Think Sitting All Day at Work is Harmless? Think Again.
Spending hours at your desk might feel like part of the job, but too much sitting can take a real toll on your health. While it may not seem like a big deal in the moment, a sedentary routine has been linked to everything from back pain to increased risk of chronic disease.
The good news? You don’t need to overhaul your entire schedule to make a difference. Small bursts of movement throughout the day can lead to big benefits, like better focus, more energy, and even improved long-term health.
Here’s what moving more during the workday can do for your physical health:
Reduces Risk of Chronic Diseases: Moving throughout the day can significantly reduce your risk of heart disease, type 2 diabetes, and even certain cancers. Regular physical activity helps control blood sugar levels and insulin, improving overall metabolic health. By staying active, you’re not only boosting your fitness but also taking important steps to protect your long-term health.
Boosts Calorie Burn: Standing burns more calories than sitting, so even standing while zoning out is helping you burn energy. Quick walks are another easy way to burn calories without breaking a sweat, allowing you to stay active without interrupting your day. These small movements add up, contributing to your overall calorie burn and helping you stay energized. Say goodbye to the risk of varicose veins and surprise leg cramps.
Improves Posture & Reduces Pain: Switching between sitting and standing throughout the day can help alleviate back and neck pain by promoting better posture and reducing strain. Walking acts as a natural remedy for your spine, helping to “oil” those stiff areas and improve mobility, which can further reduce discomfort and keep you feeling better throughout the day.
Improves Circulation: Moving throughout the day helps improve blood circulation, keeping it smooth and efficient, much like a well-oiled machine. Regular movement reduces the risk of varicose veins and helps prevent those surprise leg cramps, promoting healthier circulation and overall comfort.
Better Joint and Muscle Health: Regular movement is like giving your joints a dose of lotion—keeping them flexible and your muscles primed for action. It helps prevent stiffness and discomfort, ensuring your joints stay lubricated and muscles remain strong and active.
But wait – there’s more! Your brain wants in on the action too. Here’s how movement boosts mental health:
Increases Focus and Energy: When you move, more oxygen flows to your brain, which helps improve focus and mental clarity. This simple boost can make a world of difference when you’re trying to stay on top of tasks or need to sharpen your concentration. Plus, movement fights off that dreaded 2 p.m. slump. Instead of feeling sluggish and drained, a bit of movement can help keep your energy up and prevent that mid-day yawning cycle that feels like your soul is trying to escape.
Enhances Mood: Walking is like hitting the reset button for your mood. It naturally releases endorphins—those feel-good chemicals in your brain—that can help lift your spirits. Whether you’re feeling down or stressed, a quick walk can provide that necessary pick-me-up. And let’s be honest, walking also helps prevent those moments where you want to flip your desk during a stressful Zoom call. A few steps can help you stay grounded and calm under pressure.
Improves Creativity: Want to spark your creativity? Try going for a walk. Studies show that physical activity, like walking, boosts creative thinking. It’s the perfect way to get those ideas flowing without the pressure of staring at a blinking cursor on your screen. Rather than forcing yourself to brainstorm in front of your computer, taking a walk can clear your mind and lead to more productive, inspired thinking.
Boosts Productivity: Less sitting and more moving can have a huge impact on your productivity. When you reduce the time spent sitting, you stay sharper and more focused. Instead of getting lost in the cycle of procrastination and distraction, moving around keeps your mind active and ready to tackle the next task. It’s a simple way to prevent the dreaded temptation of Googling “how many hours until Friday?” and helps you power through your day with greater efficiency.
So, how do you sneak more movement into your 9 to 5? Try these:
Try using a sit-stand desk. It’s a great way to break up the long hours of sitting.
Turn some of your meetings into walking meetings. It’s a good way to stay engaged, and it’s harder to doze off when you’re on the move.
Set a timer to remind yourself to stand or move every 30 – 60 minutes. Your Apple Watch isn’t the only one that should be keeping track!
Take a walk during your breaks or after lunch. Even a quick trip to the vending machine counts.
Find a movement buddy – someone who’ll motivate you to take the stairs or join you for a quick walk around the block.
Changing up your daily routine might feel like a challenge, but it doesn’t take much to start seeing results. Even small movements throughout your day can support your health, boost mental clarity, and ease those nagging aches that come from too much sitting. The key is consistency and a little intention. So let’s find simple ways to move more and sit less. Your body will feel better for it, and your focus at work just might get a boost too.
https://ffc.com/wp-content/uploads/2025/04/email-images-2025-04-29T155920.484.jpg6251875Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2025-04-29 15:54:442025-04-29 16:00:34Benefits of Standing/Walking Throughout the Workday
Just like your biceps, quadriceps, and abdominal muscles, your heart muscle needs to be worked out. How do you maintain your heart health? With proper nutrition and physical activity! Below, FFC Registered Dietitian Amanda Angelopoulos, and FFC Personal Trainer Brent Yao, provide ways that you can show your heart some love!
How to Take Care of Your Heart Health From the Perspective of a Registered Dietitian
Q: What role does proper nutrition play in heart health?
A: Maintaining a proper diet helps manage cholesterol, blood pressure, and weight. It is essential that what we eat is balanced with enough fruits, vegetables, whole grains and healthy fats. These nutrients support healthy arteries, lower inflammation, and keep blood pressure and cholesterol in check. In doing so, the risk of heart disease decreases!
Q: What is the difference between “good” and “bad” fats in relation to nutrition and heart health?
A: It is important to remember that not all fats are bad. In fact, some fats are good for your heart. Good fats can be found in olive oil, nuts, and fish. These healthy “good” fats lower bad cholesterol and reduce inflammation, improving your heart health. On the other hand, “bad” fats do the opposite; they raise bad cholesterol and increase the risk of heart disease. These “bad” fats can be found in processed and saturated foods, including red meat and full-fat dairy. It is important to limit these “bad” fats in your diet to protect your heart.
Q: How does someone know if their diet is helpful or harmful to their cardiovascular health?
A: There are several warning signs when your cardiovascular health is deteriorating due to an improper diet: unhealthy cholesterol levels, abnormal blood pressure, and an unhealthy weight. To ensure that your diet is heart-healthy, check to ensure that you are eating enough fruits, vegetables, whole grains and healthy fats. You should also limit processed foods, salt, and unhealthy fats. This is where working with a Registered Dietitian can prove to be the critical step to finding the right balanced diet for you! They will help you formulate a tailored nutrition plan based on your test results and health goals.
Q: What else should people know if they want to maintain a diet that keeps their heart healthy?
A: To maintain a heart-healthy diet, people should aim to:
Eat a variety of fruits and vegetables for vitamins and fiber.
Choose whole grains over refined grains.
Limit processed foods, sugar, and salt.
Include healthy fats like those from nuts, seeds, and fatty fish.
Watch portion sizes to avoid overeating.
Stay hydrated with water instead of sugary drinks.
Balance your diet with regular physical activity to support overall heart health.
Our experienced team of Registered Dietitians at FFC is here as a resource for you to become the healthiest you in 2025!
How to Take Care of Your Heart Health From the Perspective of a Personal Trainer
Q: What role does exercise play in keeping your heart healthy?
A: Exercise is like a workout for your heart. It strengthens the heart muscle, which makes it more efficient at pumping blood. It also lowers your resting heart rate. Exercise has the power to lower your blood pressure, reduce your risk of heart disease, and improve your overall quality of life by making daily tasks less strenuous!
Q: Why is strength training important for your heart’s health?
A: Strength training directly impacts muscle mass and bone density, which can help improve your metabolism, burn more calories (even when you’re at rest!), and lower the risk of musculoskeletal injuries. This can help you maintain a healthy weight, which is important for heart health. Strength training can also help lower blood pressure and improve quality of life when training in a full range of motion.
Q: How can we incorporate our target heart rate zones into our workouts to ensure that we are doing the most effective exercise for our hearts?
A: Your target heart rate zone is the range of heartbeats per minute that will give you the most benefit from your workout. To find your target heart rate zones, follow these steps:
Calculate your maximum heart rate (MHR). The most common way to do this is by subtracting your age from 220. For example, if you are 30 years old, your MHR would be 220 – 30 = 190 beats per minute (bpm).
Determine your target heart rate zones. These are ranges of heart rates that correspond to different levels of exercise intensity. The American Heart Association recommends the following zones:
* Moderate-intensity activity: 50-70% of your MHR. For a 30-year-old, this would be approximately 95-133 bpm.
* Vigorous-intensity activity: 70-85% of your MHR. For a 30-year-old, this would be approximately 133-162 bpm.
Monitor your heart rate during exercise. You can do this by taking your pulse or using a heart rate monitor. Adjust your exercise intensity to stay within your target heart rate zone. If your heart rate is too low, you may need to increase the intensity of your workout. If it is too high, you may need to decrease the intensity.
It is important to note that these are just general guidelines. Your individual target heart rate zones may vary depending on your fitness level, health conditions, and other factors. That’s where FFC’s Personal Trainers come in! Our team of experts will create a personalized plan designed for your heart health.
https://ffc.com/wp-content/uploads/2025/02/email-images-56.jpg6251875Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2025-02-25 09:34:592025-03-03 15:54:27Show Your Heart Some Love
As a 21-year-old college student living in the fast-paced city of Chicago, my life is all about staying on the go. Between juggling internships, school projects, and the general irregularities of college life, I’ve learned how important it is to prioritize health and wellness. Whether it was running track in high school or dabbling in sports like boxing and MMA, fitness has always been a big part of my life. Now that I’m in my 20s, I want a body (and mind) that can keep up with my fast-paced lifestyle and stay strong for years to come. As a part of my marketing internship with Fitness Formula Clubs (FFC), I had the opportunity to take a VO2 Max and Resting Metabolic Rate test.
I’d heard about these fitness assessments before, mostly from fitness gurus and influencers on social media. I never really understood the benefits until recently. Spoiler: It’s an eye-opening but exhausting experience.
Preparing for the VO2 Max and Resting Metabolic Rate Tests
When I first showed up for the test, I was nervous. However, I was immediately calmed down by Katherine Chung, aka Kathy. She is the registered dietitian nutritionist at FFC’s Gold Coast location and is an expert in her field. She did not mind answering all of my silly questions before and during the tests. Her calm and positive energy was exactly what I needed to ease my nerves. I began the testing process with the Resting Metabolic Rate (RMR) test.
Resting Metabolic Rate (RMR) Test
As explained to me by Kathy, an RMR test measures how many calories your body burns at rest. Essentially, it’s a way to understand your baseline energy expenditure and overall metabolism. For the test, I had to breathe into a plastic tube connected to a machine that analyzed my oxygen and CO2 levels. It wasn’t the most comfortable I’ve been (hello, mouth tube), but it wasn’t terrible either. I love talking, so sitting in silence for 20 minutes was the most difficult part. However, the uncomfortable silence proved to be worth it. The results that I received will forever change my mindset around health and wellness.
