Meet Everette Chan

Welcome our new trainer Everette Chan! He graduated with a BS in Kinesiology from the University of Illinois at Chicago in 2009. Starting at a young age, fitness was always a priority on his life. Watching his uncle exercise growing up sparked his interest in fitness and body mechanics.

Everette began playing competitive sports at a young age. As a junior volleyball player, Everette made the Chicago Sun-Times All City First Team in 2005. From there, he went on to play club volleyball at University of Illinois-Chicago where he traveled the country playing various Division I club teams.

After college, Everette began working at one of Chicago’s most reputable physical rehabilitation clinics as a physical therapy aide. His experience at the clinic helped shape his philosophies on injury prevention and rehabilitation. Everette tailors each workout to the specific needs for each of his clients. He firmly believes that exercise should be implemented in everyone’s life and anyone can have fun doing it!

The Gun Show

No silly...I mean biceps! This is a shout out to getting fabulous arms for the summer. Doing some back and biceps will give your a arms a nice sleek look. Here are 5 moves that will bring on the burn: 1) Eccentric Pull Ups : Start with both feet planted on the step or bench. Hands will be placed on the inner grips of the pull up bars. Jump up to the top of the pull up position and then slowly (super slow) lower yourself down so your feet are back on the step. Start with this exercise because it's the most challenging. Do 3 sets of 12-15 reps. 2) TRX Bicep Curls: Begin with feet together and both hands will be on the TRX. Make sure you leave your elbows up and create an arc motion towards you for the bicep curl. You are using your own body weight for resistance, so it will be more challenging as you move your feet further forward. Do 3 sets of 10-15 reps. 3) Smith Press Underhand Pull Ups: Keeping your feet underneath you with your hips up, pull yourself up to the bar and then down so that arms are fully extended. The lower the bar is set, the more difficult the exercise. Do 3 sets of 10-15 reps. 4) One Arm Hold Bicep Curl: This is just a basic bicep curl with a twist. You will do each side individually while the other side is in a flexed (bent) position holding the weight in an isometric hold. Do 3 sets of 10-15 reps each side. 5) Cable Rope Bicep Curl: Keep the hands out wide fore this one. Flex all the way up keeping elbows in tight to the body, and then come back down for full extension. Do 3 sets of 15 reps.

Active vs Passive Stretching

Active vs Passive Stretching Many of you have asked me about the benefits of stretching. As I went through the MAT internship I learned more about what actually happens to the muscles as you do passive stretching as most people do. Passive stretching is when you force the muscle into position without using the muscle to actually get itself into position. This type of stretching typically shuts down the muscle. Another way to stretch is active stretching (my preference). Meaning you are moving the muscles into position yourself without an applied force. Does this all seem foreign to you? If so, you're not alone. I found this video that is a must see for anyone who stretches. The video explains activation of the muscle with the typical quadricep stretch. They use the rectus femoris which is one of your quadricep muscles as an example. Check it out! EMG on Rectus Femoris after Muscle Activation Techniques applied

West Loop Fitcamp

Free preview week of classes begin Tuesday, May 10 at Mary Bartelme Park

CHICAGO (April 11, 2011) – Fitness Training by Stephanie Turner announced today the launch of its West Loop FitCamp in the West Loop neighborhood’s Mary Bartelme Park, located at Peoria and Adams streets.

West Loop FitCamp will hold fitness classes, which will feature a full body workout with a mix of cardio and resistance training, and take full advantage of Mary Bartelme Park. In addition, yoga classes will be held on Saturday mornings. A complete schedule is attached.

“I’m excited to bring outdoor fitness and yoga classes to my West Loop neighbors,” said Stephanie Turner, founder, Fitness Training by Stephanie Turner. “After a long, snowy winter, it will be fun to add a little variety to people’s workouts and take advantage of the West Loop’s beautiful new Mary Bartelme Park.”

West Loop FitCamp will host a free preview week of classes beginning Tuesday, May 10 at Mary Bartelme Park. The complimentary hour-long fitness classes will be held Tuesday, May 10 at 6 p.m., and Thursday, May 12 at 6 p.m. A complimentary 60-minute yoga class will be held at 10 a.m. on Saturday, May 14.

Sign-up for FitCamp: www.trainingbysteph.com or call Fitness Training by Stephanie Turner to reserve a spot at 312.523.3131. Fitness packages are $12 per class and drop-in participants are welcome at $15 per class.

FitCamp Schedule

FitCamp classes will be offered in 6 week sessions beginning as follows:

Session I: May 17

Session II: June 28

Session III: August 9

Session IV: September 19

Fitness sessions will be held on Tuesdays and Thursdays at 6 a.m. and 6 p.m.

Yoga classes will be held Saturdays at 10 a.m. and are BYOM (Bring your own mat!)

Each class is one hour long, rain or shine.

West Loop FitCamp will host a free preview week of classes beginning Tuesday, May 10 at Mary Bartelme Park. The complimentary hour-long fitness classes will be held Tuesday, May 10 at 6 p.m., and Thursday, May 12 at 6 p.m. A complimentary 60-minute yoga class will be held at 10 a.m. on Saturday, May 14.

Cost: $12/class for fitness package (fitness or yoga combination)

$15/class for drop in

Sign-up: www.trainingbysteph.com or call Fitness Training by Stephanie Turner at 312.523.3131 to reserve a spot.

Booty Burn Not only do we love it when our backside looks good, but our glute muscles (maximus, medius, and minimus) are a powerhouse for the body. The glutes contribute to leg strength and help support the spine with hip extension. You should include glute exercises in your routine at least 2-3 times per week. Here are some of my favorite moves: 1) Cross step ups: Start with one foot planted on the step or bench. Cross step up and either put your other foot down, or for more of a challenge, balance as you get up to the top. Do 3 sets of 10-15 on each leg. 2) Cross back lunges: Begin with feet together and cross your right leg behind your left. Make sure you leave most of your weight on leg in front. Push thru the front heel and stand back up from the lunge. Do 3 sets of 10-15 reps each side. 3) Split squat: Keeping the weight focused on the front leg, go down so your thigh is just parallel to the ground. Press up thru the front heel to standing position again. Do 3 sets of 10-15 reps on each side. 4) Single leg squat with chop: This is one of my favorites! As an advanced move, make sure you are comfortable with a single leg squat before doing this exercise. Weight starts above the head, as you bend down lead the weight to the outside of the opposite knee, then return to starting position. Do 3 sets of 10-15 reps each side. 5) Cable hip extension: This exercise is simple, yet effective. Remember to keep your leg straight and lead with the heel as you extend back squeezing the glutes. Do 3 sets of 15 reps each side.

Mixing It Up on the Treadmill

Are you bored with running on the treadmill during the winter? I know sometimes I feel like I have "exercise ADD" when I'm on the treadmill. Here's an easy way to change up your workout if you're doing a 30 minute run:

3 min. warm-up walk @ 3.5-4.0

5 min. jog @ 5.5-6.5

2 min. jog @ 5.0-6.0 with a 3.0 incline

5 min. run @6.0-6.8

1 min. each side shuffles @ 3.5-4.0

3 min. jog @ 5.0 with 5.0 incline

5 min. run @ 6.0-7.0

1 min. each side shuffles @ 3.5-3.8 with 1.0 incline

3 min. sprint 7.0-8.0

The Stability Ball More Than Just For Crunches Many people forget that you can use the stability ball for doing more than crunches. It's a great add on to any workout if you have the proper core strength it takes for control. Here are some exercises that I use on a regular basis with clients: 1) Dumbell Chest Fly: Head should rest comfortably on the ball, hips stay up with the glutes squeezed. Do 3 sets of 10-15 reps. Muscles worked: Chest, biceps, and core. 2) Dumbell Tricep Extension: Again, head should be resting comfortably on the ball aligned with the curve of your cervical spine (neck), glutes are squeezed. Arms will bend to 90 degrees and come to full extension. Do 3 sets of 10-15 reps. Muscles worked: Triceps and core. 3) Prone Hip Extension: This is code for booty burner! Start on your stomach on the ball. One leg will be extended and the other leg that you will be working is bent to 90 degrees. Slowly lift the leg a few inches up using your glute (be sure not to feel it too much in the hamstring). Do 3 sets of 15-25 reps. Repeat on other side. Muscles worked: Glutes, hamstrings, and core. 4) Inner Thigh Leg Extension: Attention adductors! It's all about maintaining the squeeze of the feet against the ball with this exercise. Laying on the floor with your feet firmly pressing against the ball, bend your knees to 90 degrees of flexion and then straighten them all the way up to the ceiling using those quadriceps for full extension. Do 3 sets of 15-25 repetitions. Muscles worked: Adductors, quadriceps, and core. 5) Leg Curl: Laying on the ground, place your heels on the ball with your legs fully extended and hips lifted up off the ground (similar to a bridge position). Keeping your feet on the ball, flex your knees to 90 degrees and extend back to your starting position. Do 3 sets of 15-20 reps. Muscles worked: Hamstrings, glutes, and core.