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AUGUST 2021

CHANGE FOR THE BETTER. 

There have been some changes in the Forever FIT schedule. Back to life outside of our living room workout room. But we're not giving up. We're working harder than ever! 
 
**The schedule will change from week-to-week with upcoming commitments. Please keep an eye on the website weekly class schedule for the most updated schedule for the week! **
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Classes Outside of Forever FIT

Monday: Spinning® @ Washington Township Edge - 7:30am
Monday: Spinning® @ Washington Township Edge - 5:30pm
Monday: Zumba® @ Washington Township Edge - 6:30am
Wednesday: Boot Camp @ Washington Township Edge - 7:30am
Wednesday (August 18): Spinning® @ Washington Township Edge - 6:30pm
Thursday: Spinning® @ Washington Township Edge - 5:30pm
Friday (August 6): Boot Camp @ Washington Township Edge - 9:30am 
Sunday: Spinning® @ Northeast Cycle - 8:30am
Sunday: Spinning® @ Northeast Cycle - 9:30am
 

Let's Get Started With Getting in Shape! 

So, you wanna get in shape, but you have no idea where to start? Maybe you have a lot of weight to lose, maybe you were an athlete but let yourself go a bit and haven’t trained in forever? I have heard all of the following concerns: I’m worried about getting hurt, I’m uncomfortable exercising around people, I have no idea what to do, I have such a big goal it’s overwhelming me… and on and on.

Here’s the good news… you have nothing to worry about. I can easily help you put all those fears to rest.  Let’s hit them one by one.

First, knowledge is power and the good news is that there is a lot of good information out there in the world that you don’t need to pay a ton for – and a lot of it can even be free. Here are the basics, you will want to watch how much you’re eating and the quality of your food or it will cancel out a large portion of your gym progress. 

You will want to move your body a minimum of four 20-minute sessions a week and no more than six 45-minute sessions (unless you are doing low intensity long duration cardio like hiking – this kind of thing you can do for longer). Now, knowing what to do and what to eat really depends on your goal, but most people want to lose a few pounds and just improve their level of fitness. When it comes to the food part I can make this super simple - count your calories and try to eat food in its most whole form. Use the MyFitnessPal app and BE HONEST when you track your food. Yes, you need to measure and weigh. Yes, you need to plan your meals and stick to it. Yes, you can eat takeout - just track it. 

When it comes to fitness, you have to find something you can commit to. If you love yoga, walking, kickboxing, weight training etc... pick the one you don’t hate, then do it! And there are plenty of good programs you can do at home. You don’t need a fancy gym membership or an expensive trainer. Try signing up for my online program, Forever FIT, or contact me if you'd like to discuss a more personalized one-on-one training.

The key is simply to move your body for those 4 sessions a week. 

Guess what? You have nothing but time. The first win is that you are no longer falling more out of shape so we’ve stopped the backslide. Now we are making steady progress in the right direction and the pace doesn’t matter as long as you can stick to it.

So, if you have 50lbs to lose and you are feeling overwhelmed, who cares if you lose 5lbs a month? In less than a year you will look and feel amazing. And honestly, what’s the alternative? Doing nothing and possibly gaining 5 more pounds this year instead of losing 50? Ridiculous. Time is on your side. We have no need for a rush.

If you are a total beginner, use beginner workout programs. I have quite a few in my video library for you to choose from - and I try to always give modifications for workouts so everyone can participate. Try a few and find one you like.

Consider joining a community. Again, Forever FIT is the NEW GYM! We are a social community of likeminded, goal-oriented, and good-spirited people. 

And take pics!!! Sometimes we lose motivation and feel like we aren’t making progress, but then you look back at those mirror selfies and I promise you the difference will be staring back at you.

The bottom line: 
  • You can get expert advice for next to nothing nowadays working out in the privacy of your own home.
  • You don’t have to be perfect and it doesn’t have to be fast.
  • Consistency is key and the basic guidelines are doable.
  • Don’t overeat.
  • Move that body for a minimum of four 20 minute sessions weekly.
  • Be patient and don’t overthink it. It will happen. I promise.

How do you maximize a workout?

Well, first you need energy to lift more, run faster, punch with more power – you need the ability to show up with intensity. Intensity is what accelerates results. So here are a few simple things you can do to help boost those energy levels in the gym!

