Get Fit For Friday!

Happy Friday Everyone!!!!

Who is excited for the holiday weekend to begin??? We sure are thrilled for the long weekend even though  the Get Fit For It team will be working, we have fun breaks planned for after work and workout breaks between meetings :) We must stay fit for our sanity!

Before you sit back by the pool and relax with friends, we hope you will complete Friday's challenge and kick off the weekend on the right foot! This challenge can be done anywhere and doesn't require any equipment if you choose body weight exercises. It can even be done while watching tv!

Today's Challenge:

1. Pick a core exercise, a lower body exercise and an upper body exercise.

2. Pick the amount of time you have to dedicate to this challenge that is divisible by 3.

3. Pick a number of reps you would like to complete in a minute. Beginners choose 5-10 reps, intermediates choose 10-15 reps and advanced can choose up to 30 reps.

4. Rotating between the three exercises, do the number of reps you selected of the exercise in one minute resting/preparing for your next exercise until the 60 seconds is up.

5. Repeat this with each exercise for the allotted time you selected to do this. If you have smaller amounts of time throughout the day, do one exercise repeating for the few minutes you have and then switch to one of the other exercises during your next few free minutes.

An example set of exercises would be plank with shoulder taps, squats and dips.

Have fun with it and modify according to your workout level!

Challenge Accepted!

D & K

Take-In Thursday ~ Catfish

Hi Everyone!

We hope you are having a great week and are excited for the holiday weekend :) Maybe you will have time to try this recipe in one of the next few days!! Let us know how you like it and send in pictures of your dish if you can remember! We will give the person with the most interesting picture a free 1-hour training session with us.

This week's recipe:

Baked Catfish with Spicy Watermelon Salad

Ingredients:1 lime
1 teaspoon olive oil
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon ground black pepper
4 (6 ounce) catfish fillets
1 tablespoon honey
2 1/2 pounds seedless Watermelon, chopped
1/4 Red Onion, thinly sliced
1 jalapeno, chopped

Directions:Preheat the oven to 350°F. Zest the lime into a large bowl. Cut the lime in half and squeeze the juice from one half into the bowl. Set aside.
Combine the juice from half the lime, olive oil, cumin, salt and pepper in an 8"x8" baking dish and mix well. Arrange the catfish fillets in the baking dish, turning to coat with the lime mixture. Bake 15 minutes until the fish is not longer opaque and flakes easily with a fork.
Meanwhile, whisk the honey into the remaining lime juice. Add the watermelon, onion, cilantro and pepper. Toss to coat.

Serves: 4
Cooking Time: 15 min
Preparation Time: 10 min

Nutrition Information (amount per serving)

PER SERVING: 370 calories, 14g fat ( 3g sat ,0g trans ), 110mg cholesterol, 350mg sodium, 990mg potassium, 29g carbohydrates ( 2g dietary fiber, 22g sugars ), 33g protein, 35% vitamin A, 60% vitamin C, 4% calcium, 8% iron


Get Fit For It,
D & K

Workout Wednesday ~ Kick it into Gear!

Hi Everyone,

We hope you are holding onto your motivation for the week and are ready for some fun workouts to finish off the week. We hope you are psyched to do today's workout and push yourself past your comfort zone to get the results you are looking for! Ready, Set, Go!

Today's Workout:

Warm up:

- 3 rounds of 3 minutes of jump rope, 10 squats, 10 push ups

Main Set:

2 Rounds of 1-minute intervals:

          - Side shuffles (30s each direction)

          - Tuck jumps
          - Walking lunges with twist
          - Squats 
          - Alternating side kicks

3 Rounds of 30-second intervals:
          - windmill
          - V-ups
          - Oblique Twists
          - Superman lifts

2 Rounds of 1-minute intervals:

          - Squat to push press (w/ Dumbbells)

          - Mountain climbers

          - Box jumps

          - One-legged squats w/ side leg lift (30s per leg)

3 Rounds of 30 second intervals:
           - Burpees
           - Reverse Crunches
           - Push ups

           - Leg raises

Cool Down:

- Jog for 5-10 minutes

Stretch: 

- Full body stretches for at least ten minutes

~ Remember to take this workout at your own pace and modify where you need to. Change the time intervals or the number of rounds or the exercises.

Challenge Accepted,

D & K

Tunes Tuesday ~ Drew's "Names" Picks

Hi Everyone!

We hope you are feeling ready to seize the day! Today, we have some tunes for you to add to your music collection. Drew has picked 5 songs all with people's namesin the song's title. We hope you enjoy them. We are warning you, some of them get stuck in your head for a while!

Today's Picks:

1. Carlene - Phil Vassar
http://www.youtube.com/watch?v=PZlaCR0eT5E

2. Come On Eileen - Dexys Midnight Runners
http://www.youtube.com/watch?v=oc-P8oDuS0Q

3. 867-5309/Jenny - Tommy Tutone
http://www.youtube.com/watch?v=FkpGQUflBwU

4. Penny and Me - Hanson
http://www.youtube.com/watch?v=SNXSts4ptbE

5. Grace Kelly - Mika
http://www.youtube.com/watch?v=EaEPCsQ4608

Get Fit For It,

D & K

Motivational Monday ~ Love surrounds you

Good morning Everyone!

Again, another week has flown by! It is amazing how quickly weeks go by. August is just about over and with September, autumn begins. Take some time to think about the items you want to check off your list this fall and look at your calendar so you can schedule accordingly to get them done.

This week's Motivational Monday focuses on friendship, support and love. Many moments in our lives, we find ourselves feeling down, alone, stressed or upset. During this time, it is easy to continue to bring yourself further into despair but this never helps get you back to your happy, optimistic, productive self. Instead of focusing on the negatives that you find in your life and/or yourself, write down all of the wonderful people you have in your life and the great things they have done that have made you smile and know there is right in the world. Also make a list of the things and thoughts you have had that have made you proud or have helped someone else. Put the lists up somewhere you pass by often so you are constantly reminding yourself about all the good and joy in your life. It is easy to let yourself only see the negative and the worst in everything but try something different this time. Put all your attention on the love within and around you. Love builds from love and the more you bring yourself up, the faster you will get out of your rut and be motivated to continue on your quest to accomplish your dreams.

I was reminded of all the amazing friends I have this weekend and the love that they have. I am so grateful for all the wonderful friends and family in my life that constantly are looking out for me. I started to think about how caring and giving they are and once I began to write down all the acts of kindness, I realized how much love happens everyday. Even the smallest acts that many people may even miss or forget mean so much. Being reminded of all of the love around me, inspired me to share this with everyone this week. I ask you to pick your closest friend that means the world to you (you can pick more than one if you want) and really think about all of the things they do for you. Write them down, hold them in your heart and think of them throughout the week especially during the frustrating or struggling times. Let the love surrounding you get you through the hard times and inspire you to continue to pursue your goals for the week, in life and in the gym. Dedicate your gym time to them, let the love of others bring out the love within you and do something kind for yourself.

Stay Motivated, Be Challenged & Live for you!

Get Fit For It,
D & K

Weekend Warrior ~ Last Weekend of August

Hi Everyone!

We hope everyone is taking advantage of the weekend and getting outside for some fun! We sadly are heading inside today for a double spin class session that Drew is teaching. After that we have a wonderful outdoor event to go to, so luckily we get to be outside for the rest of the day!

This weekend, even if you have to put in some hours working, try to find some time for yourself, whether it is reading some of the articles in this post, or going for a hike or trail run or a swim. Let yourself have some peace and quiet so your mind and body can recover from all the work you have done.

Articles you may want to read:

Incorporating Olympic Lifts:

http://www.nasm.org/1/trainer_resources/Articles/Enhancing_Sports_Performance_-The_Scientific_Rationale_for_Incorporating_Olympic_Weightlifting/?utm_source=nasm&utm_medium=email&utm_campaign=20120818_Newsletter_Article2

What is your resting heart rate? Could you be at risk for heart disease?

http://www.doctorslounge.com/index.php/news/pb/31459

How much food does America throw out?

http://news.blogs.cnn.com/2012/08/22/40-of-u-s-food-wasted-report-says/?hpt=he_c2

Enjoy the weekend!

Get Fit For It,
D & K

Get Fit For Friday's Challenge!

               Hi Everyone!

Today is Friday :) The weekend is just about here and we hope you all have time to fit in our challenge before you get too caught up in the weekend festivities.

This week's Challenge:

First, a question - How good is your balance???

The challenge today involves balance work to strengthen the stabilizer muscles that help us keep our balance. We all know too well how important our balance is and it is something we forget to work on often.

Today, set aside 10 to 30 minutes and work on your balance. This can mean walking along a painted line, walking across a curb, a log or even a slackline. Depending on your balance abilities choose what is right for you. Maybe you want to try standing on one leg or doing one-leg squats. Yoga is another great option! Even if you don't take a class today, try some of the balance poses like eagle, warrior III, tree, and half moon. Try not to get frustrated if you wobble or fall, just get right back to it and keep working on it. The more you stick with it and keep trying, the stronger you will become and the more you will improve!

Challenge Accepted,

D & K

Take-In Thursday - Vegetable Curry

Happy Thursday!!!!!!

Who is excited for the weekend to start? I know I am! Here is a great vegetarian dish for you to try out this weekend!

We hope you enjoy it :)




Today's Recipe: Vegetable Curry

By the editors of FITNESS magazine
Makes: 6 servings
Prep time: 5 minutes, plus 5 extra minutes while the onion is cooking
Cook time: 15 minutes

Ingredients:1 tablespoon olive oil
1 large red onion, halved and cut into thin wedges
2 teaspoons curry powder
1 teaspoon ground cumin
1/4 teaspoon garam masala powder
1/8 teaspoon cayenne pepper
3 cups cauliflower florets
1 14-1/2-ounce can diced tomatoes with liquid
2 medium potatoes, peeled and cut into 1-inch cubes (about 1 1/2 cups)
2 medium sweet potatoes, peeled and cut into 1-inch cubes (about 1 1/2 cups)
1 1/2 cups vegetable broth or water
1/4 teaspoon salt
1/4 teaspoon black pepper
1 cup loose-pack frozen peas
4 1/2 cups cooked couscous or brown rice

Directions:1. Heat the olive oil in a large saucepan over medium heat. Add the onion and cook until tender, about 4 to 5 minutes. Add the curry powder, cumin, garam masala powder, and cayenne pepper. Stir well and cook for one minute.
2. Stir in the cauliflower, tomatoes, potatoes, sweet potatoes, broth, salt, and black pepper. Bring to a boil; reduce heat and simmer, covered, for 10 minutes or until the potatoes are tender. Stir in the peas; heat through. Serve over couscous or brown rice.
Nutrition facts per serving: 284 calories, 9g protein, 55g carbohydrate, 3g fat (0g saturated), 7g fiber
More About Indian Spices
Used in traditional Indian dishes such as the curry shown below, garam masala is a powdered seasoning blend that has an earthy, spicy flavor. Typically it includes black pepper, cloves, cardamom, cumin, and cinnamon. (Garam masala is also available as a paste.) You can find it in the spice aisle of most major supermarkets or at gourmet specialty stores. Both the powder and the paste make a delicious rub or marinade for meat, poultry, fish, and roasted vegetables such as squash, cauliflower, potatoes, and eggplant, says Anar Allidina, RD.


Get Fit For It,
D & K

Workout Wednesday

Today is the halfway mark for the week :)

We hope you are taking on challenges this week and knocking the obstacles down one at a time to get closer to your ultimate goals! The photo above is an image of the tallest rockclimbing building! Is that inspiring or just frightening? hahaha It seems a bit scary to think about being at the top of that with just a rope keeping you from falling to your death but it is also what makes it exciting!!!! This is part of the reason why we push ourselves to do some of the crazy things we do - for the thrill of it! Keep this image in mind as you workout this week and never give up on yourself! Positive thinking only, no matter how hard it is! Challenge Accepted!

Today's Workout: *You will need a mat, MB(medicine ball), and light dumbbells

Warm up: 2 rounds of 30 seconds

Jumping Jax

Squats with knee-elbow twist

Lunges with Twist

Side shuffle

Set #1: 2 rounds of 30s intervals

                2-foot hops horizontal -à 2-foot vertical

                Left foot Horizontalà Left foot vertical

                RT Foot Horizontal à Rt foot vertical

                Quick feet in-in-out-out àbackwards quick feet back

                Lunge jumpà Skater jumps

                Squat Jumps à Jack-push-climb

Set#2:  2 rounds per set of 1-min intervals/ex  

1a. Crab walk w/ dips

1b. Rotational Lumberjack w/ MB (10/side &switch)

2a. Spider walk/ Backwards bear crawl

2b. 1-leg deadlift w/ row (w/dumbbells)

3a. Shoulder push press w/ squat 1-arm 1-leg (10/side-raise same leg as arm)

3b. front & revers lunge same leg (10/s & switch)

Set# 3: Repeat each Set 3 times

                Set 1: 20 reps

                -Russian twists w/ MB

                -MB b/w legs

                -Feet to ceiling pulses w/ MB in hand

                -MB V-up~ pass overhead to feet

                Set 2: 20 reps

                -Push ups

                -Superman pulses

                -Windmill w/ hip dip

                -Plank w/ shoulder taps

    -Reverse crunches

   Set 3: 1-minute holds

   -Plank

   -Bridge (switch raised leg)

   -Side plank (switch sides after 30s)

   -Reverse plank

Have fun with this workout and add or take out any exercise to make this workout your own! If you need modifications, please adjust accordingly. Maybe do each of the core sets once rather than 3 times or if you want it to be harder, make the sets longer or do more of them! Be creative and spontaneous!!!

Any questions or comments - feel free to contact us :)

Challenge Accepted,
D & K

Tunes Tuesday ~ Kacie's Picks

Hi Everyone,

We hope you are motivated this week to get yourself going as much as you can!

Today we have some tunes that we think you will enjoy working out to! Take a look and add them to your playlist if you like the sound of them.

Kacie's Picks:

1. Olly Murs Ft. Rizzle Kicks - My Heart Skips A Beat

http://www.youtube.com/watch?v=YZb_l6vG7-I

2. Neon Trees - Everybody talks

http://www.youtube.com/watch?v=zBswp3-B9jA

3.Breate Caroline - Hit and Run

http://www.youtube.com/watch?v=6e90Wf9Gz6I

4. Pitbull(feat. Shakira) - Get it Started

http://www.youtube.com/watch?v=NPiaO4Z6KTM&feature=related

5. David Guetta ft. Sia - Titanium

http://www.youtube.com/watch?v=A2dQisNKbHY

Have a great day and keep striving to be the best version of you that you can be :)

Get Fit For It,

D & K

Motivational Monday

Happy Monday Everyone!

We hope you all had an enjoyable weekend and were able to get outside! My bike ride was wonderful although my poor road bike experienced some rocky dirt roads unexpectedly that it was not too happy about but we survived! Getting lost was all part of the fun :)

Today's Motivational quotes to keep in mind:

"Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world."
~Harriet Tubman

"Commitment leads to action. Action brings your dream closer."
~Marcia Wieder

"The ability to concentrate and to use your time well is everything if you want to succeed in business--or almost anywhere else for that matter."
~Lee Iacocca

"Our plans miscarry because they have no aim. When a man does not know what harbor he is making for, no wind is the right wind."~Seneca
"Hold yourself responsible for a higher standard than anyone else expects of you. Never excuse yourself."
~Henry Ward Beecher

"If you want to succeed in the world must make your own opportunities as you go on. The man who waits for some seventh wave to toss him on dry land will find that the seventh wave is a long time a coming. You can commit no greater folly than to sit by the roadside until some one comes along and invites you to ride with him to wealth or influence."

~John B. Gough

Keep thinking positively and pushing yourself towards your hopes and dreams no matter how discouraging or helpless you can feel at times. Small steps forward are better than no steps at all. Trying and failing is much better than not to have tried at all.

Get Fit For It,

D & K

Weekend Warrior Wonders

Hi Everyone!

We are excited to have great sunshine today here in Ithaca! We hope you all have time to enjoy the great outdoors on this lovely day! Maybe you can even do some exploring and discover some new great hidden gems in the area. I can't wait to head out for a long bike ride and try out a new biking route!!!

Have a wonderful weekend full of positive energy and uplifting spirits!

Here are some articles to read in your down time...

Eating better and working out can help with productivity at work.
http://www.businessnewsdaily.com/2963-healthy-diet-impacts-productivity.html


3 Core exercises to make you stronger
http://www.active.com/triathlon/Articles/3-Core-Strengthening-Exercises-From-the-Experts.htm?page=2

Hydration is key!
http://www.active.com/running/Articles/Best-Long-Run-Hydration-Habits.htm?page=2

Snack correctly
http://www.active.com/nutrition/Articles/Learning-to-Snack-Strategically.htm?cmp=291&memberid=114071127&lyrisid=25847755&email=harrington.kacie@gmail.com

Mud Run tips
http://www.active.com/running/Articles/13-Tips-for-Mud-Run-Rookies.htm?page=2

Get Fit For It,
D & K

Get Fit For Friday's Challenge!

Thank goodness it is Friday!

Finally the weekend is approaching :) We hope you have some fun things planned for your days off. With our discussion of time in our Monday's post, we wanted to bring our focus back to time for our Friday challenge. First of all, how did it feel to think about time differently this week? Was it a challenge to try and embrace the present moment and free yourself from any frustrating thoughts?

As we mentioned on Monday, everyone has different activities that they feel never end, and today we ask for you to pick 3 activities you find last forever when you are doing them. Do each one for at least a minute but try for at least 2 minutes. If you can do multiple rounds, that is even better. During each activity, focus on that moment in time and breathe through the struggles you encounter. Continue to remind yourself that the interval is a set number of seconds, nothing more or less. For some of the workout junkies, one activity might me to lie down with your eyes closed and every muscle relaxed. Other activities that people may want to try are a plank, wall sit, lunge hold, chair pose, squat hold, holding your arms out to the side, bridge hold, 1-leg balance, arm balance, boat pose, etc.... The options are limitless. You pick the 3 that are hardest for you to get through and by working through them, you will build a stronger mind to get you through the harder times that will come and go throughout your life.

Challenge Accepted,

D & K

Take-in Thursday ~ A Pesto variation

Happy Thursday Everyone,

We are excited to provide you with an alternative pesto recipe this week that involves more veggies than the original pesto we are accustomed to eating. This recipe is a great one and doesn't take too long to make either! Drew discovered it and we both agreed it was something worth sharing! We can thank Rachel Ray and Drew for this blog post!
Today's Recipe:

Asparagus and Pistachio Pesto with Penne PastaFrom Rachel Ray's 30-minute Meals
Total time: 25 minutes
Ingredients: 
1 pound thin asparagus
1/4 cup fresh mint leaves
1/4 cup fresh flat-leaf parsley leaves
1/4 cup fresh tarragon leaves or 1/2 cup fresh basil leaves
1/4 cup grated Parmigiano-Reggiano
3 to 4 tablespoons toasted pistachios
1 clove garlic, grated or made into a paste
Juice of 1 lime or 1/2 lemon
1/3 to 1/2 cup Extraa-virgin olive oil
Salt and freshly ground pepper
1 pound whole wheat penne
1 cup fresh shelled peas or defrosted frozen organic peas
Shaved Parmigiano-Reggiano, for garnish

Directions:Trim the tough ends from the asparagus. Chop half of the asparagus and place it in a food processor. Add the mint, parsley, tarragon, cheese, pistachios, garlic and lime juice. Add the olive oil, (1/3 cup). Season with salt and pepper. Pulse until the pesto comes together. Place in a small container and store in the refrigerator if not using immediately.
Slice the other half of the asparagus spears on an angle into 1 1/2-inch pieces.
Bring a large pot of water to a boil for the pasta and season with salt. Cook the pasta for 5 minutes, then add the peas and chopped asparagus and cook 2 to 3 more minutes. Scoop out 1 cup of the cooking water and add it to a serving bowl with the pesto. Drain the pasta, peas and asparagus and add to the bowl. Toss 1 to 2 minutes to combine. Season with salt and pepper and garnish with the shaved cheese.

We hope you enjoy this recipe. Remember you can use the pesto recipe on its own and use the spread on sandwiches, in rice, as a marinade for proteins.... Be creative and have some fun with it!

Get Fit For it,
D & K

Workout Wednesday! Circuits and repeat!

