5 Ways to Get 10,000 Steps a Day

Garmin vivofit 2 will help you get your 10,000 steps per day!Have you jumped on the bandwagon and purchased a fitness tracker? I resisted for a while, knowing I am more than active enough will all the running, sports and here-and-thereing I do on a daily basis. However these devices are handy little tools for accountability, have neat features like heart rate and sleep tracking, and even have a social aspect that can connect you with other like-minded movers (like Garmin Connect)!

So, I caved and snapped one on my wrist, the vívofit 2 by Garmin. Love it!  In addition to tracking steps, two of the features I really appreciate are the sleep tracking and the heart rate monitoring – two important data sets that help me optimize my athletic performance. There are so many other features that you can see on the handy backlit display to see how many steps you’ve taken, distance traveled, calories burned, overall time and more.

Garmin vivofit 2

Garmin vivofit 2 can be customized to fit your mood with a variety of spare bands.Plus, with a 1+ year battery, it’s a no-brainer – you just put it on and go about living your life, no worries about charging up every couple days.

Oh, and vívofit 2 has a 5 ATM (50m) water rating2, which means you can jump in the shower or swim with no stress of ruining – isn’t that awesome?! And with different colored accessory bands, you can be fashionably fit and have a different look for all of your moods!

Here are five ways for you to get the recommended 10,000 steps in per day:

5 Ways to Reach 10,000 Steps per Day

Walk your kids to school. Our elementary school is a little over a mile away. That means two round trip jaunts (morning and afternoon) equals 5 miles or 10,000 steps!  Plus, the side benefits of walking children to school are more quality time spent together, a chance to chat with teachers and neighbors, and a reduction in the environmental impact (and just plain traffic jam nightmare) of being stuck in the carpool lane.

Walk your dog. Many of today’s pooches are couch potatoes, which is a shame considering our canine friends are innately designed to be working, moving and exercising. Depending on your pet’s age, breed and fitness level, vets suggest walking your dog for 10 to 30+ minutes while monitoring your pet for signs of overheating or fatigue. A brisk 30 minute walk will get you about 5,000 steps – so, twice a day and you’ve met your step goals for the day!

Schedule power hour breaks. Whether you are working at home or in the office, set a timer (or use the move bar feature on the vívofit 2 activity tracker) and take a 1,000 step “time out”  – this approximate ½ mile break takes less than 10 minutes of your time. Do this a couple times in the morning and a couple times in the afternoon, in addition to the remainder of your normal walking and you should read a 10k step goal.

Take the Road Less Traveled. Take the stairs rather than the elevator, park in the back of the parking lot, take the long way to the park or leave your desk early for the morning meeting and wind through all the hallways on your way to the company conference room. There are many ways to sneak in extra steps towards your 10k goal – you’d be surprised at how fast they all add up if you are just a little bit for “inefficient”!

Go big with a workout. Tackle all of your steps and more with a daily workout that includes some running, walking or other aerobic activity. A 5 mile walk or run (broken up or in one chunk) gets you to a 10k goal, although with some variance for stride length. Check out this chart on “step equivalents” that shows you how many steps per hour for different types of activities and sports.

Do you wear an activity or step tracker? What are some of the creative ways you fit more steps into your day? Please share in the comments below, XOXO -Jennifer

This post was sponsored by Garmin through their partnership with POPSUGAR Select. While I was compensated to write a post about vívofit 2, all opinions are my own.

 

Soccer Strong Workout, Injury Prevention + Giveaway

Fear Nothing. Give Everything.  I love this attitude of Storelli Sports, a really awesome company that makes next-gen sports protection gear for professional and amateur athletes.

TheFitFork.com SoccerThis company’s main market is soccer; you know how crazy those soccer players get – I’m being serious! Bodies crashing into each other, dives onto the turf, abrupt lateral movements, unwanted head-to-head, body-to-goal or ground contact and more.   I’ve got a kiddo who plays soccer (or you may call it football) – he also is into the rough and tumble sports of lacrosse and American football. So, it’s safe to say that sports injury prevention is always on my mind.

