“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
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
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
When is the last time you used a weight machine at the gym? If strength training is part of your routine, these machines can come in handy, but a lot of gym-goers have no idea how to use these machines. These machines are a great way to introduce your body to new movements, and they can be helpful during busy times at the gym. If the squat rack is occupied or a fellow member has snagged your preferred size of free weights, there is likely a machine available that you can use to work the same muscles groups.
We get it, the machines section of the gym can be intimidating. You’re not sure what this knob controls, what that cable does or where to sit on the machine. To help you get started, we highlight three of our favorite weight machines at the gym in this post and show you exactly how to use them for a great total body workout. Let’s get started!
Weight Machine Safety And Etiquette
Before you start using the weight machines at the gym, there are a few important safety and etiquette tips to go over.
Adjust the height of the seat, handlebars, etc and test that your settings are appropriate for your body before beginning the movement. Never touch the adjustment levels while you are performing an exercise!
Check the weight stack on the machine and adjust to your preferred weight where you can perform 8 good reps. It’s always best to start with a lighter weight and adjust to a heavier weight if needed.
Don’t let the weight stack slam at the end of your rep.
If resting between sets, please allow others who may be waiting to work in between your sets.
Wipe down the seats, handles, etc on the machine before moving on to your next machine.
The Lat Pulldown machine mainly focuses on the muscles in your back and works your biceps as well. After adjusting your seat height and selecting your weight, place your hands on the handlebars about shoulder-width apart. Grab the handles and then sit down. Your thighs should fit snugly under the pads.
Keep a nice tall posture with your eyes looking straight ahead. Exhale as your pull down on the handlebars, inhale as you return as you return the handles overhead. As you perform this exercise, your shoulders should be pulling down into your armpits, activating the lats. After your set of reps is complete, slowly raise the handlebars back overhead, stand and lower the weight gently.
How To Use The Leg Press Machine
The leg press machine works all of your leg muscles. The first thing to check when you’re using the leg press machine is the seat set-up. There is a lever on the seat that allows you to move the seat closer to and farther away from the platform where you place your feet. For the leg press, the starting position for the seat should be close to the platform. Next, select your weight and then take a seat.
Place your feet flat onto the platform at about hip-width distance. Make sure your lower back is pressed fully against the back of the seat and grab onto the handles on the side of the seat. Keeping your spine tall, press away from the platform so that your legs are extended. Be careful to keep a slight bend in the knee – there is no need to lock out your knees here. Inhale as you pull yourself back down to the platform, knees pointing slightly out. Before the weight plates touch, push yourself back away from the platform for the second rep.
How To Use The Chest Press Machine
The chest press machine works your chest, shoulders and triceps. To set up for the chest press, first check your seat height, then sit down and check that your wrists are lined up with your low to mid pec when you place your hands on the handlebars. This helps ensure that your shoulders are in a relaxed position. Lastly, select your weight on the machine.
After you’ve selected your weight, take a seat. There is usually another lever near the handlebars that controls how close or how far away your starting position is from your body. You don’t want your starting position to be back so far that your chest muscles are being stretched when you place your hands on the handlebars, but your wrists should be relatively close to your body to begin.
While gripping the handlebars, pull your elbows done to align them with your wrists. Make sure your spine is resting on the seat behind you, drive your feet into the ground to activate your legs and hips and exhale as you push the weight away from you. Inhale as you pull the weight back toward you, using your lats for control. Before the weight plates touch, push the handlebars back away from your body for the second rep.
20 Minute Weight Machine Workout
Put these three movements together for a great total body workout using the weight machines at the gym. Here is the workout:
10 Reps at the Lat Pulldown Machine
Rest – 30 seconds to 1 minute
10 Reps at the Leg Press Machine
Rest – 30 seconds to 1 minute
10 Reps at the Chest Press Machine
Rest – 30 seconds to 1 minute
Repeat this circuit 3 times. If the machines become occupied during your workout, you can mix in mountain climbers, dead bugs or planks while you are waiting. This workout should take you between 15-20 minutes to complete. You can also pair this workout with cardio for a great 30-40 minute workout!
https://ffc.com/wp-content/uploads/2022/01/Untitled-design-2-1.png14002280Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2022-01-27 16:28:552022-01-27 16:28:55Use These Weight Machines At The Gym For A Total Body Workout
When gyms (and just about everything else) shut down in early 2020, did you invest in at-home fitness equipment? Thousands of Americans were clamoring to get their hands on dumbbells, weight plates and kettlebells early during the Covid-19 pandemic, driving fitness equipment sales to increase more than 1000% from 2019, according to eBay.com data.
Perhaps you went to Target or Facebook Marketplace in the hopes of finding a pair of dumbbells, only to be left with a selection of kettlebells (if you were lucky to see anything other than empty shelves!). Whether the kettlebells in your living room are gathering dust or you’re curious about working with kettlebells at the gym, use this blog post as a guide for how to safely and effectively make the most of this versatile tool.
What Are The Benefits Of Kettlebell Training?
Using kettlebells can help simplify your workout routine because you typically only need one or two kettlebells for a workout, and you can hit every major muscle group in the body during a kettlebell workout. In particular, kettlebells are excellent for strengthening your posterior chain – the glutes, hamstrings, etc – and because these are the body’s biggest muscles, kettlebells can deliver a calorie-torching workout.
Depending on the number of reps and the amount of rest between sets, kettlebell training can also count as cardio training. Popular kettlebell exercises, like kettlebell swings for example, raise your heart rate while building strength.
Additionally, many kettlebell exercises including the kettlebell press which we go over below, are done unilaterally – one side at a time. Unilateral work can help improve your balance and strengthen the stabilizer muscles in your core.
Basic Kettlebell Safety
Before you get started with kettlebell training, there are a few important safety tips to go over.
Remove all rings, watches and other jewelry from hands and wrists before beginning a kettlebell workout.
Wear shoes with a flat sole, or perform kettlebell movements in socks so you can feel the ground.
Make sure to grab the correct weight. Keep in mind that most kettlebell weights are listed in kilograms. 1 KG = 2.2 lbs. Typically, women will start with a 10kg, 12kg or 16kg kettlebell while men usually start with a 16kg, 20kg or 24kg kettlebell.
How To Kettlebell Goblet Squat
The first move in our kettlebell workout is the Goblet Squat. To perform a kettlebell goblet squat, begin by picking up the kettlebell with both hands and holding it right below your chin. Remember to keep your elbows in close to your body, and be careful not the rest the kettlebell on your chest but to hold slightly away from your body.
With your feet in shoulder-width position, squat down, aiming to bring your elbows down to the inside of your knees. Then, drive away from the ground to stand up nice and tall. That’s one rep!
How To Kettlebell Deadlift/Hip Hinge
The hip hinge that is performed in the kettlebell deadlift is a foundational movement for other kettlebell exercises like the swing, the clean and the snatch. When you are performing the hip hinge correctly, you should feel your glutes and hamstrings fire up. You should not feel pain in your lower back while performing this movement.
