Workout Wednesday! Challenge Accepted!

Hi Everyone!

We Want everyone to make their week count - this means no more excuses, just tough it out and get through it! Here is a workout to re-focus yourself if you got distracted this week. Concentrate and get it done and get closer to your end goals!

Today's Workout

Warm up:

       1 minute jump rope

       10 push ups

       1 minute jump rope

       10 squats

       1 minute jump rope

       10 lunges per side

 

Round 1: 30 second intervals

       -Squat Rows

       -Dead lifts

        -Chest Push w/ sumo squat

       -Incline push ups

       -3-legged plank (left leg lifted)

       -3-legged plank (right leg lifted) 

        -burpees

        -jumping jacks

 

Round 2: 30 second intervals

            -Lateral raise w/ side lunge

            -Shoulder press w/ squat and side leg lift

            -tricep kickbacks

            -Lunge w/ bicep curl

            -bicycle Abs

            -Pike w/ gliders

            -skater jumps

            -High knees

 

Round 3: 30 second intervals

             -Plank w/ row&flies alt arms

             - Woodchop w/ wt or MB

             - Mt. Climbers

             - Frontal Raise w/ alt leg lifts to the back

             - Superman

             - Alt arm/leg V-ups

             - squat jumps

             - butt kicks

 

Round 4: CORE!!!

            - 20 Russian twists

            - 20 Scissors (out & in)

            - 20 heel taps

            - 20 Legs out-in&up

            - 10/leg plank knee-ins (w/gliders)

 

Push ups: sets of 10 reps - Shoulder, raise one hand, your choice or leg lifts

 

 

Remember to modify as needed and have fun with it! If there is something you cannot do or hate, make a substitution and keep going! Push through the workout and feel the joy of accomplishing your goals!

 

Have a great day!

 

Challenge Accepted,

D & K

 

Photos from:

http://www.google.com/imgres?hl=en&biw=1440&bih=715&tbm=isch&tbnid=R0JRDJbOmCMZoM:&imgrefurl=http://figureskating.about.com/od/figureskatingtechnique/p/direction.htm&docid=SUeQOikAOBjJZM&imgurl=http://0.tqn.com/d/figureskating/1/G/v/0/-/-/whichway2.jpg&w=160&h=199&ei=57t-UIugMoj88QT4m4GIDw&zoom=1&iact=rc&dur=79&sig=110087427172794143653&page=2&tbnh=159&tbnw=128&start=18&ndsp=28&ved=1t:429,r:23,s:18,i:205&tx=39&ty=81

http://www.google.com/imgres?hl=en&biw=1440&bih=715&tbm=isch&tbnid=n2FGCnMS71RELM:&imgrefurl=http://www.mensfitness.com/training/lose-weight/russian-twist&docid=TRWhE77v1tKFOM&imgurl=http://www.mensfitness.com/2008/images/30-min-abs/0808-abs-seated-russian-twist-1.jpg&w=400&h=299&ei=kbt-UK-yOIye8QTexoHQBA&zoom=1&iact=rc&dur=172&sig=110087427172794143653&page=1&tbnh=147&tbnw=196&start=0&ndsp=20&ved=1t:429,r:5,s:0,i:100&tx=103&ty=104

http://www.google.com/imgres?hl=en&biw=1440&bih=715&tbm=isch&tbnid=rJ6uoKcVa27PRM:&imgrefurl=http://jumpropebest.com/jump-rope/&docid=jU5XYhFJEE3aKM&imgurl=http://jumpropebest.com/wp-content/uploads/2012/01/Jump-Rope.jpg&w=283&h=424&ei=Ort-ULbXL4Go8gSM_oDQBw&zoom=1&iact=rc&dur=594&sig=110087427172794143653&page=1&tbnh=150&tbnw=101&start=0&ndsp=24&ved=1t:429,r:13,s:0,i:177&tx=52&ty=37

http://www.google.com/imgres?num=10&hl=en&biw=1440&bih=715&tbm=isch&tbnid=-0CyPAHa34SWIM:&imgrefurl=http://article.wn.com/view/2011/04/11/The_slow_burn_beginners_should_approach_jogging_with_caution/&docid=lKfNrkHdbhZ3wM&imgurl=http://i.ytimg.com/vi/UjaH_42gYcY/0.jpg&w=480&h=360&ei=ybp-UM3jOYf-9QSKuIHQCg&zoom=1&iact=rc&dur=187&sig=110087427172794143653&page=3&tbnh=160&tbnw=213&start=47&ndsp=24&ved=1t:429,r:1,s:47,i:238&tx=153&ty=117

Tunes Tuesday - Drew's Picks

Hi everyone! Enjoy these songs now before they become overplayed on the radio!


