turn into an entire week of unhealthy eating either! Every new day, is a day to start over & get back on track!

RIO Fitness Chicago® Tip: 

Two choices in life: exercise intensely for just 30mins a day, or have an early death & be dead 24hrs a day. The body is working against us with each passing day. At 25, we start to lose 1/2lb of lean muscle tissue every year. At 30, our metabolism starts to slow down. At 40, we start to lose bone density = our bones becoming like glass & more susceptible to injury. Fight the aging process with DAILY exercise & healthy eating! Live more vibrantly!

RIO Fitness Chicago® Tip: 

Once a week you should have an animal protein free day to destress your body. Here's FIVE amazing protein sources you can have that day:

1) QUINOA. Highest protein grain, that's also full of fiber, iron, magnesium, & manganese. 

2) CHIA. Number one plant source of healthy Omega-3 fatty acid. They contain more fiber than seeds/nuts & are loaded with iron, calcium, zinc, and antioxidants. 

3) BUCKWHEAT. Not actually wheat at all, it's a relative of rhubarb that helps improve circulation, lower cholesterol, & control blood glucose levels.

4) SPIRULINA. This member of the algae family when combined with nuts or seeds becomes a complete protein. 

5) UNSALTED/RAW NUTS & SEEDS. Loaded with protein, healthy unsaturated fat, and fiber. 

RIO Fitness Chicago® Tip:

There are countless brands of artificial stimulant "fat burners." Here's why those products don't work & what you should take instead: 

There's a layer of barrier tissue that layers on top of your fat tissue called adipose that blocks anything artificial. Plus, these products trick you into thinking something is happening, because they're loaded with caffeine with gets your heart rate up & niacin which is a chemical that makes you feel warm inside. The best supplement you can take to "burn fat" is actually healthy fat (poly & mono unsaturated, Omega 3-6-9 Essential Fatty Acids, etc). Since it is fat itself, it gets passed that barrier tissue & begins working on the fat cells to release their contents into your blood to be consumed by your muscle tissue. Udo's Oil is an amazing, completely organic healthy fat supplement that is truly effective in aiding in fat loss WITH daily exercise & healthy eating. Take one tablespoon after each meal.

http://m.iherb.com/Flora-Organic-Udo-s-Choice-Udo-s-Oil-3-6-9-Blend-8-5-fl-oz-250-ml/37024

RIO Fitness Chicago® Tip:

It's only FOUR weeks until the unofficial start to Summer 2014, Memorial Day Weekend! Want to have nicer abs for Summer 2014? Follow our RIO Fitness Chicago "TEN AB COMMANDMENTS" to help get you there in a healthy, long-lasting way:

1) Strength train your ENTIRE midsection (obliques, lower & upper abdominals), finishing with a lower back exercise to fully complete your core.

2) Do NOT work your abs every day. They're a muscle like any other so they need time to recover & regenerate. Give 48hrs in between, so if you did them on a Wed, next time would be Sat.

3) Do cardio properly so you're burning calories from fat & not energy (glycogen). This means no more than 30mins, and the cardio must be done in intervals (Ex: 60sec run then 60sec walk for 25mins).

4) Track how many calories you consume daily. Consuming more calories than you burn daily will increase body fat production.

5) Limit HIGH GLYCEMIC CARBS (breads/pasta/rice/oats) to ONLY after exercise. These are carbs which digest quickly, so if they are consumed throughout the day and not burned they'll be turned into body fat. LOW GLYCEMIC CARBS (fruits/veggies) are the carbs to be eaten the rest of the day.

6) Limit your sodium intake to no more than 1200mg/day. Sodium increases water levels in the body, making you look & feel bloated. Consume foods high in potassium (i.e. bananas/spinach/apricots/beans) daily to lower sodium levels in the body naturally.

7) Limit/avoid alcohol consumption. Alcohol triggers the body fat production hormone cortisol to begin production. Plus alcohol has calories, then when you mix it with calories & sugar filled soda & juice, it's a recipe for body fat gain. 

