Dylan lost 44 lbs
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
Win 6 months of Personal or
January 17- February 25
• Tee shirt for all participants
• 10% OFF fitness services during the first
• 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
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
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 firstname.lastname@example.org 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!
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
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
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 email@example.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.
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
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
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,
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;
flour ¼ tsp Sage
3 Tbs. All-purpose ¼ tsp Thyme
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
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,
ally stir in
medium heat. Gradu ckened. Makes 8 ¼ cup servings. ve oil
heat, stirrin g until thi 1 tsp. Ca
(or to taste
Salt or Salt )
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.
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
0; Fat: 3.4
g; Fiber: 3
Susan Witz is our staff dietitian at FFC Gold Coast and Old Town. You
can contact her at firstname.lastname@example.org. Go to ffc.com for even more healthy
WINTER 2010/2011 | CONNECTIONS 6 holiday recipes!
The Holidays | GUILT-FREE, HEALTHY HOLIDAY RECIPES
with Cranb erry Vinaigrett
Winter Greens ¼ tsp. Light sa
Dres sing: cktail ¼ tsp. Pepper
½ C. Cranberry juice co ies) ¼ tsp. Thyme
(“Light” juice will lower calor ¼ tsp. Tarrago wder
1 Tbs. Olive oil vinegar Dash Garlic Po
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
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
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
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
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,
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
spe ed. Pour mixture
several hours. Stir well before serving.
stirring to mix. Chill for
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
2 Eggs, separate 1 tsp. Cinnam
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
In a 9” pie pan, ½ C. Whipped desser filling
moistened. Prescombine cracker and cookie t topping
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
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
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
In a separate by teaspoonful onto baking es, until firm.
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:
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” email@example.com.
• 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
• 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
• Toys for Tots
• Starlight Fo
• 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
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
• The Bridge
- Orland Park
• Chicago Ca , IL
• Lakeview P
• Aids Found
ation of Chic
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
• Two FREE guest passes per month
• 15% discount from list member pricing
for ALL spa services and products
• 15% discount on ALL sports shop
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/
• One FREE specialty master class a
• 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
* 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!
Gold Coast Lincoln Park
1030 N Clark St 939 W North Ave
Train: red line Train: red line
Bus: #22 or #70 Bus: #9, #72
Parking: Discounted, Parking: Free for 2 hours
$2 for 2 hours
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
Parking: Free for 2 hours Oak Park
1114 Lake Street
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
Train: red, brown and purple lines
1151 S State
Bus: #8, #36, #135, #145, #146, #151,
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,
• 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
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
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.
Core conditioning that builds:
• Prevent injuries
For more information or to sign up, contact
Scott Lewandowski at firstname.lastname@example.org.
New Additions | EATFIT Cafe at FFC 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
FREE 69 Full Case
Complete Oral Exam $ $
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
We’d like • Strength demos
• Stretching tips
to hear • Pilates instruction
from you! • More to come!
Email suggestions to email@example.com,
or post on our Facebook page at
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
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.
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.
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
firstname.lastname@example.org 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
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-
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.
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
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
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
NEW FOR 2011
BEGiNNER: GET ACTivE.
PUSh yOURSELF. LEARN ThE
ThE FREQUENCy. BECOME
FASTER. ADD iNTENSiTy.
WINTER 2010/2011 | CONNECTIONS 22
Mind/Body | YOGA & PILATES
In 2011, Expand Your MIND, Improve Your BODY.
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
Ashtanga Yoga: “Power Yoga” is a physically challenging yoga that
builds strength, flexibility and stamina. Intermediate and advanced
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
Vinyasa Yoga: Yoga practice using the postures in a flowing manor,
connecting each posture with a breath. Class is appropriate for all
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 is a total body conditioning workout that emphasizes correct
alignment and posture as well as flexibility and torso strengthening
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
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
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
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
FFC Old Town Climbing Wall Manager Tom Petriatis takes
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
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.
Heather Gilbert Tiffany Chin
Club: FFC South Loop
Club: FFC South Loop
Member Since: 2010
Member Since: 2010
Favorite Holiday Memory:
Favorite holiday memory:
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
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
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
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
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
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SUMMER CONNECTIONS 31
619 W. Jackson Blvd.
Chicago, IL 60661
Halsted & Belmont
Where Membership Means Something.
Get a $25 Bonus Card for
every $100 worth of
Gift Cards you purchase*.
Now through December 31.