1. I Knew You Were Trouble - Taylor Swift
http://www.youtube.com/watch?v=HY19UekAORQ


2. Hall Of Fame - The Script
http://www.youtube.com/watch?v=mk48xRzuNvA

3. Finally Found You - Enrique Iglesias
http://www.youtube.com/watch?v=RwGbrv1PCbk

4. Fast Car - Taio Cruz
http://www.youtube.com/watch?v=4pxshnfL_5k

5. Don't You Worry Child - Swedish House Mafia
http://www.youtube.com/watch?v=MzRIOTu338Q

GFFI,

D & K

Motivational Monday ~ A story to read and think about!

Good Morning!

We hope that everyone had an enjoyable weekend and were able to clear their minds, relax and recharge for this week! I had a great time at my TRX workshop and I am pumped to bring more TRX training into our lives :)

For today's motivation, we wanted to share a story that Drew found. It really makes you think about your life and what you choose to prioritize. We hope you find it inspiring!

The Mayonnaise Jar and Two Cups of Coffee

When things in your lives seem almost too much to handle, when 24 hours in a day are not enough, remember the mayonnaise jar and the 2 cups of coffee.
A professor stood before his philosophy class and had some items in front of him. When the class began, he wordlessly picked up a very large and empty mayonnaise jar and proceeded to fill it with golf ball s. He then asked the students if the jar was full. They agreed that it was.
The professor then picked up a box of pebbles and poured them into the jar. He shook the jar lightly. The pebbles rolled into the open areas between the golf balls. He then asked the students again if the jar was full. They agreed it was.

The professor next picked up a box of sand and poured it into the jar. Of course, the sand filled up everything else. He asked once more if the jar was full. The students responded with an unanimous "yes."
The professor then produced two cups of coffee from under the table and poured the entire contents into the jar effectively filling the empty space between the sand. The students laughed.

"Now," said the professor as the laughter subsided, "I want you to recognize that this jar represents your life. The golf balls are the important things--your family, your children, your health, your friends and your favorite passions--and if everything else was lost and only they remained, your life would still be full.

The pebbles are the other things that matter like your job, your house and your car.

The sand is everything else--the small stuff. "If you put the sand into the jar first," he continued, "there is no room for the pebbles or the golf balls. The same goes for life. If you spend all your time and energy on the small stuff you will never have room for the things that are important to you.

"Pay attention to the things that are critical to your happiness. Play with your children. Take time to get medical checkups. Take your spouse out to dinner. Play another 18. There will always be time to clean the house and fix the disposal. Take care of the golf balls first--the things that really matter. Set your priorities. The rest is just sand."

One of the students raised her hand and inquired what the coffee represented. The professor smiled. "I'm glad you asked.

 It just goes to show you that no matter how full your life may seem, there's always room for a couple of cups of coffee with a friend."

Make room for the important things today :)

Get Fit For It,
D & K

Weekend Warriors ~ How is October halfway over??

Hi Everyone!

I am off to a TRX training for the whole day to learn new fun and innovative exercises with the TRX suspension training to help you all  from getting bored and making you as strong overall as possible!

This weekend, we encourage everyone to take some time for themselves even if they think they do not have time and do something on their "to-do" list. once you complete it, you will feel motivated to be productive and go, go, go. You will feel less stressed and have the ability to do all the fun things you have on your schedule without worrying about being behind or living in a messy, chaotic environment.

Articles you may enjoy reading:

Balance helps athletes performance:
http://www.active.com/fitness/Articles/How-Balance-Training-Improves-Athletic-Performance.htm?cmp=282&memberid=104367136&lyrisid=27048884

5 whole-grain pasta options and 5 different sauces:
http://www.active.com/nutrition/Articles/5-Whole-Grain-Pastas-to-Keep-You-Fueled.htm?page=2

Have a wonderful weekend!!!