Begin by standing directly over the kettlebell. Reach down to grab the kettlebell. Hinge your hips backward, keeping your shoulders higher than your knees and hips higher than your knees. Drive through your feet to stand up tall. That’s one rep!
How To Kettlebell Press
You may need a lighter kettlebell for this movement than you used for the goblet squat and deadlift. Once you’ve selected a weight that you feel comfortable pressing overhead, begin by picking up your kettlebell with both hands and bringing it up to one of your shoulders. This is the kettlebell racked position. When you’re in this position, straighten your wrist to ensure your knuckles are facing the ceiling.
From here, engage your core, squeeze your butt and press the kettlebell straight overhead, keeping your bicep close to your ear when your arm is fully extended. Bring the kettlebell back to that racked position before pressing overhead again. Once you’ve completed the set on the first side, bring the kettlebell to the ground, lift again with both hands and bring the bell to the racked position on the opposite shoulder. Perform the press for the same number of reps on this side of the body.
This kettlebell workout will give you a total body workout using just one or two pieces of equipment in 20 minutes:
10 Kettlebell Goblet Squats
Plank – 30 seconds
10 Kettlebell Deadlifts
10 Kettlebell Presses (5 on each side)
Reduce reps by 1 in every round (9 reps of each movement, 8 reps of each movements, etc) until you reach 1 rep of each movement. Keep the plank at 30 seconds each round. This workout should take you about 15 to 20 minutes to complete.
Now that restrictions have been lifted and we are back to a more comfortable state in our local gyms, some of you might be wondering where to start when returning to a regular fitness routine. If you are a new member at FFC, I highly recommend taking advantage of the complimentary training sessions that you receive when joining the club. These sessions give you access to a professional coach who can help you create a plan that works best for you and your goals.
If you’ve already completed your complimentary training sessions, try your hand at this simple full body workout that I have designed for you. In this full body dumbbell workout, you’ll be using your body weight and dumbbells to add resistance and build strength. Now, let’s get to it!
The Warm Up
Let’s start out with a few dynamic stretches:
Complete 5 repetitions on each side of the body, one time through.
Trunk rotations
Knee hugs
Knee circles
Arm circles
Straight leg toe touches
Straight leg kicks
Lateral lunges
After you’ve completed these dynamic stretches, we’ll go right into this 6 minute bodyweight cardio routine to ramp up the heart rate:
Perform each move for 30 seconds each, no rest between exercises. Complete this series three times through.
Jog in place
Jumping jacks
High knees
Lateral shuffle
Warming up prior to lifting is an important process that primes our bodies for the physical stress we put ourselves under during a workout.
After you’ve completed the warm up, grab some water and get ready to start the full body dumbbell circuit. All the exercises listed can be done with 2-3 different sizes of dumbbells:
A heavy one to start your circuit out strong with your heart rate elevated.
A medium dumbbell for the rest of the exercises.
A medium or light dumbbell for the core circuit finisher.
It’s important to pick weights that challenge you. We are looking for simple but not easy.
Perform 3-4 sets of these 5 exercises. No rest between exercises; 30 seconds rest between sets.
1. Single Arm Clean To Squat To Press (Heavy): 5 repetitions each side, alternating
Dumbbell Pull Under (Light-Medium): 10 repetitions each side
Dead Bugs (Bodyweight): 10 repetitions each side, alternating opposite arm and leg
Bird Dogs (Bodyweight): 10 repetitions each side, continuous opposite arm and leg
The Cool Down
Your workout is complete! Spend 20-30 seconds in each of these cool down stretches to properly lower your heart rate and relieve tension in the muscles you’ve just worked.
Cobra position
Child’s pose
Downward dog
90/90 hip stretch
Low lunge
If you have any questions about any of the exercises or stretches in this program, or if you are looking to work with a trainer to improve your strength and conditioning, feel free to reach out to me: mriley@ffc.com. We can set up a session to speak and go over your goals. In the meantime, happy lifting.
https://ffc.com/wp-content/uploads/2021/06/14-1.png14002800Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2021-06-30 08:22:542021-06-30 08:22:54Try This Full Body Dumbbell Workout On Your Next Strength Day
You’ve likely heard a fitness instructor or personal trainer tell you to “engage your core” during exercise. There is no doubt, your core is very important. You need your core for everything, from getting out of bed in the morning to grabbing your groceries out of your car. If you’re looking to strengthen your core, we’ve got a beginners workout for you.
But first, what exactly is your core? Is it just your 6-pack of muscles? The core, in its simplest terms, is the midsection of the body that includes the front, back and side muscles of your body. The stronger your core is, the less likely you are to injure yourself. With a strong core, you can move more efficiently in your daily life by recruiting the proper muscles for movements. In addition, a strong core gives you a solid foundation for your workouts, regardless of if you are doing cardio or strength training.
Core training does not have to be complicated, and every person with a strong core was once a beginner. Here are 5 of my favorite core exercises that require no equipment and can be done in between Zoom calls or commercial breaks.
Core Workout For Beginners: Try These 5 Moves Today
Plank
Start off in a push up position but place your forearms on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your eye focus is at the floor.
Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
Hold this position for 15 seconds and then relax. Over time, work up to 30 seconds. If this becomes too easy, you can always come onto your hands into a full push up position, holding this position.
Dead Bug
Lie face up on your mat with your arms in the air above your torso and your legs in tabletop position. Reach and lower the opposite arm and extend your opposite leg towards the floor in a slow and controlled manner. Return to center and then repeat on the other side.
Bird Dog
Starting on your hands and knees, start by extending your right arm and left leg straight out in opposite directions. Focus on engaging your core to stay stable. Think of a hot cup of coffee sitting on your hips and another on your shoulder blades, and you can’t drop them. The slower the better.
Lie on your back, bring your knees into a tabletop position. Lift head, neck and shoulders and reach the arms long, hovering over the mat. Start to inhale for 5 counts and exhale for 5 counts while pumping your arms up and down in a small range of motion.
To begin, start off with just 5 cycles and work up to 10 cycles.
The Roll Up
Lie on your back with your legs extended out and together with feet flexed. Lift your arms up to the ceiling to begin. Slowly lift your head up as you roll up reaching towards your toes on the inhale and exhale as you roll down through your spine back to the start position.
If this is difficult, you can either have your legs bent or use a towel or band under your feet to assist you.
https://ffc.com/wp-content/uploads/2021/05/Joy-Birddog-scaled.jpg17072560Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2021-06-03 08:38:382021-06-03 08:38:38Try This Core Workout For Beginners
Here at FFC, we want you to succeed and we’re committed to helping you formulate a plan so you can achieve your personal health and fitness goals. That’s why we created a brand new ebook that is specifically designed to help you make the most of your time while keeping a safe social distance from fellow gym-goers.
