Motivation Monday! Tomorrow is the start of a new month!

Hi Everyone!

I hope you all enjoyed the weekend! As you saw from yesterday's post, we definitely had some fun!

Today is the last day of the month, stay focused and accomplish all the goals and challenges you set for yourself! Start thinking about the upcoming month and the goal(s) you want to set for yourself.

Here are some great quotes to keep your spirits high and motivate you to challenge yourself physically and mentally past your comfort zone so you can see the results you hope to achieve.

As we are gearing up for Tough Mudder this weekend, we thought we would follow the theme of obstacles, whether mental or physical, and encourage everyone to get past each one.

“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” - Michael Jordan

“Go confidently in the direction of your dreams. Live the life you have imagined.” – Henry David Thoreau

“Obstacles cannot crush me. Every obstacle yields to stern resolve. He who is fixed to a star does not change his mind.” - Leonardo da Vinci

“Obstacles are those frightful things you see when you take your eyes off your goal.” - Henry Ford

Stay motivated. Never give up. Small steps forward every day.

Get Fit For It,

D & K

Sunday Funday!

Hi Everyone!

It is beautiful here in Ithaca so we are enjoying the outdoors today! If it is nice outside, get outdoors and have some fun! If it isn't that great, make an indoor chore fun and play some great tunes while doing a household chore you need to do like cleaning the house or doing laundry. Make it fun :)

As promised, here is our report on our Sprin Triathlon race today:

We were up before the sun and it was 27 degrees when we set up our stuff at the transition station....by the time our heats went off it warmed up to low 40's - not too bad considering what we woke up to ;)

Our Bikes stacked in the car :)

We finished the swim with no problems and the bike ride went as well as it could considering Drew's bike couldn't change gears. He did amazing regardless (what a champ) ! Transitioning from the bike to the run was a bit tough because our feet were numb yet we didn't notice until we started running on them of course hahaha. We warmed up within the first half mile or so and everything went well from there.



 Challenge Accomplished,
 D & K

Weekend Warrior Wonders

Hi Everyone!

I hope you are enjoying the weekend! We don't want to take away from your free time but we wanted to share with you some articles we have come across recently that we think you might enjoy.

Some Articles to read:

Portion size reminder-

http://www.desmoinesregister.com/article/20120411/LIFE/304110010/-1/BUSINESS04/Get-healthy-Keep-portions-check

Insufficient sleep could lead to diabetes??

http://www.latimes.com/health/boostershots/la-heb-diabetes-sleep-link-20120411,0,2268571.story

Also we wanted to update you on our own weekend challenge - Sunday morning, we are doing a local sprint triathlon! Keep us in mind while you are out and about having some fun in the sun (hopefully)! We are both very excited and we will definitely report to you all on how we did Monday!

Even if you don't have a race or event this weekend, create your own. Make your own triathlon of three different activities. Have fun with your free time :)

Get Fit For It,

D & K

Challenge Accepted Friday!

Hi Everyone!

Today is Friday !!!!!! That means the weekend is approaching! It also means it is time to challenge yourself with our weekly challenge.

Today's Challenge:

Incorporate some core and leg exercises into your day, whether it be 2 -3 minute breaks during the work day or if it is during the commercial breaks while you are watching TV. Be creative -You can focus on one exercise for the whole break or do a number of repetitions of many exercises and repeat for each break. Try to get in at least 5 two-minute sets in and if you want to do more - go for it!!!! If you want more of a challenge - increase the work time intervals :)

Here are some examples of what to you could do: 

-Wall sits
-Squats
-Lunges
-Bicycle crunches
-Plank
-Windmill

-Reverse crunches

-Side crunch with leg raise

We hope you all have a great day and get ready for a wonderful weekend! Although Earth day was last weekend, keep it in mind this weekend, get outdoors and appreciate nature for all its beauty!

Challenge Accepted,
D & K
Are you fit for it?

Take-In Thursday ~ a Recipe for Mini Meatloaf

Hi Everyone!

Can you believe it is already Thursday??? The week has flown by!

Today, we have a recipe from the Hungry Girl Chef, Lisa Lillien, that may help with controlling how much you eat.

