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Dylan lost 44 lbs in 2010! Lose to Win is a smart investment. Sign up now I’d encourage anyone to enter, through especially if you plan to use a personal trainer since you get January 21 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 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 FITNESS FORMULA CLUBS MAY AUGUST WINTER 2 0 1 0 / 2 0 1 1 2010 Holiday Fitness Healthy Recipes 12-13 14 6-7 Winter Congratulations to Yvonne Zipter! Workout Tips Yvonne entered our October Fall Photo Contest on Facebook, and, as the participant TABLE OF C O N T E N TS with the most “likes”, she won a $50 FFC F o u n ders Message .......................... 4 Gift Card. P i l a t e s News ....... ........................... 5 Stay tuned for G u i l t - Free, Healthy Holiday Recipes .. 6-7 more contests and H o l i d ay Eating Sur vival Guide ........... 8 opportunities to F i t n e ss Formula Cl ubs Foundation ..... 9 win great prizes on Ac c e s s ........................................... 10-11 Facebook and Twitter! Find us at We s t Loop: Coming Summer 2011 ...... 12-13 facebook.com/ U p d a tes: Lincoln Park ...................... 14 fitnessformulaclubs N e w Addition: Eat Fit Cafe ............... 15 and twitter/@fitness_ Ke e p i ng Fitness on Track ................. 16-17 formula 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 CONNECTIONS is published for the Members of the Fitness Formula network of health and fitness clubs. For more information concerning the editorial or M i n d / Body/Yoga and Pilates ............. 23 advertising content in this publication, please contact Merikay Marzoni at C a r i n g for the Community ................ 25 email@example.com or 312.648.4666 x 229. A r o u n d the Clubs, News ................... 26-27 H o l i d ay Memories ........................... 28-29 CONNECTIONS is a publication of Fitness Formula, LTD., 619 West Jackson Blvd., Chicago, IL 60661. M i n d / Body ........... ........................... 30 WINTER 2010/2011 | CONNECTIONS 3 Founders | MESSAGE With summer and a beautiful 12th Annual Indoor Triathlon Series Chicago fall behind us, that can Triathlon is the world’s fastest growing sport – and only mean one thing – winter. Some we’ve done our part in helping the sport grow. Our people are invigorated by the cold indoor triathlons are a perfect way to experience one air and the ski season. Others whether you are brand new to the sport, training absolutely dread it, staying inside, for an Ironman, or just looking for a new winter counting each freezing day until challenge. Check out page 19 for dates and details. the tulips bloom in the spring. But New Member Service: Ortanic Airbrush Tanning for many of us, winter hinders our FFC is now the exclusive home of Ortanic sunless active lifestyles. And when we layer and UV free airbrush tanning. This is a precision- on the many holiday events, a few extra pounds often are based hand application provided by professional, the result. licensed and trained Aesthetic Skin Consultants. They This CONNECTIONS issue is loaded with tips and customize flawless, natural looking results based on educational information on how to beat the winter your skin type, tone, and desires. It’s now available at ‘expansion’. It’s a veritable survival guide of Gold Coast, Halsted Street, and Lincoln Park with other educational information on healthy eating tips, travel FFC locations to follow in early 2011. tips and stress relief that will keep you connected to New Member Service: Performance Training Center a path of health and wellness results along with some The last renovation phase of our new Lincoln Park great programming values throughout the brutal winter location includes our new Performance Training months. Here are just a few along with some exciting Center featuring the most interesting indoor bike new services: experience yet created. You’ll be able to ride simulated Give the Gift of Fitness bike courses in our new CompuTrainer studio. The Until December 24 – for someone else or yourself! experience comes complete with a precision ergometer that measures heart rate, wattage, and cadence. You 1.Each $100 gift card purchased comes with a $25 can increase cycling power by 20 to 30% and speed by bonus gift card. It’s our way of saying “Thank You” 2 to 4 miles per hour. You can even do it on your own for your dedication and support throughout the bike and store it at the Club if you prefer! year. The FFC gift card can be used on products or services at any location and is a thoughtful way to We enjoy serving you on your health and wellness encourage a friend or loved one to take a wellness journey! 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 Gale Landers more likely to achieve their desired results Founder and CEO 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). 