Tag Archive for: Gold Coast

Why I Work With a Personal Trainer

Every one of us has different motivations for hitting the gym. Whether we want to be in better shape, improve our health or optimize our strength and speed, there are many ways to go about reaching our goals. Some may choose to work out on their own, join a group fitness class or follow an online workout guide, while others may hire a fitness professional to create a customized exercise program for them. In my case, I chose to hire a personal trainer to get me in the best shape of my life.

My journey started at the beginning of January. I know, very cliché – new year, new me. I wanted a change, and not just a physical change, but a complete transformation physically, mentally and emotionally. I was already hitting the gym on a regular basis, but I needed someone to hold me accountable and push me beyond my limits. I reached out to a personal trainer that I knew had helped get his clients get results. I thought to myself: what do I have to lose?

Related: Common misconceptions about personal trainers

The first step with my personal trainer was an introductory phone call followed by an email questionnaire. After I answered the questionnaire, my trainer called me to really dig into why I wanted to make this change for myself. I had just moved across the country after a break up, and I needed help getting in a better head space to work on myself. I wanted to prove to myself that I could commit to this next chapter in my fitness journey, and I needed the accountability partner that a personal trainer can provide.

The hard work began with making sure I was set up for success in regards to nutrition. After we were comfortable with my nutrition, we tackled exercise. My programming incorporated early morning cardio sessions and evening lifting sessions where I was able to work off the stress of the work day. My programs were emailed to me on a weekly basis, and I was always excited to see what each week would bring because I could feel the changes taking place. At first, I wasn’t sure I could follow through with the program, but I had to keep in mind why I signed up with my trainer in the first place. Knowing that I could reach out to my trainer at any point for motivation was the best feeling because I knew I wasn’t alone in this journey.

After a few months, my friends started to notice the changes in my physique, which boosted my confidence and motivated me to work even harder knowing that other people were also seeing my results. At the end of the day, it was all about being consistent with my nutrition, cardio and weight lifting, and I could see all the hard work paying off.

Related: Read some of our members’ amazing transformation stories

One day, my personal trainer did a side-by side photo comparison from when I started training with him to present day. I couldn’t believe it – my waist was smaller and my back and shoulders were broader. With my permission, he posted this comparison on his Instagram and the feedback we got was incredible. We were both very proud of what I was able to achieve with his coaching.

With all the progress I had made and all the confidence I had gained, I had a new zest for life and decided to become a personal trainer myself. After nearly a year of working with my personal trainer and seeing my own progress, I was able to perform better at work and help my own clients reach their desired results. It feels amazing to see how they have changed since the day we first met. It is so rewarding to make such a positive impact in their lives, just like my personal trainer has in my life. I love coaching people to live healthier lives and seeing the confidence and discipline they gain.

The most common question I get asked is, “You’re a personal trainer, so why do you have a personal trainer?” My response is this: everyone can benefit from having a personal trainer.  Whether you need someone to keep you accountable or someone to push you past your limits, a personal trainer can help you achieve better results. Great athletes didn’t get to where they are now without someone holding them accountable, pushing them, believing in them, and knowing they can do better. So I ask you, what is the reason you are going to hire a personal trainer? What changes do you want to make in your lifestyle? What great results will you achieve with the help of a personal trainer?

Post written by FFC Gold Coast personal trainer Marc Zavala.

Marc is a personal trainer at FFC Gold Coast who is passionate about fitness and helping people go beyond their goals. He believes exercising, building healthy eating habits and having fun are important for overall well-being. He specializes in body transformations, form correction and coaching healthy behaviors to achieve and maintain a healthy way of life. Marc has 7 years of personal training and nutrition coaching under his belt. Contact Marc by email (mzavala@ffc.com) to schedule a complimentary consultation today.

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Sugar Cravings – Causes & What They Might Mean

FFC Gold Coast Registered Dietitian Chelsea Rice shares information on sugar cravings, their causes and what they might mean (oh yeah – and how to combat them). Read on!

Do you crave sugar after every meal? First thing in the morning? Mid-day to help you through your afternoon work slump? Well, you are not alone. Sugar cravings are highly common and, in this sugar filled world, it is very easy to reach for quick, easy, sugary snack such as a granola bars, chocolate, cookies, etc. Consuming foods with added sugar on a daily basis can make you feel out of control and defeated. You get a strong urge for something sweet and feel as though nothing can help overcome it other than giving in.