Get Fit For It,

D & K

Get Fit For Friday ~ Challenge Accepted!

Happy Friday!!!!

We cannot tell you all how excited we are for the weekend! We are finally in Ithaca for a weekend with no race scheduled! We needed a break from the hectic schedules to catch up and enjoy our town's fall fun! I am doing a TRX training workshop all day tomorrow but have pumpkin carving to look forward to that night! 

We encourage everyone to get outside and get in a great workout before the weekend begins :)

Challenge of the Week:  It's all about your Core!

Today, make an effort to do 10 minutes or more of core work. Pick 5 exercises including one exercise for your obliques, one for your lower back. If you choose holding exercising, hold for at least 30-60 seconds and maybe challenge yourself to hold for even longer! 

 Example: Hold for 60s or do 20 reps, repeat 2-4 times

          - Plank (forearm or hand)

          - Superman
          - Leg lifts
          - Russian Twists
          - Shins Parallel Crunch

Have fun with it and contract your core the whole time!

Challenge Accepted,
D & K

Photos from:
http://www.fitsugar.com/Equipment-Necessary-Bicycle-Crunches-958400
http://kungfoody.wordpress.com/2012/04/20/send-that-belly-fat-packing/

Take In Thursday! ~ Mushroom-Swiss Burgers

Hi Everyone,

We hope you are having a great day so far! It is almost Friday!!! Congrats for making it this far through the week! We hope you are all staying with your weekly goals and challenging your mind and body every day!

This week's recipe is a burger recipe. We hope you enjoy it! You can substitute beef for chicken or turkey too. If you do not eat meat, you can replace the meat with different beans and seeds.

Mushroom and Swiss Stuffed Burgers:

Ingredients:

1 c sliced mushrooms
1/8 c finely chopped onion
1/6 c shredded Swiss cheese
1 lb lean ground beef
½ T cajun seasoning

Directions:1. Heat butter in nonstick skilled over medium heat
2. Add mushrooms and onion- cook and stir until mushrooms have softened
3. Cool completely
4. Mix ground beef and hamburger seasoning in bowl
5. Measure out ½ cup portions of beef and & shape into 4 inch round patties (there will be 2
patties for each burger.  You will want to make at least 10 patties)
6. Place 1 tablespoon each of mushroom mixture and cheese in center of each of half patties
7. Top with remaining hamburger patties and pinch edges to seal filling
8. Grill over medium heat 4-6 minutes per side or until burgers are cooked through (internal temp
160 degrees F)
9. Serve on whole wheat bread or buns

We hope you enjoy!

Get Fit For It,
D & K

picture from: http://www.zimbio.com/Recipes/articles/I-U6-x-fqRl/Mushroom+Swiss+Juicy+Stuffed+Burger

Workout Wednesday ~ We Are Back!!!!!

Hello Everyone,

We have finally returned from our trip to Philly where we were busy sitting in sessions every day about nutrition. We apologize for being MIA and not posting while we were away but we are back and ready to pick up where we left off.

Today is the midpoint of the week. If you have had a great start to the week, keep up the great work and stay strong. If you have struggled to get going, today is the day to change that! Get up and get moving!!!! You will feel great once your activity is done, push yourself to do it and enjoy the rewards that it brings!

Today's workout:

Circuit - Repeat as many times as you can but remember to be careful to listen to your body, modify as needed and do only as much as you can with proper form and technique.

Warm up: Repeat 2 to 3 times

          3 minutes of jump rope

          10 squats

          10 push ups

          20 jumping jacks

Main Set: Repeat as many times as you can

          30 squats

          1 minute plank

          30 walking lunges

          1 minute superman

          30 skater jumps

          30 crunches

          15 push ups

          20 Side to side hops

          20 Russian twists

Cool Down: 30 second holds for each stretch
          - Quads

          - Hamstrings

          - Calves
          - Glutes
          - Shoulders
          - Back

          - Chest

Best of Luck!!

Challenge Accepted,

D & K