Get Involved: The 2017 August Burpee Blitz Series

Do a Burpee, Change a Life: 2017 Burpee Blitz

Join FFC along with Surge for Water and A Boy and His Dream Foundation this August for the 2017 Burpee Blitz series! Compete individually or create a team – challenge yourself (or challenge your friends to complete a certain number of burpees by donating!).

Step 1: Visit this link to set up your fundraising page or join a team.

Step 2: Visit this link to save your spot for one of the following events.

  • Saturday, August 19 – FFC West Loop – 1 PM
  • Friday, August 25 – FFC Union Station – 1:30 PM
  • Saturday, August 26 – FFC Gold Coast – 1 PM
  • Sunday, August 27 – FFC Oak Park – 11 AM      

Joining the movement is easy. 100% of the funds raised will be split equally between Surge’s water sanitation projects in Kaberamaido & Uganda and A Boy and His Dream’s projects in Ohordua Village and Edo State, Nigeria.

To learn more about Surge for Water, visit this link.
To learn more about A Boy and His Dream Foundation, visit this link.

August Spa Specials

Can you believe it’s almost back to school season already?! That means it’s also race season. Visit the spas at FFC this month to take advantage of some of our best recovery and preventative therapies and treatments.

Complement Your Workout

Massage is an excellent complement to your workout – especially marathon training. Book a massage in August and receive $10 in Spa Bucks! (Bucks must be used by the end of October 2017).

Not available at FFC Park Ridge.

Get Back to School Ready

*Flaunt a golden glow and receive any facial and earn 10% off any skincare purchase in the month of August! (Facial must be received in August).

**You can also take $5 off any body waxing service this month!

*Available at FFC Gold Coast, Lincoln Park, West Loop and Oak Park.
**Available at all clubs except FFC Park Ridge. Excludes facial waxing.

FFC Park Ridge Race Rewards!

FFC Park Ridge racers, rejoice! Receive $10 off any 60-minute massage or $15 off any 90-minute massage if you show a race bib from 2017.

Message from the RDs: Nutrition Timing and Meal Portions By Sarah Sobotka

Is it Really That Important to Consider?

Nutrient timing is a concept that has been thrown around in the fitness industry for quite some time. But does it really make a significant difference for bodybuilders, the average person trying to lose weight or fitness advocates?

In the early 2000s, the concept of nutrient timing and meal portioning for optimal results exploded as the new way to get lean while preserving as much muscle as possible. But like with many other fads, new studies and information came out and things have changed a little bit, and the concept has been tweaked based on the new data.

The original concept was more of a short-term scheme, meaning that it was only completely functional when the diet was followed over a continuous amount of time. If the food intake was altered, most cases noticed weight gains in varying degrees.

Working with a registered dietitian can help you make sure you are losing, toning, gaining muscle in correct/ healthy ways. Registered dietitians want to make sure you are making healthy lifestyle changes so the excess weight or goals do not change over time.

What Are the Facts?

Recent studies conducted by the International Society of Sports Nutrition came to the conclusion that planning out specific dietary ingestion of proteins, carbs and fats, do play a role in protein synthesis, fat loss, and hypertrophy or muscle building, which is great for both bodybuilders and the average joe just looking to lose a few pounds.

How to Portion Your Meals for Optimal Results

I have found, from personal experience, that consuming carbs before and after my workout helps to fuel my lifting session. This is ideal because it helps me push through the workout and helps me maintain muscle.

Consuming the majority of your carbs around your workout will help fuel your lifts and can also help cut body fat. This is especially good for losing weight because it helps your body to use up its glycogen stores (carbs in muscle tissue).

Portioning your meals in a way that allows you to incorporate the bulk of your daily carbohydrate macros around your workouts will go a long way in helping you see great results. However, since the specific amounts are not steady across the board for everyone, having a registered dietitian determine your macro requirement is your best bet. If you are interested in learning more feel free to contact me at or stopping by the FFC Lincoln Park club!

Try This Now: NovaCare Complimentary Injury Screenings for August

NovaCare has full physical therapy clinics located inside the Fitness Formula Clubs.  This means our clinicians are here for YOU!  

Have pain after your workout? Make sure it’s not serious! Stop by our NovaCare pop-up injury screen clinic, for a complimentary injury screen (dates and times for August listed below!). A NovaCare physical therapist  will be available to answer any injury related questions.

Not available during the clinic times? No problem! Our injury hotline is available 24/7 (866) TRY-NOVA (866-879-6682) or  You can also check our Facebook events page for the next pop-up injury clinic near you!

  • FFC East Lakeview – 8/17/17; 5 – 7 PM
  • FFC  Halsted – 8/15/15; 5 – 7 PM
  • FFC Lincoln Park – 8/9/17; 5 – 7 PM
  • FFC Oak Park – 8/29/17; 5 – 7 PM
  • FFC Park Ridge – 8/8/17; 5 – 7 PM
  • FFC South Loop – walk-ins welcome
  • FFC Union Station – 8/16/17; 12 – 1 PM
  • FFC West Loop – 8/15/17; 4:15 –  5:30 PM

Shop for a Great Cause With Bloomingdale’s & FFC!

Join FFC and Bloomingdale’s department stores from August 23 – 27 for their Fashionable Fundraiser event!

From August 23 – 27, shop backpacks, notebooks and other back-to-school items to pick up great gifts with purchase and benefit Mentoring USA. Plus, score some great deals and a 20% savings pass to Bloomingdale’s during the events!

Plus, Participate in a Pop-Up Event!

