Adults know that carrying a huge load on their backs may do harm over time. But children continue to walk around with monstrous backpacks on during the school year. In a study conducted by Spine Magazine, 80 percent of surveyed children said that their backpacks were heavy. So what can you do…

1. Wear both straps when wearing the backpack so that the weight is evenly distributed.
2. Position the backpack over the strongest mid-back muscles. The backpack should rest evenly and shoulder straps should allow for free movement of the arms and be easy to get on and off. Use the chest and waist straps for additional support
3. Lighten the load. Contents’ weight should be less than 10-15% of the child’s body weight

If you or your child are experiencing any pain or have sustained a recent injury, please see one of our clinicians for a complimentary injury screen and experience the power of physical therapy!

  • FFC Boystown – September 18; 4 – 6 PM
  • FFC East Lakeview – September 7; 9:30 – 10:30 AM
  • FFC Elmhurst – September 21; 8 – 10 AM
  • FFC Gold Coast – September 24; 4:15 – 6:15 PM
  • FFC Lincoln Park – walk-ins welcome
  • FFC Oak Park – September 26; 1 – 3 PM
  • FFC Park Ridge – walk-ins welcome
  • FFC South Loop – walk-ins welcome
  • FFC Union Station – September 18; 11:30 – 1 PM
  • FFC West Loop – September 17; 4:15 – 5 PM

Squash is a starchy vegetable that can be incorporated at mealtimes in replace of potatoes, rice, or pasta. Half a cup of acorn squash is about 30 calories and contains 7 grams of carbohydrates. Squash is unique vegetable because it is one of the only vegetables that is in season year-round. Acorn squash is a vegetable that should be stored in a cool, dry area away from extreme temperatures and sunlight. If stored properly, acorn squash can stay fresh for up to 3 months.

Squash is also known to be a good source of vitamin C. Vitamin C is important because it can act as an antioxidant to protect cells from damage, make collagen (a protein that is required to help wounds heal), and helps our body to absorb iron. Along with acorn squash, other vitamin C rich foods are citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli and spinach.

Below is a tasty recipe so that you can enjoy this delicious vegetable! Questions or want to set up a complimentary consultation with Alicia? Email her at!

Easy Roasted Acorn Squash Recipe

  • Yield: 4 people
  • Prep time: 5 minutes
  • Cook time: 40 minutes
  • Total time: 45 minutes


  • 1 medium acorn squash
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • Salt and ground black pepper
  • Fresh parsley chopped for garnishing — optional


  • Preheat oven to 350 degrees F.
  • Line a baking sheet with parchment paper and set aside.
  • Slice the acorn squash in half and remove the seeds using a spoon.
  • Lay the half acorn squash cut-side-down on a cutting board and slice into 1/4 inch slices parallel to the stem.
  • Arrange the slices in a single layer on the prepared baking sheets.
  • Pour olive oil over the top of the acorn squash and sprinkle with all the spices listed on the ingredients section.
  • Roast for 40-50 minutes, until the squash slices are fork-tender.

Nutrition Information

Amount per serving (1/4) — Calories: 78, Fat: 4g, Saturated Fat: 1g, Monounsaturated Fat: 2g, Sodium: 106mg, Potassium: 402mg, Carbohydrates: 10g, Fiber: 2g, Protein: 1g

Recipe obtained from:

Check out FFC’s September playlist, curated by FFC Elmhurst Kids’ Club Supervisor Jaime Mules!

About Jaime: Jamie ran her own nanny business for 10 years. Her passion for health, fitness and children has brought her to FFC Elmhurst Kids’ Club! In her spare time, she loves spending time with her family, checking out new restaurants and working out.

Go-to workout song: Anything 80s!

Why music is so important related to fitness: Jaime was a dancer, so being able to sing and run to something fun is important to her. Working out to music is her therapy. It takes her to a place of joy that helps her forget what’s going on for a bit!

Did you know healthy looking skin starts from the inside? Aside from caring for your skin on the surface, often the biggest change can be seen once you start fueling your skin cells from the inside. A balanced nutritious diet and balanced skincare regime is important for overall physical and skin health. Focus on ensuring your diet includes sufficient quantities of vitamins, minerals, and nutrients for your skin to function normally.

The right foods, liquids, and lifestyle choices will do more for your skin than your topical treatments alone. Without neglecting your skin’s external health, you can improve its appearance and vitality from the inside out. Everyone wants glowing, flawless skin. But for most of us, it is hard to get there alone, especially when you have skin conditions including acne, dryness, oily skin, and more.

Working with FFC’s team of licensed estheticians and registered dietitians can help you to reassess your routine to suit your skin type, concerns, and guide you toward good habits like exercise, diet, and external skin care facial treatments. Email for more info.

Bring the kids and help us celebrate Kiddiepalooza on Sunday, September 8!

Additionally, check out the below weekly themes for a peek into what’s happening at FFC Lincoln Park’s Kids’ Club!

September 2 – 8: Under the Big Top
September 9 – 15: Dr. Seuss
September 16 – 22: Dinosaur Week
*Parents’ Night Out: Saturday, September 21 (Jurassic Park theme!)
September 23 – 29: Pirate week

August 4 is National Friendship Day, and what better way to celebrate than with a FREE guest day!? Share everything you love about the club with your guest. For questions, email

Start the day off on a bright note with sunrise yoga with Brent Holten! Join us Wednesdays August 7 and August 21 at 5:30 AM to enjoy an early morning 45-minute yoga flow outdoors on the roof deck.

In case of rain, class will happen in Studio 3. Questions? Email Lara at

Please help us extend a warm welcome to our brand new massage therapist, Esmi! Esmi graduated from the Cortiva Institute specializing in massage therapy in 2011. She has been part of the adjunct faculty since September 2018.

Through this experience, she has obtained extensive experience, which continues to grow – she is on her seventh year working as an LMT in clinic, athletic and luxury spa environments. Esmi specializes in deep tissue treatments with an orthopedic approach, in fusion with Swedish relaxation massage. Email her at to set up a complimentary consultation!

As a thank you for being a member, enjoy a complimentary guest day on Wednesday, August 28. Help us say goodbye to summer with one last outdoor yoga class, midday fun in the sun obstacle course for our “mini members” and finish the day off with food and drinks on the patio.

For questions and a complete schedule, email

Join us for some special programming in the Kids’ Club throughout the month of August! Additionally, mark your calendars for Parents’ Night Out on Saturday, August 17.

  • August 5 – 11: All About Sports
  • August 12 – 18: School Time
  • **August 17 PNO (Back To School Theme)**
  • August 19 – 25: Wild Life
  • August 26 – September 1: Acts of Kindness

Questions? Email!