01.26.2020 Fitness Newsletter

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Happy Sunday, Fitness Friends! 

Schedule: 01.26.2020 - 02.02.2020

01.26, 8:15am: Spinning® @ Northeast Cycle
01.26, 9:15am: Spinning® @ Northeast Cycle
01.28, 6:45am: Spinning® @ Market Street PSC
01.28, 1:00pm: STRONG by Zumba® @ Market Street PSC
01.29, 6:45am: STRONG by Zumba® @ Society Hill PSC
NEW ->  01.30, 5:00pm: Spinning® @ The Edge Deptford
01.31, 6:30pm: Zumba® @ The Edge Deptford (Super Bowl Playlist!) 
02.01, 8:15am: Spinning® @ Society Hill PSC (Super Bowl Playlist!) 
02.01, 9:30am: Zumba® @ Society Hill PSC (Super Bowl Playlist!) 
02.02, 8:15am: Spinning® @ Northeast Cycle (Super Bowl Playlist!) 
02.02, 9:15am: Spinning® @ Northeast Cycle (Super Bowl Playlist!) 

*Starting on January 31st, I will be using a special Super Bowl Playlist for my classes. The Playlist will consist of artists that will perform during the Super Bowl. Get ready for J. Lo, Shakira, Pitbull, and Demi Lovato!
I hope to see you at one of my classes this week!*

Your Favorite Workout Shoes May Be Bad For You!  

You might love your favorite pair of running shoes, but if you’ve had them for years, it’s time to throw them out. “If your sneakers are old and worn out, they could be shifting your weight abnormally, which can lead to injuries not only to your feet, but also to your entire skeleton,” says podiatrist Jacqueline Sutera, DPM, a Vionic Innovation Lab member. Conventional wisdom says to change up your sneakers every 300 to 500 miles, but there are visual clues of wear and tear that you may notice well before that. 

 


Quick Workout: The Value of Circuit Training

I'd say the #1 reason that people give for not working out on a consistent basis is the fact that they just don't have the time. Well, if you have just 20-30 minutes, you could get in a quick circuit training session that will work many different muscles in your body, get your sweating and continue to burn calories for hours after your training. 

Here's a sample circuit you can do at home! Try to do as many reps as you can in the time you have; whether it be 15 minutes or 45 minutes! 

Bodyweight squats: 20 reps
Push-ups: 10 reps
Walking lunges – 10 each leg
Dumbbell rows (using 5-10lbs of weight - you can even use a gallon of milk!): 10 each arm.
Plank: 20 seconds
Jumping jacks: 30 reps
Bicep curls (5-10lbs of weight): 20 reps
Wall sit: Hold for 1 minute

Click here to read about seven benefits of circuit training. 

So let's stop making excuses and start using our limited time effectively! Get a jump start on a healthier you now! 
 

 


Delish and Nutrish: Asado Chicken and Zucchini One Pan Recipe

Like everyone, I'm trying hard to not eat out as much and make healthy meals at home. So, I'm going to start including a healthy recipe each week. This chicken recipe caught my eye because I love squash, it doesn't include any dairy (trying soo soo hard to cut back on my cheese intake), and you can make it in one pot! 

The two modifications I will make to this recipe are to cut the olive oil amount in half, and to use reduced sodium chicken stock. 

CHECK OUT THE RECIPE HERE, AND LET ME KNOW IF YOU TRY IT! 

2020 is our year to get #SELFISH

Check out this video to learn more. It's about time that we all get a little #SELFISH. So, starting in January, Zumba-nation wants you to consider yourself! In order to be a better friend, partner, Mom, Boss, etc., you need to give back to YOU! Treat yourself and, in turn, you will become a better YOU.... for everyone around you! 


Come ride with me!
Every Sunday @ 8:15am and 9:15am! 

Sorry I missed you last week! 

I just wanted to let you know that I am truly sorry I didn't send a newsletter last week. But, there was a lot going on in my family! Please allow me to introduce you to my newest little niece, Nora Jane Tosti! And, not to be outdone, Mom Mom turned 86 last week (photo taken on Christmas Day - hence the elf hat! ;) !
Our family is very blessed! 
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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