When FFC reopened in July 2020, FFC Senior Fitness Director Sarah Ashenden found that she had to adjust the structure of her personal workout program in order to have a more efficient and effective session.
“It’s very time consuming to use a ton of equipment because you need to make sure everything is clean before and after you use it,” she said. “I’ve found that my own workouts have become more simplified, and I’m choosing to use just one set of dumbbells or equipment that is close to each other so I’m not walking all around the gym.”
Using her own experience and the feedback she received from members as they returned to the gym, Ashenden created three workouts that allow you to choose a spot in the club that is a safe social distance from others and use minimal equipment to have a great workout session.
Each of the workouts is paired with a fitness goal to help you choose which is the best fit for you: Get Lean, Improve Endurance and Build Muscle. While each workout can be adjusted based on experience level, Ashenden suggests taking a look at what you’ve been doing throughout quarantine or while at home to choose a starting point for these workouts.
“If you’ve been running or doing cardio outside all summer, maybe start with the Get Lean program to slowly get back into strength training because it uses lighter weights,” she said. “If you’ve been lucky enough to have heavier dumbbells at home, maybe it’s time to switch up the program by working with even heavier weight with the Build Muscle program. And if you’ve been avoiding all exercise, start with the Improve Endurance and the Get Lean programs to ease your way back into exercise.”
If you’re in a place where you feel comfortable with your level of training over the past few months, these workouts can also be used in conjunction with one another as a weekly program. Should you decide to complete these three workouts on a weekly basis, Ashenden notes that it’s important to keep track of the weights you are using and the number of reps you are completing on a weekly basis.
“If by the end of four weeks you’re feeling that the workouts don’t feel as hard anymore, then it’s time to increase your weights, increase your reps or decrease your rest time to progress the program,” Ashenden said.
These workouts are an excellent resource to help you get back into the swing of things and structure your time at the club efficiently. If you have specific goals in mind or are looking for something tailored to your abilities, Ashenden recommends reaching out to the Fitness Director at your club for more information on personal training.
“Hiring a personal trainer is going to take you to the next level beyond what these workouts can do for you,” Ashenden said. “The Fitness Director at each club can best pair you with a personal trainer that will create a program that you really love and that will help you hit any goals that you may not be accomplishing during your workouts.”
Because training is only part of the equation for a healthy lifestyle, Ashenden asked FFC Registered Dietitian Alicia Huggler to include some recipes in our ebook. Even if weight loss is not part of your goal, proper nutrition can give you more energy, decrease pain and inflammation, help with sleep, improve your mood and so much more.
“What we really see at every club is someone who is seeing a registered dietitian to focus on their diet and then getting three to four days of exercise in is going to see results 10 times faster than someone who is just exercising,” Ashenden said.
Ready to take the first step toward a healthier you? Download our ebook today. If you have any questions about the exercises in the ebook or need assistance, please contact Sarah at sashenden@ffc.com or stop by the Fitness Desk at the club to speak with a member of our fitness team who will be happy to assist.
https://ffc.com/wp-content/uploads/2020/11/Ebook-image-2280x1400-1.jpg14002280Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2020-11-12 08:00:362020-11-12 08:00:36Bring It In: 3 Safe Indoor Workouts To Do At The Gym
Grab your candy, popcorn and blankets, folks, because it’s officially spooky movie season!
If your family or friend group is anything like mine, you might find yourself watching a certain Halloween movie more than once this October (cough: Hocus Pocus). Keep things interesting this year by challenging yourself or your friends to follow along with one of these spooky workouts during your next movie night.
Tune in to these family-friendly flicks and get ready to work up a sweat!
Hocus Pocus (1993)
This cult classic Halloween flick follows the story of the Sanderson Sisters, a trio of witches, who are resurrected by a Salem teen on Halloween night. Currently streaming on Disney+.
Thackery Binx says “Emily”: 10 Squats
A witch laughs: 15 Crunches
A character mentions the spell book: 5 Push-ups
The witches use their magical powers: 10 Lunges
Someone says “Trick or Treat”: 10 Burpees
The Nightmare Before Christmas (1993)
Halloweentown’s Pumpkin King, Jack Skellington, trades the spooky and scary haunts of Halloween for the warm traditions of Christmas in Tim Burton’s 1993 stop-motion animated film. Currently streaming on Disney+.
Anyone says or sings the words “Halloween” or “Christmas”: 1 Squat
The mayor’s face switches from happy to sad: 5 Push-ups
The characters begin to sing a song: Hold plank for 30 seconds
Zero makes an appearance: 10 Reverse Lunges
Sally makes a concoction: 20 Jumping Jacks
The Addams Family (2019)
The latest iteration of The Addams Family franchise stars the voices of Oscar Isaac, Charlize Theron, Chloë Grace Moretz, Finn Wolfhard, Nick Kroll, Snoop Dogg, Bette Midler, and Allison Janney.The animated film is currently streaming on Hulu.
Lurch plays the piano: 10 Jump Squats
Pugsley plays with explosives: 5 Push-ups
A visitor arrives at the Addams house: 10 Tricep Dips
Wednesday plays with a weapon: 20 Bicycle Crunches
The Addams Family theme song plays: 30 Second Wall Sit
https://ffc.com/wp-content/uploads/2020/10/spooky-movie.png14002280Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2020-10-15 08:00:312020-10-15 08:00:31Make Your Halloween Movie Night Extra Spooky With These Workouts
Here in Chicago, we joke that the city only has two seasons: winter and construction. And with winters as notoriously brutal as ours, it’s no wonder that Chicagoans wait all year for the fleeting 100 days of summer. The city comes alive in the summertime with movies in the parks, festivals in the streets and crowds spilling out of Wrigley Field.
This summer, however, in the midst of the coronavirus pandemic, bicycles replaced Lollapalooza tickets as the must-have item of the season, and runners and walkers took to the lakefront with renewed enthusiasm for logging their daily steps.
With the temperatures starting to drop, we want to encourage Chicagoans to stay active by moving their outdoor workouts indoors to FFC.
FFC Group Fitness Director Lois Miller and FFC Group Fitness Manager Lara Mele, both outdoor fitness enthusiasts in their own right, have developed two 30 minute workouts and accompanying playlists to assist with the transition to indoor cardio sessions.
Lace up those running shoes or clip into a stationary bike, and let’s get moving!
Rate Of Perceived Exertion (RPE)
For these 30 minute workouts, Lois and Lara both measure different levels of intensity using a Rating of Perceived Exertion (RPE). Do you best to push yourself or take it easy based on Lois and Lara’s recommendations for RPE throughout the workouts.
30 Minute Treadmill Workout
Lois’s RPE Scale: Intensity levels are based on a scale of 1 – 10 (how hard do you think you are working?) 1 = complete rest, 6 = conversational moderate intensity, 8 = fast/hard to maintain conversation, 10 = maximum effort
A great playlist makes for a great workout. Tune in to Lois’s Spotify playlist for this workout below!
