One Week Countdown: Austin Fit Magazine FitTest

Ready or not, the final countdown (queue music) is on! The AFM FitTest is happening next weekend in Austin, Texas and I’ll be there.  This 12-test event has been my official challenge goal in a sponsored campaign I’m promoting for Under Armour #WhatsBeautiful, a movement of women coming together to redefine the female athlete. Whatever your fitness goals, the point is that you HAVE fitness goals and TODAY is the time to go out and start putting in the work to make them happen.

afmfittest_logo_final

Last year was the debut of AFM FitTest as well as my debut into any sort of competition other than running . . . or cooking. Most of these physical events were well outside my comfort zone; I’m talking standing long jump, precision throws and medicine ball throws – eek!  But, I completed every challenge and survived. Not only did I survive, I was inspired to set some new fitness goals that I never, ever imagined for myself. Looking forward to competing with the ladies of Austin next weekend, here are a few AFM FitTest veterans (including myself) that are heading back for a second shot. I think we all fit perfectly with the philosophy of the Under Armour #WhatsBeautiful campaign.Go ladies!

So, let me give you a little update on how MY training is coming on some of the tests– but not so much as to alert the competition!

2013_05 cap tex tri 1 thefitfork

Mile Run: This will probably be my best event, even though we’ll be running in the late morning sun. Just Recently competed in the CapTexTri (10k) in 90 degree heat, so I should be acclimated.

shuttle run thefitfork jennifer fisher

Shuttle Run: My husband calls these “gassers” and I can see why – I’m all out of fuel by the time I’m finished with the last interval.

jennifer fisher thefitfork weigh pullyup

Pull Ups: Even though I did “okay” last year, I excited to report a significant improvement here thanks to making them weighted in practice!

thefitfork med ball toss

Medicine Ball Toss: Even though they’re using a medicine ball that weighs 2lbs less this year, can’t seem to throw it any further.

By the way, it’s not too late to sign up for the 2013 AFM FITTEST sponsored by Trigger Point Performance. Packet pick-up is on Saturday and Sunday, June 8-9, from 10 a.m.-2 p.m. at Camp Mabry in Austin, Texas. Details can be found at the AFM FITTEST website; you can register in person at packet pick-up (there is NO EVENT DAY registration) or online.

2Fer: When to Mix Music with Running & WODs | Koss Fit Series Headphones

thefitfork running with music

Wondering if you should rock out with music while you run or workout in the gym? Poll your friends or Google some scientific studies and you’ll quickly discover that this ongoing debate has persuasive arguments booming out of both sides of the proverbial box. Some athletes wouldn’t dream of running a single step or lifting a dumbbell without pumping up the volume, while other athletes turn their noses up at anything but the unplugged, purist approach. There is no arguing that music has a beat that makes the body want to move. On the other hand, there are legitimate reasons to keep your entire mind “on call” when you run or workout.  As usual, I support the best of both worlds. That is, knowing how to incorporate music into training on occasion and then being able to ultimately perform without it. And, make sure to read down to the bottom because I’m going to fill you in on the really awesome KossFitClip” and “FitBud” headphones that are designed by women, for women.

matthew_mcconaughey_running

When To Mix Music and Exercise

To Enhance Performance with “Up-Tempo: Songs:  Music makes a great substitute for that absent training partner who is just a little bit faster or stronger than you. When I don’t have a friend on the track to chase down and have to finish speed workouts alone, I will often wear headphones to help me kick it in high gear. I always wondered how music made me feel like I just ate my Wheaties. Well, according to a 2012 study, music can act as a metronome to help maintain a steady pace, reduce false steps and decrease energy expenditures. The researchers at Hallam University found that participants who cycled in time to music required 7 percent less oxygen to do the same work as their music-free counterparts.  According to another music and exercise researcher, Costas Karageorghis from the School of Sport and Education at London’s Brunel University, the “sweet spot” for using music to enhance performance is between125 – 140 beats per minute. So, pick up-tempo songs, not slow love ballads!

 To Get Motivated with “Favorite” Songs: On days when it’s hard to get out the door, cranking up the iPod and exercising to a few of my all-time favorite songs helps me readjust my mood. This isn’t just a touchy-feely claim; there is real science behind this type of attitude adjustment. A recent study showed that subjects who listened to music they reportedly “loved” triggered the release of dopamine, the famous feel-good neurotransmitter. But, when the same participants listened to generic music selected by the researchers, dopamine levels remained stagnant. In addition to being the brain’s reward and pleasure center, it’s no surprise to find out that dopamine not only enables our brain to see rewards, but sends the signals we need to take action and move toward achieving them.

