Get Fit For It Fridays!

Hey guys!

Today is finally Friday! Finish the week off right with a challenge!

Challenge your body to perform in any state. In honor of Ragnar Relay Adirondacks (which will force us to run at all times of day and night), we decided to propose a similar (but much more realistic) challenge for the day. Choose a time of the day your body is not accustomed to working out. If you're usually an early riser, try a lunch-break gym visit. If you normally work out in the evenings, try and get up for an early morning run. See how your body responds to the change- who knows, you might just have a new habit.

Challenge Accepted!

D & K

Take In Thursday ~ Fresh pasta!

Hi Everyone!

With fall in full swing, we thought you would all enjoy a homemade pasta recipe using butternut squash. You can make the pasta with any sauce you think would pair well - experiment and have fun trying different flavor combinations.

Winter Squash Pasta:

Ingredients:¾ cup frozen winter squash, defrosted
1 ¾ cup all-purpose flour
1 tsp. olive oil
1 pinch black pepper
1 pinch nutmeg
1 pinch garlic powder

Directions:1.  In a large bowl, combine squash with remaining
ingredients to form a soft dough.
2.  Turn out onto a floured board and knead until smooth and
pliable, about 5-10 minutes.
3.  Place in a bowl, cover with plastic wrap and let rest for 15 minutes.
4.  Shape and cook dough as desired. You can roll the dough out with a rolling pin and then hand cut the pasta if you do not have a pasta maker to roll and cut your pasta.

Lemon-Sage Brown Butter Sauce: (adapted from Cooking Light)
Ingredients:
3 Tbsp. salted butter
1 Tbsp. chopped fresh sage
1 Tbsp. fresh lemon juice
1/8 tsp. ground black pepper
Directions:
1. Melt butter in small skillet over medium-high heat.
2. Add chopped sage to pan; cook 1 minute or until butter is lightly browned.
3. Stir in salt, lemon juice and pepper.
4. Drizzle sauce over cooked pasta and turn pasta gently to coat all strands.


Enjoy!!!!

Get Fit For It,
D & K

Workout Wednesdays

Hi Everyone!

We hope your week is going well! We feel the week is flying by!!! It must be the excitement for our race coming up on Friday. Here is a great workout for you all to try out today or sometime this week. Make sure to adjust according to your fitness level. Modify and change the reps or sets to make it work for you but make sure you are challenging yourself!

Today's Workout:

Warm up: 2 rounds of 20 seconds
Jumping Jax
Knee-elbow twist (LT)
Knee-elbow twist (RT)
Side shuffle
Quick Feet - in/in/out/out
Set #1: 3 rounds of 30s intervals
            2-foot hops horizontal - 2-foot vertical
            Lunge jump -  Skater jumps
            Squat Jumps - Jack-Mt. climb

Floor  intervals:
plank -knee to outside of elbow (L&R) (optional gliders)
bridge-  one-leg hamstring pulls gliders (L&R)

Set #2: 3 Rounds
20 squats
10 left leg squat hops
10 right leg squat hops
20 mountain climbers

10 burpees

                                                                                         10 pike w/ gliders  
Set #3: glider series - 3 rounds
10 Legs bend & extend & Hands tap heels
10 legs bend and extend to LT -hand to heel (side crunch)
10 legs bend and extend to RT -hand to heel (side crunch)

3 rounds:
20 Bicycle abs

20 Leg lifts
20 Oblique twists

Challenge Accepted,

D & K

Tunes Tuesday ~ Drew's picks of the week!

Hey guys!

If you're week is as busy as ours, you might need a Tuesday pick-me-up. Check out these songs for a quick escape!

1. Oops... I Did It Again - Britney Spears
http://www.youtube.com/watch?v=HOO4ZMVt4_Y&feature=fvst

2. Turn This Club Around - R.I.O.
http://www.youtube.com/watch?v=7lXTGVRduf4

3. Livin' On A Prayer - Bon Jovi
http://www.youtube.com/watch?v=lDK9QqIzhwk

4. True To Your Heart - 98 degrees ft. Stevie Wonder
http://www.youtube.com/watch?v=1yQQDzI55vc

5. Because The Night - CASCADA
http://www.youtube.com/watch?v=O7FaydtRYgc

Get Fit For It,
D & K

Motivational Mondays ~ Don't think, just do!

Happy Monday Everyone!

We hope that everyone had a wonderful weekend full of fun outdoor adventures! We definitely had some adventures this weekend. Sadly we missed the Spartan race due to illness and injury but we hope that everyone who participated did a great job and had lots of fun! We highly encourage you to think about signing up for Spartan races this coming year!!! Once again, I have to thank Drew for being the best! His support and ability to adjust to the situation and lead everyone with no hesitation! Thank you so much!

Today, we want to remind you all that life is not something you can control, no matter how much you try to plan. Even the most driven, organized people will have moments that are out of their control and they must adjust and go with the flow. Some of us struggle with letting go more than others. When situations occur, remember to "keep calm and carry on"! Think about what you can do in the moment and move forward rather than focusing on the past or feeling guilty about something that you now can or cannot do.  If you fear the anger or disappointment of others, let it go. Those who care about you, will forgive you and those that don't, do not deserve the apology.

One our our biggest issues can be to think too much! Instead of over-analyzing, just do what your instincts are telling you. In surprise situations, you need to be decisive and move quickly. This week, we challenge you to stop thinking so hard and just do whatever your instincts tell you to do. Don't question doing a workout, just get it done! Even if you are tired, starting doing something and it will all fall in place and you will find yourself doing what you questioned you may not be able to do!

Are you Fit For It?

Challenge Accepted,
D & K

Get Fit For Fridays! Challenge Accepted!

It's Friday!!!!!!!!!!!!

Let the end of the work week come to an end! Many of the M-F workers are itching to get out of our desk chairs and get outside and get moving!!!! Thank goodness for the weekend :)

In honor of the equinox we have 2 challenges for the week! One is yoga focused and the other is focused on getting up and outside!

Challenge One:
Yoga practices do 108 sun salutations to celebrate the equinox. So your challenge is to do as many sun salutations as you can today. Keep track of them and see if you can reach 108. 108 can be a lot at once so you may want to extend the challenge over the weekend. Maybe join a group or yoga studio that may be doing it as a group too!!

Challenge Two:

Pick a time frame you can take for yourself and hit the outdoors. If walking is your thing, walk for that amount of time but keep a brisk pace! See if you can find some fun trails to hike. Itching to pick up the pace?? Go for a run - make it a trail run even and enjoy the beautiful scenery as you go. This should be a way to let all of the stress from the week go and ground you again bringing the mind and body together again!

Get Fit For Friday! Have fun with it and accomplish your goals!

Challenge Accepted,
D & K

Take In Thursday ~ Mac and Cheese

Hi Everyone!

It is finally Thursday!!! I don't know about you but I am very ready for Friday! I am still under the weather so this week has been a struggle for me. I hope you are all getting through the week with lots of energy and positivity! Everyone deserves it!

Today's recipe is a "lighter" mac & cheese for those of us who love pasta and cheese!!!

Lighter Baked Macaroni and Cheese

Serves 8

Ingredients:

2 cups uncooked whole wheat elbow macaroni
2 cups + 2/3 cup 1% milk
3 T. all purpose flour
¼ tsp. salt
2 oz. Parmesan cheese
4 oz. 2% cheddar cheese, shredded

2 oz. low-fat cream cheese cheese,

2 oz. Fontina cheese, cubed or shredded

Directions:1. Preheat oven to 350 degrees.
2. Cook macaroni as directed on package.
3. While macaroni is cooking, spray a round 2 quart baking dish with cooking spray and
set aside.
4. In large saucepan and using a whisk, mix flour with 1/3 cup of milk until mixture is
smooth.
5. Slowly add remaining milk, using a whisk, to the flour/milk mixture.
6. Heat flour/milk mixture over medium-high heat, stirring frequently, until mixture
thickens.
7. Remove thickened flour/milk mixture from heat.
8. Add cheeses and salt.  Return to low heat and stir until cheeses are melted, about 3
minutes.
9. Drain macaroni and gently stir noodles into cheese mixture.
10. Pour mixture into prepared pan.
11. Bake uncovered for 25 to 30 minutes until casserole is hot and bubbly.

Add some veggies too to make it more colorful and flavorful :)

We hope you enjoy this recipe!

Get Fit For It,
D & K

Workout Wednesday

Hi Everyone!

Hope you are all having a great week! I am a bit under the weather this week so I apologize for the short blog posts. I hope you are all healthy and full of energy! Here is a fun workout for everyone to do - enjoy!!!

