Do you want to integrate a new dimension into your fitness routine? Learn the technical aspects of boxing to get into the best shape of your life, build confidence and improve your mental and physical agility with our Intro To Boxing class series. Join personal trainers Katie and John at 5:30 PM on Wednesdays and Fridays in June and 9:30 AM on Saturdays in June and get ready to bulletproof your body and mind! Bring your own gloves if you have them; gloves can be provided if needed. $30/class or $120/mo.
https://dev.ffc.com/wp-content/uploads/2019/04/Boxing-FFC.jpg10001500Merikay MarzoniMerikay Marzoni2022-05-25 11:31:352022-05-31 14:42:52Intro To Boxing At FFC Park Ridge
Join us at the climbing wall every Monday, Thursday, Saturday and Sunday for our Open Climb times! During the week, members will be able to climb with the assistance of our climbing wall instructors from 5 – 8 PM and on the weekends from 1 – 5 PM!
Interested in climbing lessons? Contact Jake at jjanowski@ffc.com for more information.
https://dev.ffc.com/wp-content/uploads/2019/05/training-climbing-wall-3.jpg10001500Merikay MarzoniMerikay Marzoni2022-05-25 11:29:322022-05-25 11:29:32Open Climb And Lessons At Our Climbing Wall
Did you know FFC Park Ridge offers a full food menu at our outdoor pool via our Splash Bar? Our menu includes Garlic Parmesan Fries, Spicy Chicken Sandwich, Chicken Tenders, Chicken Quesadilla, Fish Tacos, Kung Pao Tempura Cauliflower Tacos and Jumbo Pretzels. Plus, we have a full bar of premium beverages.
We hear all the time from members that laying by our pool is like being on vacation! The outdoor pool is 21+ on Fridays, Saturdays, Sundays, Holidays and special events.
We look forward to seeing you at the pool this summer!
https://dev.ffc.com/wp-content/uploads/2019/06/pool-party.jpg8001200Merikay MarzoniMerikay Marzoni2022-05-25 11:26:592022-05-25 11:26:59Spend The Day At Our Outdoor Pool
https://dev.ffc.com/wp-content/uploads/2019/10/Celebration-balloons.png10001500Merikay MarzoniMerikay Marzoni2022-05-25 11:22:592022-05-25 11:22:59Host Your Birthday Party at FFC!
Join us for our monthly Kids Community Crafting event in Kids Club. Happy Father’s Day! On Saturday, June 11 from 10 AM – 12 PM, bring Dad to enjoy a special treat and mix your own Grill Rub for those tasty burgers and steaks!!! We look forward to seeing you there!
https://dev.ffc.com/wp-content/uploads/2021/12/kids-crafts.png10001500Merikay MarzoniMerikay Marzoni2022-05-25 11:18:382022-05-25 11:18:38June Kids Community Crafting at FFC South Loop
Join us from Monday, June 6 – Friday, June 10 for free guest week at FFC Union Station! Members can bring a guest to the club during these days from 9 AM – 7 PM for free; these guests will not count toward any guest passes on your accounts.
You and your guest must check in with the membership office with a valid ID and sign our digital waiver prior to entry. If your guest enrolls as a member during this week, both of you will receive a FREE 60-minute VIP Training Session with personal trainer Mike Brierton ($105 value!).
Some restrictions apply: Out-of-town guests must pay $30 for their day pass.
https://dev.ffc.com/wp-content/uploads/2022/05/high-five-may-referral-2022-copy.jpg10001500Merikay MarzoniMerikay Marzoni2022-05-25 11:17:182022-05-25 11:15:58Free Guest Week at FFC Union Station: June 6-10
Join personal trainer Mike Brierton for a Slow Motion Movement Assessment at FFC Union Station. A slow motion video of the way you move will be taken during various exercises to help identify injury risk or pain. After the assessment, you will receive a plan for a corrective program which will help you improve movement and performance and get rid of pain.
Assessments will be held:
Monday, June 13: 11 AM – 2 PM
Monday, June 20: 4 – 6 PM
Monday, June 27: 8 – 10 AM
For more info, please contact Mike at mbrierton@ffc.com or go to the FFC+ app and schedule your time under the events section.
https://dev.ffc.com/wp-content/uploads/2018/02/training-personal-training-table-bg-2.jpg6761500Merikay MarzoniMerikay Marzoni2022-05-25 11:15:232022-05-25 11:15:23Slow Motion Movement Assessment With Personal Trainer Mike Brierton
Join us on Wednesday evenings in June from 5 – 6 PM on the turf for a FREE HIIT Small Group Training class with personal trainer Mike Brierton.
