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.

Join us for Parents Night Out on Saturday, December 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.

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.

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