This month, we’re featuring Rachel Gitlevich’s workout playlist! Rachel is a personal trainer at FFC Old Town. She loves helping people feel empowered in their mind, body and soul. Outside of the gym you can find her spending time outdoors, practicing yoga and attending live music events.
Despite the crazy fact that only two U.S. states actually produce coffee (Hawaii and California, in case you were wondering), you can bet U.S. citizens drink a LOT of coffee. An average of 3.1 cups per day, in fact! We’ve rounded up a list of all the best coffee spots you should check out in Chicago’s Boystown below. Happy caffeinating!
Okay, maybe we just wanted to include Aje Café because of its stellar sandwich list, but rest assured, they DO serve coffee and their drinks are delicious. With a cozy vibe, free wifi for customers (they just kindly ask that you make a purchase) and a plethora of places to sit, this spot is ideal for your morning coffee or your afternoon pick-me-up.
Aje Café is locally owned and a great way to support small businesses. Additionally, they love to highlight art from local creatives, which never hurts if you’re looking for a place to work and get your creative juices flowing!
Related: Looking for lunch spots in Boystown?
Maison Parisienne – 3307 N Clark St
Sometimes you just need a quick getaway (especially when it comes to winter in Chicago, eek!). Look no further than Maison Parisienne for a jaunt across the Atlantic. With chic vibes and traditional French faire, you can be sure to find something that will pair well with your caffeine fix. Plus, this shop is eco-conscious and uses compostable and biodegradable cups, lids, water cups and straws.
If you happen to stop by in the warmer weather, you can sip your cappuccino on ‘La Terrasse’ – a spacious outdoor garden in the middle of Lakeview. Fun fact: you can also rent La Terrasse for events – birthday parties, baby showers or even reunions!
Osmium Coffee Bar – 1117 W Belmont Ave
Dark Matter Coffee has been a staple of the Chicago coffee scene since 2007. They built their foundation on the ethos of sustainability and social responsibility; they work with aligned organizations and directly with farmers in El Salvador, Guatemala and Mexico to cut out the middle man and support fair business practices.
Osmium is one of six Dark Matter locations in Chicago (fun fact: a number of FFC clubs actually carry Dark Matter coffee!) and a great destination for your coffee needs. Dark Matter roasts their own beans (lots of floral notes) and has been pioneering a barrel-aging program that lends a unique flavor to the drinks. Try a barrel-aged agave latte for extra complexity!
Pick Me Up Café – 3408 N Clark Street
Pick Me Up Café has been supplying Chicago with delicious drinks and food since 1997 and was one of the first locations in the area to offer vegan/vegetarian-centric dishes! Another unique attribute? You can get your java in frozen form: try the Cappuccino or Mocha shakes.
If you’re looking for a little pizzazz in your pick-me-up, try one of their seasonal concoctions. Some recent offerings include a latte spiked with Jameson and a chai latte spiked with spiced rum. Another bonus? Breakfast all day!
The Coffee & Tea Exchange – 3311 N Broadway
Are you starting to pick up a theme here? When it comes to good coffee, Boystown is one of the best for historically rich java. The Coffee & Tea Exchange dates back to 1975, when Steve (the original owner) roasted his beans right in the shop and displayed them in barrels to help inspire and educate customers on different types of coffee from around the world.
While they may love selling the beans (wholesale, in bulk or even in gift boxes), you can definitely get a good ole cup of joe to-go, too. Want something a little fancier than your basic black? Don’t worry – they have an extensive specialty drink menu. Past creations have even included riffs on your favorite FRIENDS/Central Perk drinks!
Related: The Best Bars on Halsted
Whatever time of day you’re looking for a java jolt, you’ll definitely be able to hit the spot at one of these best coffee shops in Boystown. From lunchtime coffee cafes to breakfast-all-days, this should be all the convincing you need to keep this list handy!
Post written by FFC Contributor Megan Zink.
FFC Union Station Pilates instructor Nicole Gibson shares her commentary on a great article from IDEA Health & Fitness Association.
Article: The Science of Pilates: Research Update via IDEA Health & Fitness Association
Article Summary:
This article is from the perspective of a star collegiate tennis player who, after becoming injured, sought advice from a doctor/Pilates researcher. After just four weeks of Pilates exercises, he was off the injured list, played #1 his senior year of college and his shoulder never bothered him again! He credits most of his progress to his improved abdominal strength and its role in offloading stress on his shoulder.
Related: Find Out If You Have a Muscular Imbalance & How Pilates Can Help
This article explains how Pilates was initially developed for conditioning and therapeutic purposes and helps its participants develop the body uniformly. The article then dives into modern Pilates and how it has evolved to incorporate evidence-based principles with time-honored training techniques.
My Thoughts:
This article is a great reflection on how strengthening your core can support the rest of body to avoid overcompensating elsewhere. It also shines a light on how Pilates is a wonderful way for athletes to cross-train. Athletes are able to strengthen their smaller, stabilizing muscles in order to support their larger muscles during performance. This leads to fewer injuries and improved athletic performance. Through Pilates, this is achieved by finding the proper organization of the muscles around the bone and/or the bone within its socket/joint. From there, we find stability and range of motion. After we have established the proper function and mobility of that muscle or joint, we then work towards flexibility and increasing range of motion. This process ensures longevity by practicing healthy movement patterns.
This article then goes on to explain “modern Pilates” and the benefits of consistent practice. Consistency is key in order to see results. If you practice Pilates 2-3 times per week, you will see results in just a few short weeks! Consistent Pilates practice results in improved muscular endurance and strength, reduced body fat, increased flexibility/mobility and improved posture. Pilates also aids in active aging. Through functional fitness, you are able to improve balance which means fewer falls, improved bone mineral density and improved brain fitness. This includes improved concentration, attention span, body awareness and more.
