At FFC, community is more than just a word—it’s the foundation of who we are. When you’re a member or part of our team, you’re part of our family. That’s why when longtime trainer Eric Glickstein shared his daughter Bria’s passion for dance, we were proud to support her team through the FFC Cares Foundation.
A Lifetime in Fitness
Eric has been with FFC for over 16 years, though his career in fitness spans more than five decades. As FFC’s only Resistance Training Specialist®, Eric is dedicated to helping members move better, build strength, and overcome challenges. He has worked with countless clients over the years—including one with advanced Multiple Sclerosis, who regained significant mobility through their training together. For Eric, FFC has always been more than a workplace; it’s a community of colleagues and members who inspire him daily.
Bria’s Passion for Dance
That sense of community extends to his family as well. Eric’s daughter Bria has been dancing since she was a toddler—what began as natural movement has evolved into a lifelong passion. Dance, he explains, has given her purpose, discipline, and self-expression, while also fueling her natural athleticism.
A Team with Big Goals
Bria now competes with the Lincoln Park High School Dance Team, which is preparing for a season of local, regional, and national competitions. Last year, the team placed third nationally, and this year they are aiming for the championship.
How the FFC Cares Foundation Makes an Impact
Supporting teams like Bria’s takes more than talent and hard work—it also takes resources. Contributions like the one from the FFC Cares Foundation help cover uniforms, travel expenses, and competition costs, making these opportunities possible for student athletes.
More Than Just a Job
For Eric, the gesture is a reminder of what makes FFC special: “Almost every person I have met at FFC has been awesome, from the members to my co-workers. This community has impacted my life far beyond just my job.”
One Community, Many Passions
From the weight room to the dance floor, fitness and performance may take different forms, but at their core they share the same values—discipline, creativity, and resilience. At FFC, we are proud to celebrate and support the people who make our community stronger every day.
“It’s not always so much about the physicality of working out, it’s about our mental health as well. It’s about going to a place where we feel like we can make mistakes, where our bodies don’t need to be perfect, where we go and we have our gym friends.” – Lois Miller, FFC Director of Group Fitness
There’s a powerful shift that happens when you stop working out alone and start showing up together. Group fitness isn’t just about exercise, it’s about connection, confidence, and community. Whether you’re recovering from an injury, building strength, or just trying to clear your head, being surrounded by like-minded people who share a common goal makes all the difference.
Lois sees it every day: people walk in with different goals, but they leave with something more. “We make you feel better when you leave than when you came in,” she says. “And that to me is a job well done.”
It’s that emotional shift, not just the physical effort, that makes group fitness so impactful.
Lois Miller, FFC Director of Group Fitness, Instructing FFC’s “WTF!” Class
Inside the Studio: How FFC Group Fitness Instructors Build Community
Becca Russo, FFC’s 2024 Instructor of the Year, began her fitness journey teaching Zumba in Cleveland and has been leading group classes in Chicago since 2012. Now an exclusive, full-time instructor at FFC, she teaches a variety of classes, including cardio, spin, strength training, aqua aerobics and Pilates. Becca brings a positive, welcoming energy to every class she leads.
“By far my favorite part is the community building. It really is more of a social emotional experience teaching a fitness class than it is anything else,” Becca says. “It’s about reading the room, figuring out the dynamics between myself and the students, and celebrating life’s moments with people.”
Becca builds community with intention, starting with something as simple as learning names and taking song requests. “Getting to class early and staying late, that’s where the magic happens,” she says. Her classes are uplifting and inclusive spaces where connection takes center stage. That sense of belonging is also shown through her social media, where Becca keeps the energy going and the community connected.
Something special about Becca’s style is that she uses her classes to spice up the ordinaries in life. Whether it’s celebrating city anniversaries, turning holidays into themed workouts or creating fun challenges like her Saturday “Tribecca” series- where participants who complete all three back-to-back classes earn a custom button and a social media shoutout- Becca finds creative ways to keep people excited, engaged and coming back for more.
Becca Russo, FFC Exclusive Group Fitness Instructor, Teaching
Why FFC Group Fitness Keeps You Coming Back
Lois has been in the fitness industry for over 40 years, and since 2013, she’s served as the Director of Group Fitness at FFC. Her passion goes far beyond workouts. It’s about creating experiences that are welcoming, energizing and deeply human.
The variety of class formats and the creativity of the instructors helps keep group fitness new and exciting. Whether it’s cardio, strength training or hybrid classes that mix different styles, there’s something to fit every goal and preference.
“One of the best things we can do for our bodies is to cross-train, not just formats, but instructors. Go to our different clubs, experience different instructors and realize that there’s not just two or three hot instructors. We have 200 incredible ones, and I want you to experience them all.”
She believes that the emotional and social aspects of group fitness are just as important as the workouts themselves. It’s a space where people feel supported, seen, and safe to be themselves, especially when starting out.
“All it takes is just that one class for them to feel like they went from new to now being seasoned where they can walk into any class. And I always tell members, it may feel new to you for the first time, but you’re not alone.”
At FFC, that sense of belonging is intentional. From creative programming, inclusive training and standout signature formats, every element is built to help members stay consistent and excited to return.
FFC Spin Group Fitness Class on the FFC Gold Coast Rooftop
Science Backed Benefits: Why Group Fitness Works
Research shows group fitness isn’t just more fun, it helps people stick with their workouts and see better results. Here’s why:
Accountability: Knowing others expect you to show up keeps you consistent.
Peer Motivation: Seeing and cheering on others pushes you to work harder.
Expert Guidance: Instructors provide structure, support, and safe progressions.
Positive Pressure: Friendly competition encourages you to challenge yourself.
Mental Boost: The social connection reduces stress and improves mood.
Group fitness brings together variety, connection and fun, which is what helps people stick with it as a routine and keep making progress.
FFC Themed Group Fitness Class
What’s Hot Right Now at FFC
Formula 94: This cardio based, calorie-torching format is performed barefoot, however shoes are optional, in a 94 degree studio with 40% humidity. The use of light to moderate hand weights will help you incinerate body fat as you define your body from head to toe.
WTF! (Work Till Failure): This full body, strength training workout tackles every major muscle group with the use of heavy weights for eight exercises. Each exercise is performed for 45 seconds with your heaviest weight selection then immediately dropped to slightly lighter weight for the last 45 seconds. Following this 90 second set is a 30 second rest. Once all eight exercises are completed, the circuit will run for one more round.
RockSTAR Ride: This high energy ‘party on the bike’ workout will get you moving to the beats of your favorite recording artists and (almost) anything goes! RockStar RIDE is a safe and effective calorie burning workout where you will experience jumps, tap backs and fun choreography.
Alex Castillo, FFC Group Fitness Manager, Taking Lois Miller’s Class
Join the Community… Your First Group Fitness Class Awaits!
Curious about group fitness? Getting started is simple! Whether you’re just starting out or are a seasoned pro, there’s a class that’ll fit you.
How to Get Started:
Browse the full group fitness schedule by location here.
https://ffc.com/wp-content/uploads/2025/07/enews-images-600-×-300-px-98.png9381875Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2025-07-29 10:52:402025-07-30 14:28:51More Than the Workout: How Group Fitness Builds Confidence and Community
“If I can learn this stuff, anyone can.” That’s how FFC Oak Park member Michael Costello sums up the incredible progress made since starting on a fitness journey in January. With the support of personal trainer Lawrence Kay, a meaningful gift from Michael’s mother, and the welcoming community at FFC, Michael’s health and outlook on life has already been transformed. Michael’s story is a powerful personal training success story rooted in consistency, support, and a total mindset shift.
A Wake-Up Call — And a Gift That Sparked Change
At 46, Michael had reached a point of feeling stuck. Between raising two teenagers and working more than full-time as a music minister at both a church and a school, fitness simply wasn’t on the radar. Michael’s weight climbed to 320 pounds, and a visit to the doctor revealed a diabetes diagnosis — a moment Michael describes as a personal wake-up call.
That’s when Michael’s mother stepped in with a powerful gift: a one-year FFC membership complete with personal training sessions. In January, Michael sat down with FFC’s Julius to create a plan — and hasn’t looked back since.
Support, Structure, and a Whole-Person Approach
Michael works out three times a week for an hour with personal trainer Lawrence Kay, who built a plan that went far beyond just cardio. With guidance around nutrition, hydration, movement, and lifestyle habits, Michael has already lost nearly 50 pounds. Even more importantly, Michael’s A1C has dropped dramatically — now just one-tenth of a point above normal. Michael’s doctor recently took them off two medications and is thrilled with the progress.
This personal training success story is about more than just weight loss. It’s about education, accountability, and the power of showing up with support. “Working with a personal trainer has been incredible — I could have gone to the gym without Lawrence, but I wouldn’t have had the same amount of success.”
“I Didn’t Grow Up Around This” — Rethinking Fitness as a Lifestyle
For Michael, this journey hasn’t just been physical. It’s been a total mindset shift. Michael didn’t grow up around people who valued fitness or viewed it as part of everyday life. That meant there was a learning curve — but one Michael’s tackled with commitment.
Now, fitness is a regular part of Michael’s routine. Michael takes walks, looks forward to workouts, and feels a sense of belonging at FFC Oak Park. “You start to get to know people. The membership team is always so welcoming, and I see the same faces each week. There’s a wide range of ages and fitness levels, and that makes the space feel inclusive.”
Michael’s experience shows how a personal training success story can begin at any age — and how support, education, and community can reshape your entire lifestyle.
Everyday Wins: Strength That Shows Up in Real Life
Michael’s transformation is showing up in unexpected ways — from everyday tasks to being a musician. “I play piano and harpsichord and move a lot of gear. Now it’s so much easier.”
Michael recently bought a house and finds that everything from stairs to home maintenance feels more manageable. “I feel stronger. I feel more confident.”
Looking Ahead: Healthy Habits and Long-Term Goals
Michael’s ultimate goal is simple: to get to a healthy weight and manage diabetes without relying on medication. Michael once weighed 200 pounds and hopes to get close again, but is more focused on sustainability than a specific number.
“I used to do extreme dieting, but it never lasted. Now, I still enjoy many of the foods I love — I’m just wiser about when and how I eat them.” The psychological benefits are just as powerful: more energy, better moods, and no more daily naps.
