Bring your coworkers to the club to and share your FFC experience!

Members are encouraged to bring as many coworkers as they wish during September – valid for classes too!

Email Heather at hmoore@ffc.com for more information & details.

*guest co-workers must be tenants of 353 N Clark & each may only visit one time

Sign up for the September MEP Challenge, from September 4 – 28. Hit the milestones for raffle tickets to win prizes! Email Heather at hmoore@ffc.com for more information or to sign up – or stop by the fitness desk.

1300 MEPS = 1 raffle ticket
2000 MEPS = 2 more raffle tickets
3000 MEPS = 3 more raffle tickets
4000 MEPS = 4 more raffle tickets

  • First Prize: Free Nutrition Consultation
  • Second Prize: Veggie Grill Gift Card
  • Third Prize: Water Bottle

Take your workout to the next level with MYZONE in FFC’s newest class! Join us Mondays from 11:15 AM – 12 PM and experience a workout that will get you better results in less time – all through data.

This heart rate driven format will guide you through specific zones to achieve optimal results. Two minutes in the yellow/red zone (80%-90% +) will push you to increased athletic performance by working anaerobically, then quickly transition into a one minute less intense workload by lowering your heart rate to a zone of blue/green (60%-70%). Watch the MYZONE screen relay your efforts in real time and experience life on THE EDGE!

You will need a MYZONE belt to participate – don’t have a belt? You can try out our tester or purchase one for $99.95 plus tax – email ariepenhoff@ffc.com for more information and any questions!

Did you know September is National Cholesterol Education Month? Follow these 5 steps to improve your cholesterol:

  1. Know your numbers! See your doctor and get blood work regularly. Look for changes in total cholesterol, LDL, HDL, and triglycerides to determine your risk for heart disease.
  2. Consume MORE unsaturated fats coming from fish, nuts, seeds, avocado, and olive oil and LESS saturated fats coming from high fat meat and dairy products. **Omega 3s from fatty fish, flaxseed, and walnuts are super foods when it comes to reducing your cholesterol.
  3. Consume MORE fiber from real food, such as fruits, vegetables, legumes, nuts and seeds.
  4. LIMIT added sugars from packaged food and drinks. Look at the ingredients and limit foods that have “sugar”, “syrup”, or “juice concentrate” on the list. Instead, choose more whole fruits or dark chocolate for a sweet treat.
  5. Schedule an appointment with your RD, Kristen Marias at your club. Whether you want to prevent or treat heart disease, learning what foods to consume specific to your needs will make a huge difference! Email her at kmarias@ffc.com.

Sure, mindfulness can seem overwhelming – you probably don’t have an hour to dedicate let alone 30 minutes to shovel down lunch! But in just 15 minutes, you can learn simple breathing techniques you can use in the office, on your commute, in the boardroom – anywhere! If you’re feeling stressed, rushed or always feeling ‘on’ without any time to think – let alone breathe – this is for you.

  • Unplug: Breathe Big with Gus Turner
  • Mondays & Wednesdays, 1 – 1:15 PM
  • Email Gus at gturner@ffc.com for more information and any questions!

Focus on strength during the month of September! Check out this month’s full workout, created by FFC East Lakeview personal trainer, Marques Chaplin. Click here to download the workout, or head to ffc.com/monthly-workout for more details.

Movement Highlight: Renegade Row

Pilates Exercise of the Month: Single Leg Stretch

Nutrition Tip of the Month: Refuel with anti-inflammatory foods (like berries, dark leafy greens,
turmeric/ginger) to better recover from your workout & build your immune system!

Smoothie of the Month: Vanilla Chai Latte

Group Exercise Class of the Month: Critical Mass

Pilates offers a wealth of benefits! Whether you are a fitness regular looking for a new challenge, an athlete craving effective cross-training or looking for rehabilitation options, Pilates can help to achieve your goals.

Conditions that will benefit from pilates practice: chronic back pain, repetitive strain, tight hamstrings, weak abdominals, stress, pregnancy & postnatal recovery, athletic training

  • Improve your flexibility
  • Improve your core strength
  • Lengthen and strengthen your body

10 sessions you will feel better. 20 sessions you will look better. 30 sessions you will have a new body.

Available for all fitness levels. Contact ariepenhoff@ffc.com for more information!

Get back to school ready with August’s new workout of the month! FFC Oak Park personal trainer Carly Capesius has curated a plan for you that uses higher volume and lighter weight to get you burning fat most efficiently. Check out the full workout here: https://ffc.com/monthly-workout

Movement Highlight: Battle Rope Power Slams

Pilates Exercise of the Month: Single Leg Circles

Nutrition Tip of the Month: Juicing may be all the rage, but most juices can be more harmful than good!

Featured Smoothie of the Month: PB & J

Group Exercise Class of the Month: The EDGE featuring MYZONE

July’s workout of the month focuses on blasting fat with higher volume and lower weight. The featured move is the TRX inverted row, plus this month’s workout gives you plenty of opportunities to earn your MEPs for Move2Win. Click here to download the workout and check out the videos.

NEW FOR July: kick off July and Move2Win with a full workout at ANY club Monday, July 2 at 6:00 PM!

Show off your strength this summer and compete in individual weekly challenges in the club!

Every Monday in July, 353 Fitness Center will post a strength-based challenge, and every Friday the member with the highest score will win! Complete the challenge as many times as you want to increase your strength and have the highest score at the end of the week.

Weekly winners will receive a complimentary nutrition consultation with our registered dietitian and a complimentary personal training session with one of our certified trainers.

Email Heather at hmoore@ffc.com for more information!