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.

We are excited to announce Rebecca Faria is returning as an FFC exclusive group fitness instructor! Look for her on the new fall schedule, effective September 9. She’ll be at Union Station on the following schedule:

Tuesdays:
Loaded at 12:15 PM

Wednesdays:
Spinning Interval at 5:15 PM
Loaded at 6 PM

About Rebecca

Rebecca has been training and coaching in the fitness industry for over 10 years. Her interest in fitness began at an early age when she realized how important it was to her career as a professional dancer to maintain muscular and cardiovascular endurance. Becca is passionate about bringing both education and motivation to every member that takes her class. You will always walk out of her class feeling inspired and energized to take on your day!

Join FFC Union Station registered dietitian Liz DeJulius for a fun challenge and submit your guess for a chance to win a 30-minute nutrition consultation! Questions? Email Liz at edejulius@ffc.com.

Get your workouts on TRACK in this one-day group workout at the STATION (FFC Union Station, that is!). Choose from an assortment of workout stations to customize your individual workout. Stations will be running on a 30-minute cycle so feel free to hop between stations to add variety and additional challenge. Post-workout snacks will be provided.

Station options include: 1) Yoga/mobility, 2) Kettlebells, 3) Bodyweight HIIT, 4) Pilates mat, 5) Boxing, 6) Agility/plyometrics, 7) Conditioning/jump rope, 8) Powerlifting basics (form check included).

Cost is $10/person. Email Fitness Director Michelle at mstratton@ffc.com for more information or to register.

We are celebrating our 35th anniversary this month and invite you to join us for special festivities and an open house September 24, 25 and 26! This is a great opportunity for you as a member of FFC to bring along a friend for the fun.

To participate, just stop in the membership office so we can greet your guest and get them registered to enjoy and experience FFC.

Questions or want to bring a group of coworkers? Contact Ernie Wachs at ewachs@ffc.com!

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!