8) Limit your stress. Increased stress levels also increases levels of cortisol.

9) Get your rest. Lack of adequate rest each night increases levels of cortisol.

10) Remember, just focusing on your abs won't give you a nice midsection, you need to strength train from head to toe. Especially do not neglect large muscle groups (back/lower body), because developing those will help you burn more cal/day & increase testosterone production which is the hormone that helps us burn body fat quickly.

Summer 2014 is less than FOUR weeks away! Are you lean & tone for those swimsuits, Summer dresses, shorts, tank tops, etc? If not, the easiest thing you can do is cardio, because all it takes to maximize body fat loss is 25mins of HIIT cardio. Try these three different RIO Fitness Chicago® intense HIIT Cardio Routines!:

•The two optimal times to do cardio are: as soon as you wake up before having any calories & after strength training.

•The even # mins (2, 4, 6, 8...) you go back to the warmup intensity.

BEGINNER

1) Warmup: 60sec @ 3.0 Treadmill Speed or 1.0 Elliptical Resistance Level. 

Min 1 - Speed 5.0/Level 5.0

Min 3 - Speed 5.0/Level 5.0

Min 5 - Speed 5.0/Level 5.0

Min 7 - Speed 5.0/Level 5.0

Min 9 - Speed 5.0/Level 5.0

Min 11 - Speed 6.0/Level 8.0

Min 13 - Speed 6.0/Level 8.0

Min 15 - Speed 6.0/Level 8.0

Min 17 - Speed 6.0/Level 8.0

Min 19 - Speed 6.0/Level 8.0

Min 21 - Speed 7.0/Level 12.0

Min 23 - Speed 7.0/Level 12.0

Cooldown: 60sec @ 3.0 Treadmill Speed or 1.0 Elliptical Resistance Level.

INTERMEDIATE

2) Warmup: 60sec @ 3.0 Treadmill Speed or 1.0 Elliptical Resistance Level. 

Min 1 - Speed 6.0/Level 5.0

Min 3 - Speed 7.0/Level 8.0

Min 5 - Speed 8.0/Level 12.0

Min 7 - Speed 8.0/Level 12.0

Min 9 - Speed 7.0/Level 8.0

Min 11 - Speed 6.0/Level 5.0

Min 13 - Speed 6.0/Level 5.0

Min 15 - Speed 7.0/Level 8.0

Min 17 - Speed 8.0/Level 8.0

Min 19 - Speed 8.0/Level 5.0

Min 21 - Speed 7.0/Level 12.0

Min 23 - Speed 6.0/Level 12.0

Cooldown: 60sec @ 3.0 Treadmill Speed or 1.0 Elliptical Resistance Level.

ADVANCED

3) Warmup: 60sec @ 3.0 Treadmill Speed or 1.0 Elliptical Resistance Level. 

Min 1 - Speed 4.0/Level 5.0

Min 3 - Speed 6.0/Level 8.0

Min 5 - Speed 8.0/Level 12.0

Min 7 - Speed 4.0/Level 5.0

Min 9 - Speed 6.0/Level 8.0

Min 11 - Speed 8.0/Level 12.0

Min 13 - Speed 4.0/Level 5.0

Min 15 - Speed 6.0/Level 8.0

Min 17 - Speed 8.0/Level 12.0

Min 19 - Speed 4.0/Level 8.0

Min 21 - Speed 10.0/Level 12.0

Min 23 - Speed 10.0/Level 12.0

Cooldown: 60sec @ 3.0 Treadmill Speed or 1.0 Elliptical Resistance Level.

•Cooldown with 10mins of total body static stretching. 