As it turns out, I burn 2,592 calories at rest; my metabolism is 41% higher than the average metabolism in my demographic! After factoring in my current lifestyle and workout routine, Kathy told me I needed to consume 3,600 to 4,300 calories a day just to gain muscle. One really interesting takeaway for me is that the test revealed I’m burning just as many fats as carbs. All of which indicates that my current diet is pretty well-balanced!
VO2 Max Test
Up next was the highly anticipated (and slightly intimidating) VO2 Max test! For those who are unfamiliar, a VO2 Max test measures the maximum volume of oxygen that your body uses during exercise. It’s regarded as one of the best indicators of cardiovascular and overall health. The process started with Kathy hooking me up to a heart rate monitor and attaching a heavy-duty mask onto my face that made me feel like I was transforming into Darth Vader. It was intense, to say the least!
The test started slow on the treadmill, and the speed and incline increased gradually until I hit my absolute limit. Coming from a track and field background, I could almost hear my old coach yelling at me to push harder, and I did! In fact, at my peak, I was running 8 mph on an incline of 5. When I hit my breaking point, Kathy directed me to slow down and cool off, letting my heart rate recover.
Now for the fun part: the results. My VO2 max was 45.9 ml O2/kg/min, which Kathy told me was just shy of the excellent fitness level range for my demographic. For context, Lance Armstrong’s VO2 max was 85 ml O2/kg/min, so there’s a lot of room to grow!
Lessons Learned
This experience opened my eyes regarding my health and wellness journey. The RMR test completely changed the way I now approach food and exercise. Discovering that my metabolism is higher than expected has shown me the minimum I need to function and thrive. For a long time, I was caught up on the number on the scale, obsessing over every little thing I ate. After taking the RMR test and reflecting, I realized that eating should be a source of enjoyment rather than a source of anxiety. While I understand that I need to incorporate more high-calorie foods into my diet, I want to do it with foods that I enjoy.
Though my track and field days are over, the VO2 Max test provided a lot of insight. It’s fascinating to see how my body is operating while exercising. It feels like opening up a window into my own physiology. As someone who uses Strava, I now have a clear benchmark for where I am at and how I can improve.
While I might not be signing up for another VO2 Max test anytime soon, I’m curious to see how my lungs and legs stack up in the future. It’s definitely going to be on my radar down the road! Between both of these tests, I learned it’s perfectly fine not to be at your ideal fitness level yet. There’s no need to feel like you’re in a constant tug-of-war with your own body. The key is to understanding where you are at now (thank you RMR/VO2 Max tests), treat yourself kindly, and measure your progress to reach your goals.
Conclusion
This experience was surprisingly enjoyable and insightful! It might look intimidating at first, but seriously, there’s nothing to stress about. These tests aren’t just for fitness gurus or hardcore athletes. If you are even a little curious about your body and understanding how to work smarter, not harder, I highly recommend these tests. In the end, you might learn something game-changing about your fitness level, just like I did!
https://ffc.com/wp-content/uploads/2025/01/enews-images-600-×-300-px-7.jpg9381875Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2025-01-16 11:36:212025-01-16 16:23:04So, What Are VO2 Max & Resting Metabolic Rate Tests, Anyway?
Learn the science behind this FFC group fitness class format that Members have been raving about.
WTF! (Work Till Failure) is Fitness Formula Clubs (FFC)’s newest group fitness class. If you’ve heard about the format and have wondered what it’s all about, you’re not alone. I mean, a name like that is sure to catch anyone’s attention! So, wtf is WTF!? Keep reading to learn how this class filled with heavyweight exercises has captivated FFC Members. And, you’ll learn why you should take it!
Okay, So WTF is WTF!?
WTF! is a 45-minute group fitness class that uses heavy weights to tone your body, strengthen your muscles, and increase your overall confidence. When you walk into the FFC group fitness studio, grab a few sets of heavy dumbbells: 1-2 of your heaviest, and 1-2 just a bit lighter. New to WTF!? Be sure to let your instructor know so they can better coach you!
The class consists of 8 exercises and 2 full rounds. The exercises vary by class. You may find yourself doing weighted lunges, chest flies, tricep extensions, bicep curls, overhead presses, and more; one thing you’ll never be during this class is bored! Each exercise starts with 45 seconds of your heaviest dumbbell, followed immediately by 45 seconds of a slightly less heavy dumbbell. There is a 30-second break between each exercise. Once all 8 exercises are complete, round 2 begins. The goal of the first 45 seconds is to work until failure; now you know why it’s called WTF!
How and Why was WTF! Developed?
FFC develops all group fitness classes in-house. WTF! was developed this Fall (2024) by Lois Miller, FFC Group Fitness Director. Strength training is a key ingredient in a healthy lifestyle, and has been gaining popularity in recent years as more people learn its benefits.
Between the right timing and a fantastic name idea (you can’t disagree with this great name), Lois knew that FFC Members would embrace this class when it launched! Using her decades of training and group fitness experience, Lois developed WTF!, a class where participants can strength train with the guidance of a group fitness instructor.
Why Should I Take WTF!?
WTF! is for everyone. Whether you’ve been training with heavy weights for years, or you’ve never picked up a set of dumbbells, you’ll benefit from WTF! Strength training during the WTF! class will not only strengthen your muscles, but it will also lean your figure, improve your posture, strengthen tendons and ligaments, balance out your cortisol levels, and increase your metabolism. Did you know that during a cardio workout, your calories stop burning immediately following the workout, however during a heavy strength workout (like WTF!), your body continues to burn calories long after the workout is complete?!
An even greater benefit of WTF! than those listed above is increased confidence. When you’re able to lift heavy weights, you’re able to complete everyday tasks like climbing stairs carrying children or backpacks with greater ease. You’ll feel incredibly accomplished as you begin to notice your body getting stronger. You’ll also find pride in the ability to lift heavier weights than you ever thought possible. And, you’ll have a LOT of fun while doing so. As I said above, WTF! is anything but boring!
How Do I Sign Up?
So you’re ready to try it out! Already an FFC Member? Sign up for WTF! TODAYin the FFC+ app! If you’re new to FFC, sign up to take a tour of the Club, and ask your Membership Representative to get you registered for class!
Let’s get stronger together with WTF!, FFC Chicago!
Blog by FFC Marketing Manager Sydney Meyer & FFC Group Fitness Director Lois Miller
There is nothing easy about training for a marathon; it requires dedication, discipline, and strategy. For Channing (Silky) Harris, a fitness enthusiast and weightlifter, Pilates at FFC turned out to be the unexpected key to completing the Chicago Marathon. Keep reading to learn how Silky’s journey with Pilates and running helped him cross the Chicago Marathon finish line.
An Unexpected Start to Pilates
Two years ago, Silky’s wife, FFC Pilates Instructor Raven Harris, encouraged Silky to try Pilates. Initially, he was skeptical. “I was so used to hitting the weights hard that Pilates didn’t seem challenging enough,” Silky admits. However, one class was enough to transform his perspective. “I instantly felt the full body engagement, and the endorphins would help me go right into my workout afterward,” he says.
After that first class, Pilates became a consistent part of Silky’s workout routine. Silky developed a custom training schedule: a biweekly private Pilates session, a weekly small Pilates apparatus class, and a weekly Pilates mat class.
Transformative Effects of Consistent Pilates
Silky noticed the physical impacts of Pilates immediately. He attributes losing over 40 pounds while maintaining core strength and muscle definition to his regular Pilates practice. In addition to the visible transformation, the internal benefits were equally impactful. “The breathwork and calmness that Pilates introduced transitioned well into my deadlifts, bench press, and runs,” Silky explains.
Tackling the Chicago Marathon
Silky was inspired to run the Chicago Marathon after experiencing the event’s energy firsthand at Peace Runner’s cheer station, watching his friends run the race. He made the decision to run the full 26.2 miles the following year, determined to be a part of the atmosphere.
Training for the marathon proved to be a part-time job. The regimented routine included long runs on Sundays, midweek 3-5 mile runs, and casual Saturday jogs. Amongst the physical and mental challenges of marathon training, Pilates became the unexpected key to his success.
Pilates as a Secret Weapon for Strength and Recovery
The post-run Pilates sessions were challenging, but incredibly beneficial. “Pilates after a long run was absolute torture,” Silky recalls, “but the refreshment my body would feel after pushing through a full session was always worth it.” He credits Pilates with opening his hips, improving his posture, and helping his body recover faster from long runs.
Pilates played a crucial role in protecting Silky’s body from injury throughout his marathon training and on race day. The focus on core stability and flexibility helped Silky safely attack this long-distance run.
A Marathon Experience To Remember
On race day, Silky was ready. Any nerves he once had were replaced with excitement when he was once again surrounded by the energy of the Chicago Marathon. “It wasn’t as bad as once feared,” he states. “Chicago and the crowd’s energy really made each mile so much more electric than those quiet practice runs.” The combination of Pilates and endurance training paid off, helping him reach the finish line injury-free.
The Future of Pilates and Running for Silky
Silky’s commitment to Pilates remains strong. “I will absolutely be continuing Pilates,” he says. “It keeps my body feeling agile and ready for all the rigorous workouts I throw at it.” While he plans to take a break from long-distance running for now, Pilates will continue to be part of his fitness routine.
Silky’s Chicago Marathon story is a testament to the power of Pilates. Whether you’re training for a marathon or simply looking to enhance your overall fitness, Pilates at FFC can be the tool that keeps you strong, balanced, and ready to tackle your wellness goals.
https://ffc.com/wp-content/uploads/2024/11/email-images-2024-11-15T121248.819.png6251875Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2024-11-15 12:26:382024-11-15 12:27:03How Pilates Helped an FFC Member Finish the Chicago Marathon
Holiday eating begins with Halloween and continues through New Year’s Eve. With so much delicious food and drinks around, how can health be prioritized? As a Registered Dietitian, I am going to share six holiday eating tips to stay balanced, and to remind you to stay positive throughout the season!
1. Meal Plan
If possible, plan healthy meals and snacks for the rest of the week to give yourself the flexibility to indulge during a holiday celebration. Keep your pantry, fridge, and freezer stocked with “go-to” healthy items like canned tuna, pasta sauce, nut butters, whole grain crackers, oats, and plenty of fruits and vegetables. (Check out our FFC nutrition page for more tips on how to stay on track with a healthy lifestyle when you don’t have time to meal prep!)
It is also important to remember that one indulgent meal on a holiday won’t undo all your efforts toward a healthy lifestyle. Try to celebrate the day rather than the season with indulgent foods and beverages. If you do indulge more than you planned, however, just give yourself grace and move forward!
