We’re wishing you a happy and healthy Labor Day on Monday, September 2! Please be aware of the following holiday schedule to help you plan.

Monday, September 2

  • FFC Union Station & FFC Old Town – closed
  • All other clubs: 7 AM – 5 PM

All other weekend hours will be normal.

*24-hour clubs reopen at 4:30 AM Tuesday, September 3.

You’re not the only one constantly working to evolve! In an effort to bring you the best content possible, we are excited to let you know that we have completely overhauled our blog. Check out the brand new, updated Formula site – this one-stop, easy-to-navigate platform will give you everything you need for a life well-lived. Plus, you can sign up to receive updates on an as-published, weekly or monthly basis here.

  • Inspirational member stories
  • Motivational employee stories
  • Workouts by our staff of fitness experts
  • Recipes from our staff of registered dietitians
  • Wellness tips from our massage therapists
  • Beauty advice from our skincare experts
  • Playlists, city guides & more!

>> Click here to check it out!

Sign Up to Get Notified:

Rebel against your current fitness routine – the Faction is coming August 5. Visit www.ffc.com/faction and sign up to be the first to know about the class schedule,free demos and more!

Enter to Win:

Want to win a month of FREE workouts?! Click here to enter the contest by submitting your best photo of how you rebel against your current fitness routine. Contest open to members and non-members and runs until August 5, 2019.

 

 

 

FFC and host Austin Head are excited to announce the brand new BONUS season of his popular podcast, The Treadcast is out today! This season is all about endurance and specifically designed to get you race season-ready. It will include information for marathons and other races, running form, nutrition and more!

About The Treadcast Podcast

Join host Austin Head as he takes you through an exciting 30-40 minute treadmill workout that will keep you on your toes!

In the special BONUS season, Austin welcomes Chris Navin, FFC head endurance coach, for a 3-part workout designed for those of you training for the Chicago Marathon. Different intervals and helpful feedback make the workout ideal for any skill level. Whether in the gym or on your own treadmill, you’ll leave feeling accomplished and energized!

 

Chicago-based health and medical software company, physIQ, is studying how daily activity is related to VO2Max. We are recruiting healthy volunteers for a research study…

What’s VO2Max?
• VO2Max is an exercise test to determine your cardiovascular fitness – i.e., how fit you are
• About 10 minutes of testing, 60 minutes total
• Normally $150, but is included without cost
Who is eligible?
• Adults age 18+
• No known cardiovascular disease or health problems
What is involved?
• Participants will wear a bandaid-like cardiac monitor and a smartwatch for 5 days
• Participants will perform 1 VO2Max Test

Interested?

To get started, either:
• Go to tinyurl.com/piq-vo2
• Call 855-869-9054
• Email vo2max@physiq.zendesk.com

It’s almost time to head back to school so make the most of these last few relaxing days of summer by taking advantage of one of our August spa specials!

Men’s Facial: $95
* No two discounts apply. Service must be received in August.

60-minute Aromatherapy Massage: $101
* No two discounts apply. Service must be received in August.

3 No Chip Manicures: $125
*No two discounts apply. Services expire 1/1/20.

Active Release Techniques (ART) can play a part in addressing overuse injuries. It has been a major presence in Ironman races for over 20 years. ART is a movement based/soft tissue technique that addresses problems with muscles, tendons, ligaments, fascia and nerves which are often a result of overuse. When tissue is subjected to acute conditions (pulls, tears, contusions) or an accumulation of small tears (micro-trauma), scar tissue can build up. This can lead to decreased flexibility, decreased strength as well as feeling pain and can lead to inefficiencies in movement patterns.

Stop by NovaCare and see how our specialty treatments can help keep you active and pain-free! If you are experiencing any of these issues or have sustained a recent injury, please see one of our clinicians for a complimentary injury screen during the times listed below and experience the power of physical therapy!

  • FFC East Lakeview – August 17; 9:30 – 10:30 AM
  • FFC Elmhurst – August 10; 8 – 10 AM
  • FFC Boystown – August 15; 4 – 6 PM
  • FFC Gold Coast – walk-ins welcome
  • FFC Lincoln Park – walk-ins welcome
  • FFC Oak Park – August 28; 4 – 6 PM
  • FFC Park Ridge – walk-ins welcome
  • FFC South Loop – walk-ins welcome
  • FFC Union Station – August 20; 11:30 – 1 PM
  • FFC West Loop – August 20; 4:15 – 5 PM

Do you want to make exercise your career? Learn to teach Pilates with us!

Details are here: https://ffc.com/ffc-university/pilates-teacher-training-program/

Pilates is not going away – there’s a reason it’s grown in popularity for everyone from fitness enthusiasts to professional athletes!

Want to get a comprehensive education and gain credibility and marketability in the fitness industry? Join us for our next Classical Pilates Formula Session – classes begin August 23, 2019.

