NovaCare has two great resources for FFC members during this stay at home order.

#1. Stretches to do when you are sore at home – READ on our blog!
While we are confined to our homes, we may find ourselves resorting to new forms of exercise as we develop a fitness routine outside the gym. Bodyweight workouts, running and yoga all come with their own sets of aches and pains, so we asked NovaCare Rehabilitation Physical Therapist Katie Wax to share her favorite stretches to alleviate soreness and discomfort from at-home workouts. <<<Read More>>>

#2. If you are having pain at home during this time, NovaCare is here to help! Having neck and back pain from working from home? Home workout gone wrong?  Injured yourself painting the ceiling? NovaCare physical therapists are offering their complimentary injury screens for any of your needs.

What to expect? Email the PT for your club and they will arrange a time to connect with you via Zoom or Facetime and give you some tips to get you back on track!

Free Virtual Injury Screening Contacts:

FFC is committed to the health and safety of our members and staff. As flu season continues into March and the CDC provides more information about COVID-19, we want to make you aware of the actions we are taking at the clubs to prevent the spread of disease and how you can help.

Here’s what FFC is doing to prevent the spread of disease:

  • In addition to stocking up on disinfecting gym wipes, we have ramped up our cleaning routines. We are doubling our efforts with our high touch-point areas, from dumbbells and locker handles to doors and drinking fountains.
  • We are encouraging our members to be more attentive to the courtesy of wiping down equipment with disinfecting gym wipes, an act that is now a precautionary measure to minimize bacteria on the non-porous, hard surfaces.

Additional FFC Cleaning & Safety Efforts:

  • From Saturday, March 14 – Friday, March 20, all 11 of our club locations will go through a proactive, overnight deep cleaning process. This is being facilitated through an outside, 3rd party professional cleaning vendor, using a using a hospital grade disinfectant recommended by the CDC. Operating hours will not be affected.
  • Cleaning sweeps for high touch areas of the clubs are happening at least once an hour at all clubs, this includes surfaces like door handles, hand railings, drinking fountains, keypads, and dumbbells to mention a few.
  • We have secured large quantities of disinfecting wipes and quaternary cleaning supplies to prevent supply chain interruption.
  • As a reminder, several weeks ago we implemented hands-free check in at all club locations.
  • The FFC leadership team, which includes every general manager and members of our corporate staff, is meeting daily to discuss and implement additional efforts to keep everyone safe and healthy.

While you are at FFC, here are some actions you can take to prevent the spread of disease:

  • Use the disinfecting gym wipes on all equipment surfaces, please don’t use your towels. We ask you to use the wipes generously and diligently, and these can be used to disinfect your hands as well!
  • Notify club staff of any empty disinfecting gym wipe dispensers and soap dispensers.
  • We are in the process of adding the disinfecting gym wipes to even more areas of club, including the locker rooms, we encourage you to use them generously and diligently.
  • Consider working out at off-peak times when possible. Those times are between 9 AM – 11 AM, 1 PM – 4 PM, and after 8 PM during the week, and after 2 PM on the weekends.
  • Please stay home if you are sick.
  • Consider placing a towel between you and the equipment you are using in the club.
  • Consider practicing social distancing, leaving 3 – 5 feet between you and another person, when using cardio equipment, on the fitness floor, and while in group fitness classes.

Additionally, the CDC lists these everyday actions to follow to remain healthy:

  • Avoid close contact with people who are sick
  • Avoid social physical contact, like handshakes and hugs
  • Avoid touching your eyes, nose and mouth
  • Stay home from work, school and all activities when you are sick, except to get medical care
  • Cover your mouth and nose with a tissue when you cough or sneeze or use the inside of your elbow
  • Wash your hands often with soap and water for at least 20 seconds
  • Clean and disinfect frequently touched surfaces and objects daily using a regular household detergent and water

For more information, please visit the Center for Disease Control and Prevention website.

Our goal is to ensure members and employees alike remain confident in our clubs during these challenging circumstances. Club cleanliness is top-of-mind at all times. Please know that everyone’s health is a priority in everything that we do, as Safety is one of FFC’s Core Values!

We are confident that our clubs are safe and will continue to operate as normal.

Got a friend you’d love to introduce to FFC? When you bring in your friend in March for a complimentary member experience, they’ll get a free workout and access to FFC amenities, and you’ll score an exclusive FFC Chicago From Day One T-shirt! And, when your friend joins as a member, they’ll get the T-shirt, too!

