Foodie Friday – Homemade Lasagna

This week we thought we would share with you one of our favorite make-ahead dinners. You can add even more vegetables than we did and also add meat if you are a meat lover. This is a great thing to make or bring to parties ๐Ÿ™‚ Stay healthy while you celebrate this year ๐Ÿ™‚

Vegetable Lasagna

1 pkg lasagna noodles (whole wheat)
28 oz crushed tomatoes with basil
8 oz part-skim ricotta
12-16 oz low fat cottage cheese
1 egg
2 cloves garlic, minced
1 Tbs olive oil
4 small zucchini, thinly sliced
2 medium onions, thinly slivered
1 pt mushrooms, sliced
16 oz spinach
2 tsp italian seasoning
โ…” cup mozzarella cheese for the top


  1. Preheat oven to 375F
  2. In a pasta pot, boil water for lasagna noodles and cook noodles according to directions
  3. Heat a large skillet over medium-high heat. Add olive oil and when hot, add zucchini, mushrooms, spinach and onions. Stir occasionally so they do not stick to the pan. Once they are just tender, about 4-5 minutes, remove from the heat.
  4. In a large bowl, add egg, ricotta cheese and cottage cheese. Mix until evenly distributed. Add italian seasoning, salt, pepper and garlic.
  5. Taking a large baking dish, assemble your lasagna layers. Place a fourth of the crushed tomatoes down, then add a third of the noodles on top of the sauce. spread half of the cheese mixture across the noodles and then half the veggie mixture. Repeat again starting with the crushed tomatoes.
  6. After placing the third layer of noodles, spread the last fourth of the tomatoes down and then sprinkle the mozzarella cheese over the top.
  7. Cover the top with tin foil and bake for 20 minutes, uncover and continue baking for 10 minutes or until cheese melts.
  8. Serve or refrigerate until ready to eat

Let us know how you like this recipe!

Health & Happiness,

PS – For those of you who are non-dairy eaters, you can substitute soft tofu or other vegan cheese options or our favorite way to make it – winter squash puree (more veggies, less problems) ๐Ÿ™‚

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Workout Wednesday ~ Quick At-Home Routine for traveling or busy days

For this weekโ€™s Workout Wednesday, we want to offer you a quick at-home workout. It is the perfect routine to have ready when the snow buries you inside. Or if you are off to visit friends and family and need a hotel workout that is quick and effective ๐Ÿ™‚ Make sure to bookmark the page and print it so you always have a workout at hand to kick your butt. Snow days & Holidays donโ€™t equal rest days! #GetFitNow #NoExcuses

At-Home Workout

Warm up: 3 x 30s intervals
Jumping jacks
Side to side lunges
XC ski
Jump rope

Main Set:

AMRAP 10-minute interval
5 burpees
20 squats
10 lunge jumps
20 bicycle crunch (slow tempo)
10 push ups
5 V-ups

AMRAP 10-minute interval
30 mountain climbers
25 sumo squats
20 plank shoulder taps
15 knee-in crunches
10 lunges
5 roll to tuck jumps

Cool Down & Stretch for 5 -10 minutes

Health & Happiness,

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Motivation Monday ~ Overcoming Frustration

Working through Frustration

After a couple rough weeks at the gym I thought a great topic to discuss would be frustration. We all become frustrated with ourselves, our surroundings and what we are doing at certain times in our lives but like everything else, we must move past it. How exactly do we cope and react when frustration starts to build? Do we throw in the towel and quit? Is it worth continuing? How do we stay focused and work through the emotions, thoughts and feelings? I don’t have all the answers to these questions but I am happy to share the frustration I have experienced recently during my training.

Now, to understand this I am going to explain a bit about myself first. I have always loved running and it has never been a challenge to lace up and head out the door. Now by no means was I fast enough to be a professional or win but even months without running I could come back with a pace that some day-to-day runners dream about reaching. Needless to say, I haven’t spent much time working on the mechanics of it since I have always been happy with where I have been performing. After dealing with 2 herniated discs and coping with the pain and discomfort for over a year and a half, I have been dedicating most of my training to improving my body mechanics and activating the correct muscles.

