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Spring has sprung and we have three studios in full swing! With no signs of things slowing down, check out just ten of our past month’s FHIT highlights.

1. We’re open on the Upper West Side! Our third location, at 88th and Columbus, is shaking up the neighborhood and we couldn’t be more excited. After a weekend of sold-out sneak-peek classes, we officially opened our doors on Monday, March 20. So far – SO GOOD! We will begin offering 6AM classes on Tuesdays and Fridays starting this week, and our new schedule will continue to expand in the coming weeks.

2. Try this sweet potato pad thai recipe from Well + Good. The sweet potatoes and peanut butter are satiating and warm (not to mention delicious), and the edamame and veggies add the spring punch we’ve been missing.

3. This goop article addresses the reality of cancer, and how to try to ward off an unwanted diagnosis. Nutritionist Adam Cunliffe advises on 5 cancer-fighting foods plus what foods to avoid.

4. Wondering where your favorite trainers train? Answer: here. We are happy to be included in Well + Good’s round up of the NYC fitness studios tough enough for top trainers.

5. Four years after opening Fhitting Room, we’re thrilled to share news of the arrival of the first baby to join our FHITfamily. One of our original FHITpros, Daury Dross, and his wife Nelissa welcomed a beautiful baby boy to their family (and ours). A huge congrats to the whole Dross family! We can’t wait to have Daury back! His first class back will be 8:30am Wednesday, April 5th at our Penthouse location.

6. A study conducted by the Mayo Clinic suggests HIT may reverse the signs of aging. Yes. You heard correctly. Read more here – then sign up for your FHIX!

7. FHITpro Lacee Lazoff created a total body workout for Harper’s Bazaar. Watch the video and give it a go yourself!

8. Wellness in the Schools is paving a healthier highway for more than 50,000 public school students. See how the non-profit turns schools into a place that teaches not only math, science and literature, but also wellness.

9. A home gym used to mean a treadmill in the corner of your bedroom or living room. Today, residential buildings are acknowledging tenant’s desires for wellness and including out-of-this-world health amenities.

10. In case you missed it, we have been rolling out our trainer biopics. Watch the videos here to get to know a little more about all your favorite FHITpros. We release a new video every Friday morning at 11am.

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November 2016 FHIT10

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November 2016 left us with plenty to feel thankful for. Check out ten of our favorite health and fitness moments from this past month.


1.  Do you go for a big or small breakfast in the morning? We have all heard the saying “it’s the most important meal of the day,” but there is a lot of debate around whether it should be a big hearty meal or a small snack like a piece of fruit. Well+Good asked some experts to weigh in.

2.  The Sweethome writer, Amy Roberts, tested her FHIX with several different fitness trackers to see which is best. The jury is in and here are the results.

3.  Journalist, fitness expert and total FHITspiration Jenna Wolfe shared her wellness secrets with Well + Good. Find out her sugary weakness, well-being mantra and favorite workouts here.

4.  With the holidays in full swing, we know getting to the studio can be a challenge. Breaking Muscle provides practical options for staying FHIT when you only have a little bit of time and little to no equipment.

5.  Just can’t get enough TFR in your life? We feel you. That’s why we’ve made our #goFHIX workouts so much more accessible. Check out the new #goFHIX section on our website for dozens of bodyweight challenges from all your favorite FHITpros.

6.  Our FHIT Founder Kari Saitowitz hosted our first FHITfam Thanksgiving, and we are still so full and so thankful! Cheers to many more celebrations and good times with co-workers FHIT friends.

7.  This election has been one for the books. While some things may feel out of your control, your wellness and FHITness shouldn’t be one of them! U.S. News presents a bipartisan strategy to achieve your health goals.

8.  Cheese lovers – rejoice! A new study shows that aged cheeses (think blue) can lead to a longer life. That’s something worth cheesin’ over. (See what we did there!? Sorry.)

