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Just a few changes to the April Schedule.
All updates are reflected on the website as well. 

MEMBERS-ONLY ACCESS
TRY YOUR FREE CLASS!

MEMBER SPOTLIGHT: 
Paul Tosti

 
I first wrote about my brother a little over a year ago. I am so proud of his health and fitness transformation. So now, over a year later, he is also a fitness client (along with his wife Jessica). Mike and I gave Paul and Jess our old indoor cycle, and we also gave him a rower for his birthday. The addition of these two machines has helped to vary his workouts and give him a more well-rounded fitness routine. 
Tell us about you! 
I am 35 year-old father of two girls, McKenna and Brooklyn. As you know, my wife is Jessica. I am a full time music educator for Neshaminy School District.
 
Tell us about your fitness journey
I started working out seriously after Brooklyn was born. Then I got a hernia and couldn’t lift anymore, so I took up running as a way to stay active. I ran my first 5k a week after my hernia surgery.  I have been running and lifting ever since. Recently, I've started indoor cycling thanks to Lauren and Mike for giving us their old bike.

Did you change your diet as well?
At first I didn’t. Then I plateaued and knew I needed to change something else. I cut carbs and started to replace a meal a day with a protein bar.
 
What was your biggest challenge?
Getting over the struggles of flattening my weight loss curve and keeping up with cardio in the winter when I can't run outside.

What was your motivation?
My girls were my biggest motivation. When I noticed myself winded walking up the stairs behind them I knew it was time to lose weight.

How do you stay consistent? 
I wake up at 4am  every morning and run 4 miles and try like hell to get in another exercise before the end of the day.

What Forever FIT classes do you use? 
I have started the cycling classes. And find it challenging. I’m working to make it more consistent.

What has been your biggest accomplishment?
I ran a half marathon over the summer last year. And i just signed up for the virtual Boston Marathon.

What is your goal? 
I’d like to be down to 200 lbs and continue to inspire others to be healthy even when they think they can’t. 

Not ready to return to ‘normal’? Here’s your guide for easing back in.

The end of isolation feels closer than ever, with many states opening up vaccines to anyone 16 and older. Students are returning to in-person learning, and some companies are beginning to talk about bringing employees back into offices. President Biden has said that by the Fourth of July, the United States will resemble something like normal.

Ready or not, change is coming. But after more than a year of staying six feet apart, the thought of transitioning to a “new normal” may come with mixed emotions.

People may feel that their social skills are rusty, experts say, or feel anxious about doing activities that they carried out daily before the pandemic.

Indeed, the pandemic has changed people’s lives in disparate ways. So as we reenter into something that resembles pre-pandemic life, there’s no one-size-fits-all advice for how to do so as smoothly as possible, according to experts. Still, there are tips that may help.

HOW TO COPE WITH THE RETURN TO "NORMAL"

SPRING IN TO SHAPE FOR THE SUMMER

An Exclusive Forever FIT Discount for you, your friends, and your family! 


Spring is the perfect time to get in shape for summer.
If you’re looking to lose weight and get toned, try Forever FIT.
My LIVE virtual and pre-recorded classes will help push you to your limit so you can achieve your goals and get healthy.

Try one month of challenging daily workouts with a variety of classes that will keep you motivated.
There is something for everyone, all in the comfort of your own home.
FIRST TIME CLIENTS USE CODE: FIRSTFIT20 
Save 20% off a one-month membership! Give it a try! 

CURRENT FOREVER FIT MEMBERS: Invite a friends and family, and you will receive a FREE month. Promote Forever FIT with the DISCOUNT CODE: FITFRIEND20. Your friends and family will get 20% off the membership of their choice, and you will receive a free month! Refer as many friends as you'd like, the free month promotion is unlimited! 

Click the image below to download the flyer. Print it at home, or post on social media.  
REGISTER NOW!


