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.”
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!Juan has completed his 12-week program – did he accomplish his goal to learn how to swim? Find out below.
In January, Juan began his 12-week journey to learn how to swim through our Day One program. In addition to weekly sessions in the pool with FFC Personal Trainer Joy Miles, Juan supplemented his training with nutrition counseling, massage and metabolic testing. Let’s take a look back at weeks 7 – 12 of Juan’s program.
Week 7
Just past the halfway point in his training, Juan had a breakthrough when he successfully made it the length of the pool kicking on his back without any assistance from his coach Joy. As Juan became more comfortable in the water, Joy began to introduce pieces of freestyle stroke into their training. Joy describes that Juan had an “Aha moment” during Week 7 of his training.
“He’s now realizing how much work it is in learning how to swim,” Joy said. “There’s a lot of things you need to consider when you’re in the water, versus when you’re on land.”
Breath, body orientation and knowing how to move your body in a constantly moving environment will remain high on their priority list as they continue their training sessions.
In Week 8, Juan takes a resting metabolic rate (RMR) test with one of our registered dietitians to learn more about his body’s metabolic needs.
By taking an RMR test, Juan learns how many calories his body burns in a typical day – first without factoring in any movement or exercise. The test also shows estimates for how many calories a person can expect to burn in a 30 minute workout. This information is valuable because it can help guide a person’s caloric needs for the day.
Based on the results of his test, Juan learned that his metabolism is 33% faster than that of the average person. Because he is swimming regularly and has a goal of adding lean muscle mass, the results of the RMR test help determine how many calories he should eat during a day to accomplish his personal goals.
Week 9
Juan takes another type of test during Week 9: a VO2 Max test. A VO2 Max test tells you the volume of oxygen you consume per minute, which is helpful to know if you are working on your endurance.
“[Because Juan] is currently in a swimming program, this goes hand in hand to get a better understanding of where his conditioning is at,” FFC Fitness Director Christopher Berlanga said.
VO2 tests are traditionally done on a treadmill or a stationary bicycle where the participant wears a mask connected to a machine that analyzes the body’s consumption of oxygen during exercise. This test can be repeated every 90 days to see how your level of physical conditioning has improved from your workout sessions.
Both the RMR and VO2 max test are performed at our FFC locations. For more information, email metabolictesting@ffc.com.
Week 10
With two weeks left in his training program, we check in with Juan to see how he’s feeling about completing his goal.
“I’m pretty confident that I am getting everything that comes along with swimming, so I’m going to put everything together and see what happens,” Juan said. “As we are wind down on the program, I am making extremely good progress, I feel, and I can’t wait to show everyone.”
Week 11
It’s the big day! Can Juan swim the length of the pool with the skills he has learned over the course of the program? Watch the video above to find out!
Week 12
As Juan’s journey comes to a close, we ask Juan and Joy to reflect on the last 12 weeks and discuss how far Juan has come in his journey to learn to swim.
“I feel 100 times better than when I started [swimming],” Juan said. “When I first started I was like, ‘Oh my God, am I going to be able to do this? Am I gonna drown?'”
From Juan’s first week to Week 12, Joy said she saw a “vast improvement” in Juan’s skills and comfortability in the pool.
“There’s still a lot to be done with going into a full freestyle stroke, but he knows that it’s a process and everyone’s learning curve is different,” Joy said. “He’s much more comfortable in the water, much more confident in the water than when he first started, so I’m very happy about that.”
Juan said the biggest surprise of learning how to swim is how involved every part of the body is.
“Every piece of your body has to be working on something at some moment,” Juan said. “Where are your glutes? Where are your legs? How are you kicking? Where are your arms? What is your breathing like? You have to worry about everything.”
So what’s next for Juan?
“Now that I have a new skill, I will be using it, improving on it and will see where it takes me, and [Joy], I’ll be calling you next month,” Juan said.
Congratulations on completing the Day One program and learning how to swim, Juan! We are so proud of the progress you’ve made and the skills you have learned.
We will be highlighting three more FFC members as they tackle their own Day One goals this year. Keep an eye out for new episodes weekly at youtube.com/FitnessFormulaClubs.
Post written by FFCContributor Natalie Casper.
https://dev.ffc.com/wp-content/uploads/2022/04/Untitled-design.png14002280Sydney MeyerSydney Meyer2022-04-15 11:15:532022-04-15 11:15:53Day One Journey: Juan’s Journey Comes To A Close
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!Juan is now halfway through his journey to learn to swim and we catch up with him below.
