Episode 27 Resources

Links and addtional info about everything discussed in this episode

How To Resuscitate A Resolution

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These are tips on how to resuscitate your resolution! Use them all, use just some, use just one! Be proud of yourself come next December 31st! Good luck! You can do it!

Here is a simple resource with a few tips on How To Resuscitate Your New Years Resolutions from Yahoo! Shine.

Be the first of your friends to try one of Shape.com’s Top Ten Fitness Trends for 2014!  They are a great source of variety for your workouts! Sometimes we get stuck in a rut and get tired of what we do each day! If you find a way to keep it exciting and fresh it can help you stay in the zone!

Check out some of these Top Fitness Apps for 2014 from Men’s Fitness! Not just for men, for anyone!

1. Six Pack Abs
2. CycleNav
3. SportSetter
4. Johnson & Johnson Official 7-Minute Workout App
5. Strength Calc Natty Edition
6. Fitocracy Macros
7. MapMyFitness
8. Sleep Cycle Alarm Clock
9. Zombies, Run! 5K Trainer
10. Gym PocketGuide

Its important to have motivation in your life in order to keep focus.  One way Michelle loves doing this is by using her FitBit to track her steps for the day.  It is said that you should walk at least 10,000 steps per day! Her FitBit notifies her that she’s hit her 10K mark! It also tracks her calories burned, sleep and more!

Not only should you motivate yourself to get in your 10k steps but like ShrinkingJeans.net’s March Challenge, do 10k a Day, Plus!

Use these websites/apps to your advantage! 
Qinetic.com is a social media site dedicated to all health and fitness!
SportSetter is currently a website but will launch their app by the end of March. SportSetter is designed to introduce you to new fitness nearest you!
Pinterest is an awesome resource with healthy recipes, workouts and motivation! We have found some of our best recipes from Pinterest!

Research and find a resource that you know and trust to guide you! Example, KB Blog, FourC Fitness, friends/family that are into fitness! It’s much easier to stay on track with guidance!


Do you need accountability to keep you on track? Check out these easy ways to incorporate it into your routine:

Love your Jeans/Bikini Body/7 Day Lean Challenges – Can be done anywhere in the country/world and at any level from beginner to advanced with a world of support from the KB Team and Community!

Track your meals with MyFitnessPal if you feel like you need to keep track or seek the advice of a nutritionist to help guide you.

Don’t go to extremes. Your body needs fuel to be able to smash your workouts. If you aren’t seeing progress, you may need to eat MORE! Conversely, too much exercise can put your body into stress mode, raising cortisol! Hold yourself accountable for your own health by looking at where you are and where you want to go and making realistic plans to get there!

Supplements aren’t for everybody, but sometimes you need a little extra help achieving your goals. First and foremost, look at your diet, you should be able to get all you need there. Next, look at vitamins and water intake.

Consider your pre/post workout meals/supplements, add Whey protein.

Hard core, you can try an intra-workout catalyst like Xtend or add a CLA to your diet. With anything, do plenty of research and/or consult your Doctor before hand! Message us with questions about what we take!

If its energy that is your issue, we stand by and are brand ambassadors for ENERGYbits. ENERGYbits are NON GMO spirulina algae that contain nutrients to boost your endurance, performance and improve your mental vitality.  We use them before every workout and love the way they make us feel.  Because they are all natural their ingredients will not clash with anything else you are taking or affect your heart rate like other energy boosters.  You could even quit coffee with ENERGYbits! Check out the website and if you are interested in ordering you can use code FOURC to receive 30% off!

Like we always say, try to keep it fun, keep it interesting – variety is the spice of life! Michelle joined a softball league, we’re looking to start dance lessons as a form of fitness and maybe to shake things up at the dinner table you want to find some extra guidance in the kitchen, find a healthy cooking class near you! If you’re in the NYC area check out this site for some classes! Or if you’re a snacker take a look at these fun snacks: 88 Unexpected Snacks Under 100 Calories by Laura Schwecherl

Tired of the same ol’ gym? Check out this post! The 27 Best Alternative Gyms in America by Sally Tamarkin


Resuscitate That Resolution!

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Resolution Resuscitation

It’s that time of year. The time of year when you either:

1. Forgot your had a resolution
2. Stopped caring about your resolution
3. Gave up on your resolution
4. Got frustrated with your resolution
5. All of the above.

