Get a Grip Workout + ‘Tis the Spartan Race Pass Season #Giveaway

Note: After you “get a grip” make sure you pop all the way down on this post to find out about 2017 Season Passes for Spartan Race (hurry, they are rumored to sell out soon) an also to enter my giveaway for a chance to win a free Spartan Race registration. 

If you’re not training grip, you’re likely sabotaging any chance getting through a Spartan Race burpee free. Reflect back to your last race and count up the number of obstacles that require a strong and lasting grip. These grip-intensive obstacles include the rig, the monkey bars, the bucket carry, the rope climb, the Tyrolean traverse, Tarzan swing, wall jumps, and, lemme see, nearly everything . . . including shaking hands on the podium!

Grip Training for Spartan

By adding grip-training exercises to your workout a few times per week, you can achieve lower-arm and grip gains which will increase your strength to handle more weight and more reps  — or, basically hold on longer! The muscle guys in the gym swear by grip training maximize strength and size, but don’t worry girls – I work out my grip often and don’t have Popeye-sized forearms, pretty sure you have to be genetically predisposed or questionable supplement enhanced for that to happen.

There are three types of grip including. support grip (hanging and holding), crush grip (clenching and squeezing) and pinch grip (pinching). Training these different grips oven overlaps one another, but here are some basic categories of grip-strength exercises:

Hanging – Try to hang from any surface with shoulders fully extended, in the “deadhang” position until failure. Grab onto a variety of surfaces (safety first) including traditional pull-up bars, fat bars, the ends of towels or functional straps (like GripSling … use code thefitfork20 to save 20%) ropes, tree limbs, rafters, vertical pipes — each provides a different challenge to the grip.

Dead hang for grip strength.

Lifting – Grip is always involved in lifting, unless you are doing legs on a machine. The fatter the bar used in your lifts, the more difficult it will be on your grip. That’s why those chubby monkey bars at Spartan Race are harder than the garden variety playground version. A wider diameter bar redistributes stress from the joints and onto the muscles as the weight is transferred to a larger area of the hand.  If your gym has a fat bar, try it. Or, purchase special grips to slide on (check out Fat Gripz), or simply wrap a strap or towel around the bar.

Carrying – Practice carrying objects of different sizes and poundage, your body will have to adjust accommodate the varying loads. Of course, the whole body is involved in toting stuff around, a strong grip can help you hold more and go further. Carries to practice include farmer carry with plates, dumbbells, kettlebells or any other luggable item with a handle. For greater grip gains, try threading a towel through the handle and carry grasping onto the ends of the towel. Also, practice carrying non-handled, heavy objects such as sandbags, pancakes, loaded buckets from the base.

Farmer Carry with a towel for grip training.

Pinching – Improve your pinch grip, and hopefully maintain contact with the Z Wall or Horizontal Climb obstacles, by mastering exercises that require maintaining contact with an item placed between thumb and fingers while leaving palm open. Classic pinch grip exercises include the one hand pinch plate, two hand pinch plate and pinch plate curls.

Pinch Plates exercise for grip strenth.

Example: Pinch Plates

Farmer Carry with a towel for grip training.

Example: Plate Curls

Crushing – Maximize your crush grip strength by squeezing grippers, tennis balls or beer cans. I also think the mobility balls from ACUmobility work pretty well for gripping — save 20% with code AcumobFitFork Look at that grimace below, I’m having my crush grip strength measured.

jennifer-fisher-thefitfork-com-death-grip-fittest-fitfluential

Get a Grip Workout will strengthen your lower arms for better obstacle crushing in Spartan and other obstacle course races.

So, ready to give grip training a try? Work in any of the methods I’ve described above, or try this “Get a Grip Workout” I like to do every week.  Use the appropriate poundage for your strength and frame, and progress slowly – these exercises are way harder than they sound, and honestly, the first few sessions you may think nearly impossible (or at least I did).  For those who’ve crushed the workout, I’ve added challenge modifications – have fun!