Hi Everyone,

We hope you enjoyed the tunes from yesterday. Today we have a circuit workout for you that involves endurance and power! Get Fit For A Full Body Workout! We are suggesting you do the first circuit 2 times and then move to the 2nd circuit and complete that 2 times as well. Each exercise should be done for 30-60 seconds depending on your fitness level. Remember to take water breaks between the sets and circuits.

Today's workout:

Circuit # 1: 1-minute intervals - repeat 2x
1. Pull ups and hanging leg raises
2. Dips
3. Wall sit with wide bicep curls
4. Step ups with shoulder press
5. Push up w/ kick out to side
6. Lunge w/ Hammer curl
7. Handstand hold
8. MB tricep overhead throw

Circuit # 2: 1-minute intervals - repeat 2x
1. Shoulder push press w/ split stance jump
2. RT Arm wood chop
3. LT Arm wood chop
4. Sumo squat w/ chest push outs 
5. RT Arm clean and press
6. LT Arm clean and press
7. Squat and row
8. Deadlift
9. push up w/ windmill
10. turkish get up (30s/side)

Take a water break after each round and remember to choose the appropriate medicine ball, dumbbell or kettlebell weight for a 60-second interval. A lighter weight with perfect form is better than struggling to do the exercise with the weight you chose. If it is too easy for you make the intervals longer or repeat the circuits more times. If you need to modify certain exercises, please make sure you do so to minimize the potential for injury.

Most importantly, have fun with it! Play some great music - maybe some of the songs from our tunes Tuesday suggestions. If you like to workout with others, find one or more buddies to suffer with you :)

Challenge Accepted,
D & K

Tunes Tuesday! Drew's Picks of the week

Hi Everyone,

Today is Tuesday Tunes from Drew. This week he is bringing back the concept of a theme :) Can anyone guess what the theme is from the songs selected??? We hope you enjoy the picks of the week. As you listen to them, see the difference in the lengths of the songs and see if they feel much different than what they are based on how you connect with the melody and lyrics - Remember this week we are thinking about time and how we perceive time differently.

Drew's picks of the week:

1. Baby Girl - Sugarland
http://www.youtube.com/watch?v=5U0EiDrrr2E

2. Always Be My Baby - Mariah Carey
http://www.youtube.com/watch?v=3aKgKHmZ9WI

3. Baby, I Love Your Way - Big Mountain
http://www.youtube.com/watch?v=O3v3hMeG_aQ

4. Baby Doll - Pat Green
http://www.youtube.com/watch?v=lN4_qr4vn1M

5. Ooh Ooh baby - Britney Spears
http://www.youtube.com/watch?v=TJY9hDjI2wk

Get Fit For It,
D & K

Motivational Mondays!

Good Morning Everyone!

Yes, and so begins another week! It is funny how quickly the weeks go by and yet each day can feel so long! Time is a funny thing. our minds love to play games with how we perceive time - one minute can feel like a week when you are holding a pose in yoga or it can feel like a second when you are playing your favorite song that you can't listen to enough. Although our sense of time changes based on what we are doing, it stays the same, a minute will always be 60 seconds, well unless your group fitness instructor is counting and then it could really be much more ;) Each and everyone of us has a different concept of how time feels depending on what we are doing, some things just seem more exciting or boring to us. This influences our thoughts and our mental strength which as a result changes our physical strength!

This week, we want you to take the opportunity to think about time and how it feels to you as you live out your daily lives. We want you to really work at breathing through each moment of your workout and stay focused on that specific moment rather than what you have just done or what you have left to do. Stay in the present moment and nothing else. Not only do we recommend this for workouts but for all aspects of your life. Think about the times you find yourself in your office wishing time would speed up - what is it about that moment that makes you feel like time is almost crawling to a stop? How can you make the time feel like it is moving faster?

Time acts as a motivator at times but can also be de-motivating and frustrating. Instead of letting time bring you down, challenge yourself this week to clear your mind of negative thoughts of failure and focus on creating positive energy and push through each moment of frustration. Come up with a mantra if you need one or focus on your breath. You are strong and can get through anything you set your mind to - the keywords in this sentence are your mind. Really focus and you can do it. Get through the tough times and make the steps you need to to get to your goals this month!

Get Fit For It,
D & K

Weekend Warrior ~ Time for some August Fun!

The weekend is here!!!!

