Let’s talk about metabolic adaptation. Many of you have probably heard the term “metabolic damage”, which essentially refers to a metabolism that is not working “properly” or “efficiently” for the individual. However, your metabolism cannot really be “damaged”, so there is some controversy around this word.

Essentially, when the metabolism is in a slowed stated (examples would be eliminating carbs or a hypothyroid condition); it’s become that way due to factors that forced it to be there. Sometimes these factors are seemingly “out of our control” but more often than not these factors are our own doing.

So how does a slow metabolism occur? One of the number one culprits is fad dieting, such as eating low calorie or low fat foods for a prolonged period. When you drop your calories too low, the body eventually responds by slowing the metabolism down. This means it can be hard to drop body fat percentage, gain lean muscle, etc. This is how our system keeps us alive, so it’s definitely not a bad thing. If our metabolism didn’t slow down, we would starve to death much more quickly and easily. However, restrictive dieting typically goes hand in hand with yo-yo dieting and/ or binge eating behaviors. These behaviors are why so many struggle with being overweight while simultaneously having a non-optimal metabolism. The combination of gaining weight with a slower metabolism is exactly why so many people get stuck in a cycle of yo-yo dieting and feeling “trapped” like they cannot get out. Restrict/binge habits of overeating and slowing the metabolism more can cause you to gain more weight from a slowed metabolism, which continually repeats.

So how do you get out of this cycle? I was there once, with a metabolism that didn’t seem to work for me if I ate over 1200 calories a day. But today I am eating 2,700+ on most days. The key is REVERSE DIETING. This is why so many clients are put on a reverse diet, to get the metabolism working in their favor again. Reverse dieting is not only for weight loss, but can also help with muscle gain and fat loss.

Want to learn more about reverse dieting, or have other metabolism related questions? Set up a complimentary consultation with Sarah by emailing her at ssobtka@ffc.com!

Nothing goes better with a sweat session than a great playlist. Whether getting you into a zen zone or helping you pound out that last half-mile or set, music can really do wonders. Check out all of our playlists by visiting https://open.spotify.com/user/ffc_chicago!

FFC curated Spotify playlists

Love Zumba? Become a Zumba teacher or just learn the formula that has built the biggest dance fitness craze to hit the fitness industry with Zumba education specialist Jenna Bostic!

Join us on  Sunday, April 22 from 8 AM – 6 PM, for a Basic 1 training at FFC West Loop. For details and pricing, please visit www.zumba.com and search “trainings near you”!

Our classes at FFC Old Town are designed to be a fun and challenging way for children to learn valuable life skills and improve their fitness levels through the disciplines of Krav Maga. Students will not only learn how to defend themselves in any situation, but they will also gain confidence!

Key Topics & Values Learned  

  • Stranger danger
  • Home safety
  • Bullying
  • Street awareness
  • Confidence
  • Respect
  • Goal setting
  • Excellent academic and home attitude
  • Physical & Mental Skills Learned
  • Coordination & flexibility
  • Self defense
  • Focus and listening skills
  • Self-esteem and social skills
  • Develop discipline skills

Take advantage of our trial offer and call us to book your first class! 312-474-0210 or email us at info@kravacademy.com.

Ride with TEAM TO END AIDS (T2) in the fourth annual SPIN TO END AIDS fundraiser on Sunday, April 22 at FFC Lincoln Park. SPIN TO END AIDS will host 100 riders raising funds and awareness on behalf of the AIDS Foundation of Chicago (AFC). Whether you are a T2 alum or curious about the T2 experience, enjoy music, friends, food, drink and swag!

Registration is only $18 and includes 2 studio spin sessions. Attend either or both of the sessions. A fundraising option is available and appreciated. Register online at http://events.aidschicago.org/site/TR?fr_id=1470&pg=entry

Event Details:

  • Sunday, April 22, 2018
  • 11 AM – 2 PM
  • FFC Lincoln Park
  • 939 W. North Avenue, Chicago

The FFC Endurance Training Center has been upgraded – come in and experience our new high intensity interval training for cyclists with the Sufferfest video workouts and then stay to recover in our Air Relax compression boots!  

