Hydro Power Pool Workout – Not Yo’ Mama’s Water Aerobics

You’ll make a splash with your next summer workout thanks to my Hydro Power Pool Workout. This series of dynamic moves uses the water-filled Kamagon Ball to incorporate the principle of Hydro-Inertia™. Rather than putting the fitness focus on isolated muscle groups, you’ll be moving the targeted muscles along with your entire core as your body works harder to come into balance with the sloshing, destabilized weight inside the Kamagon Ball.  Even though it’s lower impact,  this is NOT your mama’s water aerobics! Hydro Power Pool Workout with Kamagon Ball - Hedstrom Fitness

Add this water element to even more water (the pool!), and you’ve just boosted the resistance and effort. It’s double the water, double the workout! Read on to find out more about the Kamagon Ball, get the entire workout and see the exercises demonstrated by video. Continue reading

How to Age Proof Your Abs – Diet, Workouts, Wellness for 40+

The plain truth is, as we get a little older, it’s harder to make muscles and convince them to stick around, especially in the abdominal area. The potential for maximum muscle mass lasts until the 30s, after that it’s a small gradual decline in mass month by month, year by year. Gasp, experts say a sedentary lifestyle can result in a 3 to 5 percent decline per decade! This loss of muscle is often replaced by a little extra padding around the middle or “muffin top,” even if you are in good or reasonable shape overall. Plus, the hormonal changes brought on by peri-menopause or full-on menopause don’t help matters much.How to Age Proof Your Abs in 40s 50s and beyond

The quest for a flat mid-section or six-pack abs in middle age or older shouldn’t be about rocking a bikini or turning heads at the gym, although I guess these are nice side benefits – but, haven’t we moved past this ego feed?!  Instead, appreciate what a strong core through functional fitness can do for your daily living. Strong abs help improve balance, stability, back strength and posture, and, in my opinion, can make you feel and look 10 years younger.  A strong core also lessens the chance for injury from actual exercise or random stupid stuff, like twisting the wrong way while holding a bag of groceries, keeping up with your kids, or even playing with grand kids.  Read on to get the tips on How To Age Proof Your Abs Continue reading

3 Ways Probiotics Help Runners #HealthiestDaysAhead

This post is part of a social shopper marketing insight campaign with Pollinate Media Group® and Hyperbiotics, but all my opinions are my own. #pmedia #HealthiestDaysAhead  http://my-disclosur.es/OBsstV

Runners already have a leg up on health. Hitting the road, trail or treadmill a few times a week has countless benefits for cardiovascular health . . . and even mental health! But, what about gut health? 3 Ways Probiotics Help Runners

It’s true that running on a regular basis can help keep you “regular” (wink, wink), but runners often struggle with other gut issues including the runner’s trots, post-run digestive issues, and just the havoc that a modern diet or hormonal fluctuations can wreak on your digestive system. Read on to find out three ways Hyperbiotics, a collection of specifically formulated probiotics found at Target, can help runners get back and stay on track. Continue reading

Coffee & Athletes – Performance Perks + Consumption Timing

Coffee is a social unifier, people are constantly meeting up for a cup, professing their addiction love on everything from t-shirts to internet memes, and it’s a go-to gift for the person who has everything (because you can never have enough coffee, am I right?). While coffee brings us together, it can also set you apart in your athletic endeavors if optimized properly within a training diet. Coffee and Athletes - Performance Perks and Consumption Tips

Today, I’m spilling the beans on how coffee can improve performance and endurance, increase focus, and provide that extra edge your looking for on race day.   Continue reading

Five . . .err, Make that Fifteen for Friday!

I don’t usually do a “5 for Friday” shoutout, but this week has been full of so many interesting, fun, amazing things that I though I should. Then, I realized I had excessively more than 5 things to share – so, you’re getting “15 for Friday!”  I’m talking about everything from amazing eco-wellness products from Shiftcon, the lotions I put on my face, a really cool app-based, customized meal delivery service, my latest ambassadorships, the 3M Half Marathon, mystery excitement news, and more! You have to read on to find out all the deets!

Jennifer Fisher 3M Half Marathon Austin, Texas 2017

Continue reading

Why Athletes Should Eat Carrots + Fit, Fast Recipes

Trendy vegetables come and go, but carrots are a perennially popular pick in the produce department! I’m a non-discriminating vegetable lover and would never suggest kicking kale to the curb or saying bye-bye to beets, but these veggies, among other others, have enjoyed more than their fair share of time in the proverbial sun and now seem to be wilting away. But, let’s not forget about the tried-and-true carrot! Why Athletes Should Care about Carrots -- Health benefits that improve performance, recover and overall well being plus some easy, nutritious recipes using carrots.

All ages and all stages love carrots. Babies spoon up pureed carrots, kids munch on crunchy carrot sticks, and even finickiest of foodies can find a gourmet carrot recipe to delight.  Thanks to a host of health benefits and an easy-to-pack profile, this enduring edible also makes the perfect superfood for all types of athletes including runners, triathletes, football players, CrossFitters and other sporty types.  Plus, carrots are filling but are low in calories, with only about 50 calories for a cup of carrot slices or 5-ounces of baby carrots. If still questioning how carrots can help your athletic performance and need some great carrot recipes, read on:

Continue reading

Don’t “Diet” – Eat to Fuel Fitness & Health Goals

Today’s post is sponsored by Smoothie King, but my content and love for their Meal Replacement Smoothies is all my own! Take the challenge as part of a low-calorie diet and daily exercise program.  Weight loss depends on individual needs. 

Smoothie King #ChangeAMeal Challenge Meal Replacement Smoothies -- over 20 options under 400 calories and at least 10g protein.I can’t believe it’s already 2017, the New Year snuck up on me before I had time to formalize my goals and best intentions for the next 12 months. I’m not so much a fan of “resolutions,” per se. Somehow that implies a certain past wrongness and need for fixing! But goals are a good thing, and I like to set them high – that way, when and if I fail, I most likely have achieved above and beyond par. Find out why I don’t diet and how snacks like Smoothie King helps me fuel up for and recover from workouts and fill my nutritional gaps.

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