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!
But what are the
benefits of pumpkin skincare?
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:
Very nutritious and high content of vitamin A
It has a high oxidant content
Promotes weight loss – high fiber content
Great for immunity- packed with vitamin C
Great for eyesight
Promotes healthy skin and hair
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.
Try it yourself!
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.
https://dev.ffc.com/wp-content/uploads/2019/09/Pumpkin-Skincare-Benefits-of-Including-Pumpkin-In-Your-Beauty-Routine-Wellness-FFC-Chicago.jpg7001140Sydney MeyerSydney Meyer2019-09-27 10:40:542019-09-27 10:40:54Pumpkin Skincare: The Benefits of Including Pumpkin in Your Beauty Routine
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.
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!
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.
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.
https://dev.ffc.com/wp-content/uploads/2019/09/Everything-You-Need-To-Know-About-Pilates-Before-Your-First-Class-FFC-Pilates-Chicago.jpg7001140Sydney MeyerSydney Meyer2019-09-27 10:14:482019-09-27 10:14:48Everything You Need to Know About Pilates Before Your First Class: My Thoughts
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.
Sun Damage
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.
Temperature Extremes
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 hydrated! Drink water throughout the day.
Keep up with a skin care routine daily.
Clean your skin by removing makeup every day; use purified water if possible. Make sure the cleanser you are using is appropriate for your skin type. Use a gentle scrub or an exfoliant once or twice a week to help remove dead cells and help new cell growth.
Use high quality products for your skin.
Choose serums that have ingredients like hyaluronic acid, well known for its property to retain moisture.
Apply sunscreen before exposing your skin to sunlight.
Pretty self-explanatory. Just do it.
Eat a balanced diet.
Make sure to include fruits, vegetables and greens and watch out when drinking alcohol since it can really dehydrate the skin.
Sleep with a humidifier in your room.
Again, self-explanatory but really important – especially if you have the heat or AC running at one extreme or another.
Consult your skin care expert & try to get a facial once a month.
Try the FFC Signature Facial, which also includes a back facial, which is an important, often-missed area!
https://dev.ffc.com/wp-content/uploads/2019/09/Summertime-Skin-Care-Recovery.jpg7001140Sydney MeyerSydney Meyer2019-09-26 16:18:302019-09-26 16:18:30How to Rehab Your Skin After Summer
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.
Possible Sugar Cravings Causes
Lack of sleep.
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!
Imbalanced gut bacteria.
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.
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.
You didn’t eat enough.
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.
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.
https://dev.ffc.com/wp-content/uploads/2019/09/Sugar-Cravings-Causes-And-How-To-Combat-Them-FFC-Nutrition-Chicago.jpg7001140Sydney MeyerSydney Meyer2019-09-25 16:32:282019-09-25 16:32:28Sugar Cravings – Causes & What They Might Mean
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!
1.
Check out a new class.
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!
2.
Ask about a complimentary personal training session.
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.
3.
Find a workout partner.
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.
https://dev.ffc.com/wp-content/uploads/2019/09/Getting-Back-Into-A-Gym-Routine-FFC-Fitness-Chicago.jpg7001140Sydney MeyerSydney Meyer2019-09-25 15:27:382019-09-25 15:27:383 No-Fail Tips to Get Back into Your Gym Routine
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.
Steps for Staying Healthy While Traveling
Exercising While Traveling
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.
Eating Healthy While
Traveling
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):
Bring powered protein powder in shaker cups
Tuna packets (minimal packing space, lean + high protein)
Protein bars
Dried meat
Fruit/nuts (almonds for essential fats)
Yogurt cups
Rice cakes (for quick carbs)
Microwavable oatmeal
Depending if you are traveling in the country and for a minimal period of time, it is possible to also prep proteins such as chicken and freeze them
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.
Navigating the Airport
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.
Use a Meal Prep Service
& Stay Somewhere With a Kitchen
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.
Order Healthfully When
Eating 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:
Asking for dressing on the side
Asking to be cooked without oil
Seeking out grilled items
Ordering a side salad instead of something higher in calories
Order water
Share dessert
Staying Healthy While Traveling is EASY – Just Keep It Simple
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
https://dev.ffc.com/wp-content/uploads/2019/09/Staying-Healthy-While-Traveling-Wellness-Chicago-FFC.jpg7001140Sydney MeyerSydney Meyer2019-09-25 11:42:392019-09-25 11:42:39Strong Mind | Strong Body #4: Staying Healthy While Traveling
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.
Smart
Grocery Shopping Tips for the Inner Aisles of the Store
Plant-Based
Sources of Protein
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.
Whole Unprocessed Grains
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.
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!
