Weekend Warrior! Hello November!

Greetings Weekend Warriors :)

We hope you all have great plans this weekend and are getting outside to take in as much fresh air as possible! Winter may be coming but there is no reason why you can't still be outdoors! If it is chilly, wear layers and make sure you have a hat and gloves. This weekend we turn our clocks back which means you get an extra hour. We recommend you take advantage of that hour and get more sleep or an extra long workout! A fun thing that certain towns do is run a race right before the clocks turn back so your race time for the event is very short :)

Have fun with the weekend and do something different that challenges you mentally and/or physically!

Here are some interesting articles you may want to read.

Cheating Workout Fatigue
http://www.active.com/running/Articles/How-to-Cheat-Fatigue.htm?cmp=291&memberid=114071127&lyrisid=37276034

What Kenyans Can Teach Us
http://www.active.com/running/Articles/What-Kenyans-Can-Teach-Us-About-Running-Economy-and-Efficiency.htm?cmp=291&memberid=114071127&lyrisid=37276034

Creating a Healthy Work Environment
http://www.blscourierherald.com/lifestyle/176195221.html

Mastering weight maintenance skills may be the key
http://www.sciencedaily.com/releases/2012/10/121030143027.htm

Be Positive, Have Fun and Smile Often!

Get Fit For It,
D & K

Photos from:

https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTDYsEUyNtBjvBWODI_StglKrWTAuR7uASxGGocOiNQwrLdwsqalA

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Take-In Thursday ~ Blean Bean Burger

Finally Thursday has arrived! We hope you are all eager for the weekend and excited to know what the week's recipe is :)

The past two weeks have been themed Vegetarian/Vegan for the two of us and so we thought it would only be appropriate to share a vegetarian recipe with you.

Today's Recipe ~ Black bean Burgers & Salsa

Black Bean Burgers

Ingredients:2 (14 oz) cans of black beans, rinsed
and drained
1 ½ T tahini
½ cup whole wheat bread crumbs
2 tsp cumin
1 ½ tsp dried oregano
¼  tsp cayenne pepper
1 tsp cinnamon
1 tsp ground ginger
1 tsp coriander
1/2 tsp chili powder
Salt and pepper
¼ cup fresh cilantro, finely chopped
3 T Vegetable oil
4 burger buns, or bread of choice

Directions:1. Pulse 1 can of black beans in a food processor with tahini, bread crumbs, and
spices until a coarse puree forms.
2. Transfer to a bowl and stir in cilantro and remaining beans.
3. Form mixture into 4 patties
4. Heat oil in a 10-in skillet over medium-high heat until it shimmers.
5. Cook burgers until outsides are crisp and golden brown, turning once, about 5
minutes total. Serve on buns.

And a salsa recipe to serve with your burgers...

Cucumber & Tomato Salsa

Ingredients:1 cup chopped fresh tomatoes ½ tsp. salt
½ small cucumber dash pepper
¼ cup chopped onion 2 ½ Tbsp chopped cilantro
1 ½ tsp. cider vinegar

Directions:Cut the cucumber in half.  Remove the seeds with a spoon and dice the remainder.  Combine all
the ingredients in a bowl and mix.  Serve the same day.


We hope you enjoy the recipes :)

If you try them, take a photo and submit it to us with your comments on how you liked it!

Get Fit For It,
D & K


Resources:
https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcS5mhbmkF3d6eHmco1USyVD-s79bER_Clb9rRWEsZ2YZK1X53oTMg
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Workout Wednesday :)

HAPPY HALLOWEEN!!!!! :-)

We are almost halfway through the work week!!!!!!! As we start to get eager about this weekend, let's also try to stay focused and deal with the moment at hand. Today, encourage yourself to work hard and push yourself beyond your comfort zone to maximize your results!

Today's workout:

Set #1:  3 rounds of 1-min intervals  
1. Crab walk w/ dips
2. Rotational Lumberjack w/ MB (10/side &switch)
3.Spider walk/ Backwards bear crawl
4.1-leg deadlift w/ row (w/dumbbells)
5.Push ups
6. front & reverse lunge same leg (10/s & switch)

Set #2: 3 rounds of 30 seconds intervals  
1.  Woodchop w/ wt or MB
2.   Mt Climbers
3. Chest Push w/ sumo squat
4. Plank
5. Burpees
6. High Knees

Remember to modify as needed and change any exercise if you want to work something different. Interval times can be adjusted as well. You can increase or decrease the time as needed.

Push hard during this workout and you won't feel so bad enjoying a piece of candy tonight ;)

Challenge Accepted,
D & K

Photos from:
http://www.google.com/imgres?start=99&um=1&hl=en&sa=N&biw=1440&bih=787&tbm=isch&tbnid=8kW8iXnrecxP6M:&imgrefurl=http://www.tasteofhome.com/Recipes/Holiday---Celebration-Recipes/Halloween-Recipes/Pumpkin-Carving&docid=wsqupQ3C-oOaLM&imgurl=http://hostedmedia.reimanpub.com/TOH/Images/reference/CEE_099_7.jpg&w=300&h=300&ei=kTCRUNe-DtOO0QGw3oEo&zoom=1&iact=rc&dur=238&sig=108932345497669928082&page=4&tbnh=148&tbnw=148&ndsp=35&ved=1t:429,i:7&tx=106&ty=65
http://www.google.com/imgres?start=0&num=10&um=1&hl=en&biw=1440&bih=787&tbm=isch&tbnid=K6P6XAP0f5iskM:&imgrefurl=http://sportsmedicine.about.com/od/sampleworkouts/tp/Best-Interval-Training-Exercises.htm&docid=746rOaYnjjJtoM&imgurl=http://0.tqn.com/d/sportsmedicine/1/0/E/8/nick_white.jpg&w=382&h=343&ei=-DCRULbbHOnV0QHNk4DYAw&zoom=1&iact=rc&dur=266&sig=108932345497669928082&sqi=2&page=1&tbnh=157&tbnw=161&ndsp=29&ved=1t:429,i:7&tx=81&ty=90

Tunes Tuesday ~ Kacie's Dance Party Picks Week 1

Hi Everyone,

We hope that everyone is doing alright after hurricane Sandy! Our thoughts and prayers are with all of those who suffered from destruction!

Today is Tunes Tuesday and I want to share with you some of my pump up music. This week and next Tuesday will be my 2-part party selections for you to add to your playlists.

Today's Picks:

1. Basshunter - All I Ever Wanted

http://www.youtube.com/watch?v=P3CxhBIrBho

2. Basshunter - Saturday
http://www.youtube.com/watch?v=MqMI0V1rKtI

3. Enur - Calabria 2007
http://www.youtube.com/watch?v=WL1hlzLsUaU

4. David Guetta - Crank it up
http://www.youtube.com/watch?v=JbC72UtNNGY

5.Jay Sean - Hit the Lights
http://www.youtube.com/watch?v=U18gtNpUOMA

If you like these, keep your eye out for next week's picks too :-)

Enjoy!

Get Fit For It,

D & K

photos from:

https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcSertEQZ1ZbKpRcA_giurUXAfIqOKuNKHg6nsbgHeK-zYf7vpIDpw

http://www.google.com/imgres?hl=en&biw=1440&bih=715&tbm=isch&tbnid=EqIuA8wcLwXeuM:&imgrefurl=http://www.dancestudioconnect.com/breakdancing.html&docid=atryUqPQvQaHXM&imgurl=http://www.dancestudioconnect.com/images/Breakdancing.jpg&w=189&h=210&ei=9-ePUIzQHsT40gHgsIGAAQ&zoom=1&iact=rc&dur=0&sig=110087427172794143653&page=1&tbnh=149&tbnw=134&start=0&ndsp=21&ved=1t:429,r:7,s:0,i:157&tx=48&ty=69
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Motivational Monday

And another week begins...

We hope everyone had a fun filled Halloweekend! We had a work filled weekend but had some good laughs nonetheless!

Today, we dedicate our Motivation Monday post to a dear friend of ours who has just lost a family member. It is never easy losing someone close to you that you care deeply for. Sometimes life throws us curve balls we are not ready for, yet we must continue forward and persevere. We never know how strong we are until we are tested by the unexpected twists and turns of life. As the hard times get harder, many of us want to throw in the towel and give up. This may seem the easier route but it is unrealistic and unproductive. We do not have the ability to control everything that happens around us but we can control how we respond to it and the steps we take after the fact. We must hold on to the joy and love we have in our hearts during our moments of sorrow or weakness and push through the pain and struggles in order to make our way back to that happy place. No one said it would be easy and no one said it would ever be the same as it once was, but it will be okay. I am lucky to have so many loving, optimistic friends that are always looking for the silver lining on a situation. I am very grateful to have such inspiration surrounding me all the time. This past weekend, it was my turn to return the positive support to one of my dearest friends. I am so glad I was able to be there for them to remind them that "this too shall pass".

