This course will prepare you to become one of the most capable, trusted and in-demand sitters in your neighborhood. Start your babysitting business on the right foot and learn how to be a safe, professional and reliable sitter.

Can the excuses: Just get moving! You can come up with a million reasons for not being physically active. Some might even be valid. But know this: Stillness is bad. Roughly 3.2 million people die each year because of physical inactivity. Regular exercise, especially among older adults, is critical to good health. Here are some suggestions that can help you get moving again.

Have you heard of H.I.I.T.?  HIIT, or High-Intensity Interval Training, is a workout method that alternates short periods of intense exercise with brief recovery periods. Here is a high-intensity HIIT session designed to give you a quick cardio workout where ever you may be - No equipment needed!

Be ready to act! Take one of many American Heart Association CPR/AED or First Aid classes offered at our Chesterton location. Sign up today!

What’s all the excitement? Have you seen our Myzone Leader board? It is a ranking of the Top 20 participants for the most MEPs earned in the month. Are you on the board? 

Spend time in our incredible warm water pools and learn skills you will need to work as a professional lifeguard in this concise, hands-on session. Sign up beginning May 5th at the Chesterton Service Desk for our next session.

Here are the 5 health numbers everyone should know and share with their doctor - Blood Pressure, Blood Sugar, Cholesterol, Body Weight and Waist Size. Our convenient in-house health screenings can put some of these important numbers (and more) at your fingertips!

Our next Blood Drive is Wednesday, May 21st from 11am-3pm. Stop in to donate blood or make an appointment. 

As our upcoming blood drives are scheduled, we will list them here and provide a convenient link for you to make your appointment. Thank you in advance - we greatly appreciate the time and efforts of our donors in helping us fill this critical need in our community. 

Our Kid Zone Pilot Program is back in full swing!! Come in, meet our staff, see the clean and kid-friendly facility and get all your quesions answered!

 At Franciscan Health Fitness Centers, our Certified Massage Therapists are not just skilled practitioners; they are your partners in achieving peak physical and mental health.  Here’s why integrating regular massage into your workout routine is a game-changer.

The benefits of strength workouts are indisputable, but getting started after age 50 may present a few challenges—especially if you have a history of back, hip, knee, or other joint pain.  Before getting started on a new exercise routine consult with one of our trainers at Franciscan Health Fitness Centers.

Shoulder pain is a common condition that can significantly impact your daily life by limiting your ability to enjoy recreational activities or perform simple tasks. Understanding the causes, available treatments, and preventive measures can help you manage and relieve shoulder pain.

Did you know that Zucchinis were first brought to the United States in the 1920s by the Italians? And, that the flower of the zucchini plant is edible? If you would like to know more fun facts about Zucchini, read on. Guess how much the world's largest zucchini ever grown weighed.....

 Here is a glimpse into the rigorous training programs and certifications our employees receive, aimed at ensuring the safety and security of our members and staff. These training opportunities really differentiate us as a Fitness Center and make us into a stronger team with your health and safety always in the forefront.

We have a great reason for you to get a jump on your spring cleaning - a Changing Footprints SHOE DRIVE! Bring in your last year's castoffs, the ones your kids have outgrown, your smelly old athletic shoes, sandals, boots, shoes - we'll take them all and put them to good use!!

Are you ready for summer? Planning on spending lots of time on the golf course this season? 

What if we could help you have a better game with fewer injuries? Our Fitness For Golfers will show you how to warm up and exercise the muscles you use most out on the fairway, lessening the chance for injuries and giving you a better game overall.

With the season of Lent comes the opportunity to find meat alternatives each Friday. Fish, which is a great meat substitute, is not only delicious but incredibly good for you as well.

Incorporating sauna sessions into your post-workout routine can be a benefit for your health and fitness journey, however, it's crucial to approach with caution. Stay hydrated, limit session durations, and most importantly; consult with a healthcare professional prior to usage, especially if you have pre-existing health conditions.

Whether you are rushing to the gym from work, working out first thing in the morning before you start the rest of your day, or enjoying a relaxed weekend training day, you will want to make sure your gym bag is packed and ready to go!

Our community has once again proven its generosity and compassion in 2023. As we reflect on the past months, we're immensely grateful for the incredible support and contributions our Members and Co-Workers have made to our various causes. Each gesture, no matter how big or small, has made a significant impact on the lives of those in need.

Diabetes can present itself in a variety of ways including and not limited to: frequently feeling thirsty, slow healing sores, or frequent urination. Family history, geography (eating habits or trends where you live), ethnicity, and age are all risk factors for diabetes.

Barbie has taken on a new role – that of a fitness inspiration. Beyond her stylish outfits and dreamy lifestyle, Barbie is now championing a message of health, wellness, and empowerment.

Our TRX classes, available at both Clubs, are a great option for those who are interested in learning more about this type of training. The classes welcome all levels and will give you a 50-minute full body workout. Would you like to know more about TRX? Read on!

September is National Healthy Aging Month. Whether you are fighting with the thought of getting older or aging gracefully, we'd like to help you look at it from a health perspective. Here are some great tips for ways you can take better care of yourself - no matter what age you are!

As dedicated working parents, finding the right balance between work and family can be a challenging endeavor. Between the daily grind and consistent struggles of being a parent, ensuring your child's immune system remains healthy becomes a challenging priority. Thankfully, there are practical strategies that can help strengthen your child's immunity while juggling life's many demands.

Do you know the amount of water you need to keep healthy during exercise? Keep reading for the answer...

What do you know about the Member on the cycle next to you? Do you ever strike up a conversation with others during cool down in class or while you are changing your shoes in the locker room? Here we are spotlighting Members who have a story to tell, but then again, doesn't everyone? Check out our Member Spotlights and learn about the your fellow Members!

Once a self-massage technique used only by professional athletes, coaches, and therapists; foam rolling is now an everyday practice for people at all levels of fitness.

National Senior Health & Fitness Day is the last Wednesday in May each year. We support and encourage our senior members every day for getting their workouts done either at the Club or at home!

DANCE FITNESS GROUP EXERCISE CLASS OFFERED ON MONDAYS AT 6:45PM Join us for our Dance Fitness Class on Monday's with Michelle. Enjoy a throw down, heart stompin' good time with choreographed line dances that combine body movement and footwork from country, hop-hop, ballet and Latin dance moves. A breakdown of each dance will be demonstrated so everyone can follow along.

Just like humans, exercise benefits our pups in so many healthy ways – from their hearts to their brains. With training for them and self-discipline for us, your pet can turn out to be your best workout buddy!

Specialty sports call for specialty shoes. Here is a quick guide to what to look for in an athletic shoe. Don't forget to replace shoes when they become broken down and no longer support or fit your feet. When wearing shoes in a gym - be sure they are clean and dirt/salt free to lessen the wear-and-tear on both the shoes and flooring.

 One great way to get your morning started and your sluggish body moving is morning stretching. Start with any of NASM’s 5 easy mornings stretches to jump start and unlock your body for the day.

Low back pain can result from an acute injury or from chronic overuse that leads to arthritis. This, in turn, can break down the fluid-filled disks in your spine that act as shock absorbers. Whatever the cause, there are some practices you can do to strengthen your back and keep lower back pain at bay.

Are you curious about habits of happy people? Do you have some of the same habits? Would you like to have more of them? A great deal of happiness is within your control and here are a few pointers on how to work toward your "happy".

After months of shopping for gifts and holiday meals, making travel plans and making sure no one is left out of family events, it's easy to still feel overwhelmed. That’s why it’s so important to focus on gratitude.  Gratitude is the practice of noticing and being thankful for what is valuable and meaningful to you and can really put the season into perspective.

What is a kettlebell exactly? It looks like a cannonball with a handle on it.  They come in different sizes and weights, depending on your strength and overall goals. Kettlebells are used for both strength and cardio.

Did you know that November is National Peanut Butter Month? Who can resist that peanutty smell and the way it sticks to the roof of your mouth... Here are 8 reasons you may want to find a way to eat peanut butter even more often than you already do.

Plantar heel pain is a common problem among adults; it can lead to severe pain which causes significant disability and impairment of activities of daily living. Be sure to see your doctor and begin treatment so that your foot pain doesn't get in the way of your regular fitness routine.

Have you considered Bariatric or weight loss surgery? It's a big decision and a huge lifestyle change. Franciscan Health Fitness Centers is here to help you both pre- and post-op on your journey to better health.

Today's leisurewear is made out of synthetic fabrics. While they are good at wicking away moisture from the body, they can also keep sudsy wash water from penetrating through the fabric and leave odors on your clothes. If you can't keep up with all the smells you bring home from your workout or the gym, read on for some fresh ideas on how to defeat them once and for all!

This year, for the first time ever, I tried gardening. For the first time since covid began, I felt like my old self. I didn’t think gardening would be such a workout but being out in the sun, hauling all of those bags of dirt, and getting the earth ready to plant really got my heart pumping! Physical activity really does have a huge effect on our mental health!

Is detoxing healthy or hazardous? Here's what doctors are saying about this on-again, off-again trend.

So, how can you prevent Kidney Stones? There are a few things you can do to help prevent stones from forming beginning with dietary changes and medication but the most important measure to take is making sure you are DRINKING ENOUGH WATER!

We are proud to be an accredited American Red Cross Learn to Swim Provider offering Private, Semi Private, and Group Swim lessons to the Duneland Community and with our local proximity to Lake Michigan, it’s imperative that our children are comfortable and competent around the water.

There are many different opinions on just how much water you should be drinking every day. One thing we do know is, water is essential to good health. Are you getting enough? Let’s see if we can help you find out.

Offered six days a week at multiple times at our Chesterton location, LES MILLS BODYPUMP can be the basis of your personal health plan. Find out about the benefits of including BODYPUMP in your workout schedule.

Our convenient neighborhood location offers many medical services of which you may not be aware. Here is a guide to what is in our building and how to reach out to them when you feel the need.

If you workout alone, you're missing a great opportunity to get more motivated, spend time with like-minded fitness friends and recharge your social battery while you stay fit!

Self care during pregnancy is as important as caring for your baby because a happy mom has a happy baby and family. Take some time out of each day to try out these simple ways to practice self-care during and after pregnancy.

With bathing suit weather quickly approaching, we took the opportunity to sit down with our own Andrew Main, Fitness Supervisor, to ask a few questions about a workout option that may help you get in shape for summer. 

Can your inactivity be contributing to chronic disease? There are many causes of chronic diseases and lack of movement is a factor in them. Don’t let inactivity sneak up on you and create bigger issues.

It's aways a good time to take stock of what you are doing to keep your heart healthy. Here are five numbers that can help you keep track of your health.

Now there's even more reason to get out and get moving, even moderately. Your brain (and your heart and lungs) will thank you. 

Many of us are starting our year off with new fitness goals and nothing stops a new workout regimen faster than a strain, sprain or tear. What is the difference between them, how do you treat them and what can you do to prevent these injuries?

Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion.

With the Coronavirus continuing to spread across the world, it's easy to feel helpless in such an unprecedented time. But there are some precautions we can make for our health that are in our control. Here are 11 great tips for your optimal health.

Balance is something that everyone takes for granted until they lose it. It is important in more ways than some people may think. 

It is important to try and make time for the things that matter to us. Spending time with our loved ones, enjoying a meal together, allowing ourselves the luxury of sitting quietly savoring our surroundings, reading a book or getting creative. At times, these things may all feel like distant memories.

Knowing what to eat before and after exercise can be a minefield. We are all individuals and what makes us thrive is dependent on our many unique factors. Trying different options, listening to our bodies and finding what is right for us is key to feeling energized and getting the most out of our workouts.

Vitamin D has been considered an important nutrient for many years. Recently, there has been a lot of research into it due to its possible role in protecting people from the effects of COVID-19. 

How do we know if we are overtraining and what are the dangers associated with it? Here are some great tips on how to prevent overtraining during your daily routine.

Which type of yogurt is your family’s “go-to”? Even with so many flavor, texture and brand choices, one thing is clear – yogurt is good for you!

How are your Brain and Your Heart Connected?

Is there anything more refreshing than the smell and taste of a freshly squeezed lemon? Used for everything from cooking to cleaning, lemons can also be used to give drinks more flavor. 

The added sugars in the foods we are eating can turn a normally healthy food into a not so healthy food! Added sugars are different than sugars from fruits and dairy products, because added sugars are added to our food and come with calories, but minimal nutrition. The nutrition facts label is changing, and the new label will list total sugars and added sugars, so you know how much is natural versus added. 

 They can help us lower our calorie intake and reduce our risk of heart disease, stroke and protect us from certain cancers when eaten as part of an overall healthy diet. It is important to find fruits and vegetables we enjoy and eat a variety, because each fruit and vegetable has a unique nutritional profile.

Why eat whole grains? Whole grains are packed with nutrients like protein, fiber, B vitamins, antioxidants, phytochemicals and minerals. 

Why meal plan? Meal planning is a great place to start improving your food choices. When we plan out our week and make healthy foods and recipes available and ready to eat when we are hungry, it can help us avoid the fast-food line, and it can improve our overall diet quality. 

Hard-core exercising may not be at the top of your to-do list; however, water aerobic exercises with their low-impact, gentle-on-your-joints benefits offer a great alternative to traditional exercise at a gym.

The pandemic has caused changes in the lifestyles of people worldwide. With the influx of questions has come a surge of funding and research opportunities to find answers. One area of focus has been the severity and recovery of those who have survived COVID in respect to their exercise habits.  

Whether you are young or old, overweight or fit, yoga has the power to calm the mind and strengthen the body. We offer Yoga on our Group Exercise Schedule at no additional cost at both Clubs. Come join us.

Fruit and vegetables have been in our diet for the entirety of human history. We eat them raw, cooked, chilled and frozen – in ever increasingly creative combinations. And we're always trying to find new ways to incorporate more fruits and veggies into our daily diet.

Gym etiquette is nothing more than respect. Respect for the equipment, others, and yourself in the gym. Everybody's there for the same reason, and nobody wants to be distracted or held up. 

Wearable three ways, you can simply switch between the chest belt, wrist strap and arm band, depending on your choice of physical activity.

Whether you have been recently diagnosed or are currently living with diabetes mellitus,it is important that you understand how you can live a healthier life. 

Meditation is a mind and body practice that has a long history of use for increasing calmness and physical relaxation, improving psychological balance, coping with illness and enhancing overall health and well-being. 

There is something to be said about the power of working out in a group, but what is it about exercising with others that motivates us? Exercising With A Group Can Take Your Workouts Up A Notch.

So how does caffeine affect exercise? Caffeine, a very commonly used stimulant during exercise, walks a fine line between beneficial and detrimental to your workout.

If you have yet to try the rapidly growing fitness phenomenon Barre (pronounced BAR), you are probably in for a big surprise.  Barre is now offered at no additional charge at our Chesterton Location.

Trainers are always talking about the importance of core strength. Here is what you need to know about why core strength is so important.

Cardiovascular exercise or "cardio" is the most important physical activity you can do to keep your heart, lungs, and circulatory system healthy while also improving your overall fitness. 

The greatest escape you can take without leaving the room

Of all the lifestyle changes that have been studied, regular physical exercise appears to be one of the best things that you can do to reduce your risk of getting dementia.

As the New Year begins and you find yourself working on the “New You”, remember the old saying, “You are what you eat.” If you pay close attention to what you are eating and drinking, you will get even better results.

If you like to dance like no one’s watching, Zumba might just be for you! The Latin-inspired dance workout is one of the most popular group exercise classes in the world. 

Being aware of your risk factors and making healthy choices puts your future in your own hands.

What you do in the morning contributes greatly to the tone of your day.

Don’t Let the Pandemic Stop You! Working up a sweat and staying healthy.

Looking for a fitness program that doesn’t involve a gruesome workout on a treadmill? Aqua aerobics is a wonderful all-over body workout and a great way to mix up a traditional gym workout with the fantastic benefits of water.  

The Chicago Heights Club and Chesterton pools have all been converted to salt water. Members have been very happy with the differences the conversion made. 

Joseph Pilates, the creator of the worldly popular Pilates exercises once stated, “Developing minor muscles naturally helps to strengthen major muscles.” 

How much water is enough? Drinking water before you exercise or go out into the sun is an important first step.

As more of us continue to work from home, we're likely to find ourseves sitting for prolonged periods of times. Take 30 seconds to feel better. Avoid the health risks of sedentary behavior. 

Have you ever noticed how music affects not only your mood but also the pace at which you do things? What music can help you do isn’t just in your head – there’s scientific proof of what it does for your workout. 

Do you know the signs and risks of having AFib? Here is what to look for and what occurs with AFib.  September is National Atrial Fibrillation Month 

According to the American College of Sports Medicine, the minimum amount of exercise you need is 150 minutes per week and it should include Cardio, Strength and Flexibility training.

 Myzone is an innovative wearable heart rate-based system that uses wireless and cloud technology to accurately and conveniently monitor physical activity. Myzone devices deliver a fully connected solution for anyone who wants an accurate (equivalent to an EKG at 99.4%), gamified and motivating wearable experience. Myzone is available for purchase at our Service/Front Desk.

The best form of exercise is one you can do regularly. Adding interest to boring cardio is as easy as adding intervals! Interval training is simply adding alternating bursts of more intense activity with intervals of less intense activity (recovery). 

Getting muscle strength back with weight machines. It’s time to rebuild your muscles and the best way to do that is to start out with some resistance training. Resistance training is a form of exercise that improves muscular strength and endurance.  

Awareness. Prevention. Education. Health Information for You and Your Loved One. We strive to be the leading wellness resource for individuals looking to live a healthy lifestyle.

Due to the Covid-19 Pandemic, working from home has been the case for most people. After sitting in a chair for your long work day, you probably want to get out of it as fast as you can, but a chair is a great tool to use to help you stretch.

If you are an older adult looking to establish an exercise routine, you should, ideally, be able to incorporate 150 minutes of moderate endurance activity into your week.

Not every participant in the group has to have the same physical activity level. The job of the Personal Trainer is to work with each participant’s physical needs to help make the group successful.

This great workout video will lengthen and strengthen your muscles and as well as your core. This home workout for women will improve your posture and your flexibility.

A variety of equipment will be used to tone and tighten the abs and lower body and will tighten all those trouble spots. Exercise wherever you are, on any device.

Join this fast-paced cardio class that includes simple step exercises along with weights, intervals, and calisthenics. This workout video will get your heart rate up and your body in gear.

Here is a low impact workout video designed for the young at heart who are wanting to workout at home. It includes exercises to improve aerobic fitness and burn body fat.

This workout video will improve your strength, balance, flexibility and even help the way you walk. Elevate your endurance & stability in the comfort of your own home on any device.

This high energy dance class uses motivating music with unique moves that let you leave your worries behind. Zumba’s exciting, easy to follow dance video can be enjoyed anywhere, on any device.

As our lifestyles and daily habits change during the COVID-19 Shelter-in-Place, kindness to each other is not only easy to practice, it’s even more important than ever. 

Training from home has benefits you may have overlooked with new options including LesMills Virtual workouts videos, online exercise classes, Myzone Master Trainer classes and Franciscan’s own trainer videos of the classes you love. 

Do you know what affects the health of your bones?  And that basic self-care for your bones should include strength training? We have plenty of options for you to choose from in our on-line At Home Workouts. 

March is National Nutrition Month but your body needs good eating habits year-round. Try to incorporate these healthy eating tips so you can lead by example when it comes to your family’s nutrition.

Make your meals healthier by swapping ingredients and lowering your calorie/fat intake with these easy tips. Don’t forget to include these healthy choices on your next grocery list! 

Learn the American Heart Association’s 7 key health factors and behaviors to decrease your risk for heart disease and stroke. Find out how to keep your heart healthy. 

Massage helps alleviate stress and the symptoms of many health conditions. Whether you need a Deep Tissue, Hot Stone or Ashiatsu Massage, we are here with options. Appointments are available in our Chesterton Club. 

We want to help you “Know your numbers” with a free fitness assessment for all members. This is the first step to a results-oriented program that will get you on the road to better health! 

Handwashing is a vital part of our everyday lives, but is even more important during certain times of year, like cold and flu season. But proper handwashing is not just for the winter months – it's a year-round good habit. 

Wearable Technology provides accountability and motivation. Rewards effort rather than level of fitness. 

Wondering how you can afford to eat a few pieces of holiday candy and not completely blow your eating plan out of the water? We have a few ideas of how you can indulge with less bulge!

It never gets easier; You just keep getting better! Having a workout partner can mean the difference between success and failure when it comes to your fitness goals.

The purpose of Myzone is to use technology to help people exercise harder and smarter! Franciscan Health Fitness Centers have brought Myzone belts to group exercise classes and the results really show! 

Technology is changing at a rate of knots, and so are the terms we use to explain it. These days the term virtual can mean, well, virtually anything. So what exactly is virtual exercise?

Studies that examined motivation to exercise or to lose weight have shown that the most enduring source of behavior change is internal motivation.  

Now that many New Year Resolutions have dissolved rather than resolved…..Let’s consider why New Year resolutions to lose weight and get in shape don’t work… 

How long have you been “working” on getting your workout routine in a place where you are getting the results you desire? If you’re like many, you experienced multiple attempts, all with great intention, but often fall short after a few attempts. You might be ready for a Personal Trainer …

In the words of Ben Franklin, “If you fail to plan, you are planning to fail!” To improve your health and meet your nutrition and fitness goals, you must plan out what you will eat! Make a grocery list for the entire week and go shopping weekly. Plan out your meals and snacks the night before to ensure you stay on track.

Snacking is an effective way to fit extra nutrients into your diet and prevent overeating at mealtimes. Here are some important reasons to always get your snack in each day!

Changing your attitude about exercise will be the key to beginning your exercise program. While on the Biggest Loser Ranch, Courtney, my daughter and partner on the show, said something to me I will never forget…