“It just feels really good to punch something after a long day at work,” said Fitness Formula Clubs (FFC) Member Drew, on taking a Boxing Class at FFC Old Town in Chicago. Maybe you love working on your boxing technique. Maybe you’re like me and you have no boxing technique, but you love taking group fitness classes in Chicago. Or maybe you’re like Drew, and you find boxing to be a great way to destress. Whatever the case may be, I’m here to tell you about three boxing classes in Chicago at FFC Old Town that you’re bound to fall in love with.
What Classes does the FFC Old Town Boxing Studio Have to Offer?
Despite my lack of boxing skills, I took the Monday night “On the Ropes” Class at FFC Old Town and loved it! “On the Ropes” is one of three class options at the Boxing Studio. Like almost all group fitness classes at FFC, the three class options are developed in-house by FFC’s Group Fitness Managers. I spoke with the “On the Ropes” Instructor and FFC Group Fitness Manager, Lara Mele, before the class to learn more. She described all three of the class formats:
Contender
The Contender Boxing Class is the most similar to your standard boxing class. This one is for those of you who just really love the art and skill of boxing. Using just your bodyweight, this class offers six rounds of boxing; three minutes on, followed by three minutes off. Grab your gloves (the studio has them for you to use!), and prepare for boxing, strength, and mobility work!
On the Ropes
This is the class that I took. As someone who loves group fitness and working up a sweat, this class was perfect for me. On the Ropes incorporates boxing, battle ropes, TRX bands, and jump ropes. Beginning with a brief warmup, the class launched into 2 rounds of each of the four elements (boxing, battle ropes, TRX, and jump ropes), spending 3 minutes on each exercise. Following the rounds, we finished with a guided stretch. The class definitely did its job of getting my heartrate up; I was more than ready for the stretch at the end! With so much moving around, On the Ropes went by very quickly and I left having had a ton of fun and feeling like I got a great workout in.
Heavy Hitter
Looking to let off some steam like Drew before or after a long day? The Heavy Hitter class is half boxing and half strength training. A bit slower paced, this class works on your boxing technique and uses dumbbells to mix in strength training. As someone who needs improvement on my boxing skills and loves incorporating weights into my workouts, I can’t wait to try this format next.
Why Box?
Besides relieving stress and being a fun way to workout, Lara filled me in on all of the other benefits of boxing. I noticed the cardiovascular benefits of the On the Ropes class right away. All three FFC boxing class formats will improve your cardiovascular health by increasing your heart rate.
The upper body work that boxing requires is easy to spot as well. A less obvious benefit is the lower body work; boxing incorporates your legs and glutes as well, creating an efficient workout for your full body.
In addition to the visible benefits, boxing also provides incredible mental stimulation. Learning how to use the best technique, throwing the correct punches, and learning proper footwork will improve your coordination in the Boxing Studio and in everyday life. All of these benefits, both physical and mental, improve strength and build confidence.
How to Prepare?
This was my first boxing class, and I felt totally comfortable. The boxing classes at FFC are free for all FFC Members. Not an FFC Member? Sign up for a free trial and you can try your first class free! All you need to bring is yourself, clothes to workout in (including comfortable tennis shoes), and water. Bring boxing gloves if you have them, but FFC has some if not. I’d suggest arriving a few minutes early to get comfortable, meet Lara (or whoever is instructing your class that day!), and grab your equipment! I guarantee you’ll walk out feeling stronger than when you walked in.
Post Written by FFC Marketing Manager Sydney Meyer.
https://ffc.com/wp-content/uploads/2024/04/391-1.jpg10001500Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2024-04-11 11:02:172024-04-11 11:02:17DE-STRESS AT FFC OLD TOWN’S BOXING STUDIO IN CHICAGO
Fitness Formula Clubs (FFC) are known by our members to be the best. For 40 years, Fitness Formula Clubs have the best facilities, the best equipment, the best personal trainers, the best group fitness instructors, and so much more. We are honored to have also been named the Best Gyms in Chicago in 2023 by Chicago Reader!
FFC Employees work every single day to provide an excellent experience for everyone they interact with. This accolade from Chicago Reader is such an incredible testament to that. Since 1984, Fitness Formula Clubs have dedicated themselves to growing our Chicago communities to be healthier, stronger, and more fulfilled. Chicago Reader serves as a voice for those communities. Being recognized by Chicago Reader is a humble affirmation of the impact that Fitness Formula Clubs make on Chicago.
We love our FFC employees. Fitness Formula Clubs, however, couldn’t be the Best Gyms in Chicago without our members. Our clubs are so much more than just a place to workout. We not only have the best facilities, equipment, trainers, and instructors, we have built a culture within a community. The foundation of that culture is our extraordinary members. The membership base at Fitness Formula Clubs consist of dedicated, passionate individuals that strive to be better every day and support and encourage fellow members to do the same.
Let’s Hear from Some FFC Members (and Former Members) Themselves!
I was a member at FFC Gold Coast for 8+ years and can say that it is by far the best gym I’ve ever joined. This gym has a wide variety of high-quality cardio machines (I’ve never had to wait for a machine) and great weight machines that are spread out nicely. The staff is very friendly but not in an annoying way (they’re not following you around asking you to sign up for private training). I’m not into group fitness classes, but I’ve heard good things about their classes. Bottom line is that this gym truly has everything. I recently moved and had to cancel my membership at FFC. As ridiculous as this may sound, canceling my membership was one of the hardest parts of the move. I just toured a gym in my new neighborhood and was so disappointed – I blame FFC Gold Coast for setting my expectations too high!