See testimonials from students of the program here!

About the Program

Classical Pilates Formula at FFC is a 450-hour comprehensive Pilates training apprenticeship diploma program that will give you a solid education in Pilates and all of the tools to be a great instructor.

In addition to a thorough instruction of beginner through advanced levels of Pilates exercises, our program highlights anatomy, teaching/cueing techniques, instructions for all levels of clients as well as special-case clients, and a business plan to ensure a successful career as a Pilates professional.

Throughout the program, you will be evaluated on your understanding of the material with written and practical examinations and physical performance of the exercises.

Questions? Contact Kristin Strom at kstrom@ffc.com or visit https://ffc.com/ffc-university/pilates-teacher-training-program for more information!

Remember the days of back-to-school prep, making sure you had enough pencils, a cool backpack, and the good ole’ trusty lunchbox? The lunchbox was key: it housed your most precious snacks, giving you enough energy to sprint the bases during gym class kickball and stay awake in math class (maybe). Fast forward into adult years… what happened to your lunch box?

After several years as a registered dietitian, I’ve noticed that lunch tends to be the most neglected meal, with dinner and breakfast getting most of meal prep attention. That leaves a quick 15 minute, on the go option for lunch — whether a sad sandwich on white bread, a run to the drive through, or a “protein” bar (FYI there is probably more sugar than protein in your bar). Lunch deserves to be planned out! It’s the time of day you need a balance of protein, carbohydrates, and fat to give you energy to finish out the work day, replenish your energy from your morning workout, and prevent late night sweet cravings. Let’s bring some of that childhood excitement back to lunch!

The Lunchtime Essentials

A complete meal should include four main components: non-starchy vegetables, lean protein, complex carbohydrates, and healthy fats. Your lunch isn’t complete unless you can check off all four of these categories. And don’t forget 8-10 oz. of water!

Back to Packing

Don’t let your brown bag lunch history deter you! All the cool kids bring their lunch to work. It gives you the most control over your intake, which translates into your goals being achieved. Here are some ideas to get you started:

  • Leftovers: I know, it was probably a stretch to get you to consider packing your lunch and now I’m suggesting leftovers. But hear me out — we don’t all have the time to meticulously plan out breakfast, lunch, and dinner in a balanced and timely way that gives us all necessary nutrients, can be stored properly for the week, and tastes good. That’s where leftovers come in: cook once, eat twice (or three or four times). Hello efficiency.
  • Quinoa bowls: Quinoa is a high fiber whole grain that absorbs flavor; make a batch for lunches and it will taste better as the week goes on. Try a Mexican-inspired quinoa bowl with grilled chicken, black beans, chopped tomatoes, red onion, cilantro, and bell peppers topped with olive oil and lime juice dressing (add garlic, cumin, and sriracha for a little more flavor and heat).
  • Snack lunch: Sometimes you may not have time to put together a cohesive meal for lunch and that’s okay. As long as you include all four components, you’re set. A snack-lunch could consistent of one cup baby carrots, one cup sliced cucumbers, one stick grass-fed jerky, an apple, and one brown rice cake topped with an individual packet of guacamole. Need more protein? Swap jerky for two hard boiled eggs. Plant based? Omit the jerky and use hummus instead of guacamole. Simple and satisfying.

When You Have to Buy Lunch

Of course, there will be inevitable days when you need to buy a lunch. Keep it simple. Avoid making huge substitutions and changes to pre-made menu items as this often changes the taste and volume of food so you may be hungry an hour later. First pick your protein, whether it’s animal or plant based; aim for 3-5 ounces (size of the palm of your hand). Then add veggies: a salad, grilled seasonal veggies, or a cup of broth-based vegetable soup. Lastly, choose complex carbohydrates. This can be brown rice, sweet potato, or farro. A carb serving should be approximately the size of your fist.

Get Packing!

Now that you’ve thought about what to pack, create an action plan of how you will achieve this goal. Start realistically, committing to a packed lunch twice per week. Slowly add more days each week until your lunch packing pro. If you’re feeling extra proud of yourself, tag FFC in your lunchbox pictures on social media!

Want to set up a complimentary consultation with Liz? Email her at edejulius@ffc.com!

In honor of National Relaxation Day on August 15, check out FFC’s August playlist, curated by FFC Gold Coast massage therapist Neale Baldyga! Neale says, “Hi, I’m Neale and music is my life. I work as a massage therapist at FFC Gold Coast, and I DJ, drum, and facilitate sound healing events throughout Chicago.”

Go-to workout song: “truly an impossible task. Rock would be my go-to genre.”

Why music is important for fitness: music has a limitless potential to help people create the feeling that they want for any particular workout. It can inspire you to dig deeper or to end in relaxation.

Check out the full playlist below!