Our new group fitness schedule begins on January 6. Check out the upcoming changes and additions to the schedule:

New Heated Classes:

MONDAYS

  • 6:15 AM: Formula 94
  • 5:15 PM: Heated Vinyasa
  • 6:15 PM: Formula 94
  • TUESDAYS

  • 12:15 PM: Heated Vinyasa
  • WEDNESDAYS

  • 7 AM: Heated Vinyasa
  • 5:15 PM: Heated Vinyasa
  • 6:15 PM: Formula 94
  • THURSDAYS

  • 12:15 PM: Heated Vinyasa
  • 5:30 PM: Hot Yoga
  • FRIDAYS

  • 6:15 AM: Formula 94
  • SATURDAYS

  • 10:15 AM: Formula94
  • Questions? Please contact Group Fitness manager Dominick at ddefranco@ffc.com.

    In our continuing efforts to provide superior service and improve the club for the enjoyment of our members and guests, we are excited to announce a few recent upgrades.

  • The renovation of our Mind/Body studio is complete! We upgraded this studio to allow for heated classes at 84, 94 and 104 degrees. These classes include Heated Vinyasa Yoga, Hot Yoga, and our Signature group fitness format, Formula94!
  • We have added the following to the fitness floor: 1000 lbs of new bumper weights, trap bar, safety squat bar, various attachments for cables and functional accessories
  • We’ve also completed renovations in the women’s locker room, including replacement locker doors and new towel drop countertops.
  • The next phase of the renovation will begin in the latter portion of Q1, 2020. Those renovations will include the first floor entrance lobby, natatorium, co-ed member lounge, certain portions of the spa and more. Thank you all for your patience while we work on enhancing your experience at FFC Union Station.

    If you have any questions or concerns, please feel free to reach out through email at dkania@ffc.com.

    Please join us in welcoming Marlin Exton to the Union Station membership team!

    Marlin Exton

    Marlin is a native Chicagoan and currently resides in Hyde Park. He credits fitness as a tool to help him live well while battling mental illness. He lost over 70 lbs through consistent exercise and diet and believes in helping others achieve their own accomplishments. He’s energetic, jovial and really passionate about helping people better themselves. A lifelong student, Marlin welcomes the opportunity to connect and learn from the entire FFC family. During the month of January, Marlin can extend your friends a Free Guest Pass with a tour if pre-arranged prior to visit. Marlin can be reached at mexton@ffc.com.

    The FFC Union Station 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! https://www.facebook.com/groups/FFCUnionStation/.

    Looking for an excuse to pamper yourself? We can help. Check out these great spa offers for December!

    3 pack of 60 minute massages for $305

    Making time for yourself can be challenging during the holidays. Give yourself the gift of relaxation this year with our 3 pack of massages!

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

    3 pack of FFC Facials for $280

    It’s no secret that winter can leave your skin dry, cracked and irritated. Keep your healthy glow all winter long with our 3 pack of FFC Facials!

    Services expire one year from date of purchase. No two discounts apply. Offer valid at Gold Coast, Lincoln Park, West Loop, Oak Park and Park Ridge locations.

    3 pack of No Chip Manicures for $125

    Keep your hands holiday party-ready this year with our 3 pack of No Chip Manicures!

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

    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

    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

    Love Zumba? Now’s the time to become a Zumba instructor, or just enhance your skills, and learn the formula that has built the biggest dance fitness craze to hit the fitness industry!

    Zumba education specialist Jenna Bostic will be joining us at FFC Union Station to teach the introduction course for the Zumba brand: Zumba Basic 1 License.

    Join us on Saturday, December 14 from 10 AM – 7 PM at FFC Union Station. For details and pricing, please visit the Zumba website.

    We have some great news to share about the next round of updates and renovations.

    Heated Offerings coming to the Mind/Body Studio – Studio Changes Begin Monday, November 18
    We are strengthening our Mind Body Offerings by upgrading that studio to allow for heated classes at 84, 94 and 104 degrees! This will bring FFC Union Station members additional classes like Heated Vinyasa Yoga, Hot Yoga, and our Signature group fitness format, Formula94! Beginning November 18, in order to complete this conversion, the Mind Body studio classes will be temporarily located in the West Pilates studio during the renovation. The Pilates Group Apparatus Classes will be temporarily located in the Conference Room on the 3rd floor. The expected completion is December 31 – we can’t wait to unveil a fully renovated heated studio experience!

    Women’s Locker Room replacement locker doors
    The delivery and install of the replacement locker doors and other components within the women’s locker room will be taking place overnight November 19-24. If you have a permanent locker with us, please locate your new combination that was provided. If you need a reminder, please come to the membership office or see the spa receptionist for that information.

    Next phase of renovation coming in 2020
    The next phase of the renovation will begin in the latter portion of Q1, 2020. Those renovations will include the first floor entrance lobby, natatorium, co-ed member lounge, certain portions of the spa, and more. Thank you all for your patience while we work on enhancing your experience at FFC Union Station.

    If you have any questions or concerns, please feel free to reach out through email at dkania@ffc.com.

    Need extra motivation to get your workouts in this holiday season? Join our free Union Station Myzone MEP Challenge: Movember Movin’. The contest will run from November 1 to November 30. An email invitation will be sent to all existing FFC Union Station Myzone users. Accept this invite to enter the challenge and be eligible for prizes!

    Achieve the 2000, 3000 or 4000 MEP threshold to earn varied amounts of free 30-minute training sessions based on threshold reached. There will also be a Beat the Trainer feature to this challenge. Those members who beat the threshold set by Trainer Tom will win a FREE MONTH OF SMALL GROUP TRAINING in December! So come get your move on in “Movember”!