Archive for month: August, 2019

Behind the scenes with a trainer - Mike Meyers at FFC Park Ridge

Get to Know Your Trainer: An Interview with FFC Park Ridge’s Mike Meyers

How many of you walk into a Fitness Formula Club to meet with a trainer? One. Three. Five. Okay, let’s cut to the chase. There are a handful of members who seek out a personal trainer when they join a Fitness Formula Club. Every member has their own story, and a specific purpose for being in the gym.

When you are paired up with an FFC trainer, a consultation is set. This initial consultation is catered to meet the demands of the client. An assessment is done of their current physical fitness performance, goals for the future, and steps to take to reach those goals. FFC trainers are coached to develop a relationship with their clients. Obvious, right? Who wants to work with a trainer who is not personable, and helpful? Nobody. A trainer is present to walk the client through exercises, listen to their pain points, and even lend an ear to whatever may be going on in their life.

Now think about this: how often might you ask your trainer questions about their lives? More than the common “How’s your day going?” or “Where did you go to school?”.

Fitness Formula Clubs does a great job in showcasing trainers at each location by featuring their photos with a list of certifications and areas of specialty. To take that one step further, I decided to run around FFC Park Ridge with new trainer, Mike Meyers, to learn about his purpose for training.

Beginning with the company as a fitness specialist, Mike recently moved into the position of full-time trainer. Previously, he had been teaching yoga with Core Power, but traded his yoga mat for a spin bike.

Behind the Scenes: A Q & A With Mike Meyers

I always find getting to the root of someone’s ‘why’ is important, so I asked all the questions I could think of to learn more about Mike and his passion for training.

How did you become so passionate about health & wellness?

Growing up, I struggled with my weight. I was always known as the “fat” kid, and constantly made fun of. I knew that this was something I wanted to change. I’ve always been an active kid, and thought I would one day pursue physical therapy. As I learned the course of my bachelor’s degree, exercise and operating at a healthy weight has both physical and health benefits. This instilled in me a passion for pursuing a healthy lifestyle.

What is most rewarding in being a personal trainer?

As a personal trainer, I’ve been able to watch my clients progress in a positive way, and towards a lifestyle they’re proud of. There is nothing more rewarding than that. I often hear from others that they think physical activity/working out has to be torture. That they only step foot in a gym for the physical adaptations. The fact of the matter is that the changes people experience through working out, go far beyond that.

My clients experience new-found energy, increase confidence in themselves and are able to implement a healthy lifestyle for the future. Spotting these changes in a client is incredible. When you work so closely with someone, knowing what brought them in to train, and watching as they grow to accomplish their goals, is unbelievably rewarding.

Why did you decide to pursue a career with Fitness Formula Clubs?

I grew up in Niles, IL and remember passing by as the club was being built. After obtaining my personal training certification through W.I.T.S, an internship was offered to transition graduates into the personal training environment. FFC was one of the locations on the list and I knew right away I wanted to be there. I got in contact with Senior Director of Fitness Jon Baraglia, and he connected me to fitness director Sarah Ashenden. Once I toured the club and caught up with other personal trainers, I knew this was the place for me. I fit in here.

Two days into my internship I became a fitness specialist. This gave me the opportunity to absorb knowledge by having conversations with many FFC Park Ridge trainers. I worked hard, did my best to learn as much as I could, and in doing so I transitioned into full-time personal training a few months later. I couldn’t be happier with my decision.

What are you currently in school for? Why?

I’m in school working toward obtaining my master’s degree in healthcare administration. After graduating from the University of Missouri with my bachelors in health sciences and a minor in psychology, I was dead-set on physical therapy. I pursued that career path by working for an Athletico clinic. My goal was to gain experience, but after the second round of applications, and not being accepted, I knew I had to start looking elsewhere. I had a gut feeling and passion to remain in healthcare, but I wasn’t sure what opportunities were available to me.

Interestingly enough (haha), I found healthcare administration with Governors State University, which is MHA-accredited. The only reason I’m with FFC is because I obtained my personal training certification through Governors State University. I took the opportunity, not knowing where it would lead. Everything happens for a reason. If you haven’t realized it by now, life isn’t a straight path. Not everything you plan is going to happen. If the plan I had set for myself a few years back panned out exactly how I thought, I wouldn’t be here today, speaking with you. I wouldn’t have made all these amazing connections with individuals at FFC. I’ve learned so much over a short time frame, and I’m very thankful for the opportunity that was presented to me.

