Forever Fit with Michele LLC.

Forever Fit with Michele LLC. Contact me today to put together a program tailored to meet your needs! 212.317.1608 Michele@forev Michele Smith, PN1, BIS, CPT, CHHC, ECITS, AADP, BFA

With over 25 years of experience as a nutritionist and fitness coach, Michele has developed a reputation for excellence in the guiding men and women to successfully achieve their body shaping, weight loss, and fitness goals, by guiding them step by step to creating a lifestyle that has them looking and feeling their best. For the last 14 years, Michele has specialized in guiding hundreds of clients in their mid thirties, and boomers going through mid life hormonal decline and a sluggish metabolism achieve their weight loss and body shaping goals through state of the art protocol of customized nutrition, and fitness, supplementation, designed to restore and strengthen their unique hormonal profile, and in turn boost their metabolic rate. Michele works with a partnering anti aging physician if bio identical therapy is recommended. After clients work with Michele, they love their revitalized energy levels, younger, fitter body, and have developed the long term, lifestyle habits to 'living lean'.

01/13/2026

Getting fit is a choice!

01/13/2026

Always Waking Up at 3 A.M.? Here’s Why 😵‍💫

If your eyes snap open in the middle of the night and you can’t figure out why, it’s not just random — here are 5 common causes:

1️⃣ Cortisol Spikes – Your stress hormone should be low at night, but it’s rising and jolting you awake.

2️⃣ Blood Sugar Crash – A dinner low in protein, fiber, or healthy fats can cause a dip that wakes you up.

3️⃣ Blue Light Before Bed – Scrolling your phone tells your brain it’s still daytime. Bye-bye melatonin.

4️⃣ Too Much Caffeine/Stress – Running on adrenaline all day makes it hard for your body to *shut down*.

5️⃣ Hormonal Shifts (Especially After 40) – Dropping progesterone and changing estrogen levels disrupt deep sleep.

Which one is messing with *your* sleep?

💬 Drop a comment and let me know — and follow for more tips on fixing it naturally.

01/08/2026

🎁 Want The Full Step-By-Step Guide? Comment Split, And I’ll Send It Over! 💯

🏋️‍♂️ The Perfect Beginner Gym Plan 🏋️‍♀️

If I Were Starting From Scratch And Wanted To Tone Up And Build Strength, Here’s Exactly How I’d Train In Just 3 Hours Per Week 👇

🔥 Day 1: Lower Body

- Squats For Overall Leg Strength
- Romanian Deadlifts For Hamstrings
- Glute Bridges To Activate Your Glutes
- Step-Ups For Balance & Coordination

💪 Day 2: Upper Body

- Lat Pulldown For Back Strength
- Dumbbell Rows For Muscle Definition
- Shoulder Press For Upper Body Power
- Bicep Curls To Target The Arms

🧘‍♂️ Day 3: Rest Or Light Activity

- Walk, Stretch, Or Do Yoga—Just Keep Moving

⚡ Day 4: Full Body & Core

- Deadlifts For Total-Body Strength
- Step-Ups For Endurance
- Russian Twists & Hanging Knee Raises For Core Stability

🚶‍♂️ Day 5-7: Stay Active

- No Need For Extra Gym Sessions, But Keep Moving Daily

GymMotivation MuscleBuilding ToningWorkout FitLifestyle

01/06/2026

💬 Comment CALORIE for a FREE effective calorie deficit plan!

📊 Calorie deficit for busy 40-year-olds. Let me explain.

This triangle breaks down how your body burns calories and how you can use it to lose fat.

5% of your daily burn comes from exercise (EAT), the calories you burn during workouts 💪

10% comes from the thermic effect of food, digestion. Protein burns the most, so yes, the meat sweats are real 🍗🔥

NEAT is your non-exercise activity, walking, fidgeting, daily movement 🚶‍♀️

The biggest piece, 70%, is your BMR, calories burned just staying alive. Breathing, thinking, digesting 🧠

All together, this is your TDEE. Let’s say it’s 2,860 calories.

Want to lose a pound of fat per week? You need a daily deficit of 550 calories. Your target becomes 2,310 calories.

To protect muscle:

1️⃣ Lift heavy, muscles need a reason to stay 💪

2️⃣ Eat enough protein, goal body weight in grams. Example 198 lbs equals 198 grams of protein which is 792 calories 🍳

That leaves 1,518 calories for fats and carbs.

No secret here. Fat loss is simple. Understand your numbers and take action ✅

TDEE HealthyHabits WeightLossForWomen

01/06/2026

If you're a woman going through menopause, you're probably tired of trying everything with little results.

Follow and I'll show you how!

01/05/2026

🎁 Comment MAGNESIUM below, and I’ll send you a free guide breaking down exactly which one can help YOU feel your best!

Magnesium can be a game-changer during menopause! 🌟 But not all magnesium is created equal—choosing the right type for your symptoms is key!

NaturalWellness HormoneBalance BetterSleep EnergyBoost HealthyLifestyle

01/02/2026

💬 Comment MEAL for my free meal plan guide!

01/01/2026

Chia vs Flax for Menopause 🌱

Struggling with menopause symptoms like hot flashes or low energy? These seeds can help.

Similarities: Both chia and flax are packed with protein, fiber, and omega-3s. Chia has a bit more fiber, flax a bit more omega-3—but they’re both nutrition powerhouses.

Differences:

1️⃣ Prep: Chia is ready to eat. Flax needs to be ground to unlock its nutrients.

2️⃣ Phytoestrogens: Flax contains them, chia doesn’t. These estrogen-like compounds can help reduce hot flashes and support hormonal balance.

💬 Love menopause-friendly tips like this? Comment FREE for your free Menopause Supplement Guide!

HealthyEating MidlifeWellness NutritionTips

12/31/2025

✨ Feeling stuck in menopause? Here’s how to turn it around! ✨

If you’re carrying an extra 20-30 lbs and think feeling confident is out of reach, it’s not! 🌟 Menopause changes the game, but you can still win it 💪

Here are 3 steps to start seeing results:
1️⃣ Nutrition and Training: The foundation for fat loss. 🥗🏋️‍♀️
2️⃣ Consistency is Key: Progress takes patience, but it’s worth it. 🔑
3️⃣ Hormones Matter: As we age, hormone levels drop. You may need support like hormone replacement to maximize results. 💊

Drop the word MEAL below and I’ll send you my free meal plan guide 🥗✨ Your goals are closer than you think!

MealPlan HormoneHealth

Address

New York, NY

Opening Hours

Monday 9:30am - 6:30pm
Tuesday 9:30am - 7pm
Wednesday 9:30am - 6:30pm
Thursday 9:30am - 7:30pm
Friday 9:30am - 6pm
Saturday 11am - 5pm

Telephone

(212) 317-1608

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