Motivation Monday ~ Live Without It

There are so many distractions in the world today keeping us from enjoying the present moment. I look around as I wait on line at the grocery store and everyone is on their phones.  I was talking to some millennials and they were talking about how lost they would be without their phone. We can become too attached to certain things to the point we are missing out on life. Why are material items so appealing? Why do we think to check Facebook before we acknowledge the nature and people around us? There are people already lined up to purchase the new iPhone! We have lost the sense of what is truly important to us and invaluable in life.

This week we challenge you to pick one thing you think you can’t live without that might be keeping you from reaching your goal as quickly as you would like. Give it up for the entire week! It could be checking your email on your phone, surfing social media, buying a second coffee or soda, happy hour cocktail, a certain food, take-out lunch, etc.

Pick something that is going to be hard to give up so you develop your willpower and discipline. Each day, instead of focusing on what you can’t have, look at all you have and write down one thing you are grateful for. Once you accomplish this, you will see how much you can do when you set your mind to it!


Health & Happiness,
Kacie & GFFI Team

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Workout Wednesdsay ~ Super Circuit

Guys, I’ve got GREAT news. Today’s circuit workout only has ONE round. Yep, you heard me right, just one. One itty bitty round of a super intense circuit.

See how I snuck in that super intense part? I was hoping you’d miss that. Just remember, you only have to do it once! Yeah, focus on that part ok and not cursing our names as your busting out your burpees, mkay?

In all seriousness, this kick ass workout is time efficient and will work every inch of you. While there is only one round of the exercises, you can break down the number of reps for each exercise into as many sets as you need in order to get through it.

Enjoy fitness beasts!

Warm-Up: 2x 30s rounds of the following

  • Jumping jacks
  • Inchworms
  • Butt kicks
  • Alternating wood chop lunges

Super circuit: Complete one round of the following exercises. Complete all reps of the exercise before moving onto the next. You can break down the reps into as many sets as needed, but try to minimize your rest time.

  1. Burpees – x45
  2. Chin up (assisted if needed) – x30
  3. Dips – x50
  4. Goblet Squat – x70
  5. Battle Rope (double arm slams)- x100
  6. Weighted sit-up – x60
  7. Sumo squat jumping jacks – x85

Cool down and stretch!

Get Fit For It,


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Foodie Friday ~ Crustless Vegetable Pot Pie

This week we wanted to share with you a healthier alternative to the traditional chicken pot pie dish that so many of us love to have during the fall and winter months. Try this recipe and enjoy all delicious taste without the guilt.

Crust-less Vegetable Pot Pie
Makes about 4 servings


2 cup mushrooms, diced
2 Tablespoon olive oil
1 small onion, finely chopped
3 celery stalks, finely chopped
3 carrots, small diced
2 parsnips, small diced
2 cups winter squash (butternut or pumpkin), small diced
1 Tablespoon fresh rosemary, finely chopped
1 cup low-sodium vegetable broth
2 teaspoon almond flour
1/2 cup coconut milk
2/3 cup frozen baby peas
salt & pepper to taste
4 cups of cooked quinoa


  1. Cook quinoa according to package directions.
  2. In a medium skillet, heat olive oil over medium-high heat. Add onions, mushrooms, celery, carrots, parsnips, squash and rosemary. Cook covered for 5 minutes stirring occasionally.
  3. Add vegetable broth and bring to a boil. Once boiling, reduce to a simmer and continue cooking until vegetables are tender and liquid is mostly evaporated.
  4. In a small bowl whisk the milk and flour together making sure there are no lumps. Once mixed, add to the broth mixture in the skillet. Bring back to a boil and simmer until it thickens.
  5. Add peas, salt and pepper and mix together.
  6. Serve over quinoa and enjoy

Health & Happiness,
Kacie & GFFI Team

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Workout Wednesday ~ Yoga Sequence From Emma Silverman

As I find my autumn routine, I feel inspired to follow a regular warming yoga practice. I couldn’t help but think of one of my favorite yoga instructors who was my inspiration for years! I encourage you all to check out her blog as well as buy her published book! You will not be disappointed!