What is your preferred way to train? For yourself and with clients?

I train my clients very similarly to how I train in my everyday routine. Before Fitness Formula Clubs, I was the classic HITT isolation guy who ran 6 miles (as fast as I could). I didn’t allow myself to cross train or stretch, and instead I’d use isolation lifts after running. I don’t suggest following my old ways. I looked good, but my body didn’t feel good. At 22, I threw my back out. I knew my body craved something different, by starting at FFC, I was able to learn the importance (and the effectiveness) of functional training and waving heart rates.

Functional training is placing focus on mobility, stability, muscular strength, and finally explosion. It not only shows more effective results, but improves everyday functioning. Learning correct movement patterns, mobility needed for those patterns, stability to be in those patterns, and then the strength to move properly within the patterns, helps prevent injury, and increase the quality of life.

How do you build relationships with your clients?

Be a genuine individual. It goes along way. Many times, those coming into FFC for the first time are nervous, and insecure about what they know. By relating to them on a personal level, learning who they are, what they like, and what challenges they’re experiencing is beneficial to the client-personal trainer relationship.

I explain to them that it’s my job is to get them to their goals in the most productive and effective way. I find it helpful to explain my story as well, by sharing my view on training a client is often more receptive and willing to open up sooner. My client relationships are the foundation of each session. It’s important to communicate, trust, and challenge each other.

Do you have a quote/mantra that inspires you?

“If you want change, you must create it.”

“And I have no control over which yesterdays I keep and which ones get deleted. This disease will not be bargained with. I can’t offer it the names of the US presidents in exchange for the names of my children. I can’t give it the names of state capitals and keep the memories of my husband. …My yesterdays are disappearing, and my tomorrows are uncertain, so what do I live for? I live for each day. I live in the moment. Some tomorrow soon, I’ll forget that I stood before you and gave this speech. But just because I’ll forget it some tomorrow doesn’t mean that I didn’t live every second of it today. I will forget today, but that doesn’t mean that today doesn’t matter.” ― Lisa Genova, Still Alice

Conclusion

If working with an FFC trainer, I suggest you do the same – ask the questions. Get to know who you’re training with. Every trainer has their own story, just as you and I do.

Post written by FFC Park Ridge Kids’ Club Supervisor Carolyn Perry; photos provided by Carolyn Perry.

Follow along with Carolyn on her Instagram here!

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

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

You are supporting local farmers.

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

You are eating seasonally.

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

You may be eating safer foods.

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

You are nourishing yourself.

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

Most importantly- farmers markets are healthy and fun!

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

Post written by FFC Gold Coast Registered Dietitian Chelsea Rice.

About Chelsea

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

My resting metabolic rate test experience and what I learned

My Resting Metabolic Rate Test Experience & What I Learned

FFC group fitness instructor Omar Romero shares his experience with a resting metabolic rate test and what he gained from it.

As I continue to incorporate fitness into my life, I always ask myself if I’m eating enough. Am I eating enough food to not only maximize my workouts, but also get through the work day without feeling sluggish?

I started evaluating how many calories I was taking in a day with MyFitnessPal and deducting my calories burned via Myzone. The app would show that I needed to eat more calories, but I wasn’t sure if the number was accurate. I found myself asking ‘how many calories should I be eating?’ ‘What does my body need to get through the day?’ ‘What does my body need to get through the day when I work out?’ ‘What does my metabolism look like?’

I work out in the morning before work, and sometimes during lunch if I’m following a two-a-day schedule. I found myself getting the afternoon crash (post-lunch) but, it wasn’t because I ate too much. I have a shake around 1 PM with vegetables, so I knew it wasn’t the food I was taking in. I started looking at ways to discern if I was 1) eating enough, and 2) if not, how to find out how many calories I should be eating. I contacted FFC registered dietitian Alicia Huggler for advice – I went to her because she especially understands the needs of someone who manages a daytime career while also balancing fitness. She recommended I take a resting metabolic rate (RMR) test to discover some of my baseline numbers.

What is a resting metabolic rate analysis?

An RMR analysis tells you precisely how many calories your body burns all day, every day, just to stay alive. This does not include any activity such as exercising, sports, and/or everyday movement. This analysis evaluates your body at rest.

