Spring has finally arrived! 

It's time to get outdoors and soak up some Vitamin D - so let's bring our workouts outdoors! And, if you want to get serious about shaping up for the summer, one of the best ways to lose weight is to track your food intake. I have some great healthy recipes for you - for dinner and smoothies! And, let's talk about the value of protecting our feet and joints by wearing proper footwear. Read on to learn more. 

Classes Outside of Forever FIT

Monday: Spinning® @ Washington Township Edge - 7:30am
Monday: Spinning® @ Washington Township Edge - 5:30pm
Monday: Zumba® @ Washington Township Edge - 6:30pm
Wednesday: Boot Camp @ Washington Township Edge - 7:30am
NEW CLASS Thursday: Spinning® @ Washington Township Edge - 5:30am
Friday: Spinning® @ Washington Township Edge - 5:30am
Sunday: Spinning® @ Northeast Cycle - 8:30am
Sunday: Spinning® @ Northeast Cycle - 9:30am

Four Outdoor Workout Ideas:
Under 20 Minutes! 

Use these outdoor workout ideas to enjoy the sunshine and work up a sweat! Spring weather invites us to get outside and these outdoor workouts will help burn fat. These workouts require no equipment (instead they make use of the best bodyweight exercises) and are a sure-fire way to get you fit. Being outside and enjoying the fresh air while you work up a sweat is actually pretty enjoyable and a great way to boost your mood! And there's so much more you can do than just running (which I personally despise and also can't do).

And remember, you can always take your iPad, laptop, or even phone outdoors to enjoy a workout with me and your Forever FIT family! 

Outdoor Workout #1 Backyard Bodyweight Circuit

Using your own bodyweight is a great way to work up a sweat and force your muscles to activate. In other words, make sure you're really contracting the muscles in question instead of just going through the motions

The Workout (Repeat 3x)

  • Walking lunges 10/leg
  • Push-Ups 12
  • Squat with step out 10
  • Reverse Plank Walks (crab) 30s
  • Mountain Climbers 30s

Outdoor Workout #2 Hill Sprints

(yes, I know this is running but it's more fun)

How to perform

  • Run up the hill as fast as possible
  • Walk back down
  • Rest ten seconds

Repeat for a total of 16 rounds.

Note: Depending on how big your hill is you may need a bit more rest at the bottom or less rounds. That is to say, judge by how you feel and try to beat your times/rounds every other week.

Outside Workout #3 The Leg Burner Bench Workout

For this workout, you'll need access to anything elevated! A bench, stairs on a deck, a kids picnic table - anything. Safety first though, make sure it's secure!

The Workout(Repeat 3X)

  • Bulgarian Split Squats 10/leg
  • Feet Elevated Glute Bridge 20
  • Close-grip push-ups 8-10
  • Around the world lunge 5 rounds per leg
  • Crab Walk 30s

Outside Workout #4 Speedy EMOM Workout For Busy Days

EMOM means every minute on the minute. For this full-body workout, you'll want to set a timer. Perform the reps listed as fast as you can (while maintaining form) and then rest the remainder of the minute. Start the next exercises at the minute mark and continue.

The more you go through the workout the more tired you get. the more tired the longer it takes you. Thus, less rest.

  • Curtsy Lunge x8/leg
  • Push-Ups x8
  • Squats x5/side
  • Single-Leg Crunch x4/side

Try to get in a total of 4-5 rounds if you have time!

Sheet Pan Chicken Teriyaki with Cauliflower Rice

I'm literally making this tonight. The only thing I'm changing is that I'm using ground chicken instead of chicken breast. 

Eight Reasons to Track What You Eat 

I am a HUGE advocate of using MyFitnessPal. I track everything I eat, all calories I burn, and every step I take. Why? Accountability. I guarantee you that "healthy" smoothie you get after the gym is packing on hundreds of additional calories that are not nutritious. I make sure to plan my meals in the beginning of the - not food prep, I just can't eat the same thing every day. I just plan my meals and put them on the calendar. Each morning, I track what I will eat that day - this gives me an idea of how many calories I will take in, how much I need to burn, and how much "wiggle room" I may have. 

Did you know that 88% of people who track their intake on applications such as MyFitnessPal for (just) 7 days lose weight?

That statistic alone should be enough to convince you that if you’re not reaching your nutrition goals, you may want to try tracking what you eat. Regardless of if you want to lose weight, tone up, or just get healthy, tracking your food provides priceless insight into your starting point, areas for improvement, and ensuring progress over time.

This article is so informative. It gives you eight reasons to track, how to track, and tips for keeping up with the new lifestyle change. 


Looking for Testimonials! 

I'm building out my website and need some real-life testimonials from clients! 
If you'd like to offer a statement or positive testimonial regarding your results and the Forever FIT program please email me!

10 Fat-Burning Smoothies to Try 

Smoothies can be very hit or miss if you don't know how to make them right. While many of the prepared smoothies from the grocery store or juice bar can contain enough sugar to equal a can of soda (see article above!), homemade smoothies and shakes can actually be a nutritious substitute for meals. (Especially when they're high-protein smoothies.)

Thanks to these nutritionist-approved recipes from the book, Zero Belly Smoothies, we now have the most nutritious (and tastiest) smoothies that will help you shed those stubborn pounds instantly. 

The Importance of Good Footwear

Guys. I've noticed that some of you come to class in bare feet! If you are doing any type of workout that requires any type of impact you need to wear the proper footwear! Protect your joints, protect your tendons, protect your feet - they are arguably the most important part of your body.... trust me, I know! 

Our feet are the foundation of our everyday lives. Every good foundation must have the right support. Most of our lives are spent in shoes. Anyone can go out and buy a new pair of shoes based simply on how they look, but for the person who is always and always on their feet; good footwear is worth its weight in gold. However, footwear goes far beyond the appearance that a shoe has on the foot. Bad footwear can cause injuries or have long-term effects on our posture so investing in a quality pair will be beneficial in the long run.

Good footwear can prevent back problems

Consider your feet as the base of a building, if the foundation is off the rest of the building is off.  Many people who experience back pain have it because of faulty or unsuitable footwear. If the foot does not keep the back in proper alignment then there is a great probability that this misalignment over time will result in back problems. Sometimes adding an insole is a good idea as this will cushion the hard impact of walking, puts your foot into a more neutral position, and therefore takes away the stress traveling through your ankles up into your legs and lower back.

Good footwear is needed to protect your joints and minimize the impact

Some of the most common sports injuries are ankle based which is why wearing supportive footwear is so important.  Many sports trainers have inbuilt shock absorbers for runners or joggers to cushion the impact. Cushioning is most important so that you can reduce the likelihood of injuries, meaning you can carry on with your normal routine and work out more efficiently with the peace of mind that you are doing the best you can to look after your body.  

Your footwear can impact your performance

Specific footwear is designed for specific sports meaning the shoe is designed to protect against certain movements and support the places that need it. For example, basketball shoes will be designed for heavy impact for jumping and also have good ankle support for quick turns. Having a shoe that knows your needs means you can play or work out more efficiently knowing that you already reduced the risk of injury.

At the end of the day, footwear is worn to protect you!  Choose your shoe depending on the type of activity you will be most involved with as it will be designed to handle those movements. Always try on footwear with correct socks e.g. sports socks or the ones you will be wearing when you work out. If you are not sure what to look for in a fitness shoe - ask the staff as they should be educated in helping you to find the best shoe for you. And listen to your feet - if you try them on and your feet say NO, try another pair until you find the perfect fit.

I'll be back on Sunday, 3/12


Forever FIT Offers Nutrition Coaching! 

If you are interested in learning more about balanced eating, maintaining health, and controlling some negative eating habits, join Forever FIT today! I am a certified Nutrition Coach! 
Do you have a song you'd love to hear in class? Or maybe a tip for other valuable information I should include in this newsletter? Email me!

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Hanan Consulting & Design · 6525 Creekview Terrace · Pinellas Park, FL 33781 · USA

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