Get Up & Glow Series | Glow in the Dark Workout Classes – 1/15 – 3/20/18

Get up and GLOW!

This year, we’re doing something different. Try out a glow in the dark version of some of your favorite workout classes – get decked out in glow paint, tape and bracelets and forget your normal routine. Neon attire is highly encouraged – attend one or all of the events listed below!

* Strobe lights may be present – like any exercise routine, please consult your health care provider before participating. Questions? Email Lois at lois.miller@ffc.com.

  • 1/15 – WERQ – 6:45 PM – FFC West Loop
  • 1/16 – Spin – 6:15 PM – FFC West Loop
  • 1/23 – Chisel – 5:30 PM – FFC Union Station
  • 1/24 – Spin – 5:15 PM – FFC Union Station
  • 1/29 – Vinyasa Yoga – 6:30 PM – FFC South Loop
  • 2/3 – Hip Hop – 11 AM – FFC South Loop
  • 2/6 – Formula 94 – 5:30 PM – FFC Lincoln Park
  • 2/7 – Spin – 6:15 PM – FFC Lincoln Park
  • 2/15 – Spin – 6:30 PM – FFC Gold Coast
  • 2/16 – WERQ – 5:45 PM – FFC Gold Coast
  • 2/23 – Iron Ride – 6 PM – FFC Halsted & Belmont
  • 2/24 – Spin – 8:45 AM – FFC Halsted & Belmont
  • 3/2 – WERQ – 6:30 PM – FFC East Lakeview
  • 3/3 – Spin – 9:15 AM – FFC East Lakeview
  • 3/7 – WERQ – 6 PM – FFC Old Town
  • 3/7 – Vinyasa Yoga – 7:30 – FFC Old Town
  • 3/14 – Formula 94 – 7 PM – FFC Park Ridge
  • 3/16 – Heated Vinyasa Flow – 5:45 PM – FFC Park Ridge
  • 3/19 – Zumba – 6 PM – FFC Oak Park
  • 3/20 – Vinyasa Yoga – 7 PM – FFC Oak Park

 

 

Registration Now Open: February’s Move2Win Gold Medal Challenge!

Reso-what? This year, forget the resolutions and instead invest your time in making a few sustainable tweaks that will help you change your habits and see results.

To kick off the new year right, we’re bringing you the Move2Win Gold Medal Challenge! Challenge yourself, stay accountable, win prizes and most importantly, make fitness & wellness fun.

REGISTRATION IS NOW OPEN! Visit https://ffc.com/m2w/ to get started. 

What can you expect from this challenge?

  • Challenge runs February 1 – February 28
  • Compete to win prizes based on 1 of 2 different categories – MEPs or scale weight
  • Participate in tons of organized club events. Schedule and communication for each club to come!
  • Track your results
  • Receive a workout shirt

Non-members more than welcome to participate & will receive access to their registered home club for the duration of the challenge. 

Challenge is $59 – if you’d like to use a MYZONE heart rate belt but don’t have one, you can purchase one for $129.95, plus tax, which will include the challenge. The MYZONE belt is not necessary for this challenge.

Stay tuned for additional details, event info and more!

Another New Year & Another New Club: FFC Elmhurst Presale is Now Available!

We are excited to officially announce that Fitness Formula Clubs is coming to Elmhurst! We’ve been hopeful we could make this happen for a long time and are pleased it’s going to be a reality.  

Construction is officially underway and (barring harsh winter conditions or other unforeseen delays) we plan to open the club by the end of 2018. There are a limited number of Charter memberships available and there’s no better time to join.  

We look forward to helping serve the health and fitness needs of Elmhurst and surrounding communities. Our goal is to provide a gathering place for like-minded individuals centered around your active lifestyle. After all, our purpose is to enhance the lives of our members and guests by improving their overall health and well-being.

Click HERE to learn more about FFC Elmhurst!

January Spa Specials

Winter weather can wreak some SERIOUS damage on your skin and body. Not only does the lack of humidity dry out and dull skin, but cold temps can make muscles involuntarily tense up. Take advantage of these specials:

  • 2 FFC Facials for $160
  • 3 60-minute massages $239

*Offer expires January 31, 2018. No two discounts apply. Sessions must be used within 6 months of purchase.  See spas for details.

Message from the RDs: Celebrate Hot Tea Month With 5 Benefits of Tea! By Alicia Huggler

According to legend, back in 2737 BC, the Chinese emperor Shen Nung was sitting beneath a tree while his servant boiled drinking water, when some leaves (from a camellia sinensis tree) blew into the water, and that is how tea was supposedly created.

All non-herbal teas are made from the leaves of the camellia sinensis plant, but the amount of time the leaves are processed determines whether you end up with a green, black or oolong tea. Today, there are also herbal tea variations that you can enjoy.

Not only are teas great tasting, but they pack various health benefits. Listed below are some of the potential benefits of drinking tea.

Heart Health

Studies have been conducted and have found black tea intake was associated with a decrease risk of heart attacks, and for green tea drinkers, studies report people have lower total cholesterol, LDL “bad” cholesterol and triglycerides, and higher HDL “good” cholesterol levels.

Antioxidant Power

Antioxidants are found in plant-based foods such as fruit/vegetables, coffee, tea, wine, and dark chocolate. Antioxidants help prevent or stop cell damage from oxidants. Oxidants are free radicals that you find in the environment from air pollution, cigarette smoke, and alcohol. Too many oxidants may cause medical conditions such as heart disease and cancer. So drink up!

Soothes Digestive System

Herbal teas such as chamomile may help calm you, and help ease symptoms of  irritable bowel syndrome, and ginger teas may help decrease nausea. Peppermint tea may help ease your stomach as well.

Calorie/Sugar Free

Teas are a great beverage if you are looking for flavor without any sugar/calories. It is versatile as you can drink it hot or cold and there are thousands of flavors to choose from. Just try to watch how much sugar and/or honey you add to your tea because that sugar can add up. Also, be sure when you buy bottled tea you choose one that is unsweetened.

***Dietitian Tip: I brew tea, such as cinnamon apple flavored tea, and use the water when cooking oatmeal. This gives my oats great cinnamon apple flavor without adding a ton of sugar to my breakfast!

Caffeine Booster

If you need a caffeine boost teas range from 20-90 milligrams per 1 cup compared to coffee that contains 50-120 milligrams of caffeine. Avoid drinking too much caffeinated tea as too much can cause anxiety and restlessness.

Dietitian’s Favorite Picks:

To cure my sweet tooth I like to drink Celestial Seasonings Sugar Cookie Sleigh Ride tea. It doesn’t have any sweetener just has a blend of herbs that taste like a sugar cookie! My other favorites are decaf Sweet Coconut Thai Chai tea by Celestial Seasonings, and Ito en Matcha Green tea when I need a little caffeine boost.