2. Avoid skipping meals
Skipping meals can make it much harder to use portion control during celebrations. You’ll feel your best and be more in control of your food choices on a holiday if you stabilize your blood sugar throughout the day by eating a couple of times before your holiday parties. Earlier in the day, I like to have a meal with lean protein, healthy fats, non-starchy vegetables, and some quality carbohydrates.
For example, on the morning of Thanksgiving, I like to start my day with an egg or egg white omelet for protein, topped with sliced avocado for healthy fats that help keep me full. I add peppers, mushrooms, onions, and spinach for non-starchy vegetables, which not only keep me full but also provide essential vitamins and minerals. I round out the meal with fruit, which gives me a quality carbohydrate boost and great energy. Since I usually don’t eat much fruit during the Thanksgiving meal itself, I try to add one or two cups of fruit into my day for balance.
3. Prioritize exercise
Exercise to balance your choices, but don’t view it as a form of punishment. Try to focus on exercise as a stress reliever rather than simply a way to burn off that extra piece of pie. A negative mindset around your workout routine can make it difficult to enjoy exercise at all. A regular workout schedule, with at least 150 minutes of moderate-intensity physical activity per week, is recommended for overall health and well-being. Even if you’re busy, try to fit in a 10-minute walk or some light stretching; anything is better than nothing! The goal is to move your body and find exercises you enjoy. For extra motivation and accountability, consider scheduling a personal training session on or after Thanksgiving to help keep you on track.
4. Make healthy swaps
There are many ways to make easy, healthy food swaps over the holidays. For example, you can limit the amount of gravy you use, avoid eating the skin on the turkey, or serve your dressing and sauces on the side of the food so you are more in charge of how much you’re having. You can also start your meal by taking small spoonfuls to try the food, and go back for seconds if you decide you’re still hungry. For one of my clients’ Thanksgiving meals, their family is cutting all recipes in half to avoid excessive leftovers following the Thanksgiving meal! With any leftovers you do have, look into tasty, healthy recipes to make with them.
5. Take time to savor your food
Studies show that not paying attention to what you eat can disrupt your hunger and fullness cues, and you won’t enjoy the meal as much if you’re not fully engaged. It takes about 20-30 minutes after finishing your meal to recognize fullness, so try to pace yourself by putting your fork down between bites and sipping water throughout. For desserts, use the “Three-Bite Rule”: the first three bites are typically the most enjoyable and can help with portion control, making the dessert experience more satisfying.
Remember to honor your hunger by checking in throughout the day, especially before a meal, and asking yourself, “How hungry am I? What do I want to eat?” As you eat, observe your fullness non-judgmentally—did you reach a comfortable satiety, or did you go past it, and by how much? Eating past the point of fullness happens, and that’s okay. Learning to be mindful about your hunger cues is a step in the right direction.
6. Drop the negativity, guilt, and shame
We all overeat from time to time. Just brush yourself off and move forward! Practice positive acceptance: if you overeat, simply acknowledge it and move on. Delicious food can be comforting, and comfort is what we all strive for over the holiday season!
Holidays are meant for spending time with family and friends and for being Thankful for all of the blessings we have. My goal of this article is that you take a couple of these tips that are most important to you and write them down before the special occasion. Keep in mind though, if things didn’t go as planned, don’t be too hard on yourself! Remember no one is perfect, and one day will not ruin all of your efforts for a healthy lifestyle.
Fitness Formula Clubs is thrilled to be welcoming Casey Wright to the Massage Team!
Casey is an enthusiastic Licensed Massage Therapist and Certified Asian Bodyworker. She is most passionate about aiding the body in the return to balance and harmony through gentle touch and stretching. The form of Asian bodywork she is trained in is known as Shiatsu as well as Traditional Chinese Medicine theory to health and wellness.
Casey provides clients with a safe, relaxing, calm environment where they feel connected and centered. Through Shiatsu soft acupressure and massage techniques clients will progress through deepening the mind-body connection. She feels honored to be given the opportunity to be a part of their relaxation and healing processes.
In today’s fast-paced and stressful world, it is essential to prioritize self-care and find ways to unwind. While many may consider massage as a luxury reserved for special occasions or indulgent spa retreats, it is time to shed light on the true importance of massage as a necessity for our overall well-being. In this blog post, we will explore the various physical, mental, and emotional benefits of massage and how it goes beyond mere relaxation.
Physical Benefits: Massage therapy offers a multitude of physical benefits that contribute to our overall health and well-being.
Relieves Muscle Tension: Massage techniques like kneading, stretching, and deep tissue work to help release muscle tension, promoting better flexibility and range of motion.
Improves Blood Circulation: The pressure applied during a massage stimulates blood flow, enhancing oxygen and nutrient delivery to tissues, and aiding in the removal of toxins.
Reduces Pain and Inflammation: By targeting specific areas of discomfort, massage can effectively alleviate pain and reduce inflammation, providing relief from conditions like chronic back pain, arthritis, and sports injuries.
Mental and Emotional Benefits: Beyond its physical advantages, massage also brings about significant mental and emotional benefits that contribute to our overall well-being.
Stress Relief: Massage is a powerful stress-relieving tool. It helps reduce the production of stress hormones like cortisol while increasing the release of serotonin and endorphins, promoting feelings of relaxation and well-being.
Improves Sleep Quality: Regular massage can improve sleep patterns by relaxing the body and mind, reducing anxiety, and promoting a deeper and more restful sleep.
Enhances Mental Clarity: By reducing stress and anxiety, massage can enhance mental clarity, focus, and productivity, allowing individuals to perform better in their daily lives.
Self-Care and Wellness: Massage serves as an essential part of self-care and overall wellness. Incorporating regular massage sessions into our routines can have transformative effects on our physical and mental well-being.
Preventative Care: Massage can play a crucial role in preventing injuries and maintaining optimal health. By addressing muscle imbalances, improving posture, and enhancing flexibility, it helps prevent future injuries and promote overall wellness.
Boosts Immune System: Studies have shown that massage therapy boosts the immune system by increasing the activity of natural killer cells and lymphocytes, helping the body fight off infections and diseases.
Emotional Support: Massage provides a nurturing and supportive environment, allowing individuals to relax, unwind, and release emotional tension. It can be particularly beneficial for individuals dealing with anxiety, depression, or grief.
Massage is much more than a luxury or indulgence; it is a necessity for our overall well-being. It offers a wide range of physical, mental, and emotional benefits that contribute to a healthier and happier life. By prioritizing regular massage sessions as part of our self-care routine, we can unlock the true potential of this ancient healing practice and experience its transformative effects firsthand. Remember, taking care of ourselves is not a luxury; it is an essential investment in our well-being. So, let us embrace the necessity behind the luxury and reap the numerous benefits that massage has to offer.
BLOG BY: KATHRYN MCGINNIS, FFC LICENCED MASSAGE THERAPIST
https://ffc.com/wp-content/uploads/2024/07/email-images-2024-07-18T103848.229.png6251875Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2024-07-18 10:50:052024-07-18 16:40:24Unveiling the Necessity Behind the Luxury: The True Benefits of Massage
You’re obsessed with your workout. You can’t stop talking about your favorite HIIT class, the new PR you hit this week, the cool workout machine you’ve been trying, and just how much more energy you have after your 6am gym session. Exercise is your hobby, your way to relieve stress, and the highlight of your weeks. You want to hit the gym every day that you can. It’s the best feeling, and anyone who gets it, gets it.
I’m so excited that you love your fitness routine. I want you to stay committed and consistent, getting better, faster, and stronger by the day. I want to check in and make sure that you’re remembering one thing. This thing is arguably the most important part of your workout, the part that allows you to show up as your best self throughout your training and beyond: fitness recovery.
It’s a super easy step to neglect. To help, let’s find a recovery routine that brings us just as much joy as our workout routine. We’ll start with the basics: warm up beforehand, stretch afterward, sleep 7-9 hours on a consistent basis, and fuel the body with proper nutrition. Find fun warmups and stretches, notice the improved mental and physical health benefits of adequate sleep, and recognize the increased energy you have when you eat healthy. I have a few additional tools to add to our recovery routines, all which can be found in the FFC Chicago Recovery Lounges* at FFC Gold Coast, FFC West Loop, and FFC Oak Park, which will have us actually looking forward to the time we spend recovering from our workouts.
*Recovery Lounge access included in the FFC Signature and Premier Memberships – upgrade here today!
CryoLounge Chairs
You know those people who swear by ice baths? Ice baths and cold showers are a great tool to use for post-workout recovery by easing muscle soreness, decreasing inflammation, boosting immunity, and helping you get back into the gym faster after a hard day of training. If you’re into them, that’s great. But if you’re like me, you have no interest in putting yourself through that unique form of torture. I have a solution: CryoLounge Chairs. These chairs resemble massage chairs, and use cold and hot zones to target soreness or minor aches and pains, while simultaneously applying heat for comfort (to avoid the torture that is an ice treatment). Ease muscle fatigue, recover faster, and actually enjoy the experience.
Normatec 3 Compression System
Think back to the best massage you’ve ever had. Now imagine that you can get that same feeling after your workout. That’s what you’ll get when using the Normatec 3 Leg Compressions by Hyperprice. These boots were designed by Laura F. Jacobs, MD, PhD, and have been used by pro-athletes for over a decade. The science-backed boots use dynamic air compression to increase circulation and relieve pain, soreness and tension. Every body recovers differently, which is why Normatec 3 utilizes patented pulse technology and 7 levels of compression to deliver a recovery experience unique to the individual. The lymphatic drainage that the boots cause create the same sensation as a massage. That’s all I need to hear to prioritize this form of recovery after my workouts.
Massage Chairs
So you’ve given your legs a massage: how about the rest of your body? A massage chair is crucial for fitness recovery, providing targeted relief for backaches and headaches while releasing endorphins for improved mood. They also reduce stress, anxiety, and muscle tension, promoting better circulation and immunity. While offering all of these benefits, adding a massage chair to your workout recovery will likely serve as the highlight of your recovery routine.
Hypervolt Percussion Massage
The Hypervolt percussion massage device offers 5 variable speeds, making it adaptable to individual preferences and needs. Its deep tissue massage capabilities contribute to faster recovery by targeting muscle tightness and promoting increased blood flow, and provide another reason for you to look forward to your recovery. You’ll become addicted to this one. It loosens muscles and increases flexibility, which will allow you to keep up your fitness routine with reduced risk of injury. No matter your goals in the gym, the Hypervolt will provide your body with the reset it needs to keep going.