We ask you to find motivation and positivity to follow in even the hardest of times. Hold strongly to loving memories and the support around you and continue on your desired path no matter how difficult it might seem to do. This week, make an effort to think about all the wonderful things in your life that you might take for granted but would truly miss if it were gone tomorrow.

Stay positive, take deep breathes and hug someone you love!

Get Fit For It,
D & K

Weekend Warrior ~ Halloween is Here!

Hi Everyone!

We hope you are enjoying your weekend so far! Drew and I have a very busy schedule this weekend between teaching fitness classes, training clients and catering.Although we will be running around, we still have plans to have some fun to celebrate Halloween as well! We hope that you all have a bit more time to relax and celebrate the spooky holiday coming up. Have fun with it and decorate, dress up, make fun & crazy food, whatever makes you feel like a kid again. Take photos and send them into us - we love to see great costumes (especially if you are working out in them) and of delicious food!

We will be giving away a prize for the best costume and the most creative food photo that is sent in. Get creative and send them in!!! Good Luck and may the best idea win!

If you are looking for some articles to read, we have found some that you might like.

Why you do not need crunches to work your abs
http://www.active.com/running/Articles/Build-Core-Strength-and-Endurance-Without-Crunches.htm?cmp=291&memberid=114071127&lyrisid=37130787
Going from a marathon to ultra-distance running
http://www.active.com/running/Articles/Transition-to-Ultrarunning-What-You-Need-to-Know.htm?page=2

Four fall soup recipes:
http://www.active.com/nutrition/Articles/The-Diet-Detective-4-Fall-Soup-Recipes.htm?page=4

5 Drills for running form improvement
http://www.active.com/running/Articles/5-Steps-to-Proper-Running-Form.htm?cmp=291&memberid=114071127&lyrisid=37130787

Making running part of who you are
http://www.active.com/running/Articles/How-New-Runners-Can-Engage-With-the-Running-Community.htm

Have a great weekend,

Get Fit For It,

D & K

photos from:

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Get Fit For Friday ~ Stretching is as important as your workouts!

Finally Friday has arrived!!!! 

This week it felt like Friday would never come but, at last, it is here! We hope that you have some fun Halloween activities planned for this weekend! If you are around the Ithaca NY area, the weather is supposed to be great for some fun outdoor adventures. Make sure to plan to be outside to enjoy the great weather while we still have it! But before you get into the fun weekend mode, try to get one last workout in and try to complete our challenge of the week!

We challenge you today to take 20 - 60 minutes and devote it solely to stretching. Remember to hold each stretch for at least 20 seconds.This can include a yoga class but make sure the class is more of a stretching class than a strength class. Often, we neglect our stretching routine due to lack of time, boredom or pure exhaustion from our hard workout but we must realize how important it is for our muscles to stretch. Stretching our muscles allows them to recover faster and helps prevent injuries. If you want your body to keep working for you for many more years, take the time to stretch! Lengthening the muscles keep your body limber and move more efficiently and effectively.

Remember, stretching doesn't have to be boring - chat with a friend while you stretch, watch a tv show you really enjoy or listen to some great tunes (maybe even some of our tunes Tuesday picks). Have fun, take care of your mind and body and always smile!

Get Fit For Fridays!

Challenge Accepted,

D & K

photos from:
www.stronglifts.com
https://www.google.com/url?url=https://plus.google.com/u/0/photos/109045366876404424354/albums/5711713874684455441/5711713871364575906&rct=j&sa=X&ei=sVCJUKveKKmT0QGpmIHQBA&ved=0CI8BEIoVMAFQAQ&q=Stretching&usg=AFQjCNFquK723frEtz5qPmYwhFyltzg9Gg&iact=hc&vpx=397&vpy=174&dur=3781&hovh=224&hovw=224&tx=62&ty=247&sig=110087427172794143653&page=1&tbnh=146&tbnw=152&start=0&ndsp=20