NovaCare Complimentary Injury Screenings for January

With 2018 in full swing, many people have rushed back to the gym to burn off holiday season calories and get back into shape. Unfortunately, studies indicate that more than half of those who join a gym or fitness club will drop out within 3-6 months. One common reason is injury.  

Don’t let an injury derail your resolution, call us at 866 879-6682 or stop in a NovaCare near you,  conveniently located within the Fitness Formula Clubs, to set up a complimentary injury assessment or walk in during one of the times listed below!

  • FFC East Lakeview   Jan 8th 5:30p-7:30p AND Jan 18th  5:30p-7:30p
  • FFC Halsted Street    Jan 24th 4p-6p
  • FFC Lincoln Park            Jan 18th 6p-8p
  • FFC Oak Park                  Jan 18th 4p-6pm
  • FFC Park Ridge               Jan 9th 4p-6p
  • FFC South Loop       Walk ins                  
  • FFC Union Station          Jan 17th  12p-1p
  • FFC West Loop                 Jan 16 4:15p-5p

 

Motivate With Music: FFC’s Curated Spotify Playlists

Did you know that music can make your workout better? Whether it’s getting you into the zone, giving you an extra boost when you need it or providing cues to warm up, work out and cool down, music can take your fitness & wellness routine to the next level.

And, did you know that science has indicated that your heart rate may work to try to match the BPM of a song? Pretty cool! Check out some of our recent curations by FFC staff by visiting the link below!

https://open.spotify.com/user/ffc_chicago

Playlists by:

Kristin Johansson: Kristin is a group fitness instructor at Fitness Formula Clubs.

  • Kristin’s go-to workout song? “Anything Kelly Clarkson!”
  • Why is music important for fitness? “Being a dancer, music motivates me to move. It turns on my brain, allows me to push harder and for longer.”

Max Potolsky: Max is a member of the Membership Team at Fitness Formula Clubs.

  • Max’s go-to workout song? “Anything Eminem.”
  • Why is music important for fitness? “Music is important for fitness because it gets you in the right mindset, which allows you to go harder than you normally would.”

Sarah Sobotka: Sarah is a registered dietitian at Fitness Formula Clubs.

  • Sarah’s go-to workout song? “Contact by Lulleaux & Giango Pham”
  • Why is music important for fitness? “Because we can relate to the lyrics. Just like I like inspiring my clients, music does the same thing for me.”

Jessica Heffernan: Jessica is a massage therapist at Fitness Formula Clubs.

  • Jessica’s go-to workout song? Sing a Simple Song by Sly and the Family Stone
  • Why is music important for fitness? “Music is a force of life, and is as essential as oxygen.”

Challenge Yourself: 100 DAYS OF RUNNING CHALLENGE

Take the FFC Winter Running Challenge and stay motivated all winter long! Increased run frequency can dramatically improve your performance and elevate your mood through the dark winter months.

Anyone can participate and win great prizes – whether you join the in-person training with the FFC Running Club, or simply want to join our online challenge to stay motivated to run on your own and log your miles to earn great incentives! From reaching 100 miles or pursuing the ultimate goal to log 100 runs in 100 days, stay motivated and avoid putting on that dreadful winter weight!

Program includes training plans for various races including Cary March Madness Half, Chi Town Half Marathon, Paris Marathon, Boston Marathon, and more (by request)!  

Email endurance@ffc.com as soon as possible to register or for more information!

Triathlon 101: Join Us for a Seminar On Completing Your First Triathlon in 2018!

While triathlon can sound a little bit intimidating, we’ve creating a “Triathlon 101” seminar geared toward helping you try your first triathlon in 2018!

Learn about the sport of triathlon at “Triathlon 101” seminars with certified USA Triathlon (USAT) coaches, enjoy free groups workouts and swim lessons through the month of January and sign up for 8-week triathlon training programs to join the FFC TriMonster triathlon club! Earn a free FFC Indoor Triathlon Series race entry when you register by Monday, Jan 15!

Triathlon 101 Seminars – FREE!

  • 1/17/18 – FFC Park Ridge – 6:30 PM in the spin studio
  • 1/30/18 – FFC Lincoln Park – 7:00 PM in the spin studio
  • 1/31/18 – FFC West Loop – 6:15 PM in the spin studio

Info Sessions & Trial Workouts (FREE all month long in January!):

  • FFC Park Ridge – Wednesday 6:45 PM in the spin studio + Thursday 6:00 PM in the pool
  • FFC West Loop – Tuesday 6:30 PM in the pool + Wednesday 6:30 PM in the spin studio
  • FFC Lincoln Park – Tuesday 7:15 PM in the spin studio + Thursday 6:00 PM in the pool

8-week Training Program start dates:

  • 1/24/18 – FFC Park Ridge
  • 2/6/18 – FFC West Loop
  • 2/6/18 – FFC Lincoln Park

$290 member / $380 non-member – REGISTER BY Jan 15 + receive 1 free Indoor Triathlon race entry (up to $50 bonus value)!

REGISTER ONLINE: http://ffc.com/shop/fitness/endurance-training/trimonster-triathlon-training/

USA Triathlon members save – enjoy a free month of unlimited triathlon training by joining the FFC Endurance membership. For more info visit ffc.com/endurance or contact endurance@ffc.com

2017 Club Holiday Hours

FFC wishes you a happy and healthy holiday season to all those celebrating! 

Please be aware of our 2017 holiday hours of operation and plan plenty of time for those invigorating and stress-reducing workout sessions that are much needed this time of year.

Sunday, December 24 (Christmas Eve)

  • FFC Union Station: regular club hours
  • All other clubs will close at 5 PM

Monday, December 25 (Christmas Day)

  • FFC Old Town, FFC Union Station: closed
  • All other clubs will be open 7 AM – 1 PM

Tuesday, December 26

  • All clubs will resume regular club hours (24-hour clubs open at 4:30 AM)

Sunday, December 31 (New Year’s Eve)

  • FFC Union Station: regular club hours
  • All other clubs will close at 5 PM

Monday, January 1 (New Year’s Day)

  • FFC Old Town, FFC Union Station: closed
  • All other clubs will be open 7 AM – 3 PM

Tuesday, January 2

  • All clubs will resume regular club hours (24-hour clubs open at 4:30 AM)

Now Through 12/24: Receive a $25 Bonus for Every $100 of Gift Cards Purchased!

 

Don’t forget to take advantage of your bonus!! Now through December 24, you will receive a $25 bonus for every $100 worth of gift cards you purchase, up to $100! Stock up on holiday gifts or treat yourself (we won’t tell). Need a few ideas for what to buy? We’ve got you covered!