It’s been six weeks since Juan had his first private swimming lesson with FFC Personal Trainer Joy Miles. In these first six weeks of training, Juan has learned how to balance his body in the water, both on his back and prone with his face in the water, how to breathe comfortably in the water and how to develop his swim stroke. Let’s take a look back at weeks 3 – 6 of Juan’s training.
Week 3
During Week 3 of his journey, Juan takes us along as he prepares for his training session with Joy. Juan is also practicing on his own to work on the drills and skills Joy has been teaching during their sessions. With swim practice, “sometimes you’ve gotta dive right in,” Juan said.
In Week 4, Juan takes a trip to the FFC Spa to get his first Deep Tissue Massage with FFC Massage Therapist Michelle Mendoza. Michelle herself is a swimmer, and she said when she is working with swimmers, there is typically a pattern of tightness on the back of the body, including the glutes, shoulders and neck.
Michelle recommends that swimmers get a Deep Tissue Massage at least once a month if not twice a month.
“What you’re doing is bringing more blood to muscle groups with a deep tissue [massage],” she said. “The blood then is supplying those muscle tissues with more healing benefits.”
Massage can benefit everyone’s daily lives, and Juan is already looking forward to his next appointment.
“[The massage] went really well, it was very relaxing,” Juan said. “I will definitely do this again in the future.”
Week 5
Each of the participants in our Day One program is paired with a FFC Registered Dietitian to help guide them as they take on a new fitness routine. In Week 5, Juan meets with FFC Registered Dietitian McKayla Braender.
After his first meeting with McKayla, Juan had a number of takeaways, mainly that he needs to prioritize taking a lunch break during the work day and increase his protein intake.
McKayla asked Juan to keep a food journal to get a better idea of his eating habits, his likes and his dislikes in order to best individualize her nutrition guidance. This practice will also help Juan become more aware of his nutrition habits.
“She has taught me to be more mindful of what I’m eating and what nutritional value that could provide,” Juan said.
Because swimming is a total body workout that burns a lot of calories, McKayla said swimmers should focus on having a great pre-workout snack that is easily digestible – like a banana, apple sauce, a plain bagel or fruit snacks.
Post-workout, McKayla said swimmers should focus on refueling carbohydrate stores and adding in more fiber. Brown rice, whole wheat toast or whole wheat pasta are great choices to replenish energy stores when paired with a protein.
Week 6
As Juan reaches his halfway mark in Week 6, he shares that he is getting more comfortable in the water and can see that progress is being made.
“I feel more comfortable as a swimmer, thanks to my instructor Joy,” Juan said. “Joy’s taught me the importance of working with the water and not trying to fight against it.”
One of the things Joy suggested to help Juan get more comfortable putting his face in the water is to grab a large mixing bowl, fill it with water, put his face in the water with his goggles on and exhale out in the water.
After he is more comfortable with breathing in the water, Joy will be working on stroke development with Juan.
“I feel great about the program so far,” Juan said. “I feel like I am gaining new life skills, and we’ll see how it all plays out in the end!”
https://dev.ffc.com/wp-content/uploads/2022/02/Untitled-design-2-1-1.png14002280Sydney MeyerSydney Meyer2022-02-17 15:31:312022-02-17 15:31:31Day One Journey: Checking In With Juan At The Halfway Mark
Dumbbells are ubiquitous when it comes to exercise equipment. Whether you’re walking into a state-of-the-art fitness facility or a hotel gym, you can be certain you’ll have a dumbbell rack at your disposal for your workout.
Dumbbells are a versatile tool that can be used for a ton of different exercises, including unilateral work. This no-fuss piece of equipment packs a punch — dumbbells activate several muscle groups at the same time to provide a total body burn. Grab a pair of dumbbells and try out these exercises for your next strength day at the gym.
Dumbbell Safety And Etiquette
There are a few important safety and etiquette reminders to be aware of when exercising with dumbbells.
Do not drop the dumbbells – they will bounce!
Make sure you have a nice firm grip when holding dumbbells.
When you’re finished with your dumbbells, wipe them down.
When finished, re-rack the weights in the corresponding spot on the weight rack.
The first exercise is the Romanian Deadlift or RDL. To begin, hold the dumbbells with a strong grip right in front of your thighs. Keeping a soft bend at the knee, slowly hinge at the hips as if something is pulling your hips toward the wall behind you. Dumbbells should remain close to your shins as you hinge. When your back reaches a flat position, stand back up tall bringing your hips forward. That’s one rep!
