Take-In Thursday ~ Grilled Vegetable Arugula Salad

Happy Thursday Everyone! Who is ready to try out a new recipe this weekend? Anyone craving lots of delicious, nutrient-filled veggies? If so, we have a recipe we think you will enjoy! Try out this grilled vegetable salad for a light lunch or dinner. Add some lean meat, fish or beans if you are looking for a little more!

Grilled Vegetable Salad with Spicy Greens and Tomato

Adapted from Cooking Light Magazine, June 2007

serves about 4

Ingredients:

2 large red bell peppers
Cooking spray
1 large Sweet Onion, cut into ¼-inch thick slices
6 cups loosely packed and trimmed arugula
3 yellow tomatoes, cut into 8 wedges each
2 T finely chopped shallots
2 T balsamic vinegar
1 T olive oil
1 T honey
1 tsp Dijon mustard
½ tsp sea salt
¼ tsp ground black pepper

Directions:

1. Pre-heat table top grill. (If you do not have a grill, you can roast the vegetables in the oven at 425F for about 10-15 minutes)
2. Cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper
halves, skin sides down, on grill rack coated with cooking spray. Grill 5 minutes on each
side or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel
and cut bell peppers into strips. (Peeling the peppers is optional, we prefer you keep the skin for added fiber!)
3. Place onion on grill; grill 7 minutes on each side or until tender.  Cool 5 minutes; cut onion slices in half.
4. Combine bell peppers, onion, arugula, and tomatoes in a large bowl; toss gently to combine. 
5. Combine shallots and the remaining ingredients, stirring with a whisk.  Drizzle dressing over salad; toss gently to coat.  Serve immediately.

Yummy :) Let us know what you think of it!

Get Fit For Veggies,
D & K

Photo from:
http://www.shutterstock.com/pic-79038739/stock-photo-salad-with-grilled-vegetables-capsicum-peppers-and-zucchini-with-arugula.html

Workout Wednesday ~ Get Fit For Wednesday!

This week's workout challenges you to go back to the basics and experience how challenging these simple exercises can be!

Workout Wednesday:

Warm up:  5-10 minutes of light cardio - jumping jax, jump rope, jogging, etc.

Main set: 20 to 60 minute set - Alternate every minute between 10-15 squats and 10-15  push ups 
               *If push ups are too much, hold forearm plank for 30 seconds instead

We challenge you to try this workout, even if you find it repetitive and boring. You might think it is not too  difficult but we think you will change your mind once you are 15 minutes into it! Have fun with it and if you need to swap out different exercises, do so as needed. Remember to always listen to your body and not do anything that might cause injury.

#TrainingOpportunity

Get Fit For Wednesday,
D & K








Photos from:
http://www.google.com/url?a=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=0yJkS6jH69z1cM&tbnid=HoRBoxvUuLv9SM:&ved=0CAUQjRw&url=http%3A%2F%2Fcoachbeckyfreeman.blogspot.com%2F2011%2F01%2Fproper-back-squat-technique.html&ei=lIwFUdX7HKrV0gHbuIHgCQ&bvm=bv.41524429,d.dmQ&psig=AFQjCNGK61Nhklc0LGiO-4bsadiNZrZs-w&ust=1359404564870234
http://pushuppursuit.blogspot.com/

Tunes Tuesday ~ Kacie's Picks

Yesterday, we had you think about something that has sentimental meaning to you. As the week continues and you further discover more items you add to the list, we ask you to think about the music you listen to in the same way. Are there songs you find you could listen to on repeat and never get sick of them? Or other songs that make you think about one specific moment in your life every time you hear the song? Think about this as you listen to your music today and the days to come and try to understand why you love some songs and not others. When you are making your motivating playlist for your workout, which songs will you add????

Today, I have picked out some songs that have a special meaning to me. I hope you enjoy my choices. They aren't new but they are great songs nonetheless.