1. Sleep. Get 7 to 8 hours a night. It matters. Big time. It not only gives you the energy I’m talking about, but it also helps with all those fat burning, anti gaining, muscle maintaining hormones. So, shut off the electronics, wind it down and get your shut eye! Try stretching, meditating, or just breathing exercises to help you get some rest. There are a ton of apps to choose from to help you do this. 

2. Hydrate. Yup. You’ve heard it a million times and for good reason. Try to drink at least 4-6 cups a day. Proper hydration not only helps to curb hunger but it greatly boosts our energy levels over the course of our day.

3. Caffeinate. If you aren’t abstaining from caffeine it is a powerful performance enhancer I utilize to power up my workouts. I do 100mg (shot of espresso) to 200mg (which is a strong cup of coffee) ingested 45 minutes before I train. It literally allows you to lift a bit more for a bit longer.

4. Warm Up. Seriously, don’t skip it. A proper warm up helps your body literally prep for training – physically and mentally. Combine some dynamic stretches (hip circles / arm circles / cat cow stretches etc) with 5 to 10 minutes of cardio. You will find after a proper warm up you are not only better injury proofed, but physically ready to kill it. 

5. Recover. Don’t overdo it. One of the most common ways to compromise your results is under-recovery. Make sure not to over train. I like to recommend a minimum of one day off / two days is also great. Don’t train more than 6 hours a week unless it’s light low intensity cardio like long easy hikes or bike rides. Try not to train a muscle group intensely more than twice a week and seek to get two days of recovery in between training days. So consider muscle splits as follows: Push Muscles (chest, shoulders, triceps, quads) on Monday / Thursday. Pull muscles (back, biceps, hamstrings) on Tuesday / Friday.

If you're looking for advice, motivation, a better plan, or anything in between, do not hesitate to contact me! I would love nothing more than to help you out!

 

HEMP & CHIA SEED BLEND
Both these potent little seeds give your smoothie an added boost of fiber, protein, and omega-3 fatty acids. 1 Tbsp is plenty. Simply mix a cup of each together into a container and pop 1 Tbsp of the mixture into your smoothie!

CACAO NIBS
Cacao nibs bring not only a yummy chocolate flavor, but also a nice crunchy texture. Cacao nibs are a great natural anti-inflammatory food as well as an antioxidant powerhouse to help slow aging and stave off free radical damage. They have been touted with mood boosting phenylethyamine, which prompts the brain to release serotonin. 1 Tbsp is all you need.

BEE POLLEN
This nutritious superfood is a great source minerals like zinc, iron, copper and magnesium. Plus, it also has tons of antioxidants flavonoids, carotenoids, quercetin, kaempferol and glutathione. There’s also research to suggest it can help reduce seasonal allergies help! 1 tablespoon is the perfect amount! 

GREENS SUPERFOOD BLEND
Greens Superfood Blend is my favorite. This product literally knocks out the adaptogens and antioxidants as well as probiotics and prebiotic fiber in one scoop. This monster blend has everything…Turmeric, Reishi, Ashwaganda, Maca, Matcha, Moringa… and so much more. 

PROTEIN POWDER (Grass Fed Whey or Hemp & Pea)
You can’t go wrong adding a little protein powder supplement to your smoothie. Not only does it help you feel fuller and more satiated for longer, it slows how quickly your blood sugar spikes from the fruit in the smoothie. This helps to maintain / build muscle mass, lower inflammation, reduce appetite, and increase energy. If you are vegan or vegetarian check out plant based protein powder options (which is what I go with, although I am not a vegan but very sensitive to dairy/ whey).

Add Strength Training to Your Summer Workout... Trust Me. You can do it. 

If you've heard about the amazing benefits of strength training, then you understand why so many people are hopping on the weightlifting train.

Strength training is not just a fitness trend; it's an incredible way to increase muscular strength and tone, protect against bone loss, assist with weight loss, improve posture and coordination, improve your mood, and more!

With the summer upon us, you may be feeling like you've missed the mark or are too late to hit your fitness goals this year, but it's never too late to start experiencing the benefits of strength training.

The summer is the perfect time to start a new strength training routine. You'll be amazed at how quickly you see progress and results from your new program, and it will motivate you to stay moving all summer long!

Read More

Healthy Summer Smoothies

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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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