Michael’s even starting to dream a little bigger. “I never thought I’d do a 5K — but now I think, maybe I could.”
Leading by Example — At Home and in the Community
Perhaps most rewarding of all, Michael is becoming a role model — for their teenage children, coworkers, and others watching the progress. “A coworker joined FFC after seeing how well I’m doing. I want to show my kids that this can be a part of life.”
At FFC Oak Park, and with personal trainer Lawrence, Michael has found not just a gym — but a supportive, knowledgeable, and empowering environment that makes wellness possible, even with a packed schedule. Michael’s journey continues to inspire others and stands out as a real-life personal training success story that proves it’s never too late to start.
https://ffc.com/wp-content/uploads/2025/06/Michael-Costello-1-scaled.jpg20482560Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2025-06-18 15:50:362025-07-10 14:46:45Member Spotlight: Michael Costello’s Powerful Journey Toward Health at FFC Oak Park
Think Sitting All Day at Work is Harmless? Think Again.
Spending hours at your desk might feel like part of the job, but too much sitting can take a real toll on your health. While it may not seem like a big deal in the moment, a sedentary routine has been linked to everything from back pain to increased risk of chronic disease.
The good news? You don’t need to overhaul your entire schedule to make a difference. Small bursts of movement throughout the day can lead to big benefits, like better focus, more energy, and even improved long-term health.
Here’s what moving more during the workday can do for your physical health:
Reduces Risk of Chronic Diseases: Moving throughout the day can significantly reduce your risk of heart disease, type 2 diabetes, and even certain cancers. Regular physical activity helps control blood sugar levels and insulin, improving overall metabolic health. By staying active, you’re not only boosting your fitness but also taking important steps to protect your long-term health.
Boosts Calorie Burn: Standing burns more calories than sitting, so even standing while zoning out is helping you burn energy. Quick walks are another easy way to burn calories without breaking a sweat, allowing you to stay active without interrupting your day. These small movements add up, contributing to your overall calorie burn and helping you stay energized. Say goodbye to the risk of varicose veins and surprise leg cramps.
Improves Posture & Reduces Pain: Switching between sitting and standing throughout the day can help alleviate back and neck pain by promoting better posture and reducing strain. Walking acts as a natural remedy for your spine, helping to “oil” those stiff areas and improve mobility, which can further reduce discomfort and keep you feeling better throughout the day.
Improves Circulation: Moving throughout the day helps improve blood circulation, keeping it smooth and efficient, much like a well-oiled machine. Regular movement reduces the risk of varicose veins and helps prevent those surprise leg cramps, promoting healthier circulation and overall comfort.
Better Joint and Muscle Health: Regular movement is like giving your joints a dose of lotion—keeping them flexible and your muscles primed for action. It helps prevent stiffness and discomfort, ensuring your joints stay lubricated and muscles remain strong and active.
But wait – there’s more! Your brain wants in on the action too. Here’s how movement boosts mental health:
Increases Focus and Energy: When you move, more oxygen flows to your brain, which helps improve focus and mental clarity. This simple boost can make a world of difference when you’re trying to stay on top of tasks or need to sharpen your concentration. Plus, movement fights off that dreaded 2 p.m. slump. Instead of feeling sluggish and drained, a bit of movement can help keep your energy up and prevent that mid-day yawning cycle that feels like your soul is trying to escape.
Enhances Mood: Walking is like hitting the reset button for your mood. It naturally releases endorphins—those feel-good chemicals in your brain—that can help lift your spirits. Whether you’re feeling down or stressed, a quick walk can provide that necessary pick-me-up. And let’s be honest, walking also helps prevent those moments where you want to flip your desk during a stressful Zoom call. A few steps can help you stay grounded and calm under pressure.
Improves Creativity: Want to spark your creativity? Try going for a walk. Studies show that physical activity, like walking, boosts creative thinking. It’s the perfect way to get those ideas flowing without the pressure of staring at a blinking cursor on your screen. Rather than forcing yourself to brainstorm in front of your computer, taking a walk can clear your mind and lead to more productive, inspired thinking.
Boosts Productivity: Less sitting and more moving can have a huge impact on your productivity. When you reduce the time spent sitting, you stay sharper and more focused. Instead of getting lost in the cycle of procrastination and distraction, moving around keeps your mind active and ready to tackle the next task. It’s a simple way to prevent the dreaded temptation of Googling “how many hours until Friday?” and helps you power through your day with greater efficiency.
So, how do you sneak more movement into your 9 to 5? Try these:
Try using a sit-stand desk. It’s a great way to break up the long hours of sitting.
Turn some of your meetings into walking meetings. It’s a good way to stay engaged, and it’s harder to doze off when you’re on the move.
Set a timer to remind yourself to stand or move every 30 – 60 minutes. Your Apple Watch isn’t the only one that should be keeping track!
Take a walk during your breaks or after lunch. Even a quick trip to the vending machine counts.
Find a movement buddy – someone who’ll motivate you to take the stairs or join you for a quick walk around the block.
Changing up your daily routine might feel like a challenge, but it doesn’t take much to start seeing results. Even small movements throughout your day can support your health, boost mental clarity, and ease those nagging aches that come from too much sitting. The key is consistency and a little intention. So let’s find simple ways to move more and sit less. Your body will feel better for it, and your focus at work just might get a boost too.
https://ffc.com/wp-content/uploads/2025/04/email-images-2025-04-29T155920.484.jpg6251875Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2025-04-29 15:54:442025-04-29 16:00:34Benefits of Standing/Walking Throughout the Workday
Just like your biceps, quadriceps, and abdominal muscles, your heart muscle needs to be worked out. How do you maintain your heart health? With proper nutrition and physical activity! Below, FFC Registered Dietitian Amanda Angelopoulos, and FFC Personal Trainer Brent Yao, provide ways that you can show your heart some love!
How to Take Care of Your Heart Health From the Perspective of a Registered Dietitian
Q: What role does proper nutrition play in heart health?
A: Maintaining a proper diet helps manage cholesterol, blood pressure, and weight. It is essential that what we eat is balanced with enough fruits, vegetables, whole grains and healthy fats. These nutrients support healthy arteries, lower inflammation, and keep blood pressure and cholesterol in check. In doing so, the risk of heart disease decreases!
Q: What is the difference between “good” and “bad” fats in relation to nutrition and heart health?
A: It is important to remember that not all fats are bad. In fact, some fats are good for your heart. Good fats can be found in olive oil, nuts, and fish. These healthy “good” fats lower bad cholesterol and reduce inflammation, improving your heart health. On the other hand, “bad” fats do the opposite; they raise bad cholesterol and increase the risk of heart disease. These “bad” fats can be found in processed and saturated foods, including red meat and full-fat dairy. It is important to limit these “bad” fats in your diet to protect your heart.
Q: How does someone know if their diet is helpful or harmful to their cardiovascular health?
A: There are several warning signs when your cardiovascular health is deteriorating due to an improper diet: unhealthy cholesterol levels, abnormal blood pressure, and an unhealthy weight. To ensure that your diet is heart-healthy, check to ensure that you are eating enough fruits, vegetables, whole grains and healthy fats. You should also limit processed foods, salt, and unhealthy fats. This is where working with a Registered Dietitian can prove to be the critical step to finding the right balanced diet for you! They will help you formulate a tailored nutrition plan based on your test results and health goals.
Q: What else should people know if they want to maintain a diet that keeps their heart healthy?
A: To maintain a heart-healthy diet, people should aim to:
Eat a variety of fruits and vegetables for vitamins and fiber.
Choose whole grains over refined grains.
Limit processed foods, sugar, and salt.
Include healthy fats like those from nuts, seeds, and fatty fish.
Watch portion sizes to avoid overeating.
Stay hydrated with water instead of sugary drinks.
Balance your diet with regular physical activity to support overall heart health.
Our experienced team of Registered Dietitians at FFC is here as a resource for you to become the healthiest you in 2025!
How to Take Care of Your Heart Health From the Perspective of a Personal Trainer
Q: What role does exercise play in keeping your heart healthy?
A: Exercise is like a workout for your heart. It strengthens the heart muscle, which makes it more efficient at pumping blood. It also lowers your resting heart rate. Exercise has the power to lower your blood pressure, reduce your risk of heart disease, and improve your overall quality of life by making daily tasks less strenuous!
Q: Why is strength training important for your heart’s health?
A: Strength training directly impacts muscle mass and bone density, which can help improve your metabolism, burn more calories (even when you’re at rest!), and lower the risk of musculoskeletal injuries. This can help you maintain a healthy weight, which is important for heart health. Strength training can also help lower blood pressure and improve quality of life when training in a full range of motion.
Q: How can we incorporate our target heart rate zones into our workouts to ensure that we are doing the most effective exercise for our hearts?
A: Your target heart rate zone is the range of heartbeats per minute that will give you the most benefit from your workout. To find your target heart rate zones, follow these steps:
Calculate your maximum heart rate (MHR). The most common way to do this is by subtracting your age from 220. For example, if you are 30 years old, your MHR would be 220 – 30 = 190 beats per minute (bpm).
Determine your target heart rate zones. These are ranges of heart rates that correspond to different levels of exercise intensity. The American Heart Association recommends the following zones:
* Moderate-intensity activity: 50-70% of your MHR. For a 30-year-old, this would be approximately 95-133 bpm.
* Vigorous-intensity activity: 70-85% of your MHR. For a 30-year-old, this would be approximately 133-162 bpm.
Monitor your heart rate during exercise. You can do this by taking your pulse or using a heart rate monitor. Adjust your exercise intensity to stay within your target heart rate zone. If your heart rate is too low, you may need to increase the intensity of your workout. If it is too high, you may need to decrease the intensity.
It is important to note that these are just general guidelines. Your individual target heart rate zones may vary depending on your fitness level, health conditions, and other factors. That’s where FFC’s Personal Trainers come in! Our team of experts will create a personalized plan designed for your heart health.
https://ffc.com/wp-content/uploads/2025/02/email-images-56.jpg6251875Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2025-02-25 09:34:592025-03-03 15:54:27Show Your Heart Some Love
As a 21-year-old college student living in the fast-paced city of Chicago, my life is all about staying on the go. Between juggling internships, school projects, and the general irregularities of college life, I’ve learned how important it is to prioritize health and wellness. Whether it was running track in high school or dabbling in sports like boxing and MMA, fitness has always been a big part of my life. Now that I’m in my 20s, I want a body (and mind) that can keep up with my fast-paced lifestyle and stay strong for years to come. As a part of my marketing internship with Fitness Formula Clubs (FFC), I had the opportunity to take a VO2 Max and Resting Metabolic Rate test.