RIO Fitness Chicago® Tip: 

LADIES, PLEASE WATCH THIS SHORT VID. 90% of you exercise this way & it needs to stop; because it's bodybuilding = how a man exercises & the least effective way for you to see those lean & tone results that you all want. So please STOP exercising with this low intensity & start doing HIGH INTENSITY INTERVAL TRAINING for both your cardio & strength training if you want to be lean & tone in a healthy, quick way.

http://www.youtube.com/watch?v=-b9nC6Ry-Kg&feature=youtube_gdata_player

RIO Fitness Chicago® Tip: 

What can perpetuate an unhealthy relationship with food/drink is if every activity you do with a significant other, family, friends, coworkers is centered on eating/drinking. Especially with new relationships, "love chub" is gained quickly because all you do is go out to eat/drink. Break the cycle! Start being more active with your loved ones. Exercise TOGETHER: take a Zumba class, go for a walk after a meal. Do more active activities: ballroom dance class, paintballing, play bocce ball at Pinstripes. If you're going to eat together, grocery shop for a healthy meal TOGETHER & then cook it TOGETHER. If you & your loved ones are both out-of-shape make getting healthy again something you do together. 

RIO Fitness Chicago® Tip: 

Are you an emotional eater/drinker? Do you turn to food/alcohol when you're happy/sad/bored/anxious/depressed? It's a biological fact food has the same effect on the brain (dopamine, etc) as illicit drugs. Only way to break the cycle of negative feelings then emotional eating/drinking which lead to more negative feelings is to replace the unhealthy behaviors with positive ones. Exercise being the best, because just 25mins of an intense activity can boost endorphins, good brain chemicals & hormones. Other things like taking a walk, a nap, journal ing, yoga, meditation are all other positive outlets instead of food & alcohol. Break the cycle! 

RIO Fitness Chicago® Tip: 

To be successful at anything in life you need a plan, a strategy for success. Same goes for looking & feeling your best ever. What healthy snacks are you going to have with you tomorrow & the rest of the week, so you're not hungry & searching for bad options? Are you going to bring enough water with you too? What are you going to do for your 30mins of intense daily exercise tomorrow & this week? Kickboxing class? Running stairs? CrossFit WOD? *Failure to plan, is planning to fail!*

RIO Fitness Chicago® Tip: 

Look at this picture. People who are more disadvantaged & busier than you are MAKING time daily to get healthier, why aren't YOU? It's not about having time, it's about MAKING time. There's 1,440 mins in a day, all you need to do is just 30mins a day of intense exercise. No more excuses, JUST DO IT! If you don't want to do it for yourself, get healthier for your loved ones who care about you. 

RIO Fitness Chicago® Tip:

Ladies, how many EDCs do you eat & drink daily? What are EDCs? They’re endocrine disrupting chemicals & many of these chemicals mimick estrogen; the hormone that if increased artificially increases risk of heart disease, breast cancer, stroke, blood clots and abnormal mammograms. Here are three simple ways you can avoid eating/drinking a lot of EDCs:

1) GO ORGANIC. Eating & drinking organic is the best way to go; if you refuse to go organic know that high pesticide foods are celery, peaches, strawberries, apples, blueberries (domestic), nectarines, sweet bell peppers, spinach, kale/collard greens, cherries, potatoes and grapes (imported). Low pesticide foods are onions, avocado, sweet corn (frozen), pineapples, mango, sweet peas (frozen), asparagus, kiwi fruit, cabbage, eggplant, cantaloupe (domestic), watermelon, grapefruit, sweet potatoes and honeydew melon.

2) GO LEAN. Always choose pasture-raised meats, which have less fat than their confined, grain-fed counterparts and none of the weight-promoting hormones or antibiotics. Plus, grass-fed beef contains 60% more omega-3s, 200% more vitamin E and two to three times more conjugated linoleic acid (a nutrient that helps ward off heart disease, cancer and diabetes, and can help you lose body fat). For fish, avoid ahi or bigeye tuna, tilefish, swordfish, shark, king mackerel, marlin and orange roughy. Focus on smaller fish like anchovies, Atlantic herring and mackerel, and wild-caught Alaskan salmon. When you cook the fish, broil, poach, grill, boil or bake instead of pan-frying; this will allow contaminants from the fatty portions of fish to drain out.