Sign up on the FFC+ app under events or email Mike at mbrierton@ffc.com.
https://dev.ffc.com/wp-content/uploads/2018/04/ffc-union-station-turf-floor.jpg10001500Merikay MarzoniMerikay Marzoni2022-05-25 11:08:462022-05-25 11:08:46Complimentary HIIT Small Group Training At FFC Union Station
We are launching our new small group training program, Small Group Formula Circuit (SGFC) mid-summer 2022, and we’ve got great perks for those who sign up during our pre-sale.
The first 100 members to sign up receive the first two weeks of boot camp free and receive an additional perk!
Send your name and contact info to Drew to dscacciaferro@ffc.com to claim your spot on the pre-sale list!
https://dev.ffc.com/wp-content/uploads/2018/02/training-ptc-tire.jpg11771500Merikay MarzoniMerikay Marzoni2022-05-25 10:47:562022-05-25 10:47:56Pre-Sale Registration Open For Small Group Formula Circuit
Ever want to be pampered and have a more private space for hanging out at our outdoor pool? Cabanas are now available for rent on the Pool Deck via your FFC+ app!
https://dev.ffc.com/wp-content/uploads/2022/05/Cabana-Email.jpg300600Merikay MarzoniMerikay Marzoni2022-05-25 10:42:582022-05-25 10:42:58Cabanas Now Available For Rent At FFC West Loop
https://dev.ffc.com/wp-content/uploads/2020/07/ffc-west-loop-outdoor-pool.min_.jpg10001500Merikay MarzoniMerikay Marzoni2022-05-25 10:39:592022-05-25 10:39:59Mat Pilates On The Deck With Deo
Please be aware of the club operating hours for Memorial Day Weekend: Friday, May 27 – Monday, May 30, 2022. Please note all members have access to all clubs on these days. Have a happy and safe holiday!
Friday, May 27: Normal hours at all clubs.
Saturday, May 28: All clubs will close at 6 PM. FFC Union Station will be closed.
Sunday, May 29: All clubs will close at 6 PM. FFC Union Station will be closed.
Monday, May 30: All clubs will be open from 7 AM – 5 PM. FFC Old Town and FFC Union Station will be closed.
Regular club hours for each location resume Tuesday, May 31.
https://dev.ffc.com/wp-content/uploads/2019/10/American-Flag.png10001500Merikay MarzoniMerikay Marzoni2022-05-16 14:56:472022-05-16 15:45:27Memorial Day Weekend 2022 Club Hours
Working on strength training at the gym? If you’re comfortable using strength machines, dumbbells and kettlebells, you might be ready to start training with the barbell.
The barbell is an advanced tool used to perform compound movements that work your entire body. It’s important to pay close attention to your form when working with barbells to avoid injury and to set yourself up for efficient reps that will help you grow stronger.
In this blog post, we cover everything you need to know about getting started with barbell training, including barbell safety and etiquette tips, how to perform the big three lifts and a barbell workout that you can try on your own at the gym.
Barbell Safety and Etiquette
Before you start working with the barbell and squat rack, there are a few important safety tips to go over.
There are two types of weight plates: hexagon and round bumper plates. The hex plates are great for squatting and bench pressing. If you are deadlifting, you’ll want to use the bumper plates. Bumper plates roll easily and will help you get into proper position to perform a deadlift.
When setting up the squat rack, make sure that the barbell is resting evenly on the barbell holders. There are numbers along the side of the rack to help you orient and align the holders in the correct spot on each side.
When maneuvering the barbell, if you are moving to another area of the club, hold the bar vertically.
Always make sure to use the weight clips when you have weights on the barbell to lock the plates into place.
The first exercise in our barbell workout is the back squat. Before you perform a back squat, make sure that your rack is set up at the proper height for you and that the safety bars are in an appropriate spot.
Once your rack is set up, you’ll approach the bar. Grab the bar with your hands just outside of shoulder and then walk underneath the bar. The bar should be resting on the meatiest part of your trapezius – not too high on the neck or too low that it feels like it’s sliding off your back. Before you step back from the squat rack, activate your lats by pulling in opposite directions on the bar and keep your grip strong with a straight wrist. Stand up tall, take two steps back from the rack and then adjust your feet to hip width.
