Updated: Feb 10, 2022
REDUCE HOLIDAY STRESS WITH F.I.T.
Even though I’ll be on my family vacation through December 27th, I encourage you to still keep up your exercise routine with the F.I.T. Video Library. Don’t drop your routine because of the holidays. You’ll enjoy the holidays more, knowing you’ve taken care of yourself!!
What are You Going To Do For YOU this Holiday Season????
Get F.I.T.! 🤗
I’ll be ready to play again on Monday, December 27th, and will help you kick off your New Year right!
BREATHING ON EXERTION DURING EXERCISE
Inhale on relaxation and exhale during exertion
Improper breathing can cause chest, back, and pelvic floor to weaken
Exhaling upon exertion helps us complete the exercise movement correctly, along with following through with a movement
You will often hear me say: "MAKE MOVEMENT POWERFUL!"
Breathing on exertion will help you follow through on your exercises with POWER!!
TOP 15 ADVANTAGES OF VACUUM SEALING YOUR FOOD
Time to ask Santa for one of these game changers! Here are 5 of 15 reasons why.
Extends Food's Shelf Life
Makes Food Organization Efficient
Protects Food from Freezer Burn For more reasons for Santa to add this to your stocking, check out the full article here.
DON’T THROW IN THE TOWEL!
Especially during the Holidays!
Life is SO BUSY and it’s easy to say “I’ll get to myself tomorrow”, but . . .
Your loved ones will thank you for taking care of yourself, and YOU will thank you for feeling better, happier, and healthier.
Give F.I.T. a try. Your First Two Weeks are FREE!
F.I.T. TECH TIP
"PIN" THE INSTRUCTOR ON ZOOM
By default, Zoom switches between speakers in online meetings (and workouts!). If you'd like the video not to flip around when others are talking, you can "pin" the host video. Learn more here.
Do you have a tech question you'd like me to address in a future newsletter? Ask me here.
To read more F.I.T. reviews,
please visit our Google page here.
And thank you as always for your support.
It means the world to me.
WILL LIFTING WEIGHTS MAKE ME BULKY?
Women often ask me this question. And the answer is NO! * Women do not have enough testosterone to make them bulky * Working on muscle tone increases your metabolism and promotes fat loss * For long lean muscles, light weight / high repetition is key * Muscle protects our bones as we age. Strong muscles = strong bones Mixing weights with cardio in the same workout creates longer, leaner muscle while burning calories for up to 24 hours
Give F.I.T. a try. Your First Two Weeks are FREE!
F.I.T. RECIPES OF THE MONTH
The recipes I include are quick, healthy and delicious to me. I’m always busy and in a hurry, so cooking fresh is a challenge. I hope sharing these recipes saves you time and that you enjoy.
Clean fresh eating is key!
Photo © healthy-delicious.com
This is a great meal replacement or mid-morning snack, especially if you have a holiday function that evening where you may treat yourself to a little extra festive food and beverages.
Benefits of Spinach: Provides fiber, calcium, and Vitamins A, C, and K Increases digestive and bone strength Reduces bloating Enhances immune support Benefits of Avocado: Full of good fat Helps your body absorb nutrients Protects from free radicals Improves eye health Benefits of Cocoa: Mood booster Contains caffeine which can help keep you energized and alert Benefits of Peppermint: Eases upset stomach Helps soothe headaches
Photo © The Recipe Rebel
For me, ambience is the key to a relaxing and festive gathering! My husband often calls me the ambience queen! I love good smells and relaxing lighting. This recipe will not only make your house smell great, but to help you relax. Warm beverages always bring me calm.
From the website:
"The perfect holiday drink, this Slow Cooker Cranberry Apple Cider is made with apple, cranberry and orange juices! Perfect for your Christmas party."
I love a one-pan meal that is simple, clean, and packed with flavor.
Pay close attention to bake the chicken for eight minutes, then add all of your veggies. This will prevent your veggies from becoming overdone or mushy.
Photo ©Damn Delicious
I love homemade soups. They are a great way to cover our food pyramid. I learned years ago that a good soup doesn't have to start with a roux. A roux typically consists of butter, flour, and milk. This is a very traditional way many recipes will use to help thicken soups to make them heartier. An immersion blender is a simple tool to use to help thicken your soups. Beans or rice will also add a little more body. You can purée a little broth with half the beans called for in a recipe and BOOM . . . thicker soup! If you do not own an Instant Pot, I highly recommend having one. They can help you make a one-pot meal that is healthy and fast. The secret to this recipe is the cheese rind that's added while cooking. Delicious! I also usually stir in spinach in place of kale, but you choose your favorite!
F.I.T. FAMILY MEMBER OF THE MONTH
Congratulations Loree! You accomplished over 10 workouts with F.I.T. this month. I’m so happy for you and what you have SO earned this year regarding your positive nutritional changes and your consistency with your training! Thank you for being a part of the F.I.T. Family. Your kind spirit makes us all smile.
Here’s to 2022 and staying F.I.T. together 🤗💪
“Working out with Fonda and the F.I.T. Family is Therapy for my body and mind. Our Zoom workouts give you the social atmosphere remotely while keeping you accountable - which gives me the extra push I need in order to stay successful with my workouts. My strength and stamina have vastly improved since beginning in March of 2020. Consistency is key! I look forward to our time together after a long day at work — it truly helps me unwind. The Saturday morning workouts are a great way to kick off my morning. It gives me so much energy to GO GO GO throughout the day! It's perfect for me. I have never been a workout-from-home person and honestly didn't realize I would push myself as much as I do with your live classes. My wish is for more people to try working out with Fonda and the F.I.T. Family — give it a month of consistent workouts, and I bet you will be glad that you did!”
Thanks so much for reading this month's F.I.T. Newsletter!
* DON'T FORGET *
Refer a friend who enrolls in Unlimited Monthly classes, and I'll give you a month FREE!!
If you've got questions or tips you'd like me to include in a future issue, feel free to contact me here. I really appreciate your input.
Live Life to the Fullest!
Live Interactive Online Class Schedule Monday 5:30–6:30 pm Tuesday 7:30–8:30 am Wednesday 5:30–6:30 pm Thursday 7:30–8:30 am Saturday 9:00–10:00 am
Not able to attend a
Unlimited Monthly members have access to an online library of our most recent workouts!
The F.I.T. Video Library now includes strengthening and stretching videos that target specific muscle groups!