Woman getting head massage

Feeling Congested? Learn How Massage Therapy Can Help

Stuffy nose, splitting headache and trouble sleeping. Sinus congestion can drain your energy levels for weeks. Did you know that massage therapy can provide relief for sinus congestion, pressure and headaches? Read on to learn how massage can promote drainage and alleviate pressure in your sinuses.

How Your Sinuses Become Inflamed

Your sinuses consist of eight hollow spaces in the bones of the forehead, cheeks and temples. Healthy, open sinuses are lined with sticky mucus to ensure that air going into the lungs is moist, warm and free from dust, dirt and pollutants. Without these filters, lungs, kidneys and blood can become permeated with toxins.

With sinus congestion, sinusitis or sinus infection, the linings become inflamed. The tissues become full of mucus and drainage is blocked. Increased pressure causes pain, swelling around the eyes, clogged nasal passages, chills, fever, dizziness and loss of appetite. If these tissues do not drain properly, an infection can ensue, causing further pain and discomfort. While antibiotics will remove the infection from the tissues, they do not promote adequate drainage of the blocked sinuses, which is why some people suffer from chronic sinus infections.

Related: Massage Treatments for Seasonal Affective Disorder

Massage Treatments for Sinus and Headache

During a sinus and headache treatment, your massage therapist will use proven massage techniques on the head, neck and upper chest to promote drainage. In addition, he or she may use gentle craniosacral techniques and acupressure points to help break up sinus congestion and promote drainage of the sinuses.

Sinus and headache treatments can be done in 30 minutes. Consider adding on 30 minutes to your regularly scheduled massage therapy to relieve your symptoms. Tension headaches, migraines and sinus pain have similar treatments, but with modifications for the specific symptoms and causes.

Most clients notice decreased congestion within 15 minutes of having a sinus treatment, and for chronic sinusitis sufferers, regular sinus treatments can help reduce the frequency of infection or even eliminate them completely.

A massage therapist could potentially be your greatest ally in your battle against sinusitis.

Related: Heal your cold quickly with these nutritious recipes

Post written by FFC Contributor Sam Margaret Wolf.

Sam Margaret Wolf, LMT, CST, is a Board Certified Massage Therapist at FFC Park Ridge. To schedule an appointment with Sam, please email mwolf@ffc.com.

Woman's hands holding coffee mug

Coffee Shops for Any Occasion in Chicago’s South Loop

Coffee can be many things for many people. A ritual. A means of productivity. A necessary evil. Whatever it is for you, we want to help you find the best coffee for any occasion. Here are a few of our favorite coffee shops in Chicago’s South Loop!

When you want a coffee date: Eleven City Diner – 1112 S Wabash Ave

While you can most likely grab a quick cup to-go, you’ll want to stay and soak up this upscale, reimagined diner/delicatessen in all its glory. From matzoh ball soup and the famed Rubin’s Reuben to melts, plate dinners and of course, breakfast all day – you’ll surely find something that pairs well with your coffee.

Related: Looking for an evening date spot in the South Loop? Check out our favorite bars in the neighborhood.

When you want a sweet treat: Petite Vanille – 800 S Michigan Ave

Petite Vanille is the younger, smaller sibling of the Chicagoland Vanille Patisserie collection and is situated inside Grant Park Bistro, within the classy newcomer Hotel Essex (redone inside the building that used to house the Essex Inn). It’s also an excellent spot to grab a cup of something warm (or cold, we won’t judge) when you’re in the area. Just try not to drool on the many display cases of macarons, cakes and scones during your visit!

When you want to feel creative: Café Press Chicago – 800 S Clark St

Café Press Chicago is a quirky, cool coffee shop that pays homage to Printer’s Row – the area of the city that was primarily home to printing and publishing businesses in the late 1800s (especially thanks to the construction of the Dearborn Station). If you leave this spot hungry, it’s your own fault. In addition to delicious coffee courtesy of local Chicagoland Sparrow Coffee Roastery, they also have an extensive food menu.

When you want to impress your coworkers: Stan’s Donuts – 26 E Roosevelt Rd

Fun fact: the original Stan’s is actually in LA – but when Rich Labriola (of the Chicago Labriola Baking Company) saw Stan on a travel show, he knew he had to coax him to the Midwest.

While their focus happens to be donuts (woo your coworkers with a baker’s dozen and don’t miss out on the vegan and gluten-free options for added options), the coffee is something to be held sacred too – it is the fruit of a partnership between Stan’s and local Chicago roastery Passion House Coffee Roasters.