New and Interesting Products
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.
https://dev.ffc.com/wp-content/uploads/2019/09/Smart-Grocery-Shopping-Tips-Shopping-The-Perimeter-Is-A-Myth-FFC-Nutrition-Chicago.jpg7001140Sydney MeyerSydney Meyer2019-09-20 10:49:532019-09-20 10:49:53Smart Grocery Shopping Tips: You Don’t Only Have to Shop the Perimeter
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:
10 Minute Workout For Beginners Breakdown:
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.
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.
Jumping Jacks
Squats
Push-ups
Mountain Climbers
Planks
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.
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!
https://dev.ffc.com/wp-content/uploads/2019/09/10-Minute-Workout-For-Beginners-FFC-Fitness-Chicago.jpg7001140Sydney MeyerSydney Meyer2019-09-19 16:43:532019-09-19 16:43:5310 Minute Workout for Beginners: It’s Easier to Fit In Than You Think
FFC West Loop esthetician breaks down some skin care routine
best practices, including 5 reasons you should see an esthetician!
Why should I 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!
How often should I see an esthetician?
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!
What can an esthetician do for my skin care routine?
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.
Waxing/Lasering
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!
Counteract Sun Damage
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!
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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 vs
Plyometrics
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)
An In-Depth Look at
Ballistic Training
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)
Why
Ballistic Training Works for Fitness:
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.
An
In-Depth Look at Plyometrics
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.
Benefits of
Plyometrics and Ballistics Training
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.
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:
You will accelerate faster: sprinting by someone on the court, down the field, to the train etc.
You will jump higher (and it looks cool)!
You will gain definition and size (not designed for bodybuilding, but it can be adapted).
You will punch harder and faster, throw a ball harder and farther.
Develop a stronger, more stable core and flatten the stomach; stabilizing fast moving weight will emphasize stronger abdominals, obliques and spinal erectors.
Burn more calories from the full body workouts (lean out!) Coordinating multiple joints for an explosive motion at a high intensity is a great conditioning and cardiovascular workout.
You will have more energy in your everyday life!
You will conduct everyday movements with more “oomph” and be able to produce power on command! You will fly out of your chair at the end of the work day.
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.
(2): Fleck, Steven J. & Kraemer, William J., ‘Ballistic Training’ in Designing Resistance Training Programmes, Human Kinetics:Leeds, 2013, p.280
(3) (Elliot, B. and Wilson, G. A biomechanical analysis of the sticking region in the bench press. Medicine and Science in Sports and Exercise. 21: 450-464. 1989).”
(4) Joyce, David & Lewindon, Daniel & Larson, Rett, ‘Neural Preparation’ in High Performance Training for Sports, Leeds:Human Kinetics, 2014, p.107).
https://dev.ffc.com/wp-content/uploads/2019/09/4.png14002800Sydney MeyerSydney Meyer2019-09-18 15:57:432019-09-18 15:57:43Sports Fitness Training: Ballistic Training & Plyometrics to Bridge the Gap Between the Gym & Court
One of the most
important lessons I have learned so far is finding balance. Personally, I
practice a balance between the ying (relaxation techniques such as yoga and
meditation) and the yang (high intensity/extremes like bodybuilding). Yin and yang
is the concept of ‘duality forming a whole.’ We encounter examples of yin and yang
every day. As examples: night (yin) and day (yang), female (yin) and male (yang).
Both of these concepts,
when paired, balance each other out. If we lack one or the other in any aspect
of our lives, we are not balanced. For example, if we feel overwhelmed and
stressed out, we may need a ying influence in our daily lives such as yoga. If
we lack energy, we may need a yang influence such as a cardio workout.
Finding Balance in
Fitness
The balance of yin and ying ultimately supplement each other. If an athlete focuses solely on intense training, they have a high risk of injury. To perform at their ultimate best, it is important that they balance out their yang with the yin, for example, doing yoga several times a week to help with stretching and strengthening.
Before I learned the importance of having a balance, I would push past my limits in the gym. I was all about that yang, with little to no yin. Eventually, I pushed to the extreme and got injured (you can read about this in my second post in this Strong Mind | Strong Body series).
If it wasn’t for my injury, then I would not have worked on finding balance – and probably not found meditation and yoga. This not only healed my injury, but it helped me with anxiety and depression. Ever since, I practice daily balancing my yin and yang. That way I can perform at my best in the gym, at work, and in my personal life.
Finding Balance in Work,
School & Other Aspects of Life
In addition to finding balance in fitness, it is important to have
balance in other aspects of our lives, to prioritize our duties, families,
friends and our hobbies. If we focus too much on one thing, the other things in
our lives won’t grow. A lot of people in today’s society say that they don’t
have time to work out because they are too busy. At the end of the day, we all
have the same 24 hours, it just how we manage our time that will dictate what
we can get accomplished.
Ever since I started competing, I have either been a full-time
student, worked full time, or done all at once. It is important to me that I do
my best in all of these areas, but I couldn’t do that if I didn’t prepare
ahead. My main priorities are school and work, fitness is my hobby and therapy.