3) FILTER YOUR WATER. The best way to eliminate EDCs from your tap water is an activated carbon water filter. Available for faucets and pitchers, and as under-the-sink units, these filters remove most pesticides and industrial pollutants. if you have perchlorate (a component of rocket fuel!) in your water (you can find out by asking your municipal water supplier for a copy of its most recent water-quality report) you’ll need a reverse osmosis filter. These filters range from $28-$60.

RIO Fitness Chicago® Tip: 

No matter your fitness level, if you can honestly say you're doing your absolute best to be healthy, you're progressing. That's the key to success, progression, always moving forward & away from unhealthy habits & behaviors. With that said, have YOU done your 30mins of intense exercise TODAY yet?

RIO Fitness Chicago® Tip: 

We weren't meant to live lives seated in traffic trying to get to a job where we're sitting all day to then go home in traffic seated just to sit & watch tv all night 'til bed. Meanwhile, filling our bodies all day with processed foods filled with pesticides, hormones, antibiotics, GMOs. This is not the life we were created for. Break the cycle! Eat organic, exercise 30mins a day, get extra activity everywhere you can (always take the stairs instead of elevators/escalators, park further away from your destination, walk around while you're on the phone, do 20 squats & 20 pushups for every hour you're sitting at work, etc.). #7WeeksTilSummer2014

RIO Fitness Chicago® Tip: 

It's basic biology, we need protein to build lean muscle tissue. The more lean muscle we have, the more calories we'll burn all day long, because 1lb of muscle burns 50cal at rest. So the key to get lean & tone in a fast, healthy way is to not only to burn a lot of calories during exercise, but to burn a lot all day long. Here's a natural, healthy protein that you should take after cardio & strength training: http://www.bodybuilding.com/store/nb/perfectisopure.html

Mix one scoop with 10oz of cold water or organic almond milk. #7WeeksTilSummer2014

RIO Fitness Chicago® Tip: 

Do you want a healthy, effective, organic "fat burner" that's not loaded with ineffective chemicals of a Hydroxycut or other pill? Try Udo's Oil. In addition to daily exercise & healthy eating, Udo's Oil is effective because it is healthy fat itself. There's a layer of barrier tissue called adipose which lays on top of your body fat tissue. Hydroxycut & other artificial stimulant "fat burners" never get passed that barrier tissue, but healthy fat does since it is fat itself & it begins working on the fat cells to release their contents to be burned by the muscle tissue. Try it! *Supplements are not miracle fat loss wonders. They're aids IN ADDITION to DAILY exercise & healthy eating.*

http://m.iherb.com/Flora-Udo-s-Choice-Udo-s-Oil-3-6-9-Blend-17-fl-oz-500-ml/4774

RIO Fitness Chicago® Tip:

If you've been to a Wildfire restaurant you've probably had their wood oven baked goat cheese with focaccia. Here's the RIO Fitness Chicago® simple to make, healthier version of it that's just as YUM! Using all organic ingredients: 

•Ezekiel bread (because it is low glycemic = a carb/sugar that'll digest slowly thus preventing body fat gain)

•Marinara Sauce

•rBST hormone-free goat & Parmigiano Reggiano cheeses

•Sprinkle garlic powder, black pepper, and onion powder

•Bake for 10mins @ 400*

•Mangia & enjoy!

RIO Fitness Chicago® Tip: 

Countless people worldwide are making healthier changes to their daily habits, why can't YOU? TODAY, RIGHT NOW is that moment for you to say enough is enough with being labeled unhealthy, out-of-shape, overweight, or obese. If the people in the photo can do it, so can YOU. The greatest journey still requires the first step to be taken, so TODAY you will do ________ to start making that journey to the healthiest you. Fill in that blank, GO DO IT, then repeat it tomorrow, and the next day, and the next, etc. 