9.  In part thanks to sidewalks, parks and public transportation, big cities are home to healthier residents. NBC news further explores why big cities are healthier.

10.  New Yorkers know that sometimes you have to get your meals on the go, and with a Starbucks on every other corner there’s a chance that you may have to resort to grabbing a meal from the coffee chain every now and then. Here are the top choices for what to eat at Starbucks picked by a nutritionist.

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As the temperature drops, it is oh-so-tempting to stay cozied up on your couch and order delivery,or whip up an easy, ooey-gooey (and cheesey and buttery) grilled cheese sandwich. We’re all about indulging every now and then, but to stay on track with your FHITness goals, we’ve rounded up some of our favorite nutritious and delicious fall recipes. From breakfast on-the-go, dinner for one, and perfect party appetizers, we’ve got you covered with meals that are FHIT for fall; cue the pumpkin.



1. Pumpkin Pie Protein Overnight Oats by Amy’s Healthy Baking
2. Squash Hash with Kale and Baked Eggs by Martha Stewart



1. Roasted Butternut Squash Sandwich with Balsamic White Bean Spread by Connoisseurus Veg
2. Apple Pecan Rosemary Greek Yogurt Chicken Salad by Cooking Classy



1. Butternut Squash Hummus by Minimalist Baker
2. Bacon and Brussel Sprouts Skewers by Popsugar



1. Skillet Gnocchi with Chard and White Beans by Eating Well
2. Green Chile Butternut Squash and Turkey Enchiladas with Crispy Sage by Halfbaked Harvest



1. Carrot Cake Oatmeal Cookies by Amy’s Healthy Baking
2. Healthy Chocolate Pumpkin Muffins by The Dinner Mom

There you have ‘em – eight nutritious recipes for every occasion that are both simple and satisfying. Save your splurges for truly special occasions, treat yourself with these good-for-you meals and you’ll feel FHIT all fall.


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Is it almost Thanksgiving already? We’ve broken out our boots, layered up pre-FHIX and as always, stayed up to date on the latest FHITness news and events. Read on for our 10 favorite FHIT moments from the month. #liveFHIT


1. Heard about that postFHIX “afterburn effect”, but unsure what all the benefits are? SELF Magazine has all the deets.

2. If you’ve eaten the same lunch over and over again and are looking to get out of your lunch rut, this guide from Goop has all the lunch inspiration you need.

3. We see a lot of chic/cool/techy workout gear come through our studios, but one brand that has really wowed us this year is Lululemon with their Lululemon Lab. Previously available only to us lucky New Yorkers, the brand recently put a select capsule collection online for purchase.

4. The Chalkboard Mag took the toast trend to a whole new level with this one – breadless toast! We know it sounds shameful, but before you jump to conclusions check out these 6 versions of eggplant toast we can’t get over.

5. Remember that lunch rut we mentioned earlier? We know the same conundrum can strike at any meal of the day. Luckily, Well + Good rounded up a list of 14 healthy NYC restaurants you need to try, consider this your little black book for eating out this fall.

6. We hate to be the bearer of bad news, but it turns out that no matter how much you eat, certain things may still trigger your hunger. Read this depressing study from NY Magazine’s The Cut here.

7. Our muscles are strong, but our minds are even stronger! Check out this article from U.S. News to learn how the expectations you set for a workout can affect you.

8. Get FHIT for life! Studies show that brain function in adults aged 55-86 improved with exercise. Turns out those bicep curls are strengthening way more than just your arms!

9. It’s no secret that we live in our sneakers. We work in them, we work out in them, we run errands in them. But not all kicks are created equal! Check out The Coveteur’s list of classic sneakers you need to own to find a pair to rock when you’re not swinging, skiing, rowing or snatching.

10. New York Giants Running Back Rashad Jennings HIT it with us this week to beneFHIT the Rashad Jennings Foundation. See all the photos from the day here.

