BACK TO LIFE. BACK TO REALITY.
There have been some changes in the Forever FIT schedule. We're back to life. Back to vacations. Back to family gatherings. Back to life outside of our living room workout room. But we're not giving up. We're working harder than ever!
I am now teaching LIVE from my Center City office on Tuesday and Thursday @ noon.
The schedule will change from week-to-week with upcoming commitments. Please keep an eye on the website schedule for the most updated schedule for the week!
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I don't know about you guys, but I'm finding myself extremely exhausted lately.
During quarantine we all pivoted, we found things to fill our time, to pay the bills, to fulfill our desires, to fuel our desire for creativity or socialization. But now, we are "back to normal" and suddenly thrust in to this world exected to just return to our previous status quo... but... we still have these other desires, these other hobbies, these other new LOVES that we can't just STOP. And so, we continue to try to do BOTH. But, we are not superhuman. That's where the burnout hits....
What Is Burnout?
The term “burnout” is a relatively new term, first coined in 1974 by Herbert Freudenberger, in his book, Burnout: The High Cost of High Achievement. He originally defined burnout as, “the extinction of motivation or incentive, especially where one's devotion to a cause or relationship fails to produce the desired results.”
Burnout is a reaction to prolonged or chronic job stress and is characterized by three main dimensions: exhaustion, cynicism (less identification with the job), and feelings of reduced professional ability.
More simply put, if you feel exhausted, start to hate your job, and begin to feel less capable at work, you are showing signs of burnout.
The stress that contributes to burnout can come mainly from your job, but stress from your overall lifestyle can add to this stress. Personality traits and thought patterns, such as perfectionism and pessimism, can contribute as well.
Most people spend the majority of their waking hours working. And if you hate your job, dread going to work, and don't gain any satisfaction out of what you're doing, it can take a serious toll on your life.
Prevention and Treatment
Although the term "burnout" suggests it may be a permanent condition, it's reversible. An individual who is feeling burned out may need to make some changes to their work environment.5
In some cases, a change in position or a new job altogether may be necessary to put an end to burnout.
It can also be helpful to develop clear strategies that help you manage your stress. Self-care strategies, like eating a healthy diet, getting plenty of exercises, and engaging in healthy sleep habits may help reduce some of the effects of a high-stress job.
A vacation may offer you some temporary relief too, but a week away from the office won't be enough to help you beat burnout. Regularly scheduled breaks from work, along with daily renewal exercises, can be key to helping you combat burnout.
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Only a small percentage of the variation in people's reports of happiness can be explained by differences in their circumstances. It appears that the bulk of what determines happiness is due to personality and — more importantly — thoughts and behaviors that can be changed.
So, yes, you can learn how to be happy — or at least happier.
Although you may have thought, as many people do, that happiness comes from being born rich or beautiful or living a stress-free life, the reality is that people who have wealth, beauty or less stress are not happier on average than those who don't enjoy those things.
People who are happy seem to intuitively know that their happiness is the sum of their life choices, and their lives are built on the following pillars:
- Devoting time to family and friends
- Appreciating what they have
- Maintaining an optimistic outlook
- Feeling a sense of purpose
- Living in the moment
How to be happy: Practice, practice, practice
If you've been looking for happiness, the good news is that your choices, thoughts and actions can influence your level of happiness. It's not as easy as flipping a switch, but you can turn up your happiness level. Here's how to get started on the path to creating a happier you.
Invest in relationships
Surround yourself with happy people. Being around people who are content buoys your own mood. And by being happy yourself, you give something back to those around you.
If you have friends and family who support you during difficult times and celebrate with you during good times, take the time to nurture those relationships.
Pretend you have an emotional bank account. Fill it with kind words and actions. Be careful and gracious with critique. Let people know that you appreciate what they do for you or even just that you're glad they're part of your life.
Express gratitude
Gratitude is more than saying thank you. It's a sense of wonder, appreciation and, yes, thankfulness for life. It's easy to go through life without recognizing your good fortune. Often, it takes a serious illness or other tragic event to jolt people into appreciating the good things in their lives. Don't wait for something like that to happen to you.
Make a commitment to practice gratitude. Each day identify at least one thing that enriches your life. When you find yourself thinking an ungrateful thought, try substituting a grateful one. For example, replace "My sister forgot my birthday" with "My sister has always been there for me in tough times."
Think about what you're grateful for before you go to sleep and when you wake up in the morning.
