Weekend Wonders ~ Last Weekend in June!

Hi Everyone!

At last the weekend is here! Not only is it time to spend some time outside and playing with friends and family but it is time to get those June goals completed! The daylight is very long at this time of the year, use it to your advantage and do all the activities you have on your list before the sun sets.

Drew and I are planning to get on our bikes and hit the hills one day and get out on the water and windsurf too. We are also treating ourselves as the month is coming to the end and getting massages to rest and rejuvinate our hard-working muscles. We recommendthat everyone treat rest & recovery as equally as important as activity. Try to take a few moments this weekend to assess how your body is feeling and what it is telling you.

Here are our weekly articles to keep you "in the know"...

Integrating fitness into everyone's daily life... what are cities doing to incorporate fitness?
http://www.nlm.nih.gov/medlineplus/news/fullstory_126640.html

Being on empty may cause you to eat more carbs...
http://well.blogs.nytimes.com/2012/06/26/craving-carbs-on-an-empty-stomach/?ref=health

Diets are not optimal, a study shows Atkins may create more risks.
http://consumer.healthday.com/Article.asp?AID=666110

Can you perform well if you are a vegan athlete.... It is possible.
http://well.blogs.nytimes.com/2012/06/20/can-athletes-perform-well-on-a-vegan-diet/?ref=health

New gluten-free pasta option ~ green banana flour... will it catch on?
http://www.foodnavigator.com/Science-Nutrition/Pasta-goes-bananas-Green-banana-flour-offers-gluten-free-pasta-solutions

Have a great weekend!!!!

Get Fit For It,
D & K

Get Fit For It Friday ~ Challenge Accepted!

Hi Everyone!

It is time to challenge yourself! Do you think you have good balance? We often neglect balance exercises even though balance and stability are the foundation to our fitness. Today is the chance to focus on stability and balance and develop the muscles that allow us to do all the great activities we enjoy doing.

This week's Challenge of the Week:
Standing on one leg, reach down and touch the ground 20 times, then switch legs and repeat. Try to do at least 2 rounds. If you have time, try to do more. We suggest doing one leg for a whole commercial break if you are watching tv today and then switch for the next break.

Have fun with it and try to think about stability and balance throughout your whole day!

Challenge Accepted!
D & K

Take-in Thursday ~ Go Vegan for the day!

Hi Everyone!

We hope you had a great time with our workout yesterday! Did you feel better after you completed it? We hope it gave you the strength and energy toget through the rest of your day.

Here are some recipes you might enjoy that focus on a plant-based diet. No one says you need to give up any food groups but it doesn't hurt to eat a vegan diet now and then. Even try for one day a week. Challenge Accepted :)

Asian Kasha Salad ~ Serves 6

Salad:3 Cups cooked kasha
1 Cup shredded Chinese, Nappa or
regular cabbage
1 large carrot, shredded

1 red bell pepper, thinly sliced
¼ cup frozen green peas
1 can (8 oz) water chestnuts, thinly
sliced
½ cup sliced almonds
                                   1 green onion, thinly sliced

Dressing:1/3 cup oil
2 Tbsp sesame oil
1 Tbsp soy sauce

1 Tbsp dry sherry

1 Tbsp rice or white wine vinegar
1 T. grated fresh ginger
1 clove garlic, minced

Directions:1. Combine salad ingredients in a bowl.
2. Combine dressing ingredients and pour over salad.  Toss.
3. Serve this salad chilled or heat the dressing and try in warm.

Brown Rice Stuffing

Serves 8

Adapted from Betty Crocker’s Cookbook

Ingredients:

1 T. olive oil

1 medium stalk celery, chopped (1/2 cup)

1/2 cup finely diced carrots
1 small onion, chopped (1/4 cup)
¼ tsp. salt
1/8 tsp. pepper
2 cups cooked brown rice
½ cup chopped walnuts
1/3 cup craisins

¼ tsp. paprika

Directions:1. Melt butter in 10-inch skillet over medium-high heat.  Cook celery, carrots, onion, salt and
pepper in olive oil, stirring occasionally, until vegetables are tender; remove from
heat.
2. Toss celery mixture with remaining ingredients and serve.