By narrowing down what is important to me, I am able to find what times would
work best to go to the gym, meal prep my food, and do homework based around my work
and school schedule.
Typically, on my off days, I dedicate my time to meal prep for the
week, relaxation, and running errands. By meal prepping, you save a lot of
money in the end and you are able to stay on track of your diet. I find that
taking my meals to work/classes helps me stay focused and keeps me satisfied
all day. I also write down in my planner what times I have to train, depending
on what time I work or have classes. I typically like to work out before work
so I can 100% focus on my tasks and then relax after I finish working. If I am
feeling tired before work or I don’t have enough time to train, I will do it
after work. We all have responsibilities, but it is important to make time for
the things that we are passionate about.
I am lucky that I work for a company like FFC which supports my goals in bodybuilding and gives me access to their elite clubs to train and work. I am constantly surrounded by like-minded individuals that are hardworking and motivated to succeed. Your environment and those who you surround yourself with will also dictate your success. By working at FFC in Old Town, I feel motivated everyday by my co-workers to execute my job, and our members working hard on the floor to achieve their fitness goals. It reminds me why I chose to work for here.
Post written by FFC Old Town membership representative Sophia Valbuena.
About Sophia
https://dev.ffc.com/wp-content/uploads/2019/09/Finding-Balance-In-Fitness-Work-Life-Fitness-Chicago-FFC.jpg7001140Sydney MeyerSydney Meyer2019-09-18 10:43:402019-09-18 10:43:40Strong Mind | Strong Body #3: Finding Balance in Fitness, Work, School & Life
FFC Union Station Pilates instructor Nicole Gibson highlights two articles that cover some common myths about Pilates… busted! Check out her insights below.
Brief Summary: the top 6 myths about Pilates, busted. Everything you think you know about Pilates, especially if you have never tried the fitness format before, will be completely changed.
Thoughts: this article is so great. It’s a quick read and an eye-opener for those who don’t really know what Pilates truly is. While there are many more myths out there, these 6 really get the ball rolling on setting the facts straight. I really enjoy how Danni Gilham (author) phrases each of her answers. You know instantly that she is knowledgeable on this subject.
I also completely agree
with Gilham when she says she “always [recommends] new clients do their
research, talk to the experts and find out what type of Pilates is best for the
results they want to achieve”. It is so important to do your research, no
matter what workout regimen you want to try, to find the best way to achieve
your fitness goals. There is no “one-size-fits-all” solution, which is the
great thing about Pilates because it is constantly being tailored to the body
that is practicing it.
Brief Summary: yoga and Pilates are similar in the sense of a total body workout and achieving similar goals (i.e., flexibility, strength, postural alignment). However, their intentions are different. Yoga is meditative where Pilates is a systematic approach to physical movement.
Thoughts: I love this article because instead of pitting two great forms of exercise against one another, it simply and matter-of-factly describes how they are different. When I first started my Pilates training, I would get the question “Pilates, that’s like yoga, right?” and become slightly irritated. This article opened my eyes and mind to the similarities, as well as an appropriate way to distinguish, and describe, the two. My favorite sections of this article are the “Origins” and “Mind Body Connection” sections. I believe these are the most informative of the whole article and really clear up any confusion between what Pilates is and what Yoga is
Does the sound of meal prepping your kids’ lunches (or yours) for the week sound horrible? Does eating the same lunch day after day sound even worse? Bored with sandwiches and salads every day? Check out these bento box lunch ideas for school…. or better yet, for you!
Bento boxes are
essentially a lunch box with dividers, which are great for portion control.
They are a great solution to help you stay organized and try a variety of foods
throughout the week.
Think of it as a
deconstructed lunch. You get to have all the same components, just not all
in one item, which help to make you feel more satisfied.
Below are some tips for your bento box lunch ideas for school (or again, for work. No one’s judging!). Make sure your bento boxes include the following nutrition components:
Vegetables
Fruits
Complex Carbohydrate
Protein
Bento Box Lunch Prepping
When you get home from the grocery store, spend 30-45 minutes knocking out the prep all at once! This is a great time to do preparations like cutting fruits and veggies so they don’t end up dying and in the trash a week later. Turn on your favorite tunes and have fun!
Easy Ways to Get Started: Bento Box Lunch Ideas For School
Box 1: turkey and cheese roll ups, whole grain crackers, cucumbers and grapes.
Box 2: hummus, mini whole grain pita, blueberries, red pepper slices.
Box 3: southwest quinoa salad with corn and black beans, broccoli, strawberries.
Tip: Add a ¼ cup of trail mix or a piece of dark chocolate to end your lunch on a sweet note!
When it comes to bento
box lunch ideas for school (or especially for your midday meal) the key
is to play around with different ideas and have fun with your food. Make it
colorful and something that you can look forward to midday!
