Would you like to know how many calories your body burns in a day? The best way to find out is to take an RMR test!

What is your Resting Metabolic Rate? RMR is a measurement of how much energy your body needs to perform its basic functions. The RMR test determines your daily baseline energy (calorie) needs by analyzing the volume of air you inhale vs. what you exhale.

After your RMR test, you will be able to:

  • Know your metabolism
  • Pinpoint calories needed for safe weight loss or to gain weight safely
  • Assess effects of weight changes on metabolism
  • Interested in taking an RMR test? Choose a time below and email FFC Boystown Registered Dietitian Michael Glab to confirm your appointment:

    Sunday, February 23 at 8, 9 or 10 AM
    Friday, February 29 at 7, 8 or 9 AM
    Friday March 6 at 7, 8 or 9 AM
    Sunday, March 8 at 8, 9 or 10 AM

    NOTE: Prior to testing you must fast at least 4 hours (overnight fast during sleep preferred) and avoid caffeine and exercise for 24 hours.

    The cost of the test is $169. Please contact Michael at mglab@ffc.com to book or for more information.

    We are proud to introduce FFC On Demand, a revolutionary extension of our clubs, giving you exclusive virtual access to FFC classes, instructors and fitness plans. With FFC On Demand, you can follow your favorite instructors from anywhere, at any time, with an ever-expanding library of classes and workouts.

    To help further support your wellness journey, there’s also a full virtual library of nutrition tips and tricks (including recipes and meal plans), lifestyle modification tools (think free messaging with an RD), and fitness/habit tracking (sync your Myzone belt, Fitbit or other fitness tracker).

    We’re offering a 2-week FREE trial to experience the FFC On Demand Essential Access package. What are you waiting for? Download it today at ffcondemand.com.

    Goal Setting for the New Year by Chelsea Stegman, RD at FFC Lincoln Park

    It’s that time of year again. People are saying “new year, new me” and goals (some more realistic than others) are being set. According to The Personality and Social Psychology Bulletin, roughly 55% of New Year’s goals are health related. Here are a few tips to set realistic and attainable goals this year, without going from 0 to 60.

    Analyze your priorities and your time.
    We all have the same amount of hours in a day. What we devote those hours to, however, varies from person to person. Do you feel like your overall health is struggling? Chances are you are devoting more time and energy to another area in your life. I would challenge you to take a look at how your time is spent and ensure that it reflects your priorities.

    Look for bright spots and potential barriers.
    With goal setting, it is only natural to come across challenges. It is important to look into our pasts to better overcome these challenges. Chances are, this goal is similar to something you have strived for in the past. Look for the “bright spots,” or things that have worked well for you in the past, and try to do more of these. Also, make a list of anything that could get in the way of your goal. This will help you to problem solve and work around these barriers.

    Focus on habits.
    Yes, you do have an overall end goal, yet it is the repeated habits that help you accomplish it. It takes time to form a habit, so it is important to cut yourself some slack and strive for progress and not perfection. Specifically regarding nutrition, most people know more than they think they do. For example, they know they should be drinking more water, but they struggle with actually doing it. It is the behavior change that fills in this gap and gets you to the end goal.

    Write it down.
    Where do you want to be in 6 months? One year? Having these goals in writing improves the likelihood of you accomplishing it. Break down the big goal into small weekly goals to cross off your list. Scientifically, some people experience a dopamine release when goals are accomplished. This will make you want to repeat this behavior.

    For questions or to set up a nutrition appointment, contact Chelsea at cstegman@ffc.com.

    We are constantly looking for ways to enhance your club experience. Here is a brief recap of the latest improvements made to both FFC Boystown and FFC East Lakeview:

    • New dumbbells and free weights
    • New Olympic benches and adjustable benches

    Questions? Please email Boystown General Manager Kevin at kgornik@ffc.com or East Lakeview General Manager Chase at cwersal@ffc.com.

    Our new group fitness schedule begins on January 6. Check out the upcoming changes and additions to the schedule:

    New Classes

    • Yoga Sculpt: Tuesdays at 7 AM with Skylar D
    • Motiv8: Tuesdays at 7:15 PM with Kelly A
    • Power Yoga: Wednesdays at 6:45 AM with Alex K
    • Modern Mat: Thursdays at 12 PM with Jill W
    • Spinning Interval: Saturdays at 10:45 AM with Becca F

    New Instructor Highlight:

    Skylar Durand was born in Marquette, MI however spent much of her childhood in Okinawa, Japan. Eventually she made it back to the states where she graduated in 2016 from Northern Michigan University with a BS degree and completed her RYT200 Yoga certification through TuliVesi Yoga in Marquette, MI. Skylar loves the versatility and creativity that teaching a variety of yoga styles and formats lends. Her inspiration comes from the students themselves, their energy and the music she listens to preparing for a class. Out of the studio Skylar loves to travel, spending time with family, friends and her two dogs! Join her every Tuesday at 7 AM for Yoga Sculpt.

    Questions? Please contact Group Fitness manager Lara at lmele@ffc.com.

    We love our amazing members and to express our gratitude, we’re hosting a Member Appreciation Day on Saturday, January 25! All day long, bring a guest to the club for free, enjoy smoothie samples, win prizes and more! Plus, Octavio Kitchen and Cantina (Dragtavio Brunch Club) will be providing brunch items and drinks as a reward for hitting New Year’s fitness goals!

    Please contact Liz with any questions at ESilberman@ffc.com.

    Looking for an excuse to pamper yourself? We can help. Check out these great spa offers for December!

    3 pack of 60 minute massages for $305

    Making time for yourself can be challenging during the holidays. Give yourself the gift of relaxation this year with our 3 pack of massages!