When you want some Chicago culture: Bridgeport Coffee – 3101 S Morgan St

Bridgeport Coffee has four locations in total and is decidedly Chicagoan. President and founder Mike Pilkington began Bridgeport Coffee in 2004 after a long time spent in the restaurant industry. Bridgeport believes in knowing where your coffee is coming from and has a direct relationship with their growers.

Their original location, at 31st and Morgan, resides in a former pharmacy and has all the historical charm you could expect. Bridgeport also offers office coffee service and distributes at Whole Foods and other Chicago establishments!

Related: Is your office in the Loop? We’ve got you covered with more great coffee spots! 

Fun fact: coffee may even help you get the most out of your next workout – an article on Time.com states that drinking coffee before a workout can allow you to power through it more easily and with less pain. The article also states that caffeine may help muscles burn more fat during a workout!

Check out the article for yourself and consider it all the more reason to hit up one of these great locations (and then pay a visit to one of our FFC locations throughout Chicago!).

Post written by FFC contributor Megan Zink.

Woman washing hands at sick

How to Stay Healthy During Cold and Flu Season

It’s also officially cold and flu season in Chicago. Of course, it’s always best to avoid getting sick in the first place, but if you do come down with a bug, here are some tips to help you get back to better health in a timely fashion.

Basic Tips for Avoiding the Flu or a Cold

Wash your hands often with soap and water, ideally for at least 30 seconds, or with an alcohol-based hand rub, especially after coughing or sneezing and before eating. Because the colder months are typically drier than warmer months, remember to moisturize your hands often as well to avoid cracking in the skin. Breaks in the skin make you even more susceptible to illness because your skin is your first exterior line of defense.

Cover your mouth and nose with a tissue when you cough or sneeze. If you don’t have a tissue, use the upper part of your sleeve or the inside of your shirt. Cold and flu bacteria and viruses are easily airborne, so the more you can limit those particles floating around, the better the chance you’ll have of avoiding getting sick.

Avoid touching your eyes, nose and mouth. Those openings are easy pathways for pathogens to enter your system.

Avoid close contact with people who are sick; give them space and time to get better (unless they need help getting some remedies, but then simply drop them off and split!).

Stay home when you’re sick. Don’t be one of those people who goes into work and spreads all those germs around. Stay home a day or two, rest up and catch up on your favorite shows.

Clean and disinfect frequently-touched surfaces, especially when someone is sick. Items like your phone and door handles are frequently forgotten. If you’re working out in a gym, which are cauldrons for germs, consider wiping down any benches or weights you’re using.

Treat your body well; get plenty of sleep, manage your stress, drink plenty of healthy fluids (water, tea, etc.), eat nutritious foods, stay physically active and take quality supplements. All of these actions work in concert to keep your body healthy and immune system active.

Related: Prevent dehydration with these tips

Consider getting a flu shot. This is a more personal decision, as the flu vaccine is never foolproof with the flu virus constantly changing, and some believe that the shot can trigger the virus in some populations. For instance, it was estimated that the 2018 flu vaccine was about 47% effective, while the vaccine for 2017 was only 36% effective.

What if you’ve taken all the necessary precautions but you still get sick? How can you tell if you have a cold or the flu?

Cold symptoms are usually milder than the flu, and people with colds are more likely to have a runny or stuffy nose than people with the flu. The flu often comes on suddenly and the symptoms are more severe.

Some common symptoms of the flu include:
• Fever or chills (older adults may not have a fever)
• Cough
• Sore throat
• Runny or stuffy nose
• Muscle or body aches
• Headache
• Fatigue
• Vomiting and diarrhea (more common in children)

Once you’ve determined if you’ve come down with a cold or the flu, it’s time to take action.

Take it easy and stay home. When you’re feeling under the weather, try to get as much sleep and rest as possible. Resting helps your body divert its energy and resources to fighting the infection. Staying home also lessens the chance you will infect others while you’re at your most contagious stage. Depending on the severity of your symptoms, you could also call your health care provider. Your provider can prescribe antiviral medication to lessen the impact of the flu.

Speaking of medications, over-the-counter medicines can help. Pain-relievers such as ibuprofen and acetaminophen can help with chills, aches and sinus pain.

Drink plenty of fluids. Especially with a fever, you could be sweating more and losing fluids via vomiting or diarrhea. Water, teas and soup broth can help symptoms, especially hot tea with lemon. Try to avoid alcohol and caffeine.