Why is knowing your resting metabolic rate important?

The RMR analysis is important because it will help you identify what your body does on a day to day basis as it pertains to calorie consumption. Think about keeping your car on at idle. If you’re someone who engages in daily physical activity, the data gleaned from this test can be crucial to performance outcome and recovery.

Why is recovery important?

As you can tell, I skipped over performance outcome because I believe it goes without saying that you need fuel to perform. You need fuel to recover because your muscles need the nutrients. If skipped, you may experience low blood sugar, feeling fatigue, or an injury. I’m not a sports doctor so I will not dive into that subject. Case in point, food is necessary after a workout.

What did I learn from my resting metabolic rate test?

Before I dive into what I learned from my resting metabolic rate test, please be aware that results and their outcomes will vary from person to person, and it’s important to understand that what might work for one person, might not work for another. It’s similar to the way some people fuel their bodies with fat instead of carbohydrates (such as in Paleo or Keto). Everyone burns fuel differently and at different rates. This analysis takes your metabolic rate and compares it to what is considered “normal” for your age, height, weight, and sex.

Based on your results, the analysis will tell you whether you need to increase or decrease the amount of food you’re taking in daily. This will give you the data you need to understand what your body needs.

For example, I learned that for someone with my physical activity level and metabolic rate, I need to take in more food through the day. I needed to increase the amounts of fat being taken into my system. I physically looked like I was healthy, but my insides where asking for fuel. You can only operate at that level for so long before you experience negative effects.

Final Thoughts

Whether you’re an athlete, someone who exercises moderately or are just curious about how your body functions, I recommend taking the time to understand the vehicle of life, which is your body. You evaluate the way you perform at work – why not see the way your body performs at life?

Post written by FFC group fitness instructor Omar Romero.

About Omar

Omar is a group fitness instructor at FFC – you can catch him teaching Total Body Blast, FitCore and other formats. You can also follow along with him on Facebook here or Instagram here!

FFC nutrition Chicago - consultation with a nutritionist

Strong Mind | Strong Body #1: How I Discovered My Passion for Bodybuilding

Have you ever had that one ‘aha!’ moment that changed your life? For me, that ‘aha’ moment was back in August 2016, when I trained at the USA Gym in Bridgeview, IL. Prior to this, I was already a regular gym-goer, but I did not train with a purpose. Personally, for me to be successful at something, I need to have a goal. At this point, I was already working out, but I did not have a set goal.

Identifying My Passion for Bodybuilding

Deep down, I was filling an empty void. When I wasn’t in the gym, I felt like an outsider, I put my energy towards things that didn’t matter, such as negative people and partying. In the gym, I felt safe enough to be myself; it was the only place that really matched my energy. I knew in my gut that the gym was not only my safe space, but it was my calling in life… I wasn’t sure what that was yet, but the day I trained at USA Gym changed my life. My dad and I would work out together at a local gym in our town, but one day we decided to switch it up. He asked me “Are there any bodybuilding/hardcore gyms in the area?” So, we looked online and found a gym called USA Gym nearby.

Discovering Destiny

The moment I entered the old-school bodybuilding gym, I had an internal feeling that spoke to me and said ‘You are home’. The walls were covered with famous bodybuilders stage pictures and their signatures. I saw photos of bikini competitors on the wall and I said to my dad “I am going to be on that wall”. That day, I hired a prep coach and committed to compete in May 2017. Since then, I have competed in 4 bodybuilding competitions, and qualified for nationals this summer of 2019. The more I learned about bodybuilding, the more I realized my purpose in the sport, which is that I will become a Pro Bikini Competitor and work toward winning the Miss Bikini Olympia title. I don’t know when it will happen, but I know in my heart and gut that it is my destiny.

I have participated in plenty of activities before, such as dog showing, horseback riding, karate, cross country and tennis, but nothing has fueled a fire inside me like competing. What makes this sport so unique is that it is a 24/7 commitment. Every meal, training, gallon of water, minute of sleep and pose impacts how you will place at a competition. By setting daily goals for myself toward my competition, I win every day because I stay on my plan 100%. Currently I am less than a month out for my first national show in Las Vegas and less than two months for my second national show in Pittsburgh (If I don’t turn pro). This is just the beginning and I hope that you will join me on this journey to the Olympia Stage!