Spartan Season Pass 2017

Also, before I slip away for my Spartan training, I wanted to tell y’all to HURRY and get your Spartan Race 2017 Season Passes ASAP, they are very likely to sell out quick. Thankfully, there are three Season Pass options – Trifecta Pass, Open Pass and Elite Pass – so one should suit your level of crazy. I opted to get my husband and I each the Trifecta Season Pass – it’s good for three races in any division (elite, competitive and open) and comes with additional perks. It can be used for Beast, Super and Sprint – but the fine print actually says you do any three distances of your choosing, even if all the same.  The Open and Elite Passes are more expensive, but your get #ALLTHESPARTANALLTHETIME

So, head over and get your Spartan Race Season Pass today – it also makes a great holiday gift for the obstacle course fan in your life. Meanwhile, enter my giveaway for a code for FREE entry into a Spartan Race of your choice (U.S. Open Division only). But, don’t let entering stop you from getting the Season Pass – if you win, you can use it to encourage a significant other, one of your children or a buddy to try his or her first race!

Disclaimer: Giveaway and promotion of Season Pass sponsored by Spartan Race, however all opinions, comments and enthusiasm are my own.
a Rafflecopter giveaway

Cranberry Orange Bourbon Beef Stew w/ Sage Romano Grits + #StubbsInsider Giveaway

This post and giveaway was sponsored by Stubb’s Legendary Bar-B-Q , however all opinions, comments and enthusiasm are my own.

Cranberry Orange Bourbon Beef Stew on Sage Romano Grits

This holiday season, I’ve made a vow to make all my meals with love, happiness and smiles. Not just the big celebration dinners, but also the crazy night meals when we’ve been out all day running errands, visiting with family or volunteering with our favorite charity (Brown Santa).  Some times on these chaotic nights, I get grumbly about making supper, but shortcuts with Stubb’s Legendary Bar-B-Q products  keep me grinning even after sitting in shopping mall traffic or spending hours trying to figure out which bulb in a string of lights has burned out.

Cranberry Orange Bourbon Beef Stew on Sage Romano Grits in slow cooker

For this slow cooker recipe, I’ve used Stubb’s Smokehouse Bourbon Cookin’ Sauce. This convienient product (which is gluten free) works in both the skillet and slow cooker. It contains a flavorful sauce pouch made with bourbon, garlic and rosemary along with a spice packet that can be used to prep the meat. Browning Stew Meat

One little hint extra step I have for this quick and easy recipe is to brown the stew meat before putting in the crock pot. While this may seem unnecessary (and you can skip if absolutely pressed for time), it does create an amazing caramelization on the beef which helps to create a more complex flavor experience. Cranberry Orange Bourbon Beef Stew on Sage Romano Grits -  an easy slow cooker meat that will satisfy your guests this holiday season.

Don’t just think of Stubb’s ONLY as a way to fix traditional Texas BBQ. They have so many delicious Bar-B-Q sauces, marinades, rubs and Cookin’ Sauces that offer bold flavors to spur on your creativity in the kitchen this holiday season.

Of course, I love to create my own new holiday recipes as well as revisit family food traditions, but why recreate the wheel on every single side dish for Thanksgiving, Christmas and other winter family gatherings when Stubb’s has complied a delicious collection of recipes for the season?! stubbs-roasted-brussels-sprouts

Yes-sir-ee, the Stubb’s Roasted Brussels Sprouts will be a delicious compliment to my Slow Cooker Cranberry-Orange Beef Stew with Rosemary Garlic Grits. You need to try these, so amazing!   

stubbs-cranberry-orange-beef-packageTo help you get cooking with down-home but daring style, I’m hosting a giveaway for one reader to win a Stubb’s Prize Pack that includes a spatula, T-shirt, Stubb’s hat and coupons for free Stubb’s products (yeehaw)!  Just enter via the Rafflecopter app below:

a Rafflecopter giveaway


Cranberry Orange Bourbon Beef Stew on Sage Romano Grits
Cranberry Orange Bourbon Beef Stew w/ Sage Romano Grits
Print Recipe
Warm up with this tasty beef stew that is slightly spicy, sweet and tangy -- it makes a hearty meal topped on grits but you can also pair with pasta, potatoes, and whole grains.
Servings Prep Time
4 to 6 servings 10 minutes
Cook Time
4 hours
Servings Prep Time
4 to 6 servings 10 minutes
Cook Time
4 hours
Cranberry Orange Bourbon Beef Stew on Sage Romano Grits
Cranberry Orange Bourbon Beef Stew w/ Sage Romano Grits
Print Recipe
Warm up with this tasty beef stew that is slightly spicy, sweet and tangy -- it makes a hearty meal topped on grits but you can also pair with pasta, potatoes, and whole grains.
Servings Prep Time
4 to 6 servings 10 minutes
Cook Time
4 hours
Servings Prep Time
4 to 6 servings 10 minutes
Cook Time
4 hours
Instructions
for stew
  1. Sprinkle stew meat with spice packet from Stubb’s Slow Cooker Sauce (or simply season with salt and pepper for alternative preparation).
  2. Heat large, heavy-duty skillet to medium-high heat and brown stew meat in single layer. Don’t overcrowd, work in batches if necessary, draining cooking liquid between.
  3. Add browned stew meat to 6-quart slow cooker along with chopped onion, cranberry sauce, orange segments, orange zest, bourbon and Stubb’s Slow Cooker Sauce. Stir to combine.
  4. Top slow cooker with lid and simmer on high heat for 4 to 6 hours, or until beef tender. If desired, add 1 cup fresh cranberries to last 1 hour of simmering.
  5. *** If you can’t find Stubb’s Cookin’ Smokehouse Bourbon Flavor, the use this substitute. To season stew meat before browning, sprinkle with mixture of 1 teaspoon salt, 1 teaspoon ground pepper and ½ teaspoon red pepper flakes. For liquid, add 1 cup beef broth, 1 teaspoon chipotle chile powder, 1 teaspoon ground cumin and add an additional 1 ounce of bourbon whiskey.
for grits
  1. Add water to saucepan and bring to boil over medium-high heat. Slowly stir in grits, sage and salt and then reduce to medium-low for simmer.
  2. Simmer for about 7 minutes stirring frequently. When thickened, stir in cheese until incorporated. Remove from heat.
  3. To serve, place a mound of grits on a plate and use a slotted spoon to remove beef, onions and fruit from slow cooker. Top with optional garnishes of grated orange zest and chopped parsley.
Share this Recipe
Powered byWP Ultimate Recipe

8 Ways Watermelon Sweetens Workouts and Runs #WatermelonForHealth

This post is sponsored by National Watermelon Promotion Board, and the content, opinions and enthusiasm expressed here are all my own.

watermelon hula hooping

I love all the fruits, but have BIG love for watermelon – that’s no secret!  I’ve tried to name the one single reason why I love this mega melon, but I can’t. There are just so many reasons I love watermelon — it brings back great childhood memories and has played a role in creating new ones with my kids, it’s insanely yummy enjoyed straight off the rind or used as a healthy ingredient in both sweet and savory recipes! But, other motives for my watermelon munching madness are the bumper crop of benefits for health, wellness and fitness.

For example, when it comes to fitness, the watermelon may be the only piece of workout equipment that can be eaten afterward.  While working out with a watermelon may sound crazy, it makes perfect sense – melons are available in a range of weights (from 2 pound personal-sized melon to seeded varieties tipping the scales at 30 pounds and beyond.  Watermelon isn’t expensive in a price-per-pound sense; I mean have you seen the price of a kettlebell?! And, this “two-fer” fitness fruit is really more of an amazing deal knowing you’ll slice open a melon to enjoy afterward (or even just drink the juice on the go).  Since I like to #KeepFitFun and put the “FUN” in FUNctional fitness – check out my video above that I hope inspires you to get after a watermelon workout and then refuel with the fruit for recovery!

8 Amazing Reasons Watermelon Sweetens a Run or Workout

Yes, watermelon is delicious and natural, so much better than a sugary goo when needed as a carb source for quickly sourced. The melons come by their name honestly, comprised of 92% water and loaded with potassium and other electrolytes that will help keep fluid levels in check and hopefully keep muscle cramps away. It’s also high in other vitamins and antioxidents that are beneficial for wellness and the L-citrulline in watermelon has been studied for its ability to quicken muscle recovery. Get more details on these benefits of Watermelon for Health at Watermelon.org.

watermelon-for-health

See how eating watermelon is a win-win? Discover more fitness-focused watermelon facts that can help you up your game!  Make watermelon your workout buddy today and win fabulous watermelon prizes. All you need to do is enter this easy-peasy contest from Watermelon.org. Here are the juicy details:

  1. Tag a workout buddy (or someone you’d like to inspire to be your workout buddy!) in the comments section of our National Watermelon Promotion Board’s (NWPB) weekly video post on Instagram and Facebook. (note, this week, it will be my video that you see above)
  1. Win weekly watermelon prizes. NWPB will choose one lucky workout pair each week from October 3rd through October 28th.