I’d heard about these fitness assessments before, mostly from fitness gurus and influencers on social media. I never really understood the benefits until recently. Spoiler: It’s an eye-opening but exhausting experience.
Preparing for the VO2 Max and Resting Metabolic Rate Tests
When I first showed up for the test, I was nervous. However, I was immediately calmed down by Katherine Chung, aka Kathy. She is the registered dietitian nutritionist at FFC’s Gold Coast location and is an expert in her field. She did not mind answering all of my silly questions before and during the tests. Her calm and positive energy was exactly what I needed to ease my nerves. I began the testing process with the Resting Metabolic Rate (RMR) test.
Resting Metabolic Rate (RMR) Test
As explained to me by Kathy, an RMR test measures how many calories your body burns at rest. Essentially, it’s a way to understand your baseline energy expenditure and overall metabolism. For the test, I had to breathe into a plastic tube connected to a machine that analyzed my oxygen and CO2 levels. It wasn’t the most comfortable I’ve been (hello, mouth tube), but it wasn’t terrible either. I love talking, so sitting in silence for 20 minutes was the most difficult part. However, the uncomfortable silence proved to be worth it. The results that I received will forever change my mindset around health and wellness.
As it turns out, I burn 2,592 calories at rest; my metabolism is 41% higher than the average metabolism in my demographic! After factoring in my current lifestyle and workout routine, Kathy told me I needed to consume 3,600 to 4,300 calories a day just to gain muscle. One really interesting takeaway for me is that the test revealed I’m burning just as many fats as carbs. All of which indicates that my current diet is pretty well-balanced!
VO2 Max Test
Up next was the highly anticipated (and slightly intimidating) VO2 Max test! For those who are unfamiliar, a VO2 Max test measures the maximum volume of oxygen that your body uses during exercise. It’s regarded as one of the best indicators of cardiovascular and overall health. The process started with Kathy hooking me up to a heart rate monitor and attaching a heavy-duty mask onto my face that made me feel like I was transforming into Darth Vader. It was intense, to say the least!
The test started slow on the treadmill, and the speed and incline increased gradually until I hit my absolute limit. Coming from a track and field background, I could almost hear my old coach yelling at me to push harder, and I did! In fact, at my peak, I was running 8 mph on an incline of 5. When I hit my breaking point, Kathy directed me to slow down and cool off, letting my heart rate recover.
Now for the fun part: the results. My VO2 max was 45.9 ml O2/kg/min, which Kathy told me was just shy of the excellent fitness level range for my demographic. For context, Lance Armstrong’s VO2 max was 85 ml O2/kg/min, so there’s a lot of room to grow!
Lessons Learned
This experience opened my eyes regarding my health and wellness journey. The RMR test completely changed the way I now approach food and exercise. Discovering that my metabolism is higher than expected has shown me the minimum I need to function and thrive. For a long time, I was caught up on the number on the scale, obsessing over every little thing I ate. After taking the RMR test and reflecting, I realized that eating should be a source of enjoyment rather than a source of anxiety. While I understand that I need to incorporate more high-calorie foods into my diet, I want to do it with foods that I enjoy.
Though my track and field days are over, the VO2 Max test provided a lot of insight. It’s fascinating to see how my body is operating while exercising. It feels like opening up a window into my own physiology. As someone who uses Strava, I now have a clear benchmark for where I am at and how I can improve.
While I might not be signing up for another VO2 Max test anytime soon, I’m curious to see how my lungs and legs stack up in the future. It’s definitely going to be on my radar down the road! Between both of these tests, I learned it’s perfectly fine not to be at your ideal fitness level yet. There’s no need to feel like you’re in a constant tug-of-war with your own body. The key is to understanding where you are at now (thank you RMR/VO2 Max tests), treat yourself kindly, and measure your progress to reach your goals.
Conclusion
This experience was surprisingly enjoyable and insightful! It might look intimidating at first, but seriously, there’s nothing to stress about. These tests aren’t just for fitness gurus or hardcore athletes. If you are even a little curious about your body and understanding how to work smarter, not harder, I highly recommend these tests. In the end, you might learn something game-changing about your fitness level, just like I did!
https://ffc.com/wp-content/uploads/2025/01/enews-images-600-×-300-px-7.jpg9381875Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2025-01-16 11:36:212025-01-16 16:23:04So, What Are VO2 Max & Resting Metabolic Rate Tests, Anyway?
Learn the science behind this FFC group fitness class format that Members have been raving about.
WTF! (Work Till Failure) is Fitness Formula Clubs (FFC)’s newest group fitness class. If you’ve heard about the format and have wondered what it’s all about, you’re not alone. I mean, a name like that is sure to catch anyone’s attention! So, wtf is WTF!? Keep reading to learn how this class filled with heavyweight exercises has captivated FFC Members. And, you’ll learn why you should take it!
Okay, So WTF is WTF!?
WTF! is a 45-minute group fitness class that uses heavy weights to tone your body, strengthen your muscles, and increase your overall confidence. When you walk into the FFC group fitness studio, grab a few sets of heavy dumbbells: 1-2 of your heaviest, and 1-2 just a bit lighter. New to WTF!? Be sure to let your instructor know so they can better coach you!
The class consists of 8 exercises and 2 full rounds. The exercises vary by class. You may find yourself doing weighted lunges, chest flies, tricep extensions, bicep curls, overhead presses, and more; one thing you’ll never be during this class is bored! Each exercise starts with 45 seconds of your heaviest dumbbell, followed immediately by 45 seconds of a slightly less heavy dumbbell. There is a 30-second break between each exercise. Once all 8 exercises are complete, round 2 begins. The goal of the first 45 seconds is to work until failure; now you know why it’s called WTF!
How and Why was WTF! Developed?
FFC develops all group fitness classes in-house. WTF! was developed this Fall (2024) by Lois Miller, FFC Group Fitness Director. Strength training is a key ingredient in a healthy lifestyle, and has been gaining popularity in recent years as more people learn its benefits.
Between the right timing and a fantastic name idea (you can’t disagree with this great name), Lois knew that FFC Members would embrace this class when it launched! Using her decades of training and group fitness experience, Lois developed WTF!, a class where participants can strength train with the guidance of a group fitness instructor.
Why Should I Take WTF!?
WTF! is for everyone. Whether you’ve been training with heavy weights for years, or you’ve never picked up a set of dumbbells, you’ll benefit from WTF! Strength training during the WTF! class will not only strengthen your muscles, but it will also lean your figure, improve your posture, strengthen tendons and ligaments, balance out your cortisol levels, and increase your metabolism. Did you know that during a cardio workout, your calories stop burning immediately following the workout, however during a heavy strength workout (like WTF!), your body continues to burn calories long after the workout is complete?!
An even greater benefit of WTF! than those listed above is increased confidence. When you’re able to lift heavy weights, you’re able to complete everyday tasks like climbing stairs carrying children or backpacks with greater ease. You’ll feel incredibly accomplished as you begin to notice your body getting stronger. You’ll also find pride in the ability to lift heavier weights than you ever thought possible. And, you’ll have a LOT of fun while doing so. As I said above, WTF! is anything but boring!
How Do I Sign Up?
So you’re ready to try it out! Already an FFC Member? Sign up for WTF! TODAYin the FFC+ app! If you’re new to FFC, sign up to take a tour of the Club, and ask your Membership Representative to get you registered for class!
Let’s get stronger together with WTF!, FFC Chicago!
Blog by FFC Marketing Manager Sydney Meyer & FFC Group Fitness Director Lois Miller
There is nothing easy about training for a marathon; it requires dedication, discipline, and strategy. For Channing (Silky) Harris, a fitness enthusiast and weightlifter, Pilates at FFC turned out to be the unexpected key to completing the Chicago Marathon. Keep reading to learn how Silky’s journey with Pilates and running helped him cross the Chicago Marathon finish line.
An Unexpected Start to Pilates
Two years ago, Silky’s wife, FFC Pilates Instructor Raven Harris, encouraged Silky to try Pilates. Initially, he was skeptical. “I was so used to hitting the weights hard that Pilates didn’t seem challenging enough,” Silky admits. However, one class was enough to transform his perspective. “I instantly felt the full body engagement, and the endorphins would help me go right into my workout afterward,” he says.
After that first class, Pilates became a consistent part of Silky’s workout routine. Silky developed a custom training schedule: a biweekly private Pilates session, a weekly small Pilates apparatus class, and a weekly Pilates mat class.
Transformative Effects of Consistent Pilates
Silky noticed the physical impacts of Pilates immediately. He attributes losing over 40 pounds while maintaining core strength and muscle definition to his regular Pilates practice. In addition to the visible transformation, the internal benefits were equally impactful. “The breathwork and calmness that Pilates introduced transitioned well into my deadlifts, bench press, and runs,” Silky explains.
Tackling the Chicago Marathon
Silky was inspired to run the Chicago Marathon after experiencing the event’s energy firsthand at Peace Runner’s cheer station, watching his friends run the race. He made the decision to run the full 26.2 miles the following year, determined to be a part of the atmosphere.
Training for the marathon proved to be a part-time job. The regimented routine included long runs on Sundays, midweek 3-5 mile runs, and casual Saturday jogs. Amongst the physical and mental challenges of marathon training, Pilates became the unexpected key to his success.
Pilates as a Secret Weapon for Strength and Recovery
The post-run Pilates sessions were challenging, but incredibly beneficial. “Pilates after a long run was absolute torture,” Silky recalls, “but the refreshment my body would feel after pushing through a full session was always worth it.” He credits Pilates with opening his hips, improving his posture, and helping his body recover faster from long runs.
Pilates played a crucial role in protecting Silky’s body from injury throughout his marathon training and on race day. The focus on core stability and flexibility helped Silky safely attack this long-distance run.
A Marathon Experience To Remember
On race day, Silky was ready. Any nerves he once had were replaced with excitement when he was once again surrounded by the energy of the Chicago Marathon. “It wasn’t as bad as once feared,” he states. “Chicago and the crowd’s energy really made each mile so much more electric than those quiet practice runs.” The combination of Pilates and endurance training paid off, helping him reach the finish line injury-free.