Take advantage of your free time and get outdoors and go exploring. Get a group together and start a pick-up game. Kacie is off with some others to a mud race this weekend - Warrior Dash NY, Here we come! Drew is off in the woods with a group of students, leading them through the wilderness. We are definitely trying to take advantage of the last weeks of summer and We encourage you to do the same!

Some articles you may want to read:

You might want to cut back on excess sugar and salt:
http://www.huffingtonpost.com/david-katz-md/nutrition-advice_b_1729701.html

On a diet and yet the number on the scale isn't changing? Maybe you are making these common mistakes:
http://www.huffingtonpost.com/2012/05/07/nutrition-mistakes_n_1429126.html#s873865&title=You_Eat_Fake

Looking for a new juice that might improve performance? Try beet juice:
http://well.blogs.nytimes.com/2012/08/08/looking-for-fitness-in-a-glass-of-juice/?ref=health

What do you know about fatigue during a workout?
http://www.marathontrainingschedule.net/identifying-fatigue

Now turn off your computer and go have some fun in the sun!

Get Fit For It,
D & K

Get Fit For Friday's Challenge!

It's Friday Everyone!

Time to take a challenge- Are you fit for it? Try it out and see!

Today's Challenge:

1. Pick an amount of time you want to devote to the challenge (10 minutes or more)

2. Set your timer to beep on one-minute intervals if you can. If you do not have an interval timer, use a stopwatch or a watch and be careful about watching the clock.

3. Pick a number for the number of push ups and squats you want to do. You will do this number of the exercise in a minute and start the next exercise the following minute. You will switch from one exercise to the other every minute for the allotted time you chose.

4. Stay Hydrated.

5. Congratulate yourself on a job well done!

Make sure you choose a number that is challenging each time but doable in the minute's time. If push ups get too difficult, hold plank for an amount of time.

Good Luck!

Challenge Accepted,
D & K

Take-In Thursday ~ Cabbage Salad

Happy Thursday Everyone!!!

We are excited to say that Friday is just around the corner! Today we are providing you with a recipe we found in the NY Times that is a great combination of fresh veggies and flavors! It is a great side dish or as an entree salad. Have some fun with it and add or change some of the veggies to make it more appealing to you and your friends.

Crunchy Cabbage Salad published: December 31, 2010

Time: 30 minutes Yield: 6 servings

Ingredients:

3 tablespoons or more white or red wine vinegar
1/3 cup extra-virgin olive oil
1/2 teaspoon minced garlic, or more to taste
1/2 teaspoon minced ginger
Salt and black pepper
2 celery stalks, chopped
2 carrots, chopped
1 small red onion, minced
3 or 4 radishes, chopped
1 red or yellow bell pepper, cored, seeded and chopped
1 small cabbage, cored and shredded

Directions:

1. Combine vinegar, oil, garlic, ginger, a pinch of salt and pepper in a salad bowl. Beat with a fork until combined.
2. Add the vegetables, sprinkle lightly with more salt and pepper, and toss. Taste and adjust seasoning, and serve immediately.


Get Fit For It,
D & K

Workout Wednesday ~ Kick it into Gear!

It is Workout Wednesday!!!!!!!

Hopefully, you are ready to work hard today!!! The work week is almost half over so you might as well give it your all today and get your sweat on! Do the workout as many times as you can and add in any of your favorites that we might have left out.






Today's Workout:

SuperSet #1 (5 minute AMRAP)

1. 20 push ups
2. 20 reverse crunches 

Tabata Set#1 (8 rounds of 20s on/ 10s off)
Step ups w/ shoulder press

Superset #2 (5 minute AMRAP)
1. 20 Deadlifts

2. 10 inchworms

Tabata #2 (8 rounds of 20s on/ 10s off)
1. Burpees/mountain climbers
2. Sumo Squat

Superset #3 (5 minute AMRAP)
1. 20 Squat & Row
2. 20 lunges & lateral raise

Tabata #3 (8 rounds of 20s on/ 10s off)
1. Punches - you can use light hand weights

2. Side Kicks - alternate sides every time

Please remember to modify when needed. If you cannot do a certain exercise, add in something you can do that works similar muscles.

Once you are finished with the circuit once, try to see if you can do it another time or even more than that! Good luck and have some fun with it!!!!!

Challenge Accepted,
D & K