Apps Are So Out

I know, I know… Apps are the next “It” thing if you are in business. But I am proposing that you NOT carry your cell phone everywhere you go. And hey, especially when you are exercising. Because, if anything, exercise is your hour to yourself everyday. And it should be peaceful and quiet and you shouldn’t have emails buzzing and text messages being sent and you shouldn’t be looking at yet another florescent screen just to follow an exercise routine. No, I’m thinking all you need is your eyes, your ears, your heart, your arms and legs to carry out the most physical part of your day. Forget technology, get in touch with something even more intelligent and complex–your body.

So I’m developing a CoreFit Deck that you can take with you. Get the first of these workouts here and print out so you can just grab them and go to the gym. In fact, why not just take a few in your gym back so all you have to do is follow the pictures and do the routine. Simple. And it won’t even show up on your data usage.



The Stretch Factor


Flexibility is as important to your health as cardio exercise. There are many doctors who believe that stretching does not decrease your risk of injury, but this is one doctor who does. Lengthening and toning your muscles aids in the ability to respond to rapid muscular changes–so when you slip on the ice, your body is able to catch itself and not tear a muscle. Prepping your muscles doesn’t always prevent injury–you may have a genetic proclivity for injury–but it should change the way your body adjusts to these rapid changes. Try these stretches for flexibility 60seconds each, 1x/day post exercise to increase your stretch factor.

Flexibility is recognized as an important component of physical fitness. Like other components of fitness, flexibility is more important for some sports than others. For example, long distance runners tend to be relatively inflexible because the activity of running does not require large deviations in motion. However, sprinters, and especially hurdlers, require excessive hip motion for sprinting and hurdle clearance. Not only are flexibility requirements sports-specific, but they can also be joint- specific. In general, athletes must have sufficient musculoskeletal flexibility to meet the demands of the sport, otherwise top performance will not be achieved and injury risk will increase.

An individual


You are Beautiful

It doesn’t look like a chiseled Ryan Gosling or a Victoria Secret runway model. Still it’s beautiful, no?

This is the velella (Velella Velella), a small free floating hydrozoan. It’s currently the only known species in the genus.
They’re also known as sea-rafts or by-the-wind-sailors, for the obvious reason that it uses the the “sail” you can see in this image for locomotion. Because of this, they are often found washed up on beaches.


CoreFit Healthy Diet

The CoreFit healthy diet… Eating real food. Balancing out your vices with your good choices. Not pretending you need to eat perfectly every second of the day. Giving yourself a break, mentally and physically. Reiterating that food is nourishment for this icy cold day.

-Shayna :)

Herbs De Provence Roast Chicken

1 Whole Roasting Chicken

1 lb Whole Organic Carrots, sliced big and chunky

1 lb Whole Organic Celery, sliced in 2-3in segments

2-4 Organic Yellow Onions, peeled and roughly sliced

2-4 Cloves Organic Garlic

2tbsp Olive Oil

Salt & Pepper to taste


Preheat oven to 350 degrees. In a roasting pan place washed chicken, breast side up, pat with paper towels to dry and cover with 2tbsp olive oil. Massage in and cover chicken. Sprinkle herbs de provence over chicken and salt and pepper. Place cut veggies in and around chicken. Throw in the over for 1-2hrs, 20min/lb.

Use leftover chicken and bones to make chicken soup tomorrow!


Movember: Sex, Food, Exercise

Sex. When I write about sex, I get 25k hits. So you can imagine that I’m all for Movember–the month we focus on Men’s Health–mostly because we get to talk about sex and your prostate.But I’m also here to share the top 3 ways you can reduce your risk. Yes, we’ll talk about sex first…..

1) Ejaculation. Research published in the Journal of the American Medical Association suggests ejaculation, through sexual intercourse or masturbation, can reduce your risk of prostate cancer and can keep your prostate in check. But not just any kind of sex or masturbation;


Sex Week and Mainstream Spanking

CORE Check: Before/After EX

Can working out daily make a visual difference? CorefitChicago presents the CORE check: A series this week of before and after exercise shots of (what else?) my abs. Watch my abs get more sculpted all week, one workout at a time, proving you can make daily changes to your body.

Just to prove to you that working out does make daily changes to your body, I will post Monday’s before and Friday’s after shot as the grand finale.

Game on!



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