  • Guest passes
  • Personal training
  • Performance Training Center (HIIT) classes
  • Pilates
  • Spa services
  • V02 Max & Resting Metabolic Rate testing

*Max $100 bonus per person. Other restrictions may apply. 

December Spa Specials

The days are getting shorter and sunlight is harder to come by – what better excuse to hibernate?! Head to one of the Spa at FFC locations and take advantage of these specials!

  • $125 for a 90-minute Vitality Massage
  • Complimentary eye treatment with Signature Facial ($30 value)

*Services must be received by December 31, 2017. No two discounts apply. See spa for details.

Message from the RDs: 5 Recipes to Keep You Fit During a Feast by Chelsea Rice

Holidays are meant to be spent relaxing and enjoying time with loved ones, but many stress about the season due to the dreaded “festive 15”.

Staying on track can seem daunting with all of the parties involving eating and drinking all night long. Turns out, there is no need to stress. Healthy recipes should always have a place at the dinner table for any holiday feast. With these 5 easy recipes below, you can have fun without throwing away your healthy habits and indulge without adding on inches!

Appetizer:

Goat Cheese Stuffed Figs

 Ingredients

  • 18 dried figs, sliced in half
  • 3 oz. creamy goat cheese
  • 1/3 cup pine nuts
  • 4 slices pancetta or turkey bacon, cooked until crispy
  • 1-2 tbsp. honey, for drizzling

Instructions

  • Top the cut side of each fig with ½ tsp. of goat cheese.
  • Top each fig with 3 pine nuts.
  • Cut pancetta or turkey bacon into 1-inch long pieces.  Top each fig with pancetta or turkey bacon.
  • Drizzle honey over the top of figs.
  • Serve on platter.

Main Dish: Roast Turkey Breast with Lemon Rosemary Gravy

Ingredients (for the turkey):

  • 3 ¾ pound turkey breast
  • 2 T grape seed oil
  • 2 cups celery
  • 2 cups onion
  • 2 cups carrots
  • 3 T Herb mixture (see below)
  • Salt and Pepper to taste

Ingredients (for the herb mixture):

  • 1 tbsp thyme, chopped
  • 1 tbsp rosemary, chopped
  • 1 tbsp sage, chopped
  • 1 tsp garlic, chopped
  • 1 tsp lemon zest
  • 1 tsp orange zest
  • 1 tbsp grape seed oil

Ingredients (for the gravy):

  • 3 cups turkey broth
  • 1/4 cups onion, diced
  • 1/4 cups carrot, diced
  • 1/4 cups celery, diced
  • 1 tsp rosemary, chopped
  • 2 garlic cloves, chopped
  • 2 tsp lemon juice
  • 2 tsp sherry vinegar
  • 2 tbsp cornstarch + 2 tbsp water to make a cornstarch slurry

Instructions

For the turkey:

  • Heat oil in a large sauté pan to high heat and sear the turkey breast on each side. Preheat oven to 325 degrees.
  • In a roasting pan add the carrots celery and onion to the bottom of the pan; add the turkey on top of the vegetables.
  • Cover pan with foil and roast turkey for 1 ½ – 2 hours or until the internal temp is 180 degrees- 10 minutes before the turkey is done rub the turkey with the herb mixture and bake.
  • Let rest for 10 minutes before you carve it.

For the herb mixture:

  • Chop all the herbs.
  • Using a mixing bowl add the herb mixture.
  • Stir until combined.

For the Gravy:

  • In a pot, heat liquid to a simmer. Add the remainder of the ingredients except for the cornstarch slurry. Simmer for 10 minutes on low heat, just long enough to cook the vegetables but not reduce the liquid.
  • Make the cornstarch slurry by mixing the cornstarch and 2 tbsp of water together, then whisk into the gravy to thicken.
  • Blend the gravy. Serve hot.

Side Dish: Roasted Brussels Sprouts Medley

Ingredients

  • 1 pound brussels sprouts
  • 2 tbsp oil
  • 1 tbsp balsamic vinegar
  • Salt and pepper, to taste
  • 1 tsp chopped rosemary leaves
  • 1 tsp chopped thyme leaves
  • ½ cup toasted pecans
  • ½ cup dried cranberries

Instructions

  • Preheat oven to 400 degrees F
  • Toss vegetables with oil and vinegar. Season with salt and pepper. Sprinkle with herbs.
  • Bake for 20-25 minutes or until tender. Stir half-way through.
  • Before serving, toss vegetables with pecans and cranberries.

Dessert: Spiced Hot Fruit Bake

Ingredients

  • 2 cups apples, sliced
  • 2 cups pear, sliced
  • 1 ½ cup fresh cranberries
  • 1 cup pineapple chunks (save the juice)
  • Lemon juice
  • ⅓ cup coconut sugar
  • 1 tbsp honey
  • 1 tsp cinnamon
  • ¼ tsp nutmeg
  • 3 tbsp coconut oil, melted
  • ⅓ cup chopped walnuts

Instructions

  • Preheat oven to 300 degrees F  
  • In a large bowl, toss your fruit and add in 1-2 tsp. Lemon juice. Set aside.
  • In another bowl, combine sugar, spices, and coconut oil. Add in honey and a little bit of leftover pineapple juice as well.
  • Add mixture to fruit and coat evenly.
  • Pour fruit into a 9×12 baking dish.
  • Bake for 30 minutes.
  • Add chopped walnuts and stir.
  • Bake an additional 30 minutes.
  • Serve warm. Enjoy!

Beverage: Healthy Holiday Egg Nog

Instructions

  • 2 cups almond milk
  • 1/3 cup raw honey
  • 3 egg whites
  • 1 tsp vanilla extract
  • ½ tsp cinnamon
  • ½ tsp nutmeg
  • Pinch of ground ginger and/or cloves
  • 2 oz. liquor of choice (ex. vodka, rum, bourbon, etc.), optional

Instructions

  • Blend all ingredients.
  • Pour mixture into a pot and simmer for 15 minutes. Do not let it boil.
  • Add liquor of choice (optional).
  • Serve in mugs with a sprinkle of cinnamon. Enjoy!

Complimentary December Injury Screenings Presented by NovaCare Plus New Information about FSA Accounts

Don’t leave your flexible spending account funds on the table!

Did you know your FSA dollars may be spent on physical therapy products that you can use at home? Physical therapists often use many tools as part of your care in our centers. Some of these products can be purchased in clinic to help facilitate faster a recovery time with your at home program.

