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As the year comes to an end, we begin to think about the last 12 months. We ask ourselves, ‘Did I accomplish the things I said I would in January? Am I happier? Am I stronger? Have I grown as an individual?’ Everyone wants to be better. We always want to find new ways to do more with less. People always ask me, what I’m working towards, and how I’m doing it.  Hopefully, this message will answer some of those questions. Regarding work life balance importance, I’ve put together a collection of my thoughts, the tools I use and ideas for how to implement them that I hope will be useful for you and help you find balance in multiple aspects of your life.

Giving Back

Fitness has always been a passion of mine and I was looking for ways to give back to the world. A great friend and mentor of mine (Antonio Coke) made a comment one day over lunch that stuck with me: “Life isn’t about what you take from it, but what you can give back.” Before I turned 30, I really had the mindset of taking what I could from the world. Some would refer this to “doing me.” I work for large corporation out of Chicago as my day job, and truly enjoy what I do. But I could never quite shake the feeling that something was missing.

I’m a firm believer that life works in mysterious ways, and all it takes are small moments to make a big difference. In April of 2018, I was asked to lead a class at FFC to see how I would like it. The week I turned 30, I led my first class, and got a taste of fulfillment. The feeling of giving back to the world. I later proceeded to sign up for my ACE certification in Group Fitness and had 6 months to take the exam. Fast forward to the end of September, I took the exam and passed. I was legit. Where am I going with this?

Work Life Balance Importance

Finding balance is still one of the most difficult parts of my life, even today. From working out in the morning, working a 9 to 5, and teaching at night, I needed a plan. Friends and family ask me all the time, “How do you have time for everything?”

Through trial and error, I learned that the only way I was going to be able to handle everything was with a balanced workout and diet schedule. As we get ready for the new year, I’d like to give back by providing ideas and thoughts that I have implemented in my life to bring fulfillment.

So many times, we hear about people “wanting” to do something that makes them happy but that they’re “too busy.” For me, I have found that having a morning routine, nightly routine, structured diet, and focused workout schedule helps me function at maximum capacity. Integrating all 4 of these factors has helped me find balance within my daily life while giving back to others.

Please note – the purpose of this message is to answer the questions of those who have asked about what I do and how I do it. My process and ideas below are specific to my schedule, goals, and body type.

Factor #1: Nightly Routine

Before going over my morning routine, I thought it would be better to go over how I end my days in my nightly routine. I’ve learned the hard way that if I don’t sleep the way I need to, my next day is derailed. I wake up every day at 4:00 am, and work best after seven true hours of sleep. I use the word “true”  because that is actual sleep.

I am an advocate for social media, but I push myself to not become dependent on it. Two factors that help me with that can be accessed as settings within the iPhone, and are now available with the iOS 12 update (check out this quick guide for how to set them up).

  • Downtime – I have my apps shut down from 8:00 PM – 4:30 AM
  • App Limits – I limit the amount of time I spend on Instagram (30 minutes), Facebook (15 minutes), and LinkedIn (15 minutes)

These settings help me by allowing my brain to wind down an hour before sleep. For the longest time, I found myself flicking my thumb along that screen until I was ready for bed. I’ve come to learn was that blue light and media were stimulating my brain, which delayed the time it took my brain to get to rapid eye movement (REM) sleep.

REM sleep is important for many reasons, but what I was wanting especially was the muscle recovery piece. Having my apps shut down at 8:00 PM also pushed me to read books and/or journal. This helped me with allowing my mind to get away from the day and/or let anything out onto paper. Now, if I’m reading, I’m typically out within 15 minutes around 8:45 PM.

Factor #2: Morning Routine

My morning routine is important to me because I am able to start the day by focusing on myself. My day job requires me to contact customers and partners all day with minimal downtime. While teaching class in the evenings, I am giving myself physically and mentally to each participant to ensure they’re getting a workout they wouldn’t get on their own. A 4:00 AM wakeup is out of the ordinary for most, but works well for me as I like to start my day with journaling and a workout. I use the app Sleep Cycle, which gradually wakes you up versus dramatically with the default Apple settings.

I get to the gym at 5:00 AM. I always start my day with a cardio session, which varies between kickboxing and running. Each workout is followed by a long shower then back home for my first meal. Once done, it’s usually around 7:00 AM, and I am ready to head to the beautiful world of Corporate America. From the time I wake up to the time I get to work, I have already been awake for 3 hours and my body/mind is clear for the day.

Factor #3: Nutrition & Sample Diet Breakdown

Nutrition has been a key factor of success in sustaining morning workouts, evening workouts AND my day job. While working with FFC’s dietitian, Alicia Huggler, I learned I wasn’t eating enough to keep up with my workouts plus my resting metabolic rate. Now, I change my diet throughout the month as I change my workouts. Below is a breakout of what I eat on a monthly basis.

          

The first week of the month includes higher carb intake as I lift heavier. As the month goes on, I replace my carbohydrates with fats (which is highlighted in blue above). This resets each month as I reintroduce carbohydrates into my system. In working with Alicia, I learned many different things, such as to eat the skin of my sweet potatoes because they are a great source of fiber and nutrients.

Factor #4: Fitness & Sample Workout Breakdown

When it comes to my workout schedule, I do my best to mix things up with cardio, strength training, HIIT and circuit training. Below is an overview of the schedule along with descriptions of each focus and why I do them:

  • Cardio – I jump between kickboxing and running workouts, and do them in the morning, as they’re a great way for me to wake up and start my day with something I enjoy.
  • Strength training – I lift weights twice a week (with a focus on “pushing and pulling”) to ensure I’m retaining muscle mass while doing cardio on a daily basis. “Pushing” might include squats, shoulder press, lunges, chest press, etc. “Pulling” might include deadlifts, upright rows, rows, etc.
    • Week 1 (heavy strength training): 5-10 reps / set x 5
    • Week 2 (intermediate strength training) 10-15 reps / set x 5
    • Week 3 (light strength training) 15-20 reps / set x 5
    • Week 4 (recovery) 10-15 reps / set x 5
  • HIIT – I do evening HIIT workouts following strength training days, which allows me to increase my heart rate quickly while using weights, ropes or kettlebells.
  • Circuit training – I follow an hour-long run with circuit training a part of my Saturday morning routine because I’m following a rest day and need to wake up my entire body. I’m not looking to break records, more so integrate push, pull, and core exercises into one workout.

 

Weekly Workout Breakdown

I break up my schedule on weekly basis: weeks 1 – 3, heavy, intermediate, light; week 4, recovery. Some months have 5 weeks vs the typical 4; I extend week 3 (light strength training) into week 4 and perform the “light” schedule for 2 weeks.

In the screenshot above, you’ll notice a “recovery” week, where I continue movement, but at a lower intensity. I do a single workout instead of two-a-days; in the morning I use the extra time to do light stretching and foam rolling to wake up.

When it comes to technique and proper form, I work with expert FFC trainer, Jeremy Gorden. His experience in personal training has helped me with building lean muscle mass, while staying an agile runner. I always recommend hiring someone to push you plus they’ll see things you won’t.

Summing It Up

As for final thoughts, I hope this message is received not as a manual of how to live your life but, as an example to pull from. Remember, this is what works for me and what I enjoy doing. If you could take one thing from this, and it impacts you in a positive way, this is a success. As you prep for 2019, take a second to think about something you’ve always wanted to do, and just go for it.

It doesn’t matter if you’re 30, 40, or 50, we all have the choice on how to live our lives. What you give back to the world is what you’ll be remembered by when you’re gone.

“The meaning of life is to find your gift. The purpose of life is to give it away.” -William Shakespeare

Omar

Post written by FFC group fitness instructor Omar Romero.

About Omar

Omar is a fitness enthusiast based out of the Chicagoland area. As an FFC group fitness instructor, his focus is around functional fitness mixed with high intensity interval training. His personal philosophy is based on hard work and no excuses. You can see his other published pieces by clicking here!

We all know that the Thanksgiving meal is the main event on Turkey Day, but there is no better way to prepare for the feast than with a fat-burning workout. As many pilgrims say, “thou shall work hard, if thou desires to play hard”. You’re allowed to play hard and indulge in all the delicious food, but you also have to work hard during your pre-feast workout.

Don’t fret! We’re here to help. We’ve developed two workouts to incorporate into your Turkey Day traditions of watching the Macy’s Thanksgiving Day Parade and cheering on your favorite football team. These exercise outlines will help you maximize the sweat before the sweets!

