Peak Week OCR Gym Workout + Spartan Strong Life Time Fitness

This post is sponsored by  Life Time Fitness, however all opinions, workout suggestions, and enthusiasm are strictly my own. 

In a perfect world, obstacle course racing training would happen in the great outdoors. What could be more magnificent (and challenging) than charging up a mountain, leaping across creeks and hauling around rocks and logs? But, let’s be real, for many of us, it’s hard to get to Mother Nature’s gym on a regular basis. Towel Pull Ups Life Time Fitness

Between work schedules, kid’s activities, inclement weather (cold and hot), and too many accidents running in the dark, I’ve redirected about 75% of my obstacle course training to the gym. I’ve been a member of Life Time Fitness for several months now and have never been at a loss for equipment to get a fierce solo workout accomplished, for a fun and motivating group fitness class to join, or for other amenities to keep me strong, adaptable and resilient for my upcoming Spartan World Championship in Lake Tahoe on Sept 30.  Read on to get my Peak Week Spartan Training Gym Workout and also find out about some ways that Life Time Fitness is helping me reach my athletic goals – and can you too! Continue reading

Abs, Core, Pelvic Floor Problems + How to Bounce Back (and stop peeing your pants) Post Pregnancy

After growing, giving birth and nursing three babies, I came to appreciate my body in a whole new way extending far beyond what it had done for me physically in my running career.  I enjoyed (most) every minute of being pregnant and the sweet months of new motherhood following. With each pregnancy, I allowed myself to step away from my type-A training schedule and expectations of how quickly I should be bouncing back in both athletic ability and appearance. These physical and mental respites were a blessing that helped keep me healthy, happy and centered.

Abs Core Pelvic Floor thefitfork.com

What wasn’t a blessing were the progressively worsening issues I experienced as a result of these big babies, average weight over 9lb pounds! Embarrassing problems like incontinence and bladder prolapse related to pelvic floor weakness and dysfunction and, to a lesser degree, Diastasis Recti, a muscles separation in the abdomen that can contribute to mommy pooch. My doctors were pushing surgery, but I was scared and unsure, so I researched ways to self-correct with specific exercises and have been feeling great for years. I recently discovered the team up between Natalie Hodson and Dr. Monique Middlekauff, a specialist in pelvic floor dysfunction, to create a 30-day program called Abs, Core & Pelvic Floor. This easy-to-follow, at-home program includes many of the things I did and LOTS more, and I am excited to recommend it! Read on to get the details! Continue reading

7 Ways to Keep Fitness Fun!

Life Time Fitness has provided me membership and services in return for sharing my experience. All thoughts, opinions and enthusiasm are my own.

I’ve dabbled in gymnastics and playground sports as a child, but it wasn’t until my mid-twenties that I discovered running and began to consider myself a serious athlete. Now, 25 years later, I’m still running strong, able to compete at a fairly high level, and continually grow with new fitness challenges like yoga, weight-lifting, and obstacle course racing.Life Time Fitness Jennifer Fisher thefitfork.com

There are a few reasons why I think I’ve never burned out of sports and been self-drafted to the armchair. The first is consistency, I’ve just made being fit part of my lifestyle and engage in some sort of physical activity on a daily basis. The second, is how I’m wired; I have a personal drive to compete with myself and others without letting it affect my confidence, win or lose. The third, and what I’m talking about mostly today, is that even in serious training cycles, I enthusiastically believe in “keeping fit fun.” Read on to find out 7 Ways to Keep Fit Fun and how I’ve been #KeepingFitFun lately at Life Time Fitness. Continue reading

Pre Workout Stretches to Lessen Hand Pain + Curamin® to #StopPainNow

Disclosure: This shop has been compensated by Collective Bias, Inc. All opinions are mine alone. #StopPainNow #CollectiveBias

As a growing-older yet still goal-oriented athlete, I decided it was about time to give the finger to my chronic hand pain. Stiff hands and sore thumb joint was making it increasingly difficult to enjoy and compete in the sports I love, like obstacle course racing and Crossfit. Even yoga, which had once been a source of relaxation had become stressful as I could no longer splay my hands out flat on the ground without significant discomfort.curamin stop pain now

But, thankfully, I found Curamin® Stop Pain Now, a safe, effective, non-addictive herbal formula that has gotten me back in the literal and figurative game. Read on to learn more about how this #1 selling brand can be your first line of defense against chronic pain. Also, check out my Pre-Workout Hand Stretches to Lessen Pain for even more relief.