Who’s your role model? Make a date with your mom, brother, best friend—whoever your mentor or role model is—and stop by your nearest Bloomingdale’s store for a video, gif or photo op, then check them out on our digital wall of gratitude. Participate in some fun workshops, and get the opportunity to win great prizes!

Pop-Up Photo Op Event Dates in Chicago:

  • Thursday, August 24 from 3 – 7 PM
  • Saturday, August 26 from 1 – 5 PM

Participating Bloomingdale’s store locations:

  • Bloomingdale’s Michigan Avenue, Chicago, IL
  • Bloomingdale’s Old Orchard Mall, Skokie, IL

(*One gift per customer. See a sales associate for details. Some exclusions for savings passes apply.)

Now Through September 3 Only: Discounted Cirque Du Soleil Tickets to LUZIA!

We are excited to announce we have partnered with Cirque Du Soleil to bring FFC members discounted tickets to their upcoming LUZIA show! LUZIA is a delightfully-imaginative and visually-stunning production – a waking dream of Mexico. From July 21 – September 3, audiences are invited under the Big Top next to United Center to escape on a surrealistic journey filled with grand visual surprises and breathtaking acrobatic performances. Performing jaw-dropping feats of agility, flexibility, strength and tumbling; the 44 athletes and circus artists of LUZIA push forward the limits of physical performance and leave audiences wondering how human beings can achieve this high level of precision, body awareness and perfection.

Take advantage of their special offer and save 15% on tickets by visiting (Note, your promo code is already applied using the link).

Not only that, but recently, a few artists from LUZIA recorded instructional videos on how to perform specific fitness exercises at 3 different levels of complexity (beginner level to expert) just for YOU!

Exclusively created for Fitness Formula Club members, the videos highlight the hard work, dedication and muscle control the artists need to perform their acrobatic acts on stage 8 to 10 times a week, and show that with strong will and consistency, you too can get to the Cirque du Soleil level! Check them out below!








Run the Chicago Half Marathon with Team Bright Pink!

Don’t miss your chance to run the Chicago Half Marathon! There’s only one month left to sign up for the Chicago Half Marathon, and the best way to do it is on Team Bright Pink. Secure your spot today for free, guaranteed race entry, FFC endurance training, exclusive Bright Pink gear and a VIP race day experience. Sign up before spots run out!

Become a Pilates Instructor! Pilates Mat & Full Studio Apparatus Training Programs Now Open

Continue your fitness and wellness education and learn to be a Pilates instructor with our Classical Pilates Formula at FFC program.

We are now offering two versions, both Pilates Mat and full studio apparatus training. Registration is now open for our fall program; classes begin September 15, 2017. For a full schedule, more information and to register, visit

Have questions or not quite sure what to expect? Check out this recent blog post:

6 Other FAQ To Check Out 

You can also check out these other 6 commonly asked questions for more information to consider when signing up!

#1 Do you want to teach Mat Pilates or on the apparatus?

There are 2 main types of programs to consider; Pilates Mat, or Comprehensive. Pilates Mat is only the Mat exercises, and Comprehensive includes the machines that are found in a Pilates studio. Usually Comprehensive Pilates programs will include a series of set class times and seminar hours and tests as well as a bunch of apprentice hours that you’ll need to complete outside of the scheduled hours.

#2 What is included in the cost?

Is the listed price inclusive of everything required, or are there additional expenses.  Make sure you ask about any training materials, like manuals, supplementary books, or equipment. Class time, program tests, uniforms and also many programs require weekly private and or group training sessions that are paid for separately. Also, important to consider: is there a cost associated with practicing or student teaching in the studio?

#3 What are the schedule and total hour requirements like?

What is the time commitment of this program? How many hours per week are required? If it is an intensive or at an accelerated pace, more hours will be necessary than if the program is broken down and more spread out. In completing the required hours, some programs require location in training classroom/studio where others allow multiple studios and instructors for observation and practice, and even some online!

#4 Will I be able to find a job as a Pilates trainer?

Many programs offer auditions throughout the program to start working as a Pilates apprentice in the studio; this usually implies independent contract work or temporary employment to gain hours throughout your program. You might decide that you like your program and studio environment so much and want to work full time right away.

#5 Does this method work for me?

Talk to the program director. Take a session with the program director and the lead teacher trainer to be sure that this is a good fit for your learning style.  

#6 Is this trainer right for me?

Do we work well together?  Is the teacher knowledgeable?  Is she/ he inspiring and motivating? Will I feel proud to have a certificate from this program? During a teacher training program an apprentice will spend many hours with the teacher, it it critical that there is a good trust established that it is a good fit.

Get Zumba Instructor-Certified at FFC! Sunday, 8/20 – 8:30 AM – 6 PM

Join us for a Zumba Basic 1 Instructor Training Workshop on Sunday, August 20 from 8:30 – 6 PM at FFC Union Station!

Ever wanted to become a Zumba instructor? FFC is excited to be hosting a Zumba Basic 1 Instructor training with International Presenter and Zumba Education Specialist Jenna Bostic.

No previous dance or Zumba experience is necessary!


  • Early bird rate: $225
  • Standard rate: $290
  • Rush rate: $315


To register for the event visit

For questions, contact Jenna at or at 727-492-3450.

Ride to Cure ALS with FFC, Augie’s Quest & Windy City Smokeout! – 7/15; 8:30 – 10 AM

Do you know someone who is affected by ALS? FFC is partnering with Augie’s Quest, Windy City Smokeout and Life Fitness for a charity spin class on Saturday, July 15 at 8:30 AM to raise money for an amazing cause!

          > Click here to register & create your team to reserve your bike!