Choose one of the two workouts below and perform the corresponding exercise every time a list item occurs. Want more of a challenge? Grab some canned cranberry sauce as weights!

Thanksgiving Parade Workout

  • Every time someone says “turkey” or “pie” – 5 push-ups
  • Every time a new celebrity is introduced – 5 squats
  • Every time someone says, “Macy’s” – 10 bicycle crunches
  • Every commercial break – perform butt-kickers for the duration of 2 commercials
  • Every new musical number – perform high knees for the duration of the song
  • Every Snoopy sighting – 15 burpees

Related: burn tons of calories during this 45-minute mom-friendly workout!

Thanksgiving Football Workout

  • Every 1st down – 5 squats
  • Every penalty – 10 push-ups
  • Every timeout – hold a plank for the duration of the timeout
  • Either team scores a field goal – 10 dead bugs
  • Opposing team scores a TOUCHDOWN – 10 burpees
  • Your team scores a TOUCHDOWN – hydrate!

Have any questions about these workouts, the exercises or fitness in general? Email us or stop by FFC Boystown anytime!

Sedona Buttner = sbuttner@ffc.com Luke Meierdiercks = lmeierdiercks@ffc.com

 

 

Post written by FFC Boystown Personal Trainers Sedona Buttner and Luke Meierdiercks.

Sure, running on the treadmill, busting your tail on the elliptical or kettlebell swings during a PTC class will help you rack up those Myzone Effort Points (MEPs), but that’s not the only way to score them! The cool thing about the Myzone system is that it measures your effort based on your unique heart rate range and streamlines the reward system across the board. That means almost any kind of activity you can think of will earn you MEPs to track your workouts and foster friendly competition. If you’re looking for a fun and different way to rack up the MEPs, you may want to consider spiking that heart rate and fatiguing those muscles with the help of rock climbing! This adrenaline pumping, full-body workout will be sure to bring you into the yellow and red zones before you ever even leave the ground! If you are finding yourself unmotivated or exhausted by the thought of your current workout routine, try shaking things up a bit with a fresh take on physical fitness and check out indoor rock climbing in Chicago. Here are some reasons why you should strap on the MyZone, harness up, and get climbing.

Climbing is a cardiovascular workout.

Amy Brown indoor rock climbing in Chicago benefitsWhile climbing, you will feel your heart racing. It may be due to exertion. It may be due to nervousness. It may be due to both. Either way, your heart is working. A study conducted by Purdue University suggests that rock climbing performed at a moderate intensity is roughly equivalent to 244 steps per minute. This exceeds the estimated 222 steps per minute that are taken when running a 10-minute mile.

This year, I decided to join the fun and invest in a Myzone belt of my own! After a two hour, low-intensity bouldering sessions (more on bouldering versus rope climbing later!), I charted my first 229 MEPs. I also took it upon myself, my climbing buddy and my trusty stopwatch to record how much time I spent actively climbing. The breakdown estimates that I spent roughly 30 total minutes actively climbing, leaving myself with a measly 90 minutes of chatting and socializing! After all, I’m the queen of “climbing a little and chatting a lot!” Luckily for me, climbing was shown to be extraordinarily efficient when I decided to focus.

Climbing helps with strength training and muscle toning.

Thankfully, your heart is not the only muscle that will see some action during climbing. While climbing, every part of your body from your head to your toes plays a significant role in your ascent. All major muscle groups must work cohesively during your gravity-defying fun! These include your core, shoulders, back, biceps, triceps, quads, glutes, hamstrings, and calves. After one session, my back and shoulders are already screaming for a visit to the spa! Many new climbers are also surprised to find their forearms sore due to the grip strength required to remain on the wall.

You can tailor different workouts to cardio and strength training goals.

Because climbing is so versatile, you can structure your climbing sessions to place a bit more emphasis on either one of the aforementioned fitness components. There are two common forms of climbing: rope climbing and bouldering. These two are related to one another in the same way that marathon running and sprinting are related. While both fit under the large umbrella of “running,” there are very different approaches to properly training for and performing these activities.

