Motivational Monday ~ Survival of the "Fittest"

Find Your Happy Place And Get 'er Done!

We have just come back from a weekend in NYC where we had the opportunity to see Jillian Michaels. Yes, she is the "toughest personal trainer" and a fitness guru but she is so much more! She is a motivating and inspiring woman who empowers and touches so many hearts. We can't even begin to convey the multitude of talents she has to offer.  If you are curious about Jillian, we recommend you listen to her Podcast.

This week's Motivational Monday is going to be something that is not directly related to Jillian's talk because I want to allow her powerful and moving messages to marinate in my mind before I touch on any of the discussed topics. Today, I want you all to channel your inner athlete and think about what it is that motivates you during a challenge or struggle. In that moment, what is it that can push you through the mental and physical barriers and continue on? So often this is the point where our minds convince us that it is better to give up. We start to question whether it is worth the effort and discomfort. With every ounce of our body working hard, it is easy to give into our minds' thoughts and stop whatever it is that is creating this struggle. If we can hang in there just a bit longer, we find that our mind and body settle surrendering to the current state. This is not a sign of giving up or giving in, but of acceptance. Once we have reached complete acceptance, we can relax and it starts to become easier. Without the resistance from our thoughts and bodies, we can find our true rhythm. I call this state, the "survivor mode" because the mind and body begin to block out everything but the task at hand. It is as if we are in a life or death situation and we are focusing on what needs to happen in order to survive. This experience is different for everyone but we can get there if we break out of our comfort zone and accept the challenge.

Take this week to think about what motivates you to push through your mind's desire to quit and try to experience your "survivor mode" during at least one of your workout sessions. It is much easier said than done! Don't get discouraged if it takes you a few times or longer to reach it. It takes time and practice to get there. Our bodies have amazing capabilities and with some work, we can witness firsthand!

Stay motivated and keep working at your goals!

Get Fit For It,

D & K

Photos from:
https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&docid=WMx-GJrjPyCCFM&tbnid=9x7YW9IUfpmCyM:&ved=0CAUQjRw&url=http%3A%2F%2Fwww.keepcalm-o-matic.co.uk%2Fp%2Fkeep-calm-and-git-er-done%2F&ei=96R2UYubErD_4APthYD4CQ&bvm=bv.45512109,d.dmg&psig=AFQjCNEbyYjTyrH6TZjkpQZwqgclsD5m6g&ust=1366816361618004

Get Fit For Friday - Challenge of the Week

Get Fit For Friday - #ChallengeAccepted

We challenge each and everyone of you to take 20-60 minutes today and do something outdoors. If the weather isn't great, dress appropriately and get some fresh air anyway. We are stuck indoors for too much of our daily lives. We want you to find something active your can do outside, it can be walking, gardening, raking, mowing the lawn or a sport of some kind. What ever you choose, try to clear your mind of everything else that is going on and enjoy the moment you are living! If you decide to take the challenge, mention us on twitter, @GetFitForIt, and tweet #TrainingOpportunity. Or, reach us on Facebook, Get Fit For It and comment on our wall to share with us your challenge!

#TrainingOpportunity

This weekend, Drew and I are off to NYC for a weekend with friends. We also have the opportunity to see Jillian Michaels live for her 'Maximize Your Life' Tour. When we return, we will be sure to report back on all the great things we learn!  

Articles you may be interested in reading:

5 ways to boost your cycling speedhttp://www.active.com/cycling/Articles/5-Ways-to-Boost-Your-Average-MPH-on-the-Bike.htm?cmp=282&memberid=104367136&lyrisid=40513849

Post-Boston ...http://www.active.com/running/Articles/The-Future-of-Marathons-Post-Boston-Bombings.htm?cmp=291&memberid=114071127&lyrisid=40513434

22 Kettlebell exercises:http://www.active.com/fitness/Articles/22-Butt-Kicking-Kettlebell-Moves.htm?cmp=282&memberid=104367136&lyrisid=40221799

Get Fit For It,

D & K

photos from:

http://news.health.com/2013/03/05/jillian-michaels-too-tired-work-out/

http://www.outdoors.org/recreation/

Take-In Thursday ~ Time to Get Grillin'

Happy Thursday!