About Sophia

Sophia Valbuena is a membership representative at FFC Old Town. She has been in the fitness industry for over 5 years and it has entirely changed her life. In this series, Strong Mind | Strong Body, she will cover how she got into fitness, as well as mindfulness, nutrition, motivation and time management tips. Stay tuned! In the meantime, you can follow along with her on LinkedIn here and Instagram here, as well as check out a behind-the-scenes article she wrote about her bodybuilding experience here.

How Does KT Tape Work & What Are Its Benefits?

If you are involved in fitness in any way, you’ve probably heard of KT tape. But how does KT tape work? What is it used for? KT tape was developed by chiropractor Dr. Kenzo Kase in Japan in the 1970s. The use and popularity of the tape has risen in recent years due to the endorsements from doctors, physical therapists, and pro athletes such as NBA all-star James Harden and 3x Olympic Gold medalist Kerri Walsh Jennings.

Unlike standard athletic taping, which is rigid and locks a joint and its musculature in place, KT tape is elastic and allows the body to move through its natural range of motion. Once applied, KT tape is usually good for 3-4 days and is waterproof (so yes, you can shower!). Kinesio tape is sold commercially and most likely in your local gym (FFC carries it in the sports shop).

Please note: This blog is not medical advice and is for educational purposes only. If you have any medical concerns please be evaluated by your licensed healthcare professional.

Kinesiology Tape Benefits

Kinesio tape is used for a variety of musculoskeletal issues including, but not limited to, carpal tunnel, patella tendinopathy, lateral and medial epicondylitis, and more. Depending on the technique used to apply the tapes, several benefits can be reaped. By microscopically lifting the top layer of skin from the other layers, an increase in blood circulation and drainage by the body’s lymphatic system can be created, clearing waste and potentially decreasing edema and inflammation.

This gentle lift of the skin may also decrease the pressure on pain receptors located throughout the body to provide temporary pain relief. Kinesiology tape benefits may also include helping to facilitate underactive muscles while inhibiting overactive muscles to help create balance in chronic overused areas (such as the upper trapezius muscle). Although the tape is elastic, it does, with the right tension, provide a sense of stability and protection for joints such as at the knee and ankle.

Who Can Use KT Tape?

Kinesio tape can be used by a wide variety of people, ranging from toddlers and the average working citizen to professional athletes. Those with sensitive skin or allergies should check with their dermatologist or physician before applying the tape. If skin becomes red or irritated, immediately and carefully remove tape.

Common areas of application include:

Shoulders
Forearms
Wrist
Knee
Ankles

Have more questions about KT tape or want to set up a complimentary consultation? Email Joshua Jernigan at jjernigan@ffc.com!

Important note: Kinesio tape is not a cure for any orthopedic issues, it is simply a tool to help in your recovery. The real solution is getting to work and doing what you are designed to do – move… and move often. In the gym is where long term change is made.

Post written by Joshua Jernigan, Personal Trainer FFC Oak Park.

About Joshua

Joshua received his bachelor’s of science in kinesiology and health promotion in 2018 from the University of Kentucky and has a background in orthopedics and performance, guiding elite high school, Division I and professional athletes through rehab. He also specializes in working with the aging population to deal with post-operative shoulder, knee, hip and ankle surgeries, etc. You can set up a consultation with him by emailing him at jjernigan@ffc.com!

Sources for How Does KT Tape Work & What Are Its Benefits

Drouin, Jillian L, et al. “The Effects of Kinesiotape on Athletic-Based Performance Outcomes in Healthy, Active Individuals: a Literature Synthesis.” The Journal of the Canadian Chiropractic Association, Canadian Chiropractic Association, Dec. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3845470/.

Mateo, Ashley. “What Exactly Is Kinesio Tape-And Does It Really Work?” Runner’s World, Runner’s World, 11 Mar. 2019, www.runnersworld.com/health-injuries/a23791766/kt-tape/.

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Try a manual treadmill: here's why you should check out the Woodway Curve for strength and endurance

Try a Manual Treadmill: Here’s Why You Should Check Out the Woodway Curve for Strength & Endurance

Have you noticed a new piece of equipment show up to the cardio area of your club over the last few weeks? Or perhaps it’s been there for some time but you’ve yet to try it out because of its unique, spaceship-like concave design. That new piece of equipment is a manual treadmill – the Woodway Curve – an evolution to the traditional treadmill.