To Trick Yourself into Beating Fatigue: When your body starts sensing signs of extreme exertion, it notifies your brain to take a break. But, the use of music can keep you going despite rising levels of lactic acid in the muscles, a pounding heart beat and increased sweat production.  Experts say that music overrides the physiological feedback for the brain’s conscious attention – it’s a diversion in the same way that the phlebotomist’s office always has an interesting photo to look at while you’re getting blood drawn. However, during intense fatigue, music can lose its magic to override the suffering. Anyone who’s ever hit the wall in a marathon knows there’s not a song ever sung that can trick your mind out of the pain.  However, the right music can elevate your mood and persuade you to ride out the waves of exhaustion, rather than giving up.

no music

When Not to Mix Music with Exercise

When Coming Back from Injury: If you are rehabilitating from an injury, it’s best to work out without music. Experts say that listening to music can distract an athlete from the exercise at hand, encouraging a ‘push-through-the-pain mentality’ – even if it’s at a subconscious level. Instead of disassociating yourself from distress with music, try turning inward and listening to your body’s feedback.

When Competing: When competing, the best athletes seem to have every sense focused on achieving top performance without the aid of any external stimulus such as music. It’s true that listening to music prior to your start is a great way to calm down – or get pumped up. But, during the actual competition, music has the potential to become a disastrous liability, a disadvantage which trumps any performance benefit you could potentially have achieved with it. Think how stupid you would feel to lose your lead because you didn’t hear the footsteps of a runner challenging you from behind or you missed an important call from a referee and ending up with a DQ. Or, even just the inconvenience of your device losing its battery charge halfway through a marathon and being stuck lugging the dang thing to the finish line. Also, be aware that some sports governing bodies don’t allow the use of music, viewing it as a “performance enhancer” that gives unfair advantage on the playing field. For example, US Track & Field (USTF) bars the use of headphones or music for athletes who are competing for “awards, medals or prize money.”

When in Potentially Hazardous Situations: Put safety above your playlist. Use common sense when it comes to running or exercising with headphones on. If the volume is cranked and you are totally tuned out, you may not hear oncoming traffic, unfriendly dogs, or potential criminals. In races and competitions, you may miss important directions from the officials and not benefit from the thrill of hearing the cheering crowd.

Also:

Keep it Courteous: Also remember that one man’s music is another man’s migraine. If you’re in the gym, garage, or running with a speaker vest and playing your music “out loud” remember to be courteous and keep it at a reasonable volume.

 

A Review of KOSS Fit Series Headphones 

So, I think we should all mix music with our exercise at least every once in a while. If you agree, you’ll want to have some great headphones to maximize the listening experience. Nothing worse than a crackling, cheapo pair of headphones that wants to slide out of your sweaty ears. Or, worse yet, won’t even fit in your ears. Well, earlier this month, the Koss Fit Series hit the market and they sent me both of their new models to try out– the FitClips and the EarBuds.

So, what’s great about the Koss FitClips? These headphones use an original design to ensure that perfect fit we women want; they measure in 33% smaller than the standard earbud. The speaker element rests comfortably in the ear and comes with one of three sizes of ear cushions to make sure a girl is getting the perfect ear “seal.”  The ear clip is soft and flexible and after running 8 miles in it this morning, not once did it fall out or slip thanks to both the design and sweat-resistant coating. In fact, I forgot that I was wearing them! There are five vibrant colors available; mine are a pretty blue that reminds me of the Texas Mountain Laurel that I see on my trail runs.

Koss FitBud

Koss FitBud

 

Koss FitClip

Koss FitClip

Another thing to love about the Koss Fit Series, Darra Torres is their spokeswoman. Named as one of the “Top Female Athletes of the Decade” by Sports Illustrated, the swimming sensation is about my age and such an inspirational role model. Darra believes that it’s never too late to accomplish your dreams and that determination trumps age – I love this! These are words to live by!

If you’re interested in a pair, head over to Koss and use the code Fit4Life for $5 off plus free shipping.

