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Winter Weather and Diet

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We deliver hard HITting FHIXes to get you FHIT for life. While tightening your belt one more notch and looking killer in that bikini come summertime are positive benefits, our main motivation for working out is to live a more healthy life. So, if we workout and eat well in both summer and winter months, why is it then, that so many of us see weight gain in the colder times of the year?

There is no definitive answer, but research suggests several potential culprits. We’ve elaborated on a few possibilities below and suggested a FHIX for each. 

THE CULPRIT: COMFORT FOODS – As the weather drops, we are likely to reach for something warm to eat to heat us up. Those fresh chopped salads you devoured for lunch all summer aren’t likely to deliver the warmth you crave and are traded for ooey-gooey cheesy sandwiches on ciabatta. Summer beverages like juice and coconut water are traded for things like hot chocolate and hot toddies.  

THE FHIX: Create a winter salad. Fresh greens topped with nuts, roasted veggies and warm grains makes for a super satisfying and clean meal. There are plenty of nutritious – and satisfying – winter meals. Do a little meal prep and cook up a big batch of healthy meals. Divide into single-meal portions and voila – you’re saving time and money and not feeling guilty.

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THE CULPRIT: HOLIDAYS – With holiday season come parties, and with parties come endless buffet tables and cocktails. Those tables unfortunately are not usually stacked with trays of clean eats; and over-indulging can be nearly inevitable – especially if you show up to parties hungry.

THE FHIX: We know we may sound like a wet rag, but eat a healthy meal at home before going out. You’ll fill up beforehand on nutritious eats, and if there’s anything you absolutely can’t resist, you’ll only have space for a treat or two instead of ten.

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THE CULPRIT: OUT OF SIGHT, OUT OF MIND – The winter seems like a much easier time to justify that extra sweet treat. After all it is cold outside and that hot chocolate is so warm and you’re wearing a puffy coat anyway, so no one can tell if a) you’ve unbuttoned your pants or b) you have an extra few pounds beyond what you had in the summer. That old “out of sight, out of mind” adage has never rang more true.

THE FHIX: Spend some time around the house in your skivvies. You’ll be more conscious of your body and less likely to keep abusing it with bad eats. Maybe you aren’t the type to wander around your apartment in your undies, that’s ok too. Instead of always wearing baggy sweats try to wear more fitted clothes to keep you warm. It will keep you in check over the winter months.

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Even when the temperatures outside make you want to hibernate for weeks and only awaken to eat mashed potatoes or sip hot chocolate, it’s important to treat your body with the love it deserves. Nourish yourself with healthy eats and keep your muscles moving all year round for a fulfilling and FHIT life.

 

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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.

NOVEMBER 2016 FHIT10

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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FHIT Marathoners

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Now that the New York City Marathoners have had time to rest and recover, several of our FHIXers who are marathon finishers, as well as a FHIXer who just completed her first Triathlon in Miami, shared how incorporating The Fhitting Room into their training helped them prepare for their races.

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1. Describe your marathon/triathlon experience in three words.

Alicia Lee: Love-letter from NYC. (If that counts as one word, then also celebratory and grateful!)

Shu Jin Rankin: Inspirational. Love. Journey.

Peter Lee: Really fun day.

Shirel: Challenging, fun and the single most REWARDING thing I’ve ever done

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2. How important was cross training in your marathon/Olympic distance triathlon preparation?

Alicia Lee: Cross training at TFR was just as important as long training runs each week. Challenging leg workouts mimicked hill training, which gave me the strength and confidence to tackle all of the bridges that are part of the course. I often took class the day after a long run when my legs were already tired. While that added an extra degree of difficulty to that day’s program, I knew it’s exactly how my legs would feel 20+ miles in and those Sunday classes definitely helped to increase my endurance and stamina. I’m so much stronger and FHIT thanks to taking class a couple times a week, which isn’t just a benefit for marathon training but all aspects of everyday life. Not only did TFR prepare me for the race physically, but each class helped to strengthen the mental toughness needed to complete a marathon. Each week, I pushed myself FHIX after FHIX, and gave it my all until the clock hit zero. Building up that “you got this, you can do anything for 20 more seconds” muscle in my brain paid dividends come race day. I channeled that same grit, determination and confidence from each FHIX, every mile of the race, right down to the finish line. Cross-training at TFR also led me to my running squad! There’s no way I would have made it through marathon training and the race without them. The #FHITfam community is real and I’m so grateful for it.
Shu Jin Rankin: So important! I integrated TFR into my marathon training after getting PR’s in both half marathons I ran earlier this year. TFR has made me a better athlete and improved my overall stamina.

Peter Lee: I’ve used cross training a lot since the middle of 2015 which has really helped me strengthen my legs and core. I think cross training is a large part of what has enabled me to increase my mileage so that I can run a marathon – and actually enjoy it. The workouts at The Fhitting Room challenge my muscles differently than running which allows for areas that may be neglected from running alone to develop.