Many people ask, “what can I do to stop sugar cravings?”. Before answering that, have you ever thought about the “why” behind a sugar craving? Let’s dig a little deeper into a few possibilities for what may be driving those cravings so you can begin to feel more in control of them when they occur and improve your nutrition.

Possible Sugar Cravings Causes

Lack of sleep.

Lack of adequate sleep can make your body feel depleted, which leads us to feel like we need something to help increase our energy. Most people use sugar as a way to feel that “boost”. However, that boost of energy from a sugary food or beverage is very short lived by sending your blood sugar levels soaring, then quickly crashing, which can lead to more fatigue.

Instead of making a trip to the vending machine or snack area of the office, take a 15-minute walk and sip on an unsweetened green tea. This will help you feel energized without crashing again a few hours later!

Imbalanced gut bacteria.

A diet high in processed foods and added sugars can decrease the amount of “good” bacteria and increase the “bad” bacteria in your gut. This imbalance can actually increase sugar cravings, which can then damage your gut further. It is a vicious cycle! The sugar-loving “bad” bacteria actually may increase your sugar cravings by changing your taste receptors, releasing hormones that make you feel good, and affect appetite by making you feel hungry when you aren’t.

Introducing probiotic (live bacteria and yeasts) and prebiotic (types of dietary fiber that feed the friendly bacteria in your gut) foods into your diet can promote healthier bacteria and level out the imbalance. Sipping on a smoothie made with Kefir (probiotic) and unripe green banana (prebiotic) is an example of a good breakfast/snack to help heal your gut. 

Related: need some yummy low-sugar ideas for breakfast or snacks? Check out this post!

Magnesium deficiency.

A sugar craving in the form of chocolate could signal lack of magnesium in the diet or a magnesium deficiency. If you feel stressed, tired, or irritable, chocolate may seem like the best answer. However, it could actually be your body asking for more magnesium instead. In chocolate, cacao is the rich source of magnesium, but the sugar in the chocolate could turn into a potential problem with causing insulin spikes and future cravings. Instead of always relying on chocolate, try to reach for other lower-sugar alternatives that are high in magnesium including nuts, seeds, beans, and dark leafy greens.

You didn’t eat enough.

When you don’t eat enough calories or balanced macronutrients (carbs, protein, and fat), your body starts looking for fast fuel as a way to catch up. For most people, this quick fix that your body is looking for is acknowledged as a sugar craving. When your body is lacking intake of fiber, healthy fats, or lean proteins, you won’t feel full. Try to have a fiber, fat, and protein rich snack instead, such as an apple with peanut butter, to help you feel satisfied and craving free.

Related: how to have a better relationship with food & make healthier habits.

You created a bad habit.

Some people bite their fingernails. Some people chew food with their mouth open. And others, well, their bad habit is eating a chocolate bar daily at 3 PM. When something becomes a daily habit, you have to ask yourself: Do you even realize you are doing it? Are you truly craving what you are eating or eating it because it is a part of your routine? Do you really want to be doing it?

Breaking a habit is hard work. But with the right mindset and support it’s easier to change the habit in the long run. I recommend starting with one small change at a time. Instead of cutting cold turkey, maybe work towards decreasing the portion size first, then spreading out the habit. For example, if you eat a chocolate bar daily, work towards eating only ½ a chocolate bar daily. Once you have accomplished that work towards eating ½ a chocolate bar every other day. Slowly wean off the habit until you’ve created a new healthy habit.

When it comes to sugar cravings causes, there are a ton of different reasons. While this information is meant to help steer you in the right direction, it’s always a good idea to consult your healthcare provider if you have any additional questions.

Post written by FFC Gold Coast Registered Dietitian Chelsea Rice.

FFC nutrition Chicago - consultation with a nutritionist
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Member Stories: An Interview with Long-Time FFC Member Dr. Gordy Siegel

In honor of Fitness Formula Clubs celebrating its 35th anniversary, FFC marketing manager Megan Zink had the opportunity to sit down with one of FFC’s long-time charter members, Dr. Gordy Siegel, and learn a little bit about his experience in the community.

This interview has been lightly edited for brevity.

Megan Zink: You’ve been a member of FFC for quite some time. Since then, has it been part of a regular routine for you, or has it kind of ebbed and flowed? First of all, not many people can say they go to the gym on a regular basis, but you’ve been going to FFC for a while.

Dr. Gordy Siegel: It’s a very important part of my life.

MZ: Do you have any favorite kind of workouts? What do you usually do?