Pilates is also beneficial for special circumstances such as prenatal, back pain, osteoarthritis and neuromuscular degenerative issues. For prenatal women, Pilates can lower blood pressure, improve flexibility and spinal curvature, and add significant improvements during labor such as fewer caesarian births, episiotomies or instances of obstructed birth. As for people with neuromuscular degenerative issues, Pilates aids in improving balance, core strength and provides stress relief as well as practicing muscle control.
Overall, this article is extremely descriptive on the countless benefits Pilates has to offer.
Sweet, nutty and tangy, this vegan, gluten-free salad hits it all. The ingredients in the salad work double-duty as the ingredients for the oil-free dressing. Walnuts provide healthy fats. Apples and raisins add natural sweetness, and Dijon adds a tangy kick. This will win over any veggie skeptic. Serve with Butternut Squash Bisque, Mushroom Soup with Barley and Leek or Farro Vegetable Soup for a satisfying dinner.
Level: Easy
Servings: 6
Ready In: 15 minutes
Ingredients
Directions
To prep ingredients:
Soak raisins in about 1/4 cup warm water, to soften. Toast walnuts in a 375 degree oven, 10-13 minutes, until golden and aromatic. Remove and let cool.
To make salad:
Strip kale from stems and thinly slice.
Place half of the celery, apples, walnuts and raisins in one bowl with the kale. This is your salad.
Place the other half in another bowl, along with the raisin soaking liquid, and mustard. This will become your dressing.
Place dressing ingredients in a blender with a couple tablespoons of water. Puree. Dressing should be a pourable, creamy consistency. Add water as needed to reach this consistency. Taste for salt and pepper.
Add dressing to salad ingredients. Use your hands to mix well.
Serve and enjoy. Gets even better after a day.
Related: 10 ways to increase your veggie intake
Chef Tips:
Yield: 9-10 cups
Post written by FFC group fitness instructor Katie Simmons. Some photos provided by Katie Simmons.
More about Katie: Katie is a group fitness instructor at FFC and is also a personal chef based in Chicago. She specializes in creating delicious, healthy recipes for those with special dietary concerns like gluten-free, oil-free, plant-based, and low-residue. You can see more at www.plants-rule.com. You can also see more recipes at www.facebook.com/plants-rule and follow her on Instagram at @chefkatiesimmons.
Nutrition Facts
Serving Size:
About 1/6 recipe, 1 – 1 1/2 cups
Amount Per Serving:
Calories 134.17
Calories From Fat (44%) 59.35
% Daily Value
This month, we’re featuring Victor Virgilio’s workout playlist! Victor is the Operations Manager for FFC Park Ridge. After working in hotel management, Victor decided to follow his passion and work in the health and wellness industry. He has now been with FFC for 5 years, working at Gold Coast, Old Town and West Loop before landing at Park Ridge.
Stuffy nose, splitting headache and trouble sleeping. Sinus congestion can drain your energy levels for weeks. Did you know that massage therapy can provide relief for sinus congestion, pressure and headaches? Read on to learn how massage can promote drainage and alleviate pressure in your sinuses.
Your sinuses consist of eight hollow spaces in the bones of the forehead, cheeks and temples. Healthy, open sinuses are lined with sticky mucus to ensure that air going into the lungs is moist, warm and free from dust, dirt and pollutants. Without these filters, lungs, kidneys and blood can become permeated with toxins.
With sinus congestion, sinusitis or sinus infection, the linings become inflamed. The tissues become full of mucus and drainage is blocked. Increased pressure causes pain, swelling around the eyes, clogged nasal passages, chills, fever, dizziness and loss of appetite. If these tissues do not drain properly, an infection can ensue, causing further pain and discomfort. While antibiotics will remove the infection from the tissues, they do not promote adequate drainage of the blocked sinuses, which is why some people suffer from chronic sinus infections.
Related: Massage Treatments for Seasonal Affective Disorder
During a sinus and headache treatment, your massage therapist will use proven massage techniques on the head, neck and upper chest to promote drainage. In addition, he or she may use gentle craniosacral techniques and acupressure points to help break up sinus congestion and promote drainage of the sinuses.
Sinus and headache treatments can be done in 30 minutes. Consider adding on 30 minutes to your regularly scheduled massage therapy to relieve your symptoms. Tension headaches, migraines and sinus pain have similar treatments, but with modifications for the specific symptoms and causes.
Most clients notice decreased congestion within 15 minutes of having a sinus treatment, and for chronic sinusitis sufferers, regular sinus treatments can help reduce the frequency of infection or even eliminate them completely.
A massage therapist could potentially be your greatest ally in your battle against sinusitis.
Related: Heal your cold quickly with these nutritious recipes
Post written by FFC Contributor Sam Margaret Wolf.
Sam Margaret Wolf, LMT, CST, is a Board Certified Massage Therapist at FFC Park Ridge. To schedule an appointment with Sam, please email mwolf@ffc.com.
Coffee can be many things for many people. A ritual. A means of productivity. A necessary evil. Whatever it is for you, we want to help you find the best coffee for any occasion. Here are a few of our favorite coffee shops in Chicago’s South Loop!
When you want a coffee date: Eleven City Diner – 1112 S Wabash Ave
While you can most likely grab a quick cup to-go, you’ll want to stay and soak up this upscale, reimagined diner/delicatessen in all its glory. From matzoh ball soup and the famed Rubin’s Reuben to melts, plate dinners and of course, breakfast all day – you’ll surely find something that pairs well with your coffee.
Related: Looking for an evening date spot in the South Loop? Check out our favorite bars in the neighborhood.
When you want a sweet treat: Petite Vanille – 800 S Michigan Ave
Petite Vanille is the younger, smaller sibling of the Chicagoland Vanille Patisserie collection and is situated inside Grant Park Bistro, within the classy newcomer Hotel Essex (redone inside the building that used to house the Essex Inn). It’s also an excellent spot to grab a cup of something warm (or cold, we won’t judge) when you’re in the area. Just try not to drool on the many display cases of macarons, cakes and scones during your visit!
