How in the world is it Labor Day Weekend already?! This has certainly been a whirlwind summer that I will not soon forget! I do apologize for not putting out a newsletter for the last two months. Life was.... hectic (to say the least!). But now we are settled in our new home and life couldn't be any better. While most of this newsletter is about celebrating on Labor Day Weekend and welcoming the fall season (and all of it's pumpkin spice deliciousness) in, I would be remiss if I didn't touch on the topic of gratitude and appreciation. I've got so much to be grateful for. But, the key is to acknowledge your own personal fortune, to be grateful, and to truly appreciate all that you have and all that you work for. That being said, let's get in to it! 


9am: Build + Burn
NOON: Zumba with Fran


It's Pumpkin Spice Season!

The Pumpkin Spice Latte (PSL) returned to Starbucks menus on Aug. 30. As usual, it had some people saying #toosoon and others saying “right on time.”

The drink debuted in 2003 and has become as synonymous with the fall season as apple pie and, well, actual pumpkins. Pumpkin spice has extended beyond Starbucks menus into the grocery store. Sales of pumpkin-flavored groceries raked in $511 million in 2019, a 4.7% spike from 2019, according to Nielsen data.

“We are tasting, very literally, all of the associations that we have built with the pumpkin spice latte with the fall, pumpkins, and wholesomeness…those nice, cozy feelings,” says Matt Johnson, PhD, a professor of consumer psychology at Hult International Business School in San Francisco, an instructor at Harvard University’s Division of Continuing Education, and the author of Branding That Means Business.

The reasons we’ve fallen for pumpkin spice — and particularly the PSL — is about more than our taste buds. Experts share that much of the reason we link the flavor with fall is in our head. They discussed why and how to keep these seasonal treats lower in fat and sugar if that’s something you’d like to do.

Ten Healthy Pumpkin Snacks to Try! 

Given pumpkin’s slightly sweet, nutty taste, it’s no wonder it’s one of the most popular seasonal flavors.

While there’s no doubt that pumpkin-flavored treats are delicious, many are packed with added sugars and other unhealthy ingredients.

Fortunately, plenty of pumpkin-packed snacks are not only tasty but also nutritious.

Here are 10 healthy snacks that are brimming with pumpkin flavor.

10 Healthy Pumpkin Snacks

Practicing Gratitude

Every Thursday morning my company holds a company-wide staff meeting. And, every Thursday morning we get some sort of motivational, inspirational speech from our Director of Sales. (Mostly for the call center people, but I do find some value and inspiration usually. ;) This passed Thursday, his speech hit a little close to home. He spoke about gratitude, and the importance of being grateful for what you have - taking time to appreciate your fortune. 

It got me thinking, I have so many things and people to be grateful for! I am very fortunate and literally brimming with gratitude and thankfulness for everything I have and everyone I know. I thought it may be a good time to pass this positivity over to you so that you may experience this same feeling, once you realize everything you can be grateful for. 

What is gratitude? 

Gratitude is a positive emotion that involves being thankful and appreciative and is associated with several mental and physical health benefits. When you experience gratitude, you feel grateful for something or someone in your life and respond with feelings of kindness, warmth, and other forms of generosity.

The word gratitude can have a number of different meanings depending on how others use it and in what context. 

Learn More and Practice Gratitude

Nourish Your Soul

Are you intentionally nourishing your soul?

If not, I want to encourage you to take some time today to think about the things minister life, peace and joy to you, then set aside some time to pursue them on a regular basis.

We are often pulled in every direction, stretched well beyond our limits, and expected to keep our emotions – and everyone else’s – under control. And that’s not always so easy to do.

But if you can learn to disconnect from the busy-ness and stress of everyday life to invest a few moments in yourself, then you’ll find that you are better able to handle all the craziness that life throws at you.

When you nourish something, you supply it with what is necessary to sustain life and growth.

What fills your soul with life?

Which hobbies, activities, or daily rituals bring you joy or a deep sense of satisfaction? What whispers to you and beckons you to make more time for it in your life? Pay attention to those whispers or gentle nudges to come away and refresh yourself.

Here's what you can do today! 

Nourish Your Soul

Take a Rest Day

Rest days are an important part of any exercise routine. A person should plan to take regular rest days and should learn to recognize when extra rest days are necessary. The health benefits of rest days include:

Alleviating muscle pain and soreness: During rest days, the body has a chance to remove excess lactate from the muscles. This helps to alleviate muscle pain and soreness.

Repairing and building muscles: Exercise creates microscopic tears in muscle tissue. During rest days, cells called fibroblasts repair and build up the muscle tissue.

Replenishing the body’s energy stores: Glycogen is a form of energy stored in muscles. Exercise depletes glycogen levels, which leads to muscle fatigue. Rest days allow the muscles to replenish their glycogen stores, thereby reducing muscle fatigue and preparing the muscles for their next workout.

Preventing injury: Over exercising puts repetitive stress and strain on the muscles, increasing the risk of injury.

Allowing the mind to rest: Over exercising can tire the mind as well as the body. Tiredness can lead to poor decision making during a workout routine, which increases the risk of injury.

17 Healthy Fall Smoothie Recipes to Give You More Energy

Having a quick go-to that gives us an energy boost is exactly what we need and a smoothie might just be the perfect stop. So get your blenders out because here are some great fall smoothie recipes to keep us all going:


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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