Pilates - Fitness Formula Clubs

Dylan lost 44 lbs
in 2010!
Sign up now
through
January 21
In this contest, LOSING
means WINNING!
Win 6 months of Personal or
Pilates Training!*
January 17- February 25
Only $49!
Includes:
• Tee shirt for all participants
• 10% OFF fitness services during the first week
• 2 cardio/strength group sessions per week
• 1 group nutrition lecture
• Weekly weigh-ins
*Contest rules apply. Visit your club for details.
Register at ffc.com/store or any Club location.
WINTER 2010/2011 | CONNECTIONS 2
Lose to Win is a smart investment.
I’d encourage anyone to enter,
especially if you plan to use a
personal trainer since you get
10% off training sessions. The
motivation you get from the weekly
weigh-ins produces results which
far outweigh any entry fee. That
small spark lit a big fire and I’m
the better for it. I’ll be participating
again in 2011.
Dylan – South Loop
Lose to Win Champion, 2010
MAY
FITNESS FORMULA CLUBS
AUGUST
Holiday Fitness
WINTER 2 0 1 0 / 2 0 1 1
2010
Healthy Recipes
12-13
14
Winter
Workout Tips
TABLE OF C O N T E N TS
F o u n ders Message ........................... 4
P i l a t e s News ........ ........................... 5
G u i l t - Free, Healthy Holiday Recipes ... 6-7
H o l i d ay Eating Sur vival Guide . .......... 8
F i t n e ss Formula Cl ubs Foundation . .... 9
Ac c e s s............................................ 10-11
We s t Loop: Coming Summer 2011 ....... 12-13
U p d a tes: Lincoln Park . ..................... 14
N e w Addition: Eat Fit Cafe ................ 15
Ke e p i ng Fitness on Track .................. 16-17
C o a c h’s Corner ................................ 18
Tr i a t h lon ......................................... 19
C h i l d ren’s Programming . .................. 20
N e w Technology . . ........................... 21
M i n d / Body/Yoga and Pilates .............. 23
C a r i n g for the Community ................. 25
A r o u n d the Clubs, News . .................. 26-27
H o l i d ay Memories ............................ 28-29
M i n d / Body . .......... ........................... 30
6-7
Congratulations to Yvonne Zipter!
Yvonne entered our
October Fall Photo
Contest on Facebook,
and, as the participant
with the most “likes”,
she won a $50 FFC
Gift Card.
Stay tuned for
more contests and
opportunities to
win great prizes on
Facebook and Twitter!
Find us at
facebook.com/
fitnessformulaclubs
and twitter/@fitness_
formula
CONNECTIONS is published for the Members of the Fitness Formula network
of health and fitness clubs. For more information concerning the editorial or
advertising content in this publication, please contact Merikay Marzoni at
mmarzoni@ffc.com or 312.648.4666 x 229.
CONNECTIONS is a publication of Fitness Formula, LTD.,
619 West Jackson Blvd., Chicago, IL 60661.
WINTER 2010/2011 | CONNECTIONS 3
Founders | MESSAGE
With summer and a beautiful
Chicago fall behind us, that can
only mean one thing – winter. Some
people are invigorated by the cold
air and the ski season. Others
absolutely dread it, staying inside,
counting each freezing day until
the tulips bloom in the spring. But
for many of us, winter hinders our
active lifestyles. And when we layer
on the many holiday events, a few extra pounds often are
the result.
This CONNECTIONS issue is loaded with tips and
educational information on how to beat the winter
‘expansion’. It’s a veritable survival guide of
educational information on healthy eating tips, travel
tips and stress relief that will keep you connected to
a path of health and wellness results along with some
great programming values throughout the brutal winter
months. Here are just a few along with some exciting
new services:
Give the Gift of Fitness
Until December 24 – for someone else or yourself!
1.Each $100 gift card purchased comes with a $25
bonus gift card. It’s our way of saying “Thank You”
for your dedication and support throughout the
year. The FFC gift card can be used on products or
services at any location and is a thoughtful way to
encourage a friend or loved one to take a wellness
step forward.
2.Add someone special to your account at no
enrollment fee – a $50 savings. Studies show that
people who work out together from time to time are
more likely to achieve their desired results
Lose to Win, 2011
Looking for motivation this winter? Participate in
our highly successful annual Lose To Win weight
loss challenge. Our certified staff will challenge you
with weekly training support, nutritional guidance, and
a little friendly competition. The results will motivate
you to get to the Club on even the coldest winter days
(page 2).
12th Annual Indoor Triathlon Series
Triathlon is the world’s fastest growing sport – and
we’ve done our part in helping the sport grow. Our
indoor triathlons are a perfect way to experience one
whether you are brand new to the sport, training
for an Ironman, or just looking for a new winter
challenge. Check out page 19 for dates and details.
New Member Service: Ortanic Airbrush Tanning
FFC is now the exclusive home of Ortanic sunless
and UV free airbrush tanning. This is a precisionbased hand application provided by professional,
licensed and trained Aesthetic Skin Consultants. They
customize flawless, natural looking results based on
your skin type, tone, and desires. It’s now available at
Gold Coast, Halsted Street, and Lincoln Park with other
FFC locations to follow in early 2011.
New Member Service: Performance Training Center
The last renovation phase of our new Lincoln Park
location includes our new Performance Training
Center featuring the most interesting indoor bike
experience yet created. You’ll be able to ride simulated
bike courses in our new CompuTrainer studio. The
experience comes complete with a precision ergometer
that measures heart rate, wattage, and cadence. You
can increase cycling power by 20 to 30% and speed by
2 to 4 miles per hour. You can even do it on your own
bike and store it at the Club if you prefer!
We enjoy serving you on your health and wellness
journey!
Gale Landers
Founder and CEO
Pilates | NEWS
FFC Pilates - past, present and future!
Liv Berger, Regional Pilates Director
2010 was a great year for us in the
Pilates world at FFC. This year
we have given a fresh new look
to many of our Pilates Studios,
purchased new equipment, and
added more programming than
ever before. Our Union Station Studio received
a gorgeous facelift with a
redesigned entrance and reception area. And, our new
Lincoln Park Studio will open at the end of this year,
with a Chicago skyline view and all new equipment for
individual or group training.
If you missed our series of educational workshops
designed to introduce Pilates, be on the lookout for
more to come in 2011. We have something for you every
month. Workshops such as Pilates for Men, Pilates for
Athletes and Pilates for Pregnancy appealed to many
this past summer, and will be offered again. In 2011,
we will offer more quarterly Open House events where
we welcome new and existing clients to try out our
services, or to just share a glass of wine and friendly
Union Station Pilates Studio
conversation. These events are a lot of fun for everyone,
and are a great way to check out the wellness benefits
of Pilates.
Finally, join us this Winter for Group Apparatus
classes, Private or Partner sessions, or new Specialty
Mat classes. If you have never tried Pilates before, take
advantage of our Starter Session for $40, and then try
our Fit-Start package, 3 sessions for $150. Since Pilates
is good for all ages and fitness levels, there is no reason
not to give it a try. We welcome all members and look
forward to seeing you in the studio!
For any questions or general information, please
contact me at lberger@ffc.com.
At Chicago Arthritis, we specialize in the treatment of
tendinitis, arthritis and bursitis. Platelet Rich Plasma (PRP)
is a new treatment used to aid various tendinitis conditions
by repairing damaged tissue. Ultrasound guidance is
utilized to specifically target damaged tissue during these
treatments. Injuries treated include Arthritis, Runners knee,
Rotator cuff injury, Tennis elbow, Plantar fasciitis, and
Achilles tendinitis. Goals of this treatment are to MINIMIZE
your pain and MAXIMIZE functional ability to help you
achieve your peak performance.