Warm Up Jog/Run (5 minutes)
Before jumping into the warm up, please take a few minutes to walk or incorporate some dynamic stretches to get your blood flowing and muscles warm.
Jog: Incline 1.0 / Speed RPE: 6 (1 minute)
Run: Incline 1.0 / Speed RPE: 8 (1 minute)
Jog: Incline 1.0 / Speed RPE: 6 (1 minute)
Run: Incline 1.0 / Speed RPE: 8 (1 minute)
Walk Rest: Incline 1.0 / Speed RPE 3 (1 minute)
Drill 1: Rolling Hills (6 min 15 sec)
For our first drill, set and keep your speed at an RPE of 6 (scale of 1 – 10, a 6 is moderate intensity). While your speed stays the same throughout, your incline will change every 45 seconds.
Incline 1.0 – 45 seconds
Incline 4.0 – 45 seconds
Incline 2.0 – 45 seconds
Incline 6.0 – 45 seconds
Incline 3.0 – 45 seconds
Incline 8.0 – 45 seconds
Incline 4.0 – 45 seconds
Incline 1.0 – Recovery Walk for 45 seconds
Drill 2: Speed Work (7 minutes)
For our second drill, the goal is to keep your speed at an RPE of 8 (scale of 1 – 10, an 8 is fast/hard to maintain conversation) while the incline changes. You will have 6 sprint intervals, 30 seconds on, 30 seconds off.
Incline 1.0: 30 seconds on, 30 second recovery (straddle the treadmill)
Incline 3.0: 30 seconds on, 30 second recovery (straddle the treadmill)
Incline 1.0: 30 seconds on, 30 second recovery (straddle the treadmill)
Incline 3.0: 30 seconds on, 30 second recovery (straddle the treadmill)
Incline 1.0: 30 seconds on, 30 second recovery (straddle the treadmill)
Incline 3.0: 30 seconds on, 30 second recovery (straddle the treadmill)
For our third and final drill, begin walking at a comfortable pace, no faster than 4.0. Input treadmill to Incline 15 and continue to walk as the treadmill reaches an Incline of 15.
Once you hit the incline, continue walking for 1 more minute. Return the treadmill to Incline 1.0, and continue to walk as the treadmill declines.
Once it reaches 1.0, stay there for another minute. Repeat this process for a total of 4 rounds.
Congratulations, your workout is complete! Be sure to stretch your hamstrings, quads, glutes, calves and upper back after your workout.
30 Minute Cycling Workout
Lara’s RPE Scale: Intensity levels are based on a scale of 1 – 4 (how hard do you think you are working?) 1 = easy, light 2 = moderate, aerobic endurance 3 = hard, challenging effort, 4 = breathless, all out
RPMs: Stands for rotations per minute. This is your cadence, or speed of the your legs, on the bike.
Lara’s class is built off of the Spotify playlist below. Tune in and get ready to sprint and climb to these Top 40, Dance, Rock and Alternative tunes all released in 2020!
Song 1: Lose Control (Pink Panda Remix) – MEDUZA, Becky Hill, Goodboys, Pink Panda (2:51)
Start your ride with an easy spin (80-90 rpms) and light resistance. You have two chances to raise your intensity a touch and spin up over 100 rpms at :45-1:15 & again at 2:15-2:45. RPE 1-2.
Song 2:Malibu – Kim Petras (3:11)
Start climbing your first of 3 hills during this song by adding resistance and slowing that cadence to 65 rpms. Pop out of the saddle during the chorus. RPE 2-3.
Song 3: Head & Heart (feat. MNEK) – Joel Corry, MNEK (2:45)
Get ready for some 2-count jumps during this song. Be sure you give yourself enough resistance when you stand up. 3 sets of 16 jumps on :38-1:09, 1;25-1:56 & 2:12-2:45. RPE 3.
Song 4: Don’t Start now – Dua Lipa (3:03)
Climb #2 at 65 rpms, maintain that steady cadence. Increase your resistance slightly and stand up for 30 seconds at :33, 1:27 & 2:30 on the clock! RPE 3.
Song 5: Hero – Weezer (3:56)
Ride easy while you recover from your hill, and get ready for BREATHLESS sprints. You have 3 sprints, and you can choose to do these seated at 100-120 rpms or standing 85-105 rpms. Hit it hard at :54-1:22, 2:03-2:30 & 3:25-3:45 on the clock. Earn those recoveries by going as hard as you can on your sprint! RPE 4.
Song 6:Smile – Katy Perry (2:46)
Ride easy to recover from your last sprint then slowly bring yourself back into RPE 2 at 100 rpms. Try to keep it steady as you spin those legs fast, but keep your heart rate from rising too high.
Song 7: I Really Wish I Hated You – blink-182 (3:10)
Settle in at 70-75 rpms for your final climb. This climb is not as steep as your previous climb, but you have 3 hard accelerations on this hill. Add resistance and pick up your rpms by 15-20 at :55-1:09, 1:35-2:05 & 2:43-3:10. RPE 3-4.
Song 8: Blinding Lights – The Weekend (3:20)
Spin easy for about 60 seconds while you recover from your last climb. Then get ready to ramp it up again with a goal or 100-110 rpms at 1:00-1:34, 1:57-2:19 & 2:42-3:05. Remember to add enough resistance so you don’t bounce in the saddle. RPE 2-3.
Song 9: Father of All – Green Day (2:31)
Finish your ride with some short, HARD sprint efforts. Increase your resistance and jump out of the saddle and SPRINT at :45 (10 seconds), 1:37 (10 seconds) & 2:00 (30 seconds). RPE 4.
Song 10:Level of Concern – Twenty One Pilots (3:40)
You made it! Time to cool-down. Ride easy to finish your workout to this latest release by Twenty One Pilots. RPE 2-1.
Post written by FFC Contributor Natalie Casper, with workouts created by FFC Group Fitness Director Lois Miller and FFC Group Fitness Manager Lara Mele.
https://ffc.com/wp-content/uploads/2020/09/bring-your-workout-indoors.png14002280Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2020-09-30 18:07:512020-09-30 18:07:51Goodbye, Chicago Summer: Move Your Exercise Routine Into The Club With These Two Cardio Workouts
Incorporate Pilates, yoga or meditation into your wellness routine to reduce stress and anxiety levels. Read more below.
Americans are no strangers to stress. In fact, the United States ranked as the world’s fourth most-stressed country in 2019. 1 As a nation, we have a reputation for working too much, viewing self-care as a luxury and not prioritizing mental health.
Unfortunately, in the face of the COVID-19 pandemic, our stress levels have only risen. According to the American Psychological Association, almost 8 in 10 Americans say that the coronavirus pandemic is “a significant source of stress,” with feelings of uncertainty, the current political climate and fear of contracting COVID-19 as the most frequently reported stressors.