Kacie's picks of the Week:

1. Mulan - I'll Make A Man Out of You

http://www.youtube.com/watch?v=ZSS5dEeMX64

2. Jason Derulo - Fight For You
http://www.youtube.com/watch?v=3JWIOpDWeAI

3. Super Junior - Sorry, Sorry
http://www.youtube.com/watch?v=4okKSigjyc4

4. Boby Marley - Redemption Song
http://www.youtube.com/watch?v=6yXRGdZdonM

5. Blink 182 - Small Things

http://www.youtube.com/watch?v=ahWmkV0mtvk

Have a great time listening to your favorite songs!

Get Fit For Favorites,
D & K


photos from:
http://www.blinkdisasters.com/forum/discussion/4854/hi-res-blink-182-logo/p1
http://www.jasonderulo.com/news/jason-derulo-future-history-album-track-list
http://sujuyongwonhie.wordpress.com/about/

Motivational Monday ~ Things aren't always what they seem

Happy Monday!

We hope that everyone enjoyed their weekend and is ready to take on this week! Today, we want to remind everyone that throughout life items will get lost or stolen. At first, we are thrown back and do not know how to move forward but eventually we have to let go. We must remember there is something we can learn from the situation and we recognize the truly important things in life.

Recently, we have discussed the topic of losing items with significant meaning in one's life. Think of something as simple as a winter jacket you might have been given in middle school . To the rest of the world it looks like it is just an old, raggedy jacket that should be retired but it means much more to the person wearing it. Sometimes we take for granted the items we own and love. We forget how much they mean to us. Something can represent so many memories in our past, such as sledding with friends and family, partying with friends, igloo building and camping that we will hold on to forever. It may get to the point where we don't wear the jacket anymore because we are embarrassed by its old, worn-in, out-of-date appearance. Yet, it isn't until it is gone, that we understand why we are so sad to have lost it realizing its true value. We had placed it into the "I don't care what happens to it" category when in actuality, it meant the world to us. It became a security blanket we were holding onto for comfort. Maybe for you, it is not a jacket but we ask you to think about an item or more that you might be using as a crutch. Crutches serve a valuable purpose in the healing process but there comes a time when the doctor or trainer tells you that you do not need them anymore. You must lose the crutches to strengthen and grow not only when we talk about injuries but in all aspects of life. If we don't let go of our own security blankets, life finds a way to assist in the process. Losing items that are dear to us serve as reminders of our duty as human beings to strive for progress. Sometime we need an external nudge to recognize how strong we are and help us move on.

When you find you are not challenging yourself to make the most of your life at the moment, look to see what crutches you might be holding onto unnecessarily.

We challenge you to think about your own crutches or security blankets and write them down. Take the week to think about what you can let go and how you can grow and what new opportunities you should take. Pick one at a time and see if you can minimize the support from the item.

Get Fit For Strength,

D & K

photos from:

http://www.buckmans.com/store/patagonia-piolet-jacket-mens-oscaritem_17611.aspx

http://www.123rf.com/photo_4082649_teenagers-sledding-in-the-snow-on-a-saucer-winter-fun.html

Weekend Warrior ~ Are you prepared for Frebruary?

Welcome Weekend!!!

We have some fun plans this weekend and we hope you all do as well. Drew teaches his first Spin classes of 2013 and I can't wait to take it! We also have some filming that we are doing over the next couple of days that hopefully we will be able to share with everyone soon!  Focus on all the great goals you have set for yourselves and work at them this weekend!

