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Meal Prep

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.

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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.

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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.

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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!

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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!

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.

unnamed

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.

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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.

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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!

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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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Survival of the FHITTEST 2017

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Saturday March 4, 2017 marked Fhitting Room’s 4th Anniversary. We celebrated the best way we know how – by HITting it hard with our entire FHIT community. Our second annual Survival of the FHITTEST Challenge left us inspired, and our green hearts are bursting with pride. Challengers pushed themselves, and all the FHIT friends and family cheering on these FHITspirational athletes left us breathless.

We racked up tons of mileage via rowing and skiing, performed over 2,000 kettlebell swings and dropped chest to deck for nearly 2,000 burpees. And the best part of all of this high intensity exercise? The high intensity energy that came along with it. Check out our Survival of the FHITTEST highlight reel.

 

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FEBRUARY 2017 FHIT10

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Just because February has a shortage of days does not mean there’s a shortage on fitness! Check out ten of our favorite FHITness moments this month.

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1. Harper’s Bazaar asked FHITpro Lacee to share 4 Kettlebell Basics for Beginners. Show this video to your friends who are feeling intimidated before their first FHIX.

2. We like keeping things efficient over here! That doesn’t just apply to our workouts. For the ladies who HIT life hard and love the idea of getting their beauty FHIX quickly, check out MB45, a new salon that provides a manicure and a blowout in just 45 minutes.

3. Nothing messes with your workout routine like traveling. From limited healthy food options in airports to losing access to your favorite gyms and classes, a two-day work trip could sabotage everything you’ve worked so hard for. Here are four new apps and services hoping to make traveling work to your advantage.

4. What’s a February round-up without some mention of chocolate? You can treat yourself to a Valentine’s Day box of chocolates year-round so long as you keep this guide in mind.

5. In a time when protein powder is a key ingredient in several of our favorite recipes from smoothie bowls to pancakes, it’s obvious we’re being very mindful of our protein intake. However, are we being mindful of how we prep our protein? Men’s Fitness sets us straight on whether or not freezing or cooking your protein powder can denature it.

6. The restaurant industry is notorious for high-stress situations that can wreak havoc on their employees’ mental and physical wellbeing. Now several NYC restaurateurs are trying to change the stigma by providing services like in-dining room yoga classes and energetic walking meetings to their employees.

7. Meal prep can be a lifesaver for those looking to eat clean consistently, but prepping vegetables five days out can lead to wilty, unfulfilling meals. Greatist has all the tips and tricks for successful meal prep.

8. Many people are rocking wearable tech like Apple Watches, Nike FuelBands and Fitbits to track their FHIT activity and encourage them to keep moving throughout the day, but how much of a difference are these accessories really making? This New York Times article shows it may be less than you’re expecting.

9. Sweatworking is gaining popularity and for good reason! Find out why combining business with burpees is an incredible option.

10. Two months in, and we are still feeling strong and optimistic for 2017. Not exactly on our page? Here are ways to stay on track with any resolution, big or small.

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JANUARY 2017 FHIT10

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2017 is already proving, in many arenas, to be a buzzworthy year. Just four weeks in, and we are already seeing new workout trends, new healthy foods and other exciting new FHIT bits!

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1. New FHITpro alert! Welcome to the team, Chelsea and Jess! To learn more about these two megababes, check out their bios and 21 Questions.

2. While we’re welcoming our two newest female FHITpros – let’s take the time to acknowledge them along with every other lady in this world. In the spirit of the passionate Women’s March in Washington D.C. and the Sister Marches held across the country on January 21st, we celebrated our FHIT female trainers and all they do to inspire us daily. #strongisbeautiful #womenempowerment

3. New year, new research! This New York Times article claims that, contrary to nearly everyone’s belief, running may be good for your knees.

4. Frequent FHIXer and owner of 8 Point Wellness, Molly Forsyth, wrote a guest piece for our blog. Find out why this acupuncturist and herbal treatment specialist is one of our big FHITspirations!

5. Ever wonder why we build rest into our workouts or why we often emphasize a max effort in our FHIXes? SHAPE Magazine recently shared new research from Medicine & Science in Sports & Exercise that supports the benefits of short bouts of high intensity training.

6. HBFit, the popular health, beauty and fitness blog by Hannah Bronfman and her team, featured FHITpro Lacee Lazoff. Check out the interview to see how Lacee fuels her body for a hard HITting FHIX and for life in general!