Try to eat healthy foods. Your body needs nutrients to fight the infection, so try to eat fruits and veggies that have an array of vitamins and minerals.

Now that the cold and flu season is upon us, hopefully these tips will help keep you healthy during the holidays, or at least aid in a speedy recovery!

Related: Boost your immune system with these healthy recipes

Post written by FFC Pilates and Group Exercise Instructor David Bohn.

Image of a woman using a rowing machine with a personal trainer.

Why I Work With a Personal Trainer

Every one of us has different motivations for hitting the gym. Whether we want to be in better shape, improve our health or optimize our strength and speed, there are many ways to go about reaching our goals. Some may choose to work out on their own, join a group fitness class or follow an online workout guide, while others may hire a fitness professional to create a customized exercise program for them. In my case, I chose to hire a personal trainer to get me in the best shape of my life.

My journey started at the beginning of January. I know, very cliché – new year, new me. I wanted a change, and not just a physical change, but a complete transformation physically, mentally and emotionally. I was already hitting the gym on a regular basis, but I needed someone to hold me accountable and push me beyond my limits. I reached out to a personal trainer that I knew had helped get his clients get results. I thought to myself: what do I have to lose?

Related: Common misconceptions about personal trainers

The first step with my personal trainer was an introductory phone call followed by an email questionnaire. After I answered the questionnaire, my trainer called me to really dig into why I wanted to make this change for myself. I had just moved across the country after a break up, and I needed help getting in a better head space to work on myself. I wanted to prove to myself that I could commit to this next chapter in my fitness journey, and I needed the accountability partner that a personal trainer can provide.

The hard work began with making sure I was set up for success in regards to nutrition. After we were comfortable with my nutrition, we tackled exercise. My programming incorporated early morning cardio sessions and evening lifting sessions where I was able to work off the stress of the work day. My programs were emailed to me on a weekly basis, and I was always excited to see what each week would bring because I could feel the changes taking place. At first, I wasn’t sure I could follow through with the program, but I had to keep in mind why I signed up with my trainer in the first place. Knowing that I could reach out to my trainer at any point for motivation was the best feeling because I knew I wasn’t alone in this journey.

After a few months, my friends started to notice the changes in my physique, which boosted my confidence and motivated me to work even harder knowing that other people were also seeing my results. At the end of the day, it was all about being consistent with my nutrition, cardio and weight lifting, and I could see all the hard work paying off.

Related: Read some of our members’ amazing transformation stories

One day, my personal trainer did a side-by side photo comparison from when I started training with him to present day. I couldn’t believe it – my waist was smaller and my back and shoulders were broader. With my permission, he posted this comparison on his Instagram and the feedback we got was incredible. We were both very proud of what I was able to achieve with his coaching.

With all the progress I had made and all the confidence I had gained, I had a new zest for life and decided to become a personal trainer myself. After nearly a year of working with my personal trainer and seeing my own progress, I was able to perform better at work and help my own clients reach their desired results. It feels amazing to see how they have changed since the day we first met. It is so rewarding to make such a positive impact in their lives, just like my personal trainer has in my life. I love coaching people to live healthier lives and seeing the confidence and discipline they gain.

The most common question I get asked is, “You’re a personal trainer, so why do you have a personal trainer?” My response is this: everyone can benefit from having a personal trainer.  Whether you need someone to keep you accountable or someone to push you past your limits, a personal trainer can help you achieve better results. Great athletes didn’t get to where they are now without someone holding them accountable, pushing them, believing in them, and knowing they can do better. So I ask you, what is the reason you are going to hire a personal trainer? What changes do you want to make in your lifestyle? What great results will you achieve with the help of a personal trainer?

Post written by FFC Gold Coast personal trainer Marc Zavala.

Marc is a personal trainer at FFC Gold Coast who is passionate about fitness and helping people go beyond their goals. He believes exercising, building healthy eating habits and having fun are important for overall well-being. He specializes in body transformations, form correction and coaching healthy behaviors to achieve and maintain a healthy way of life. Marc has 7 years of personal training and nutrition coaching under his belt. Contact Marc by email (mzavala@ffc.com) to schedule a complimentary consultation today.

Man running on treadmill with headphones on listening to music

FFC Featured Playlist – Natalie Casper

Looking for new workout tunes? Look no further! This month’s playlist comes to us from Natalie Casper. Natalie is the new Marketing Manager for FFC, and she is so excited to be a part of the FFC Family. You’ll be able to find Natalie in the clubs attending HIIT, spin and yoga classes–be sure to say hello!

Natalie Casper on spin bike