NovaCare Rehabilitation has clinics conveniently located within the Fitness Formula Clubs. To find a center near you call 866.TRY.NOVA and talk to your physical therapist today about what products may help. You can also stop by your nearest location for a complimentary injury screening during the following dates and times in December:

  • FFC East Lakeview: Dec 14; 4 – 6 PM
  • FFC Halsted Street: Dec 6; 4 – 6 PM
  • FFC Lincoln Park: Dec 21; 4 – 6 PM
  • FFC Oak Park: Dec 12; 4 – 6 PM
  • FFC Park Ridge: Dec 12; 4 – 6 PM
  • FFC South Loop: walk-ins welcome during normal business hours
  • FFC Union Station: Dec 13; 12 – 1 PM
  • FFC West Loop: Dec 14; 4:15 – 5 PM

Qualifying products for use with FSA accounts may include*:

  • Thera-Band Resistance Bands
  • Thera-Band Foam Rollers
  • Stretch Straps
  • Thera-Band FlexBar
  • BioFreeze

*Contact your plan sponsor to see what products qualify for FSA reimbursement.

November Spa Specials

Don’t settle for less! Get 30 minutes MORE for just $15! 

60-minute deep or sports tissue massage + $15 = 90 minutes of bliss.

  • *Offer available at all FFC spa locations. Offer expires November 30, 2017. No two discounts apply. Offer applies to Deep Tissue and Sports Massage only. See the spa for details. 

Seasonal Facial Special Extended!

Enjoy a Pumpkin Facial in November and receive 2 take-home skin care products for FREE!

  • *Offer available at West Loop, Lincoln Park, Oak Park, Gold Coast and Park Ridge locations. Offer expires November 30, 2017. 

Message from the RDs: 5 Common Misconceptions about Vegetarian Diets by Mark LeVine

As the health benefits of a plant-based lifestyle become more prevalent, vegetarian food options have been gaining popularity. In fact, according to a 2016 poll by the Vegetarian Resource Group, 37% of Americans eat at least one vegetarian meal per week.

As many people continue to reduce their intake of meat, many also continue to wonder: are vegetarian diets healthy? The answer is yes. If planned properly, vegetarian diets can be healthy, nutritious, and provide many health benefits in the prevention of certain diseases.

Many are still skeptical, and there are many myths that surround the health implications of a vegetarian diet. Here are 5 common ones.

It’s challenging for vegetarians to eat enough protein.

It is very easy to consume enough protein on a plant- based diet, as long as a person eats a variety of foods throughout the day. Almost all foods contain some protein, except alcohol, sugar, and fat.

Good sources of protein include: legumes (lentils, beans, peas), soyfoods (tofu, tempeh, edamame), seitan, meat substitutes (veggie burgers, plant-based crumbles), milk (dairy and non-dairy), nuts, seeds, grains (rice, millet, quinoa), bread, and vegetables.

To build strong bones, you must include dairy in your diet.

Dairy is not the only food that can help build and protect strong bones. A number of nutrients are needed for bone health, including calcium, vitamin D and protein. Each of these nutrients can be found in plant foods such as kale, broccoli, bok choy, calcium-set tofu and fortified soymilk.

Other options are calcium-fortified foods such as non-dairy milk, ready-to-eat cereals, orange juice and tofu. In addition to following a nutrient-rich diet, weight-bearing exercise such as yoga, running, brisk walking and strength training is an essential component for increasing bone strength.

Vegetarians don’t get enough iron.

It has actually been found that iron deficiency is no more common among vegetarians than among the general population. There are several reasons why it is easy for a vegetarian to get enough iron:

Many commonly eaten foods are high in iron: dark leafy greens (kale, collards, bok choy), beans, tofu, tempeh, quinoa, tahini, fortified cereals, etc.

There are a variety of fruits and vegetables that are high in vitamin C, which greatly increases absorption of iron. Adding a vitamin C-rich food, such as tomatoes, bell peppers, or citrus fruit to a meal increases iron absorption.

Vegetarian diets are not appropriate for pregnant women, children or athletes.

A well-planned vegetarian or vegan diet can meet the nutrient needs of people from all stages of life, including pregnant and lactating women, children and athletes. It’s just about making sure you get the nutrients you need. There’s no reason they can’t get everything they need nutritionally from plant sources, all it takes is a little creativity in menu planning.

If something is labeled vegetarian, it must be healthy.

Just because a label says that it is “vegetarian”, doesn’t mean that it is actually healthy. Many so called “vegetarian” foods, notably veggie burgers, cereals, cookies, and chips, are probably loaded with sugar, sodium and oils. Vegetarians can easily rely on processed foods for convenience, but reading labels and looking for products that are low in saturated fat, sugar, and sodium can help determine if it is a healthier option.

Overall, sticking with real, whole foods such as vegetables, fruits, nuts/seeds, beans, and whole grains are your best bet.

November Complimentary Injury Screenings Presented By NovaCare

In October, NovaCare Rehabilitation celebrated National Physical Therapy Month (NPTM)! The focus of National Physical Therapy Month is on the risks of opioid use and how physical therapy can be a safe alternative for managing pain.

The American Physical Therapy Association (APTA) wants you to #ChoosePT… and so do we!  For the management of some types of pain, prescription opioids can certainly help. However, there is not enough evidence to support prolonged opioid use for chronic pain and side effects may include depression, overdose, addiction and withdrawal symptoms. To achieve pain-free movement for enhanced quality of life and independence, stop in to one of our Fitness Formula Club locations during the times listed below for a complimentary injury screen

 

  • FFC East Lakeview – Nov 16; 4 – 6 PM
  • FFC Halsted Street – Nov 8; 4 – 6 PM
  • FFC Lincoln Park – Nov 16; 5 – 7 PM
  • FFC Oak Park – Nov 14; 5 – 7 PM
  • FFC Park Ridge – Nov 7;   2 – 4 PM
  • FFC South Loop – walk-ins welcome during regular business hours                           
  • FFC Union Station – Nov 15; 12 – 1 PM
  • FFC West Loop – Nov 14; 4:15 – 5 PM

Skip the Lottery – Get a Guaranteed Spot for the 2018 Chicago Marathon with Bright Pink!

Join Team Bright Pink to secure your bib for the 2018 Bank of America Chicago Marathon!

You’ll get free race entry, free FFC endurance training and a VIP race experience for the run of a lifetime. Don’t wait – fundraising minimums increase after November 30th and space is limited! Sign up today at teambrightpink.org.

Get Scuba-Certified at FFC Lincoln Park! – Orientation 11/15, Class 11/19

So, you have a thirst for adventure! Perhaps you dream of scuba diving among porpoises in the Caribbean or floating through space like an astronaut on a deep wall dive in Mexico. Most of us never dare to act on our dreams or admit to a great inner desire for adventure.

Fitness Formula Clubs offers a Scuba Certification Course through Divemax Scuba. Enroll in the free orientation being held on Wednesday, November 15 from 6-7:30 PM at FFC Lincoln Park in the Community Room.  

Classroom and pool instruction will be held on Sunday, November 19 from 1- 8 PM at FFC Lincoln Park.

Contact Captain Darrick at captdarrick@divemaxscuba.com or 773-732-8972 for more information.

Registration Now Open: Sign Up For The Move2Win Challenge!

Move2Win is back! The holidays are right around the corner and what better way to prepare than to get moving?! Let a little friendly competition motivate you to earn points, hit milestones and win prizes.

Registration is now open! Click here to sign up – and don’t forget to recruit some friends or coworkers!

About Move2Win

Exercise with your MYZONE heart rate belt and earn points “MEPs” to reach milestones and win great prizes. MYZONE helps keep you motivated by offering some of the most accurate tracking of your effort levels and workout results available on the market through heart rate monitoring technology.

Whether you’re in the gym watching your live feed or out on the street viewing your tile through the MYZONE app, you can rest assured you’re earning MEPs and tracking your effort anywhere you go.

Plus, anyone can win! Earn MEPs to win FFC Bucks, raffle tickets for a grand prize drawing, and other prizes.

About MYZONE

The MYZONE MZ-3 belt is the most relevant, versatile and one of the most accurate fitness trackers on the market that provides real-time feedback on heart rate, calories and effort, ensuring you get the most accurate feedback however you choose to train.

Effort points (MEPs) are earned for every minute spent exercising in your personal intensity zones, based on your heart rate. MEPs level the playing field and standardize effort measurement. Use the app to monitor food intake, connect with friends to get motivated and participate in challenges, and set up automatic emails to get feedback on your workouts. Check out this video for more on the MYZONE HR belt.

 

October Spa Specials

It’s that time of year again – things are getting spooky at the spa! Been training for race season and need a little bit of recovery in your life? Or just want to spend some time on yourself now that the kids are back in school? Take advantage of one of these specials below!

Back2Back Special: two 60-minute massages or three 30-minute massages for $165*.  

Not only does massage help relax sore and overworked muscles, but it can help identify areas of imbalance in the body, which could be causing everything from stress to pain!

*All services in these package(s) must be used by November 30, 2017.  No two discounts apply.  Not available at FFC Park Ridge. See spa for details.

Trick or Treatment: enjoy a Pumpkin Facial in October & receive two take-home products for FREE!  

Did you know that pumpkin is packed with minerals and vitamins like B, C, E and beta-carotene? This helps promote healthy skin & hair by protecting skin from free radicals, reversing UV damage and improving texture, improving circulation and many other benefits!

*Offer expires October 31, 2017.  Facial must be received in October.  No two discounts apply.  Not available at FFC Park Ridge. See spa for details.

Try This: BIG 10 Workout PTC Series with Israel Idonije – Saturday, 10/14; 10 AM

Join us Saturday, October 14 at 10 AM at FFC Old Town for a special workout with former Chicago Bears player Israel Idonije! The special class will be full of athletic drills, explosive plyo moves, cardio challenges and more! Get a chance to train like the pros – do you have what it takes?

Both members and guests welcome – sign up for your first complimentary class at ffc.com/big10!

(Class can be modified for any fitness level whatsoever & trainers will be on hand to help).  

About the Big 10 Workout Series

This season, we’re getting into the competitive spirit with our BIG 10 Workout series! FFC has partnered with Lodge Management Group to bring you a back to back workout/game watch event every Saturday during college football season.

Start off with a special performance training (HIIT) class at 10 AM at either FFC Lincoln Park, FFC Old Town or FFC Gold Coast, then head over to She-nannigans at Clark and Division for a marquee game watch, a free nacho bar and a great beer special to root for your team. 

Now Announcing New Features On The FFC Mobile App!

You’ve asked; we’ve listened. We’ve been working with our 3rd party app provider to bring you some of the most requested functions in the FFC app: change your preferred club and see club hours!

  1. Navigate to the menu by tapping the ‘hamburger’ or three small lines at the top left hand portion of your screen.
  2. Tap the name of the club showing in the top. This will display club hours.
  3. You will also see small white down arrows to the left of the club name. Tap the arrows and select your preferred club. Scroll to see clubs not immediately visible. This will now become your default club.  

Moms: Sign Up for a Comprehensive Pre/Post-Natal Workshop! – 10/14; 12:30 – 2:30 PM

Moms and moms-to-be! Join us on Saturday, October 14 from 12:30 – 2:30 PM at FFC West Loop for our first Comprehensive Pre-Natal/Post-Partum Workshop with Suzanne Ko (West Loop Elite Trainer and Certified Postnatal Fitness Specialist), in collaboration with Dr. Erica Burhop (PT, DPT, OCS, Women’s Health Specialist). The duo will be addressing the importance of physical fitness and pelvic floor physical therapy during pregnancy and postpartum.

The workshop is $40 for members and $50 for non-members.

Please email sko@ffc.com to RSVP! 

Topics included:

  • Signs and symptoms of women’s health issues associated with before and after pregnancy
  • Available treatments for women’s health issues 
  • Nutritional guidelines
  • What we can do to now to improve quality of life during pregnancy, labor and delivery, and postpartum healing
  • Debunking myths and answers to frequently asked questions regarding pregnancy, labor and delivery, and postpartum healing

Participants will also receive:

  • Functional performance screens on-site at the workshop
  • A complimentary one-hour fitness consultation with elite trainer Suzanne Ko
  • Access to a women’s health specialist who will be available to consult and discuss questions on an individual basis after the presentation
  • A card for a 30-minute complimentary private women’s health screen with a women’s health specialist at their own convenience
  • Gift bag & swag
  • Entry into a surprise raffle! 

 

2017 Athlete Village for the Bank of America Chicago Marathon – Sun, 10/8

chicago-marathon

Chicago Marathon Participants!

Please submit your name & information to ssteele@ffc.com to RSVP for the 2017 FFC South Loop “Athlete Village” on Chicago Marathon race day – presented by your Fitness Formula Clubs (FFC) and our “RunMonster” Running Club!

Race Day Athlete’s Village at FFC South Loop

FFC South Loop is ideally located three blocks west of the Chicago Marathon finish line at 1151 S. State Street. Onsite parking is available (enter off 11th street adjacent to elevated train tracks), as well as a full health club with showers and gear check. Please note that parking does fill up and we recommend arriving as early as 5:30 AM to park. Parking is complimentary for a 2 hour period of time. Pricing for parking after the 2 hours is based on the parking garage company.

Volunteer at Athlete’s Village!

This location will also serve as a pre-race meet up spot and post-race “FFC Athlete Village” celebration featuring food, drinks, massage, and more… complimentary for all FFC members, charity partners, and Chicago Marathon participants, friends and family ($10 for non-members!) Please visit the link below to RSVP and get your ticket!

>> http://ffcmarathon.eventbrite.com/

Gear check is available via private keyless lockers, so please familiarize yourself with our keyless locker system via this YouTube video.

FFC Marathon Hydration & Cheering Stations ffc.com/marathon

Between the pre-race meetup and post-race party at FFC South Loop, friends and family are encouraged to visit or volunteer at our cheering stations on race day as they pass near other FFC locations across Chicago.  To volunteer, please register at  http://ffc.com/marathon.

Transportation to Athlete’s Village

Consider using public transportation to navigate around on race day – the CTA red/green/orange line Roosevelt station entrance is adjacent to FFC South Loop. For parking at the club, you should enter the parking garage on 11th Street (east of State Street) and adjacent to the El tracks. Validate your parking voucher at the FFC front desk (which will give you 2 hours of complimentary parking) and for discounted rates outside of the 2. Special event rates may apply.

Schedule of Events

  • 5 AM – Athlete’s Village Opens
  • 12:30 – 4:30 PM – FFC personal trainers available
  • 9 AM – 5 PM – FFC massage therapists available (book online)

October Complimentary Injury Screenings Presented by NovaCare & Open House – Sat, 10/7; 11 – 1 PM

This month, join us for a NovaCare open house event at FFC Halsted & Belmont on Saturday, October 7, from 11 AM to 1 PM (3240 North Halsted)!

Attendees will enjoy a tour of the facility, complimentary injury screenings, manual therapy treatment demonstrations, pre-marathon taping, “ask the physical therapist” and more! Complimentary snacks will also be served.

We look forward to seeing you on October 7! Please RSVP by calling 773.281.4220.

You can also join us for a complimentary injury screening at any of the times listed below at each of our locations during the month of October.

  • FFC East Lakeview      Oct 7; 11 AM – 1 PM
  • FFC Halsted & Belmont     Oct 7; 11 AM – 7 PM
  • FFC Lincoln Park      Oct 17; 4 – 6 PM
  • FFC Oak Park     Oct 28; 9 AM – 11 AM
  • FFC Park Ridge   Oct 3; 2 – 4 PM
  • FFC South Loop    walk-ins welcome
  • FFC Union Station     Oct 18; 12 – 1 PM
  • FFC West Loop      Oct 17; 4:15- 5:30 PM

 

Halloween Events

Message from the RDs: 5 Ways Your Family Can Enjoy a Healthier Halloween by Alicia Huggler

Halloween Events

Fall is here and one of the best things about fall is Halloween! While it is a fun holiday for you and your kids to enjoy, it may turn into endless candy eating, which can leave you feeling sluggish and full of guilt. Listed below are 5 tips to help you and your kids enjoy the holiday season without completing derailing your health goals.

Treat Halloween like any other day

If you have kids or you are a kid at heart, be sure to treat Halloween like any other day. Don’t skip meals (see below for a healthy dinner recipe to enjoy before trick-or-treating), partake in at least 30 minutes-1 hour of exercise (tip: you can do this easily by walking your trick or treaters around the block instead of driving), and drink water throughout the day!

Use Moderation

If it is hard to resist temptation, buy candy the day before Halloween. This can prevent you from munching on Halloween candy all month long. Also, try buying candy you don’t like (i.e. Candy Corn ;)).

If you have kids, have them sort out Halloween candy at the end of the night. Kids should have 1 pile of candy that they want to moderately enjoy for 1-2 weeks, and another pile should be used to donate (see tip below). Teach children moderation by offering them 1-3 small pieces to enjoy for a few days so they don’t feel deprived, and can learn about balancing fruit/vegetable intake with other foods that aren’t as healthy.

Donate

There are several places that offer a “Halloween candy buy back” program. Check out the website (http://www.halloweencandybuyback.com/) for a location near you. Most of the locations are dentist offices that buy children’s Halloween candy to help prevent them from getting cavities. Also, the candy is usually donated to troops overseas!

Focus on Other Fall Festivities

Halloween is fun, but there are other fun activities you and your family can enjoy this fall besides trick-or-treating. Try pumpkin or apple picking, pumpkin decorating, roast leftover pumpkin seeds, or create fun costumes for your family to wear on Halloween.

***Roasting Pumpkin Seeds: Rinse pumpkin seeds to remove pulp and strings. Spread pumpkin seeds on a baking sheet that has been coated with non-stick cooking spray or drizzle a small amount of olive oil over seeds. Bake at 325°F for about 30 minutes or until lightly toasted. Stir occasionally during cooking. Take a look at your spice rack and try a seasoning on your toasted seeds such as garlic powder or Cajun seasoning! Recipe from: eatright.org

Become part of the Teal Pumpkin Project

Become a part of the Teal Pumpkin Project by putting a teal pumpkin on your doorstep. This simple act means you have non-food treats available for trick-or-treaters who have food allergies. Offer items such as as glow sticks or small toys. See https://www.foodallergy.org/education-awareness/teal-pumpkin-project for more information.

Try this Recipe! Stuffed Pepper Jack-O-Lanterns

Ingredients

  • 6 large bell peppers (yellow and orange)
  • 1 lbs extra lean ground beef
  • 1 medium onion, chopped
  • 1 can diced tomatoes (24 oz)
  • ½ cup long grain rice
  • ½ cup water
  • 1 teaspoon salt
  • 1 teaspoon Worcestershire sauce
  • ½ cup cheddar cheese, shredded (try 2% reduced fat cheese!)

Serves: 6 people

Instructions

  1. Cut the tops from the peppers (and cut out triangle eyes, a triangle nose, and mouth) and remove the seeds and flesh from both the inside and top of the peppers.
  2. Cook the ground beef and onion in a skillet until the meat is browned and the onions are tender.
  3. Add the can of diced tomatoes (don’t drain it), uncooked rice, water, salt, and Worcestershire sauce. Bring it to a boil.
  4. Reduce the heat and cover. Simmer for approximately 20 minutes, or until the rice is cooked.
  5. Remove from heat. Stir in the cheese.
  6. Fill the peppers with a generous amount of filling. Add the tops back on the peppers once they are stuffed.
  7. Place in a baking dish with about ¼” of water on the bottom (it will depend on how big your dish is).
  8. Cover with tin foil and bake immediately at 400F for 30 minutes.
  9. If refrigerated first, bake, covered at 400F for 45 to 55 minutes or until peppers are soft, and filling is heated through.

Recipe from: http://onelittleproject.com/stuffed-pepper-jack-o-lanterns/

Exercise Smarter & Get Better Results with Resting Metabolic Rate & Vo2 Max Testing!

Resting Metabolic Rate (RMR) and VO2 Max Testing will be available all month long in October at FFC Gold Coast and all month long in November at FFC Oak Park! $149 per test. Contact metabolictesting@ffc.com to get scheduled.

Discounts are available for Nutrition Solutions, Endurance, and Performance Training Center monthly members!

These services are NOT just for serious athletes – anyone can participate. Break through that plateau & see exactly what diet & types of workouts will get you the results you’ve been looking for! Create benchmarks and improve your diet, as well as explore ways to train and eat smarter with FFC’s expert endurance coaches and dietitians!

  • Discover target fat burning heart rate zones for metabolic efficiency
  • Become a more metabolically efficient runner, cyclist or triathlete
  • Schedule a consult or attend a nutrition seminar with FFC’s registered dietitians
  • Learn to train with heart rate for marathon, triathlon and Ironman racing

Save the Date for the 2018 19th Annual Indoor Triathlon Series!

Save the date for the 2018 19th Annual Indoor Triathlon Series! Registration opens November 1.

Triathlon training is available – we’re here for you with great programs and some of the best USA Triathlon and USA Swimming certified coaches in Chicago. Visit ffc.com/trimonster to learn more and sign up.

Are you a USA Triathlon (USAT) member? Contact endurance@ffc.com for a discount cold!

The 19th Annual Indoor Triathlon Series will take place over a specific timeframe at all clubs, utilizing the indoor pool. Events include the following:

  • Indoor Triathlon (15min Swim, 20min Bike, 15min Run)
  • Double Triathlon (two Indoor Triathlons back to back, with a short rest in between)
  • Duathlon (15min Run, 20min Bike, 15min Run)
  • Relay (two or three people completing one Indoor Triathlon)
  • Sprint and Olympic Triathlon (optional event at FFC Lincoln Park only – use your own bike!)

 

 

Inspire Me To Inspire You: FFC Member Celebration

During the entire month of September, we are celebrating the amazing success of our FFC member community!

2 Complimentary Guest Passes

Not only that, but as a special thank you to our members, we have added 2 complimentary guest passes to your account that you can use during the month of September. See the membership department for more details! 

FFC Member Spotlight

Help us celebrate what makes us FFC – YOU! Defying death through physical and mental activity, avoiding medication with exercise, losing life-changing amounts of weight, trying new things, learning new skills and leading happier, healthier lives – our members have done it all.

Click here to see all of our amazing member success stories.

Have your own member story? Use #InspireMetoInspireYou on social or the form on the web page to share it with us!

Try This: September Unlimited Group Apparatus Pilates Classes – All September Long!

September Unlimited Pilates Group Apparatus 

Start something new and enjoy unlimited Group Apparatus Pilates classes throughout the month of September!

  1. See schedule in your Pilates studio
  2. Reserve your space in class

$99 members, $149 non-members

Contact Kristin Strom at kstrom@ffc.com for more details and to sign up!

**No Shows will result in forfeiting future reservations.

Want to Be a Pilates Instructor?!

Or even just learn more about the Pilates method of exercise?

This is the last call for enrolling in the Classical Pilates Formula Teacher Training Program starting mid September. Visit http://ffc.com/pilates-teacher-training-program/ for more info and to register!

Message from the RDs: Back to School Nutrition by Amy Silver

This time of year means back to school for the kids and teachers, and more structure for all of us. Summer vacations are coming to an end, and it’s time to get on track and prepare your own lunches, as well as your kids’.

Many of my clients get stuck on deciding what to pack for lunch and let the idea that is has to be “lunch food” or that it has to be extravagant hold them back. Think outside the (lunch) box, but just make sure you have each component:

Protein/entree: This will provide you and your kids with staying power through the rest of the day. Protein increases energy, helps to build muscle, and helps cure hunger. This would be your turkey on whole grain bread, egg “muffins”, yogurt parfait, or leftover stir fry.

Fruit: This food group is full of nutrients, not to mention the fiber in whole (or cut up) fruit will also help to keep a full stomach into the afternoon and keep your gut healthy. Add berries, cut-up apples, sliced oranges, or grapes to your lunch for a natural sweet treat!

Veggie: All the same benefits of the fruit category, but most vegetables are very low in calories. Raw vegetables can add that much needed “crunch” effect when we’re stressed out, while leftover vegetables can taste great when seasoned well. Fill up your lunchbox with a fistful of veggies!

Whole grains or starchy vegetables: You may have already combined the whole grain with your protein/entree, such as whole grain bread or brown rice. If not, choose whole grain crackers (I love Triscuits) for a hearty crunch. You can also choose a starchy vegetable in this category, such as roasted chickpeas, leftover baked potatoes wedges, or beans.

Putting it all together:

​Now that you know each category, here’s some combinations that work well and don’t take a lot of preparation ahead of time:

  • Baked egg “muffins” with vegetables inside, leftover sweet potato wedges, and a handful of grapes.
  • Whole grain pasta salad with leftover chicken or shrimp, raw vegetables, and a vinaigrette dressing. Add a side of fruit.
  • Use a 6 inch whole grain tortilla to make a bean quesadilla (or use any leftovers), serve with avocado and pineapple.
  • Mash hard boiled eggs or canned tuna with avocado, serve with Triscuits for dipping. Add berries and bell peppers on the side.
  • Mix rotisserie chicken, plain Greek yogurt, pesto, and chopped grapes or apples for a homemade chicken salad for the week. Serve one serving with a whole grain pita or on top of mixed greens.

And don’t forget to add a note to the lunchbox, whether it’s for your kids, your spouse, or yourself! “Why did the orange go out with the prune? Because it couldn’t find a date.” 🙂

New: BIG10 Workout Performance Training Series With Lodge Management Group

Noticed Rush & Division’s new look? You may have spotted flags from every BIG 10 school hanging from each lamp post and the spirit of friendly competition in the air – Fitness Formula Clubs & Lodge Management Group are partnering up this season to bring you the “BIG 10 Block”!
 
Over the next 4 months, train like an athlete and start every Saturday morning at FFC (at 10 AM) for our brand new BIG10 Workout in the Performance Training Center, at one of three participating locations (FFC Old Town, FFC Gold Coast and FFC Lincoln Park). Classes are suitable for any fitness level, utilize heart rate monitors for maximum results and cover everything from explosive drills and plyometric moves to Olympic lifts and cardio challenges.
Then, head over to She-Nannigans (16 W Division St) from 11 AM – 2 PM to refuel with $3 22-oz Bud Light stadium cups and a FREE nacho bar with the weekly BIG10 marquee game on their 10′ screen! Your school not the marquee game? No problem – they will put your game on any of their other dozens of screens.
Get your head in the game – register for your first complimentary PTC class by visiting www.ffc.com/Big10!* This series is also open to non-FFC members – so bring your friends!
*Complimentary class available for new PTC participants only.

