Copy

Let's Celebrate Spring!

Spring is right around the corner and I can't wait for the temperatures to rise and to get outdoors to enjoy some sunshine! 
MEMBERS-ONLY ACCESS
TRY YOUR FREE CLASS!

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: Spinning® @ Washington Township Edge - 5:30am **3/9
Wednesday: Boot Camp @ Washington Township Edge - 7:30am
Wednesday: Zumba® @ Washington Township Edge - 4:30pm
Thursday: Spinning® @ Washington Township Edge - 8:30am **2/24 - 3/31
Friday: Spinning® @ Washington Township Edge - 5:30am
Sunday: Spinning® @ Northeast Cycle - 8:30am
Sunday: Spinning® @ Northeast Cycle - 9:30am
 


Spring Training!!

The biggest mistake most make when trying to lose fat fast is performing high-rep workouts and overdoing cardio. The best way to increase your metabolism is to increase your muscle mass, so you burn more calories both during exercise and at rest—and that means heavier weights. 

This monthly workout plan designed by SHAPE.com was designed to build lean muscle and jumpstart metabolism so you'll feel like your fittest self in just four weeks. Follow along with the monthly workout plan using the calendar below for a far-from-boring sweat sesh schedule that'll keep you interested — and keep your muscles guessing. Each week of the monthly workout plan is designed to grow progressively more intense to help maximize your results and avoid a progress plateau.

Here are my recommendations for the classes that Forever FIT offers: 

  • Killer Core Workout: CoreWorks
  • No-Treadmill Cardio: Zumba or Cardio Sculpt
  • Stretching: Yoga
  • HIIT: STRONG Nation
  • Lower-Body Strength: Stretch & Strength Lower Body
  • Abs and Arms: Stretch & Strength Upper Body
  • Total Body Cardio: CardioSculpt

Don't forget: Your eating habits play a huge role in any fitness or weight loss goals and in your overall health and wellbeing, so be sure to pair this monthly workout plan with a healthy diet. Stick with nutritious meals packed with moderate portions of lean protein, whole grains, and vegetables.

Tofu & Watercress Salad with Mango & Avocado

This tofu-topped watercress salad is a fresh, plant-based meal perfect for when you want something hearty but are looking to cut down on the meat. The mango and avocado add tangy flavor and creamy texture to bring the salad together.

READY IN: 20mins

SERVES: 4

INGREDIENTS

Ingredients

Ingredient Checklist
  • ¼ cup extra-virgin olive oil
  • ¼ cup red-wine vinegar
  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard
  • ¼ teaspoon salt
  • ½ teaspoon ground pepper
  • 8 cups lightly packed trimmed watercress and/or mixed salad greens
  • 1 cup Honey-Balsamic Roasted Tofu (see Associated Recipe)
  • ½ ripe avocado, sliced
  • ½ cup chopped fresh mango
  • ½ cup sliced red bell pepper
  • ¼ cup thinly sliced red onion
  • ¼ cup thinly sliced radishes
  • ¼ cup chopped fresh cilantro
  • 2 teaspoons sesame seeds

Directions

Instructions Checklist
  • Step 1

    Whisk oil, vinegar, honey, mustard, salt and pepper in a small bowl.

  • Step 2

    Arrange watercress (or greens), tofu, avocado, mango, bell pepper, onion and radishes in 4 bowls. Serve drizzled with the dressing and sprinkled with cilantro and sesame seeds.

Nutrition Facts

Serving Size: 
2 cups
Per Serving:
 
308 calories; fat 24g; sodium 480mg; carbohydrates 14g; dietary fiber 4g; protein 11g; sugars 8g; saturated fat 3g

How to Make Time for Yourself Without Feeling Guilty or Selfish

Deep down we all know the value of self-care but putting ourselves first every now and then can still feel difficult. In this article, I’m sharing some simple tips on how to make time for yourself without feeling guilty or selfish.

Have you ever heard the saying that ‘you can’t keep pouring out of a cup that’s run dry? If you’re running on empty and haven’t given yourself an adequate chance to recharge your batteries and take care of yourself (in whatever way that means to you) then you can’t be the best version of yourself. You won’t be the best parent, partner, daughter, son, friend, employee, or the best you that you can be.

So, even if you don’t feel important enough to prioritize yourself every now and then, do it for the people that you care about in your life, if not for yourself.

LEARN MORE

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! 
Lauren@LaurenHanan.com
SEND ME TESTIMONIALS

14 Tips to Get a Better Night's Sleep


Sleep deprivation is increasing in epidemic proportions. But sleep experts say good sleep is possible.


The Centers for Disease Control and Prevention (CDC) recommends adults get at least 7 hours of restful sleep each night for optimal health, yet less than two-thirds are getting adequate sleep. The problem is getting worse. According to a study published in the journal Sleep, the percentage of adults sleeping 6 hours or less has increased a whopping 31 percent since 2004. In fact, sleep problems have become such a problem among Americans that the CDC describes sleep deprivation as a “public health epidemic.” 
LEARN MORE

Creamy Ginger Green Smoothie

A thick, creamy, light and refreshing ginger green smoothie with avocado and banana.


INGREDIENTS: 

2 handfuls organic spinach
1 cup filtered water
1/2 avocado 
1 medium banana
1 tablespoon tahini
2 dates, pitted
1 tablespoon fresh ginger root, chopped (adjust to your taste)
Juice of 1 Meyer lemon

I'll be back on Sunday, 3/12

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
Facebook
Link






This email was sent to <<Email Address>>
why did I get this?    unsubscribe from this list    update subscription preferences
Hanan Consulting & Design · 6525 Creekview Terrace · Pinellas Park, FL 33781 · USA

Email Marketing Powered by Mailchimp