Olivia G, FFC Gold Coast
There’s an old saying, “you get what you pay for.” Well sometimes that’s true…and sometimes it’s not. Here, it’s the former. In my combined 3 1/2 years (at FFC) I have never had anyone at any level be anything except friendly. From the people at the reception desk, the trainers, locker room managers and management. Here, trainers are all friendly and will occasionally volunteer technique tips if you are doing an exercise wrong. I’ve never seen that at another club. By the way, if you can afford it, training sessions are a real treat. I have been to around five FFC facilities. They are all spotless. Also, not only do the staff put the weights on the racks, but most of the time the members are considerate in doing so as well. Not only are they on the rack, they actually are in their designated location. Finally, I have found the members to be very polite and considerate.
Edward S, FFC Union Station
Having been a loyal member of FFC East Lakeview for nearly four years, I can confidently say it’s a five-star fitness haven. The staff, over the years, has consistently displayed a remarkable level of professionalism and friendliness. Their dedication to member satisfaction is evident in every interaction. Moreover, the cleanliness of the facility is commendable. The maintenance team does an outstanding job, ensuring a spotless environment that enhances the overall experience. FFC East Lakeview is not just a gym; it’s a place where the staff’s commitment to excellence and the pristine surroundings make every workout enjoyable. Highly recommend to anyone looking for a top-notch fitness experience.
Dustin P, FFC East Lakeview
FFC members are so much more than just avid gym-goers. Paula Bublitz, FFC Elmhurst member, has a “dinner club” with fellow members once a month. Guy Zambetti, another FFC Elmhurst member, is retired and plays pickleball with old and new friends. These intangible aspects to our FFC community are what set us apart.
As Chicago Reader’s Best Gyms in Chicago, Fitness Formula Clubs are eager to continue to grow and shape our Chicago community. We are hopeful for an even better 2024, building on our strong, 40 year foundation, and leaving our communities and members better than when they found us.
Post Written by FFC Marketing Manager Sydney Meyer.
https://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.png00Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2024-03-14 08:55:462024-03-14 08:55:46FITNESS FORMULA CLUBS NAMED CHICAGO READER’S BEST GYMS OF 2023!
If you’re anything like me, you love trying group fitness classes in Chicago. You love getting a sweat in, trying out a new class format, and seeing what works best for you. I’ve taken HIIT, barre, Pilates, cycle, and yoga classes. Having tried so many, I thought I was at least familiar with most Chicago group fitness classes.
That is, until I discovered Formula94 at FFC (Fitness Formula Clubs).
I was told that the Saturday morning class at FFC Lincoln Park with Lois Miller has a “cult-like following.” Men and women of all ages make a point to show up for this 8am class in Lincoln Park. FFC member Nicole Hinde even told me that, “no Friday night plan is worth missing the Formula94 class on Saturday morning.” I took Formula94 at FFC Lincoln Park; it is also offered at several other FFC clubs.
So what makes Formula94 different from all of those other classes I’ve taken? I signed up because I needed to know.
What is it Like to Take Formula94?
Formula94’s name is derived from the fact that the temperature in the room is turned up to 94 degrees, and the humidity up to 40%. I advise you to DRINK WATER (yes, the capitalization is needed) before, during and after the class. Lois doesn’t cue breaks, so take them when you need them! This was especially true for me; I am not accustomed to exercising in heat.
Class begins with a short 3 minute warm-up. From there, we didn’t stop moving to the 150 beats-per-minute music for the entire 45 minutes that I was in the studio. Throughout class, I switched between 2.5 pound weights and just bodyweight, while Lois led us through constant cardio movements. These movements consisted of side to side jumps, squat jumps, jumping jacks, and kickboxing motions (jabs, hooks, and uppercuts), to name a few. If it wasn’t obvious, Formula94 will make you sweat. The Mind Body Studio at FFC Lincoln Park has floor-to-ceiling windows and mirrors. Both were beautifully clear at 8am, and became unbelievably foggy by 8:10.
What Makes Formula94 Unique?
In addition to the unique class format, the comradery in the studio for Formula94 is palpable. I was immediately greeted by my fellow classmates at the mats around me. Most of the attendees show up every Saturday morning for Lois’s class. Sarah Salomon, Formula94 aficionado, said that though the workout is incredible, the community within the class is the best part. People whose paths may not have crossed otherwise have now become friends, pushing each other to get stronger every week.
This class was hard, but the encouragement and support from the Formula94 community made it possible and enjoyable. Embrace the sweat afterward and relish in the fact that you got yourself out of bed on a Saturday morning and finished a fantastic workout by 9am! My body was exhausted right after class, but I spent the rest of the day feeling proud of myself for working so hard.
What is the History Behind Formula94?
Led by Group Fitness Director Lois Miller, the FFC Group Fitness Team hand-crafts the majority of the class formats offered throughout their Chicago Clubs. Formula94 is no exception. I talked with Lois to find out just how and why this one-of-a-kind class was developed.
Lois created Formula94 herself about a decade ago. As a horseback rider who had developed arthritis at a very young age from being thrown off her horses, Lois was committed to finding forms of movement that felt good. She found that her body is better equipped to move in the heat. This lead her to realize that others must be experiencing similar restrictions. Lois was already well into her group fitness career, which began in 1986, when working on the class. She combined this concept of exercising in the heat with other forms of movement that she loves, great music, and weights, to develop Formula94.
Along with feeling good on the joints, cardio exercise in heat and humidity offers many additional benefits. The 94 degree temperature causes the body to have to work harder to self-regulate, forcing a sweat and increasing the calories burned. Sweating itself also removes toxins from the body and reverses the signs of aging. This class rewards participants with exceptional mental health benefits as well, from the physical work, the fun music, and spending time exercising with the amazing group of athletes that Formula94 attracts. Lois developed not only a class with Formula94, but a culture of participants that it has formed.