When you want to feel creative: Café Press Chicago – 800 S Clark St
Café Press Chicago is a quirky, cool coffee shop that pays homage to Printer’s Row – the area of the city that was primarily home to printing and publishing businesses in the late 1800s (especially thanks to the construction of the Dearborn Station). If you leave this spot hungry, it’s your own fault. In addition to delicious coffee courtesy of local Chicagoland Sparrow Coffee Roastery, they also have an extensive food menu.
When you want to impress your coworkers: Stan’s Donuts – 26 E Roosevelt Rd
Fun fact: the original Stan’s is actually in LA – but when Rich Labriola (of the Chicago Labriola Baking Company) saw Stan on a travel show, he knew he had to coax him to the Midwest.
While their focus happens to be donuts (woo your coworkers with a baker’s dozen and don’t miss out on the vegan and gluten-free options for added options), the coffee is something to be held sacred too – it is the fruit of a partnership between Stan’s and local Chicago roastery Passion House Coffee Roasters.
When you want some Chicago culture: Bridgeport Coffee – 3101 S Morgan St
Bridgeport Coffee has four locations in total and is decidedly Chicagoan. President and founder Mike Pilkington began Bridgeport Coffee in 2004 after a long time spent in the restaurant industry. Bridgeport believes in knowing where your coffee is coming from and has a direct relationship with their growers.
Their original location, at 31st and Morgan, resides in a former pharmacy and has all the historical charm you could expect. Bridgeport also offers office coffee service and distributes at Whole Foods and other Chicago establishments!
Related: Is your office in the Loop? We’ve got you covered with more great coffee spots!
Fun fact: coffee may even help you get the most out of your next workout – an article on Time.com states that drinking coffee before a workout can allow you to power through it more easily and with less pain. The article also states that caffeine may help muscles burn more fat during a workout!
Check out the article for yourself and consider it all the more reason to hit up one of these great locations (and then pay a visit to one of our FFC locations throughout Chicago!).
Post written by FFC contributor Megan Zink.
It’s also officially cold and flu season in Chicago. Of course, it’s always best to avoid getting sick in the first place, but if you do come down with a bug, here are some tips to help you get back to better health in a timely fashion.
Wash your hands often with soap and water, ideally for at least 30 seconds, or with an alcohol-based hand rub, especially after coughing or sneezing and before eating. Because the colder months are typically drier than warmer months, remember to moisturize your hands often as well to avoid cracking in the skin. Breaks in the skin make you even more susceptible to illness because your skin is your first exterior line of defense.
Cover your mouth and nose with a tissue when you cough or sneeze. If you don’t have a tissue, use the upper part of your sleeve or the inside of your shirt. Cold and flu bacteria and viruses are easily airborne, so the more you can limit those particles floating around, the better the chance you’ll have of avoiding getting sick.
Avoid touching your eyes, nose and mouth. Those openings are easy pathways for pathogens to enter your system.
Avoid close contact with people who are sick; give them space and time to get better (unless they need help getting some remedies, but then simply drop them off and split!).
Stay home when you’re sick. Don’t be one of those people who goes into work and spreads all those germs around. Stay home a day or two, rest up and catch up on your favorite shows.
Clean and disinfect frequently-touched surfaces, especially when someone is sick. Items like your phone and door handles are frequently forgotten. If you’re working out in a gym, which are cauldrons for germs, consider wiping down any benches or weights you’re using.
Treat your body well; get plenty of sleep, manage your stress, drink plenty of healthy fluids (water, tea, etc.), eat nutritious foods, stay physically active and take quality supplements. All of these actions work in concert to keep your body healthy and immune system active.
Related: Prevent dehydration with these tips
Consider getting a flu shot. This is a more personal decision, as the flu vaccine is never foolproof with the flu virus constantly changing, and some believe that the shot can trigger the virus in some populations. For instance, it was estimated that the 2018 flu vaccine was about 47% effective, while the vaccine for 2017 was only 36% effective.
Cold symptoms are usually milder than the flu, and people with colds are more likely to have a runny or stuffy nose than people with the flu. The flu often comes on suddenly and the symptoms are more severe.
Some common symptoms of the flu include:
• Fever or chills (older adults may not have a fever)
• Cough
• Sore throat
• Runny or stuffy nose
• Muscle or body aches
• Headache
• Fatigue
• Vomiting and diarrhea (more common in children)
Once you’ve determined if you’ve come down with a cold or the flu, it’s time to take action.
Take it easy and stay home. When you’re feeling under the weather, try to get as much sleep and rest as possible. Resting helps your body divert its energy and resources to fighting the infection. Staying home also lessens the chance you will infect others while you’re at your most contagious stage. Depending on the severity of your symptoms, you could also call your health care provider. Your provider can prescribe antiviral medication to lessen the impact of the flu.
Speaking of medications, over-the-counter medicines can help. Pain-relievers such as ibuprofen and acetaminophen can help with chills, aches and sinus pain.
Drink plenty of fluids. Especially with a fever, you could be sweating more and losing fluids via vomiting or diarrhea. Water, teas and soup broth can help symptoms, especially hot tea with lemon. Try to avoid alcohol and caffeine.
Try to eat healthy foods. Your body needs nutrients to fight the infection, so try to eat fruits and veggies that have an array of vitamins and minerals.
Now that the cold and flu season is upon us, hopefully these tips will help keep you healthy during the holidays, or at least aid in a speedy recovery!
Related: Boost your immune system with these healthy recipes
Post written by FFC Pilates and Group Exercise Instructor David Bohn.
Every one of us has different motivations for hitting the gym. Whether we want to be in better shape, improve our health or optimize our strength and speed, there are many ways to go about reaching our goals. Some may choose to work out on their own, join a group fitness class or follow an online workout guide, while others may hire a fitness professional to create a customized exercise program for them. In my case, I chose to hire a personal trainer to get me in the best shape of my life.