Post written by FFC Elmhurst Registered Dietitian Alex Kruzel.
About Alex
Alexandra Kruzel, RDN, LDN, is a registered dietitian for Chicago’s Fitness Formula Clubs. She is originally from Ohio but loves the Chicago area – she even met her husband here! Alex loves spending her time going on adventures, playing and cooking with her 2 little girls.
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In honor of Fitness Formula Clubs celebrating its 35th
anniversary, FFC marketing manager Megan Zink had the opportunity to sit down
with one of FFC’s long-time charter members, Dr. Gordy Siegel, and learn a
little bit about his experience in the community.
This interview has been lightly edited for brevity.
Megan Zink: You’ve been a member of FFC for quite some time. Since then, has it been part of a regular routine for you, or has it kind of ebbed and flowed? First of all, not many people can say they go to the gym on a regular basis, but you’ve been going to FFC for a while.
Dr. Gordy Siegel: It’s a very important part of my
life.
MZ: Do you have any favorite kind of workouts? What
do you usually do?
DGS: Watch a lot of TV, get a lot to eat – no. I just
kind of do a little bit of this, a little bit of that, trying to stay healthy.
It’s nice to see the new machines come in every so often. I watch other people
to see what they’re doing, and if I think I can do it without killing myself, I’ll
try it.
MZ: So do you think going to FFC on a regular basis
has changed you, or given benefit to your life?
DGS: I think it’s aged me a lot.
MZ: Backwards!
DGS: I don’t know that it’s changed me so much as
allowed me to enjoy life and stay healthy. I would imagine that without it, I
probably wouldn’t have some of the advantages I do in terms of health.
MZ: Has anything notable happened while you’ve been
there?
DGS: I remember Sundays – this goes back a while – I was watching a bunch of people play basketball. And one of them looked familiar. And I am NOT a sports person, by the way. You say the name of a team and I might know what sport they play. But that’s as far as it goes.
And there was a guy on the court, and I said to myself, ‘you know, he looks familiar…’ It was Michael Jordan. He used to come over and play pickup games with people at the gym. I guess he had a place on Lakeshore Drive and he would come over every so often – that’s kind of memorable.
It’s just a nice, nice place to go. I’m probably your best
advertiser around. Over the years I’ve actually tried a number of different
places – I’ve never left FFC – but FFC is just a nice place with nice people.
MZ: That’s part of the reason I started focusing on
the stories so much – everyone you meet is just so nice!
DGS: And we span generations. Little kids like you,
old farts like me. Everything in between.
I don’t know if Larry told you how I joined?
MZ: No, but I was very curious.
DGS: For years I had said that I should join a gym to
be healthy. So then I heard FFC was opening up and I thought, ‘well, you know,
I’ll walk over and at least give it a try.’ And I got hooked.
You feel better. I think it’s pretty universal. Days that I
go – it’s not just physical – you mentally feel better. In many ways. If I get
into a situation where I get busy – sometimes I’ll miss a week – you can feel a
difference. Definitely feel a difference. It’s a passion. I fell in love.
MZ: So if you had to name a couple of top favorite
things about FFC, what would they be?
DGS: Location. The location is very good for me. I’d
have to say the people. And going that early in the morning – it’s not like
people sit around and have a social hour. That being said, most of us who are there
when the place opens up know each other. Maybe just by first name, but over the
years you get to know people. And the more you get to know people, the more you
like them. Very few jerks over the years. I guess it’s a combination of the
facilities, the people – it’s a good, healthy feeling.
You feel better. I think it’s pretty universal. Days that I go – it’s not just physical – you mentally feel better. In many ways. If I get into a situation where I get busy – sometimes I’ll miss a week – you can feel a difference. Definitely feel a difference. It’s a passion. I fell in love.
https://dev.ffc.com/wp-content/uploads/2019/09/Interview-With-Longtime-FFC-Member-Dr-Gordy-Siegel-FFC-Chicago.jpg7001140Sydney MeyerSydney Meyer2019-09-11 10:53:152019-09-11 10:53:15Member Stories: An Interview with Long-Time FFC Member Dr. Gordy Siegel
FFC Lincoln Park member Amanda George has been taking high intensity interval training classes in the performance training center (what is now called The Faction) and shares some benefits she’s achieved – including a new personal marathon record!
I have been an FFC
member for about 2 years. Not only do I love the community there, but I have
also seen excellent results. This past March, I was able to shave 15 minutes
off my previous marathon PR to run a 3:13 on a hilly Atlanta course. It turns
out that this effort was enough to earn me 3rd place female
overall, which was a thrilling and unexpected experience!
I found my passion for distance running after graduating college. Therefore, I am not a very well-groomed nor experienced runner. However, I have always loved fitness and am willing to put in the hard work that comes with endurance sports. The PTC classes at FFC (now dubbed The Faction) have helped make that work even more enjoyable!