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 Union Station Pilates Studio a gorgeous facelift with a conversation. These events are a lot of fun for everyone, redesigned entrance and reception area. And, our new and are a great way to check out the wellness benefits Lincoln Park Studio will open at the end of this year, of Pilates. with a Chicago skyline view and all new equipment for individual or group training. Finally, join us this Winter for Group Apparatus classes, Private or Partner sessions, or new Specialty If you missed our series of educational workshops Mat classes. If you have never tried Pilates before, take designed to introduce Pilates, be on the lookout for advantage of our Starter Session for $40, and then try more to come in 2011. We have something for you every our Fit-Start package, 3 sessions for $150. Since Pilates month. Workshops such as Pilates for Men, Pilates for is good for all ages and fitness levels, there is no reason Athletes and Pilates for Pregnancy appealed to many not to give it a try. We welcome all members and look this past summer, and will be offered again. In 2011, forward to seeing you in the studio! we will offer more quarterly Open House events where we welcome new and existing clients to try out our For any questions or general information, please services, or to just share a glass of wine and friendly contact me at firstname.lastname@example.org. 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) All recipes are from Think Light Low Fat Living Plan, with the exception of the Sweet Potato Fries, which is from Weight Watchers. 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 Herb Stuffing wit and satisfaction of familiar favorites. In fact, these h Mushrooms “lighter” holiday recipes below can save you much 6 C. Dry whole wheat of the typical 5 pound holiday weight gain that bread cubes 4 Celery Stalks, often begins with raiding bags of Halloween candy, ¼ C. Fresh parsley, chopped chopped ½ Tbs. Dried sage and doesn’t end until New Year’s Day or Super-Bowl 2 C. Vegetable cooking Chicken broth, low- Sunday. spray sodium So go ahead and indulge yourself, your family and 1 Onion, chopped ½ tsp. Thyme ½ lb. Mushrooms, sliced ½ tsp. Pepper friends with some of these healthy and delicious In a large skillet, coate ¼ C. Walnuts, chop dishes. They are sure to nourish the body, delight until ten d with cooking spray, sau ped der. té onion, mushrooms the taste buds and raise the holiday spirit. In a large casserole and celery or oven-safe dish co mixture with remaining ated 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 er: 5 g g; protein: 7 g; Light Gravy flour ¼ tsp Sage 3 Tbs. All-purpose ¼ tsp Thyme lk 2 Tbs. Non-fat dry mi ules ¼ tsp Pepper ½ tsp. Butter-flavored gran ch icken or ½ C. Low-sodium Sweet P vegetable broth otato “Fr over ies” in a small saucepan m 1 Lb. tter-flavored granules diu Sweet Combine flour, dry milk and bu broth and add seasonings. Cook over me 1 Tbs. Oli potatoes, peeled ally stir in medium heat. Gradu ckened. Makes 8 ¼ cup servings. ve oil heat, stirrin g until thi 1 tsp. Ca jun season ing (or to taste Salt or Salt ) Substitute n: <1 gm; to taste : 17; Fat: <1 gm ; Carb: 3 gm; Protei Calories per servinger: <1g. Preheat ove Sodium: 50 mg ; Fib Spread the n to 375 degrees. Sprinkle w potatoes on a lightlQuarter the potatoe ith y oile s, a Season wit olive oil and Cajun se d or vegetable-sp nd cut into ¼ inch st h salt to ta asoning, a ra ri mg of sod ste, and nd toss yed baking sheet. ps. pressure sh m, which is the he serve hot. (Keep in m to coat. iu ould limit th alth ind eir sodium y limit for the entire that 1 tsp. of salt ha to only 150 da s Makes 4 se rvings. Pe 0 mg per d y. Those with high b2300 r serving: ay.) lood 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 email@example.com. Go to ffc.com for even more healthy WINTER 2010/2011 | CONNECTIONS 6 holiday recipes! The Holidays | GUILT-FREE, HEALTHY HOLIDAY RECIPES e with Cranb erry Vinaigrett Winter Greens ¼ tsp. Light sa lt Dres sing: cktail ¼ tsp. Pepper ½ C. Cranberry juice co ies) ¼ tsp. Thyme (“Light” juice will lower calor ¼ tsp. Tarrago wder n 1 Tbs. Olive oil vinegar Dash Garlic Po rry 1 Tbs. Raspbe dients in a blend er until smooth. m the dressing ingre your choices fro Combine all of the salad plates with (or de sired number) of Salad: Arrange 6 its and vegetables: following list of fru , sliced very thin f Firm persimmon butter or red lea s Tangerine section ced Romaine and/or lettuce Cucu mber, thinly sli w peppers, cut in sliced Kiwi fruit, peeled, es, cut in half Sweet red or yello s grap thin strips Red, seedles ed Carrot, finely grat rvings juice) 2 cups or 6 1/3 cup se will be less with light Dressing makes ries: 88; Carb: 15 g; (both lo Per serving: Ca : 57 mg; Fiber: 3 g. eens: 10 per C. Green Beans and Artichoke Casserole Fat: 3g; Sodium lories for salad makings: Grp Approxim ate ca 60 per ½ cu per ½ C; Fruit: 1 Lb. Green beans, fresh or Dash Black pepper Vegetables: 25 frozen Dash Cayenne pepper Vegetable cooking spray 1 C. Italian bread crumbs 1 Onion, small, chopped ¼ C. Parmesan cheese, grated 2 Garlic cloves, crushed 14 oz Can artichokes, drained, and chopped Party Egg Nog 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 1½ C. Non-fat milk ingredients to onion mixture; gently stir to mix. ⅓ C. Liquid egg substitute ½ C. Vanilla Non-f at yogurt Pour into casserole dish; bake at 300 degrees for 30 min. ⅓ C. Powdered sugar ½ tsp. Nu tmeg 2 Tbs. Vanilla extract Makes 8 (1/2 cup) servings. Per serving: Calories: 135; Fat: 3.5 g; carb: 20 g; 12 oz. Evaporated skim milk Sodium: 262 mg; Fiber: 6 g. ly. Gradually add d processor until bubb Blend egg substit ute in a blender or foo at milk and yogurt. Blend at medium porated milk, non-f rated skim milk, sugar, vanilla, 1 C. eva o a large pitcher; add remaining evapo Sprinkle nutmeg int spe ed. Pour mixture several hours. Stir well before serving. stirring to mix. Chill for on top t: <1 g; Carb: 13 g; Pumpkin Chiffo ng: Calories: 87; Fa p) servings. Per servi 1 g; Cholesterol: 3 mg. n Pie Makes 8 (I cu 112 mg; Fiber: Crust: Protein: 7 g; Sodium: ¼ C. Grah am 3 Tbs. Low ¾ C. Ging cracker crumb fa er- Snaps, crus (about 50 calo t buttery spread hed ries. per Tbsp Filling: ) 2 Eggs, separate 1 tsp. Cinnam d ¾ C. Water ¼ tsp. Nutm on 4 tsp. Unflavo eg red gelatin ¼ tsp. Ground ½ C. Light brown su 1 C. cloves gar, firmly Evaporated skim packed 1 C. Can pumpkin pi milk e In a 9” pie pan, ½ C. Whipped desser filling moistened. Prescombine cracker and cookie t topping s Spice Cookie All-purpose flo ur degrees for 10 s mixture into the bottom an crumbs with spread until thor min. d sides of the pa ou 1 C. In a saucepan, n. Bake crust at ghly mon whisk together 350 ½ C. Molasses 1 tsp. Cinna min. add ¼ C. of egg yolks an sugar round Cloves On a very low he brown sugar and all the sp d water. Sprinkle in gelatin. Le ¼ C. Brown ⅛ tsp. G ice melts. Remove at, cook mixtures about 3 m s to gelatin mixture; stir th t stand 5 ry Spread ½ C. Butte sp.) ½ tsp. Nutmeg 45-60 minutes from heat. Gently stir in milk inutes, stirring constantly, un oughly. or soda , stirri and pu til ge (50 Cal. per Tb 1½ tsp. Baking In a separate bo ng occasionally, until it begins mpkin. Chill the mixture fo latin flour of brown sugar wl, beat egg whites until they to thicken. r 1 C. Whole wheat into pumpkin m until the mixture forms stiff, form stiff peaks. Add remai n sugar and iling; add brow ixture, blending shin ni well. Pour into y peaks. Gently fold the eggng ¼ C. epan, heat m olasses until bomove from heat. Chill pie in the refrigerator for crust. whites re asses In a small saucuntil sugar has melted and ients together; add to mol g with 1 Tbs. whip ped topping. four hours or ov ernight until fir sp read. Cook wl, mix remaining ingred sheet coated with cookin Makes 8 servin m. Garnish each slice bo In a separate by teaspoonful onto baking es, until firm. gs ut g; sodium: 215 . Per serving: Calories: 21 mixture. Drop 350 degrees for 9-10 min mg; Fiber: 1 g. 0; Fat: 5 g; carb Cholesterol: 55 : 34 g; protein: spray. Bake at mg. 7 ; Fat: 1 g; ie: Calories: 40 n cook ies. Per cook53 mg; Fiber: <1 g. Makes 4 doze ein: <1 g; Sodium: ot Carb: 7 g; Pr 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 • Thanksgiving kicks off six weeks of parties, eating, yourself up for failure and drinking; focus on spending time with family • Create an achievable goal to maintain weight and friends instead of food and drinks through the holiday season • The actual holidays are really only three to eight individual days. Eating unhealthily for 2. Move more! Plan to exercise! these individual days won’t cause much damage … • Decreased physical activity is the prime extending it for six weeks will contributor to holiday weight gain • Socialize away from the food table; find creative • It’s almost guaranteed you’ll eat more, so you activities or ways to get your family and friends to must burn more! play a game or be active instead of eating • People who are more active keep weight stable during the holidays • Walk around mall before doing holiday shopping Nutrition Tips: 3. Mind your beverages 1. If you know you will be enjoying a big • Avoid high-calorie drinks such as hot chocolate, holiday meal, it’s smart to eat a light flavored teas, and eggnog. (1 cup eggnog = 350 lunch. Salads are the perfect choice. calories and 20 grams of fat!) • Consume alcohol in moderation 2. Make turkey healthier by topping it with • Drink a glass of water between each drink fruit chutney instead of gravy. • Try a non-alcoholic mixer complete with garnish 3. Get creative with your leftovers. Using Egg 4. Never go to a party hungry Beaters or egg whites for whole eggs is a • Eat a healthy snack such as yogurt and fruit, great way to reduce fat, cholesterol and apple and peanut butter, or a small bowl of high- calories without sacrificing any protein. fiber cereal 30 minutes before the party • Fill first plate entirely with vegetables and drink Jennifer Ventrelle is a full glass of water; wait 5-10 minutes and then the dietitian for FFC return only one more time for smaller portions of Union Station, South other foods Loop and Lincoln Park. You can contact her at 5. Don’t be “the host with the most” firstname.lastname@example.org. • 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 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 • Walter Payto hicago n College Pre • City of Chic p High Schoo ago Fire Dep l • Chicago Mu artment scular D conjunction w ystrophy Association, in ith Augie’s Q • Avon Walk fo uest • Iglesia Com r Breast Canc unitaria Cristi er República Do ana - Santo D