Have you ever had watermelon specifically for workout fuel / recovery? Better yet, have you ever worked out with a watermelon?! Give me your best exercise idea, I might use it my next video – XOXO, Jennifer

Pumpkin Vanilla Chai Protien Oats + #Giveaway for Hot Cereal / Rice Cooker

This post and giveaway sponsored by Hamilton Beach, however all opinions, comments, content and enthusiasm are my own.

One morning this summer I made a family favorite recipe for Pumpkin Protein Muffins. When the kids woke up to the amazingly “autumn” smell of cinnamon, nutmeg and pumpkin baking, they were disoriented. . .. but excited, nonetheless.! “Is it already Thanksgiving, mom? Did we sleep through the first day of school and Halloween and wake up in the middle of the fall holidays?” 

By the way, I’m giving away a really awesome Rice & Hot Cereal Cooker from Hamilton Beach this week – this counter top appliance will Change. Your. Life.  Hop to the bottom of the post to enter.

Pumpkin Vanilla Chai Protein Oats in Hamilton Beach Rice Cooker

That got me to thinking. Why DO we primarily limit cooking and baking with pumpkin to the months of September through December?  While fresh pumpkins may be seasonal, the canned puree is equally as nutritious and a heck of a lot more convenient. Pumpkin ( a fab source of fiber, vitamins Vitamin A, and healthy complex carbs) is a veggie I’d like to see more of in my life for the entire year!  And, so here I am in September, as cliché as it may be, sharing a pumpkin recipe – but, good gourd, this one is workable into anyone’s busy schedule, 365.

Pumpkin Vanilla Chai Protein Protein Oats -- 288 calories, 26g protein, fiber and healthy carbs to fuel your day or workout. Plus, this recipe is made in a rice cooker in just 5 to 10 minutes.

Pumpkin Vanilla Chai Protein Oatmeal – why, hello creamy pie-and-coffee-shop inspired morning concoction that is actually as nourishing as delish. I’ve used a blend of old-fashioned oats mixed with my favorite seeds (hemp, chia, flax, pumpkin – you can tweak as you like) along with pumpkin puree, creamy almond milk, and vanilla protein powder to bring each serving into the approximate 25g protein range which is what I strive for at my morning meal

Now Foods Products used in Pumpkin Protein Oats from thefitfork.com

***Please note, the recipe nutrition will vary based on the protein powder you use (I used Vanilla Whey Isolate from Now Foods) and mix ins (I used the Triple Omega Seed Blend from Now Foods) . With just 288 calories per hearty serving, I’ve kept this sugar-free recipes under 300 calories buy using my preferred cup-for-cup measure sugarless sweetener (Sugarless Sugar Baking Blend from Now Foods).

In a rush? This recipe takes less than 15 minutes to prepare. If you’re in a super morning rush, set everything out in the rice cooker (except the perishables) the night before and finish off in the morning. Oh, and did I mention that there is caffeine built right into this recipe thanks to steeping chai into the liquid used to make oatmeal. It’s genius.  Of course, please use caffeine-free tea if you are sensitive.

hamilton-beach-rice-cooker-2Did you notice how I alluded to a Rice Cooker? The convenience factor here is that I’ve made this pumpkin oatmeal recipe in a Rice Cooker!  You heard me right – rice cookers aren’t just for cooking rice anymore, you can make some amazing recipes in a rice cooker like cheesy grits, steamed salmon with rice and veggies, chocolate cakes and more!  I’ve made my recipe in the 4-20 Cup Rice and Hot Cereal Maker from Hamilton Beach, it’s the best small kitchen appliance evahhhhh!  I’m giving one away, jump to bottom of post to enter!

hamilton-beach-rice

I resisted getting a rice cooker for a really long time, thinking it would just hog up space in my cabinets and rarely get used – not the case! It’s more of a “multi” cooker than a “rice” cooker and I it at least once a week to prepare a meal for the family – even my teens know how to make simple recipes for dinner in it. Plus, with a 20-cup capacity, it’s perfect for meal planning – I often double or triple my batches of rice, quinoa, oats or whatever I have going in in the cooker and then freeze portions for later in the month.  It’s a busy mom’s best friend!