Hypersphere Vibrating Ball
The Hypersphere vibrating ball serves as another tool for post-workout recovery, easing muscle tension while utilizing deep tissue massage capabilities. In addition to tension relief, the Hypersphere contributes to increased flexibility and circulation, supporting enhanced range of motion and preventing stiffness. Its vibrational technology not only aids in recovery but also promotes improved grip strength, making it a go-to companion for those of us that love fitness. Incorporating the Hypersphere into your recovery routine can be a game-changer, ensuring that your body receives the care it needs to perform at its best.
Vyper Vibrating Fitness Roller
Finally, I want to introduce you to the Vyper Vibrating Fitness Roller. Designed for efficiency, it actively promotes recovery from aches and pains while enhancing range of motion and pain tolerance. The roller’s targeted vibrations trigger muscle release, soothing discomfort and improving overall performance. Enjoy your recovery with the Vyper, a compact powerhouse for optimal fitness recuperation.
Now, there are a couple things I would love to know from you after being introduced to these Recovery Lounge tools:
What fitness recovery practices do you swear by? Is there a certain stretch that you love doing, or one of the tools listed above that you’re just as obsessed with as your workout?
Have you been to one of the FFC Chicago Recovery Lounges? How have the tools offered there improved your recovery routine?
How has your recovery routine helped you with your workout? Have you been able to come back to the gym more often with less pain?
Not an FFC Chicago member? Join here today. Already a member? Signature and Premier FFC Members have the Recovery Lounge included in their membership – upgrade here today. Let’s work together to find fun, enjoyable ways to look forward to our fitness recovery. We all recover differently. Mix in the tools offered in the FFC Recovery Lounges with your other favorites to piece together the recovery equation that works best for you, so you can keep showing up as your strongest self for your favorite workout!
Post written by FFC Marketing Manager, Sydney Meyer.
What is massage? That’s a big question. Anyone who has had a good massage will have a different answer. It’s something you have done once a year, on vacation, every month or twice a week. It’s for discomfort, relaxation, sports performance or flexibility. It’s a magical experience everyone looks at as the epitome of luxury, or it’s the bare necessity to cope with the stress of life.
Massage Can Improve Sports Performance
For those looking to improve their sports performance, massage can be an overall panacea. Blood flow improves with massage. More blood brings more oxygen, and more oxygen means your muscles can work that much harder, run that much faster, jump that much higher.
If you’ve suffered an injury, massage can make you recover that much faster, not only by improving blood flow but by removing adhesions that form between muscle sheaths, which would in turn limit your mobility. If you’ve overworked a muscle and it’s stuck in a shortened position, massage can help lengthen that muscle to its proper resting length so it can perform at its best.
In short, if you’re an athlete and you’re not receiving massages on a regular basis, you’re not performing at your best.
Massage is the cure for the body stuck behind a desk all day. Your body’s natural position is standing. Everything works better and feels better in a standing position. If you sit at a desk for eight hours (or more) per day, you’re leaving your body in an unhealthy posture.
Starting at the top, your head slumps forward, tightening muscles on the top of your neck (which can potentially cause headaches). Your shoulders roll inward, shortening your pectoralis muscles and overstretching your rhomboids and middle trapezius in the back. Your spine can curve in any number of ways, none of which are particularly healthy. Hyperlordosis, hypolordosis, scoliosis: all of these are possibilities when your core muscles aren’t placed in a position where they can function properly. And then your hips are placed in a flexed position, meaning when you stand up they won’t want to lengthen, and instead they will stay short and pull your pelvis downward in the front. Massage can target all these problem areas and bring your body back to a perfectly functioning homeostasis.
Massage Helps You Manage Your Stress
If you are currently alive, then you are currently suffering from some level of stress. Global pandemic aside, there are mortgage payments, taxes, work deadlines, in-laws, doctor visits; pick your poison. When our bodies suffer from stress, they go into a sympathetic nervous system response, or a fight-or-flight mode. Your body has a physical reaction to an emotional problem, and when those stress hormones are allowed to run rampant in your bloodstream they do things as subtle as making your eyelid twitch and as not-so-subtle as shortening your lifespan. There are mountains of science about this, but ultimately the takeaway is: stress bad!
So just don’t be stressed? Is that the answer? No, but learning to cope with stress will dramatically improve your life. And what better way to cope with stress than with massage? Massage has the proven benefits of lowering cortisol and adrenaline levels in the bloodstream. Massage initiates a parasympathetic nervous system response, or a rest-and-digest mode. It’s not for nothing that your stomach usually rumbles towards the end of a massage. Your body has forgotten any thought of danger/stress and is ready to eat/relax.
Scientifically Speaking, What Is Massage?
At its most basic level, massage is a way to move heat around the body. That’s it. Simple, right? A qualified massage therapist puts their hands on their client, and with their hands they create heat between their hands and the person’s body. It’s just physics.
But what happens after is not so simple. That heat causes the body’s blood vessels to dilate, and dilated blood vessels allow more blood to flow, bringing more oxygen, more nutrients, and whisking away waste products to be cleansed and excreted.
The heat causes collagen to become more malleable. Collagen is one of the major connective tissues in the body, and the primary one in fascia, which surrounds all your muscles and muscle cells. Imagine kneading a lump of clay for a minute and how much easier it is to manipulate after. The muscles in your body react the same way, and all because of some well-placed heat.
The heat from another person’s hands causes a cascade of feel-good neurotransmitters to be released in the brain, too. It’s almost like our bodies want us to get a massage the way they reward us for it. Dopamine, serotonin, oxytocin; all are signaled to be let loose when your body is receiving therapeutic touch, and your brain then enters what scientists call pure bliss.
So what is massage?
Answering as a massage therapist; it’s a way for me to help you live your best life.
Post written by FFCMassage Therapist Jason VonGerichten.
You know that feeling of guilt when you go to the dentist and he or she asks you how often you floss? I get that same feeling when I make an appointment for a massage and the massage therapist asks how often I stretch.
I know that my body needs recovery time, and I’ve suffered enough overuse injuries to know better than to overlook a proper cool down. But I just don’t like doing “recovery work.” It’s boring, it’s time consuming and I never feel like it’s helping me that much.
I try to get a massage once a quarter, and my body always feels so much better after my appointment. If I could afford to get a massage every week, I would, but I also need to do a better job in between appointments to take care of my body and give it the proper recovery it needs.
That led me to my question: what is the most effective form of recovery? There are all kinds of gadgets for and opinions on recovery these days, and as someone who hates stretching, I want to know exactly what I should make the time to do every day to take care of my body. I asked FFC Spa Manager and Massage Therapist Jason VonGerichten his thoughts on recovery and the best ways to care for a sore body. Here’s what he had to say:
Q: What is the most effective form of recovery? Is it getting a massage, using a massage tool, stretching?
A: Massage is the answer for several reasons. Massage therapists (especially the ones at FFC) have spent many hours studying human anatomy, specifically the musculoskeletal system, so they are very adept at finding the true source of somebody’s pain. If, with your tight muscles, you also have knots, or trigger points, it is very difficult to sustain constant pressure on that spot without somebody else’s assistance. If you’ve ever tried pressing into your own upper traps to get rid of neck pain, you’ll know what I mean.
Massage tools like Theragun and Hypervolt are all well and fine, but they are no replacement for an actual massage. And stretching is good, but if a muscle has a trigger point, it just won’t stretch to its full length, so stretching on its own will only take you so far.
Q: What should I be doing in between my massage appointments to make sure I’m caring for my body?
A: Stretching every day is important, but really just moving in a natural way is even better. So many kinks get worked out of the musculature by just taking a long walk, and walking can help stave off progressive illness later in life.
If you’re someone who works at a computer all day, it may be beneficial to use a massage tool for the neck. I’m a big fan of the Theracane, which is a big fiberglass hook with handles on it and a knob on the end that you can really dig into your upper traps and other upper back and neck muscles.
And finally, get a good pillow! The best investment I ever made was in a quality pillow that supports my neck properly when I sleep. I noticed at the beginning of quarantine that no matter what I did, my neck felt super stiff, so I finally took the plunge and paid more than ten bucks for a good pillow. No neck pain since.
Q: Okay, I’m ready to book my massage. How do I know which massage is the best for me?
A: There are four main types of massage that you’ll usually see offered at a spa, and we offer each at FFC.
Swedish is your basic, off-the-rack massage, and it’s a great modality if relaxation is what you’re looking for. It involves a lot of long, flushing strokes to promote a parasympathetic response (your rest and digest function).
Deep Tissue, as we define it, is a more targeted approach to relieving your pain. The next question everyone always asks is: Does it hurt? The answer is: It shouldn’t. At least, not in an unbearable way. What we’re looking for in a Deep Tissue massage is a “good pain,” the type of pain where you know something is being fixed or relieved. This is our most popular modality.
Sports Massage typically involves a lot of Deep Tissue techniques specific to whatever type of athlete you are (if you’re a runner, perhaps a lot of focus to your hamstrings and calves, etc), and then some stretching to those areas to reset the proper muscle length after the deeper work.
Myofascial Massage is a massage done without any oil in order to affect the connective tissue that surrounds the muscles (think the white stuff on raw chicken). There is evidence to show if you want a tight muscle to release then you must first release the fascia surrounding the muscle. Myofascial techniques can be used in conjunction with other Deep Tissue techniques, or they can just be used on their own.
Q: What about using lacrosse balls or tennis balls as a form of “self-massage?”
A: This depends on the body. I personally respond really well to using a lacrosse ball in my glutes near my Sacroiliac (SI) joints, but some people find a lacrosse ball too invasive, so maybe a tennis ball for them. If a tennis ball still feels too intense, then maybe just a hot pack to loosen up the tissue.
And then the question becomes: Is the person’s pain resulting from an injury, overuse, tightness, bad posture, etc? If it’s from an injury, say I actually hurt my SI joint, then I wouldn’t even try massage until all the inflammation goes away (maybe one or two days). During that time, it’s important to rest, perform some gentle stretching, maybe ice the area if the pain is intense.
Q: If I’m a regular exerciser (say 4-5 sessions at the gym per week), how often should I be coming in for a massage?
A: If you’re not injured and you’re just feeling sore from constantly working out, then one massage per month should tune you up just fine. If you’re battling a certain condition (tennis elbow, shoulder tendinitis, shin splints, etc) then it may be best to come in twice a month or even once a week. The key is judging whether progress is being made.
If you’re getting a massage twice a week and the massage only relieves your pain for a few hours, then as much as we appreciate the business, maybe massage isn’t the right treatment option for you.
Q: Why is it so crucial to make time for recovery efforts?
A:Bodies need time to heal, plain and simple, and your body comes pre-programmed with many different wonderful healing options. We just need to let our bodies do what they do best. Getting a full night’s rest can do wonders for your physical wellness. Many doctors say the best thing you can do for your heart is to take a nap every day.
