ASPARAGUS

Ingredients
1 bunch of asparagus, ends trimmed off.
2 tsp olive oil, divided
2 tsp balsamic vinegar, divided
Dash of salt and pepper to taste

Directions

• Toss the asparagus in the oil, balsamic, salt and pepper until everything is covered
• You can either place the asparagus on the grill directly making sure nothing falls between the grates or place them in a mesh basket (like we did in the photos)
• These puppies cook fast, about 3-4 minutes (or less for crispier asparagus, longer for softer asparagus)

ZUCCHINI (same as the asparagus with different timing)

Ingredients
3-4 small- to medium-sized zucchini, ends sliced off, cut length-wise into quarters
2 tsp olive oil, divided
2 tsp balsamic vinegar, divided
Dash of salt and pepper to taste

Directions

• As the grill heats up, toss the zucchini in the oil, balsamic, salt and pepper until everything is covered. You can do this along with the asparagus but you may want to keep them separate since the zucchini will take slightly longer to cook*
• You can either place the zucchini on the grill directly making sure nothing falls between the grates or place them in a mesh basket (like we did in the photos)
• Cook for about 4 minutes per cut side

*If you choose to make asparagus and zucchini together, cook one side of the zucchini before putting the asparagus on the grill.

CARROTS

Ingredients
6-8 rainbow carrots, ends trimmed and cut in half length-wise
1 Tbsp olive oil
1 tsp herbs de Provence
Salt and pepper to taste

Directions

• After trimming and cutting the carrots in half lengthwise, toss them in the olive oil, hèrbes de Provence, salt and pepper
• Place the carrots cut-side down on direct heat. Cook for about 5-6 minutes and then flip

And there you have them! Easy-peasy side dishes you can grill up and enjoy, upping your dinner game (and nutritional intake!).

So, Dads (and non-dads): What are some of YOUR favorite healthy veggie grilling recipes? Share in the comments below!

May 25th is National Wine Day AND it's the start of Memorial Day weekend so we thought we'd have some fun creating a quick circuit you can do anywhere with just a few bottles of wine! (Talk about not having any excuses to skip a workout this weekend!)

Now, most wine bottles aren't terribly heavy. The rosé bottles Megan and I used weigh just under 3lbs each but that doesn't mean they won't be effective! We're focusing on moves you can do for high amounts of repetitions or that you can do for time!

We also understand that not everyone drinks alcohol and the great news is you can use almost any other items you have around the house, from detergent bottles to carry-on suitcases! It just takes a little imagination!

Let's grab our vino and go!

DIRECTIONS:
Perform each exercise back to back with little to no rest in between exercises. Aim for 3-4 rounds!
1A Forward Lunge With Wine Curl -- 12-15x on each side
1B Wine Bottle Dead Bugs -- 8x on each side, alternating legs
1C Single Leg Deadlift With Wine Press -- 15x on each side
1D Wine Drag In a Plank -- 8-10x on each side
1E Wine Swings -- 20x
Take a 1-minute rest between sets!
Ready?
​LET'S DO IT!

We'd like to send out a super special shoutout to Sandeep and Vinic Wine in Downtown Evanston! We LOVE our fellow small businesses around town and they were SO kind to let us use their space (isn't it so cool??). Can't wait to come in for a tasting and sit out on your patio this summer, friends! 

In the meantime, have a great weekend and enjoy it responsibly ;)

1) The Superman

While Superman flies through the air, you'd better believe he's using his core in that fully-extended plank! As Marco demonstrates the Superman above, here are some things to keep in mind:

• Start with your arms straight down in front of you and keep a straight line from your ears to your knees.
• Engage your core and glutes as your arms extend out in front of you. 
• Go only as far as you can while maintaining that core engagement and straight line. If you feel your low back engage or sag, you've gone too far.
• ***Breathe*** Please do not hold your breath! If you feel the need to hold your breath in any exercise position, you do not fully own that position and are compensating somewhere else. 
• Do 5-8 repetitions in one set.
• If you do not have a TRX available, you can do this exercise in a plank position. First, get into a pushup plank position with hands right under your shoulders; form a straight line from your head to your feet without letting your hips sink down toward the floor. Now, slowly walk your hands forward and, step by step, see how far you can go keeping that straight line with your core still engaged. Engage your core and glutes as your arms extend out in front of you. If you feel your low back engage or sag, you've gone too far. Once you've reached your limit, slowly and with small steps, walk your hands back to your starting position.

2) The Wonderlift
Amazonian Wonder Woman is known to be one of the strongest people in the DC Universe! While that strength and power might have been handed down from the gods, it's also no secret that the stronger the glutes, the more powerful you can be! Here, Mary demonstrates a mover we're calling the "Wonderlift": The one-legged deadlift (also known as the non-surgical butt lift, if you'd like to know). Here are a few things to keep in mind:

• You're trying to keep a straight line from your head to your back foot (the one that is extending up and away).
• Keep your hips level. You should be able to place a glass of water on your hips in your deadlift position.
• You CAN bend your standing knee a bit as you perform your Wonderlift.
• Don't collapse through your torso or reach for the floor with your shoulders. If you were standing in front of Mary during this demonstration above, you should be able to see the image on her shirt.
• You can do anywhere between 6-15 repetitions on each leg of this exercise depending on whether you're using no weight to heavier weight. This goes for every exercise: As the weight you're using goes up, the repetitions will go down. 

