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 cstegman@ffc.com.

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:
https://open.spotify.com/playlist/4DSln655GsCufh86AHFkoP?si=Qir13Wj9Tea2X7rlhhh-Tw

Natalie Casper on spin bike

Join us for Parents Night Out on Saturday, November 16 from 4 – 7 PM.

About Parents Night Out:
Need to get out but don’t have a babysitter? Drop the kids off at the Kids’ Club!

Kids enjoy pizza, drinks and fun activities in the gym. Activities include basketball, some arts and crafts, movies and more. Advanced registration is required. Pricing is as follows: $35 for the first child, $40 for two children and $5 for each additional child in the same family. Ages 3 – 12. Contact Tyler at twatts@ffc.com to register and for any questions.

The FFC South Loop Facebook group is your one-stop, all-inclusive location to learn about breaking news, events, staff, education and various other fun information. Stay up to date with everything happening in the club and the fun that our members and team are having! Visit https://www.facebook.com/groups/FFCSouthLoop.

Pumpkin Apple Fall Facial $105

This corrective treatment has everything you need to revive dry summer skin. Packed full of nutritious pumpkin and rejuvenating apple wine extract, this is sure to generate results. Tightens and firms, infuses skin with potent antioxidant support and brightens skin tone for a beautiful fresh look!

*No two discounts apply. Service must be received in October.

60-Minute Massage for $101

School’s started and the slower pace of summer has been left behind – take the opportunity before the busy holiday season starts to take care of yourself! Book a massage for some zen in your life.

*No two discounts apply. Service must be received in October.

Ortanic Special

During the month of October, the Ortanic Monthly Membership is only $34.99 – with no initiation fee!

Check out FFC’s October playlist, curated by FFC Oak Park’s top trainer (and top trainer at FFC for 5 consecutive years, no big deal), Brian Cuellar!

About Brian: Brian Cuellar is a personal trainer at FFC Oak Park & has been named FFC’s Trainer of the Year for 5 years with certifications from the International Sports and Sciences Association, is a certified functional strength coach and a level 1+2 Sports Performance Coach with USA Weightlifting.

Why music is so important related to fitness: he says “music plays a significant role in your workout especially when you need a workout in the middle of a busy day! A song that helps me every time is ‘Rusty Cage,’ by Johnny Cash.”

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

Imagine a Winter with less trips to the doctor, less days off school and work, more energy for sledding and holiday events, more time with friends and family. All this could happen if you can reduce or eliminate sickness throughout the Winter months. Creating and maintaining a strong immune system must begin before the deep Winter hits and before the holiday parties get going. As a Registered Dietitian, I’m a strong believer that food is medicine, and food and other healthy habits can truly prevent you from needing any medicine at all!

Immune Boosting Habit #1: Get plenty of sleep.

Being well rested improves your ability to make decisions, making the rest of these habits easier to achieve, but not only that – getting enough sleep can actually prevent you from getting sick. Without sufficient sleep, your body makes fewer cytokines, a type of protein and targets infection and inflammation to improve your immune system. Wondering how to get better sleep? Creating a bedtime routine that includes going to bed at the same time every night and turning off blue lights well before bedtime would both be a great start.

Immune Boosting Habit #2: Consume 10+ servings of fruits and veggies per day, at least 5 colors!

‘Eating the rainbow’ doesn’t just look pretty for Instagram, it actually can reduce how often you get sick! This is because when you consume whole, real foods from multiple colors, you are consuming multiple different micronutrients and phytonutrients. These help your body to recover from stressors (think both mental and physical) in life, boost your white blood cells, and reducing inflammation. Don’t forget about flavor enhancers, too, such as garlic, turmeric, and ginger – these also improve your immunity!

Immune Boosting Habit #3: Consume ‘good bacteria’ through probiotics and keep those bacteria healthy by getting plenty of fiber.

Often times when we get sick, doctors quickly write a prescription for antibiotics. While this is necessary sometimes, the antibiotics wipe out all bacteria in your body, even the healthy ones in your gut that help boost your immunity. Seems counterintuitive, right? Protect your immunity by consuming these good bacteria (probiotics) through fermented foods such as plain yogurt, kimchi, kombucha, or tempeh. Probiotics need fuel, too, and their main source of fuel is the fiber you consume – that’s why eating the whole fruit or vegetable is so important!

Immune Boosting Habit #4: Drink lots of water, limit caloric, sugary, and alcoholic beverages.

While drinking sugary and/or alcoholic beverages can increase inflammation and put your body at risk for sickness, getting plenty of water will do the opposite. Water helps bring oxygen to your cells, making for a properly functioning body. It also helps to remove toxins from your body, so keep drinking your H20. Don’t like the taste? Try adding lemon or lime slices and mint or rosemary for a refreshing change of pace.

Immune Boosting Habit #5: Get regular exercise.

Regular exercise (with proper recovery time) can help to reduce the stressors in life that may cause lower immunity. Exercise, just like water, also helps move oxygen to the cells in your body, helping it to properly function. While regular exercise may prevent sickness, it’s important to understand when your body needs rest from exercise during sickness. A few rest days in order to recover properly is better than being sick long term!

Fall into routine with FFC’s RDs! Schedule a grocery store tour in combination with nutrition counseling to help you create a routine that matches your health goals. Contact your RD for more information and to schedule (or email asilver@ffc.com with any questions).

From October 21 – November 1, check out the Metabolic Roadshow at FFC South Loop and learn about active/resting metabolism assessments with VO2 Max and RMR testing.

Receive a complete and comprehensive review of your body’s metabolism through oxygen consumption both at rest and during exercise. This includes consultations with a certified endurance coach and registered dietitian to review your report and so you learn how to use that information to optimize your training and nutritional habits.

For more information or to schedule a test, please contact edejulius@ffc.com.

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.