Bean and Tomato Salad

(Adapted from Brown’s Lab Manual for Understanding Food)

Ingredients:
15 oz canned white beans, drained and rinsed
2 Tbsp. olive oil
1/2 tsp. minced garlic
2 tsp. chopped fresh basil
1 large tomato, chopped or 1 15-oz can diced tomatoes
1/4 tsp. kosher salt
1/4 tsp ground black pepper
2 tsp. balsamic vinegar

Directions:1. Heat oil in a heavy 10 inch skillet.
2. Add garlic and cook, stirring constantly, for 30 seconds.
3. Stir in beans, tomatoes, salt, and a dash of pepper.
4. Cover and simmer over low heat for 10 minutes.
5. Stir in vinegar and basil.

 They are great dishes to take to picnics and dinner parties! Let us know how you enjoyed them :)

Get Fit For It,
D & K

Workout Wednesdays

Hi Everyone!

Are you all ready to get your core working and kick it into gear????

Today's workout focuses on tabata sets with some other rounds mixed in. Remember, Tabata sets are 8 rounds of 20 seconds of work and 10 seconds of rest.

 

Tabata Set #1 - Alternate between 2 exercises

-Burpees

-Squats

Tabata #2 - Alternate between 2 exercises

-Mountain climbers

-Lunge jumps

4 Rounds - alternate between the 2 exercises

-1 minute Forearm to hand plank

-1 minute Squats

8 minute interval - repeating these 4 exercises

-5 burpees with 4 mountain climbers

- 25y bear crawl

-20 bicycle crunches

-25y crab walk

Tabata set #3 - one exercise

-Full Sit ups

3 Rounds - 45 second round - 60 second round - 45 second round

-Plank

-Side plank (Right Side)

-Reverse plank

-Side plank (Left Side)

Hope you enjoy the workout! Modify where necessary and repeat the whole circuit if you are looking for more.

Challenge Accepted,

D & K

Tunes Tuesday ~ Going back in time

Hi Everyone!

We hope you are motivated from our post yesterday! Today's tunes are throw backs. They may not be the most recent songs but they are  fun to listen to!!!!! We hope you enjoy them!

Kacie's Oldies Picks:

1. My Girl - The Temptations

http://www.youtube.com/watch?v=bZh7nRw6gl8

2. Sugar pie, honey bunch - The Four Tops

http://www.youtube.com/watch?v=Uwh2QloOnS0&feature=related

3. Don't go Breaking my heart - Elton John

http://www.youtube.com/watch?v=1XcWRl8l9vE&feature=related

4. Buttercup - The Foundations

http://www.youtube.com/watch?v=iol0B-clFFM&feature=related

5. Stand By Me - Ben King
http://www.youtube.com/watch?v=hmGQ5SlazJA&feature=related

If you have any favorites from the past, we would love for you to share them with us!!!!!

Have a great day!
Get Fit For It,
K & D

Motivational Mondays ~ Never Give Up

Hi Everyone,

How was your weekend? We had a great time out in the sun all weekend. We were on the lake all Saturday and yesterday, I was on my bike for a good part of the day exploring the hills of the surrounding area. As I cycled in the fresh air, I had the opportunity to organize all my thoughts and goals and center my mind. Sometimes getting out and doing something is the best thing that we can do for ourselves, physically and mentally, even if we aren't motivated to do it. Stay focused and allow yourself to listen to your body as much as your mind.

Today, we want to help keep you inspired and motivated to stick with your great goals and healthy lifestyle choices. Even if the going gets tough, take a deep breath and stick with it because after it is done, you will feel accomplished and successful.


Here is a motivational movie that gives us a new take on staying with something you set out to do. What seems impossible can be possible if you keep working at it.
http://www.youtube.com/watch?v=qX9FSZJu448

And some quotes for you to enjoy:

“Four short words sum up what has lifted most successful individuals above the crowd: a little bit more. They did all that was expected of them and a little bit more.”
~A. Lou Vickery~

“Be ready when opportunity comes…Luck is the time when preparation and opportunity meet.”

~Roy D. Chapin Jr.~

“The minute you settle for less than you deserve, you get even less than you settled for.”
~Maureen Dowd~

“There is no such thing as an insignificant improvement.”

~Tom Peters~

Hopefully at least one of the quotes or the video spoke to you. Start your week off with positive energy and take care of yourself because you are important and you deserve it.

Get Fit For It,
D & K

Weekend Wonders....

Hi Everyone!

Finally, it is Saturday! Anyone doing anything fun or exciting??? Maybe you can pick some strawberries? See if you can challenge your friends and family to play a game with you- maybe get a Frisbee game going...Enjoy the outdoors as much as you can.

Endurance training? Make sure to identify if you are fatigued!
http://www.marathontrainingschedule.net/identifying-fatigue

Do you know you can eat the whole beet plant not just the bulb? Read this to see how to use it.

http://www.nytimes.com/2012/06/20/dining/off-with-the-tops-off-with-your-head-making-use-of-the-whole-beet-from-greens-to-root.html?_r=1

It is berry season YAY!!!! Try to get out and pick your own. Now that you have the berries, think about different ways to use them in dishes. Need ideas?? Check out these ideas...

http://online.wsj.com/article/SB10001424052702303665904577452782191791096.html?mod=dist_smartbrief

Exercising in the heat....is it the heat or humidity that is dangerous? Remember to be careful workoing out in the heat and stay hydrated!

http://www.chicagotribune.com/health/sns-rt-us-fitness-heatbre85h0g3-20120618,0,7734459,full.story

The best thing for productivity may be taking a break...

http://www.nytimes.com/2012/06/17/jobs/take-breaks-regularly-to-stay-on-schedule-workstation.html?_r=1&ref=health

Get Fit For It,

D & K

Get Fit For It's Friday Challenge!

It is Friday!!!!!!!! Are you fit for it?

It is time to challenge yourself mentally and physically to see your potential and discover you can break limits!

Today's Challenge:
 Pick an exercise you find difficult and do as many reps as you can during commercial breaks if you are watching TV or in 2 minute intervals. Make sure you meet the same number of reps each set and do at least 6 interval sets or for all the commercial breaks in an hour-long show. Instead of always choosing your favorite exercises, make a point to pick the exercise that most challenges you mentally and physically.

Looking for more???? Do "Death by (insert exercise here)" and start with 3 reps in one minute and increase by 3 each minute until you cannot add 3 and complete them within the minute. Hold that number of reps and do 3 minutes more.

Good luck and have fun with it! Remember to breathe into the exercise and stay focused. See yourself reaching your end goal and keep your mind from giving up!

Challenge Accepted!

D & K

Take-in Thursdays ~ Eat your Veggies!

Hi Everyone,

Today, we want everyone to think about incorporating fresh produce into their daily lives in fun and creative ways.

Great Recipes from DOLE - Feel free to use other vegetables from the local farms or stores near you.

Carrot & Asparagus Ragout

Ingredients

• 6 slices semolina, French or Italian bread, cut inch thick
• 3 cloves garlic, divided
• 2 tablespoons olive oil
• 1 medium DOLE^® Onion, chopped
• 3 medium DOLE Carrots , peeled and sliced into ½ -inch pieces (about 1 cup)
• 1 can (15 oz) cannellini beans, rinsed and drained
• 4 cups reduced-fat vegetable broth
• 1 pound DOLE Asparagus, sliced into ½ inch pieces
• 1 can (14.5 oz) stewed Tomatoes with Italian herbs
• 1 bag (16 oz) DOLE Classic Cole slaw

Directions

1. Preheat oven at 350° F
2. Place bread slices on baking sheet.
3. Bake 12 to 15 minutes or until golden brown, turning once.
4. Remove from oven and rub one side of each bread slice with one of the garlic cloves to coat. Set toasts aside.
5. Mince remaining 2 garlic cloves. Heat oil in large saucepan over medium heat
6. Add onion, carrots and minced garlic. Cook until onion is tender, 2 to 3 minutes.
7. Add beans, broth, asparagus, tomatoes, and cole slaw and bring to a boil
8. Reduce heat; simmer 20 minutes, stirring occasionally.
9. Place a slice of garlic toast in each of the six soup bowls and ladle 1 cup soup over each.

