2022 - Fitness Formula Clubs

Three orange pickleballs and two paddles set on a court

How To Play Pickleball: Everything You Need To Know About America’s Fastest Growing Sport

The pickleball craze is sweeping the nation – but what exactly is it, how do you play and why is it beloved by so many? We answer everything you need to know about pickleball below.

What is pickleball?

Pickleball is a raquet sport similar to tennis, ping pong and badminton. Typically played in 2 vs. 2 fashion on a badminton-sized court, players use rectangular paddles to hit a wiffle ball back and forth.

According to USA Pickleball, the sport of pickleball was invented in 1965 on Bainbridge Island, Washington by three fathers – Joel Pritchard, Bill Bell and Barney McCullum – as a way to pass the time with their families. The origin of the name is debated – some say it is named after the Pritchard family dog, Pickles, while others claim the sport’s name is in reference to local pickle boat crew races.

Why is pickleball so popular?

If you feel like all of a sudden, everyone is playing pickleball, you’re not wrong. The sport, which celebrated its 57th anniversary in 2022, has grown over 50 percent in the last five years and now has 4.8 million players in the US, according to USA Pickleball.

Several factors play a role in pickleball’s rise in popularity. First, it’s a simple game that is easy to teach and easy to learn. Second, it requires minimal equipment. To play pickleball, you need a net, a paddle and a ball – all of which are easy to transport and set up – and the sport can be played indoors at rec centers and gyms or outdoors on tennis courts or dedicated pickleball courts.

Perhaps the number one reason for pickleball’s growth is that it is a sport enjoyed by all ages. Pickleball courts cover less ground than tennis courts and is typically played in a doubles format, making it more low-impact and more accessible for all ages and fitness levels.

Finally, pickleball is a very social and welcoming sport. To keep things fair and fun, the winning pair usually splits up after the end of a game and new partnerships are formed with other players. If extra folks are waiting to play on the sidelines, they are rotated onto the courts after every game, giving plenty of opportunity to play with new people. Plus, because the court is small, you’ll have plenty of interaction with your partner and the opposing team during the game to make conversation.

Learn the pickleball lingo

Before we dive in to the specifics on how to play pickleball, there are a few terms unique to the sport that you should familiarize yourself with:

The Kitchen: The Kitchen is the 7 ft rectangular area on both sides of the court closest to the net. Players are not allowed to step into the Kitchen to hit a ball unless the ball bounces inside the Kitchen first.
Dink: A dink is a pickleball shot that lands in the opposing team’s Kitchen. This is a more challenging shot to return because it forces the opponent to step into the Kitchen.
Pickled: Don’t get pickled! If your team goes an entire game without scoring a point and loses 11-0, you’ve just been pickled.
Volley: Any shot where the ball is hit out of the air. Remember, the Kitchen is a no-volley zone.
ATP: Stands for Around The Post. In pickleball, the ball doesn’t necessarily have to pass directly over the net. It can be returned around the net into your opponent’s court.
Erne: A move used by experienced pickleballers where you jump over the kitchen into the sidelines to return a ball.

How to play pickleball

Ready to give pickleball a try? Check out our video series on How To Play Pickleball below to familiarize yourself with the rules.

The Basics

The highlights:

To play pickleball, you will need a a court, net, paddle made out of composite or wood, and a pickleball.
The game is typically played to 11 points.
When you play pickleball at FFC, we provide all of the equipment needed to play.

Serving

The highlights:

When you are serving, you serve cross court, and it must land in the service box.
Serving must be done underhand; you cannot serve overhand in pickleball. There are two serving options: a drop serve and a serve out of the air.
The two bounce rule: in pickleball, the team that is receiving the serve must let the ball bounce before returning it AND the team that served must let the ball bounce on their first return.

The Kitchen

The highlights:

The area in front of the net on both sides of the court is called the Kitchen.
Players cannot step into the kitchen during play UNLESS the ball bounces in the Kitchen first.
If you do step into the Kitchen when the ball has not bounced in the Kitchen, it is a rules violation and you either lose your serve or you lose the point, depending on which team is serving.
The ball cannot land in the Kitchen when you are serving. If your serve lands in the Kitchen or on the Kitchen line, the serve does not count.

Playing At The Net

The highlights:

Playing as close to the net as you can without stepping into the Kitchen gives you a great advantage in pickleball.
When you are playing at the net, you can hit a dink to your opponent (a shot that lands in the kitchen). Your opponent will have to step into the Kitchen to return the ball, and if they return the ball too high, that gives you the opportunity to hit a shot that wins the point.

Scoring

The highlights:

When playing doubles (2 vs. 2), you get two services per side – not including the first service.
On the first service of the game, you only get one chance to serve the ball in bounds.
When serving, the first service always goes to the player on the right hand side of the court. That player will serve (switching sides of the court after every point) until their team loses the point. Then, the other teammate will serve, until their team loses the point.
Before every serve, players must announce the score. The score is announced by stating your team’s score, your opponent’s score and what service you are on. For example, if you are serving, your team is winning 2-1, and you are the first person serving on your team, you would say 2-1-1. The third number indicates that you are the first server on your team. Once it is your teammates turn to serve, they would announce 2-1-2 as the score.

Now that you’re all up to speed on how to play pickleball, join us at FFC for Pickleball Open Play, lessons, tournaments and more! Contact your local club for more information on our pickleball offerings.

Post written by FFC Contributor Natalie Casper.

FFC Elmhurst Performance Training Center

Ready for Results? Join Faction at FFC Elmhurst!

Faction is a heart rate-based cardio and strength workout for all levels. Focused on burning calories and increasing strength, Faction classes aim to transform your body utilizing Myzone coached by our professional coaches.

Faction classes are offered:

Mondays: 6 PM
Wednesdays: 9 AM, 6 PM
Thursdays: 6 AM
Fridays: 9 AM
Sundays: 8:30 AM

Contact Frankie at fpicchiotti@ffc.com to try out one of our Faction classes today!

Got Questions About Sugars And Sweeteners? We’ve Got Answers.

Are you confused about which sugars are “healthy” or which sweeteners are “safe” to consume? Are you wondering what about the difference between the two types of sweetness? If curiosity is calling, this blog is for you! We will address non-nutritive sweeteners, sugars and added sugars, and where to look on Nutrition Facts Label. In addition to defining these terms, we will delve into the “why” behind each sweetness and the impact they have on our health, specifically our gut-brain axis and our gut microbiome.

Defining Non-Nutritive Sweeteners

First, “non-nutritive sweeteners” is the umbrella term for artificial sweeteners, sugar alcohols, and novel sweeteners. Like the name implies, these sweeteners have no nutrients, which means they are also a zero-calorie option. Artificial sweeteners are chemically derived and made in labs. Examples include aspartame, sucralose, saccharin, and acesulfame potassium.

Similarly, sugar alcohols are made through chemical modification of sugar (glucose) or less likely by way of fermenting natural sugars from fruits and vegetables (fructose). Examples of sugar alcohols include erythritol, xylitol, sorbitol, and isomalt.

Lastly, novel sweeteners are still non-nutritive, but are derived from natural sources. Usually, they are less processed than artificial sweeteners and sugar alcohols. Examples of a natural sweetener are
allulose, monk fruit, stevia, and tagatose.

Impact of Non-Nutritive Sweeteners on Our Health

Now, we will dive into how these non-nutritive sweeteners impact our health. Let’s follow an ice cream treat made with sucralose from the time it touches our tongue to the moment our body registers what fuel it’s being given. Our taste buds initially sense the sweetness but do not have the complexity to know if it is derived from sugar or a sweetener.

One long nerve called the vagus nerve connects our brain and our gut and acts as a telephone line so the two can constantly communicate. Once the brain identifies sweetness of the ice cream, it sends a message to our gut which has specialized cells that tell whether the sweetness is real sugar or something artificial, and if there is any nutrient value associated with the sweetness. Then, the gut sends a message back with a stamp of satisfaction or a stamp of disapproval. The specialized cells in the gut are unsatisfied with a non-nutritive option and would prefer the real sugar to satisfy a sweet craving.

According to recent research from August 2022, all the non-nutritive sweeteners are generally regarded as safe by the FDA; however, some may be worse for our health than others. It was found that saccharin and sucralose may impact blood sugar more than we initially thought, and that the artificial sweeteners change our gut health by stripping our gut of healthy microbiota. This is seen when artificial sweeteners are consumed regularly in as little as 2 weeks. If selecting a non-nutritive sweetener, opt for a novel sweetener like stevia or monk fruit.

Pros and Cons of Non-Nutritive Sweeteners

Pros:

Sweet taste without increasing energy intake
Minimally affects blood sugar for people with Type 2 Diabetes (except maybe sucralose and saccharin)
Do not increase the chances of developing dental cavities

Cons:

Provides no nutritional value
Negatively impacts and/or alters gut health
May lead to inadequate calorie intake
Not a 1:1 substitute for sugar

Defining Sugar & Added Sugar

Second, total sugar encompasses both natural sugar and added sugar. Both are nutrient-dense and some are more beneficial for our health than others. First, natural sugars are found in whole, unprocessed foods like fruits (fructose), dairy (lactose), and 100% honey, maple syrup, and agave (fructose/glucose). These foods provide energy in the form of carbohydrates so they are calorie-dense and are packed with vitamins and minerals.

Added sugar includes natural sugars or naturally derived sugars(like sucrose or table sugar) that have been added to foods during processing, cooking, or before eating. Added sugars are often found in coffee drinks, candies, sodas, baked goods, and sports drinks. However, when we read the ingredients list on a food item and the only sugar ingredient is honey, it will still be reflected on the Nutrition Facts Label as an added sugar because it was not originally a part of the food item.

Look at the food label below. In this product, the total sugars are 12g and the added sugars are 10g. This means that in this food product 2g are naturally occurring and 10g were added at some point during processing, regardless of if the 10g comes from honey or from table sugar. Work with your Registered Dietitian to determine the amount of added sugar that’s best for your body.

Impact of Sugars on Our Health

Let’s follow that same ice cream treat from above to our gut, but this time it is made with real sugar. Again, our taste buds can’t tell the difference from real and artificial foods, but they know there is something sweet. This is where the brain takes over and sends a message down the vagus nerve to the gut to see what the consensus is: real or not?

The gut solves that this is real sugar and that the body is going to get some nutrients from this sweetness. It is satisfied and sends approval back to the brain.

Regarding our gut health when we eat sugar, a few studies shows that our gut is not altered as much when we eat real sugar versus artificial sweeteners. If we continue to eat high amounts of sugar consistently, then our healthy gut microbiota will start to die off; however, eating moderate amounts of real sugar most of the time will not impact our gut health negatively.

Pros and Cons of Sugar

Pros:

Our bodies run on sugar (glucose) for energy
Natural sources have antioxidants and nutrients like fiber, vitamins and minerals
Useful for baking
Adds desire to our diet

Cons:

Added sugars can sneak in easily throughout the day
Too much sugar can lead to high blood sugar, insulin resistance, metabolic syndrome, dental issues, elevated triglycerides, obesity

Key Takeaways

Choose whole foods first for a sugar fix (i.e., sugar from sources like fruits, dairy products, 100% honey and maple syrup)
Keep added sugars to less than 10% of total daily calories or about 24g/day
Remember, sweet cravings are only truly satisfied through sugar intake, not with artificial sweetness
Artificial sweeteners are non-nutritive and affect gut microbiome more easily than sugar
The artificial sweeteners sucralose and saccharin may contribute to glucose intolerance
If opting for artificial sweeteners, choose a more natural source like stevia or monk fruit and focus on more probiotic foods to build gut health and prebiotic foods to maintain gut health
Read the Nutrition Facts Label for total sugars, added sugars, and ingredients

References

Post written by FFC Dietetic Intern Leah Kostos.

Man stretching his hamstrings on a Pilates reformer

Looking To Improve Your Mobility? Learn How Pilates Can Help.

Our bodies have the ability to adapt and change based on the positions we place it in every day. This means that if you stop utilizing your joints and muscles in their full range of motion due to poor strength training techniques, injury or inactivity, your body will find comfort in a more limited range of motion. Many times, this causes us pain.

Mobility is the foundation of fitness. The National Federation of Professional Trainers (NFPT) defines mobility as “a joint’s ability to explore its full range of motion, taking into account restricted muscle tissue, joints, joint capsules, soft tissue and motor control.” When we build strength, power, speed and skill without keeping our mobility healthy, we are more prone to injury and pain.

If you are looking for ways to increase your mobility, adopting a regular Pilates practice is a great place to start. At FFC, our Pilates instructors help you identify where your range of motion is restricted by identifying the tissue that’s the issue. In a lot of cases, the muscle tightness you are feeling is not the root cause of your pain. The cause is usually identified somewhere else along your weak muscular chains. For example: Member A and B both have low back pain, but member A’s pain is caused by weak glutes while member B’s pain is caused by lack of rotation in their upper back.

Determining the root cause of your pain ensures that you can take the necessary steps to improve your range of motion and alleviate any pain. Like the example above, you may find out that your glute muscles need some activation, or that you need to adjust the way you are sleeping (FYI – the number one cause of body stiffness is your sleeping position). Pay close attention to the signs your body is exhibiting when it comes to muscular pain. Cramps (such as calf or hamstring charlie horses) are a sign from your body alerting you that something isn’t working in your connective chain, thus shutting the body down.

Once you’ve narrowed down where your range of motion is restricted, it’s time to add some new mobility and stability exercises to your routine. Unlike foam rollers and lacrosse balls, which are useful tools but not a long-term solution for mobility, Pilates makes lasting improvements to your mobility. Pilates builds strength through a full range of motion, strengthening your small stabilizing muscles and teaching you to retrain poor workout and postural habits – and preventing injury before it happens.

With Pilates as your foundation, you can safely lift heavier, run faster and live longer.

Ready to give Pilates a try and start improving your mobility? For a limited time, we are offering Pilates For Recovery – specially-designed classes to help you recover and be your best self. Learn mobility, strength, and stretches to treat your body right. Click here for more information and to sign up today!

Post written by FFC Pilates Coordinator Jamie Loger.

Woman stretching on a Pilates reformer machine with her Pilates trainer.

Why Pilates Is A Great Choice For Your Next Recovery Day

Recovery is a critical part of sports performance. After we exercise, our bodies need time to rehydrate, repair and grow the muscles we worked and replenish our nutrient stores. Without taking the time to recover, we put ourselves at risk for injury, illness or overtraining¹.

There are many ways to incorporate recovery into your current health and fitness routine. You can carve out some time to stretch after a tough workout, or you can get a massage to help increase blood flow to your muscles. You can take a day off from movement, or schedule in some active recovery by taking a walk or participating in a low-impact class like yoga or Pilates.

Pilates is an excellent choice for active recovery. The modality allows participants to work on stability, strength, mobility and flexibility while providing these recovery benefits:

1. Helps Repair Muscles With Low-Impact Movement

When we exercise, our muscles contract and release. These muscle contractions increase blood flow in the body. Blood brings oxygen to our tissues and helps them to heal. So, when we mobilize our joints in a Pilates class, we are helping our bodies repair muscle tissue and address the issues that limit performance.

2. Promotes Circulation Of The Lymphatic System

Another great benefit of Pilates is that it helps promote circulation within our lymphatic system. The lymphatic system is the part of our immune system where the body collects and gets rid of cellular waste products. Because Pilates focuses on deep breathing, inversions and twisting, it helps the body to circulate and expel this cellular waste throughout the body.

In fact, Pilates creator Joseph Pilates described his exercise system as “cleansing” for the body, that it was like an “internal shower.”

3. Allows Time For Mind/Body Connection

Pilates is about connecting breath to mindful, intentional movement. The practice promotes the act of slowing down and tuning in to the body. When we are mindful with our movements, we are better prepared to recover and heal. Through this mind/body connection, we are able to see the areas of the body that might need a little more attention or love in our recovery efforts.

Ready to give Pilates a try? We are launching a brand new program called Pilates For Recovery so you can experience first-hand the power of Pilates. Give thanks to your body with this new series of Pilates Group Reformer classes. These specially-designed classes will help you recover and be your best self. Learn mobility, strength, and stretches to treat your body right. Click here for more information and to sign up today!

Post written by FFC Regional Pilates Manager Kristin Strom.

Emily With Balloons and A Trophy standing in front of a squat rack

Day One Journey: Emily Is Ready For The Big Day!

In late 2021, we asked our members, “What’s Your Day One?” Dozens of members shared their 2022 fitness goals with us, and we chose four members to follow on their journeys from Day One to Goal Accomplished! Emily has completed her 12-week program – did she accomplish her goal to squat 180 pounds? Find out below.

Twelve weeks ago, Emily started her Day One program with the goal to squat 180 pounds. Let’s take a look back at weeks 9 – 12 of Emily’s program to see if she accomplished her goal!

Week 9

When we last checked in with Emily, she was experiencing some pain from her training. Now, she’s feeling nervous about further injury as she heads into the home stretch of her program.

“I’m feeling nervous because last week I had some tricep pain,” Emily said. “I took the extra rest day, which is great, but I’m really just wary of I think risk of injury, and I also don’t love that this is happening two weeks before the big lift.”

Week 10

As the final week of her program approaches, Emily’s friends and family offer messages of support for Emily’s hard work.

“I just want to say how proud I am of my daughter Emily,” her mom said. “She’s worked so far to reach her goals.”

Emily’s sister, who helped inspire Emily to start strength training, also expressed how proud she was of her sister.

Finally, Emily’s boyfriend Aaron shares how Emily’s confidence has grown through the course of the program.

“One thing I can say about Emily is that she is much more confident about lifting and working out in general,” he said. “Before, she told me she was a little bit intimidated about lifting heavy and having to get the big giant squat rack on her, but now she’s just jumping to it. And shoot, she can squat me now!”

Week 11

The big day is finally here!

“Today I am going to attempt 180 pounds and I’m so excited,” Emily said.

Watch the video above to see Emily head to the squat rack for her final rep.

Week 12

Now that Emily’s goal has been accomplished, we check in with her to hear about her experience with the program and working with her trainer Kyle.

“It’s been a rollercoaster,” Emily said. “Now [that it’s over], I feel the after-lift blues a little.”

FFC Personal Trainer Kyle Decker trained Emily to increase her squat to 180 pounds over the course of the program. Emily had this message for Kyle after the program:

“Hi Kyle – I wanted to say a huge thank you to you because not only are you professional skilled and taught me so much, but I think you really cared for me during this whole three month journey, Emily said.

Kyle also had a message for Emily after the program:

“Emily, I didn’t doubt you a minute,” Kyle said. “This entire journey has been great. You’ve done everything I asked of you, and I’m so proud of you for hitting your goal. I look forward to helping you achieve many other fitness goals.”

Congratulations, Emily, on accomplishing your goal! We can’t wait to continue supporting you on your health and fitness journey!

Check out all of our Day One participants’ journeys by following along on our YouTube channel!

Post written by FFC Contributor Natalie Casper.

A woman at a squat rack with her trainer

Day One Journey: Emily Trains For Her Big Lift!

In late 2021, we asked our members, “What’s Your Day One?” Dozens of members shared their 2022 fitness goals with us, and we chose four members to follow on their journeys from Day One to Goal Accomplished! Emily is now more than halfway to her goal to squat 180 pounds.

Emily’s program has flown by over the past 8 weeks, and she’s well on her way to squatting 180 pounds with the help of her FFC Personal Trainer Kyle Decker. In addition to her weekly training sessions, Emily has had the chance to test her RMR and VO2 Max at FFC as well as receive therapeutic massages at the FFC Spa. Let’s take a look back at weeks 5 – 8 of Emily’s journey.