My journey started at the beginning of January. I know, very cliché – new year, new me. I wanted a change, and not just a physical change, but a complete transformation physically, mentally and emotionally. I was already hitting the gym on a regular basis, but I needed someone to hold me accountable and push me beyond my limits. I reached out to a personal trainer that I knew had helped get his clients get results. I thought to myself: what do I have to lose?
Related: Common misconceptions about personal trainers
The first step with my personal trainer was an introductory phone call followed by an email questionnaire. After I answered the questionnaire, my trainer called me to really dig into why I wanted to make this change for myself. I had just moved across the country after a break up, and I needed help getting in a better head space to work on myself. I wanted to prove to myself that I could commit to this next chapter in my fitness journey, and I needed the accountability partner that a personal trainer can provide.
The hard work began with making sure I was set up for success in regards to nutrition. After we were comfortable with my nutrition, we tackled exercise. My programming incorporated early morning cardio sessions and evening lifting sessions where I was able to work off the stress of the work day. My programs were emailed to me on a weekly basis, and I was always excited to see what each week would bring because I could feel the changes taking place. At first, I wasn’t sure I could follow through with the program, but I had to keep in mind why I signed up with my trainer in the first place. Knowing that I could reach out to my trainer at any point for motivation was the best feeling because I knew I wasn’t alone in this journey.
After a few months, my friends started to notice the changes in my physique, which boosted my confidence and motivated me to work even harder knowing that other people were also seeing my results. At the end of the day, it was all about being consistent with my nutrition, cardio and weight lifting, and I could see all the hard work paying off.
Related: Read some of our members’ amazing transformation stories
One day, my personal trainer did a side-by side photo comparison from when I started training with him to present day. I couldn’t believe it – my waist was smaller and my back and shoulders were broader. With my permission, he posted this comparison on his Instagram and the feedback we got was incredible. We were both very proud of what I was able to achieve with his coaching.
With all the progress I had made and all the confidence I had gained, I had a new zest for life and decided to become a personal trainer myself. After nearly a year of working with my personal trainer and seeing my own progress, I was able to perform better at work and help my own clients reach their desired results. It feels amazing to see how they have changed since the day we first met. It is so rewarding to make such a positive impact in their lives, just like my personal trainer has in my life. I love coaching people to live healthier lives and seeing the confidence and discipline they gain.
The most common question I get asked is, “You’re a personal trainer, so why do you have a personal trainer?” My response is this: everyone can benefit from having a personal trainer. Whether you need someone to keep you accountable or someone to push you past your limits, a personal trainer can help you achieve better results. Great athletes didn’t get to where they are now without someone holding them accountable, pushing them, believing in them, and knowing they can do better. So I ask you, what is the reason you are going to hire a personal trainer? What changes do you want to make in your lifestyle? What great results will you achieve with the help of a personal trainer?
Post written by FFC Gold Coast personal trainer Marc Zavala.
Marc is a personal trainer at FFC Gold Coast who is passionate about fitness and helping people go beyond their goals. He believes exercising, building healthy eating habits and having fun are important for overall well-being. He specializes in body transformations, form correction and coaching healthy behaviors to achieve and maintain a healthy way of life. Marc has 7 years of personal training and nutrition coaching under his belt. Contact Marc by email (mzavala@ffc.com) to schedule a complimentary consultation today.
Looking for new workout tunes? Look no further! This month’s playlist comes to us from Natalie Casper. Natalie is the new Marketing Manager for FFC, and she is so excited to be a part of the FFC Family. You’ll be able to find Natalie in the clubs attending HIIT, spin and yoga classes–be sure to say hello!
Pumpkin skincare products have been popular for many years in the spa industry – especially pumpkin peels. Every year we see them advertised in almost all spas and salons – pumpkin facials, pumpkin peels, pumpkin pedicures. And of course pumpkin is popping up everywhere else – pumpkin pies and pumpkin coffee are everywhere!
Nowadays, this fairy tale fruit is used for more than just delicious pies, carvings for Halloween or for Cinderella’s favorite mode of transportation – and there’s good reason. Pumpkin is a type of winter squash, believed to be native to North America and widely grown for commercial purposes. Besides being used for pies and Halloween activities, pumpkins are used in the beauty industry to create products that help managing aging skin.
Here are a few benefits of pumpkin skincare services and products:
Since pumpkin is very rich in vitamins A, C and E, as well as antioxidants, pumpkin skincare products are generally used for anti-aging treatments. They can help reverse sun damage, promote the production of collagen and protect the skin from free radical damage that’s responsible for wrinkles.
Pumpkin skincare products are also used as an exfoliating agent; pumpkin enzymes are incorporated in different scrubs and exfoliants to help remove dead skin cells naturally. The zinc and B vitamins found in pumpkin help protect cell membranes and fight acne by increasing circulation and improving cell turnover.
Pumpkin peels are getting popular and are pretty safe to use for all skin types*. Loaded with alpha and beta hydroxy acids, pumpkin peels can exfoliate efficiently and promote younger-looking skin. Mainly used for dark spot treatment, acne or fine lines treatment, pumpkin peels are safe for sensitive skin, pregnancy or diabetic patients as they are not highly reactive and will not irritate the skin.
Series of peels are recommended for optimal results. Usually sessions of 4-6 treatments are done for a complete cycle, every 2 weeks. Post care skin products should be used during the treatment for optimal results.
Fitness Formula Clubs carries a Rhonda Allison pumpkin skincare line at all locations with a spa. Please consult with your esthetician for a complete treatment plan, or email Laura at lmoldovan@ffc.com for more information!
*Disclaimer: Always check with your physician when considering any type of peel.
FC Union Station Pilates instructor Nicole Gibson highlights a great article from Women’s Health Magazine that goes over everything you need to know before your first Pilates class.