Now that the weather is warming up and the sun is setting later, it is time to get outside and start up your grille! We have a healthy, vegetable-filled recipe for you to try this week. You can play around with it and grill any vegetables you think would complement the recipe. This is one of our favorites, we hope you enjoy it too!

Grilled Vegetable Salad with Spicy Greens and TomatoAdapted from Cooking Light Magazine, June 2007

Ingredients:2 large bell peppers (any color works well)
Cooking spray
1 large Sweet Onion (Vidalia works well), cut into ¼-inch thick slices
6 cups loosely packed and trimmed arugula
3 tomatoes, cut into 8 wedges each
2 T finely chopped shallots

2 tsp finely chopped jalapeno peppers
2 T balsamic vinegar
1 T olive oil
1 T honey1 tsp Dijon mustard
½ tsp kosher salt
¼ tsp ground black pepper

Directions:1. Pre-heat table top grill.

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.

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.


Please let us know what you think of this recipe by leaving a comment on the post or writing on our facebook page, Get Fit For It or mentioning it on twitter. You can follow us at @GetFitForIt

Get Fit For It,
D & K

photos from:
http://www.eatingwell.com/healthy_cooking/healthy_cooking_101/shopping_cooking_guides/grilled_vegetables_guide
http://www.gimmesomeoven.com/arugula-salad-with-bacon-tomatoes-buttermilk-dressing/

Workout Wednesday ~ Thinking of Boston

We would like to dedicate our Workout Wednesday this week to Boston.

For today's workout, we are asking you to do ten 2.6-minute intervals of hard running (or any other time of cardio that challenges you). After each interval, take one minute to recover at a jog or brisk walk. If you are looking for a full body workout, maybe you throw in some upper body exercises for the minute of recovery, for example, dips, push ups or crunches.

The Workout:

Warm up: light cardio for 5 minutes

Main Set:
10 x 2.6 minute cardio intervals - it can be running, jump rope, boxing, biking, rowing...
1 minute recovery after each set

Cool Down & Stretch: light cardio for 5 minutes and stretch for at least 10 minutes

We hope you take the time to do this sometime this week

Get Fit For Workouts,

D & K

photos from:

http://dreamchaserevents.com/lisasmithbatchen/coach_corner/jump_rope.htm

Tunes Tuesday ~ This week's picks are from our friend Emma

Today, we have a special appearance from a great yogi, Emma. She is an amazing person who we find to be one of the most inspirational yoga instructors! She has provided us with 5 song selections this week that she thought would complement sun salutations. We hope you enjoy her songs and hopefully you have the chance to do some sun salutations with the songs!

Sun Salutations Tunes Tuesdayfrom Emma Silverman

On beautiful, sunny days, there is nothing better then doing Sun Salutations to a up-beat and fun play list. I have a lot of favorites that I (overuse) on a regular basis, but here are five to get your day started off Sunny!

1. "Send Me On My Way," Rusted Root http://www.youtube.com/watch?v=IGMabBGydC0
How can you not be happy listening to this song?

2. "Sail," AWOLNATION http://www.youtube.com/watch?v=oUxN3rT-3VI
Not the official video, but the guy in this video is my favorite yogi of all time. 

3. "Learning to Fly," Tom Petty http://www.youtube.com/watch?v=s5BJXwNeKsQ
A curve ball, yet totally appropriate. Perfect for balance poses, too!

4. "My Body is a Cage," Peter Gabriel http://www.youtube.com/watch?v=dTZQ2IB_x7c
A cover of the original Arcade Fire song. The lyrics are pure yoga: "My body is a cage/that keeps me form dancing with the one I love/but my mind holds the key."

5. "Bolo ram," Wah! http://www.youtube.com/watch?v=H_BE6ILStnM

My one nod to "traditional" yoga music. Cooling things down and a beautiful song.

If you are interested in following Emma, check out her blog, The Joy Of Yoga

Get Fit For It,

D & K

photos from:

http://tribeccato.wordpress.com/tag/sun-salutation/

Motivational Monday ~ A Tragedy For Our Fitness Community And Beyond!

Today, we wanted to take a moment to recognize the tragic event that occurred last Monday during the Boston Marathon. It came as a shock to us all when the two explosions went off near the finish line just over four hours after the start of the race. Devastation, grief and horror immediately set in amongst the racers, spectators and across America. It was a heartbreaking and grim day that we will never forget. Our hearts go out to all of those and their loved ones that were affected by the attack. The Boston marathon is a significant day for many athletes and runners, but it also has a special place in the hearts of most, if not, all Bostonians. It is referred to as "Marathon Monday" and occurs on Patriot's Day every year. Businesses and schools observe this holiday in remembrance of the first battle of the American Revolution and many have made a tradition to going to watch and cheer on the runners.  This year's race began like every other year but ended quite differently. We have to be grateful more people weren't hurt during this horrific tragedy and come together to support one another more than ever.

We ask everyone to take a few moments this week and send positive thoughts to the families of the victims and dedicate one of their workouts or meditations to them. If you are a runner, dedicate the next 26.2 miles you run whether it be at once or over 10 days. Also, try to think about ways we can keep our community safe and free from these types of violence. We each have a role to play in the world, if we each do our part, we will succeed as one!

Our thoughts are with Boston,

D & K

Photos from:

http://www.ksbw.com/news/Several-hurt-as-blasts-rock-Boston-Marathon/-/1852/19757540/-/x4cwwl/-/index.html

Get Fit For Friday ~ And another race season begins!

Happy Friday Everyone! Are you ready for our challenge of the week? We hope so ;)

Get Fit For Friday's Challenge:

Find a hill and climb it 4 or more times! We want everyone to get some fresh air as they increase their heart rate today. We don't want to limit you and your creativity so we are leaving it up to you to decide whether you walk, hike, run or bike. Whatever you choose, make it challenging for yourself! We know you will feel great afterwards!

#ChallengeAccepted!

This weekend, we hope you get outside and enjoy spring - maybe work in the yard or garden! I will be thinking of everyone as I compete in my first 2 races of the season! On Saturday,there is the Tough Turtle obstacle course in Ithaca NY. It is exciting to experience the first obstacle race in this town!!! Good luck to everyone participating. We hope to see smiles on your faces as you work your way to the finish line. On Sunday, there is a relay race called Seneca 7. I am participating in this as well. I look forward to running my 3 legs of the run as well as another 3 legs with my friend! What a way to start this year's season! Get Fit For Races!

Articles you may find interesting:

Portion Distortion Applies to Children too!
http://www.bdlive.co.za/life/health/2013/04/08/portion-distortion-applies-to-children-too

Obesity is Slowing People Down
http://health.usnews.com/health-news/news/articles/2013/04/05/obesity-does-slow-people-down-study-confirms

Bird Flu Outbreak in China
http://www.usatoday.com/story/news/health/2013/04/05/us-watching-chinese-bird-flu-outbreak/2056577/

Get Fit For The Weekend,
D & K

photos from:
http://baytrail.abag.ca.gov/vtour/map4/access/CyteHils/CyteHils2.htm
http://www.goldsgym.com/healthy/newsletter/2009-03/portion-distortion

Take In Thursday ~ Quinoa cakes

Thursday's Recipe is Quinoa Cakes!