Articles you may want to read:

Correcting Neck Pain:
http://blog.nasm.org/cex/dealing-with-neck-pain-with-corrective-exercise/?utm_source=nasm&utm_medium=email&utm_campaign=20130113_Newsletter&source=6c0d28ab6ee64eb5b2f1a795f192e2f6

Understanding Sugar and Carbohydrates:
http://blog.nasm.org/nutrition/simple-sugars-belly-buster-and-heavy-health-burden/?utm_source=nasm&utm_medium=email&utm_campaign=20130113_Newsletter&source=6c0d28ab6ee64eb5b2f1a795f192e2f6

Assessing Change:
http://blog.nasm.org/fitness/assessing-change-beyond-the-number-on-the-scale/?utm_source=nasm&utm_medium=email&utm_campaign=20130113_Newsletter&source=6c0d28ab6ee64eb5b2f1a795f192e2f6

Creaminess could curb hunger:
http://mailer.eatright.org/t/17834/1426530/25000/41/

Get Fit For Weekends,

D & K

photo from:

http://blog.nasm.org/wp-content/uploads/2013/01/201301_nutrition1.jpg

Get Fit For Friday #ChallengeAccepted!

And another work week comes to an end... Weekend, here we come!

Today's challenge is to demonstrate how little our bodies have to work when we sit in a chair all day. If we did not have something to support us as we sat at our desks, imagine how strong and muscular we would be!

Challenge of the Week:

Wall Sit

Hold Arms Up

We want you to try and hold it for as long as you can. If you can, try to do it multiple times throughout the day. If you can, maybe hold yourself in this position at your desk and see how long you can stay with it.

#TrainingOpportunity

Get Fit For Sitting,

D & K

photos from:

http://www.pbfingers.com/2012/07/31/loving-legs-day/

Workout Wedneday ~ Crunched for Time??

Workout Wednesday is here!

This week our focus is on time management so we thought it would only be appropriate to give you a workout that is short but intense! If you cannot perform any of the exercises, swap one out for an exercise you can do. Remember to modify exercises too, if you need to drop to your knees for the push ups, please do. It is better to have perfect form and modify than risk injury by pushing your body past its limitations.

Today's Workout:

Warm up: 1 minute of jumping jacks

Main Set: 1-minute intervals for the following exercises - try to get in as many reps as possible for each exercise!

1. Squats
2. Push ups
3. Skate Jumps
4. Push Press (dumbbells, kettlebells, sand bag, weighted backpack... your pick!)
5. Squat w/ Overhead Back Extensions using a weight (medicine ball, kettlebell, plate....you choose!)
6. Burpee or squat thrusters or squat jumps
7. Dips on a bench
8. Plank



Cool Down: 3 minutes of full body stretching. *If you have more time to spare take the time to stretch your muscles more so they can recover faster.

***Looking to make this more challenging? Add in another set of each exercise or make each interval longer than one minute.

#TrainingOpportunity - challenge your friends, family and coworkers to join you for this fun!

Get Fit For Intensity,

D & K

photos from:

http://library.loganutah.org/teens/blog/direct_link.cfm?bid=D3493E79-B92E-74F0-602D15F20858ABB3

http://www.crossfitreeboktyneside.com/friday-2072012/push-press/

Tunes Tuesday ~ Drew's Picks

It's Tuesday- which means you get five workout picks for the week!

1. Anna Sun - Walk The Moon

http://www.youtube.com/watch?v=qDVW81bXo0s

2. Remember When (Push Rewind) - Chris Wallace

http://www.youtube.com/watch?v=stKHUgIlNSA

3. Get Out - Casey Abrams

http://www.youtube.com/watch?v=LBBvytkPM8o

4. Cruise - Florida Georgia Line

http://www.youtube.com/watch?v=8PvebsWcpto

5. Tightrope - Walk The Moon

http://www.youtube.com/watch?v=gPedH9B8AAE

Pictures from:

http://hifibri.blogspot.com/2012/08/a-fun-dance-y-video-i-love-by-walk-moon.html

http://pop3x.tumblr.com/post/30871124685/album-dl-chris-wallace-push-rewind

Motivational Monday ~ Staying Strong Through Changing Times

Happy Monday!