The mission of Augie’s Quest is to directly fund the ALS Therapy Development Institute, whose sole focus is to find a cure for ALS. Proceeds from the Windy City Sweatout event will benefit this research program.

Sign up to reserve your bike and participate in a 90-minute spin marathon from 8:30 – 10 AM before the Windy City Smokeout (doors open at noon), plus get access to the rest of the day’s events and music! Not only that but you’ll have the opportunity to win awesome prizes like artists meet & greets, backstage access, personal training and more!

> Visit this link to get started!



July Spa Specials

School’s been out for a while and it’s time to make sure you take some time to pamper yourself during this slower, more relaxing time of the year. Check out this month’s specials at the spa!

*Offers currently not available at FFC Park Ridge.

Signature Massage

Try our Signature Massage this month:  one for $99 or two for $179!

* Massages must be received by September 30, 2017.  No two discounts apply.  See spa for details.

The Whole Package

SAVE BIG – take advantage of all 3 for $125!

    • Lift & Glow Facial Treatment – for smoother, healthier skin
    • Ortanic Airbrush Tan – to top off your work or weekend look
    • Brow waxing

* All services must be received by September 30, 2017.  No two discounts apply.  See spa for details.

**Offers expire July 31.

Message from the RDs: 4 Tips for Surviving Barbeque Season by Alicia Huggler

With barbecue season in full swing it is easy to put your healthy eating habits on the back burner. However, having a plan can ensure that you don’t go completely overboard. By following these four bbq survival tips you can continue your healthy eating routine, stick to your goals, and prevent your waistline from expanding!

Don’t go hungry!

It is easy to skip meals in hopes for saving room for the food you are about to eat at a bbq. However, this will backfire on you! It will cause you to overeat, and your body will want to store the food as fat. Be sure to not skip meals, and if you are going more than 4 hours without eating have a snack with fiber and/or fat to tide you over for a couple of hours until you are eating at the bbq.

Healthy Snack Ideas:

  • 1 cup non-starchy vegetables (baby carrots, cucumbers, peppers etc.) + (¼ cup guacamole OR 2 tbsp hummus)
  • 1 piece of fruit + (1 tbsp peanut or almond butter OR low-fat string cheese OR plain greek yogurt OR ½ cup reduced fat cottage cheese)

Bring a healthy side dish/main entree to the BBQ

Just because you are attending a bbq doesn’t mean you can’t bring healthier food options to ensure you have healthy foods to choose from if hunger strikes. Bring a veggie tray, hummus, fruit, low-fat string cheese, multigrain pita chips, grilled chicken, 100% whole wheat buns etc. to the party so you at least can control some of what you are about to eat.

Sip smart

Barbecues often have a wide array of caloric drinks such as soda/pop, beer, juices, and hard alcohol. It is best if you want to enjoy some bbq favorites that you keep your drink calories low. Decide what you want to indulge on. Is it the potato salad, cake, or cocktails? If it is cocktails try to drink light beer (~100 calories) or try a shot of vodka/tequila/rum mixed with either iced water (or club soda) + lemon/limes OR a splash of 100% juice OR mix it with flavored seltzer (ex. La Croix) which amount to about 100-150 calories per drink.

FYI: Club soda has 0 calories and 0 grams of sugar. Tonic water has 110 calories & 27 grams of sugar (6-7 sugar cubes) per 10 oz.

You can have it all just not all at once

Barbecues are full of chips, cookies, cheeseburgers, brats, and hotdogs. Be mindful of your portions when you are at a barbecue. As best as you can make ½ of your plate fruits/veggies, ¼ plate lean protein, and the other ¼ plate should be a whole grain. While you can indulge in some of your bbq favorites it is best to choose 1-2 less healthy food items instead of making your plate full of high fat, high salt, or high sugar foods. Practice moderation and enjoy your favorites without the guilt by being mindful of your overall food/beverage choices throughout the day.

Grilled Barbecue Chicken and Vegetables in Foil  (Adapted from


  • 8 aluminum foil sheets large enough to wrap around one chicken breast
  • 4 (4-ounces each) boneless, skinless chicken breasts
  • 1-2 tbsp barbecue sauce per chicken breast (Try Annie’s natural organic bbq sauce! It is only 4 grams of sugar per 2 tbsp.)
  • 1 zucchini , sliced into thin rounds
  • 1 red, green or yellow bell pepper, cut into thin strips
  • 8 asparagus spears
  • salt and fresh ground pepper , to taste
  • extra virgin olive oil


  • Preheat the grill to medium-high heat.
  • For each foil pack, prepare two sheets of aluminum foil; place the sheets one on top of the other for durability.
  • Place one chicken breast on each stacked pair of foil sheets; season with salt and fresh ground pepper.
  • Brush each chicken breast with 1 to 2 tablespoons barbecue sauce.
  • Divide equally and arrange vegetables around each chicken breast; season with salt and pepper.
  • Drizzle chicken and vegetables with little olive oil.
  • Fold the sides of the foil over the chicken, covering completely; seal the packets closed.
  • Transfer foil packets to the preheated grill rack and cook for 20 to 25 minutes, or until done, turning once.
  • Chicken is done when thermometer reads 165 degrees F
  • Allow the chicken to rest for a few minutes. Then enjoy!

July Complimentary Injury Screenings Presented by NovaCare

In addition to offering complimentary injury screenings this month, NovaCare FFC Oak Park would like to welcome new staff member Nick Liberatore!

Nick Liberatore is  a new physical therapist with NovaCare and will be working primarily out of the Oak Park FFC location.  Nick recently graduated with his Doctorate in Physical Therapy from Washington University in St Louis.  