Not All Carbs Are Created Equal

Recently a nutrition client said to me, "I love rice. But I know rice is bad." I said, "Why is rice bad?" 
To which she replied, "Because it's a carb." 
We have got to get it out of our heads that carbs are bad. Carbs are necessary to live, and in fact about 40-50% of our daily caloric intake should be derived from carbohydrates! 
What is important to understand is the difference between whole and refined carbs, to know exactly what foods contain carbs, and to consume them at an appropriate time. 


There are many different types of carbohydrate-containing foods, and they can vary in their health effects.

Carbs are sometimes referred to as “simple” versus “complex, or “whole” versus “refined.”

Whole carbs are unprocessed and contain the fiber found naturally in the food, while refined carbs have been processed and had the natural fiber removed or changed.

Examples of whole carbs include:
  • vegetables
  • quinoa
  • barley
  • legumes
  • potatoes
  • whole grains
On the other hand, refined carbs include:
  • sugar-sweetened beverages
  • white bread
  • pastries
  • other items made with white flour
Numerous studies show that refined carbohydrate consumption is associated with health conditions like obesity and type 2 diabetes.

Refined carbohydrates tend to cause spikes in blood sugar levels, which leads to a subsequent crash that can trigger hunger and lead to food cravings.

They’re usually also lacking in essential nutrients. In other words, they’re “empty” calories.

There are also added sugars, which should be limited as they’re linked to all sorts of chronic diseases.

However, all carbohydrate-containing foods shouldn’t be demonized because of the negative health effects of processed items.

Whole food sources of carbohydrates are loaded with nutrients and fiber and don’t cause the same spikes and dips in blood sugar levels.

Numerous studies on high fiber carbohydrates, including vegetables, fruits, legumes, and whole grains, show that eating them is linked to improved metabolic health and a lower risk of disease.


Low Carb Diet Conundrum
No discussion about carbs is complete without mentioning low carb diets.

These types of diets restrict carbohydrates while allowing plenty of protein and fat.

Though there are studies that indicate that low carb diets can help you lose weight, they tend to focus on those who have obesity, metabolic syndrome and/or type 2 diabetes.

Some of these studies show that low carb diets can promote weight loss and lead to improvements in various health markers, including HDL “good” cholesterol, blood sugar, blood pressure, and others when compared to the standard “low fat” diet.

However, a review of more than 1,000 studies found that while there were positive outcomes with low carb diets less than and at 6–11 months, there wasn’t a significant effect on cardiovascular risk factors after 2 years.

Additionally, a National Health and Nutrition Examination Survey in 1999–2010 that analyzed low carb diets and the risk of death found that those who ate the least amount of carbs tended to die prematurely from any cause, including stroke, cancer, and coronary heart disease.

‘Carbs’ Are Not the Cause of Obesity
Though limiting your carbs can lead to weight loss, it doesn’t mean that eating carbs in and of itself is what caused weight gain in the first place. 

While it’s true that added sugars and refined carbs are linked to an increased chance of developing obesity, the same is not true of fiber-rich, whole-food sources of carbohydrates.

In fact, humans have been eating carbs for thousands of years, in some form or another.

Yet the rate of developing obesity started growing since the mid-20th century with an uptick around 1980 when 4.8 percent of men and 7.9 percent of women had obesity.

Today our numbers have increased exponentially and 42.4% of adults have obesity.

It’s also worth noting that some populations have remained in excellent health while eating a high carb diet.

The Okinawan people and the Kitavan islanders, who consume a significant portion of their daily calorie intake from carbohydrates, have some of the longest lifespans.

What they have in common is they eat real, unprocessed foods.

However, populations that consume a large amount of refined carbohydrates and processed foods tend to have a higher chance of developing negative health outcomes.


How to Make the Right Choices
As a general rule, carbohydrates in their natural, fiber-rich form are healthy, while those stripped of their fiber are not.

If it’s a whole, single-ingredient food, then it’s probably a healthy food for most people, no matter what the carbohydrate content is.

Instead of thinking of carbs as either “good” or “bad,” focus on increasing whole and complex options over those that are processed.