Hopefully everyone had a great weekend and had a chance to relax and rejuvenate for the upcoming week. Today, we want to encourage everyone to remember to stay calm and carry on even when life throws a curve ball or two! Our post is about staying strong through changing times because today is the start of a 4-month period of chaos for the two of us. We know that many people in the academic field are getting back into the swing of a new semester and we understand how challenging it may be to stay on top of your fitness and health goals when tasks start building up in the office or at school. Time is limited, not just for you but for everyone. When we feel the pressure build, we often get flustered and overwhelmed. This may prevent us from being productive and working on the items we want to accomplish. Instead, try closing your eyes and take a few long deep breaths. Rather than stressing, pull one item from your list and work on it. Your new year's resolution is important to you, don't put it at the bottom of the list. Keep health and wellness at the top of your list everyday. You may not find time to incorporate a workout everyday or have the time to do the 60-minute workout you planned but maybe you can hold plank for a couple minutes, do some jumping jacks, squats or push ups. If you can't fit it in one day, don't feel guilty, refocus yourself to your diet instead. There are strategies you can have on hand to get you through the tough transitions in life when your schedule changes and your routine must be altered. Making a new routine a habit is challenging at first but it is not impossible. See the opportunity as a great way to see how you can adapt to any situation. 

This week, focus on developing a new schedule that allows you to accomplish everything you want to do in a week which balances work, social occasions, nutrition, relaxation, health and fitness. When you think you don't have enough time, think about how you can rearrange your schedule to fit in your workout.

Get Fit For Time Management,

D & K  

Photo from:

http://girlsheartbooks.com/2013/01/08/tick-tock-beep-beep-woo-hoo-knickers/

Take-In Thursday - Efficiency In The Kitchen

Stressed about having time to cook healthfully when you have so many other things on your plate (no pun intended)? There are many one-dish wonders that are nutrient-filled, delicious and easy to prepare!

Today's recipe is a whole grain chili you can make in a stockpot or a crock pot. We will provide directions for cooking it in a stockpot.

Red, Gold, Black and Green Chili
Adapted from Moosewood Restaurant Cooks at Home
Serves 6:  Preparation time:  35 minutes

1/4 cup bulgur, uncooked
1/4 cup hot water
1 can (14 ounces) diced tomatoes, undrained
1 T. vegetable oil
1 ½ cups chopped onions
1 1/2 garlic cloves, minced
½ tsp. ground cumin
½  tsp. chili powder
½  tsp. paprika
½  tsp. dried parsley
½  tsp. dried black pepper
1 1/2 tsp. hot pepper sauce
1 green pepper, chopped
1 cup frozen corn
¾ cup drained black beans (8oz)
¾ cup drained kidney beans (8 oz)
1. Heat the oil in saucepan. Saute the onion, garlic, cumin, chili powder, paprika, parsley, black pepper and hot pepper sauce. When the onions are soft, stir in green peppers and sauté for about 2 minutes more.
2. Add corn, beans and chopped tomatoes (including the tomato juice from the can) to the onion mixture.
3. Add bulgur and hot water to the saucepan. Bring to a boil, then lower the heat and simmer gently. Once the bulgur is cooked but still chewy.  Serve immediately or refrigerate until ready to heat up and serve.


We hope you find this recipe easy to make and delicious to eat.
Get Fit For Quick Cooking,
D & K

Photos from:
http://www.weightwatchers.com/food/rcp/RecipePage.aspx?recipeId=303951

Weekend Warrior ~ January's midpoint has past

Happy Weekend Everyone!

We hope that you take advantage of this weekend to get yourself in gear to get yourself on track to completing your January goals. You are over halfway through the month and you may need a reminder to stay or get back on track with reaching your target! Don't get frustrated if you are behind, just stay focused on your goal and prevent yourself from getting further from it! Every step is one step closer - keep moving forward! Remember that motivational post - positive thoughts and an encouraging mantra!

Here are some articles you may enjoy reading...