In regards to lifting weights, you’re essentially tearing your muscles so that they’ll heal and regrow larger. They will not heal or grow if you challenge and tear the same muscles every day (especially the older you get). Can massage aid with this recovery? Yes! Massage can help the body heal itself and help in resetting overworked muscles to their proper resting length.
Ready to book your next massage? Head to ffc.com/spa to view our offerings and make an appointment with one of our massage therapists today.
https://ffc.com/wp-content/uploads/2021/02/sore-body.png14002800Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2021-02-10 08:58:532021-02-10 08:58:53What Is The Best Thing To Do For A Sore Body?
You can’t pour from an empty cup. Secure your own oxygen mask before helping others. Love yourself first. We all know that it’s important to take care of ourselves, but how often are we actually following through with feel-good rituals? “Self-care” has become a bit of a buzzword these days, but what does it mean, exactly?
Acts of self-care include all the things you do to take care of your well-being in four key dimensions – your emotional, physical, psychological and spiritual health. Because it’s much easier said than done to “just relax,” here are some easy ways to take care of yourself on a daily or weekly basis.
1. Shower aromatherapy
Turn your nightly shower into an impromptu aromatherapy session by using moisturizing, scented shower gel.
2. Take an epsom salt bath
Epsom salts help remove toxins from your body and promote deep relaxation.
3. Use lotion daily
Use oil or lotion on your skin, all over your body. Do this daily. The best time is right after you get out of the shower.
4. Try dry brushing
Use a natural bristle brush in a circular motion. Start from the extremities (feet and hands) and move toward the heart. This helps your lymphatic system remove impurities, and done regularly, may help to reduce the appearance of cellulite.
5. Stay hydrated
Don’t forget your H2O: it’s one of the best things you can do for your health.
6. Get creative
Pick up a new hobby or reconnect with your love of drawing, painting, singing or playing music.
7. Create your own mantra
Choose words that have meaning for you, that express the way you want to live and be.
8. Catch some z’s.
Take an afternoon nap or enjoy a morning without an early alarm.
9. Start and end your day with intention
Make morning and nighttime routines that will set you up for a positive day and for restful sleep.
10. Move your body
Be sure to get up and move around at least once an hour.
11. Go outside
Grab some fresh air and Vitamin D.
12. Write it down
Try journaling. An easy way to start is to make a list of things you are grateful for in the moment or 10 things you love about yourself.
13. Set screen time limits
Establish some boundaries around your screen time, particularly before bed.
14. Book a massage
The Spa at FFC is open and our experienced massage therapists are ready to help you relax and recover with a massage. See our offerings here.
15. Try these self-massage techniques at home
Evening Foot Massage
Take off your shoes and socks. Apply massage lotion to one foot at a time.
Cross your ankle over the other knee and place a towel under your foot.
Take hold of both sides of your foot and gently rock it from side to side.
Apply lotion and rub the length of your foot
Rub with circular motion around each ankle bone
Hold the joint where each toe connects with your foot, Hold each toe one at a time and rotate the toes
Gently apply compression starting by squeezing around the toe joints. Release and move 1/2 “ towards the ankle, squeeze again. Repeat for the whole foot.
Thread your fingers between the toes to spread them apart, flex and bend the toes
Place your thumb in the arch of your foot, rest fingers on top and press up and in with the thumb. Move ½” towards the ankle and repeat.
Leg Refreshing Massage
Extend your leg, with both hands press the fingers lightly into the leg on each side of the ankle bone. Gently pull up the leg in short strokes towards the heart. Continue past the knee like you’re pulling up your stockings. This is very refreshing, stimulates circulation and helps lymphatic drainage.
Post written by FFC Contributor and Massage Therapist Sam Wolf.
https://ffc.com/wp-content/uploads/2020/08/self-care.png14002280Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2020-09-01 09:00:102020-09-01 09:00:10Self Care At Home: 15 Ways To Decompress Right Now
Incorporate Pilates, yoga or meditation into your wellness routine to reduce stress and anxiety levels. Read more below.
Americans are no strangers to stress. In fact, the United States ranked as the world’s fourth most-stressed country in 2019. 1 As a nation, we have a reputation for working too much, viewing self-care as a luxury and not prioritizing mental health.
Unfortunately, in the face of the COVID-19 pandemic, our stress levels have only risen. According to the American Psychological Association, almost 8 in 10 Americans say that the coronavirus pandemic is “a significant source of stress,” with feelings of uncertainty, the current political climate and fear of contracting COVID-19 as the most frequently reported stressors.
Stress is a natural response to life’s experiences. When you’re feeling pressure at work or you’re dealing with a conflict with a loved one, the nervous system releases stress hormones (adrenaline and cortisol) and turns on your “fight or flight” mode. Once the fear or “threat” has subsided, stress levels usually return to normal. If this does not happen or if the stressor continues to be an issue, chronic stress may set in.
While not all stress has a purely negative affect, it is important to realize the impact chronic stress can have on your overall health and well-being. Stress has the power to compromise our immune systems and is “a major contributing factor to the six leading causes of death in the United States: cancer, coronary heart disease, accidental injuries, respiratory disorders, cirrhosis of the liver and suicide.”2
While the statistics paint a pretty grim picture, there is good news: we can learn to cope with stress and effectively reduce our stress levels. The Centers for Disease Control and Prevention has created an entire list of healthy ways to cope with stress, which includes meditating, exercising regularly and getting plenty of sleep.
Over the course of this article, we will be discussing the effectiveness of mindfulness and mindful movement as healthy coping strategies for stress. FFC Regional Pilates Manager Kristin Strom and FFC Exclusive Group Fitness Instructor, Personal Trainer and Pilates Trainer David Bohn share their experiences using mindfulness to combat stress and offer easy-to-follow 10 minute routines you can use to incorporate mindful movement into your daily routine.
Pilates
Physical fitness is the first requisite of happiness.
Joseph Pilates
Joseph Pilates founded Contrology (now known as Pilates) in the 1920s as a way to balance the body, mind and spirit. Dissatisfied with the effects of the “modern lifestyle” on his health and well-being, Pilates designed a set of exercises intended to correct muscular imbalances and improve strength and flexibility, while keeping a focus on breath. 3
Nearly 100 years later, Pilates has become one of the most popular group fitness modalities in the US. Publications like Livestrong and Well + Good have written articles surrounding the growing popularity of Pilates and its more contemporary approach, Megaformer classes, in 2020. So why all the hype?
Pilates is considered a low-impact workout that is highly rewarding. The exercises used in a Pilates session target several muscle groups at once, with an emphasis on controlling the deep abdominal muscles and muscle close to the spine (the core). A regular Pilates practice will improve flexibility, balance, range of motion and posture, and it may even relieve aches and pains. 4
While these physical benefits may be the main attractor of Pilates, the mental health implications are equally impressive. Pilates, at its core (pun intended), is about connecting breath to mindful, intentional movement. The practice forces its followers to slow down, tune in to the body and clear the mind of any distractions, making it both a workout and a study in mindfulness.
The low-intensity nature of Pilates makes it a wonderful exercise choice for all ages and abilities, but for more serious exercisers, the term “low-intensity” can sometimes be misconstrued for “easy workout.” This certainly isn’t the case for Pilates, and there’s scientific proof that throwing in a low-intensity class every now and then is good for the brain.
The Journal of Endocrinological Investigation conducted a study in 2008 regarding the effect of exercise intensity on cortisol levels and found that “low intensity exercise actually resulted in a reduction in circulating cortisol levels” whereas moderate to high intensity exercise raises those levels of stress hormones.
Kristin Strom, Regional Pilates Manager for FFC, has been practicing Pilates for more than 20 years. When Chicago’s shelter-in-place order went into effect in March amid the COVID-19 pandemic, Strom was experiencing stress and anxiety and was having trouble sleeping. In order to avoid “spiraling into a depression,” Strom decided to challenge herself to move her body mindfully every day at 7 AM with Pilates.
To keep herself accountable and to share her love for Pilates, Strom decided to stream her Pilates workouts on Facebook. At the time of this writing, Strom is on Day 143 of her “Pilates every day” movement.
“When you do something every day, you can really feel the progress and track your progress, which makes [the effects of Pilates] feel so much more real,” Strom said. “When you keep your exercise consistent, you can really notice the nuances in your body. It’s really important to know your body– this is where you live, this is your home.”
Strom received messages from those who take her classes on Facebook celebrating the fact that they can touch their toes for the first time in years, perform a push-up on their toes or have alleviated stubborn back pain by consistently practicing Pilates. Equally rewarding are the messages she receives from folks who have thanked her for helping them establish an exercise routine and create some semblance of structure and accountability.
This social interaction of this digital community, paired with the physical movement of her practice, has given Strom a sense of purpose in an uncertain time and has helped return her to a normal sleep pattern and lowered anxiety levels.
If you’d like to join Kristin’s daily Pilates practice, you can find her at Kristin Strom on Facebook and on the Fitness Formula Clubs page on Mondays and Wednesdays. Ready to join Kristin for an in-person class or private session? Reach out at kstrom@ffc.com to schedule your session today.
If you’re new to Pilates or are looking for an easy way to stay consistent with your practice, try this 10-minute Morning Pilates session with Kristin to start your day off on the right foot.
Yoga and Meditation
Meditation can help us embrace our worries, our fear, our anger; and that is very healing. We let our own natural capacity of healing do the work.
Thich Nhat Hanh
According to MINDBODY’s 2019 Fitness In America report, yoga is the number one group exercise activity across all ages surveyed. The ancient Indian practice rose to popularity in the United States in the 1960s and has since become a mainstay in the US fitness industry with over 300 million Americans practicing yoga. 56
Yoga can be defined as a system for uniting mind, body and soul using specific postures and movements. The practice challenges yogis to quiet the mind, focus on the present moment and link breath to movement. Yoga and the practice of meditation share a number of similarities, with many considering yoga to be a moving expression of meditation. For this reason, yoga has long been identified as a true mind-body form of exercise.
Physically speaking, a regular yoga and meditation practice boasts a long list of benefits, including improved strength and flexibility, weight loss, reduction of harmful inflammation, lowering of blood pressure, increased performance for the immune system and improved quality of sleep, to name a few. The practice has also been linked to longevity and is an excellent source of low-impact exercise for all ages.
The mental health benefits of yoga and meditation extend far beyond reduced stress levels, though that is a major perk of a regular practice. The two modalities can also bring these benefits to your emotional well-being:
It can boost your mood.
It can help you control cravings.
It can improve cognitive performance.
It can make you more compassionate.
It can give you a greater sense of self-awareness.