7. Run for Your Bun is a U.K.-based café that recently linked up with an English gym chain to become the first café that takes exercise for payment. Yes, you heard correctly – you can row row row your boat (or your erg) all the way to that grilled chicken salad. We’re crossing our fingers for Juice Press or Sweetgreen to take note.

8. Ginger, chicken noodle soup, Ricola cough drops… the list of things we try to use to cure the common cold goes on and on. But have you heard nachos can do the trick too? Nutritionist Lee Holmes told Well + Good what she eats to stave off contagious bugs.

9. Got some traveling for work coming up? FHITpro Melody Scharff wrote a full body workout for Well + Good that any boutique fitness class junkie will be able to HIT at any big-box gym.

10. We are feeling the FHIT love this month! Bloomberg Pursuits named us in a list of Cult Gyms Where New Yorkers are Shredding Their Bodies Right Now and The Wall Street Journal featured FHIXtreme at Fhitting Room as a fitness “Class Too Tough for Most Mortals”.

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FHITspiration: Molly Forsyth

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Molly Forsyth is the founder of 8 Point Wellness, a boutique acupuncture practice based in Flatiron. She is certified as a Diplomat of Oriental Medicine by the National Certification for Acupuncture and Oriental Medicine (NCCAOM), as well as a licensed acupuncturist and a board certified herbalist. Her business offers acupuncture and Chinese medicine practices. Molly is also an athlete, a runner and a frequent FHIXer at our Flatiron studio. We recently got a chance to speak with her about her business, fitness and where the two intersect.

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How long have you been coming to The Fhitting Room? How did you hear about us?

The Fhitting Room had been on my radar for a while. I was looking to shake up my routine from one-on-one sessions with a trainer, and I wanted to have a little (competitive) fun in a group setting. I had my first FHIX with Ben and Farouk in May of 2016 and I was immediately hooked! I have been attending class at least twice a week ever since.

What keeps you coming back?

I love that class is never the same, and I love the positive energy the FHITpros and fellow FHIXers bring; the environment encourages me to give it my all. I love to be challenged by something new each class.

You’re a runner. Have you noticed TFR has changed your performance as a runner? If so, how?

Yes! Well, as you know, a significant portion of power is in the stride, and proper posture comes from the core and upper body. The explosive and timed nature of many FHIXes helps to encourage strength and speed. Cross training is key for building muscle, and avoiding boredom from other repetitive strength workouts is an important factor for me; TFR is also a great counterweight for the sometimes lonely long runs.

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Tell us about your practice and what services you provide.

I practice Chinese medicine, which encompasses acupuncture, Chinese herbal formulas, cupping, and gua sha. My clients are motivated, health conscious people just like those at Fhitting Room.

What got you into holistic/natural healing?

Chinese medicine literally and quickly changed my life. I moved to NYC for what I thought was to be a long-term career in fashion. I found my way to Converse during their apparel start-up phase and worked in the planning department (a whole lot of spreadsheets, systems and factory communication) for 6 years. Three years in, I started giving a lot of thought to finding a career that felt more meaningful and impactful. At the same time I was diagnosed with an auto-immune condition, Crohn’s disease. Within a few months of starting weekly acupuncture and herbal treatments I was able to wean off steroids and immunosuppressants.

There was a silver lining. My illness allowed me to find my true calling; I love helping people maintain or regain wellness. I entered the 4-year graduate program and slowly exited the world of apparel. My only medication for the last 8 years has been Chinese herbs (and acupuncture).

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Can you explain cupping and its benefits towards recovery?

Cupping is great; I use it on patients for chronic and acute pain, muscle soreness and muscle fatigue. It can help speed up muscle recovery by increasing circulation and blood flow and realigns fascia. It’s also great at the initial onset of a cold or when someone feels like they are coming down with something or to relieve congestion in the lungs. You can read more here.

What is your best or favorite natural remedy?

This time of year I’m talking a lot about bone broth. Winter is the time to nourish the kidneys, and in Chinese medicine the kidneys govern the bones. Bone broth is a great way to warm and nourish qi (also known as vital energy in our bodies) and blood, as well as to help prevent and promote healing of bones and connective tissue. It’s very collagen rich too, which means it’s also great for skin and for healing digestive irregularities.

Ginger tea is another favorite this time of year. Ginger (Sheng Jiang) is a Chinese herb that is incorporated into many digestive herbal formulas. It warms the middle and not only settles the stomach, but also nourishes sluggish digestion. In the cooler months it’s very important to keep your digestive fire stoked.