How Can Chicagoans Take Formula94?
Formula94, and most other group fitness classes at FFC, are open to all FFC Members. If you’re not a member, FFC offers one-day passes to spend the day at any of their ten clubs. If you are into Chicago group fitness classes like me, use your pass to take this unparalleled class that you can’t find anywhere else.
Formula94 is a challenge. As a group fitness class fanatic, the heat, humidity, and cardio combination had me sweaty and exhausted. However, the unique format had me leaving wanting to come back and take it again. Lois said that class attendees go from “wow, this class is so tough,” to “wow, this class is so tough but I can do it,” to “wow, this class is so tough and I love it” after taking Formula94 several times. The attendance and energy in the room proved this to be true. FFC Members have been obsessed with Formula94 for the past decade and after taking it, I absolutely understand why.
Post Written by FFC Marketing Manager Sydney Meyer.
https://ffc.com/wp-content/uploads/2024/02/IMG_9060.jpg18631170Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2024-02-29 10:39:322024-06-26 09:05:32Group Fitness Class to Try in Chicago: Formula94 with FFC
Welcome to our “new normal.” Nowadays if you want to return to your favorite gym/health club for a workout, wearing a mask is most likely an essential accessory. “That sounds awful!” you say? Well, I am here to tell you it’s actually not that bad.
First, for anyone in good health with no underlying health concerns that might make wearing a mask exceptionally difficult, wearing a standard cloth or disposable mask (we are not talking about hospital grade PPE) while exercising is not harmful. The American Lung Association, CDC and the World Health Organization (just to name a few) have stated that the use of surgical face masks does not result in dangerous oxygen level depletion. Recently, Dr. Maitiu O. Tuathail, a doctor based in Dublin, conducted his own test in response to the repeated queries he received on his Twitter account as to whether masks affect oxygen levels. His results? They did not show a lowering of oxygen levels.
So, now that we have gotten that out of the way, let’s get to what you really want to hear: “Are you sure it’s not that bad to workout in a mask?” Yes, I believe so. In fact, I feel I have become somewhat of a mask wearing/exercising expert and I want to share a few tips.
1. Take it slow
Just like anything else, when you are not conditioned (or trained), exercise is always harder at first. Have you ever run (or known anyone who ran) a marathon? If the answer is yes, I am sure you didn’t register for the race and run 26.2 miles the next day, especially without any training. Well I can say the same for wearing a mask. Take it easy your first few workouts, exercise for a shorter duration and with less intensity. Just like in marathon training, when a 10-mile run suddenly seems “easy,” I promise that 45-minute Spin class won’t seem so bad either.
2. “I can’t breathe in a mask!”
Actually you can, and while it does feel a bit different as exercise intensity starts to rise (refer back to the beginning of this blog), you can in fact still BREATHE in a mask. Inhaling through your nose and exhaling through your mouth can limit that “feeling” of suffocation. In addition, if your mask fits your face properly and sits snug over the bridge of your nose, it is much less likely to press up against your face when you inhale.
3. Your face will be sweaty and it’s okay.
Obviously the lower half of your face is covered when wearing a mask, so it will feel warm (even hot) and sweaty. Your face sweats during a workout and normally the sweat would evaporate or you could towel it off. Since masks prevent you from doing that, your face will feel noticeably warm and “sweatier” than it did before, and it’s going to be okay. The feel is something you can definitely get used to after multiple wearings.
If you’re concerned about your complexion I asked expert Esthetician Julie Talbot from our FFC Oak Park Spa about your skin and wearing a mask. She had 4 basic tips to help minimize the potential for mask-induced breakouts:
Wash your mask after every use. The bacteria and sweat from your skin and some facial products can cause you to break out.
If you wash your mask with your laundry, skip the fabric softener in the washer or dryer. Whether you wash then line dry or elect to use the dryer for your mask, avoid using any fabric softeners. The waxy coating and fragrance are acne triggers.
Make sure your mask fits well. The friction caused by excessive movement or rubbing can spur an irritation breakout.
Clean your face as soon as possible after workouts or sweating. The sooner you remove that bacteria and oil, the less likely it will cause a breakout. Always remember to put on a clean mask afterward.
4. What type of mask works best?
There are many varieties of masks out there but I found a few you might want to steer clear of and a few I recommend.
Cotton masks: While cotton masks are readily available and can be purchased (or homemade) in a wide variety of colors and patterns, they are not my top pick for moderate to hard exercise (for light exercise like walking they work just fine). Cotton is breathable and absorbs sweat, but then the sweat just stays there. The fabric stays soaking wet and doesn’t get drawn away from your skin. This can become quite uncomfortable. Cotton is my last choice in a ‘workout’ mask.
Disposable masks: These are the blue/white masks you can purchase from most convenience, grocery and/or home supply stores. They are meant for single use, are inexpensive and easy to find. While they do not hold the sweat as close to the skin as a cotton mask, if you’re a particularly heavy sweater, they can become drenched and start to lose shape (all masks are much less effective when wet). Depending on the brand, they can be pinched at the bridge of the nose so they stay in place on a wide variety of faces and can be tossed out after your workout and replaced with a fresh one. They can feel slightly less warm than a cotton mask; this would be my second choice.