3) The Spiderman
Climbing around like Spiderman is a total-body exercise that not only works your arms and your legs but also works your core and connects the opposite sides of your body together and allows both sides of your brain to fire! So when we say it's total-body we include your mind! Here's what to look for when performing Spiderman crawls:

• Start in a pushup plank position with your hands right under your shoulders.
• Step one knee toward its same-side elbow as you take a step with the opposite arm. Then, alternate by bringing your other knee to its same-side elbow as you walk forward with your other arm. And so on!
• See how steady you can keep your hips.
• The same note about breathing that we mentioned with The Superman applies here. Make sure you're breathing the whole time you crawl.
• You can do this exercise for time (crawl for 1 minute, for example) or for steps (20-30 steps, for example).

Looking to build superhero strength? Start with these three exercises! Pepper them into your existing program or make a quick circuit for yourself by doing each of these exercises back to back for 3-5 rounds!

Want more assistance with your training? Feel free to reach out to us! Email us here or call 312-497-8999!

Ah, the kettlebell swing: Such a POWERFUL exercise that's often misunderstood... and butchered.

There are a few different styles of kettlebell swings (Russian, American, CrossFit to name a few) and, we think it's safe to say, some are safer and more effective than others. We've seen our fair share of butchered swings in our time which give swings a bad name! When done *properly*, though, kettlebell swings can do wonders for your strength gains and health! This is why today, Kathryn Lehner, Strong First kettlebell instructor and one of the awesome trainers who works out of TruFit Personal Training in Evanston, is going to give us some quick dos and don'ts when doing this booty-firming, heart-pounding, hard-style version of one of our favorite exercises: The kettlebell swing.

Here is Kathryn's own story about why the swing is so freaking awesome:

1. Want to get your butt strong and look good doing it? Swing a kettlebell! Why you ask? Because it is a great way to get your butt strong! But getting a stronger rear is only one of many benefits to the kettlebell swing. In addition to your behind, the swing helps to strengthen your entire posterior chain and core. When done properly, the swing is a high-power, full-body explosive movement with weight. It involves activation of most back muscles, explosive strength, rhythm, and provides a high level of conditioning. Total. Body. Exercise.

2. The swing is a dynamic hip hinge. The body movement in deadlifts and swings -- when done properly -- is the best way to pick something up!  It also happens to be the most efficient way to jump. The hip hinge is technically the strongest movement we can make as it encourages and ensures the center of the body is strong and stable.

3. Since we recognize that the kettlebell swing is a hinge movement, this means it is NOT a squat. There is a big difference between the hinge and the squat. In a squat the knees and hips move at the same speed and the same rate.  At the bottom of the movement, one's hips and knees are about the same height.  In a hip hinge, the butt goes back first, allowing the knees to bend naturally.  At the bottom of the swing (and deadlift), the hips are above one's knees and below the shoulders.

4. While performing a swing, the kettlebell makes a pendulum type motion in a steady rhythm.  If it doesn't, there is most likely energy leakage happening somewhere throughout the body. Check in with the video to make sure you're doing the dos and not doing the don'ts. :)

This awesome movement strengthens your posterior chain, helps with fat loss, and aids in back health -- all good things! 

Want to know more? Come swing with us!

To get in touch with Kathryn, email her here or give TruFit a call!

When I say that TruFit's biggest core value is to provide a fun, safe and approachable space to exercise and that my own training company's purpose is to help clients feel empowered to take back control of their bodies, it's because I meet so many people (men and women) who, because of bad experiences in the past, feel like exercise isn't for them. 

I got to meet with a woman in her mid-50s this week who, after years and years of saying away from it, has decided to give the gym and training a try. The first thing she told me when we sat down was that she was the last kid picked in gym class. I had a visceral reaction as soon as she said that because I, too, was the last kid picked in gym class and WOW is that a feeling that comes right back to you: Hot tingling in your solar plexus like tiny pins poking at it; clammy hands; the unstoppable urge to look down. Those moments when you're so young can have a lasting impact on the health decisions you make as an adult! Legions of us last-kid-picked humans have made uncountable excuses for why working out just isn't for us. (I even failed at the solo sports in gym class!) 

So, you know, it's January and YOU might be looking for a new gym or trainer or program to do and I thought it would be a good idea to list out how finding said gym/trainer/program SHOULD go and when to run in the opposite direction. 

What to look for:

• A human being that is available to sit down with you one on one to talk about you and about their programs
• A human being who asks you lots of questions and lets you talk without talking over you
• Someone who answers ALL of your questions (including, "What are your rates?") without being dodgy (or admits to not knowing the answer and that they'll find out)
• Someone who can be up front with you if they're not a good fit, who can also refer you to someone who is
• Someone who is so interested in you they offer you a program you'll be successful in 

When to run away:

• When someone wants to lock you into a contract you can't get out of, like, right away
• When someone insists on pointing out all of the "things" in you they'd like to "fix" 
• If you feel uncomfortable in any way (trust your gut! There are lots of other options!)
• When the gym you're going to acts like it's their way or the highway and that way is not your way
• If the person you're meeting with doesn't ask questions about YOU or your goals, background, lifestyle and all of that good stuff
• If it's clear the "vibe" in the gym isn't one you like

​
The woman I met with today told me a story about how, when they played softball in that dreaded gym class, the teacher gave her a ball and said, "Throw it." She did and the kids laughed and made fun of her. They did this because, as she said, no one took 15 minutes to teach her HOW to throw the ball.

We all know WHAT we need to do. Look for the people who will take the time to teach you HOW to do it. 

Happy New Year, friends! Please let us know if I can be of any help in 2018! Shoot an email to info@trufitpersonaltraining.com or call 312-497-8999!