Chicago Arthritis
2800 N Sheridan Road, Suite 100,
Chicago, IL 60657
Located in Lincoln Park off Lake Shore drive.
Convenient parking and access by public transport.
Give us a call today! 773.696.5855
www.ChicagoArthritis.com
Siddharth Tambar, MD is Board Certified in Rheumatology and Internal Medicine.
The Holidays | GUILT-FREE, HEALTHY HOLIDAY RECIPES
by Susan Witz,
Registered & Licensed Dietitian (RD,LD)
Holiday pleasures include enjoying celebratory, rich
meals and seasonal treats with family and friends.
Here are some healthier holiday recipes, with less
fat and fewer calories, but with all of the flavor
and satisfaction of familiar favorites. In fact, these
“lighter” holiday recipes below can save you much
of the typical 5 pound holiday weight gain that
often begins with raiding bags of Halloween candy,
and doesn’t end until New Year’s Day or Super-Bowl
Sunday.
So go ahead and indulge yourself, your family and
friends with some of these healthy and delicious
dishes. They are sure to nourish the body, delight
the taste buds and raise the holiday spirit.
Light Gravy
Herb Stuffing wit
h Mushrooms
6 C. Dry whole wh
eat bread cubes
¼ C. Fresh parsley
, chopped
Vegetable cooking spray
1
Onion, chopped
½ lb. Mushrooms
, sliced
4
Celery Stalks, chopped
½ Tbs. Dried sage
2 C. Chicken bro
th, low-
sodium
½ tsp. Thyme
½ tsp. Pepper
¼ C. Walnuts, chop
In a large skillet, coate
ped
d with cooking spray,
until ten
sau
der.
té onion, mushrooms
and celery
In a large casserole
or
mixture with remaining oven-safe dish coated with cooking spr
stuffing has reached ingredients, Bake at 350 degrees for ay, combine onion
desired consistency.
30 minutes, or until
Makes 8 (1 cup) servi
sodium: 400 mg; fib ngs. Calories: 158; Fat: 5 g; carb: 24
g; protein: 7 g;
er: 5 g
¼ tsp Sage
¼ tsp Thyme
¼ tsp Pepper
flour
3 Tbs. All-purpose
2 Tbs.
½ tsp.
½ C.
All recipes are from Think Light Low Fat Living Plan, with the
exception of the Sweet Potato Fries, which is from Weight
Watchers.
Non-fat dry milk
ules
Butter-flavored gran
or en
ick
Low-sodium ch
oth
br
le
vegetab
pan over
nules in a small sauce
d butter-flavored gra sonings. Cook over medium
an
lk
mi
dry
ur,
flo
add sea
Combine
ally stir in broth and
medium heat. Gradu ckened. Makes 8 ¼ cup servings.
thi
til
un
g
heat, stirrin
n: <1 gm;
; Carb: 3 gm; Protei
: 17; Fat: <1 gm
Calories per servinger: <1g.
Fib
;
Sodium: 50 mg
WINTER 2010/2011 | CONNECTIONS 6
Sweet P
otato “Fr
ies”
1 Lb.
Sweet
potatoes,
1 Tbs. Oli
peeled
ve oil
1 tsp. Ca
jun season
ing
(or to taste
)
Salt or Salt
Substitute
to taste
Preheat ove
Spread the n to 375 degrees.
Sprinkle w potatoes on a lightlQuarter the potatoe
ith
s, a
yo
Season wit olive oil and Cajun seiled or vegetable-sp nd cut into ¼ inch st
h
a
sa
so
lt
n
in
to
g
ta
,
mg of sod
and toss rayed baking sheet. rips.
ste, and
pressure shium, which is the he serve hot. (Keep in m to coat.
alth
ind
ould limit th
eir sodium y limit for the entire that 1 tsp. of salt ha
day.
to only 150
s2
Makes 4 se
0
mg per da Those with high blo300
rvings. Pe
y.)
od
r serving:
Calories: 13
0; Fat: 3.4
g; Fiber: 3
.4g
Susan Witz is our staff dietitian at FFC Gold Coast and Old Town. You
can contact her at switz@ffc.com. Go to ffc.com for even more healthy
holiday recipes!
The Holidays | GUILT-FREE, HEALTHY HOLIDAY RECIPES
e
erry Vinaigrett
with Cranb
Winter Greens
lt
¼ tsp. Light sa
pper
Pe
.
tsp
¼
g:
sin
Dres
rry juice cocktail
¼ tsp. Thyme
½ C. Cranbe
ies)
lor
n
ca
er
low
ll
wi
¼ tsp. Tarrago wder
(“Light” juice
Dash Garlic Po
1 Tbs. Olive oil vinegar
rry
er until smooth.
1 Tbs. Raspbe
dients in a blend
m the
dressing ingre
th your choices fro
of salad plates wi
Combine all of the
)
er
mb
nu
ed
sir
(or de
Salad: Arrange 6 its and vegetables:
, sliced very thin
following list of fru
Firm persimmon
f
s
butter or red lea
Tangerine section ced
Romaine and/or
sli
y
inl
th
er,
mb
Cucu
lettuce
sliced
w peppers, cut in
Kiwi fruit, peeled, es, cut in half
Sweet red or yello
ap
gr
s
Red, seedles
thin strips
ed
Carrot, finely grat
gs
in
rv
juice)
or 6 1/3 cup se
less with light
2 cups
will be
Dressing makeslories: 88; Carb: 15 g; (both
Per serving: Ca : 57 mg; Fiber: 3 g.
eens: 10 per C.
Fat: 3g; Sodium lories for salad makings: Grp
ca
cu
e
at
½
60 per
Approxim
per ½ C; Fruit:
Vegetables: 25
Green Beans and Artichoke Casserole
1 Lb. Green beans, fresh or
frozen
Vegetable cooking spray
1
Onion, small, chopped
2
Garlic cloves, crushed
Dash
Dash
1 C.
¼ C.
Black pepper
Cayenne pepper
Italian bread crumbs
Parmesan cheese, grated
14 oz Can artichokes, drained, and chopped
Party Egg Nog
⅓ C.
⅓ C.
2 Tbs.
12 oz.
Liquid egg substitute
Powdered sugar
Vanilla extract
Evaporated skim milk
1½ C. Non-fat milk
at yogurt
½ C. Vanilla Non-f
eg
tm
½ tsp. Nu
d
bubbly. Gradually ad
food processor until rt. Blend at medium
or
er
nd
ble
a
in
ute
milk and yogu
Blend egg substit
rated skim milk,
porated milk, non-fat
sugar, vanilla, 1 C. evainto a large pitcher; add remaining evapo Sprinkle nutmeg
g.
re
vin
xtu
ser
mi
e
ur
for
Po
be
.
ll
ed
we
spe
several hours. Stir
stirring to mix. Chill for
on top
Fat: <1 g; Carb: 13 g;
rving: Calories: 87; : 3 mg.
se
r
Pe
s.
ng
rvi
se
p)
olesterol
Makes 8 (I cu
112 mg; Fiber: 1 g; Ch
Protein: 7 g; Sodium:
s
Spice Cookie
½ C.
Molasses
sugar
¼ C. Brown
Spread
ry
½ C. Butte sp.)
Tb
r
pe
(50 Cal.
wheat flour
1 C. Whole
rpose flour
1 C. All-pu
mon
1 tsp. Cinna
d Cloves
un
ro
⅛ tsp. G
½ tsp. Nutmeg
1½ tsp. Baking
soda
d
own sugar an
boiling; add brheat.
til
un
s
se
as
ol
remove from
epan, heat m
asses
In a small saucuntil sugar has melted and ients together; add to mol g
in
ed
ok
ok
gr
Co
in
co
.
ng
ith
ad
ni
w
re
ai
sp
sheet coated
bowl, mix rem
In a separate by teaspoonful onto bakingutes, until firm.
in
op
m
Dr
.
10
re
9for
mixtu
350 degrees
spray. Bake at
s: 40; Fat: 1 g;
okie: Calorie r: <1 g.
co
r
Pe
s.
ie
n cook
g; Fibe
Makes 4 dozeotein: <1 g; Sodium: 53 m
Carb: 7 g; Pr
Snap off ends of green beans. (If using frozen, drain beans; let stand for 30
min. Sauté onion and garlic in skillet coated with cooking spray. Add remaining
ingredients to onion mixture; gently stir to mix.
Pour into casserole dish; bake at 300 degrees for 30 min.
Makes 8 (1/2 cup) servings. Per serving: Calories: 135; Fat: 3.5 g; carb: 20 g;
Sodium: 262 mg; Fiber: 6 g.
Pumpkin Chiffo
n
Pie
Crust:
¼ C. Grah
am
3 Tbs. Low
¾ C. Ging cracker crumb
fa
er- Snaps, crus
(about 50 calo t buttery spread
ries. per Tbsp
hed
)
Filling:
2
Eggs, separate
1 tsp. Cinnam
d
¾ C. Water
¼ tsp. Nutm on
eg
4 tsp. Unflavo
¼ tsp. Ground
clove
½ C. Light red gelatin
1
C.
brown sugar, fir
Evaporated s
mly skim milk
packed
1 C. Can pu
½ C. Whipp mpkin pie filling
In a 9” pie pan,
ed dessert topp
moistened. Prescombine cracker and cookie
ing
degrees for 10 s mixture into the bottom an crumbs with spread until thor
min.
d sides of the pa
oughly
n. Bake crust at
In a saucepan,
350
min. add ¼ C. ofwhisk together egg yolks an
On a very low he brown sugar and all the sp d water. Sprinkle in gelatin. Le
melts. Remove at, cook mixtures about 3 mices to gelatin mixture; stir th t stand 5
45-60 minutes from heat. Gently stir in milk inutes, stirring constantly, unoroughly.
, stirri
til ge
and
In a separate bo ng occasionally, until it beginspumpkin. Chill the mixture fo latin
r
to thicken.
of brown sugar wl, beat egg whites until they
into pumpkin m until the mixture forms stiff, form stiff peaks. Add remai
shin
ni
ixture, blending
well. Pour into y peaks. Gently fold the eggng ¼ C.
Chill pie in the
crust.
whites
re
fri
ge
ra
tor for four hour
with 1 Tbs. whip
s or overnight un
ped topping.
til
fir
m
.
Ga
Makes 8 servin
rnish each slice
gs
g; sodium: 215 . Per serving: Calories: 21
0; Fat: 5 g; carb
mg; Fiber: 1 g.
: 34 g; protein:
Cholesterol: 55
7
mg.
WINTER 2010/2011 | CONNECTIONS 7
The Holidays | HOLIDAY EATING SURVIVAL GUIDE
Holiday Eating Survival Guide
Here are 8 simple tips to combat holiday weight gain this year
By: Jennifer Ventrelle, Master of Sciences, Registered Dietitian and Certified Personal Trainer (MS RD CPT)
1. Don’t try to lose weight over the holidays
8. Remember the focus of the holidays
• Trying to diet during the holidays is setting yourself up for failure
• Create an achievable goal to maintain weight through the holiday season
•
•
•
2. Move more! Plan to exercise!
• Decreased physical activity is the prime contributor to holiday weight gain
• It’s almost guaranteed you’ll eat more, so you must burn more!
• People who are more active keep weight stable during the holidays
• Walk around mall before doing holiday shopping
3. Mind your beverages
•
•
•
•
Avoid high-calorie drinks such as hot chocolate, flavored teas, and eggnog. (1 cup eggnog = 350 calories and 20 grams of fat!)
Consume alcohol in moderation
Drink a glass of water between each drink
Try a non-alcoholic mixer complete with garnish
4. Never go to a party hungry
•
•
Eat a healthy snack such as yogurt and fruit, apple and peanut butter, or a small bowl of high-
fiber cereal 30 minutes before the party
Fill first plate entirely with vegetables and drink a full glass of water; wait 5-10 minutes and then return only one more time for smaller portions of other foods
5. Don’t be “the host with the most”
•
•
If hosting the party, set up a “carry out station” for people to take leftovers
Walk around with food trays, offering seconds or for them to take some home
6. Contribute to the party; bring a healthy dish
• Fresh fruit platter with low-fat yogurt
• Veggie platter with low-fat dip or hummus
• Baked chips with salsa or guacamole
7. Make your holiday recipes healthier
• Use 2 large egg whites for each egg recipe calls for
• Use 50 percent applesauce to reduce fat in recipes
• Use 50 percent whole wheat flour to replace white flour in baked goods
• Add ¼ cup flaxseed to baked goods
• To enhance flavor, double the vanilla extract, cinnamon, or nutmeg in recipes
• Cut desserts into smaller pieces and aim to consume fewer pieces
WINTER 2010/2011 | CONNECTIONS 8
Thanksgiving kicks off six weeks of parties, eating, and drinking; focus on spending time with family and friends instead of food and drinks
The actual holidays are really only three to eight individual days. Eating unhealthily for these individual days won’t cause much damage … extending it for six weeks will
Socialize away from the food table; find creative activities or ways to get your family and friends to play a game or be active instead of eating
Nutrition Tips:
1. If you know you will be enjoying a big
holiday meal, it’s smart to eat a light
lunch. Salads are the perfect choice.
2. Make turkey healthier by topping it with
fruit chutney instead of gravy.
3. Get creative with your leftovers. Using Egg
Beaters or egg whites for whole eggs is a
great way to reduce fat, cholesterol and
calories without sacrificing any protein.
Jennifer Ventrelle is
the dietitian for FFC
Union Station, South
Loop and Lincoln Park.
You can contact her at
jventrelle@ffc.com.
Fitness Formula Clubs
Foundation is proud to support
the following organizations
with financial and equipment
donations.
• Toys for Tots
• Starlight Fo
undation
• Boys and G
irls Club of C
hicago
• Walter Payto
n College Pre
p High Schoo
• City of Chic
l
ago Fire Dep
a
• Chicago Mu
rtment
scular Dystro
phy Ass
conjunction w
ith Augie’s Q ociation, in
uest
• Avon Walk fo
r
Breast Cance
• Iglesia Com
r
unitaria Cristi
a
n
República Do a - Santo Domingo,
minicana
• The Bridge
Teen Center
- Orland Park
, IL
• Chicago Ca
nine Assistan
ts
• PAWS
• Lakeview P
antry
• Aids Found
ation of Chic
ago
Access | CLOSE TO HOME, CLOSE TO WORK
What’s Your Color in 2011?
In January 2010, FFC introduced its expanded family
of membership levels - Premier, Orange, Green and Red.
Check out the chart below to see what’s included with
each. Your membership means more now than ever access to more locations, more programming, more value!
