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 ffc.com/spa.
  • Take advantage of a $35 Ortanic custom airbrush tan to keep you glowing into the new season! Book your service at ortanic.com/book-now.

Offers valid September 1 – 30, 2019.

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 ahuggler@ffc.com!

Easy Roasted Acorn Squash Recipe

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

Ingredients

  • 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

Instructions

  • 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: www.primaverakitchen.com.

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!

https://open.spotify.com/playlist/27wglOgDpTaXpDiZtTqSZI?si=Q-OMQ5-aROK6ZK9Afa1QPQ

It’s almost time to head back to school so make the most of these last few relaxing days of summer by taking advantage of one of our August spa specials!

Men’s Facial: $95
* No two discounts apply. Service must be received in August.

60-minute Aromatherapy Massage: $101
* No two discounts apply. Service must be received in August.

3 No Chip Manicures: $125
*No two discounts apply. Services expire 1/1/20.

Active Release Techniques (ART) can play a part in addressing overuse injuries. It has been a major presence in Ironman races for over 20 years. ART is a movement based/soft tissue technique that addresses problems with muscles, tendons, ligaments, fascia and nerves which are often a result of overuse. When tissue is subjected to acute conditions (pulls, tears, contusions) or an accumulation of small tears (micro-trauma), scar tissue can build up. This can lead to decreased flexibility, decreased strength as well as feeling pain and can lead to inefficiencies in movement patterns.

Stop by NovaCare and see how our specialty treatments can help keep you active and pain-free! 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 during the times listed below and experience the power of physical therapy!

  • FFC East Lakeview – August 17; 9:30 – 10:30 AM
  • FFC Elmhurst – August 10; 8 – 10 AM
  • FFC Boystown – August 15; 4 – 6 PM
  • FFC Gold Coast – walk-ins welcome
  • FFC Lincoln Park – walk-ins welcome
  • FFC Oak Park – August 28; 4 – 6 PM
  • FFC Park Ridge – walk-ins welcome
  • FFC South Loop – walk-ins welcome
  • FFC Union Station – August 20; 11:30 – 1 PM
  • FFC West Loop – August 20; 4:15 – 5 PM

Remember the days of back-to-school prep, making sure you had enough pencils, a cool backpack, and the good ole’ trusty lunchbox? The lunchbox was key: it housed your most precious snacks, giving you enough energy to sprint the bases during gym class kickball and stay awake in math class (maybe). Fast forward into adult years… what happened to your lunch box?

After several years as a registered dietitian, I’ve noticed that lunch tends to be the most neglected meal, with dinner and breakfast getting most of meal prep attention. That leaves a quick 15 minute, on the go option for lunch — whether a sad sandwich on white bread, a run to the drive through, or a “protein” bar (FYI there is probably more sugar than protein in your bar). Lunch deserves to be planned out! It’s the time of day you need a balance of protein, carbohydrates, and fat to give you energy to finish out the work day, replenish your energy from your morning workout, and prevent late night sweet cravings. Let’s bring some of that childhood excitement back to lunch!

The Lunchtime Essentials

A complete meal should include four main components: non-starchy vegetables, lean protein, complex carbohydrates, and healthy fats. Your lunch isn’t complete unless you can check off all four of these categories. And don’t forget 8-10 oz. of water!

Back to Packing

Don’t let your brown bag lunch history deter you! All the cool kids bring their lunch to work. It gives you the most control over your intake, which translates into your goals being achieved. Here are some ideas to get you started:

  • Leftovers: I know, it was probably a stretch to get you to consider packing your lunch and now I’m suggesting leftovers. But hear me out — we don’t all have the time to meticulously plan out breakfast, lunch, and dinner in a balanced and timely way that gives us all necessary nutrients, can be stored properly for the week, and tastes good. That’s where leftovers come in: cook once, eat twice (or three or four times). Hello efficiency.
  • Quinoa bowls: Quinoa is a high fiber whole grain that absorbs flavor; make a batch for lunches and it will taste better as the week goes on. Try a Mexican-inspired quinoa bowl with grilled chicken, black beans, chopped tomatoes, red onion, cilantro, and bell peppers topped with olive oil and lime juice dressing (add garlic, cumin, and sriracha for a little more flavor and heat).
  • Snack lunch: Sometimes you may not have time to put together a cohesive meal for lunch and that’s okay. As long as you include all four components, you’re set. A snack-lunch could consistent of one cup baby carrots, one cup sliced cucumbers, one stick grass-fed jerky, an apple, and one brown rice cake topped with an individual packet of guacamole. Need more protein? Swap jerky for two hard boiled eggs. Plant based? Omit the jerky and use hummus instead of guacamole. Simple and satisfying.

When You Have to Buy Lunch

Of course, there will be inevitable days when you need to buy a lunch. Keep it simple. Avoid making huge substitutions and changes to pre-made menu items as this often changes the taste and volume of food so you may be hungry an hour later. First pick your protein, whether it’s animal or plant based; aim for 3-5 ounces (size of the palm of your hand). Then add veggies: a salad, grilled seasonal veggies, or a cup of broth-based vegetable soup. Lastly, choose complex carbohydrates. This can be brown rice, sweet potato, or farro. A carb serving should be approximately the size of your fist.

Get Packing!

Now that you’ve thought about what to pack, create an action plan of how you will achieve this goal. Start realistically, committing to a packed lunch twice per week. Slowly add more days each week until your lunch packing pro. If you’re feeling extra proud of yourself, tag FFC in your lunchbox pictures on social media!

Want to set up a complimentary consultation with Liz? Email her at edejulius@ffc.com!

In honor of National Relaxation Day on August 15, check out FFC’s August playlist, curated by FFC Gold Coast massage therapist Neale Baldyga! Neale says, “Hi, I’m Neale and music is my life. I work as a massage therapist at FFC Gold Coast, and I DJ, drum, and facilitate sound healing events throughout Chicago.”

Go-to workout song: “truly an impossible task. Rock would be my go-to genre.”

Why music is important for fitness: music has a limitless potential to help people create the feeling that they want for any particular workout. It can inspire you to dig deeper or to end in relaxation.

Check out the full playlist below!

Head over to the Field Museum Sunday mornings in August for an unforgettable workout with some of your favorite group fitness instructors! Questions? Contact Dominick at ddefranco@ffc.com.

Schedule:

  • August 4, 8 AM – Yoga with Jillian Wirtz
  • August 11, 8 AM – Total Body Bootcamp with Austin Head
  • August 18, 8 AM – Zumba with Dominick DeFranco

The Field Museum is located at 1400 South Lake Shore Dr. in the heart of Chicago’s Museum Campus and is easily accessible via car, bike, and public transportation. For more information, visit theNSPB.com or email info@theNSPB.org.