Mini Turkey-Veggie Meatloaf ~ makes 9 muffins

Ingredients:

1/2 cup finely chopped onion

7 Tbs ketchup, divided

1 1/4 lb lean ground turkey

3 cups shredded broccoli coleslaw, chopped

1/2 cup fat-free liquid egg substitute

1/2 cup quick cooking oats

2 tsp garlic powder

1 tsp salt

Directions:
1. Preheat oven to 350F. Line muffin tins with baking cups or spray the muffin tins with cooking spray.
2. Combine all ingredients except 3 Tablespoons of ketchup in a mixing bowl. Distribute mixture evenly among 9 muffin cups.
3. Brush 1 tsp of ketchup on top of each mini meatloaf.
4. Bake until firm with lightly browned edges (about 30-35 minutes).

*Each one has about 142 calories

Remember, you can make a double or triple batch and individually freeze each meatloaf. not only are they a great dinner option but also they are perfect to put in your child's lunch box or to take for lunch yourself.

We are hoping to make a batch this weekend to have for next week's lunch!

We hope that you will find these a quick and easy meal option for you and your families!

Enjoy :)
D & K

Workout Wednesday - Challenge Accepted !

Hi Everyone!

We hope you enjoyed the tunes that were selected yesterday!

Today, we are thinking everyone should take this opportunity to do something different that they may not want to do because it is challenging even though it is completely possible to do! We are sure that the feeling of accomplishment and success will bring much more joy than the discomfort  (we don't mean pain here) you may feel during the workout. This positive feeling we hope will get you through the rest of the work week!

Here is a workout that was tested out yesterday. Make adjustments where you need to - it is your workout, make it your own! If you are sad there isn't a specific exercise, for example, squat jumps, add them in or swap them for something else. But we ask you to think about doing something you may not like to do as much because it is harder for you than other exercises to really push yourself through and find the motivation deep within you that will get you through the work!

Try it out and let us know how you enjoyed it! Remember change the number or rounds or time intervals to fit your fitness level and match how your body is feeling today. We need to remind ourselves to listen to our bodies. Have fun with it and see yourself succeed!

4 Rounds (20 sec on/ 10 sec rest)
Pull ups (assisted  if needed)
Dips (assisted if needed)
Push ups
Sit ups

4 Rounds ( 20s on/10s rest)
Lumberjack squat with medicine ball or dumbbell
Plank - toe taps
Lunge front kick (alternate legs)
Russian twists with medicine ball

4 Rounds ( 20s on/10s rest)
Sumo squat
Left-leg hops
Reverse crunch
Right-leg hops

*To make it more challenging, add 30 seconds of burpees after completing the exercise sets.

Get Fit For It,

D & K





Tunes Tuesday - Drew's Picks!

Hi Everyone,

Today Drew has picked some fun songs for everyone :) We hope you enjoy them.

1. Here In Your Arms - hellogoodbye
http://www.youtube.com/watch?v=6-KQ1tp_qOQ

2. Here Comes Trouble - Honor Society
http://www.youtube.com/watch?v=5W3yzgVe9Qw

3. Here's To You - Rascal Flatts
http://www.youtube.com/watch?v=Y_1z2cJ8LXw

4. Anywhere But Here - Hilary Duff
http://www.youtube.com/watch?v=PpAORWhRov0

5. Outta Here - Esmee Denters
http://www.youtube.com/watch?v=R6A1HpWgXdw&ob=av2e

Have a great day and stay focused!

Get Fit For It
D & K

Motivational Mondays !

Mondays come around so quickly!!!!

Let's start the week with some motivation we can hold with us throughout the week through all our toughest moments.

Here is an article to help focus the mind:
http://www.stumbleupon.com/su/9jtP3Z/www.globalone.tv/profiles/blogs/7-lessons-from-7-great-minds?xg_source=facebook/

And of course a couple of quotes to keep you thinking ...