Club Access
• Access to all Red, Green and
Orange locations
Club Access
Access to all Red and Green
locations, plus Orange locations:
• Gold Coast
• Union Station
Club Access
Access to all 5 Red locations, plus
Green locations:
• Halsted Street
• East Lakeview
Red
Great value with convenient locations.
Includes free towels and daily changing
lockers, wide selection of machines,
equipment and studios, plus indoor and
outdoor swimming pools.
WINTER 2010/2011 | CONNECTIONS 10
Club Access
Access to all 5 Red locations:
• Oak Park*
• Old Town
• Lincoln Park
• South Loop
• West Loop**
In-Club Benefits
Access to all Red, Green, Orange
benefits, plus:
• FREE yearly personal locker
• FREE personal training session per
quarter
• Two FREE guest passes per month
• 15% discount from list member pricing
for ALL spa services and products
• 15% discount on ALL sports shop
purchases
In-Club Benefits
Access to all Red and Green club
benefits, plus:
• Additional access to 100+ FREE
group exercise classes - that’s 450/
week total
• One FREE specialty master class a month
• Exclusive access to FFC Gold
Coast rooftop events
• Basketball courts
• Indoor running track
In-Club Benefits
Access to all Red club benefits plus:
• Additional access to 100+ FREE group
exercise classes - that’s 350/week total
• Additional access to two 24-hour
locations (M-Th) with free parking
• Lakeview neighborhood convenience
In-Club Benefits
• FREE: towels
• FREE: 2-hour parking
• FREE: daily changing locker
• FREE: rock climbing walls
• FREE: racquetball
• FREE: Indoor and outdoor pool
• Access to over 250 FREE group
exercise classes/week
* Oak Park access requires an additional fee.
** New FFC location under construction. Available to home club members. All others, upon completion of current renovation and expansion.
Access | CLOSE TO HOME, CLOSE TO WORK
All of our Club locations are in prime areas, near public
transportation where you live and work. Now that you
know which locations you have access to, you have to
know how to get to them! See the list below to see which
public transportation lines get you to the FFC location
you want to check out next!
ORANGE
RED
Gold Coast
Lincoln Park
1030 N Clark St
312.944.1030
Train: red line
Bus: #22 or #70
Parking: Discounted,
$2 for 2 hours
939 W North Ave
312.337.1244
Train: red line
Bus: #9, #72
Parking: Free for 2 hours
Union Station
1235 N Lasalle
312.640.1235
Train: red line
Bus: #156
Parking: Street meters
Open 24 hours
444 W Jackson Ave
312.627.0444
Train: Metra service
or red line
Bus: #1, #7, #122, #123, #124, #151,
#156, X28
Parking: Free for 2 hours
GREEN
East Lakeview
3657 N Pine Grove
773.477.3664
Train: red, brown and purple lines
Bus: #8, #36, #135, #145, #146, #151,
#152
Parking: Free for 2 hours
Halsted & Belmont
3228 N Halsted
773.755.3232
Train: red, brown, and purple lines
Bus: #8, #151, #156
Parking: Free for 2 hours
Old Town
Oak Park
1114 Lake Street
708.383.1114
Train: Metra service or green line
Bus: #20, #90, Pace service
Parking: Free for 2 hours
Open 24 hours
South Loop
1151 S State
312.360.1151
Train: red, green and orange lines
Bus:#12, #18, #29, #62, #129, #146, #192
Parking: Free for 2 hours
Open 24 hours
West Loop at Presidential
Towers
555 W Madison
312.902.2040
Train: Metra service from Ogilvie
Bus: #14, #19, #20, #56, #125, #129,
#132, #192
Member Benefits
• IHRSA Passport Program gives you access to over 6,000 clubs worldwide,
while traveling. Visit http://ffc.com/member-advantage for details.
• FFC beneFITs Program offers you discounts at countless businesses across
Chicagoland. Visit http://ffc.com/member-advantage for details.
WINTER 2010/2011 | CONNECTIONS 11
FFC West Loop | COMING SUMMER 2011
Lower Level
It’s not a gym. It’s a FITNESS FORMULA CLUB.
1. 52,000 square foot facility for
fitness, wellness, recreation and
family fun!
• Convenient location adjacent to Ogilvie Northwestern Metra Center
• Friendly, professional staff
• FREE two-hour parking in adjacent garage
• Wood, stone and marble decor
2. Day Spa & Tanning
• Soothing environment for the mind, body and spirit
• Massage therapy
• Skin care and waxing
• Ortanic sunless & UV-free system
3. Luxurious Locker Rooms
• FREE towel service
• FREE lockers
• Wood lockers and granite counter tops
• Big screen plasma TV
• Steam rooms
• Family locker room
4. Kid-friendly Child Center
• Safe and secure
• Supervised by childcare professionals
• eMac® learning and play center
• Monitor your child from the LCD viewing screens from our fitness floor cardio equipment
WINTER 2010/2011 | CONNECTIONS 12
5. A staff of Personal Trainers and
Nutrition Coaching
• Free equipment orientations
• Free personal fitness and nutrition assessments
• Customized fitness program with goal setting and follow up assessments
6. State-of-the-art Cardio and
Strength Training Center
• Over 250 pieces of the latest cardio and strength training equipment
• Individualized HDTV viewing screens on cardio equipment
• 12 tons of free weights
• Complimentary fitness coaches
7. Yoga and Spinning Studios
• Indoor cycling in the FFC exclusive road course Spin Theatre Studio
• Yoga programs with emphasis on the body/mind connection ranging from beginner classes to Ashtanga, Hatha, Vinyasa and Hot Yoga
8. Group Exercise Fitness Studios
• World class fitness studios with superior sound system and shock absorbing floor
• Industry-leading instructors
• Innovative fitness classes including Pilates, kickboxing, step, core muscle, cardio dance and FFC signature FitFLEX, FitKICK, FitSPORT, and FitSTRETCH
9. Pilates Training Center
• Expert one-on-one or group instruction using state-of-the-art Pilates equipment taught by certified Pilates trainers
• Group mat classes
10. Advanced Training Areas
• Functional training
• Core training
• TRX Suspension training
• Kickboxing and bootcamps
11. Indoor Aquatics Center
• 75 foot junior Olympic 6-lane lap pool
• Family swimming lessons and Master Swim program
• Whirlpool
• Attached sundeck
12. Outdoor Pool
• Expansive lounge sundeck
• Beverage bar service
• Outdoor training area
• Fire pit
13. Cafe by
• High-protein blended drinks
• Signature Bowls, Wraps, Salads, and Protein Bar-ritos
• Grab’n’go healthy snacks and beverages
• Wireless internet and flatscreen TVs
14. Sports Shop
• Designer and brand name fitness apparel
• Fitness accessories
ACROSS THE STREET FROM OGILVIE-NORTHWESTERN METRA CENTER
Upper Level East
Upper Level West
WINTER 2010/2011 | CONNECTIONS 13
Updates | FFC LINCOLN PARK
FFC Lincoln Park
Home Stretch Renovation
Wow! What a difference a year makes. Since our
acquisition of the former Crunch facility last
Thanksgiving, we’ve added: all new equipment, new
flooring, renovated studios and all-new locker rooms - the
list goes on and on, and includes the implementation of
two-hour FREE member parking. We’re almost done! The
last phase includes:
4 A total pool renovation
4 Adding Ortanic airbrush tanning services
4 Expanding Group Exercise Studio 1
4 New Pilates Studio
4 New Performance Training Center with challenging CompuTrainer that simulates bike courses
4 All-new Kids Club - complete with eMac computers, arts & crafts and lots of kid-friendly activities
4 All-new Spa with massage and aesthetician services
4 Community Room for social events and kids birthday parties
Thank you for your patience and the many new member
referrals during our first year. We are thrilled to have
added Lincoln Park to the FFC family.
