How to Lessen Seasonal Allergies for a Sneeze-free Trail Run

This post was sponsored by MinuteClinic, however all opinions and enthusiasm are my own.The Maze Trail Run Jennifer Fisher solo

Even though I’m smiling, my seasonal allergies were in overdrive at my first trail race of the spring season. Really, it’s quite ironic. After persevering through the fickle winter weather in Texas, rescheduling and rerouting many runs while wishing for green trees and wildflower-lined trails to return, all I wanted to do during this trail run was run inside on a treadmill. Comfort for my watering eyes and sneezing was trumping the beauty of nature.  My eyes were watering so bad, I was having trouble seeing the nooks, crannies and tree roots on the trail – that’s dangerous!  

If you don’t know what seasonal allergies are, lucky you – you must not be suffering. Or, you’re sneezing, coughing and rubbing itchy eyes, but blaming it all on the common cold. However, a common cold should only last 3 – 14 days, while seasonal allergies go on as long as there is contact with the offending substance, typically February through September. Find out more on colds vs. allergies here. Ugh. So, what are these offending substances that torture us so? Well, seasonal allergies are caused by airborne proteins, molds and fungi that come from the onset of plant grow.

Symptoms of Seasonal Allergies

  • Itchy eyes and nose
  • More tears than normal
  • Post nasal drip
  • Runny nose
  • Scratchy throat
  • Sneezing
  • Stuffy nose

How to Lessen Seasonal Allergies for a Sneeze Free Trail Run

If you want to get outside and enjoy a trail run or walk through the park, there just seems no way to avoid these nasty little allergy creators that float around in the air – but there are some ways to lessen your reaction to them and make exercise more pleasant. Here are some things to consider:

Is it a bad day? Check the pollen and mold counts before you plan your run, or decided to skip. You can get this info from the local weather forecast or go to a website like the National Allergy Bureau and type in your zip code.  You may want to take your runs indoors on the days with super-high counts.

Is it a bad hour? Consider running later in the day when pollen counts are lower and molds have had a chance to dry up a bit. Also, a nice rain tends to wash away allergens temporarily – so, running in a light rain or after a gully washer is always optimal.

What about OTC medication?  Sometimes, there is no leeway to “plan” a run – especially if it’s at a race (typically at the highest-count time of day) or you have a busy work and family schedule.  Over-the-counter medications are a viable option when used according to direction. However, traditional antihistamine products like Benadryl can leave you feeling dried out and sleepy – groggy and dehydrated is no way to start a run! An article at Runner’s World says that the second generation of over-the-counter antihistamines such as Claritin, Allegra, and Zyrtec are better for runners because they are non-sedating and non-drying. You can be assured, I’ve stockpiled for the season at my neighborhood CVS Pharmacy.

Is it time to visit a medical professional? If seasonal allergies are really interfering with quality of life, stop suffering. Head over to MinuteClinic (found inside your neighborhood CVS) and get checked out. You don’t need an appointment, and on-site nurse practitioners and physicians assistants are ready to recommend the right over-the-counter medications and write prescriptions when medically appropriate.

Are you cleaning up post-run?  Remember that trail running and being outdoors this time of year leaves everything on you exposed to allergens – your shoes, your clothes, your hair and skin. That’s why you should leave your running shoes in the garage and head to the bathroom to remove clothing and take a post-run shower ASAP – otherwise the allergens will be nagging at you all day. You might even want to consider bringing wipees if you are driving to and from your running location. Also, it’s a good idea to wash your sheets at least once a week during peak count times to get rid of any lingering pollen, mold and such that you may have picked up just walking back outside to check the mail.

Minute Clinic lobby

Find out more on how to #BeatSpringAllergies at @MinuteClinic and on their Facebook and Twitter feeds too. Check out their Clinic Locator to find the location nearest you! Happy (sneeze-free) running!