Reach high, for stars lie hidden in your soul. Dream deep, for every dream precedes the goal.
Pamela Vaull Starr

You cannot dream yourself into a character: you must hammer and forge yourself into one.
Henry D. Thoreau

The question for each man to settle is not what he would do if he had means, time, influence and educational advantages; the question is what he will do with the things he has. The moment a young man ceases to dream or to bemoan his lack of opportunities and resolutely looks his conditions in the face, and resolves to change them, he lays the corner-stone of a solid and honorable success.
Hamilton Wright Mabie


Stay Strong and Keep pushing forward!

Challenge Accepted,
D & K

Weekend Recap

Hi Everyone!

We hope you had a great weekend! Sorry we did not blog this weekend, we were in New Jersey and we couldn't get the blog to open on our phone.

We did the Ultimate Mudder Night Mud Run and we were fairly disappointed in the race as a whole. The event was poorly organized and we had to wait in line to register for over an hour! The course itself didn't have too many unique or challenging obstacles or mud! we found it to be more of a trail run in the dark. we did luck out with some fun weather - thunderstorms and a downpour for the second half of the race! This made it much more interesting :)

Here we are after finishing the race:

We hope you had some fun in the mud this weekend and are ready for another great week!

Get Fit For It
D & K

Get Fit For It ~ Friday's Challenge

Hi Everyone!

We made it through another work week !!! Congrats to everyone and all the hard work that has been done so far this week. I hope you all have nice weather like we do! It is the perfect day to get outside and have some fun!

Today, we have a challenge for you that you can do anywhere, whether it is in your office or outside the building or at home. Try doing this challenge in addition to your normal routine for the day.

Are you fit for it?

The Challenge: 3 minutes of plank. Plank can be done on your forearms or hands making sure that your shoulders are directly over your elbows or hands respectively. Make this your own challenge. We are all at different levels - break up the time and adjust accordingly keeping it a challenge for yourself without overdoing it. If you can only hold for 30 seconds at a time - try to get 6 sets of 30 seconds throughout the day.

Reminder: Plank can be performed on your knees rather than your toes. (Look at the photo to see the variations) Also, pay close attention to your form and make sure your body remains in a straight line from your feet or knees to your hips to your head.

Good luck and I hope this helps start your weekend off well!

The two of us are heading to NJ this weekend for the Ultimate Mud Run. We are excited to do our first night mud obstacle race. When we get back, we will give you all our report on how it went!

Stay Strong, Be Tough and Have Fun!

Challenge Accepted,

D & K

Picture of the Edamame Soup ~ Yummy !

Take-In Thursday -A new recipe to try!

Hi everyone!

I received this recipe yesterday and I thought it looked interesting :)

Give it a try and let me know what you think! It is a different way to use edamame! It could be a new favorite dinner item :)

Edamame Soup with Smoky Mushrooms Recipe from the Tasting Table Test Kitchen

Yield: Serves 4 INGREDIENTS 4 cups water One 3-inch piece kombu(Japanese kelp) One 2-inch piece fresh ginger, scraped and sliced into ½-inch-thick coins 2 garlic cloves, smashed 1 pound frozen edamame (shelled green soybeans) 2 teaspoons kosher salt 2 teaspoons grapeseed oil 8 ounces oyster mushrooms (or cremini mushrooms), ends trimmed Smoked salt 2 lemon wedges DIRECTIONS 1. Bring the water, kombu, ginger and garlic to a gentle simmer in a medium saucepan over medium heat. Simmer for 30 minutes, then use a slotted spoon to remove the kombu, ginger and garlic. 2. Add the frozen edamame to the broth and gently simmer over medium heat for 30 minutes. Cool for 10 minutes, then transfer to a blender and purée until smooth (purée in batches if necessary). Return the puréed soup to the saucepan and season with the kosher salt. 3. Heat a medium skillet over high heat for 1½ minutes. Add the grapeseed oil and mushrooms. Quickly shake the skillet to coat the mushrooms with oil, then let the mushrooms brown, without moving them, for about 2 minutes. Shake the pan and cook until the mushrooms are tender, about 1 minute longer. 4. Turn the mushrooms out onto a plate and season with the smoked salt. Warm the soup over medium heat, stirring often, then divide among bowls. Squeeze a few drops of lemon juice over each serving, top with smoky mushrooms and serve. I hope you all enjoy it! Have a great day, D & K

Workout Wednesday!!!!