Week 5

As part of the Day One program, Emily gets a Resting Metabolic Rate (RMR) test and a VO2 Max test.

RMR tests, administered by a Registered Dietitian at FFC, tell the test-taker what their basic metabolic needs are at rest, which comes in handy when fueling your body and meeting nutritional needs.

The VO2 Max test, administered by a FFC Personal Trainer, provides intel around your oxygen consumption during a workout and your personal heart-rate zones.

Emily shared her excitement right before receiving her tests at the club.

“I’ve worn a heart monitor once or twice but never really tracked [my heart rate during a workout], and I’m pretty excited to see how this will go,” Emily said.

Emily learned some found valuable pieces of information from her VO2 Max test.

“I actually found out that I have excellent recovery and a great potential for stamina,” Emily said. “[I found out] I’m in a superior fitness level, so that’s really cool to hear, and it means I have no excuses anymore!”

Week 6

At the halfway mark in her program, Emily shares how she’s feeling about her training plan so far and what has surprised her about her journey.

“The most interesting thing I have learned during this process is seeing how much everything blends with each other,” Emily said.

She’s been careful to stick with her nutrition plan and her four workouts per week from her trainer Kyle, while incorporating rest days, stretching and getting a good night’s sleep.

“Seeing it all in action makes me realize how much discipline [it takes] and how proud I am so far at this halfway point that I’ve been careful to do this to the best of my abilities,” Emily said. “Kudos to everybody who works really hard to incorporate [training] in your life and doesn’t have a whole package deal because it’s hard, it really is.”

Week 7

Therapeutic massage at the FFC Spa is a wonderful way for strength trainers to incorporate recovery into their training routine. Emily received a massage with FFC Massage Therapist Arthur Green at our FFC East Lakeview Spa.

“The reason I would have [strength trainers] come in and get a massage is because there’s a battle going on with your muscles every time you contract them, relax them, every day you work out,” Arthur said.

In addition to getting regular massages, Arthur recommends a spending a good amount of time stretching after workouts to prolong the amount of time needed between massage appointments.

Of course, those who strength train regularly aren’t the only people who can benefit from massage.

“Almost everybody has some kind of stress build-up in their upper back, in their rotator cuff muscles,” Arthur said. “If you feel little bumps in your [back muscles], that’s probably an indication that you’ve got knots, and they really need to be worked out with the compression of the magic thumb.”

Week 8

A few weeks before her big lift, Emily wakes up to some pain in her arm, making her nervous about her ability to complete her program injury-free.

“It kind of worries me because I only have about two and half weeks left until my major lift,” Emily said. “I just feel a little guilty for not being more careful.”

Stay up-to-date with Emily’s journey by following along on our YouTube channel!

Post written by FFC Contributor Natalie Casper.

Woman standing in Mountain Pose in Yoga Class

Start Practicing Yoga Today With These 3 Tips

I’ve taught yoga for over 12 years now – four of which have been at FFC. In that time, I’ve had the privilege to teach all age groups, from people my age (40-ish), to my son’s hockey teams, to college students, to people just deciding to begin their yoga journey after retiring from their career.

Some of the most inspiring stories I’ve been told are from students in their 50s, 60s, even 70s. No matter your age, your flexibility or your capabilities, every day is a good day to start a yoga practice. Here are three things to keep in mind when starting a regular yoga routine:

1. Start Slow

When you’re just starting out, find a gym or studio that works with your schedule and a style of yoga that works for you. Start slow. Let the instructor know you’re new to yoga before class and use props as needed. It might be useful to meet with an instructor 1:1 until you feel comfortable with the postures.

2. Keep Going

Commit to at least a few classes before you decide yoga isn’t for you. It can be a little uncomfortable in the beginning; your body is moving in a new way. But as with most forms of exercise, your body will adapt and it will become less challenging (not easy though)!

3. Be Present

Yoga teaches us to be more present, through mindful breathing. Move at your own pace and take breaks during class as needed; listen to your body. Especially in the beginning, know your limits and don’t push yourself too hard.

There are limitless benefits from a consistent yoga practice. You’ll have increased flexibility, and moving will become easier in general. When you experience the mind/body connection that yoga helps achieve, you’ll find more mental clarity and mindfulness, even off your yoga mat. You’ll feel more balanced as yoga helps you find your center and works the muscles that provide stability.

Yoga also helps circulate the healthy fluid around your joints and works the bones to stimulate growth, providing reduced joint pain and healthy bones. And as with any exercise program, yoga can help you get to a healthy weight and stay there.

One of my favorite things about being a yoga instructor and yoga practitioner is the community. A yoga class should be a safe, judgement-free zone where like minded people can get to know each other and have fun while creating a healthy lifestyle. Join our one our yoga classes at FFC for a fun and safe class experience.

I hope to see you on your mat! Namaste.

Post written by FFC Yoga Instructor and 111 Fitness Center Manager Elissa Peterson.

The Faction A Fitness Formula Clubs Uprising

Ready for Results? Join Faction at FFC Park Ridge!

The Faction is a heart rate-based cardio and strength workout for all levels. Focused on burning calories and increasing strength, Faction classes aim to transform your body utilizing Myzone coached by our professional coaches.

Faction classes are offered:

Mondays – Thursdays: 6 AM, 10 AM, 6 PM
Fridays: 6 AM, 10 AM

Contact Stephanie at scampione@ffc.com to try out a Faction class today!

Day One Journey: Meet Emily

In late 2021, we asked our members, “What’s Your Day One?” Dozens of members shared their 2022 fitness goals with us, and we chose four members to follow on their journeys from Day One to Goal Accomplished! Let’s meet one of those members: Emily!

Emily is a member of FFC East Lakeview and she applied to our Day One Program with a very specific goal: squat 180 pounds.

Emily started weightlifting in 2019, but once gyms shut down during the pandemic, she lost a bit of her momentum with lifting. Before she started the Day One program, she was able to squat close to 100 pounds, but she is looking forward to the structure that comes with working with a personal trainer.

“Even though I’ve been on the machines before in the gym, I think coming back to the gym and doing these types of workouts still takes a lot of discipline and trust in yourself and in your trainer.”

Emily is in her final semester of graduate school, and she hopes this program will help her manage the stress that comes along with applying for jobs and transitioning from school into a career.

“It’s going to be an interesting 90 days to see how this program will help my own mental health and stress routine,” Emily said.

Week 1

As part of the Day One program, Emily is paired with FFC Personal Trainer Kyle Decker. Emily and Kyle will train together for 12 weeks to get her ready for her big lift.

Emily was inspired to squat 180 pounds because someone once told her that 180 pounds is the average weight of a man.