How Many Miles Should I be Running?
http://www.active.com/running/Articles/Distance-Running-How-Many-Miles-Should-You-Run.htm?page=3

Training tips for all different running race lengths:http://www.active.com/running/Articles/Jay-Johnson-Solves-17-of-the-Most-Common-Running-Problems.htm?cmp=282&memberid=104367136&lyrisid=38054218

Important factor on fat storage and energy metabolism:
http://www.sciencedaily.com/releases/2013/01/130106145622.htm

The key to overcoming injuries:
http://www.active.com/running/Articles/The-Key-to-Overcoming-Running-Injuries.htm?cmp=291&memberid=114071127&lyrisid=38057458

How to prep for an Ultra:
http://www.active.com/running/Articles/How-to-Prepare-to-Run-an-Ultra-This-Year.htm?cmp=291&memberid=114071127&lyrisid=38057458

Get Fit For It,

D & K

photo from:

http://www.brazosrunning.com/

Get Fit For Friday #ChallengeAccepted!

It's Friday!!!! We hope you are up for a challenge today! It wouldn't be Friday if there was not a challenge. We are sure you have been thinking about what the challenge of the week will be... Now, it is finally time to find out :)

This Week's Challenge:

3 sets of plank hold with donkey kicks (switch kicking leg every 10 reps). Each set you will go 15-30 seconds past the point of discomfort.

This is going to be a different amount of time for each individual. Test your limits by continuing to perform the exercise until you have to come down. Give yourself a minute of rest between sets and see if you can hold the other sets for as long or longer.

In this challenge, we hope to push you past the point where it becomes VERY challenging. Think back to #MotivationMonday of this week and breathe through the discomfort calling upon your mental strategy or mantra to get you past the desire to quit. Your mind is often the first thing to quit, don't let your body surrender. Instead, challenge yourself to continue through for at least 20 more seconds. You not only have to train your body to work hard and perform but you must train your mind and make it stronger. The mind-body connection is much stronger than we think.

Get Fit For A Strong Mind!

#TrainingOpportunity
D & K

photos from:
http://www.fitsugar.com/Equipment-Necessary-Elbow-Plank-Donkey-Kick-1686918
http://health.howstuffworks.com/glutes-exercises.htm

Take-In Thursday ~ Chicken Barley Soup

Thursday's Recipe is here! With the cold weather and snowfall, soup might be just the thing you are looking for! Try this recipe and let us know what you think of it.we also suggest adding some more veggies to the pot. Frozen vegetables are great because they defrost in the pot and add to the liquid content of the soup.

Chicken Barley Soup
serves 4-6 people

Ingredients:
2 onions, diced
3-5 stalks of celery, diced
4 carrots, peeled and chopped
2 cloves garlic, minced
2 Tablespoons olive oil
12 oz chopped spinach, frozen
28 oz chicken or vegetable broth (Low Sodium)
1 3/4 cup water
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon thyme
1/4 teaspoon parsley
1 cup cooked chicken, chopped
1/2 cup raw quick-cooking barley

Directions:
1. Add the olive oil to a large stock pot over medium-high heat. Saute onion, celery and carrots for 5 minutes, until onion is translucent. Add minced garlic and stir for one minute.

2. Add spinach, broth, water, salt, pepper, parsley and thyme. Bring to a boil.

3. Reduce to a simmer and cover partially. Cooke for 20 minutes

4. Add chicken and barley and continue to cook for 10-15 minutes.

5. Serve immediately or cool down and store in refrigerator for later.

Stay warm and enjoy this dish :)

Get Fit For Healthy Eating,
D & K

Resources:Read more at: http://www.food.com/recipe/chicken-barley-soup-227889?oc=linkback
http://www.myrecipes.com/recipe/chicken-barley-soup-with-walnut-pesto-10000001842350/

Workout Wednesday ~ Repeats!

Yes, it is already Wednesday! YAY!!! That means it is time for a fun-filled workout :) Who is looking for a great challenge that doesn't involve too much? Well, we might have a workout you will enjoy! Try today's workout and let us know what you think of it and how you feel after it. Remember, if you keep your resting to a minimal, you will give yourself an additional challenge!


