Slice & Slurp, it’s National Drink Watermelon Day + Watermelon Ginger Limeade Recipe

nuun ambassador jennifer fisher watermelon

The weathermen don’t need to convince me that July 24th is considered the hottest day of the year.  Here in Austin with temperatures about to pass the 100 degree mark, I think I could sear my favorite spice-crusted tenderloin steak to perfect mouthwatering, medium-rareness right on the sidewalk. Seriously.  I actually enjoy the heat and think in a past life I may have been a lizard. However, unrelenting warm temperatures create challenges when exercising outdoors  — one of the biggest problems is remaining hydrated as sweating increases.  Even becoming moderately dehydrated really puts a downer on the day – who wants to deal with muscle cramps, a nagging headache and lingering fatigue?

july 24 drink watermelon badge

I was super excited to find out today is National Drink Watermelon Day, a pretty awesome proclamation made by the National Watermelon Promotion Board (NWPB).   Drinking watermelon juice is a great way to keep fluid levels topped off – this jumbo-sized juicy fruit is made from 92 percent water and is a robust resource for replenishing electrolytes. Watermelon can even help your muscles recover more quickly from workouts thanks to the amino acid L-citrulline.  I talk about this in more detail in the Running & Watermelon Hydration and Watermelon & Workout Recovery posts I did for my recent week of #LivingOnTheWedge.

benefits of drinking watermelonOutdoor athletes aren’t the only ones that need to stay hydrated during the summer.  A recent Harris Poll commissioned by NWPB reported that nearly 1/3 of us don’t drink enough water – the main reason being lack of flavor. Really, you could just eat an 18 ounces slice of watermelon and it would be like drinking a 16 ounce bottle of water. However, there are so many taste bud tantalizing drinks you can make with watermelon that are so much more exciting than just putting a lemon slice in water. Some of my favorite past recipes are Watermelon Agua Fresca and Watermelon Chia Seed Smoothies. One of my favorite sports hydration companies, Nuun Hydration, even makes a Watermelon-flavored electrolyte replacement tab — I like to add these do watermelon juice for a double boost!

.However, in honor of National Drink Watermelon Day, I’ve come up with a new watermelon beverage that quenches thirst with a kick of ginger – Stevia-Sweetened Watermelon Ginger Limeade. Ginger is an awesome addition to any drink – it boosts the absorption and assimilation of essential nutrients in the body and it has anti-inflammatory properties to sooth sore muscles and joints. A glass of this lightly sweet-sour-spicy drink will make you say “hello” to hydration – who doesn’t want to drink MORE of something that tastes so outrageously good. And, please do drink more – I’ve made this healthy recipe with Stevia to keep the carbs lower!



low sugar watermelon drink for hydration

Stevia-Sweetened Watermelon Ginger Limeade Recipe

  •  4 oz fresh ginger root
  • 2 cups water
  • 1 tablespoon powedered Stevia (like Wholesome Sweeteners Organic Stevia)
  • 4 cups watermelon juice
  • ½ cup fresh lime juice
  • 12 oz sparkling water
  • Optional Garnish – lime slices, watermelon balls and fresh mint
  1. Wash and thinly slice ginger root, peeling is not necessary. Add sliced ginger to small sauce pan filled with 2 cups water.  Bring to boil and the lower heat and let simmer (no lid) for about 30 – 45 minutes or until liquid reduced by half.
  2. Pour ginger and water through fine-meshed strainer and into a bowl. Mix in stevia and stir until dissolved. Discard ginger or save for another use.
  3. Prepare watermelon juice by pureeing about 6 cups of watermelon in the blender and straining off pulp. An easier way is just to collect the juice that runs off watermelon when cutting it into chunks – I save all of mine and keep it in the freezer for recipes like this!
  4. To prepare beverage, pour watermelon juice, lime juice, ½ cup ginger “syrup” juice into tall pitcher; stir to combine. Pour in sparkling water and lightly stir.
  5. Serve in tall glasses garnished with lime slices and watermelon balls. Serves 4

gingered watermelon lime drink


This post was sponsored by the National Watermelon Promotion Board and I received nominal compensation to share my love for watermelon. All recipes and opinions are my own.

Girls’ Night In – Trop50 Raspberry Acai Sipper with Coconut-Mint-sicles

You’re invited over to work up a sweat to old-school aerobic DVDs and Girl s CrossFit WOD. After well, enjoy healthy refreshments including a delicious mocktail made with Trop50 Raspberry Acai!

Oh, it’s always good to get together with my girlfriends. However, we’re not the head-out-to-a-bar types or even really much of book club babes, but the one thing we have in common is that we all like to run, workout and reward ourselves with healthy refreshments!

denise austin

My idea of a fun “Girl’s Night In” is inviting my besties over for some fun, maybe putting in a retro workout DVD like a Denise Austin or Jane Fonda – oooh, break out the leotards and leg warmers. However, though my friends don’t care, hosting at my house might mean having to clean up and move the furniture around for our lunging, lifting, buns-of-steel fun. So, instead I’m recommending we meet up for “Girl’s Night In” at the CrossFit box, no sweaty men allowed.