 This recipe was inspired by one of my teaching assistants in a culinary class I teach. She told me she had made them recently and I thought, that is a great idea. I played around with them last weekend to figure out the best way to make them. What is great about this recipe is that it is easy, simple and is the perfect way to use left over quinoa! You can add whatever you want to the quinoa to include into the cakes. We hope you are as excited as we are about this recipe. Be creative and have fun with different combinations.

Quinoa Cakes

makes about 4 cakes

Ingredients:
2 cups quinoa, cooked
1 clove garlic, minced
1/2 cup mixed sauteed veggies, finely chopped
1/2 cup black beans, rinsed and drained (or any other bean)
1 tsp dried parsley
1 tsp dried Italian seasoning
1 tsp black pepper
1 tsp hot sauce
1 egg
1 Tbs olive oil

Directions:
1. Stir all the ingredients in a large mixing bowl until everything is evenly incorporated.
2. Form mixture into 4 circular patties
3. Heat skillet over medium high heat. Add olive oil.
4.Once olive oil is hot, add patties to the pan. Let cook until golden brown.
5. Flip patties and cook until other side is golden brown.
6. Remove from heat and serve.

We hope you enjoy making these cakes!

Get Fit For It,
D & K

photos from:

http://simplyalbany.blogspot.com/2012/03/quinoa-patties-with-shrimp-kale-and.html

Workout Wednesday ~ Get Moving

Happy Hump Day! What better way to celebrate than with a workout :)

 

Today's Workout:

Warm up: 5 minutes of Jump rope or jogging with 10 squats every minute

Set # 1: Deconstruction of the burpee!

                3 Rounds x 30s

   Squats

   Thrusters

   Push ups

   Squat jump

Set # 2: 45s Holds

             Boat Pose

             Superman

             Plank 

             Bridge

Set #3: Alternating sets Tabatas (8 rounds of 20s on/10s off)

                 Left leg squat (hops)

                 Mountain climbers

**Burpees - Do Burpees for 30 seconds

   Right leg squat (hops)

   Plank Hold (shoulder taps)

**Burpees - Do burpees for 30 seconds

Set # 4: 3 Rounds x 30s

Pike w/ gliders

Leg lifts

Plank-knee ins w/ gliders Left and right

Reverse crunch (knee out, in, up, down)

            3 Rounds x 30s

            Heel Taps

            Flutterkick

            Bicycle

            Shins Parallel crunch

Push ups: Judo (yoga), Shoulder, Wide

Remember to cool down and stretch!!!!!!

We hope you have fun while working hard! Sweat it out :)

Get Fit For Wednesday Workouts!
D & K

photos:

http://looklikeanathlete.com/burpees-exercise/

http://www.yogajournal.com/poses/489

Tunes Tuesday ~ Kacie's Picks

Today is Tunes Tuesday!!! I hope you all enjoy my 5 picks of the week :-)

Kacie's Picks of the Week:
1. NERVO - You're gonna love again
http://www.youtube.com/watch?v=DKdeBpn6PRw

2. Zedd- Clarity
http://www.youtube.com/watch?v=IxxstCcJlsc
3. Yellowcad - Here I am alive
http://www.youtube.com/watch?v=8jkVphnx2cE

4. Hedley - Kiss you inside out
http://www.youtube.com/watch?v=ksrFRkA8J4w

5. One Republic - If I lose myself
http://www.youtube.com/watch?v=TGx0rApSk6w

Get Fit For Tuesday,
D & K
photos from:
http://hopelessrecords.com/yellowcard-release-new-song-here-i-am-alive-announce-us-headlining-fall-tour/

http://popcrush.com/hedley-artwork-kiss-you-inside-out/

http://soundcloud.com/hedley/kiss-you-inside-out

Motivation Monday - Get up and Go

How you ever had such an inspirational moment occur that you felt obligated to share it with everyone? Something so moving, it redefined your idea of dedication, drive and ability?