Moisture-wicking masks: Moisture-wicking masks are made from a wide variety of fabrics including blends of polyester, rayon, nylon, latex, bamboo, wool and spandex. The most important factor is that the material wicks moisture which draws sweat away from your face and promotes quick drying. These have a tendency to cost a bit more (anywhere from about $11-$30 per mask), however, if you want to be most comfortable while exercising and wearing your mask, a moisture wicking mask is the best option. A few brands I have used and found to be reasonably priced and perform well are: Boco Gear, Wattie Ink and Zensah. There are many more choices available, and I recommend you try a variety and see what works best for you.
So what are you waiting for? Get your mask and get back in the gym!
Post written by FFC Contributor and Group Fitness Manager Lara Mele.
https://ffc.com/wp-content/uploads/2020/08/3-1.png14002800Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2020-08-11 12:01:402020-08-11 12:01:40Mask Required: Which Face Mask Is Best For Your Workout?
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
FFC has partnered with Bright Pink for 8 years as the official training sponsor for Team Bright Pink. If you are interested in running the Chicago Marathon or a number of other endurance races, consider joining us on Team Bright Pink!
As many as 20% of women in the United States are at elevated risk for breast and ovarian cancer, but most don’t know it. Enter Bright Pink—a national non-profit on a mission to save lives from breast and ovarian cancer by empowering women to know their risk and manage their health proactively.
We all know that regular exercise is a great way to take care of your body and promote a healthy lifestyle, but how exactly does this translate to a lower risk of diseases like cancer? We asked Bright Pink’s Medical Advisory Committee Member Elizabeth Hibler, PhD, MPH to weigh in on the benefits of physical activity in lowering a woman’s risk for breast and ovarian cancer. Here’s what we learned:
How does physical activity impact breast and ovarian cancer risk?
First, let’s clarify what “physical activity” means. Physical activity includes all physical movement you make throughout the day. Often we think of physical activity as the “exercise” we get (eg that morning workout or evening spin class). “Exercise” is intentional, planned physical activity, but the walking you do throughout the day, maybe on your commute or during work, also counts as toward your physical activity.
Many studies have shown that being physically active is connected with having a lower risk of cancer – as well as a lower risk of heart disease! How does physical activity decrease your risk? We know that staying active can help you keep your body at a healthy weight. When you stay at a healthy weight, you limit the amount of fat you carry in your body. Having more fat can expose you to more estrogen, a hormone that can increase your risk of developing breast cancer. Body composition plays a role as well. The goal is to be lean, meaning you have a relatively low body fat percentage and a higher lean muscle mass without being underweight.
Ideally, adults try to maintain a healthy weight throughout their lives and avoid gaining extra weight. However, if you are overweight or obese, losing weight and improving your body composition can have health benefits and lower your risk for cancer.
Research shows that physical activity and exercise can impact biological mechanisms in the body. Studies support that being more physically active can decrease inflammation and oxidative stress, improve immune function and alter exposure to sex hormones (such as estrogen). However, understanding the “how” physical activity impacts health in terms of biology gets very complicated, very quickly. We are learning more every day, but overall, the evidence supports that physical activity is crucial to health through a variety of biological mechanisms.
How active do you need to be to lower your risk?
Guidelines suggest 150 minutes of moderate-intensity aerobic activity per week. What does that mean? Here we’ll explain three levels of physical activity “intensity”: low, moderate and high intensity. The intensity of an activity is determined by how much energy is needed to complete that activity, or how many calories are burned completing that activity. Any time we move our bodies, we’re burning calories, and any movement is better than no movement.
Ideally, adults should aim to include both moderate and high intensity activity in their routines along with strengthening and stretching exercises. Low intensity activities (such as walking a dog or hatha yoga/stretching) should not be counted out, as this type of activity can have health benefits too, especially for older adults.
Moderate intensity activities will increase your heart rate (while improving cardiorespiratory fitness), but you won’t be so out of breath that you can’t still hold a conversation. Examples of moderate intensity aerobic activities:
brisk walking (at least 2.5 miles per hour)
water aerobics
gardening
tennis (doubles)
biking slower than 10 miles per hour
weight lifting (depending on your effort)
High intensity activities require more effort. These activities will increase your heart rate even higher and make it more challenging to talk without losing your breath. Examples of high intensity aerobic activities:
hiking uphill or with a heavy backpack
running
swimming laps
tennis (singles)
cycling 10 miles per hour or faster
jumping rope
weight lifting (depending on your effort)
Article continues below.
Does the type of exercise matter?
The most important thing is to try to increase your amount of physical activity beyond your usual daily activity level. When it comes to specific activities, most of the research is focused on exercises that increase your heart rate as well as strength training.
According to the American Heart Association, two or three 20- or 30-minute strength training sessions every week can result in significant health benefits, such as:
Increased muscle mass: We know that muscle mass naturally decreases as we age, but strength training can help slow or even reverse the trend.
Stronger bones: We know that strength training can help increase bone density, which reduces the risk of breaks or fractures.
Joint flexibility and balance: We know that strength training also helps with joint flexibility and balance. This can help in the long-term to reduce the symptoms of arthritis and injuries from falls.
Weight control: As discussed above, a lean body composition is recommended for cancer prevention. When you gain muscle, your body becomes better at burning calories, which can help reduce your overall weight by reducing body fat.
What should women keep in mind when they exercise to reduce risk?
First and foremost, be safe. Consult your doctor before you start any exercise program. Next, remember that any physical activity is beneficial to your health. So, go walk the dog! Don’t forget, reducing your risk of cancer also includes eating a healthy diet and limiting alcohol intake.
Also, because research is ongoing, keep in mind that these recommended guidelines may change over time. However, it’s unlikely that further research will reveal that exercise is bad for you…We know it’s good for us! We’re just trying to learn more about the how and why.