I started consistently
doing PTC (now Faction) classes a little over a year ago. While they do provide
a cardio workout, the greatest benefit for me personally is the strength
components. Although I could go out and run for hours, for whatever reason, it
is hard for me to even make time for a 15 minutes strength routine, if left to
my own devices.
However, once I get
to class, the workout no longer feels like a chore. I get inspired by the great
trainers and the group energy. Furthermore, the trainers provide feedback on my
form as I go, which is something I really needed as a novice to some of these
moves (deadlifts, kettlebell swings, clean/press, etc.). In my build-up to
marathon training, I would attend class 4-5 times per week. This laid the
groundwork of endurance and strength that set me up for a successful marathon
training cycle and played a major role in my dramatic improvement as a runner.
Clearly a Community
Lastly, I can’t say
enough about the Faction community. This past month, there were two occasions
where we had donuts/brownies after class to celebrate a birthday and a
going-away party. We may have un-done the workout with our calorie consumption,
but we had fun! The trainers are enthusiastic, patient, creative, and
encouraging. The positive tone that they set rubs off on the rest of the group,
and I find constant encouragement from my “workout buddies.”
Also, the trainers
really go above and beyond. For instance, even when I paused Faction classes
for a while (as I was ramping up mileage), they would ask me in passing how my
marathon training was going. When I got an injury in the weeks leading up to
the marathon, trainer, Jonathan Basuel, took time out of his busy schedule to
show me a few stretches that would speed up my recovery. I didn’t even have to
ask, but rather he just heard I was hurt and generously offered to lend his
expertise. Experiences like that have won me over, so that I fully buy in to
the power of the Faction and its strong community – in every sense of
the word. :)
Post written by FFC
Lincoln Park member Amanda George.
https://dev.ffc.com/wp-content/uploads/2019/09/Faction-Family-Amanda-George-Marathon-PR.jpg7001140Sydney MeyerSydney Meyer2019-09-09 16:55:222019-09-09 16:55:22Faction Family: The Fitness Community I Found at FFC
FFC Park Ridge group fitness instructor and Yogi Pantra Shafaee-Hoeft shares some tips for incorporating a quick yoga practice into your travels for less stress.
The benefits of group fitness classes like Pilates and yoga are HUGE. Not only a great fitness format, yoga can help you calm your mind and your body. Airport yoga is rapidly becoming one of the best ways to center yourself before embarking on an adventure. Stress from security, flight delays or disruptions, crowds, and little to no control over much of anything can drain your energy and lead to bad food choices, no exercise/movement and lethargy. Airport yoga – and airports with rooms specifically dedicated to space to practice/meditate is a huge source of benefit to combat some of these stressors. Plus, yoga can also help combat blood circulation issues, stiffness and other issues related to travel or flying.
I recommend you do a quick search to
see which airports have yoga rooms. Most will have amenities like mats, water,
etc. for you – but if you want to try to get a quick practice in on the go, it
wouldn’t hurt to bring along a travel mat.
Tips for doing airport yoga:
Limit as many distractions as possible (put your phone on silent mode).
Carry disinfectant wipes to help keep extra germs at bay.
Simple poses and progressions are great ways to easily incorporate yoga in short timeframes.
Here are two choices (repeat each 3 times, paying attention to breath):
Post written by FFC Park Ridge group fitness instructor and yogi Pantra Shafaee-Hoeft.
About Pantra
Pantra Hoeft began her exploration with yoga 10 years ago with Bikram Yoga. After realizing how free and happy she felt being on her mat she enrolled in the 200-hour teacher training with CorePower in the summer of 2015 and decided to continue her passion and became 500-hour RYT through CorePower’s 300-hour teaching program this past summer.
In maintaining a mindful practice, she believes the mind-body connection teaches us how to live a fulfilling, healthy, and happy life on AND off the yoga mat. She encourages her students to play with their edge, while providing a safe, encouraging, and nonjudgmental environment where each individual can achieve their full potential. Check out the group fitness schedule to see when she teachers and stop by a class!
FFC Oak Park personal trainer and former bodybuilder Justin Casipit shares insights and tips for keto bodybuilding – what the keto diet is, a keto bodybuilding diet plan and possible benefits/drawbacks of following such a program.
*Please note: this is not meant to substitute as medical advice and you should always consult your medical practitioner/nutrition professional before starting any program.
What is the keto diet?
The keto diet is a
diet that essentially is high in fats, low to moderate in protein and little to
no carbs (the ratio usually follows a 75% fat, 20% protein and 5% carb model,
which was initially what was used when it was first utilized to treat epilepsy
in medicine). The body goes into something called ‘ketosis’, predominantly using
fat as fuel as opposed to carbs. The body produces ketones in the liver
(through fatty acids) that the body can use when glucose (sugar) is low.