As a current endurance athlete (as well as playing sports in high school and running track in college at Illinois Wesleyan University), he is thrilled to be a part of such a great fitness community.  Above all else, his main goal is to provide the highest quality patient care for FFC members and others in our Chicagoland communities.  In particular, his focus is on restoring and enhancing proper movement in order to improve my patients’ level of function and get them back to doing the things that they love!  Please feel free to reach out to Nick to say hello, or you have any questions for him!

July Complimentary Injury Screening Schedule

FFC Halsted – St July 17th 11a-1p, walk ins Welcome

FFC East Lakeview – Walk ins Welcome

FFC Lincoln Park – July 12th 5-7pm

FFC Oak Park – July 19th  5 – 7pm

FFC Park Ridge – Tuesday July 25th 3:30-5:30pm

FFC South Loop – July 11th 11:30 am – 2 pm – Walk ins Welcome                              

FFC Union Station  July 26th 12-1pm Walk-ins welcome

FFC West Loop  July 18th 4:15-5:30

2017 4th of July Holiday Weekend Hours

Can you believe it’s almost July?! Below are the operating hours for each club during this year’s holiday on Tuesday, July 4, 2017:

Friday 6/30, Saturday 7/1 and Sunday 7/2 will observe regular opening/closing club hours.

Monday 7/3

All clubs will close at 8 PM.

Tuesday 7/4 (4th of July)

  • FFC Union Station & FFC Old Town: closed.
  • FFC West Loop and FFC Park Ridge: 7 AM – 5 PM.
  • All other clubs: 7 AM – 3 PM.

Wednesday 7/5

Regular hours resume at all clubs: 24-hour clubs will open at 4:30 AM.

Summer of Sharing is Here!!

It’s back and better than ever! Share what you love about FFC with your friends and family by gifting them one of your favorite services (featured below).

Plus, when they join, you’ll receive a month of FREE dues!! FFC Park Ridge members will receive $75 FFC Bucks for every referral who joins.



June Spa Specials

Summer is such a great time in Chicago. All the food and music festivals, BBQs and happy hours are an invited break after months of hibernation. While fun is the order of the season, don’t forget to make fitness and self-care a priority to keep you looking great and also to help the recovery process after indulging in icy cold treats and adult beverages!

Massage therapy will help that recovery along and give you a chance to get out of the heat and sun, but also flush out toxins and alleviate any summer activity-related soreness.

Enjoy a Two (2) 30-Minute Massage Package this summer for $119 (reg $130)

Don’t forget your skin! Protect yourself by wearing a hat, a good zinc based sunscreen, and UVA/UVB protective clothing. Our estheticians can help soothe and replenish your skin after taking in too much sun, give you guidance on how to thwart off the effects of sand & sun, and smooth your skin free of any unwanted hair.  

Come to the spa this month and enjoy a Facial & Waxing (brow, lip, or chin) Package for just $100 (reg $115)*

Looking for a great gift for Dad or the Grad in your life?  

Buy an FFC gift card for the spa this month and get $10 back in Spa Bucks** to use on a future visit!

Happy Summer!

These spa offers expire June 30, 2017. No two discounts apply. 2-pack of massages expires on September 30, 2017. Facial & waxing must be received same day, paid for and received in June. Facial offer not avail at FFC Park Ridge.

Become a Pilates Instructor! Sign Up for Our Classical Pilates Formula at FFC Program

Do you want to learn to become a Pilates instructor? Our Classical Pilates Formula at FFC training programs starts June 16!

Click here to register!

Classical Pilates Formula at FFC is a 450 hour Comprehensive Pilates training apprenticeship program.  We are a diploma program and included in the Pilates Method Alliance Registry of Schools.

  • Learn exercises with Pilates Studio Apparatus– Mat, Reformer, Cadillac, Chair, Barrels, Ped-o-Pull and Magic Circle
  • Beginner, Intermediate and Advanced level Pilates exercises
  • Classical Pilates repertoire and orders
  • Systems of teaching which will enable you to effectively teach all types of people
  • In addition to a thorough instruction of the Pilates exercises, our program highlights anatomy, teaching/cueing techniques, instructions for special case clients (i.e. obesity, pregnancy, back problem, neck, knee, shoulder, etc.), and a Pilates business plan to ensure a successful career as a Pilates professional

Throughout the program, you will be evaluated on your understanding of the material by written examinations, practical examinations and physical performance of the exercises. Have questions? Email Kristin Strom at!

FFC + PRIDE 2017

June is PRIDE month and FFC is proud to support the city and this worthy cause. Check out some of this month’s programming!

Saturday, June 24: Pride at the Pier with Navy Pier

Join us with our friends at Navy Pier with a day of celebrations! FFC will also be leading a special workout at 12 noon. Check out the schedule of events below – we hope to see you there!

Sunday, June 25: Pride Parade

Help FFC show support at this year’s 2017 Pride Parade! Keep an eye out for FFC’s float! The parade will take place in Chicago’s Boystown neighborhood, heading down Halsted and Broadway between Montrose and Diversey.


Sunset OmG Silent Yoga with Andrea Metcalf and FFC’s David Bohn

Tune out the city and get centered with yoga and some of the most gorgeous views of the city!

The OmG Silent Yoga sunrise events will occur each Tuesday morning from June to August at 6:30 AM at four unique venues around the city – 360 Chicago, Spirit of Chicago at Navy Pier, Morgan’s on Fulton, and Streeterville Social.

FFC’s own David Bohn will be teaching two of these classes, along with instructors from eight yoga studios! For more information, visit this link for July 11th’s class and this link for August 8th’s class with David.