Are you bothered by seasonal allergies? Does it keep you from exercising outdoors? Do you trail run or hike? Please share in the comments below — XOXO, Jennifer

6 Tips for a Fun and Safe Trail Run

jennifer running on trail

Love to run, but growing weary of the city clatter and chaos on your route or, worse yet, being stuck inside going nowhere on a treadmill?  Well, let me remind you of an “all natural” alternative to these running woes – trail running!  Trail running has become a popular diversion from the everyday road run, is a great way to add new challenges that kick up your road running game, and is a legit sport in its own right. Because the terrain on trails is more rugged than pavement (think gravel, rocks, mud, sand, tree roots), secondary muscles are called into duty to help achieve balance and maximize agility. Due to this extra action, trail running can burn up to 10 percent more calories than running on the street, according Health Magazine. Before you the trail, check out my Six Trail Running Tips to prevent any unfortunate fails!

6 Tips for a Safe & Fun Trail Run

  • Focus on the run, not your pace. No trail is the same; the ups, downs and obstacles vary tremendously. That’s why you can’t measure success on a trail run in hours, minutes and seconds. By leaving your ego at home and forgetting about PRs, you can concentrate on your running form and biomechanical feedback, the inherent joy of running and the sheer beauty of the great outdoors.
  • Keep your feet functional. You’ll probably want to wear shoes that have a bit more stability and cushioning to protect your feet and ankles in rough patches. Also, slightly wider soles with substantial tread will help on muddy, wet and other slippery terrain. Also make sure that you have a little extra room in the toe box so that you don’t end up with bruised or blackened nails from extended downhills. Thin, quick-drying socks help prevent blisters if you sweat profusely or have to run through water. I am loving the Altra Running Superior 2.0  right now — they get a good grip on gnarly, rugged terrain, yet feel light and agile enough to fly fast through any obstacles in my way.
  • Gear up or go home. You don’t need to bring EVERYTHING with you on a trail run, but sometimes additional gear is nice to have (if not life-saving) during an off-road run. For example a cell phone for emergency calls, a GPS watch to track locations and, of course, your own ration of water and snacks. Other useful items to have are sunglasses to protect your eyes from not the sun and also inadvertent run-ins with tree branches, bug spray and knee-high socks to keep away chiggers and other pests, and a headlamp and/or knuckle lights if you are running through dusk into the night.
  • Put Safety Fist. It’s always best to run with a buddy, but at a minimum let a loved one know your route and estimated return time. It’s a worst-case scenario, but research any native wildlife dangers (snakes, bobcats, bears, etc.) that may be lurking and educate yourself on the best way to handle an emergency situation. You’ll want to hear all of the cues that Mother Nature is communicated, so don’t wear headphones. And, again, bring that GPS watch and phone in case you wander off course.
  • Maintain a mind-body connection. Trail running requires the use of multiple senses – sight, sound, feel and so on. While it’s easy to let your mind wander during a road run you’ve been on a hundred times, you need to remain focused on the task at hand in trail running to avoid dangerous situations. In rough terrain, the first instinct is to keep eyes focused downward at the feet – but this doesn’t provide timely feedback about what lies ahead! So, instead, keep your gaze straight ahead, analyze upcoming obstacles, and adjust your form accordingly.  Also, always keep a mental notes of mile markers or other visual landmarks passed (a trail of crumbs, so to speak), so that you can find your way back on an out-and-back course.
  • Don’t Forget to Fuel Up: You’ll likely want to bring your own water, sports drink and snacks give the more spartan running conditions — I’ve yet to see an emergency convenience store pop up like a desert oasis in the middle of a long trail run! There are so many options in hydration gear, it really just depends on the length of your race and personal preference for carrying (eg. hand-held vs. vest, belt or backpack . Also, stash some on-the-go snacks to provide on-going energy –eat before you deplete! Store-bought gus, gels and chews are fine, but I also like to make my own trail run fuel so I can tailor exactly to my needs. These are a few of my favorite trail run recipes:

Chocolate & Cherry Energy Cups - TheFitFork.com

Chocolate Cherry Trail Mix “Cakes”

Hazelnut Pecan Protein Fudge

 

 

 

Hazelnut Pecan Protein Fudge

 

 

 