Continue reading

Happy Glow Yoga Flow & Cinnamon Apple Scent for Holiday Calm #GladeHolidayJoy

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #GladeHolidayJoy #CollectiveBias 

Happy Glow Yoga Flow to help lessen stress and promote calm this holiday season.On the morning after Halloween, my neighbor started putting out her winter holiday decorations. Later that afternoon, I noticed my grocery and big box store were doing the same. I also bumped into a friend who was already getting a head start on Black Friday shopping. Being a little competitive in nature, these harbingers of the holiday season triggered a wave of stress that I knew a brisk jog around the block couldn’t completely cure.

With so many other life obligations piled high on my plate right now, I knew I wasn’t ready to deck the halls, fatten the goose, and jump on the sleigh to start celebrating just yet. In fact, because of this chaos in my life, I needed to find a new routine to slow down and relieve stress before all the winter festivities start ramping up.

Yoga has always made me feel calmer during times of heavy turmoil or just minor everyday stress. That’s because yoga forces me to connect my body and mind in a way that I never do normally day-to-day, hour-to-hour, minute-to-minute (that is, unless I’m yoga-ing)! I also notice how certain scents can trigger an emotional and, often, physical response in me. For example, the smell of lemon makes me feel really alert and focused while lavender can put me to sleep.

I recently found out that cinnamon, a scent I already love, has a prolific list of perks. According to the Illustrated Encyclopedia of Essential Oils (1995) the scent of cinnamon has numerous benefits including the ability to ease depression and stress . .. and relieve constipation and indigestion (come on, you know this can be a problem when stressed out)! Plus, I personally have so many wonderful childhood memories centered on cinnamon – like those hard candies my dad used to sneak to me in church and cinnamon apple pie, my all-time favorite dessert. There is no way to NOT be comforted in a hug of cinnamon.Glade Happy Glow - candle and plug in

glad-in-heb-jenThat’s why I was so excited to see the Glade® Limited Edition Holiday Scents  on my last visit to HEB, my local market. There are a lot of different home fragrance options from Glade®, but I picked up the Glade® PlugIns® Scented Oil Warmer and Glade® 3.4 oz. Small Jar Candle in the Happy Glow Apple Cinnamon Scent. The Glade® Limited Edition Holiday Scents aren’t found on the regular home fragrances aisle, instead they will be on end caps (like at my HEB store) or in special wood rack displays.

The candle is absolutely fantastic! Not only has the apple cinnamon scent been calming me down, it’s lasted a long time and blends beautifully into my home décor thanks to the stylish glass container. However, I NEVER keep candles burning when I leave the house or go to sleep. The Glade® PlugIns®  Scented Oil Warmer allows me to enjoy my home fragrances 24/7 safely with no open flame, the dispenser just plugs into the wall outlet to warm the oil.

glade-plug-in

Putting Glade® PlugIns®  Scented Oil Warmer in my Yoga Space to enjoy the Happy Glow™ scent without worry.

So, in addition to smelling the Happy Glow™ scent to feel more joy and less “oh boy” this holiday season, I also have been doing a 10 minute yoga flow with poses that are calming. You need to try these easy yoga poses, surely you have 10 minutes for a surprising burst of joy!

Happy Glow Yoga Flow to lessen stress and promote calm this holiday season!

Here is my Happy Glow Yoga Flow breakdown (practice each pose for about 2 minutes):

Lotus (or just criss-cross legs): Relax in this seated position while you settle your busy mind and let negative thoughts start to melt away.

Puppy Pose: Relieve back tension that is associated with stress and cast away worries that are weighing you down with this playful, stretching position.

Bridge: Elevate hips and engage glutes as you breath slowly in this pose that opens the chest and heart and promotes circulation.