Today's workout:

Warm up:
Run in place
skater jump
Cross country ski
double foot side hop

Set #1: 2 rounds of 10 (per leg)

1-leg squats (R & L)

MB Twist standing

Lunge w/ twist MB (alt legs)

Sumo Squat with MB chest push

Set #2: 2 rounds of 20 reps

Standing side leg lift w/ dumbbell in hand (RT)

RT kicks -- Side-Back-Front

Bob & Weave w/ alt side kick

Standing side leg other side (L)

LT Kicks -- Side- Back-Front

Set # 3: 4-5 rounds

10 Burpees

15 woodchucks w/ MB

Set #4: 2-3 rounds of 15 reps
Side V-ups (wt overhead)
MB b/w legs - heel tap crunch
Side V-ups other side
Bridge w/ MB b/w legs

windmill w/ leg kick
surfer

“100’s” crunch
Bicycle abs

Push ups!!!! 3 types
-wide hands, body forward, tricep

Challenge Accepted,
D & K

Tunes Tuesday ~ Kacie's picks of the week

Hi Everyone!

Hopefully, you are all feeling energized and ready for a great rest of the week! Today, we have our 5 music selections of the week. This week, it is my turn to pick some tunes to add to your playlist.

Kacie's picks:

1. Big Time Rush - Elevate
http://www.youtube.com/watch?feature=endscreen&v=55H2ostS8f4&NR=1

2. Breathe Carolina - Hit And Run
http://www.youtube.com/watch?v=OU1uSQIuU18

3. DJ Slam - Won't back Down

http://www.youtube.com/watch?v=lP21vJmVkko

4. Ne-Yo - Let Me Love You

http://www.youtube.com/watch?v=crrOl0egI00

5. Fun. - Carry on

http://www.youtube.com/watch?v=eQ_y-WQOU-Q&feature=BFa&list=PLE0FDCC00FF662791


Get Fit For It,
D & K

Motivational Monday ~ Stay healthy and try something new!

Happy Monday Everyone!

We hope you had a great weekend! The weather here was perfect - sunny, crisp with that fabulous autumn air! We want to remind everyone as the weather begins to change to stay healthy and make sure to rest and recover properly so you keep your immune system strong. If you are feeling slightly under the weather, listen to your body, let your body have a break and heal itself so the illness doesn't linger too long and you can get back to those great workouts sooner rather than later. Missing a few days at the gym won't kill you but may be exactly what you need to get better. If you are worried about missing your workouts, keep your diet under control and you will be fine.

Many of us find ourselves stuck in a rut after a while and we can't seem to get motivated enough to get out of it or to keep it challenging. Instead of letting yourself get caught into this downward spiral that brings down your spirit, attitude and drive, change it up this week and do something that is completely different. Choose something to do that is exciting, new and just as beneficial as your regular routine for your mind and body. Don't think about it as a setback but as a kickstart! Even if it is rest and relaxation that you need, do it without feeling guilty or thinking about what your old routine was. Just take in the moment for what it is and embrace it completely!

Get Fit For It!

Challenge Accepted,

D & K

Weekend Warrior Wonders ....

Hi Everyone!

We hope you are having a great weekend! We are trying to relax this weekend, recovering from last weekend's race and preparing for the coming up race next weekend! We suggest you get outside if you can before the weather starts to turn on us and winter arrives!

Articles you may enjoy reading:

Cool down routines for different types of runs:
http://www.active.com/running/Articles/Best-Cool-Down-Exercises-for-Runners.htm?cmp=291&memberid=114071127&lyrisid=26617963

Finding that happy middle between underfueling and over-eating
http://www.active.com/running/Articles/How-to-Avoid-Underfueling-Without-Overeating.htm?cmp=291&memberid=114071127&lyrisid=26617963

Reasons to cook with Cast Iron:

http://www.chicagotribune.com/health/sns-201209111830--tms--premhnstr--k-g20120912-20120912,0,2300057.story

Intense exercise may reduce kids' risks of heart problems: http://www.cbc.ca/news/canada/manitoba/story/2012/09/10/mb-kids-exercise-bursts-heart-health.html

Why nutrition labels don't effect behavior:
http://www.stonehearthnewsletters.com/why-nutrition-labeling-is-not-enough-to-effect-behavior-change/nutrition/

Enjoy :)

Get Fit For It,
D & K

Get Fit For Friday! Challenge Accepted!

Hi Everyone!!!

It is FRIDAY !!!!!!!!!!!!!!!!!!!!!!!

Before you start your weekend, try to get in a tough workout and accept the additional challenge we present you today! Take 10 minutes out of your day and be prepared to fire those leg muscles!