Rope Climbing

Think of climbing with a rope and harness as the marathon run. During these climbs, more focus is placed upon your respiratory output and endurance. The climbs take a longer amount of time to complete and are typically completed on a vertical wall, climbing upward. If a climber was interested in placing a greater emphasis on spiking his or her heart rate, it would be a great idea to spend time climbing laps on less difficult climbs.

Bouldering

Conversely, think of bouldering as the sprint. Bouldering is a different type of climbing that is done without ropes and harnesses. The routes are shorter and go nowhere near as high. Because of this, bouldering is often done with mats and padded floors. When the climber falls, they land on the mats. The movement associated with bouldering is often more powerful and technical, which calls for less respiratory output and more strength-building. Given that my first Myzone climbing session catered to strength performance, I was pleasantly surprised by the results. I can’t wait to see what happens when I strap on my belt during an endurance session!

Climbing complements other workouts.

Climbing is a wonderful thing to do, but it shouldn’t be the only thing you do! Reap the benefits of a stronger grip while maxing out on your deadlift. Squat with ease knowing that you regularly perform pistol squats while suspended 20 feet in the air on the climbing wall. Engage those back muscles to finally crank out the first of many pull ups. No matter what your fitness goals may be, just know that regularly climbing will help you get there.

Related: speaking of squats, check out these 8 great benefits of using weights in your fitness routine.

Climbing improves flexibility and mobility.

You will often find your body in very unorthodox positions while indoor rock climbing (“You want me to put my foot where?!”). Rock climbing regularly allows you to increase your overall range of motion, especially in your hips and shoulders. Many climbs call for far reaches and high foot placement. Performing these movements regularly will allow your body to adapt and strengthen accordingly.

Pairing rock climbing with regular stretching (dynamic warm-up stretching and static post-workout stretching) multiple times a week will also assist in improving your flexibility and mobility.

Climbing improves balance (and combats imbalance!).

While rock climbing, you are suddenly far more aware of your center of gravity because you are constantly shifting and moving. Determining the most efficient way to position your body and using your core to remain on the wall are of utmost importance. There will be times when there will only be one foothold for you to move from. As you ascend, you will need to stay calm and balanced while your second leg remains off the wall. This requires a great deal of balance and control!

Additionally, the combination of pushing and pulling motions required from both sides of your body will help eliminate muscle imbalances. Are you a righty or a lefty? Leave your friends guessing! There’s no such thing as a strong side when you’re this balanced!

Climbing helps develop functional strength.

That jar of pickles is no match for you! Never again will you need to hand over a jar and have someone “loosen it first”. Climbing helps you to develop grip and forearm strength that will allow you to leave no jar unopened. You may not crush everything you hold into dust (I hope), but you will quickly notice a substantial difference in your hand and forearm strength.

Aside from your arms, other parts of your body will strengthen. The repetition of upward stepping will make every staircase a breeze. Your strengthened back and core will help alleviate some of the discomfort associated with poor posture. I hope you’re ready to be the talk of the town for being one lean, mean, functional machine!

Indoor rock climbing Chicago benefits

Climbing is a mental workout.

Every single route is a life-sized puzzle waiting to be solved. You must rely on your focus and problem-solving abilities to complete each climb. Assessing your personal skills and applying them to each step of your climb is extraordinarily important and thought-provoking. Additionally, every other thought and concern must be left on the ground below. For a few blissful minutes, you have no choice but to ignore the nagging voice in your head trying to convince you that you left the oven on!

Many individuals also use climbing as a creative outlet. As you become more familiar with your body, you develop an individual style of climbing. More than a few of our regular climbers embrace each climb as a form of choreography. They become very focused oh perfecting a sequence to a climb that was once difficult. We like to watch and learn from one another, embracing different styles of movement and attempting them. Climbing is a social sport by nature, and we take great pride in the community we form and the ideas we share in order to complete a climb!

But most importantly… climbing is fun!

Amy Brown Climbing Wall FFC ChicagoWhether you’re overcoming a fear of heights or experiencing the euphoria of reaching the top of the climbing wall for the first- or hundredth- time…. the excitement never gets old. You will still feel as if you are on top of the world. Rock climbing provides you with a unique sense of accomplishment that you will find nowhere else in the club. There is always a new challenge for you to conquer, leaving you engaged. Join us for some indoor rock climbing in Chicago and enjoy the smiles, chalky high fives new group of friends that are cheering for you every step of the way!