“That was just something that kind of hit me because I really am about women-empowerment, building strength and also being able to protect yourself, so that number really stuck out to me,” she said.

If she reaches her goal, Emily will be able to squat her own bodyweight and a half, which is another reason she chose to make 180 pounds her goal.

With 12 weeks to prepare Emily to squat 180 pounds, Kyle determined she will need to increase her squat weight every week by 5 pounds, which Kyle mentioned was a “lofty goal.”

“Considering I really hope to get as close as I can to 180 pounds – or actually hit 180 pounds because that would be super cool – that’s his gameplan,” Emily said.

Week 2

During Week 2 of her program, Emily tries her training program on her own. After completing the four workouts assigned to her by Kyle, Emily leaves the gym feeling empowered.

“I’m feeling really good. The movements are definitely a lot easier and I just feel really excited. I also feel really good stress relief from that workout,” she exclaimed.

Week 3

In addition to her weekly training with Kyle, Emily is also seeing FFC Registered Dietitian McKayla Braender to make sure she’s fueling her body properly.

“Three must-haves if you lift regularly would be protein, carbohydrates and hydration,” McKayla said. “For a weight lifter, our protein is going to be much more important.”

Emily then shows us what a typical post-workout meal looks like for her, with veggies, a sandwich and a protein shake.

Week 4

It’s week 4 of Emily’s program, and we check in to see how her training sessions with Kyle have been going.

“I really like the way that [Kyle] instructs because not only does he really emphasize proper form, but he explains why we’re doing something – why this is the process and the pace we’re going,” Emily said.

Stay up-to-date with Emily’s journey by following along on our YouTube channel!

Post written by FFC Contributor Natalie Casper.

Woman drinking water out of a water bottle outside

Optimizing Your Metabolism With Nutrition, Lifestyle And Physical Activity

Metabolism is a tricky topic. Every day, whether I’m seeing clients at FFC, talking to friends or getting served a targeted Instagram post, I hear/see the words metabolism or hormones. It’s hard to pinpoint exactly how each individual person’s metabolism works, and in the field of nutrition, research is always ongoing.

Metabolism is complex and various factors impact it. While we can’t control all factors that impact our metabolism, we may be able to address some and ultimately optimize the way our metabolism works through nutrition, lifestyle and physical activity.

What Is Metabolism?

Metabolism refers to how your body stores and uses energy from food. It’s how your body works to break down nutrients into their simplest form for transport into cells.

Here’s a quick breakdown of the function of how your body utilizes (or metabolizes) energy:

The body breaks down macronutrients into their simplest form for transport to your cells

Carbohydrates → glucose

Protein → amino acids

Fat → fatty acids

Growth and maintenance of muscle
Break down of fat stored in the body

Factors That Impact Your Metabolism

When it comes to factors that have the biggest impact on our metabolism, it really boils down to three things:

Metabolic Rate
Hormones
Nutrients

Metabolic Rate

Metabolic Rate refers to the total amount of energy expended each day and is determined by three main components:

Basal metabolic rate (BMR)
- The amount of energy we use at rest. Although it may not seem like you’re doing any active work, your body is working hard to keep the heart pumping, build and repair cells and make sure all the organs are functioning properly. BMR actually accounts for about 50 – 80% of our daily energy expenditure.
- So, what determines BMR? It can be influenced by a combination of genetics, body size, lean muscle mass, age, gender, hormonal balance, environmental temperature, how we eat and drug use.
Thermic effect of food
- The energy used by the body to digest, absorb, transport and store nutrients.
Physical activity
- Energy used during physical movement
- Varies depending on how much energy is used each day

Hormones

Metabolic functions are controlled by hormones. Hormones control:

Hunger
Motivation
Focus
Well-being
Fat and muscle storage and breakdown

The key is to strike the right balance of hormones, otherwise, regular metabolic functions can be disrupted. Some common hormones that impact our metabolism are thyroid hormones, ghrelin, leptin, testosterone, estrogen, human growth hormone, insulin, and cortisol.

Nutrients

Outside of energy in, energy out, what you eat and how much you eat may impact your metabolism. Different nutrients may impact the hormones that dictate how your metabolism runs.

The following are macronutrients and foods that may impact your metabolic hormones:

Sugar: excess amounts can cause deregulation of metabolism and sex hormones
Fiber: regulates blood sugar and helps avoid hunger
Omega-3 fatty acids: act as metabolic messengers that signal use of fat for energy
Protein: decreases sensations of hunger, improves energy and limits cravings
Water: helps control hunger by creating sensation of fullness
Tea: may have fat-burning effects; can help reduce stress and relax nervous system
Coffee: can increase stress hormones and increase blood sugars
Sweeteners: may increase hunger, causing release of fat-storing hormones
Cacao (100%): can help with feelings of satisfaction, motivation and provide energy
Alcohol: can slow down metabolism of fat and cause dehydration

Micronutrients that are involved in making your metabolism work at its optimal level are:

B Vitamins: essential for energy metabolism (FOOD SOURCES: meat, seafood, eggs, poultry, legumes, milk, leafy green vegetables)
Vitamin D: may help control blood sugar (FOOD SOURCES: salmon, mackerel, egg yolks, beef, liver, fortified milk, some mushrooms)
Calcium: may help control blood sugar (FOOD SOURCES: dairy products, yogurt, sardines, beans and lentils, leafy green vegetables)
Iron: vital for cell functioning and hormone production (FOOD SOURCES: meat, beans, fortified cereals, brown rice, nuts, tofu, leafy green vegetables)
Magnesium: needed for chemical reactions that produce energy (FOOD SOURCES: nuts, seeds, legumes, spinach, bananas, whole grains, potatoes)

Optimizing Your Metabolism Through Nutrition And Lifestyle

While there are many things you can do to help regulate and balance out your hormones so that your body’s metabolism can run as smoothly as possible, here are my top 6 to get started:

Watch the amount of starchy/sugary foods at meals to ensure blood sugar is regulated and doesn’t cause an imbalance of other metabolic hormones
Eat healthy fats to support fat metabolism
Eat lean protein or plant-based protein
Try weight training and high intensity interval training workouts to help with fat metabolism
Get 7 – 9 hours of sleep – this allows the body to rest, regenerate and reset hormonal balance
De-stress – stress can increase energy metabolism but too much stress can stimulate increase of cortisol, and excess cortisol can suppress testosterone, which may cause a decrease in muscle mass and metabolism and lead to extended insulin release and increased fat storage

Here’s Where To Start

That was a lot of information, I know, but metabolism is really complex. If you feel like your metabolism has changed or you are simply looking for where to start, the first thing I recommend is making sure you are feeding your needs. So if you’re working out, that means making sure you’re eating enough to support those workouts and daily activities.