Article: Everything You Need to Know About Pilates Before Your First Class via Women’s Health Magazine
Article Summary:
Pilates is more than a fitness routine; it acts as a form of physical therapy to fix alignment and improve mobility. The key thing with Pilates is control. Slowing down the movements and controlling the body is what tones the muscles, increases muscular endurance, and aids in good posture.
Many athletes and celebrities swear by Pilates because it is hardcore but low-impact. This article goes on to describe everything you need to know before your first Pilates session, from what happens in a class to what to wear, this article even explains how often and what Pilates is good for!
Related: what’s the point of Pilates anyway? Here are 3 scenarios and how Pilates can help!
My Thoughts:
This article hits the nail on the head. It really explains what Pilates can do for the body while being extremely informative for those who might not know what to expect from this workout. The author mentions how you can achieve the same results with mat or reformer classes, and this is true! One thing I will add to their statement is that, along with more movement variation, the reformer offers resistance.
Mat work is a body-weight series of movement where the reformer (and most other pieces of equipment) have added resistance springs to load and challenge the body in a different way. That is pretty much the only difference. About 90% of movements can be performed on all apparatus in some variation.
This is part of the beauty of Pilates, in my opinion. The hundred is the hundred is the hundred. Whether you are adding resistance or putting your body at a different angle, it requires the same muscle mechanics.
Related: Pilates myths…. BUSTED. Check out these Pilates myths and a Pilates instructor’s take on them.
This article also touches on “Classical” versus “Contemporary” Pilates. Yes, there is a big difference between the two styles, but both offer the same benefits—both are still Pilates. In my opinion, “contemporary” Pilates is more of an aerobic form of exercise where “classical” is more anaerobic. There are studies that show benefits for both, however, Joseph Pilates created the work as an anaerobic, low-impact way to control the muscular movements of the body.
Overall, Pilates has been around for almost 100 years and there is proof behind the benefits of consistently practicing this work.
Summer brings a lot of wonderful things – sun, beach – even vacation! But many of those things can also wreak havoc on our skin. Most of us abuse our skin during this time, forgetting that some of the activities we do may have a long-term effect on our skin. Check out some tips from FFC Park Ridge spa manager Laura Moldovan.
Maybe we can’t wait to get to the pool or beach after a long week at work, but often forget to reapply sunscreen on a regular basis (every 60-90 minutes is ideal). The damage the sun can do is irreversible. Dehydration of the skin can appear during the summer months as well, through overexposure to the sun (repeated sunburns) and by not staying well-hydrated.
Another factor to take into consideration during the hot summer months is the extreme difference in temperature from the outside environment to the inside where we work or live. Our skin needs to adjust from the hot weather to the cold air from our AC units in our homes, workplace or car. Cells have to adapt to this transition a few times a day, which can be taxing.
So what are some ways to help speed up the skincare recovery process? Here are a few easy ones:
Water, water, water!
Keep up with a skin care routine daily.
Use high quality products for your skin.
Apply sunscreen before exposing your skin to sunlight.
Eat a balanced diet.
Sleep with a humidifier in your room.
Consult your skin care expert & try to get a facial once a month.
FFC Gold Coast Registered Dietitian Chelsea Rice shares information on sugar cravings, their causes and what they might mean (oh yeah – and how to combat them). Read on!
Do you crave sugar after every meal? First thing in the morning? Mid-day to help you through your afternoon work slump? Well, you are not alone. Sugar cravings are highly common and, in this sugar filled world, it is very easy to reach for quick, easy, sugary snack such as a granola bars, chocolate, cookies, etc. Consuming foods with added sugar on a daily basis can make you feel out of control and defeated. You get a strong urge for something sweet and feel as though nothing can help overcome it other than giving in.
Many people ask, “what can I do to stop sugar cravings?”. Before answering that, have you ever thought about the “why” behind a sugar craving? Let’s dig a little deeper into a few possibilities for what may be driving those cravings so you can begin to feel more in control of them when they occur and improve your nutrition.
Lack of adequate sleep can make your body feel depleted, which leads us to feel like we need something to help increase our energy. Most people use sugar as a way to feel that “boost”. However, that boost of energy from a sugary food or beverage is very short lived by sending your blood sugar levels soaring, then quickly crashing, which can lead to more fatigue.
Instead of making a trip to the vending machine or snack area of the office, take a 15-minute walk and sip on an unsweetened green tea. This will help you feel energized without crashing again a few hours later!
A diet high in processed foods and added sugars can decrease the amount of “good” bacteria and increase the “bad” bacteria in your gut. This imbalance can actually increase sugar cravings, which can then damage your gut further. It is a vicious cycle! The sugar-loving “bad” bacteria actually may increase your sugar cravings by changing your taste receptors, releasing hormones that make you feel good, and affect appetite by making you feel hungry when you aren’t.
Introducing probiotic (live bacteria and yeasts) and prebiotic (types of dietary fiber that feed the friendly bacteria in your gut) foods into your diet can promote healthier bacteria and level out the imbalance. Sipping on a smoothie made with Kefir (probiotic) and unripe green banana (prebiotic) is an example of a good breakfast/snack to help heal your gut.
Related: need some yummy low-sugar ideas for breakfast or snacks? Check out this post!
A sugar craving in the form of chocolate could signal lack of magnesium in the diet or a magnesium deficiency. If you feel stressed, tired, or irritable, chocolate may seem like the best answer. However, it could actually be your body asking for more magnesium instead. In chocolate, cacao is the rich source of magnesium, but the sugar in the chocolate could turn into a potential problem with causing insulin spikes and future cravings. Instead of always relying on chocolate, try to reach for other lower-sugar alternatives that are high in magnesium including nuts, seeds, beans, and dark leafy greens.