What’s Beautiful 3.0 Challenge – Taking Fitness & Teamwork to Epic New Level

I am so excited to be part of a sponsored campaign for the Under Armour’s What’s Beautiful challenge — together we’re redefining the female athlete by encouraging you all to set fitness goals, reach those goals and then set your sights once unimaginable dreams with all your new found badassery.

under armor costa rica whats beautiful

Join me in the challenge; you know want this friendly kick in the rear to get your spring and summer fitness journey in gear.  It’s easy –just go to the What’s Beautiful challenge page, set a personal goal you can accomplish starting today through the next 10 weeks and then document yourself making it all happen – the sweat, the suffering and the smiles! You’ll be in the running for awesome swag from Under Armor along with a chance end up at a yoga and relaxation retreat in Costa Rica.

If you’re not a one-woman wolf pack (really, who is?), then join or start a team once you’ve registered. The motivation, accountability and empowerment, these are all the benefits of surrounding yourself with the support of a team.  I’ve started a team called “Fit, Fearless and Forty-Something” and I’ve seen other teams I might join like “Boston Bound” among others. If you don’t see a team that matches your goals, then go make one!

whats beautiful fit fearles and forty something team under armour

Teams of athletic women will . . . . motivate, inspire and keep you accountable!

My goal is to win my age group (40-49) at the Austin Fit Magazine “FitTest” this summer. That’s right; I’m setting the goal high. I competed last year with a hurt back and placed 7th, so it’s not unrealistic – but still something to work hard towards.  The day-long challenge has 10 events, ranging from a medicine ball throw to a one mile run, plus (new this year) an additional two mystery tests! I’ll update my What’s Beautiful profile page every week with the test element I’ve been working on the most.

2012_06 afm fittest afterwards

Me and the hubby celebrating after last year’s AFM FitTest!

What is your goal going to be? If you don’t have a goal, get a goal!  It could be crossing the finish line of a 5k, getting a new PR at the dead lift, or accomplishing a new skill like a back bend or butterfly stroke – or making the roller derby team!  If you don’t want to go it alone, make a team goal – walking a combined 1000 miles over the 10 week challenge, logging 10 hours of group planking, or winning the summer softball league championship. I’m just throwing ideas out there!

Soooo .  . will you join Under Armour’s What’s Beautiful challenge?   #IWILL #WhatsBeautiful

Superfoodie: Kicked-up Cashew Orange Kale Recipe

jennifer fisher - thefitfork.com - cashew orange kaleAll signs in the vast expanse of the veggie world seemed to indicate that I should make some kale for dinner tonight. Not only did I have a huge bundle of locally-sourced kale in the produce bin courtesy of the organic delivery service Greeling.com, but every magazine I’ve opened for the last few days has been abuzz about this looser-leafed cousin to cabbage. It is a “superfood,’ after all. Convinced to put some green in this running machine, I whipped up a spicy-sweet side of kale using an orange and Sriracha sauce. Try it, you’ll like it!

Kicked-up Cashew Orange Kale Recipe

  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • 2 teaspoons minced ginger
  • 8 cups chopped kale
  • 1/3 cup white wine
  • 1/3 cup fresh orange juice
  • 1 tablespoon Sriracha sauce (more or less to taste)
  • 1 tablespoon fresh orange zest
  • 2 ounces cashews (I used cayenne spiced cashews)

Add olive oil to large skillet; bring heat to medium-high. Add garlic and ginger and sauté for approximately 1 minute, or until fragrant. Add kale and sauté for 2 to 3 minutes; add wine, orange juice and Sriracha sauce. Stir well to combine.

Add lid to skillet and let kale steam for 3 – 4 minutes, until softened. Remove lid and continue to cook, stirring as needed, until most of the liquid has cooked off. Remove from heat. Sprinkle with orange zest and cashews.

Serves 2.

all hail the kale

So Why Kale?

And there are many nutritional reasons to exclaim “all hail the kale.” This dark leafy green veggie is high in beta carotene, vitamin K, vitamin C, and also has loads of iron and more calcium than a serving of milk. Kale boasts anti-cancer properties thanks to a chemical called sulforaphane. Another chemical found in kale, indole-3-carbinol, is said to encourage DNA repair in cells. Kale has also been shown to lower cholesterol levels and decrease the absorption of dietary fat.  And, all this for 36 calories per cup!