After months of doing PT and building from tiny 1-in leg lifts, I tried running. I did 1-minute every 5 mins and guess what… 2 hours later, my back hurt and I knew my glutes weren’t doing what they needed to do! I thought, “how after all these months is this even possible?” The thing is, what feels long to us mentally doesn’t always equate to what our body believes. After 30 years of running with no mechanics and pushing myself to the max, it makes perfect sense that it would take this long to recondition my body. Now I just have to stop getting frustrated and discouraged and commit to the things that are the MOST important to get back to where I was. Does this mean no running? Yes. Does it mean forever? No. Really it is yet another reminder we have no control and have to have patience regardless of what comes our way.ย So here I am, unable to do something I love and I was frustrated to no end!

If I always stopped when I became frustrated with something or couldn’t currently do something I wanted to do, I wouldn’t have made it this far in life! I wouldn’t have graduated from Cornell. I wouldn’t have been a sous chef and cooked in multiple kitchens. I wouldn’t have done a marathon or an Ironman. Lastly, I wouldn’t be where I am today – in DC running my own company! None of the listed above was easy and let me tell you, there were many times I was MORE than frustrated! What did I do to get through these obstacles? Determination and hope that everything will fall into place if I continue to work at it every day. The best thing you can do when the going gets tough is COMMIT! Make it your number one priority and don’t let anything get in your way from doing what you need to do to make it a reality.

If I am serious about running again, then I need to commit and concentrate on what is most important a.k.a glute and pelvic stability. If I quit, I will never see any progress and never get better. I have continue to do the right workouts for me now, I will see small changes and those will lead to big ones. Eventually I will be back to the sport I love so much!

Life is a work in progress and frustration is a part of that. Most things are down right hard and slow to progress at all. Use frustration as a way to remind yourself to stop stressing over the details and take a step back to see the big picture. If you continue to move forward and progress, there is no need to get frustrated but instead remember to be patient because with time, you will reach your goal. Patience is key to getting anything accomplished, so try to settle into where you are and have faith you will improve. Never give up on yourself, remember your why and persevere!

I hope you could get something out of my story. Remember, I am with you and together we can support each other so we don’t give up and regret it later. This week try to concentrate on your goal(s) and your strategies for working through any frustration that may arise.

Health & Happiness,
Kc & GFFI Family

Fun Fact – The logo of GFFI represents discipline, perseverance and patience – the true secret to accomplishing your goals in fitness and in life ๐Ÿ™‚ย 

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Foodie Friday ~ Super Tuna Salad

When you need an easy weeknight meal or a lunch that you can prepare for the entire week, look no further than our super tuna salad! It’s power packed with protein and lots of delicious veggies to give you sustaining power throughout the day. AND, it’s versatile. Eat it on a bed of greens (tuna salad, salad anyone?) in a pita or tortilla with lettuce and tomatoes, on top of crackers or even plain. Enjoy!


  • 4 cans chunk light albacore tuna in water
  • 1/4 C yellow pepper, finely diced
  • 1/4 C celery, finely diced
  • 1/4 C red onion, finely diced
  • 1/4ย  C carrot, finely diced
  • 1/2 C light mayonnaise
  • 1/2 C plain, non-fat Greek yogurt
  • salt and pepper to taste


  1. Open and drain the canned tuna and empty into a medium sized mixing bowl.
  2. Finely dice all veggies and add to bowl. Add in mayonnaise, Greek yogurt, and salt and pepper to taste. Stir to combine until well mixed.
  3. Serve on a bed of greens with additional veggies or on a whole wheat tortilla for a quick and easy lunch.

Get Fit For It,


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Workout Wednesday: AMRAP Quickie

It’s the holiday season and you don’t have much time to squeeze in a workout, thus presenting you with the choice to blow it off or wake up at some ungodly hour to get in your regular routine. While I am fully in favor of waking up for early morning workouts, they are just not always feasible and can lead to the overall sense of exhaustion that can accompany the season.

But what if there was a third option? My friends, I present to you the AMRAP Quickie. It’s short, it’s intense, it will give you a great sweat, and you can proceed with your day. Sound good? Ok, well then let’s get to it! No time to waste on silly blog posts when there are quickie workouts to be had!

AMRAP Quickie: Perform 5 rounds of the following exercises with the goal of trying to increase your number of reps per exercise with each consecutive set.

  • 100m Row (or 1/4 sprint if you do not have access to a row machine) as fast as possible
  • 1 minute Push-ups
  • 1 minute Burpees
  • 1 minute Jump Squats
  • 1 minute V-ups


Get Fit For It,


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