New to running or preparing for a race? Or maybe you just want to ramp up your exercise routine? Join the 353 running club!

The 7-week program is FREE to members, meets weekly on Thursdays from 11:15 AM – 12:15 PM and includes:

  • 15 minute stretching class before each (approximately 45-min) run
  • 1 nutrition consultation to learn how to fuel your overall athletic performance
  • 2 one-day guest passes to try out 353 Fitness Center
  • Access to locker rooms & showers before & after each run

Non-fitness center tenants are welcome*! The program is $40 and includes all the same perks.

Running Club is geared towards beginner/intermediate levels, however, faster runners are welcome to join and lead the pack!

*Sign up for non-members (must be a 353 N Clark tenant) is open through April 3, email

**No sign up is required for current 353 Fitness Center members.

Spring is right around the corner and what better way to get into the mood than with this bright, tasty smoothie recipe?! Enjoy this mango ginger smoothie that is not only delicious, but also has great health benefits.

Mango-Ginger Smoothie

  • 3/4 cup mango chunks (can be frozen)
  • 1/4 cup non fat vanilla greek yogurt
  • 1/4 cup skim milk (or preferred alternative)
  • 1 cup kale, chopped
  • 1/2 tsp freshly grated ginger
  • 1 tbsp honey

Put everything in a blender and enjoy! Makes 1 serving. Double to share!

Contact 353 Fitness Center’s Registered Dietitian, Suren Kanchanavaleerat at for additional nutrition tips, recipes and advice for fueling your athletic performance! Nutrition Consultations are available by appointment, and every member receives their first one free!

Join us for our annual 353 Madness Challenge from March 1 – 29! Score and earn points to get your name on the 353 bracket. Earn bonus points shooting free throws in the fitness center weekly! Questions? Email!

The Final Four will win free laundry service for one month!

10 points

  • Refer a new member
  • Enroll in a personal training or nutrition program

8 points

  • Upgrade your FFC membership
  • Become a new member

6 points

  • Add laundry service to your membership
  • Complete a session with a trainer or dietitian

4 points

  • Check in 4 times in one week

1 bonus point per basket

  • Shoot hoops in the club every visit

March is National Nutrition Month! Celebrate with FFC by scheduling an appointment or complimentary consultation with registered dietitian Suren and learn how to take a deeper look into your eating habits and well-being.

Learn how to:

  • Develop healthy eating habits
  • Keep nutritious meals simple
  • Make smarter choices (including healthy snack alternatives)
  • Practice kitchen safety
  • Enhance physical activity

Nutrition is much more than calories and macros – let your RD teach you how to eat intuitively so you never have to be on a ‘diet’ again! Email for more information. Plus, stop by the club Mondays and Fridays to see Suren and grab a complimentary healthy snack during National Nutritional Month (March 1 – 31!).

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!