Workout Wednesday ~ Discovering imbalances



It is time for our workout of the week! This week, we are working on our imbalances, mentally and physically. Today's workout is going to be strictly focused on working each side of the body individually.

The Workout:

Warm up: Repeat 3 times
                 1 minute jump rope
                 30 seconds hop on one leg
                 30 seconds hop on other leg
         
Main Set: Do each exercise for 10 reps on each side

               One-arm lateral raise on one leg
               One-arm frontal raise on one leg
               One-arm shoulder press on one leg

               One-arm chest press on flat bench or stability ball
               One-leg deadlift with weight
               One-arm chest fly on bench or stability ball
               One-arm bent over back row

               One-legged squats
                Lunge to balance

               One-arm wide bicep curl
               One-arm tricep kickback
               One-arm hammer curl
               One-arm skull crusher on bench or stability ball

*If you are looking for more of a challenge, do this circuit multiple times. Remember to modify as needed based on your fitness level.


Get Fit For Balance,
D & K

photo from:
http://exercise.about.com/od/lowerbodyworkouts/ss/deadlifts_9.htm

Tunes Tuesday ~ Kacie's Picks of the Week

Here are some songs I think fit with this week's theme. I hope they bring back some fond memories and challenge you to think about what is currently happening to you in a different light.

Kacie's Picks of the Week

1. Spice Girls - Spice up your lifehttp://www.youtube.com/watch?v=MPqMf6WvbmM

2. OK Go- Get Over Ithttp://www.youtube.com/watch?v=Um75sR-c_0M

3. Justin Bieber - Never Say Neverhttp://www.youtube.com/watch?v=Fhe0UpFFOYg

4. NSYNC - Bye Bye Byehttp://www.youtube.com/watch?v=Eo-KmOd3i7s

5. Linkin Park- Breaking the Habithttp://www.youtube.com/watch?v=GLQs0OrHiPY

Photos from:

http://www.fansshare.com/gallery/photos/496087/spice-girls-spice-girls/?more=1397664188#large

http://www.pbs.org/newshour/art/blog/2010/05/ok-go-goes-out-on-its-own.html

http://en.wikipedia.org/wiki/Breaking_the_Habit

Motivational Monday ~ Changing It up

Let Go and Change it up!

Last week, we focused our energy on clearing our minds and letting go. Now, let's turn a new leaf and switch things up. Focus on the small changes that challenge the mind and body to work them in new ways. Have you ever tried brushing your teeth with the opposite hand or held your fork or chop sticks with your non-dominant hand? How about resting more of your weight on the opposite leg when you stand. This week, we challenge you to try to do tasks using the opposite hand or leg and try engaging in mind teasers that activate your left and ride sides of the brain. There are times we plateau or find ourselves in a rut. Rather than accepting small to no changes and allowing ourselves to do the bare minimum, we must break through, try something different and shock the system. Busy lives, bring cluttered minds and tired bodies. This week, change up your routine, change your thought waves knowing everything will fall into place and come together.

#ChallengeAccepted!

Get Fit For Changes,

D & K

photos from:

http://www.ideachampions.com/weblogs/archives/2011/04/1_it_is_not_the.shtml

http://flashionista.com/identifying-my-roadblock-to-success-changing-it-up/

Get Fit For Friday ~ Let Go & Do It

#TrainingOpportunity

This week's Get Fit For Friday challenges you to step outside your comfort zone and do something you try to avoid. Many of us have our "I should but I don't want to do it" workouts. We ask you to thing about why you dread doing that workout and really think about how you feel during it. Is it really that bad? How do you feel after it? Instead of stressing about the idea of doing it, let it go and in the words of Nike, "Just Do It". Take 20 to 60 minutes today to do an activity you often skip. Something different is good for the mind and body! Change it up and challenge yourself!

                                                                                           

Get Fit For Friday,
D & K

Photos from:

http://travlete.com/2011/09/28/review-spartan-race-staten-island-ny/

http://www.kalisthenixfitnessblog.com/2009/08/outdoor-training-monkey-bar-workout.html

The weekend is a great time to focus your energy towards letting go. Without the added stress from the work week, your mind can more easily see what you are holding onto and work on letting them go. Maybe you have a few moments to meditate and clear your head before you start the process to let go. If you have time, check out the articles we have selected for you. Some of the articles challenge the athlete's mind, recommending more rest and less endurance workouts. Others provide you with alternative exercises and events. We hope you enjoy them! Let us know what you think of them!