How To Do A Squat
The next movement is the squat, and you only need one dumbbell for this exercise. Holding the weight vertically at your chest, place your hands underneath the top bell. Hug your elbows in close to the rib cage to activate your lats. Maintain a tall posture through the chest and upper back. Place your feet hip-width apart and pull yourself down into a seated position. Knees will track slightly out. Drive through the floor to return to a standing position. That’s one rep!
How To Do A Three-Point Row
To perform a three-point row, you will need one dumbbell and a bench – or any sturdy surface. Position yourself close to the bench and place your left arm on the bench. Press into the bench with a locked elbow to keep your lats engaged. With your feet hip-width apart and knees soft, pull your right hand (which is holding the dumbbell) toward your hip. Return to the starting position and repeat. Make sure to repeat this movement with the dumbbell in the opposite hand!
How To Do A Chest Press
The last exercise is the chest press. You will use two dumbbells and a bench for this exercise. Have a seat on the bench, placing dumbbells on your thighs. With a firm grip on the dumbbells, lay down on the bench. Make sure your feet are driving into the ground, and your neck should be relaxed on the bench. As you press the dumbbells up, try to get your wrist, elbows and shoulder to align. Pull the weights down nice and slow and repeat.
15 Minute Dumbbell Workout
The format for this dumbbell workout is 30 seconds of work followed by 30 seconds of rest. Here is the workout:
Circuit One:
Romanian Deadlift for 30 seconds
Rest – 30 seconds
Chest Press for 30 seconds
Rest – 30 seconds to 1 minute
Repeat this circuit for a total of 3 rounds, before moving on to this next set below.
Circuit Two:
Squat for 30 seconds
Rest – 30 seconds
Three Point Row – Left Arm for 30 seconds
Rest – 30 seconds
Three Point Row – Right Arm for 30 seconds
Rest – 30 seconds
Repeat this circuit for a total of 3 rounds, and your dumbbell workout is done! This workout should take you about 15 minutes to complete.
Post written by FFC Contributor Natalie Casper. Video and workout courtesy of FFC Fitness Director Mario Dato.
https://dev.ffc.com/wp-content/uploads/2022/02/Untitled-design-2-1.png14002280Sydney MeyerSydney Meyer2022-02-09 15:27:012022-02-09 15:27:01Got Dumbbells? Grab A Set And Complete This 15 Minute Workout
When is the last time you used a weight machine at the gym? If strength training is part of your routine, these machines can come in handy, but a lot of gym-goers have no idea how to use these machines. These machines are a great way to introduce your body to new movements, and they can be helpful during busy times at the gym. If the squat rack is occupied or a fellow member has snagged your preferred size of free weights, there is likely a machine available that you can use to work the same muscles groups.
We get it, the machines section of the gym can be intimidating. You’re not sure what this knob controls, what that cable does or where to sit on the machine. To help you get started, we highlight three of our favorite weight machines at the gym in this post and show you exactly how to use them for a great total body workout. Let’s get started!
Weight Machine Safety And Etiquette
Before you start using the weight machines at the gym, there are a few important safety and etiquette tips to go over.
Adjust the height of the seat, handlebars, etc and test that your settings are appropriate for your body before beginning the movement. Never touch the adjustment levels while you are performing an exercise!
Check the weight stack on the machine and adjust to your preferred weight where you can perform 8 good reps. It’s always best to start with a lighter weight and adjust to a heavier weight if needed.
Don’t let the weight stack slam at the end of your rep.
If resting between sets, please allow others who may be waiting to work in between your sets.
Wipe down the seats, handles, etc on the machine before moving on to your next machine.
The Lat Pulldown machine mainly focuses on the muscles in your back and works your biceps as well. After adjusting your seat height and selecting your weight, place your hands on the handlebars about shoulder-width apart. Grab the handles and then sit down. Your thighs should fit snugly under the pads.
Keep a nice tall posture with your eyes looking straight ahead. Exhale as your pull down on the handlebars, inhale as you return as you return the handles overhead. As you perform this exercise, your shoulders should be pulling down into your armpits, activating the lats. After your set of reps is complete, slowly raise the handlebars back overhead, stand and lower the weight gently.
How To Use The Leg Press Machine
The leg press machine works all of your leg muscles. The first thing to check when you’re using the leg press machine is the seat set-up. There is a lever on the seat that allows you to move the seat closer to and farther away from the platform where you place your feet. For the leg press, the starting position for the seat should be close to the platform. Next, select your weight and then take a seat.