Bodybuilding mostly
involves high protein, moderate carbs and low fat. This diet causes the body to
primarily use glucose for energy. The difference between the two is related to
the ratios of carbs and fats – so it’s heavily influenced by meals/food choices.
What are some eating
guidelines for a keto bodybuilding diet?
Various adaptations of
keto diets have appeared related to practical usage of the diet for the general
public (esp. for athletes, etc.). Below are a few possible variations:
Cyclical ketogenic diet (CKD): commonly used for fat loss long before it was classified by ‘keto’ – it’s also known as carb cycling. It entails low carb days (keto days) followed by high carb/low fat days (refeed days). The ‘refeed days’ restore glycogen levels so intense training can be sustained, while still incorporating fat loss days through low carb keto days.
Targeted ketogenic diet (TKD): predominantly ketogenic with carbs ‘delivered’ in structured timing increments around training sessions.
High-protein/modified keto diet: similar to the standard keto diet, but with added protein due to the increased demands for training.
Ketogenic diet
bodybuilding cutting: calories definitely still do matter when it comes to keto
bodybuilding.
Calories can be calculated based on standard formulas or estimated based on your lean body mass – or you can get your basal metabolic rate tested (aka do an RMR test like this one). Based on your needs, your keto diet would have to be adjusted for deficit/surplus needs based on your goals – macros would fall within the confines of keto ranges. Keto bodybuilding is typically used for fat loss – not typically for bulking. It has been done, though!
The most overall and
well-known benefit to keto bodybuilding is weight loss. A diet like this one,
low on carbs, is also helpful for reducing water retention. The keto diet as is
great for satiety due to all the fats and protein – which is helpful for
sustaining a ‘cut’. The regulatory nature of the diet may also be helpful for
reducing sugar cravings. Some report feelings of increase mental clarity and
focus when the body is ‘keto-adapted’. Finally, some followers of the diet have
reported a keto diet has a ‘protein sparing’ effect, which is great for those
trying to maintain as much muscle as possible.
Are there any
downsides to keto bodybuilding?
Since carbs play a
crucial role in recovery and anaerobic performance, you may want to consider
keeping cabs as a major player in your diet if your main goal is strength or
muscle gain.
It’s also very
important to keep an eye on your ‘keto adaptation’ – during that phase, the
body loses a LOT of fluid and electrolytes, which would have an impact on
training. Common signs of electrolyte imbalance include fatigue, nausea and
more. Losing performance and energy during this phase is common – be sure to
remain aware and replace fluids and electrolytes consistently during this
period.
What are some sample
meals when it comes to keto bodybuilding?
High-fat and
high-protein foods are commonly used in this diet – eggs, avocado, bacon, beef,
poultry, salmon, cheese and nuts are typically utilized (also olive and coconut
oils and butter). Leafy greens are great – most fruit is too high in carbs, but
some berries can be included.
Breakfast – bulletproof coffee, bacon and eggs
Lunch – chicken salad over leafy greens, bacon, egg, avocado – with vinegar/oil
Dinner – steak/salmon cooked in oil with leafy greens or asparagus
Post written by FFC Oak
Park personal trainer Justin Casipit.
Justin is a
NASM-certified personal trainer and is also level-1 certified as a USA
Weightlifting Coach (and a former competitive body builder). He has a degree in
kinesiology, concentration in health and wellness promotion from University of
Illinois at Chicago and is currently pursuing a masters in applied exercise
science with a concentration in strength and conditioning through Concordia
University. He is a proponent of functional movement and integrating mobility
and strength with intentional human movement. Want to set up a complimentary consultation
with Justin? Email him at jcasipit@ffc.com!!
https://dev.ffc.com/wp-content/uploads/2019/09/Keto-Bodybuilding-Is-It-Possible-FFC-Fitness-Chicago.jpg10001500Sydney MeyerSydney Meyer2019-09-06 13:43:352019-09-06 13:43:35Keto Bodybuilding: Is It Possible?
Being in a group fitness class, surrounded by others, is a great way to motivate you to work hard, but is it the right class for you? Here are some of my tips for how to choose the best classes at the gym depending on what’s right for you, plus how to set your weekly workout schedule up.
Consider the time of the class.
Does the time work? When it comes to making a commitment, the most important aspect is timing – you have to choose a time that works with your busy schedule. I’ve found that people are most successful at choosing a group fitness class on the way to work or home or one that coordinates with drop off/pick up of kids.
What are your goals? Weight loss, strength gains, training for a race or more flexibility? Each class will help you reach specific goals. A HITT or spin class will probably burn the most calories. A traditional yoga class improves core strength and flexibility, but a yoga sculpt class includes higher intensity with weights. You want your schedule to have a balance of resistance, cardio and flexibility – too much of one can cause injury.
Set a realistic schedule that has some flexibility.
Let’s be honest, things are thrown at us and our schedules every day that force us to move things around. When it comes to classes at the gym, have a second or even third option if you can’t make it to your first choice class.
