Are you looking to change or break a habit of yours? Changing your habits is the key to successful, sustainable health outcomes. Not only can having healthy habits reduce our risk of certain chronic health conditions, it can also help us feel our best, have more energy and have a more positive outlook.

If you’ve ever tried to change or create a habit before, you’ve probably experienced how hard it can be! Try not to be discouraged by this. What helps is viewing the habit change the same way as learning a new skill. Learning a new skill takes time. While you may hear that it takes 2 weeks to 30 days to build a habit, in reality, it may take as long as six months to a year to be fully ingrained in your routine.

Whether you want to go to the gym more often, eat healthier food, get more sleep, improve your productivity or save more money, changing your habits comes down to the same process. Here are some tips to get you started.

  1. Think about why you want to make the change. It’s really important to understand why changing your habit is valuable to you. What makes you emotionally invested in putting the effort into changing? Our emotions are very powerful in dictating our thoughts, behaviors, actions, and choices. While it may be logical to change i.e. getting more sleep will give you more energy, this fact alone is usually not enough for people to change. Why is feeling more energized important to you? Why do you care? Think about it! This should really spark something in you!
  2. Maybe you’ve been thinking about changing this habit for sometime, but the thought of doing it is overwhelming you. Decision fatigue sets in and you’re feeling hopeless and give up. Remember, “Rome wasn’t built in a day”. Catch yourself if you’re falling into the “all or nothing” thinking and take a moment to slow down. Break down the goal you’re trying to achieve into much smaller steps, segments or pieces. By breaking down the goal this way, you’ll be able to accomplish the task at hand in a much easier way which will help you build momentum and motivation.
  3. Another way to make a change in your habits is to set up your environment to help you succeed. Examples of this include keeping healthier foods stocked in your kitchen, packing your lunch the night before a busy morning, keeping your gym clothes/shoes at work, or decluttering your desk to maximize productivity. This extra step of setting up your environment is a powerful way to keep yourself consistent and have your habit change be at the forefront of your mind.

Try out these 3 tips to get you started on changing your habits little by little overtime and see your success rate grow until you reach the point when you’re doing it without even thinking about it!

Want more tips or to set up a complimentary consultation with Emily? Email her at!

Check out FFC’s July playlist, curated by Chicago DJ duo Milk n Cooks! Paul and James are twin brothers who started their lives as athletes that always loved being in the fitness world. They developed into music producers and DJs and now are figuring out creative ways to combine both of those passions.

They will be spinning live at the Raise on the Roof rooftop fitness party at FFC Elmhurst on Friday, 26 – which will raise money to find a cure for ALS. Visit for more info and to get your ticket!! Event will start with a high-energy cardio class set to live tunes and conclude with mingling, light bites and cocktails, the opportunity to win some amazing prizes and of course, more live music from Milk n Cooks Music!

Listen to some of their favorite workout tunes below:




In addition to the scheduled complimentary NovaCare injury screens for June on June 12, from 4 – 6 PM with Erin, local podiatrist and FFC Boystown member Dr. Bilal Siddiqui will also be conducting foot/ankle injury specific screenings.

This is a great opportunity for any members, staff, or trainers to chat with Erin and the physician or discuss and get advice on orthotics, shoe wear, running gait analysis, or any other questions/concerns pertaining to the foot/ankle. Questions? Email!

NovaCare Physical Therapy at FFC in Chicago

Help us kick off Pride Month and get a great workout in on Sunday, June 2 at 12 noon at FFC Boystown! Work out your legs, glutes, biceps, tris, quads and more. This calorie burning class with Rock Evans will kick things into gear. Everyone is welcome, as long as you are ready to sweat! Questions? Email!

Stop by our booth at the Belmont Sheffield Music Festival over May 25-26 and help us kick off summertime in Chicago. We will have games, giveaways and more, can’t wait to see you there!

On Saturday, April 13 from 2 – 3 PM, FFC Boystown is combining your two favorite things – dogs and Pilates for a free, one-hour Pilates group session! Midnite Townsend will be teaching basic Pilates techniques that you can do with your dog. Plus, Pawsitively Balanced Dog Training will be on hand to teach you how to work with your dog and keep them calm while you do workouts at home!

*BYOD (Bring Your Own Dog)
Plus, free FFC doggy bandana for your furry friend! Treat samples and raffle prize courtesy of Wigglyville!

This event is FREE for members only. Limited space is available, so RSVP online! Questions? Contact

Spring is here and summer is just around the corner! Kickstart your spring routine with two of FFC Boystown’s signature group fitness classes. Contact Info:!

Class options include:

  • FitKick with Esau Escobar at 6 PM
  • #312 with Becca Russo at 7:30 PM

This event is FREE for members and non-members. Limited space is available, so RSVP online! Questions? Contact

Get moving on Sunday, April 14 from 1 – 2 PM at FFC Boystown with POMSQUAD! POMSQUAD Fitness is a super fun, immensely positive, high-energy dance fitness class. You’ll be shaking your poms while prancing, dancing, bending, and snapping to today’s hits and yesterday’s favorites.

This class is inclusive, encouraging, and easy to follow and is designed to maximize calorie burn while strengthening and toning the body. Poms provided!

Pricing: 1 squadmate — $15, 2 squadmates — $25, 3 squadmates — $35

PLUS: mark your calendars for May’s class on Sunday, 5/05 from 1 – 2 PM!

For more information or questions, email You can also learn more at

Congratulations to FFC Boystown member of the month, Paul Lane! We asked him a few questions about his experience at FFC, and here’s what he had to share.

What does membership at FFC mean to you?
It’s definitely helped getting me through my first winter in the city. That was kinda harsh.

When at FFC, you will find me doing…
Squats. Deep squats. I typically stick to free weights.

I work out to…
DJ sets on SoundCloud. Boris. Anthony Dicap. Honcho. Trax Only. Jasmine Infiniti. Brain Maier. Nina Kravitz.

Join us on Thursday, March 14 from 6:30 – 7:30 PM, when FFC Boystown and Lark are teaming up for a special St. Patty’s spin class & pregame!

FFC Boystown and Lark Chicago are teaming up to bring you the perfect St. Patrick’s day weekend pregame. Kick off your celebration with a 1-hour spinning interval class with Daniel L + complimentary green beer, protein shakes and hors d’oeuvres to follow! FREE for members & guests, all levels welcome.

Limited space available — RSVP online using this link!

More info about Lark Chicago —
For questions and more information, email!