TWO WEEKS OF FREE ZOOM ONLINE WORKOUTS! 🤗
Back to School, Back to Healthy Habits!
Join our fun F.I.T. community for convenient online workouts that are suitable for all levels. Get your first two weeks FREE!Click on the image, or learn more here.
ZOOM ONLINE EXERCISE 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 LIVE class?
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!
**REMEMBER**
You can "pin" the video in our Zoom workouts so that the screen won't change every time someone speaks.
Check out this helpful article for more info.
F.I.T. TIP
LEMON WATER 🍋
Start your day with the juice from half a lemon in an 8-ounce glass of warm water. This has AMAZING health benefits! It promotes hydration, is a great source of Vitamin C, supports weight loss, improves your skin quality, aids digestion, and helps prevent kidney stones. Have this every morning and feel its awesome results!
F.I.T. ARTICLE OF THE MONTH
MEAL PREPPING 🥘
I was thrilled to get these pictures from my son Pryce, who recently moved to Raleigh for his junior year at NCSU.
He said, “You will be happy to know I did listen to you mom, and prepped my meals for the week! The sweet potatoes I baked wouldn’t fit in the containers, so I wrapped them in aluminum foil like you always do.”
Be still my❤️!!!
This inspired me to talk about meal prepping and the benefits of doing so.
When you have healthy prepared foods in your fridge, you are less likely to make a hasty food choice. When you are already hungry, it’s almost too late to plan, and we may sabotage our workout from the day with fast food or processed foods. Meal prepping can not only save us from this, but will also save you money! Besides the benefits of healthy foods for your workouts, we think clearer and have more energy when eating the right foods in the right combinations!
With this being said, shop on the perimeter of your grocery store. Always start with fresh produce, fresh organic fish or meats, eggs, almond milk, coconut based yogurts and boom!
You’re all set, minus your brown rice and yes . . . coffee. I have to have my morning coffee or hot tea. It’s how I start each day. It doesn’t mean you have to start having coffee. It’s just my confession to you that it’s my habit and my comfort each morning. I can’t go without it.😴😅
Checkout this link and you’ll find a meal prep article that will give you fun and simple ideas to help you plan ahead!
CORE IS EVERYTHING! 💥
Yep, it is everything!
Many of us refer to our core as our stomach muscles or abdominals.
But our core includes not only our abs; it also includes our side obliques, lower back muscles, glutes, pelvic floor, abductors, adductors, and hip flexors.
For core to have harmony, one muscle group shouldn’t “outshine” 🤩 or be worked more than the other. Core exercises help train our pelvic floor, hips and lower back.
These exercises are important to create balance, stability, and help prevent injuries.
🔥🌟
F.I.T. TECH TIP
USING THE F.I.T. MOBILE APP
It's super easy to sign up for classes and manage your subscription preferences right from your phone using an app specific to our F.I.T. workouts.
If you're not already a member of this free app, you can sign up here.
F.I.T. TESTIMONIAL
You guys are always so generous with your kind words. I really appreciate the feedback. If you haven't already posted a review of F.I.T. on Google, it is such a tremendous help in growing my business.
TO POST YOUR REVIEW:
(1) Click on this link
(2) You’ll need a free Google Mail account (Gmail) to sign into Google.
It’s quick and easy to set up.
(3) Once you’re signed in, you’ll see a screen like this:
(4) Click the number of stars for our rating, write your review, and click “POST”.
Thank you so much for your help! I greatly appreciate your support.
F.I.T. FAQ
ARE THESE CLASSES "F.I.T." FOR ANYONE?
Yes! I have designed these classes to make everyone successful. My years as an instructor and personal trainer have given me the experience to offer modifications for most anyone. I have learned to offer simplified modifications for the beginner while challenging the advanced participant who may need that extra push.
It is amazing after a few classes how quickly our strength and endurance improve. My goal is to create confidence and success. This class will improve your metabolic rate, endurance, and strength, while teaching you proper form and the importance of balance and core stability.
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 © Cookie & Kate
From the website:
"Overnight oats are typically served chilled, straight from the refrigerator. That makes them perfect for warmer months, but you can certainly enjoy overnight oats year-round.
Overnight oats keep well in the refrigerator for up to five days. So, prepare your oats on Sunday night, and you’ll have breakfast covered for the workweek."
Photo © Eat Yourself Skinny
From the website: "These Honey Sriracha Glazed Meatballs are sweet, spicy and full of so much flavor! They also take less than 30 minutes to make and are perfect for weekly meal prep!"
Photo © Dinner at the Zoo
My whole family loves these. I typically use organic turkey sausage, and substitute either feta or parmesan for the mozzarella cheese. From the website: "These stuffed zucchini boats are filled with a hearty sausage mixture, then topped with plenty of cheese and baked to perfection. An easy low carb meal option that the whole family will enjoy!"
MEET MELISSA!
Melissa has been a part of my life since our early college days. She’s an amazing person and friend, and since we do not live in the same town anymore, we haven't been able to enjoy fitness classes together. After I started teaching online classes, I was excited to be able to invite her to join me. I now have the pleasure of seeing her weekly and we don’t have to feel guilty about having a little extra fun on our girls' weekends! Lol!
Here’s to life long friends and being able to keep fit together. I truly recommend inviting a friend to hold you accountable for your workouts! It helps us be true to our workout routines, and gives you another reason to stay motivated.
FROM MELISSA:
"Why did I join F.I.T.? I was having a hard time making it to the gym and getting my workouts in during the week. These online classes provide me with high quality instruction from the convenience of my own home, with very little ‘equipment’ needed. Of course, our instructor is a great motivator and is great at educating us on what we are doing and why. The classes are also a great value, about a third of what I typically pay for group classes."
Check out my classes and join our team! We are staying strong, happy and motivated together.
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!
❤️
Fonda