Last week, I was lucky enough to witness one of these moments and I couldn't help but smile all day long. I now want to share it with all of you. I had started my day as I always do, meeting two friends for a 6:30am run before I taught a spin class. We were running one of our regular routes that passes by one of our friend's house who also runs with us. About 5 minutes before we reached her house, we decided to text her that we were running by and to join us. We did this jokingly thinking she would read it when she woke up and laugh about it. Instead, 30 seconds later, she texted back saying - give me 3 minutes and I will join you. We thought she was messing with us but as we arrived at her house she responded again saying she needed 30 seconds more and she would be out. We stopped for a second wondering if she was actually serious and sure enough, we see her fly out her front door carrying she shoes and screaming "woo-hoo" She put her shoes on as she ran down her driveway with her backpack full of her work stuff. She laughed as she told us how she was still in bed when she got our text but couldn't pass up this opportunity to run with us so she jumped out of bed,  threw her work clothes and tooth brush in her bag and came out to join us. I was absolutely amazed and shocked! What a champ -waking up to a text, getting up and out the door to run in less than 5 minutes! She is an inspiration to all! I know many people who would never be able to hop out of bed to run especially without any notice. Her spirit was even more impressive. Not only was she willing to run, but she was cheery, smiling and ready for any challenge we were going to throw at her :) We finished our run up a giant hill with everyone cheering each other on. I couldn't have asked for a better start to my day!

We share this story with you in hopes that it motivates you to get up and go. Often we make things more complicated and stressful than they need to be and get caught up with in schedules and routines. Change and transitions are hard for us if we are used to our daily/weekly regiments. Being spontaneous seems impossible and crazy but it may be just the thing we need. Our minds can come up with a million excuses for why we can't do something but if we step back and actually take a moment to think about it, we probably can. Why do we create barriers for the things we know we need to do. Instead of thinking about why you can't or shouldn't or stressing about your schedule being altered, we challenge you to get up and go. As Nike puts it, "Just Do It!" Sometime this week, do something spontaneous and get your friends to join in the fun too!

Get Fit For Anything,
D & K

Get Fit For Friday ~ Challenge Accepted!

Get Fit For Friday!

This week's challenge: Sumo Squats! 

During the day, make a point to do 10 sets of 1-minute intervals of sumo squats. Try to do as many as you can in the minute maintaining control. If you need to add weight to make it more challenging, go for it! We want you to keep proper form a priority and slow down to make sure you don't sacrifice it at any time.

#TrainingOpportunity

Some articles you may enjoy reading:

Eating better in just 24 hours.

http://www.nydailynews.com/life-style/health/one-day-diet-article-1.1300337?pgno=1

Should you change your form?

http://www.active.com/running/Articles/Should-You-Change-Your-Running-Form.htm?cmp=291&memberid=114071127&lyrisid=39631625

Be inspired, let fitness help you get past your rut.

http://www.active.com/running/Articles/The-Summit-Seeker-How-Running-Changed-My-Life.htm?cmp=291&memberid=114071127&lyrisid=39631625

Miles versus minutes? How should you be training?

http://www.active.com/running/Articles/Training-by-Time-or-by-Distance.htm?cmp=282&memberid=104367136&lyrisid=39337829

Get Fit For The Weekend,

D & K

photos from:

http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=iqBd8X1UNSueLM&tbnid=byn1XyDkQs_5XM:&ved=0CAUQjRw&url=http%3A%2F%2Fwww.dnltransportinc.com%2Frunning-and-living%2F&ei=HMxYUcbMOcXu0gHs7oAw&bvm=bv.44442042,d.dmQ&psig=AFQjCNHnCy_bYPC8y3_KKRzaP189sds5Wg&ust=1364860301739876

http://www.google.com/imgres?hl=en&biw=1619&bih=798&tbm=isch&tbnid=TV4TeH2jjq6sKM:&imgrefurl=http://www.jillybeantv.com/%3Fattachment_id%3D286&docid=W3eeuHcjcUTCqM&imgurl=http://www.jillybeantv.com/wp-content/uploads/2010/07/sumo-squat.jpg&w=640&h=480&ei=b8tYUdqzBO_K4AO7_4HwCQ&zoom=1&ved=1t:3588,r:10,s:0,i:112&iact=rc&dur=542&page=1&tbnh=178&tbnw=244&start=0&ndsp=33&tx=198&ty=64

Take-In Thursday ~ Almond butter with a kick!