Get Involved: One Day 100 Bikes – Saturday, 9/23

Be a part of the cycle for change! In partnership with World Bicycle Relief and Fitness Formula Clubs, One Day 100 Bikes is helping to mobilize people through the power of bicycles and bring bikes to students in rural Africa. They are committed to helping people conquer the challenge of distance, achieve independence and thrive. 

Join your friends and make new ones during an unforgettable one day festival of fun, fitness and fundraising to provide bicycles for students in rural Africa on Saturday, September 23 at FFC Lincoln Park. Be a part of the festivities and see how you can make a world of difference in just one day!

Visit www.oneday100bikes.com for the complete list of events, schedule, information and more!

Celebrity Spin Challenge • Chicago Compu-Challenge and Virtual Rides • Ride a WBR Buffalo Bike • Bike Clinics and Contests – Yoga Classes • Music, Food and Drink • Russian River Wine Challenge • Silent Auction, Raffle Prizes and more! PLUS: Johnny Sprockets Morning Group Ride

There are 3 ways you can get involved!

  1. Register and sign up for events  – secure your spot for the Morning Group Ride, Celebrity Spin Challenge, Chicago Compu-Challenge, Yoga Class and/or join us for the One Day 100 Bikes Festival!
  2. Set up your own fundraiser – be a part of One Day 100 Bikes by creating your own fundraiser. We’ve got the ideas and tools to help. The donations that your event earns will be part of the grand total and help us reach our goal.
  3. Donate to One Day 100 Bikes – can’t attend or participate? You can still be a big part of One Day 100 Bikes by supporting this event with your donation, that goes to help fund bicycles for students in rural Africa.

 

Complimentary September Injury Screenings Presented By NovaCare

With summer coming to an end our schedules are filling up which can lead to added stress. Stress in life is inevitable, but how we handle stress can make a difference on the way it affects us. Besides the obvious benefits of exercise, such as improving our physical condition and fighting diseases; exercise can also help to keep our stress levels at bay. And while the negative impacts of stress are numerous, what many people don’t realize is the role that physical therapy can play in helping to eliminate the negative side effects of stress.

Many patients visit our centers as a result of the pain and dysfunction which results from stress. A common side effect of stress that many individuals experience is muscle tension, which can cause headaches, neck pain and back pain. Tension in muscles can also cause adhesions in muscle fibers which subsequently cause pain. When tension increases, it becomes difficult for fluid to follow through soft tissue and this creates a stiffness that many of us feel.  

If you’re feeling pain from added stress please stop by our centers located within the Fitness Formula Clubs, or attend the scheduled injury screen times each month for a complimentary injury screen.  Learn more ways to manage your stress here:  http://bit.ly/2wuFznD.

 

  • FFC East Lakeview – 9/14; 5 – 7 PM
  • FFC Halsted Street – 9/13; 11 AM – 1 PM
  • FFC Lincoln Park walk-ins welcome during normal clinic hours (Mon, Wed, Thurs 11:30 AM – 8 PM; Tues, Fri 7 AM – 3:30 PM)
  • FFC Oak Park – 9/26; 5 – 7 PM
  • FFC Park Ridge – 9/12; 2 – 4 PM
  • FFC South Loop – walk-ins welcome during normal clinic hours                                 
  • FFC Union Station –  9/13; 12pm to 1pm.
  • FFC West Loop – 9/12; 4:15pm-5:30pm

New: Alpha Krav Maga Children’s Classes at FFC Old Town

We are excited to announce a brand new children’s class at Alpha Krav Maga Chicago at FFC Old Town!

Classes are for children ages 6-12years old. Our classes are designed to be a fun and challenging way for children to learn valuable life skills and improve their fitness levels through the disciplines of Krav Maga.

What is Krav Maga?

Krav Maga is renowned as one of the most advanced self-defense and survival systems of the world and is solely utilized by the Israeli Defense Forces! Children will gain confidence that comes directly from knowing how to defend themselves in ANY situation.

Our students build strong self and situational awareness habits through tested teaching topics that include:

  • Stranger Danger
  • Home Safety
  • Bullying
  • Street Awareness

Our program also builds key values and our students are encouraged to utilize these core values in school and at home:

  • Confidence
  • Respect
  • Goal Setting
  • Excellent Attitude (at home and academically)

Children will learn how to diffuse a situation quickly by utilizing Krav Maga’s proven defense systems. We instill in all our students that fighting is a “last option”.

Our class structure is included below:

  • Mental Skills
  • Develop Focus and listening skills
  • Develop confidence, self-esteem and social skills
  • Develop Discipline Physical Skills
  • Coordination
  • Flexibility

Self-Defense Little Warriors (6-8 yrs old)

This program focuses on basic self-defense techniques and movement. At this level the students learn to be proficient in self-defense both in standing and on the ground. A great way to develop coordination, discipline, self-control and confidence.

Junior Warriors (9-12 years old)

In this program students work on developing mental and physical skills. They learn to be proficient standing up and on the ground in self-defense. They start learning how to defend themselves against different weapons. For further information, please call (312) 474-0210 or visit our website www.alphakravmagachicago.com for further information. We look forward to seeing you at class.

Special rate: normally class rates would start at $99 per month but if they sign up before September 30 they can take advantage of our $79/month rate for attendance up to 3 times per week. This is also a month to month rate.

2017 Labor Day Weekend Holiday Hours of Operation

Can you believe we’re already at the end of summer?! Now’s the time to cross that last bucket list item off, spend time with friends and family, and head outdoors for some fresh air. Please be aware of the following hours of operation for the holiday weekend and Labor Day (Monday, September 4), 2017. FFC wishes you and your family a safe and healthy weekend!

  • Friday, September 1 – regular club hours
  • Saturday, September 2 – regular club hours
  • Sunday, September 3 – FFC Union Station closes at 3 PM; all other clubs close at 6 PM
  • Monday, September 4 (Labor Day)
    • FFC Union Station and FFC Old Town are closed
    • FFC West Loop open 7 AM – 5 PM
    • All other clubs (East Lakeview, Gold Coast, Halsted & Belmont, Lincoln Park, Oak Park, Park Ridge, South Loop)  open 7 AM – 3 PM
  • Tuesday, September 5 – all clubs resume regular hours; 24-hour clubs will open at 4:30 AM

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 ssobotka@ffc.com or stopping by the FFC Lincoln Park club!