minicana omingo, • The Bridge Teen Center - Orland Park • Chicago Ca , IL 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 each. Your membership means more now than ever - of membership levels - Premier, Orange, Green and Red. access to more locations, more programming, more value! Check out the chart below to see what’s included with Club Access In-Club Benefits • Access to all Red, Green and Access to all Red, Green, Orange Orange locations 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 Club Access In-Club Benefits Access to all Red and Green Access to all Red and Green club locations, plus Orange locations: benefits, plus: • Gold Coast • Additional access to 100+ FREE • Union Station 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 Club Access In-Club Benefits Access to all 5 Red locations, plus Access to all Red club benefits plus: Green locations: • Additional access to 100+ FREE group • Halsted Street exercise classes - that’s 350/week total • East Lakeview • Additional access to two 24-hour locations (M-Th) with free parking • Lakeview neighborhood convenience Red Club Access In-Club Benefits Great value with convenient locations. Access to all 5 Red locations: • FREE: towels Includes free towels and daily changing • Oak Park* • FREE: 2-hour parking • Old Town • FREE: daily changing locker lockers, wide selection of machines, • Lincoln Park • FREE: rock climbing walls equipment and studios, plus indoor and • South Loop • FREE: racquetball • West Loop** • FREE: Indoor and outdoor pool outdoor swimming pools. • 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 WINTER 2010/2011 | CONNECTIONS 10 of current renovation and expansion. Access | CLOSE TO HOME, CLOSE TO WORK All of our Club locations are in prime areas, near public know how to get to them! See the list below to see which transportation where you live and work. Now that you public transportation lines get you to the FFC location know which locations you have access to, you have to you want to check out next! ORANGE RED Gold Coast Lincoln Park 1030 N Clark St 939 W North Ave 312.944.1030 312.337.1244 Train: red line Train: red line Bus: #22 or #70 Bus: #9, #72 Parking: Discounted, Parking: Free for 2 hours $2 for 2 hours Old Town Union Station 1235 N Lasalle 444 W Jackson Ave 312.640.1235 312.627.0444 Train: red line Train: Metra service Bus: #156 or red line Parking: Street meters Bus: #1, #7, #122, #123, #124, #151, Open 24 hours #156, X28 Parking: Free for 2 hours Oak Park 1114 Lake Street 708.383.1114 Train: Metra service or green line GREEN Bus: #20, #90, Pace service Parking: Free for 2 hours East Lakeview Open 24 hours 3657 N Pine Grove 773.477.3664 Train: red, brown and purple lines South Loop 1151 S State Bus: #8, #36, #135, #145, #146, #151, 312.360.1151 #152 Train: red, green and orange lines Parking: Free for 2 hours Bus:#12, #18, #29, #62, #129, #146, #192 Parking: Free for 2 hours Halsted & Belmont Open 24 hours 3228 N Halsted 773.755.3232 West Loop at Presidential Train: red, brown, and purple lines Towers Bus: #8, #151, #156 555 W Madison Parking: Free for 2 hours 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 5. A staff of Personal Trainers and 9. Pilates Training Center fitness, wellness, recreation and Nutrition Coaching • Expert one-on-one or group instruction family fun! • Free equipment orientations using state-of-the-art Pilates equipment • Convenient location adjacent to Ogilvie • Free personal fitness and nutrition taught by certified Pilates trainers Northwestern Metra Center assessments • Group mat classes • Friendly, professional staff • Customized fitness program with goal 10. Advanced Training Areas • FREE two-hour parking in adjacent garage setting and follow up assessments • Functional training • Wood, stone and marble decor 6. State-of-the-art Cardio and • Core training 2. Day Spa & Tanning • TRX Suspension training Strength Training Center • Soothing environment for the • Kickboxing and bootcamps • Over 250 pieces of the latest cardio and mind, body and spirit strength training equipment 11. Indoor Aquatics Center • Massage therapy • Individualized HDTV viewing screens on • 75 foot junior Olympic 6-lane lap pool • Skin care and waxing cardio equipment • Family swimming lessons and Master Swim • Ortanic sunless & UV-free system • 12 tons of free weights program 3. Luxurious Locker Rooms • Complimentary fitness coaches • Whirlpool • FREE towel service • Attached sundeck 7. Yoga and Spinning Studios • FREE lockers • Indoor cycling in the FFC exclusive road 12. Outdoor Pool • Wood lockers and granite counter tops course Spin Theatre Studio • Expansive lounge sundeck • Big screen plasma TV • Yoga programs with emphasis on the • Beverage bar service • Steam rooms body/mind connection ranging from • Outdoor training area • Family locker room beginner classes to Ashtanga, Hatha, • Fire pit 4. Kid-friendly Child Center Vinyasa and Hot Yoga 13. Cafe by • Safe and secure • Supervised by childcare professionals 8. Group Exercise Fitness Studios • eMac® learning and play center • World class fitness studios with superior sound system and shock absorbing floor • High-protein blended drinks • Monitor your child from the LCD viewing • Signature Bowls, Wraps, Salads, and screens from our fitness floor cardio • Industry-leading instructors • Innovative fitness classes including Pilates, Protein Bar-ritos equipment • Grab’n’go healthy snacks and beverages kickboxing, step, core muscle, cardio dance and FFC signature FITFLEX, FITKICK, • Wireless internet and flatscreen TVs FITSPORT, and FITSTRETCH 14. Sports Shop • Designer and brand name fitness apparel WINTER 2010/2011 | CONNECTIONS 12 • 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 New locker room at FFC Lincoln Park added Lincoln Park to the FFC family. 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 email@example.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, protein- rich, high-fiber and low-fat. Eat Fit also offers vegetarian, vegan and gluten-free options. The new Eat Fit Cafe at street level in FFC South Loop. Eat Fit is now offering grab-n-go meals at our Lincoln recognized the quality and the broad footprint that it Park, Halsted Street, and East Lakeview locations, the has throughout the Chicagoland area. I am excited to perfect alternative to stopping for fast food upon leaving help members further improve their health and even the Club. their lives by not only providing a healthy meal that they do not have to plan, shop for or think about, but also And, Eat Fit is now available for online ordering and educating them on how to eat healthy.” delivery service through GrubHub.com. Welcome Sara - we’re glad you’re here, and we love your Sara says, “I am really excited about the partnership food! with Fitness Formula. As a member for many years, I $ Nite White FREE 69 Full Case Invisalign Express Case Complete Oral Exam $ $ Bleachingvalue) ($400 Program includes 4 bite wing x-rays & cleaning 3700* 2800 *14 Aligners Or less Includes Retainers when you receive a check up, cleaning And Bleach & full set of x-rays at full price New patients only. These offers cannot be New patients only. These offers cannot be combined. Not valid with other offers or with combined. not valid with other offers. Must insurance plans. Must present this offer. Restrictions apply. Call for details. Not valid with present this offer. Expires January 15, 2011. Expires Expires January 15, 2011. 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 Tip Four: Alcohol. A trick when consuming alcohol is to and moderation are the two key components for a fit and follow each drink with a water. This will help prevent healthy holiday season. excess drinking and curb late night eating. Mix your own Tip One: Make a goal - when you know where you want to drinks when possible. This allows you to be in control of end up, getting there is always easier. “I want to maintain your alcohol consumption and drink at your own pace. my weight,” or “I want to continue workouts through the Tip Five: FFC’s ActivTrax Nutrition Program. This season.” program is designed to help you track your food, create a Tip Two: Create a calendar and stick to it. To help grocery list and provide meal plans. It works well with stay on track I suggest adding your workouts to your the ActivTrax workouts to track of the calories your burn work and social calendar. ActivTrax can help you stay during your workouts. You can schedule a consultation at organized, too; it will help you follow a program and your club to get more information about the service. 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 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? Available at: • Ch. 19 in the Clubs • YouT ube • ffc.com Programming includes: We’d like • Strength demos • Stretching tips to hear • Pilates instruction from you! • More to come! Email suggestions to firstname.lastname@example.org, or post on our Facebook page at facebook.com/fitnessformulaclubs or via Twitter CONNECTIONS 12 FALL/WINTER | at twitter.com/fitness_formula. 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 GO TO: vacation. Whether you are headed somewhere tropical, or off to visit family, getaways interrupt our normal exercise routine. Here are tips ffc.com for staying active while away from the friendly confines of your FFC location. CLICK ON: #1. Keep it simple. The more complicated and equipment-focused you Member Advantage 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 2. View the list of participating locale, try walking or jogging along the beach or tread water in clubs at healthclubs.com/ the pool for an extended period of time. If your travels take you to passport. a snowy climate, consider cross country skiing, snow shoeing, ice 3. Call Ahead. Once you’ve found a skating or just shoveling snow. These will challenge you in different ways while still keeping you active. club that you’d like to visit, call ahead to verify any guest fees #3. Consider the benefits of your FFC membership. You receive a 50% that may apply and confirm that guest fee discount to any of the thousands of clubs on the IHRSA you will be able to use the club. Passport Program. (See sidebar) 4. Present your Guest Pass, pay So when you head out of town, be sure to remember the key points discussed here in order to stay active away from home! 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. • Cover your head and hands, where most of your Below is a list of guidelines to ensure your outdoor body heat is lost. activities are safe and enjoyable. - Wear a hat, gloves, or mittens to maintain • Consult with your physician on exercising in the cold. heat when needed. Mittens work better when the temperatures are colder because your fingers can • Seek a workout buddy for winter activities or share their warmth. alert others of where you are going and when you - Facemask or goggles may be needed in extreme are expected to return. Carry a cell phone if possible conditions to protect the face. to seek assistance if you run into early signs of frostbite or hypothermia. • Beware of the Sun. - Sunburn can occur in the winter months • Layer your clothing in cold weather. Layers allow for especially on your face including your lips. Wear one to remove and return clothing as weather sunscreen and protect your lips with lip balm conditions change during an activity. with sunscreen. - The inner layer of clothing should contain a - Protect your eyes from sun and ice glare with polyester blend to help keep your skin dry by sunglasses. wicking moisture away from the body. - The next layer should provide warmth. A • Drink plenty of fluids. sweatshirt or fleece is a good option. Choose • Stay inside if the following conditions are present. this layer wisely. Dress as if the weather is 20 - Temperature is below 20 degrees. degrees warmer to avoid overheating. - Visibility poor. - The outer layer protects the body from wind, - Ground slippery or icy. rain, or snow. A breathable nylon jacket will keep • Afterwards, remove your wet clothing quickly and wind and water from reaching the inner layers of finish back at the Club for a hot shower, or a visit to clothing and still allow moisture to pass to the the hot tub or steam room. outside. 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 1114 Lake Street, Oak Park New to Triathlon? Experience the world’s fastest growing sport - February 5: FFC Gold Coast without intimidation! 1030 N. Clark Street, Chicago Experienced Triathlete? Stay in shape this winter while preparing February 19: FFC Union Station for the 2011 tri season. 444 W. Jackson, Chicago March 5: FFC East Lakeview Online registration: ffc.com/triathlon 3657 N. Pine Grove, Chicago, IL For more information, contact Scott at March 19: FFC Lincoln Park email@example.com or 312.627.0444 x279. 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 Birthdays at FITNESS Parents Night Out Oak Park FORMULA CLUBS Available at Oak Park, South Loop and coming soon to Lincoln Park. On The coolest parties anywhere! the last Friday of every month, it’s Your incredible party Parents Night Out. FFC takes care of is supervised by our the kids from 6:00pm – 9:00pm. professional and fun staff. Activities include pool time, gym games and rock climbing. We even supply the Kids’ Martial Arts delicious hot pizza and ice- cold drinks. and Taekwondo Available at Old Town and Oak Park. Check out the Activities Guide at ffc.com for dates and times. FFC Kids Clubs are available at: Lincoln Park is expanding the Halsted Street South Loop West Loop Kid’s Club - it will be over 2000 East Lakeview Oak Park square feet of fun when complete! Gold Coast Lincoln Park Get a $25 Bonus Card for every $100 worth of Gift Cards you purchase*. Now through December 31. *Restrictions apply. 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 FFC Raises $15,000 for Augie’s Quest Bin Donated In FFC’s third year participating in Augie’s You may have noticed a big blue barrel at FFC Gold Quest; we raised $15,000 Coast collecting coats for various charities throughout during the month of June! the month of October. The organization, Bin Donated, All money raised goes (www.bindonated.org), is one of a kind, collecting towards the funding and different, specific items for several Chicagoland research of ALS, otherwise charities every month, ranging from clothes to pet food. known as Lou Gehrig’s Disease. Augie’s Quest is named The man behind the barrels is Jud Kinnucan, whose 55- after Augie Nieto, the founder of LifeFitness®, and a friend gallon blue barrels are making waves throughout the of thousands in the fitness industry nationwide, including city collecting items for the disadvantaged in shelters, FFC. Diagnosed with ALS in 2005, Nieto founded Augie’s halfway houses, public schools and federations. 