Stress is a natural response to life’s experiences. When you’re feeling pressure at work or you’re dealing with a conflict with a loved one, the nervous system releases stress hormones (adrenaline and cortisol) and turns on your “fight or flight” mode. Once the fear or “threat” has subsided, stress levels usually return to normal. If this does not happen or if the stressor continues to be an issue, chronic stress may set in.
While not all stress has a purely negative affect, it is important to realize the impact chronic stress can have on your overall health and well-being. Stress has the power to compromise our immune systems and is “a major contributing factor to the six leading causes of death in the United States: cancer, coronary heart disease, accidental injuries, respiratory disorders, cirrhosis of the liver and suicide.”2
While the statistics paint a pretty grim picture, there is good news: we can learn to cope with stress and effectively reduce our stress levels. The Centers for Disease Control and Prevention has created an entire list of healthy ways to cope with stress, which includes meditating, exercising regularly and getting plenty of sleep.
Over the course of this article, we will be discussing the effectiveness of mindfulness and mindful movement as healthy coping strategies for stress. FFC Regional Pilates Manager Kristin Strom and FFC Exclusive Group Fitness Instructor, Personal Trainer and Pilates Trainer David Bohn share their experiences using mindfulness to combat stress and offer easy-to-follow 10 minute routines you can use to incorporate mindful movement into your daily routine.
Pilates
Physical fitness is the first requisite of happiness.
Joseph Pilates
Joseph Pilates founded Contrology (now known as Pilates) in the 1920s as a way to balance the body, mind and spirit. Dissatisfied with the effects of the “modern lifestyle” on his health and well-being, Pilates designed a set of exercises intended to correct muscular imbalances and improve strength and flexibility, while keeping a focus on breath. 3
Nearly 100 years later, Pilates has become one of the most popular group fitness modalities in the US. Publications like Livestrong and Well + Good have written articles surrounding the growing popularity of Pilates and its more contemporary approach, Megaformer classes, in 2020. So why all the hype?
Pilates is considered a low-impact workout that is highly rewarding. The exercises used in a Pilates session target several muscle groups at once, with an emphasis on controlling the deep abdominal muscles and muscle close to the spine (the core). A regular Pilates practice will improve flexibility, balance, range of motion and posture, and it may even relieve aches and pains. 4
While these physical benefits may be the main attractor of Pilates, the mental health implications are equally impressive. Pilates, at its core (pun intended), is about connecting breath to mindful, intentional movement. The practice forces its followers to slow down, tune in to the body and clear the mind of any distractions, making it both a workout and a study in mindfulness.
The low-intensity nature of Pilates makes it a wonderful exercise choice for all ages and abilities, but for more serious exercisers, the term “low-intensity” can sometimes be misconstrued for “easy workout.” This certainly isn’t the case for Pilates, and there’s scientific proof that throwing in a low-intensity class every now and then is good for the brain.
The Journal of Endocrinological Investigation conducted a study in 2008 regarding the effect of exercise intensity on cortisol levels and found that “low intensity exercise actually resulted in a reduction in circulating cortisol levels” whereas moderate to high intensity exercise raises those levels of stress hormones.
Kristin Strom, Regional Pilates Manager for FFC, has been practicing Pilates for more than 20 years. When Chicago’s shelter-in-place order went into effect in March amid the COVID-19 pandemic, Strom was experiencing stress and anxiety and was having trouble sleeping. In order to avoid “spiraling into a depression,” Strom decided to challenge herself to move her body mindfully every day at 7 AM with Pilates.
To keep herself accountable and to share her love for Pilates, Strom decided to stream her Pilates workouts on Facebook. At the time of this writing, Strom is on Day 143 of her “Pilates every day” movement.
“When you do something every day, you can really feel the progress and track your progress, which makes [the effects of Pilates] feel so much more real,” Strom said. “When you keep your exercise consistent, you can really notice the nuances in your body. It’s really important to know your body– this is where you live, this is your home.”
Strom received messages from those who take her classes on Facebook celebrating the fact that they can touch their toes for the first time in years, perform a push-up on their toes or have alleviated stubborn back pain by consistently practicing Pilates. Equally rewarding are the messages she receives from folks who have thanked her for helping them establish an exercise routine and create some semblance of structure and accountability.
This social interaction of this digital community, paired with the physical movement of her practice, has given Strom a sense of purpose in an uncertain time and has helped return her to a normal sleep pattern and lowered anxiety levels.
If you’d like to join Kristin’s daily Pilates practice, you can find her at Kristin Strom on Facebook and on the Fitness Formula Clubs page on Mondays and Wednesdays. Ready to join Kristin for an in-person class or private session? Reach out at kstrom@ffc.com to schedule your session today.
If you’re new to Pilates or are looking for an easy way to stay consistent with your practice, try this 10-minute Morning Pilates session with Kristin to start your day off on the right foot.
Yoga and Meditation
Meditation can help us embrace our worries, our fear, our anger; and that is very healing. We let our own natural capacity of healing do the work.
Thich Nhat Hanh
According to MINDBODY’s 2019 Fitness In America report, yoga is the number one group exercise activity across all ages surveyed. The ancient Indian practice rose to popularity in the United States in the 1960s and has since become a mainstay in the US fitness industry with over 300 million Americans practicing yoga. 56
Yoga can be defined as a system for uniting mind, body and soul using specific postures and movements. The practice challenges yogis to quiet the mind, focus on the present moment and link breath to movement. Yoga and the practice of meditation share a number of similarities, with many considering yoga to be a moving expression of meditation. For this reason, yoga has long been identified as a true mind-body form of exercise.
Physically speaking, a regular yoga and meditation practice boasts a long list of benefits, including improved strength and flexibility, weight loss, reduction of harmful inflammation, lowering of blood pressure, increased performance for the immune system and improved quality of sleep, to name a few. The practice has also been linked to longevity and is an excellent source of low-impact exercise for all ages.
The mental health benefits of yoga and meditation extend far beyond reduced stress levels, though that is a major perk of a regular practice. The two modalities can also bring these benefits to your emotional well-being:
It can boost your mood.
It can help you control cravings.
It can improve cognitive performance.
It can make you more compassionate.
It can give you a greater sense of self-awareness.
FFC Exclusive Group Fitness Instructor, Personal Trainer and Pilates Trainer David Bohn shared that yoga has greatly improved his flexibility and range of motion. Mentally, Bohn said he experiences a positive mood shift whether he’s taking or teaching a yoga class.
“If I’m teaching a class in the morning, I can tell that by the time I’m done, I’m much more relaxed, and I’m in a better mood,” Bohn said. “I always feel better when I’m done. I always feel less stressed.”
Starting a regular yoga/meditation practice doesn’t have to become a two hour daily chore. Bohn says that carving out a few minutes in your day for mindfulness still has its benefits.
“Meditation has helped me with my internal focus and being able to quiet the mind, especially when it’s running out of control,” Bohn said. “Trying to come to a quiet spot and tuning out for 2-5 minutes even can help me to slow my mind and destress.”