What is your must have piece of gear or snack for a trail run? Please share in the comments below – XOXO, Jennifer 

 

 

How to Make Spartan OCR Spear in 10 minutes + Spartan Fit

How to Make a Spartan Spear in Less Than 10 Mintues and Under 10 DollarsTo date, I’ve only have 3 obstacle course races under my belt, but I’m trying to nab a coin for the Spartan World Championship . . .maybe that’s a lofty goal, but I think it’s in my reach, especially if I can optimize my performance with a fast run.  However, the races I’ve done, like 2015 Spartan Beast Dallas and 2015 Spartan Spring Houston have been so flooded and muddy that I’ve had the wind knocked out of my running wheelhouse. Oh, yeah – but that spear throw is also standing in the way. I am 0 for 3 on the Spartan Spear Throw obstacle, that’s no surprise considering in I am 1 for 40 in the accuracy baseball pitch at an annual 12-event fitness competition I do (although, I do hold the female course record in the mile – whoot, whoot).

So, I gotta practice. Practice, practice, practice, so I nail the obstacle and don’t have to take the burpee penalty.  With my crazy, busy life, I don’t have time to go to any sort of obstacle course training gym – so I’m bringing some of the obstacle to my plain vanilla, suburban back yard.

Making DIY Spartan Spear

If I can make a Spartan Race Spear in less than 10 minutes, you can too. Girl power!  Here’s the supply list – it’s amazingly short and available at home improvement stores for less than $10 :

  • 1 60” replacement ash rake handle with ferrule (metal cuff on end) – $8.50
  • 1 12-inch galvanized spike or nail – $0.70
  • Duct tape or masking tape – pennies
  • Hacksaw
  • Glue, optional
  • Decorative Duct Tape, optional

Get some hay to practice the Spartan spear throw.

You will also want to get a few bales of hay from a feed supply store, out here it’s about $12 per bale. I’ve seen it quite a bit cheaper on Craigslist, if you’re willing to drive out to the boonies for your haul.How to Make a Spartan Spear in less than 10 Minutes and under 10 Dollars

So, how do you make a Spartan Spear? Easy-peasy! Follow these steps:

  1. Use hack saw to remove head off nail. You have to put some elbow grease into this, let’s see what you’ve got!
  2. Wrap a few rotations of duct tape or masking tape around bottom of nail where head was sawed off. This thickens it up so that it will fit snugly into the ferrule.
  3. If you choose, pour a bit of glue into ferrule and stick in nail head to secure. Let dry. However, I prefer to just wrap tape so that I can remove the nail tip if I want to transport my spear in the car (would hate to get impaled if I slammed on the breaks).
  4. Wrap decorative duct or grip tape around center of handle to indicate where to hold (or to just look fancy), if desired.

And, just how do you do this? Sheez, I don’t know . . .that’s why I’m practicing. I do have some tips though from my limited experience:

  • Quickly scan for a spear without a bent tip, and no blood or vomit on the handle.
  • Make sure tether is hanging on opposite side of fence from you to prevent tangling up around your legs.
  • Step into the spear launch and throw hard with a slight upward trajectory.
  • Show good sportsmanship when completing your 30 burpees and congratulate the successful competitors at this obstacle who are kicking up mud in your face. Okay, hopefully not this!

Spear ThrowThe Spartan Race Obstacle Guide says you have “One attempt to throw the spear and have it stick into the spearman (wood or hay).  The spear can’t be touching the ground.” This means it can’t stick in the hay and then fall out or brush by the hay and land on the ground. Failure to perform on your single try is 30 burpees – yay!

 


I also want to give you the heads up on Spartan Race founder Joe DeSena’s new book, Spartan Fit. Basically, it’s everything you need to know to prepare for a Spartan Sprint or just get in the best shape of your life in 31 days, without a gym or weights. You also learn how to build your fitness from one race to the next and will be motivated by stories of inspiring Spartans. There’s also diet plan in the book, I’m really interested to see what Joe’s philosophy is on eating since that’s kinda my thang. This is essential reading for the Spartan athlete, newbies or veterans! Pre-order now, it ships August 30, 2016.