Fitness at the Field Museum – Sundays, July 9 – August 20

Grab a water bottle and a workout buddy for a series of free outdoor fitness classes at the Field Museum this summer!

Fitness at The Field offers a variety of group fitness classes hosted by FFC South Loop and Bar Method South Loop, including yoga, BollyX, barre, bootcamps and Zumba. All workouts are free to attend. Check out the schedule below!

All fitness classes take place on the Museum’s Northeast Terrace. Fitness at The Field is presented in collaboration with the Near South Planning Board.

Yoga By the Lake – Every Tuesday/Sunday This Summer

Vitamin D

Zen out with the tranquil scenery of Lake Michigan every Tuesday (7 – 8 PM) and Sunday (10 – 11 AM) this summer during our Yoga By The Lake series at Belmont Harbor! Drop-ins welcome.

Note: please bring your own yoga mat. Classes will be held indoors if there is inclement weather. Please call (773) 477-3664 to confirm!


Complimentary June Injury Screenings Presented by NovaCare

The weather has finally changed – summer is right around the corner! Now’s the time to spend your days enjoying the sun and lake breeze – not nursing an injury. Take advantage of this month’s complimentary injury screenings, presented by NovaCare, and visit your chosen location during the designated days this month to prevent injury all summer long!

  • FFC East Lakeview: 6/22/17 4pm-6pm
  • FFC Halsted Street: 6/19/17 11pm -1pm
  • FFC Lincoln Park: 6/27/17 430pm-630pm
  • FFC Oak Park: 6/28/17 from 5pm-8pm
  • FFC Park Ridge: 6/6/17  3:30pm-5:30pm
  • FFC South Loop: walk-ins welcome
  • FFC Union Station: walk-ins welcome
  • FFC West Loop: 6/20/17 4:15pm-5:30pm

Not Your Ordinary 5K – Imerman Angels Brunch Run – Saturday, 6/17; 8:30 AM

Looking for something out of the ordinary? Sign up for Imerman Angel’s Not Your Ordinary 5K Brunch Run on Saturday, June 17 at 8:30 AM at Montrose Harbor! Proceeds benefit Imerman Angels, a Chicago-based organization which provides personalized connections that enable free one-on-one support for cancer fighters, survivors and caregivers.

The Brunch Run is a 5K with a reward worth running (or walking) for – when you reach the finish line, you will be treated to an amazing brunch from Chicago’s esteemed Blue Plate Catering. And that’s not all – every participant receives:

  • On-Course ‘FauxMosa’ Stations and more
  • Mimosa Bar (must be 21 years old or older)
  • Lifestyle T-Shirt (gender specific)
  • Signature Brunch catered by Blue Plate Catering (check out “What’s for Brunch” HERE).

Visit for more information! You can also use code “DAHL” to save $10 on registration.


USA Triathlon & Ironman Tri Club

Are you a USA Triathlon member? Join the FFC TriMonster and Chicago IronMonster clubs – the 2014 USAT club national champions!

  • FREE to join the FFC team & compete at races together!
  • Training discounts for USAT members
  • Free training plans & monthly team socials
  • Prizes for participation, volunteering, and performances
  • Group workouts and private coaching services with USAT and IRONMAN certified coaches
  • VIP race day team support at select races

Racing the Chicago Triathlon? Register with team discount code “TMONTEAM17” to save and join team roster! Email for more information and to sign up!

2017 Memorial Day Weekend Holiday Hours

Can you believe it’s almost June?! Memorial Day Weekend is almost here! We’re wishing you a happy and healthy holiday weekend.
Below are the operating hours for each club through the holiday weekend and this year’s holiday on Monday, May 29.
Monday, May 29
  • FFC Union Station – 8 AM – 2 PM
  • All other clubs – 7 AM – 7 PM
Friday, 5/26, Saturday, 5/27 and Sunday 5/28 will observe regular opening/closing hours. 

National Pilates Month: Sign Up for the 2017 Strengthen Your Core Challenge – 5/2 – 5/31

Did you know May is National Pilates Month?! This May, discover the innumerable benefits of Pilates through our all-club Strengthen Your Core Challenge! From NFL running backs to our own local superstar and Cubs’ pitcher Jake Arrieta, Pilates is having a SERIOUS moment. What better time to get involved in the Pilates movement than with our May Strengthen Your Core 30-Day Pilates Challenge?!

The challenge is a great way to add Pilates to your current workout programming to see how Pilates will benefit any fitness goal and supplement any training program. Access a wide variety of all types of classes – all for $49! Plus, complete as many punch cards as you can to earn swag, prizes and more!

From May 2 – 31, visit your local club, grab a punch card and get going! Each card has 5 punches. Earn 1 punch for each completed Pilates experience which include mini sessions, Pilates Mat classes, Group Apparatus Sessions, Private and Partner Pilates training sessions, workshops and demos. See and feel the results of the Pilates exercises in your body in just 30 days!

How does it work?

  • Click here to purchase your Pilates punch card online or visit your local club’s fitness desk or Pilates studio to sign up!
  • Turn in each completed card for the reward specified below:
    • 5 sessions: earn a Pilates tank top and 25% discount on one spa service
    • 10 sessions: earn 1 group apparatus session
    • 15 sessions: earn 1 30-minute private Pilates session and a raffle entry for your club’s grand prize 
    • 20 sessions: earn 1 raffle entry for your club’s grand prize

*Discount on spa service expires July 31, 2017

Pilates Program Schedules

FFC East Lakeview

FFC Gold Coast

FFC Halsted & Belmont

FFC Lincoln Park

FFC Oak Park

FFC Old Town

FFC Park Ridge

FFC South Loop

FFC Union Station

FFC West Loop

May Spa Specials: May day! May day! Let the spa come to the rescue this month.