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: FFC South Loop Moondust from East Lakeview with 14,437 miles. Team - Sales Team - 12,626 miles The team was led by Ewelina Salaber. Individual - Alan Robinson - 9,170 miles FFC Union Station FFC OVERALL INDIVIDUAL CHAMPION: Team - Bella Bodybuilders - 6,405 miles Alan Robinson - Sales Team from South Loop with Individual - Chris Horeth - 3,453 miles 9,170 miles. FFC West Loop Team - Rockstars - 1,836 miles CLUB CHAMPIONS Individual - Jennifer Ericksen - 919 miles FFC East Lakeview FFC Halsted Street Team - Moondust - 14,437 miles Team - Hammertime - 12,782 miles (pictured below) Individual - Joy Miles - 6,908 miles 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 The FFC booth at Bike the Drive WINTER 2010/2011 | CONNECTIONS 26 News | AROUND THE CLUBS FFC Celebrates its 26th Anniversary FFC Gold Coast 16 Year Anniversary Party FFC Celebrated its 26th Anniversary September 28 - 30 at all the Clubs with a 3 day open house full of festivities FFC’s Gold Coast’s 16th anniversary party was the club’s and fun. Pictured above is Union Station’s Regional best one yet with hundreds attending! The club also General Manager, Kelly Malohn, Fitness Director, Martin raised just over $11,000 for the Canine Assistants charity Kimspton and Customer Service Manager Kelsy McKee through a silent auction, beverage sales and donations. during the Pilates for Newcomers event on September Food, music, and festivities were enjoyed by all. Thank 29. A highlight of the 3 day event was the launch of the you to all of our members who came to celebrate such a inaugural Pilates 30 session challenge, where dozens of wonderful night with us! members pledged to complete 30 sessions in a 10 week period. We look forward to posting their results in the next CONNECTIONS! 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 Club: FFC Gold Coast Member Since: 2002 Member since: 1998 What I enjoy most about Favorite holiday memory: the holiday season is the Thanksgiving! way the neighborhood For many years my comes to life. Owning family would travel to a chiropractic clinic on South Bend, Indiana to Halsted Street, you always bring together both my know when it’s the holidays uncle’s and my family. I by the decorations on the have great memories of a streets, storefronts and all wonderful meal, followed by conversation (and of course the great parties you get a little arguing). We also made it a tradition to go snow- to attend with your closest mobiling every year. friends. Heather Gilbert Tiffany Chin Club: FFC South Loop Club: FFC South Loop Member Since: 2010 Member Since: 2010 Favorite Holiday Memory: Favorite holiday memory: Thanksgiving and Christmas Christmas, 2009 My favorite holiday My most memorable memory happens once a holiday is Christmas 2009, year. My friends and I when two adorable puppies get together (no kids or joined the celebration! My spouses allowed) for Girls family and I welcomed Christmas. It’s one special our dogs Coco Love and Jack into our family around night where we make Thanksgiving. Celebrating Christmas with two fluffy and delicious food, catch up on each other’s lives and have cuddly puppies definitely was the icing on my cake. The our annual present exchange. Calling it Girls Christmas warmth and joy reconnected my family and provided a has become kind of a joke, because sometimes it’s sense of joy and a new sense of confidence and strength. February before we can all get together, but we do it once Almost a year later, my sisters and I lost over 150 lbs a year, regardless. That’s what the holidays mean to me: combined! Thank you, Coco and Jack, for bringing such tradition and togetherness! joy into the family. Spa News | MASSAGE Part of Your Holiday Survival Kit By Yvonne Zipter, It has become a cliché to say that the holidays are FFC Union Station stressful. But gift shopping, party planning, social Massage Therapist 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 Cynthia Club: FFC South Loop Position: Manager on Duty Armstrong Employed Since: 2010 Club: FFC Lincoln Park Favorite holiday memory: Position: Customer Service I was 10 or 11 years old and it was Employed Since: 1999 about two weeks before Christmas. My Favorite holiday memory: brothers and I stumbled upon our big Throughout the year Christmas present, a Nintendo 64! We begged our father many holidays pass us to open it early and when he said no, we started to. He by, but the holiday that then told us that he was going to take it back to the store brings me the most joy and we would not get it for Christmas because we were is Thanksgiving. It is a acting spoiled. We felt like the Grinch stole Christmas. holiday where happiness is brought through the spirits of others instead of gifts or materialistic things. It is a Christmas morning there were presents under the tree, time to be thankful for all the pleasures in life and all but none of them were the Nintendo 64. All the presents the difficult challenges you have overcome due to the were family board games. We were disappointed, but goodness of GOD’S will. 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 Josh Zaffino Nintendo that we wanted! We learned that year what Club: FFC Halsted Street Christmas was all about - family. The Grinch can never Position: Fitness Director take that from you. Employed Since: 2002 Favorite holiday memory: What I enjoy most about Erik Marthaler the holiday season is Club: FFC Gold Coast shopping on Michigan Position: Personal Avenue - never for myself, Trainer of course, but for others. Employed Since: 2002 The holiday spirit lives Favorite holiday strong there from the memory: lights, snow flakes and of course the holiday sales. It is I would have to say a great time to reflect on others that have impacted your I’m looking forward to life and doing something meaningful to show you care for this year as my favorite holiday memory. It will be extra them. 