The best way to figure out how much energy you need is through indirect calorimetry – which is a method used to measure how your body is converting oxygen to carbon dioxide (aka – how your body is metabolizing energy). It’s used to measure your energy expenditure (or, calories “burned”). If you want to know more about how to do this, FFC offers a Resting Metabolic Rate Test. Once we figure out the current state of your metabolic rate, we can talk about what you’ve been doing in terms of lifestyle, physical activity and nutrition that may be impacting your energy expenditure and metabolic hormones.

The process is ongoing, but taking metabolism from all angles, bit by bit, can help optimize it for your needs.

Post written by FFC Registered Dietitian Kathy Chung.

How To Enhance Your Longevity Through Nutrition

In 1950, life expectancy in the United States was between 60-70 years of age. In 2015, it was between 70-80 years of age. The global average life expectancy increased from 46 years to 71 years over that same timeframe. This might not be new information to most – people are living longer.

These increases in life expectancy have helped us in many ways. We’re getting to see grandkids start their careers and their own families. We’re spending more time at retirement age, some of us shifting from our careers to enjoy hobbies and slowing down. But there is a difference between lifespan and healthspan. Are we living the fullest life in older age? Are we maximizing this extra time and feeling great during it? According to the American Heart Association, “healthspan—aka the number of years a person can expect to live in relatively good health, free of chronic disease and disabilities of aging—is currently 66 years.” This means there’s a several year difference in merely living and in thriving.

This difference can’t be explained by just one factor, and will vary based on social determinants of health such as race, socioeconomics, and location. However, when it comes to nutrition, there are a few specific things we can do to increase our own healthspan, and I’ll dive deeper into each one in this article:

Eating more whole foods and less ultra processed foods
Maintaining (or building) muscle mass as you age
Reducing alcohol intake

Eating more whole foods and less ultra-processed foods

As Michael Pollen said best, “Eat food, not too much, mostly plants.” The basis of nutrition really is as simple as that, but that doesn’t mean it’s easy! Our fast-paced society lends much better to foods that have been ultra-processed, such as packaged snacks, restaurant meals and sugary drinks.

Ultra-processed foods are those that have been changed in a way that takes away important nutrients (think white bread) or adds ingredients that are poor for our health (think of the laundry list of ingredients that you can’t understand on some food labels). By consuming more whole foods and less ultra-processed foods, you’re providing your body with fiber for optimum gut health (which leads to brain health, immunity, and more!), micronutrients to make sure your body machine is working properly, and water to hydrate you. Here are some tips on how to incorporate more whole foods easily into your day:

Buy nature’s convenience foods such as bananas, apples, pears, carrots and celery and keep it on the counter or at eye level in the fridge.
Let the grocery store do some of the prep for you such as pre-made guacamole and hummus, hard boiled eggs, pre-chopped vegetables, and Sargento’s Balanced Breaks portioned snacks.
When eating out with friends or family, choose a protein source (chicken, fish, eggs, beans, turkey) paired with vegetables (baked potato, side salad, roasted seasonal vegetables). These options tend to have less processed carbohydrates and keep you full for longer!

Maintaining (or building) muscle mass as you age

It is never too late to start an exercise routine! The recommendation for optimum health is 150-220 minutes of moderate to intense activity every week. I also recommend that you incorporate strength training 2-3 times a week. This is because exercise isn’t only good for our heart, it’s also a chance to build or maintain muscle mass, which has been shown to protect our bones, keep us at a healthy weight and increase healthspan as we age. In addition to exercise, incorporating enough protein throughout the day will help in this goal. Here are some tips on how to easily eat enough protein:

Aim for a serving of protein at least 3 times per day. This can come from meat, seafood, legumes, nuts, seeds or dairy products.
Have ready-to-eat protein available at home, such as plain Greek yogurt (if you absolutely need a flavor, try Siggi’s or Chobani – less sugar!), canned tuna or salmon, hard boiled eggs, nuts and seeds, roasted chickpeas, hummus or pre-made protein shakes (Fairlife is a great option).

Reducing alcohol intake

Alcohol inhibits absorption of nutrients (specifically thiamin, vitamin B12, folic acid, and zinc), disrupts sleep quality, and may lead to malnutrition and increased risk of heart disease, stroke, type 2 diabetes and several types of cancer. It’s no wonder, then, that it can significantly decrease our healthspan! For most people, it is okay to drink alcohol in moderation, however I suggest listening to your body on how you feel the next day and if you need to reduce your intake. Here are some tips on how to reduce your alcohol intake:

Hydrate while drinking alcohol! For every alcoholic drink, aim for 1-2 glasses of water in between. This will help keep you hydrated and overall drink less alcohol in the given timespan.
Try non-alcoholic alternatives such as club soda with a splash of lime or grapefruit juice, non-alcoholic beers or iced tea.
Extend your alcoholic drinks by adding LaCroix or Spindrift to cocktails, sparkling water to cold wine or simply sipping slower!
Find other activities to socialize with friends and family. Some of my favorites are going on walks, grabbing coffee or tea and taking a class to learn something new together.

Increasing your healthspan does not need to be complicated! Choose 1-2 of these ideas to start this week, and slowly build them into your lifestyle. Let us know how it’s going on Instagram & reach out to Amy for a complimentary discovery session to learn more about how to feel your best, no matter your age!

Resources:

https://ourworldindata.org/life-expectancy#twice-as-long-life-expectancy-around-the-world

www.heart.org

Post written by FFC Registered Dietitian Amy Carson, RDN, LDN, CPT.

Group of people smiling and standing together in front of a pickleball net.

What Is Pickleball? Learn Why This FFC Employee Loves The Sport

Pickleball is the fastest-growing sport in America, and the pickleball craze has hit FFC! FFC Creative Director Josh Beaton shares his experience learning the sport and explains why it’s a great way to stay active and connect with fellow Chicagoans.

With the sting of sweat lingering in my eyes, I got into position. Squinting to see through the sun’s gaze, I heard the crack of the paddle hitting the ball. The game was on. Barreling toward me was a neon green wiffleball, spinning in the air like a major league pitch. I adjusted my stance and swung my paddle. Crack! The ball exploded off my paddle, barely clearing the net and flying toward the sideline. “Out!” yelled a player on the opposing team. The word echoed in my head. Followed closely by, “That’s game!” After muttering an apology to my partner, I walked off the court with my head down. This was defeat. This was pickleball.