Are there any specific recommendations for women who are at a higher risk for breast and ovarian cancer?
At this time, there are no specific recommendations for women who are at a higher risk above and beyond those described above. The guidelines discussed in this article are recommended for all to improve health and reduce risk of cancer. Make sure to talk to a doctor before starting a new workout program, especially if you are recovering from something like a surgery.
The most important thing is to try to increase your amount of physical activity beyond your usual daily activity level. When it comes to specific activities, most of the research is focused on exercises that increase your heart rate as well as strength training.
Elizabeth Hibler, PhD, MPH
What is research looking into next when it comes to exercise and cancer risk?
Research is ongoing to understand more about the biological mechanisms of physical activity in reducing cancer risk. For example, research is looking to address questions like: Is the same intensity and type of activity good for everyone, and, can we get to the point where we can identify and prescribe vigorous intensity for some people and moderate for others, based on their biology?
Join Team Bright Pink
If you are interested in reducing your breast and ovarian cancer risk, consider joining Team Bright Pink to run the Chicago Marathon! FFC is the official training partner for Team Bright Pink and has helped runners train to finish a marathon for the past 8 years. When you join Team Bright Pink, you have access to FFC’s trainers and fitness instructors who can help you get fit and reduce your risk at the same time. We talked to FFC Exclusive Group Fitness Instructor (and Team Bright Pink alum!), Austin Head, about his tips for marathon training.
For those interested in running for Team Bright Pink, or just running in general to reduce their risk, what kind of exercises do you recommend for runners? Specific moves?/activities?
Austin: There are a lot of great exercises that can benefits runners. When runners incorporate cross-training into their schedules, there are a few moves in particular that can help them prevent injuries over the course of their training: squats, deadlifts, planks, lunges and calf raises.
A lot of people are leading pretty busy lives. What if you can’t get to the gym? Do you have any tips for working out at home?
Austin: Absolutely. When you have a busy schedule, it’s even more important to make an action plan for your training. And, if you miss a day in your training, don’t sweat it and pick back up where you left off.
If you can’t get to the gym, no problem. You can always go for a run outside, or if you want a strength workout, FFC just launched our FFC On Demand fitness app. This app gives you access to strength workouts that you can do on your own time right from your phone. You can try this free for 14 days at ffcondemand.com.
Article continues below.
It’s great to get moving – but it’s easy to go too hard too soon. How can you stay injury-free as you exercise?
Austin: Take your recovery days. I can’t stress that enough. This is something I personally struggle with too, but having days to recover is not only great for your body but your mind as well. Rest days are crucial to make sure you don’t get injured during your marathon training.
Content provided by Bright Pink Medical Advisory Committee member Elizabeth Hibler, PhD, MPH, in partnership with FFC’s Natalie Casper and Austin Head.
https://ffc.com/wp-content/uploads/2020/03/lower-your-risk-blog-post.png14002280Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2020-03-09 15:29:182020-03-09 15:29:18Learn How To Lower Your Risk For Breast And Ovarian Cancer With Regular Exercise
Are you performing these HIIT exercises correctly? Watch below to find out.
According to American College of Sports Medicine, high intensity interval training has ranked in the top three worldwide fitness trends every year since 2014. In Chicago, Orange Theory Fitness and Crosstown Fitness are two popular options for high intensity interval training (HIIT) classes. At FFC, HIIT classes have increased in popularity year over year as well. With over 500 group fitness classes scheduled each week across our 11 locations, you can choose from a variety of HIIT class formats for a quick and effective workout at FFC.
In a HIIT workout, you perform bouts of high-intensity exercises to raise your heart rate to around 90% of your maximum heart rate before taking a recovery. HIIT classes can last up to an hour, and as our bodies fatigue during classes, our form may suffer, which can exacerbate aches and pains and potentially lead to injury.
To help keep you healthy and ready for class, we asked FFC Director of Group Fitness Lois Miller to identify the most common form mistakes she sees in HIIT exercises performed in FFC group fitness classes.
Burpees:
Whether you love them or hate them, burpees are an awesome total-body cardio move. To properly perform a burpee, start with a deep squat to lower the body toward the floor as the torso stays upright. Avoid bending at the waist to place hands on the floor. At the bottom of the squat, your legs will kick back to a full plank.
You have the option to lower into a push-up from plank position, but be careful not to bounce your chest off the ground as an alternative. To finish the move, hop feet forward toward your hands and land in a squat before ending with a vertical jump.
Burpees are a staple in FFC group fitness classes like Motiv8. This high intensity training workout is designed to increase aerobic and anaerobic capacity, enhance power production and develop overall strength. Short 20-second intervals at your “max” are followed by a 10-second rest, which is repeated for 8 total rounds. Six exercises per class are completed for an overall total body fat-burning workout.
Article continues below.
Jump Squats:
Jump squats are another great exercise to ramp up your heart rate in a HIIT workout. A correct jump squat starts in a bent knee position. This explosive move powers through the low body, extending through the knees and hips, followed by a soft landing, again loading through the low body. Avoid locking out your knees and hips throughout this exercise.
You’ll find jump squats as part of the programming in FFC classes like Total Body Blast. Total Body Blast utilizes medium weights and combines cardio, strength and core exercises into one dynamic session.
The lateral shuffle is a great way to incorporate that side-to-side movement that is often missing in exercise and training programs. Contender, our boxing conditioning class, often utilizes lateral shuffles as a total-body HIIT exercise. In Contender, you’ll perform easy to follow 3 minute boxing combinations on the bag combined with compound strength exercises to maximize heart rate and improve coordination.