Storelli Next Generation Soccer Injury Prevention Gear

All this thrashing about on the soccer field sort of sounds like a day spent doing Spartan or another obstacle course race – and I’m thinking that some of their products may help me give 110% at my next race with  less worry of bumps, bruises, cuts, contusions and concussions. Yeah, that’s right I said concussion – the perfect reason to wear the Storelli ExoShield Head Guard, a comfortable and stylish soccer head guard that reduces incidence of cuts and bruises on covered areas . . . and may help lessen risk for concussion.

goose egg advilPlease note that there is no conclusive evidence on the concussion reduction, but I say “better safe than sorry,” seeing as I have given myself a concussion RUNNING (it was an epic fall) and also at the last Spartan Beast I slid through the mud and into a tree limb for a beauty of a  goose egg (and thankfully nothing worse).

Honestly, the Storelli ExoShield Head Guard (below) is so comfortable and weighs only about 8 ounces; you’ll quickly forget you’re armored up!

Storelli Soccer Head GuardStorelli Soccer Injury Prevention Gear

The BodyShield FP Sleeveless Undershirt makes you look like an intimidator showing off those guns and also offers innovative technology to help control long passes with the chest, along with protection on the ribs, to reduce the impact caused by physical clashes with opponents.  You may like this armor for trapping hard shots and reducing rebounds, I’m making sure my son wears this to every match. And then, I’m going to steal it out of his gym bag on race day to really help protect my chest and ribs as I hurl myself up onto some of the 10 foot walls on an obstacle course race or army crawl my body over craggy rocks.

Here is a great video rundown on how Storelli Soccer Gear can help you if you play a field position (also a video for goalie).

Did you know 50 percent of soccer players miss at least one game a year because of injury?  Wow, that’s half of the players out there, don’t let it be you — #InjuriesSuck .  Head over to Storelli Sports and check out their next generation soccer protection gear – right now you can get $10 off a purchase when you sign-up for the Storelli newsletter.

I also have a Soccer Strong Workout that will help keep you in tip-top shape for a healthy and productive season.

soccer strong workout

Do you or your kids play soccer”? Have you ever been sidelined with an injury in any sport? What preventative measures do you take to stay injury-free? Please share in the comments – XOXO, Jennifer

5 Minute Plank Workout + Prevention R3 Summit

Planks can be compared to eating your veggies or brushing your teeth. You don’t have to like doing it, you just need to get the job done — and it only takes a few minutes per day. Just like vegetables or proper oral hygiene, planks are a great way to look good, feel good, improve your overall health — and attract new friends!  Ha ha!Jennifer Fisher plank outside

hood to coast planking with emilyHolding the plank position may look like child’s play, but don’t let the simplicity of this no-equipment, body-weight exercise give you a false sense of bravado.

Planks are hard and humbling. I’ve seen planks that can make grown men and women cry.  Recruit a friend to make the pain more fun!

Core strength, balance and flexibility are just some of the benefits you’ll gain from practicing a plank – plus, you’ll stand taller, straighter and prouder! Who am I to judge if you want to pull up your shirt to show off new found abs and obliques. In addition to the abdominals, other muscle groups used include those in the back, chest, shoulders, and neck. Getting into the plank position helps to loosen up hamstrings (lordy, I need that) as well as calves and arches of the feet. Planks also demand concentration and a focus on balance to keep from toppling over, especially in some of the advanced variations.

5 Minute Plank WorkoutBeing able to hold an abdominal plank for two minutes (with good form) is an indicator of good fitness.  Remember to tuck in rear end push belly button up, keeping a straight line from the top of your head to the back of your heels. Try my 5 Minute Plank Workout either in the morning or at the end of your next gym session. It’s just 5 minutes so no excuses, plus you’ll love the results after a few weeks! If you can’t hold the planks for the recommended amount of time, just lower into a resting position until ready to tackle the next one.

Or, try the whole five minutes at once, no variations to break it up — just go for it!

Also, I wanted to tell you to save the date! Prevention Magazine’s third annual R3 Summit is returning to Austin on Jan 15-16. I’ve been the first two years and can’t wait to go back to this health and wellness conference to learn new ways to take action when it comes to my health and happiness ((R3 = Revive, Refresh, and Reinvent).