Shirel: It was incredible just in terms of my body strength and endurance. I utilized so many things I learned at TFR during my race. For example while swimming I started getting a bit tired so every 200 meters I did some Tabata-like drills. 15 seconds on, 15 seconds off for 200 meters then a 200 meter recovery swim. This allowed me to power through while also controlling my heart rate during the swim portion. As a general note, I believe that cross training allows you to really build serious muscles and improve your efficiency as you work certain muscle groups that don’t get as much attention when strictly running or biking.

3. What TFR movement was most helpful to your 26.2/ Olympic distance triathlon?

Alicia Lee: Most helpful physically – jumping lunges. As much as I hate them, it’s one of the best moves to build quad strength, which is so important for runners. And burpees – they really are a total body exercise that just makes you better at everything. Most helpful mentally: a 400m run. Especially when Farouk would sneak an extra run into the program. When I saw the “800m to the finish line” sign during the marathon, all I could think about were those 400m runs. I knew I crushed those runs in class and could do it one more time; that gave me the boost I needed to finish strong.

Shu Jin Rankin: I hate to admit it, but probably my least favorite move, the burpee!

Peter Lee: Toss up between several different leg exercises which require me to keep my core engaged. Goblet squats, kettlebell swings, suitcase lunges. The hundreds of burpees probably help too. 😉

Shirel: THE ROWER. This is by far the best cross training tool anyone could utilize when preparing for a race. I was lucky enough to have the opportunity to do some serious 60 minute rows with Ben at TFR. When using this machine correctly, you create a tremendous amount of strength and power from your legs and core. You are also able to learn proper breathing techniques and increase both endurance and efficiency. My life motto is “More rower, less everything else!”

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4. We sure hope you indulged after crossing the finish line! What did you eat?

Alicia Lee: My dad and sister had a pretzel croissant from City Bakery and hot tea waiting for me after I got my poncho! Almost every one of my long training runs ended with a burger and I wasn’t about to break tradition. We celebrated with my favorite burger in NYC, a cheeseburger with cottage fries at JG Melon, then cupcakes from Two Little Red Hens.

Shu Jin Rankin: A double cheese from Five Guys and too many Cajun flavored fries.

Peter Lee: A large order of Panera mac and cheese.

Shirel: I had a glass of wine, blueberry pancakes and a veggie burger with fries. I literally wanted to eat everything and it was all amazing.

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5. What was your marathon mantra or song that kept you going?

Alicia Lee: When it got tough, I just told myself to put one foot in front of the other and that my only goal in that moment was to just keep moving. The cheers from spectators were amazing! Hearing my name made me feel like such a rockstar and that was the best motivation to keep going. Also, part of the Sunday Funday 4pm Penthouse crew came out to cheer me on at the park so I told myself I better hurry up so they could see me and not be late for class!

Shu Jin Rankin: I like to repeat every single exercise and run that has lead me to that moment, so I am often saying, “every burpee, every KB deadlift, every Sunday long run…” to myself, and I match the rhythm of each thought with each foot strike. It helps!

Peter Lee: Since I was running it for fun, I didn’t experience as much discomfort as when racing a marathon, but my friend and I did often repeat “just keep running” since we were dressed as Dory and Nemo.

Shirel: Fun fact about triathlons that I didn’t know going into it was you cannot listen to music on the run. If you do, you get a time penalty. At first I was willing to take the penalty but after the bike ride when I realized I could finish the race sub 4 hours, I decided to forego music and just started running. The one thing I kept repeating to myself (out loud at one point when I hit a wall at mile 5 of the run) was “No one can do this for you, no one can finish this race for you. Do this for yourself.” This is something that had been said to me so many times so I pictured all the people who were rooting for me and I just kept repeating that to myself over and over until I crossed the finish line. It’s incredible how strong your mind needs to be when you hit the wall of exhaustion. And it is even more incredible how the people in your life can be the greatest drivers and motivators for your personal success. This one was definitely as much for all of them as it was for me.

Thanks to Alicia, Shu Jin, Peter and Shirel for sharing your FHITspiration stories with us. Congrats on your FHIT achievement; you have inspired us to HIT it hard in every single FHIX!

Want to share your FHIT story with us? HIT us up at press@fhittingroom.com!

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FALL FOR THESE HEALTHY EATS

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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.

FOR BREAKFAST

breakfast

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

FOR A SATISFYING FALL LUNCH

lunch

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

FOR WHEN YOU THROW A PARTY

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

FOR WHEN YOU WANT A LEGITIMATE HOME-COOKED DINNER

dinner

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

FOR YOUR SWEET TOOTH

dessert

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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OCTOBER 2016 FHIT10

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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

OCTOBER 2016 FHIT10

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.

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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.

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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.

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