Place your feet flat onto the platform at about hip-width distance. Make sure your lower back is pressed fully against the back of the seat and grab onto the handles on the side of the seat. Keeping your spine tall, press away from the platform so that your legs are extended. Be careful to keep a slight bend in the knee – there is no need to lock out your knees here. Inhale as you pull yourself back down to the platform, knees pointing slightly out. Before the weight plates touch, push yourself back away from the platform for the second rep.
How To Use The Chest Press Machine
The chest press machine works your chest, shoulders and triceps. To set up for the chest press, first check your seat height, then sit down and check that your wrists are lined up with your low to mid pec when you place your hands on the handlebars. This helps ensure that your shoulders are in a relaxed position. Lastly, select your weight on the machine.
After you’ve selected your weight, take a seat. There is usually another lever near the handlebars that controls how close or how far away your starting position is from your body. You don’t want your starting position to be back so far that your chest muscles are being stretched when you place your hands on the handlebars, but your wrists should be relatively close to your body to begin.
While gripping the handlebars, pull your elbows done to align them with your wrists. Make sure your spine is resting on the seat behind you, drive your feet into the ground to activate your legs and hips and exhale as you push the weight away from you. Inhale as you pull the weight back toward you, using your lats for control. Before the weight plates touch, push the handlebars back away from your body for the second rep.
20 Minute Weight Machine Workout
Put these three movements together for a great total body workout using the weight machines at the gym. Here is the workout:
10 Reps at the Lat Pulldown Machine
Rest – 30 seconds to 1 minute
10 Reps at the Leg Press Machine
Rest – 30 seconds to 1 minute
10 Reps at the Chest Press Machine
Rest – 30 seconds to 1 minute
Repeat this circuit 3 times. If the machines become occupied during your workout, you can mix in mountain climbers, dead bugs or planks while you are waiting. This workout should take you between 15-20 minutes to complete. You can also pair this workout with cardio for a great 30-40 minute workout!
Post written by FFC Contributor Natalie Casper. Video and workout courtesy of FFC Fitness Director Mario Dato.
https://dev.ffc.com/wp-content/uploads/2022/01/Untitled-design-2-1.png14002280Sydney MeyerSydney Meyer2022-01-27 16:28:552022-01-27 16:28:55Use These Weight Machines At The Gym For A Total Body Workout
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!First up, let’s meet Juan!
Juan joined the FFC Family in 2012 after graduating from college. Over the years, Juan has worked on and off with a personal trainer and has also come to the club for cardio and lifting workouts on his own. One thing he hasn’t tried in his 10 years of membership with FFC? Swimming.
“Usually when I’m in a pool, I’m holding an alcoholic beverage,” Juan said with a laugh.
In his submission video, Juan said that it has been his goal to learn how to swim since joining the club.
“I have not achieved that goal yet, but I’m hoping that you all can help me learn how to swim and lead a healthier lifestyle of having that routine of swimming,” Juan said.
Typically, Juan hits the gym about three times a week, but he had a busy few months near the end of 2021 in his career as a Data Analytics Manager. By learning how to swim with our Day One program, Juan hopes that swimming will give him another reason to visit the club regularly.
“I also want to learn how to swim just to have a new life skill,” Juan said. “Global warming, riding sea tides, you never know,” he joked.
Each of the participants in our Day One program is paired with a FFC Personal Trainer to help them achieve their goals. Juan is paired with Joy Miles, a 40+-time triathlete who has worked at FFC as a Personal Trainer for more than 12 years.
“I love teaching people, especially adults, how to learn to swim,” Joy said.
Joy learned how to swim just three months before her first triathlon, and her advice to new swimmers is to get in the pool often.
“Swimming is more technical than golf,” Joy said. “If you can get into the pool at least three times a week when you’re first learning how to swim, your swim IQ is going to jump dramatically, versus just swimming once a week.”
During her first sessions with Juan, Joy introduced some balance drills and helped him get comfortable with putting his face in the water, which she said is one of the biggest learning curves for people when they are learning to swim.
“One of my homework assignments for [Juan] is to get the largest mixing bowl that you have, fill it with water, put your goggles on, and put your face in the water,” Joy said. “Exhale out in the water and turn your head to get that air.”
After he is more comfortable with breathing in the water, Joy will be working on stroke development with Juan. She said she is excited to be working with someone who is motivated and who is taking their swim lessons seriously.
“His attitude is really good, really positive for this because he wants to do this,” Joy said. “And that makes all the difference when it comes to learning how to swim.”
Joy is confident in Juan’s abilities to reach his goal, and Juan is looking forward to seeing how the program progresses over these 12 weeks.
“This is my first time doing something like this,” Juan said. “I just want to fully take it all in, learn a new skill and hopefully be up in the pool every day working out and getting my summer body in shape.”