The new class schedule now features Sufferfest workouts on Mondays and Wednesdays, and Power Cycling  on Tuesdays and Thursdays! The spring schedule of classes is now available on the FFC app (sort by “category” endurance and “location” FFC Lincoln Park) or by clicking here: tinyurl.com/trimonster-calendar

Learn more and sign up by emailing endurance@ffc.com.

Join the FFC Triathlon club! Contact endurance@ffc.com to get our FFC team discount code and save $10 off the Chicago Triathlon, plus get a free TrainingPeaks.com training plan to stay on track utilizing emails, a phone app, plus Garmin watch and Google Calendar integration!

Training Kickoff, Programs and Services

Chicago Triathlon training starts in May. Visit fb.com/trimonsters/events for a list of triathlon training kickoff events at a location near you!

For training options, don’t miss our FFC Endurance Membership, which includes unlimited swim, bike, run, and performance training, with classes and programs available at FFC West Loop, Oak Park, Park Ridge, Lincoln Park, Gold Coast and more!  The FFC Endurance Membership also includes outdoor training, open water swimming, clinics, and unlimited use of our Air Relax compression boots at a USA Triathlon Certified Performance Center at FFC Lincoln Park. Private coaching, swim lessons, and performance testing services are also available – contact endurance@ffc.com to inquire!

The spring schedule of classes is now available on the FFC app (sort by “category” endurance and “location” FFC Lincoln Park) or by clicking here: tinyurl.com/trimonster-calendar

Now available at FFC Oak Park, Park Ridge and Lincoln Park: train smarter, not harder! FFC is all about maximizing results, and this is the perfect way for you to learn more about your body and tailor your workouts and eating habits based on the test results. Testing services now also feature RMR and VO2 test results directly to your phone via the new CardioCoach phone app.

Connect a bluetooth heart rate monitor (like MyZone) to get custom tailored workout zones and real-time display of your fat vs. carb metabolism. Whether your goal is weight loss or performance (marathon, triathlon, ironman, etc.), get tested and train smarter this year!  

Learn more at tinyurl.com/ffc-vo2-options or contact metabolictesting@ffc.com to get scheduled!

FFC moms – join us every Monday and/or Thursday at 9:15 AM for a 4-week program! Work out with other moms with similar fitness goals, schedules and life challenges to focus on becoming the strongest, healthiest version of yourself.

We will focus on strength training to build core strength and increase mobility, and learn how it protects our bone mass, builds muscle mass, burns more calories, reduces risk of depression and heart disease among other benefits. Sign up will also get you goal check-ins and helpful nutrition information from RD Amy Silver. 1 session/week: $120; 2 sessions/week: $215

Visit the fitness desk or seek out any trainer to inquire and sign up.

If you haven’t already, meet FFC Oak Park personal trainer Anthony Gasso! Below, Anthony shares a little bit about his background, training styles and passion for fitness. Make sure you say hi the next time you see him around the club!

“I have been a trainer for a little over 4 years and have loved every second of it. To wake up everyday and connect with so many different people is a blessing. I have found many mentors in this business and made a lot of great friendships. I love being a trainer because it allows me to form close relationships with my clients while we work together toward their goals. Having the ability to help someone achieve their goals, whether it is eliminating pain, moving more efficiently or getting stronger is such a fulfillment.  

I specialize in corrective exercise, implementing functional movements, increasing flexibility and balance. The majority of us create muscular imbalances with the lifestyles we live. My job is to get your body back to optimal shape. I use inhibit techniques (myofascial release), lengthening techniques (stretching) and strengthening isolations, then integrate dynamic movements. My approach to training brings sound results through a safe and fun experience.

My personal hobbies include going out to eat, mixed martial arts, and a new hobby I am trying to learn is dancing! (Which is very hard by the way). I have been in karate/mixed martial arts since I was 10 years old. I have competed in karate tournaments, fought for the USA boxing team in addition to a few mixed martial arts organizations. I am very passionate about fighting and I love sharing the knowledge. I have a lot of clients that I teach boxing, kickboxing, and Muay Thai. (I would teach you how to dance but I only have two moves and you would probably be worse off than you started).

I recommend everyone to seek a professional in whatever it is you want to do. The body is capable of achieving and adapting to amazing things. Have fun with it!

Anthony Gasso FFC Oak Park trainer spotlight