RIO Fitness Chicago® Tip: 

Proper form, proper form, PROPER FORM. Please visit websites like www.exrx.net to learn proper form for exercise. You might not feel the pain right now when you exercise incorrectly, but you're compounding pressure to your spine, joints, and ligaments which WILL cause you chronic daily pain in 5, 10, 15yrs. 

RIO Fitness Chicago® Tip: 

Don't think because it's -500 degrees out right now that you have time to get in-shape for Summer 2014. NEWSFLASH! THERE'S ONLY 12WKS UNTIL SUMMER 2014! Put down the Portillos, Taco Burrito King, sugary alcohol drinks, fattening lattes from Starbucks/DD, and get your ass in gear!

For the next 12 weeks: 

•Every morning as soon as you wake up, you're going to do 25mins of 60sec high then low intensity interval cardio before you consume any calories. 

•Strength train your total body minimum of three days a week using high intensity interval training. 

•Eat a SMALL healthy snack (lean protein, low glycemic carb, and healthy fat) every three hours. 

•Every night get quality hours of sleep so you balance out your hormones that control body fat gain, appetite, etc. 

Do it! Time is of the essence! Swimsuit, shorts, Summer dress, tank top season is coming soon!

RIO Fitness Chicago® Tip: 

Is this picture you? Do you go hours & hours without eating because you never have healthy snacks with you? Getting in-shape is all about your brain. Not only does eating something small every three hours keep your metabolism (how fast you burn calories) high, but it also prevents your blood sugars from dropping which is what signals to your brain to crave sugars AND to increase cortisol production which is the hormone that increases body fat storage. 

RIO Fitness Chicago® Tip: 

Meet Sonny, a 70yr old body builder, who didn't even start exercising 'til he was 44. He's living proof, ANYBODY can achieve the health & fitness goals they desire. STOP making excuses of why you can't exercise or eat healthy. How bad do you want to be healthy & look/feel your best ever? What sacrifices are you willing to make to get there? 

http://www.youtube.com/watch?v=uKJaZDGVNWA&feature=youtube_gdata_player

RIO Fitness Chicago® Tip: 

Don't get obsessed with your weight/weighing yourself frequently. Weigh yourself once/two weeks, maximum once/week. Body fat % loss is the TRUE sign of progress, not the scale, because it IS possible to lose on the scale (water/muscle loss), but not lose any body fat. Have a qualified health professional measure your body fat % so you can begin tracking real progress/results. Women 18-35yrs old should be 18-20%, 35-50yrs old 20-22%, 50+yrs old 22-24%. Men 18-35yrs old 12-14%, 35-50yrs old 14-16%, 50+yrs old 16-18%. 

RIO Fitness Chicago® Tip: 

Did you hit the alcohol & salty/sugary foods hard celebrating Super Bowl Sunday? Here's FOUR simple ways to get your nutrition back on track: 

1) Start eating something SMALL every 3hrs. This will speed up your metabolism = burning cal faster. 

2) To best detox from the booze is to keep drinking water. Since our body is 75% water, and our brain is 90% water, this will help prevent dehydration which amplifies the hangover feeling. 

3) To slow down the digestion of all the sugar, start consuming high FIBER foods. 

4) All that salty foods = looking/feeling bloated, because sodium carries excess water. To lower the sodium levels in the body, consume high POTASSIUM foods (spinach, beans, bananas, kiwi).

RIO Fitness Chicago® Tip: 

Do you have "love chub?" Love chub is the gaining of body fat due to your relationships (significant other, family, friends, coworkers, etc.) centering around eating & drinking alcohol. Break the cycle! Be more active with your loved ones. Suggest you go dancing instead of dinner out. Do fun exercise video games like Michael Jackson Dance Experience together. Take Zumba, yoga, or kickboxing classes together. Plan, shop, and prepare healthy meals together. Bundle up & then talk a walk together after that meal. So many things you can do to improve your lifestyle & that of those you love. Or you can stay inactive. Keep ordering out. Keep sitting on the couch watching TV together. Gaining more & more body fat, getting unhealthier, year after year. Choice is yours. Break the cycle!