New locker room at FFC Lincoln Park
Have You Tried TRX Yet? Try it Now!
What is TRX?
Born in the U.S. Navy SEALs and developed by Fitness
Anywhere®, Suspension Training® is a revolutionary
method of leveraged bodyweight exercise.
Benefits:
Core conditioning that builds:
• Power
• Strength
• Flexibility
• Balance
• Mobility
• Prevent injuries
For more information or to sign up, contact
Scott Lewandowski at sl@ffc.com.
New Additions | EATFIT Cafe at FFC South Loop!
OPENS at
South Loop!
Sara Shepard has brought her healthy eatery, Eat Fit, to
FFC South Loop. Born out of concerns and observations
of societal eating habits, Eat Fit began as a combination
personal training/personal fitness chef business. Sara
soon expanded into retail, with a test concept kiosk at
the Shops at North Bridge adjacent to Nordstrom in
downtown Chicago. Now, Sara has opened in the cafe
space at FFC South Loop!
Eat Fit is serving breakfast, lunch, dinner, smoothies and
grab-n-go meals. All menu items are low-calorie, proteinrich, high-fiber and low-fat. Eat Fit also offers vegetarian,
vegan and gluten-free options.
Eat Fit is now offering grab-n-go meals at our Lincoln
Park, Halsted Street, and East Lakeview locations, the
perfect alternative to stopping for fast food upon leaving
the Club.
And, Eat Fit is now available for online ordering and
delivery service through GrubHub.com.
Nite White
Bleaching
Program
($400 value)
when you receive a check up, cleaning
& full set of x-rays at full price
New patients only. These offers cannot be
combined. not valid with other offers. Must
present this offer. Expires January 15, 2011.
recognized the quality and the broad footprint that it
has throughout the Chicagoland area. I am excited to
help members further improve their health and even
their lives by not only providing a healthy meal that they
do not have to plan, shop for or think about, but also
educating them on how to eat healthy.”
Welcome Sara - we’re glad you’re here, and we love your
food!
Sara says, “I am really excited about the partnership
with Fitness Formula. As a member for many years, I
FREE
The new Eat Fit Cafe at street level in FFC South Loop.
$
69
Complete Oral Exam
includes 4 bite wing x-rays & cleaning
Invisalign
Full Case
$
3700*
Express Case
$
2800
*14 Aligners Or less Includes Retainers
And Bleach
New patients only. These offers cannot be
combined. Not valid with other offers or with
insurance plans. Must present this offer.
Expires Expires January 15, 2011.
Restrictions apply. Call for details. Not valid with
other offers. Must present this offer.
The Holidays | KEEPING FITNESS ON TRACK
Tips to Stay on Track During the Party Season
By: Josh Zaffino, FFC Halsted Street Fitness Director
Any fitness professional will tell you sticking to a routine
and moderation are the two key components for a fit and
healthy holiday season.
Tip One: Make a goal - when you know where you want to
end up, getting there is always easier. “I want to maintain
my weight,” or “I want to continue workouts through the
season.”
Tip Two: Create a calendar and stick to it. To help
stay on track I suggest adding your workouts to your
work and social calendar. ActivTrax can help you stay
organized, too; it will help you follow a program and
creates a custom plan to help you meet your goals.
Your calendar should look like this: Monday: ActivTrax,
Tuesday: Fit Core, Wednesday: Rest, Thursday: ActivTrax,
Friday: Cardio, Saturday: Spinning, Saturday Night:
Holiday Party and Sunday: Rest.
Tip Four: Alcohol. A trick when consuming alcohol is to
follow each drink with a water. This will help prevent
excess drinking and curb late night eating. Mix your own
drinks when possible. This allows you to be in control of
your alcohol consumption and drink at your own pace.
Tip Five: FFC’s ActivTrax Nutrition Program. This
program is designed to help you track your food, create a
grocery list and provide meal plans. It works well with
the ActivTrax workouts to track of the calories your burn
during your workouts. You can schedule a consultation at
your club to get more information about the service.
Tip Three: Moderation. The key to staying on track
is setting a plan for yourself when you are around
temptations. Consider desserts as a reward. For example
if you complete 4 of the 5 workouts, you can eat a slice of
pie that week. Remember the same rules will apply for
the following workout week and the next party.
Is there something
you’d like to see
demonstrated?
We’d like
to hear
from you!
Email suggestions to awagner@ffc.com,
or post on our Facebook page at
facebook.com/fitnessformulaclubs or
via
Twitter| CONNECTIONS
at twitter.com/fitness_formula.
FALL/WINTER
12
Available at:
• Ch. 19 in the Clubs
• YouTube
• ffc.com
Programming includes:
• Strength demos
• Stretching tips
• Pilates instruction
• More to come!
The Holidays | KEEPING FITNESS ON TRACK
Working out on
vacation? You can do it!
By: Martin Kimpston, FFC Union Station Fitness Director and
East Lakeview Personal Trainer, Tony Jarina
PASSPORT
As a member of FFC, you have
access to the IHRSA Passport Club.
What does this mean? The IHRSA
Passport Program gives members
of participating clubs access to a
worldwide network of health clubs
when traveling. Here’s how it works:
1. Visit our website to print your IHRSA Passport Guest Pass:
With winter here, many people are preparing for some sort of
vacation. Whether you are headed somewhere tropical, or off to visit
family, getaways interrupt our normal exercise routine. Here are tips
for staying active while away from the friendly confines of your FFC
location.
#1. Keep it simple. The more complicated and equipment-focused you
try to make your vacation workout, the less likely you will complete
it. Push-ups, squats, and sit-ups are all easy to perform and target
the entire body. Complete all three exercises in sequence with little to
no rest to complete a circuit. This is an easy and fast way to work the
muscles and increase your heart rate.
#2. Take advantage of your new vacation environment. If in a beach
locale, try walking or jogging along the beach or tread water in
the pool for an extended period of time. If your travels take you to
a snowy climate, consider cross country skiing, snow shoeing, ice
skating or just shoveling snow. These will challenge you in different
ways while still keeping you active.
#3. Consider the benefits of your FFC membership. You receive a 50%
guest fee discount to any of the thousands of clubs on the IHRSA
Passport Program. (See sidebar)
So when you head out of town, be sure to remember the key points
discussed here in order to stay active away from home!
GO TO:
ffc.com
CLICK ON:
Member Advantage
2.View the list of participating clubs at healthclubs.com/
passport.
3. Call Ahead. Once you’ve found a club that you’d like to visit, call ahead to verify any guest fees that may apply and confirm that you will be able to use the club.
4. Present your Guest Pass, pay any fees that are due and you’re all set.
Coach’s Corner | OUTDOOR EXERCISE
Tips for Training in Cold Weather
By Scott Lewandowski, FFC Regional Director of Fitness
The winter months should not trap you entirely indoors.
Below is a list of guidelines to ensure your outdoor
activities are safe and enjoyable.
• Consult with your physician on exercising in the cold.
• Seek a workout buddy for winter activities or alert others of where you are going and when you are expected to return. Carry a cell phone if possible to seek assistance if you run into early signs of frostbite or hypothermia.
• Layer your clothing in cold weather. Layers allow for
one to remove and return clothing as weather
conditions change during an activity.
- The inner layer of clothing should contain a polyester blend to help keep your skin dry by wicking moisture away from the body.