After the old-school aerobics, we’ll kick up the fun with a girl-powered workout – oh, I don’t know, maybe something like this Girls’ Night WOD below:

women's crossfit workout

As for refreshments, there will be no heavy lifting – just some fresh veggies and dip, some deviled eggs and easy to make smoothies and drinks featuring Trop50 Raspberry Açaí juice.  I was very excited to learn that Trop50 has the great taste and goodness you expect from Tropicana, but with 50% less sugar and calories and no artificial sweeteners. Each 8 ounce serving has loads of antioxidants, more than a day’s worth of vitamin C and is a good source of vitamin E — all for only 50 calories and 10 grams of sugar.

rasperry acai sipper with coconut mint ice Check out the gallery of drinks at the top of the post that feature Trop50 Raspberry Açaí along with some healthy smoothies I like to make at home. Although whipped up without alcohol, these drinks still taste special and celebratory without the next-day headache and regrets. While the “idea” of an adult beverage sounds appealing, my body always rebels – I try to remember that everything I eat or drink is either fueling performance or feeding disease.

Here’s a special sipper I’ve developed with Trop50 Raspberry Açaí. It’s so light and refreshing after a workout and I love how it’s keeps the fun in motion  — dip and swirl the frozen pop around and enjoy! Pre-freeze the “mint cubes” the night before and playing bartender will be a breeze.

Trop40 raspberry acai drink

Raspberry Açaí Sipper with Coconut-Mint-sicles Recipe

  •  2 10 -12 oz bottles coconut water
  • Mint springs
  • 10 small wooden skewers
  • 2 tbsp. colored cocktail rim sugar
  • 1 59-oz bottle Trop50 Raspberry Açaí

Pour coconut water evenly into 10 large ice cube molds, small ice pop molds or small Dixie cups. Top with mint leaves. Place in freezer for about 1 hour until firm enough to hold wooden skewer or ice pop stick upright. Continue to freeze until solid.

Wet the rims of 10 glasses; dip rims in cocktail sugar. Pour beverage evenly among glasses (just under 6 ounces per glass). Remove mint pops from molds and place one in each drink. Garnish with additional mint, if desired.  Serves 10.

coconut mint ice cubes

Coconut Mint-sicles for your Girls’ Night In drink!








For more inspiring ideas, visit the Trop50 collection on

Disclosure: Compensation was provided by Trop50 via Glam Media.  The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Trop50.



Ski Ready Workout & Warming Hot Drinks

Things have a way of sneaking up on me and the family annual ski trip is one of them. In just about a month, we’ll load up the SUV with an insane amount of gear and groceries and head off into the mountains a mere 900 miles away. The whole family loves to ski and snowboard; however the distance is why this outing is an ANNUAL ski trip. After 15 to 17 hours in the car one way, the five of us have and plenty of (ahem) quality together time and are ready to get out and MOVE!

In order to get the most out of our limited amount of time on the slopes, I like to arrive as “ski fit” as possible. Since I have a solid year-round base full of running, hitting the gym and riding my stand-up paddleboard, adding in a few workouts with ski-specific exercises is all I need to prepare my body for skiing strong and longer. Effective pre-season ski training focuses on workouts that combine leg strength, explosive power, core stability, agility, balance and endurance through a variety of exercises. If you are a recreational skier or snowboarder, try my Ski Ready Workout before your next skip trip and you’ll reap the rewards — swishing down the slopes stronger and longer!

thefitfork ski ready workout thefitfork

I suggest doing this cardio + strength workout 2 to 3 times per week for a month. Also, since skiing is typically an all-day activity, I’d throw in an extended hike, long run or bike ride one or two times during the month to prepare you for the extended nature of a full ski day.

thefitfork treadmill 1

Run, Bike or Row: Cardiovascular endurance isn’t just for cross country skiing, it applies to downhill skiing and snowboarding too. Seriously, have you ever tried to sidestep up the mountain to retrieve a lost pole?!   Running, biking, and rowing build a strong heart and lungs while engaging the core, arms and leg muscles. Warm up for 5 minutes on your chosen gym machine (or outdoors) and then alternate a high-intensity effort for 20 seconds with a slower recovery effort of 10 seconds. Complete 8 reps of high-intensity/slow-recovery without coming to a full rest in between. Finish with 5 minutes of a cool down.

thefitfork lateral box jump

Side-to-Side Box Jumps: Executing side-to-side rather than front-to-back box jumps will tune you up for your time in the moguls. Successfully tackling a run packed with moguls requires both explosive power and agility. Box jumps are a great plyometric exercise that will keep you sharp and supple on the slopes. Standing next to a low box or platform (12”), jump up and over, landing firmly in the center of the box. Jump off the box to the opposite side; repeat. Complete 3 sets of 20 jumps.