Have you cooked anything unusual in a rice cooker? What is your favorite fall flavor? Should pumpkin be a year-round thing? Please share in the comments – XOXO, Jennifer

Enter Giveaway Here:

 

a Rafflecopter giveaway

Pumpkin Vanilla Chai Protein Oatmeal (Rice Cooker)
Print Recipe
Enjoy the delicious flavor of pumpkin in a warm and nourishing bowl of oatmeal that has been pumped up with protein powder and seeds. Whips up in 10 minutes in rice cooker!
Servings Prep Time
4 servings 2 minutes
Cook Time
13 minutes
Servings Prep Time
4 servings 2 minutes
Cook Time
13 minutes
Pumpkin Vanilla Chai Protein Oatmeal (Rice Cooker)
Print Recipe
Enjoy the delicious flavor of pumpkin in a warm and nourishing bowl of oatmeal that has been pumped up with protein powder and seeds. Whips up in 10 minutes in rice cooker!
Servings Prep Time
4 servings 2 minutes
Cook Time
13 minutes
Servings Prep Time
4 servings 2 minutes
Cook Time
13 minutes
Ingredients
Servings: servings
Instructions
  1. Add almond milk, water and tea bags to large glass measuring cup and microwave until hot, approximately 3 minutes. Remove from microwave and let steep another 3 minutes. Discard tea bags and set liquid aside.
  2. In bowl of rice cooker, add oats, nutrition boosters (seeds, etc), protein powder, sugar substitute, cinnamon and nutmeg. Mix together until combined.
  3. Add pumpkin to bowl and pour in milk/tea mixture. Mix together until everything combined.
  4. Put lid down on rice cooker. Set timer for “heat/simmer” for 5 to 10 minutes until thickened to desired consistency. I prefer mine thicker!
  5. Serve warm in bowls with Greek yogurt and pecans or other garnishes. May store leftovers in refrigerator for days or in freezer for 6 months.
  6. To make in microwave, place all ingredients in 2 quart lidded casserole and microwave on high for 4 to 6 minutes, stirring halfway.
Share this Recipe
Powered byWP Ultimate Recipe

“Almost Instant” Spicy Shrimp Spinach Soup, Just Add Hot Water

thefitfork jennifer fisher paddle boardLife is an adventure and many days, I’m so worn out from my adventuring that I just don’t want to make a meal – especially, if my husband and boys are gone doing their own thing, and it’s just me! But, a nourishing meal is a must to keep me fueled up for the next epic event – be that training for an obstacle race, stand up paddle boarding all day, or hurdling over parking lot puddles on my way into the store!

Spicy Shrimp and Spinach Soup with Marzetta Marinara

Today, I’m sharing a single-serve lunch or dinner solution that is, I must say, quite genius! It’s a “Just Add Hot Water” Spicy Shrimp Spinach Soup that is perfect for an almost instant fix when you’ve got the hangries.  The idea is to fill up a glass jar about halfway with fresh ingredients (like marinara, veggies, brown rice and cooked shrimp), stick in the fridge until ready to eat, and then add boiling hot water and shake, shake, shake before slurping up! When you have to work at your desk through lunch, this almost instant soup recipe is 100x better than peanut butter crackers out of the vending machine and can be made just as fast by nabbing hot water from the break room. picy Shrimp Spinach Soup - just add hot water!  The perfect meal for lunch at your desk on nights when kids have to make their own!

Mezzetta Spicy Shrimp Spinach Soup

Just pour in 1 1/2 cups of water heated in microwave, coffee pot or hot water spigot!

But, it’s not only for eating outside the home. If you fancy yourself a meal prepper, multiply this single-serve soup recipe and feed the family all week! Keep loaded in the fridge and your kids can make their own on those busy nights when no one is (unfortunately) sitting down for dinner at the same time. Spicy Shrimp Spinach Soup

I can always count on Mezzetta® Marinara to help me whip up a quick and easy meal, whether it simple zoodles with sauce or an egg poached in marinara (yum)!  I’m all about the #MarinaraSauce . . . every jar of Mezzetta® Marinara is packed with the world’s best tomatoes hailing from the rich soils of Italy’s San Marzano region. Mezzetta® believes in using the fewest, freshest and finest ingredients in their marina sauces (which also contain no added sugar, unlike many other brands).There are six delicious flavors of Mezzetta® Marinara including the Calabrian Chili & Garlic (used in my recipe), Italian Plum Tomato, Whole Garlic & Sweet Basil, Caramelized Onion & Butter, Truffle, Porcini & Cream, and Parmigiano Reggiano

Mezzetta Pizza SauceMezzetta® also makes a pizza sauce that is out of this world!

Use it on pizza or spread it on a panni!

