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Happy October Fitness Friends! 

Class Schedule
WE HAVE YOGA!!! 

There is a new class on the schedule! 7am on Thursday. 
VIEW THE CALENDAR

MEMBERS-ONLY ACCESS
TRY YOUR FREE CLASS!

Forever FIT Membership Spotlight: 
Leslie Kase



How do you know Lauren? 
I have enjoyed Lauren’s great energy and love of dance for 5 years. Not only did I loved her Zumba class, but her Spin classes were also great!

Tell us a little more about you!
I am a widow and share my home with 2 cats, Phoebe and Oscar, a new kitten we fostered to adopt this month. I am originally from Kansas City and have lived all over the country, most recently in Philadelphia for 20 years. I work part time as a consultant in fundraising and events, and we work virtually. I also can be found working at McGillin’s Olde Ale to help my friends during Eagles Games. I have been active most of my life and ran a few 1/2 marathons in my day.
 
But the marathon I am most proud of finishing was a year-long treatment for HER2+ (human epidermal growth factor receptor 2 positive) Breast Cancer in 2014.

That was when I discovered a  Zumba class at PSC, and all the wonderful women I knew at the gym made me feel so beautiful and alive - even bald.

Dancing gave me joy and energized my immune system.  

So, what doesn’t kill you makes you stronger - just like LH Fitness. I am honored that Lauren has asked me to be interviewed in this addition of the newsletter. As a survivor, I am awed by her generosity to cancer concerns and her love of life. Thank you from the bottom of my heart.

How did you hear about LH Fitness?
Fran Fielding and Lauren offered Zoom Zumba, and I grabbed every opportunity to exercise away some of the anxiety from the pandemic shut down. Lauren invited us to try her daily classes. The first day I tried Strong and loved it. The second day I did Cardio Sculpt, and it was what I had been missing at PSC. The third day I signed up for 3 months and shortly after committed for a year.

What motivated you to join LH Fitness?
COVID isolation! I have known for years that I need exercise to stay content and positive. I did not think I would be able to workout at home, but LH Fitness was the perfect solution. I quit the gym and would never to any other workout. Even Phoebe loves our workouts. 

What is your favorite class?
Strength and Core with Cardio and Spinning videos! What has been a milestone you've achieved?
Exercise 6-7 days per week!

I am always trying to lose weight. And I thought it was just age that I had to accept. I went to get my check - up, and I was stunned to hear I had lost 10 pounds!! Thanks to 6 months with LH Fitness’  HIIT workouts and Spinning, I dropped a size.

What do you hope to achieve?
Continue to get stronger arms and tighter core while maintaining good balance so important for aging. 

What has been the best thing about LH Fitness?
Accountability
Talented and motivated Leader 
Supportive Community Connections
Positivity
FUN and healthy

Anything else to add?
LH Fitness is the best thing about 2020 in my book!!!
 

If you would like to support Breast Cancer Awareness - and give to survivors - Leslie has chosen Living Beyond Breast Cancer as a foundation to give to. Just click the logo below. 


Meet Forever FIT's Newest Instructor: 
Teddy Costa

Yoga 
Thursdays, 7:00am

Ted saw for himself the well-being benefits in everyday life that arose with regular asana practice and became an instant enthusiast for the art of yoga. Having learned firsthand the invigorating effects that a strong and regular practice can lead to, Ted decided to pursue his 200-hour teaching certificate with a mission to empower other individuals seeking to find inner strength and fulfillment. His teaching style integrates Mind and Body to learn and act as one, often in a fun, moving, and sweat-inducing effort.

Your closest friend is right beneath the your own skin, and yoga will put you face-to-face with who that person really is in all of his/her beauty and worth.

JOIN FOREVER FIT TODAY!

Eat Healthy Foods to Help Prevent Cancer

There are a number of factors that affect our risk of getting cancer. No single food or nutrient can prevent or cure cancer. That said, there are food choices we can make and other health-related behaviors we can take to lower our risk.

Plant Power

When it comes to nutrition, your best defense against cancer is to eat a variety of colorful fruits and vegetables. Fruits and veggies are naturally rich in protective plant compounds called antioxidants. Antioxidants protect cells and DNA by neutralizing free radicals that would otherwise damage them, possibly leading to cancer. Free radicals are produced in our bodies constantly through environmental exposure, metabolism and vigorous exercise. In fact, for runners and other athletes who are constantly stressing their bodies, consuming enough antioxidants is even more important to stay strong, healthy and cancer-free.