When you don’t eat enough calories or balanced macronutrients (carbs, protein, and fat), your body starts looking for fast fuel as a way to catch up. For most people, this quick fix that your body is looking for is acknowledged as a sugar craving. When your body is lacking intake of fiber, healthy fats, or lean proteins, you won’t feel full. Try to have a fiber, fat, and protein rich snack instead, such as an apple with peanut butter, to help you feel satisfied and craving free.
Related: how to have a better relationship with food & make healthier habits.
Some people bite their fingernails. Some people chew food with their mouth open. And others, well, their bad habit is eating a chocolate bar daily at 3 PM. When something becomes a daily habit, you have to ask yourself: Do you even realize you are doing it? Are you truly craving what you are eating or eating it because it is a part of your routine? Do you really want to be doing it?
Breaking a habit is hard work. But with the right mindset and support it’s easier to change the habit in the long run. I recommend starting with one small change at a time. Instead of cutting cold turkey, maybe work towards decreasing the portion size first, then spreading out the habit. For example, if you eat a chocolate bar daily, work towards eating only ½ a chocolate bar daily. Once you have accomplished that work towards eating ½ a chocolate bar every other day. Slowly wean off the habit until you’ve created a new healthy habit.
When it comes to sugar cravings causes, there are a ton of different reasons. While this information is meant to help steer you in the right direction, it’s always a good idea to consult your healthcare provider if you have any additional questions.
Post written by FFC Gold Coast Registered Dietitian Chelsea Rice.
As the leaves and the weather start to change, so will your fitness routine. The days of just heading out the door and going for a run are becoming limited and it’s time to reconnect with a health club – here’s everything you need to get back into a gym routine.
Before we get to the fitness part, we have to talk about the food. Festivals, BBQs, and baseball games are over, so be sure to make some time to the grocery store and stock up your fridge with healthy, convenient foods. It’s critical to establish your routine this time of year before the holidays approach and you’re fighting against holiday parties, food, and booze.
You’re usually more active in the summer months so plan on hitting the gym at least 3 days a week. The return to a gym routine means actually having to plan what you do and can even create anxiety for some. You’re not alone in your hesitation, here are some tips to help you get working out again!
Why not? You have nothing to lose- except maybe those few pounds you packed on Labor Day weekend. And who knows, maybe Zumba will become your “new” guilty pleasure – no one is drinking Sangria now that the weather is getting cooler!
This is a great starting point/way to advance your workouts. It’s a trainer’s job to help people reach their fitness goals, or at least discover what they are. Worst case scenario, you’ll get your butt kicked for an hour and best case you might get a date, it happens more often than you think.
Go with a co-worker who’s on the same schedule as you, or ask a friend, partner, spouse – you can complain and be sore together. Or connect with a person you always see at the gym the same time as you and set a day/time to meet- the key is being accountable to someone besides yourself.
With any workout partner, try to motivate each other not to miss a workout. If you want to take it to the next level, the one that cancels owes the other something – coffee, lunch, a massage – get creative – have fun with it.
You got this, see you at the gym!
To have the experience to travel is a blessing, and something to be taken advantage of. However, vacation also does not mean you should throw all of your hard work away. Here are a few tips for staying healthy while traveling I’ve learned along the way.
Nowadays, most hotels have a gym and pool that is accessible. It might not be as well-equipped as FFC, but you can make use of what is there! Resistance bands are easy to pack and are great to use for a workout.
If you are visiting somewhere new, chances are that you will be walking around a lot, which will count toward your daily fitness. Depending on where you travel and your plans, you should aim to fit in 30-60 minutes of physical activity a day, in whatever form you can.
For some, staying on top of food choices on vacation can be a challenge. Depending on your fitness goal, food choices will differ from person to person. In my travel experience, these are some food and snack ideas you can bring with you to stay on track of your nutrition – they require minimal space to pack and are durable (except the prepped meat):
If I am traveling while on prep, I make sure that I bring all of my meals with me, that way I always have something to eat and I am on track with my goals.
If I am not on prep and on vacation with my family, I do bring healthy snacks like the ones I listed in this article, but I do treat myself on occasion. When I was visiting South Africa, we went on a lot of trips, some including safaris. For this, I had to pack a variety of snacks that I could bring to sustain me for a few days.
When I am prepping for a show, I have to be strict with my diet, but if I am in off season, I let myself enjoy in moderation with good health in mind.
Airports are typically filled with fast food options. It is still possible to stay on track. While I was waiting for my flight in Atlanta airport, I went to Starbucks for breakfast. Starbucks is a great on the go food stop, they include the calories on their menu and they have a variety of healthy food options.
Related: want some more tips for eating healthy at the airport? Check out these hacks!
Meal prep services have become very popular as well in several states, if you are traveling to another state and want to have your meals ready, you can customize your meals online and have them ordered to where you are staying. If you do decide to meal prep your own meals to travel, I recommend using Ziplock bags and Tupperware to store your foods and minimize space. Prepping your food close enough to the day that you travel will ensure that your meals stay fresh.
Airbnbs are great for traveling; you have access to a kitchen where you can cook your own foods, which will help to save money on eating and ordering out.
I believe everything in moderation. It is essential to treat yourself on vacation. Going out to different restaurants and trying different foods is a wonderful bonding experience. If you want to make healthy eating choices, there are ways to order food to make it more nutritious when eating out. Some ways to do this include:
Traveling should not be a time to over-analyze your diet and fitness. ‘Everything in moderation’ should be the foundation to a healthy lifestyle. Staying healthy while traveling IS possible – it just takes some planning!
Post written by FFC Old Town membership representative Sophia Valbuena.
About Sophia
You may have heard that a smart grocery shopping tip is to ‘power shop the perimeter’ of the grocery store when considering nutrition – where all the healthy produce, meats/fish and dairy are. Here’s why that’s a myth, and why smart grocery shopping can ALSO include the inner aisles.
While the common thought is to only shop the perimeter (and that’s not completely wrong), I recommend starting on the perimeter, using it to fill most of your cart with produce and a quarter with protein – whether from animal or plant sources), which include fruits, veggies, fish, chicken, eggs and dairy products.