Why too much running is bad for you
http://www.active.com/running/Articles/Why-Too-Much-Running-Is-Bad-for-Your-Health.htm?cmp=291&memberid=114071127&lyrisid=38129002

3 reasons to include recover runs in your training
http://www.active.com/running/Articles/3-Reasons-to-Include-Recovery-Runs-in-Your-Training.htm?cmp=291&memberid=114071127&lyrisid=38129002

5 foam roller strength exercises
http://www.active.com/running/Articles/How-to-Use-a-Foam-Roller-to-Build-Strength.htm?cmp=291&memberid=114071127&lyrisid=38129002

Love to climb stairs? Check out these events!
http://www.active.com/running/Articles/Climb-to-New-Heights-at-a-Tower-Run.htm?cmp=291&memberid=114071127&lyrisid=38129002

10 Principles of Power
http://living.msn.com/life-inspired/living-your-dream/article?cp-documentid=31054472

Take-In Thursday ~ Homemade bread

This week's recipe was inspired by our dear friend who has re-introduced us to batter breads. She learned to make an Irish batter bread when she lived in Ireland for a year. She made it for us the other week and we loved it! After working with some different ingredients and portion variations, we have come up with a recipe of a multi-grain bread that doesn't require yeast or time to proof. We think it is tasty too!

No-Yeast-Kneaded Grain Bread Makes 1 loaf (~16 slices)
Prep time ~ 15 minutes

Ingredients:1 1/2 cup whole wheat pasty flour (or whole wheat flour if you do not have pastry flour)
1 cup all-purpose flour
2/3 cup packed brown sugar
3/4 cup old-fashioned rolled oats
1/3 cup ground flax seeds
1/4 cup wheat germ
1 Tbs cocoa powder
1 teaspoon baking soda
1 teaspoon salt
1 3/4 cup low-fat buttermilk

Directions:1. Preheat oven to 350F. Spray a 8in x 4in loaf pan and set aside.
2. In a large mixing bowl, combine all dry ingredients and mix until evenly distributed.
3. Stir in buttermilk just until batter forms. 
4. Pour batter into pan and bake for 45-55 minutes or until a toothpick inserted in the center comes out clean. Bread should be golden brown on top.
5. Allow bread to fully cool before slicing.

We hope you enjoy making this loaf of whole grains!

Get Fit For Fiber,
D & K

photo from:
http://ambitionskitchen.blogspot.com/2010/09/light-multi-grain-quick-bread.html

Workout Wednesday ~ Full Body Ab Blast!

Working on letting go can be frustrating and stressful. We wanted to help you release some of it with a full body workout that requires you to stay focused and activate your core the whole time! Have fun with it and modify as needed. If one round is enough, move on without repeating another time through.

~Today's Workout~

     Warm up:
     30 sec jump rope
     10 squats
     30 sec torso twist
     10 side lunges
     30 sec jumping jacks
     10 lunges per side

Set 1: 2 rounds of 30 second intervals
             -       Wood chop w/ wt or MB

-       Mt Climbers

-       Chest Push w/ sumo squat

-       Lateral raise w/ reverse lunge

-       3-legged plank (left leg lifted)

-       Burpees

-  3-legged plank (right leg lifted)

-       High Knees

Set 2: 2 rounds of 30 second intervals

-     Squat w/ Row & fly w/ wt

-      Shoulder press w/ squat and side leg lift

-      Plank w/ rows alt arms

-       Bridge w/ Leg lifts (both legs)

-       Pike w/ gliders

-       Skater jumps

-       Squat jacks

Set 3: Repeat 2x

-       20 Russian twists w/ MB or DB

-       20 Scissors (out & in)

-    20 alt V-ups (w/ wt)

              -       20 heel taps

-       20 3-count crunches

Get Fit For Wednesday Workouts,
D & K

photos from:
http://www.bodybuilding.com/fun/glen22.htm
http://www.lhj.com/health/fitness/making-the-cut-with-jillian-michaels/?page=12
http://www.exercise.com/exercise/squat-row

Tunes Tuesday ~ Drew's Picks

Hey guys! In honor of Beyonce's halftime show at the Superbowl this past Sunday, I decided to give you my top five Beyonce picks for the week!

1. Halo

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

2. Best Thing I Never Had

http://www.youtube.com/watch?v=FHp2KgyQUFk

3. End Of Time

http://www.youtube.com/watch?v=Ke2yoLWtylc

4. Sweet Dreams

http://www.youtube.com/watch?v=JlxByc0-V40

5. Video Phone

http://www.youtube.com/watch?v=CGkvXp0vdng

AND a bonus link with some fierce dance moves to go with the music:

http://www.buzzfeed.com/mattbellassai/47-of-beyoncs-absolute-best-dance-moves-6z51

Photos from:

www.beyonce.com

http://dreaminmonochromemotion.wordpress.com/2013/01/16/beyonce-for-hm/