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