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!

Soak up the sun this summer and join us for two types of outdoor fitness classes!

  • HIIT the Riverwalk: join Arthur for fitness fun in the sun with a HIIT-style workout along the Riverwalk Wednesdays from 5:15 – 6 PM!
  • Vitamin D Yoga on Friday 7/20 and Friday 8/24 from 12:15 – 1:15 PM: take your practice outside and enjoy the benefits of the sun! Vitamin D can help synchronize our biorhythms and enhance mood through the release of endorphins.

Classes are weather permitting, classes will meet indoors if raining. Contact Heather at hmoore@ffc.com for more details and questions!

Looking for extra motivation this summer? This is your opportunity to ramp up your training and fitness progression! Roger’s Summer Shape Up Bootcamp offers members of all levels personalized coaching in a small group setting, providing you with the individualized attention you need to succeed.

Summer Shape Up will take place along the Chicago Riverwalk (weather permitting) Thursdays at 7 AM from July 1 – August 31.

Why join Roger’s Bootcamp? You will…

  • Meet one-on-one for a consultation to provide a baseline for progress, evaluation of your current workout habits, and documentation of your progress throughout the summer
  • Receive personal attention, instruction, and motivation
  • Learn proper technique and form to avoid injuries and learn modifications for existing injuries
  • Build a progressive plan that you will be able to realistically continue after summer
  • Have fun outdoors and enjoy the sunshine before heading to work

Email rmontoya@ffc.com for details and to sign up. Registration will be ongoing through August. Join at anytime!

Thursdays in June 7-8am

The weather will be warm soon enough and this is the perfect opportunity to be ready for the beach! Join Roger every Thursday for a total body bootcamp that will kickstart your summer. 4 weeks for $180. 2 weeks for $90.

Email Roger to sign up at rmontoya@ffc.com.