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FHITpro Must Have Eats

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In a city filled with delicious foods, we all know the secret to being healthy is balance. Pizza with a side of green juice anyone? We asked our FHITpros what their favorite meals are when they’ve HIT it hard and are ready to indulge in a well-deserved ‘treat yo self’ meal.


Ben – Tacos, chips and guacamole from Tortaria in Greenwich Village.
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Carlos– Any donut from Dough, the artisanal donut bakery across the street from our Flatiron studio. Our FHITfam is obsessed with their sweet treats.



Farouk– A bacon cheeseburger, French fries and ranch dressing with an IPA from Sweet Afton in Astoria.
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Mark – He says the best pizza in NYC is from John’s of Bleecker Street, but only if you order your pie half cheese, half pepperoni and onions, with extra sauce, well done.
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Daury– His favorite cheat meal is anything his mom cooks. Since we all can’t sample his mom’s home cooking, his favorite spot in NYC is New York Burger Co.; he orders a double cheeseburger with sweet potato fries and chipotle mayo. On the days he wants to treat himself, he goes to the location right around the corner from our Flatiron studio.
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Dennys– Pizza with a crust so hard that it cracks when you fold the slice.



Mat– Chicken with mixed vegetables and pork fried rice combo, with chicken lo mein from New Sunny East 88 on the Upper East Side.
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Dara– Homemade spaghetti with garlic bread, and a Caesar salad with no croutons from Il Mulino in Greenwich Village.
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Amanda– Mushroom and truffle oil pizza from Osteria Cotta in Midtown, with a margarita to wash it down.
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Eric– Rice and beans with a full chicken, maduros and yucca from El Malecon Restaurant in Washington Heights. Yes, he actually eats all of this food in one sitting.



Simon– A burger with cheddar cheese, bacon and a fried egg from Mel’s Burger Bar on the Upper West Side.


Melody– A banana cupcake with sea salt chocolate frosting from Butter Lane in the East Village HITs the spot.
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Jason– Baja Fish Tacos from The Grey Dog.


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Take a look at ten of our favorite health and wellness moments of September 2016.


1. Everyone knows that post-workout protein is necessary for building a FHIT body, but what should you eat when you HIT it so hard that your muscles are not only stronger, but also oh-so-sore? The Cheat Sheet recommends these 6 foods that can soothe sore muscles.

2. New Yorkers will never (ever ever) break their coffee habit, but we have seen a big spike in popularity for matcha, the antioxidant-packed green tea. You’ll find the best matcha NYC has to offer on this list including lattes, cappuccinos and cookies!

3. Want to find your Zen while watching your favorite football team play? Now you can purchase a $1000 yoga mat made of the same leather as NFL footballs.

4. As much as we all love a good ol’ bag of chips or box of gluten-free crackers, we know they aren’t the healthiest snack option, nor will they keep us feeling alert throughout the workday. Chalkboard Magazine worked with a nutritionist to round up the 7 best healthy snacks for work.

5. Searching for the perfect protein powder? Follow this infographic for some guidance on which option will work best for you.

6. Dining out can often mean eating meals that are calorically dense but lacking in nutrition. Some chefs are fighting these standards and using their kitchens to serve up not only some of the tastiest, but also some of the healthiest dishes in restaurants.

7. New York City developers have taken note of just how much people are willing to spend on wellness. Read on to see which luxury residential buildings provide the most out-of-this-world health and wellness amenities.

8. Eat. Sleep. Get FHIT. Repeat. It’s easy to fall into the go-hard-or-go-home mindset, but recovery and renewal are just as important for living your FHITtest life. Read these ultra-athletes stories of staying motivated and avoiding burnout.

9. Check out the best ways to treat your body – inside and out – after a tough workout.

10. Apple released the latest version of the Apple Watch, and fitness is one of the gadget’s main focuses.

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FHIT Football Foods

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17 weeks, 32 teams, and 256 games. We know football season means friends, food and your FHIX of beer. We’re all for a little indulgence, but to keep you feeling FHIT, follow these healthy and delicious tips and recipes for game day.