If you want to run a Spartan Race – from Sprint, Super, Beast or some of the ultra endurance events like the Hurricane Heat, Hurricane Heat 12 hour, Ultra Beast, and the new Summer Agoge use the code SPARTANBLOGGER at checkout for 10% off your registration.

Also, come back next week — I’m giving away a free race registration. AROO!

So, how’s YOUR aim? Good at throwing stuff like spears, footballs, baseballs . . . or maybe just throwing fits of frustration when you miss, like me?! Have you ever run an obstacle course race? If so, what was the biggest challenge for YOU? Please share in the comments – XOXO, Jennifer 

Eight Amazing Fitness & Food Products + Giveaway

As a food and fitness blogger, it’s fun (and sometimes filling!) to test out all the new products that get sent my way.  I’m sharing the best from the last couple months (and some perennial favorites) along with any discount codes I might have. If I’ve listed it here, it gets legitimate thumbs up from me – other stuff gets tossed into the “if you can’t say anything nice, don’t say anything at all pile.”

Jennifer Fisher of The Fit Fork with Litehouse FoodsLitehouse Foods Organic Vinaigrette– I develop recipes for this awesome employee-owned company based in Idaho – they have delicious, healthy products ranging from artisan cheeses to Greek yogurt based dips and freeze dried herbs sold all over the US. Right now, I’m really digging their updated organic line which includes new flavors like two of my favorites — Organic Rosemary Balsamic and Organic Ginger Honey. Look for these in the refrigerated section of your produce department, purchase online or enter to win my GIVEAWAY for Five Free Litehouse Foods product coupons (use them on anything they make, not just the dressings – enter at bottom of post).

Salad with Somersaults Sunflower Crackers as croutonsSomersaults Sunflower Snacks – Available in sweet and savory flavors, these yummy little crackers are made mostly of sunflower seeds and offer up healthy fats, protein and vitamin E. My favorite way to use them is as a crouton alternative on my #BombAssSalads !! Use NEWFAN10 to get 10% off your order.

 

 

Nuttzo chocolate syrup and strawberries on my protein pancakesNuttzo Nut & Seed Butters –  My nutty shines through, Nuttzo has named me a VIP Ambassador for their organic and non-GMO Nut & Seed Butters. This stuff is so good, you’ll want to spread it on everything – or just eat right out of the jar. Save 20% on purchase with discount code FITFORK-20

 

 

bright planet skinBright Planet – There is so much to love about this small, woman-owned bath and skin product company – not only are there eco-friendly, human and organic products wonderfully pampering (loved the scent), but they also are mindful of their place in the bigger world. For example, for each purchase made, Bright Planed donates two healthy meals to children in need. Get Bright Planet on Amazon

 

Kevin - CEO of Nuun and Jennifer Fisher of TheFitFork.comNuun Hydration Tablets – This is not your standard Nuun Ambassador shoutout – I’ve been on the team for years, and am so happy to report that just recently the formula has been improved!  They’ve added non-GMO sourced dextrose to help body absorb fluids more efficiently (still keeping under 1g sugar), using only clean ingredients such as plant-based sweeteners, and are gluten, dairy and soy free and given a “Clean Sport Certification” by Informed Choice. Use code NUUNAMBASSADORFRIEND at checkout to receive 20% off order.

Vitamin Dose BeverageVitamin Dose Beverage – I don’t know about you, but I hate swallowing pills. That’s why I was all over these little specially blended cans of drinkable vitamins. They are non-carbonated, caffeine-free, low-calorie and taste good too.  Get your Vitamin Dose on Amazon

 

Gnarly NutritionAltra superior 2TsaGnarly Nutrition – I am a protein powder nerd, I love trying all the new ones I find. Totally into the “Chiseled Chocolate” Grass Fed Whey Protein Supplement. It’s made with quality New Zealand Whey (happy cows there, I guess) and offers 12.5 g protein along with BCAAs, Glutamine and no artificial anything. Also, other full-on sports nutrition products including some vegan stuff.  Get Gnarly on Amazon