Making resolutions are a tradition.  And of course getting healthy is one of the top resolutions out there. Come March our resolutions are the last thing on our list of things to do. But you can pick it back up again, the year is not over!  Check out our Tips of the Week blog for more info on how you can resuscitate your resolution!

Spring Softball, Cycling and more!

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Stop Thinking

So we’re back in the routine which is a mix between our at-home workouts of the CycleOPS, tabata’s and ShrinkingJeans.net challenges along with hitting our weekly Kettlebell Kickboxing classes!

We are very excited to hit Miss Motivational’s spin class this coming Thursday!

Even bigger news, Michelle has joined a softball league for the sping! She’ll be playing Monday nights and incorporating that into her exercise routine!

Its very important in order to keep things fresh and new to add variety to your weekly workouts! Find what interests you and get out there and go!


Revamped Nutrition Labels!

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New Nutrition Label

This week’s article is INCREDIBLE! We are very excited for these proposed changes to the nutrition labels!  From Greatist, the Top 4 Things You Should Know About The New Nutrition Labels by Denise Mann!

From larger calories, to specified sugars, good and bad fats, the new labels are going to rock your world and help you make better choices when it comes to what you eat! Check out the article for more info!


Easy Balsamic Chicken Marsala

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Chicken Marsala Spaghetti Squash

We were lucky enough to make this week’s recipe which is Easy Dutch Oven Balsamic Chicken Marsala from paleopot.com! We made a few alterations to the recipe as we did not have a dutch oven but used a crock pot as well as the tomato balsamic sauce in the original recipe, we made substitutions for.  So check out the link above for the original or follow ours below! Enjoy!


2 pounds of boneless/skinless chicken thighs.
1/2 cup of Balsamic Vinegar
2 – ½ cup diced tomatoes
1 small package (2 to 3 cups) of sliced bella mushrooms.
1 medium white or vidalia onion, cut in half and sliced into medium strips.
1 tbsp of butter or ghee.
2 cloves of garlic, chopped (I used like 5 or 6 cloves, but we love garlic)
Garlic Powder
salt & pepper to taste.

How you make it:

Before cooking, place chicken thighs in ziplock bag or container with 1/2 cup of balsamic vinegar and ½ cup diced tomatoes with Italian seasoning (I used parsley, oregano, garlic powder, salt and pepper). Marinate for at least 1 hour.
Turn crock pot on and let it warm.
Add your butter and garlic to sauté pan, stir until butter is melted then add to crock pot.
Season your chicken thighs with salt and pepper, and add to the sauté pan (with any remaining dressing from the bag) to brown, about 1 to 2 minutes on each side.
Once browned, add to crock pot with all liquid from the pan. Add the additional 2 cups of diced tomatoes. Add a layer of parsley, oregano and basil and stir in.
Use a wooden spoon or spatula to stir the tomatoes and scrape the bottom of your crock pot.
Add your onions and mushrooms to the top of your chicken and tomatoes, no need to stir in. (I stirred in eventually).
Cover and put crock pot on high for 1 hour.

Spaghetti Squash
Preheat oven to 375.
Place spaghetti squash in glass baking dish.
Bake for 1 hour.
After 1 hour, stick a fork in it to be sure its soft.
Remove from oven and let cool. (this could take a while. Its super hot inside which could result in burning yourself)
Once cooled, slice off the top where the stem is. Then cut through lengthwise. Carefully remove the seeds and what looks like pumpkin guts. Once clean, take a fork and scrape out the squash into a bowl. Doesn’t take much effort. It should very easily come out in strings like spaghetti. Its magical!
When choosing a spaghetti squash make sure it is bright yellow. That means its ripe.

Real-Deal Chocolate Chip Cookies

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Real Deal Choc Chip Cookies

Lets discuss this ridiculously amazing recipe for “everything-free” chocolate chip COOKIES!

They are the Real-Deal Chocolate Chip Cookies from Against All Grain! We followed the recipe exactly using the grassfed butter suggestion (check out the recipe and you’ll understand) and they were AMAZING! We took them on vacation with us and they were the perfect treat and home comfort for the plane ride or just snacking while we were back in the room!

If you try them, please let us know how much you love them! Because we know you will!

Revive Your Playlist

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This week’s song is Bad Girls by M.I.A. We first heard it in the trailer for the movie The Heat with Sandra Bullock and Melissa McCarthy.  They both totally kick butt in the movie and this song helps us kill it in our workouts!

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