Hi Everyone!

Here is a fun workout to try! Modify in any way that you need to- take some out, add some in! Make this your own workout and most importantly, enjoy it!

Try for 3 rounds of these exercises - 1st round do 30 reps of each exercise, 2nd round do 20 reps and for the 3rd round do 10 reps. Depending on your level, one round of 10 reps may be enough or three rounds of 10 reps. Play around with the numbers, but remember it should be challenging for you physically and mentally.

3 Rounds : 30 reps/ 20 reps/ 10 reps
push ups
crunches
squats
lunges
Dips
plank with alternating toe lifts
flutter kicks

10...9...8...to..1 rep of each of the following
Burpees
squats
Rotation box jumps (land softly)
Lunge jumps
***For many of us, we may have to modify this, whether it is starting at 10 reps and going down to 5 reps or starting at 5 reps and working down to one rep for each exercise. Another way to modify the workout is to just do odds or evens, for example, 10,8,6,4,2.

Again, Have fun with it and remember to smile :)

Good luck! Let us know how you liked the workout.

Challenge Accepted
D & K

Tuesday Tunes :)

Hi Everyone  !

We hope you are all feeling motivated and ready to train hard this week! If you need something else to motivate you, maybe these 5 songs will get you in the mood!

Kacie's picks of the week:
1. Call Me Maybe - Carly Rae Jepsen (admit it - you think it's catchy ;) )
http://www.youtube.com/watch?v=fWNaR-rxAic&ob=av2e

2. Bulletproof - La Roux
http://www.youtube.com/watch?v=Kk8eJh4i8Lo&ob=av2e

3. Marry the Night - Lady Gaga
http://www.youtube.com/watch?v=kGnB8Q6wE_s

4. Glad you came - The Wanted
http://www.youtube.com/watch?v=2ggzxInyzVE&ob=av3n

5. Only the good die young - Billy Joel
http://www.youtube.com/watch?v=ZgmWwMheXkk

They may not be new to you, but maybe you never have thought to add them to your workout list :)

Enjoy !
D & K

Motivational Monday - Find inspiration to get you through the week!

It is gorgeous here in Ithaca - the sun is shining and the air is warm! It is beginning to look and feel like summer !!!!

Even if it is not the nicest in your area, take a deep breath in and think about all the great things going on in your life. Be inspired by the small things. Today, as I was walking to work, I looked over at the stadium and thought to myself, it is wonderful out, I am going to do a set of stadiums before I go into work and I did. I an not saying that doing a set of stadium stairs will motivate you but doing something you consider a challenge or something you have wanted to try might be just the thing you need :)

We also have a poem and a quote for you to think about throughout the week. We hope you enjoy them.

To Be of Use by Marge Piercy

The people I love the best
jump into work head first
without dallying in the shallows
and swim off with sure strokes almost out of sight.
They seem to become natives of that element,
the black sleek heads of seals
bouncing like half-submerged balls.

I love people who harness themselves, an ox to a heavy cart,
who pull like water buffalo, with massive patience,
who strain in the mud and the muck to move things forward,
who do what has to be done, again and again.

I want to be with people who submerge
in the task, who go into the fields to harvest
and work in a row and pass the bags along,
who are not parlor generals and field deserters
but move in a common rhythm
when the food must come in or the fire be put out.

The work of the world is common as mud.
Botched, it smears the hands, crumbles to dust.
But the thing worth doing well done
has a shape that satisfies, clean and evident.
Greek amphoras for wine or oil, 
Hopi vases that held corn, are put in museums
but you know they were made to be used. 
The pitcher cries for water to carry
and a person for work that is real. 

And now the quote...
"Don't be distracted by criticism. Remember-the only taste of success some people have is when they take a bite out of you."
~Zig Ziglar~

Have a fabulous day, smile and think of all the amazing things you have done in your life!

Challenge Accepted,
D & K

Sunday Funday!!!!

I hope everyone is having a great weekend!