FFC Exclusive Group Fitness Instructor, Personal Trainer and Pilates Trainer David Bohn shared that yoga has greatly improved his flexibility and range of motion. Mentally, Bohn said he experiences a positive mood shift whether he’s taking or teaching a yoga class.
“If I’m teaching a class in the morning, I can tell that by the time I’m done, I’m much more relaxed, and I’m in a better mood,” Bohn said. “I always feel better when I’m done. I always feel less stressed.”
Starting a regular yoga/meditation practice doesn’t have to become a two hour daily chore. Bohn says that carving out a few minutes in your day for mindfulness still has its benefits.
“Meditation has helped me with my internal focus and being able to quiet the mind, especially when it’s running out of control,” Bohn said. “Trying to come to a quiet spot and tuning out for 2-5 minutes even can help me to slow my mind and destress.”
Ready to take class with David in person? Head to FFC.com/group-fitness to reserve an upcoming class with David, or catch him on FFC On Demand!
Start reducing your stress levels today by carving out 10 minutes for these yoga and meditation sessions from David Bohn. Unwind from a busy day with David’s Bedtime Yoga Flow, tune in for a 10 minute meditation that can be done anywhere, anytime or do both back to back!
Post written by Natalie Casper, with video content from FFC Regional Pilates Manager Kristin Strom and FFC Exclusive Group Fitness Instructor, Personal Trainer and Pilates Trainer David Bohn.
https://ffc.com/wp-content/uploads/2020/08/FEELING-STRESSED-3.png14002280Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2020-08-07 16:58:362020-08-07 16:58:36Feeling Stressed? Learn To Cope With Mindful Movement
With
warm weather and blue skies dominating the forecast, Chicagoans are continuing
to find socially-distant ways to enjoy the outdoors this summer. Chicago
recently entered Phase IV of reopening, bringing with it newly opened parks and
outdoor recreational venues like tennis courts, softball fields and golf courses.
These
sports may seem like relatively low-intensity bouts of exercise, but as we get
older, each of these rotational sports requires more baseline fitness to
prevent injury. In this blog post, we will go over common injuries for golfers
and other recreational athletes, along with some stretches and exercises to
ensure we are ready to “go low.”
The
game of golf requires many different combinations of strength and flexibility,
including pelvic stability, thoracic rotation, lumbar to pelvic disassociation,
trunk and shoulder mobility, hip rotation and core strength. Common injuries
related to golf include low back pain, elbow injuries and knee pain.
Low Back Pain
Starting
with the most common injury complaint among golfers: low back pain. The
incidence of golf-related low back pain ranges from 15% to 34% among amateur
golfers and 22% to 24% among professional golfers. 1 A major role in
the incidence of low back pain is the lack of core stability during the golf
swing, lack of warmup prior to a round, loss of posture during the swing and
inadequate hip rotation during the swing. While golf is seen by many as a
leisure sport, professional golfers are now strength training more than ever to
combat sport-related injuries.
Below
are two stretches and two exercises to help alleviate low back pain:
Knee to Chest While Walking
Standing Quadriceps Stretch
Pelvic Tilts
Lay on back with knees bent, feet flat on ground
Place hands on hips
Draw belly button towards spine and flatten back onto mat
Hold 2-3 seconds
Reset
Prone Press-Ups
Lay face down
Place hands on mat by shoulders
Press into ground and begin to straighten elbows
Keep glutes relaxed as chest lifts off mat
Elbow Injuries
Elbow
injuries are common in golf and tennis. Medial epicondylitis (also known as
Golfer’s elbow, Little Leaguer’s elbow or Thrower’s elbow) is an injury
occurring at the inner aspect of your elbow, while Lateral epicondylitis
(tennis elbow) is an injury occurring at the outer aspect of your elbow.
Medial
epicondylitis occurs when we “chunk” shots, hitting too much of the grass or
sand during our swing, whereas Lateral epicondylitis occurs when we use too
much of our right hand for right handed golfers. Elbow injuries most commonly occur
from a lack of upper back rotation (thoracic rotation), decreased shoulder
mobility and poor shoulder blade (scapular) stability.
The
stretches and exercise below will assist with the mobility needed for elbow injury
prevention:
Wrist extensor stretch
Lift arm in front of chest palm down
Take other hand and gently press hand down bending at wrist
Wrist flexor stretch
Lift arm in front of chest, palm up
Take other hand and gently press hand down bending at wrist
Press-Up Plus
Start at top of push-up position
Keep elbows straight while squeezing shoulder blades together
Push shoulder blades apart rounding the upper back
Knee Pain
A
2011 study on 504 individuals over the age of 50 revealed that 46.2% reported
having knee pain.2 In a golf swing, a lack of hip and/or trunk
rotation, pelvic stability and “over-swinging” can result in injuries to the
knee — most commonly, a meniscus tear. Formerly known as “tearing your
cartilage,” a meniscus tear occurs when the body is rotated over a bent knee
over a planted foot. The risk of injury increases as our trunk and hip rotation
decreases, compensating by having our lead knee bend in during the backswing
and bend out and rotate forcefully during our downswing and follow-through.
Force can be taken off the knee by improving our hip and trunk rotation, core
stability and increasing our gluteal strength.
If you
are experiencing knee pain or are looking to improve your rotation, core stability
and gluteal strength, check out the exercises below:
Hip abduction
Lay on side
Straighten top leg, bend bottom leg
Lift top leg
Keep toes pointed down towards ground
Book openers
Lay on side, knees stacked and bent
Stack arms in front of face
Slowly open top arm towards sky, following hand with eyes
Rotate chest open
Lateral step downs
Stand on box or step with one foot
Keep weight through heel of standing leg as you tap other heel onto ground
As the knee bends make sure to keep knee in line with middle toes
Hamstring stretch
Lay on back
Lift one leg towards face using strap or towel as assistance
Try to keep knee straight of lifted leg
Hold for 30-60 seconds
1. McHardy
AJ, Pollard HP, Luo K. Golf-related lower back injuries: an epidemiological
survey. J Chiropr Med. 2007;6(1):20-26.
doi:10.1016/j.jcme.2007.02.010
2. Nguyen US, Zhang Y, Zhu Y, Niu J, Zhang B, Felson DT. Increasing prevalence of knee pain and symptomatic knee osteoarthritis: survey and cohort data. Ann Intern Med. 2011;155(11):725-732.
Post written by FFC Contributor and NovaCare Gold Coast Physical Therapist Casey Gray.
Casey Gray is a physical therapist at NovaCare Rehabilitation inside FFC Gold Coast. He enjoys using his outgoing personality and positive attitude to optimize treatment of the entire individual. Casey recently graduated with his doctorate of physical therapy from University of Saint Mary, located outside of Kansas City, Kansas. Casey enjoys playing and watching sports like basketball, football, baseball, and golf.
https://ffc.com/wp-content/uploads/2020/07/Calling-All-Golfers.jpg14402280Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2020-07-07 13:09:382020-07-07 13:09:38Calling All Golfers: Try These Exercises To Prevent Or Treat Aches And Pains
Technology has brought many wonderful things to our fingertips. However,
an undue side effect of all this technology and constant connectivity is a
condition a very large percentage of people suffer from known as “tech neck.”
In this day and age, so many suffer unnecessary neck pain and headaches due to
poor posture when using a computer, tablet or smartphone.
If you find yourself rubbing your neck, dealing with headaches or
feel frequent tension around your neck and shoulders throughout the workday, your
technology-using habits are likely a contributing factor. There are several
muscles around the back of your head and neck down to the shoulders — some are
bigger and some smaller — but any number of these can cause intense pain.
When we tilt our head forward, for example when using a
smartphone, the amount of pressure on these muscles multiplies tremendously. When
you sit up straight, the weight of your head is 10-12 pounds. When you slouch
and your head drops forward, the weight of your head can feel more like as much
as 50-60 pounds to your neck muscles, depending upon how far forward you
slouch. Imagine your muscles supporting as much as five times more weight for
several hours each day, and it’s not hard to understand why they’re hurting!
If you’re suffering from tech neck, the good news is that it’s
often reversible and very treatable. Here are five strengthening and stretching
exercises you can perform to combat this condition:
Chin Retraction
You might often find yourself sitting slouched forward with your head well in front of your shoulders. This is the starting position for retracting your head.
Pull your chin straight backward while looking directly forward. You should feel a “double-chin” forming under your jaw. Repeat 10 times forward/backward once every hour or two while working.
This can be performed while sitting at your work space and should be performed daily when working.
Trap Stretch
Everybody who works on a computer will develop tension in the upper trapezius muscles. This easy stretch can be performed at your desk any time, and you only need 20-30 seconds to help release tension on one side of your neck. If you want to stretch the right side, place your right hand on your waist or lower back, tilt your head to the left while looking back to the right. Place you left hand on top of your head and gently pull toward the left until you feel a comfortable stretch. You can hold as much as 20-60 seconds and repeat for the other side.
This can be performed while sitting at your work space and should be performed daily when working.
Thoracic Extension
Lean forward in your chair as if you’re smashing a pillow between your belly and thighs. Place your hands with fingers crossed behind your head.
Now reach your elbows toward the ceiling while you make sure to keep your belly close to your thighs, causing only your upper back to straighten. This reverses the forward bend and slouchy posture so many assume throughout the workday.
This can be performed while sitting at your work space and should be performed daily when working.
Prone Retraction
Lie face down on the floor with your arms at your side, hands near the hips.
Keep your neck straight (do not look upward) and simultaneously lift your chin, arms, and knees off the ground. Hold the position for 2-3 seconds and release to the floor. Repeat 10 times, 3 sets of 10 repetitions is best.
This exercise should be performed 2-3 days each week to promote strengthening of the muscles across the back of your neck, shoulders, and torso.
Prone Scaption
Lie face down on the floor with your arms reaching upward and slightly outward from your head.
Keep your neck straight and simultaneously lift your chin, arms, and knees off the ground. Hold the position for 2-3 seconds and release to the floor. Repeat 10 times, 3 sets of 10 repetitions is best.
This exercise emphasizes the lower trapezius muscle between your shoulder blades due to the overhead arm position.
This exercise should be performed 2-3 days each week to promote strengthening of the muscles across the back of your neck, shoulders, and torso.
BONUS info nugget: Sit up straight! It’s not that complicated but often forgotten that we need to maintain good posture when working on our computers or viewing our phones/tablets. Be sure your computer screen is elevated, at eye level is ideal. If you’re working on a laptop, this is less than ideal, but do your best to comfortably elevate the computer and you’ll have to direct your gaze downward while you keep an upright posture. If you’re on a phone/tablet, you’ll simply need to make a better effort to hold the device higher in front of your face.
Post written by FFC Contributor and NovaCare West Loop Clinical Manager Joe Zucco.