- The next layer should provide warmth. A sweatshirt or fleece is a good option. Choose this layer wisely. Dress as if the weather is 20 degrees warmer to avoid overheating.
- The outer layer protects the body from wind, rain, or snow. A breathable nylon jacket will keep wind and water from reaching the inner layers of clothing and still allow moisture to pass to the outside. • Cover your head and hands, where most of your body heat is lost.
-Wear a hat, gloves, or mittens to maintain heat when needed. Mittens work better when the temperatures are colder because your fingers can share their warmth.
-Facemask or goggles may be needed in extreme conditions to protect the face.
• Beware of the Sun.
-Sunburn can occur in the winter months especially on your face including your lips. Wear sunscreen and protect your lips with lip balm with sunscreen.
-Protect your eyes from sun and ice glare with sunglasses.
• Drink plenty of fluids.
• Stay inside if the following conditions are present.
-Temperature is below 20 degrees.
-Visibility poor.
-Ground slippery or icy.
• Afterwards, remove your wet clothing quickly and finish back at the Club for a hot shower, or a visit to the hot tub or steam room.
Triathlon | INDOOR TRIATHLON TRAINING PROGRAM
12th Annual Indoor Triathlon
Series - Training Program
FFC’s Indoor Triathlon Training Program provides a
friendly environment and a structured training plan to
help you achieve your indoor triathlon goals – whether
it is simply finishing or realizing a new personal record.
Your triathlon experience will be greatly enhanced by
taking part in this new and exciting program with its
ability to motivate and effectively guide your training
while understanding the need to balance work, family,
and other obligations.
Training begins:
Gold Coast event: January 3
Union Station event: January 4
East Lakeview event: January 17
Lincoln Park event: January 31
Check out the Activities Guide at ffc.com for more details,
or to register.
TriMonster is a trademark of Fitness Formula, LTD.
2011 Race Series:
January 22: FFC Oak Park
New to Triathlon? Experience the world’s fastest growing sport without intimidation!
Experienced Triathlete? Stay in shape this winter while preparing
for the 2011 tri season.
Online registration: ffc.com/triathlon
For more information, contact Scott at
triathlon@ffc.com or 312.627.0444 x279.
1114 Lake Street, Oak Park
February 5: FFC Gold Coast
1030 N. Clark Street, Chicago
February 19: FFC Union Station
444 W. Jackson, Chicago
March 5: FFC East Lakeview
3657 N. Pine Grove, Chicago, IL
March 19: FFC Lincoln Park
939 W. North Ave., Chicago, IL
ffc.com
FALL/WINTER | CONNECTIONS 15
Kid’s Club | CHILDREN’S PROGRAMMING
FFC - Keeping Kids Moving This Winter
Available at
Oak Park
Birthdays at FITNESS
FORMULA CLUBS
The coolest parties anywhere!
Your incredible party
is supervised by our
professional and fun staff.
Activities include pool
time, gym games and rock
climbing. We even supply the
delicious hot pizza and icecold drinks.
FFC Kids Clubs are available at:
Halsted Street
East Lakeview
Gold Coast
South Loop
Oak Park
Lincoln Park
West Loop
Get a $25 Bonus Card for
every $100 worth of
Gift Cards you purchase*.
Now through December 31.
*Restrictions apply.
Parents Night Out
Available at Oak Park, South Loop
and coming soon to Lincoln Park. On
the last Friday of every month, it’s
Parents Night Out. FFC takes care of
the kids from 6:00pm – 9:00pm.
Kids’ Martial Arts
and Taekwondo
Available at Old Town and Oak Park.
Check out the Activities Guide at
ffc.com for dates and times.
Lincoln Park is expanding the
Kid’s Club - it will be over 2000
square feet of fun when complete!
New Technology | ACTIVTRAX AND POLAR
= Strength + Nutrition + Cardio Tracking
Since 2004, ActivTrax has provided strength guidance to
thousands of FFC members. We’ve now added 2 enhancements
to ActivTrax to take the guesswork out of tracking your
RESULTS.
NEW! Nutrition Component
ActivTrax now combines nutrition and weight loss into one
system! Have access to daily and weekly reports tracking your
progress, as well as the “My Nutrition” tool which offers daily
menus and generates weekly grocery lists. Input your workout
information and daily eating habits, and this program will
automatically calculate what you should eat in a day to gain,
maintain or lose weight! Go to ffc.com/activtrax to learn more
and register.
NEW! Polar Heart Rate Monitor Integration
Now, FFC and ActivTrax have partnered with Polar to add a
precise cardio component to ActivTrax tracking. Just place
your Polar watch on the special pad to have your cardio
workout logged into your ActivTrax account. Talk to a fitness
professional at your Club about other ways a Polar Heart Rate
monitor can help you achieve RESULTS.
Take the guesswork out of tracking with ActivTrax!
Now available at all
FFC locations.
BOOTCAMPS:
NEW FOR 2011
Achieve RESULTS.
BEGINNER: Get ACTIVE.
PUSH yourself. Learn the
BASICS.
INTERMEDIATE: Increase
the
FREQUENCY. Become
FASTER. Add INTENSITY.
ADVANCED:
Master KETTLEBELL.
Survive TRX.
Strengthen your
EXPERTISE.
Register
online at
ffc.com.
WINTER 2010/2011 | CONNECTIONS 22
Mind/Body | YOGA & PILATES
In 2011, Expand Your MIND, Improve Your BODY.
Yoga
Yoga is an ancient form of physical, mental and spiritual practice
dating back to 500 BC. Yoga is referred to as a tree, with each branch
teaching a specific approach to life. FFC offers the following types of
Yoga:
Ashtanga Yoga: “Power Yoga” is a physically challenging yoga that
builds strength, flexibility and stamina. Intermediate and advanced
class.
Hatha Yoga: Learn simple breathing exercises, basic yoga poses, light
meditation and relaxation techniques. Class appropriate for all levels.
Hot Yoga – COMING SOON at West Loop and Lincoln Park: Practice
in a studio heated to 94 or 104 degrees. Some yoga experience is
recommended.
Vinyasa Yoga: Yoga practice using the postures in a flowing manor,
connecting each posture with a breath. Class is appropriate for all
levels.
Core Yoga, Intermediate Yoga, Power Yoga, Restorative Yoga, Rock and
Roll Yoga, Yoga Basics and Yogalates are also offered. Check your
group exercise schedules for days and times.
Pilates
Pilates is a total body conditioning workout that emphasizes correct
alignment and posture as well as flexibility and torso strengthening
exercises.
Specialty Mat Classes: Want to take your Pilates Matwork to the
next level? Customized options include Intermediate or Advanced
Mat, Mat with Small Props, Mat for Men or Mat for Pregnancy.
Pilates Training PLUS: One Pilates Mat Class, One Group Reformer
Class, and One Cardiovascular Workout per week for 8 weeks.
Group Apparatus Classes: These classes emphasize strength and
flexibility, using fluid overall muscle movements to correct and avoid
muscular imbalances. In Group Apparatus, you still get one-one-one
attention, in a group setting.
Monthly Workshops: Complimentary workshops like Pilates for Golf
and Pilates for Pregnancy open the door to Pilates and what it can
do in your everyday life.
Partner and Private sessions are also available.
Check out the Activities Guide at ffc.com to learn more.
WINTER 2010/2011 | CONNECTIONS 23
Giving Back | CARING FOR THE COMMUNITY
FFC Partners with
Bin Donated
You may have noticed a big blue barrel at FFC Gold
Coast collecting coats for various charities throughout
the month of October. The organization, Bin Donated,
(www.bindonated.org), is one of a kind, collecting
different, specific items for several Chicagoland
charities every month, ranging from clothes to pet food.