Take-In Thursday ~ Homemade Almond Butter! This week we encourage you to make your own nut butter. Not only can you make your own peanut butter or almond butter but you can make different varieties. Instead of buying nutella, try this chocolate almond butter recipe. If you like spice like we do, you will like the nice kick it has! If you don't want spicy, leave out the cayenne pepper and substitute vegetable oil for the chili oil. 

We hope you enjoy!

 Spicy Chocolate Almond Butter

Adapted from www.almondboard.com

Ingredients:1 Cup dry-roasted, natural almonds
1 Tbsp vegetable oil
1 Tbsp chili oil
2 Tbsp unsweetened cocoa powder
½ tsp cayenne pepper
  Directions:
1. In a small food processor, combine almonds, oils, and cocoa powder. Blend
until smooth.
2. Add cayenne pepper and blend to combine.

Get Fit For It,
D & K

photos from:
http://krissyhunter.com/2009/08/12/chocolate-almond-spread/

Workout Wednesday ~ Intervals!

Workout Wednesday is finally here!  

Who is ready for a great workout???

Today's workout:
Warm up: 5 minutes of fast walking or jogging

Main Set:
             1 minute - 10 squats & 10 push ups (repeat as many times as possible)
             2 minute - jog/run at a moderate pace (70%)
             5 minute - Run (80% max Heart rate)
             1 minute - 10 squats & 10 push ups (repeat as many times as possible)
             1 minute - jog/run at a moderate pace (70%)
             4 minute - Run (80-85% max Heart rate)
             2 minute - 10 burpees & 10 walking lunges (repeat until time runs out)
             1 minute - jog/run at a moderate pace (70%)
             3 minute - Run (80% max Heart rate)
             2 minute - 10 burpees & 10 walking lunges (repeat until time runs out)
             1 minute - jog/run at a moderate pace (70%)
             2 minute - Run (80-85% max Heart rate)
             1 minute - 10 squats & 10 push ups (repeat as many times as possible)
             1 minute - jog/run at a moderate pace (70%)
             1 minute - Run (80-85% max Heart rate)
             2 minute - 10 burpees & 10 walking lunges (repeat until time runs out)

Cool Down and Stretch for at least 10 minutes
*Modify where needed and take a break where you need it. Make sure to stay hydrated and have water during your workout. If running is not something you do, you can challenge yourself with intense walking at an incline or do any other cardio machine. Bikes are a great cardio workout. Do what you need to do to get in the workout you need.

Get Fit For Wednesdays,
D & K

Photos from:

http://www.cnn.com/2010/HEALTH/02/12/barefoot.running/index.html

Tunes Tuesday ~ Drew's Picks

Hi everyone! I went to an amazing Macklemore concert this weekend and I thought everyone should know their songs that are even better than Thrift Shop!

1. Gold
http://www.youtube.com/watch?v=FlaEiiGWgUc

2. Same Love

http://www.youtube.com/watch?v=hlVBg7_08n0

3. Irish Celebration 

http://www.youtube.com/watch?v=29UMACdfyZw

4. Castle

http://www.youtube.com/watch?v=5uQUXrWIk_Y

5. And We Danced

http://www.youtube.com/watch?v=Vhf5cuXiLTA (watch this music video)

