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

Become a member during the month of November and join with a $0 enrollment fee ($100 value). Membership options include 353 Fitness Center membership, multi-club membership (353 Fitness Center and all 10 owned Fitness Formula Clubs!), or a Premier membership (multi-club benefits plus laundry service, guest passes, personal training and more!).

All memberships include a personal locker at 353, two complimentary personal training sessions to help you get started on a successful and attainable fitness routine, a complimentary nutrition consultation with our registered dietitian, and access to all group fitness classes.

Are you a 353 N Clark tenant but not yet a 353 Fitness Center member? Print out this page or show on your phone for a free 3-day guest pass* to experience our club! (*valid through November 30, 2018, one pass per tenant). For questions or more information, email Heather at!

Trick-or-Treat! How many tricks can you complete for a treat? For every check-in during October, you will receive a “trick” – an exercise to be completed. (Pumpkin exercises are included)! The person who has completed the most tricks at the end of each week will receive a treat!

Working out on Halloween? Receive a surprise treat on 10/31! Questions? Email Heather at!

Improve your flexibility and core strength while lengthening and strengthening your body with Modern Mat! Modern Mat infuses the basic elements of Pilates with light weights, tubing and rings for a contemporary approach for all levels. Join Arthur every Tuesday at 5:15 – 6 PM for 353’s latest group fitness addition! Email with questions.

Join us on Halloween for a festive 3-mile run along the riverfront. The lunchtime run will take place at 12:15 PM; there will also be an evening run at 5::15 PM. Pick your pumpkin! Questions? Email Heather at