While there are an infinite number of reasons to make rock climbing a regular fixture in your health and fitness program, this list is a great place to start. We challenge you to climb right out of your comfort zone and never look back. Reach new heights (literally) and joining our climbing community! Get climbing with us at our Oak Park and Park Ridge locations. For more class and program information, email Amy Brown at abrown@ffc.com.

Post written by Amy Brown, FFC Oak Park Climbing Wall Supervisor.

Pin this for Later: Indoor Rock Climbing in Chicago Benefits

 

Best benefits for fitness indoor rock climbing Chicago FFC

Linda Spriggs is a certified Pilates instructor and teacher trainer for the FFC Pilates program. Check out her curated playlist!

About Linda: A Pilates Method Alliance (PMA) certified Pilates teacher (CPT), Linda is a former principal dancer with the world renowned Alvin Ailey American Dance Theater, and professor at the University of Michigan (Ann Arbor). She earned her bachelor’s degree from the Juilliard School (NYC) and her masters degree from the University of Michigan (Ann Arbor). She has been a top-tier Pilates instructor in Chicago since 1997, and is currently a level III Pilates trainer/coordinator at FFC South Loop and a Teacher Trainer with the Pilates Teacher Trainer Program at FFC.

Go to workout song: This Is What You Came For – Calvin Harris, Rihanna

Why music is so important related to fitness: Music inspires feeling and emotion, Igniting a visceral response through movement… movement heals!

 

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Austin Head is a group fitness instructor and trainer at FFC. Check out his curated playlist!

About Austin: Austin is 1 of 3 exclusive group instructors in the company. He is also the creator of the bootcamp “TRT” (Tread.Rowing.Turf). Follow him on social media @Austin_Head!

Go to workout song: Anything with an awesome beat. House music or hip hop.

Why music is so important related to fitness: I teach to the beat drops. When you don’t think you have anything left, then you hear the beat about to drop, and push a little harder. THAT is why music is so important!

 

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Heather Hamilton is a group fitness manager and Performance Training Center coordinator at FFC. Check out her curated playlist!

About Heather: Heather is the group fitness manager and PTC coordinator for FFC Boystown, FFC Lincoln Park, FFC Old Town, and FFC Gold Coast. She has been a fitness professional for 11 years and teaches many group fitness classes at FFC. Heather is also a nationally qualified competitive powerlifter and a certified exercise physiologist. In her spare time she enjoys gaming and playing with her rescue puppy named Larry.

Go to workout song: anything “chill” or “EDM” – no particular song. I mostly enjoy experiencing the sounds of the gym around me while working out; no ear buds.

Why music is so important related to fitness:  Music is medicine; it can decrease stress, help you fall asleep – while working out, it can help motivate you, enhance physical performance and increase endurance.

 

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About Austin: Austin Martin is a member experience manager at FFC. Check out his curated playlist!

Go to workout song: I don’t have one. It depends on my mood!

Why music is so important related to fitness:  Music is everything!  It motives, inspires, heals – it’s essential for LIFE.

 

 

 

 

 

 

 

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Dominick DeFranco is a group fitness manager at FFC. Check out his curated playlist!

Dominick DeFranco FFC curated playlist

About Dominick: Dominick is a dancer, choreographer, director and fitness trainer in addition to acting as the group fitness manager at FFC. He’s traveled the world dancing, performing and instructing classes – and he is a former director and choreographer of the NBA Nets Dance Team!

Go to workout song: anything “chill” or “EDM” – no particular song. I mostly enjoy experiencing the sounds of the gym around me while working out; no ear buds.

Why music is so important related to fitness:  Music is medicine; it can decrease stress, help you fall asleep – while working out, it can help motivate you, enhance physical performance and increase endurance.

 

 

 

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Max Potolsky is a member of the membership team at FFC. Check out his curated playlist!

Max FFC curated Spotify playlist

 

About Max:  Max graduated from the University of South Florida with a B.A. in advertising and entrepreneurship. He is a former realtor who transitioned into the fitness industry after taking the NASM certified training course.

Go to workout song:  Anything Eminem.

Why music is so important related to fitness:  Music is important for fitness because it gets you in the right mindset, which allows you to go harder than you normally would.

 

 

 

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