The Future of Pilates and Running for Silky
Silky’s commitment to Pilates remains strong. “I will absolutely be continuing Pilates,” he says. “It keeps my body feeling agile and ready for all the rigorous workouts I throw at it.” While he plans to take a break from long-distance running for now, Pilates will continue to be part of his fitness routine.
Silky’s Chicago Marathon story is a testament to the power of Pilates. Whether you’re training for a marathon or simply looking to enhance your overall fitness, Pilates at FFC can be the tool that keeps you strong, balanced, and ready to tackle your wellness goals.
https://ffc.com/wp-content/uploads/2024/11/email-images-2024-11-15T121248.819.png6251875Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2024-11-15 12:26:382024-11-15 12:27:03How Pilates Helped an FFC Member Finish the Chicago Marathon
Lisa Brigham has been a member of Fitness Formula Clubs (FFC) in the Chicago Suburbs for over 17 years. Lisa has always prioritized health and wellness in her busy life. A mom of 3 teens who works a full-time job, Lisa has always been determined to improve her health. FFC Oak Park has provided a space for her to focus on herself outside her busy work and family life. Through Lisa’s 17 years of being a member, FFC has continuously given her more ways to enhance her workouts. Her health has benefited in unexpected and exciting ways.
FFC in Chicago is the holistic health solution that has immensely improved Lisa’s mental and physical well being. FFC has given Lisa much more than a fitness floor with machines. For 17 years out of the 40 years FFC has been around, FFC has provided her with an entire community filled with group fitness classes, nutrition guidance, a relaxing space for recovery and so much more.
“I am obsessed with the benefits FFC has added to my life, and I have been able to climb towards my goals and become my healthiest self, all thanks to my membership.”
Group Fitness Classes Impacting Health
Lisa started attending daily group fitness classes and quickly realized how beneficial the classes were for her health journey. Through Lisa’s fitness journey at FFC, she has lost over 20 pounds due to her dedication. She has more energy and is in a better mood after spending her mornings at FFC each day.
FFC Group Fitness Classes have been a key aspect in Lisa’s health journey. She has tried an exceptional amount of classes from Pilates to yoga to strength training. Not only are FFC classes convenient for her extremely busy schedule; they also push her out of her comfort zone. Lisa has a blast trying various forms of exercise through a variety of exciting classes that FFC offers. As someone who used to say, “I hate spin,” she now adores it and takes a spin class every Monday and Friday morning! She is able to enjoy and appreciate spin as it puts less pressure on her joints, allowing her to maintain a fitness routine even when her muscles are sore from her other FFC Group Fitness Classes.
In addition to her spin classes, Lisa frequently prioritizes the 9:00 am Endura 94 heated workout classes. This heated workout class focuses on building endurance while simultaneously strengthening every muscle in your body. When Lisa wants to give up during a particularly tough workout, she is encouraged to keep going through the supportive atmosphere of her instructors and friends, motivating her to push through her discomfort.
These classes remind Lisa of why she attends FFC daily and why she decided to become a member. The combination of mentally and physically challenging classes help her stay motivated. Fitness has become not just a routine for Lisa, but also a rewarding experience. Convincing friends and family around her to join classes has become a hobby. Lisa loves seeing them discover their own strength and resilience! The progress Lisa sees in herself and her community reinforces her commitment to FFC. Her daily attendance is nonnegotiable. These classes are more than just workouts; they are a significant part of her journey to becoming a healthier and happier individual.
Mental Health
Lisa has built close friendships through FFC that encourage her to wake up each morning and come to class. FFC Group Fitness Classes have helped Lisa establish these friendships both in and outside of the club. As Lisa has explored new motives for fitness, she has encouraged her friends to to step out of their comfort zone as well. These bonds are a key reason Lisa eagerly wakes up each morning to attend class.
The environment has expanded beyond FFC. Attending morning classes has lead to catch ups with her gym friends after class. After a hard workout, Lisa and her friends will treat themselves to coffee before beginning their workday. They enjoy talking about their fitness journey in addition to other activities going on in their hectic lives, blossoming a strong friendship. These friendships provide Lisa with the benefit of feeling part of a tight-knit community. Her overall mood is boosted both in and out of the club.
Lisa knows that mental health is just as important as physical in one’s overall health. Working out and engaging with the FFC community has helped decrease her stress and enhance her job satisfaction. Beginning each day with a workout has given Lisa a sense of focus, making tackling work tasks tremendously easier. Not only does starting the day with a workout energize Lisa, but it also sets a positive tone for the rest of the day. With a busy schedule, it is crucial for her to stay on top of tasks and her morning ritual. FFC has become an essential part of maintaining balance and achieving her goals.
The Impact of Nutrition
Exercising at FFC has helped Lisa feel great for 17 years. However, there was one part of wellness that Lisa knew she needed to tackle in order to feel her absolute best: her diet. Lisa was able to seek out one of FFC’s Registered Dietitians to get personalized guidance for her body’s needs. In 2020 when Lisa realized that she wanted to improve her overall health to an even greater extent, she understood that what she consumed was a major part of this journey. Lisa and her FFC Registered Dietitian crafted a plan that would work for her. They focused on incorporating more whole foods into her diet and cutting out the processed ones. When changing her diet, Lisa noticed an immediate boost in her energy. She felt more in tune with her body during her fitness classes than ever before.
She has been able to change her lifestyle at home, as she grocery shops with her new fitness community that she created through FFC! Lisa uses this beneficial and social time to find healthy options to bring into her pantry. This has become a fun and exciting experience for Lisa. She enjoys learning new types of food to incorporate into recipes from her friends. Lisa has makes sure to choose each item carefully, using her newfound nutrition knowledge from FFC to help guide her decisions.
Not only does she feel better about what she eats, but she also now enjoys healthy eating! Working with a dietitian has proven to be the final piece to the wellness puzzle that has allowed Lisa to finish the complete transformation of her lifestyle. She now feels more empowered and energized in every aspect of her life.
Influence on Family
Having been a first-hand witness to the full range of benefits that FFC has provided Lisa over the years, her husband and her 3 kids were encouraged to walk into the FFC doors and see what changes the club would provide them. Her kids, all involved in athletics, carve out time to come into FFC. They’ve seen increased results in their athletic performance. Lisa’s kids access the main fitness floor then after, use the recovery lounge to prevent injuries in their sports.
Although Lisa’s kids are highly dedicated to their fitness, they are also still in school. Her kids often stay after a workout to get work done at the Local’84 cafe. Lisa is able to feel confident in her kids future as they are able to properly balance their time by using FFC resources. Lisa loves getting to see her kids follow on their own fitness journey, guiding them to better success as a whole.
According to Lisa’s daughter Kennedi, “Watching my mom flourish with her membership at FFC has been truly special. The relationships my mom has built, and the support she has been given, is inspiring. I have loved getting to watch her thrive in her fitness journey. Witnessing her commitment has had an incredible impact on me. On the days that I struggle to find motivation, I think of the fact that my mom is already at the gym. Through my mom, I have found a passion in creating my own community at FFC.”
FFC As Lisa’s Holistic Health Solution
Fitness Formula Clubs tailors an approach to provide a different experience for individuals’ unique needs and values. Through her 17 years as a member, Lisa has consistently felt a personal connection with the FFC team. They have encouraged her in achieving her health and fitness goals, constructing her to be confident in continued progress. Lisa believes that as long as she remains an FFC Member, she will keep improving her health. The combination of expert support, personalized attention, and a powerful sense of community at FFC has transformed Lisa’s approach to health and fitness. Wellness is now one of the most rewarding and enjoyable parts of her life.
“Becoming a member of FFC has led me to feel amazing both mentally and physically.”
Post Written by Kennedi Brigham, FFC Summer 2024 Marketing Intern.
https://ffc.com/wp-content/uploads/2024/08/Lisa-Brigham-1-scaled.jpg19202560Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2024-08-28 11:11:382024-08-28 11:35:32FFC: Your Holistic Health Solution
Maria Vazquez used to be intimidated by the gym. She had the impression that gym-goers were unwelcoming and judgmental of people early in their fitness journey. Her mindset completely shifted when she met the friendly, welcoming, and knowledgeable FFC community. Specifically, working with her Trainer Theresa, and her Nutritionist Griselda.
Maria grew up in a Latinx household where she didn’t receive much education about living a healthy lifestyle.
“I was brought to see a nutritionist at a very young age, without fully understanding why I was meeting with them. That did not help my view on diet and exercise.”
Finding the Motivation to Make a Change
In 2021, Maria decided that she wanted to make a change. Still fighting negative biases around fitness centers and dietitians, she started her wellness journey on her own. For over a year, Maria’s exercise routines involved 6 days of cardio workouts, utilizing a free trainer on YouTube.
She began to watch her diet as well. Having very minimal knowledge around nutrition, Maria simply attempted to minimize her food intake.
Maria quickly realized that without a real fitness or nutrition plan, she would hit a dead end.
At this point, Maria had caught the wellness bug. Though the YouTube workouts served as a helpful start, and she had the genuine desire to eat healthy, she was beginning to feel like her makeshift routine had plateaued.
“I wasn’t feeling as great as I hoped I’d feel, and I knew I needed support.”
Changing Fitness Direction with FFC
Maria found FFC when she noticed the incredible results her friend was seeing. She signed up for a tour of FFC Lincoln Park, where she felt immediately welcomed and inspired. That’s when her health journey changed directions for the better.
Maria joined FFC in January of 2024. In just five months, Maria’s diet and exercise routine had completely transformed. The major change? Working with FFC’s team of experts!
Working with an FFC Nutritionist
Maria began working with FFC Nutritionist, Griselda Ayala, immediately upon joining. Griselda taught Maria so much in just the first session. The two discussed the importance of incorporating protein, what portions should look like, and the science behind properly fueling your body. The most influential shift that Maria has experienced in her dietary journey since working with Griselda, though, has been her mindset change.
“I no longer see food as “good” or “bad.” Griselda has provided me with the education around nutrition that has shifted my perspective to view food as just providing “more energy” or less energy.”
Having gone from simply restricting food as her main method of dieting, incorporating the knowledge that Maria has gained from Griselda has helped her fuel her body with healthy, protein-rich foods that give her the energy to show up as her strongest self in both her workouts and in her daily life.