Today's Workout:

Warm up: 5 minutes of jump roping or jogging or jumping jacks

Main Set:

               50 or more steps ( at least 3 floors)
               10-15 push ups
               10-15  dips
               10-15 lunges
               10-15  Russian twists on each side
               10-15  box jumps
              
              *Repeat as many times as possible in 20 to 30 minutes. Grab water when you need it and only take breaks if you need it. Please listen to your body and take some recovery if you need it. Also, you can always cut down the reps and the amount of time of the workout set.

Cool Down: 10 minutes walking and stretching upper body and lower body!!!!


Get Fit For Wednesday Workouts!

#Trainingopportunity,
D & K

Photos from:
http://blog.womenshealthmag.com/whexperts/core-exercise/
http://www.sciencephoto.com/image/199496/350wm/F0023519-Bench_dips_Part_2_of_2_-SPL.jpg

Motivation Monday on Tuesday

Hello Everyone!

We hope you all had a great weekend! Congrats to everyone who ran the Disney Marathon or any other race this past weekend!

We are sorry we missed yesterday's post but we were both traveling from Florida after a wonderful weekend in the warm sunshine! We went to Orlando for the Disney Marathon and joined Drew's two sisters and friends for a great birthday celebration! His sister, Kristen, is truly an inspiration - who does three days of running for their birthday?? Only a Zukosky would! She and her friends did the 5k Friday, the half marathon Saturday and the full marathon Sunday! Congratulations and Happy Birthday! Although Drew and I did not join them for the back-to-back races named the "goofy run", we joined in for the full marathon and it was quite the experience. We have to say Disney does an excellent job! Although it was extremely warm and humid, the race was definitely worth it! We had to wake up at 2:30am to get to our corral by 5am but when we arrived at the starting point, not only were the racers gathered but hundreds of spectators were there to cheer everyone on! Only at Disney would you find such support (especially at that time in the morning)! It was dark for over an hour of the run and as we traveled through the 4 different parks, we saw many characters along the course supporting the runners and taking photos with anyone who wanted to stop for a photo. The excitement from everyone was unreal and like nothing else we have ever seen! The craziest part was being finished with 26.2 miles by 10am in the morning! It was an experience we will always remember! I have to give a special thank you to my family who came down to support me as well! Thank you Dad, Deb and Erin for being there to cheer us on and celebrate afterwards!

Now, as everyone can guess, I must include my inspirational and motivational piece before I finish this post. I want to take a moment to recognize how important it is to have goals and push yourself past your mental barriers to discover your true capabilities! Everyone has a moment where they hit the wall and allow the negative thoughts to flow through their mind. As the thoughts take over, the desire to stop and quit increases. It is hard to stop them from affecting your performance so you must have a strategy beforehand to minimize them and clear your mind. Develop a strategy that works for you, whether it is a mantra you say over and over or if it is a song you sing. Pick a few strategies and hold on to them for the tough times. You may even want to start thinking about them before the signs of destructive thoughts begin to stir in your brain. We all have much more potential than we think and thoughts of doubt and failure are what prevent us from reaching our potential! Don't ever give up one yourself because you owe it to yourself to follow through and accomplish your goals! During the race, I had a period after mile 15 where my mind was bored and it was extremely hot and sunny. I started to slow down and I was struck with thoughts of doubts. I have to personally thank Drew for helping me clear my mind. Hi is always the one to remind me when things start to get tough or boring so I can push through and accomplish anything we are doing! With his words of encouragement, I realized it was all in my mind not in my legs and I pushed through and got back on track. I used his encouragement as my mantra and we continued on and finished the race! Thank you Drew for being the best business partner and friend a person could ever wish for!

This week, channel your mantra and don't let your mind wander or allow you to give up!

Get Fit For It,

D & K

Weekend Warrior ~ A New Year, A New You!