For example, you can initially choose classes for Monday through Wednesday, but if you miss one, have a Thursday class as a backup. Otherwise, you can take Thursday as a day off. Remember if you properly perform a resistance training class, you are taking the muscles to an extreme fatigue (almost failure) level, and that requires a rest period of 24-48 hours. This means a day or two of rest should be scheduled into the week.
Before class begins, the group fitness instructor should explain what the class entails. Throughout the class there should be guidance on form and explanation of the movement. The instructor should both explain and demonstrate progressions and regressions. Try a find instructors you can connect with and who motivates you!
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The constant quest for most Pilates instructors? To get men to do Pilates. And not just any men – but the manliest men ever created. Sure, hearing the occasional professional athlete dude brag about his recent “despite all odds” love for Pilates is fine and all. But how accessible is Pilates to the Everyday Bro?
In order to find out, I decided to go on a Manliest Man Hunt. But…. .where does one even begin a search of this particular nature? My two older brothers? Goodness no. They don’t even take my phone calls! (On the real, they’re not THAT manly). My co-workers? Please. They avoid me like they get paid to! (I’ve met me, so I get it). Who? Who could be my Manliest Man winner?
*snaps fingers* Ah ha!
Enter my homeboy, Nick Cimmarusti. A former sergeant in the Marine Corps, Nick also holds a black belt in Brazilian Jiu Jitsu (BJJ). That’s pretty darn manly! In addition to being a good friend, Nick is also my BJJ coach. He knows how much Pilates has saved my body, especially my back, after the ten plus years of havoc that BJJ training has wreaked upon it. But when I hit him up with the text, “Yo, Sergeant. You wanna try Pilates with me?” I could tell his delayed response of, “….Sure?” had roots steeped in skepticism. That’s cool. I’ve accepted far less enthusiastic responses from men before. I’m not ashamed.
In case you were not aware, the Marine Corps Boot Camp is the longest and toughest basic training in existence. It is thirteen weeks long, with more than 70 “training days” in a period of 12 weeks. To say that is is absolutely brutal is a laughable understatement. I wouldn’t last 25 seconds in that nightmare.
So when Nick turned to me after doing three Pilates Roll Ups (where I was using the better part of my strength to hold his legs down), beads of sweat trickling down his face, and asked, “Am I supposed to be able to do these without you holding my legs??” I knew that Operation Make This Marine My Hare Krishna for Pilates was happening!
Every Wednesday, Sergeant Cimmarusti strides into the FFC Old Town Pilates studio and the following dialogue occurs:
“You ready for this, Sergeant?”
“Bring it, girl.”
And bring it, I do.
Since both Nick and I do BJJ, I can really tailor his Pilates workouts to his needs. Due to the nature of BJJ, you spend a lot of time in the flexed position and the posterior chain is often neglected. Back, neck, and knee injuries are extremely common in BJJ practitioners, so we spend a lot of time on extensions, rotations, and really targeting the hamstrings and glutes.
Every time, Nick is drenched in sweat, occasionally communicating his feelings through a common one-fingered hand gesture and peppering our sessions with comments like, “Yo! You are killing me!” after Single Leg Circles and, “You want me to do what now??” when I tell him, “Yes, those creamy gams are going up AND over your head.” He also happens to be an absolute beast in the Pilates studio, allowing the workout to humble him.
So….if you’re a manly man, or even a normally manly man, do Pilates. It’s good for you. I promise. Just ask Nick.
If you practice Brazilian Jiu Jitsu, here are some Pilates Mat warm-up exercises you can do before class. Have questions? Shoot me an email any time at ntsoutsouris@ffc.com!
The Hundred
10 Roll-Ups into Rollovers
Single Leg Circles – 3-5 sets in each direction, each leg
Swan Prep – 3-5 reps
Planks – Hold for 10 seconds, relax for 10 seconds. Repeat 10 times
Side Bends – 3-5 sets each side
Spine Stretch Forward – 3-5 reps
Saw – 3-5 reps each side
Glute Bridges – 10 reps
One Legged Glute Bridges – 2 sets of 10 each leg
Post written by FFC Old Town Pilates instructor Natasha Tsoutsouris.
About Natasha
Natasha is a top trainer with experience in Pilates and personal training, and is also one of Chicago’s top competitors in Jiu-Jitsu. She is also passionate about creative writing, storytelling and performing in Chicago’s comedy scene. Want to set up a complimentary consultation? Email her at ntsoutsouris@ffc.com!
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What is Pilates good for, anyway? Nicole Gibson, a Pilates instructor at FFC Union Station, helps to answer that question by breaking down 3 articles that cover 3 different situations where Pilates can come in handy, plus gives her thoughts on each and why you might consider Pilates in each situation.
Brief summary: the article pulls some perspective from Olympic gold medalists and how Pilates is a major contributor to improved/injury free performance, creating a faster, safer swim.
Thoughts: I believe this article helps make Pilates more relatable. In tying such a common hobby as swimming to Pilates (while going in-depth on its important principles) this article emphasizes how Pilates is complimentary to all forms of training. I especially appreciated how the article included breath and its importance to keeping rhythm and expanding lung capacity.
In regards to Pilates, the Fletcher Breath technique is a
diaphragmatic breath that oxygenates the body and, depending on the piece of
movement, is utilized to expand the chest and thorax, initiate abdominal
contraction, in addition to simply release all bodily tension. Outside of a
Pilates studio setting, the Fletcher Breath technique can be used to awaken and
energize or, conversely, to calm and center the mind and body. Overall,
this is a quick and interesting read that shines some more light on the
benefits of Pilates for every person’s body.
Brief summary: This article dives deep into our bone health and what research has found to be the best for improving, and maintaining, good bone health. Pilates is one of those ways. Due to its resistance-based method, the bones are ‘loaded’, but in a safe yet challenging way. Strength and resistance training, such as Pilates, has benefits that aerobic, weight-bearing exercises cannot offer.
The resistance springs in Pilates load the bones in many different
directions, which can be extremely helpful with stability and balance. This
article also touches on how our diets can affect our bone health. We always
want to make sure we are eating our vegetables, getting plenty of protein,
consuming calcium daily, and incorporating foods high in magnesium, zinc, and
Omega-3 fats. People who adjust their diet to include all of the above show to
have higher bone density. Healthy bones = longevity!
Thoughts: This article shares great insight on the ways different workouts impact our bones. Our bones are so important in keeping us upright and moving. With the resistance approach of Pilates, we are able to lengthen the muscles around the bones to ensure proper alignment, mobility and functionality, all while enhancing strength and stability. Pilates also focuses on the movements of our hips, spine, and wrists, which are the most likely to fracture. Pilates in general is helpful for stability, improving balance, preventing falls, and loading the bones, but Fletcher Pilates (the style referenced in this article) really takes it to the next level with progressing the body through movements from lying down to sitting to standing, and ultimately, to moving across the room. I stand by the fact the Pilates is good for all bodies and can change the way you live your life for the better. There are countless benefits; bone health is just one of them!
Brief summary: Feeling healthy and strong feels good! And Pilates has a lot of benefits to give you that feeling. Some benefits include lower blood pressure, back injury prevention and a great mind-body routine. Joseph Pilates, the founder of the Pilates Method, created ‘Contrology’, and described it as “the conscious control of all muscular movements in the body.”
Thoughts: This article is a great way to encourage those that think “I’m too old for that” or “I’m not in good enough shape to do that”. I have had countless people, young and older, tell me they can’t do Pilates because they aren’t flexible enough or strong enough. That’s crazy! Pilates was created to improve those aspects of your well-being. Pilates is not about how much range of motion your muscles and joints allow; rather it is about finding conscious control of all muscular movements. As a matter of fact, that is exactly how Joseph Pilates, the founder of the Pilates Method, described it. Wonderful benefits and byproducts of practicing this work include increased flexibility, stronger and more stable muscles, and weight loss. Therefore, even if you aren’t as flexible as you think you need to be to do Pilates, doing Pilates will make you more flexible!
About Fletcher Pilates
Please note: some of these articles focus on a style of Pilates called Fletcher Pilates – which is what I am trained in – Ron Fletcher was one of the 5 first generation teachers who studied this work under Joseph Pilates. Ron Fletcher also worked very closely with Martha Graham, therefore took Joe’s movement mechanics, principles, and intentions and furthered explored them through a dancer’s eye. Fletcher Pilates® includes emphasis on a percussive breath as well as seamless transitions between movements in order to achieve a flowing motion and improve endurance. I earned my certification through this Fletcher studio/school, so I am very familiar with any specific or unique tie to the Fletcher work.
Post curated/written by FFC Pilates instructor Nicole Gibson.
About Nicole
Nicole is a PMA-certified Pilates instructor at FFC Union Station She is from Hinsdale, IL and comes from a dance background. Nicole came to FFC to share her love and knowledge of Pilates and to provide quality, low-impact movements to enhance strength, flexibility, stability, coordination, and mobility throughout the entire body.
Overall, her goal is to have her clients feeling good and be able to do anything they set their minds to. Want to learn more about the benefits of Pilates or set up a complimentary session with her? Email her at ngibson@ffc.com!
https://dev.ffc.com/wp-content/uploads/2019/09/What-is-Pilates-good-for-3-scenarios-perfect-for-pilates-chicago-ffc.jpg10001500Sydney MeyerSydney Meyer2019-09-03 16:34:422019-09-03 16:34:42What is Pilates Good for, Anyway? 3 Scenarios Perfect for Pilates & Their Benefits
