Road Trip Rules for People Who Can’t Sit Still! #OnAQuest


On the eve of a road trip, I get anxious about being cooped up in the car, whether it’s just for hours on the road or 14. A little bit of claustrophobia combined with dread over what feels like a sedentary death sentence – I cannot tolerate locked knees, a cricked neck and what feels like roots growing from my butt into the bucket seat. Plus, I need to EAT and with my mind on auto-pilot, thoughts of snacking typically don’t vanish until satisfied! Quest Cereal Bars at 7-Eleven

Bu typical gas station food is really not my thing, eating the junk food just makes me feel worse. But, whoohoo, I just found out that 7-Eleven can keep me fueled up in a healthier way — they sell one of my favorite protein items, Quest Cereal Bars! With only 110 calories, 12g protein and a much more nutritious ingredient profile than most convenience store snacks, I can keep my tank filled for the finish! Read on to find out more about Quest Cereal Bars, get my Road Trip Rules for People Who Can’t Sit Still and enter a GIVEAWAY! Continue reading

How to Keep Fit & Manage Weight on a City Vacation

Heading out on a summer vacation is my favorite time of the year, adventures abound, the weather is warm and the worries are few.  The only worry that might be creeping into your conscious is falling off your normal diet and exercise regimen and returning home with a few extra pounds or diminished exercise performance. Nobody wants to call these souvenirs! However, with a little mindfulness, you can enjoy the extra little indulgences that a well-earned getaway offers, sleeping in late or a slice of the best local pastries “ever,” and still come home looking and feeling great. Lorissas Kitchen travel tips

Read on to get the tips and more on Lorissa’s Kitchen Meat Snacks. Continue reading

Mini Paleo Chocolate Angel Food Cakes using Banana Flour

Disclaimer: This post is sponsored by Now Foods. I received product and compensation for my time to create this recipe and share my honest opinion. 

What if I told you to eat the whole cake? Would you do it, could you do it? I think so! My Personal-sized Paleo Chocolate Angel Food Cakes are a light, low-cal cake treat that will satisfy your cravings and jive with your food tribe – be that Paleo, gluten-free, sugar-free, or diary-free.Paleo & Dairy Free Chocolate Angel Food Cake - personal sized

Each substantial-sized “mini” cake (made in jumbo muffin tins) has just 162 calories, 45g total carbs with 13 of those being dietary fiber (but no added sugar), 8g protein and less than  ½ g fat. Honestly, they are so big for being little, I’m often happy with just half! Read on to get the recipe and find out about the green banana flour I used in the batter. Continue reading

Fit Food & Run Gear Making Me Happy in April

Who doesn’t love a three day weekend, having one every month should be mandatory. At least, that’s what my pup Lucy thinks! That face you make when they say 3 day weekend

Today, I’m sharing some of the things that are gearing me up and fueling me through the fun!  Continue reading

NuttZo Instagram Takeover + Quick 2017 CrossFit Games Recap

Just a quick post to share a couple things!  First, I’m taking over the @EatNuttzo Instagram account today — head over there sometime on this awesome Monday to check out how I use these delicious, nutritious nut butters to fuel my crazy, active life!

jennifer thefitfork.com nuttzo

Read on to find out some other cool stuff that is going on!  Continue reading

(No Bake) Blackberry Dragon Fruit Protein Cheesecake

Cheesecake for breakfast, why yes! My Blackberry Dragon Fruit Protein Cheesecake actually amazingly nutritious food in disguise and makes a perfect morning meal, snack or healthy dessert. Plus, with 25 grams of protein, you’ll be fueled up to slay the day. Blackberry Dragon Fruit Protein Cheesecake

And, don’t bother with the oven, this is a no-bake, no-cook recipe that only needs a little time to set up in the fridge. Meal prep on the weekend and you’ll have several of these gorgeous, gluten-free treats ready to go. Read on for more details and the recipe.  Continue reading

Bedtime Snacks for Muscle Making & Weight Management

The advice to not snack before bed is much more fiction than fact! The real story on noshing at night has a happy ending for those of us who are always hungry. Turns out it’s perfectly okay, if not a “good thing,” to eat a little something before bed, especially if you are trying to build or maintain muscle. However, before you start feeding your midnight munchies, there are exceptions and caveats – aren’t there always?!