Ready to take class with David in person? Head to FFC.com/group-fitness to reserve an upcoming class with David, or catch him on FFC On Demand!
Start reducing your stress levels today by carving out 10 minutes for these yoga and meditation sessions from David Bohn. Unwind from a busy day with David’s Bedtime Yoga Flow, tune in for a 10 minute meditation that can be done anywhere, anytime or do both back to back!
Post written by Natalie Casper, with video content from FFC Regional Pilates Manager Kristin Strom and FFC Exclusive Group Fitness Instructor, Personal Trainer and Pilates Trainer David Bohn.
https://ffc.com/wp-content/uploads/2020/08/FEELING-STRESSED-3.png14002280Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2020-08-07 16:58:362020-08-07 16:58:36Feeling Stressed? Learn To Cope With Mindful Movement
Looking for safe but effective exercises to perform at home during your pregnancy? NovaCare Rehabilitation physical therapist Emily Grimm is sharing her favorite exercise routine that can be completed without any equipment from the comfort of your home.
Evidence shows that long-term physical activity during pregnancy can deliver positive outcomes on maternal health, labor, birth and postnatal infant health. Pregnant women who engage in regular exercise using large anti-gravity muscle groups have been shown to have shorter labors, decreased risk of preterm birth or Cesarean section surgeries; even the fetal heart rate responds positively to exercise longer than 10 minutes in duration.
Before we get to our list of exercises, we want to make you aware of some general movements to avoid while exercising during your pregnancy:
Jerky, bouncy movements
Abdominal compression
Inversions
Prolonged time laying on your back
Straining the abdominals or pelvic floor
Vigorous stretching of your adductors
Extreme asymmetrical lower limb positions (some yoga poses should be avoided)
The at-home exercises listed in this article require minimal or no equipment and will keep your core and pelvic floor muscles strong. These movements can even help reduce some pregnancy-related pain in the lower back, pelvic girdle or hips. These exercises can be a great addition to other light activities like walking and jogging (if comfortable).
As with any exercise regimen, please listen to your body at all times, and do not proceed if you feel pain or discomfort with any exercise.
Start by performing 2-3 sets of 10 reps of the exercises below 2-3 times per week. Emily’s pro tip: to perform a pelvic floor contraction during these exercises, think “holding in the flow of urine then pulling upwards towards your belly button.”
Bridge with Abduction
Place a band around your knees (if you have one), tuck your pelvis as if to flatten your lower back against the floor, squeeze your gluteal muscles and bridge up slightly pushing your knees outward against the band. Hold for 5 seconds and repeat.
Bridge with Adduction
Place a pillow between your knees. Tuck your pelvis as if to flatten your lower back against the ground, squeeze your gluteals and lift up gently pushing knees into the pillow. Hold for 5 seconds and repeat.
Bird/Dog
Start on hands and knees. Engage your abdominals by pulling in toward your spine (as best you can, difficult to do while pregnant!). Raise your opposite arm and leg, holding 2-3 seconds, then switch.
Clams
Lay on your side, place a band around your knees (not required). Keeping your hips stacked, lift your top knee up to rotate your hip out. Repeat movement.
Plank Progression
Try planks against the wall to begin (depending on your tolerance, fitness level, comfort). Make sure to engage your core by pulling your abdomen towards your spine and attempting to perform a pelvic floor contraction. Make sure to breathe. Start with 15 second holds, progressing to 30 seconds, 1 minute as tolerated.
Corrective DRA Curl Up
This exercise is best to perform early in pregnancy or post-partum to reduce abdominal separation.
Place hands on both sides of abdomen gently applying pressure toward your belly button. Perform a pelvic floor contraction, draw abdomen in down toward your spine and curl up as you exhale. Hold 10 seconds, progress toward 30 seconds.
Have a question for Emily or looking for further explanation on these exercises? Give her a call at NovaCare: 773-281-4220. Emily is available for virtual and in-person consults for your needs during this time.
Post written by FFC Contributor and NovaCare Rehabilitation Physical Therapist Emily Grimm.
Emily Grimm is a Doctor of Physical Therapy and Center Manager at NovaCare Rehabilitation in Lakeview. She is an Obstetrics Specialist who enjoys working with pregnant and post-partum women who may be experiencing pain, preparing for or recovering from birth, or looking to maintain or return to a healthy fitness routine. She is also a Certified Manual Therapist with success in treating various other orthopedic conditions.
Need a break from watching the news or scrolling through social media? As we adjust to finding our “new normal” during these uncertain times, it’s comforting to know that we can all seek out comedic relief in the same place: Netflix. While enjoying a show can be an excellent distraction from the goings-on of the outside world, our bodies could probably use a break from sitting after a long day of, well, sitting.
That’s why we put together a workout challenge for three of our favorite feel-good comedies on Netflix: The Office, Schitt’s Creek and The Good Place. An episode of each of these shows clocks in around 20 minutes, so you can squeeze in a laugh and maybe a few burpees during a break from work or before bed.
Tune in to a random episode, or start the show from the beginning, and get ready to get moving!
The Office
In this NBC sitcom, which aired from 2005-2013, a documentary crew follows the lives of Dundler-Mifflin Paper Company employees.
Anyone in the office goes to the vending machine: 10 Burpees
Jim looks at the camera: 10 Squats
Michael laughs at his own joke: 25 Crunches
Pam answers the phone: 20 Lunges
Angela talks about her cats: 10 Push-Ups
Anyone takes a coffee break: 30 Second Wall Sit
Ryan is referred to as “The Temp”: 20 Reverse Lunges
Dwight talks about being a volunteer sheriff or Assistant Regional Manager: 20 Mountain Climbers
Michael gathers the team in the conference room: 20 Side Lunges
Anyone visits Toby or Kelly in the Annex: 10 Jump Squats
Schitt’s Creek
This Canadian sitcom premiered in 2015 and follows a wealthy family who loses everything and rebuilds their life in a town called Schitt’s Creek.
Moira changes into a different wig: 30 Bicycle Crunches
Any character visits Cafe Tropical: 15 Squats
David says “Oh my God”: 10 Jump Squats
Any character says “Ew”: 20 Reverse Lunges
Stevie makes a sarcastic remark: 20 Mountain Climbers
Moira talks about acting: 20 Jumping Jacks
The Jazzagals hold a rehearsal: 30 Second Plank
Roland invites himself along to something: 30 Second Wall Sit
Alexis name drops a celebrity or talks about her past partying lifestyle: 10 Burpees
Ted makes a dad joke: 10 Shoulder Taps
The Good Place
In NBC’s The Good Place (2016-2020), four people from different walks of life navigate the afterlife together after ending up in “The Good Place.”