    Services expire one year from date of purchase. No two discounts apply. Offer valid at all FFC locations.

    3 pack of FFC Facials for $280

    It’s no secret that winter can leave your skin dry, cracked and irritated. Keep your healthy glow all winter long with our 3 pack of FFC Facials!

    Services expire one year from date of purchase. No two discounts apply. Offer valid at Gold Coast, Lincoln Park, West Loop, Oak Park and Park Ridge locations.

    3 pack of No Chip Manicures for $125

    Keep your hands holiday party-ready this year with our 3 pack of No Chip Manicures!

    Services expire one year from date of purchase. Offer valid at FFC Lincoln Park. No two discounts apply.

    Nutrition Tips for the Holidays by Mike Glab, RD at FFC East Lakeview and FFC Boystown

    Can you believe we’re already approaching the holidays and the close of the 2010s decade? For many people, holiday gatherings with rich meals, desserts and boozy drinks can lead to unnecessary stress surrounding weight, diet and appearance. This is largely based on the misconception that you will pack on the pounds this time of year, but did you know the average American gains one pound during the holidays?

    It’s hardly worth flipping your existing nutrition routine on its head for a potential one-pound weight gain, so this post will look beyond the plate to provide guidance. Use one, some or all of these tips during the holidays, but always remember the most important tip of all: Enjoy your holiday meal!

    Avoid making any drastic changes
    Around the holidays people like to cut out carbs, start fasting or skip meals entirely. Their thinking is that these changes are going to offset the overindulgence of food and drink that occurs during the holidays.

    My advice is to stick to your routine as much as you possibly can. Making one of the changes above can lead to unintended consequences such as undernourishing your body, underfueling your workout, low blood sugar and worst of all being HANGRY.

    You can try something new when you can fully commit the time and resources it takes to see sustainable, healthy, habit changes. Working with a dietitian can provide you the guidance to achieve that!

    Keep your routine consistent
    Eat your familiar meals and snacks as close to the times you normally do leading up to the holiday meal. Provide yourself the level of nourishment you generally expect, and you may not be as tempted to overindulge at holiday meals.

    This gets a little more tricky if you travel for the holidays. Bring balanced snacks for the plane or car ride like a banana and almonds, beef jerky and an apple, a cheese stick and baby carrots or a turkey sandwich on 100% whole wheat bread.

    Bonus: Here’s an example of a balanced, nourishing meal that requires very little prep in a travel situation: One whole wheat english muffin topped with 2 tablespoons of peanut butter and banana slices. Wash it down with an 8 oz glass of cow’s, soy or pea milk for extra protein.

    Practice mindful eating
    Mindful Eating is a strategy used to call your full attention to the present meal. You can try one or more of the following strategies to help you eat more mindfully.

    • Eliminate distractions like your phone, television or computer.
    • Pay attention to your hunger and fullness cues.
    • Focus on all sensory aspects of the meal: taste and flavor, mouthfeel and texture, smells, sounds and the colors on your plate.
      Appreciate food as fuel for your body.
    • Coping with (and eventually reducing) feelings of anxiety and guilt with food.

    Mindful Eating is a great technique to use during the holidays because you are not required to significantly alter your diet. You are simply being more present at the meal and fully immersing yourself in the pleasure of eating. The goal is to replace any negative feelings with more self-control, awareness and positivity.

    Hydrate with non-caloric beverages
    Liquid calories are the sneakiest of calories. According to one study, liquid calories make up 22% of calories in the average American diet. For some perspective, that is 440 calories per day in a standard 2000 calorie diet or 3,080 calories per week!

    Soda is basically liquid candy and empty calories. One 12 ounce cola is 150 calories, exclusively from added sugar. Fruit juice isn’t much better, even if it’s 100% derived from fruit. One cup of apple juice contains 115 calories. When it comes to alcohol, on average, a 12 ounce beer is 153 calories, a 5 ounce glass of wine is 125 calories and 1.5 ounces of hard liquor is 100 calories.

    Try hydrating with non-caloric beverages or, at the very least, alternate the above high calorie drinks with non-caloric beverages. Non-caloric beverages include:

    • Water
    • Sparkling water
    • Unsweetened tea
    • Black coffee

    Enjoy the holidays!
    Holiday weight gain is drastically overhyped as the average American gains about one pound during this time of year. The strategies above will provide you guidance and help alleviate any food-related stress during the already stressful holiday season. Enjoy your time with family, friends and food during the holidays.

    Mike Glab is the RD at FFC East Lakeview and FFC Boystown and can be reached at mglab@ffc.com. Contact Mike or your FFC RD to help you work through these strategies and more!

    Sources:
    Stanford
    Live Science
    Healthline
    Reuters
    Healthline

    Looking for new workout tunes? Look no further! This month, we’re featuring Victor Virgilio’s workout playlist! Victor is the Operations Manager for FFC Park Ridge. After working in hotel management, Victor decided to follow his passion and work in the health and wellness industry. He has now been with FFC for 5 years, working at Gold Coast, Old Town and West Loop before landing at Park Ridge.

    Check out Victor’s featured playlist on our Spotify channel.

    Victor Virgilio

    Love Zumba? Now’s the time to become a Zumba instructor, or just enhance your skills, and learn the formula that has built the biggest dance fitness craze to hit the fitness industry!

    Zumba education specialist Jenna Bostic will be joining us at FFC Union Station to teach the introduction course for the Zumba brand: Zumba Basic 1 License.

    Join us on Saturday, December 14 from 10 AM – 7 PM at FFC Union Station. For details and pricing, please visit the Zumba website.