If you’re unfamiliar with pickleball, it is a paddle-sport that is similar to tennis, ping-pong, badminton and other racket sports. Pickleball was invented in Washington State in 1965, and according to USA Pickleball, there are now around 4.8 million players in the US. Pickleball can be played outside, typically on a tennis court surface, or indoors on a basketball court. The court is smaller than an average tennis court, and the game can either be played as singles or doubles.

I came onto the pickleball scene recently. In February 2022, our Director of Fitness was telling a group of us at the FFC Corporate office how fun the game is. I have to admit, I thought pickleball was for senior citizens. I assumed this was just a modern version of shuffleboard or something. Little did I know, I would become addicted after one game.

A group of us from the office headed to FFC Union Station for a lesson on the rules of pickleball. Truth be told, pickleball rules are a bit confusing at first. There are areas that you can’t step foot in, new words to learn and rules about bounces. The serving order is also tricky. Because of these things, the initial intimidation factor is high, but it doesn’t take long for the rules to become second nature. In no time, you are tiptoeing along the “kitchen” line and hitting “dinks” to win the point.

To actually play the game, the learning curve is low. Hit the ball over the net without it going out of bounds. Seems easy enough, right? The thing is, pickleball is a lot like chess. It take minutes to learn and a lifetime to master.

Soon after our first lesson, I was on Amazon searching for pickleball paddles to buy for myself. After some intense research, I decided on a paddle and eagerly awaited its arrival. Once the box hit my doorstep, I was looking for ways to play more games throughout the city. Through the app Team Reach, I discovered many groups around Chicago that play pickleball in area parks and decided to head to meet up with a group in Rogers Park.

When I got to the park, I timidly approached the tennis courts where I could see the pickeballers playing. There were around 20 people already playing, and I thought I would sneak my way in and just watch for awhile. As soon as I stepped on the court, a game ended and someone asked, “Hey man, do you want to play?” I was scared, but also determined, so I said, “absolutely.”

I thought I would immediately be banished when the group saw how new I was to the sport. On the contrary, they were very welcoming and helped me when they saw me struggling. After losing the first game, I moved on to another court. Again, the players were amazing — not only in skill but also attitude. They never made me feel dumb for not playing at the level they were used to. After losing game after game and moving from court to court, I finally won a game. As a highly competitive person, I thought that would be the most important thing that happened. I was wrong. While I was moving around the courts, not only was I learning how to better play the game, but I was also meeting a great group of people.

Fast forward a few months and now a group of us in the office play every Thursday. Not only that, but I also play with the Rogers Park crew every Saturday and Sunday for four hours each day! It gives me some solid exercise, and I get to see the people I can now call friends. My game has gotten a lot better, and now I get to welcome people when they show up for the first time. I even joined a pickleball league that starts this fall, and I’m looking forward to seeing how I compare to other competitive players in the area.

I know what you are thinking…”Josh, I have social anxiety and I would be too scared to just walk up to strangers and ask to play with them.” I get it. What I have found is the pickleball community is one of the most welcoming and friendly groups out there. If you are interested in learning to play pickleball but feel nervous about joining a group, come to Rogers Park any weekend or FFC Union Station on Thursday mornings! I promise there will be a court and a few friendly faces waiting for you.

FFC Elmhurst, FFC Gold Coast, FFC Oak Park, FFC Park Ridge and FFC Union Station offer open pickleball play on their basketball courts. Lessons and tournaments are also offered from time to time. To view open play times, head to the Club Events section on the FFC+ app.

Post written by FFC Creative Director Josh Beaton.

FFC Member Renu Kulkarni standing outside with her daughter.

Day One Journey: Renu Is Ready For Race Day!

In late 2021, we asked our members, “What’s Your Day One?” Dozens of members shared their 2022 fitness goals with us, and we chose four members to follow on their journeys from Day One to Goal Accomplished! Renu has completed her 12-week program – did she accomplish her goal to run a 5k? Find out below.

In March, Renu began her 12-week journey to train for a 5k through our Day One program. Let’s take a look back at weeks 9 – 11 of Renu’s program to see if she accomplished her goal!

Week 9

During our Week 9 video, we talk to both Renu and her trainer Nick to see how they’re feeling about the upcoming race and Renu’s progress throughout the program.

“When I take a step back and look at how I felt when I applied for this [program], I feel a lot stronger [now], I feel more optimistic,” Renu said.

Her trainer, Nick, is thrilled with the progress Renu made throughout her training program.

“Over the course of the [program], I’ve seen dramatic improvements out of [Renu] just in terms of her range of motion, her strength, her endurance, ” Nick said. “She was able to persevere through a lot, so I really feel that for this race, she will be able to persevere just because she has that mental grit.”

Week 10

It’s race day for Renu! Watch the video above to see Renu take on the Lincoln Park Zoo 5K!

Week 11

Renu’s Day One Program comes to a close after she accomplishes her goal to run a 5K! In our last video, we check in with Renu after her race to hear how the program has impacted her life.

“I feel most definitely that this is a beginning,” Renu said. “I don’t think of this as a finish at all but rather a start of how good it feels to achieve something you didn’t think you could do.”

So what’s up next for Renu? She plans to keep on running and already has her next goal in mind.

“To be able to run 3 to 5 miles on a more regular basis in my next goal,” Renu said.

Congratulations, Renu, on accomplishing your Day One goal! We are so excited to see what you do next!

Check out all of our Day One participants’ journeys by following along on our YouTube channel!

Post written by FFC Contributor Natalie Casper.

Day One Journey: Renu Gears Up For Her 5K

In late 2021, we asked our members, “What’s Your Day One?” Dozens of members shared their 2022 fitness goals with us, and we chose four members to follow on their journeys from Day One to Goal Accomplished! Renu is now more than halfway to race day as she trains to run a 5k.

It’s been eight weeks since Renu had her first training session with FFC Personal Trainer Nick Rodriguez. In addition to her weekly training sessions, Renu has been working with FFC Registered Dietitian Kathy Chung, hitting the streets to practice the route for her upcoming 5k and more. Let’s take a look back at weeks 5 – 8 of Renu’s training.

Week 5

Renu has been working hard to fit in the time for her workouts and training sessions. In Week 5, Renu shares how she and Nick had to reschedule their session to an early Saturday morning – a time when Renu says she is normally asleep. Early bird gets the worm!

Week 6

Week 6 marks the halfway point of Renu’s Day One program, and Renu laces up her sneakers to give the 5K route a test run.

“I hadn’t run outside in awhile and it was really helpful because it kept me honest,” Renu said. “I had to run/walk more than I thought I would, but I’m looking forward to [race day].”

Week 7

FFC Registered Dietitian Kathy Chung has been working with Renu throughout her program, and Renu said she has started to make great changes in both what and when she eats.

One of the biggest changes Renu has made is adjusting her nutrition during a busy day.

