Forever Fit SD

Beach Bootcamps are Back!

Thu, 09 Sep 2021 21:22:43 GMT

Join us Thursdays at 8:30am at Dog Beach Del Mar for an incredible workout in the sand

How lucky are we to have these beautiful locations and amazing weather almost every single day of the year! Why be indoors when you live in a place like this? You've been waiting for us to go to the beach, and now that summer is over and our beaches are quieter, we are doing just that!

All you need are your resistance bands and a towel. The sand will give you a workout like no other! Do don't miss this opportunity to take advantage of our greatest natural asset in San Diego!

Summer 2020 Bet On You Challenge

Fri, 12 Jun 2020 00:57:48 GMT

We just started our 3rd annual Bet On You Challenge. Participants put up $25 of their own money to lose 4% of their body weight. All winners will share the prize money. You can follow along with our challenge and do your own at home.

Hi everyone. I know there are a few of you trying to lose some unwanted weight from our quarantine. You may have chosen not to do the Bet on You Challenge with us and that’s ok. I still want to share some of the strategies with you and I’m rooting for you behind the scenes! Here is a little perspective I shared with my Bet on You Group this morning.

Food for Thought:

One pound = 3500 calories
In order to lose one pound, we have to shave off 3500 calories from what our body is used to. That’s freakin’ hard!
The best way to approach this is to find a way to shave off 500 calories a day to get us to this point. Usually I would say that a 500 calorie deficit can be a combination of exercise and food; however, most of us have been working out consistently since this pandemic began. What does that mean? It means this weight gain we are dealing with is really coming from what we are eating and drinking.
That probably comes as no surprise. It’s been a strange and stressful time and certainly our diet is a reflection of the times. During stressful times, our intake often shifts to psychological eating vs. physical eating
See if you can you make this shift in your mindset? Eat for hunger only, nutrient dense food, 90% of the time each week (physical eating). And 10% of the time eat things you love just because (psychological eating). If you do the math, that’s allowing you approximately 2x each week to stray from your healthy eating.
Also this needs to be said. It’s not fun but we all need to be ok with a little hunger right now. We are asking our body to get used to 500 calories a day less than what it’s used to. There’s really no way to accomplish this without feeling a little hungry now and then. Water and lots of veggies are great tactics for getting us through these hungry spells.

Weight loss is not a linear process and there’s no guarantee that you will be a pound lighter this Sunday but I promise you…changes are happening inside your body. Momentum and consistency are everything. Keep it up and let me know how I can help from the sidelines.

Deanne

The Little Black Dress Challenge coming September 3rd

deanne@foreverfitsandiego.com (Deanne Ryder ) — Wed, 08 Aug 2018 04:22:52 GMT

If you have a special birthday, anniversary, reunion, event or trip coming up, or if you just want to get those last few pounds off, this challenge is for you!

This 6-Week program is just $150 when purchased alone, or you can get a discounted price by adding it to your Fall Bootcamp registration. Pay one time and use the meal plans and recipes for a lifetime! Register Here

Our Fall Skinny Jeans Challenge Starts September 4th

deanne@foreverfitsandiego.com (Deanne Ryder ) — Fri, 11 Aug 2017 00:10:06 GMT

Join us for 10 weeks and we promise to get you back into your favorite jeans (or even a pair of smaller ones)

You know what is a lot more fun than stepping on a scale every week? Fitting into clothes you love. We are running an optional challenge this fall that includes:

A free nutrition seminar
A healthy lifestyle journal
Weekly progress check-ins
An exclusive celebration event
A $40 Nordstrom card to put towards a new pair of jeans

All of this for just $50 in addition to your bootcamp registration fee. What are you waiting for? Life's too short not to feel great in your jeans!

