Motivational Monday ~ Hard Work

 

Take a moment and ask yourself why you think you haven’t completed the steps needed to accomplish one of your goals in the past. Whether we know it or not, most of the time the answer is going to be related to hard work. Think about your reaction when you think of something challenging you have to do. Most of you might hear a voice inside your head providing you with an array of excuses for why you can avoid or skip doing a task you know will be hard work or boring. Maybe you do not want to put in the effort to push yourself for a sprint workout or you don’t feel like doing the reps you need to do in the weight room, whatever it is, it will only get that much harder the more you postpone it. 

When you don’t put in the effort and do the work you need to do to achieve your goal(s), you are only causing harm to yourself, mentally and physically. Everyone needs to work hard in all areas of their lives in order to continue to improve and succeed. Nothing in life comes easy. The most successful people in the world explain how it was their hard work they put in each and every day, good days and bad, that got them to where they are now. There are no shortcuts or quick fixes - to get the results you want, you have to stop creating excuses and push yourself to work hard. 

In hopes of helping you focus and follow through with everything you have to do this week, we challenge you to concentrate on putting 100% of your effort into every moment of every day this week. No matter what happens this week, we want you to think, “No excuses, just hard work,” and get it done. The more you practice this, the more you will accomplish and the closer you will be to your goal. 
 

#ChallengeAccepted
 

Get Fit For It,

D & K

Get Fit For Friday ~ Decline Crunches

Get Fit for It Friday ~ Decline Crunches

Today, we challenge you to try and do 3 sets of 10 to 50 reps of decline crunches at some point during the day. We want this to be a challenge for you but not kill you. Choose the number of reps you find difficult while maintaining proper form. See how many you can do the first round and decrease the number for the following sets if you need to.

#ChallengeAccepted

Articles you might want to read:

How to become better at trail running

http://beta.active.com/articles/running/how-to-become-a-better-trail-runner

Choosing BPA Free Canned Goods

http://www.edenfoods.com/articles/view.php?articles_id=178

How to improve Running cadence

http://beta.active.com/running/Articles/How-to-Improve-Your-Running-Cadence.htm

Stay focused and have a great weekend!

Get Fit For It,

D & K 

Photos from:

http://www.bodybuilding.com/fun/2002/declinecrunch1.jpg

Take-In Thursday ~ Avocado Tomato Salad

Take-In Thursday ~ Avocado, Corn & Tomato Salad

This week we offer you a tasty, simple salad that you can bring to a party or make for yourself! Since corn and tomatoes are in season, see if you can buy from a local vender.

Avocado, Corn & Tomato Salad

serves about 6

Ingredients:

2 avocados, peeled and diced

3 ears corn, cooked and cut off the cob

2 pints cherry tomatoes, cut in half lengthwise

½ cup cilantro, finely chopped

1 cup red onion, thinly sliced

1 15-oz can black beans, rinsed and drained

2 Tablespoon extra virgin olive oil

2 Tablespoon lemon juice

2 Tablespoon lime juice

1 tsp hot sauce

salt and pepper to taste

Directions:

1. In a large bowl, add all of the ingredients except salt and pepper. Mix together and then add salt and pepper to taste.

2. Refrigerate or serve immediately.

Simple and easy dish that makes for a great salad or side dish to your meals! we hope you enjoy it!

Get Fit For It,

D & K  

photos from:

https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbZDSTP2mgd2evCG7UrWcU4OCd4OqBQuxcYpcblMnpcq_uv_e2g0O1ehANz2dXJ5cb041C3qGx9fsNG5ryVxwlYHe-m9HQyJMzxwHfanxaPXJQwCTzZKFC6rZrbhcMphErYIdBlH4Xfh7_/s1600/tomato+corn+avocado+salad.jpg

Workout Wednesday ~ Think Twenty

Workout Wednesday ~ 20’s

This week’s workout is 20 reps of a selection of exercises. Try to do all the exercises with minimal to no rest and then take a 1-2 minute break  between sets. The number of sets you do depends on your fitness level. Do enough to challenge yourself!

Workout:

Push ups

Squats

Dips on a bench

Lunge jumps

Plank shoulder taps

Sumo squat hops

Burpees (no push up)

Leg lift crunches

Skate Jumps

Russian Twists

Please remember to stretch when you finish your sets!

Get Fit For It,

D & K

Tunes Tuesday ~ Drew's picks of the week

Tuesday Tunes ~ Drew’s Picks

This week, Drew provides you with a variety of songs to listen to and add to your workout playlist. See what you think and don’t forget to comment with any suggestions you might have! 

Drew’s picks:

1. Berzerk - Eminem

http://www.youtube.com/watch?v=359na4NeaVA

2. Wrecking Ball - Miley Cyrus

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

3.Started from the bottom - Drake

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

4. The Good Life - Robin Thicke

http://www.youtube.com/watch?v=8QM-Bkv1PB4

5. Tunnel Vision - Justin Timberlake

http://www.youtube.com/watch?v=8caThP3JIo4

Get Fit For It,

D &K

Photos from:

http://www.spin.com/sites/all/files/styles/style820_546/public/130826-eminem-berzerk.jpg 