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Many of our instructors visit your practice and take advantage of your services. Why do you recommend using holistic practices after your FHIX? 

Think of it as part of your wellness recovery plan. Acupuncture and Chinese medicine can help speed up your recovery post workout, help your body build muscle, strengthen your immune system, balance hormones, and regulate sleep and digestion. Wait, there’s more! But seriously, acupuncture has numerous health benefits. Pregnant FHIXers can benefit from acupuncture, too.

How would you suggest adding this to your regimen in a consistent way? How do you feel about your practice as preventative? (Rehab vs. Prehab)

Maintaining wellness is an ongoing journey. In most cases, patients begin acupuncture for rehab reasons – they have an ailment or some type of imbalance they want me to remedy. At a certain point in treatment the focus will switch from rehab to prehab.

Effects of treatment are cumulative — like building muscle, so it’s most ideal for clients to come weekly for a short period of time. As the body learns to hold the healing, treatments are spaced further apart, and eventually clients come in periodically for maintenance or prehab type sessions. Sometimes the periodic prehab sessions correspond with the change of seasons to avoid that oh so common cold.

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Learn more about about Molly’s services by visiting her practice.

 

Molly Forsyth, MS, L.Ac.

8 Point Wellness | 928 Broadway, Suite 1001, NY, NY 10010

646 480 2542  | www.8PointWellness.com

Instagram: @8PointWellness  

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FHITspiration: Kristen & Kyle Siebert

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Kristen & Kyle Siebert are expecting their first future FHIXer in a few weeks and they have been HITing it hard together throughout Kristen’s pregnancy. We are a bit FHIXated on how amazingly strong the Siebert’s are. So, we had to ask them a few questions about this FHIT pregnancy and HITing it together.

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How often do you both come to The Fhitting Room and do you make it a part of your weekly regimen to do it together? If so, why?

Kristen: I come to The Fhitting Room 6 days a week (Monday through Saturday). I actually used to come 5 and would go 1 day to the gym in my building, but since being pregnant I prefer all my workouts to be under the supervision of such great instructors at TFR. Since I go to the same class everyday, the instructors really know me and what I could do pre-pregnancy, and now while pregnant, they always check in to make sure I am feeling well. Kyle and I make it a priority to come together as often as our schedules allow, which at a minimum is Saturday morning. We love to see each other’s progress, from when we first started coming together to where we are now. We encourage each other and celebrate each other’s accomplishments, whether it’s increasing weight on kettlebell swings, getting more meters on the rower or SkiErg, or simply feeling like we kicked butt on the FHIX. When we aren’t in class, we find we are talking about TFR and what that day’s workout consisted of. It has become such a huge part of our lives.

Kyle: As often as I can. I work in Greenwich but spend a day or two in the city each week. If I’m working out in the city, I make sure to fit TFR into my schedule. Same thing on the weekends – if we’re in the city I’m always there Saturday mornings. Depending on the week’s schedule, Sunday usually serves as my rest day.

You both have been HITing it hard throughout Kristen’s pregnancy… FHITspirations! What is the best part about working out together while Kristen is working out for 2?

Kristen: For me I think it’s been surprising myself that I have been able to keep coming 6 days a week.

Kyle: Watching Kris kick butt. She got me back into working out after two years away and she continues to be a #FHITspiration for me. When we’re not working out together, we’re talking about the class and how each of us did, so it’s always fun for us to be there together. It’s such a positive community and the support she has gotten from everyone has been awesome.

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You are both very frequent FHIXers, how did you find TFR and what keeps you coming back with a growing family?

Kristen: I first heard about TFR from Emily Cook Harris, who I personally trained with back in 2009. When she started teaching at TFR she kept encouraging me to try it out. She knew I would love the energy and class dynamic. I’ve always admired Emily and her philosophy on fitness and wellness and felt I had to see what the hype was all about. I was hooked from my very first class back in June of 2015 on a Monday night with Dennys and Farouk. I remember standing in the front and feeling nervous about what it would be like. When the class ended I couldn’t wait to sign up for my next one!

Kyle: Emily Cook Harris. We both started training with her back in ’09 so we have been following her around since. She’s a total rockstar like all of the instructors at TFR. Their dedication and commitment, along with their constant positivity is contagious. It doesn’t hurt that HIIT workouts also show meaningful results when you stick with it. There’s no question that an active/healthy lifestyle impacts the rest of your life in a very positive way.