Cultivate optimism
Develop the habit of seeing the positive side of things. You needn't become overly optimistic — after all, bad things do happen. It would be silly to pretend otherwise. But you don't have to let the negatives color your whole outlook on life. Remember that what is right about you almost always is more than what is wrong.
If you're not an optimistic person by nature, it may take time for you to change your pessimistic thinking. Start by recognizing negative thoughts as you have them. Then take a step back and ask yourself these key questions:
- Is the situation really as bad as I think?
- Is there another way to look at the situation?
- What can I learn from this experience that I can use in the future?
Find your purpose
People who strive to meet a goal or fulfill a mission — whether it's growing a garden, caring for children or honoring one's spirituality — are happier than those who don't have such aspirations.
Having a goal provides a sense of purpose, bolsters self-esteem and brings people together. What your goal is doesn't matter as much as whether the process of working toward it is meaningful to you.
Try to align your daily activities with the long-term meaning and purpose of your life. Research studies suggest that relationships provide the strongest meaning and purpose to your life. So cultivate meaningful relationships.
Are you engaged in something you love? If not, ask yourself these questions to discover how you can find your purpose:
- What excites and energizes me?
- What are my proudest achievements?
- How do I want others to remember me?
Live in the moment
Don't postpone joy waiting for a day when your life is less busy or less stressful. That day may never come.
Instead, look for opportunities to savor the small pleasures of everyday life. Focus on the positives in the present moment, instead of dwelling on the past or worrying about the future.
Spending time with supportive friends or family, cultivating a grateful attitude and an optimistic outlook, focusing on your purpose, and living in the present can help you take steps toward being happier. Start today toward your goal of being a happier person, and find ways each day to include these strategies.
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Outdoor Zumba®!!!
Come join me on July 24th @ 9:00am!
I am leading an outdoor Zumba® class to promote the upcoming opening of the Voorhees Edge Fitness Club! It is free and open to the public! I can't wait to see you there!
Address: 1120 White Horse Rd, Voorhees, NJ 08043
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Being Near the Ocean Can Make You Calmer and More Creative
Since ancient times, humans have assigned healing and transformational properties to water. In early Rome, baths were an important part of cultural life, a place where citizens went to find relaxation and to connect with others in a calming setting. In ayurveda, the ancient Indian medicinal wisdom, and traditional Chinese medicine, the water element is crucial to balancing the body and creating physical harmony. Rivers have long been seen as sacred places, and in a number of different spiritual contexts, water has symbolized rebirth, spiritual cleansing and salvation.
Today, we still turn to water for a sense of calm and clarity. We spend our vacations on the beach or at the lake; get exercise and enjoyment from water sports like surfing, scuba diving, sailing, and swimming; refresh ourselves with long showers and soothing baths, and often build our lives and homes around being near the water.
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Add Strength Training to Your Summer Workout... Trust Me. You can do it.
If you've heard about the amazing benefits of strength training, then you understand why so many people are hopping on the weightlifting train.
Strength training is not just a fitness trend; it's an incredible way to increase muscular strength and tone, protect against bone loss, assist with weight loss, improve posture and coordination, improve your mood, and more!
With the summer upon us, you may be feeling like you've missed the mark or are too late to hit your fitness goals this year, but it's never too late to start experiencing the benefits of strength training.
The summer is the perfect time to start a new strength training routine. You'll be amazed at how quickly you see progress and results from your new program, and it will motivate you to stay moving all summer long!
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Healthy Summer Smoothies
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Lemony Chicken Arugula Salad.... OMG
Lemony Chicken Arugula Quinoa Salad with Avocado and Creamy Basil Dressing- an easy high protein salad that is full of amazing flavor! Sub Chickpeas for the Chicken, VEGAN ADAPTABLE!
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Classes Outside of Forever FIT
Monday: Spinning® @ Washington Township Edge - 7:30am
Monday: Spinning® @ Washington Township Edge - 5:30pm
Monday: Zumba® @ Washington Township Edge - 6:30am
Wednesday: Spinning® @ Washington Township Edge - 7:30am
Thursday: Spinning® @ Washington Township Edge - 5:30pm
Sunday: Spinning® @ Northeast Cycle - 8:30am
Sunday: Spinning® @ Northeast Cycle - 9:30am
*** I'm subbing some Bootcamp and STRONG Nation™ Classes at Washington Township Edge in the month of July. You can search my name in the app to see all of the classes offered. ***
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Forever FIT Offers Nutrition Coaching!
If you are interested in learning more about balanced eating, maintaining health, and controlling some negative eating habits, join Forever FIT today! I am a certified Nutrition Coach!
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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!
lauren@laurenhanan.com |
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