In a correct lateral shuffle, the hips and shoulders should be stacked and the knees should be bent to provide a low center of gravity. Twisting the torso and creating a high center of gravity should be avoided for proper execution.
One of the important things to remember is, as we fatigue in our classes, your performance level is going to have a tendency to drop. So, if you are in any of our high intensity interval training classes, and you need to take a break, take it.
Lois Miller
High Knees:
High knees are often used as part of a warm-up or as a cardio burst in classes like Formula 94. This calorie-torching format is performed barefoot in a 94-degree studio with 40% humidity. The use of light to moderate hand weights will help you incinerate body fat as you tone and define your body from head to toe.
The next time your instructor calls for high knees, remember these tips for proper form:
In a correct high knees position, the torso should remain upright (almost like you are slightly leaning back). Avoid rounding your shoulders. Your lower body should have a slight posterior pelvic tilt and the abdominal wall should be pulled in, drawing the knees up.
Weighted Swings:
Weighted swings, performed either with a kettlebell or dumbbells, are a big part of our classes on the turf, called The Faction. The Faction is where you go for serious workouts: expert instructors keep sessions fresh and exciting with all the latest types of programming, while fitness testing allows you to keep track of your progress.
Take your next workout to the turf and perform the perfect weighted swing:
A proper swing is a hip-dominant exercise, not knee- or arm-dominated. It is key to engage the core, breathe through the work and avoid bringing the weight overhead. The most common mistake is squatting with the weight and using the arms to raise the weight, instead of the proper form of hinging at the hips and letting momentum propel the weight forward.
Article continues below.
Ready To Take A HIIT Class?
As an FFC member, you have access to all kinds of group fitness classes with one membership. Get your heart pumping with one of FFC’s HIIT classes mentioned in this article – Motiv8, Total Body Blast, The Faction, Contender and Formula94 – plus many more!
Head to our FFC Group Fitness page to read class descriptions, see the schedule and plan your next workout today!
Not an FFC member yet? No problem! You can try any of our class offerings free with a one-day trial!
Read Full Video Transcript Below
Lois Miller:
Hello Chicago, I am Lois Miller, Group Fitness Director for Fitness Formula Clubs, and we are at our Union Station location today. I am here with Becca Faria. She is one of our exclusive group fitness instructors and today we are going to take you through some of the most common exercises that you see in high intensity interval training classes, and we’re also going to walk you through some of the most common form mistakes that a lot of us make. Are you ready to go?
Becca Faria:
Ready to go.
Lois Miller:
Alright, so five of our exercises: the first one’s going to be a burpee, then we’re going to go into jump squats, then we’re going to go into a lateral shuffle. Then we’re going to follow that up with high knees and then we’re going to round it out with weighted swings, an exercise that you would actually perform with dumbbells.
Becca Faria:
Mm-hmm (affirmative).
Lois Miller:
Alright, so here we go, everybody. The burpee: so the burpee is such a wonderful exercise that we love to choose. It is so popular with group fitness instructors and trainers because it is a total body exercise, and with high intensity interval training, we want to pick exercises that are going to ramp that heart rate up quickly, and as you can see, the burpee is one of them. So, one of the things we want you to really focus on, and Becca is doing it wonderfully, is when you go down and hit the floor, you are actually doing a deep knee squat as opposed to just bending over and hitting the floor. Show us that Becca, how we don’t want you to do it. The actual bending over to reach for the floor. There you go, you don’t want that heart rate to drop. We actually want your hips to drop, Becca, if you could turn to the side too, so we can see that side view.
Lois Miller:
So she is jumping up, she’s doing a deep knee squat to hit the floor, hands are about shoulder width apart and she’s kipping those heels back. And if you want, you can add to push up like she’s doing on the end. How you doing there? Nice job. Come on, out of it. So Becca, when do you normally like to do a burpee, what kind of classes are you teaching that you’d like to add that in?
Becca Faria:
Definitely in our Motiv8 class.
Lois Miller:
Yes, Motiv8, which is our form of Tabata. It’s 20 seconds on, 10 seconds off, eight rounds of that, and then you move onto the next exercise. What else? Loaded, we’d added a-
Becca Faria:
Total Body Blast.
Lois Miller:
Total Body Blast. Sometimes we’ll add some of these exercises in our Chisel classes as well, which is all about muscular endurance. Nice job on that.
Becca Faria:
Mm-hmm (affirmative).
Lois Miller:
Feeling good?
Becca Faria:
So good.
Lois Miller:
Alright, so let’s move on. So, the next one is a jump squat. Beautiful thing about a jump squat, too, is it’s going to quickly elevate that heart rate. So the way Becca’s doing it here, her feet are about a hip width apart, maybe even a little bit wider, and she’s using the arms to thrust her body up. The thing you want to focus on with the jump squat is a soft landing. One of the big cues that we will give you is load – explode, so you’re loading at the bottom end and then you’re exploding and you’re pushing through those heels. It’s really a great way to elevate that heart rate and it’s fantastic for glutes, hamstrings, quads. Nice job on that, Becca. Well done. One of the things that we don’t want you to do on that jump squat, is we don’t want you to lock your knees out. We’ll see that when people start to fatigue, they’ll do the jump, they’ll lock their knees out and then hit the squat. We want that to be one big fluid exercise. Nice job.
Becca Faria:
Thank you.
Lois Miller:
Are you ready to move on?
Becca Faria:
Ready.