Take a big breath in, hold the air as your descend, and then exhale as your drive back up to standing. That’s one rep!
How To Deadlift
First, remember that you’ll want to use bumper plates for the deadlift. For a traditional deadlift, feet should be at hip-width or a bit wider and you’ll hinge down to “double over” grip the bar – about shoulder width. Activate the lats again like we did with the squat, brace your core and pull the slack out of the bar by sitting back so your hips are below your shoulders.
You’ll inhale as you lift the bar, keeping it close to your shins. Exhale and lower the bar back down nice and controlled. That’s one rep!
You can also use a hex bar for a deadlift for a bit of an easier set-up. With the hex bar, you’ll step inside the bar, feet hip width apart, hinge back and grab the handles with a vertical grip. Brace the core, inhale and drive through the hips and exhale to stand. That’s one rep!
How To Perform The Bench Press
Before you bench press, you’ll want to check that the bar is at an appropriate height for your body. To check this, you’ll lay down on the bench and reach up with your arms to make sure you can properly grip the bar in its current position.
Once you’ve got the bar at an appropriate height, sit down on the forward edge of the bench to ensure you do not hit your head on the bar as you lay down. Reach up with your arms slightly wider than shoulder width to find proper placement for your grip on the bar.
Feet should be driving into the ground. Head should stay down on the bench, and upper back/shoulders and glutes should be touching the bench.
When you feel properly set up, re-grip the bar and press the bar straight up. Pull the bar toward your belly button so your wrists, elbows and shoulders align. Then, inhale and pull the bar down as if you’re performing a row. Breathe in and exhale as you press up. That’s one rep!
This barbell workout consists of three sections with 3 rounds each. Complete the full 3 rounds before moving on to the next set. This workout should take you between 15-20 minutes.
3 rounds:
8 back squat reps
30 seconds bear plank squat
30 seconds to 1 min of rest between rounds
3 rounds:
8 deadlift reps
8 push-ups
30 seconds to 1 min of rest between rounds
3 rounds:
8 bench press reps
8 dead bugs
30 seconds to 1 min of rest between rounds
Have questions about these movements? Flag down one of our personal trainers on the fitness floor and they will be happy to help you with proper set-up and execution.
Post written by FFC Contributor Natalie Casper. Video and workout courtesy of FFC Fitness Director Mario Dato.
https://dev.ffc.com/wp-content/uploads/2022/05/Untitled-design-2-copy.png14002280Sydney MeyerSydney Meyer2022-05-13 14:25:492022-05-13 14:25:49Get Started With Barbell Training By Trying These 3 Exercises
Do you struggle with eating too much or eating less healthy food when you’re bored, stressed or anxious? Here are 10 tips to help you get a handle on emotional eating.
1. Keep A Food Diary
Be sure to write down what, when, how much you eat, how you’re feeling and how hungry you are. This can help you to figure out if there is a connection between your mood and food intake.
2. Tame Your Stress
Instead of turning toward food, find stress relief by practicing yoga, meditation and/or deep breathing.
3. Check In With Your Hunger
Are you physically or emotionally hungry? If you just ate a couple hours ago and don’t have a growling stomach, you may not be hungry and you may just be thirsty. Drink some water and see if the craving passes.
Do you have a good support system such as friends or family? If you’re lacking support, this may be a reason you’re turning toward food to cope. Find a support group or seek out the help of a registered dietitian to help you figure out an appropriate eating plan that fits your needs best.
Email nutrition@ffc.com with your FFC club location and availability, and one of our RDs will reach out to you to schedule a 15 minute complimentary discovery call with you (we even accept BCBS, United and Cigna PPO for visits!).
5. Fight Boredom
Instead of eating just to pass time, take a walk, watch your favorite show, play with a pet, call a friend or read a book.
6. Take Away Temptation
If you’re someone who likes to endlessly eat potato chips or cookies when you’re stressed or bored, avoid buying foods that are triggering for you. Instead treat yourself once-twice per week to a dessert, some pizza or a burger + fries/chips. Also, if you’re feeling emotional, postpone your grocery trip so that you’re less likely to buy tempting foods.