Incorporating FFC Personal Training into Maria’s Routine
Not only has Maria worked with a nutritionist at FFC, she has also worked with Personal Trainer, Theresa Maloco. Maria’s past fears of a hostile environment at the gym completely melted away. Theresa created a safe environment for Maria. She also met Maria’s needs right where she was at. Having previously only focused on cardio, Theresa helped Maria build personalized and intentional full-body workouts.
“Theresa pushed me out of my comfort zone. I’ve lost weight, gained muscle, and have more energy than ever before.”
Fitness and Nutrition as a Lifestyle
Having come from a family that didn’t have much education around health and wellness, Maria is able to share her newfound passion with those closest to her. She’s even encouraged friends and family members to give FFC a try!
In addition to working with Griselda and Theresa, Maria enjoys FFC by participating in group Dance Classes and utilizing the Boxing Studio. Through FFC, Maria has gained not only muscle, but also confidence, and an incredible community of like-minded FFC members and employees. Her hope is that others like her who have had a negative view of the world of fitness and nutrition can see that it’s not so scary. FFC has shown Maria that fitness is for everyone.
Post Written by FFC Marketing Manager Sydney Meyer.
https://ffc.com/wp-content/uploads/2024/06/IMG_7463.jpeg6781536Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2024-06-24 10:03:242024-06-24 10:03:24Maria Vazquez – Fighting Negative Fitness Biases and Making Lasting Life Changes with FFC
In August of 2021, Sophie Lester was experiencing something that many of us adults have also experienced: burnout. She needed a way to take time for herself and relieve stress. Seeking a way to build physical and mental confidence outside of her job as a Chicago preschool teacher, she felt motivated to join a fitness club. She was curious about options such as working with a personal trainer or a nutritionist. Although Sophie had dabbled in gym memberships and group classes before, she had never found something that she resonated with enough to stick with. However, from the moment she stepped into FFC Lincoln Park, Sophie felt an immediate sense of belonging, the first step in her journey to physical and mental confidence.
Overcoming Skepticism
Struggling with weight fluctuations throughout her adult life, Sophie was a bit skeptical in her early days as an FFC member. I’m sure most of us can relate to trials and errors in exercise. Maybe you tried a new workout, loved it for a few months, then realized it wasn’t a “fix-all,” so you quit. Sophie was the same way. Sophie’s determination to make lasting life changes convinced her to fight off her skepticism and work with a personal trainer at FFC, Michael.
Similar to exercise routines she’d tried before, working with Michael wasn’t a “fix-all.” Instead, Michael led her to an approach unlike any fad diet or exercise she had done in her past.
“I knew right away that this was the approach I should have been taking all along.”
The Impact of a Personal Trainer
Michael met Sophie right where she was at. He talked through her goals, corrected her form, and helped her build strategic workouts targeting the right muscles, to work toward those goals. In addition to the fitness side of things, Sophie couldn’t say enough positive things about Michael’s encouragement. Have you ever felt intimidated by the gym? So had Sophie. Michael made her feel comfortable, and made the program he was working on with her personal and attainable.
The shift in perspective in working with a trainer was profound for Sophie. What once felt like a chore is now one of the best parts of her day. Michael’s support has helped her gain confidence in her physical abilities more than ever before. Starting with modifications and gradually working her way up, Sophie is finding herself achieving milestones she once thought were beyond her reach; she is even working toward a powerlifting competition!
“I’ve been able to prove to myself that I am capable of anything I set my mind to, no matter the size of my body.”
Discovering a Holistic Approach to Nutrition
In addition to exercise fads, have you also tried fad diets? Maybe the diets that influencers rave about? You try these diets, and realize that it is not a long-term solution. Sophie had been down that path as well. Seeing the incredible results she experienced with a trainer, Sophie was motivated to work with a nutritionist at FFC in 2022. Sophie’s nutritionist, Griselda, worked with her to take a holistic approach to wellness. Shifting her focus from the restrictive diets she once explored, Sophie now focuses on nourishing her body. In the same way that Michael met Sophie where she was at, Griselda helped Sophie develop a balanced approach to eating that prioritizes stability. And guess what? This is something that she can stick to long-term and actually enjoy it!
Managing Mental Health Through Fitness and Proper Nutrition
The transformations Sophie has experienced extended far beyond the physical benefits. For Sophie, FFC has become a safe space for her. She uses FFC as a tool to manage anxiety and depression. Before a stressful morning meeting, or after a long day of working with young children, Sophie uses FFC to relieve stress and cope with the ups and downs of life. The mental clarity and confidence are what keep Sophie motivated to continue.
Fitness as a Community and a Lifestyle
What sets FFC apart for Sophie is not just the facilities or the expertise of the trainers, but the genuine care and support extended to every member. From personalized workout programs to nutritional guidance, Sophie has found that FFC goes above and beyond to ensure that each client feels seen, heard, and empowered on their journey to wellness. And, her FFC community have become friends of hers as well!
As Sophie reflects on her transformation, she is beyond grateful for the role FFC has played in her life. What began as a search for physical fitness has evolved into a journey of mental and physical confidence. She can no longer see a life without a focus on fitness and wellness. With each workout she completes, Sophie takes one step closer to her goals, knowing that she carries the lessons learned and the strength gained at FFC Lincoln Park in every other aspect of her daily life.
Post Written by FFC Marketing Manager Sydney Meyer.
https://ffc.com/wp-content/uploads/2024/05/email-images-2024-05-21T163150.613.png325975Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2024-05-22 10:29:102025-05-07 11:31:29How Sophie Lester Found Physical and Mental Confidence at FFC
Emily Oberst is a 25 year old Wisconsin Native, current Chicago resident, 2020 University of Illinois graduate, AND a member of Team U.S.A’s Women’s Wheelchair Basketball team. She and her team will be competing in the Paris Paralympic Games this summer! Emily is a member of FFC Gold Coast, where she completes most of her training for the Paralympics.
I met with her to learn about her background, how she found Wheelchair Basketball, her journey to making it to the Paris Paralympics, and what her training schedule looks like at FFC Gold Coast. Keep reading to learn Emily’s story, or watch our interview below!
From Cancer Survivor to Paralympic Athlete
As a young girl, Emily was obsessed with basketball. She spent her weekends traveling for tournaments, and had dreams to one day play in the WNBA and maybe even make it on the Team U.S.A Olympic Basketball team. At age 12, Emily was diagnosed with Ewing’s Sarcoma, a bone cancer that was in her leg. The diagnosis meant she would have to undergo a forced surgery, causing her to lose the ability to run and jump.
“At the time, I was more devastated to learn I wouldn’t be able to play basketball than the actual cancer, because I was only 12 years old and I didn’t really know what (receiving a cancer diagnosis) meant.”
The great news: after undergoing the surgery and chemotherapy, Emily is in full remission!
Emily explained that her best friends at that age were her teammates. Though she was grateful to be healthy, when she was told she wouldn’t be able to play basketball anymore, she crumbled. She stayed on her basketball team as a manager, but she couldn’t stop herself from desperately missing the sport that had been such an important part of her life.
Discovering Wheelchair Basketball
To satisfy her passion for sports and fitness, Emily explored alternative options to basketball. She tried out golf, which did not require full leg function. At age 15, she was approached by a Wheelchair Basketball coach in her hometown of Milwaukee to try out the sport. He invited her to attend one of their practices.
“I was originally very hesitant. I didn’t understand that because I walk in everyday life, I could still play an adaptive sport.”
She went to the practice anyways, with the goal of politely saying, “thanks for thinking of me, but I don’t think this sport is for me.” Emily was immediately surprised with what she saw on the court. A sport she had assumed was slower paced with little excitement seemed to be just the opposite. Emily fell in love with the energy, athleticism, and competitiveness of Wheelchair Basketball. It encompassed everything that she loved about able-bodied basketball!
But, she wasn’t in a wheelchair in everyday life. How could she participate? Emily learned that anyone who is unable to participate in able-bodied basketball as a result of a disabling conditioning or injury is able to play wheelchair basketball. Having experienced a surgery at 12 that prevented her from running and jumping, Emily was qualified to play wheelchair basketball.
From that practice on, Emily’s passion for basketball was reignited.
Journey to College and National Team Success
Emily worked on building upper body strength and learning the differing rules of the Wheelchair Basketball game. From what Emily explained, in addition to the sport being incredibly fun, the Wheelchair Basketball community is incredible. She said that everyone has a unique story that got them there. They also have many commonalities, including their love for sports and basketball, that bonds them.
Emily played Wheelchair Basketball throughout high school. She went on to be recruited for the University of Alabama College Team at age 17. She transferred to University of Illinois, where she finished her career as a college athlete. During her time at University of Illinois, she also made the U.S.A Women’s Wheelchair Basketball Team and won a gold medal in the 2019 U.S. Women’s U25 World Championships!
Reigniting Passion Post-College
After graduating college in 2020, Emily’s focus turned to her career in operations and logistics. She was loving her post-college life in Chicago. However, she felt a part of her was missing without having basketball in her daily routine. In the summer of 2021, she watched as some of her college teammates competed in the Tokyo Paralympics, taking home the bronze medal for Team U.S.A.
“I have never known what (winning a Paralympic medal) felt like, so that sparked my passion (for Wheelchair Basketball) again.”
I can’t imagine what it would be like to work a full time job AND train for the Paralympics, but Emily is pulling it off flawlessly. Since picking up the sport again in 2021, Emily and the Team U.S.A Women’s Basketball Team won a bronze medal at the World Championships and a gold medal at the Parapan American Games in Santiago, Chile. Her next goal? Win gold in Paris!
Paralympic Training and FFC Gold Coast
Emily spends one long weekend a month at the Olympic and Paralympic Training Center in Colorado Springs. The rest of her Paralympic training happens at FFC Gold Coast.
“It’s super nice that this (FFC) location has a basketball court so I can easily come shoot hoops when I need to get those sessions in and then lift for the conditioning portion of my training.”
How You Can Support Emily’s Journey
My first question for Emily as we were finishing up our time together was how we can best support her from back in the U.S. while she is in Paris competing with Team U.S.A. The first step is to follow her on Instagram, @emily_oberst. She posts updates on her Paralympic journey there. She will also be going to China in a few weeks to compete in a “Friendly Tournament” against China and the Netherlands. Follow along with her team there as well!
