Flipping through the most recent issue of Woman's Health, I came across this incredibly easy to read and informative vitamin chart. I always try to stay on top of my vitamins, especially since I am a vegetarian, but with all the different types it can get so confusing. Above is a guide put together by Woman's Health that outlines the correct foods and vitamins you should be taking based on your diet, fitness level, and lifestyle. 

Cheers!
MK

For as long as I can remember, I have been obsessed with fruit and veggie "chips"- banana chips, kale chips, beet chips and especially apple chips. It's amazing how a couple hours in the oven and a sprinkle of ground cinnamon can transform an apple and make them taste exactly (or even better in my opinion) to the store bought version! 

Prep Time:  less than 10 minutes (as long as it takes you to slice apples) 
Cook Time: 2 hours 

What you'll need: 

• Mandoline slicer or very sharp knife 
• Parchment paper 
• Baking sheet 

Ingredients: 

• Two large apples (I used Honeycrisp) 
• Ground Cinnamon 

Cheers!
MK

"There is an app for that", could not be more true for K and I. From cooking to fitness and everyday tasks, we use apps to help us with pretty much everything. Here are a couple apps and websites we're loving lately.

The Skimm- While not an app, this is an amazing free online service that everyone should take advantage of. Their slogan, "we read, you skimm", explains their purpose quite well. The Skimm is a daily email subscription that provides worldwide headline and US news for the day in an interesting and easy to read format. As a busy college student I find myself stuck in a bubble from the outside world, but waking up and reading The Skimm every morning keeps me informed of whats going on in the news. 

Map My Run:  This is a great app for every level of runner. Map My Run tracks pace, calories, routes, and mile times whether you're walking, running or biking. The app also has features that track improvement in time and pace as well as the option to log your food intake and keep track of nutrition. My favorite part of the app allows you to search routes other people have done in your area. Makes finding a new route a lot easier! 

Happy Cow:  My mom read about this app in a New York Times article and knew I would love it. As a vegetarian, eating out can always be a challenge but Happy Cow makes it much easier. Happy Cow is a vegetarian and vegan restaurant guide, which provides the user information of veg friendly restaurants around you anywhere in the US. The app shows other users rating and reviews, menus and links to the website as well as providing directions to the restaurant. 

Net-A-Porter:  This fabulous online premier shopping website has really brought their app A game. Recently launching their own fashion magazine Porter Magazine, their new app is equally amazing. The app allows users to scan pages of the magazine and online shop right from the page to your phone or ipad. You can send items to your wish-list or share them with a friend at the ease of a message or email. A must have app for fashion addicts like us. 

What are some new apps you have been using lately? 

Cheers!
MK

Cheers!
MK

We couldn't resist posting a spotlight on Sweaty Betty with their new looks for spring. I love the pops of color they use on their workout gear without completely overdoing it. I also am obsessed with this cozy long sleeve top and this pale pink sweater for lounging around the house or for going to the gym. 

Click on any of the pictures above to shop these MK picks! Also, check out Sweaty Betty's amazing Spring/Summer 2014 line by watching the video below.

SoulCycle: SoulCycle has completely revamped the traditional cycling class. These 45 minute classes focus on empowering their riders with inspirational instructors, candlelight, awesome music, and aesthetically pleasing studio spaces. During each class, you'll climb, jog, sprint, dance, and work harder than you ever thought you could. It's an incredible full-body workout and even had a free weight portion that targets your arms (my favorite part!). Check out their website to find a studio near you. A single class is $34 dollars with a $3 shoe charge (if you need them) but your first ride is only $20 with no charge for shoes! Also, they offer a number of packages if you want to buy a bunch of classes at once. 

Pure Barre: A 55 minute low impact full-body workout created for woman to target the problem areas: hips, thighs, abdominals and arms. The class involves a lot of small targeted movements with free weights, floor work, and positions on the ballet barre.  Although the movements are small, your muscles will be shaking and you'll feel a burn like you've never felt before. I'm fairly new to Pure Barre, but from the small amount of classes I have taken, I've become  completely obsessed. I absolutely love the flow of the class and can't wait to take more. Check out the website to find a location near you. A single class is only $22 and an introductory four class bundle is only $40!

TRX:  Another great low impact full-body workout that focuses on balance, flexibility, and strengthening the core. TRX is perfect for any age and fitness level because every movement can be adapted to increase or decrease resistance depending on how much you want to challenge yourself. The classes use the TRX suspension trainer where each person has there own set of ropes and works against their bodyweight. With the ropes, you complete moves at different angles and positions  to strengthen and tone. Your muscles will be sore immediately after the class ends! Check out their website to find a trainer or facility near your. Prices vary depending on location, but a single class is typically $25 and like most workout classes there are great deals for buying packages. 

Equinox Mat Pilates: Mat Pilates is an amazing full-body workout that strengthens and stretches. Mat classes are offered at a number of gyms and Pilates studios, but I am a huge fan of the classes at Equinox gyms. The best part of Pilates is its focus on core strength and its emphasis on the quality of each movement rather than the weight or number of repetitions. Unlike yoga, the class moves a little faster but it still has a relaxing side. When you join an Equinox gym, you receive a complimentary 55 minute session on the reformer but mat classes are offered regularly. 

Let us know if you have a favorite workout class!

Cheers!
MK

1) The NutriBullet - The NutriBullet is the best smoothie maker for the girl on the go or after a tough workout. It's unlike any other machine or blender because it breaks down ingredients to their most nutritious state. It's incredibly easy to use and the smoothie possibilities are endless. Our favorite is combination is frozen berries, yogurt, and banana.

2) Amazing Grass: Raw Reserve Superfood Packets - These little packets are the perfect mid-morning boost. I've decided to cut down on my caffeine consumption (no more three cups of coffee a day) and was desperatly looking for something to help keep up my energy. Besides boosting energy, there are over 25 billion probiotics per serving and it is the perfect combination of all the best superfoods. I love the berry flavor mixed with water, but it could also be great in smoothies or with almond milk! 

3) Organic Chia Energy Squares - I recently discovered these chia energy squares when I was searching for a post run snack. They're great for anyone who's active and are loaded with organic chia seeds, dates, cashews, and more. Just one square is the perfect boost of energy!

4) Nutiva Coconut Oil - There are literally hundreds of uses and benefits of coconut oil from cooking to baking, to skin care and hair care. I love using coconut oil as a substitute for butter on toast and for olive oil when sautéing vegetables. 

5) Vegetable Spiralizer - This vegetable spiralizer is the greatest thing to ever happen to us. It's affordable and, like the NutriBullet, the recipe possibilities are endless. If you missed our Zucchini "Pasta" with Butternut Squash recipe, check it out here. We're also a huge fan of this website, which offers a ton of ideas for the spiralizer. 

6) Skinny Girl On The Go Protein Bar - There are so many great products from Skinny Girl including these tasty granola bars. With only 180 calories and 9 grams of protein, they are the perfect afternoon pick me up. The dark chocolate multigrain pretzel is our favorite! 

Cheers!
MK

I couldn't be more excited to share this recipe with everyone! It's my new favorite meal and not to mention its healthy, delicious, and easy to make. My mom and I found it in the Williams-Sonoma magazine, but you can also find it here. We've found you always need more zucchini than they suggest because the zucchini shrinks once it's cooked. The Spiral Vegetable Slicer is the best investment we've ever made.

Prep Time: 15 minutes
Cook Time: 20 minutes
Serves: 4

What You'll Need

• Spiral Vegetable Slicer (only $39.99 at Williams-Sonoma!)
• Medium sauce pan

Ingredients 

• 2 tbs olive oil
• 1 butternut squash peeled, seeded & diced (you can buy it already diced!)
• 1 garlic clove, minced
• pinch of red pepper flakes
• 6 zucchini
• 1/2 cup finely grated Parmigiano-Reggiano, plus shaved cheese for garnish
• Lemon-Thyme Dipping Oil for drizzling 

Let us know what you think! 

Cheers!
MK

black Nikes // coral Asics // blue Brooks // white & pink Nikes // purple Asics // black & coral Asics 

I've found that following a 12 week plan is much easier than expected. I thought it would take months before I could run for a solid hour, but I'm already happily and comfortably at that point. It's great to follow a plan like the one above and adapt it to fit into your own schedule. With work, school, and everything else going on, it's hard to predict when exactly I'll be able to fit in a work out or a long distance run. Following a week by week training plan allows you to choose the days you want to run, rest, cross train, etc. I'd also recommend the No Vice: Hal Higdon Half Marathon app. Hal Higdon is a incredibly well known Olympic champion, and author of 36 books including the best-selling book Marathon: The Ultimate Training Guide. He's completed over 111 marathons, which is over a casual 2,908 miles - I'd say he know what he's talking about. His app creates a 12 week training plan which allows you to log runs and workouts, and gives a tidbit of advice each day. I'd definitely recommend it!

Strength training is just as important as running. I learned this the hard way from running before my legs were ready and getting shin splits and achy knees as a result. Here are some workouts we do after a run or on strength training day from our  favorite workout app POPSUGAR Fitness.

10 Minute Ab and Core Workout: Having a strong core is so important in long distance running, and I think has even helped me run at a faster pace. This 10 minute video does not require any extra equipment, perfect for those days you can't make it to the gym. 

5 Minute Arm Workout: Even though this workout is only five minutes, it definitely leaves our arms sore and tired the next day. Like we have mentioned before we are always switching up our arm workouts, but this is my favorite one right now. 

5 Inner Thigh Exercises: This video outlines 5 different thigh moves and even includes little pop ups on the screen of tips the trainer on screen my not point out. These 5 thigh burning moves are really great at targeting your inner upper thigh. 

Tips For Having a Better Run:  Three really helpful tips to be best prepared for a great run. 

It's been amazing to see how setting a goal and sticking to a schedule has helped us run further and longer than we ever have before.  We're really starting to feel like runners!

Cheers!
MK