Forward Fold: Relax and bend forward at the hips, reaching down downward the ground as far as possible while moving nose into knees. Slowly rise, rolling up the back, and repeat several times.

Crow or Corpse: Practice crow pose or variations for a couple minutes unless you find it too hard or stressful. I like a challenge at the end of of my yoga sessions, even if I am trying to relax. But, if still stressed, lay on back looking upward with arms and legs slightly splayed in corpse pose – try not to fall asleep!

Are you ready to Feel Joy, Feel Glade™? Work my YOGA FLOW into your day and check out Glade®  and how their Limited Edition Holiday Scents can help you take control of the mental and physical chaos during this stressful time of year! For more information and more surprising burst of joy, connect with Glade® on Facebook, Pinterest, Twitter, YouTube and Instagram.

What is your favorite holiday scent? What is your favorite yoga pose? Please share in the comments below – XOXO, Jennifer

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

Day in the Life of a Watermelon Addict #LivingOnTheWedge

I could have named this post “Watermelon Wednesday,” but the current title seems so much better because variations of the events that unfold below could happen any day of the year. For reals, I’m always #LivingOnTheWedge , y’all!

5:15 am: Wake up, drink coffee, check my Instagram feed and remember that my friends @WatermelonBoard are hosting a fun photo contest on Instagram. Tag your pics of watermelon #100DaysofWatermelon for chances at prizes all summer long.

100DaysSummerWatermelonBanner

 6:00 am: Trying to get out the door fast, so I eat a protein bar and chug some watermelon juice – it’s just the hydration I need to tackle my 8 mile run on this hot and muggy morning.  Also, research suggests that drinking watermelon juice before an intense exercise session can help reduce heart rate and next-day muscle soreness (thank you L-citrulline)!

Tsamma Juice TheFitFork.com

6:48 am: Mid run full-bottle chug of Nuun Active (watermelon flavor, natch) – packed optimal electrolytes, made with clean ingredients, low in calories and sugar – plus vegan and gluten-free. Save yourself 20% with discount code NUUNAMBASSADORFRIEND

nuun ambassador jennifer fisher watermelon

8:41 am:  Snack on Organic Raw Sprouted Watermelon Seeds – why our mom’s told us not to swallow them is beyond me, they are packed with amazing nutrients.

You can eat watermelon seeds!

9:29 am: Brush teeth with some Watermelon Toothpaste – yeah, it’s for kids, but it’s totally free of yucky stuff . . . . and it tastes like my favorite fruit, so don’t judge.


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10:43 am:  Purchase two of the cutest watermelon tank tops evvvvvahhhh for my trip to Los Angeles in July to share my love for watermelon (and demonstrate watermelon workouts) on behalf of Watermelon.org at IdeaWORLD Fitness Convention & Expo (yes, my job is awesome).

watermelon tank 2 watermelon tank 1

12:32 pm:   Lunchtime, how ‘bout a breadless with chicken, bacon, basil and provolone – and watermelon for the bun! I’ll have the recipe on this one posted tomorrow!

watermelon bacon  chicken sandwich

2:01 pm: Practice a little #WatermelonYoga ‘cause I’m crazy like that.

watermelon headstand jennifer fisher thefitfork.com

4:08  pm:  Take an afternoon work break and search watermelon-related hashtags on Instagram — #watermeloncake has  21,838 photos (yet my Chocolate Cherry Watermelon Cake is still the best) and #WatermelonYoga isn’t exactly trending with 12 posts – 11 are me (!!) and 1 is some pregnant lady – hahah!

Celebrate special summer days with a healthy "cake" made from watermelon!

6:00 pm: Make a batch of my Super Red Watermelon Quinoa Salad that almost got me on a season of Master Chef, but got thumped in the end. My delicious jumble of healthy foods and warrior spirit couldn’t quite compete with the OCD craziness of a lady who cried when her raspberry rolled 1 millimeter out of place.

“Super Red” Watermelon Quinoa Salad with Sprouted Watermelon Seeds is perfect for outdoor summer entertaining and packs well in lunch boxes

 8:09 pm:  Peruse through some past pins on my Living on the Wedge board and wonder if this “skinning a watermelon” really works. Must try tomorrow.