Interested in watching the games in Paris? Me too. Emily informed me that they will be streaming on Peacock!
Emily, your FFC Family can’t wait to support you in the Paralympic Games. We are so lucky to have you as a part of our community!
Post Written by FFC Marketing Manager Sydney Meyer.
https://ffc.com/wp-content/uploads/2024/05/Emily-x-FFC-Court.jpg684683Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2024-05-06 16:42:082024-05-06 16:42:08Emily Oberst’s Road to the Paris 2024 Paralympic Games
“It just feels really good to punch something after a long day at work,” said Fitness Formula Clubs (FFC) Member Drew, on taking a Boxing Class at FFC Old Town in Chicago. Maybe you love working on your boxing technique. Maybe you’re like me and you have no boxing technique, but you love taking group fitness classes in Chicago. Or maybe you’re like Drew, and you find boxing to be a great way to destress. Whatever the case may be, I’m here to tell you about three boxing classes in Chicago at FFC Old Town that you’re bound to fall in love with.
What Classes does the FFC Old Town Boxing Studio Have to Offer?
Despite my lack of boxing skills, I took the Monday night “On the Ropes” Class at FFC Old Town and loved it! “On the Ropes” is one of three class options at the Boxing Studio. Like almost all group fitness classes at FFC, the three class options are developed in-house by FFC’s Group Fitness Managers. I spoke with the “On the Ropes” Instructor and FFC Group Fitness Manager, Lara Mele, before the class to learn more. She described all three of the class formats:
Contender
The Contender Boxing Class is the most similar to your standard boxing class. This one is for those of you who just really love the art and skill of boxing. Using just your bodyweight, this class offers six rounds of boxing; three minutes on, followed by three minutes off. Grab your gloves (the studio has them for you to use!), and prepare for boxing, strength, and mobility work!
On the Ropes
This is the class that I took. As someone who loves group fitness and working up a sweat, this class was perfect for me. On the Ropes incorporates boxing, battle ropes, TRX bands, and jump ropes. Beginning with a brief warmup, the class launched into 2 rounds of each of the four elements (boxing, battle ropes, TRX, and jump ropes), spending 3 minutes on each exercise. Following the rounds, we finished with a guided stretch. The class definitely did its job of getting my heartrate up; I was more than ready for the stretch at the end! With so much moving around, On the Ropes went by very quickly and I left having had a ton of fun and feeling like I got a great workout in.
Heavy Hitter
Looking to let off some steam like Drew before or after a long day? The Heavy Hitter class is half boxing and half strength training. A bit slower paced, this class works on your boxing technique and uses dumbbells to mix in strength training. As someone who needs improvement on my boxing skills and loves incorporating weights into my workouts, I can’t wait to try this format next.
Why Box?
Besides relieving stress and being a fun way to workout, Lara filled me in on all of the other benefits of boxing. I noticed the cardiovascular benefits of the On the Ropes class right away. All three FFC boxing class formats will improve your cardiovascular health by increasing your heart rate.
The upper body work that boxing requires is easy to spot as well. A less obvious benefit is the lower body work; boxing incorporates your legs and glutes as well, creating an efficient workout for your full body.
In addition to the visible benefits, boxing also provides incredible mental stimulation. Learning how to use the best technique, throwing the correct punches, and learning proper footwork will improve your coordination in the Boxing Studio and in everyday life. All of these benefits, both physical and mental, improve strength and build confidence.
How to Prepare?
This was my first boxing class, and I felt totally comfortable. The boxing classes at FFC are free for all FFC Members. Not an FFC Member? Sign up for a free trial and you can try your first class free! All you need to bring is yourself, clothes to workout in (including comfortable tennis shoes), and water. Bring boxing gloves if you have them, but FFC has some if not. I’d suggest arriving a few minutes early to get comfortable, meet Lara (or whoever is instructing your class that day!), and grab your equipment! I guarantee you’ll walk out feeling stronger than when you walked in.
Post Written by FFC Marketing Manager Sydney Meyer.
https://ffc.com/wp-content/uploads/2024/04/391-1.jpg10001500Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2024-04-11 11:02:172024-04-11 11:02:17DE-STRESS AT FFC OLD TOWN’S BOXING STUDIO IN CHICAGO
A VO2 Max Test involves a maximal exercise session conducted on a treadmill or bike, connected to a device that analyzes your exhaled air. The test reveals how much oxygen you utilize during exercise and determines your maximum oxygen consumption capacity. It is a key indicator of endurance. Additionally, the test assesses your ventilatory threshold based on your exhaled air. What are the advantages of this test, and why should you get one? Continue reading to find out, and learn where you can get a VO2 Max Test in Chicago!
Advantages of VO2 Max Assessment
Why should you get the VO2 Max Assessment? The ventilatory threshold represents the exercise intensity at which your muscles tire due to lactic acid accumulation, a level that is not sustainable for long periods. Essentially, it is slightly above your training intensity. Some of the test’s other advantages include:
Getting a precise gauge of your present fitness level
Crafting of tailored training regimens
Estimating your peak endurance capacity for running or cycling
This data helps in evaluating and tracking your fitness level. Through consistent training, your ventilatory threshold can improve and approach your VO2 max level!
How to Improve Your VO2 Max
Your VO2 max has the potential to improve through specific exercises:
High-intensity training: A highly effective method is high-intensity interval training (HIIT). This involves pushing yourself hard for a brief period, resting, and then repeating this process with various exercises. HIIT is optimal with fewer than 3 sessions per week.
Low-intensity training: This involves less intense exercises with minimal or no rest intervals during the workout. Examples of lower-intensity steady-state exercises include running, biking, hiking, and rowing. Although slightly less effective than HIIT for increasing VO2 max, you can perform low-intensity training daily as it is gentler on your body.
Let’s Get Started!
So you’re ready to take the test! Now what? Follow these simple steps:
https://ffc.com/wp-content/uploads/2024/03/Blog-images-1.png6591050Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2024-03-19 12:11:572024-03-19 12:11:57VO2 MAX TEST IN CHICAGO
If you’re anything like me, you love trying group fitness classes in Chicago. You love getting a sweat in, trying out a new class format, and seeing what works best for you. I’ve taken HIIT, barre, Pilates, cycle, and yoga classes. Having tried so many, I thought I was at least familiar with most Chicago group fitness classes.
That is, until I discovered Formula94 at FFC (Fitness Formula Clubs).
I was told that the Saturday morning class at FFC Lincoln Park with Lois Miller has a “cult-like following.” Men and women of all ages make a point to show up for this 8am class in Lincoln Park. FFC member Nicole Hinde even told me that, “no Friday night plan is worth missing the Formula94 class on Saturday morning.” I took Formula94 at FFC Lincoln Park; it is also offered at several other FFC clubs.
So what makes Formula94 different from all of those other classes I’ve taken? I signed up because I needed to know.
What is it Like to Take Formula94?
Formula94’s name is derived from the fact that the temperature in the room is turned up to 94 degrees, and the humidity up to 40%. I advise you to DRINK WATER (yes, the capitalization is needed) before, during and after the class. Lois doesn’t cue breaks, so take them when you need them! This was especially true for me; I am not accustomed to exercising in heat.
Class begins with a short 3 minute warm-up. From there, we didn’t stop moving to the 150 beats-per-minute music for the entire 45 minutes that I was in the studio. Throughout class, I switched between 2.5 pound weights and just bodyweight, while Lois led us through constant cardio movements. These movements consisted of side to side jumps, squat jumps, jumping jacks, and kickboxing motions (jabs, hooks, and uppercuts), to name a few. If it wasn’t obvious, Formula94 will make you sweat. The Mind Body Studio at FFC Lincoln Park has floor-to-ceiling windows and mirrors. Both were beautifully clear at 8am, and became unbelievably foggy by 8:10.
What Makes Formula94 Unique?
In addition to the unique class format, the comradery in the studio for Formula94 is palpable. I was immediately greeted by my fellow classmates at the mats around me. Most of the attendees show up every Saturday morning for Lois’s class. Sarah Salomon, Formula94 aficionado, said that though the workout is incredible, the community within the class is the best part. People whose paths may not have crossed otherwise have now become friends, pushing each other to get stronger every week.
This class was hard, but the encouragement and support from the Formula94 community made it possible and enjoyable. Embrace the sweat afterward and relish in the fact that you got yourself out of bed on a Saturday morning and finished a fantastic workout by 9am! My body was exhausted right after class, but I spent the rest of the day feeling proud of myself for working so hard.
What is the History Behind Formula94?
Led by Group Fitness Director Lois Miller, the FFC Group Fitness Team hand-crafts the majority of the class formats offered throughout their Chicago Clubs. Formula94 is no exception. I talked with Lois to find out just how and why this one-of-a-kind class was developed.
Lois created Formula94 herself about a decade ago. As a horseback rider who had developed arthritis at a very young age from being thrown off her horses, Lois was committed to finding forms of movement that felt good. She found that her body is better equipped to move in the heat. This lead her to realize that others must be experiencing similar restrictions. Lois was already well into her group fitness career, which began in 1986, when working on the class. She combined this concept of exercising in the heat with other forms of movement that she loves, great music, and weights, to develop Formula94.
Along with feeling good on the joints, cardio exercise in heat and humidity offers many additional benefits. The 94 degree temperature causes the body to have to work harder to self-regulate, forcing a sweat and increasing the calories burned. Sweating itself also removes toxins from the body and reverses the signs of aging. This class rewards participants with exceptional mental health benefits as well, from the physical work, the fun music, and spending time exercising with the amazing group of athletes that Formula94 attracts. Lois developed not only a class with Formula94, but a culture of participants that it has formed.
How Can Chicagoans Take Formula94?
Formula94, and most other group fitness classes at FFC, are open to all FFC Members. If you’re not a member, FFC offers one-day passes to spend the day at any of their ten clubs. If you are into Chicago group fitness classes like me, use your pass to take this unparalleled class that you can’t find anywhere else.
Formula94 is a challenge. As a group fitness class fanatic, the heat, humidity, and cardio combination had me sweaty and exhausted. However, the unique format had me leaving wanting to come back and take it again. Lois said that class attendees go from “wow, this class is so tough,” to “wow, this class is so tough but I can do it,” to “wow, this class is so tough and I love it” after taking Formula94 several times. The attendance and energy in the room proved this to be true. FFC Members have been obsessed with Formula94 for the past decade and after taking it, I absolutely understand why.