It's the weekend!!! We hope you are all thinking about your new year resolutions and are sticking to them! We want you to know we are here for you just as your family and friends are to support you as you strive to reach your goals. Remember to look out for your fellow friends to keep them on track too.

Here are some articles to read and keep in mind as you plan your year of working out and racing.

Injury Proof Yourself This Year:
http://www.active.com/running/Articles/3-Ways-to-Build-an-Injury-Proof-Foundation-for-Running.htm?cmp=291&memberid=114071127&lyrisid=37928383

Strength Training To Improve Your Cardio:
http://www.active.com/running/Articles/Strength-Train-to-Improve-Running-Economy

Planning For Your Year Of Running:
http://www.active.com/running/Articles/Plan-for-Your-Best-Year-of-Running-Yet.htm?page=2

One-Pot Meals to Fuel You For Your Workout or Race:
http://www.active.com/nutrition/Articles/5-One-Pot-Meals-for-Runners.htm?cmp=291&memberid=114071127&lyrisid=37928383&email=harrington.kacie@gmail.com


We hope you enjoy these articles and keep at your fitness and nutrition goals of 2013!

Get Fit For It,

D & K

Photos from:

http://www.e-renter.com/news/wp-content/uploads/2012/12/2013-new-year-.jpg
http://www.rebodybuilding.com/2011/07/24/get-it-right-the-deadlift/deadlift-rear-1-color-reduced/

Get Fit For Friday ~ This week's Challenge

                                     
Happy Friday!

We are excited to say that the weekend is finally approaching! Today, we ask you to take the time to commit to completing our challenge of the week in addition to your workout today! We know many of you have lots of goals set for the new year but we hope you can find a few minutes today to do the challenge! #TrainingOpportunity!

Get Fit For Friday's Challenge:
          100 One-Legged Squats (regress and progress as needed). Use a bench if needed - remember quality and good form are the most important factors in determining which one-legged squat option you choose. Do a set of 10 repetitions on the left leg and then switch to the right leg. by the end, you will have completed 50 squats per leg. If this is too much for you at once, try for 25 per leg or 50 total. Do the amount that will challenge you but keep you injury-free!

Challenge Accepted,
D & K  

Photos from:
http://www.alkavadlo.com/2009/10/15/doing-a-one-legged-squat-pistol-squat/

Take-In Thursday ~ Turkey Bolognese with Arugula

 

Recipe of the week is a pasta dish with lean meat and arugula. We suggest adding in some more veggies like chopped spinach or broccoli. We found this recipe during the holidays and couldn't resist sharing it with you! Try it out and share with us your modifications and add-ins.

Pasta with turkey Bolognese and Arugula
serves about 4
http://recipes.runnersworld.com/Recipe/pasta-with-turkey-bolognese-and-arugula.aspx

Ingredients:

• 2 tbsp California Olive Ranch extra virgin olive oil
• 1 large onion, finely chopped
• 1 carrot, diced
• 1 celery stalk, diced
• 3 garlic cloves, finely chopped
• 1 1/2 tsp Diamond Crystal kosher salt
• 1/2 tsp freshly ground Simply Organic black peppercorns
• 1 lb Shelton's ground turkey
• 1 can (28 oz) Cento Certified San Marzano organic peeled tomatoes
• 1 jar (12 oz) roasted red peppers, cut into strips
• 8 oz Pacific Natural Foods organic free range low sodium chicken broth
• 1 lb Bionaturae organic whole wheat spaghetti

Workout Wednesday ~ Hello Tabatas and more

 

It is time for your mid-week workout challenge! Today, try our HIIT workout and see how you can get a great workout in a short amount of time. Before you start this workout, remember to modify according to your fitness level and take longer rest periods if you need it.








Workout Routine:

Warm up:
        Bob & weave
        High knees
        Skip hops
        Downhill ski hops

Main set:
Note: Tabata sets are 8 rounds of 20s on/ 10s off totaling to 4 minutes. For the tabata sets in this workout, alternate between the 2 exercises for the 8 rounds, totalling 4 rounds of each exercise.

