Thanksgiving is just around the corner and with it comes big meals, extra glasses of wine, and scoops of ice cream that magically appear on your plate.  (Hmmm, where did that come from?  Yummy!) 

We consume between 2,000-3,500 calories during our Thanksgiving lunch/dinner with a total of 4,000-4,500 calories total for the day.  That’s two to three days’ worth in one meal!   

Fortunately, we are open on Thanksgiving Day, 5am-2pm, and are here to help you pre-burn off some of those calories.  Besides your normal routine of cardio and a bit of weights, you can join any of our seven group exercise classes to get your metabolism revved up for the turkey stuffing (pun intended).  

Want to know how many calories you’ll burn off in these classes?

Group Step

You burn 360-660 calories in a one-hour step class. So join Frank at 8:45am, and you’ll blast away a 6-ounce serving of turkey (340 calories) and a 6-ounce serving of ham (300 calories).

Mat Pilates

You burn approximately 360 calories in Mat Pilates.  Do the The Hundred and more with Diane and one piece of pumpkin pie (180 calories) and 1/2 cup gravy (150 calories) are gone.

Turkey Buster Cycle

Best yet, take our special 75-minute Turkey Buster Cycle class and burn a total of 800-1000 calories.  If you finish that class on a high note you’ll have pre-burned your 1/2 cup serving of green bean casserole (150 calories), 1/2 cup stuffing (180 calories), one roll with butter (155 calories), 1/2 cup cranberry sauce (150 calories), and 1/2 cup mashed potatoes (150 calories).

So what have you got to lose but a few pounds?

What are your fitness plans for Thanksgiving Day?

Our members are our greatest assets and there is no better way to tell the Midtown story than by delving into theirs. 

Kelly hard at work.

Kelly Johnson is a local firefighter and long-time Midtown member who recommitted herself to fitness two-and-a-half years ago. 

Here’s what keeps her healthy and able to lift 60 pounds of equipment every day at her job.

What brought you to Chicago after living in Cyclone Country?

Kelly: Most of my friends were from the Chicagoland area so after graduating from Iowa State University, I thought it would be easier to find a job here. I worked for a year as a manager of a rental car company, and decided I didn’t like it, so I went back to school to become an EMT.  I then changed jobs and worked for Superior Ambulance Service and gave myself a year to get into paramedics school. I graduated in 1992 and after six years, started at the Broadview Fire Department in 1998. I then started working for the Clarendon Hills Fire Department in 2000.

Why did you join Midtown?

Kelly: I joined in December of 2008 but once my dad died in April of 2009, I really began using the club often.  He died of lung cancer but had had several heart attacks and was diabetic. I saw my family’s health history of heart attacks and diabetes and was scared; my aunt also had diabetes and died of a massive heart attack and so did my grandfather. It was not a path I wanted to head down. 

The second reason is because of my job and how physical it is.  I have to be able to do the same amount of work, if not more, as the guys and I didn’t want to get injured on the job.  Whether my coworker is a fit 21-year-old rookie or a guy retiring in his 60s, I have to be able to wear an air pack, carry equipment, and lift heavy people, just like they do.

What triggered the renewal of your commitment to fitness?

Kelly: The major things that happen with people in our line of work are heart attacks; disability injuries, including shoulder, knee, and back injuries; or burnout from stress. Police officers and firefighters have a higher rate of alcoholism and domestic violence and I think a lot of it is because they don’t have an avenue to de-stress. 

I know my personality and it’s difficult for me to let things roll off my back and I carry it for a long period of time so I needed to find a way to de-stress.  Sleep was also an issue.  I would lie down and think about everything that happened that day.  My body was tired but my mind wasn’t shutting off.  By working out, it’s helped me know that when I lie down, I can go to sleep.

How has working out and training at Midtown  helped you?

Kelly's other motivation, her niece Keira.

Kelly: It’s helped decrease injury and if I have an injury I’m able to get back up and in service faster.  For example, a few months ago, I hurt my back, but I still came in to the club.  We had to alter the workout a little bit but normally that injury would have knocked me out a lot longer, if I hadn’t been working out. 

So between working out with you and Pilates with Paula, it made it so my injury wasn’t catastrophic and I didn’t have to take off time from work. It’s also improved the two serious injuries I sustained to my left shoulder and my right lower back. 

I want to be able to retire and not be like some of these guys that are walking out with bad injuries that require multiple surgeries.  When I retire I’m going to be 53 and to me, 53 years old is still very young.

I want to feel good when I leave. 

Plus, I don’t want to be like the rest of my family members, taking medication for being diabetic or having a heart attack.  And cosmetically I want to look nice, keep my weight down and feel good about how I look.  I want to be able to put on a pair of jeans and love how I look. 

What are some of your favorite aspects of the Club?

Kelly: The answer is you and Paula!  I also enjoy the hot tub.  It’s my reward, it’s my “Zen” time.  It’s a time where I can sit and not focus or think about anything. I enjoy watching the ladies that are in the pool and listening to their gossip when they come and sit down in the hot tub!

Do you have an inspiring story like Kelly’s to share? Send an email to nicole.duval@midtown.com. We would love to interview you for a future blog post.

Ahh, the holidays. Such a joyous time: themed parties, family get-togethers, surprise presents. 

But all of these “fun” times can wreck havoc on waistlines. So how do you stay within your happy weight range and still have fun through the new year?  Here are a few tips to help you stay an active and smart party-goer!

Purchase Halloween Candy on October 30th

This holiday is fast approaching and the biggest temptation is not the candy your kids get when they trick-or-treat, but the candy you buy to give out!  

The stores advertise their HUGE sales weeks in advance, so not only are you tempted to buy candy at these stores, but you’ll buy it, eat it all, and have to buy more. So wait until the last minute and it won’t be sitting in your cupboard calling your name when you sit down to watch that DVR’d episode of Parenthood.  I promise, it will still be on sale.

If you must have a few pieces, steal them from your kid’s loot.  Just don’t tell them I told you to do that.

Buy Opposite Your Taste Buds

Another idea is to buy candy you don’t really enjoy. Nerds and Smarties just don’t do it for me so I’m not going to eat half a bag before the doorbell starts ringing. If you buy candy you’re not crazy about, you’re less likely to pig out when you’re giving the candy away. 

Use this tip throughout the season. If you stock-up on hostess gifts such as boxes of candy or tins full of nuts just in case you have a last-minute event to attend, buy treats that you won’t eat by the handful. If you’re not a popcorn person, buy three-flavor tins of popcorn for hosts, or if you prefer red wine, buy a few whites to have in your stockpile. You’ll be less likely to open one of these “gifts” if you don’t like them.

Plan Your “Cheat” Meals

So now Thanksgiving is drawing near followed by Hanukkah, Christmas, and New Year’s. Your calendar is filling up with parties to attend and you can already feel your pants getting tighter. 

How do you enjoy your friends and family without having to buy new clothes next year?  Your first step is to check your calendar every Sunday for the upcoming week and see what function(s) you’re attending.  Plan your “cheat” meal to be that event.  That way you’ll have something to look forward to when you’re eating ”good and clean” all week. 

Scan and Plan

When you arrive at the event, scan the party for the entire spread before you start noshing.  Pick one or two treats that you’ll indulge in (such as mini beef wellingtons or chocolate chip cheesecake) and fill the rest of your plate with vegetable-based appetizers, shrimp cocktail, and anything without puff pastry. 

Drink Smartly

Pick a lower-calorie beverage such as wine (100 calories per 4 oz. serving), or a light beer; preferably one that has the amount of calories in the name, such as Budweiser Select 55 or MGD 64, so you can easily track your alcohol calories.