Anyone calls for Janet: 10 Burpees
Jason mentions Florida or the Jacksonville Jaguars: 20 Jumping Jacks
Chidi mentions a philosopher or ethics: 20 Squats
Tahani name drops a celebrity: 10 Push Ups
Eleanor tries to say a curse word: 10 Lunges
Anyone from The Bad Place makes an appearance: 30 Second Wall Sit
The Judge mentions a TV show: 10 Jump Squats
Eleanor calls anyone “Dude”: 20 Crunches
Chidi has trouble making a decision: 30 Second Plank
https://ffc.com/wp-content/uploads/2020/03/turn-your-binge-watching-into-a-workout-with-these-fun-challenges.png14002280Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2020-03-24 12:15:052020-03-24 12:15:05Turn Your Binge Watching Into A Workout With These Fun Challenges
Got 10 minutes to spare? Of course you do! Check out this compact, 10 minute workout for beginners by FFC Park Ridge group fitness instructor Julia Baraglia that you can fit in no matter what life throws at you.
Think
of all the 10-minute intervals throughout your day you ‘waste’ on things like
Facebook or Twitter, games on your phone, or the random internet browsing or
nighttime TV that has no real significance to you. Everyone, even the busiest
CEO or frequent traveler can find a 10-minute window in his or her day.
So now
that you’ve discovered when that might ben, what am I asking you to do with it?
I’m so glad you asked! Check out this simple 10 minute workout for beginners:
10 Minute Workout For Beginners Breakdown:
0-2 minutes: sit still. No, truly. Sit still in a chair or on the floor with nothing around you. Take a deep breath and be thankful you’re in that moment. Appreciate all the things your body does for you (despite not always making the best food choices) or the long hours you work, often with a lack of sleep. Ahhh… feels nice, right?
2-4 minutes: move your body. Notice any aches, pains, or tense areas. Roll your shoulders, your neck, and arch/curve/twist your back to encourage blood flow to those areas and work out the kinks. Although certainly not as enjoyable as someone else doing it for you, self-massage does work. For my more dedicated athletes, foam roll your trouble spots.
4-9 minutes: really move your body. No REALLY – use the next 5 minutes to get your heart rate as high as you can. Push each exercise as hard as you can for one minute. Here’s my example workout – but you can keep it simple by doing stairs or running for 5 minutes as well.
Jumping Jacks
Squats
Push-ups
Mountain Climbers
Planks
9-10 minutes: rest. Close your eyes. Listen to your breathing and your heart beating. Those 5 minutes you just did will improve your cardiovascular health, boost your metabolism and make you mentally sharper. And that’s just the beginning of a long list of benefits!
This
10 minute workout for beginners can be done before your morning shower, during
your lunch break, before you get ready for dinner or even when you get back to
your hotel room. Once you find you can carve 10 minutes out of your day, soon
you will discover that there are days you have a half hour, hour, or maybe even
more to sit still, really move, and rest.
Post written by FFC Park Ridge group fitness instructor Julia Baraglia.
About Julia
Julia is a group fitness instructor at FFC Park Ridge and is passionate about helping people achieve their fitness goals and improve their overall well-being.
She believes working out is just as important for your mental health as your physical health – and definitely gets this as a mom of 3 young boys! Check out the group fitness schedule to see her class lineup and email her at julia.baraglia@ffc.com with any questions!
https://ffc.com/wp-content/uploads/2019/09/10-Minute-Workout-For-Beginners-FFC-Fitness-Chicago.jpg7001140Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2019-09-19 16:43:532019-09-19 16:43:5310 Minute Workout for Beginners: It’s Easier to Fit In Than You Think
FFC Park Ridge group fitness instructor and Yogi Pantra Shafaee-Hoeft shares some tips for incorporating a quick yoga practice into your travels for less stress.
The benefits of group fitness classes like Pilates and yoga are HUGE. Not only a great fitness format, yoga can help you calm your mind and your body. Airport yoga is rapidly becoming one of the best ways to center yourself before embarking on an adventure. Stress from security, flight delays or disruptions, crowds, and little to no control over much of anything can drain your energy and lead to bad food choices, no exercise/movement and lethargy. Airport yoga – and airports with rooms specifically dedicated to space to practice/meditate is a huge source of benefit to combat some of these stressors. Plus, yoga can also help combat blood circulation issues, stiffness and other issues related to travel or flying.
I recommend you do a quick search to
see which airports have yoga rooms. Most will have amenities like mats, water,
etc. for you – but if you want to try to get a quick practice in on the go, it
wouldn’t hurt to bring along a travel mat.
Tips for doing airport yoga:
Limit as many distractions as possible (put your phone on silent mode).
Carry disinfectant wipes to help keep extra germs at bay.
Simple poses and progressions are great ways to easily incorporate yoga in short timeframes.
Here are two choices (repeat each 3 times, paying attention to breath):
Post written by FFC Park Ridge group fitness instructor and yogi Pantra Shafaee-Hoeft.
About Pantra
Pantra Hoeft began her exploration with yoga 10 years ago with Bikram Yoga. After realizing how free and happy she felt being on her mat she enrolled in the 200-hour teacher training with CorePower in the summer of 2015 and decided to continue her passion and became 500-hour RYT through CorePower’s 300-hour teaching program this past summer.
In maintaining a mindful practice, she believes the mind-body connection teaches us how to live a fulfilling, healthy, and happy life on AND off the yoga mat. She encourages her students to play with their edge, while providing a safe, encouraging, and nonjudgmental environment where each individual can achieve their full potential. Check out the group fitness schedule to see when she teachers and stop by a class!
Have you noticed a new piece of equipment show up to the cardio area of your club over the last few weeks? Or perhaps it’s been there for some time but you’ve yet to try it out because of its unique, spaceship-like concave design. That new piece of equipment is a manual treadmill – the Woodway Curve – an evolution to the traditional treadmill.
The Curve is not belt-driven
and has no motor. It is completely self-propelled, meaning you produce all the
energy to power the machine and it more closely resembles outdoor running
conditions then the traditional treadmill. Because of this, the Curve is great
for all fitness levels and is a great tool for weight loss, sports conditioning
and interval training.
How Do You Use the
Woodway Curve Treadmill?
Start by stepping on from the side, into the bottom of the Curve.
Hold on to the rails and begin to walk at a controlled pace with short strides.
Once you feel controlled and are comfortable, increases your speed by walking higher up the Curve with longer strides.
When you’re at a steady pace (such as a light jog or run), release the rails.
Jog or run for as long as tolerable.
Dismount the treadmill by grabbing the rails and moving your feet to the sides, off the belt.
Try this Sample Woodway
Curve Treadmill Workout
Now that you’ve got the
gist of how to use the Curve, let’s turn your training up a notch!
Here’s a workout for that can be done on the Woodway Curve manual treadmill (though this workout can also be done on any treadmill, in any running scenario).
