Monday, November 11, 2013

Motivation Monday ~ Jump in (just be prepared to get out)


A friend of mine recently had a pretty great interview- the organization is actively seeking new employees, the benefits and pay are exactly what she’s looking for, and she and the department head hit it off (so much so that he wanted her to apply to a higher-up position than the one she was seeking). All seemed good. Right? Still she had reservations about getting her hopes up just in case it didn’t work out. Why?

First of all, we manifest our own realities. Placebo effect, self-fulfilling prophecy, whatever you want to call it- it’s real. When you think something is true or happening it is significantly more likely to be true or happening. Therefore, why not just believe it’s going to work out? Jump in to the excitement and happiness of new possibilities and opportunities actually working out.

That being said, I’m not saying to put all the employment eggs (or any eggs, for that matter) in one basket. The success of this strategy is contingent upon the fact that you are always prepared for failure. You have to stay motivated to pursue plan Bs, Cs, and so on (and get excited about those opportunities, even though they may be in different stages of the process).

The worst case scenario is still not getting the job (or whatever it is that you want), in which case you will still have to have appropriate coping mechanisms to ‘grieve’ and move on. This is going to happen no matter how excited you get about the opportunity in the first place. The more practice you get with neutrally dealing with disappointment and setbacks the better (see: reframing disappointment from last week).

I wouldn't limit positive emotions because I’m afraid of disappointment or failure- that’s no fun.

GFFI,
D & K

Friday, November 8, 2013

Get Fit For Friday ~ Shoulder Push ups

Happy Friday Everyone! 

Can you believe another work week is almost over? What better way to end the week than to add some shoulder push ups to your day! Try our our challenge of the week and strengthen your upper body :) 

Get Fit For Friday ~ Shoulder Push ups 

Today, we challenge you to do 5-10 shoulder push ups on the hour every hour while you are at work. Set your phone alarm to remind you and keep track of how many you do all day so you can look back at the day and see how much you have accomplished! 

#ChallengeAccepted

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We hope you have a great weekend! Try to get outside and enjoy some fresh air :) 
Get Fit For It,
D & K

Thursday, November 7, 2013

Take-In Thursday ~ Zucchini Quiche

Take-In Thursday  ~ Zucchini Quiche
This week we have a great breakfast dish for you to try the next time you have to prepare a brunch item but don’t want to slave over the stove. This recipe is great because you can prepare the egg-vegetable mixture the day before and refrigerate it until the morning when you bake it. Try it out and let us know what you think of it!

Zucchini Quiche
Ingredients:
1 Tbs olive oil
1 lb. zucchini squash
4 oz fresh Mushrooms
1 large onion
3 cloves garlic
2 Tbsp dry sherry
1tsp. dried basil
1 tsp. dried thyme
1 tsp. dried oregano
1 tsp. ground ginger
½ tsp black pepper
5 eggs
1 cup shredded part-skim mozzarella cheese
Wheat germ
Cooking spray
Directions:
1. Preheat oven to 325º. Prepare a 9-inch pie plate by spraying them with cooking
spray and coating with wheat germ.
2. Finely chop vegetables and the garlic. Sauté in olive oil over
medium heat until just tender.
3. Add sherry and seasonings and remove from heat.
4. In a mixing bowl, beat eggs. Add cheese and stir in vegetables.
5. Pour vegetable-egg mixture into prepared pie plate and sprinkle the top with wheat germ.
7. Bake in the oven for 30-40  minutes, until set and lightly browned. Remove and cool
10 minutes before serving.

Get Fit For It,
D & K 

photo from:
https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSDwVZi1fju2kNdaz94ydkZuUdHR-tfmUtyH0HUsebH5D6GpDfK

Wednesday, November 6, 2013

Workout Wednesday ~ Full Body Intervals


It is finally Wednesday! That means it is time to kick your butt into gear and try a tough, fun workout. This week we have a full body interval workout for you to try. If it is too much for you, cut back on the intervals or take more breaks. We want everyone to be able to workout and feel challenged without thinking they are going to die or get injured. Always be safe and have fun!

Warm up: 5 minutes of cardio (jogging, jumping jacks, jump rope…)

Set # 1: 1-minute intervals - repeat 2x
1. pull ups and hanging leg raises
2. dips
3. Wall sit with wide bicep curls
4. walk hands out and in with feet on the wall
5. push up w/ kick out to side
6. step ups with shoulder press
7. Handstand hold
8. MB tricep overhead throw

Set # 2: 1-minute intervals - repeat 2x
1. push press
2. 1-arm wood chop
3. 1-arm snatch
4. sumo squat w/ chest push
5. 1-arm clean and press
6. squat and row
7. Lunge w/ curl
8. deadlift
9. push up w/ windmill
10. turkish get up

Stretch for 5-10 minutes


Get Fit For It,

D & K

Photos from:
www.womenshealthmag.com
www.fitfaith.tumblr.com

Tuesday, November 5, 2013

Tunes Tuesday ~ Drew's Picks



Hey everybody! Time for another set of songs to add to your workout playlist! If you haven't heard these songs on the radio yet, you're welcome.

1. I Choose You - Sara Bareilles
https://www.youtube.com/watch?v=ooiLP_zqnFs

2. Drinks After Work - Toby Keith
https://www.youtube.com/watch?v=B5KeKcglSQs

3. Gone, Gone, Gone - Phillip Phillips
https://www.youtube.com/watch?v=oozQ4yV__Vw

4. Little Bit of Everything - Keith Urban
https://www.youtube.com/watch?v=_KlRznM81Jw

5. Madness - Muse

https://www.youtube.com/watch?v=Ek0SgwWmF9w



Photos from:
www.vimeo.com
www.billboard.com

Monday, November 4, 2013

Motivation Monday ~ Reframing disappointment



Nobody likes to be disappointed. Whether it’s being let down by a friend who bailed last minute or not getting the promotion you had your eye on- disappointment sucks. But, one of the most important qualities to be developed as a balanced human adult is successfully moving forward after dealing with setbacks and challenges- i.e. things that bring us down or question our self worth.

I have cultivated my neutral response to setbacks in such a way that I am very rarely crushed by failure. The phrase I use for it is getting ‘lettuced’ (that moment when you bite in to a juicy cheeseburger and all you get is lettuce… ugh). Getting ‘lettuced’, as a phrase, resonates with me because:
  1. It is inherently silly; which makes me laugh in the face of defeat.
  2. It is neutral: most people who get a bite full of lettuce just shrug it off and keep eating. Plus, lettuce is good for us. 
This neutral or positive view of disappointment allows me to jump into opportunities without fearing the associated disappointment that may happen. If you learn from your mistakes and misfortunes in order to better approach other opportunities then was it even a ‘failure’ in the first place? I honestly don’t think so. Take the time this week to change your mindset as you encounter disappointment in your life and think about how you can spin it into something positive. Ask yourself what you can learn from the situation in order to improve similar events in the future. 

GFFI,
D & K

Photo from: www.runningmad.wordpress.com

Friday, November 1, 2013

Get Fit For Friday ~ Revolved Triangle Pose


This week’s challenge is especially important for the runners out there and their tight leg muscles. We want you to take 4 to 8 minutes out of your day and hold revolved triangle pose for 1-minute on each side. try to do this at least 2 times per leg before the end of the day.


#ChallengeAccepted


Have a great weekend!


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Get Fit For It,

D & K