Episode 12 Resources

Links and addtional info about everything discussed in this episode

Making a Change in your Fitness This Fall!

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Tips for making a change this Fall!

Assess your current situation! Make weekly meal and exercise plans!
Making a change for the Fall or anytime, here are some cool suggestions on things to get to keep yourself on track!

Use My Fitness Pal! Track calories in vs calories out! Its easy to use, you can use it on your phone as an application or work on the computer with it as well! We use it ourselves and absolutely love it!

Purchase a calorie tracker like Jawbone Up or Polar Heart Rate with calories!

Need a little movitavtion to change? A follower of ours watched recommended the film “Hungry For Change” on instant NetFlix

Find new intriguing workouts!

Have you tried Spin? Yoga? Ran a 5k? Kettlebell Kickboxing?

Maybe you’d like to hit a fitness or yoga retreat for rejuvenation!

If you’d like to try a 5K with no competition involved, here are some fun themed runs in the NYC area!

Diva’s 5k Women Only in Eisenhower Park on October 6th

Cupcake Run 5k in Astoria on October 19th

Sleepy Hollow 10K in Sleepy Hollow NY on October 19th

Zombies Take Manhattan & NYCRUNS Haunted Island on Roosevelt Island, NY on October 26th

Jingle Bell Run which was our very first 5k ever in NYC will be on December 7th – JOIN US!

Ugly Sweater Run in Englishtown, NJ on December 14th

If you’re interested in some of the Yoga retreats you can check them out below:

Retreat Place.com – Garrison NY – October 4th – 6th

Yoga with Bria – Upstate NY- October 18th – 20th

Obstacle Race Training Camp – Hudson Valley -October 19th – 20th

Cooperhood Retreat and Spa – Catskills – all year round

Most importantly, get outside and be active with the whole family. Heading to the pumpkin patch? Check out this Cardio Workout for the Pumpkin Patch!

Planning is important and the holidays are around the corner – are you cooking for the holiday? Plan ahead and search for healthy versions of your favorite recipes! Let your family know your dietary hopes for the holidays as well, trust us, we’ve done this and it makes the holidays just a little easier to get through!

A Tabata for the Fall

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Michelle created this stellar tabata this week – remember! Tabata is a form of interval training! We’ve said many times how effective interval training is!
20 seconds jumping jacks, 10 second break.
20 seconds deck squats, 10 second break.
20 seconds burpees, 10 second break.
20 seconds bicycle crunches, 10 second break.
Repeat for a total of 4 minutes.

Pumpkin Lasagna Recipe – Calling All Vegetarians!

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Photo courtesy of original recipe by Karen Mordechai!

We can’t say that this is a totally healthy recipe, but it is vegetarian and it is fall themed! AND we hear that it is truly delicious! Here is the link to the actual recipe and you can also see below for the basic instructions and ingredients.

*Pumpkin Lasagna*
2 tablespoons olive oil
2 onions, chopped
2 pounds Swiss chard, tough stems removed, leaves washed well and chopped
2 1/4 teaspoons salt
1 teaspoon fresh-ground black pepper
1 teaspoon dried sage
1/2 teaspoon grated nutmeg
3 cups canned pumpkin puree (one 28-ounce can)
1 1/2 cups heavy cream
1 1/2 cups grated Parmesan
1/2 cup milk
9 no-boil lasagna noodles (about 6 ounces)
1 tablespoon butter


1. In a large nonstick frying pan, heat the oil over moderately low heat. Add the onions and cook, stirring occasionally, until translucent, about 5 minutes. Increase the heat to moderately high and add the chard, 1 teaspoon salt, 1/2 teaspoon pepper, 1/2 teaspoon sage, and 1/4 teaspoon nutmeg. Cook, stirring, until the chard is wilted and no liquid remains in the pan, 5 to 10 minutes.

2. Heat the oven to 400°. In a medium bowl, mix together 2 cups of the pumpkin, 3/4 cup cream, 1/2 cup Parmesan, and
the remaining 1 1/4 teaspoons salt, 1/2 teaspoon pepper, 1/2 teaspoon sage, and 1/4 teaspoon nutmeg.

3. Pour the milk into an 8-by-12-inch baking dish. Top the milk with one third of the noodles, then spread half the pumpkin mixture over the noodles. Layer half the Swiss chard over the pumpkin and top with a second layer of noodles. Repeat with another layer of pumpkin, Swiss chard, and noodles. Combine the remaining 1 cup of pumpkin and 3/4 cup of cream. Spread the mixture evenly over the top of the lasagnaP, sprinkle with the remaining 1 cup of Parmesan, and dot with the butter. Cover with aluminum foil and bake for 20 minutes. Uncover and bake until golden, about 15 minutes more.

60 Days of Kettlebell Kickboxing!

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This week Michelle started the Kettlebell Kickboxing Body Series DVD 60 Day Challenge!

The Body Series is an 11 Disc, 60-Day DVD Program from Dasha Libin, creator Kettlebell Kickboxing! Dasha presented us with copies of this amazing program and also gave us two to giveaway to our followers!  Michelle will be starting this program this week! She’s taken before and after photos and we’ll be sharing them with all of you after the 60 days are up!

- Here’s What the Body Series Includes:
• KB 101 Beginner & Review
• KB Cardio 40/20 Burn
• KB Cardio Lean 2.0
• Undoubted Abs & Core ‘Burn & Lean’
• Amazing Arms ‘Strengthen & Lean’
• Perfect Butt ‘Burn & Sculpt’
• Limitless Legs ‘Burn & Lean’
• Double Kettlebell Cardio Challenge
• Joint Mobility, Flexibility & Recovery
• Train Anywhere travel workout
• Buddy Workout
• 30 page Nutrition & Training Body Transformation Plan
Purchase your copy of The Body Series!   Also if you missed Shrinking Jeans for September, “From Fat to Fit Chick” is doing an October Wall Sit Challenge, so you can try it again!

Fall Into “A New Way To Lose”

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This week in FITNESS Magazine, I happened to find this article “The New Way To Lose” by Nicole Yorio Jurick really cool. I mean how many times do we think of weight loss as complex and really, sometimes if you try very simple things, as found in this article, you can lose that last 5 or 10 pounds very easily!

So a group of women were tested over 6 weeks, each one receiving a different weight loss strategy.

Here are the strategies they each used:

Incorporating interval training
Give up alcohol
Best stress like a guy
Treat yourself daily, but not with food
Focus on fiber

Each of these strategies resulted in 3 – 9 pound weight losses.

Check out the article here!

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