thefitfork weighted walking lunge

Weighted Walking Lunges: This exercise focuses on single-leg strength, balance, and mobility in the hips, all important for skiing. To start, use a weighted straight bar resting on the shoulders Step forward into a lunge by bending the front knee to 90 degrees, taking care that front knee does not pass toes.  Once your knee is bent to about 90 degrees, thigh parallel to the floor, push up and back to bring your front leg back to the starting position.  Repeat with the opposite leg. Complete 3 sets of 20 lunges.

thefitfork band walk

Band Walks: Step inside an exercise band, allowing it to fall to the ankles or slightly above. Stay low with knees slightly bent outward; keep hips level and chest and eyes oriented forward. Take a single step to the side, bringing opposing foot to meet at each rep. This exercise targets the glutes medius and improves hip stability, both important focus areas for jumping, landing and even just coming to a stop when skiing.  Complete 3 sets of 20 steps (10 steps in each direction).

jennifer fisher bar squat jump

Jump Squats: Jump squats build strength-speed and explosive power, great for jumping and getting through the moguls. Plus, they also improve your cardiovascular system  – just wait and see how out of breath you are at the end of a set! To start, use a lightly-weighted bar behind your shoulders, keep feet shoulder-length apart. Sit down into a squat, keeping core engaged and eyes focused forward. Jump upward, as high as possible, landing softly. Complete 3 sets of 20 reps.’

thefitfork marching wall sit

Marching Wall Sit: “Sitting Against the Wall” is a classic ski conditioning exercise because it targets the quads, important muscles used in skiing that, among many other things, help hold the downhill tucked position. This exercise kicks the quad burn up a notch by marching legs back and forth – not as easy as it looks! Place back against a flat vertical surface and slide down until knees are bent at a 90 degree angle, keep feet shoulder-width apart. Lift each knee, alternating, for 20 total lifts; complete 3 sets.

jennifer fisher v-up square

V-Ups: Strong core muscles provide a stable base to generate strength, power and balance during skiing. One of my favorite core exercises is V-ups; they are straightforward and don’t need any special equipment. To start, lie flat on the floor and stretch out arms behind head. Simultaneously flex at the hips and curl the abs to raise the legs and torso off the floor, keeping arms straight. Pause briefly at mid-point and then lower to the starting position. Complete 3 sets of 20 reps.

Okay, enough of this dry-land exercise stuff! Did you know that downhill skiing and snowboarding burns up to 400 calories per hour (although, I don’t think the time sitting in the chair lift counts)? Warm yourself up with a well-earned treat at the ski lodge or back in the cabin — I’m talking hot chocolates, hot toddies and other scrumptious apres-ski drinks. Check out these two:

Barcelona Hot Chocolate with bittersweet chocolate and espresso!

Barcelona Hot Chocolate with bittersweet chocolate and espresso!

Apple Jack Hot Spiced Cider . . . made with brandy!

Apple Jack Hot Spiced Cider . . . made with brandy!


Healthy Movie Night Munchies | Chocolate Chai & Caramel Almond Popcorn

We’re staying up late and sleeping in; all the family is on a slower pace thanks to the welcomed winter break. We’ve been watching old movies like It’s a Wonderful Life and Miracle on 34th Street – tonight, we’re getting silly with National Lampoon’s Christmas Vacation. The kids always want snacks for movie night (and so do I) so we’re making two healthy treats – Chocolate Protein Chai and Caramel Almond Popcorn.

jennifer fisher thefitfork corepower chocolate chai

The Chocolate Protein Chai is a warm, wonderful drink I created for the Core Power blog. A healthy alternative to gourmet coffee shop beverages, this spicy, silky and satisfying treat is pumped up with protein from the high protein shake base and has much less sugar too!  Check out the Core Power blog to get the simple instructions – it’s much easier than explaining your order to a barista!

jennifer fisher - - caramel almond popcorn coconut oil honey

For crunching satisfaction, my recipe for Caramel Almond Popcorn has always been a family favorite. It’s salty-sweet and popped right in the microwave in a brown paper bag without any fats or chemicals (like those nasty store-bought bags). Afterward, almonds are tossed in and it’s finished paleo-friendly drizzle of coconut oil and honey. Finger-licking yum!

Playground Swing Lunges - try 3 sets of 20!

Playground Swing Lunges – try 3 sets of 20!

After all this lounging around, tomorrow we’ll get moving. Maybe an easy run or bike ride with the kids and a stop at the playground for some improvised TRX moves like these park swing lunges.

So, what is your favorite healthy snack for movie night at home? Or, if you prefer the theater, do you sneak in healthy snacks to avoid the fake-cheese nachos and oily popcorn? Tell me what you take!