May Day-May Day!  Let the spa come to the rescue this month.

Our massage and skincare therapists have received advanced training in treating conditions of all kinds. From persistent problems like migraines, plantar fasciitis and sciatica to acne, rosacea and sun damage, our talented staff will create a treatment plan to get you quickly on the road to pain and problem-free. In May, take advantage of a special twofer at the spa :

  • Two Signature Massages or Facials – $199 (reg. to $230)*
  • 60 Massage + 60 Facial Combo = $159 (reg. to $190)*
  • Custom 2-Pack – purchase any two services & save 15%*

*Offers expire May 31, 2017.  These special packages expire 1 year from date of purchase.  May not be combined with other discounts. Offers not valid at FFC Park Ridge.

**This package available for services received on the same day only and may not be split with another party.  

Message from the RDs: All About Chicago’s Ethnic Markets by Carla Schmitz

If you need to shake up some of your favorite recipes, why not venture to one of Chicago’s International Markets to add some variety to your plate?  Chicago is truly a melting pot of cultures and flavors. Check out our list below for some of our favorite International Markets where you can get dishes like grandma used to make or the unique ingredients to make specialty dishes right at home.

Joong Boo Market – 3333 N. Kimball Ave

For 25 years, Joong Boo has been the go-to Korean and Pan-American supermarket in Chicago offering a wide variety of fresh produce, meats, and seafood along with uniquely Asian ingredients that you’ll have a hard time finding anywhere else in the city. Not to mention, they have an in-store snack counter and a new outdoor walk-up counter serving three types of Wang Mandoo.

The Devon Avenue Corridor – Devon Ave between Broadway and California

Devon Avenue might just be the most complex and interesting street in Chicago. There are markets catering to Assyrians, Indians, Pakistanis, Arabs, Greeks, Russians, Poles, Turks, Cubans, and Eastern Europeans (just to name a few). Below are some of our favorite highlights from the Devon Avenue corridor:

La Unica  – 1515 W. Devon Ave

This tiny grocery store not only sells Cuban staple ingredients, but there is also a small eatery in back where you can try Cuban coffee and other traditional dishes.

Devon Market – 1440 W. Devon Ave

This grocery store has a wide variety of international fare, but it would seem that their speciality is Eastern European goods. From pickled vegetables to Croatian wine, you’ll find plenty of Eastern European staples here.

Patel Brothers – 2610 W. Devon Ave

Patel Brothers specializes in bringing regional Indian ingredients to Chicago including dry goods, frozen foods, and a wide variety of fresh produce.

Middle East Bakery & Grocery – 1512 W. Foster Ave

Not only will you find all the staples you need for Middle Eastern and Mediterranean recipes here, you’ll also find an array of authentic homemade foods such as hummus and Zaatar bread. Additionally, you’ll find a great selection of molasses and condiments.

Pete’s Fresh Market – multiple locations

While more of a traditional chain grocery store than a local market, the Pete’s on Cermak (2526 W) has a phenomenal selection of Latin American and Mexican staples along with a well-stocked butcher and an envious produce selection.

Old World Market – 5129 N Broadway

At Old World Market you can find a wide variety of specialty foods and ethnic spices, particularly those needed for African dishes, most of which will come in bulk bags at good prices.

Go forth and try! Let us know what you think and where some of your favorite markets are!

Bonus content: Argyle Night Market

Mid-July through August you can venture to Argyle Street between Sheridan and Kenmore, Thursday evenings from 5-9 PM for an open-air farmer’s market and street food fest.

Complimentary Injury Screenings Presented By NovaCare

Don’t let an injury slow you down! Take advantage of a complimentary injury screening, courtesy of NovaCare, during any one of the times in May below.

  • FFC East Lakeview     May 18th, 4pm-6pm
  • FFC Halsted Street     May 19th, 3:30pm-5:30pm
  • FFC Lincoln Park        May 23rd 5pm-7pm
  • FFC Oak Park               May 24th 5pm-8pm
  • FFC Park Ridge           May 2nd  3:30pm-5:30pm
  • FFC South Loop          Doing walk-ins all month                             
  • FFC Union Station     May 17th 11:30pm-1pm
  • FFC West Loop            May 16th 4:15pm-5:30pm

Congratulations to Our Recent #trainingforlife Contest Winner, Kathy Kass!


We’d like to extend a huge congratulations to the winner of last month’s #trainingforlife social referral contest, Kathy Kass! Kathy is a member at FFC Park Ridge and her favorite type of exercise is weight training. She’s most looking forward to continuing to lost fat and gain muscle during her workouts.

Make sure you give her a high five when you see her around the clubs!

FFC Members: Enjoy Discounted Cirque Du Soleil Tickets!

We are excited to partner with Cirque du Soleil to offer you a 15% discount on tickets to their newest show, LUZIA, playing from July 21 to Sept 3, under the Big Top, at the United Center!

LUZIA invites you to escape to an imaginary Mexico! For more information, visit

FYI, your promo code will already be applied using the link above.

Learn more about LUZIA by Cirque du Soleil by watching these videos:

Sign Up for the USA Triathlon & Ironman Tri Club!

Are you a USA Triathlon (USAT) member? Join the FFC TriMonster Triathlon Club and Chicago IronMonster Ironman Tri Club – the 2014 USAT club national champions!

