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SEPTEMBER 2021

LOVE YOURSELF FIRST. 

I always talk about maintaining a healthy lifestyle, but what exactly does that involve?

Sure, it means eating healthy and exercising on a regular basis. It means trying to keep stress levels at a minimum and living life to the fullest.

But most importantly, maintaining a healthy lifestyle means loving yourself for who you are before you even move on to doing anything else.

So many people want to live healthier lifestyles because they are unhappy with their weight or how they look. They claim to have muffin tops, stretch marks or flab. They look in the mirror and criticize every little detail about their body. They stand on the scale and hate the number that appears. They criticize every little detail, striving for perfection, or at least what they think perfection should look like. I won't lie — I've been guilty of it.

And that number on the scale? That does not determine your health, either.

A lot of professional athletes are considered obese based upon their weight, despite the fact that many of them are some of the healthiest people to walk the planet. These athletes are solid muscle. And remember, muscle weighs more than fat. Skinny does not equal healthy. Weight does not determine health. Muscle-to-fat ratio, vitamin and nutrient levels, happiness, and the functionality of body systems do. So exercise, eat healthy foods — remember that it is OK to splurge moderately — take care of yourself, and get regular check-ups to ensure overall health. Of course, don't forget to love yourself first.

The important thing is that the body gets the vitamins and nutrients that it needs, meaning eating fresh fruits and veggies and staying away from overly processed junk food. Some people count every single calorie, grain of sugar and ounce of fat, while others don't pay attention to what they are eating at all. Be aware of what goes into your body, but don't be obsessive. Moderation is key. Remember, we are not striving for perfection.

If you choose to maintain a healthy lifestyle, love yourself first. Make the decision to eat healthier, exercise more, and live better for yourself — because you love yourself and want to take better care of yourself, not to lose weight or to look better. Make the decision for the right reasons.

The goal should be a healthier you, not a perfect you. You are beautiful. You are handsome. Do not let anyone else ever say otherwise. You only get one body, so own it, love it for what it is, and take good care of it.
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Classes Outside of Forever FIT

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

60 Ways to Live Longer, Stronger, and Better

Automated behaviors — making the coffee, reading the news, playing a game on a phone, checking email — account for nearly half of the average person's daily activities, according to research by Wendy Wood, a psychology professor at the University of Southern California and author of Good Habits, Bad Habits. “We do the same thing in the same context almost every day,” she says. “And we do it without thinking about it.” Intentionally or not, you've spent the past year or so creating new, often unhealthy habits. 

But as we strive to get back to normal, we're presented with an unusual opportunity to reset our patterns. Here are 60 ideas from health experts. Just remember: Your brain requires up to three months of daily repetition to develop the neural pathway that automates a behavior. “But the biggest gain comes during that first month,” Wood says. “So it's important to stick with it initially.” Be persistent: The habits you set now may be the habits you stick with for life.

LEARN MORE

10 Outdoor Fall Activities

Adding in low impact leisurely exercise is also amazing for your overall health and well being. Not every exercise has to be high intensity or a 10 mile run. Sometimes slowing down is exactly what the body needs. Take these next few months as an opportunity to connect with friends and family outdoors all while enjoying the crisp cool air. And if you are lucky, you might even get some fresh apple cider, pumpkin spice everything and create some amazing memories!

Visit local national parks/monuments – once school is back in session, these tourist attractions tend to attract a lot less tourists, even on the weekend. So if you have been waiting for the perfect time to check out a national park or historical sight nearby, now is the time to check it out! Do some research before you go but be open to learning new things as well!

Canoeing – just because the air is getting cooler doesn’t mean that you cant’ get out on the water. Dave and I hope to get out to the White Water Center again and do some canoeing this fall! We are hoping that once the summer heat is over, there will be less boats on the water so this will be a calmer experience.

Raking leaves – fun? No probably not, Huge calorie burner, you bet! This could also include trimming/pruning trees and bushes, planting fall flowers, installing a new patio (ahem DAVE) or just good old raking leaves! Don’t forget to keep that core engaged and to stretch for at least 10 minutes after this repetitive movement.

Visit the Zoo/Petting Zoo – this has been on my adventure list all summer. Fall is a great time to get to the zoo and see the animals. The air is cooler, the animals can spend more time outdoors without being exhausted from the heat. everyone is happy.

Biking – mountain biking or just getting out on your bike again. During the spring and fall it’s invigorating to ride your bike. Remember to check the tire pressure, your brakes and to wear a helmet. Take water and a snack if you plan to ride thing over 10 miles round trip.

Pumpkin Patch – Who doesn’t love the pumpkin patch! This year, get on your hiking boots and go pick your own pumpkin! This is a great full body exercise and I bet you won’t have to do an arm workout for days if you pick the right sized pumpkin! And don’t forget, those seeds are mighty tasty, so don’t throw them out as you carve your pumpkins! P.S. please note that the pumpkins you pick are not the same pumpkins you make pumpkin puree out of. Those are called sugar pumpkins and they are much smaller!

Haunted Walking Tour – this is something new on my list this year! When I went to Seattle we tried to do a walking ghost tour but it was sold out. Apparently Charlotte has some great haunted history, but I’m always afraid that I won’t want to walk around in the dark once I found out about it lol! But I would love to make my way down to Charleston or Savannah to do a ghost tour sometime soon! Notice I did not include haunted corn maize or haunted house because I’m a chicken and these activities scare the crap out of me. But if that’s your thing, it’s a great way to get the blood pumping and your adrenaline up!

Hiking – Waterfall trails, your local parks, anywhere with a scene. We have trails all around and once the leaves start changing, even those trails you see all the time turn into something amazing! Be sure wear proper shoes and be wary of trails after the rain. The leaves can get incredibly slippery and make trails more difficult than advertised online. Always be prepared with water and a snack and let someone know your intended hike, especially if you expect to lose cell service.  Also make a note of what time the trail closes, you don’t want to get locked in (yes, this is from personal experience). We went to Mount Pisgah in North Carolina and it was beautiful. Make sure to check out all the pictures of our hike!

Corn Maze– this is a must for us! Dave and I did a corn maze last year and it was the highlight the month for us!! Dave has already stalked the website to see when they open, it’s such a great time! Get a team together and see who can get through the maize first!

Apple Picking – if you are lucky enough to live near an orchard, this is such an awesome way to spend the morning or afternoon. And of course the bonus is apples for days. I never had any problem eating my way though bushels of apples. Some of my favorite uses for apple include: homemade apple butter, apple cinnamon overnight oats, or my favorite, spiced apple and oat pancakes with homemade cinnamon vanilla caramelized walnuts!

Healthy Pumpkin Smoothie

A perfect pumpkin smoothie for anytime. Light, healthy, and good for you. No added sugar!
GET THE RECIPE
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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! 
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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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