The Curve is not belt-driven and has no motor. It is completely self-propelled, meaning you produce all the energy to power the machine and it more closely resembles outdoor running conditions then the traditional treadmill. Because of this, the Curve is great for all fitness levels and is a great tool for weight loss, sports conditioning and interval training.

How Do You Use the Woodway Curve Treadmill?

Start by stepping on from the side, into the bottom of the Curve.
Hold on to the rails and begin to walk at a controlled pace with short strides.
Once you feel controlled and are comfortable, increases your speed by walking higher up the Curve with longer strides.
When you’re at a steady pace (such as a light jog or run), release the rails.
Jog or run for as long as tolerable.
Dismount the treadmill by grabbing the rails and moving your feet to the sides, off the belt.

Try this Sample Woodway Curve Treadmill Workout

Now that you’ve got the gist of how to use the Curve, let’s turn your training up a notch!

Here’s a workout for that can be done on the Woodway Curve manual treadmill (though this workout can also be done on any treadmill, in any running scenario).

1. Walk, jog or run 1 mile

2. Every 1/10^th / .1 mile, step off the treadmill using the above procedure and perform…

5 squat jumps and 5 push-ups (beginners)

– or –

10 burpees (advanced)

3. Reduce distance and repetitions to suit your fitness level.

4. Note the time it takes to complete the task. Repeat once a week with the goal of matching or producing a faster time of completion.

The Woodway Curve will add a new twist to any treadmill workout. Give this a try the next time you are in the club, in place of your normal cardio run – it’s a great way to spice up your steady-state run workout by turning it into an interval workout to target multiple energy systems. Because it’s a manual treadmill it’s also highly efficient: for the time it takes, it burns massive calories!

Please note: take your time and focus on moving safely before you add intensity to any workout. If you have any questions or concerns, please ask a personal trainer for assistance. It is our mission to help our members produce great results. We’d love to assist you in any way possible towards doing so!

About Marques

Marques is a master personal trainer at FFC East Lakeview specializing in weight loss, strength and conditioning for sports-specific activities. His mission is to help you find the path to becoming the best YOU that you can be. Want to set up a complimentary consultation with Marques? Email him at mchaplin@ffc.com! You can also check out his printable workout here – bring it with you the next time you go to the gym!

Digital detox: do you need one plus how to do a digital detox

How to Do a Digital Detox (After Figuring Out If You Need One)

Jeanne Barker has been with FFC for over 8 years, and in addition to her extensive fitness background, she also specializes in stress management and other wellness topics. She is excited to contribute her expertise to the Formula content platform, as a series titled Formula for Wellness. Here, in her first post, she explores the concept of digital toxicity and tips to help you consider if you need a break and how to do a digital detox.

At a time when we have an abundance of virtual communication choices, more may not be better.

As what happens so often with progress, the pendulum swings and the not-so-wonderful-aspects begin to show themselves. When it comes to the amount of technology we have in our lives, the backlash is real.

Digital toxicity is the term used to categorize a set of behaviors that include:

Compulsively checking your phone
Have difficulty completing tasks without checking your devices
Your device is the first and last thing you look at every day
You have trouble making it through a meal or in-person conversation without checking a device (1)

The Evolution of Virtual Communication: Didn’t See That Coming

Thinking back, a glimpse into the current issue of digital toxicity probably started when cable companies began to proliferate. We marveled over how many channels we had to choose from. The pop-culture image became a zombie-like person, clicking, clicking, clicking the remote control – mindlessly scrolling through channels. It was coined ‘channel surfing’.

Then came gaming. There was a time when gaming was a childhood activity, however the evolution and sophistication of gaming quickly made it a mainstay into adulthood. Now, at least 20% of the population continues gaming into their fifties. (2)

Next came the explosion of the Internet and with that, email. Email and Internet access is a near necessity in almost any setting. We rely on the eye in the sky for everything from our GPS system to our nanny cams. There are 300 million cellphones in use in the U.S. and available on them, a myriad of apps. The top communication apps being Facebook, Instagram, YouTube, Twitter.