Tonight for dinner or tomorrow for lunch try our RIO Fitness Chicago healthy fat, lean protein, low glycemic carb Italian sandwich: 

•rBST-free buffalo mozzarella

•Organic beef steak tomatoes

•Organic spinach leaves

•Organic diced asparagus

•Organic diced avocados

•Drizzle some organic EVOO & balsamic vinegar

•Season with organic black pepper, garlic & onion powder

•Assemble as shown in picture

•Buon appetito!

RIO Fitness Chicago® Tip: 

The battle to be in-shape & healthy is more psychological than physical. Here's FIVE easy ways to be victorious in that battle! 

1) Figure out what your goal is: to be lean & tone? to be around longer for loved ones? to run that 5K without passing out? Etc. 

2) Find a strategy for success. Get a trainer or research nutrition & training programs online. Failure to plan is planning to fail. 

3) Get on a schedule! Exercising & eating healthy at random times daily is the best way to lose motivation quickly. Creating a set regimen daily is the best way to succeed. 

4) Get inspired! Find an attainable health role model whether friend, family, coworker, stranger. Ask them questions, find out what they do to be healthy & motivated and do the same! 

5) Always be ready! Have your iPod charged (music makes exercise easier), gym bag packed before you leave the house, and water with you. Then get ready to look & feel your best ever! Don't settle for a second rate version of yourself!

RIO Fitness Chicago® Tip: 

With these below freezing temps we're having in Chicago do NOT leave anything plastic (bottles, food containers, etc.) you plan on eating/drinking from in your car or outside. When we freeze or heat up plastic (microwave, dishwasher, etc.) the chemicals in the plastic containers and other dishware leach into our foods/drinks. This can disrupt hormone/reproductive system function, prevent body fat loss, and cause cancer because these chemicals mimic estrogen.
Here's five simple steps to avoid eating/drinking PLASTIC unintentionally:

1) KNOW THE CODE. Look on the bottom of your plastic to find the recycling symbol (a number between 1 and 7 enclosed in a triangle of arrows). 1, 2, 4 and 5 are considered to be the safest. 3, 6, and 7 leach chemicals that may be harmful.

2) DO NOT HEAT PLASTIC IN THE MICROWAVE. Heat can increase the rate at which chemicals like BPA leach from plastic. Containers labeled "microwave safe" have been tested by the U.S. FDA and found to leach extremely small amounts.

3) IF IT SAYS USE ONCE, USE IT ONCE. Plastic breaks down over time and some aren't designed to withstand heating and cooling.

4) WASH BY HAND. Only put plastics into the dishwasher if they have a dishwasher safe label. If you want to be extra-cautious, wash all plastics by hand. In the dishwasher, plastics are exposed to detergents and heat, which may accelerate the leaching of BPA from food containers.

5) DO NOT FREEZE PLASTIC. Only put plastics in the freezer if they have a freezer-safe label. Freezer temperatures can cause plastics to deteriorate, which increases the leaching of chemicals into the food or drink.

RIO Fitness Chicago® Tip: 

The battle to be in-shape comes down to math & biology. As for biology, know that every time we give in to cravings by indulging in food & alcohol we create more dopamine receptors in our brain. The more receptors the more dopamine ("pleasure" chemical) they require, which increases cravings thus leading to addiction. Break free of this vicious cycle! Fight the cravings, replace the junk with healthier snacks (fruit, veggies, plain Greek yogurt, unsalted/raw nuts & seeds, quinoa, hard boiled eggs, etc.). The more we fight the temptations, the less our brain's will crave them.