[Re-sent] 09.28.20 Fitness Newsletter


Hello Fitness Friends! 

Class Schedule
We are back to regular schedule! 




Forever FIT Membership Spotlight: 
Stephanie Kensy 

How do you know Lauren? 
Our paths have crossed on and off for more than a decade. Lauren and I met when I was working as an editor out of college in Philly, and she was in PR and would send me news releases. A few years later, I switched gears from editorial and started a job at a PR agency. On my first day on the job, I found out Lauren would be one of my new clients. It was always fun working with Lauren! I have since left that job, but we have kept in touch.

Tell us a little more about you!
I am married to my wonderful husband, Jon, of 7 years. He has always been supportive of my fitness interests, including when I became certified to teach yoga when I was pregnant, and now, watching our son, Austin, age 2, when I am online for Lauren's classes. 

How did you hear about LH Fitness?
On Facebook when everything was shut down in the spring because of COVID. She was offering free Zumba classes, and I thought, "why not?" I was craving movement and an outlet for stress release during that crazy time.

What motivated you to join LH Fitness?
I thought I would just pay per class, but after realizing that staying at home would be more long-term, signing on for her classes became part of my routine so I decided to go all-in for the membership... and haven't looked back! 

What is your favorite class?
I love Buns n' Guns (best class name ever, BTW!) but Cardio Sculpt is quickly becoming my new fav. Great combo of cardio and strengthening.

What has been a milestone you've achieved?
The first few classes I didn't have my camera on, and admittedly, I couldn't even finish the push-up sequences. Now I am noticing with more regular practice, I am getting stronger and have the physical and mental stamina to tackle each sequence... even those killer push-ups. I have also noticed that my arms are more toned!

What do you hope to achieve?
In addition to Lauren's workouts, I have been getting back into bike riding, and soaking up as much time on all the beautiful trails around Philly while the weather is still warm. I have set a goal for myself to get back to the distance I had done before having a baby (about 40 miles in one ride). Currently I am averaging about 10-15 miles per ride. I know that come winter, I will not be riding outdoors as much. I am looking forward to Lauren's classes to keep me fit and knowing that I will be ready to tackle the trails next spring and reach my goal!

What has been the best thing about LH Fitness?
Lauren's classes have been a bright spot and a constant in a year with a lot of change. I bring the yoga philosophy with me in my fitness, and Lauren's style fits in perfectly with my wellness values. She brings
it back to the basics, recognizes that everyone may be at a different place in their journey, and is extremely motivating while keeping it upbeat and FUN! 

Anything else to add?
Lauren's classes have been an incredible way for me to stay fit while being a busy full-time working mom to a toddler. After having a baby and getting back to work, I was not able to fit in fitness classes, because going out in my free time meant sacrificing time with my son. Any working mom knows how hard it is to find that balance and make time for yourself. Now, I don't feel like I'm missing out on time with him because I'm not rushing out the door and driving to a class 15-20 minutes away. Especially while working remote due to COVID, it's as simple as walking into my living room and turning on Zoom, or watching a recorded class while my son is down for a nap. I'm so grateful that Lauren's classes have become part of my self-care routine and wellness journey!


The Health Benefits of Bison! 

One meat that I really love to eat is BISON! First of all, it is delicious. But, it is also probably the best red meat for you! 

What is Bison Meat?

Bison meat is the meat from the American bison, also commonly known as American buffalo, and is a delicious, nutrient-dense type of red meat. Bison meat is legal and is commonly served in many western states of the United States, such as Colorado, Nebraska, Utah, and Texas, among others. It is extremely tender, when cooked properly, and has a lighter texture than more traditional red meats, such as beef. It is also considered much healthier than other forms of red meat, due to its dense protein and omega-3 levels. Due to the exotic nature of this meat, however, it can be expensive, particularly if you aren’t in a region where bison are raised. [1]

Nutritional Facts

When it comes to nutrition, bison meat contains fewer calories and saturated fat. It is a rich source of conjugated linoleic acid (CLA), B vitamins and minerals such as iron, phosphorous, zinc, and selenium. [3]

Nutrition Facts
Game meat, bison, top round, separable lean only, 1" steak, raw
Serving Size : 100 g1 serving ( 3 oz ) (85 g)1 steak (489 g)
Nutrient Value
Water [g] 73.95
Energy [kcal] 122
Energy [kJ] 508
Protein [g] 23.32
Total lipid (fat) [g] 2.43
Ash [g] 1.18
Calcium, Ca [mg] 5
Iron, Fe [mg] 2.66
Magnesium, Mg [mg] 27
Phosphorus, P [mg] 237
Potassium, K [mg] 390
Sodium, Na [mg] 47
Zinc, Zn [mg] 2.92
Copper, Cu [mg] 0.13
Manganese, Mn [mg] 0.05

Benefits of Bison Meat

The health benefits of bison include preventing cardiovascular problems, reducing inflammation, boosting the immune system, and stimulating growth and development, among others.


10 Reasons Your Ab Exercises Aren't Working

A lot of my members say they would like core workouts. Now, I know, everyone wants a flat stomach... but guess what??? There are way more factors that play in to a perfectly flat belly than simply sit-ups. In fact, if you take my CoreWorks classes, you will see that I really don't do many crunches/ sit-ups at all! There are tons of other exercises that we can (and should) do to build a strong core. And on that topic, it is absolutely possible to have a very strong core - and still have a layer of fat over the ab muscles!!! So, how do we build a strong core AND show it off? Read some simple tips that explain why your ab exercises may not be working. 

BUT WAIT!!! I'm not here to tell you why your current exercise regime may not be working.... I want to tell you how Forever Fit can help you! 

1. Form: As a fitness coach, I believe the biggest part of my work is to teach you PROPER FORM! 
2. When you take a variety of classes at Forever FIT, you are going to learn moves that WORK! Not only that, I tell you what we are working on as we are exercising! 
3. Forever FIT offers nutrition coaching! 
4. The variety of classes offered at Forever FIT allow you to incorporate HIIT, strength training, cardio, and stretching in to your weekly routine. 
5. I always focus on taking your time. Form is always more important than speed. It's not about reps or speed, it's about getting it right and working the proper muscles - and most importantly, not injuring yourself! 
6. Exercise and socialization are PROVEN stress relievers. 

So, what are you waiting for??? 


October 4: Party in PINK for Breast Cancer Awareness

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. 

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 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)

Happy 39th Anniversary
to my parents!!! 

How cute are they??? 

Let's Do This! 

**First class is FREE!**

$19.99 PER MONTH

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

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! 

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