The man behind the barrels is Jud Kinnucan, whose 55gallon blue barrels are making waves throughout the
city collecting items for the disadvantaged in shelters,
halfway houses, public schools and federations.
FFC Raises $15,000 for
Augie’s Quest
In FFC’s third year
participating in Augie’s
Quest; we raised $15,000
during the month of June!
All money raised goes
towards the funding and
research of ALS, otherwise
known as Lou Gehrig’s Disease. Augie’s Quest is named
after Augie Nieto, the founder of LifeFitness®, and a friend
of thousands in the fitness industry nationwide, including
FFC. Diagnosed with ALS in 2005, Nieto founded Augie’s
Quest solely to raise funds for this nerve degenerating
disease.
As a result of fundraising efforts FFC was asked by the
MDA to participate in their 45th annual Jerry Lewis
Telethon on Labor Day, Monday, September 6, where
Regional Fitness Director Scott Lewandowski (pictured
here) presented our check to the MDA, which was televised
by WGN Channel 9.
With the help of our members and staff, we have raised
and donated over $80,000 since 2008! Stay tuned for more
Augie’s Quest fundraising in 2011.
Founder of Bin Donated Jud Kinnucan completes the 2010 Rock & Roll Half
Marathon dressed appropriately in one of his bins!
2010 Holiday Toy Drive
Throughout the month
of December, FFC is
partnering with The Starlight
Foundation and Bin Donated
to participate in a toy
drive, in which FFC will
collect toys for children of all ages that are ill and in
several Chicagoland hospitals. This is FFC’s second
year participating in the toy drive with The Starlight
Foundation, a non-profit organization that brings
together experts from pediatric health care, technology
and entertainment to create programs that educate,
entertain and inspire seriously ill children. We will be
collecting new toys in their original casing in the 55
gallon Bin Donated blue bins, located in Club’s lobbies.
Please donate new toys in their original casing. To learn
more about The Starlight Foundation please visit their
website at www.starlight-midwest.org.
WINTER 2010/2011 | CONNECTIONS 25
News | AROUND THE CLUBS
Congratulations Team Trekkers!!
The FFC Overall Team Champion:
Moondust from East Lakeview with 14,437 miles. The team was led by Ewelina Salaber.
FFC Overall Individual Champion:
Alan Robinson - Sales Team from South Loop with
9,170 miles.
FFC South Loop
Team - Sales Team - 12,626 miles
Individual - Alan Robinson - 9,170 miles
FFC Union Station
Team - Bella Bodybuilders - 6,405 miles
Individual - Chris Horeth - 3,453 miles
Club Champions
FFC West Loop
Team - Rockstars - 1,836 miles
Individual - Jennifer Ericksen - 919 miles
FFC East Lakeview Team - Moondust - 14,437 miles
Individual - Joy Miles - 6,908 miles
FFC Halsted Street
Team - Hammertime - 12,782 miles (pictured below)
Individual - Caitlin Akey - 4,333 miles
FFC Gold Coast
Team - Team Cut Throat - 10,922 miles
Individual - Melissa Bowen - 4,695 miles
FFC Lincoln Park Team - Mike’s Madhouse - 2,695 miles
Individual - Karen Rosenberg - 1,236 miles
FFC Oak Park
Team - The Outsiders - 5,886 miles
Individual - Yvette Clay - 3,053 miles
FFC Old Town Team - Do Work - 744 miles
Individual - Mark Hackman - 176 miles
News | SUMMER EVENTS
If you enjoyed the popular Chicago street festivals this
past summer, you likely saw familiar FFC faces. FFC
participated in over 10 street festivals, from The Taste
of Randolph to The City Chase, where FFC Lincoln Park
Fitness Director, Mike Leve, (pictured here), warmed up
nearly 2,000 people prior to beginning a race! Personal
Trainers and Membership Services were also on hand
to answer any club or fitness related questions. If you
visited our booths, thanks for showing your support-and
see you next summer around town!
Fitness Director, Mike Leve, warming up
the City Chase participants
FFC Marathon Support Crew
WINTER 2010/2011 | CONNECTIONS 26
The FFC booth at Bike the Drive
News | AROUND THE CLUBS
FFC Celebrates its 26th Anniversary
FFC Celebrated its 26th Anniversary September 28 - 30
at all the Clubs with a 3 day open house full of festivities
and fun. Pictured above is Union Station’s Regional
General Manager, Kelly Malohn, Fitness Director, Martin
Kimspton and Customer Service Manager Kelsy McKee
during the Pilates for Newcomers event on September
29. A highlight of the 3 day event was the launch of the
inaugural Pilates 30 session challenge, where dozens of
members pledged to complete 30 sessions in a 10 week
period. We look forward to posting their results in the
next CONNECTIONS!
FFC Gold Coast
16 Year Anniversary Party
FFC’s Gold Coast’s 16th anniversary party was the club’s
best one yet with hundreds attending! The club also
raised just over $11,000 for the Canine Assistants charity
through a silent auction, beverage sales and donations.
Food, music, and festivities were enjoyed by all. Thank
you to all of our members who came to celebrate such a
wonderful night with us! FFC Old Town Climbing Wall Manager Tom Petriatis takes
teachings outdoors
At THELEDGE, the FFC Old Town Climbing Wall,
Tom’s philosophy is to present indoor climbing
to both members and non-members as a realistic
preparation to the sport of climbing as it exists
outdoors.
This summer, climbers from THELEDGE frequently
made weekend visits to Wisconsin’s scenic Devil’s
Lake State Park. A few hours drive from Chicago
with countless climbs, this outdoor spot is
popular among Chicago climbers. These
outdoor weekends consisted of casual
gatherings where several ropes were set
up for climbers to use. Well-developed
courses gave them an opportunity to learn
top rope anchor setting, rapelling and the
distinction of climbing outdoors on ropes
under the close supervision of experienced,
professional climbing guides.
For more information on THELEDGE or
our Oak Park Climbing Wall, go to ffc.com.
WINTER 2010/2011 | CONNECTIONS 27
Holidays | MEMBERS’ FAVORITE MEMORIES
Drew Knecht
Brian Thompson
Club: FFC Halsted Street
Member Since: 2002
Club: FFC Gold Coast
Member since: 1998
Favorite holiday memory:
Thanksgiving!
What I enjoy most about
the holiday season is the
way the neighborhood
comes to life. Owning
a chiropractic clinic on
Halsted Street, you always
know when it’s the holidays
by the decorations on the
streets, storefronts and all
the great parties you get
to attend with your closest
friends.
For many years my
family would travel to
South Bend, Indiana to
bring together both my
uncle’s and my family. I
have great memories of a
wonderful meal, followed by conversation (and of course
a little arguing). We also made it a tradition to go snowmobiling every year.
Tiffany Chin
Heather Gilbert
Club: FFC South Loop
Member Since: 2010
Favorite holiday memory:
Christmas
My favorite holiday
memory happens once a
year. My friends and I
get together (no kids or
spouses allowed) for Girls
Christmas. It’s one special
night where we make
delicious food, catch up on each other’s lives and have
our annual present exchange. Calling it Girls Christmas
has become kind of a joke, because sometimes it’s
February before we can all get together, but we do it once
a year, regardless. That’s what the holidays mean to me:
tradition and togetherness!