1. Walk, jog or run 1 mile
2. Every 1/10th / .1 mile, step off the treadmill using the above procedure and perform…
5 squat jumps and 5 push-ups (beginners)
– or –
10 burpees (advanced)
3. Reduce distance and repetitions to suit your fitness level.
4. Note the time it takes to complete the task. Repeat once a week with the goal of matching or producing a faster time of completion.
The Woodway Curve will add a new twist to any treadmill workout. Give this a try the next time you are in the club, in place of your normal cardio run – it’s a great way to spice up your steady-state run workout by turning it into an interval workout to target multiple energy systems. Because it’s a manual treadmill it’s also highly efficient: for the time it takes, it burns massive calories!
Please note: take your time and focus on moving safely before you add intensity to any workout. If you have any questions or concerns, please ask a personal trainer for assistance. It is our mission to help our members produce great results. We’d love to assist you in any way possible towards doing so!
About Marques
Marques is a master personal trainer at FFC East Lakeview specializing in weight loss, strength and conditioning for sports-specific activities. His mission is to help you find the path to becoming the best YOU that you can be. Want to set up a complimentary consultation with Marques? Email him at mchaplin@ffc.com! You can also check out his printable workout here – bring it with you the next time you go to the gym!
https://ffc.com/wp-content/uploads/2019/08/Try-A-Manual-Treadmill-Heres-Why-You-Should-Check-Out-The-Woodway-Curve-For-Strength-And-Endurance-Formula-FFC-Chicago-Fitness.jpg7001140Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2019-08-07 16:17:362019-08-07 16:17:36Try a Manual Treadmill: Here’s Why You Should Check Out the Woodway Curve for Strength & Endurance
FFC Gold Coast coach and personal trainer Jeremy Gorden shares some benefits of high intensity interval training, plus HIIT workouts for beginners.
You may have heard of
The Faction, but you still may be trying to figure out what it is. In short, The
Faction is a new type of workout at Fitness Formula Clubs that focuses on a high
intensity interval training (HIIT) format. It utilizes non-conventional equipment
(such as kettlebells, TRX straps, barbells, tires and sleds) and incorporates elements
from MMA, boxing, Olympic weight lifting and others.
I’ve been running classes
in the Performance Training Center (PTC) at FFC Gold Coast since we started in
the spring of 2016 and we’ve come a long way since. When building the
program, we wanted to focus on HIIT, metabolic conditioning, and sports
performance training. Over the years, we’ve learned what our members enjoy most
and tried to build around those preferences. We still focus mostly on HIIT
and metabolic conditioning but we’ve recently added three kettlebell classes and
we’re always throwing out new class ideas we think our members will both enjoy
and benefit from.
As trainers, we have the
freedom to build the style of class that we personally enjoy teaching while
still offering all of the benefits of full body instructional training. The
benefits of HIIT workouts may have something to do with why the American
College of Sports Medicine put it at the top of their list of recent fitness
trends. Exercise enthusiasts everywhere are jumping on the HIIT wagon and here
are a few reasons why:
Calorie burn and metabolic boost: A HIIT workout done properly has the potential to burn calories not only during the workout, but for up to 48 hours after the workout has been completed. Your metabolism is the process your body uses to convert food into energy. A high metabolism allows you to eat more food, which means you get to enjoy all of those guilty pleasures without the after effects.
Muscle gain: I structure all of my classes so that the participants are pushing their bodies to their individual limits. I encourage everyone in my classes to use as much weight as possible for the specified exercises in order to stimulate muscle growth along with calorie and fat burn.
Community: We’ve really striven to build a community that PTC members feel confident and comfortable being a part of over the past three years. We have every type of member involved in PTC with ages ranging from early 20s to members in their 60s turning heads with their abilities.
No experience necessary: members of any skill level to be able to come to class and be confident in their abilities. All of my classes are put together so that members coming on any given day are progressing through that workout for the entire month. This allows participants to see progression in strength, skill, or both.
Related: check out The Faction at FFC, for serious workouts on the turf, coaches that motivate & inspire and progress tracking through monthly performance testing. You’ll hate it, then you’ll love it. Find out more here.
Pressed for time? Many of us struggle to fit exercise into our already busy days. Additionally, many of us think that a workout needs to be be at least 45 minutes to count. Throw that thought out the window and get your fitness in 30 minutes or less while competing against the clock! (Compound body moves, like these, also help to make your workout more efficient). Try this quick lower body workout to work your legs to the max – minimal equipment needed!
Equipment needed: Medium weight dumbbells, a mat and a body bar (for balance).
Set up your equipment and start your clock. See how many times you can get through your circuit, and challenge yourself to improve your total rounds performed on the next attempt. (And be sure that form is always your top priority)!
Warm Up
Warm up with one round of the following (30 seconds each):
Jogging in place
Alternating body weight lunges
Jumping jacks
Body weight squats
Lower Body Workout Challenge
Choose five of the following moves to rotate as many times as you can in 25 minutes.
Weighted Walking Lunges (10 reps per leg)
Walk through the lunge instead of stepping your feet back together. Make it more difficult with a dumbbell in each hand. (Perform a basic lunge if space is an issue).
Dumbbell Deadlifts (15 reps)
Start standing straight, then bend, keeping your shins vertical and your back straight, hinging just at the hips. Return to standing for one rep.
Jumping Lunges (30 seconds)
Start in a lunge, then swing your arms to help propel yourself off the ground as you switch legs midair, landing on the opposite leg.
Ice Skaters (30 seconds)
Leap to your right and tap your left foot behind you, then leap to the left. For added difficulty during this lower body workout, tap your hand to the ground or keep your back leg elevated for a count before leaping to the other side.
Related: try this workout, then
Lateral Squats (10 reps per leg)
Perform a squat, step your left leg in so your feet are together, then step your right leg out to perform another squat. Repeat side to side. Make it more difficult by holding a weight in front of you.
Single-leg Romanian Deadlifts with Knee Raise (15 reps)
Hinge at your hips, keeping your body in as straight a line as you can (grab a body bar if you need help balancing).
Jumping Squats (30 seconds)
Perform a squat, then leap straight into the air, landing softly back into a squat.
Lunge Hops (30 seconds)
Perform a lunge, then leap straight into the air without switching legs, landing softly back into your lunge. Switch legs after 15 seconds.
Cool Down
Cool down with one round of the following:
Standing Quad Stretches (30 seconds per leg)
Grab your body bar or the wall for balance, gently pull your knee into your backside until you feel a stretch in the front part of your leg.
Low Lunges (30 seconds per leg)
You can use your dumbbells if you can’t reach the ground.
Downward Facing Dog (30 seconds)
Try to keep your back and legs straight as you lean your chest down for this hamstring and shoulder stretch.
https://ffc.com/wp-content/uploads/2018/04/Try-This-Ultimate-Lower-Body-Workout-FFC-Chicago.jpg10001500Fitness Formula Clubshttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngFitness Formula Clubs2018-04-11 15:17:212023-10-10 15:52:09Try This Quick Lower Body Workout
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