7. Avoid Deprivation
When people try to lose weight it can lead to eating too few calories, eating the same meals often and restricting yourself from having treats. This can cause you to crave food even more. Try to eat satisfying amounts of healthier foods, enjoy an occasional treat and get plenty of variety in your diet to help curb cravings.
Not sure how much you should be eating to support your health goals? Resting metabolic rate (RMR) testing is recommended for you to figure out exactly how much you should be eating per day. Any FFC dietitian can perform this test for you and provide you with a meal plan that meets your nutritional needs.
If you feel the urge to eat between meals, have something with fiber (ex. fruit, whole grain popcorn) + something with protein/fat (ex. nut butter, eggs, Greek yogurt) to help fill you up.
9. Learn From Your Setbacks
At the end of the day we are all human and no one is a perfect eater. If you are more indulgent than usual, forgive yourself and eat healthier at the next meal. Think back to why this happened and try to have a plan for how you can prevent this in the future. Focus on all the positive changes you’re making so far and give yourself credit for striving for change to become a healthier you.
10. Seek Help If Needed
If your self-help efforts do not seem to help taming your emotional eating, consider seeing a therapist. He/she can help you understand why you emotionally eat and help you find healthier coping skills.
Post written by FFCRegistered Dietitian Alicia Huggler.
https://dev.ffc.com/wp-content/uploads/2022/05/Untitled-design-2-1.png14002280Sydney MeyerSydney Meyer2022-05-04 11:35:422022-05-04 11:35:4210 Tips To Help You Conquer Emotional Eating According To A Registered Dietitian
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: Renu!
Renu has been an FFC member for 26 years, and she applied for our Day One Program with the goal of running a 5k. Renu moved to Chicago from Atlanta, where she regularly ran 5k and 10k races, but Chicago’s cold weather has kept her from developing a regular running routine in recent years. She hopes that participating in our program will help her recommit to running.
“I haven’t run in a long time,” Renu said. “For me, it’s more of the process to get ready [to run a race] that is motivating to me.”
A lifelong exerciser, Renu enjoys yoga, cycling and swimming in addition to running.
“I’ve always exercised, however, the intensity and frequency have varied based on what’s happening in life,” Renu said.
After suffering an unexpected personal loss in 2020, Renu is excited to have this goal and this program as “an integral part of moving forward and starting a new chapter.” She aims to become physically and mentally stronger and be a role model of strength and resilience for her daughter and family.
“I just want to feel strong again,” Renu said. “I want to strive to be able to say, ‘This is the healthiest I’ve been’.”
Renu is also looking forward to having the support of the FFC community as she trains for race day.
“I think the pandemic has isolated so many people, and this [program provides] a community to be a part of that’s focused on being healthy.”
Week 1
As part of the Day One program, Renu is paired with FFC Personal Trainer Nick Rodriguez who will help her train for her upcoming race. Renu and Nick will train together for 12 weeks leading up to race day, and before her first training session, Renu said she felt “energized and eager and hopeful that [she] can match [her] energy with what [she’ll] be doing in the next three months.”
Nick said his priority for their first few training sessions together is to get to know Renu and her goals so he can build a program that will help her prepare for her race.
“It will be interesting to see how her endurance and her cardio is today and then in the next couple of months, how much that progresses,” Nick said.
With a big goal ahead of her, Renu is ready to get the ball rolling on her training.
“Anytime there is a big project or big task ahead of you, the best way to tackle it is to start. So that’s what I want to do: start and not overthink it,” Renu said.
During Week 2 of her program, Renu has her second training session with Nick.
“Nick said I have a lot more in me to unlock,” Renu said. “I’m already feeling a little bit better and I have a lot more that I am excited to explore.
Week 3
As Renu continues her training with Nick, she checks out the Recovery Lounge at FFC Gold Coast and tells us how she’s feeling so far.
“I’ll tell you, this program, it keeps you honest,” Renu said. “I’m trying, and I’m really excited and a little bit nervous if I’m going to be able to meet my goal, but we’ve got a plan and Nick is awesome.”
Week 4
In addition to her weekly training sessions, Renu receives monthly massages at the FFC Spa to help her relax and recover over the course of the program. In our week 4 episode, Renu shares the importance of massage in her routine.
“I’ve gotten [a massage] at the club before, and I’ve always wondered why I don’t do it more often,” Renu said. “It helps you to reset your mind and your body, and it’s nice to do it at a familiar place every time.”
