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

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:

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!

Suren is a registered dietitian with a background in athletics. She is passionate about being active and fueling for performance as she previously was a member of the University of Illinois Women’s Gymnastics team. Seeing the impact that nutrition played in her athletic career, she loves to share nutrition information with others so they can succeed in their goals too. Outside of the dietitian scene, you may find her conjuring up new recipes for her foodstagram page @eat.innovatively.

Each 353 member receives a free nutrition consultation! Schedule yours today to get back on track after the holiday season. To set yours up, email Suren at!

Get your new year started right! Each week includes a “workout of the week”, plus tips & tricks to help set you up for a healthy and successful 2019 and an activity to help motivate you in the new year.

  • Jan 7th – 11th – Fresh Start Week
    Write your resolution on our club board (sharing can help with accountability!)
  • Jan 14th-18th – Healthy Choice Week
    Attend one of our events during Nutrition Week or email your 3-day food log to RD
  • Jan 21st – 28th – Blast Your Body Week
    Switch up your normal routine and take a new group fitness class (Winter group fitness schedule begins Jan 2nd!)
  • Jan 28th – Feb 1st – What’s Next? Week
    Spin the wheel to learn healthy hints from our trainers for staying committed to your resolution

Members who participate in all 4 weeks will receive a surprise gift from Cafe 353! For more information contact

Start the new year off with some helpful nutrition tools!

On January 14 and 18, join us from 2 – 8 PM to learn about the Hunger Scale, plus healthy snack options and creating personal nutrition strategies for the new year. All 353 members will receive a free nutrition consultation! For more information, email Suren at

On January 15, join us from 11 AM – 2 PM to manage the damage from the holiday season with a complimentary body composition reading. Discover your body fat percentage, muscle mass, hydration level, metabolic rate and more. An RSVP is required, please contact

December is here and so is a brand new Workout of the Month! FFC Austin Head, personal trainer at FFC Union Station, has designed a well-rounded routine for you to try featuring the TRX Atomic push-up , which is a great way to shake up your routine and movement patterns. Check out the full workout here:

Movement Highlight: TRX Atomic push-up = start the movement in a “hands and toes” plank while feet are in the TRX loops. Place hands directly below your shoulders, with your spine in a neutral position. Perform the push-up, then drive knees into the chest, return back to the “hands and toes” plank position and repeat.

Pilates Exercise of the Month: Lower/Lift = lying on a mat, lift the head and shoulders. Place the hands behind the head, stacked with wide elbows. Extend legs to 90 degrees. Lower the legs to 45 degrees, and lift back up to 90 degrees. Do 4-8 stretches.

Nutrition Tip of the Month: During the holidays, pay attention to your body’s hunger and fullness cues by eating slowly and appreciating the different tastes and qualities of your food. Skip the guilt around eating and enjoy!

Smoothie of the Month: Gingerbread (almond milk, banana, vanilla whey, chai, oats, nutmeg and ginger powder)

Group Exercise Class of the Month: Critical Mass = this total-body workout is designed to build muscular strength, increase bone density and maintain lean body mass with the emphasis on full range of motion exercises done with heavier weights and less repetition.

Get into the holiday spirit and participate in 353 Fitness Center’s 12 Days of Fitness challenge! Sign up and receive 12 nutrition and fitness challenges that can be completed at any time between December 3 – 31. Activities are posted in the club – complete based on the following milestones:

  • Complete any 6 challenges – gift from Cafe 353
  • Complete all 12 – receive free laundry service for January and a raffle entry for a Myzone heart rate belt!

Questions? Email Heather at!

‘Tis the season to be busy! Are you overwhelmed by the stress the holiday season can bring? Let us help out by doing your dirty work! For just $20/month (includes a laundry bag for gym clothes and a 24-hour turnaround), receive laundry service delivered directly to your personal locker. Receive one month of free laundry service when you refer a new member! Contact for questions and to sign up!

November is here and so is a brand new Workout of the Month! FFC Park Ridge personal trainer Antonio Ramirez has designed a well-rounded routine for you to try featuring the barbell deadlift, which is a perfect introduction to weightlifting. Check out the full workout here:

Movement Highlight: Barbell Deadlift

Pilates Exercise of the Month: Scissors

Nutrition Tip of the Month: To build muscle while reducing body fat, try to aim for equal amounts of protein and carbohydrates within 1 hour of your workout. Some good combinations include eggs with oatmeal, fruit in a protein shake or chicken with sweet potatoes.

Smoothie of the Month: Apple Crisp

Group Exercise Class of the Month: FITCORE

November marks 353 Fitness Center’s nine year anniversary! Join us for a month of fun and fitness festivities as we celebrate another year. Thank you to all of our valuable members, we would not be here without the support of YOU!

Month long festivities include*:

  • Free Enrollment November 1 – 30! ($100 value)
  • Member Appreciation Day: Wednesday November 7 from 11 AM – 1 PM. Stop by the club to receive a healthy treat from Cafe 353 and delicious healthy holiday recipes to take home.
  • Bring a Coworker Week: Monday November 19 – Wednesday November 21. Bring a guest to 353 for free and share your FFC experience, classes included.
  • Turkey Trot 5k: Wednesday November 28 at 5:15 PM. All 353 tenants welcome. Non-members will receive a guest pass to 353 Fitness Center! RSVP required, email
  • Other activities and celebrations throughout the month!

*please note these events/offers are valid exclusively for 353 N Clark building tenants. For questions, email Heather at