Archive for February 2016

February Newsletter Introduction – I Love You!


February is the month of LOVE……a time for showing people the love you have in your heart.  And, coincidentally, it’s also American Heart Month.


With all of the focus on love and the heart, I can’t help but think of health and fitness (go figure!).


As we enter February, most of us are gearing up for Valentine’s Day.  And when most of us think of Valentine’s Day, we think of heart shaped boxes of chocolates, fancy dinners and indulgence.


But guess what, I’ve got a secret for you.  There’s a way to break the mold this Valentine’s Day.  Here are a few ways you can enjoy this festive holiday and show someone you love them without derailing their fitness goals:

  • Strawberry roses – Insert a wooden skewer into the bottom of some fresh strawberries. Dunk them into dark chocolate. Once the chocolate is cooled off, arrange the strawberries in a vase or similar container.
  • Edible Arrangements – If you aren’t handy in the kitchen and just want to order something, edible arrangements are a perfect gift!
  • Picnic Hike – Pack a picnic lunch and take a hike.  It’s a great way to enjoy the outdoors with the one you love and it shows that you’ve taken the time to plan a special adventure. If you don’ t feel like packing lunch, stop by a local deli and grab some fresh meats and sides.  You can find some great hikes here:
  • Plan a Spa Day – There are numerous day spas and resorts that offer couples treatments and its the perfect way to spend a day with the one you love or a good friend!
  • Watch a Movie – Snuggle up to an old classic movie (and some wine if you’d like) with someone special.  Pop some light popcorn or grab a bag of Skinny Pop at the store, sit back and relax.  I personally like Father of the Bride and Knotting Hill (don’t judge!), but here’s a list of some movies to choose from:


Focus on Nutrition with Kim – February 2016

Snack Your Way To Fit

by Kim Brown


It’s no secret that small, frequent meals throughout the day will keep your metabolism revved up and your energy levels steady.


But what is the difference between a meal and a snack?

image courtesy of

image courtesy of


A meal typically has at least three components (example: toast, egg, banana). Also meals don’t necessarily have to be consumed at traditional times. For example, someone who wakes up early and exercises within an hour. You will not have time to digest a meal before you exercise. They would have something smaller (snack) and then eat your breakfast after they finish their workout.


Snacks, on the other hand, typically have one or two components (example: apple alone or with peanut butter OR Greek Yogurt with berries).


Snack components can be placed into 3 categories (the same as meals): carbs, healthy fats, and proteins. Carbs provide energy and there are 3 food groups to choose from: grains, fruit, and vegetables. It is always a good idea to have a carb source for one of your snack components. Then, you “pair” it with either a serving of good fat or a protein source for steady energy and to balance blood sugar, which is great during exercise or to keep up your energy levels throughout the day.


Here is a BONUS pre-workout snack tip: choose your carb (energy) source carefully. The one you choose should provide 15-30 grams of carbs. Vegetables do not provide the same energy by volume as fruit and grains. Therefore, pairing a vegetable with a good fat or protein source may not be the best choice at that particular time of day (though it would be great for another time of day). Fruits and grains deliver more energy making them perfect for a pre-workout meal/snack.


What about dairy products? Dairy products are unique in that they have 2 components already built into them (combo food). Non-fat dairy products (ie. Yogurt) already contain a balanced amount of protein and carbs. Note: 4% fat dairy products will have a 3rd component: saturated fat which is not a good fat.


Here are some snacks to enjoy between meals:

Carrots and Hummus

String Cheese and 1 Orange

Apple and Peanut Butter

½ small avocado on whole grain bread

Zucchini Sticks and Greek yogurt + Dill Dip

banana and 1 boiled egg

Cottage Cheese and Whole grain pretzels

Almond milk, banana, protein powder (shake)

Greek Yogurt and Strawberries

Quest Bar

Coach’s Corner – February 2016

image courtesy of inside

image courtesy of inside

Staying In Sync With YOUR Body

by Danielle Cueva

Ever wonder why somedays you feel ‘a little off’?

Well wonder no more because I got a few lifestyle hacks that will get you back on track and feeling your absolute BEST!

