We are proud to introduce FFC On Demand, a revolutionary extension of our clubs, giving you exclusive virtual access to FFC classes, instructors and fitness plans. With FFC On Demand, you can follow your favorite instructors from anywhere, at any time, with an ever-expanding library of classes and workouts.

To help further support your wellness journey, there’s also a full virtual library of nutrition tips and tricks (including recipes and meal plans), lifestyle modification tools (think free messaging with an RD), and fitness/habit tracking (sync your Myzone belt, Fitbit or other fitness tracker).

We’re offering a 2-week FREE trial to experience the FFC On Demand Essential Access package. What are you waiting for? Download it today at ffcondemand.com.

Looking to recover from the hustle and bustle of the holidays? We can help. Check out these great spa offers for January!

Lift & Glow Facial for $110

This lifting and firming facial will help your skin recover after exhaustion from the holidays!

No two discounts apply. Service must be received by January 31, 2020. Offer valid at all FFC locations.

Vitality Signature 90 Minute Massage for $140
This 90 minute massage includes includes dry brushing, foot treatment, hot stone back massage and full body massage. Lift your mind, body and spirit to start the year feeling your best!

Services expire one year from date of purchase. No two discounts apply. Offer valid at all FFC locations.

Goal Setting for the New Year by Chelsea Stegman, RD at FFC Lincoln Park

It’s that time of year again. People are saying “new year, new me” and goals (some more realistic than others) are being set. According to The Personality and Social Psychology Bulletin, roughly 55% of New Year’s goals are health related. Here are a few tips to set realistic and attainable goals this year, without going from 0 to 60.

Analyze your priorities and your time.
We all have the same amount of hours in a day. What we devote those hours to, however, varies from person to person. Do you feel like your overall health is struggling? Chances are you are devoting more time and energy to another area in your life. I would challenge you to take a look at how your time is spent and ensure that it reflects your priorities.

Look for bright spots and potential barriers.
With goal setting, it is only natural to come across challenges. It is important to look into our pasts to better overcome these challenges. Chances are, this goal is similar to something you have strived for in the past. Look for the “bright spots,” or things that have worked well for you in the past, and try to do more of these. Also, make a list of anything that could get in the way of your goal. This will help you to problem solve and work around these barriers.

Focus on habits.
Yes, you do have an overall end goal, yet it is the repeated habits that help you accomplish it. It takes time to form a habit, so it is important to cut yourself some slack and strive for progress and not perfection. Specifically regarding nutrition, most people know more than they think they do. For example, they know they should be drinking more water, but they struggle with actually doing it. It is the behavior change that fills in this gap and gets you to the end goal.

Write it down.
Where do you want to be in 6 months? One year? Having these goals in writing improves the likelihood of you accomplishing it. Break down the big goal into small weekly goals to cross off your list. Scientifically, some people experience a dopamine release when goals are accomplished. This will make you want to repeat this behavior.

For questions or to set up a nutrition appointment, contact Chelsea at cstegman@ffc.com.

Our new group fitness schedule begins on January 6 and we have added a new class to the schedule:

Candlelight Yoga: Thursdays at 6 PM

Questions? Please contact Group Fitness manager Dominick at ddefranco@ffc.com.

Start January strong – and keep it that way all through 2020. Enroll in Nutrition Solutions to ditch the mindset of New Year’s resolutions and learn how to make sustainable lifestyle changes that you will keep all year long. No need to detox away December. Learn how the metabolism works, the importance of meal mindfulness and how planning ahead will take you to the next level.

Reach out to our Registered Dietitian, Liz DeJulius, to enroll today at EDeJulius@FFC.com.

Join us on Saturday, January 18 from 4 – 7 PM for a night filled with fun! We take the kids while you enjoy an evening at the theater, a romantic dinner, time with friends or quiet time with your partner. The evening will be filled with fun for mini members of all ages!

To register, contact Tyler at twatts@ffc.com for more information.

Nutrition Tips for the Holidays by Mike Glab, RD at FFC East Lakeview and FFC Boystown

Can you believe we’re already approaching the holidays and the close of the 2010s decade? For many people, holiday gatherings with rich meals, desserts and boozy drinks can lead to unnecessary stress surrounding weight, diet and appearance. This is largely based on the misconception that you will pack on the pounds this time of year, but did you know the average American gains one pound during the holidays?

It’s hardly worth flipping your existing nutrition routine on its head for a potential one-pound weight gain, so this post will look beyond the plate to provide guidance. Use one, some or all of these tips during the holidays, but always remember the most important tip of all: Enjoy your holiday meal!

Avoid making any drastic changes
Around the holidays people like to cut out carbs, start fasting or skip meals entirely. Their thinking is that these changes are going to offset the overindulgence of food and drink that occurs during the holidays.