Lois Miller:
Alright, so the next one we’re going to do is a lateral shuffle. I’m going to move out of your way a little bit so you can do that lateral shuffle. It’s just shuffling to one side of your body, tapping the floor, and then shuffling over to the other side. The bigger the space that you have to utilize this exercise, the better. You really, again, want that heart rate to come up, so any exercise where you’re going to be up and then back down again, is it really going to gas that heart rate, it’s exactly what we want. Again, you can see that Becca is keeping her chest lifted but she’s dropping her hips and that is the correct form. One of the important things to remember is, as we fatigue in our classes, your performance level is going to have a tendency to drop. So, if you are in any of our high intensity interval training classes, if you need to take a break, take it and if you have any type of options that you would prefer, just let your instructor know ahead of time. Nice job.
Becca Faria:
Thank you.
Lois Miller:
Alright, we got two more to go, are you ready?
Becca Faria:
I’m ready.
Lois Miller:
Alright, so our fourth one is going to be the high knees, so Becca’s going to show it to you from two profiles. She’s going to show you face on; so with high knees, really driving the arms and bringing those knees up towards your chest, you want to feel like you’re leaning back. Turn to the side back and show us what we don’t want to do. Leaning forward or letting your hips stick out is what we don’t want to see. If you need a modification, you can just bring the knees up and take the jump out of it altogether. Nice job, good work. That’s why we have her doing all of the work because she’s in such stellar shape. Are you ready for our last one?
Lois Miller:
Alright everyone, our fifth and final exercise for you today is the weighted swing. It’s otherwise known as a kettlebell swing, but because we’re doing this in our group fitness classes, we refer to it as a weighted swing, but your technique is going to be exactly the same. So, Becca’s going to show you two different types of swings you can do here. In terms of your technique, you want to drop your body, your torso should be about parallel to the floor, and then you’re going to drive your hips through. So we want to remember, this is primarily a low body, hip thruster exercise, very little upper body at all. Becca, go ahead and turn to the side and show them that swing from the side.
Lois Miller:
So as you can see, her hips are shooting back, but she’s keeping her chest tall. She’s driving her hips through. The important thing to remember here is this exercise is predominantly thrusting your hips, very little upper body at all, so as you fatigue you could either drop down to one dumbbell or do the exercise with no dumbbells at all. Nice job, Becca.
Becca Faria:
Thank you.
Lois Miller:
Alright everyone, I am Lois Miller with Fitness Formula Clubs. Thank you so much, Becca, for joining me with our five exercises– our most common exercises that group fitness instructors like to select when we’re performing our high intensity interval training classes. It doesn’t matter if you’re on the turf doing Faction, you could be doing Loaded, which is a pyramid style class that we have on our schedules, one of my favorites by the way. We’ve got Motiv8, which is Tabata training. We also have Total Body Blast and even in Formula 94 and Chisel, you can see any one of these five exercises. Nice job Chicago, thank you so much. Go online to ffc.com and select any of our class schedules and you can see where to find us next. Thank you so much for joining us.
Post written by Natalie Casper, with expert advice by FFC Group Fitness Director Lois Miller and FFC Exclusive Group Fitness Instructor Becca Faria.
https://ffc.com/wp-content/uploads/2020/02/demo-hero-2-min.jpg14002280Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2020-02-28 09:15:312020-02-28 09:15:315 Common Form Mistakes Experts See In HIIT Classes
Dry January seems easy enough: no alcohol for the month of January. Coming off of Thanksgiving, followed by all the holiday festivities, one would think the last thing on anyone’s mind is more indulging. With any new year comes the resolutions, the recommitting to eating better, making exercise a priority, sleeping more and drinking less. For me, Dry January represents discipline. Do I still have the ability to say no to something I prefer to say yes to?
I started doing Dry January a few years ago as a way of “checking in” with myself to be sure my choices to drink alcohol were because I wanted to and not because I needed to. In the fitness industry, we talk so much about managing work/life balance and how to make moderation with food and alcohol a real thing in our everyday lives. Am I taking my own advice?
The first week of January was a breeze. I was talking about my self-imposed 31 days “on the wagon” with others who were doing it, too. We would joke about being able to make it through. However, during week two, I was at a Saturday evening dinner with a big group of friends, and on a cold January night, all I wanted was a beautiful glass of wine with my meal followed by a Manhattan with dessert. I held strong, drank sparkling water then a hot tea. I woke up that next morning happy with my decision to not give in.
The guilt and disappointment is enough to keep me on the path, and saying that out loud brought me right back to my first semester of college. It was the first time I had truly been on my own, out of the family home, making decisions on what to eat and when to eat it. Initially the freedom seemed so exciting, then incredibly daunting. I thought, ‘I have no one telling me what to do, this sh*t just got real’!
My short-lived college career was not about going to parties and drinking; I did none of those things. What I did do is hit the gym daily, sometimes twice a day. I started to really lift weights and found a place that felt good. I missed the structure of home life; the feeling of losing control was overwhelming. To bring that sense of ownership and discipline into my everyday life, I began to limit my food intake, lost 5 lbs and enjoyed those around me saying how great I looked. I thought, ‘If I look great after 5 lbs, imagine if I lost 10!’
I did just that. As the weight came off, I felt empowered – and I’m embarrassed to admit this – but I felt a little better than those who could not control themselves. Little did I know, in my attempt to gain control over my young life, I actually lost control in the form of anorexia. As my outer self appeared to look better, my inner self was losing big time. I came through it with a better sense of self, understanding that perfection is a myth and every day is a struggle. Control no longer represented depriving myself. I learned that food is not a reward, and exercise is never a punishment.
Decades later, I still recognize my desire to be in control, but maturity has taught me to do so in a way that nurtures the body, mind and soul. Those dark thoughts of basing my worth as a person solely on how my body looks are still present, and always will be to some extent, but they no longer consume me. Making a career in the fitness industry can be ruthless. We are judged on our looks constantly. It is a very visual business that is only promoted through the rise of social media. My best piece of advice for anyone is to celebrate what your body can do, have faith in your abilities and lead with kindness.