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 Massage also has another major benefit: it makes a great stress have all shown that cortisol—a.k.a. the stress gift. Massage gift certificates are easy to buy, easy to hormone—decreases by 31 percent on average following wrap, and thoughtful. There are few better ways than a massage. Studies have also shown that diastolic blood buying a massage to let someone know how much you pressure and the incidence of migraine headaches care about their health, well-being, and happiness. And are both reduced following massage. So if you’ve ever you needn’t limit yourself only to other FFC members, as quipped that the holidays are a headache or spending so FFC gift cards are good for members and nonmembers much time with your extended family makes your blood alike. pressure rise, a massage might be exactly what you need! So when you start assembling your holiday survival kit Participants in a variety of research about the effects you’ll want to be sure to include massage. It’s one sure of massage have also reported a reduction in anxiety. way to provide at least two means of stress relief - for Therefore if, say, flying on a plane or sitting down with yourself, or for someone else! your family at a large table stocked with sharp utensils makes you anxious, massage could again be the perfect antidote. WINTER 2010/2011 | CONNECTIONS 29 FFC Mind | Body As we gear-up for the changing of seasons, here are seven 5.Exercise enhances your self-esteem. When your body psychological and physical reasons to make exercise your feels strong, it strengthens your self-confidence and top priority: improves your body-image. Staying physically fit is “self- care.” When we make time to care for our bodies, we feel 1.Exercise relieves stress and reduces anxiety. Physical better about ourselves, (which leads to number 6). activity is the best medicine for blowing off steam and taking our minds off our worries and problems. Aerobic 6.Exercise can improve physical intimacy. When we feel exercise is the best remedy for improving our mood and good about taking care of our bodies, we’re more open overall well-being. to enjoying the pleasures of physical intimacy. The 2.Exercise helps alleviate more “relaxed” we feel, the depression. A regular routine of aerobic or anaerobic Light Up Your Life With more we’re able to enjoy the present moment. exercise effectively works to change brain chemistry. Exercise! 7.Exercise brings us more Endorphins are stimulated social interaction in a by exercise and are believed By Michelle DeCola, LCPC positive environment. to give relief from pain-a Working out in groups or phenomenon which is with a friend is a way to commonly known as a “natural connect with others who high.” While exercising won’t share the same interest. solve the family dramas or Group fitness classes and chase the gray clouds away, sessions are a fun way it’s the most effective tool to stay fit while having for dealing with the negative the chance to be social feelings that creep into our at the same time. Even if heads to make our days seem you enjoy exercising solo, gloomier and our problems it’s always uplifting to much larger. exchange a friendly smile or simple hello with others 3.Exercise moderates anger. A along the way. new study from the American College of Sports Medicine There are many numerous shows that exercise “can have benefits of exercising a robust prophylactic effect” on a daily basis. (Way against the build-up of anger. beyond 7!!) But if we Participants of the study had stay focused on exercise difficulty controlling their to strengthen our bodies emotions when they didn’t and our psyches, we can exercise. But, after exercising, bounce through the winter they were able to handle their months like Tigger, rather moods with “more aplomb.” than slogging through each (Frustration and irritation are cold day like his adorable in the same family as anger). Feeling the affects of winter? Try working out! negative friend, Eeyore. Bouncing sounds best to 4.Exercise boosts your energy me! 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 Michelle DeCola, L.C.P.C., is a energy to engage in the things you enjoy! licensed psychotherapist in private practice and a Member at FFC Oak Park. You may contact her at www.lifecounselinginc.com. WINTER 2010/2011 | CONNECTIONS 30 SKIN FIT FOR PERFECTION * exclusive to FFC MEMBERS through December 31, 2010 DON’T TAKE OUR WORD FOR IT. THE EXPERIENCE SPEAKS FOR ITSELF. GOLD COAST LINCOLN PARK HALSTED STREET CS BRIDES WGN yelp TOP SUNLESS TANNER IN CHICAGO - INSTYLE MAGAZINE AV CLUB Daily Candy BEST FAB FAUX-GLOW - CS MAGAZINE TIME OUT CHICAGO THE MEN’S BOOK cheeky chicago today’s chicago woman NBC CHICAGO BEST AIRBRUSH TAN IN CHICAGO - ALLURE MAGAZINE SUMMER CONNECTIONS 31 619 W. Jackson Blvd. Chicago, IL 60661 South Loop Lincoln Park West Loop Oak Park Old Town Halsted & Belmont East Lakeview Union Station Gold Coast ffc.com Where Membership Means Something. Get a $25 Bonus Card for every $100 worth of Gift Cards you purchase*. Now through December 31. *Restrictions apply.
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