Photos from:

www.dailybruin.com

www.macklemore-mania.tumblr.com

Motivational Monday ~ Living for yourself

So many times, we find ourselves worrying about others and making sure that everyone else's needs are met. Before we know it, we have rearranged our wholes lives, schedules and goals to meet the demands of others and accomplish their goals. It can take days, weeks, months or even years before we realize how far we are from our own personal dreams and well being. I have been guilty of this many times in my life. When I find myself falling into this pattern, I remember an analogy my mom told me once. She told me to think of myself as a warehouse that provides for numerous retail stores and asked me what would happen to the retail stores if the warehouse was out of service. She brings up a great point - the retail stores can only function if the warehouse is functioning. Similarly, we can only be of use to everyone around us if we are a healthy, well-oiled machine. We have to take the time for ourselves and focus on our needs and goals. Once we have our ducks in a row we can assist others. Sometimes it feels like you are trapped and cannot get out now that you have been giving and giving for so long. You fear that everyone you have been helping will resent you, think you are selfish and disown you. True friends and family will understand. You may need to explain where this is coming from - the need to take care of yourself. Taking some time for yourself is not a selfish act but a necessary one. Doesn't everyone else around take time for themselves? Why shouldn't you?? This week, we hope you take some time to live for yourself and do what you need, mentally, spiritually and physically. There is no crime in saying no. We cannot do everything for everyone all the time. Book time on your calendar for a meeting with yourself. Work on something that means something to you and check off something on your bucket list! Value yourself as you would those you care about in life.

We know some of our Motivational Monday posts challenge you in many ways, but we only want the best for everyone!

Respect yourself and do something you need!

Get Fit For It,

D & K

Get Fit For Friday And The First Weekend Of April

Get Fit For Friday ~ #Challenge Accepted!

This Week's Challenge: 10 Bridge Holds
Today, we challenge you to try and hold bridge pose for as long as you can without sacrificing form. We have suggested 10 sets but you may need more or less depending on your fitness level and how strong your lower back is currently. Often we focus too much on our abs and forget about the other side. Today, we are making sure you remember to strengthen your lower back!

Have fun with it and see if you can get your co-workers or friends to join you for your sets!! Pass good habits to those you love!

#TrainingOpportunity

This weekend, Drew has another road trip on his calendar. He is headed to DC to check out his graduate program. I have some running to do in addition to hanging out with friends. We are hoping for some nice spring weather we can enjoy! We encourage everyone to take some time this weekend and go outside whether it is to work on the garden, play with your kids or challenge yourself to a bike ride, walk or run. Get some fresh air and enjoy the warmer weather!

Articles you might be interested in Reading:
Vitamin D linked to Lung Healthhttp://www.medpagetoday.com/InfectiousDisease/Tuberculosis/38158

Trader Joe's Trying to Conceal Sugar in Productshttp://www.foodnavigator-usa.com/Regulation/Trader-Joe-s-seeks-to-conceal-added-sugars-with-term-evaporated-cane-juice-says-lawsuit

Dieting is About Changing Your Lifestylehttp://www.gctelegram.com/news/SW-Life-Dietitian-advice-3-30-13


Get Fit For It,
D & K
Photos from: 

http://www.revefit.com/exercise-library/bridge-hold/

Take-In Thursday ~ Pesto-Hummus Sandwich

Happy Thursday!

We are excited spring has arrived! With fresh produce coming into season, we thought we would provide you with an idea for a healthy lunch to bring to work. Today's recipe combines fresh vegetables, hummus and pesto for a delicious sandwich.

Pesto-Hummus Sandwich

Ingredients:
6 slices of cucumber
1/4 cup sprouts
2 slices tomatoes
3 slices avocado
1/3 cup plain hummus
2 Tbs basil pesto
 2 slices multi grain bread

Directions:
1. Spread pesto on one side of the bread and hummus on the other slice.
2. Assemble the sandwich by layering vegetables on top of the hummus and place the pesto bread slice on top.
3. Cut the sandwich and wrap or serve immediately.

