Don’t wait… come to NovaCare Rehabilitation and start healing today! You do not need a physician’s referral to start physical therapy. Our licensed physical therapists will work
directly with you to get you on the road to recovery and feeling better. Whether you’re a competitive athlete or weekend warrior, physical therapy can help you recover from sprains, strains or other injuries and keep you in the game!

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

Injury Screen Times:

  • FFC East Lakeview: November 12, 12:30 – 1:30 PM
  • FFC Elmhurst: November 23, 8:30 – 10:00 AM
  • FFC Boystown: November 20, 4 – 6 PM
  • FFC Lincoln Park:November 21, 4:30 – 5:30 PM
  • FFC Oak Park: Walk-ins Welcome
  • FFC Park Ridge: November 6, 7:30 – 9:30 AM
  • FFC South Loop: November 20, 6:30 – 8:00 PM
  • FFC Union Station: November 13, 11:30 AM – 1:00 PM
  • FFC West Loop: November 12, 4:15 – 5:00 PM

Stay on Track with Your Nutrition this Thanksgiving By Chelsea Stegman, RD at FFC Lincoln Park

Worried that Thanksgiving might get in the way of your goals? You are not alone. You can use these tips to be intentional this Turkey Day without depriving yourself:

Fill half of your plate with veggies. Thanksgiving is traditionally full of these nutrient-dense and calorie-sparse foods. Make it a point to consume vegetables first; the fiber will keep you satiated!

Get your protein in. Turkey! Need I say more? If you are following a specialized vegan or vegetarian diet, ensure that you bring your own dish with a good source of protein.

Eat slowly. When you slow down, you savor your food and feel content without eating more than you need. Why would you not want to savor this delicious traditional Thanksgiving food?

Share your dessert. This will allow you to still enjoy some pumpkin pie and connect with a loved one at the same time.

Take a post-meal walk. This is one way to sneak some physical activity in while bonding with family. Post-meal walks can aid in digestion and improve blood sugar.

Questions? Reach out to Chelsea at

Looking for new workout tunes? Look no further! This month’s playlist comes to us from Natalie Casper. Natalie is the new Marketing Manager for FFC, and she is so excited to be a part of the FFC Family. You’ll be able to find Natalie in the clubs attending HIIT, spin and yoga classes–be sure to say hello!

Check out Natalie’s featured playlist here:

Natalie Casper on spin bike

Join us for a free Faction workout at 9 AM on Saturday, November 9, immediately followed by brunch at The Vig (1527 N. Wells St.). The Vig will be hosting us in their back room and will be offering a 20% discount off your brunch bill.

Sign up at FFC Old Town or email Julia at

We are always looking for ways to improve our members’ experience at our club. This year we were able to make some great upgrades at FFC Old Town, so be sure to check out the improvements next time you pay us a visit:

  • Life Fitness Virtual Spin Bikes
  • Woodway Curve Trainers
  • Life Fitness Treadmills
  • Life Fitness Upright Bikes
  • Digital TV
  • MyZone Technology in the Functional Studio
  • New Lighting on Fitness Floor
  • New Slam Balls
  • New Roof + Ceiling Tiles
  • New HVAC
  • New Strength Equipment – Plate Loaded Leg Press, Smith Machine, Bench Presses, Standing Preacher Curl, Deadlift Platform
  • Coming Soon – Sauna Upgrade!

Come support fellow runners and Chicagoans (and help us cheer on FFC Old Town trainer Henry Diaz, who is running for Advocate Healthcare this year!) on Marathon Sunday, October 13 from 7:15 – 9:30 AM!

The cheering station will be near Division and LaSalle (in front of FFC Old Town, at 1235 N LaSalle) and will be staffed from 7:15 – 9:30 AM — we’ll also need some volunteers to help set up at 7 AM. This will be our primary cheering station for FFC members and charity partner Team Bright Pink. Have questions or want more information? Email Julia at for more information or to RSVP to attend!

Join us with the Old Town Merchant and Residents Association at 10 AM on Saturday, October 5 for a FREE Faction high intensity interval training class! Reap the benefits of HIIT training like extended calorie burn, strengthening of muscles and more. Questions about the event? Email!

More About the Faction

The Faction is where you go for serious workouts: expert instructors keep sessions fresh and exciting with all the latest types of programming, while fitness testing allows you to keep track of your progress. Friendly competitions, along with a supportive community, motivate you to leave it all on the turf so you can get more out of your workout. Want to learn more about the format? Click here!

We’re wishing you a happy and healthy Labor Day on Monday, September 2! Please be aware of the following holiday schedule to help you plan.

Monday, September 2

  • FFC Union Station & FFC Old Town – closed
  • All other clubs: 7 AM – 5 PM

All other weekend hours will be normal.

*24-hour clubs reopen at 4:30 AM Tuesday, September 3.

The busy back to school season means it’s more important than ever to take the time you need to recharge and relax. Check out the September specials at the spa!

  • Spend $100+ on a spa service and receive $10 in SPA Bucks to use on a future service. Spa Bucks redeemable October 1- December 31st, 2019.  Book your service at
  • Take advantage of a $35 Ortanic custom airbrush tan to keep you glowing into the new season! Book your service at

Offers valid September 1 – 30, 2019.

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: