Water makes up 60% to 65% of our total body weight. When we exercise, we lose water through sweat – this water needs to be replaced. Even a 2% loss of body weight through sweat (i.e. 3 lbs of loss for a 150 lb person) can put you at a disadvantage. If this fluid loss is not replaced properly, dehydration will occur. This is a serious condition that can diminish energy and impair performance, among other symptoms. However, it can be easily spotted and prevented. Here are a few ways to prevent dehydration and keep up with your water intake.

Signs of Dehydration 

Thirst is one indicator of dehydration, but it is not an early warning sign. By the time you feel thirsty, you are already dehydrated. Other signs of dehydration include:

  • Feeling dizzy and lightheaded
  • Having a dry or sticky mouth
  • Producing less urine and darker urine

Related: have other nutrition questions? Talk to one of FFC’s on-site registered dietitians! Click here for a free 30-minute consultation.

How to Prevent It

Drink Fluids

Preventing dehydration starts long before the activity. The easiest way to avoid dehydration is to drink lots of fluids, especially on hot, dry, windy days.

How To: the night before, as well as before your workout, you should intake the following fluids:

  • 16 ounces of water before bed
  • 16 ounces of water in the morning
  • 4-8 ounces every 15 minutes

Related: speaking of the night before, here are some meal prep tips you can use in addition to these hydration hacks to make sure you’re staying on track!

Be sure to also replace your fluid loss post exercise: 24 ounces of fluid for every pound lost!

Water is usually the best choice, but you can also get fluids from water-based juices and smoothies!

Dress Appropriately

Always dress appropriately for your activity. Wear loose-fitting clothes and a hat if you can, this will keep you cooler and cut down sweating.

Fitness tip: if you can’t remember how much water you drank today, you haven’t had enough!

Many of us dudes have been there. Peeking through those glass doors, observing the mysticism that is a yoga class as we finish our last set of curls. Yoga for guys? Not a chance. A class full of side bending, head standing, lotus-posing girls is no place for me. How am I supposed to chest pump in there?

This perception of yoga as being a “female” modality of fitness focused on flexibility and even spirituality has kept even the most open male gym goers, including myself, from trying a class. I’m here to tell you why guys should practice yoga.I started to get tired of doing the same weight lifting routine day in and day out and needed something new to keep me interested and challenged. So, I decided I was going to dedicate myself to a weekly yoga practice for all of 2016. It’s October, and I’m still going strong – so let me share the 5 main things I’ve learned.

Yoga is not just for flexibility.

One of my goals for starting yoga was to become more flexible and mobile in my joints. I knew this would help prevent injury and since I already felt strong, flexibility was a good goal. Sounds great, but fast forward to 10 minutes into my first class: I’ve been holding downward facing dog for about 15 seconds and my shoulders are on fire.

Later, we do an inversion called crow where you balance only on your hands, and it takes me about a second before I fall on my face. Talk about a wakeup call. Yoga is incredibly effective in building strength and muscle – which makes yoga for guys an ideal fitness modality!

Within a month, I gained an unexpected amount of strength in my shoulders and after 6 months, I noticed my upper body was looking better than ever because my shoulders were bigger and my posture was better. That brings me to my second point.

Related: give it a shot – what do you have to lose? Try FFC for free; click here!

Yoga helps build a better physique.

Typical weight lifting forces us into the same limited range of mobility patterns. This can be effective in building muscle, but many people become unbalanced in terms of where they build that muscle. That’s where yoga for guys comes in.

Body builders know that looking good is not only about size but also symmetry. Posture is probably the most important factor in building an impressive presence, not to mention it is one of the most neglected aspects of health in our society today. By learning how to roll the shoulders back and down, I promise you will look better and become stronger in your lifts.

Speaking of lifting, if you live for the adrenaline rush you get from adding a bunch of 45s onto the bar and lifting some heavy weight, let me tell you…

Related: other things (like yoga) you are putting off at the gym: foam rolling. Here’s why you should try it!

The “yoga high” is real and awesome.

Sounds weird, but you’re just going to have to trust me on this one. I still remember the first time I felt it: drenched in sweat in a 95 degree room, Fetty Wap blasting, and flowing through a series of warrior poses. It was 6 AM, and I left that studio like a man possessed.

The combination of deep rhythmic breathing, complete concentration, and prolonged strength that was needed to successfully complete the flow put me in a weird, trance-like state where I forgot all the stresses in my world and just honed in on the task at hand.

But let’s back up a little bit, it is absolutely true that yoga has the potential to make a profound impact on the way you view your own life and it teaches important life lessons just like the weight room will. It has impacted mine significantly but that takes time, and it’s different for every person. So let’s get back to the fun stuff.

Yoga lets you get upside down & create new challenges.

As a guy who thinks he’s strong, the most interesting part of yoga for me was, and still is, inversions. The amount of strength and mobility required to float into forearm stand or flying pigeon is incredible.

For people who need the constant challenge of improving lifts and getting stronger, figuring out how to balance upside down gave me that same satisfaction; much of it came from conquering something that seemed insurmountable when I first tried it.

The gym provides the opportunity to artificially create a challenging situation to overcome. Just think about that 5th set of heavy squats that you’re dreading doing but know you have to finish.

The last point I want to make is…

Yoga is hard.

Don’t be fooled by the people coming out of a class who talk about how great they feel. You’ll have those days, but you’ll also have days where you are completely spent. When you start practicing inversions, you will fall hundreds of times before you succeed for even 5 seconds.

If you’re like me, this is EXCITING. My one hour I have at the gym every day needs to leave me with the feeling of accomplishment. I want to know I left it all out there and improved myself. Yoga gives you this.

To recap, no I haven’t become a headband wearing yogi, walking around the street whispering Namaste to everyone, and I still love to lift heavy. But I have become stronger, more flexible, well rounded, and confident in my daily life. There is no doubt that I will continue to practice yoga past 2016, and I hope the next time you see a herd of yogis walking into a class, you go out on a limb and give one of the many types of classes a shot.

Post written by FFC West Loop Personal Trainer Paras Patel.

About Paras

Paras Patel is an ACE certified personal trainer at FFC West Loop. He specializes in core training, functional, stability and balance, trigger point and athletic training, as well as TRX/bodyweight training and flexibility.

Want to follow along with his yoga trials and triumphs? Follow him on Instagram at @paraspatel31 or on Facebook at Paras Patel. Have questions or want to set up a free complimentary 60-minute session? Email him at!

When you enter the fitness area at the FFC West Loop club, you may get the instant impression that there are a lot of personal trainers. They seem to occupy much of the open space available and at times, can have their clients doing some interesting exercises.

And at one point, it has probably crossed your mind to wonder who these trainers actually are and what their backgrounds are like. There can be a lot of assumptions and common misconceptions about personal trainers.

It’s natural to assume they are all athletes or body builders, studied exercise science, and probably have been fit their entire lives (maybe even came out of the womb with a six pack). If you’re not interested in becoming the hulk, they probably don’t have much to offer you, right?

While this is an understandable assumption, the reality is the average member can relate to and benefit from a trainer much more than they think.

We’re Not All Fitness 24/7

Many of our trainers did not enter college thinking they would be in the fitness world. In fact, quite a few had other jobs before becoming trainers. Whether it was working in management, being a business owner, marine, accountant, lawyer, or dancer, the diversity of backgrounds of the personal training staff at West Loop is impressive.

In terms of education, several trainers have experience in graduate school, including master’s programs, dental school, pharmacy school, and law school. Undergraduate educations range from chemistry to architecture, criminology, business management, Spanish, and psychology.

You might be wondering how a degree in architecture is going to help you get in better shape, but the relevance is that we are not the typical fitness enthusiasts that many people think we are. Clients also sometimes assume that trainers are perfect, healthy specimens that stuff kale and coconut oil in their pockets and exercise three times a day when in fact we face the same difficulties as everyone else. Several trainers at West Loop have been overweight during their lives, usually because their old jobs were stressful and made living a healthy lifestyle very difficult. Sound familiar?

What Our Trainers Can Offer You

The trainers at FFC have been hired because they are very qualified and knowledgeable, but experiencing success with a trainer is about much more than their knowledge. Knowing that your trainer has experienced significant weight loss, has suffered the same injury as you, or understands the challenges of eating well while balancing school and work puts them in a better position to help you overcome similar challenges.

Related: on the flip side, trainers also learn a lot from their clients. Check out this recent post to see a first-hand account!

The reason why we ended up at FFC is because we are passionate about helping people improve themselves. The training team at West Loop has created a unique culture: we teach each other, learn from each other, and are excited to share what we know with anyone who is interested in learning more. Whether you decide to invest in us or not, we are here to help. Throughout the day, odds are you will see several of us hanging around, working out together, or reading up on continuing education resources when we are not with a client.

So what can they do for you?

In reality, less than a tenth of members at FFC work with a trainer. But your membership isn’t just access to equipment. It also is a subscription to all the health and fitness knowledge that the personal trainers have. So take a chance and get to know some of those trainers you see every day, and you may be surprised at what you find out.

Post written by FFC West Loop personal trainer Paras Patel.


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If you have heard anything about Pilates, you have probably heard it makes your core stronger, gets you toned and increases your flexibility. Something you may not have heard is that Pilates makes you smarter – as in more intelligent, improved cognitive function! Pilates can make you smarter by increasing your attention, motivation and your ability to achieve more. It may also improve your overall mood and reduce your stress, anxiety and fatigue. Who knew you could be physically and mentally stronger just by practicing Pilates?! Check out these 4 ways Pilates makes you mentally stronger and why you should try it.

The 6 Principles of Pilates & Why They Matter

Many of the six principles that serve as the foundation of Pilates relate back to the elements of human cognitive function and can aid in the improvement of these functions. The principles are as follows:

  • Concentration – focus on the mind-body connection to establish more mental and physical benefits from the workout
  • Centering – use your core (Pilates Powerhouse) muscles to help your body’s muscles function and develop more efficiently
  • Control – make precise, controlled, correct movements for maximum benefits
  • Breathing – control your breathing to include full exhalations as each exercise is performed helps with muscle activation and helps with mental focus
  • Precision – work toward the ideal execution of the exercise
  • Flow – ensure that each motion is smooth

Related: not only can Pilates help increase cognitive function, but it can help with muscle imbalances and chronic pain! Check out this post.

Pilates Can Reduce Anxiety & Increase Attention, Motivation & Achievement

So how does regularly practicing Pilates and the principles of Pilates help decrease anxiety and stress and improve your attention, motivation and overall cognitive function – making you “mentally stronger”?

Pilates helps reduce your anxiety by:

  • Increasing your body energy
  • Increasing sleep quality
  • Making your body more comfortable
  • Encouraging proper breathing
  • Improving blood and oxygen circulation flow to the brain
  • Relaxing your muscles

Pilates helps increase your attention by:

  • Increasing the principles of concentration and precision
  • Perfecting the controlling of body movement by the brain
  • Increasing memory-processing speed

Pilates helps increase your motivation by:

  • Improving total mood by performing positive habits and encouraging breathing that helps control emotions
  • Increasing vitality and body energy
  • Offering satisfaction for the basic psychological needs (competence, autonomy, and relatedness)
  • Improving psychological well-being
  • Improving self-esteem
  • Encouraging the release of a certain neurotransmitter which helps to alleviate physical and mental pain

Related: try a Pilates session at FFC on us! Click here to sign up.

Pilates improves achievement by:

  • Generating new neurons (the foundation of the nervous system)
  • Increasing neurotransmitters
  • Aiding in the better survival of the neurons responsible for learning, memory, and higher thinking

If you would like to be increase your cognitive function, become mentally stronger, and more productive, you should consider incorporating Pilates into your regular exercise routine. Your brain and body will thank you!

Post written by FFC West Loop Pilates and personal trainer Tsedal Ashby.

FFC West Loop Pilates and personal trainer TsedalAbout Tsedal

Tsedal is a certified Pilates instructor and personal trainer at FFC West Loop. She enjoys teaching people who are new to exercise as well as challenging more experienced athletes. Want to set up a complimentary consultation? Email her directly at!





In May of 2009 I had received word from my parents that my mom had gone in for a check-up due to recurring headaches, and that the MRI showed a couple of lesions on her brain. After a hard, five-month long fight (during which she maintained her gracefulness, humor and wit through the entire time), my mom passed away from two aggressive brain tumors. I was able to really learn a lot from her during this time, especially when she would say exactly what was on her mind. As she said, “At this point, what’s the worst that can happen?” My mom was a funny woman. Following this, I began looking for something that could change my life that I could also dedicate to my mom. Fast forward to 2012 when I attended the London Olympics and watched a sport called “Modern Pentathlon.” This sport involves five disciplines: swimming, fencing, horse-jumping, shooting, and running. I made a decision then and there that I would pursue this in dedication to my mom, and see how far I could go to becoming an Olympic athlete.

I had played and coached four sports in high school and college, but none of those sports were represented in the Modern Pentathlon. So I had to learn.

I started to fence at a couple of local clubs, and found that I was pretty good at the sport! I started running regularly and entered in a few 5, 8 and 10K races as a continued source of challenge. I began learning to ride horses at my cousin’s farm when I could leave the city. I also signed up for a membership with FFC and started swimming at the FFC West Loop pool. In the beginning I worked with one of their personal trainers for instruction on how to swim.

Related: check out our facilities – try FFC for free by clicking here!

I began with a 9-10 hour/week training schedule and after three months, I started building up to a 20 hour/week schedule. My performance was improving quite a bit, so I contacted the Team USA Pentathlon coach for some guidance.

Following a meeting with the coach, I was able to sign up for an Olympic development camp in Colorado Springs. The camp went well, and I received an invitation to train at the official Olympic Training Center on a continual basis if I wanted to move out there. However, I also have a music instruction business (one of the major locations being in Chicago), so that move was going to be a difficult one. In the end, I decided to stay and train in Chicago, but travel to Colorado 6-12 times/year to train at the OTC.

Going for the Gold

In October of 2014, I was asked to represent Team USA at my first international event in Guatemala. I would be competing in the Biathlon/Triathlon World Championships (run/swim/run and shoot/swim/run). I arrived in Guatemala, and had my first meeting as an international athlete exactly five years after my mom’s passing. The competition went well, and I made a number of friends from all over the world.

I represented Team USA once again in June 2015 for the Modern Pentathlon in the Dominican Republic (a tournament involving North and Central American athletes).

I also competed for Team USA at the Biathlon/Triathlon World Championships in the country of Georgia. It was an unforgettable trip, again resulting in many new experiences and friendships. I also received word that my fencing training would be sponsored by a club in New York, so I would have the opportunity to train with some of the best fencers in the country.

Around this time I entered into a number of triathlons, with the Chicago Triathlon being my first race. I was a bit wary because of my new status to cycling, but found it to be a lot of fun, and I placed decently well, (which I think had to do partly with the bit of BMX racing I did when I was younger!).

Related: new to the triathlon world? Here’s how to improve your transition time!

I had done another race on a borrowed bike soon after, which went pretty well, and decided to try out the USA Draft-Legal Qualifier in Florida in November. The race was a warm one—and they told me there were alligators and other fun animals where we were swimming—but I managed to qualify and represent Team USA in triathlon at the ITU World Championships in 2016!

What the Future Holds

For the next couple of months, I will be changing my emphasis back to the pentathlon for my Team USA qualifiers. That means different pool workouts at FFC, as well as different running workouts, with more emphasis placed on speed as opposed to endurance.

The Olympics in Rio look like a slim possibility, as there is still a decent amount of improvement I need to make, but Tokyo is in 2020, and I will be continuing to train towards this goal! I am also looking forward to adding more triathlon-oriented training into my workouts, and Chris Navin, head of the Tri-Monster program at FFC has been a wealth of knowledge in assisting me to develop in this sport.

With winter approaching in Chicago, I will be gearing more of my runs to the treadmill and a majority of my bike rides to the spin bikes. When I’m not there I’ll likely have the scent of chlorine sticking to me from many, many laps in the pool (thanks FFC for the facilities!).

For more information and updates, be sure to follow my training journey on Instagram, check out my Team USA bio, connect with me in the music instruction space, and visit my website for tips on how to stay active post-college. 

Post written by FFC West Loop member James L.

I first came to the US in 2009. Having grown up in New Zealand, I was not used to the portion sizes of various fast food options in America. Despite my effort to maintain my weight, poor diet and the lack of an exercise routine slowly took a toll on my body. I went up in clothes sizes and my weight ballooned from 172 lbs to 225 Ibs. I didn’t feel good and it was hard to carry all the weight around. I was determined to get my physique back. I began working out at a local gym in Kansas City. At first I didn’t have a clear strategy to achieving my goal of losing weight. But over time I read a lot of articles related to bodybuilding – covering everything from the bulking and cutting phases to the different diet strategies, training methods, and natural supplements.

Finding Fitness Success

This newfound knowledge and experience through trial and error helped me to refine my plan to best fit my body and to ultimately achieve my goal of losing weight. Through discipline, consistency and sheer determination I was able to bring my weight down from 225 lbs to 158 lbs. I became lean and athletic, resembling the ripped athletes I admired when I was younger on the cover of sports magazines.

Related: the top 12 ways to burn body fat, according to a personal trainer.

I later met a trainer at the local Kansas City gym who introduced me to competitive natural bodybuilding. I competed in several amateur bodybuilding competitions with the goal of earning my professional status in natural bodybuilding. At each competition I got better and closer to getting my pro card, but I still had some improvements to make.

After getting married in December of 2014, we decided to move to Chicago. I still wanted to achieve my goal of obtaining my pro card in bodybuilding, so I continued my training at the gym in the new apartment building we had moved into. It was convenient having the gym within our apartment building, but unfortunately there were more treadmills than heavy weights and was not sufficient enough for me to prepare for my competition.

One day I came home from work and I saw personal trainer Cory Fultz from FFC West Loop promoting FFC club memberships. Cory was friendly, informative and easy to chat with. He offered us a tour of the FFC West Loop gym, and after we did the walkthrough tour of the facility I knew immediately that this would be the right gym for me; it had the right equipment I needed to help me prepare for my competition. I was set.

Related: want to try a personal training session at FFC on us? Click here!

Bodybuilding Competition Day

Three weeks before the competition day my wife gave birth to our son. On November 21st I competed at the OCB Midwest States natural bodybuilding competition in DeKalb, IL. After 7 long months of contest preparation at FFC West Loop I successfully placed first and was awarded my pro card. On top of finally winning my pro card, it was a blessing to also have both my wife and son supporting me in the audience.

I believe I was able to get first place this time round because of the training I did at FFC West Loop. I was able to make significant improvements in my physique that allowed me to come prepared and present my best self on stage. I would like to thank my beautiful wife for her love and support throughout this journey and thank you FFC for providing me the resources to achieve my goals.

Post written by FFC West Loop member Bart M.

My name is Charise Horn. Fitness has always been a huge part of my life – especially in the last few years. In January 2013 I decided to change my lifestyle for the better. I was 250 pounds, depressed, my confidence was to the floor, I was trying to get my foot in the door with my culinary degree and things were just not working out. So, with the help of my brothers, I started my fitness journey. From January 2013 to May 2013 I was able to drop 25 pounds, but I needed to change up my fitness routine. That change was boxing.

How boxing changed my perspective on fitnessMy cousin, who has been boxing for the past twenty years, offered me the chance work out as he was preparing for an upcoming fight. Come June 2013, I had officially started boxing. Throughout the summer, my cousin and I continued to box and work out together, and he brought me to his friend’s gym called Body Shot Boxing Club.

While working out there, I continued to lose weight and also signed up for my first amateur boxing match – the finals of the 2014 Chicago Golden Gloves.

The match was to take place in front of 2,000 people. It takes a lot to get into that ring– let alone in front of that many people! I did not come out of the match victorious, but it was probably the best thing to happen to me. You have to be humble in your defeat as well as your victories.

After my fight, I continued to train and lose more weight. In February of 2015 I hit my goal of losing 100 lbs! The feeling of accomplishment was the best I have ever felt in my whole life; my confidence was the best it’s ever been. The long days and nights of training, early mornings of running – nobody can take that feeling of accomplishment away from you.

Related: how FFC helped member Lauren find fitness & gain confidence. 

Boxing as a weight loss workout

Before all of this, I didn’t know where my life was going; I didn’t exactly know what career path I wanted to follow. With the help of my family I decided to go back to school for Bachelor Degree in Business Management, and started working at FFC.

Throughout the last three years my life has taken a dramatic turn for the better – I want people to know how important learning from failure is; that no matter what, don’t ever give up, no matter how many setbacks you encounter. Keep pushing forward because you never know where your life might take you!

Post written by FFC contributor Charise H.



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My weight has gone up and down for the past 20 years. I would lose weight and be somewhat fit, but over time, I would gain it all back (and then some). I must have repeated this cycle three times over the past 15 years. I knew it was time for a fitness transformation.

Most recently, I ballooned up to 210 pounds, which was truly dreadful on my 5’8” frame. I worked out 3 or 4 times a week at FFC, but truthfully, I never gave it my full effort – I had to drag myself to the gym and I regarded working out as a chore.

Plus, I would sabotage myself by snacking excessively, especially in the evening or the middle of the night. I loathed my appearance and constantly beat myself up over it. Something had to change.

Additionally, I own fine Italian and English clothing, but I couldn’t fit into any of it. My suits and jackets were size 40 – 42, my trousers were size 33 and my sportswear was medium and small. Much to my chagrin, I had to buy new, larger-sized clothes just to look halfway presentable. When I wore my suits and jackets, I couldn’t button them and my belly hung over my pants.

The Breaking Point

The low point came when I needed to buy a suit for an in-law’s wedding. My wife and I bought me a cheap polyester suit in a size 46. That was a heartbreaking experience for me because I am a sartorial aficionado who takes pride in his appearance. An important part of my very identity had been taken away from me because of my bad dietary habits and my lack of commitment to exercise and fitness.

I regarded weight loss success stories – whether on television, magazines or online – with a combination of envy and hopelessness. I was in my 50s, and had given up hope of ever looking trim and fit. I literally could not look at myself in the mirror… or even my reflection in a window, and I didn’t like people looking at me because I (falsely) thought that they were judging me.

Knowing It Was Time For a Change

However, last October, I decided to made make a change once and for all. I spoke with my sister-in-law, and she told me of a weight loss program that helped her fit into the nice dress for her daughter’s wedding – the wedding I attended in my size 46 suit (ugh).

After that conversation, I immediately started the same diet program as my sister in law: eating lower-fat, lower sodium, decreasing the size of my portions, eating smaller meals six times a day and daily drinking at least 64 ounces of water or zero calorie beverages. The pounds started to come off. However, that was not enough for me. I didn’t want to be skinny – I wanted to be trim, fit and strong. I wanted to look like a man who obviously works out regularly. I was all in.

FFC West Loop member fitness transformationHow FFC Helped Me Get There

This is when I became more diligent about working out at FFC. I began to work out 4 times a week consistently – three days of resistance training (machine and free weights) and abdominal exercises, plus a day of swimming 40 laps in an FFC pool.

I used the club’s integrated app system (now MYZONE)  to create a new routine for every workout. Like my diet regimen, the app provided me with the kind of structure that I needed to fulfill my commitment to fitness and good health.

As the pounds began to come off I reached an epiphany: I no longer regarded my workouts as a chore; rather, I began to look forward to coming to FFC and working out.

I cannot emphasize enough how important this realization was for me. I stopped telling myself that I was a helpless, undisciplined person who had to resign himself to being overweight and hating how he looked. I now owned – really owned – my new identity as a fit, healthy, strong and good-looking man.

I can now do honest-to-goodness pull-ups, which I had never been able to do in my entire life! I recently did 3 sets of pull-ups, (5 – 8 reps apiece) at FFC West Loop. I can swim 2,000 yards (40 laps) in 45 – 50 minutes. I am in the best shape of my life (ever!) and I weigh what I did in my late 20s, when I never worked out.

Related: check out everything FFC has to offer. Try us free – click here!

Change for the Better

Today, I love my fit, toned body. I am proud of my fitness transformation. I now have muscle definition – strong, muscular arms and a defined abdomen. I know that I can be in control of my own physical shape, and this has transformed the rest of my life. I have more energy and self-confidence. Everyone in my life has taken notice – my sister-in-law (who helped me start on this path) told me that I exude vibrance. Rather than hide behind shapeless clothing, I actually look for clothing that flatters my new look. I revel in that dramatic transformation that I myself created!

Years ago, my wife and I were at a housewarming party for a woman who was (and is) in great physical shape. She had a refrigerator magnet that read, “Would you rather have a tasty treat or a rocking body?” I am proud that I have finally opted for the sustained feeling of pride and good health rather than the temporary rush of unhealthy foods.

Related: check out this recent post about how to use intuitive eating to transform your eating habits.

I have been sharing my success and pride in my body on Instagram and Facebook, and I am pleased to say that I have received a lot of positive feedback and reinforcement. I truly hope that I model fitness and good health for others, and I want to inspire people who have weight issues but don’t think that they can make a change. Thank you, FFC. I could not have done it without the support and encouragement of your staff and the quality of your facilities.

Post written by FFC West Loop member Lou D.

On June 6, 2016, I joined the FFC West Loop gym. At that time, I was very bulky and I had no motivation to work out or go to the gym daily. I needed a lifestyle change.

When I began my membership, I was provided a trainer from the FFC front desk for the four initial free training sessions, as well as one additional paid session (the trainer is no longer with FFC).

I still had 5 additional sessions left, so I called Sarah, Fitness Director at FFC West Loop at the time – she made sure got the best trainer in the gym and advised me to work out with Jessica Frank for Pilates.

I started working out with Jessica and loved her commitment towards customers. Her time management and commitment towards client goal impressed me and I asked her to be my trainer for regular sessions and swimming.

Mid-November 2016, doctors recommended me a lifestyle change; I needed to lose weight quickly. I was very scared when my blood work results came back and showed that I really wasn’t healthy.

At that time, Jessica changed my eating habits, helped me with a perfect diet plan and make sure my blood work results returned to normal. In addition, I am now working with Tom Feeny, Fitness Director at FFC West Loop, for one class on Saturday mornings at 8 AM. He is very hard working and his HIIT sessions are good for losing weight and burning calories.

Related: want to lose weight? Science says try HIIT.

I am thankful to the FFC fitness training team at West Loop for being there, as a partner, and motivating me when I was giving up. Also, a big thank you to Jason, the club general manager, for always listening and improving club equipment, and for being available when members need help.

Overall, the FFC fitness training team at West Loop, Jessica and Tom made me a very healthy person. In the past year, I have lost 30 pounds and cut my waist size down from 36 to 30. I have lost 5% body fat and reduced my BMI by 3%. I completely altered my wardrobe because all my clothes were very loose. I am very thankful for Jessica for being a dependable friend and an awesome trainer.

Post written by FFC West Loop Member Avnit B.

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The push-up is commonly associated with military conditioning, gym class, and some martial arts. For many, they can be unexciting, feel impossible or even gruesome. Hopefully, though, after reading this you will incorporate this versatile and efficient exercise into your workout routine!

Push-ups are categorized as a calisthenic exercise performed prone (face down), during which the body is raised and lowered with the arms. Push-ups use many muscles, making it a great exercise to do regularly. Push-ups use your pectoral muscles, triceps, and other muscles of the shoulder area such as anterior deltoids, serrates anterior, and coracobrachialis. Push-ups also use core muscles, such as your transverses abdominis and rectus abdominis, and help with core stability. (Need something for the lower body? We’ve got you covered here.)

There are many varieties of push-ups – some are better for beginners, and some for more advanced levels. Below, we’ve compiled a list of the top 10 types and their benefits so you can find the ones that work best for you!

Standard push-up 1

Standard push-up 2

Standard Push-Ups

Get into plank position with your hands under your shoulders, engage your core and keep your chest lifted and eyes gazing out in front of you so that your spine stays in a neutral position.

Bend your elbows and lower your body to the floor with your inhale, then push up with control and exhale as you rise back to a neutral position. Don’t let your backside dip or stick up, your body should remain in a straight line from head to toe.

Draw your shoulder blades back and down, keeping elbows tucked close to your body. It’s important to practice good form consistently to avoid injury and yield greater results.

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Modified Push-Ups

These pushups are great for beginners; they are performed by supporting the lower body on the knees instead of the toes.



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The Wide Push-Up

Start from a normal push-up position but spread your hands wider than shoulder length. This will force your chest to do most of the work.



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The Narrow Push-Up

From a normal push-up position, place your hands just a few inches apart from each other underneath your chest.



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The Diamond Push-Up

For these push-ups, place both palms on the ground so that both thumbs and pointer fingers are touching and form a diamond. These push-ups really work your triceps!


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The One-Leg Push-Up

From the standard push-up position lift one leg up off the ground and do a set, switch legs to complete the set. Be sure to engage your core to help you stay in position!


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The One-Arm Push-Up

Get into position and bring one arm behind your back or to your side and complete the movement, switch arms and complete the set. These are a great challenge!



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The Feet Elevated Push-Up

Do a normal push-up, but with your feet elevated on a box or bench. The higher the platform, the more you’ll work your shoulders, chest, and core. For more challenge, use an exercise ball.


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The Body-Elevated Push-Up

Performed with hands on an elevated platform, commonly seen with medicine balls. For an even more advanced exercise, you can also elevate the feet.


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The Wall Push-Up

Another great variation of a push-up for someone new to exercise or lacking the upper body strength for a standard push-up. These are performed by standing close to a wall and then pushing away from the wall. Increase the difficulty by moving your feet farther from the wall.


Fun Facts About Push-Ups:

  • In most forms of push-ups, you are lifting 65% of your body weight
  • The record for the most consecutive push-ups is 10,507 by Minoru Yoshida of Japan in 1980.
  • Push-ups dates back to 1905
  • The record for the most push-ups done in 24 hours (non-consecutively) is 46,001 by Charles Servizio of the USA in 1993.
  • The Fence Lizard demonstrates push-ups to attract its reptilian mates

Photo demonstrations are courtesy of Jose Rodriguez. For more push-up ideas or to schedule a one-on-one personal training session with Jessica, email her at To schedule a consultation with Jose Rodriguez (pictured), email him at!

Post written by FFC West Loop Personal Trainer Jessica Frank.


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