It might be tempting to stop there, but there are some nutrient-dense options that can only be found in the middle aisles that you would be missing out on if you skipped them! Here are some other smart grocery shopping tips to make sure you get the most out of your visit.
Sometimes tofu and meat substitutes are found on the perimeter, but another important staple is legumes (beans and peas), which are found in the aisles. You can choose to buy dried beans for cheaper and cook them from scratch, or you can choose to buy canned beans for convenience and rinse them before serving. Either way, legumes will pack your plate with protein and soluble fiber, which is great for gut health and satiation. This type of fiber is digested slowly, helping to control blood sugar and stave off cravings later in the day.
Many grains are ultra-processed, turning them to food that can increase our hunger hormone ghrelin and leave us wanting more. However, the middle aisles hold the important whole, unprocessed grains such as quinoa, brown rice, oats, barley, and more. These nutrition powerhouses give our bodies energy through quality carbohydrates and B vitamins.
Related: heading to the store? Bring this checklist for shopping organic along with you!
Fresh isn’t actually always best, which is why frozen fruit and vegetables are a good staple in the freezer aisle. During most seasons, most produce has to travel a far distance to get to Chicago, and all that time they’re losing valuable nutrients. When fruit and veggies are flash frozen off the vine, they maintain the nutrients our body can absorb a bit better. While fresh can be tastier and satisfying, don’t skip the frozen aisle to help stock up on produce!
Smart grocery shopping tip: make sure there’s not a ton of added sugar or sodium to these foods. Look at the ingredient list to double check!
While there’s a lot of products I wouldn’t recommend (low-fat and sugar-free labels, I’m looking at you), there are some great new products popping up on the shelves to balance out meals and snacks. Some of my current favorites are roasted chickpeas, pasta made from legumes, and snack bars made from fruit and nuts only. These all still follow my general rule of 5 ingredients or less and ingredients I’d have in my own kitchen!
Want these smart grocery shopping tips & information individualized to you, specifically, on a grocery store tour with Amy? Email her at asilver@ffc.com! You’ll spend an hour on the perimeter, in the aisles or both – which can help you determine the best choices for you and your family when shopping.
Post written by FFC Oak Park RD & Nutrition Coordinator Amy Silver.
About Amy
My passion for nutrition and fitness is shown through my personal life as well as in my career, and sharing that passion with others makes me excited to come to work every day. Here, I am able to combine my past experiences as a group exercise instructor and in clinical nutrition into one.
My personal goal is to work together with patients to determine what behavior changes they’re ready to make, and how to incorporate them into their lives. Using motivational interviewing skills, my patients will leave my office feeling ready and able to reach their goals.
Got 10 minutes to spare? Of course you do! Check out this compact, 10 minute workout for beginners by FFC Park Ridge group fitness instructor Julia Baraglia that you can fit in no matter what life throws at you.
Think of all the 10-minute intervals throughout your day you ‘waste’ on things like Facebook or Twitter, games on your phone, or the random internet browsing or nighttime TV that has no real significance to you. Everyone, even the busiest CEO or frequent traveler can find a 10-minute window in his or her day.
So now that you’ve discovered when that might ben, what am I asking you to do with it? I’m so glad you asked! Check out this simple 10 minute workout for beginners:
0-2 minutes: sit still. No, truly. Sit still in a chair or on the floor with nothing around you. Take a deep breath and be thankful you’re in that moment. Appreciate all the things your body does for you (despite not always making the best food choices) or the long hours you work, often with a lack of sleep. Ahhh… feels nice, right?
2-4 minutes: move your body. Notice any aches, pains, or tense areas. Roll your shoulders, your neck, and arch/curve/twist your back to encourage blood flow to those areas and work out the kinks. Although certainly not as enjoyable as someone else doing it for you, self-massage does work. For my more dedicated athletes, foam roll your trouble spots.
Related: jetsetters rejoice! Here’s a simple bodyweight workout you can do in your hotel room.
4-9 minutes: really move your body. No REALLY – use the next 5 minutes to get your heart rate as high as you can. Push each exercise as hard as you can for one minute. Here’s my example workout – but you can keep it simple by doing stairs or running for 5 minutes as well.
9-10 minutes: rest. Close your eyes. Listen to your breathing and your heart beating. Those 5 minutes you just did will improve your cardiovascular health, boost your metabolism and make you mentally sharper. And that’s just the beginning of a long list of benefits!
This 10 minute workout for beginners can be done before your morning shower, during your lunch break, before you get ready for dinner or even when you get back to your hotel room. Once you find you can carve 10 minutes out of your day, soon you will discover that there are days you have a half hour, hour, or maybe even more to sit still, really move, and rest.
Check out some of these links outlining the benefits of adding short cardio workouts to your day: article #1 via Yahoo Lifestyle and article #2 via Verywell Health.
Post written by FFC Park Ridge group fitness instructor Julia Baraglia.
About Julia
Julia is a group fitness instructor at FFC Park Ridge and is passionate about helping people achieve their fitness goals and improve their overall well-being.
She believes working out is just as important for your mental health as your physical health – and definitely gets this as a mom of 3 young boys! Check out the group fitness schedule to see her class lineup and email her at julia.baraglia@ffc.com with any questions!
FFC West Loop esthetician breaks down some skin care routine best practices, including 5 reasons you should see an esthetician!
Having a regular, at-home skin care routine and regimen with your esthetician is important. Regular exfoliation and extractions ensure you’re in the clear!
We tend to care about the surface more than we care about what’s underneath. We’re willing to spend a TON on hair products and makeup – instead we should be investing in our skin care and scalp!
You should see your esthetician every three weeks. #treatyoself! Why are we always so quick to do everything for everyone except ourselves? It’s okay to have an hour to yourself every 3 weeks. If no one else tells you that, now I have!
