Liz Silberman is the Membership Director at FFC Boystown and has been with FFC since 2018. She’s lived in the Chicago area forever and has a deep connection to Chicago and the Chicago music scene, as her father was a session player in many Chicago bands, and her husband records and produces local Chicago artists at Ridgeway Recording. She truly believes Chicago is the best city in the world for music (and of course fitness!) and is so excited to share this Chicago playlist with everyone!
There is a growing body of research that focuses on “smart aging.” We often think about our body’s memory being limited to our minds, but the results of our activity and inactivity are stored in our muscles, joints and other systems of our bodies.
The youngest baby boomers (born between 1946 and 1964) are now in their 50s and 60s and redefining what it means to be “older.” Recent advances in the science of fitness provide an opportunity to improve quality of life and athletic pursuits well beyond what was typically accomplished by our parents. But at the same time, modern advances allow us to spend more time in sedentary jobs and activities, resulting in a crossroad which could lead to worse fitness than our parents.
I myself am a boomer as well as a personal trainer, lawyer, wife and mother. I can fully appreciate how a busy life can contribute to underutilization of muscles needed for activities of daily living (ADL).
Below are three fitness activities that can provide a challenge and allow you to assess areas where you might benefit from strength and flexibility training to improve your ADL at any age:
Walk around with a 30 lb weight for 1 minute and work up to 10 minutes
Pick up a 30lb weight and walk around. Move it around in different directions and heights. It is the weight of the average 2-3 year old child. Even if you have no intention of carting around a kid, it is a great measure of what muscles might be compensating for other weaknesses. If you don’t belong to a gym, you can do the same thing in a store holding a comparable bag of dog food or garden soil. Was there a position or height that was more difficult?
At commercial time when watching TV, get down on the floor in a cross–legged position and then stand up 10 times – 5 times each side
I didn’t say this would be fun, but it can be very effective to determine which side is easier to get up from and what muscles you used to do so. Experiment with rolling to the side so you are pushing up with one or two arms as well as whether you can get up from a lunge position without using your arms. Was one side or position easier than the others?
Falls are a leading cause of injury and virtually all of us have missed a step and taken a tumble that could have been mitigated if all of the muscles in the kinetic chain were working at optimal capacity. Walking up and down the stairs in slow motion allows you to assess where there might be instability at some point in the kinetic chain: It could be foot, ankle, knee, calf, hamstring, quads, hips or even abs that are tight or weak. It is a great opportunity to assess what muscles need more flexibility or strength (or both). Did you lean more to one side than the other when going slowly? Was it harder to maintain balance when ascending or descending? Did you use the railing and at what point?
Post written by FFC Contributor Linda Goldberg.
For questions or to share your learning, Linda can be reached at lgoldberg@ffc.com.
https://dev.ffc.com/wp-content/uploads/2019/12/Smart-Aging.jpg9601440Sydney MeyerSydney Meyer2020-01-30 08:00:102020-01-30 08:00:10Smart Aging: Three Quick Tests to Assess Your Strength and Flexibility
This article focuses on, and busts, five of the most common myths around prenatal Pilates. Our busted myths focus mainly on whether or not Pilates is beneficial for pregnant women. Spoiler alert: it is very beneficial! Pilates is low-impact and therefore safe for the baby. In fact, regular exercise during early stages of and throughout the course of pregnancy is beneficial for boosting mood, reducing stress and providing a healthy source of energy.
This article explains that it does not matter if you have or have never done Pilates before, because a Pilates practice you would complete while pregnant looks different from a Pilates practice that a non-pregnant person would complete.
My Thoughts:
I have always been curious about and intrigued by pre- and postnatal Pilates. I understand the countless benefits Pilates has to offer, and I can only imagine the wonderful effects Pilates has on pregnant women. I also figured that many pieces of movement would be difficult or not necessarily beneficial for expecting mothers throughout different stages of their pregnancy. This article has shined a little bit of light onto this gem of a topic. I was relieved to read the confirmation that prenatal Pilates is beneficial, however, I was shocked at some of these myths, even though they are valid concerns.
Our first myth busted is: Pilates can lead to miscarriage. A terrifying thought. However, because of Pilates’s low-impact nature and because the baby is extremely protected in the womb, practicing Pilates is safe. In fact, regular exercise is very healthy for both mother and baby. Regular exercise boosts your mood, reduces stress and gives a healthy source of energy rather than exhausting you.
Our second myth is: you should not do Pilates unless you have practiced it before becoming pregnant. First of all, anyone can start Pilates any time. Of course having previous experience allows you to understand the principles and fundamentals, but being new to the practice does not take away its benefits. In regards to practicing while pregnant, Pilates has many ways to modify each movement to ensure your session is as beneficial as possible. Overall, however, Pilates while you are pregnant will be different from Pilates for someone who is not pregnant. The activation of your core will focus more on corseting the waist versus a deep contraction.
The third myth states that Pilates is only for women to get back in shape after pregnancy. This is so far from the truth. Regular exercise positively affects the baby’s brain growth and development and keeps the mother in shape and helps her prepare for labor and childbirth. Exercise helps you as a mother feel better in your body and lightens your mood while developing body awareness, strength, control and stabilization. Pilates also helps with aches and pains, especially in the low back and hips.
Myth number four is that pregnant women shouldn’t do any core work. Although this is an understandable concern (because of the emphasis on the prevention of diastasis recti, the separation of the abdominals), this does not mean pregnant women shouldn’t do ANY core work. As with most exercise, modifications are available. Core work from a supine position (lying on your back) should be avoided or modified by being propped up. Otherwise, entire core stabilization is healthy and should be practiced. Your core is what you use during labor and childbirth—you will want it to be strong. A strong core not only helps you understand how to push from the abdominals but can decrease your chances of needing an emergency C-section. The biggest tip is to think about corseting the waist while doing standing exercises.
Last, but not least, our fifth and final myth is healthy, active mothers shouldn’t limit their Pilates practice. This ties back to myth number 2; there will always be a limit and your practice while pregnant will be different from your practice before pregnancy. Keep in mind that practicing while pregnant will tire you out more easily because more fluid is circulating and your heart is working harder.
In summary, Pilates can and will benefit expecting mothers, however, your pre- and postnatal practice will look different from the practice of a non-pregnant person.
https://dev.ffc.com/wp-content/uploads/2019/12/pregnant-woman-touching-her-belly-PANSZGN.jpg9601440Sydney MeyerSydney Meyer2020-01-23 08:00:262020-01-23 08:00:26The Biggest Myths of Prenatal Pilates, Debunked: My Thoughts
As a dietitian, many clients come to me mostly for weight loss purposes. One of the most important messages I teach my clients is that achieving weight loss isn’t about depriving yourself of less healthy food choices, but finding balance in your life to enjoy those foods in a more moderate fashion.
Let’s use sweets as an example. There are three types of people when it comes to eating sweets. There is the person that can enjoy a small piece of 70% or higher dark chocolate daily to cure a sweet tooth, someone that needs 5-10 pieces at a time to feel satisfied (this is me, by the way) and someone that cannot have any sweets because it leads to a night full of chocolate, ice cream, candy bars etc.
I personally do not buy sweets for my house because that makes eating in moderation difficult for me. Instead, I go out for dessert once per week, as I’ve found that this helps me find a balance between healthy eating and eating foods that feed my soul (anything chocolate!).
Keep in mind that no one is perfect, and there are times that my clients (and I) will overindulge. In these situations, remember that no one is a perfect eater and that it’s important to be kind to yourself. Instead of throwing in the towel after a slip up, brush yourself off and focus on making the next healthy choice with your eating habits. No one meal or slip up will ruin all of your efforts.
Also, when you indulge, do not think of it as “cheating.” There is nothing wrong with an indulgence from time to time. Telling yourself that you are “cheating” when you eat foods that are not considered healthy often leads to a downward spiral of continued overindulgence and a massive feeling of guilt.
Food, while meant to give you energy and prevent disease, should also be enjoyed with people you love and from time to time, should fuel your soul. Finding that balance is the key to health, because too much of anything isn’t necessarily a good thing!
For more information on how to find balance with your food choices and how to see results without fad dieting please reach out to FFC Park Ridge’s registered dietitian, Alicia Huggler, MS, RDN, LDN at ahuggler@ffc.com.
Post written by FFC Contributor and Registered Dietitian Alicia Huggler.
https://dev.ffc.com/wp-content/uploads/2019/12/frozen-blackberry-and-raspberry-fruits-close-up-PHZ8KMU.jpg10001499Sydney MeyerSydney Meyer2020-01-16 08:00:112020-01-16 08:00:11Finding Balance in Your Diet and Challenging Your Food Guilt
Chicago is essentially a city of two seasons – winter…and anything that isn’t winter. Okay, okay, we have a lot more to offer than that, but we definitely have a bit of a bad rap when it comes to the colder months.
Do you consider yourself a fan of the frigid weather or are you a self-proclaimed “snowbird,” leaping at the chance to migrate to warmer climates? Either way, it can’t hurt to have a list of invigorating coffee shops handy when you’re looking for an escape. Prepare yourself for winter in the Windy City and check out this ‘jet-setting java’ list of 5 coffee shops in Lincoln Park that inspire both faraway places and domestic destinations.
This old-world style coffeehouse is conveniently located on Fullerton off of Halsted and oozes character. It resides in a house with rustic brick walls, warm wood furniture, ornate décor and lots of books.
Once you’ve gotten over your time travel shock after stepping back into historical Europe, peruse the great selection of coffee and teas. Don’t skimp on the vegetarian sandwiches or the rest of the food options, which pay homage to the theme with literary names. Continue the trend and grab a book from their lending library to read while you sip!
Despite this being a Seattle import, you’ll feel like you took a quick flight to Italy when you step into Café Umbria. The origin of this brand goes back to Perugia, Italy, when Ornello Bizzarri built a roastery. Three generations and a move to America later, Emanuele Bizzarri continues to roast coffee for his shops across the country.
The café on Armitage (one of two in Chicago) is unique in the fact that it took over a former ‘car barn’ and incorporates shipping containers used for coffee into the design. Since it’s 9,000 square feet, it’s no surprise it houses a roastery AND a coffee lab in addition to the café.
Welp… Maison Marcel’s website literally says this new Lincoln Park coffee window was “inspired by walking down the streets of Paris with a café on every corner”…so I guess my work here is done.
Just kidding! I’d never miss a chance to wax poetic about colorful coffee windows hidden down secret alleyways, and this is precisely why you need to hurry over to this Parisian pick-me-up hot spot. While it might not be the ideal place to post up for the long haul (it is just a window, after all), it will definitely bring a bright spot to your day. The whimsy involved in wandering down an alleyway to be met with a splashy floral mural and warm coffee can’t be beat. Maison Marcel features tons of café and specialty drinks, as well as drool-worthy pastries. Oui oui!
A newcomer to the coffee scene in Chicago, Philz is a beloved import from San Francisco and the same themes of love, sustainability and marching to the beat of your own drum can be observed here. According to their site, Philz proclaims you won’t find the typical ‘latte’, ‘cappuccino’ or ‘espresso’ – rather they take the time to learn each customers’ preferences with special blends that are made for each individual cup. Order a ‘Philz Way’ and you’ll be rewarded with coffee that is medium sweet with cream, while countless others ensure your day is better – which is their mission.
Philz roasts their own coffee in Oakland, CA and has a number of custom blends involving mixes from 2 to up to 7 different beans. They also practice sustainable sourcing within a rigorous set of guidelines and give back to organizations like Food4Farmers and World Coffee Research!
Okay, Werewolf is 100% a Chicago brand (they’re the child of local restaurant parent brand DMK) – but when you walk in, you’ll definitely feel like you are somewhere else, such as funky Austin, TX. Where might one get this idea, you ask? Well, in addition to the industrial-forward design, there’s a big ‘ole truck that serves as the focal point (and the main counter).
It’s reminiscent of the food trucks that, while now seem ubiquitous, actually can thank Austin for their popularity (they essentially were born from taco trucks at construction sites and grew rapidly over the past 10 years). This version inside Werewolf is a repurposed Wonder Bread truck and is definitely worth a field trip! If that doesn’t entice you, maybe this will – their specialty drinks sometimes include edible glitter.
Post written by FFC Contributor Megan Zink.
https://dev.ffc.com/wp-content/uploads/2019/12/5-Coffee-Shops-in-Lincoln-Park-To-Help-You-Escape-Chicago-Winter.png10001440Sydney MeyerSydney Meyer2020-01-09 08:00:252020-01-09 08:00:255 Coffee Shops in Lincoln Park To Help You Escape Chicago Winter
“Finding a hairstylist takes time! It’s like dating, except you have to wear the results on your head.”