Steaming, braising, microwaving, and stir-frying are all good ways to cook kale; however, boiling this veggie can decrease some of its beneficial properties. Check out these fabulous-looking, creative ways to cook kale brought to you from some of my fellow healthy food-loving Fitfluential.com ambassadors:

Heather at fortheloveofkale.com has an awesomely unusual kale recipe she’s calling Sexy Salad of the Moment – you’ll have to click to find out what gives it so much appeal!

Laura at sprint2thetable.com threw together a lot of yummy stuff in a pot and is calling it White Bean, Butternut and Kale Soup.  Here in Austin, we’re having a weird April cold front, so I’m making this nutrient-rich and warming meal tomorrow night.

Cat at breakfasttobed.com has me motivated to prepare her make-ahead salad. Massaged Kale and Wheatberry Salad with Feta. It’s true that kale salads are so much tenderer when pampered with an olive oil massage.

 

 

A Day in the Life of my Running Skirt: YMX #LifeArtSport

jennifer fisher - thefitfork.com - wearYMXWhen I wake up in the morning, I almost always get dressed for the day in my workout clothes. Not because I’m an early-bird exerciser; it most definitely takes me several hours to get into that zone. And, it’s not because I’m lazy or like stretchable waistbands (okay, well maybe a little). But, it’s because I am a busy mom to three boys enrolled in three different schools with a gazillion extra-curricular activities, I never know exactly when and how I’m going to fit my running and workouts in. I just know I WILL get it done, somehow, somewhere.  And, that means being geared up appropriately to take advantage of “found” time for fitness, whether it is knocking off a hundred burpees while waiting for band practice to let out or working in a tempo run between the last carpool drop-off and dinner-making duty. Thank goodness, I set the dress code since I work for myself.

Unless it’s freezing outside (a rarity in Texas), my favorite “at-the-ready” look is a running skirt. I started wearing fitness skirts about four years ago when they were first starting to trend for runners. I remember thinking it was about time the convenience, cuteness and coverage of a sporty skirt branched out to some of us other athletes who lead hectic lives — not just the tennis girls. A good fitness or running skirt will take you from the trail to a teacher’s conference, speed workout to the supermarket, or a weight workout to a relaxing lunch with friends. The cut of most athletic skirts flatter the figure and cover all the jiggly bits. That means less worrying about (likely non-exercising) onlookers gawking at your skimpy shorts or skin-tight tights as you race through the checkout line with a bunch of bananas.

jennifer fisher - thefitfork.com - ymx collage

Even the weekends are busy; check out what my running skirt did this Saturday!

  1. 7 am: Drive a kid to catch a bus for a school trip.
  2. 9 am: Visit Fit and Fearless CrossFit for a WOD of sit-up/stand-ups, pull-ups, rowing, and kettle bells.
  3. 11 am: Cheer on a son’s flag-football game and listen to the post-game play-by-play.
  4. Noon: Sneak in a smoothie and some blogging time.
  5. 1 pm: Shop for groceries and potted plants.
  6. 3 pm: More sports! Help son warm up for soccer game.
  7. 7 pm: Guess who’s making dinner?
  8. 9 pm: So done with the day!

So, this weekend I wore the Infinite Tribal Wrap Skort in green form YMX by Yellowman. It looks like a skirt, but with a hidden attached short lining. This means I am free to hang off the monkey bars or do cartwheels as I please! The super-soft, featherweight fabric has a UPF of 30+ and wicks away moisture, dries quickly, and is odor-resistant – so nice for us sweaty girls who probably won’t see a shower until the sun sets. Another thing I love is that this particular running skirt is in no way generic. It echoes the unique, artsy flavor of the entire line of YMX by Yellowman; their designs are beautiful and definitely not boring. A bit like myself, I must say (Okay, if you can’t love yourself, who will?) I will note that the skirt seems a little big for a size Small, but that’s definitely better that the alternative! Plus, the skirt falls mid-thigh, measuring 15.5 inches from waist to hem. The longer length is perfect for multi-purpose wear, but if you don’t like so much fabric on your legs when you run, check out their Infinite Tribal Racing Short – haven’t tried these yet, but they look awesome!

lifeartsport ymx thefitfork jennifer fisher

I also love this sweet tank, the silvery color and silky performance fabric definitely put some polish into my workout routine!  Check out the Elemental Flower Scoop Neck Tank.

YMX by Yellowman provided me with products to wear and review at my discretion. I was in no other way compensated for my time and viewpoints. The opinions shared within this post 100-percent my own and not influenced in anyway YMX by Yellowman.