Eat your greens!

We never met a guacamole we didn’t like! Ditch the chips and cut up some fresh vegetables. You’ll get the same crunchy satisfaction, and you won’t end the game on your clean eating!

Curious as to what vegetables are perfect to dip? Try carrots, broccoli, radishes, snap peas and peppers.


Bake your own chips!

Instead of picking up a bag of store bought chips, buy beets and make your own crunchy beet “chips”!


3 medium-large beets, rinsed and scrubbed
Olive or canola oil
Sea salt + black pepper

Slice the beets lengthwise into thin chip size pieces and drizzle lightly with olive oil. Season with sea salt and black pepper. Bake at 365° for 15-20 minutes or until crispy.

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Healthy Nachos

We’ve all heard of zucchini noodles, but what about zucchini nachos? Try this healthy twist on a football fan favorite.


4 small zucchini, sliced into “chips,” about 1/4 inch thick rounds
Olive oil, for brushing zucchini chips
Salt and pepper, to taste
1 cup shredded cheddar cheese
1 (15 oz) can black beans, rinsed and drained
2 small tomatoes, chopped
1 large avocado, chopped, seed removed
2 green onions, chopped
1/4 cup chopped cilantro
1 lime

Slice zucchini chips and put the sliced zucchini chips into a large bowl and toss with olive oil, salt and pepper. Place zucchini on a grill pan or directly on a hot grill, over medium heat. Grill for 4 to 5 minutes, or until zucchini is tender. Sprinkle cheese directly over zucchini chips and cook until cheese is melted, about 1 minute. Add your favorite nacho toppings and enjoy!



Baked Chicken Wings

Call a timeout on the traditional grease-laden chicken wings and make juicy baked chicken wings a HIT!


10 whole chicken wings, cut into flats and drumettes
1 Tbsp. baking powder
1/2 tsp. salt
sauce or dry rub

Place your chicken wings into a big bowl. Sprinkle with 1/2 teaspoon of salt and 1 tablespoon of baking powder. Get your hands dirty and mix the salt and baking powder in with the chicken wings. Bake the wings on a sheet pan in a 250°F oven for 30 minutes, then crank up the heat 425°F and cook 40-50 minutes more, until golden brown and crispy.

Toss them in any delicious sauce and enjoy!



Chocolate Chip Cookies

A warm chocolate chip cookie…or four is always a fan favorite! We’ve FHIXed up the crowd pleaser so you can indulge without the post-treat sugar crash.


1 egg, slightly beaten
1 teaspoon vanilla extract
1/4 cup coconut oil, melted and cooled
1/2 cup coconut sugar
1 cup almond flour
1/4 cup coconut flour
1/2 teaspoon baking soda
3 oz 80% dark chocolate, coarsely chopped
Coarse sea salt, for sprinkling

Bake at 350 for 11-13 minutes.



Share your healthy recipes and how you stay FHIT during football season with our hashtag #liveFHIT.

Want to share your FHIT story with us? HIT us up at!

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August was jam-packed with FHITspiration. From watching the world’s best athletes compete in the 2016 Olympic Games in Rio to our very own FHITpros shutting down the streets of New York City with Nike, to HITting it at Southampton Sweat, we’ve gathered our ten favorite FHIT moments of the month.

1. The writers over at The Guardian layed out the highs and lows of Team USA’s performance in the 2016 Olympic Games in Rio. From Simone Biles’ signature move to Katie Ledecky’s 11+ second lead in the 800-meter freestyle and of course, Michael Phelps securing his 23rd Olympic gold medal, there is a lot of FHITspiration to take in.

2. Wondering how Olympic athletes train? Many of them HIT it, just like us! Next time you’re ready to quit with just thirty seconds left in a FHIX, remember you’re going for gold just like an Olympian!