  • FREE to join the FFC team & compete at races together!
  • Training discounts for USAT members
  • Free training plans & monthly team socials
  • Prizes for participation, volunteering, and performances
  • Group workouts and private coaching services with USAT and IRONMAN certified coaches
  • VIP race day team support at select races

Racing the Chicago Triathlon? Register at with team discount code “TMONTEAM17” to save and join team roster!

Contact with your USAT member number and expiration date to sign up and for more information on endurance training programs and services visit

2017 Easter Holiday Weekend Hours

Attention members: please be aware of the following Easter weekend operating hours. Have a happy and safe holiday!

  • Friday, April 14 – regular club hours
  • Saturday, April 15 – regular club hours
  • Sunday, April 16 – all club locations will close at 3:00 PM
    • 7 AM – 3 PM: FFC East Lakeview, Gold Coast, Lincoln Park, Oak Park, West Loop & Park Ridge
    • 8 AM – 3 PM: FFC Halsted Street, Lincoln Park, Old Town, South Loop & Union Station


Help Support Team FFC At the 2017 Spin to Break the Cycle Event!


  • 100 BIKES

Daily, the presence and pressures of violence, divide, and poverty impact the health and wellness of our communities and our youth. The perceptions of what is possible are impacted by current circumstances. This does not need to be our city’s story, we are one Chicago and together we can break the cycle and invest in the future of Chicago’s youth – creating stronger, safer, and healthier communities.

With Spin to Break the Cycle, an hour spin workout can help ensure ALL of Chicago’s youth and ALL of Chicago’s communities have access to the power of sport and play – will you step up to the bike?



Date: Saturday, April 8, 2017
Location: House of Blues Chicago (329 N. Dearborn St.)
Time: The first session arrives at 8 AM. A new session arrives every hour through 12 PM. The event ends at 3:00 PM.



FFC will be hosting in-club fundraising classes to help raise money for Spin to Break the Cycle!  These classes will be open to members and guests. Visit this page to RSVP for one (or BOTH) of the following classes!


Whether you are an avid cyclist or a first time rider, this event is a unique and inspiring way for you to get active in making a difference:

  • Hundreds of riders taking over the House of Blues
  • Top spin instructors to lead and encourage you
  • DJ spinning a music mix sure to keep you inspired
  • Rejuvenation area with free massage
  • Post-Spin Reception with  a complimentary drink, appetizer buffet, games, and more
  • Free tech fabric event t-shirt and gift bag
  • Fundraising rewards with the opportunity to earn airline certificates, sports tickets, and exclusive experiences

There are just 2 steps to join

1) Register to Spin: Choose to join the team and session of your favorite FFC instructor or choose one of the other sessions and join the FFC Community Champions Team!

  • 8 AM: FFC Team Jennifer (Jennifer Dahl)
  • 9 AM: FFC Team Bill (Bill Bower)

Can’t make it to one of those sessions? Choose any session and register as part of team FFC Community Champions.

>> As a partner, FFC offers our members $5 off the $25 registration fee with promo code FFC2017

2) Raise Money: Once you have completed the registration, you will be redirected to the fundraising site to set up your individual fundraising page under the FFC team of your choice (be sure to select your team from the drop down menu to join that team). As a part of the event, you are committing to raise a minimum of $250. It’s easier than you think, and World Sport Chicago provides you with tools, tips and support to help make your fundraising efforts successful.


It’s tax-deductible, plus the process is fast, easy, and secure! Every contribution goes a long way to help break the cycle to create a stronger, safer, and healthier Chicago. You can click below to donate to a specific team:


Spin to Break the Cycle sponsors and participants take part in more than a memorable fitness event – they join together to make a difference:

Formed in 2007 as the living legacy of Chicago’s bid for the 2016 Olympic and Paralympic Games, World Sport Chicago has a deeply rooted understanding of the way sport and play can help meet the challenges our youth and communities face on a daily basis.


Proven tools for the physical, cognitive, and social development of youth.  

A catalyst for bringing people together, creating understanding, and promoting Civic Engagement (leadership, community surveillance, volunteerism, empowerment and ownership for their future).

At World Sport Chicago we see every child’s and every community’s potential and we have witnessed first-hand the way sport and play can help unlock that potential. In stepping up to the bike you are helping ensure ALL of Chicago’s youth and ALL of Chicago’s communities have access to the power of sport and play. We are stronger together and together we can make a difference.

For more information on World Sport Chicago and Spin to Break the Cycle visit


World Sport Chicago is here to help. 312-861-4840 or


April Spa Specials

Spring has sprung and it’s time to say goodbye to the winter weather, indoor blahs and same old routine.

Spring Restoration Massage

Enjoy refreshing massage therapy for body and mind.  Receive 5 30-minute massages for $265 (save $60).

Offer expires April 30, 2016. Packages may not be shared and all massages expire one year from date of purchase. This offer not available at FFC Park Ridge. No two discounts apply.

The Spa Rebate is Back!  

Get $10 in Spa Bucks for every $60 spent on Spa services in April!

Spa Bucks will expire May 31, 2017. $60 is service price not including tax and gratuities.  This offer is available at FFC Park Ridge.

Message from the RDs: Spring Clean Your Nutrition Habits for the Summer – Chelsea Rice

Spring is the time to prepare for those summer months ahead. Even though spring days may still be gloomy and cold, before you know it the sunshine will be out and everybody’s windows will be open. Many of us work so hard in the winter months to achieve our health goals by the summer, but that doesn’t mean that everything should be forgotten when that warm weather hits. Below are 5 nutrition tips that will keep you on track with your health goals, no matter what time of year it is!

Spring clean your kitchen.