Things are rarely ever black and white in nutrition.
But the following foods are a better source of carbs.
  • Vegetables. All of them. It’s best to eat a variety of vegetables every day.
  • Whole fruits. Apples, bananas, strawberries, etc.
  • Legumes. Lentils, kidney beans, peas, etc.
  • Nuts. Almonds, walnuts, hazelnuts, macadamia nuts, peanuts, etc.
  • Seeds. Chia seeds and pumpkin seeds.
  • Whole grains. Choose grains that are truly whole, as in pure oats, quinoa, brown rice, etc.
  • Tubers. Potatoes, sweet potatoes, etc.

These foods may be acceptable in moderation for some people, but many will do best by avoiding them as much as possible.
  • Sugary drinks. These are sodas, fruit juices with added sugar, and beverages sweetened with high fructose corn syrup.
  • White bread. These are refined carbohydrates that are low in essential nutrients and have a negative effect on metabolic health. This applies to most commercially available breads.
  • Pastries, cookies and cakes. These foods tend to be very high in sugar and refined wheat.
  • Ice cream. Most types of ice cream are very high in sugar, although there are exceptions.
  • Candies and chocolates. If you’re going to eat chocolate, choose quality dark chocolate.
  • French fries and potato chips. Whole potatoes are healthy. However, french fries and potato chips don’t provide the nutritional benefits that whole potatoes do.

Low Carb Is Great for Some, But Others Function Best with Plenty of Carbs
There is no one-size-fits-all solution in nutrition.

The “optimal” carbohydrate intake depends on numerous factors, such as:
  • age
  • gender
  • metabolic health
  • physical activity
  • food culture
  • personal preference
If you’re overweight or have medical conditions such as metabolic syndrome and/or type 2 diabetes, you may be carbohydrate sensitive. In this case, reducing carbohydrate intake is likely beneficial.

On the other hand, if you’re just trying to stay healthy, there’s probably no reason for you to avoid “carbs.” However, it’s still important to eat whole, single-ingredient foods as much as possible.

If your body type is naturally lean and/or you’re highly physically active, you may even function much better with plenty of carbs in your diet.

For more information about the amount of carbs that’s right for you, talk with your healthcare provider.

Sping is in the Air and a New Smoothie Season is Upon Us! 

It's prime time to drink the rainbow! "Smoothie recipes are a great way to get fiber-filled fruit and whole, real food nutrition," says Anne Mauney, R.D., blogger at . "The key is to make sure that you are pairing your fruit with some staying power in the form of protein (like milk, yogurt, cottage cheese or a protein powder - and healthy fat like nuts, nut butter, avocado or seeds)."

Avocados are ripe for the picking come spring, as are other colorful fruits and vegetables that are ideal for blending. Around April, as leafy greens start reaching their peak, Mauney sneaks in some spinach into her smoothies for an extra nutrient boost. Plus, just four weeks of increased  consumption can lower risk for cardiovascular disease, so plug in your blender and get sippin' for a slimmer and stronger you come summer.
8 SPRING SMOOTHIE RECIPES TO TRY!

Classes Outside of Forever FIT

Monday: Spinning® @ Washington Township Edge - 6:30pm
Monday: OUTDOOR Zumba® @ Washington Township Edge - 7:30pm
Wednesday: Bike Bootcamp @ Washington Township Edge - 7:30am
Thursday: Spinning® @ Washington Township Edge - 6:30pm
Sunday: Spinning® @ Northeast Cycle - 8:30am
Sunday: Spinning® @ Northeast Cycle - 9:30am

Next Weekend's Playlist: FREESTYLE!

And you don't want to miss the Mother's Day Ride!!! 
REGISTER FOR MY SUNDAY CLASSES

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! 
SIGN UP FOR NUTRITION COACHING
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! 
lauren@laurenhanan.com
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Hanan Consulting & Design · 715 Whitman Dr · Turnersville, NJ 08012-1333 · USA

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