Updates and Information

May 9, 2017

Happy Tuesday! 

I found this fun clip art to help us visualize the difference between the feeling of hunger and a craving.

One thing I’ve talked about is about knowing the “triggers” that set you off and result in a craving for unhealthy food. These triggers could be any...

May 1, 2017

I’ve had quite a few clients who are trying out new ways to approach their nutrition (and finding great success!), some of them vegetarian/vegan. So, I wanted to share with everyone a new recipe to try that is raw, vegetarian, and vegan! 

Avocado & White Bean Salad with...

April 24, 2017

Happy Sunday! 

I came across this awesome breakdown of how to create a perfect and balanced meal that is simple and easy! 

You can even use this same concept for snacks, just plan for a smaller portion size! 

I hope this helps simplify your meal planning/prepping and can...

April 16, 2017

With yet another holiday upon us, whether you celebrate it or not, making the right choices in terms of food can be difficult. It’s a holiday and celebration so you deserve a treat…but when is it too much? 

Let’s discuss how to create healthy food habits during holiday...

April 9, 2017

Start your morning off right with these 3 stretches to improve mobility and decrease any soreness and tightness. 

Hold these stretches for at least a minute each, continuing to get a deeper stretch and breathing deep, in through your nose and out through your mouth...

April 2, 2017

Want to reduce your calorie intake to your daily breakfast with easy replacements you can make today? 

Here’s 5 changes you can make - 

1. Orange juice - 

Replace your standard orange juice with 50 calorie orange juice with less sugar, fewer calories, and no art...

March 27, 2017

One drink can’t be that bad, right? 

In regards to your health, let’s look into how alcohol can affect your body and your progress. 

First off, alcohol is 7 calories per gram and no nutritional value, meaning that all the calories consumed are empty calories. So let’s sa...

March 19, 2017

Recently I have gotten quite a few questions about supplements, what I take, what you should take, etc. 

I first want to make it clear that supplements aren’t needed unless you are deficient in a nutrient or prescribed to take one by a doctor. However, supplements can b...

March 12, 2017

We all love a great workout but the soreness after can be a bittersweet feeling. Here’s 10 easy ways to combat your sore muscles: 

1. Get enough sleep after working out - your muscles need to relax after a tough workout 

2. Stay hydrated during and after a workout -...

March 5, 2017

Who doesn’t love a chipotle burrito or bowl? Unfortunately, their large portions and high sodium make eating this “healthy” meal quite unhealthy. On the bright side, we can easily make our own burrito bowl at home for a fraction of the calories.

Here’s what you need: 


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This blog will feature posts to help aid in your fitness journey, see other client's progress, and get updated on ABF Athletics information. 

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March 5, 2017

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ABF Athletics

Evolution Strength and Conditioning

6122 N Pulaski Rd. 

Chicago, IL 60646


(773) 480-3593