Post Written by FFC Marketing Manager Sydney Meyer.
https://ffc.com/wp-content/uploads/2024/02/IMG_9060.jpg18631170Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2024-02-29 10:39:322024-06-26 09:05:32Group Fitness Class to Try in Chicago: Formula94 with FFC
You’re obsessed with your workout. You can’t stop talking about your favorite HIIT class, the new PR you hit this week, the cool workout machine you’ve been trying, and just how much more energy you have after your 6am gym session. Exercise is your hobby, your way to relieve stress, and the highlight of your weeks. You want to hit the gym every day that you can. It’s the best feeling, and anyone who gets it, gets it.
I’m so excited that you love your fitness routine. I want you to stay committed and consistent, getting better, faster, and stronger by the day. I want to check in and make sure that you’re remembering one thing. This thing is arguably the most important part of your workout, the part that allows you to show up as your best self throughout your training and beyond: fitness recovery.
It’s a super easy step to neglect. To help, let’s find a recovery routine that brings us just as much joy as our workout routine. We’ll start with the basics: warm up beforehand, stretch afterward, sleep 7-9 hours on a consistent basis, and fuel the body with proper nutrition. Find fun warmups and stretches, notice the improved mental and physical health benefits of adequate sleep, and recognize the increased energy you have when you eat healthy. I have a few additional tools to add to our recovery routines, all which can be found in the FFC Chicago Recovery Lounges* at FFC Gold Coast, FFC West Loop, and FFC Oak Park, which will have us actually looking forward to the time we spend recovering from our workouts.
*Recovery Lounge access included in the FFC Signature and Premier Memberships – upgrade here today!
CryoLounge Chairs
You know those people who swear by ice baths? Ice baths and cold showers are a great tool to use for post-workout recovery by easing muscle soreness, decreasing inflammation, boosting immunity, and helping you get back into the gym faster after a hard day of training. If you’re into them, that’s great. But if you’re like me, you have no interest in putting yourself through that unique form of torture. I have a solution: CryoLounge Chairs. These chairs resemble massage chairs, and use cold and hot zones to target soreness or minor aches and pains, while simultaneously applying heat for comfort (to avoid the torture that is an ice treatment). Ease muscle fatigue, recover faster, and actually enjoy the experience.
Normatec 3 Compression System
Think back to the best massage you’ve ever had. Now imagine that you can get that same feeling after your workout. That’s what you’ll get when using the Normatec 3 Leg Compressions by Hyperprice. These boots were designed by Laura F. Jacobs, MD, PhD, and have been used by pro-athletes for over a decade. The science-backed boots use dynamic air compression to increase circulation and relieve pain, soreness and tension. Every body recovers differently, which is why Normatec 3 utilizes patented pulse technology and 7 levels of compression to deliver a recovery experience unique to the individual. The lymphatic drainage that the boots cause create the same sensation as a massage. That’s all I need to hear to prioritize this form of recovery after my workouts.
Massage Chairs
So you’ve given your legs a massage: how about the rest of your body? A massage chair is crucial for fitness recovery, providing targeted relief for backaches and headaches while releasing endorphins for improved mood. They also reduce stress, anxiety, and muscle tension, promoting better circulation and immunity. While offering all of these benefits, adding a massage chair to your workout recovery will likely serve as the highlight of your recovery routine.
Hypervolt Percussion Massage
The Hypervolt percussion massage device offers 5 variable speeds, making it adaptable to individual preferences and needs. Its deep tissue massage capabilities contribute to faster recovery by targeting muscle tightness and promoting increased blood flow, and provide another reason for you to look forward to your recovery. You’ll become addicted to this one. It loosens muscles and increases flexibility, which will allow you to keep up your fitness routine with reduced risk of injury. No matter your goals in the gym, the Hypervolt will provide your body with the reset it needs to keep going.
Hypersphere Vibrating Ball
The Hypersphere vibrating ball serves as another tool for post-workout recovery, easing muscle tension while utilizing deep tissue massage capabilities. In addition to tension relief, the Hypersphere contributes to increased flexibility and circulation, supporting enhanced range of motion and preventing stiffness. Its vibrational technology not only aids in recovery but also promotes improved grip strength, making it a go-to companion for those of us that love fitness. Incorporating the Hypersphere into your recovery routine can be a game-changer, ensuring that your body receives the care it needs to perform at its best.
Vyper Vibrating Fitness Roller
Finally, I want to introduce you to the Vyper Vibrating Fitness Roller. Designed for efficiency, it actively promotes recovery from aches and pains while enhancing range of motion and pain tolerance. The roller’s targeted vibrations trigger muscle release, soothing discomfort and improving overall performance. Enjoy your recovery with the Vyper, a compact powerhouse for optimal fitness recuperation.
Now, there are a couple things I would love to know from you after being introduced to these Recovery Lounge tools:
What fitness recovery practices do you swear by? Is there a certain stretch that you love doing, or one of the tools listed above that you’re just as obsessed with as your workout?
Have you been to one of the FFC Chicago Recovery Lounges? How have the tools offered there improved your recovery routine?
How has your recovery routine helped you with your workout? Have you been able to come back to the gym more often with less pain?
Not an FFC Chicago member? Join here today. Already a member? Signature and Premier FFC Members have the Recovery Lounge included in their membership – upgrade here today. Let’s work together to find fun, enjoyable ways to look forward to our fitness recovery. We all recover differently. Mix in the tools offered in the FFC Recovery Lounges with your other favorites to piece together the recovery equation that works best for you, so you can keep showing up as your strongest self for your favorite workout!
Post written by FFC Marketing Manager, Sydney Meyer.
The pickleball craze is sweeping the nation – but what exactly is it, how do you play and why is it beloved by so many? We answer everything you need to know about pickleball below.
What is pickleball?
Pickleball is a raquet sport similar to tennis, ping pong and badminton. Typically played in 2 vs. 2 fashion on a badminton-sized court, players use rectangular paddles to hit a wiffle ball back and forth.
According to USA Pickleball, the sport of pickleball was invented in 1965 on Bainbridge Island, Washington by three fathers – Joel Pritchard, Bill Bell and Barney McCullum – as a way to pass the time with their families. The origin of the name is debated – some say it is named after the Pritchard family dog, Pickles, while others claim the sport’s name is in reference to local pickle boat crew races.
If you feel like all of a sudden, everyone is playing pickleball, you’re not wrong. The sport, which celebrated its 57th anniversary in 2022, has grown over 50 percent in the last five years and now has 4.8 million players in the US, according to USA Pickleball.
Several factors play a role in pickleball’s rise in popularity. First, it’s a simple game that is easy to teach and easy to learn. Second, it requires minimal equipment. To play pickleball, you need a net, a paddle and a ball – all of which are easy to transport and set up – and the sport can be played indoors at rec centers and gyms or outdoors on tennis courts or dedicated pickleball courts.
Perhaps the number one reason for pickleball’s growth is that it is a sport enjoyed by all ages. Pickleball courts cover less ground than tennis courts and is typically played in a doubles format, making it more low-impact and more accessible for all ages and fitness levels.
Finally, pickleball is a very social and welcoming sport. To keep things fair and fun, the winning pair usually splits up after the end of a game and new partnerships are formed with other players. If extra folks are waiting to play on the sidelines, they are rotated onto the courts after every game, giving plenty of opportunity to play with new people. Plus, because the court is small, you’ll have plenty of interaction with your partner and the opposing team during the game to make conversation.
Learn the pickleball lingo
Before we dive in to the specifics on how to play pickleball, there are a few terms unique to the sport that you should familiarize yourself with:
The Kitchen: The Kitchen is the 7 ft rectangular area on both sides of the court closest to the net. Players are not allowed to step into the Kitchen to hit a ball unless the ball bounces inside the Kitchen first.
Dink: A dink is a pickleball shot that lands in the opposing team’s Kitchen. This is a more challenging shot to return because it forces the opponent to step into the Kitchen.
Pickled: Don’t get pickled! If your team goes an entire game without scoring a point and loses 11-0, you’ve just been pickled.
Volley: Any shot where the ball is hit out of the air. Remember, the Kitchen is a no-volley zone.
ATP: Stands for Around The Post. In pickleball, the ball doesn’t necessarily have to pass directly over the net. It can be returned around the net into your opponent’s court.
Erne: A move used by experienced pickleballers where you jump over the kitchen into the sidelines to return a ball.
How to play pickleball
Ready to give pickleball a try? Check out our video series on How To Play Pickleball below to familiarize yourself with the rules.
The Basics
The highlights:
To play pickleball, you will need a a court, net, paddle made out of composite or wood, and a pickleball.
The game is typically played to 11 points.
When you play pickleball at FFC, we provide all of the equipment needed to play.
Serving
The highlights:
When you are serving, you serve cross court, and it must land in the service box.
Serving must be done underhand; you cannot serve overhand in pickleball. There are two serving options: a drop serve and a serve out of the air.
The two bounce rule: in pickleball, the team that is receiving the serve must let the ball bounce before returning it AND the team that served must let the ball bounce on their first return.
The Kitchen
The highlights:
The area in front of the net on both sides of the court is called the Kitchen.
Players cannot step into the kitchen during play UNLESS the ball bounces in the Kitchen first.
If you do step into the Kitchen when the ball has not bounced in the Kitchen, it is a rules violation and you either lose your serve or you lose the point, depending on which team is serving.
The ball cannot land in the Kitchen when you are serving. If your serve lands in the Kitchen or on the Kitchen line, the serve does not count.
Playing At The Net
The highlights:
Playing as close to the net as you can without stepping into the Kitchen gives you a great advantage in pickleball.
When you are playing at the net, you can hit a dink to your opponent (a shot that lands in the kitchen). Your opponent will have to step into the Kitchen to return the ball, and if they return the ball too high, that gives you the opportunity to hit a shot that wins the point.
Scoring
The highlights:
When playing doubles (2 vs. 2), you get two services per side – not including the first service.
On the first service of the game, you only get one chance to serve the ball in bounds.
When serving, the first service always goes to the player on the right hand side of the court. That player will serve (switching sides of the court after every point) until their team loses the point. Then, the other teammate will serve, until their team loses the point.
