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Fruits make an excellent pre-workoutoption as they are a quick source of simplecarbohydrates that rapidly enter thebloodstream to fuel your workout.Following your training session, it's crucialto replenish within 30 minutes with aprotein drink, protein bar, or fruit as yourblood sugar levels drop. This sustenancewill carry you through until your nextmeal, which should ideally include proteinlike fish, chicken, turkey, or beef, pairedwith vegetables. Training after a full day's work, especially after 6pm, can be quite challenging. Opt for a quick meal if a proper one isn't feasible. It's essential not to work out on an empty stomach as your muscles require energy, which food provides. Inadequate fuel can lead to dizziness, nausea, and decreased performance. Before your workout, grab a convenient option like a chicken or veggie wrap that you can order to go – no need to heat it up. For a speedy choice, consider protein snacks like Lenny & Larry’s cookies with a banana, or premade options such as Lean Body or Meta- Rx protein shakes with a banana or a spoon of peanut butter. A large yogurt with mixed nuts and fruit is another easy grab-and-go snack. A pre-workout breakfast should be easily digestible like peanut butter on toast, fruit, or Greek yogurt. For a heartier option, consider a shake with protein powder, fruit, greens, flaxseed, and milk, fruit juice or water. After training, a nutrient-rich meal is essential for muscle recovery, electrolyte restoration, and glycogen replenishment. Include protein (chicken, fish, seitan), carbs (rice, potato, quinoa) and healthy fats (avocado, peanut butter, olive oil) in your post-workout meal. NEWSLETTERNEWSLETTERZ henFitZ henFitSTRUGGLING TO EAT BEFORE OR AFTER AWORKOUT? HERE ARE SOME QUICK TIPS FORON-THE-GO MEALS FOR BREAKFAST, LUNCH,OR DINNER.ISSUE 03Newsletter curated by Shera ShimNeed more nutrition help?See our elite trainers.

Late-night cravings often arise fromboredom and can hinder yourprogress towards your desiredappearance if not managed carefully.Opting for frozen fruit pops is ahealthy alternative. These treats offera fruity taste without the addedcalories or sugar. Personally, I foundthat munching on a large, sturdycarrot was effective. Carrots arenutrient-dense, satisfying, and take awhile to chew. By the time you finishone, you might not feel the urge to eatanything else.-Bill Neylon -Bill Neylon ISSUE 03ZHENFIT Newsletter curated by Shera ShimNighttime cravings can be natural especially ifyou're consistent with working out. It makes youhungrier! Air popped popcorn is a whole-grain,high volume food that can help you feel satisfied!Easy on the toppings, a little oil spray and spicesof your choice can be satisfying and go a long way.Many individuals experiencecravings when under stress and often seek solace in food.Lately, I've developed a liking forcanned mandarin oranges in lightsyrup, a delightful low-calorietreat that satisfies without feelingheavy and helps curb cravings.Yogurt is another excellent optionlow in calories, high in protein,and beneficial for gut health. For a late-night snack or mealreplacement, consider Lenny andLarry's protein cookies pairedwith a banana to curb that sweettooth.-Kevin Morris -Kevin Morris LATE NIGHT CRAVINGS?Your post-workout meal is crucial and should align with your goals and body type. For Endomorphs with slower metabolisms prone to quicker weight gain, opt for light options like lean meats (fish, chicken, etc.) and fresh green veggies (spinach, kale, green beans, etc.) for dinner after 6pm. Avoid carbs like white rice, potatoes, and pasta. If you're a Mesomorph with more muscle and a faster metabolism, enjoy a balanced meal including lean meats (steak, fish, chicken, etc.),carbs (white or sweet potatoes, rice, etc.), and veggies (broccoli, spinach, kale, etc.). Indulge in variousdinner options, but steer clear of fried foods and creamy sauces. For Ectomorphs with lean bodies andfast metabolisms, a satisfying meal comprising lean meats (steak, fish, chicken, etc.), carbs (sweetpotatoes, rice, etc.), and veggies (broccoli, kale, spinach, etc.) is ideal. You can also treat yourself tohomemade burgers with sweet potato fries as a guilt-free indulgence.-Tara Lee -Tara Lee WATCH NOWWATCH NOWWATCH NOW