3 Tips for Staying In Sync With Your Body 

  1. Eat Healthy Food – Wow, who knew!  Not to gross you out too much, but unhealthy bacteria in your gut can mess with your digestion and disrupt some of the rhythms in your body.  That’s why it’s so important to eat healthy probiotic-rich foods such as yogurt!  Also, fresh fruits and vegetables are chock full of vitamins, minerals and fiber to keep your body working efficiently.
  2. Keep Exercising! – If you are ever feeling a bit off during the day, get that workout in. Exercising has been shown to improve moods, boost energy and help stabilize out of sync rhythms.  Plus, it helps promote better sleep, and who doesn’t need that?!
  3. Keep Mealtimes Consistent – Your body, believe it or not, is like a well oiled machine and your stomach has its own clock.  Eat at unusual times and that clock it gets thrown off.  That causes it to send strange signals to the master clock in your brain and your whole system gets thrown off. This can also affect your sleep cycle, causing you to feel even more tired and rundown then you probably are.  So whether you eat 5 times per day or 3 squares, keep it consistent.

Follow these 3 tips and watch your results skyrocket!



February Member of the Month Spotlight – Brenda Tiemann

February Member of the Month Spotlight – Brenda Tiemann


Brenda Tiemann

Forever Fit SCV Rock Star Brenda Tiemann


I am so excited to announce that the January Member of the Month is Brenda Tiemann!


Brenda has been with Forever Fit SCV for almost 4 years now and is stronger and healthier than she’s ever been!  She’s committed to living a truly healthy and happy lifestyle and it shows in everything she does


During Brenda’s time with Forever Fit SCV, she has been a true inspiration.  Whether she’s wowing us with a headstand during cool down or knocking out some heavy squats during training, Brenda never ceases to amaze the people around her.  Add her husband, Tim, into the mix and you’ll see a competitive side come out that will knock your socks off!

Brenda break dancing!

Brenda break dancing!

Brenda rockin' the ropes!

Brenda rockin’ the ropes!











But don’t let her strength and power intimidate you, Brenda’s infectious smile lights up the gym every time she walks in and makes everyone around her feel at ease.  She’s a true display of strength and beauty and a great role model for everyone around her.


I was able to catch up with Brenda to find out why she’s been so successful and here’s what she had to say:


Craig: When did you start training at Forever Fit SCV?

Brenda: My workout routine had included yoga for many years.  I felt I had a strong core but I really had no physical endurance.  I was looking for something to add to my workout routine when my neighbors told me Craig was opening a new group training program.  I went a couple of times, working out in Craig’s garage, in the early beginnings of the gym!  The group training and wide variety of exercises which included strength and endurance had me hooked after just a few sessions!  It was like working out with family.   Everyone, including Craig, was so encouraging and friendly.


Craig: What has made you so successful at Forever Fit SCV?

Brenda: I think success comes with establishing consistency in a workout routine.  I had joined other gyms in the past but I never really “penciled” it into my weekly schedule.    Some weeks I would have time to go workout and others I wouldn’t.   Now I have it on my calendar weekly and I try to stick to it.   I also believe the friendly and encouraging atmosphere at Forever Fit keeps me coming back.  I have heard horror stories about fitness boot camp in which the “coach” yells at you.   That would not have worked for me!  I love that everyone knows me by name and if there is someone new, Craig always makes a point to introduce us!


Craig: What is the biggest obstacle you have had to overcome during your fitness transformation?

Brenda: My biggest obstacle has been practicing self-care habits in my work, eating and fitness routine.  At first, I would say “Oh I can eat that cake, I just worked out”.  I think changing my mindset so that I maintained healthy living/eating habits during the hours/days I am not in the gym was the biggest obstacle.  I feel Craig has really helped me understand that it is not just about the workout routine at the gym.  He readily shares healthy recipes and provides video workouts and weekly challenges to keep me on track!


Craig: What advice would you offer to others who are just starting out on their fitness journey or have hit a road-block?

Brenda: I would say that you have to just jump in and maintain consistency.  Never give up no matter how busy life can get!  There were times when I could only get to the gym one time during the week but would make a point to go on a long hike with the family to stay active.  Change does not happen overnight!


Craig: What drives you to ‘KEEP MAKIN’ CHANGES’?

Brenda: I think what drives me to “keep making changes” is setting new goals for myself.  In the beginning I wanted a well-rounded workout but what I got was so much more.  I got a lifestyle change and friends to workout with and encourage me along the journey.  My goal right now is to get in shape for my son’s wedding in July!  Thanks for helping me reach my goal and to never give up Forever Fit family!


Brenda is STRONG!

Brenda is STRONG!

She's one of the original members of Forever Fit SCV

She’s one of the original members of Forever Fit SCV