The Twelve Days of Fitness

deanne@foreverfitsandiego.com (Deanne Ryder ) — Sun, 04 Dec 2016 05:59:42 GMT

Perform this workout just like you would sing the song “12 Days of Christmas”

On the first day of fitness my trainer gave to me: 1 squat jump. On the second day of fitness my trainer gave to me 2 push-ups, 1 squat jump and a strong body as you can see. On the 3rd day of fitness my trainer gave to me 3 jumping jacks, 2 push-ups, 1 squat jump and a strong body as you can see. You get the idea.

Day 1: 1 squat jump

Day 2: 2 push-ups

Day 3: 3 jumping jacks

Day 4: 4 side skates

Day 5: 5 elbow plank hip hikes

Day 6: 6 high knees

Day 7: plank jacks

Day 8: 8 plyo lunges

Day 9: butt kicks

Day 10: 10 crab toe touches

Day 11: 11 bridges

Day 12: 12 burpees

Vegetable Ceviche

deanne@foreverfitsandiego.com (Deanne Ryder ) — Sun, 04 Dec 2016 05:40:22 GMT

Another great healthy appetizer for parties!

INGREDIENTS:

16 oz. Artichoke heart (boil/drain)
2 Avocados
20 Outer leaves - Lettuce (Romaine or Cos)
3oz. black olives
2 Medium Scallions/Onions
4 Italian Tomatoes
1 Tbsp. Olive Oil
1 Lime (juice)
1/4 Tsp.Cayenne pepper spice
1 dash Salt
1 dash Pepper

DIRECTIONS:

This is one of my favorite recipes to take to a party. You can serve this dip with pita chips, or for

a healthier alternative, any large lettuce leaf like romaine, and make it a wrap.

1. Chop all veggies

2. Combine in bowl.

3. Pour lime juice and olive oil over top

4. Toss

5. Season with salt, pepper and cayenne, to taste

Makes 6 servings

Nutrition Information per Serving

Calories: 222.41

Fat: 15.01g

Carb: 21.68g

Protein: 5.36g

Roasted Red Pepper Dip Served With Raw Vegetables

deanne@foreverfitsandiego.com (Deanne Ryder ) — Sun, 27 Nov 2016 19:08:23 GMT

A great healthy appetizer for your holiday party!

INGREDIENTS:

1 table spoon Dijon Mustard

2 ounce(s) Greek Yogurt, Plain

2 table spoon Olive oil - pure

1 tea spoon Oregano - ground

.25 tea spoon Pepper, ground

16 ounce(s) Roasted Red Peppers 2

1 tablespoon Vinegar, red wine

DIRECTIONS:

1. In a blender or food processor, combine the peppers, yogurt, vinegar, oil, mustard and pepper.

2. Process until smooth

3. Add the oregano and process a few sesconds longer

4. Can be refrigerated for up to 4 days.

Makes 4 servings

Nutrition Information per Serving

Calories: 81.00

Fat: 4.43g

Carb: 4.32g

Protein: 4.06g

Forever Fit - Home Tabata Workout

deanne@foreverfitsandiego.com (Deanne Ryder ) — Sat, 19 Nov 2016 19:27:50 GMT

Use This As Your Holiday Home Workout This Thanksgiving

We recommend downloading the free app called Interval Timer. Set your timer to 20 seconds of work and 10 seconds of rest with multiple rounds for this workout.

Warm-up: 20 seconds each of the following: squats, high knee lifts, lunges, inchworks, windmills, jumping jacks, knee push-ups, repeat for a total of 4x

Complete each Tabata by going at an intensity level of 9-10. Take a 1 minute recovery break in between Tabatas.

Tabata #1: (remember Tabata means 8 rounds 20 seconds on and 10 seconds off)

1. High Knee jogs

2. Side skates

Repeat 3 more times

Tabata #2:

1. Squats or squat jumps

2. Squat hold with towel rows

Repeat 3 more times

Tabata #3:

1. 3 jumping jacks and one star jack

2. Running Man

Repeat 3 more times

Tabata #4:

1. Right leg side lunge hop when coming back to center

2. Left leg side lunge

Repeat 3 more times

Tabata #5:

1. Push-ups

2. Superplanks

Repeat 3 more times

Tabata #6:

1. Burpees

Repeat 7 more times

Tabata #7:

1. 2. Right Leg Bridge

Left Leg Bridge

Repeat 3 more times

Tabata #8:

1. V sit ups

1. Russian twist elbow touching the ground on each side

Repeat 3 more times

Broccoli Quinoa Frittata

deanne@foreverfitsandiego.com (Deanne Ryder ) — Sat, 19 Nov 2016 19:10:05 GMT

A Great First Meal Of The Day or After Workout Treat

One of the best ways to keep your sugar intake down is to make your first meal of the day high in protein and healthy carbs (think veggies). This frittata whether eaten for breakfast or right after your workout, is a great start to your day and will help keep those sugar cravings away.

*Preparation/Cooking time: 10-15 minutes

Ingredients for 2 servings:

• 1⁄2 cup dry quinoa, rinsed and cooked according to package directions

• 2 cups broccoli, cooked (or any other vegetable you have on hand)

• 4 egg whites (or 3⁄4 cup of packaged egg whites)

• 2 whole eggs

• 2 tbsp. milk

• 4 tbsp. shredded cheese

• Salt and pepper, to taste

• Olive oil cooking spray

Method:

1 . In a small bowl, whisk together the egg whites, egg, and milk. Season with salt and pepper.

2 . Coat a medium, non-stick skillet (large skillet for 4 and 6 servings) with olive oil cooking spray and place over medium heat.

3 . Place cooked quinoa and broccoli in the pan. Add egg mixture and cook until just set around the edges. Sprinkle cheese on top.

4. Place pan in the oven set to 350 just until cheese is melted and edges are just starting to turn brown. Serve. (make sure your pan does not have plastic handles).

Nutritional Information Per Serving: Calories: 387, Protein: 34.3g, Carbs: 29.3g, Fat: 13.2g

Whole eggs are super nutritious, and are among the best dietary sources of choline — a nutrient that is incredibly important for our health, but most people aren’t getting enough of it.

This recipe is wheat and gluten free. And if you’re staying away from dairy, you can try swapping out the regular milk for low-fat coconut milk.

Give it a shot and let me know what you think.

2016 Holiday Challenge

deanne@foreverfitsandiego.com (Deanne Ryder ) — Mon, 14 Nov 2016 02:48:07 GMT

Welcome to the 2016 Forever Fit Holiday Challenge

Access the Online scorecard:

https://holidaychallenge16.challengerunner.com

Our Week #1 Scorecard:

1. Workout for at least 30 minutes a day

2. Wear your Holiday Challenge team color to your workouts

3. Like us on the Forever Fit Facebook page

4. Create a healthy meal plan for the week

5. Follow the meal plan each day

6. Do 1000 jumping jacks during the week

7. Points if you haven’t had any Halloween candy to date

Roasted Butternut Squash Bisque Recipe

deanne@foreverfitsandiego.com (Deanne Ryder ) — Mon, 14 Nov 2016 02:48:07 GMT

A New Healthy Spin on an Old Favorite!

When it starts to get cold outside, nothing says fall to me more than butternut squash soup. For many years I have been sharing my Butternut Curry soup recipe. Recently I went to a cooking class and we made this bisque which I’m loving even more than my usual recipe. Enjoy!

Ingredients:

1 lb. butternut squash, peeled, seeded and cubed
Olive oil to coat pot
2 Tbsp unsalted butter
1 yellow onion, chopped
1 Tbsp fresh ginger, chopped
2 whole star anise
2 garlic cloves minced
4 cups vegetable stock
alt and pepper to taste

Directions:

In a large pot on medium high heat, add oil and butter. Once butter is melted, add onion, ginger and star anise. Cook until onions are caramelized, about 5 minutes.
Add garlic, sauté for 30 seconds then add squash and stock. Simmer until squash is very tender, about 30 minutes.
Remove star anise and puree soup using a hand immersion blender or a regular blender until the soup is very smooth and there are no chunks of butternut left in the soup.
Add salt and pepper for taste.