Club: FFC South Loop
Member Since: 2010
Favorite Holiday Memory:
Thanksgiving and
Christmas, 2009
My most memorable
holiday is Christmas 2009,
when two adorable puppies
joined the celebration! My
family and I welcomed
our dogs Coco Love and Jack into our family around
Thanksgiving. Celebrating Christmas with two fluffy and
cuddly puppies definitely was the icing on my cake. The
warmth and joy reconnected my family and provided a
sense of joy and a new sense of confidence and strength.
Almost a year later, my sisters and I lost over 150 lbs
combined! Thank you, Coco and Jack, for bringing such
joy into the family.
Spa News | MASSAGE
Part of Your Holiday Survival Kit
By Yvonne Zipter,
FFC Union Station
Massage Therapist
It has become a cliché to say that the holidays are
stressful. But gift shopping, party planning, social
gatherings, travel, and mega doses of family give insight
into how this cliché originated. If just the thought of
all the rigmarole surrounding holidays is making your
head throb a little, you might want to start booking some
massages now.
Getting a massage not only gives you an hour or more
of soothing touch and music that helps the rest of the
world melt away, it also literally reduces your stress.
Studies with topics as wide ranging as depression, pain
syndrome, auto-immune conditions, the reduction of
Holidays | STAFF FAVORITE MEMORIES
Chris Irwin
Club: FFC South Loop
Position: Manager on Duty
Employed Since: 2010
Favorite holiday memory:
I was 10 or 11 years old and it was
about two weeks before Christmas. My
brothers and I stumbled upon our big
Christmas present, a Nintendo 64! We begged our father
to open it early and when he said no, we started to. He
then told us that he was going to take it back to the store
and we would not get it for Christmas because we were
acting spoiled. We felt like the Grinch stole Christmas.
Christmas morning there were presents under the tree,
but none of them were the Nintendo 64. All the presents
were family board games. We were disappointed, but
then we all started playing the games as a family. During
the middle of a spirited Monopoly game, my dad left
the room and came back with a wrapped box. It was the
Nintendo that we wanted! We learned that year what
Christmas was all about - family. The Grinch can never
take that from you.
Erik Marthaler
Club: FFC Gold Coast
Position: Personal
Trainer
Employed Since: 2002
Favorite holiday
memory:
I would have to say
I’m looking forward to
this year as my favorite holiday memory. It will be extra
special because my brother, who is in the Air Force, will
be home with his new wife and baby for the first time in
4 years. He’s currently stationed in Korea and has also
traveled to Iraq.
stress on the job, the stress of aging, and pregnancy
stress have all shown that cortisol—a.k.a. the stress
hormone—decreases by 31 percent on average following
a massage. Studies have also shown that diastolic blood
pressure and the incidence of migraine headaches
are both reduced following massage. So if you’ve ever
quipped that the holidays are a headache or spending so
much time with your extended family makes your blood
pressure rise, a massage might be exactly what you need!
Participants in a variety of research about the effects
of massage have also reported a reduction in anxiety.
Therefore if, say, flying on a plane or sitting down with
your family at a large table stocked with sharp utensils
makes you anxious, massage could again be the perfect
antidote.
Cynthia
Armstrong
Club: FFC Lincoln Park
Position: Customer Service
Employed Since: 1999
Favorite holiday memory:
Throughout the year
many holidays pass us
by, but the holiday that
brings me the most joy
is Thanksgiving. It is a
holiday where happiness is brought through the spirits
of others instead of gifts or materialistic things. It is a
time to be thankful for all the pleasures in life and all
the difficult challenges you have overcome due to the
goodness of GOD’S will.
Josh Zaffino
Club: FFC Halsted Street
Position: Fitness Director
Employed Since: 2002
Favorite holiday memory:
What I enjoy most about
the holiday season is
shopping on Michigan
Avenue - never for myself,
of course, but for others. The holiday spirit lives
strong there from the
lights, snow flakes and of course the holiday sales. It is
a great time to reflect on others that have impacted your
life and doing something meaningful to show you care for
them.
Massage also has another major benefit: it makes a great
gift. Massage gift certificates are easy to buy, easy to
wrap, and thoughtful. There are few better ways than
buying a massage to let someone know how much you
care about their health, well-being, and happiness. And
you needn’t limit yourself only to other FFC members, as
FFC gift cards are good for members and nonmembers
alike.
So when you start assembling your holiday survival kit
you’ll want to be sure to include massage. It’s one sure
way to provide at least two means of stress relief - for
yourself, or for someone else!
WINTER 2010/2011 | CONNECTIONS 29
FFC Mind | Body
As we gear-up for the changing of seasons, here are seven
psychological and physical reasons to make exercise your
top priority:
1.Exercise relieves stress and reduces anxiety. Physical
activity is the best medicine for blowing off steam and
taking our minds off our worries and problems. Aerobic
exercise is the best remedy for improving our mood and
overall well-being.
2.Exercise helps alleviate
depression. A regular routine
of aerobic or anaerobic
exercise effectively works
to change brain chemistry.
Endorphins are stimulated
by exercise and are believed
to give relief from pain-a
phenomenon which is
commonly known as a “natural
high.” While exercising won’t
solve the family dramas or
chase the gray clouds away,
it’s the most effective tool
for dealing with the negative
feelings that creep into our
heads to make our days seem
gloomier and our problems
much larger.
5.Exercise enhances your self-esteem. When your body
feels strong, it strengthens your self-confidence and
improves your body-image. Staying physically fit is “selfcare.” When we make time to care for our bodies, we feel
better about ourselves, (which leads to number 6).
6.Exercise can improve physical intimacy. When we feel
good about taking care of our bodies, we’re more open
to enjoying the pleasures
of physical intimacy. The
more “relaxed” we feel, the
more we’re able to enjoy
the present moment.
Light Up Your Life With
Exercise!
3.Exercise moderates anger. A
new study from the American
College of Sports Medicine
shows that exercise “can have
a robust prophylactic effect”
against the build-up of anger.
Participants of the study had
difficulty controlling their
emotions when they didn’t
exercise. But, after exercising,
they were able to handle their
moods with “more aplomb.”
(Frustration and irritation are
in the same family as anger).
By Michelle DeCola, LCPC
Feeling the affects of winter? Try working out!
4.Exercise boosts your energy
and fights fatigue. Do you think
you’re “too tired” to exercise?
Well, skipping your workout will only contribute to the
problem. Physical activity delivers oxygen and nutrients
to your tissues and helps your entire cardiovascular
system-the circulation of blood through your heart and
blood vessels-work more efficiently. Voila! When your
heart and lungs work more efficiently, you have MORE
energy to engage in the things you enjoy!
WINTER 2010/2011 | CONNECTIONS 30
7.Exercise brings us more
social interaction in a
positive environment.
Working out in groups or
with a friend is a way to
connect with others who
share the same interest.
Group fitness classes and
sessions are a fun way
to stay fit while having
the chance to be social
at the same time. Even if
you enjoy exercising solo,
it’s always uplifting to
exchange a friendly smile
or simple hello with others
along the way.
There are many numerous
benefits of exercising
on a daily basis. (Way
beyond 7!!) But if we
stay focused on exercise
to strengthen our bodies
and our psyches, we can
bounce through the winter
months like Tigger, rather
than slogging through each
cold day like his adorable
negative friend, Eeyore.
Bouncing sounds best to
me!
Michelle DeCola, L.C.P.C., is a
licensed psychotherapist in private
practice and a Member at FFC Oak
Park. You may contact her at
www.lifecounselinginc.com.
SKIN FIT FOR PERFECTION
*exclusivetoFFCMEMBERS
throughDecember31,2010
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SUMMER CONNECTIONS 31
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