Fit For It Friday

Hi everyone!

Today's challenge is simple, but by no means easy (especially for people who are very good about varying their fitness regime). Since today marks the start of a new month, we want you to do something active that you didn't do in May. That means any workout, activity, walk, or yoga class you did in May doesn't count - try something new (or revisit something you haven't done in a long time)!

Since variety is such an important part of having a healthy, balanced body and mind, it's important to continue to do things that you aren't used to to challenge you mentally and physically. Used to row in high school but haven't done it in years? Hit the erg at the gym. Got really in to going on walks last summer but haven't had time? Step outside. Haven't taken a day off from a workout in a month? Do something mentally active - read a book or magazine.

But most importantly - do something you find (or used to find) fun!

Challenge Accepted,

D&K

Take-In Thursday!

Hey guys!

If you're as big a fan of Noodles & Company as I am, you may have tried their Penne Rosa (if you haven't, you should definitely check it out). Since it's one of my favorite meals, I was inspired to look up a recipe online and try it out myself! I found this super easy recipe from www.familycookbookproject.com (finally, one without alfredo sauce - I'm not a fan). Let us know what you think!

Penne Rosa

1 box (1 lb.) Penne pasta
1 T white wine
2 T olive oil
1/2 tsp. ground or crushed red pepper
1/4 cup heavy cream
1/2 cup marinara sauce
1/4 cup sliced mushrooms (canned, drained or fresh)
1/4 cup fresh spinach, packed
1 (14 oz.) can Italian -style diced tomatoes
Fresh grated Parmesan cheese
Grilled chicken breast, sautéed shrimp or tofu


Directions: Boil pasta according to package directions; set aside. In a large skillet, heat wine, oil, marinara,mushrooms, tomatoes and red pepper over medium heat; stir liberally for 4-5 minutes. Add pasta, mixing well. Add cream and continue stirring. Fold in spinach, stirring until wilted. Stir in cooked chicken, shrimp or tofu. Serve with fresh Parmesan on top.


Happy weekday!
D & K

Workout Wednesday ~ Get Fit For It!

Hi guys!

Time to challenge yourself with another Workout Wednesday! Right when you get home from work and before you have time to think about doing anything else is a great time to squeeze in this 30-minute workout! Finish your day strong!

As always, it’s a good idea to go through the workout first and make sure you know what each exercise is and how to do it with correct form (and if you’re going to need a modification or a replacement because of injury, soreness, etc.)! You can use Google or contact us for tips!

All sets in the circuit are 45 seconds on, 15 seconds rest

Circuit 1: Three rounds totaling 9 minutes

1. Jump rope (with or without rope)

2. Curtsy squat with rear leg lift

3. High knees

45 seconds rest to get water

Circuit 2: Three rounds totaling 9 minutes
1. Push-up to side plank

2. Mountain climbers

3. Donkey kicks

45 seconds rest to get water

Circuit 3: Three rounds totaling 9 minutes

1. Tricep dips (on table, couch etc.)

2. Arm circles

3. Chaturanga pushup, upward dog, plank (3-5 seconds for each part)

15 seconds child’s pose

Circuit 4: Stretching! Hold each stretch for 25-30 seconds. Choose your favorite of each of these muscle stretches:

1. Quad stretch

2. Hamstring stretch

3. Calf stretch

4. Butt stretch

Use online sources or ask us for our favorites if you’re stuck! http://www.bloomsdayrun.org/TrainingStretches.htm

Challenge Accepted!

D & K

Tunes Tuesday! ~ Kacie's picks for the week

Hi Everyone!

We hope you had a great long weekend and were able to relax a bit!

Here are some songs you might enjoy!

1. Franz Ferdinand - Take Me Out

http://www.youtube.com/watch?v=los6obvBbqU

 

2. OK Go - Here It Goes Again

http://www.youtube.com/watch?v=dTAAsCNK7RA&ob=av2n

 

3. A Flock of Seagulls - I Ran (So Far Away)

http://www.youtube.com/watch?v=Y45bv2PJZFg&feature=fvst

 

4.Dropkick Murphys - I'm Shipping Up To Boston

http://www.youtube.com/watch?v=x-64CaD8GXw

 

5.Rage Against The Machine: Sleep Now In The Fire

http://www.youtube.com/watch?v=3ITF4HoRZRY

 

This week's songs are Kacie's picks. We hope you enjoy listening to these classics!!!

 

Stay focused and complete your May goals!!!

 

Get Fit For It,

D & K

Memorial day ~ Motivational Monday

Hi Everyone!

We hope everyone is enjoying the holiday weekend! Have a great time with family and friends! As you celebrate today, keep in mind what Memorial Day is all about.

Stay motivated and don't let yourself slip up from all the hard work you have done. Stay strong and keep striving for your goals !

Some quotes we would like to share with you :)

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

"So often times it happens that we live our lives in chains
And we never even know we have the key."Lyrics from Already Gone, performed by the Eagles for their 1974 On the Border album

"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

Enjoy the wonderful day!!!!!

Get Fit For It,
D & K

Weekend Warrior Wonders ~ Memorial Day Weekend!!!

Hi Everyone!

We hope you all enjoyed the challenge yesterday! Did you push yourself? If you liked the workout, make a note of the routine, the reps, the number of sets and the time it took you to complete it. Then pull out the note in a couple weeks and try to do it in less time or do more sets and/or reps. Have fun with it and keep a track of your PRs :)

This weekend is a long weekend for most of us! YAY!!! Hopefully everyone can make the most of it. If you have a group of friends or family, grab them and get them to play a game or go to the park, take a hike, swim or run, maybe go on a bike ride... the world is yours! Spend some quality time with others but also do something that is good for you that you enjoy.

We are taking advantage of the good weather and the time off of work to enjoy the outdoors, spend time with friends and family and make some delicious fresh food.  

If you are looking for some healthy reading, we have some interesting articles for you to take a look at.

As it gets warmer, it is even more important to stay hydrated. Here are some ideas on how to make your water more appealing:http://www.themorningsun.com/article/20120524/LIFE03/120529815/kati-mora-jazz-up-your-water-and-stay-hydrated

There are some nutritional differences between men and women, if you want to know about some of the differences, here is an article you will enjoy: http://www.montereyherald.com/health/ci_20704650/barbara-quinn-nutritional-differences-between-men-and-women

Memorial Day Picnic?? Here are some ideas for creating the perfect picnic: http://www.ideafit.com/fitness-library/the-perfect-picnic?utm_source=Food+and+Nutrition+Tips+May&utm_medium=email&utm_campaign=IFNT+May+2012+version+DROP+%281%29

Looking for some summer books to read on the porch or at the beach? Here are some suggestions: http://www.ideafit.com/fitness-library/great-summer-food-and-nutrition-books?utm_source=Food+and+Nutrition+Tips+May&utm_medium=email&utm_campaign=IFNT+May+2012+version+DROP+%281%29

Purple isn't just a fun and bright color to wear or paint a house, purple produce is important to incorporate into the diet as well. Here are some ways to get some purple on your plate: http://www.ideafit.com/fitness-library/the-power-of-purple-produce?utm_source=Food+and+Nutrition+Tips+May&utm_medium=email&utm_campaign=IFNT+May+2012+version+DROP+%281%29

Have a great weekend and remember May is almost over, get those monthly goals completed because you can!

Get Fit For It,

D & K

Get Fit For It Fridays! Weekly Challenge....

Hi Everyone,

Yay, it is finally time for the weekend!!!!!!!!!! It is supposed to be nice in Ithaca, we hope it is also nice in your town!

What a better way to sart a long weekend full of holiday eating and drinking than challenging yourself! You will feel great for the rest of the weekend and hopefully be reminded about how well you treated your body today throughout the rest of the weekend as you are making food and activity choices :)

This week's challenge:

10 burpees (with pushups if you want some added fun)

10 squats

10 reverse lunges with a twist

10 leg raises (ab work- if you can, do hanging leg raises)

Depending on how hard you want to work, you can do as many repeats as you wish, you decide whether its is 2, 5 or even 15 sets! Adjust the number of reps per exercise based on your fitness level and intensity. You can do a set here and there throughout the day or crank a few out all at once. Make this your challenge and accomplish it! Keep your mind positive and stay focused on your goal. If you can go as hard and as fast as you can for as many sets as possible. Take water breaks when you need them but try not to rest too much between sets.

 We hope you have some fun with this and get your heart rate up there. Remember to keep in mind what muscles you are working and focus and working those muscles as you perform the exercises.

Good Luck and let us know how you do!


Challenge Accepted,
D & K

Take-In Thursday ~ Memorial Day Party Ideas

Hi Everyone!

We hope that this week has flown by for you all! We can't believe it is almost the weekend already and a long weekend too :)

Looking for a vegetarian alternative to burgers that is simple?

Black Bean Burgers:

Ingredients:

2 (14 oz) cans of black beans, rinsed and drained
1 ½ T tahini
½ cup whole wheat bread crumbs
2 tsp cumin
1 ½ tsp dried oregano
1 tsp cayenne pepper
1 tsp cinnamon
1 tsp ground ginger
1 tsp coriander
1 tsp chili powder
Salt and pepper
¼ cup fresh cilantro, finely chopped
3 T oil
4 whole wheat burger buns, or bread of choice

Directions:Pulse 1 can of black beans in a food processor with tahini, bread crumbs, and spices until a coarse puree forms.
Transfer to a bowl and stir in cilantro and remaining beans.
Form mixture into 4 patties
Heat oil in a 10-in skillet over medium-high heat until it shimmers.
Cook burgers until outsides are crisp and golden brown, turning once, about 5 minutes total. Serve on buns.

Need a dish for a picnic? How about a brown rice and bean salad?

Rice-Bean Salad:

Ingredients:
1 ½ cup brown rice
1 bag frozen corn, roasted

1 tsp cumin
1 tsp pepper
1 red onion, diced
4-5 celery stalks, diced
1 bunch green onions, chopped
1 red pepper, diced (or roasted red pepper)
1 can red beans
1 can black beans
¼ cup cilantro, chopped
1/3 cup red wine vinegar
2 Tbs Dijon
1 Tbs sugar in the raw
¼ tsp thyme

Directions:
1. Cook brown rice according to package directions
2. Roast frozen corn at 400F for 10 minutes with salt and pepper and 2 tsp olive oil
3. Prep all the vegetables, dicing each one
4. rinse and drain beans
5. Once the rice is cooked, add all the ingredients together in a large bowl until fully incorporated.
6. Serve warm immediately or place in the refrigerator and serve cold at a later time.


Hope you have a chance to try these recipes out! Let us know how you like them :)

Get Fit For It,
D & K

Workout Wednesday ~ push yourself

Hi there!

It is time for our weekly workout post ~ Are you fit for it???

Find the time to fit in this workout and feel great after :)

Are you ready for it????

...... Here it is! (Remember have fun with it, stay hydrated and adjust accordingly)

Warm up:
1 minute of jumping jacks
1 minute of squats

Interval #1: Three rounds totaling 9 minutes (do each exercise for one minute)
-Squat jacks
-burpees
-lunge jumps

Interval #2:
- 3 minutes of lunges
- 3 minutes crunches
- 3 minutes squats

Interval #3: Planks, planks and more planks ... do each for 1-minute each
-plank
-side plank (one side)
- Reverse plank
-Side plank (other side)
-plank

Interval #4: Three rounds totaling 9 minutes (do each exercise for one minute)
-leg raises (ab exercise)

-box jumps

-one-legged inch worm to push up

Interval #5: Three rounds totaling 12 minutes (do each exercise for one minute)
-one-legged squats (one side)
-burpees
-one-legged squats (other leg)

-push ups

Cool down and stretch :)

Hope you all enjoy this workout. If you have any questions on how to modify, just let us know. Best of luck and remember less than a week until the end of the month! Keep working towards your goal(s).

Challenge Accepted!
D& K

Tuesday Tunes ~ Drew's picks

Happy Tuesday :)

I hope everyone is inspired this week- it is the last week of May so work extra hard to reach your month's goals!!!!

Drew has selected some fun tunes for everyone this week.

Hope you enjoy them!!!!


1. Give Me The Meltdown - Rob Thomas
http://www.youtube.com/watch?v=crKS_fMTRJo&ob=av3n


2. Gives You Hell - The All-American Rejects
http://www.youtube.com/watch?v=uxUATkpMQ8A&ob=av2e


3. Give It Up To Me - Sean Paul
http://www.youtube.com/watch?v=bMoNV9oWs2E&ob=av2e


4. Give Your Heart a Break - Demi Lovato
http://www.youtube.com/watch?v=PlUk1eRVfu8


5. You Give Love a Bad Name - Bon Jovi
http://www.youtube.com/watch?v=KrZHPOeOxQQ&ob=av3n


Have a great day and keep working hard!

Get Fit For It,
D & K

Motivational Mondays ~ Keep Your Spirits Up!

Hi Everyone,

Can you believe it is Monday already? Weekends fly by way! Anyone do an anything adventurous and exciting? We love to learn about different challenges and events, so please keep us informed about events you find and do.

As you know, Mondays are the day we provide you with some inspiration. Here is some motivation we hope will help those who feel down on themselves or the world they are living at times.

Troubled times?