Joe Zucco graduated from the University of Missouri with a Master of Physical Therapy degree in 2002. He later completed a post-graduate residency program in physical therapy and earned his doctorate and fellowship credentials. He has lived and worked in Chicagoland since 2010 and has been clinic manager of the NovaCare West Loop location since 2016. He has undergone Graston training and also utilizes massage and release techniques. He is also experienced in Dry Needling which he also uses regularly in clinical treatments. Joe’s other manual therapy skills include joint mobilization and manipulation.
When I moved from sleepy rural Arizona to bustling Chicago, I went from being an underemployed homebody to working multiple gig-based jobs on top of social outings, hobbies, and family commitments. Even my at-the-time stringent yoga schedule wasn’t enough to save me from mental exhaustion. After a particularly overscheduled week, I woke up feeling like I’d been flattened by the mental equivalent of a Mack truck. Needless to say, my focus that day was terrible, which is a real liability in my line of work as a massage therapist.
Americans often view the “mental health day” with suspicion—short of being physically incapable of coming in, why would we skip work? But this very view is something of a false dichotomy. Relaxation is critical to our mental and even physical performance; it gives our brains time to refocus, our emotions a chance to calm down and our whole selves an opportunity to slow down and re-integrate.
Unfortunately, like all of us, when I get busy I have a tendency to drop those “nonproductive” moments first—and I often pay the price. I’ve therefore been undertaking a journey of figuring out how to take care of myself, and I’d like to share some of the tricks I’ve discovered along the way.
Give yourself permission to have the day
I’ve found this to be the single most important ingredient for a successful mental health day. It’s incredibly easy to get caught up in a spiral of shame and depression; I start thinking about how I could push through if I really tried, I’m just being lazy—I’m sure you know the drill.
This is what I remind myself: by definition, my mental state is difficult to directly diagnose because I have no frame of reference. Therefore, I have to be aware of indirect evidence—my mind refusing to focus, my body growing more and more tense, my emotional control wearing thin. So when I have (or make) the luxury of time off, I need to take that time off. Yes, things need to be done—things always need to be done, and they’ll be there for us to tackle tomorrow. This time is to recharge.
I’m constantly reminding my clients that relaxation isn’t something that magically happens when we’re not doing anything else. Like Pilates or weight lifting, it’s a physical and mental skill that requires practice, and I, like many of us, am woefully out of practice.
So I talked to a professional busy person about relaxing! My friend, Helen Lee, is an artist, dancer and yoga teacher of 13 years and is even busier than I am. She tells me that her key to relaxation is to be present in her body: “When I’m in my bed, I’ve been doing a little body scan. I’ll put one hand on the top of my head and run the other one down my body, going through all the chakras. Or I’ll do a little supine twist—basically it could be anything where I’m spending the time to unravel.”
Aim to accomplish one or two small tasks
My friend, Brittany Vogel, one of the most dedicated runners I know, tells me she used to think that “rest” meant “zone out in front of Netflix,” but she’s discovered there are limits to that strategy. “I think it needs to be a mix,” she said when I asked her about her secret for a successful mental health day. “I want to relax and enjoy some time to turn my brain off, but I know I won’t feel well if I don’t do anything. So I always try to get out and go for a walk or something like that, too.”
I’ve found this to be true for myself—I need rest sometimes, but my brain likes to feel accomplished. Personally, I’ve found that some of the biggest drains on our energy are incomplete tasks—especially the mindless little things that I should be able to address quickly but keep getting pushed to the bottom of my priority list. That basket of laundry that’s been sitting for a week? That shelf that needs fixing? Voila! Finish those and instant energy boost.
Do something that sparks joy—for the joy of it
Not to get all Marie Kondo on you, but for how much I love my career and family life, there’s only so much I can fit in the day, and when I get overscheduled, it’s so easy for even things I like to become drained of their joy.
So what better way to spend a day devoted to recharging than to do something we genuinely love, with no expectation or deadline attached? Maybe there’s a favorite cafe you used to visit or a hobby you’ve dropped. I really love reaching out to reconnect with a friend I haven’t seen in a while. But the key is to take the time to enjoy it—luxuriate in the lack of endgame! When there’s no deadlines involved, it becomes much easier for us to appreciate the moment.
Keep yourself on a sustainable schedule for the future
I think of stress as similar to germs. Some stress is important to keep me motivated, but it’s just as important to practice good mental hygiene. One of my favorite tricks is to set a small but clearly defined boundary; for instance, I’ll set the timer on my watch for a couple of minutes and challenge myself to just focus on my breath. Then, if my brain tries running around in anxiety circles again, I can say, “No, we can do that in a few minutes.” Often that helps me put down the mental load for a bit.
My friend Helen that I mentioned earlier in the article likes to make use of transitory moments: “In the morning, I’ll try to not grab my phone immediately. I’ll try to do a little supine twist again, or a body scan, or just breathe, take five breaths. When I’m commuting—I don’t have a car, so I’m on the bus or a train or walking—I’ll start to breathe calmly while I’m transitioning from place to place. It’s really just about taking the moments in your daily life and finding time to take a pause or some stillness.”
Ultimately, stress will always be a part of our lives—even when things seem to be humming along nicely, life loves to throw us a curveball. The more we practice stepping back, whether through a yoga class, a massage, a run or just a moment’s meditation—the healthier we all will be.
Post written by FFC Contributor Ambrosia Rose.
Ambrosia Rose has practiced massage therapy for five years and can be found at FFC Boystown. To schedule an appointment with Ambrosia, please email arose@ffc.com.
https://ffc.com/wp-content/uploads/2020/02/millennial-girl-relaxing-at-home-on-couch-KGK63YC.jpg10101440Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2020-03-27 08:00:412020-03-27 08:00:41How To Make The Most Of A Mental Health Day
When someone says the word “muscle” to you, what do you think of? Perhaps the pecs or the calves come to mind, but if someone were to ask you to flex your muscles, your go-to muscle would be biceps brachii. Maybe that’s because it is a very visible muscle or because we’ve all seen what happens when Popeye eats his spinach, but for some reason, biceps brachii is the one we all think of when we think of when it’s time to flex our muscles.
Here’s the thing though — we don’t really need our biceps.
Biceps brachii performs three actions: it can flex the shoulder, it can flex the elbow and it can supinate the forearm (turn your palm upwards). Well, we’ve got three other muscles that can flex the shoulder (pectoralis major, anterior deltoid, coracobrachialis). We’ve got two other powerful elbow flexors (brachialis and brachioradialis). And we have a muscle to supinate that’s actually named supinator. So what do we need biceps for, anyway?
Your biceps connect your torso to your forearm by originating on your scapula (at the supraglenoid tubercle and the coracoid process) and inserts just past your elbow on your forearm (at the radial tuberosity and the bicipital aponeurosis). This means that if you’re transferring force from your torso to your forearm, say like when you’re throwing a baseball, the biceps play a key role in doing so.
So, biceps are good for something, but it’s not a perfect muscle. Since biceps brachii is multiarticular (crosses two or more joints), it is susceptible to insufficiencies. It can become actively insufficient when it tries to perform all its actions at the same time. Imagine lifting a heavy weight by both flexing your elbow and your shoulder, versus just flexing your elbow. Basically the muscle becomes weaker when it tries to do too much.
One of the biggest issues with biceps is its susceptibility for tendonitis. Tendonitis, quite simply, is inflammation of a tendon. Tendonitis can be caused by trauma, or it can be secondary to other pathologies (like arthritis), but most often it is caused by overuse (ie too many repeated overhead motions). Athletes like baseball players, tennis players and swimmers are all common recipients of bicipital tendonitis, as well as non-athletes who slump forward too much, which causes biceps to become overworked every time the shoulder is flexed.
Massage can greatly help with bicipital tendonitis. Of course, initially, we treat this injury with ice and rest and let the body heal itself. In the later subacute stages of injury (about three weeks in), we can start massaging the muscle to help the healing process. Massage helps release tension in the biceps, thereby lessening the tug of the muscle on its inflamed tendon, as well as cross-fiber frictioning to the tendon itself. This brings extra blood flow to the area, stimulating the healing process and making it so the body lays down a nice, mobile bit of scar tissue that won’t limit your range of motion once healing is complete.
After massage, you can perform some stretches to the muscle and tendon at home to allow the muscle fibers to lengthen, contract and reset the muscle length. If you are still experiencing pain, you can follow this with an ice massage, twice a week for about four weeks. An ice massage helps control the localized inflammation that is naturally created with everyday friction. If there is no improvement after four weeks, it may be time to visit the doctor.
If you are experiencing bicipital tendonitis, reach out to Jason at jvongerichten@ffc.com to book a massage at FFC Oak Park and begin healing.
Post written by FFC Contributor Jason VonGerichten
https://ffc.com/wp-content/uploads/2020/02/man-doing-biceps-curl-2Q7D5TJ.jpg9601440Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2020-03-12 08:00:382020-03-12 08:00:38Biceps Brachii: A Misunderstood Muscle & How Massage Can Help
Ah, the mysteries of getting older. While I think the process has a lot of perks, the gradual increase of aches and pains is definitely notone of them. Luckily, the growing trend of self-care has proven to be a great motivator in paying more attention to proper stretching, posture, muscle tension, flexibility, exercise, sleep and other factors.
Muscle tension, in particular, has become a big part of my focus as it relates to exercise and injury prevention. I have been paying more attention than ever before to what my body is telling me and actually seeking out semi-regular massage. I decided to do a Q&A with FFC massage therapist Tony Ryan, who focuses specifically on massage as it relates to muscular function. We discussed how massage helps with injury prevention and pain management (lookin’ at you, low back pain) and some takeaways that can help you feel better too.
So Tony, can you tell us a little bit about yourself and your background?
I’m a licensed massage therapist and am board-certified through the National Certification Board for Therapeutic Massage and Bodywork. I’ve been in the industry for a little over six years, and I focus mostly on anatomy, muscular function and making sure the body is in alignment with itself. A lot of times we tend to favor our dominant side until that gets hurt, then it tends to flip to the non-dominant side until that gets hurt. Everything works better if it’s in alignment. So the main goal is homeostasis through therapeutic work.
In your perspective, why do you think people might consider massage to be a frivolous expense or something to be saved for a special occasion?
It’s very much a Western mindset – massage being a luxury. I think it stems a little bit from societal norms and the medical industry – especially the societal issue of people not giving themselves enough care. We take care of our bodies probably the least of anything that we have in our lives. We get beat up constantly. And the rest of the world understands that if your body feels better, you’re going to be more efficient and productive. Whereas here in America, we try to put our heads down, barrel through and think that pain is okay and fine and normal, but it’s really not.
You’d mentioned the medical industry – can you elaborate?