Kristen, do you feel like you still get a full workout when you work out while pregnant? What’s changed for you now that you are pregnant?

Kristen: Definitely! Working out while pregnant has honestly been the best thing for me, both physically and mentally. During the first trimester it helped with the fatigue and nausea. The walks in the morning for the 6AM classes would sometimes be a bit rough, but as soon as we started the warm-up I would forget about being tired (and even pregnant) and feel so much better by the end of class. It has also helped with my overall energy. It can be difficult to lose control over your body, but knowing that I was staying in shape and doing everything I could for a healthy pregnancy helped with my overall state of mind. I’ve had to modify certain exercises since being pregnant, but because all the trainers are so attentive, they always make sure the movements are safe for both me and the baby, but still challenging.

 

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Kristen- you like to take our FHIXtreme classes, can you tell us about that?

Kristen: Kyle hasn’t taken a FHIXtreme class yet but I go every Wednesday morning with Eric and Mat. I have loved that class since before being pregnant and wasn’t sure I’d be able to keep going while pregnant. It’s definitely gotten harder but I love the strength and competitive component of the class. It’s mainly the same group of people each week and we have all grown to really appreciate one another, encourage each other, and push each other to go faster, beat our last time, or get more reps in. Both Eric and Mat always check in with me and give me alternative options where needed, but I am still able to get through the class and feel a huge sense of accomplishment at the end of it. Also, everyone in the class has been so amazing to me and have made me feel great about still being able to come each week and push hard with them. TFR isn’t just a workout class; it’s a community of FHIT people who love pushing hard but also love seeing others accomplish their goals.

Kyle: Kris hits the FHIXtreme, but I am still working my way up to that.

Do you think that regularly getting your FHIX before and during your pregnancy has made a difference for you?

Kristen: For sure!! I had a rough go getting pregnant, but since being pregnant I feel very blessed with how I have felt. People always ask me how I’m feeling, did I have morning sickness, am I exhausted, etc. I can honestly say that I have felt great the whole time. Yes, a bit more tired here and there but never to the point where I didn’t feel like getting out of bed or couldn’t make it out to dinner with Kyle and friends on a Friday night. I attribute a lot of that to continuing to get my FHIX 6 days a week at TFR.

Are you competitive with each other while working out?

Kristen: I’d say yes! Not anymore, but when Kyle first got back into it, I was using the same or heavier weights than he was and was loving every second of it! He’s definitely gotten a lot stronger though from when he first started coming, but I love seeing him hit new PRs (personal records). I don’t think I’ll be swinging the pumpkin any time soon, but at least I still have him beat on the FHIXes :)

Kyle: She crushes me on the FHIXes – EMOMs, AMRAPs and chippers. I can keep up for maybe the first two rounds. Thankfully I’ve got her on the strength portion now. We both give it everything we’ve got every class so I would say we go in there as a team just looking to get after it; AKA we both know she’s got me beat.

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What’s each of your favorite exercise movement and why?

Kristen: I have a love/hate relationship with man makers. When doing them I hate them but they are such a great workout as they work all parts of your body. I have also grown to love cleans and they are a big component in most FHIXtreme classes. I also love all of the FHIXes because they combine both strength and cardio and really get your heart rate up.

Kyle: Burpees, but it’s definitely a love/hate relationship. Once the music starts, it’s chest to deck. It’s an explosive movement that also requires lower half mobility, so it’s been fun to see the improvement over the last 16 months.

Kristen, what’s your advice to FHITmoms who want to HIT it while pregnant?

Kristen: You will learn very fast that everyone has an opinion about what pregnant women should and shouldn’t do, but if there is anything anyone can learn from my experience, it’s that if you have done it before being pregnant; you can definitely do it while being pregnant. It’s important to listen to your body and the amazing instructors, but overall my workouts at TFR are just as intense as they were prior to being pregnant. I said it already, but I truly believe that having stayed active throughout my entire pregnancy has helped with how smooth the whole experience has been.

Getting pregnant can also be an emotional roller coaster that will differ for everyone. I have met so many amazing people, made new friends, and found such phenomenal support through the TFR community. Having a positive outlet, separate from the rest of your life, where everyone is encouraging each other has been amazing for me. Everyone is fighting his/her own battle, but TFR is a place everyone comes to fight together.

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365 Days of FHIT- 2016

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Some of our FHIT highlights from the year.

 

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