Enjoy :)

Get Fit For It,
D & K

photos from:
https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRiHArEtKtc1jMMFWeUrfiEZIHIg67Ho4_9nzZwGaI2uVGBMmOl

Workout Wednesday ~ Ass N Abs!

Workout Wednesday - #TrainingOpportunity

This week is about breaking mental and physical barriers. Today, we challenge you to try our workout that focuses on your lower body and core. We would like to dedicate this workout routine to our friend, Raven, who loved coming to our Ass N Abs class but moved out of town. Raven - we hope you enjoy this one!

Today's Workout

Warm up: 2 rounds of 30 seconds

        Butt Kicks

Side Lunges

Quick Feet

XC Ski

  

Set #1: 2 rounds of 30s per grouping

        1-Squat Jax

1-Inch worm to push up (harder if one leg)

*30s Burpees

2-Mt Climbers

2- Lunge

*30s Burpees

3-Russian Dance Kicks

3- Russian Twists w/ MB

*30 seconds burpees

Tabata set - 8 rounds (20s on/10s off & switch ex)

-Pike w/ Gliders

-100s crunch

Set #2: 2 Rounds x 30s

          Single leg squat (RT)

Single leg squat (LT)

*30 seconds lunge jumps

Tabata set -  (8 rounds of 20s on/10s)

Push ups

Set #3: Abs series (2 rounds of 30s)

        Double leg lift <90- Lying down

Double leg lift 90 degrees

Double leg lift >90 degrees

Double leg lift 180 degrees

Set #4: Table Top Series (30s/ex per side)

-Alt Knee/Arm Knee-in

        -Donkey Kick

-Side - Fire extinguisher

-Swing - side to back (st. leg)

Cool Down & Stretch!

Remember to please listen to your body and never do anything that causes pain or injury. If you can't do an exercise please modify accordingly and substitute when needed.

Get Fit For Wednesday Workouts,

D & K

Photos from:
http://www.google.com/imgres?hl=en&sa=X&biw=1619&bih=798&tbm=isch&tbnid=xhL4C6qdkzMGtM:&imgrefurl=http://healthyliving.azcentral.com/side-twist-abdominal-crunches-12976.html&docid=X_GJSiCHejONDM&imgurl=http://healthyliving.azcentral.com/DM-Resize/photos.demandstudios.com/getty/article/52/133/dv154054.jpg%253Fw%253D600%2526h%253D600%2526keep_ratio%253D1&w=600&h=419&ei=zLpYUemFEqXZ0QGDj4CgAw&zoom=1&ved=1t:3588,r:47,s:0,i:298&iact=rc&dur=503&page=3&tbnh=188&tbnw=253&start=42&ndsp=32&tx=82&ty=136
http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=9Qhst2YvhzV5pM&tbnid=8NRvVKF2euVFEM:&ved=0CAUQjRw&url=http%3A%2F%2Fwww.whatrunslori.com%2F2011%2F07%2Fcompounds-tabatas-one-full-workout%2F&ei=trlYUa7EFsTG0AH234FQ&bvm=bv.44442042,d.dmQ&psig=AFQjCNHVAVxX_ls2eSI2l0Xa9JE-YtUpxQ&ust=1364855595815788
http://www.google.com/imgres?hl=en&biw=1619&bih=798&tbm=isch&tbnid=wEh1DBo3vnAQAM:&imgrefurl=http://www.womenshealthmag.com/fitness/rg-weighted-one-leg-squats%3Fworkout%3D13594&docid=io4YNlUoKS7vvM&imgurl=http://www.womenshealthmag.com/files/images/LowerOneLegSquatsB.jpg&w=200&h=200&ei=HLpYUdW5NOKA0AHj9IDQDg&zoom=1&ved=1t:3588,r:8,s:0,i:106&iact=rc&dur=678&page=1&tbnh=160&tbnw=160&start=0&ndsp=31&tx=91&ty=83