MOVE2WIN IS BACK, BABY!
There’s no motivation like a little friendly competition – invite your friends and join us for Move2Win Madness! Put the full court press on your MEP (Myzone effort points) production from March 1 – March 31 and advance through this tourney to win fantastic prizes, including exclusive fitness savings.

You’ll have to work hard and leave it all on the court to see this challenge through to the “Final 4000” level, but we know you’ve got what it takes to succeed!

Move2Win Madness will run from Friday, March 1 until Sunday March 31.

Sign up today at ffc.com/m2w.

While you probably know about Pilates (and maybe even the amazing benefits you can get from it)… do you know anything about the different types of Pilates you can do? Or which format is best for you? Check out the highlights and benefits of each kind of Pilates class offered! Have questions or want to take advantage of Unlimited Group Apparatus classes from February 1-28 (you can join any time, but you’ll get the most value if you sign up now!)? Email regional Pilates manager Kristin Strom at kstrom@ffc.com.

First thing’s first – there are different ways to do Pilates: group mat classes, group apparatus sessions, or private Pilates sessions.

  • Group Mat Classes (free-$25/class) 
    • Most group mat classes are automatically included in your FFC membership (there are some special events that may require admission). Classes offer a general, well-rounded workout using the mat and sometimes the ‘Magic Circle’. These classes are a terrific way to practice Pilates consistently and with frequency. These classes can range in size from 6-50 people.
  • Group Apparatus Sessions ($25-$50/session) 
    • These sessions are taught in the Pilates studio on the apparatus and can include reformers, tower/ wall units, ‘Wunda Chairs’ or ‘Magic Circles’. These sessions can range in size from 3-8 people. Prior experience in private sessions is highly recommended and in many times, required, to learn the Pilates fundamentals and apparatus safety!
  • Private Pilates Sessions ($75-$150/session)
    • Private sessions are one of the best options offered. Your instructor can customize a workout specific to your desires and your body at that moment, and can give you optimal cueing to help you achieve perfect form!

Do you think Pilates is too hard?  Or do you think Pilates is too easy? It shouldn’t be either of these – it should feel just right. It should feel like a good balance of strength and stretch, abs, back, arm and leg work, as well as a good balance of challenge and fun!

Benefits of Pilates

You cannot put a price on the benefits you will see from practicing Pilates. Addressing everything from chronic pain and injury prevention, to cross-training (for runners, endurance athletes and more) and improved posture, strengthened core and even weight loss, it’s no wonder Pilates is loved by everyday fitness enthusiasts, professional athletes and celebrities alike.

Goldilocks Pilates

If you tried Pilates and your workout was too hard, talk to your instructor. There may be some exercises that are not quite right for your body at this time. A good instructor can customize an appropriate workout perfect for you. If your Pilates workout felt too easy, talk to your instructor, or find a new one. Each instructor uses a teaching style that is shaped by their training, their experience and their personality. It is important that you have a good working relationship with your trainer and that they can adapt to fit your needs so that you really FEEL the workout! Questions? Email Kristin at kstrom@ffc.com for more info!

Learn new swim strokes while improving your swim technique with coached swim technique group workouts for triathletes and swimmers!

  • Enhance your swim fitness
  • Open to all levels of swimmers
  • Complimentary first lesson – join in anytime!

Fitness Formula Clubs’ Adult Group Swim Technique classes are coached swim lessons run by our SwimMonster US Masters Swim (USMS) Club and coached by certified U.S. Masters Swim (USMS), American Swim Coaches Association (ASCA), and USA Triathlon (USAT) certified coaches. From first timers just learning to swim, to seasoned masters swimmers and Ironman triathletes, all ages and experience levels are welcome in these classes.

All FFC Endurance programs are 100% intimidation-free, meaning FFC members can attend a complimentary lesson before committing to a full training program in a supportive, educational environment. Stop by the pool deck, join us for a complimentary workout, and ask our FFC endurance coaches for more information. Non-members who live in the Chicagoland area can also sign up for a free trial at ffc.com/try-tri. Questions can be directed to endurance@ffc.com.

Popular Locations, Dates & Times:

Swim Tech I: Open to All Levels of Swimmers

  • Lincoln Park: Thursdays at 6:00 PM (and 7:30 PM May-August)
  • Park Ridge: Thursdays at 6:00 PM
  • Lincoln Park: Saturdays at 10:00 AM

Swim Tech II: Build Strength and Endurance

  • Gold Coast: Tuesdays at 6:30 AM
  • West Loop: Tuesdays at 6:30 PM
  • Oak Park: Tuesdays at 6:45 PM
  • Park Ridge: Tuesdays at 6:00 AM
  • Lincoln Park: Fridays at 6:30 AM

Swim Tech III: Advanced Swimming for Triathletes and Masters Swimmers

  • Lincoln Park: Mondays 5:30 PM
  • Park Ridge: Saturdays 8:00 AM

Start 2019 with a new Workout of the Month! FFC Oak Park’s Elite Trainer Itzel Michel has designed a well-rounded routine for you to try featuring the Leopard Crawl. Check out the full workout here: https://ffc.com/monthlyworkout/.

Movement Highlight: Leopard Crawl
Pilates Exercise of the Month: Spine Stretch Forward
Nutrition Tip of the Month: Carbs are the primary source of immediate energy for all of your body’s cells. Active individuals should be mindful of daily carb intake to ensure they get the most out of their workout. Start by adding a complex carb the size of your cupped hand to each meal.
Smoothie of the Month: Chocolate Covered Strawberry
Group Exercise Class of the Month: Yoga for Athletes (great for tightness due to sports!)