Superior 2 from Altra Running – Okay, disclosure, I’m an Ambassador and admitted junkie of their super light and flash-fast The Ones 2.5 (and all previous versions!). So, it took the color golden yellow and the promise of “more grip and less weight” to get me to try the award-winning trail shoe that everyone’s raves on. I was looking for something that was still light on the feet, take me from trail running to gym and me obstacle course appropriate – score!  Get Altra Superior 2 on Amazon

 

Tsamma Juice TheFitFork.comTsamma Juice — Tsamma Juice from Frey Farms makes me swoon plus, it’s another woman-owned biz. Everyone knows what a huge watermelon fan I am (for both healthy recipes and sports performance benefits). It’s so awesome to have access to sweet, yummy handcrafted watermelon juice during the middle of winter – look for it at your grocery store in the produce section, Costco or buy online.
 

Have you tried any of these health and fitness products? What are you favorite new finds? Please share in comments! XOXO – Jennifer

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How to Push Past a Running Plateau

How to kick through a running plateau. Whether you are fairly fresh into running or well-seasoned in the sport, you have may have experienced a plateau stage where athletic performance seems staler than, well, a week-old donut. Who wouldn’t want to be on a permanent upward trajectory, setting PRs at every race and nailing mileage on every single run? But, that’s just not humanly possible. All runners, even professionals, find themselves stuck in a rut on occasion. Instead of dismay, disappointment and threats to “throw in the towel,” look at a running plateau as an opportunity to analyze and overcome any issues that may be holding you back.

Use strength training as a tool to prevent injury and break through a running plateau.

Supplement with Strength Training: Contrary to what many runners believe, strength training doesn’t make you bulky or heavy on your feet. Stick with lighter weights (add more reps) and bodyweight exercises to add lean and mean muscle that will improve your stride and overall fitness, busting you right out of a running rut. While beneficial, don’t only focus on squats and other lower-body movements. A strong core and arms are also beneficial for running.

Avoid Over-Training:  It makes sense that gains in speed and endurance won’t be seen if hard work isn’t put in. But, too much of a good thing can also keep you down. Over-training has significant mental and physical symptoms that can keep you from reaching your goals — increased heart rate, poor recovery, loss of motivation (or obsessive fixation) and more. If you think over-training may be the culprit, swap out a workout for complete rest, cardio cross-training or just run lightly with a friend for fun (no watch).

Mix Up the Motion: Human bodies become better, stronger and faster when asked to constantly adapt. That means you can’t hit “replay” on your runs day after day. Mix up your running with a variety of speed work including short intervals, long intervals, mixed intervals and more. Also, running on varied terrain improves fitness, so run hills, stairs and trails every now and then. Try something new, other than a road race — for example, trail running and Spartan races are fun and “mix up the motion.”

Hit the Snooze Button: Part of a runner’s ability to recover and get back at it the next day is based on logging quality sleep. In non-REM deep sleep, blood pressure drops, breathing slows, the brain is at rest and increased blood supply becomes available to deliver oxygen and nutrients to restore muscle tissue. Additionally, the pituitary gland releases growth hormone which helps muscle recover and supports muscle gains. Too little sleep can cause growth hormone to be held back – you don’t want that! So, either go to bed earlier, wake up later or sneak in a nap when you can.

Use Food as Fuel: Eating junk food and other highly-processed foods and drinking alcohol are like putting regular gas in a top-of-the-line sports car. It’s just not what to do for optimal performance. An occasional splurge is fine, but for the most part, eating a variety of foods that are as unprocessed and naturally colorful as possible is the best bet for your health. Also, while complex carbohydrates are an essential source of quick energy, the importance of protein shouldn’t be overlooked. Don’t skimp on protein, the healthy fats, amino acids and other important vitamins, minerals and nutrients found in protein offer sustained energy and muscle recovery.

Have you ever found yourself stuck in a running rut? What did you do to move forward? Please share in the comments below — XOXO, Jennifer 

Linking Up With: Happy Fit Mama, The Fit Foodie Mama, