Join us for the 141 Madness fitness tournament challenge as an incentive to kickstart your fitness before the warmer weather hits! For 3 weeks from March 18 to April 8, compete in our exciting single elimination tournament to determine our Club 141 2019 fitness champion!

A $10 entry fee is required; winner will take home a cash prize! We need 64 participants so recruit your friends. Non-gym members are welcome to participate. Questions? Email lstockfleth@ffc.com!

March is the month that marks National Nutrition Month. It’s the perfect time because it’s a great opportunity to check back on your goals from the new year. This month, 141 Club will be doing weekly nutrition themes to get you onto the spring clean movement to your body and soul.

Our weekly themes will include easy recipes, such as three to four-ingredient meals, healthy dining tips, and how to use nutrition to fuel your fitness. Stay tuned for handouts, flyers, and the fitness table to check out the themes for the month. In the craziness of March, keep your healthy eating simple even in the madness.

Don’t limit yourself to tips and handouts to get the most out of your nutrition. Meet with your registered dietitian to discuss your health, sports, and overall lifestyle goals and see what she can do for you. For more information, email Suren at suren@ffc.com for your nutrition consult to see what you can accomplish in health and fitness this spring.

Join the 141 Club February 18 – 22 for a week of special events to celebrate 5 years. Email lstockfleth@ffc.com for particulars, or check out the newsletter for an events schedule for the week.

Please be aware of 141 Club’s operating schedule for Presidents’ Day – Monday February 18. The club will have staff available and be open from 6 AM – 2 PM.

Night classes will not run on this day. For questions and more information, please contact lstockfleth@ffc.com.

Are you a CME employee? Attend a complimentary workshop on Friday, February 8 from 11:30 AM – 12:30 PM in the 141 Club (2nd floor, suite 200A) to learn how to increase circulation, flexibility, range of motion and relax tense muscles associated with stress.

FFC personal trainer Roger will walk through how to incorporate foam rollers and pressure points into your daily stretch routine. Use the routines you learn for weekly 4 wellness points! Also get a great workout with Mike and try our HIIT class as well. Space is limited to first 20 people who register!

Wear workout clothes – there are locker rooms available to change. Bring a lock for your locker!

Click here to register.

Looking for a sweet treat from your Valentine? Iconic items on this special day are roses, candies, and chocolates. If these are in the list of your Valentine’s Day plans, I have good news for you. Chocolate may bring health benefits. However, before you go into a big chocolate binge, let’s discuss chocolate’s benefits and appropriate amounts that will benefit our bodies.

Chocolate contains three components: flavonoids, antioxidants, and flavanols. These chemicals are found in varieties of fruits and vegetables which are great for giving our body rich nutrients. Flavonoids are shown to help with lowering blood pressure and improving blood flow *1 and antioxidants have properties that help with improving the strength of our immune system.*2 Even with these rich benefits, though, the most important thing to keep in mind is serving size.*3

One serving of chocolate is 25 grams, equivalent to half a small chocolate bar, or nine Hershey Kisses. Because chocolate is higher in fat, it is important to be mindful about portions. Chocolate also often has high sugar content, which can add to the calories in a single serving. If you want quality chocolate that can bring heart benefits, go for dark chocolate 60% or above. So, if chocolate was on your agenda for Valentine’s Day I would say go for it. Just go for the dark chocolate!

Don’t feel the need to give up your favorite sweet treats (because you might not have to). Enjoy one square of dark chocolate and its benefits to your health. Have more questions about nutrition, diet or anything else related? Set up a complimentary consultation with Suren at suren@ffc.com!

Sources:

  1. Lewine, Howard. Sweet dreams: eating chocolate prevents heart disease. Harvard Health Publishing. 16 June 2015.
  2. Amidor, Toby. “Ask the Expert: Chocolate’s Health Benefits.” Today’s Dietitian Vol. 18 No. 2 P. 10
  3. “Chocolate.” Department of Health & Human Services, State Government of Victoria, Australia. 2018. Accessed January, 10, 2019.

 

Are you looking to make lasting changes to your eating habits in 2019? Are you tired of going on and off plan and feeling deprived? Are you struggling to lose weight, control your blood sugar, or improve your digestive health? For these reasons and more, your insurance may cover Medical Nutrition Therapy with little to no out of pocket costs!

FFC’s registered dietitians are credentialed with three major health insurance carriers: Blue Cross Blue Shield, United Healthcare, and Cigna.

To find out in you are covered, reach out to the registered dietitian at your club to set up a quick, complimentary screening to see if you qualify, or email Amy at asilver@ffc.com.

Start 2019 with a new Workout of the Month! FFC Elmhurst master trainer Lilian Halloran has designed a well-rounded routine for you to try featuring the double kettlebell front squat (there’s a reason you see kettlebells all over the place – they’re amazing for strength, mobility and agility)! Check out the full workout here: https://ffc.com/monthlyworkout/.

Movement Highlight: double kettlebell front squat
Pilates Exercise of the Month: criss-cross
Nutrition Tip of the Month: meal timing and frequency are crucial when increasing strength – eat a complete meal within 1 hr post-workout for the best nutrient absorption and muscle repair & growth!
Smoothie of the Month: The Resolution – pineapple, vanilla whey, kale, spinach, lemon juice & more.
Group Exercise Class of the Month: TREAD – a class conducted entirely on the treadmill great for all levels, walkers and runners alike!

Ever heard of the hunger scale? It’s a scale that helps you to evaluate your own hunger through a meal. The numbers are listed below to help you gauge how full you are. During social events it can be more challenging to notice your level of fullness, which is why the hunger scale is a great tool so that you can still enjoy good food around good company.

Embracing fullness, everyone likes the feeling of satiety. The key here is to know when we are full and to follow what our bodies tell us. When the environment has a lot going on like in social events or parties it is super easy to eat more than we mean to. The next time you are at a social, try out some of these tips:

  • Eat a snack before the event. When we go to a potluck starving, everything we see will probably look good. But when we aren’t starving, we will able to pick and choose what we want to eat.
  • Look at all the dishes before choosing. No one said you had to eat eat everything laid out. Pick and choose what you want to eat and prioritize your favorites. This way you aren’t overly stuffed and still trying to eat the foods you want to eat the most.
  • Savor your food. Don’t deny yourself of your favorite items. Enjoy them and savor the flavors. Quantity isn’t necessarily more. Eating five cookies won’t necessarily taste better than savoring one.
  • Pack your favorite foods home. If there is a dish you can’t put down, just remember it will still be there even after that gathering meal. Take it home, savor it later. There’s no rule that you have to eat everything you enjoy in one sitting.

Enjoy good food, good people, and savor wonderful flavors. Eating is a joy in life and food is meant to be enjoyed. Don’t feel guilty when you enjoy the “unhealthy” items. Just a little planning and strategy beforehand may help you to be more conscious. For more questions about fullness or nutrition tips, your local FFC registered dietitian Suren suren@ffc.com will be able to help you with nutrition strategies to get ahead in the new year.

Join us at 11 AM on Wednesday, January 16 for a 40-minute new year lunch and learn that will teach you about creating nutrition and “smart” goals for the new year. A smoothie recipe will be provided with a cooking demo with samples for all participants. Kristen will briefly cover RMR and the benefits to promote the service to clients. A catered lunch for attendees. To save your spot, email Suren at suren@ffc.com!