“You don’t always have time to have a proper meal, so being able to stock your office with healthy things that you can grab without having to think is important,” Renu said.

Renu also learned the importance of eating before and after her workouts, and she hopes that her nutrition counseling with Kathy will help her continue to be more mindful about how she fuels her body.

“I think we’ve worked to help improve her relationship with food, [which in general] is our overall goal,” Kathy said. “We also worked on helping her fuel properly for her fitness, her workouts, her training sessions and hopefully her 5K.”

Week 8

During Week 8, we take an inside look at Renu’s training sessions with Nick. It’s the final week of training before the big race! Stay tuned to find out how Renu’s journey to run a 5K ends!

Stay up-to-date with Renu’s journey by following along on our YouTube channel!

Post written by FFC Contributor Natalie Casper.

Intro To Stretching Series At FFC

The simple act of stretching before and after your workout, or when you’re stressed and tense, can help prevent injury, ease soreness and relax your muscles. But how do you do it correctly and safely? Join us Saturdays at 10 AM in June where we’ll cover the basics of stretching, and so much more.

June 11: How To Use A Foam Roller

June 18: Stretching The Upper Body

June 25: Stretching The Lower Body

Help Dad Relax This Father’s Day

Father’s Day is around the corner, and this year, FFC is giving 10 lucky dads a special treat – a complimentary 90-minute massage at the FFC Spa! To nominate your dad for the gift of relaxation, fill out this form by Sunday, June 19. We’ll announce the winners by July 1.

People in mountain pose in an outdoor yoga class

Summer 2022 Yoga In The Park

Join Fitness Formula Clubs this summer for Yoga In The Park! Our free community vinyasa-style yoga classes will be held in Grove 2 in Lincoln Park (near the intersection of Clark and LaSalle – click here to view map).

Classes will run from Sunday, June 5 – Tuesday, August 30:

Sundays: 10 – 11 AM – no class July 3
Tuesdays: 7 – 8 PM

Classes are open to both FFC members and non-members. Members may sign up for class in the FFC+ app. Walk-ins welcome. All attendees must sign a digital waiver before class begins. Please bring your own yoga mat and water bottle for class.

Follow us on Instagram at @ffc_chicago for class updates, weather cancellations and more!

Person holding up a rainbow Pride flag outside

Join Us In June For A Pride-Themed Group Fitness Class!

Celebrate Pride Month at FFC with these Pride-themed group fitness classes at our clubs! Sign up in the FFC+ app.

FFC East Lakeview

Friday, June 17 at 6 PM: Pride Diva Dance Team Teach with Dominick, Matt and Jennifer
Monday, June 20 at 5:30 PM: 37 Proud with Matt
Tuesday, June 21 at 6:30 PM: Rainbow Ride with David
Wednesday, June 22 at 9 AM: Pool Pride with Becca
Wednesday, June 22 at 5:30 PM: LGBTQ with Jennifer
Wednesday, June 22 at 6:15 PM: Rainbow Ride with Jennifer
Thursday, June 23 at 6:30 PM: Rainbow Ride with Matt
Friday, June 24 at 12 PM: LGBTQ with Becca
Saturday, June 25 at 10 AM: 37 Proud
Saturday, June 25 at 11 AM: Pride Diva Dance

FFC Gold Coast

Monday, June 20 at 5:30 PM:Rainbow Ride with Brent
Tuesday, June 21 at 6:30 PM: Diva Dance with Kaley
Thursday, June 23 at 5:30 PM: 37 Proud with Anna

FFC Lincoln Park

Tuesday, June 21 at 5:30 PM: Rainbow Ride with Brent

FFC Oak Park

Saturday, June 25 at 8:30 AM: Rainbow Ride with Amy and Bill
Sunday, June 26 at 11 AM: Pride Diva Dance with Liz and Michelle

FFC Old Town

Monday, June 20 at 5:45 PM: 37 Proud with Anna

FFC South Loop

Monday, June 20 at 5:45 PM: Rainbow Ride with Na
Wednesday, June 22 at 5:45 PM: Rainbow Ride with Becca
Wednesday, June 22 at 6:30 PM: 37 Proud with Becca
Saturday, June 25 at 8:30 AM: Rainbow Ride with Brent

FFC West Loop

Monday, June 20 at 5:30 PM: Rainbow Ride with Danny on the Outdoor Pool Deck
Wednesday, June 22 at 5:15 PM: 37 Proud with Lois
Friday, June 24 at 11:30 AM: Rainbow Ride with Lara

Members doing a high intensity workout with weights.

New Summer Group Fitness Class: ICON

Introducing our newest addition to the FFC group fitness schedule: ICON. This total body workout is rooted in the science behind metabolic conditioning. Ten exercises varying from strength and cardiovascular are performed at moderate to high intensities where both immediate and intermediate energy pathways are used. Three total rounds are completed and each round will require a longer work interval with a shorter recovery.

Classes will be on the schedule starting the week of June 6. Check the FFC+ app for dates and times. We’ll see you in class! Questions? Please contact Lois at lois.miller@ffc.com.

Archive for year: 2022

What is pickleball?

Why is pickleball so popular?

Learn the pickleball lingo

How to play pickleball

The Basics

Serving

The Kitchen

Playing At The Net

Scoring

Defining Non-Nutritive Sweeteners

Impact of Non-Nutritive Sweeteners on Our Health

Pros and Cons of Non-Nutritive Sweeteners

Defining Sugar & Added Sugar

Impact of Sugars on Our Health

Pros and Cons of Sugar

Key Takeaways

References

1. Helps Repair Muscles With Low-Impact Movement

2. Promotes Circulation Of The Lymphatic System

3. Allows Time For Mind/Body Connection

Week 9

Week 10

Week 11

Week 12

Check out all of our Day One participants’ journeys by following along on our YouTube channel!

Week 5

Week 6

Week 7

Week 8

Stay up-to-date with Emily’s journey by following along on our YouTube channel!

1. Start Slow

2. Keep Going

3. Be Present

Week 1

Week 2

Week 3

Week 4

Stay up-to-date with Emily’s journey by following along on our YouTube channel!

What Is Metabolism?

Factors That Impact Your Metabolism

Metabolic Rate

Hormones

Nutrients

Optimizing Your Metabolism Through Nutrition And Lifestyle

Here’s Where To Start

Eating more whole foods and less ultra-processed foods

Maintaining (or building) muscle mass as you age

Reducing alcohol intake

Week 9

Week 10

Week 11

Check out all of our Day One participants’ journeys by following along on our YouTube channel!

Week 5

Week 6

Week 7

Week 8

Stay up-to-date with Renu’s journey by following along on our YouTube channel!

Interesting links

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