My advice is to stick to your routine as much as you possibly can. Making one of the changes above can lead to unintended consequences such as undernourishing your body, underfueling your workout, low blood sugar and worst of all being HANGRY.

You can try something new when you can fully commit the time and resources it takes to see sustainable, healthy, habit changes. Working with a dietitian can provide you the guidance to achieve that!

Keep your routine consistent
Eat your familiar meals and snacks as close to the times you normally do leading up to the holiday meal. Provide yourself the level of nourishment you generally expect, and you may not be as tempted to overindulge at holiday meals.

This gets a little more tricky if you travel for the holidays. Bring balanced snacks for the plane or car ride like a banana and almonds, beef jerky and an apple, a cheese stick and baby carrots or a turkey sandwich on 100% whole wheat bread.

Bonus: Here’s an example of a balanced, nourishing meal that requires very little prep in a travel situation: One whole wheat english muffin topped with 2 tablespoons of peanut butter and banana slices. Wash it down with an 8 oz glass of cow’s, soy or pea milk for extra protein.

Practice mindful eating
Mindful Eating is a strategy used to call your full attention to the present meal. You can try one or more of the following strategies to help you eat more mindfully.

  • Eliminate distractions like your phone, television or computer.
  • Pay attention to your hunger and fullness cues.
  • Focus on all sensory aspects of the meal: taste and flavor, mouthfeel and texture, smells, sounds and the colors on your plate.
    Appreciate food as fuel for your body.
  • Coping with (and eventually reducing) feelings of anxiety and guilt with food.

Mindful Eating is a great technique to use during the holidays because you are not required to significantly alter your diet. You are simply being more present at the meal and fully immersing yourself in the pleasure of eating. The goal is to replace any negative feelings with more self-control, awareness and positivity.

Hydrate with non-caloric beverages
Liquid calories are the sneakiest of calories. According to one study, liquid calories make up 22% of calories in the average American diet. For some perspective, that is 440 calories per day in a standard 2000 calorie diet or 3,080 calories per week!

Soda is basically liquid candy and empty calories. One 12 ounce cola is 150 calories, exclusively from added sugar. Fruit juice isn’t much better, even if it’s 100% derived from fruit. One cup of apple juice contains 115 calories. When it comes to alcohol, on average, a 12 ounce beer is 153 calories, a 5 ounce glass of wine is 125 calories and 1.5 ounces of hard liquor is 100 calories.

Try hydrating with non-caloric beverages or, at the very least, alternate the above high calorie drinks with non-caloric beverages. Non-caloric beverages include:

  • Water
  • Sparkling water
  • Unsweetened tea
  • Black coffee

Enjoy the holidays!
Holiday weight gain is drastically overhyped as the average American gains about one pound during this time of year. The strategies above will provide you guidance and help alleviate any food-related stress during the already stressful holiday season. Enjoy your time with family, friends and food during the holidays.

Mike Glab is the RD at FFC East Lakeview and FFC Boystown and can be reached at mglab@ffc.com. Contact Mike or your FFC RD to help you work through these strategies and more!

Sources:
Stanford
Live Science
Healthline
Reuters
Healthline

Looking for new workout tunes? Look no further! This month, we’re featuring Victor Virgilio’s workout playlist! Victor is the Operations Manager for FFC Park Ridge. After working in hotel management, Victor decided to follow his passion and work in the health and wellness industry. He has now been with FFC for 5 years, working at Gold Coast, Old Town and West Loop before landing at Park Ridge.

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

Victor Virgilio

Don’t spend the holiday season in pain! Here are some things our Physical Therapists can do for you:

  • Physical therapists are trained diagnosticians. You do not need a physician’s referral to start physical therapy with our clinical experts…visit us today!
  • Physical therapists treat balance disorders. Avoid slips and falls with a balance test and put aside fears, improve strength and coordination and lessen symptoms.
  • Physical therapists treat neck pain and headaches, too. Don’t let holiday stress get the best of you, physical therapists can often stop headaches before they start.
  • 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 Boystown: December 17, 4 – 6 PM
  • FFC East Lakeview: December 9, 3 – 4 PM
  • FFC Elmhurst: Walk-ins Welcome
  • FFC Lincoln Park: December 12, 4 – 5 PM
  • FFC Oak Park: Walk-ins Welcome
  • FFC Park Ridge: December 4, 7:30 – 9:30 AM; December 11, 5 – 7 PM; December 18, 4 – 6 PM
  • FFC South Loop: December 11, 6:30 – 8:30 PM
  • FFC Union Station: December 18, 11:30 AM – 1:00 PM
  • FFC West Loop: December 10, 4:15 – 5:00 PM

Join instructor Lindy Endres on Thursday, December 19 from 6:30 – 7:45 PM for a burlesque workout! Learn a fun dance routine in this holiday-themed burlesque-influenced workout. Class is free for members and $10 for non-members. Questions? Email Dominick at ddefranco@ffc.com.