DGS: Watch a lot of TV, get a lot to eat – no. I just kind of do a little bit of this, a little bit of that, trying to stay healthy. It’s nice to see the new machines come in every so often. I watch other people to see what they’re doing, and if I think I can do it without killing myself, I’ll try it.

MZ: So do you think going to FFC on a regular basis has changed you, or given benefit to your life?

DGS: I think it’s aged me a lot.

MZ: Backwards!

DGS: I don’t know that it’s changed me so much as allowed me to enjoy life and stay healthy. I would imagine that without it, I probably wouldn’t have some of the advantages I do in terms of health.

Related: take advantage of a special Anniversary Month offer to join FFC in September!

MZ: Has anything notable happened while you’ve been there?

DGS: I remember Sundays – this goes back a while – I was watching a bunch of people play basketball. And one of them looked familiar. And I am NOT a sports person, by the way. You say the name of a team and I might know what sport they play. But that’s as far as it goes.

And there was a guy on the court, and I said to myself, ‘you know, he looks familiar…’ It was Michael Jordan. He used to come over and play pickup games with people at the gym. I guess he had a place on Lakeshore Drive and he would come over every so often – that’s kind of memorable.

It’s just a nice, nice place to go. I’m probably your best advertiser around. Over the years I’ve actually tried a number of different places – I’ve never left FFC – but FFC is just a nice place with nice people.

MZ: That’s part of the reason I started focusing on the stories so much – everyone you meet is just so nice!

DGS: And we span generations. Little kids like you, old farts like me. Everything in between.

I don’t know if Larry told you how I joined?

MZ: No, but I was very curious.

DGS: For years I had said that I should join a gym to be healthy. So then I heard FFC was opening up and I thought, ‘well, you know, I’ll walk over and at least give it a try.’ And I got hooked.

You feel better. I think it’s pretty universal. Days that I go – it’s not just physical – you mentally feel better. In many ways. If I get into a situation where I get busy – sometimes I’ll miss a week – you can feel a difference. Definitely feel a difference. It’s a passion. I fell in love.

MZ: So if you had to name a couple of top favorite things about FFC, what would they be?

DGS: Location. The location is very good for me. I’d have to say the people. And going that early in the morning – it’s not like people sit around and have a social hour. That being said, most of us who are there when the place opens up know each other. Maybe just by first name, but over the years you get to know people. And the more you get to know people, the more you like them. Very few jerks over the years. I guess it’s a combination of the facilities, the people – it’s a good, healthy feeling.

You feel better. I think it’s pretty universal. Days that I go – it’s not just physical – you mentally feel better. In many ways. If I get into a situation where I get busy – sometimes I’ll miss a week – you can feel a difference. Definitely feel a difference. It’s a passion. I fell in love.

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Farmers Markets 101: Reasons to Shop at Your City’s Farmers Markets

Farmers markets are one of the best parts of warmer weather and a fun way to learn about your food and where it comes from. If you are not accustomed to purchasing your food at a farmers market, it can be stressful and confusing to know what to buy and why. Continue reading below to learn about 5 reasons to buy your fruits and veggies at your local farmers market!

You are supporting local farmers.

Buying from a local farmer allows you to support local agriculture, which means that the food you are eating comes from nearby.  Local produce does not require a lot of pollution, extra packaging, and energy waste used to ship food around the world.  Food in the U.S. travels an average of 1,500 miles to get to your plate.  Food at the farmer’s market is usually travels from shorter distances and is grown using methods that minimize the impact on the earth. 

Related: 10 easy ways to increase your veggie intake.

You are eating seasonally.

By shopping at a farmers market, you will eat seasonal, fresh, and ripe products.  Because it was grown locally, there is a good change that the peach you buy was picked just a few days ago.  When you shop at a grocery store, you do not always know where the product is coming from or when it was picked/shipped/delivered.

You may be eating safer foods.

Many outbreaks of food-borne illnesses can happen due to large industrial settings, where people work to mass produce food, preserve it, and bag it in large amounts.  Food from your local farmers market is generally safer.  Since many local farmers do not work in mass production, the contamination risk can be lower.

Related: ridiculously good recipe – cauliflower mash with yukon potatoes.

You are nourishing yourself.

Much of the food in grocery stores is highly processed and grown using pesticides, hormones, antibiotics, and genetic modification.  These practices may have negative effects on human health.  Most of the food found at the farmer’s market is minimally processed, picked right before the market, and produced using sustainable techniques

Most importantly- farmers markets are healthy and fun!