Are you feeling down in the dumps and all alone in the world??? You are not alone.  There are times in everyone's life when they feel they have hit rock bottom and don't have the strength to carry on. Perception is everything in life and sets the stage for how you act. Change your perspective, and everything adjusts too. This is your most powerful and useful tool because once you reset your perspective, you have the ability to change how you feel. When you realize this, you can go on and you can lift yourself out of the dark place.  Don’t fall into the trap of looking for excuses and putting blame on the things around you. This only distracts you from getting back on track. Life isn't always easy - not just for you but for everyone! Those who flourish in the world, take deep calming breaths when the going gets tough and push forward to take every challenge as if they had set it for themselves. You have the strength and the patience to get through anything; direct your energy toward moving through the obstacles that stand between you and your ultimate goals. 

 

  

We hope you regained persepective and feel inspired to work at your personal goals! You can do anything you set your mind to!

Get Fit For It,

D & K

Weekend Warrior Wonders ...

Yay, it is the weekend finally!!!!!

We hope you are all enjoying yourselves taking advantage of the spring weather to go for a hike, play Frisbee, run around in the yard, fly a kite or have a picnic or BBQ with your closest friends and family.

We also have some fun in the sun planned for the weekend! Drew is off exploring the wild on a training trip in the mountains to prepare for the trip he is guiding college freshmen in a couple months. Kacie is biking and running through the surrounding area as well as enjoying some of the beautiful vineyards and wineries on Seneca Lake, taking in the magnificent views.

We know some of you love to keep up with the latest information and articles that are published, so we are providing some interesting reading for you to enjoy when you have a few moments!

Worried about skin damage from the sun? Vitamin B3 might be helpful...
http://health.howstuffworks.com/wellness/food-nutrition/vitamin-supplements/vitamin-repairs-sun-damage1.htm

Interested in reading more about doctors and cooking healthy food?
http://www.nytimes.com/2012/04/11/dining/doctors-learn-to-cook-healthy-crave-able-foods.html?_r=2&pagewanted=1&ref=dining&utm_source=News+In+A+Nutshell%3A+Healthcare+Professional+Edition+May+2012&utm_campaign=May+HP+NIN&utm_medium=email

Pepper may help against fat production ~ Is it really doing anything? What do you believe? Is this something that might work to help prevent obesity? Read the article and do some research to formulate your opinion:
http://www.npr.org/blogs/thesalt/2012/05/12/152513462/black-pepper-may-give-you-a-kick-but-dont-count-it-for-weight-loss


Have a great weekend ~  have fun, smile, laugh, see friends and family, stop to smell the roses, take a deep breath and relax, and of course run around and stay active!

Challenge Accepted
D & K

Get Fit For It Friday ~ Are You Fit For Today's Challenge?

Hi Everyone,

We hope that you enjoyed the recipes we provided yesterday! Maybe you can make one or both of them over the weekend if you have some time.

Today is National Bike To Work Day! Hopefully some of you got out your bikes and took the opportunity to bike to work today! It is the perfect motivation to get yourself into the routine of biking more regularly! We want to congratulate everyone who participated!  Try to make it a weekly (or daily) routine. Anyone have a great story about their bike ride to work? If so, please share it with us - we love to hear about the amazing things that others do. Is there anyone who had over 50 miles to get to work?

Are you amazed at how quickly people performing martial arts can move their feet and bodies? One way to help increase your quickness is to jump rope. We found it easy to jump rope as a kid but have you tried recently? It isn't as easy as we remember it but the only way to make is become easier is to practice.

Today, we challenge you to incorporate jump roping interval(s) into your day. Pick a time interval and a number of sets you would like to try and complete for the day and start jumping! You can do one long set or a few shorter sets or just jump sporadically throughout the day. If you can, try to get outside to enjoy the fresh air!

If you are really new to it, try for 30-60 seconds. Pretend you have a jump rope and follow through with the motions if you don't feel comfortable jumping with a rope yet. If you are more experienced try for at least 3-minute intervals or even work your way up to 5 or 10 minutes at a time. Strive for at least 3-5 sets to really get yourself going. 

As we always remind you, make it a challenge for yourself but don't go so far that you hurt yourself. And have fun with it!!!!!!

Challenge Accepted

D & K

Take In Thursday ~ Drew's Birthday is today!!!!!!!

Hi Everyone!

We hope you had as much fun yesterday with the workout as we did! Send in your thoughts about the workout so we know how people felt about it!

Today we are providing some yummy recipes using Vitamin A rich veggies. The first is a curry butternut  squash soup. If you really enjoy spicy food, add some hot pepper and hot sauce :)

Curried Butternut Squash Soup

Ingredients – 5 servings

• 1  tablespoon  olive oil
• 1  medium  onion, chopped
• 2  cloves  garlic, minced
• 2-1/2  pound  butternut squash, peeled, seeded and cut into 1-inch cubes
• 6  cups  low-sodium chicken or vegetable broth
• 1  tablespoon  plus 2 teaspoons curry powder
• 1/2  teaspoon  salt
• 2  tablespoons  honey
• 3  tablespoons  plain nonfat yogurt

Directions

Heat oil over medium heat in a 6-quart stockpot. Add onions and saute until they begin to soften, about 5 minutes. Add garlic and saute for 2 minutes more. Add squash, broth, curry powder, and salt and bring to a boil. Reduce heat and simmer uncovered until squash is tender, 12 to 15 minutes.

Remove from heat, stir in honey, and puree with a mixer or in batches in a blender until smooth .

For dessert, make a healthier, vitamin-rich cake using this Pumpkin chocolate bundt cake.

Chocolate-Pumpkin Bundt Cake
Ingredients
·         1 cup(s) all-purpose, flour
·         0.75 cup(s) whole-wheat pastry flour
·         1 cup(s) granulated sugar
·         0.75 cup(s) unsweetened cocoa powder

·         1.5 teaspoon(s) baking powder
·         1.5 teaspoon(s) baking soda
·         1 teaspoon(s) pumpkin pie spice
·         0.25 teaspoon(s) salt
·         1 cup(s) nonfat buttermilk
·         1 can(s) (15 ounces) unsweetened pumpkin puree
·         0.75 cup(s) dark brown sugar, packed
·         1  large egg, at room temperature
·         1  large egg white, at room temperature
·         0.25 cup(s) canola oil
·         0.25 cup(s) light corn syrup
·         1 tablespoon(s) vanilla extract
·         0.5 cup(s) packed confectioners' sugar
·         1 tablespoon(s) nonfat buttermilk
·         2 tablespoon(s) mini chocolate chips, or toasted chopped nuts 

 
Directions

1.     To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.

2.     Whisk all-purpose flour, whole-wheat flour, granulated sugar, cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.

3.     Blend 1 cup buttermilk, pumpkin puree and brown sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, corn syrup and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.

4.     Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours.

5.     To glaze and garnish cake: Combine confectioners' sugar and 1 tablespoon buttermilk in a small bowl, stirring until completely smooth. Place the cake on a serving plate and drizzle the glaze over the top; garnish with chocolate chips (or chopped nuts) while the glaze is still moist.

Enjoy the recipes and Get cookin' :)

Now I want to take a moment to wish the best business partner a Happy Birthday!!!!! Drew, I want you to know how I appreciate you and all the your hard work! I hope you have a great day and may this year be full of amazing opportunities and accomplishments!

 HAPPY BIRTHDAY!

Get Fit For It,

K & D

Workout Wednesday ~ Get Fit For It!

Hi Everyone,

We are eager to be writing the Wednesday blog post because it means that we are halfway through the work week!!!!! We wish everyone luck getting all the work done by Friday so everyone can enjoy the weekend!

Today, as you all know, is our workout suggestion of the week. Like we always remind you, work hard, challenge yourself and have fun while you are working out!

Today's Workout consists of the following:

Warm up: Jump rope, jog, row or do stairs for 10 minutes

For Time:
5 Burpees, 50M forward run
5 Burpees, 50M backward run
10 Push Ups, 50M  forward run
10 Push Ups, 50M backward run
15 Sit ups, 50M forward run
15 Sit ups, 50M backward run
20 Squats, 50M forward run
20 Squats, 50M backward run
5 Burpees, 50M forward run
5 Burpees, 50M backward run

3 Rounds of 3 minute As many rounds as possible (AMRAP) of:
15 squats
10 pushups
15 situps

1-2-3-4-5-6-7-8-9-10 reps of:

*increase the number of push ups and squat jacks each set starting at 1 and ending at 10

Push Ups
15M Bear Crawl
15 M Frog jumps
Squat Jacks

3 rounds for time of:
20 man-makers (10 each side)
15 Walking Lunge Steps
9 Burpees

*If you don't have a way to measure the distances, just pick a specific distance to run or crawl to that is somewhat similar to the distance listed.

We cannot stress enough that this workout is meant for many levels of fitness, if you are not capable of doing something or the amount that is listed, please modify to make it your own workout that challenges yourself without compromising form or causing injury. If you have any questions about how to do something or how to modify, please email us and we will help you figure it out.

Challenge Accepted!
D & K