It’s also best to stop after one alcoholic beverage, not only for the calorie count or to be a safe driver, but because the more tipsy you get, the more your inhibitions go down and the more mindlessly you’ll end up eating. You don’t want to ruin your entire week’s worth of workouts on a whole bottle of wine and in turn eat the entire bowl of chips! 

Get Grooving

Lastly, if there is dancing at any of these events, then bust a move!  Getting some cardio in will help you burn off your extra treat pounds so when 2012 comes, you can slip back into your skinny jeans just like it’s 2011.  Or maybe 2001 if you REALLY break it down!

So what are your holiday healthy tips?  Do share!

October is Breast Cancer Awareness Month.

Pink is everywhere: in retail stores, on NFL players, and even the lights on our downtown Chicago buildings are pink.

 As our show of support, Midtown is holding an exciting fundraiser to support breast cancer research. 

I am fortunate in that I don’t have any family members or friends who have battled the disease. But since I am a woman, and do my best to stay healthy, I thought I would start with the basics: to learn more about this disease and why we need a full month to create awareness. 

National Breast Cancer Awareness Month celebrated its 25th anniversary back in 2009.  The organization is a partnership of national public service organizations, professional medical associations, and government agencies working together to promote breast cancer awareness, share information on the disease, and provide greater access to screening services. 

According to the NBCAM, breast cancer is the most common cancer in women in the U.S., aside from skin cancer. According to the American Cancer Society (ACS), an estimated 192,370 new cases of invasive breast cancer are expected to be diagnosed among women in the US this year. An estimated 40,170 women are expected to die from the disease in 2009 alone.

Today, there are about 2.5 million breast cancer survivors living in the U.S.

And it doesn’t just affect women. 

Men can also develop breast cancer.  Although men have less breast tissue than women, they do have breast cells that can undergo cancerous changes. Male breast cancer makes up less than 1 percent of all cases of breast cancer, and is usually detected in men between 60 and 70 years of age.

So if you’re like me, and you want to do more than wear a pink t-shirt and socks but you’re not sure how to help, you’re in luck! 

We have a few different events coming up at the Club that you can participate in.  The first one is our special Zumba class, Get Your Pink On.  It’s taking place on Wednesday, October 26th, at 9:30am.  It is open to the public and our members are encouraged to bring a friend.  Donations for the class are accepted from 10/22 – 10/28.

All proceeds go to Open Arms, the breast cancer outreach and education fund supported by Hinsdale Hospital’s Foundation.  Open Arms focuses on sustaining programs designed to support breast cancer patients and their families. Their goal is to bring hope and healing by helping families navigate the difficult journey through cancer diagnosis, treatment, and recovery.  So you know your donations will help local patients.

If you cannot attend the class or are just not ready to shake your stuff in Zumba, you can also make a donation anytime at the front desk between 10/22 – 10/28. 

You will receive a balloon to put on the window of the group exercise studio to show your support.  You can also purchase raffle tickets for baskets that were donated by Whole Foods, Hinsdale Hospital, and the Club, including a Pilates basket and a personal training basket.  The raffle tickets are $5 and can also be purchased at the front desk.

So support breast cancer research and survivors. 

And let’s kick this disease in the butt!

Motivation comes in many forms. Whether it’s used to get somewhere or to stay far, far away from something, motivation drives us to Midtown every day. 

Some may think we are all here to lose weight or to be a certain size but that’s just not the case. 

There are many reasons why we are here, getting healthier, and making changes.

As a trainer, most people think working out, eating right, and making goals comes easier for me than you. 

Let me assure you, it doesn’t! 

Sure, I may have more overall knowledge, but applying it to my life can be just as challenging.  And after having a baby almost a year ago, it’s even harder!  So yes, I’d love to have my pre-baby body back exactly the way it was (mainly so I could fit into all of my old clothes), but that’s not always possible. 

So instead of focusing on the number on the scale, I decided to focus on fitness-based goals.  This is more motivational for me than stepping on the scale because it puts a positive spin on getting where I want to be.

So what are fitness-based goals? 

Well, instead of weighing yourself and feeling disappointed with what you see, focus on “upping” one aspect of your workout. 

Add a bit more weight than you always do on your favorite exercise, or two more reps than last time, or burn an extra 100 calories in the same amount of time doing cardio. 

That way feeling stronger or faster will help you towards your ultimate goal. 

After my son was born, and I was back working out, I would try to get to a certain block faster than I did the last time on my run, or ahem, jog.  And I was super-excited when I could finally do 12 full, (not “girlie”) pushups on the ground, so much that I posted it on Facebook to make sure everyone knew! 

That’s when I knew I was getting closer to the old me and I didn’t need the scale to tell me so. 

Now some people don’t care about weight or size.  That’s just not why they they are regulars at the Club.  They are here to get their insides healthier.  One of my clients’ dad passed away from heart disease and she knew that if she didn’t make a change she’d meet the same end. Now she uses exercise as a stress-reliever and also recognizes she sleeps better since she’s been working out. 

Our sessions have made a huge difference in her daily life. 

My dad also has his health as a goal. After telling him numerous times (he’d probably call it harping, I am a trainer you know), that he needs to work out and stop relying on medicine to cure his ails, he started coming in regularly and in less than a year, he was on lower doses of his cholesterol and blood pressure medications. 

So, find a way to gauge your health by either your energy level, quality of sleep, or whether you are spending less on prescriptions.  These are huge benefits you may not see right now, but when you’re 70 and want to spend the afternoon with your grandkids without having to sit down to rest, you’ll be glad you worked hard now!

Another reason you might come to Midtown is the social aspect of the Club.  We pride ourselves on being your “third place,” after home and work, and on creating a fun and welcoming atmosphere. 

So knowing there is a group of people waiting for you in a group ex class or that your lifting partner needs a spotter, gives you another reason to show up.  Sometimes they help you work hard even though you’d rather be doing anything other than working out.  And sometimes you just like hanging out with them and may even hit the M-Cafe for a bite to eat after class.  Either way, they motivate you to keep going and getting healthier!

So, what motivates you?  We’d love to know what brings you back to Midtown day after day.  And how can we help you stay motivated?

Fall is here again, and many of us take our workouts back indoors and into Midtown. 

While some consider this a negative, it can actually be pretty awesome.  With all of the variety in the club, it’s hard to choose what to do next!  Of course, there are lots of machines and great classes held daily, but there are also some hidden treasures you may not know about, and ways to make fitness fun without dreaming about next summer. 

Give these routine-busters a try:

Cardio Tennis 

What is Cardio Tennis?  It’s a fun, group activity featuring drills to give players of all abilities an ultimate, high-energy workout.  It includes a warm-up, cardio segment, and a cool-down phase.  If you want to find a great new way to get in shape and burn calories, give it a try. 

Even if you’re not the best tennis player and find yourself unable to reach ANY ball (which is pretty much how I feel when I play), with Cardio Tennis, you’ll experience short cycles of a high-intensity workout and periods of rest, almost like interval training. 

You’ll consistently elevate your heart rates into your aerobic training zone and burn more calories than just playing singles or doubles tennis.  When you are playing tennis you are focusing on, well, winning at tennis, but Cardio Tennis focuses primarily on getting a great workout.

Group Training

Group training is a great way to personal train without a huge cost.  When you split the trainer with three or more people, it can cost as little as $25 for a 25-minute session. Personal training in a group can add many elements to your workout. 

First, a trainer can push you harder than you would push yourself; and we all know we can be pushed just a LITTLE bit harder!  You may also push yourself harder to compete with the other group members. 

There is also more accountability when you group train.  If you know someone’s waiting for you (the trainer and your group) and you know you’ve paid for the class, you WILL show up!  You may also learn a few new exercises you can do on the days you’re not with your trainer. 