Watch below for a sneak peek on all 4 of our Day One participants!
Post written by FFCContributor Natalie Casper.
https://dev.ffc.com/wp-content/uploads/2022/01/Untitled-design-2.png14002280Sydney MeyerSydney Meyer2022-01-17 16:15:252022-01-17 16:15:25Day One Journey: Meet Juan
When gyms (and just about everything else) shut down in early 2020, did you invest in at-home fitness equipment? Thousands of Americans were clamoring to get their hands on dumbbells, weight plates and kettlebells early during the Covid-19 pandemic, driving fitness equipment sales to increase more than 1000% from 2019, according to eBay.com data.
Perhaps you went to Target or Facebook Marketplace in the hopes of finding a pair of dumbbells, only to be left with a selection of kettlebells (if you were lucky to see anything other than empty shelves!). Whether the kettlebells in your living room are gathering dust or you’re curious about working with kettlebells at the gym, use this blog post as a guide for how to safely and effectively make the most of this versatile tool.
What Are The Benefits Of Kettlebell Training?
Using kettlebells can help simplify your workout routine because you typically only need one or two kettlebells for a workout, and you can hit every major muscle group in the body during a kettlebell workout. In particular, kettlebells are excellent for strengthening your posterior chain – the glutes, hamstrings, etc – and because these are the body’s biggest muscles, kettlebells can deliver a calorie-torching workout.
Depending on the number of reps and the amount of rest between sets, kettlebell training can also count as cardio training. Popular kettlebell exercises, like kettlebell swings for example, raise your heart rate while building strength.
Additionally, many kettlebell exercises including the kettlebell press which we go over below, are done unilaterally – one side at a time. Unilateral work can help improve your balance and strengthen the stabilizer muscles in your core.
Basic Kettlebell Safety
Before you get started with kettlebell training, there are a few important safety tips to go over.
Remove all rings, watches and other jewelry from hands and wrists before beginning a kettlebell workout.
Wear shoes with a flat sole, or perform kettlebell movements in socks so you can feel the ground.
Make sure to grab the correct weight. Keep in mind that most kettlebell weights are listed in kilograms. 1 KG = 2.2 lbs. Typically, women will start with a 10kg, 12kg or 16kg kettlebell while men usually start with a 16kg, 20kg or 24kg kettlebell.
How To Kettlebell Goblet Squat
The first move in our kettlebell workout is the Goblet Squat. To perform a kettlebell goblet squat, begin by picking up the kettlebell with both hands and holding it right below your chin. Remember to keep your elbows in close to your body, and be careful not the rest the kettlebell on your chest but to hold slightly away from your body.
With your feet in shoulder-width position, squat down, aiming to bring your elbows down to the inside of your knees. Then, drive away from the ground to stand up nice and tall. That’s one rep!
How To Kettlebell Deadlift/Hip Hinge
The hip hinge that is performed in the kettlebell deadlift is a foundational movement for other kettlebell exercises like the swing, the clean and the snatch. When you are performing the hip hinge correctly, you should feel your glutes and hamstrings fire up. You should not feel pain in your lower back while performing this movement.
Begin by standing directly over the kettlebell. Reach down to grab the kettlebell. Hinge your hips backward, keeping your shoulders higher than your knees and hips higher than your knees. Drive through your feet to stand up tall. That’s one rep!
How To Kettlebell Press
You may need a lighter kettlebell for this movement than you used for the goblet squat and deadlift. Once you’ve selected a weight that you feel comfortable pressing overhead, begin by picking up your kettlebell with both hands and bringing it up to one of your shoulders. This is the kettlebell racked position. When you’re in this position, straighten your wrist to ensure your knuckles are facing the ceiling.
From here, engage your core, squeeze your butt and press the kettlebell straight overhead, keeping your bicep close to your ear when your arm is fully extended. Bring the kettlebell back to that racked position before pressing overhead again. Once you’ve completed the set on the first side, bring the kettlebell to the ground, lift again with both hands and bring the bell to the racked position on the opposite shoulder. Perform the press for the same number of reps on this side of the body.
This kettlebell workout will give you a total body workout using just one or two pieces of equipment in 20 minutes:
10 Kettlebell Goblet Squats
Plank – 30 seconds
10 Kettlebell Deadlifts
10 Kettlebell Presses (5 on each side)
Reduce reps by 1 in every round (9 reps of each movement, 8 reps of each movements, etc) until you reach 1 rep of each movement. Keep the plank at 30 seconds each round. This workout should take you about 15 to 20 minutes to complete.