What are you waiting for? Invite a friend to join you at FFC today!

Program begins March 2; while supplies last. Complimentary member experience is for first time guests who register with the membership department and includes a workout in the club, access to locker room, amenities and classes. Some restrictions apply.

This March, your FFC Registered Dietitians Nutritionists (RDNs) encourage you to celebrate National Nutrition Month®–an annual campaign created by the Academy of Nutrition and Dietetics that focuses attention on healthy eating. The theme this year is ‘Eat Right, Bite by Bite.’

March also happens to be the month when New Year’s resolutions start to fall out of favor. So it’s a great month to refocus on healthier habits. Not sure where to start? Try to focus on making more informed food choices while also developing sound eating and physical activity habits. Here are a couple more helpful tips:

1. Vary your diet: eat a variety of nutritious foods every day.
Just like you wouldn’t do the same workout day in and day out, you don’t want to eat the same exact thing every day. Different foods provide different nutrients and our bodies need a wide variety of foods to meet our nutritional requirements. This includes lots of colorful fruits and vegetables, lean proteins and whole grains.

2. Meal planning: enjoy healthy eating at school, work and home.
A little bit of planning can go a long way in ensuring you eat healthfully at work, school or home. It can also ease work week stress. Set aside time to plan meals for the week and grocery shop. You’ll thank yourself when the craziness of the work week builds up. Have a handful of go-to recipes that you can rely on in a pinch. Looking for recipe inspiration? Check out the winter recipe book our RDNs pull together each quarter.

3. Cook and prep: create tasty meals to share and enjoy.
Once you’ve made a plan for the week, doing some meal prep will help ensure you stick to your plan. It doesn’t have to mean an entire day in the kitchen. It can be as simple as washing and chopping up some veggies so they are ready to eat when you need them. Or batch cooking your grains/starches (pasta, potatoes, rice, etc.) for the week. You can even portion out snacks into smaller containers so they are grab-and-go friendly. What’s more – a little bit of meal prep when you have the time frees you up so you have more time for more important activities during the week – like game night or relaxing with a good book. It doesn’t have to take a ton of time either.

4. Visit your FFC RDN.
Why? You’ll receive personalized nutrition advice to help meet your goals. FFC RDNs can help translate the science of nutrition into practical solutions for healthy living. We use our nutrition expertise to help you make personalized and positive lifestyle changes. Nutrition is not one size fits all, and we use an individualized approach to ensure success. Interested in learning more? Contact your RDN today!

Remember–good nutrition doesn’t have to be restrictive or overwhelming. Small goals and changes can have a cumulative healthful effect, and every little bit (or bite) of nutrition is a step in the right direction.

Calling all Pilates first-timers! Did you know that your first private Pilates session is only $50? Get one-on-one time with a certified Pilates professional and learn the basic exercises that comprise a classical Pilates practice.

Interested in signing up for your first private session? Contact Kristin Strom at kstrom@ffc.com to schedule a session today.

Cupping is a mobilization technique used to treat pain, stiffness and swelling of the upper and lower extremities, as well as large soft tissue areas such as the shoulder blade or low back. Cupping is the combination of massage movements and negative pressure with the use of a suction device on the skin. A cup is positioned at the treatment area and a vacuum is created within the cup to draw the skin and underlying tissue into the cup. The produced vacuum creates a suction effect that increases blood and lymphatic circulation, relaxes muscle tissue and support, draws stagnation and toxins out of the body and releases a myriad of pain causing factors.

Cupping is just one of the many specialty services offered at NovaCare Rehabilitation. Don’t forget, NovaCare provides you with your very own physical therapist and athletic trainer! Stop by our centers located inside Fitness Formula Clubs to learn more about our specialty services or for a complimentary injury screen.

Injury Screen Times:

  • FFC East Lakeview: March 13, 12:30 – 1:30 PM
  • FFC Elmhurst: Walk-ins Welcome
  • FFC Boystown: Walk-ins Welcome
  • FFC Gold Coast: March 10, 3:30 – 5:30 PM
  • FFC Lincoln Park: March 11, 5 – 6 PM
  • FFC Oak Park: Walk-ins Welcome
  • FFC Park Ridge: March 4, 5 – 7 PM
  • FFC South Loop: March 18, 6:30 – 8:00 PM
  • FFC Union Station: March 18, 11:30 AM – 1:00 PM
  • FFC West Loop: March 24, 4 – 5 PM
  • Join us on Saturday, March 21 at 9 AM for our 2020 Racquetball Tournament! The tournament is free and open to all members and guests with RSVP. The grand prize for the tournament is a one-hour personal training session.