When it comes to the offerings of your skin care expert, there are a few things estheticians can do, including:
What are these? Exfoliation removes the top layer of dead skin cells that trap bacteria, oil and dirt under the skin, which tend to cause breakouts. Exfoliation is great to help correct hyperpigmentation (darkened patches or spots on the skin). Extractions remove sebum, oil, blackheads and whiteheads from the skin, which clear out the pores. Exfoliation and extractions are essential for good skin and should be part of your skin care routine.
When it comes to your skin care routine and shaving vs waxing or lasering – I’m gonna keep it real. Shaving will cause you irritation, bumps, breakouts and a ton of hyperpigmentation.
Lasering isn’t for everyone – if your hair is too light, the laser won’t be able to find it; if your skin is too dark, the laser can burn you.
Yes, waxing does hurt, but staying consistent not only lessens the pain over time, but will also lessen your hair growth. As long as you don’t shave, trim or tweeze between your sessions, your hair follicles will die and that hair won’t grow back!
Why do we still think SPF is an option? Sun damage to your skin is detrimental and very hard to reverse (though certain treatments can help). Skin cancer is NEVER worth it. You not only should apply, but re-apply, especially when spending time in the sun.
Your esthetician can help you navigate all the types of SPF – serums, lotion, even in your makeup! Invest in products that not only make you look good, but also make your skin feel good.
Post written by FFC West Loop esthetician Ariana Wade.
About Ariana
Ariana (Ari) went to Paul Mitchell the School for esthetics and finished back in 2015. She dove right into the industry & she absolutely loves skincare and making people feel beautiful. Fun fact about her: she is actually back in school to receive her license for teaching esthetics.
You will always be in good hands with her! For any questions or to set up a complimentary consultation with her at the one of the FFC spas in Chicago, email her at awade@ffc.com!
Is your golf swing not as strong as you would like it – or is your forehand in tennis more like a fore finger? Do you have trouble accelerating or jumping in your basketball games? Ballistic training and plyometrics may be your answer. (And they might be the most underrated and under-represented exercise mode in the gym today).
Ballistic training is described by throwing or jumping with weight, which maximizes acceleration of the weight, with little or no deceleration of the muscles. (2) Plyometrics is defined as the discipline of performing maximal effort, burst-based movements that use the stretch/shortening cycle of the muscles to produce a powerful result (e.g. repeated box jumps). It was first used by Soviet Olympians in the 70s and is used today with college/professional athletes as a form of sports fitness training. (1)
In traditional weight training, the load has to be decelerated in order to protect the joints and to end the repetition. However, this act teaches the body to slow down during ‘sticking points’ or rather, the hardest parts of a repetition – and these (necessary) points can cause an athlete to plateau.
The National Strength and Conditioning Association’s Basic Guidelines for the Resistance Training of Athletes states that “performing speed repetitions as fast as possible with light weight (i.e. 30-45% of a one-rep max) in exercises in which the bar is held on to and must be decelerated at the end of the joint’s range of motion (e.g., bench press) to protect the joint and does not produce power or speed training, but teaches the body how to decelerate, or slow down. If the load can be released into the air (i.e., the bar be let go at the end of the range of motion) the negative effects are eliminated.” (3)
Basically, as much as 75% of a repetition can be devoted to slowing down the weight – not actually producing power/acceleration. Being able to let go of the weight, ball, or load, is paramount for developing power and strength throughout the entire range of motion for ANY movement. Examples for ballistic movements include medicine ball throws, weighted jumps, and banded movements.
In the strictest sense, plyometrics are used to teach athletes to jump higher and run faster by using the inherent elasticity in muscles and tendons. An example of this is called a depth-jump. The athlete steps-down from a high box, lands, and immediately jumps onto another box. This causes the athlete to compensate for the force of gravity by absorbing the impact via lengthening the muscles and going into a quarter squat (eccentric motion). Once the energy has been absorbed, the muscles are the same length for the briefest of moments (amortization), then, the athlete contracts the glutes/quads to jump again (concentric motion).
By training this stretch-shortening cycle to happen faster, and under higher loads, you can train the nervous system and musculature to jump higher and more quickly. This same principle can be applied to upper body workouts using bands and medicine balls, creating a cycle of stretch shortening that helps create more power and speed.
You’re probably thinking, ‘okay, but what does all this sciencey mumbo-jumbo mean?’
In essence, ballistic and plyometric movements force the muscles to produce the greatest amount of force in the shortest amount of time. Muscle fibers are stimulated according to the force/power needed. Low speed/heavy weight moves will use smaller type fibers first, then larger and larger fibers until the load is lifted. However, with plyometrics and ballistic training, the largest are recruited first to make the lift/action as quickly and efficiently as possible.
The more you practice these explosive movements, the better you train your muscles to act as efficiently and powerfully as possible.
Related: the benefits of HIIT and why you should give it a try (yay, science!).
This brings us to my preferred type of training – complex/contrast training. In this type of training, slow, near maximal weightlifting motions followed by fast-speed/fast-twitch plyometrics or ballistics training moves has been demonstrated to activate the larger muscle fibers to a greater degree than if you were to complete each type of exercise separately. (4)
By now you might be thinking ‘Okay… but what does that mean in plain English, Matt?’ How does ballistic training/ plyometrics apply to your daily life? Here are the basic benefits of plyometrics and ballistic training for improved performance:
If you are interested in ballistic training or plyometrics, or would like to know more, please contact me at mlamore@ffc.com or via @lamorepower on Instagram!
Post written by FFC West Loop trainer Matt Lamore.
About Matt
Matt Lamore is a certified strength and conditioning specialist and master trainer at FFC West Loop specializing in plyometrics, circuit training and powerlifting. He uses his background in sports performance training to bridge the gap between the gym and daily life. Before FFC, he has trained high school, Division 1, and professional athletes in strength, agility and speed. Matthew received both his B.S. and M.S. in biology from Bucknell University.
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