Eat the Rainbow

Each of the colors found in fruits and vegetables is actually a different antioxidant with a unique, protective effect. Aim to consume produce from a variety of color groups throughout the week to reap all the health benefits.

  • RED fruits and veggies contain a number of antioxidants including vitamin C and lycopene, the latter of which is especially known to decrease prostate cancer risk and may be protective against breast cancer as well. As a fat-soluble nutrient, lycopene is best absorbed in cooked form and when paired with a heart-healthy fat like olive oil or avocado.
  • ORANGE/YELLOW pigmented fruits and veggies owe their color to the carotenoid antioxidant beta-carotene, a precursor to vitamin A.
  • GREEN veggies are high in vitamins A, C, E and K, folate, and carotenoid antioxidants. For optimal health and cancer protectioninclude green veggies with as many meals as possible.
  • BLUE/PURPLE fruits and veggies are rich in a powerful class of antioxidants called anthocyanins, which are protective against cancer and a number of other diseases.
  • WHITE foods get a bad rap, but they’re actually a potent source of flavonoid antioxidants called anthoxanthins. 
Focus on Fiber

Dietary fiber is associated with decreased risk of many forms of cancer, particularly colon cancer. Luckily, the same foods that are packed with antioxidants also tend to be great sources of fiber. In addition to fruits and veggies, make sure to include other naturally fiber-rich plant-based foods such as whole grains, beans, legumes, and nuts. Women should aim for 25 grams, and men 38 grams of fiber per day, ideally through whole foods.

Foods to Decrease

While we prefer to focus on what to eat more of, and it’s certainly important to incorporate more colorful, fiber-rich plant-based foods, there are also some foods to eat less of in order to decrease cancer risk. High intakes of processed meats, such as sausage, bacon and hot dogs, snack foods high in refined grains and saturated fat, like chips, cookies and pastries, and soft drinks and other sweetened beverages, are associated with increased cancer risk. These foods are best treated as treats and consumed in moderation.

Other Lifestyle Factors:

Beyond nutrition, there are several other modifiable factors within your control that can impact health and lower cancer risk.

  • Regularly Exercise
  • Maintain a Healthy Weight
  • Quit Smoking
  • Limit Alcohol
The Take-Away

There is no single food that causes cancer, nor one that will cure or prevent it. But taking care of your personal health by eating a plant-rich diet, exercising regularly and practicing other healthy habits can lower your risk.

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! 
JOIN FOREVER FIT TODAY!
Suggest a Theme Ride!

October 11: I NEED A THEME!!! 


LH Fitness Needs an Intern! 

I am looking for an intern to assist with:
Blogging, updating the event calendar, event planning and social media. 
WANTED: A responsible young adult (high school or college student). I need someone who is looking to learn and grow. A student who is not afraid to offer new ideas and who can be held accountable. 
HELP ME OUT!!!

Introducing...
Forever FIT by Lauren Hanan

What is Forever FIT? It's a fitness program that is unlike others - Fitness: Individualized, Together. Forever FIT members receive individualized attention while at the same time growing as a fitness community. When you join Forever FIT, you are joining a fitness family support system, and I am the team captain. Each clients' needs and goals are individually addressed. If I haven't seen you in class for a while, you better expect a text or call! But, the more you show up the more you will realize that this is EXACTLY what you needed! Give it a try. Your first class is on me!

Classes Outside of Forever FIT
I'M BACK! 

I am officially back at The Edge Fitness and Northeast Cycle. 

Teaching four LIVE classes per week. 

 

Monday: 6:30pm Spinning® @ The Edge Washington Township
Thursday: 6:30pm Spinning® @ The Edge Washington Township
Sunday: 8:30am Spinning® @ Northeast Cycle
Sunday: 9:30am Spinning® @ Northeast Cycle (also offered on Forever FIT)
 

Let's Do This! 

**First class is FREE!**

$19.99 PER MONTH
10% DISCOUNT FOR THREE MONTHS
15% DISCOUNT FOR SIX MONTHS

ZUMBA®
STRONG Nation™
Strength & Core
Cardio Sculpt
Buns 'N Guns
Spinning®
Stretching & Strength
CoreWorks
Tone + Sculpt
VXN Workout

NOW OFFERING NUTRITION COACHING! 
 
In addition to absolutely loving fitness and health, I am also a marketing/ communications professional. I specialize in communications strategy, event planning, and creative concept/ design. Check out my website to learn more! 
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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