People just want a pill that will cure them, but that won’t actually fix the problem. Whereas massage is work – it’s putting work into your body, and it’s work on your time outside of the massage room taking care of yourself as well. It’s a process, and that’s probably another deterrent for it. We want things now; we want to feel better now, nowadays. But that’s generally just not how the body works.
So talking a little bit about how massage does help – can you explain a little bit about how massage helps with injury prevention and neck/back pain, headaches, etc.?
Every single day we deal with stress. It’s unavoidable. Life is thrown at us – work, transportation – all of these things tend to hit certain areas of the body. The repetitive motions involved in our daily lives cause a lot of muscular tension. Once the muscles tighten into that contracted state, they start pulling the bones out of whack, which starts affecting the nerves, and then it all just goes downhill from there, and it becomes a lot more work to get it all back in place. So for instance, let’s say you’re leaning over a computer – it’s hitting that low back every single day. It’s going to start tensing up all those muscles, which pulls the hips out of whack, and once your hips are out of whack – that’s the foundation for the rest of your body, so everything starts falling out of whack.
This is what we put ourselves through every day. Massage helps us fight against that – in the low back, it helps ease up those muscles, makes sure the hips are in line, helps you see if one side is hitting worse than the other. Massage will help prevent the hips from pulling the bones out of whack and as a result, all of the other systems.
Okay, so that’s a little bit about preventative – what about injuries once you already have them?
Massage is definitely beneficial. It gets a bit trickier once there is an injury involved, and it depends on how long that injury has progressed. It might take a little more than a massage – massage is great when it comes to soft tissue, but obviously that’s only a small part of our bodies. Sometimes you might have to consider chiropractic methods or exercise. But at least we’re loosening up those muscles of the affected areas, helping the small supportive muscles play a larger role in that joint or muscle that is affected.
So when you are working with clients, what is the number-one ailment you encounter?
It does vary by person, but I would say a majority of my clients have neck and shoulder issues. Specifically shoulders that are rounded forward, which comes from the computer and desk work that most people do nowadays.
So in your mind, how often do you think people should get massages? Maybe a range – from most ideal frequency to the bare minimum?
It depends how much work is needed right off the bat. Generally to get a head start on things, I recommend people go every 2-3 weeks, but just for the first couple of times. My thought is that if I’m doing my job right, ideally you’re going to be coming in a little bit less. The massage will stick for longer, and we’ll be dealing with fewer issues in general. One massage a month is a good consistency that helps us stay ahead of the stress we deal with in a month. As I was saying before, that stress is unavoidable.
At a bare minimum, I would say quarterly, at least, so you can get those mental checks in: the awareness that you’re rounding your shoulders, or your one hip is off; you might be using your one leg too much – at least you can keep that in the back of your mind outside the massage room. You may not realize your body is out of whack; your brain is really good at turning off pain signals so that it’s not in pain all day. But pain is important because it tells us we need to get something fixed.
Wrapping up, do you have any other tips for injury recovery, prevention or maintenance you think could be a good takeaway?
The biggest thing is really listening to your body. Being body-aware is really, really important for injury prevention, especially with people who exercise. They might be doing an exercise and they’ll feel pain and say, ‘oh, that’s just me working out’ and push through and finish the set. But like I said, that pain is important because it’s your brain telling you, ‘hey, something is messed up right now’.
Stretching is a big one – at least a morning stretch to get your warmed up for the day, and a nightly stretch to ease away some of that stress from the day, before being stagnant for 6-8 hours while you’re sleeping and have that pain lock itself in there.
And finally, drink more water. That’s my biggest tip, always, to everyone. It might be hard to get used to at first, but your body does acclimate after a certain amount of time. To make sure you’re getting enough, I recommend getting a big water bottle (a half-gallon is a pretty good size) and then mark lines on it with times of the day when you should be finished. You can always play catch up if you need to, but it makes it a lot easier. It’s less taxing to think about it in time slots instead of certain numbers of glasses of water.
About Tony
Have low back or neck pain, curious about injury prevention or want to book an appointment? Email Tony at aryan@ffc.com to set up an appointment at FFC West Loop today.
https://ffc.com/wp-content/uploads/2020/01/mature-entrepreneur-suffering-from-neck-pain-G4YJNP9.jpg9611440Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2020-02-20 08:00:302020-02-20 08:00:30Q&A with Massage Therapist Tony Ryan
“Finding a hairstylist takes time! It’s like dating, except you have to wear the results on your head.”
That was one of the first things my hairdresser said to me when we met. Still new to Chicago, I had spent six months looking for someone with increasing frustration and even guilt. Was I just being picky? Was I wasting time? After all, nobody had given me a bad haircut; it was the experiences that had been mediocre (or, in the case of the angry-looking woman who answered my conversational sallies with monosyllables while scraping at my neck with a straight razor for an hour, awkward and mildly disquieting).
So I found myself sitting in yet another hair stylist’s chair, wondering if I should just give up on trying to find someone, when I found the perfect match. Lots of people can cut hair, but having someone who listened and understood and responded to what I was saying with wit and humor made getting a haircut go from a chore to a delight that I look forward to every month.
We often feel awkward asking for things from our service providers; we don’t want to seem greedy or ungrateful. With massage, especially, it can be tricky—many therapists are quite knowledgeable, which can be intimidating. And besides, isn’t the whole point of booking a massage to relax and let them take care of things? But after going to the trouble of booking your appointment, getting to the spa, undressing and mentally preparing to have a stranger touch you, the last thing you want is a mediocre massage.
While not every therapist will end up being a match for your needs, there are some things you can do to increase the chances of a successful session:
Align Expectations
As with any relationship, massages are most effective when everyone’s working toward the same goal. Talk to your therapist about what you’re hoping to achieve with the session—is there a particular muscle that’s tight and needs release? Is that knot behind your shoulder blade killing you? Have you just had a crazy week and really need to relax? Tell us! We want to help you.
A good therapist should have some questions for you, but there’s no reason you can’t ask them questions, too. Remember, “massage” encompasses a huge range of techniques and modalities, so if you haven’t seen the therapist before, ask about their style and what to expect, as well as how they intend to address the issues you’ve brought up. Treatment plans almost always work better when they’re collaborative.
It can be a little intimidating, talking to a therapist, especially one who’s been practicing for a while. Keep in mind that while they know a lot about bodies, you know the most about what it’s like to live in your body. Don’t be afraid to ask for what you want, whether it’s more focus in one area, less pressure on a particular spot or even something seemingly silly like a change in the music or lighting. We want you to have the best opportunity possible to relax into the work and that means making you comfortable.
Build Rapport
Massage therapy is a very personal service that requires vulnerability and trust. In medicine, people who like and trust their care providers have better outcomes than people who don’t; the same is true for massage. You don’t have to tell us your life story, but feel free to open up a little bit if there’s something you want to get off of your chest—most of us are excellent listeners, and we’re covered under the same code of confidentiality as healthcare providers. Nothing you say will leave the room.
Allow space for other modes of communication
All of the above having been said, keep in mind that words aren’t the only channel through which you’re communicating with your therapist. Your body will also tell them (and you!) a lot about what it needs. Once you’ve talked about your treatment goals (and maybe that frustrating experience you had at work yesterday), consider taking a mental step back. Relax and bring your focus to the sensations your body is experiencing.
Boundaries are difficult, but they’re also the foundation of trust. Therapists can get caught up in their egos like anyone else, and they may think they’re helping when the opposite is true. If your therapist insists on using a technique that doesn’t feel helpful in your body, or ignores your requests or makes you physically or emotionally uncomfortable, stop the session and articulate that boundary. There are multiple ways to reach any treatment outcome; no technique is so unique or effective that it should be practiced on an unwilling client.
Even if the session is fine, it’s also perfectly possible that a therapist simply isn’t a match for you—whether due to their style, or their specialty or simply their personality not meshing with yours. There’s no reason to feel guilty about hunting for a different one! It may take a few tries, but it’s well worth finding a person you like and connect with, who makes you feel great and whose sessions you look forward to all month.
After all, it’s been six years and I still see my hairdresser.
Post written by FFC Contributor Ambrosia Rose.
Ambrosia Rose has practiced massage therapy for five years and can be found at FFC Boystown. To schedule an appointment with Ambrosia, please email arose@ffc.com.
https://ffc.com/wp-content/uploads/2020/01/How-To-Communicate-With-Your-Massage-Therapist-copy.png14002280Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2020-01-02 08:00:152020-01-02 08:00:15How to Communicate Your Needs to Your Massage Therapist
Stuffy nose, splitting headache and trouble sleeping. Sinus congestion can drain your energy levels for weeks. Did you know that massage therapy can provide relief for sinus congestion, pressure and headaches? Read on to learn how massage can promote drainage and alleviate pressure in your sinuses.
How Your Sinuses Become Inflamed
Your sinuses consist of eight hollow spaces in the bones
of the forehead, cheeks and temples. Healthy, open sinuses are lined with
sticky mucus to ensure that air going into the lungs is moist, warm and free
from dust, dirt and pollutants. Without these filters, lungs, kidneys and blood
can become permeated with toxins.
With sinus congestion, sinusitis or sinus infection, the
linings become inflamed. The tissues become full of mucus and drainage is
blocked. Increased pressure causes pain, swelling around the eyes, clogged
nasal passages, chills, fever, dizziness and loss of appetite. If these tissues
do not drain properly, an infection can ensue, causing further pain and
discomfort. While antibiotics will remove the infection from the tissues, they
do not promote adequate drainage of the blocked sinuses, which is why some
people suffer from chronic sinus infections.
During a sinus and headache treatment, your massage
therapist will use proven massage techniques on the head, neck and upper chest
to promote drainage. In addition, he or she may use gentle craniosacral techniques
and acupressure points to help break up sinus congestion and promote drainage
of the sinuses.
Sinus
and headache treatments can be done in 30 minutes. Consider adding on 30
minutes to your regularly scheduled massage therapy to relieve your symptoms.
Tension headaches, migraines and sinus pain have similar treatments, but with
modifications for the specific symptoms and causes.
Most clients notice decreased
congestion within 15 minutes of having a sinus treatment, and for
chronic sinusitis sufferers, regular sinus treatments can help reduce the
frequency of infection or even eliminate them completely.
A massage therapist could potentially be your greatest ally in your battle against sinusitis.
Post written by FFC Contributor Sam Margaret Wolf.
Sam Margaret Wolf, LMT, CST, is a Board Certified Massage Therapist at FFC Park Ridge. To schedule an appointment with Sam, please email mwolf@ffc.com.
https://ffc.com/wp-content/uploads/2019/11/Woman-getting-head-massage.png10001440Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2019-11-27 08:02:522019-11-27 08:02:52Feeling Congested? Learn How Massage Therapy Can Help
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