3. Even in times of an oversaturated athleisure market, not everyone conforms to the classic Lululemon leggings and matching sweat-wicking performance top, and we like that! Fashion blogger Leandra Medine, aka: The Man Repeller, wrote up this cheeky column on What Your Gym Clothes Say About You.

4. FHITpros Dennys Lozada and Ben Wegman joined Nike and took over 51st Street for a sweaty Saturday morning workout. They led hundreds of FHIT New Yorkers through a hard HITting FHIX. See what it means to Dennys and Ben to live Unlimited in NYC. On the same morning, FHITpros Amanda Butler and Daury Dross were serving up a fierce FHIX at Southampton Sweat! Let’s just say it was a very sweaty Saturday.

5. New York City has a little something for everyone, but if you’re a health and wellness fanatic, then NYC has a lot for you. Check out Greatist’s list of The Healthiest Spots to Visit in NYC for everything from healthy eats to the city’s best fitness studios (ahem… The Fhitting Room).

6.We all want to maximize our time in the gym, and rightfully so! Just 20 minutes of high intensity training can do great things for your body and mind, so read these 10 Tips That Will Make Your HIIT Workouts Better to get as much out of your time and energy as possible.

7. “Exercising together is a good place to start to rebuild a connection and have fun together,” says couples’ counselor Kelley Kitley in this Refinery29 article touting that working out together could be better than couples’ therapy.

8. Avoiding sugar can be more difficult than it sounds. You can find it in practically any food at the grocery store. That didn’t stop this SELF Magazine editor from attempting to eliminate all added sugars from her diet for one week.

9. People often think that upping their veggie intake is only doable in the form of ‘boring’ salads or bland vegetable dishes that will leave you feeling hungry shortly after you’ve eaten them. Lucky for us, Well + Good shares 8 creative ways to swap out the bread and pasta in your meals for something healthier and still super satisfying.

10. For some of us, getting eight hours of sleep per night seems like a laughable and distant dream. We get it – you’re New Yorkers! You’ll sleep when you’re dead! Or whenever you can squeeze in a nap. According to this article from The Atlantic, “sleeping in spurts has the appeal of productivity, but inevitably you’ll collapse in your morning oatmeal.” Read on to see why napping cannot replace a full night’s rest.

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JULY 2016 FHIT10

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1. We know finishing a FHIX isn’t easy. You’re lifting, swinging, jumping and more for 50 minutes, and your body is pushed out of its comfort zone. According to this article from New York Magazine, however, all that time feeling a little uncomfortable is likely setting you up for extra comfort and way less stress in the long run.

2. How nutritious are your meals? Perhaps way less, or way more, than you think! A large percentage of Americans are mistaken in their perception of what foods are healthy. Check out this piece from the Times to learn more about foods that confuse the American public.

3. How cool is this fully functioning farm on a rooftop in NYC?! We love how Brooklyn Grange is taking sustainability to a whole new level.

4. ESPN Magazine’s Body Issue challenges the notion of an “ideal” body by stripping top athletes of all their inhibitions – and their clothing.

5. Our FHITpros shared how they get through their toughest workouts with Well + Good.

6. Happy heart, happy life? That may not be exactly how the saying goes, but it sure is true. This New York Times article reports that reducing your sugar intake can dramatically increase your heart health.

7. Get your FHIX for whatever reason you want, but the next time you’re HITting it hard, realize you’re not only gaining benefits in your physical fitness, but in your life fitness. Read on to see how pushing yourself in the studio translates to mental, emotional and even financial benefits.

8. The Huffington Post gives Five (very persuasive) Reasons Fitness is Important in Dating and Relationships.

9. Can you run faster than your dog? What about a horse? These athletes race 22 uphill miles against horses. Some of them even win.

10. Whether you like it or not, you are about to become much more aware of the liquid calories you consume during a night out. Beer bottles will soon include a reality check: a calorie count.

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Meal Prep

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Move over Seamless and GrubHub! This year has seen a drastic increase of prepared meal services. From fully cooked, portioned, ready-to-eat meals to services like Plated that deliver packages of ingredients and recipes, it seems like more and more people are trying to cut down on their time in the kitchen or walking the aisles of grocery stores. We all know exercise is necessary for a healthy lifestyle, but there’s no denying that diet is another crucial component. No matter how hard you HIT it, a fifty-minute FHIX can’t make up for a poor diet. No matter what your health and fitness goals are, there’s a meal prep plan out there for you.


Your first option is to prepare your meals at home in advance. Many people take a day out of the week, usually Sunday, to prepare most of their meals at once. This can also be done twice a week, maybe a Sunday and Wednesday, to ensure your meals are fresh and have some variety. When preparing your own meals at home, most people cook a large portion of one meal and divvy it up into separate portions for meals throughout the week. Eating the same meals everyday might seem boring to some; however, consistency is the secret ingredient to any successful health and fitness plan. If you have a favorite meal or favorite vegetable, incorporate it into the meals you prepare for the week.

One major benefit of cooking and preparing your own meals in advance is that you have total control over the ingredients used and can ensure that you are actually going to enjoy the meal you made for yourself. If it doesn’t taste good, chances are you won’t want to eat it when the time comes, and some meal prep delivery services don’t allow you to choose or sample every meal you order. If you prep your meals at home, you can test them beforehand or only cook foods you like.

Meal delivery services save you the most time since you don’t have to cook them yourself. Having prepared meals with you at all times can keep you from getting ‘hangry’ and making bad food decisions you will later regret. FHITpro, Dara Theodore orders two meals from a service every week, and she uses those as a template for the rest of the meals she cooks for herself and her family. You can scale your own meal prep to best fit your lifestyle.


With many of these services, you could order a different meal for each day of the week as opposed to eating the same meal five days in a row. These services keep you accountable to your diet and fitness goals. Most of us eat what is easily available and with these already prepared meals, that’s one less decision you need to make. There are so many meal prep services available, but you should pick one based on the goals you’re trying to accomplish. Some programs tell you when to eat your meals during the day, depending on your workout routine. Some cater the portion sizes of each component of the dish, depending on your level of physical activity. Instructor, Farouk Houssein uses R.P. Strength, a personalized program that doesn’t give you cooked meals but specific recipes and a workout plan with designated meal times for the best nutrient absorption to compliment his training.


Every person requires a different ratio of macronutrients. Runners or endurance athletes might need more carbs, and people who want to build up their strength may need more protein. Ideally, you should consult a doctor or nutritionist before starting a new diet program to learn how much of each macronutrient is best for your body. With that in mind, meal prep can be used for those trying to gain muscle or for others trying to shred or slim down. Planning meals is ideal for portion control. It can also be combined with protein shakes for athletes who are not necessarily trying to slim down. In between his prepped meals from Deliciously Fit Grill, FHITpro, Daury Dross drinks his favorite protein and recovery shakes for muscle development and gains. Now, after two and a half months on his new meal prep program, he is at the FHITtest, lowest weight he’s been in years!


Our FHIT Founder, Kari Saitowitz was recently introduced to Plated, a meal prep delivery service by frequent FHIXer and Plated’s Co-Founder, Nick. Since discovering Plated, Kari has used it to meal prep her dinners a few times a week. She loves it because she knows that the meals will be fresh, wholesome and delicious. One of Kari’s first meals using Plated was seared pork with tomato jam and sugar snap peas (picture below).

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Want to give Plated a try? Click here and when you make your first purchase, you will get a free dinner for two.

There are meal prep options for everyone. Find the perfect one for you based on your health goals and what works best for your lifestyle. For those of us who can’t be trusted alone in the kitchen without a working fire extinguisher, there are healthy and delicious meal delivery programs. Otherwise, carve out some time on the weekend and break out the pots and pans. You’ll be thankful when you’re feeling ravenous after your next FHIX!

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