http://s3.amazonaws.com/rapgenius/1377555625_dj.dkkhygde.1200x1200-75.jpg

Motivational Monday ~ Listening

Motivational Monday ~ Listening

Good Morning! We want to start this week with a focus on listening. We leave it up to you to decide how you want to guide your listening focus but we will provide you with some ideas to get the ball rolling. As we live our lives, it is easy to get carried away with everything that is going on in our minds that we barely listen to what others are saying. Whether it be in a business or social setting, we are distracted by our own thoughts that we really don’t hear what is being said by co-workers, friends or family. One option for this week is to concentrate on being an active and responsive listener. Really take a moment, look at the person talking to you and hear what they are saying. After absorbing what you have heard, think about the reason they are sharing it with you and what response they need and/ or want to hear. Demonstrate to the person, you are listening, you hear what they are saying and you understand it. Another type of listening you could work on is listening to your body. What is your body telling you to do, what does it need and deserve. Often we forget to sit back and really take in how we feel and take care of ourselves the way we should. Does it need more sleep, more water, foam rolling, a massage, an intense workout, a walk… the list is endless depending on what you have been doing. Take this week to really dig deep into your body’s signals and do exactly what it is telling you. The last one we want to mention is listening to your inner self that sees the best version of you. Listen to your yourself when it says to stay on track with your eating and fitness. Listen to the voice inside you telling you to keep working toward your goals and never to give up. No matter how dreadful it might seem, push past and get to it! Depending on what you need this week, choose the type of listening you need to work on the most and focus your energy on taking an active role in improving it all week long!

Listen to your mind, body and spirit as you achieve your dreams!

Get Fit For It,

D & K

Get Fit For Friday ~ Mountain Climbers

Get Fit For Friday ~ Mountain Climbers

#TrainingOpportunity

Today we challenge you to do 3 to 5 intervals of mountain climbers before the day is over. We want you to go as hard as you can for as long as you can for each interval. We are suggesting one-minute intervals if you can! Please listen to your body and alter the time interval for your fitness level. If you need to take a break during the interval, hold plank and take a deep breath and then go straight back into it!

#ChallengeAccepted!

Articles you might want to read:

Confidence building Workouts:

http://beta.active.com/running/Articles/Boost-Running-Performance-With-Confidence-Building-Workouts.htm?cmp=291

Inspirational Quotes:

http://beta.active.com/fitness/articles/26-inspirational-fitness-quotes?cmp=291

Fartlek Training 101:

http://beta.active.com/running/Articles/Fartlek-Training-101.htm?cmp=291&memberid=114071127&lyrisid=42272457

Have a great weekend!

Get Fit For It,

D & K

Take-In Thursday ~ Garlic Roasted Broccoli

This week's recipe is a broccoli side dish that pairs well with almost any dinner dish. It is simple, easy and delicious! We hope you enjoy it as much as we do. 

Garlic Roasted Broccoli 

serves 4 

Ingredients:

2 broccoli crowns, cut into small pieces

1 Tablespoon garlic, finely chopped 

1 Tablespoon lemon juice

1 Tablespoon olive oil 

1 teaspoon crushed red pepper flakes

1/2 teaspoon black pepper

1 teaspoon kosher salt

cooking spray

Directions:

1. Preheat oven to 425F. Spray a cookie sheet with cooking spray.

2. In a large bowl, mix all of the ingredients together until spices and oil are evenly distributed. 

3. Spread broccoli evenly across the cookie sheet. If it looks crowded, divide broccoli evenly onto two cookie sheets. 

4. Roast in the oven for about 10-20 minutes depending on how small you cut the broccoli. 

5. Serve with your favorite dish

Simple and tasty recipe! Have fun trying it out this weekend. 

Get Fit For It,

D & K

Workout Wednesday ~ Make it your own!

Workout Wednesday ~ Making it your own!

Today we want you to “own” your workout and make it yourself. We want you to do 3 Tabata sets (you can do more if you think you 3 isn’t a challenge enough for you). If you go hard during each interval of each exercise, we are confident that you will be challenged and sweaty! Each tabata set consists of 8 rounds of 20 seconds of work with 10 seconds of rest in between rounds. We ask you to pick 2 exercises for each tabata set so you end up alternating each round totaling 4 rounds of each of the two exercises.

Workout

Warm up:

3 minutes of jump rope or jumping jacks

Tabata #1:

Upper body exercise of choice

Total body cardio/power exercise of choice  

Tabata #2:

Lower body exercise of choice

Total body cardio/power exercise of choice

Tabata #3:

Upper body exercise of choice

Lower body exercise of choice

Stretch

Have fun with it and please comment or tweet @getfitforit to let us know what your workout was or post a picture on our facebook page. We love to see what others are doing! Keep working hard to get fit for life!

Get Fit For It,

D & K

Tunes Tuesday ~ Kacie's Picks

 

Tunes Tuesday

We all enjoy going out from time to time or more frequently ;) This week’s music focuses on “owning the night” and have a great time. We hope everyone takes the time to do something fun with their friends and enjoy themselves. These songs are also great for working out so check them out and add them to your latest playlists.

Kacie’s 5 songs of the week:

1. Pretty Brown Eyes - Cody Simpson

https://www.youtube.com/watch?v=crKvqWjIeaw&list=PLlfxpA5HDrNY7nnKVjaLaUTknUfSs8QLy&shuffle=263

2. American Girl - Bonnie McKee

https://www.youtube.com/watch?v=CCQgNKvwT8o&list=PLlfxpA5HDrNY7nnKVjaLaUTknUfSs8QLy&shuffle=263

3. Do It All Night - Darius & Finlay

https://www.youtube.com/watch?v=pjIpkWHnJr4

4. We Own The Night - The Wanted

https://www.youtube.com/watch?v=OSnClPH-dN8

5. We Own The Night - Tiesto & wolfgang

https://www.youtube.com/watch?v=0LFlw_VX6o4

Enjoy :)

Get Fit For It,

D & K

photos from:

http://videokeman.com/image/pics/CodySimpsonsongPics1viB8UXrjR4HEM.jpg 

http://cdn03.cdn.justjared.com/wp-content/uploads/headlines/2013/06/bonnie-mckee-american-girl-star-studded-video-premiere-watch-now-new.jpg