Our Brains Can’t Process Everything Coming at Us

Why be concerned with how much time is spent in the digital world? Because even too much of a good thing is bad for you. Digital overload impacts the health of individuals and groups in different ways. Research has shown that as information input increases, the decision-making capacity in our brain begins to rapidly shut down. At which point, we start to make mistakes and poor choices that can endanger ourselves and others. (3) On average, adults spend over 10 hours a day on devices, teens average 9 hours a day. (4)

Enter Digital Toxicity

A few of the universal negative effects of digital toxicity is its impact on quality sleep, isolation, loneliness and anxiety. Each segment of our society exhibits digital toxicity in different ways.

Kids – a number of troubling studies connect delayed cognitive development in kids with extended exposure to electronic media. (5)
Young adults – screen time replaces other healthier activities creating a more sedentary life. Anxiety is on the rise in young adults, digital toxicity is a major contributor.
Adults – with the advent of the continual news cycle, adults rarely get a break from sensational headlines. Texting while driving impacts the safety of everyone.
Families – the pull of technology reduces the quality time families spend together.
Work life – being available 24/7 is testing the practice of healthy boundaries.

The next five posts of this series, Formula for Wellness, will delve into the impact of digital toxicity in each of these groups. I’ll share the latest research and give tips on how to navigate the bombardment of information coming at us every minute of the day. Until our next chat, consider a digital detox to get the ball rolling on taming the digital hold on your life.

How to Do a Digital Detox

Conduct a self-audit.

Digital toxicity is not just an issue in the United States. The World Health Organization just recently added gaming addiction to their International Classification of Diseases resource. (6)

While very few people will become addicted to digital devices, it is important to have healthy boundaries on digital activity. As with any habit, a healthy balance in accordance to your other values is a must. The telltale sign that you should examine a habit is when you are participating in it to the point where you are excluding other daily activities. Conduct a self-audit. Take an honest inventory of how much time you spend on virtual activities. Consider if that is a healthy placement of your time in looking at your whole health. More on this to come in the next post.

Have the conversation – put digital use in its place.

Discuss the value you place on digital and non-digital interactions with others in your life (your circle).
Ask for their support on your choice of when and when not to use digital technology.
Challenge your circle to scale back on digital technology use.
Value the times technology is a great resource to have; savor the times when it is not.
Check back with your circle in a week and compare experiences.
Enjoy the journey. Don’t be surprised by needing to get re-familiar with quiet or stillness when weaning away from constant digital access.

Post written by FFC Group Fitness Instructor, Pilates Instructor and Personal Trainer Jeanne Barker.

About Jeanne

Jeanne Barker, known as The Chicago Wellness Lady, is a subject matter expert in the field of wellness. She specializes in stress management and resiliency for individuals and organizations. Her mission is to bring the wellness vision of her clients to reality. She can be reached at jbarker@ffc.com.

Resources:

References: (1) Adventist Health, (2) www.statista.com, (3) Center for Neural Decision Making at Temple University, (4) Adventist Health, (5) Psychology Today, (6) https://www.who.int/features/qa/gaming-disorder/en/

Developing a Passion for Fitness & The Passport for Success It Became

FFC group fitness instructor Steve Parkin has a pretty incredible story – and relationship with fitness and wellness. Check out this account below!

I was born and raised in Jamaica. As a boy, I took up running at the age of 10 and was soon scouted by primary schools to be a part of their track team. This began the journey for drive and discipline which later led to the realization as a teenager that fitness was a passion and path I wanted to take.

As a teenager, I became a regular at the local gym, where I studied martial arts and took up bodybuilding. I realized that being a part of the fitness world not only kept me in shape, but saved me from the alternative, which was being on the streets and exposed to a life of crime and violence. Not having the luxury of the caliber gyms we have here in Chicago, or being able to afford the memberships, I made my own weights out of car parts.

Impacting Others Through Fitness & Wellness

I became a fitness instructor and began sharing my passion for fitness with others. This work and commitment to achieving the highest level of personal fitness paid off when I was hired as a fitness coordinator at a premiere Jamaican resort, and asked to create a fitness program for guests. I developed a program for guests of all fitness levels at Sandals Beaches Resort, which included land and water aerobics and personal training services.

Through this work on the resort fitness program and my own personal fitness regimen, I realized that fitness and a healthy lifestyle had changed my life.