At Midtown there are many options available for group training; TRX, Kinesis, Kettlebells, Pilates, or even traditional group training that may mix in a few of the ab combine a few of these.  Monthly sessions are in full swing, so join one today to shake up your weekly routine. 

Laps and Drills

Another  way to shake up your routine is our Laps and Drills class. This is not your ordinary aquatics class. 

This class uses the strokes you learned in high school swim class to really get your heart racing. It’s a one-hour class filled with form instruction and mini-competitions to increase your endurance. If you regularly run or cycle and think you have great lung capacity and endurance, try the Laps and Drills class. You might be surprised.  It’s a completely different way to train your heart and lungs and will only help you run faster or bike smoother.

So, how will you shake it up next week?

The summer is winding down and it’s time to get back into the habit of bringing lunch to work.

The proverbial turkey sandwich, apple, and Doritos might be well-established and slightly boring staples in your brown paper bag. But cheer up! Taking your lunch to work or school packs a benefit punch you might not have imagined.

Here are 3 ways a bagged lunch beats lunch out any day of the week:

     1. Money-Savings

Brown-bagging it saves approximately half what you would spend eating lunch out.  So, if you’re currently spending $10 a day on lunch and switch to packing your own , that’s a savings of $1,300 per year! You can then put that money towards personal training at the club and reaching your fitness goals.

     2. Portion Control and Immediate Gratification

Yes, the sandwich, apple, and even some Doritos can be healthier than eating out. When you pack your lunch, you are in control of what you eat. You’re also prepared when hunger strikes. Ideally, you are packing a lean meat (probably in sandwich form on whole wheat bread), some fruit, a snack, and maybe a small sweet treat. The portion sizes are controlled, and you can eat as soon as you get hungry.

If you’re like many, this scenario should sound familiar.  It’s nearing noon. You realize you are hungry, drive to a restaurant, realize you have moved beyond “hungry” and into “starving” territory, wait some more for the server to take your order and then order too much food. You scarf it all down to return to the office on time, and end up feeling lethargic and way too full.

Everyone’s been there, but you don’t have to go there again. If you had your lunch packed, you could walk to the bench just outside your office, eat slowly while people-watching, and even have time for a lap or two around the block.

Which brings us to benefit number three. 

     3.  More Time for Exercise

 If you burned even 100 extra calories per day each lunch hour, that adds up to a loss of 7.5 pounds in a year. And with all of the calories you’ll save just by bringing your lunch, it could be even more. I know I would enjoy being 10 pounds lighter by next September!

So, how do you stay clear of the same old boring bagged lunch?

     1. Try not to bring the same exact thing every day or you will start to dread your lunch.

Rotate between lower-sodium turkey breast, roast beef, or chicken breast lunch meat, tuna salad, maybe a bean salad or lettuce salad one day, and of course, leftovers.

     2. Remake your leftovers if you don’t like eating the same exact thing.

Mix-in whole wheat pasta and some tomato sauce, serve over brown rice, or wrap it up in a flour tortilla with some low-fat cheese. Add in carrots, celery, zucchini, red/green pepper, or cucumber slices and a low-fat dip.

Toss in a few pieces of fruit (apples, bananas, cherries, and cut-up melons are all great, mess-free options), a “snack” item, such as baked chips, low-fat pretzels, or popcorn (remember to stick to the one-ounce serving size!), and a treat such as a fun-sized candy bar, one ounce of dark chocolate chips, or a serving of gummy bears, and you’re all set!

You should also add in a few items for your mid-morning snack and your afternoon snack. And to make it all much more fun, buy yourself a new insulated lunch box while you’re back to school shopping! Your co-workers will be green with envy when they see your Superman Thermos in the fridge.

How do you keep your bagged lunches interesting?

Tired of the same old workout?  Has your routine become, well, routine?  Hey, it’s time to jump out of your rut and into something new here at Midtown!MORE