This evening, take some time to enjoy yourself. If it is nice out, toss a ball or Frisbee around with a friend or family member or swing in a hammock with a great book. Or stay in and find a nice spot to read or watch your favorite show without trying to multitask ten other things. Our bodies and minds both need time to rest and recover. We need to allow ourselves to clear out all the chaos that is going on in our lives and take a breather. Enjoy your evening and re-energize yourself for the week! We all need to relax sometimes :)

Sunday Funday :)
D & K

Science'd Saturday - keep up with current research

Hi Everyone! I hope you are all having a great weekend! How is the challenge of the week going?

We completed the challenge and are feeling it now :) Yoga doesn't have to be an easy workout, that is for sure! If you are finding it too boring or easy, try a different style yoga practice.

Today, we want to share an article to help keep everyone "in the know".

Here is an article discussing an enzyme's influence on blood glucose regulation-- take a look and see how enzymes in your own saliva may be helping you regulate your blood sugar levels
http://www.sciencedaily.com/releases/2012/04/120404144115.htm

Also if you are looking for something else to read and you have or know someone who has experienced hip pain, check this article out! It might help you determine what to avoid and what to do for it ....
http://www.ideafit.com/fitness-library/hip-pain-what-helps-what-hurts?utm_source=Fit+Tips+April&utm_medium=email&utm_campaign=April+2012+Member+Version+Drop+1+%281%29&spMailingID=39066941&spUserID=MTMzNzcyNTQ3NDMS1&spJobID=139384988&spReportId=MTM5Mzg0OTg4S0


 I hope you are enjoying the weekend! Get outdoors and stay active :)

Get Fit For It,
D & K

Friday's Challenge - Get Fit For Yoga

Happy Friday !! TGIF :)
Before the weekend officially starts, set some challenges and goals for yourself! Our challenge to everyone this week is to work on your flexibility, strength and balance. People often skip out on stretching and but stretching and flexibility are needed to have full range of motion and help prevent injury. It is also very important for muscle recovery. Are you fit for it?

Challenge: In one day, try to total 3 hours or more of yoga, foam rolling and stretching!

Some of you may not be ready for 3 hours of yoga in one day especially if you have been neglecting your stretching. If this is the case, try for a gentle yoga class and do your own sretching and some foam rolling for the rest of the 3 hours. If you are used to yoga, why not try 2 or 3 classes for a day and really see what you can do!


Also, the two of us have set a flexibility challenge for the month challenging ourselves to do at least 3 yoga classes per week. Please feel free to take on this challenge as well and see how better you feel.


Good Luck :)

Challenge Accepted!
K & D

~Made simple, Made tough, Made for you !

Take-In Thursday - Easy whole-grain recipes to make!

Happy Thursday!

We hope you enjoyed the workout we posted yesterday! If you didn't do as well as you wanted, not to worry, every step you take to building your fitness brings you one step closer to your ultimate long-term goal!

Thursdays we provide some recipes we have come across or created that we think are worth knowing about. Today's recipes focus on whole grains. We have found these recipes from Fitness Magazine and thought they were good!

We hope you take the opportunity to try some of them and incorporate more whole grains into your daily meals.

3-Grain Salad with White Beans, Tomatoes, and Parmesan

Makes: 4 servings
Prep time: 15 minutes
Cook time: 55 minutes

Ingredients
1/2 cup hulled barley
3/4 teaspoon salt
1/2 cup farro
1/4 cup bulgur
2 tablespoons red wine vinegar
2 tablespoons minced red onion
1 smashed garlic clove
1 cup drained, rinsed cannellini beans
1 pint grape tomatoes, quartered
1 cup torn fresh basil leaves
3 tablespoons olive oil
Black pepper
1/4 cup shaved Parmesan

Directions
1. Bring a large pot of water to a boil. Add the barley and 1/2 teaspoon of the salt; boil for 30 minutes. Add the farro; boil for an additional 20 to 25 minutes or until both grains are just tender. Drain.
2. Meanwhile, bring 6 tablespoons of water to a boil in a small saucepan; add the bulgur. Bring the liquid back to a boil, then cover the pot, turn off the heat, and let sit for 25 minutes, until the water is absorbed.
3. In a large bowl, toss together the vinegar, onion, garlic, and remaining salt.
4. Add the grains to the vinegar mixture while still warm; toss well. Remove the garlic and stir in the beans, tomatoes, basil, and olive oil; season with black pepper to taste. Fold in the Parmesan and serve.