My life goal became helping others transform their lives through fitness. Upon entering the United States, ironically one of my first interviews for group fitness was at Crunch Fitness with Lois Miller. I didn’t get that job based on my broken English with no permanent residence status at that time, however, I DID get an opportunity at FFC and it brought my relationship with Lois full circle – who I enjoy working with today. FFC gave me a chance and 19 years later, I am still going strong.

Fitness is a Lifestyle, Not a Hobby

Today, I love sharing my enthusiasm for fitness with others as a group fitness instructor exclusively at FFC locations around Chicago including West Loop, Union Station, Gold Coast and Old Town.

I am certified in a number of different fitness associations, including the International Fitness Association, Aquatic Exercise Association, and Jamaica Aerobics & Fitness Association. I also currently have a certification with A.F.A.A for personal training and serve as a personal trainer to a large and varied clientele, ranging from individuals who are just beginning to incorporate exercise into their daily lives to marathon runners and other seasoned athletes who need cross training designed to enhance performance. Through my passion, motivation, and creativity, I have developed a large base of clients. On a personal level, I continue to adhere to my strict personal workout regimen, and now trains my young daughters ages 10 &13 to continue the legacy for fitness and good health.

Post written and photography provided by FFC group fitness instructor Steve Parkin. You can check out his classes by sorting for his name on the group fitness schedule here!

Member stories: How Mary May overcame a health challenge and got back into fitness

Member Stories: Finding a Routine & Overcoming Health Challenges at FFC

I’ve been a member of FFC for almost 20 years. Living in the Lakeview neighborhood, I frequent the Boystown and East Lakeview locations at least 5-6 times per week, primarily in the morning. In the past few months, I’ve also started working out at least once a week at the West Loop location.

My experience with FFC over the years has been wonderful and it’s enhanced my life and overall health in so many ways. The entire staff is excellent; not only are they professional, but the encouragement they offer is invaluable.

I’m a very active person, and love the “endorphin high” that you get from physical activity. Living in Chicago there is nothing like a run or bike ride along our lakefront. Over the years I’ve run 7 marathons, countless triathlons, as well as 10K, 8K and 5K races.

At FFC, I love a good spin class (music is key!) and the personal training is world class. My only downside is that I hate to run on the treadmill (but I’ll do it!).

When the Rubber Hits the Road

I have a good routine going that keeps me fit and healthy. But sometimes we’re all faced with difficult challenges.

In January 2016, I had two large fibroids surgically removed and was out of commission for three weeks. This meant no working out and resting at home. Being an active woman, that was VERY hard. Nevertheless, during my recovery I was cleared to walk on the treadmill and not much else… but it kept me sane.

However, I never fully recovered. Two days after going back to work, I found myself back in the hospital and undergoing emergency surgery due to a severe bacterial infection. For a two-week period, I was in and out of the hospital.

Once released, I was connected to a wound-vac to heal the massive incision on my abdomen, and I had to administer antibiotics through an IV PICC line. For six weeks, I had a nurse come to my home and change my bandages and PICC line, and draw blood in order to monitor my infection.

Slowly But Surely

While I was recovering, a one-block walk became a walk around the corner… and then a walk to the lake and back. Once my doctor gave me permission, I was able to go back to the gym and attempt light workouts… and of course I did a little more than I was cleared to do! Getting back to where I was before my illness was very important to me and FFC played an enormous role with my goal.

Once I returned to work, normalcy started to creep back in, Hallelujah! As I kept getting stronger, I decided I was really going to challenge myself… I signed up for a race. On Sunday, September 25, I completed the Chicago Half Marathon!

Soon after the race, I started training with trainer Beth Peterka – I’ve learned so much about the importance of resistance and weight training and aerobic/anerobic exercise. I’m also flipping tires, pushing weighted sleds, climbing the Jacobs Ladder, rowing, doing bench presses, lunges, planks, slamming ropes and much more. Even the treadmill has become fun.

Beth also introduced me to a new obsession that has enhanced my workouts so much that I am stronger and in better shape than I have ever been: MYZONE. I’ve had more fun working out and logging as many MEPs as I can, that ‘MEPing’ has become part of my vocabulary!

Post written & photography provided by FFC member Mary May.

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

HIIT Workouts for Beginners: Why Do HIIT & Sample Workout

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

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

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

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

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

HIIT Workouts for Beginners: A Sample Plan to Try

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

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

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

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