Cj Novak

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Cj Novak

Navy Veteran→Health and Fitness Professional ⚓️ 🏋‍♂️
Athletic performance⚡️| Expert Health and Fitness Guidance 💪
DM for 1 on 1 Coaching 🔗

15/09/2026

Try this running alternative!!

You do not have to be chained to a treadmill to build your endurance. If you want to train like an athlete, grab a jump rope.

It is one of the most versatile tools you can use:

-Slow and steady for 20-30 minutes to build your basic endurance (aerobic).

-Build up to your quick explosive work. Burst of 1 minute on 1 minute off. Or 1 minute on 1:30 off as a regression (anerobic)

It gets you quick on your feet, builds reflexes and coordination, and preps your lower body for true athletic movement

👇 If you are training locally and want to build a better engine, comment the word JUMP below. I’ll DM you my free dynamic warm-up to get your joints prepped before you start!

CJ Novak
Health and Fitness Professional
Crystal Lake IL

[email protected]

779-212-4398

09/09/2026

Growing up, I convinced myself I would never be an endurance runner. Despite being a three-sport athlete and giving it everything I had, my conditioning never seemed to progress. I spent years blaming my asthma, my genetics, and my work ethic.

It was a frustrating cycle, but I refused to let those limitations control my life.

Since I hated running, I pivoted. I started jump roping to build my engine—and finally saw the massive improvements in my conditioning I had been chasing for years. That breakthrough changed everything.

When the opportunity came up to run a half marathon, I signed up. To the broader running community, it was just another race. To me, it was proof that the barrier was broken. Through consistency and targeted work, I finished a race that the younger version of me wouldn't have lasted a mile in.

Don't let your past struggles dictate your future capabilities. Sometimes, overcoming a plateau just requires a completely new approach to how you move.

If you are training locally around McHenry County and feel stuck in your own progress, the best place to start is by properly prepping your body for the work.

👇 Comment the word WARMUP below, and I will DM you my standard warm-up routine to help you prime your joints and get moving pain-free.

Dream big.

God Bless✝️

endurancetraining halfmarathon movementmechanics

04/09/2026

As you may know or are now learning, I am a health and fitness professional. This video was maybe 5 years ago. I thought I knew exactly what I was doing. Even the cameraman did as well. As I've ventured into training professionally, I quickly learned that I was terribly wrong.

This video is to provide you with:

-An example of what not to do

-Education on why excessive forward lean is the way it is

-To promote the importance of mindfulness during your physical activity

We all make mistakes, even those who claim that they have the answer to everything

I am grateful to have learned through trial and error so I may share my wisdom before someone else makes the same mistakes I did.

👇Comment STABLE below, and I'll send you my free dynamic warm-up protocol to get your mechanics dialed in.

God Bless ✝️🙏

02/09/2026

Replace the standard sit-up. Add Sprinter V-Ups to your routine.

They teach your core to stabilize while your limbs move diagonally which is exactly how your body is wired to run, walk, and lift.

Cues to look out for:

Opposite arm/leg drive

1-second hold at the top

Slow, controlled lower

-Add a medicine ball for resistance

-Increase the temp over time

Living in the Crystal Lake and ready to upgrade your workouts? Comment "CORE" and I’ll send you my complete dynamic warm-up routine.

26/08/2026

POV: Your client takes "Bear Crawl" way too literally 🤦‍♂️🐻

Bear crawls are an exercise for anaerobic power, not a wilderness survival drill. If your form looks like the first clip, you’re missing the point of the movement and probably confusing the neighborhood

Here is how to coordinate the movement for real core stability:

- Shins Parallel: Keep your knees bent and hovering close to the ground.

- Neutral Spine Alignment: Keep your back flat with your hips centered and down.

-Coordination: Step with one arm and drive with the opposite leg simultaneously.

- Brace the Core: Maintain tension the entire time you move.

(No roaring required).

If you are training in the Crystal Lake or Mchenry area and are tired of guessing your way through your conditioning blocks...

👇 DM me the word STABLE to fix your mechanics.

25/08/2026

We keep the heart rate high through circuit style training. Minimal rest breaks, and specially selected exercises to ensure maximum motor unit incorporation.

More used = More Calories Burned = Weight Loss

Keeping it simple.

[email protected]

779-212-4398

Crystal Lake, IL

God Bless ✝️

18/08/2026

Functionality and strength are training aspects that are incorporated into nearly every one of my clients' programming.

We kept the volume low as this specific client is gradually building up his strength.

Full body and unilateral movements not only bring the heart rate into that ideal zone 2 range but assist in building stability, coordination, and local core musculature 💪

Stay tuned for more content 😄

For Personal Training Inquiries:

[email protected]
or 779-212-4398

Crystal Lake, IL 📍

God Bless✝️

MobilityAndStrength FitnessGoals FunctionalFitness

16/08/2026

The giant jug gets a lot of hate, but here is what it actually represents:

Taking the fundamentals seriously, we can spend hours dialing in the perfect programming, tracking macros, and pushing hard on heavy lifts, but if you're chronically dehydrated, you're building a house on a shaky foundation.

Proper hydration drives your muscle recovery, joint health, and overall energy levels.

Doing the basics consistently isn't always charming but it is exactly what gets results. 💪💧

God Bless ✝️

13/08/2026

We're never looking at fitness training for the sole purpose of building an aesthetic physique.

Yes, it is satisfying and may boost self-esteem or confidence which of course are not bad things.

We train so we can walk around with our families at the park without pain. To grab the dishes from the high cabinet or to change a tire when the grandson gets a little antsy behind the wheel.

Longevity and health are the most important. Think about who you are doing it for 💪❤️

👇 Comment "FAMILY" below, and I’ll send you the exact warm-up routine I use for my own strength training 100% free.

Contact me at 779-212-4398 or [email protected] to book your free consultation!!

📍Crystal Lake, IL

God Bless✝️

Address

60012, 60014, 60039

Telephone

+17792124398

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