Bean, Corn and Pepper Salad

Ingredients

• 1 ½ cups cooked brown rice
• 3 cups cubed cooked skinless chicken breast
• 1 can (15 ounces) corn, drained
• 1 can (15.5 ounces) black beans, rinsed and drained
• 1 medium green bell pepper, seeded and diced
• 1 medium red bell pepper, seeded and diced
• ½ cup peeled and diced jicama
• 1/3 cup extra-virgin olive oil
• 1 tablespoon freshly squeezed lime juice, or to taste
• ¾ cup chunky salsa
• 3 drops hot pepper sauce, or to taste (optional)
• 2 to 4 tablespoons water
• Salt and freshly ground black pepper
• Green leafy lettuce leaves
• ¼ cup finely chopped fresh cilantro or flat leaf parsley, loosely packed, for garnish
• ¼ cup low-fat shredded cheddar cheese, for garnish

Directions

1. COMBINE the rice, chicken, corn, beans, bell peppers and jicama in a large bowl.
2. TOSS gently until well mixed; set aside.
3. WHISK together in a medium bowl the olive oil and lime juice until well blended.
4. MIX in the salsa and hot pepper sauce. Add enough water to thin the consistency so the dressing can be thinly drizzled over the salad.
5. DRIZZLE the dressing over the chicken mixture and toss to coat the salad ingredients evenly.
6. COVER the salad and refrigerate for 1 to 3 hours so the flavors can meld. Bring the salad to room temperature and check the seasonings before serving.
7. SEASON to taste with salt and pepper.
8. DRAIN off any excess dressing. Place the salad in a serving bowl lined with lettuce leaves, sprinkle the top of the salad with cilantro and cheese; serve.

Stir-Up-the-Fun Vegetable Mix

Ingredients:

• 3/4 cup DOLE® Pineapple Juice
• 1 tablespoon Splenda® or sugar
• 1 tablespoon lemon juice
• 1 1/2 teaspoons cornstarch
• 1 teaspoon light soy sauce
• 4 teaspoons vegetable oil
• 1 cup DOLE Broccoli Florets
• 1 cup sliced DOLE Carrot
• 1 1/2 cups DOLE Cauliflower Florets
• 1 cup sliced DOLE Celery
• 1 cup chunked red bell pepper
• 1 cup DOLE Sugar Snap Peas, stems removed

Directions:

1. Combine the first 5 ingredients in a small bowl; set aside.
2. Heat oil in a skillet over medium-high heat. Add broccoli, carrots, cauliflower and celery; cook for 2 minutes. Add bell pepper and sugar peas; cook for another 2 minutes.
3. Add sauce, bring to a boil and cook for 1 minute, covered. Serve vegetables while hot.

We hope you find these recipes as intriguing as we do. Let us know if you find a great recipe you think we might enjoy!

Happy Cooking!

Get Fit For It,

D & K

Workout Wednesday ~ Have some fun with playing cards

Hi Everyone!

How is your week going? Today is a workout challenge :) Instead of traditional workout routines, we have come up with a fun way to workout and stay engaged! Also, it can be a good choice to do with your kids too.