    Email Julia at jgroves@ffc.com to secure your spot!

    FFC Old Town Members have an exclusive invite to the newest office of the Advanced Skin & MOHS Surgery Center! Join providers from Advanced Skin and MOHS on Thursday, March 12 from 6:30 – 8:30 PM at Lincoln Park Amita St. Joseph Hospital. Hors d’oeuvres and refreshments will be served as providers present state of the art dermatological services and technological advancements. You will receive a discount on future services when booking at the event.

    For more information, please email Julia at jgroves@ffc.com.

    Do you love Valentine’s Day? Can’t stand it? Completely indifferent? We’ve got a class for you in the week leading up to Valentine’s Day!

    Check out our schedule of themed classes here – and don’t forget, you can bring a friend for free to any of these classes! Just click on the BFF icon next to the class in the group fitness schedule!

    GROUP FITNESS THEMED CLASSES

    Monday, February 10
    Union Station at 12:15 PM: Be My Valentine Vinyasa – yoga with Annie
    Lincoln Park at 5:45 PM: You Give Love a Bad Name – spin with Lara

    Tuesday, February 11
    South Loop at 6:30 PM: How Do I Love Z – Zumba with Dominick and Esau
    Boystown at 7:15 PM: Motiv8 and Bring a Mate with Kelly

    Wednesday, February 12
    West Loop at 5:15 PM: Love Ya To The Core 94 with Lois
    Gold Coast at 6:30 PM: Bring Your Valentine Barre Bootcamp with Ashleigh

    Thursday, February 13
    East Lakeview at 5:30 PM: You’re Such A Teaser – Pilates with Jennifer
    Old Town at 5:45 PM: Love, Peace and Pilates with Natasha
    Boystown at 6:30 PM: Love, Sweat and Spin with Anna Rose
    Gold Coast at 6:30 PM: Love, Sweat and Gears – spin with Austin Head
    Boystown at 6:45 PM: Bring Your Valentine Vinyasa – yoga with Jonathan

    Friday, February 14
    Elmhurst at 11:30 AM: Love Potion 94 – Formula 94 with Ashley
    Boystown at 5:45 PM: Candlelight Yoga with Rachel

    THE FACTION THEMED CLASSES

    Jump in to one of our Valentine’s Day themed classes with The Faction this month and learn why it’s the workout we love to hate!

    FFC Gold Coast:
    The Faction Presents: The Heart Racer

  • Join The Faction coaches Ruth, Jeremy and August on Tuesday, February 11 from 6 – 7:30 PM for the Ultimate Team Competition. You’ll work together as partners to complete one cardio exercise, four strength moves and three drills that will make your heart race. This complimentary class is open to all FFC members and guests.
  • Pre-registration is required by emailing Ruth Wooster at RWooster@ffc.com.
  • FFC Elmhurst:
    Love To Hate It with The Faction

  • All members are invited to the turf for a special Faction class on Tuesday, February 11 at 6 PM. Each participant will receive a ticket for a free drink at the Club Lounge after class.
  • Want more info? Email Bobby at rrupcich@ffc.com.
  • FFC Park Ridge:
    Love To Hate It with The Faction

  • Calling all Faction Members! We’re giving you two chances to show your friends why you love to hate The Faction! On Friday, February 14, bring a friend for FREE to either the 6:00 AM class or the 9:30 AM class.
  • Want more info? Email Sam Gonzalez at sgonzalez@ffc.com.
  • FFC Old Town:
    Love To Hate It with The Faction

  • Join us for our next installment of Crunch and Brunch on Saturday February 15 from 10 – 11 AM in the Performance Training Center! Team brunch to follow.
  • Email Julia at jgroves@ffc.com for more details.
  • Looking for new workout tunes? Look no further! This month, we’re featuring Liz Silberman’s workout playlist! Liz Silberman is the Membership Director at FFC Boystown and has been with FFC since 2018. She truly believes Chicago is the best city in the world for music (and of course fitness!) and is so excited to share this Chicago playlist with everyone!.

    Check out Liz’s featured playlist on our Spotify channel.

    Liz Silberman