Henna Tattoo R3 Summit AustinR3 is an award winning 1 ½-day long experiential event taking place this year at ACL Live at Moody Theater. Guests enjoy a wide scope of wellness workshops, fitness classes, tastings and health and beauty consultations – there is something for everyone and keep an open mind because you may discover something amazing that you never thought was for you – last year I was blown away by the Reiki healing and the artistry of the women doing henna tattoos.

But, you know I was also all about the clean eating demonstrations and meeting the celebrity chefs. I also “competed” in a wild tuna cook off!

TheFitFork Wild Planet Cook Off R3 Summit

Confirmed speakers for the 2016 R3 Summit in Austin on Jan 15-16 are:

  • Dr. Travis Stork -Emmy®‐nominated host of the award-winning talk show, The Doctors, and a board-certified emergency medicine physician
  • Lizzie Velasquez -motivational speaker, author and activist, A Brave Heart: The Lizzie Velasquez Story
  • Chad Sarno -culinary media spokesperson for Whole Foods Market and VP of Plant-Based Wellness of Rouxbe Online Culinary School
  • Monica Pope -James Beard nominated Houston Chef and Restauranteur, Top Chef Masters
  • Mary Joan Cunninghman – #ThrivewithMS
  • Dr. Mark Hyman – nine-time #1 New York Times bestselling author, practicing family physician and an internationally recognized leader, speaker, educator, and advocate

Save $20 on a weekend  pass by using discount code PVNR3AUFORK  at check out on the registration site.  If you’re going to be there, let me know so that we can plan a meet up!

So, do you plank? Have you ever been to Austin? Ever had a henna tattoo? Ever had your tongue read (oh, that’s a whole other post!)? Please share in the comments below – XOXO, Jennifer

5 Tips to Carry Fitness Motivation Through Winter + Compression Sock #Giveaway

5 Tips to Carry Workout Motivations Through WinterIt’s only the beginning of November, but between dwindling daylight hours and cooler temperatures many are already wondering how to stick with a fitness routine when it’s time to move indoors from outdoors. Both professional and recreational athletes alike complain that seasonal weather swings, along with hectic holiday schedules, can contribute to fitness fallout. Don’t let your workouts get sidelined this fall and winter– these suggestions will keep you motivated and on task until the return of sunny skies and warm weather.  Oh, and don’t forget to enter my giveaway at the bottom of this post to win a pair of VIM & VIGR Compression socks – cute new gear is ALWAYS one of the ways I stay motivated to workout.

Rowing indoors during winter makes good running alternative.

Embrace Cardio Equipment: Take your heart-pumping workout to the treadmill, stationary bike or row machine. While logging loads of miles without physically moving forward poses a mental challenge, the monotony of machines can be overcome by incorporating intervals, hills or other challenging elements that keep you pushing buttons and pushing the pace. For example, runners can sprint a ladder of eight 400 meters intervals with each getting successively faster.

Consider Gym Alternatives: While it may be too dark or dangerous to participate in your favorite outdoor activity, look around and you can probably find an indoor comparable at the health club.  Obstacle course racers can hone skills at rock climbing gyms or CrossFit boxes while hikers can jam it out on the Jacob’s ladder machine or stationary stair climber while listening to nature-inspired music. Get creative!

Widen Workout Net: Keep your interest up by trying out new classes; the fall and winter are the perfect time to challenge yourself with new skills. Plus, working out in a group setting offers the motivation and structure many need to succeed. Mix it up and try a fitness class you’ve never done before like yoga, TRX suspension training, trampolining or even indoor surfing! A Class Pass or similar service is a great way to exercise within a large network of fitness studios without having to have a membership to each.

Build a Bootcamp: Recruit your family, friends and neighbors to join the workout fun by organizing a boot camp. You provide space in a basement, garage or den with the couch scooted to the side and attendees provide the on-the-spot comradery and encouragement needed to get the job of burpees, pushups and squat jumps done. To keep things fun and fresh, take turns writing up the workouts or start a friendly “challenge” style competition.