Have fun with it and get moving :)


Warm up:  3 rounds of the following: 3 min jump rope; 10 squats; 10 push ups

Card Game Stations: Take a deck of playing cards and assign one of the 4 exercises to a suit. Now, start picking one card at a time and do that number of reps for the exercise matching with that suit. Then, keep picking cards until you go through the whole deck


1.Spades - Squat
2. Hearts- Windmill
3. Diamonds- Crunch pulling legs out and in (abs)
4. Clubs- Lunge jumps


Cardio: walk or jog 50 meters with various items or a weight
To 1st cone: Log carry
To 2nd cone: Carry plate
To 3rd cone: Dumbbells (farmer walk)
To 4th cone & back to 3rd cone: MB with twist

Card Game:

1. Lunges
2. Squat and row
3. Side crunch (do the number you draw on each side) 
4. Supine Bridge with pulses


Cardio: Jump rope 3 minutes


Card Game:

1. One-leg squat (do # on card on each leg)
2. Russian Twist
3. push ups
4. Swimming

Card Game:

1. Burpees
2. Bicycle abs
3. calf raises
4. Lateral squat


Stretch for 10 minutes

We hope that you find this workout entertaining and fun! Make sure you modify where it is needed but also challenge yourself!!!!!!!!!!!

Let us know how you feel about the card game workout!


Challenge Accepted!
D & K

Tunes Tuesday ~ Drew's Burnin' theme

Hi Everyone,

We are excited to say that we were motivated ourselves yesterday by thinking about dedicating our workout to someone we love and care about. We hope you had a similar experience as well. Holding onto that inspiration from yesterday, add these fun tunes to keep the mind engaged and energized.

Drew's 5 picks of the week ~ "Burn" theme. We hope you enjoy listening to them!

1. Burn it down - Linkin Park
http://www.youtube.com/watch?v=zgEKLhvCCVA

2. Fire burning - Sean Kingston
http://www.youtube.com/watch?v=YkyhvCdJ_vM

3. Burnin' Up - Jonas Brothers
http://www.youtube.com/watch?v=0z1kSdk7y1A

4. Crash & Burn - Jesse McCartney
http://www.youtube.com/watch?v=n3V0ES9N9Ro

5. Picture To Burn - Taylor Swift
http://www.youtube.com/watch?v=yCMqcFAigRg

Get Fit For It,
D & K

Motivational Mondays! Find the Mind-Muscle Connection

Happy Monday!

We hope you enjoyed the weekend and got outdoors for a bit! Windsurfing was a lot of fun! I can't express how important a strong core is for stability and balance on the board! What a great time and fun workout!!!!!! Sunday, I biked around the area with a couple of friends and we had an amazing time with the rolling hills - feel the burn :)

As you start your week and your trying to find something to get you going and stay on track, think about pushing yourself for someone you love and cares about you. As you are working out, focus on breathing and making the connection between your body and mind.

Here are some inspirational thoughts to help you focus.

“Don’t limit investing to the financial world. Invest something of yourself, and you will be richly rewarded.”
~Charles Schwab

“Dreams are renewable. No matter what our age or condition, there are still untapped possibilities within us and new beauty waiting to be born.”
~Dale E. Turner

“Accept the challenges, so you may feel the exhilaration of victory.”
~George S. Patton

It Couldn’t Be Done
By Edgar A. Guest

Somebody said that it couldn’t be done,
But he with a chuckle replied
That “maybe it couldn’t,” but he would be one
Who wouldn’t say so till he’d tried.
So he buckled right in with the trace of a grin
On his face. If he worried he hid it.
He started to sing as he tackled the thing
That couldn’t be done, and he did it.

Somebody scoffed: “Oh, you’ll never do that;
At least no one ever has done it”;
But he took off his coat and he took off his hat,
And the first thing we knew he’d begun it.
With a lift of his chin and a bit of a grin,
Without any doubting or quiddit,
He started to sing as he tackled the thing
That couldn’t be done, and he did it.

There are thousands to tell you it cannot be done,
There are thousands to prophesy failure;
There are thousands to point out to you, one by one,
The dangers that wait to assail you.
But just buckle in with a bit of a grin,
Just take off your coat and go to it;
Just start to sing as you tackle the thing
That “cannot be done,” and you’ll do it.

Challenge Accepted,

D & K