We are all guilty of having those foods stocked away in our kitchen that we have been trying to avoid all winter. Take the time now to organize your refrigerator, freezer, and pantry. Throw away all the food that has been sitting there too long or may be expired. Do you have any leftover treats from the holidays? Get rid of it! If it is still safe to eat, don’t feel the need to throw it away. You can always donate it or give it away to others that could make good use of the food.

Pre-plan your meals.

Spring and summertime schedules start to get busy with extra-curricular activities and events. Plan your meals and snacks around your schedule. Make a shopping list with healthy foods that you can eat through the week. Go grocery shopping at least once a week to restock those fresh foods and ensure you won’t stock up on a lot of processed products.

Eat seasonally.

The fresh produce that you missed all winter is soon to be back in season! Chop up some fresh vegetables for an easy snack throughout the day. Keep a fresh fruit bowl at your home and office to pair with meals and snacks. Most importantly, make sure to eat the rainbow! Bring color to your plate by incorporating a variety of produce, instead of continuing to buy the same fruits and vegetables.

Think outside of the box.

When planning activities, think outside the box. Even though Chicago has many fun events revolving around food and drinks, there are also so many activities to do in the sun that are great for our health. Go on a long walk or bike ride on the lake, take a rooftop yoga class, or join a sports league with friends. These activities will not only keep you active, but social as well!

Hydrate often.

Start off your day by drinking a glass (or two) of water. Keep hydrated around or at each meal, and don’t forget to bring that water bottle to the gym with you! Carrying a water bottle with you at all times is a great way to get into the habit of always drinking water. Struggling to drink plain water? Add fresh fruits and herbs to your bottle for a different flavor (and great added benefits!). See my personal favorite infused water recipe below!

Strawberry, Basil, and Cucumber Infused Water (Yields 1 Serving)


  •    3 basil leaves
  •    2-3 strawberries, sliced
  •    3-5 slices cucumber
  •    Water
  •    Ice


Combine all ingredients in a large glass. Let sit for at least 15 minutes. Enjoy!

April Complimentary Injury Screening Presented by NovaCare

It’s almost marathon season, everyone! And that means it’s time to take extra care to stay injury-free. Head into your closest NovaCare this month for a complimentary injury screening during one of the times below!

  • FFC East Lakeview – Thursday, April 13 4-6 PM & walk-ins
  • FFC Halsted St – Monday April 3, 4-6 PM & walk-ins
  • FFC Lincoln Park – Thursday April 13 5-7 PM & walk-ins
  • FFC Oak Park – Wednesday April 12 3-5 PM & walk-ins
  • FFC Park Ridge – April 4 3:30-5:30 PM & walk-ins
  • FFC South Loop – walk-ins
  • FFC Union Station – Wednesday 4/19 12 – 1:30 PM​ & walk-ins
  • FFC West Loop – Tuesday, April 18 4:15 – 5:30 PM & walk-ins

Join Team to End Aids (T2) for the 3rd Annual Spin to End Aids Fundraiser! -4/22; 11 AM – 2 PM


SPIN TO END AIDS – Saturday, 4/22; 11 AM – 2 PM

Join TEAM TO END AIDS (T2) for the third annual SPIN TO END AIDS fundraiser. SPIN TO END AIDS will host riders raising funds and awareness on behalf of the AIDS Foundation of Chicago. Whether you are an alumni or curious about the T2 experience, enjoy music, friends, food, drink and swag.

Registration is only $15 in honor of T2’s 15th year and includes 2 studio spin sessions (12-12:50pm, 1-1:50pm). Attend either or both of the sessions. A fundraising option is available and appreciated.

  • Saturday, April 22, 2017
  • 11 AM – 2 PM
  • FFC Lincoln Park 939 W. North Avenue, Chicago

Schedule of Events:

  • 11 AM: Check-in opens
  • 11:15-11:45 AM: TEAM TO END AIDS info session – learn about our 2017 Signature Events and endurance training program
  • 12:00-12:50 PM: SPIN hour 1
  • 1:00-1:50 PM: SPIN hour 2


Join TEAM TO END AIDS (T2) – RUN PROUD in our 15th year!

Over the past 14 years, TEAM TO END AIDS (T2) has trained 6,000 athletes and raised $11 million benefiting the AIDS Foundation of Chicago and HIV/AIDS-related community charities.

Whether this is your first race or your fiftieth, T2 offers world class training programs for running and triathlon premier endurance events. T2 is about the journey as much as the destination. RUN and TRI Proud with FFC Coaches, T2 staff and athletes. Together we will help you train, fundraise and celebrate life, making your T2 experience unforgettable.

Learn more and register:

Sign Up for the Rock N’ Roll Half or Full Marathon with Team Bright Pink!

Embrace Your Inner Rockstar with Team Bright Pink – No Instruments Necessary!

Start working on your air guitar skills – Team Bright Pink has new charity race opportunities thanks to the Rock N’ Roll North American Marathon series! How does free FFC training, one-of-a-kind community and a VIP race experience sound?!

Join Team Bright Pink for a Rock N’ Roll Half or Full Marathon today! Sign up for the Rock N’ Roll Marathon Series, or learn about other fundraising opportunities like the Bank of America Chicago Marathon or Chicago Half Marathon at

March Open House Madness at FFC – March 16 – 18

Invite your friends to see what it means to be an FFC member and join us for 3 Days of Madness during our March Open House Madness event! 

From March 16 – 18* join us at our 10 FFC clubs across Chicago for special bootcamps, fitness demos, nutrition seminars, free samples, live music and much more! Stay tuned for information on registering your guests and a detailed schedule of events for each club.

*FFC Union Station’s 3-Day Madness is March 15 – 17. All other club events are March 16 – 18.

Click here to register your guests!