Going to the farmer’s market doesn’t have to be another chore on your “to-do” list.  Shopping at the farmer’s market is a fun event for the whole family.  It is a great way to get involved in your location community, feel connected to the world, and increase healthy for your mind and body.  There’s just no way around it- eating fresh, local products are great for your health!

Related: healthy hack – how to avoid mood swings with veggies.

Post written by FFC Gold Coast Registered Dietitian Chelsea Rice.

About Chelsea

Chelsea is a registered dietitian for FFC Gold Coast and Old Town and is passionate about making healthy living sustainable, practical and fun. When she is not in the club, you can find her at the dog park with her puppy, Maple! Want to schedule an appointment with Chelsea? Email her at crice@ffc.com!

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HIIT Workouts for Beginners: Why Do HIIT & Sample Workout

FFC Gold Coast coach and personal trainer Jeremy Gorden shares some benefits of high intensity interval training, plus HIIT workouts for beginners.

You may have heard of The Faction, but you still may be trying to figure out what it is. In short, The Faction is a new type of workout at Fitness Formula Clubs that focuses on a high intensity interval training (HIIT) format. It utilizes non-conventional equipment (such as kettlebells, TRX straps, barbells, tires and sleds) and incorporates elements from MMA, boxing, Olympic weight lifting and others.

HIIT workouts for beginners - benefits and a plan to try on your own

I’ve been running classes in the Performance Training Center (PTC) at FFC Gold Coast since we started in the spring of 2016 and we’ve come a long way since. When building the program, we wanted to focus on HIIT, metabolic conditioning, and sports performance training. Over the years, we’ve learned what our members enjoy most and tried to build around those preferences. We still focus mostly on HIIT and metabolic conditioning but we’ve recently added three kettlebell classes and we’re always throwing out new class ideas we think our members will both enjoy and benefit from.

As trainers, we have the freedom to build the style of class that we personally enjoy teaching while still offering all of the benefits of full body instructional training. The benefits of HIIT workouts may have something to do with why the American College of Sports Medicine put it at the top of their list of recent fitness trends. Exercise enthusiasts everywhere are jumping on the HIIT wagon and here are a few reasons why:

  • Calorie burn and metabolic boost: A HIIT workout done properly has the potential to burn calories not only during the workout, but for up to 48 hours after the workout has been completed. Your metabolism is the process your body uses to convert food into energy. A high metabolism allows you to eat more food, which means you get to enjoy all of those guilty pleasures without the after effects.
  • Muscle gain: I structure all of my classes so that the participants are pushing their bodies to their individual limits. I encourage everyone in my classes to use as much weight as possible for the specified exercises in order to stimulate muscle growth along with calorie and fat burn.
  • Community: We’ve really striven to build a community that PTC members feel confident and comfortable being a part of over the past three years. We have every type of member involved in PTC with ages ranging from early 20s to members in their 60s turning heads with their abilities. 
  • No experience necessary: members of any skill level to be able to come to class and be confident in their abilities. All of my classes are put together so that members coming on any given day are progressing through that workout for the entire month. This allows participants to see progression in strength, skill, or both.

HIIT Workouts for Beginners: A Sample Plan to Try

Check out the sample program below for a taste of what you can expect during a Faction workout. Want to try out The Faction for yourself? Head over to this link to learn more and sign up for a free class!

90 seconds ON – 60 seconds OFF – 2 rounds; run through each station in order, then start back up at the top. 

  • Heavy sled row and push back – 20 yards
  • Kettlebell swing x 15; box jump x 3 – repeat
  • Battle rope circles x 40, rope slams x 40; burpees x 3 – repeat
  • Sand ball slam x 15, stair run with sand ball x 1 
  • Row – 21 calorie goal (gals), 27 calorie goal (guys)

Related: check out The Faction at FFC, for serious workouts on the turf, coaches that motivate & inspire and progress tracking through monthly performance testing. You’ll hate it, then you’ll love it. Find out more here.

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FFC Featured Playlist – Neale Baldyga

In honor of National Relaxation Day in August, FFC Gold Coast massage therapist Neale Baldyga has curated an awesome playlist for you.

Neal says, ‘Hi, I’m Neale and music is my life. I work as a massage therapist at FFC Gold Coast. I DJ, drum, and facilitate sound healing events throughout Chicago.

Music has a limitless potential to help people create the feeling that they want for any particular workout. It can inspire you to dig deeper or to end in relaxation.”

His go-to workout song? “Truly an impossible task. Rock would be my go-to genre.” Email him at nbaldyga@ffc.com for more playlists or to set up a consultation!

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