How to Skin a WAtermelon

9:17 pm:  Make my “to-do” list for tomorrow the old-fashioned way, with paper and pen (hello awesome watermelon pens)  — at the top of the list “Buy More Watermelon” !!!

watermelon scented pens

10:27 pm: Drift off to sleep and dream of watermelons growing in a field . . . . that means good fortune is on the way (and no, not a baby!)

Love WATERMELON as much as me?! Check out a bumper crop of my watermelon posts compiled in one place for more recipe ideas, watermelon workouts and helpful watermelon tips.

Tell me something, anything watermelon! Please share in the comments below – XOXO, Jennifer 

Yoga Workout for Active Recovery + Daily Multi-Vitamin for Wellness!

New-Chapter_Blog-Photo-11Training is hard. Rest days are harder, often they can be a hard pill to swallow!  I hear this from dedicated runners, triathletes CrossFitters, obstacle course racers, weight-lifters and other hard-core athletes all the time. In fact, I often fight the urge to workout 365, even when I know rationally that my body needs adequate time to recover from a hard effort on the track or in the gym. In part, it’s this drive to go balls out regardless of pain and suffering that distinguishes winners from losers on game day. However, keeping this mindset every day of the week can wear you down mentally, tear you down physically and get you stuck in a rut where you’ve plateaued and are no longer making gains.

jennifer laughing crossfit situpBut who among the athletic elite (and even us regular people just striving to be the best we can be) want to sit around on the couch all day, waiting for some sort of generic mandate of “not moving a muscle” to pass?!  That’s not really the best option mentally and physically either. Activities on these light load days should take into consideration your current fitness level and fatigue felt from the previous workout – less volume, less intensity (less than 60% effort) and keeping it fun are the key points!  My go-to active recovery day includes a short walk followed by a gentle, stretching yoga sequence to help flush out toxins and encourage mobility so I’ll be ready to go harder the next day! Here is one of my favorite active recovery “Rest Day” Yoga Workouts:

Yoga Rest Day Workout for Active Recovery

Getting enough sleep (7 to 8 hours would be optimal), rehydrating with plenty of water (check out my post on 50 Shades of Pee) and eating well with a focus on fresh vegetables and fruit paired with lean proteins are also important to workout recovery.

Another important part of recovery is eating right, right?! Most of us are aware that carbohydrates metabolize into the quickly-sourced energy that powers performance and that consuming a protein-rich snack post-workout (in a 3:1 to 4:1 carb to protein ratio) helps repair muscle and tissue taxed by exercise. But what you eat every day, day in and day out, has a profound effect on athletic performance too – you can’t outrun a poor diet!

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In addition to eating a balanced diet of lean proteins, fresh fruits and veggies and healthy whole grains, I I also take a daily multivitamin to make sure my bases are covered. Every Woman’s One Daily Multivitamin from New Chapter caught my attention from the hundreds (if not 1000s of different brands out there) because of the way that it’s made. These vitamins are fermented with probiotics and whole foods and gentle enough to take any time – even first thing in the morning on an empty stomach!  I’ve never feel woozy or nauseous after taking any of their products.

Every Woman’s One Daily Multivitamin from New Chapter is ideal for active women because it contains extra nutrients for energy support, stress support†, immune support and bone support.* And, this award-winning vitamin (BEST Multivitamin Award.  Delicious Living 2016 Supplement Awards) is Non-GMO Project Verified, made with certified organic vegetables & herbs, vegetarian, kosher, gluten free and has no synthetic fillers. I love how they are equally helpful to the planet as they are to us – all ingredients are mindfully and sustainably sourced!

You can purchase Every Woman’s One Daily Multivitamin at a number of online retailers including Amazon.com– love how I can usually get free shipping and also save by setting up a subscription (because, it really sucks to run out of vitamins)!

What are your tips for recovery and general wellness for an active lifestyle? Are you racing competing, training or taking it easy this weekend — please share in the comments, I’d love to chat! XOXO — Jennifer 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, care, or prevent any disease.

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.