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.

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.

Participate in our four-week Pilates 101 workshop and learn the essentials of Pilates!

On Tuesday nights at 7 PM, starting January 7, you’ll learn multiple Pilates exercises and how each exercise should feel on your body. Learn all of the Pilates apparatuses and how to adjust each apparatus to meet your individual needs. Gain a better understanding of moving your body with deeper connection and increased exercise efficiency – all while strengthening your core and decompressing your spine!

The cost of the four-week program is $120.

Spots are limited. Please contact Jen at jdahl@ffc.com to save your spot!

Swim classes are forming! Is “learn to swim” on your bucket list or are you looking to improve your overall efficiency in the water? We have two four-week programs for you – Learn to Swim and Swim Technique.

Learn to Swim is ideal for those with little to no experience in the water, even those with fear of or anxiety around the water. Over the course of four weeks, you will gain confidence in the water and begin to gain the skills necessary to start swimming laps.

Swim Technique is perfect for those who have learned to swim but want to up their game, whether improving their cardiovascular endurance, decreasing body fat or planning to participate in a swim event. During the four week course, you will progressively improve your stroke, breathing techniques and overall swim efficiency, resulting in your ability to complete a continuous .5-1 mile in the pool.

Classes will be offered Wednesdays at 6 and 7 PM for $120 for the four-week program. Program includes semi-private coaching and homework.

To enroll, for more information, or help determining which group training is right for you, contact Joy at jmiles@ffc.com.

Are you looking to get back on track after the holidays? Seeking a nutrition program that you’ll stick to for more than a couple weeks? Need a group of people going through the same thing to help keep you accountable? Join our New Year, New You 8 Week Nutrition Boot Camp at FFC East Lakeview every Monday starting January 13 at 7:30 PM.

What you’ll get:

  • Weekly 1-hour small group sessions with a registered dietitian
  • Closed Facebook group
  • Access to the dietitian via email throughout the week
  • Meal plans and recipes/recipe of the week

What we’ll cover:

  • Grocery store tour ($125 value)
  • Pantry makeover ($99 value)
  • Nutrition basics for every day success
  • Fad diets and why they don’t work
  • Meal prep/planning tips and tricks
  • Navigating real life – how to handle dining out, parties, the Superbowl, office goodies, etc.
  • Participants’ choice – we’ll address whatever hot topics you want to hear about
  • And more!

Cost: $120pp with a minimum of 10 people

Email Mike Glab at mglab@ffc.com to register for the boot camp!

Come celebrate Jen Dahl’s 6-year anniversary teaching WERQ at FFC East Lakeview! We are taking the celebration on the road on January 10, having class and a post class social at Rizzo’s (located at 3658 N Clark St), starting at 6:30 PM. All attendees will receive a complimentary drink and 20% all other food and drink tabs for the night! No class in the club that night. No registration required.

Please contact Jen with any questions at jdahl@ffc.com.

Enhance your fitness and meet your next workout partner. Boxing Bootcamp, led by Master Trainer and martial arts professional, Joe Dankowski, is a full body workout comprised of boxing techniques mixed into interval training. You will learn how to punch, defend yourself and proper footwork, all while getting a great cardiovascular workout. Joe customizes his class to all skill levels for a fun and challenging workout.

Class will take place on Tuesdays from 8 – 9 PM and Saturdays from 10 – 11 AM.

To sign up or for more information, contact Joe at jdankowski@ffc.com.

Taught by certified personal trainer and 3rd degree black belt Tommy Venuti, Fightin’ Shape combines high-intensity exercise with practical martial arts and self-defense skills. Build your confidence, increase your endurance and get one heck of a workout.

Two men at FFC at MMA class

Join us Saturdays beginning January 4 at 1 PM in the second floor training area to get in Fightin’ Shape!

Space is limited, contact Tommy Venuti (tvenuti@ffc.com) to save your spot!

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

Through December 10, bring in any new and unwrapped toy to drop off at one of the donation bins in the lobby at FFC East Lakeview. As a thank you for helping us spread the holiday cheer, we will add a guest pass to your account.

Questions? Email Anthony at areed@ffc.com.