         1. Tabata Set # 1
                      Mountain climbers
                      Squat with Medicine Ball (or dumbbell) chest push

        One-minute Superman hold

        2. Tabata Set #2 (8 rounds 20s on/10 s off)
                     Burpees
                     Russian Twists

         One-minute plank with shoulder taps

         3. Tabata set #3
                     Push ups
                     Skater jumps

         Two-minute Bridge hold

        4. Tabata Set #4
                      Lunge jumps 
                      Flutter kicks

          One-minute bicycle crunches


Cool Down and Stretch

We would love to hear from everyone and get your feedback on our workout!

Challenge Accepted!




#TrainingOpportunity,
D & K

Photos from:
http://www.menshealth.com/workout-center/e/power-skips/27580
http://patriciajoy.wordpress.com/
http://www.shape.com/fitness/workouts/10-crunch-free-moves-killer-abs?page=4

Tunes Tuesdsay ~ Kacie's Picks

Happy Tuesday!

We are sure that everyone is itching for some new songs to listen to as the new year begins. After the holidays filled with seasonal music, it is time for some variety when you are lifting.



Here are my 5 picks for the week. I am giving you a couple 2012 hit mash ups which I thought were really good, I hope you enjoy listening to them.

Kacie's Picks of the Week:

1. Treasure - Bruno Mars
http://www.youtube.com/watch?v=yUtejhA8rrg&list=PLlfxpA5HDrNY65mXo4uWrEQe0m3H9pvGT

2. DJ Earworm Mash up - United States of Pop 2012
http://www.youtube.com/watch?v=6q0dsG8fTHY&noredirect=1

3. Pop Danthology 2013
http://www.youtube.com/watch?v=9H13EYaZRtQ

4. Scream & Shout - Will.I.am ft. Britney Spears
http://www.youtube.com/watch?v=kYtGl1dX5qI

5. Catch My Breath - Kelly Clarkson
http://www.youtube.com/watch?v=HEValZuFYRU


Stay motivated and keep working toward your goals!

Get Fit For Music,
D & K

photos from:
http://perezhilton.com/2012-10-25-bruno-mars-unorthodox-jukebox-album-art-track-list
http://soundisstyle.com/2012/12/dj-earworm-united-state-of-pop-2012-shine-brighter.html

Motivation Monday ~ Finding the Mindset For Success

Happy New Year!!!!!!!!!!!

We are excited to start a new year and set new goals that challenge ourselves in new and different ways to help us grow and develop. January creates the sense of starting over, having the second chance and a new beginning. We ask everyone as they begin 2013 to take a few moments and come up with 3 goals that you want to achieve throughout the year. Try to pick one goal for your physical fitness, one for your mental fitness and one lifestyle change for the better. A nutrition goal is one suggestion we have for a lifestyle goal. When you are setting your goals, think about making them simple, measurable and attainable. Once you have come up with your goals, write them down and create a schedule for how you are going to work at each of them every day, week, and month, to accomplish them. Many people have heard that it takes 3-4 weeks to develop a new habit. We are challenging you to do stick to the daily changes you must make to work towards your goals for 6-8 weeks to build the foundation you need to stay on track. Everyone struggles with changes and transitions but remember you are not alone. When the going gets rough, close your eyes, take a deep breath, and keep moving forward. one step at a time, you get closer to completing your goals.

This week is a great time to start up your regular routine after the holidays and begin your journey through 2013 with your new goals in mind. Focus your thoughts and energy on your 3 goals and start creating your new steps to lead you to what you want from yourself this year!

Get Fit For Your Goals,
D & K

Photos from:
http://www.abundancecoaching.com/wp-content/uploads/2011/11/Create-Smart-Goals.jpg
http://campustocareer.files.wordpress.com/2011/09/goal-setting.jpg