Here is one of her many great sequences I came across and wanted to share with you. I believe we all need a little more yoga in our lives. I know if it were me and the challenge was presented, say on a blog I regularly read, I would make the point to do it! I hope you join me and try this yoga sequence.


Emma’s Sequence:
1. Begin supine
2. Massage lower back by circling knees, both directions
3. Roll forward and back along spine, but not directly along the spine
4. Roll to seated
5. Take hands underneath knees into Upward Boat pose. Draw circles with your legs by bending and straightening the legs at the knees and circling from the hip. Draw circles both ways.
6. Table top
7. Cat/cow spine in table top
8. Downward Facing Dog
9. Lift right leg to sky
10. Draw circles with knees, both directions
11. 3 rounds knee to nose
12. Warrior I
13. Inhale arms up, exhale torso hovering over thigh and arms alongside hips. Repeat 6x-ish.
14. Humble Warrior
15. Warrior II
16. Peaceful Warrior
17. Extended Side Angle
18. Straighten right leg and take left hand down left leg for side stretch
19. Triangle Pose
20. Warrior II
21. Low lunge twist
22. Vinyasa
23. Come to seat. Take hands behind hips on floor, with fingertips pointing forward (towards hips). Take the same circles as step 5, but with hands behind you. If this is too much for lower back, repeat step 5.
24. Repeat steps 7-22 with left leg forward
25. Lift right leg in three-legged dog
26. Flip dog
27. Warrior I
28. Humble Warrior
29. Warrior III
30. Balancing Half Moon
31. Warrior II
32. High Lunge
33. High Lunge with hands prayer position twist
34. High Lunge
35. Vinyasa
36. Come to seat. Tolasana or Scales Pose, with time beforehand to experience Uddiayana Bandha and use it consciously during Scales. Repeat 2x.
37. Repeat steps 25-35 with left leg forward
38. Flow between Tolasana and Upward Boat Pose, moving with the breath. Continue, letting heat build in the body.
39. Vinyasa
40. Supine Pigeon Pose, both sides
41. Supine Twists
42. Inversion of choice (maybe Legs up the Wall?)
43. Savasana

Thank you Emma!

Health & Happiness,
Kacie & GFFI Team

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Motivation Monday ~ Clean Up Your Act

I am focusing on living a cleaner and greener lifestyle removing chemicals and crap from my food, cleaning products, skin care and more. As I continue to clean my surrondings, I couldn’t help but think about people’s training. Now lets clean up your training. No matter how great of an athlete you are, there is always something that could be changed or improved.

Let’s take a look at a few examples that you might want to start with. Before we start, remember that you have to be honest with yourself and be willing to dissect and critique yourself. We all have a long list of tweaks we could work on so don’t stress if you find yourself with a long list. Pick one or two at a time and work your way through your list.

The Clean Up Bad Habits Checklist:
Warm up routine
Cool down routine
Stretching habits
Hydration practices
Fueling practices
Gear worn & replacement
Equipment usage & Maintanence
Recovery time & practices
Speed work (Hills, tempo, sprints)
Endurance schedule
Form & technique
Fun Factor – Are you enjoying yourself
Sleep Practices
Nutrition program
Time of day you train
Who you train with
Cross training routine
Lift/Strength training
Goal setting- are they realistic? Beneficial?

I know this list is overwhelming! The purpose of this is not to have you stress out but to think about where you need the most work and take the time to work on it. Make it a priority. Pick one or two items and see the difference in your training. Once you have adjusted, move down your list and continue to improve your performance. Bookmark this post and come back to it in 6-8 weeks to see if you can find something else to change.

Health & Happiness,
Kacie & GFFI Team

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