Before every serve, players must announce the score. The score is announced by stating your team’s score, your opponent’s score and what service you are on. For example, if you are serving, your team is winning 2-1, and you are the first person serving on your team, you would say 2-1-1. The third number indicates that you are the first server on your team. Once it is your teammates turn to serve, they would announce 2-1-2 as the score.
Now that you’re all up to speed on how to play pickleball, join us at FFC for Pickleball Open Play, lessons, tournaments and more! Contact your local club for more information on our pickleball offerings.
https://ffc.com/wp-content/uploads/2022/11/Untitled-design-2.png14002800Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2022-11-28 09:48:002022-11-28 09:48:00How To Play Pickleball: Everything You Need To Know About America’s Fastest Growing Sport
I’ve taught yoga for over 12 years now – four of which have been at FFC. In that time, I’ve had the privilege to teach all age groups, from people my age (40-ish), to my son’s hockey teams, to college students, to people just deciding to begin their yoga journey after retiring from their career.
Some of the most inspiring stories I’ve been told are from students in their 50s, 60s, even 70s. No matter your age, your flexibility or your capabilities, every day is a good day to start a yoga practice. Here are three things to keep in mind when starting a regular yoga routine:
1. Start Slow
When you’re just starting out, find a gym or studio that works with your schedule and a style of yoga that works for you. Start slow. Let the instructor know you’re new to yoga before class and use props as needed. It might be useful to meet with an instructor 1:1 until you feel comfortable with the postures.
2. Keep Going
Commit to at least a few classes before you decide yoga isn’t for you. It can be a little uncomfortable in the beginning; your body is moving in a new way. But as with most forms of exercise, your body will adapt and it will become less challenging (not easy though)!
3. Be Present
Yoga teaches us to be more present, through mindful breathing. Move at your own pace and take breaks during class as needed; listen to your body. Especially in the beginning, know your limits and don’t push yourself too hard.
There are limitless benefits from a consistent yoga practice. You’ll have increased flexibility, and moving will become easier in general. When you experience the mind/body connection that yoga helps achieve, you’ll find more mental clarity and mindfulness, even off your yoga mat. You’ll feel more balanced as yoga helps you find your center and works the muscles that provide stability.
Yoga also helps circulate the healthy fluid around your joints and works the bones to stimulate growth, providing reduced joint pain and healthy bones. And as with any exercise program, yoga can help you get to a healthy weight and stay there.
One of my favorite things about being a yoga instructor and yoga practitioner is the community. A yoga class should be a safe, judgement-free zone where like minded people can get to know each other and have fun while creating a healthy lifestyle. Join our one our yoga classes at FFC for a fun and safe class experience.
I hope to see you on your mat! Namaste.
Post written by FFC Yoga Instructor and 111 Fitness Center Manager Elissa Peterson.
Working on strength training at the gym? If you’re comfortable using strength machines, dumbbells and kettlebells, you might be ready to start training with the barbell.
The barbell is an advanced tool used to perform compound movements that work your entire body. It’s important to pay close attention to your form when working with barbells to avoid injury and to set yourself up for efficient reps that will help you grow stronger.
In this blog post, we cover everything you need to know about getting started with barbell training, including barbell safety and etiquette tips, how to perform the big three lifts and a barbell workout that you can try on your own at the gym.
Barbell Safety and Etiquette
Before you start working with the barbell and squat rack, there are a few important safety tips to go over.
There are two types of weight plates: hexagon and round bumper plates. The hex plates are great for squatting and bench pressing. If you are deadlifting, you’ll want to use the bumper plates. Bumper plates roll easily and will help you get into proper position to perform a deadlift.
When setting up the squat rack, make sure that the barbell is resting evenly on the barbell holders. There are numbers along the side of the rack to help you orient and align the holders in the correct spot on each side.
When maneuvering the barbell, if you are moving to another area of the club, hold the bar vertically.
Always make sure to use the weight clips when you have weights on the barbell to lock the plates into place.
The first exercise in our barbell workout is the back squat. Before you perform a back squat, make sure that your rack is set up at the proper height for you and that the safety bars are in an appropriate spot.
Once your rack is set up, you’ll approach the bar. Grab the bar with your hands just outside of shoulder and then walk underneath the bar. The bar should be resting on the meatiest part of your trapezius – not too high on the neck or too low that it feels like it’s sliding off your back. Before you step back from the squat rack, activate your lats by pulling in opposite directions on the bar and keep your grip strong with a straight wrist. Stand up tall, take two steps back from the rack and then adjust your feet to hip width.
Take a big breath in, hold the air as your descend, and then exhale as your drive back up to standing. That’s one rep!
How To Deadlift
First, remember that you’ll want to use bumper plates for the deadlift. For a traditional deadlift, feet should be at hip-width or a bit wider and you’ll hinge down to “double over” grip the bar – about shoulder width. Activate the lats again like we did with the squat, brace your core and pull the slack out of the bar by sitting back so your hips are below your shoulders.
You’ll inhale as you lift the bar, keeping it close to your shins. Exhale and lower the bar back down nice and controlled. That’s one rep!
You can also use a hex bar for a deadlift for a bit of an easier set-up. With the hex bar, you’ll step inside the bar, feet hip width apart, hinge back and grab the handles with a vertical grip. Brace the core, inhale and drive through the hips and exhale to stand. That’s one rep!
How To Perform The Bench Press
Before you bench press, you’ll want to check that the bar is at an appropriate height for your body. To check this, you’ll lay down on the bench and reach up with your arms to make sure you can properly grip the bar in its current position.
Once you’ve got the bar at an appropriate height, sit down on the forward edge of the bench to ensure you do not hit your head on the bar as you lay down. Reach up with your arms slightly wider than shoulder width to find proper placement for your grip on the bar.
Feet should be driving into the ground. Head should stay down on the bench, and upper back/shoulders and glutes should be touching the bench.
When you feel properly set up, re-grip the bar and press the bar straight up. Pull the bar toward your belly button so your wrists, elbows and shoulders align. Then, inhale and pull the bar down as if you’re performing a row. Breathe in and exhale as you press up. That’s one rep!
This barbell workout consists of three sections with 3 rounds each. Complete the full 3 rounds before moving on to the next set. This workout should take you between 15-20 minutes.
3 rounds:
8 back squat reps
30 seconds bear plank squat
30 seconds to 1 min of rest between rounds
3 rounds:
8 deadlift reps
8 push-ups
30 seconds to 1 min of rest between rounds
3 rounds:
8 bench press reps
8 dead bugs
30 seconds to 1 min of rest between rounds
Have questions about these movements? Flag down one of our personal trainers on the fitness floor and they will be happy to help you with proper set-up and execution.
Post written by FFC Contributor Natalie Casper. Video and workout courtesy of FFC Fitness Director Mario Dato.
https://ffc.com/wp-content/uploads/2022/05/Untitled-design-2-copy.png14002280Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2022-05-13 14:25:492022-05-13 14:25:49Get Started With Barbell Training By Trying These 3 Exercises
Dumbbells are ubiquitous when it comes to exercise equipment. Whether you’re walking into a state-of-the-art fitness facility or a hotel gym, you can be certain you’ll have a dumbbell rack at your disposal for your workout.
Dumbbells are a versatile tool that can be used for a ton of different exercises, including unilateral work. This no-fuss piece of equipment packs a punch — dumbbells activate several muscle groups at the same time to provide a total body burn. Grab a pair of dumbbells and try out these exercises for your next strength day at the gym.
Dumbbell Safety And Etiquette
There are a few important safety and etiquette reminders to be aware of when exercising with dumbbells.
Do not drop the dumbbells – they will bounce!
Make sure you have a nice firm grip when holding dumbbells.
When you’re finished with your dumbbells, wipe them down.
When finished, re-rack the weights in the corresponding spot on the weight rack.
The first exercise is the Romanian Deadlift or RDL. To begin, hold the dumbbells with a strong grip right in front of your thighs. Keeping a soft bend at the knee, slowly hinge at the hips as if something is pulling your hips toward the wall behind you. Dumbbells should remain close to your shins as you hinge. When your back reaches a flat position, stand back up tall bringing your hips forward. That’s one rep!
How To Do A Squat
The next movement is the squat, and you only need one dumbbell for this exercise. Holding the weight vertically at your chest, place your hands underneath the top bell. Hug your elbows in close to the rib cage to activate your lats. Maintain a tall posture through the chest and upper back. Place your feet hip-width apart and pull yourself down into a seated position. Knees will track slightly out. Drive through the floor to return to a standing position. That’s one rep!
How To Do A Three-Point Row
To perform a three-point row, you will need one dumbbell and a bench – or any sturdy surface. Position yourself close to the bench and place your left arm on the bench. Press into the bench with a locked elbow to keep your lats engaged. With your feet hip-width apart and knees soft, pull your right hand (which is holding the dumbbell) toward your hip. Return to the starting position and repeat. Make sure to repeat this movement with the dumbbell in the opposite hand!
How To Do A Chest Press
The last exercise is the chest press. You will use two dumbbells and a bench for this exercise. Have a seat on the bench, placing dumbbells on your thighs. With a firm grip on the dumbbells, lay down on the bench. Make sure your feet are driving into the ground, and your neck should be relaxed on the bench. As you press the dumbbells up, try to get your wrist, elbows and shoulder to align. Pull the weights down nice and slow and repeat.
15 Minute Dumbbell Workout
The format for this dumbbell workout is 30 seconds of work followed by 30 seconds of rest. Here is the workout:
Circuit One:
Romanian Deadlift for 30 seconds
Rest – 30 seconds
Chest Press for 30 seconds
Rest – 30 seconds to 1 minute
Repeat this circuit for a total of 3 rounds, before moving on to this next set below.
Circuit Two:
Squat for 30 seconds
Rest – 30 seconds
Three Point Row – Left Arm for 30 seconds
Rest – 30 seconds
Three Point Row – Right Arm for 30 seconds
Rest – 30 seconds
Repeat this circuit for a total of 3 rounds, and your dumbbell workout is done! This workout should take you about 15 minutes to complete.
https://ffc.com/wp-content/uploads/2022/02/Untitled-design-2-1.png14002280Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2022-02-09 15:27:012022-02-09 15:27:01Got Dumbbells? Grab A Set And Complete This 15 Minute Workout
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