That was one of the first things my hairdresser said to me when we met. Still new to Chicago, I had spent six months looking for someone with increasing frustration and even guilt. Was I just being picky? Was I wasting time? After all, nobody had given me a bad haircut; it was the experiences that had been mediocre (or, in the case of the angry-looking woman who answered my conversational sallies with monosyllables while scraping at my neck with a straight razor for an hour, awkward and mildly disquieting).
So I found myself sitting in yet another hair stylist’s chair, wondering if I should just give up on trying to find someone, when I found the perfect match. Lots of people can cut hair, but having someone who listened and understood and responded to what I was saying with wit and humor made getting a haircut go from a chore to a delight that I look forward to every month.
We often feel awkward asking for things from our service providers; we don’t want to seem greedy or ungrateful. With massage, especially, it can be tricky—many therapists are quite knowledgeable, which can be intimidating. And besides, isn’t the whole point of booking a massage to relax and let them take care of things? But after going to the trouble of booking your appointment, getting to the spa, undressing and mentally preparing to have a stranger touch you, the last thing you want is a mediocre massage.
While not every therapist will end up being a match for your needs, there are some things you can do to increase the chances of a successful session:
Align Expectations
As with any relationship, massages are most effective when everyone’s working toward the same goal. Talk to your therapist about what you’re hoping to achieve with the session—is there a particular muscle that’s tight and needs release? Is that knot behind your shoulder blade killing you? Have you just had a crazy week and really need to relax? Tell us! We want to help you.
A good therapist should have some questions for you, but there’s no reason you can’t ask them questions, too. Remember, “massage” encompasses a huge range of techniques and modalities, so if you haven’t seen the therapist before, ask about their style and what to expect, as well as how they intend to address the issues you’ve brought up. Treatment plans almost always work better when they’re collaborative.
It can be a little intimidating, talking to a therapist, especially one who’s been practicing for a while. Keep in mind that while they know a lot about bodies, you know the most about what it’s like to live in your body. Don’t be afraid to ask for what you want, whether it’s more focus in one area, less pressure on a particular spot or even something seemingly silly like a change in the music or lighting. We want you to have the best opportunity possible to relax into the work and that means making you comfortable.
Build Rapport
Massage therapy is a very personal service that requires vulnerability and trust. In medicine, people who like and trust their care providers have better outcomes than people who don’t; the same is true for massage. You don’t have to tell us your life story, but feel free to open up a little bit if there’s something you want to get off of your chest—most of us are excellent listeners, and we’re covered under the same code of confidentiality as healthcare providers. Nothing you say will leave the room.
Allow space for other modes of communication
All of the above having been said, keep in mind that words aren’t the only channel through which you’re communicating with your therapist. Your body will also tell them (and you!) a lot about what it needs. Once you’ve talked about your treatment goals (and maybe that frustrating experience you had at work yesterday), consider taking a mental step back. Relax and bring your focus to the sensations your body is experiencing.
Boundaries are difficult, but they’re also the foundation of trust. Therapists can get caught up in their egos like anyone else, and they may think they’re helping when the opposite is true. If your therapist insists on using a technique that doesn’t feel helpful in your body, or ignores your requests or makes you physically or emotionally uncomfortable, stop the session and articulate that boundary. There are multiple ways to reach any treatment outcome; no technique is so unique or effective that it should be practiced on an unwilling client.
Even if the session is fine, it’s also perfectly possible that a therapist simply isn’t a match for you—whether due to their style, or their specialty or simply their personality not meshing with yours. There’s no reason to feel guilty about hunting for a different one! It may take a few tries, but it’s well worth finding a person you like and connect with, who makes you feel great and whose sessions you look forward to all month.
After all, it’s been six years and I still see my hairdresser.
Post written by FFC Contributor Ambrosia Rose.
Ambrosia Rose has practiced massage therapy for five years and can be found at FFC Boystown. To schedule an appointment with Ambrosia, please email arose@ffc.com.
https://dev.ffc.com/wp-content/uploads/2020/01/How-To-Communicate-With-Your-Massage-Therapist-copy.png14002280Sydney MeyerSydney Meyer2020-01-02 08:00:152020-01-02 08:00:15How to Communicate Your Needs to Your Massage Therapist