I was thrilled to discover Ana's Killer Empanadas in West Palm Beach, rightaround the corner from me while on the hunt for some food to bring to aparty! Ana creates traditional empanadapastries with creative new flavors thatchange regularly, and include a side ofperfect chimichurri sauce! Two of theirmost popular have been the brisket andCubano. She offers two vegan options,which are my favorite, and are out ofthis world! You can take out or eat intheir café, with kind and friendlyservice! What I love most about thiscafe is you can get multi packs of 3, 6or 12 and it’s the perfect party food aswell as something you can bring homewhen you just don't feel like cooking!You will not be disappointed!Trick yourmind intoexercisingwithoutrealizing it.Here aresome tipsto have agreatweekendwhilebreaking a sweat.Trick yourmind intoexercisingwithoutrealizing it.Here aresome tipsto have agreatweekendwhilebreaking a sweat.Taking your bike out for a spin on the weekend is a great way to keep your heart strong while burning a few extra calories. Riding through nature trails with the fragrance of crisp trees, and the sounds of birds chirping can create a relaxed, calming meditative feeling. Taking in theincredible view and enjoying the fresh air blowing from the sea as youwatch the sunrise or set can be the start or end to a wonderful weekend.Take your friends or family with you or ride by yourself either way get outand do something fun.KEEP IT SIMPLE FORYOUR DATE NIGHT.CHECK OUT THESETHREE RESTAURANTSTO ADD SOMEEXCITEMENT TO YOUREVENING.Located on Singer Island, Johnny Longboats is one ofmy favorites. As soon as you walk through the door,you are hit with Caribbean music and immersed in anenvironment you would find in the islands. The brightdecor has everything to do with fishing, pirates, andthe sea. The colorful menu has steaks, chicken, andeven spaghetti, but it features great appetizers likefried grouper nuggets, and boasts terrific seafooddishes like snapper and mahi mahi. In this laid back,casual atmosphere, you’re tempted to quench yourthirst. They make a mean mojito, along with other fruitbased concoctions.Over the weekend, if you usuallywalk your dog twice a day, considerincreasing it to three times to boostblood circulation and soak upessential Vitamin D.-Bill Neylon -Bill Neylon -Tara Lee -Tara Lee Summer Wood Cafe in SunriseFlorida is a hidden gem. As you walkinto this restaurant you’re greetedwith an Asian themed decor,welcoming smiles, illuminatingbright colors and uniquemaplewood tables. I love this spotfor date night or just to grab a quicklunch because it's discreet and sitsin a very quiet location. The food isamazing and they have a wideselection of mouth watering, crispychicken wings, fried rice, refreshingfresh fruit boba teas and smoothies.One of my favorite appetizers arethe sweet thai chicken wings with amango passion fruit boba smoothieto help wash it down. If you’re in theFort Lauderdale area, a quick detourto this spot will not leave youdisappointed.-Kevin Morris -Kevin Morris ISSUE 03ZHENFIT Newsletter curated by Shera ShimWATCH NOWWATCH NOWWATCH NOW

