Studio Fit Chicago

06/16/2026

Public Service Announcement:

Speak kindly to yourself, ladies! This may seem obvious, yet it happens more often than we’d like to admit in our studio especially masked as joking about ourselves.

Our subconscious mind keeps score when we say things and then it starts to believe everything you say even when you’re ’just kidding’

Think about a friend/family member you love and adore. Would you speak to them the way you speak to yourself?

Speak kindly to yourself even in the darkest hours. You’re worth it!!

06/09/2026

Are you lifting heavy enough in the gym?

This topic gets discussed A LOT because…well…heavy is a relative term. What’s heavy for you may not be heavy for me, and vice versa.

A simple rule of thumb is the last 2-3 reps of an exercise should be significantly slower reps. You don’t need to lift to failure (1-3 reps left)

Your weight and reps should be challenging in your last 2-3 reps if not: you need more reps/weight depending on your goals.

If you aren’t lifting heavy enough with progressive overload: it will be difficult to gain muscle mass over time especially if you’re 30+ since you’re losing muscle at a rate of 3-8%

Feel free to leave your questions in the comments below 👇🏽

06/03/2026

SFC’s June Mobility and Core Strength event is mission aligned since we’re partnering with Girls in the Game!

Girls in the Game is a nonprofit organization dedicated to empowering girls to discover their strength, confidence, and leadership potential through sports, health education, and mentorship.

They serve girls across the Chicago area with programs designed to support their physical and mental well-being, helping them build the skills they need to navigate adolescence and thrive as future leaders.

Through partnerships like this one, they are able to expand access to transformative experiences for the girls we serve while inviting our community to invest in their futures.

It’s a $30 suggested donation. The website link is in our bio, and it’s under events. Thanks for your support!

06/01/2026

Congrats to Shani for becoming our new Member of the Month for June!

Shani shows up for herself consistently and is ready to take on the next challenge. She will randomly break into dance just to remind everyone it’s not that serious. Here’s more about Shani below 👇🏽

1️⃣Nickname: none

2️⃣Favorite bar, restaurant, and bakery in Chicago: Big Jones (bar and restaurant), Chiu Quon, Uptown

3️⃣Why should ladies join SFC: The teamwork, challenging yourself...but with support!

4️⃣Your favorite result from joining the Studio Fit Pause Freedom: Better mental health was the best result by far!

5️⃣Favorite current song/mix: Whatever Reyna is listening to....honestly

Congratulate Shani in the comments below
🥳
https://studiofitchicago.com/shani-wilson-studio-fit-chicagos-june-star-member-of-the-month/

05/31/2026

Meet Shani Wilson - Our June Member of the Month! 🎉
When Shani joined Studio Fit Pause Freedom, she was looking to build physical strength. What she discovered was so much more.
"Better mental health was the best result by far!"
That's what happens when you join a community that doesn't just push you—it supports you every step of the way. Shani loves the teamwork, the challenge, and the incredible support system that surrounds her at SFC.
Her advice? "The teamwork, challenging yourself…but with support!"
That's Studio Fit Chicago in a nutshell. We believe fitness is about wholeness—body, mind, and spirit.
Read Shani's full story on our blog! [LINK]
Ready to discover your own mental health and strength benefits? Call us at 773-819-0012 or visit studiofitchicago.com

https://studiofitchicago.com/shani-wilson-studio-fit-chicagos-june-star-member-of-the-month/

Meet Shani Wilson, our June Member of the Month at Studio Fit Chicago. Explore her inspiring journey towards improved mental health and physical strength within our empowering all-women's fitness community. Discover how the Pause Freedom transformation has positively impacted her life and how you to...

05/11/2026

Cardio isn’t the enemy. Here’s what it actually does for you. 👇

We see women ditch cardio the second they start lifting.
Big mistake.
Here’s what consistent cardio actually does for your body:
❤️ Strengthens your heart and lungs
🔥 Boosts your metabolism between sessions
😴 Improves your sleep quality
🧠 Sharpens your focus and lifts your mood
⚡ Gives you the energy to show up stronger every workout
Cardio and strength training aren’t competing. They’re a team.
The women getting the best results here at Studio Fit Chicago? They do both.
Ready to build a plan that works FOR your body — not against it?
Book your complimentary Get Fit Intro Assessment at the link in our bio. 💜

♻️ Repost for the woman still thinking she has to choose one or the other.

Are you a cardio lover, a lifter, or both? Tell us below 👇🏽

ChicagoStrengthTraining WomenInChicago FitChicago ChicagoWellness ChicagoPersonalTrainer NorthSideChicago

05/04/2026

🥳 Congrats to Pam on becoming our May MOM!!

We’re excited to have Pam as Studio Fit Chicago’s May Member of the Month! Fun fact: Pam successfully completed two 8 Week Wonder Woman Challenges to be sure she would be consistent and reach her goals prior to now, and we couldn’t be more proud 1 + year in.

Below is a bit more about Pam 👇🏽

1️⃣Nickname: Pam the Lamb

2️⃣Favorite bar, restaurant, and bakery in Chicago: in Lakeview East is a yummy French bistro; serves delicious, seasonal Gin & Tonics; is my go-to for takeout desserts to bring to friends and family

3️⃣Why should ladies join SFC: Being supported by your fellow exercise compadres and feeling truly committed to your fitness, knowing in your DNA that “you-can-do-this”.

4️⃣Your favorite result from joining Studio Fit Pause Freedom: A friend recently told me I looked buff!

5️⃣Favorite current song/mix: Americana is my favorite music genre because of its expanse and depth. Lately on regular rotation I’ve been listening to new album Twilight Override and Griffin’s latest record, Crown of Roses.

Congratulate Pam below with a few empowering words 👇🏽

04/28/2026

Heart disease is the number one killer of women.

Not breast cancer. Heart disease.

And most women don’t see it coming-because the warning signs in women are still widely missed and misdiagnosed.

Here’s what changes everything: estrogen declines in your 40s, and with it goes a lot of your heart’s natural protection. Your cardiovascular risk rises sharply, and most women have no idea.

This is why cardio is non-negotiable.

It strengthens your heart. Lowers your blood pressure. Improves your cholesterol. Reduces inflammation in your arteries.

30 minutes, 5 days a week. That’s it.

Your heart has kept you going every single day. Start giving it what it needs.

04/10/2026

👋 Perimenopausal ladies: Do you know the 5 habits you need to focus on?

1️⃣Fitness: resistance training 2-3x weekly and 150 min cardio/plyometrics specifically for bone density
2️⃣Nutrition: eating .5-.7 grams of protein per lb of desired body weight, 30-35g of protein daily and less than 25g of additional sugar
3️⃣Sleep/recovery- getting 7+ hours of sleep in a cool dark room with no screens AND proper recovery between training (getting a is very helpful)
4️⃣ Hydration- are you properly hydrated drinking 8 cups of water daily and eating enough fruits/veggies
5️⃣ Stress- we all need stress, yet how we handle our day to day stress matters. Breathwork, meditation, and movement all help.

👀 These are general guidelines, so please be sure you work with certified professionals to focus on your personalized needs. HRT can also be very beneficial. The basics still matter- ALWAYS