This is your final reminder to sign up for February’s UGAP (Unlimited Group Apparatus) program!

During the month of February, attend as many of the special UGAP group classes as you would like at the club you sign up at for $99.

Throughout the month, you will progress from the most fundamental to some of the most advanced Pilates exercises. By the end of the month, you should have better posture, core strength and balance. Incorporating Pilates into your exercise routine will improve your form and can help prevent injuries.

This is the perfect time of year to start conditioning your body for the upcoming marathon, triathlon and golf seasons! Registration information is available in the club in the Pilates studio or fitness desk and on the FFC website this month. Contact your club’s Pilates coordinator with questions, or email
Kristin Strom at kstrom@ffc.com.

Massage Therapy + Valentine’s Day = The Perfect Couple

  • Book a Vitality Massage in February for only $140!

(Available at all spa locations except Elmhurst. Service must be received in February, no two discounts apply).

Elmhurst Valentine’s Day Special

  • Enjoy complimentary chocolate and champagne when you book a Vitality Massage on Valentine’s Day!

(Available at FFC Elmhurst on Thursday, February 14, 2019 only).

Facial Special

  • Enjoy a custom 60-minute facial for just $85 during the month of February!

(Available at FFC Gold Coast, Lincoln Park, West Loop, Oak Park and Park Ridge. Service must be received in February. No two discounts apply).

Custom 60 minute Facial $85

  • Must be received in February, no two discounts apply.

(Gold Coast, Lincoln Park, West Loop, Oak Park, Park Ridge)

Sweaty Swag Retail Discounts!

  • Enjoy 20% off on all Sweaty Swag athletic wear on Valentine’s Day at FFC Park Ridge and FFC Elmhurst!

Injuries can happen at any time to anyone. Whether playing your favorite sport, working on the job or living your daily life, it’s important to get the proper treatment when an injury occurs, NovaCare can help you get started with the evaluation process. Don’t let an injury derail your resolution! If you are experiencing any pain please see one of our clinicians at our FFC locations for a complimentary injury screen and experience the power of physical therapy!

  • FFC East Lakeview – February 9; 9:30 – 10:30 AM
  • FFC Boystown – February 16; 10 – 12 PM
  • FFC Lincoln Park – walk-ins welcome
  • FFC Oak Park – February 26; 4 – 6 PM
  • FFC Park Ridge – walk-ins welcome
  • FFC South Loop – February 25; 7 – 8 PM
  • FFC Union Station – February 18; 11:30 – 1 PM
  • FFC West Loop – February 19; 4:15 – 5 PM

On these cold winter days, soups are an easy and great alternative for meals. Soups can be a great part of meal planning. You can make a batch, divide it into mason jars, freeze it or keep in your fridge for the week and have it as your lunch/dinner with some crackers or naan bread.

Making a soup that includes lots of fiber and protein, will help keep you full longer. One of my favorite soups to make is Lentils! Is super easy, delicious and 1 bowl can pack anywhere from 8-10 grams of protein and 11 grams of fiber. For added protein and texture, you can add quinoa or barley. Try the Red Lentil soup below to warm up this winter!

Ingredients

  • 2 tbsp vegetable oil
  • 1 medium onion — chopped
  • 2 garlic cloves — pressed
  • 2 medium carrots — chopped
  • 1 stalk celery — chopped
  • 2 tbsp tomato puree
  • 6 cups of low sodium vegetable/chicken stock
  • 1 cup split red lentils
  • 1/2 cup uncooked quinoa
  • salt and black pepper to taste

Instructions

  • Heat oil in a pot over medium heat and add onion, Cook for 3 minutes, until soft, then add garlic, celery (optional) and carrots. Cook for 5 more minutes, stirring frequently.
  • Add tomato puree, stock and lentils. Bring to a boil. Simmer for 10 minutes, until lentils are tender.
  • Add quinoa. Cook for 10-15 more minutes until quinoa is cooked. Add more stock if the soup appears too thick for your taste.
  • Season with salt and pepper. Garnish with parsley and lime slices.

Check out FFC’s February playlist, curated by FFC Park Ridge member (and #DefyExpectations featured story) Traci Hill!

About Traci: As a Chicago firefighter, Traci has learned how to stay cool under pressure. Handling multiple sclerosis and helping people achieve total health and wellness while raising 2 kids requires a stress free attitude and a lot of gratitude.

Go-to workout song: Thunderstruck by AC/DC

Why music is so important related to fitness: “Music has the ability to transform your mind. Your mind has the ability to transform your choices. Your choices can transform your body. Therefore music is life changing!”

Check out the full playlist! https://open.spotify.com/playlist/3i0E4AtKDy1lO3EmE0v6lF

 

Are you looking to make lasting changes to your eating habits in 2019? Are you tired of going on and off plan and feeling deprived? Are you struggling to lose weight, control your blood sugar, or improve your digestive health? For these reasons and more, your insurance may cover Medical Nutrition Therapy with little to no out of pocket costs!

FFC’s registered dietitians are credentialed with three major health insurance carriers: Blue Cross Blue Shield, United Healthcare, and Cigna.

To find out in you are covered, reach out to the registered dietitian at your club to set up a quick, complimentary screening to see if you qualify, or email Amy at asilver@ffc.com.