Reward Your Hard Work: A pat on the back for busting your butt in the gym is nice and all, but sometimes a more tangible incentive is in order! List out short and long term goals for your fall and winter fitness and then pick a few rewards – maybe something smaller for the short term rewards, like a new pair of compression socks or new music downloads and something bigger like a snazzy new GPS watch or fancy sunglasses for the season-end goals.

If you’re into compression socks like I am, then you’ll love to reward yourself with a pair or two from VIM & VIGR. If you’ve seen me running and hand-standing my way through Instagram, you’ve most likely taken note that I am partial to knee-high compression socks – and the brighter and more patterned, the better! Compression socks keep my legs feeling fresh when running fast or long, they keep me warmer when the weather cools down (cold is under 75 degrees to me), and they facilitate muscle recovery by keeping blood circulating. Compression knee-high socks also keep my shins from getting scuffed up doing dead-lifts, box jumps or rope climbs.  They are also excellent for traveling or days when I have to stand all day working at a conference or cooking demo.

Vim & Vigr Compression Sock Giveaway

VIM & VIGR has to be the most fun, most hip and most happy brand of compression socks around – for both gals and guys. This is the only brand I will wear now, and I’m not just saying that because I’m a lucky-duck ambassador. The fit is great, the “squeeze” is just right, and the styles are modern and fun and begging to be shown off!  There’s not a day that goes by when someone doesn’t tell me that “they love my socks”!  You need to enter the giveaway below – three of my readers will each win a pair of their choice!

Visit VimVigr.com and let me know which pair of compression socks you like best! Share in the comments below. And don’t forget to enter via the Rafflecopter app below for more ways to enter! XOXO, Jennifer

a Rafflecopter giveaway

Sharing my Stay Lean Secrets + #BowflexBody Giveaway

This post is sponsored by FitFluential on behalf of Bowflex Body.

BowFlex Body Fitness Shakes after a run with Jennifer of TheFitFork.comI am totally in love with Bowflex Body, a collection of premium nutrition products that features a French Vanilla Fitness Shake powder with packets of “mix-ins” including fat-burning rich chocolate, protein-boosting peanut butter or antioxidant-packed mixed berry. Bowflex Body is one of my secrets to staying lean. The other tactics I used to keep my body weight and fat ratios where I want them include with eating adequate protein spaced through the day, monitoring my carb intake (but keeping some for quick energy) and continuity and variety in exercise — I like to mix it up with running, obstacle training, CrossFit, yoga, paddle boarding to keep my body and mind prepared and motivated. Anyway, I’ve shared about this great product earlier in the summer along with a Bodyweight Leg Workout – if you missed it, check it out!  Also, read to the bottom of the post, because I’m hosting a giveaway.

I really love the idea of the mix-ins to the base protein shake. It kind of reminds me of asking for a “booster” at that not-to-be-named smoothie chain I pass on the way home from the gym — but with hardly any of the sugar that those types of “healthy” blended beverages hold in disguise.  The raspberry smoothie in a 16-ounce small size packs 290 calories, just 2 grams of protein – and 54 grams of sugar! Compare that to 125 calories, 15 grams of high quality protein and only 5 grams of sugar for the Bowflex Body French Vanilla Protein Shake —  I’m sticking with the latter to stay lean!Abs are 30% gym and 70% diet You  can workout all you want, but you won’t get to that point of good muscle definition if you’re not lean. Yes, I stay at a low body fat through exercise, but also by making sure I’ve been eating enough protein spaced through the day.

TheFitFork.com Yoga Dancer Pose

Staying lean this summer with Bowflex Fitness Shakes

So, instead a smoothie shop stop, I’ve been sticking my blender bottle pre-filled with a scoop of the French Vanilla Fitness Shake and a couple of the boosters in my gym bag to refuel with after a hard workout or intense run – or often just to see me through a session, since I’m usually breaking sweat over the lunch hour. All I have to do is add cold water and shake, shake, shake!

Bowflex Body Fitness Shakes Giveaway at TheFitFork.com

One thing I’ll say about Bowflex Body products, they really do taste great straight from the blender bottle mixed with plain water. Other protein powders I’ve used have often had a chalky, hard to swallow texture if they weren’t combined with some sort of milk (alike almond or coconut) – or pureed up into a smoothie with banana for creaminess. But, really and truly, the French Vanilla Fitness Shake stands on its own merits for deliciousness. Plus, the exclusive blend of premium ingredients combined with powerful antioxidants, essential nutrients and immune enhancing ingredients help burn fat, build lean muscle, and protect my body.

I’ve been drinking these shakes all summer, and they’ve helped to curb my cravings and made me feel full longer – it’s been a great addition to my protein challenge when it’s not convenient to whip a steak or rotisserie chicken out of my purse. With only 125 calories per serving and 15 grams of the highest quality proteins, a shake makes a great meal replacement once a day to drop a few pounds quickly and safely (check out the success stories here). I suggest adding the Peanut Butter Protein booster (+10g) for sustained energy.

I’m happy where my weight is, and honestly I could stand to gain a little muscle in some places (uhhh, my booty), so at dinner time, I use the Vanilla Fitness Shake as my beverage of choice along with the light salads and grilled dishes I typically eat.  For the ladies who “wine,” you’ll find yourself in such a leaner place if you swap out your nightly “sip” with a protein shake – 5 ounces of wine has 123 calories and has no protein while 1 scoop of the French Vanilla Fitness Shake mixed with water has 125  calories and 15 grams protein!

 

Bowflex Body Fitness Shake Protein Powder and BoostersPremium French Vanilla Fitness Shake: Start with this powdered mix as your base and blend into water or your milk of choice. The instructions say use 8 ounces of liquid but I’ve used more and it still tastes great. Not only does it taste super creamy and delicious, but for just 125 calories, you get 15g high quality protein, 5 g prebiotic fiber, only 5g sugar and 16 potent antioxidants including acai, goji, pomegranate, mangosteen, spinach, kale and more.  It is also lactose free, soy free, low sodium and low fat.

Rich Chocolate Booster for Fat Burning: Toss in one of these 10-calorie packets to kick up your metabolism with Garcinia cambogia, green coffee bean, African mango and cocoa exacts.

 Peanut Butter Booster for Muscle Management: Add a packet of this booster to help grow, maintain and provide workout recovery benefits to your muscles. This advanced protein formula gives you an additional 10g on top of the 15g already in each serving of shake.

 Mixed Berry Booster for Extra Antioxidant Benefits: This refreshing mix-in gives the already vitamin and antioxidant-loaded vanilla shake an extra one-two punch of protection with blueberry, raspberry and strawberry extracts blended to help fight free radicals.

Use the discount code BOWFLEXSHAKE to get 20% off products along with free shipping and handling.  You can also enter the giveaway to win a Bowflex Body Sample Pack that includes the vanilla shake (3 packs) along one each of the boosters plus a pack of their Daily Energy and Pre-Workout Energy (Sample Pack is also available for sale at Bowflex with free shipping and handling). Enter for chance to win via the Rafflecopter app below:

a Rafflecopter giveaway

4 Ways Sports Injuries Build Better Athletes

I am participating in a sponsored campaign hosted by the maker of Advil® PM and I received financial compensation and a free sample of Advil® PM caplets. All opinions expressed are my own.Now one wants to get hurt, but find out how  sports injuries can help build better athletes.

I’ve never met anyone who enjoys being physically injured, and the insult of having your body kick you to the bench seems even more painful (at least mentally) to athletes. So, in no way am I endorsing injuries as a way to be a better athlete – for heaven’s sake, take care of yourself!  But, if a physical issue, (biomechanical, accident or otherwise) does come your way, I’m here to tell you that you can use the setback to your advantage.

I’ve sustained my fair share of injuries over the years through running, CrossFit, gymnastics, yoga, working out and enjoying an overall active lifestyle – everything from concussion, stress fractures and bone contusions to cuts that required stiches, oozing road burn, ripped palms, a multitude of pulled muscles, sprained ankles, wrists and ribs and more. Thankfully, nothing of a very serious nature and that a little Advil® PM couldn’t help me though!

Getting a good night's rest is important to recovering from minor sports injuries.

“No, no! I don’t need to go to the hospital!” Uh, I’ve said that before . . . .

However, I believe the time spent sitting on the proverbial sidelines can help an athlete heal both physically and mentally, especially if the right mindset is kept. Think of your injury as a way to embrace these four factors that will ultimately help you mend on the inside and out – remember that tough times don’t last, but tough people do!

4 Ways Sports Injuries Build Better Athletes

Box jumps gone bad - careless form leads to injury.

Box jumps gone bad – careless form leads to injury.

Confronts Problem:  Some injuries are complete and total fluke accidents. However, the majority of problems caused by exercise are driven by careless, reckless or single-minded behavior – even ignorance and denial are reasons people hurt themselves in sports over and over. Admit it, you know a guy who jacks his back in the gym every month.  Whether you are piling on miles with terrible running form, are an adrenaline junkie who puts thrill before skill, or just unlucky enough to be at the wrong place at the wrong time,  getting injured forces you to look at the issue rationally and figure out ways to rehabilitate and keep it from happening again. Or, so I hope!

Even if a sports injury is minor, it's a good idea to take it easy for a few days.

Taking some rest is a good thing!

Forces Rest: As much as a go-go-go, type-A personality athlete might feel like he or she is withering away physically and emotionally when slowed down by injury, the forced rest is actually quite beneficial – muscles actually get stronger during the recovery phase of a workout, not during the actual effort! There is some time that you don’t have to use it, before you lose it. Take this as a not-so-subtle hint to sleep in, move slower and focus on nutrition.  It will take at least a couple weeks for strength athletes to notice any signs of muscle atrophy and, in the same vein, endurance athletes shouldn’t expect to lose any significant VO2 max during the same period of break. However, if an injury is more serious, you will want to work with your doctor of physical therapist to develop an alternative training plan that will keep you at an agreeable baseline of fitness – so that when you’re able to jump back in, you’re not starting from square one.

Dislike turned to love while recovering from an injury.

Dislike turned to love while recovering from an injury.

Expands Horizons: When life hands you lemons, you make lemonade! Finding an alternative form of exercise to keep fit through an injury may just introduce you to the newest passion in your life – an experience never fully realized had it not been for the initially unwelcomed introduction. For example, runners may find they love swimming, weight-lifters may find they love sculling, tennis players may take to yoga and, heck, who doesn’t want an excuse to play golf all day long?! Even if you can’t wait to get back to your first true love, the change of pace will do your mind and body good!

Staying focused on the end goal despite obstacles.Tests and Strengthens Resolve:  A sports injury can really put a person’s resolve to the test, especially when it comes to staying on course. This ability to stay focused, determined and put a plan into action is a testament to the strength or weakness of your resolve – or, another way to say it, it’s the “steering mechanism” that drives you to a desired outcome. Will you crash and burn, stall out and give up, or keep after it until you reach the finish line? Playing the victim (or poor me), blaming, making excuses and complaining when it comes to dealing with an injury just weakens your resolve and lessens the likelihood of you ever achieving the athletic goals you first imagined.  Once you are healed, being fearful and dwelling in the past will likely also keep you from that personal victory. Just keep looking forward, staying positive and celebrating your milestone achievements on the road to health and recovery.

Whether you are an everyday athlete or an elite superstar, managing the pain and the restlessness that often comes with being sidelined due to injury can be lessened with Advil® PM. I’ve used this safe and effective over-the-counter pain reliever and non-habit forming sleep aid with great results to treat the aches, pains and minor injuries I’ve dealt with running and working out over the last 25 years. It’s always so hard to sleep when your muscles are trashed from a marathon, or that headache from a day in the sun won’t go away —Advil® PM to the nighttime rescue!

Of course, before taking Advil® PM, you’ll want to consult with your physician to make sure this product is right for you. You can visit AdvilPM.com for more information and a coupon!

Have you had a sports-related injury?  What happened and how did you get through it? Please share in the comments below. XOXO – Jennifer

7 Protein-Packed Breakfast Recipes + #ProteinChallenge

Have you noticed that for the last couple years PROTEIN has been the big buzzword in food and nutrition?!  Typically, I’m not one to blindly follow trends, especially when it comes to how I’m fueling my body. However, I KNOW from experience that getting enough protein is important to my health and well-being – and also performance and recovery as an athlete.

Jennifer Fisher - Beef Sirloin Steaks

This is about 100 three-ounce servings of beef!

So you may be wondering how much protein is enough and when should I eat it? Well, how much protein you take in depends on your size, age, gender and activity level. Because of my fairly intense fitness routine, I aim to eat about 100 grams of protein per day – that sounds like a lot, but really you’d be surprised at how quickly it all adds up. For example, a 3-oz (deck of cards size) serving of beef has about 25 grams of protein and 8-ounces of Greek yogurt has nearly that much protein too, topped with a sprinkling of chopped almonds or hemp hearts.

I bet many of y’all are already getting enough protein, most Americans do.  However, the timing of protein is one area where many of us fail – it’s best to spread out your protein over the day rather than skimping through breakfast and lunch and over-consuming at dinner.  Experts recommend eating 25-30 grams of protein for breakfast, lunch and dinner, along with one or two protein snacks if you have additional needs.

Consuming the optimal amount of protein at the right time helps with weight loss goals by reducing mindless snacking, building muscles after a workout and protecting muscle mass. I think this infographic sums it up nicely.

To get you off to a great start in the morning, I’ve rounded up a week’s worth of protein-rich recipes for breakfast  — from omelets to smoothies, there’s sure to be something that pleases everyone. Seven Protein Packed Breakfast Recipes

 

Recipes starting top left and moving clockwise.

protein challenge2

 

 

 

I would love for you to join me in the 30 Day Protein Challenge, sponsored by The Beef Checkoff -(visit BeefItsWhatsForDinner.com and TXBeef.org). This informative, supportive, step-by-step 30-day plan will help you get a balanced amount of protein at each meal. You’ll learn how take control of your appetite by working your way up to eating 30 grams of protein at every meal for one month. They have lots of great recipe ideas and tools for success!

What are your favorite ways to start off the morning with protein?

Calm, Confident, Upside Down and Twisted Around Yoga

Wheel Pose Yoga = Backbend - TheFitFork.com Stayfree in my gym bagWe’re all friends, right? Well, let me tell you how I stay calm, cool and collected during yoga and all my other fitness activities like running, CrossFit, and obstacle course racing —  with the Stayfree brand and their products like STAYFREE® Ultra Thin® Regular Feminine Pads with Wings. Often I find myself upside down or twisted around like a pretzel wearing barely there workout clothes – Stayfree keeps my mind off “accident anxiety” and focused on the task at hand.

Stayfree has a really great offer right now – simply purchase one of their participating products, upload the receipt and receive a free 30-day membership to My Yoga on Gaiam TV. Then, stream as many of the instructional online yoga classes as you care to over the month – enjoy the convenience of getting your daily yoga practice completed at home during a time of the day when it is convenient for you!   You really need to try this! Just purchase your Stayfree product at Target between February 8 and March 12 (2015), keep the receipt, and visit http://www.stayfree.com/myyoga to get started. Stayfree My Yoga Gaiam TV OfferMy Yoga on Gaiam TV has lots of different options whether you are totally new to yoga person or are an experience yogi. I really appreciate how each course listing notes a suggested ability level and any contraindications that might compromise safety. Of course, always check with your doctor before starting a new exercise routine. I’m going to be doing the Advance your Practice: Ashtanga five class mini-series and am especially looking forward to the “Backbend” session. advance your practice yoga Don’t forget to visit http://www.stayfree.com/myyoga for this special offer!

What challenges you most about yoga? It’s definitely hip and hamstring mobility for me.

This post is sponsored by Sverve on behalf of Stayfree. I was compensated for my time and review of the product(s), however all opinions, editorial comments and suggestions are my own.