Today's Challenge: (10 minutes nonstop)

 2-minute hold warrior 1 (Right leg forward)

2-minute hold warrior 1 (Left leg forward)
2-minute hold Chair pose
2-minute hold warrior 2 (Right leg forward)
2-minute hold warrior 2 (Left leg forward)

This challenge is both mentally and physically challenging because you have to hold the pose for what will feel like eternity. The trick is to zone out, find your happy place and focus on your breath! If you need to modify it, cut the time in half or however you see fit but make this a challenge. Don't short change yourself today. Your legs will thank you for the hard work you put in!!!!!!

Get Fit For Fridays!

Challenge Accepted,

D & K

Take-In Thursday

Hi Everyone :)

Friday is just around the corner! YAY!! Today we have a buckwheat recipe for you to try. If you are a vegetarian, leave out the sausage.

Bistro Kasha with Italian SausageServes 6

Ingreidients:3 Cups cooked kasha
1 (8 oz) can tomato sauce
1 lb hot Italian sausage
1 cup chopped onion
2 tsp. Italian seasoning
2 cups thinly sliced zucchini
1/3 cup grated Romano cheese
1 cup shredded Mozzarella cheese

Directions:
1. Preheat oven to 350 degrees.
2. Combine kasha and tomato sauce; set aside.
3. Crumble sausage and cook in a skillet with onions and Italian seasoning,
stirring frequently.  Cook until sausage is browned.  Drain, reserving a
tablespoon of drippings.
4. Place sausage mixture in a greased 2 quart casserole dished.
5. Fluff kasha with a fork and spread over the sausage.  
6. Saute zucchini in reserved drippings until almost tender.  Arrange over kasha.
7. Sprinkle with cheeses.
8. Bake for 20-25 minutes or until hot and cheeses melt


We hope you find it a tasty dish!

Get Fit For It,
D & K

Workout Wednesday!

Hi Everyone,

How is everyone feeling? The week is almost halfway through and the weekend is on its way :)

Here is our workout of the week :) Have fun with it and remember to modify where needed.

Today's Workout:

Warm up: 

jump rope
bob & weave
squat
plank w/ shoulder taps

Set 1: 2 rounds of each grouping
1a. 30s Mt Climbers
1b. 30s Squat Jax

2a/b. Ass Burners (Lt then Rt)

3.a/b.  Front & reverse lunge same leg  (& switch)

4a. Plank w/ 2-foot hops in and out
4b. Manmakers w/dumbbells or not

Set 2: 2 rounds of each
1. Squat/Side lunge w/ Gliders (L & R)
2. Inch worm w/ gliders to push up

Set 4: 3 rounds of 10 reps
10 Pike w/ gliders

10 Leg lifts

10 Plank-knee ins w/ gliders Left and right
10 Legs in, out & up (reverse crunch)

10 Bicycle abs
10 3-pulse crunch
10 Russian twist w/ MB

10 Superman
10 Bridge with one-arm reach
10 spider plank w/ pulses

10 Shoulder push ups
10 MB push ups (5 per side)
10 push ups of choice

Challenge Accepted,

D & K

Tunes Tuesday ~ Drew's Picks

Hi Everyone!

We hope your week is off to a great start! Motivate yourself with some great music today. Here are some great selections to add to your playlist if they aren't already on there!

Drew's picks:

1. We Are Never Getting Back Together - Taylor Swift

http://www.youtube.com/watch?v=WA4iX5D9Z64

2. Blow Me (One Last Kiss) - P!nk

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

3. Never Close Our Eyes - Adam Lambert

http://www.youtube.com/watch?v=u3dkVk3F57c

4 . End of time - Beyonce

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

5. Vamos a la playa - Loona

http://www.youtube.com/watch?v=X-77txuiVXs

 

We hope you enjoy :-)

 

Get Fit For It,

D & K

Motivational Monday!

Happy Monday Everyone!

We hope you had a wonderful weekend! We had quite the eventful weekend with our traveling, our half Ironman and the down pour! It was very exciting and quite the experience!

Today, try to break down the overwhelming tasks and thoughts you might have and make it simple. Making complicated, complex situations into basic, simple steps is just what you need to do to get through them! Focus on one part at a time!

“When you follow your bliss…doors will open where you would not have thought there would be doors; and where there wouldn’t be a door for anyone else.”

~Joseph Campbell~

“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~

“The best way to predict the future is to create it!”

~Jason Kaufmann~

Accept the challenges, so you may feel the exhilaration of victory.”

~George S. Patton~

Get Fit For It,

D & K