 

Mezzetta Win 11 day trip to Italy

You know what would be a great break from all this business of life? A fabulous Italian adventure!!! I have always dreamed of this trip, it is on my bucket list!  Mezzetta® is giving away an 11-Day Italian Vacation to Italy, you need to ENTER NOW!  One winner (and one guest) will attend culinary experiences (including cooking class and farm tour) in the San Marzano region of Italy and explore other cities of Italy. The Grand Prize trip consists of the round trip coach air transportation between the major commercial airport nearest winner’s residence and Rome, Italy, the culinary experience and tour of Italy. CLICK HERE TO ENTER

What adventure is at the top of your bucket list? What are your everyday adventures? Have a creative use for marinara sauce? Please share in the comments – XOXO, Jennifer

Spicy Shrimp Spinach Soup
"Almost Instant" Spicy Shrimp Spinach Soup, Just Add Hot Water
Print Recipe
Add boiling hot water to a jar full of fresh ingredients, shake, pull out a spoon and . .. viola, you've got a quick and healthy meal solution for lunch or dinner! Yay for portable instant soup!
Servings Prep Time
1 serving 10 minutes
Cook Time
1 minute
Servings Prep Time
1 serving 10 minutes
Cook Time
1 minute
Spicy Shrimp Spinach Soup
"Almost Instant" Spicy Shrimp Spinach Soup, Just Add Hot Water
Print Recipe
Add boiling hot water to a jar full of fresh ingredients, shake, pull out a spoon and . .. viola, you've got a quick and healthy meal solution for lunch or dinner! Yay for portable instant soup!
Servings Prep Time
1 serving 10 minutes
Cook Time
1 minute
Servings Prep Time
1 serving 10 minutes
Cook Time
1 minute
Ingredients
Servings: serving
Instructions
  1. Layer all ingredients in quart-sized jar with sealing lid. Keep chilled for up to four days until ready to eat. When ready to serve, add 1 ½ cups boiling water (from microwave, tea kettle or coffee pot) and pour into jar. Add lid and shake well to combine, open and enjoy! Serves !
Share this Recipe
Powered byWP Ultimate Recipe

Happy, Healthy Watermelon Day Workout, Recipes & Giveaway

Many say the career advice to follow your passions is hogwash. “It’s not practical, ” they say, or “you can’t earn a decent living unless you’re extremely talented, really lucky – or, both.” “Do what you love . . . and you’ll probably starve.”  As a female Jack-of-All-Trades-Master-of-None, I’m here to say baloney to that! Well, maybe not baloney, but instead to say “WATERMELON, BEEF and SALAD DRESSING” to that!

Jennifer Fisher thefitfork. watermelon

Yup, I’m doing what I love and I’m not starving either figuratively or literally. These are just some beloved clients of mine who have supported me and given me experiences not just as a food and fitness blogger and healthy chef, but as a creative consulting professional in the health industry. Nothing makes me feel fuller as a contributing member of society than helping others on a health and fitness journey in my own special way – and that, my friends, is definitely NOT starving.

Happy National Watermelon Day from TheFitFork.comSo, in honor of National Watermelon Day (which is August 3rd), I wanted to spread a bit more watermelon love in my #LivingOnTheWedge way.  Over these several years, some might think I’ve exhausted my ideas to showcase watermelon. Oh, I always have a new recipe, workout or health tip – and today, I have all three (plus a giveaway of goodies).

First up, the watermelon recipe.  I actually posted it a couple weeks ago, but I want to make sure you don’t miss it because it’s just that good. Inspired by the funky fusion of the local food truck scene, my “Keep Austin Weird” Beef, Veggie & Watermelon Stir-fry features all my favorite ingredients from around the Central Texas area. Get the recipe HERE.Beef, Veggie & Watermelon Stir Fry

Not being one to brag or toot my own horn (hardly ever, haha), the National Watermelon Promotion Board has unofficially named me as the Inventor of the Watermelon Workout . . .it’s even better than being the creator of Prancersize or some other such thing! Well, golly, you can find a few of my watermelon workouts right there on the Watermelon for Health section of Watermelon.org and there are a few more over HERE!

Watermelon Challenge - Idea World - thefitfork.comNow onto the Watermelon Workout. Earlier in the month, I helped Watermelon.org  share the benefits of this fruit in a healthy lifestyle by hosting a Watermelon Workout Challenge at the largest fitness convention on the planet, IDEA World in Los Angeles. Competitors had to spin a wheel and then bust out as many reps of the selected exercise as possible in 20 seconds – there were squat jumps, alternating lunges, Russian Twists, partner passes and more. Oh, and did I mention you had to hold a watermelon the entire time!

 

 

watermelon workout ideaworld day 1 overhead tricepThe idea was created mainly in the name of wholesome good fun and to make people stop, smile and talk about watermelon (which it did)– but everyone also commented on how is was actually such a great workout concept. Uh, yeah – have you ever tried to jump squat with a 20 pound watermelon?!

Watermelon Blaster Workout a muscle-sculpting and calorie-torching workout with a personal-sized watermelon!

Today’s Watermelon Blaster Workout is designed to kick up your cardio and sculpt muscles simultaneously. There are four separate exercises in the set, each one is done as many times possible (with good form) in 90 seconds. After all four exercises are done, you get a one minute rest and then repeat everything over a few times for a total for four sets.  Go at your own pace and modify as necessary – over time you will find that you can do more reps per set. I used a 5.5 lb personal-sized watermelon, go light or heaver as needed.  You could also use a medicine ball, but then it wouldn’t be nearly as fun.

And here’s the video demo of the exercises. Enjoy and laugh if you will, I know I’m a watermelon dork.

Watermelon contains vitamin B-6 which may help the body process protein better -- this is great for muscle management!

 

And lastly, a Watermelon Health Tip from my friends at Watermelon.org.  Watermelon contains vitamin B6, which may help break down protein, another important source of workout fuel along with carbohydrates. #WatermelonForHealth

 

 

 

Watermelon Day Giveaway - thefitfork.com

Oh, yeah – and I’m having a Watermelon Day Giveaway, too!  The prize include an assortment of watermelon-themed swag including a pair of watermelon knee socks (not compression, but still awesome), watermelon ankle socks, a sweet little fold-up nylon shopping back, two single-serve packs of sprouted watermelon seeds and a $10 gift card to Fresh Market so you can get a watermelon or two! Enter in the Rafflecopter app below!

 

a Rafflecopter giveaway

Running and Jumping for Joy About Compression Socks + #Giveaway

Jennifer Fisher TheFitFork.com  Jump Rope

I am a huge fan of compression socks and am hosting a giveaway for a really fun pair (of winner’s choice) at the bottom of post.  I wear this type of knee sock for nearly every race and workout and also on those work days when I’m standing for lengthy periods of time at an event expo, teaching cooking classes or otherwise running around. In fact, I’ve found that on those days when I do have to stand up all day, I still have enough spring in my step later in the evening to fit my training in or going around with the jump rope in a pair of Polka Dot Compression Socks (as above).

I never go overboard - haha!I’ve written quite a few posts about compression socks in the past (like this one about compression and running-CrossFit-yoga, so I hesitate to rehash everything – but the basic ideas is that the compression in socks (which usually starts the strongest in the foot or ankle and then moves up the calf), keeps the blood flow from slowing and giving you that lethargic, swollen, dead-leg feeling.  I like to call this squeezing, “happy hugs for your feet” – it’s doesn’t really feel as much “tight” as it does “embraced.”   Anyway, this ‘hugging” encourages better circulation and, in turn, legs will feel more energized, less achy and heavy. Some doctors even suggest compression socks may help to prevent varicose and spider veins. Oh how I wish stylish compression socks were available during my pregnancies, as I had vein problems quite bad and was forced to wear thick, full-length compression hose in an awful “suntan” color” – I was quite the sight to behold.

bright life go logoBut, today there are so many fashionable choices in compression socks that don’t sacrifice any of the function. BrightLifeGo.com is a great online shop that features a wide range of compression sock brands that will help you put your best foot (and leg) forward! The carry lots of great brands like CEP, Zensah and Top & Derby — of course, my favorite brands is Vim & Vigr – I am a very enthusiastic (and official) ambassador for Vim & Vigr products. I am actually wearing a pair right now as I type this up (which reminds me, while I wear compression for my active pursuits, they also help keep things circulating when sitting all day at a desk or on a plane).

vim vigr compression sock collage

VIM & VIGR socks are definitely do not have that elderly vibe that compression socks of yore had – these beauties are designed with rich colors, timeless patterns, and just enough sass to satisfy my funky style. Look at some of my favorites in the collage above! Every time a wear a pair (and I never keep them hidden under pants!) I am always stopped with questions and compliments about my socks!

If you are a newbie to compression socks, you may have legitimate questions before you shell out what is a fairly substantial chunk of change for a pair of socks – which typically run $30 – $60 per pair(although so WORTH it).  BrightLifeGo.com has a easy to follow Guide for First Time Compression Sock Buyers that will walk you through the decision making process including identifying your primary need (from pregnancy or an on-your-feet job to maternity and travel) along with other concerns, like what grade of compression, what size and care instructions.

So, whohoo, I’m so excited that BrightLifeGo.com is letting me give away a pair of is Vim & Vigr compression socks (of winner’s choice) to one of my readers. They have GUY’S SOCKS also!  Check out the Vim & Vigr collection at Bright Life Go right HERE Then, see below for the entry instructions and Rafflecopter widget.

a Rafflecopter giveaway

Habanero BBQ Almonds + Giveaway for #YogaLovers

buddhi box yogaI recently hinted at a delicious spicy-sweet almond snack I made with local products in my Active in Austin post. My recipe for 5-minute Habanero BBQ Almonds is a great hunger-squashing snack that you absolutely must make for all your on-the-go summer activities. And, if one of your summer activities is YOGA — then check out the bottom of my post for a Buddhi Box giveaway!

5 minute Habanero BBQ Almonds make a healthy snack  -- protein, fiber and other important nutrients.

Not only is this snack super easy to make in the skillet in about 5 minutes, it’s packed with flavor and the satiating nutrition from almonds. Almonds are such a great snack for athletes and everyone — the are definitely the superfood they are cracked up to be!  This nutrient-dense nut is packed with good monounsaturated fatty acids, dietary fiber, antioxidants, vitamins such as riboflaven and trace minerals such as magnesium.

04_Info

Get recipes and wellness tips to help you boost daily intake of protein!Almonds are also a great snack choice if you are on the #ProteinChallenge. If you’re not participating in this free challenge, sign up today here. It’s a great way to learn how to slightly readjust your eating patterns to include adequate protein spaced throughout the day. In turn, you should have more energy, a desire to snack less on unheathy carbed-out, processed foods and be better able to achieve or maintain a lean body mass.

Also, you’re going to laugh, but I think that this Habanero BBQ Almond recipe helps you stay hydrated. Say what? That’s because the spicy habanero pepper is one of the hottest peppers in town and it will encourage you to drink more water

buddi box logo

I also want to tell you about a new box I am loving right now — the Buddhi Box. It’s “The Monthly Subscription Box that will Kick Your Asana into Gear”. This ultimate yogi care package is filled with deluxe samples and full-sized products that will appeal and delight those just starting a yoga practice or that have been on the journey for some time. You can learn more about the products and the services HERE.

Buddi Box is a specially curated monthly subscription box for the yoga enthusiast.

My recent Buddhi Box included a full-sized book packed with every imaginable yoga pose (I’m still trying them all out), daring ballet sock with gripper feet (feet stay covered in class, but no slipping and sliding), a scented soy candle and sample of hemp seeds (ooh, love those).

One of you lucky readers will win your own Buddhi Box by entering the giveaway below. What’s in the winner’s yoga subscription box? I don’t know! That’s the fun element of surprise that comes with these specially-curated collections of products — even though I don’t know whats coming, I always LOVE everything!

a Rafflecopter giveaway

5-minute Habanero BBQ Almonds
Print Recipe
This slightly smoky-sweet and definitely spicy almonds make a great protein-rich snack to fuel your active lifestyle. They are made in less than 5 minutes in a skillet -- low mess, low fuss!
Servings Prep Time
4 servings 1 minute
Cook Time
4 minutes
Servings Prep Time
4 servings 1 minute
Cook Time
4 minutes
5-minute Habanero BBQ Almonds
Print Recipe
This slightly smoky-sweet and definitely spicy almonds make a great protein-rich snack to fuel your active lifestyle. They are made in less than 5 minutes in a skillet -- low mess, low fuss!
Servings Prep Time
4 servings 1 minute
Cook Time
4 minutes
Servings Prep Time
4 servings 1 minute
Cook Time
4 minutes
Ingredients
Servings: servings
Instructions
  1. To make, heat skillet to medium- high over stovetop.
  2. Stir in 1/4 cup BBQ sauce, 2 teaspoons habanero sauce, 1 teaspoon coarse sea salt. Cook over medium-low for 4 minutes to 5 minutes, stirring constantly, until sauce is carmalizing and sticking to almonds.
  3. Remove from skillet and let cool a few minutes. Eat warm or at room temperature. May be stored in an air-tight container.
Share this Recipe
Powered byWP Ultimate Recipe