Chicken Pesto Sandwich with Roasted Red Peppers & Mozzarella

Makes: 4 servings

Ingredients

• 8 cups water
• 2 sprigs fresh thyme
• 2 sprigs fresh rosemary
• Salt and freshly ground black pepper to taste
• 1 pound skinless, boneless chicken breast
• 2 tablespoons extra virgin olive oil
• 4-6 leaves fresh basil
• 8 slices rustic country bread, preferably 100 percent whole grain
• 1/4 cup pesto
• 8 ounces fresh mozzarella or buffalo mozzarella, evenly sliced
• 2 red bell peppers (you can also use 1 jar of store-bought roasted red peppers)
• 1 teaspoon chopped garlic
• 1 teaspoon chopped fresh rosemary
• 2 tablespoons extra virgin olive oil
• Salt and pepper to taste

Directions:

1. Fill a large pot about two-thirds full of water. Bring to a gentle simmer and add thyme, rosemary, salt, and pepper. Place the chicken in the poaching liquid and simmer until cooked through (about 160 degrees F. on a meat thermometer). Let the chicken cool in the liquid, then remove and slice about 1/4 inch thick. Brush chicken slices with olive oil and top with basil leaves.
2. While the chicken is cooling, char the whole red peppers over an open flame on a grill. The skin should be black but not brittle. Place charred peppers in a bowl and cover with plastic wrap. Once they've cooled slightly, remove the skin, seeds, and stem. Slice peppers into strips about 1/4 inch thick and place in a bowl. Mix with the garlic, rosemary, and olive oil and season with salt and pepper. (Or use 1 jar store-bought roasted peppers.)
3. Place 4 slices of bread on a cutting board. Layer the chicken slices evenly over each; spread with 1 tablespoon pesto. On the remaining 4 pieces of bread, place the roasted pepper strips and sliced mozzarella. Toast all 8 slices of bread in a toaster oven until the cheese is melted and starting to bubble. Remove and top chicken and pesto bread slices with the bread holding the pepper strips and mozzarella. Cut each sandwich in half.

Nutrition facts per serving: 609 calories, 44g protein, 36g carbohydrate, 31g fat (13g saturated), 3g fiber

NOTE: For a lower-fat version, use part-skim mozzarella and 1/2 tablespoon pesto per sandwich. You'll save 7g fat and 7g saturated fat.

Whole-Grain Spaghetti with Peppers, Turkey Sausage, and Goat Cheese

Makes: 4 servings
Prep time: 15 minutes
Cook time: 25 minutes

Ingredients
12 ounces whole wheat or dark spelt spaghetti (available at some supermarkets and natural food stores)
1 1/2 tablespoons olive oil
1 sweet Italian turkey sausage, casing removed
1/2 red onion, sliced
4 bell peppers (one each red, green, orange, and yellow), cored and sliced
1/2 jalapeno, seeded and minced
2 teaspoons balsamic vinegar
1/4 cup fresh goat cheese, crumbled
Black pepper

Directions
1. Bring a large pot of salted water to a boil and add the spaghetti. Cook per package instructions until al dente, then drain, reserving 1/2 cup of the cooking water.
2. Meanwhile, heat 1/2 tablespoon of the olive oil in a large skillet over medium-high heat. Add the sausage and saute, crumbling it with a spatula, until browned, about 5 minutes. Transfer to a plate.
3. Pour off any fat, then heat the remaining olive oil in the pan. Add the onion and cook, stirring, for 1 minute, then add the bell peppers and, if desired, the jalapeno. Cook over medium-high heat, stirring occasionally, until the peppers are soft and beginning to brown, 15 minutes. Stir in the vinegar.
4. Add the drained pasta and reserved cooking water to the pan and toss over medium heat for 2 minutes. Take the pan off the heat and toss the pasta with the goat cheese. Season with black pepper and serve.
Nutrition facts per serving: 439 calories, 21g protein, 67g carbohydrate, 11g fat (2.7g saturated), 16g fiber
http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/6-healthy-whole-grain-dinners/