Why You Should Eat Bedtime Snacks and Top Picks for Muscle Making And Weight Management. Casein powder before sleep is best.

Continue reading

All the Holiday Health Tips “Yule” Ever Need!

All the Holiday Health Tips "Yule" Ever NeedGuzzle before Goodies: Drink a big glass of water and, if the meal or party is going to start after a scheduled meal time, eat a protein bar or other small protein-rich snack (around 200 cal) to tide you over. Time after time, I’ve read “eat a meal before heading out” as this will fill you up so that will not be tempted to overindulge on drinks and goodies at a holiday party. Um, unless you have willpower of steel, this doesn’t work – at least not for me. I always end up giving in with the “what the heck, it’s only once a year mindset” and, while it’s okay to splurge every now and then, but having consumed a full dinner (even if deemed “healthy”) just means you’ve gotten a head start on over-eating.

The Gift of Protein: Make sure you are not just using your entire calorie budget on all the wonderful baked treats of the season at the expense of eating enough protein. While pancakes, homemade breads, cookies, pies and more deserve a little attention this time of year, you can’t fuel a healthy lifestyle without adequate protein. Aim to get at 25 to 30 grams at EVERY meal, starting with breakfast, and also a couple 10 gram-ish protein snacks if you’ve been active during the day. Research has shown that consuming adequately timed and spaced protein not only helps with muscle management, but can moderate hunger and help you avoid over-snacking later in the day or evening.

cutting-sheet-pan-maple-beef-sausageBy the way, you have to check out my new Sheet Pan Maple Beef Sausage recipe — it’s a less mess, less stress way to make a batch of protein for a holiday crowd. It tastes yummy and sure beats slinging bacon or links all morning.

Moderate your Mixology: Drink in moderation or, even better, don’t drink alcoholic beverages, heavy eggnogs or sugary punches at all. Wine, beer and other adult beverages are very high in carbs and calories, partying all night will take its toll in so many ways . . . I won’t preach. If and when I decide to have a drink, I limit myself to one and then turn to sparkling waters with a splash of juice or infused with fruit. I have also turned ONE drink, into two by halving the liquor or wine portion and topping off with a low-cal liquid.

Exercise Anywhere: Regardless whether stuck in a car travelling or in your mother-in-law’s lair, find a way to move about and sneak in a little exercise – even if just in 5 minute increments.  We always pull over every hour on the road (for potty stops) and to bust out some roadside jumping jacks and burpees – I’m not kidding.  When visiting relatives and out of your normal fitness routine, suggest that the group head out for a walk to see holiday lights or start up a friendly game of flag football. There are also lots of home workouts that need little or no equipment when snowed it. Also, check out my 40 Fitness Hacks for the Holidays or my Wrapping Paper Tube Workout  – a graphic below, but also a video (seriously)!

Wrapping Paper Roll Workout - TheFitFork.com

Let Go of the Guilt: Despite the tips, the biggest tip is to enjoy the season and the quality time with family and friends. Many of us striving to live in the healthiest way we know how, often forever deny some of our past pleasures. If you want a slice of chocolate cake, have it! If you want a steaming mug of strawberry honey white hot chocolate, have it! If you’ve missed a few days or even a week of  your normal workouts, fuggetabout it! We all deserve a break and time to recharge – a short time of splurging and relaxing over the holiday season isn’t going to set you significantly back (if at all).

What are your holiday plans?! What are you doing to stay active? What is your favorite splurge (mine is banana bread with absolutely no healthy modifications 😉 Please share in the comments – XOXO, Jennifer