REFERRALPROGRAM Thank you for being part of our family! Asa token of our appreciation, enjoy a FREEone-on-one in-person personal trainingsession when you REFER a friend orfamily member . Swimming is a versatileactivity that you can enjoy throughout your life. Itprovides a low-impact, full-body workout wherealmost all your muscles are engaged, requiring yourentire body to move against the water's resistance.Walking nature trails can be really beneficial in severalways. First, you aren’t always walking on a completely flatsurface, which requires a little more effort and there’s nocars, so no carbon monoxide. You can see birds, andoccasionally wildlife, and there is the serenity of solitude toreally clear your mind. It’s a great, healthy diversion andyou’re burning calories in a way that’s enjoyable. Two of my favorite Dog parks inFort Lauderdale Florida areOakland Bark and Happy TailsDog Park. I have two dogs withtotally different personalities.Both of these parks are perfect formy Jack Russell Terrier becauseshe has so much energy! She likesto run free but at the same timedoesn't like the park being toocrowded because she getsdistracted and doesn't get to fullyenjoy herself. My pit germanshepherd mix is more laid backand doesn't run unless I’m playingcatch with her, but both parks area great fit for her. They haveplenty of room to run back andforth while sharing space with 5-10 other dogs. There is plenty ofseating and shade for you whileyour furry friend burns off muchneeded energy. Also separateplay areas for small and big dogsbased on their weight. HappyTails Dog park also has a walkingtrail if you rather walk with yourdog and enjoy the beautifulscenery, but one or the other isgreat!DOGS WANNA HAVE FUN TOO! LET THEM HANG OUT WITHTHEIR FURRY FRIENDS AT SOME OF THE MOST UNIQUE DOGPARKS IN THE AREA.City Park dog park in Palm BeachGardens is Bella and I's new place!Bella, “Bells'' is my happy little two-year-old cavoodle who lovespeople and other dogs. She couldplay ball all day, and is one lizardaway from driving me crazy, but Ilove her to pieces! When she’s atthe park, she’s constantly on therun with the other dogs! There isone park for the large dogs andanother for the small dogs, andBells is happy to go on either side!The parks are well kept, green,spacious, and best of all… there islots of SHADE for you to relax andwatch your pup enjoy themselves.-Tara Lee -Tara Lee -Kevin Morris -Kevin Morris Located just east of Military Trailbetween Holly Dr. and Lilac St. lies ahidden gem called Lilac Park.Canopied picnic tables, a serene lake,bird wildlife, and an area to bring yourdog to teach it to fetch or play frisbeeare all found here, not to mentionbeautiful views of nature. Lots of treesand an abundance of shade too. Doyourself and your dog a favor and visitthis lovely park.-Bill Neylon -Bill Neylon ISSUE 03ZHENFIT Newsletter curated by Shera Shim

Sit back, fasten your seat belt and prepare for Baby Reindeer, an unpredictable, quirky ride. This British production entertains you with dialog, slang, and cheeky expressions. Often, I found myself cringing in most of the 7 episodes, and felt like I was in his personal nightmare. Hard to believe this was based on a true story. Highly recommended, I give it 2 thumbs up!The Gentlemen series will definitely have your eyes glued to your TV! The main character Edward inherited his father's huge estate and the title Duke of Halstead, but it came with jealousy from his brother, dangerous business partners of his fathers and a marajuana growing kingdom right in his backyard he knew nothing about. Watching him navigate and adjust to this lifestyle while trying to maintain his family's legacy will keep you on the edge of your seat. I actually watched season 1 in a week. It was a great mix of action, suspense, comedy and the Englishdialect. I don't reallywatch a lot of TV, but Ican't wait until Netflixreleases season 2!ISSUE 03ZHENFIT Newsletter curated by Shera ShimSPEND THENIGHT IN WITHNETFLIX(SERIESEDITION)-Kevin Morris -Kevin Morris -Bill Neylon -Bill Neylon

turned into any one of theseepisodes, this series really hithome. I was hooked from the firstepisode and let it play episodeafter episode until I’d watchedthe series wanting more. Watching the true storyrecollections of roommates with violent intentions who turned thelives of their unsuspectingvictims into real-life nightmareswas incredibly creepy yet sointriguing. You absolutely mustwatch! Worst RoommateEver" is a truecrime documentary series that delves into the chilling storiesof victims, tenants andlandlords, whose lives turned into real-lifenightmares after they unsuspectinglyinvited malevolent peopleto become their roommates. Having had a terror experience with a roommate in college that could've easilyMindhunter is a compelling psychological crime thriller series that takes place in the 70s, and explores real murderers that happened during that time. It's based on the true crime book, "Mindhunter: Inside the FBI Elite Serial Crime Unit. While it’s fiction, it's based on the true story of the detectives who pioneered profiling as a method to solve crimes. It does an incredible job of portraying the time frames, music, places, and atmosphere. This show grabbed me right from the start and scared me, but I continued to watch both seasons.This is not for the faint of heart! ISSUE 03ZHENFIT Newsletter curated by Shera Shim-Tara Lee -Tara Lee -Shera Shim -Shera Shim