Big enough to be fun, but small enough to stay focused. Small Group Training is an affordable, fun way for you to take advantage of our personal trainers’ expertise at a lower financial investment – all while keeping the fun and competitiveness of a group setting.

Contact our Fitness Director at epeterka@ffc.com for more information, schedules and times.

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

3 pack of 60 minute massages for $305

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

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

3 pack of FFC Facials for $280

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

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

3 pack of No Chip Manicures for $125

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

  • Water
  • Sparkling water
  • Unsweetened tea
  • Black coffee

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

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

Sources:
Stanford
Live Science
Healthline
Reuters
Healthline

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

  • Physical therapists are trained diagnosticians. You do not need a physician’s referral to start physical therapy with our clinical experts…visit us today!
  • Physical therapists treat balance disorders. Avoid slips and falls with a balance test and put aside fears, improve strength and coordination and lessen symptoms.
  • Physical therapists treat neck pain and headaches, too. Don’t let holiday stress get the best of you, physical therapists can often stop headaches before they start.
  • If you are experiencing any of these issues or have sustained a recent injury, please see one of our clinicians for a complimentary injury screen and experience the power of physical therapy!

Injury Screen Times:

  • FFC Boystown: December 17, 4 – 6 PM
  • FFC East Lakeview: December 9, 3 – 4 PM
  • FFC Elmhurst: Walk-ins Welcome
  • FFC Lincoln Park: December 12, 4 – 5 PM
  • FFC Oak Park: Walk-ins Welcome
  • FFC Park Ridge: December 4, 7:30 – 9:30 AM; December 11, 5 – 7 PM; December 18, 4 – 6 PM
  • FFC South Loop: December 11, 6:30 – 8:30 PM
  • FFC Union Station: December 18, 11:30 AM – 1:00 PM
  • FFC West Loop: December 10, 4:15 – 5:00 PM

‘Tis the season to burn those calories! Join group exercise instructor Austin Head for a winter wonderland themed spin class with DJ music and more! Class will be held on Monday, December 16 at 6 PM and is free for members.

Looking to add more veggies into your diet? Keep an eye out for our new Plant Based Bowl, rich in protein and flavor, coming to the menu in December!

Plus, join us all month long for $8 beers and cocktails from our new holiday drink menu:

Mistletoe Martini
Tito’s Vodka, Cranberry, Mint and Cranberry Juice

Boozy Peppermint Hot Chocolate
Peppermint-infused Tito’s Vodka, Hot Chocolate and Whipped Cream

Moscow Reindeer Cocktail
Peppermint-infused Tito’s Vodka, Mint, Ginger Beer and Lime Juice

FFC West Loop will be closed from 7 AM – 1 PM on Saturday, November 9 due to maintenance at Presidential Towers. The club will re-open at 1 PM. Please be aware that nearby streets, parking and other businesses will be affected during these hours as well. In the event of poor weather, the alternative date is Sunday, November 10, at the same time. We will continue to update members as the date gets closer. Questions can be directed to Ryan at roswald@ffc.com.

Looking to squeeze in a great workout during lunch but don’t have much time? FFC has the solution for you! Our 30-minute burn is designed to get your heart rate elevated and body pumped in the most efficient way possible. Using endurance training intervals via the rowing and ski ergs and the power of bodyweight and weighted circuits, you will achieve your fitness goals in no time! Based on the scientific principles of work-to-rest ratios, we will strengthen your core, tone your arms and legs and increase your physical endurance. Millions of people have started to incorporate interval training to great success, and FFC wants to take these workouts to the next level. Join the latest craze and start burning today! Contact Matt Lamore (mlamore@ffc.com) for more information.

Join our trainers as they lead you through a military-style boot camp workout with 100% of the proceeds donated to a local veterans charity. All are welcome to attend. Cost to attend is $15. Contact Beth Peterka (epeterka@ffc.com) for more information and to reserve your spot.

Special Eyebrow Event – November 4 from 5 – 7 PM

Join our estheticians for our special eyebrow event including waxing, tinting, and shaping. Please RSVP to Kathryn Mcginnis (kmcginnis@ffc.com) for more information and to reserve your spot!

Thank You, Veterans – November 11

Bring in your veteran’s ID card or DD214 to the Spa at West Loop and receive $25 off any spa service.