As My Dry January came to a close, there was no full court press or sprint to the finish line. I did not dream of that beautiful glass of wine or my after dinner Manhattan. I am pleased that I finished what I started and grateful for the reminder that the only competitions I need to win are those I enter into with myself. The only voice that matters is my own.
As a career group fitness instructor, I may select the playlist and be the one with the microphone, but those that truly move me are all of you who come to class. We all have stories to tell and sometimes within an ugly truth lies a beautiful lesson. Find inspiration in everything and live with gratitude. Shoulders back, chest out and chin up!
Post written by FFC Contributor and Group Fitness Director Lois Miller
https://ffc.com/wp-content/uploads/2020/02/beer-2280x1400-1.jpg14002280Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2020-02-06 08:00:132020-02-06 08:00:13My Dry January: An Ugly Truth and A Beautiful Lesson
Being in a group fitness class, surrounded by others, is a great way to motivate you to work hard, but is it the right class for you? Here are some of my tips for how to choose the best classes at the gym depending on what’s right for you, plus how to set your weekly workout schedule up.
Consider the time of the class.
Does the time work? When it comes to making a commitment, the most important aspect is timing – you have to choose a time that works with your busy schedule. I’ve found that people are most successful at choosing a group fitness class on the way to work or home or one that coordinates with drop off/pick up of kids.
What are your goals? Weight loss, strength gains, training for a race or more flexibility? Each class will help you reach specific goals. A HITT or spin class will probably burn the most calories. A traditional yoga class improves core strength and flexibility, but a yoga sculpt class includes higher intensity with weights. You want your schedule to have a balance of resistance, cardio and flexibility – too much of one can cause injury.
Set a realistic schedule that has some flexibility.
Let’s be honest, things are thrown at us and our schedules every day that force us to move things around. When it comes to classes at the gym, have a second or even third option if you can’t make it to your first choice class.
For example, you can initially choose classes for Monday through Wednesday, but if you miss one, have a Thursday class as a backup. Otherwise, you can take Thursday as a day off. Remember if you properly perform a resistance training class, you are taking the muscles to an extreme fatigue (almost failure) level, and that requires a rest period of 24-48 hours. This means a day or two of rest should be scheduled into the week.
Before class begins, the group fitness instructor should explain what the class entails. Throughout the class there should be guidance on form and explanation of the movement. The instructor should both explain and demonstrate progressions and regressions. Try a find instructors you can connect with and who motivates you!
https://ffc.com/wp-content/uploads/2019/09/How-To-Pick-The-Best-Classes-At-The-Gym-And-Set-Up-A-Workout-Schedule-FFC-Fitness-Chicago.jpg10001500Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2019-09-05 09:51:172019-09-05 09:51:17How to Choose the Best Classes at the Gym
FFC group fitness instructor Steve Parkin has a pretty incredible story – and relationship with fitness and wellness. Check out this account below!
I was born and raised in Jamaica. As a boy, I took up running at the age of 10 and was soon scouted by primary schools to be a part of their track team. This began the journey for drive and discipline which later led to the realization as a teenager that fitness was a passion and path I wanted to take.
As a teenager, I became a regular at the local gym, where I studied martial arts and took up bodybuilding. I realized that being a part of the fitness world not only kept me in shape, but saved me from the alternative, which was being on the streets and exposed to a life of crime and violence. Not having the luxury of the caliber gyms we have here in Chicago, or being able to afford the memberships, I made my own weights out of car parts.
Impacting Others Through Fitness & Wellness
I became a fitness instructor and began sharing my passion for fitness with others. This work and commitment to achieving the highest level of personal fitness paid off when I was hired as a fitness coordinator at a premiere Jamaican resort, and asked to create a fitness program for guests. I developed a program for guests of all fitness levels at Sandals Beaches Resort, which included land and water aerobics and personal training services.
Through this work on the resort fitness program and my own personal fitness regimen, I realized that fitness and a healthy lifestyle had changed my life.
My life goal became helping others transform their lives through fitness. Upon entering the United States, ironically one of my first interviews for group fitness was at Crunch Fitness with Lois Miller. I didn’t get that job based on my broken English with no permanent residence status at that time, however, I DID get an opportunity at FFC and it brought my relationship with Lois full circle – who I enjoy working with today. FFC gave me a chance and 19 years later, I am still going strong.
Fitness is a Lifestyle, Not a Hobby
Today, I love sharing my enthusiasm for fitness with others as a group fitness instructor exclusively at FFC locations around Chicago including West Loop, Union Station, Gold Coast and Old Town.
I am certified in a number of different fitness associations, including the International Fitness Association, Aquatic Exercise Association, and Jamaica Aerobics & Fitness Association. I also currently have a certification with A.F.A.A for personal training and serve as a personal trainer to a large and varied clientele, ranging from individuals who are just beginning to incorporate exercise into their daily lives to marathon runners and other seasoned athletes who need cross training designed to enhance performance. Through my passion, motivation, and creativity, I have developed a large base of clients. On a personal level, I continue to adhere to my strict personal workout regimen, and now trains my young daughters ages 10 &13 to continue the legacy for fitness and good health.
https://ffc.com/wp-content/uploads/2019/08/Employee-Stories-Steve-Parkin-Formula-FFC-Chicago.jpg7001140Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2019-08-07 11:07:092025-07-29 12:04:55Developing a Passion for Fitness & The Passport for Success It Became
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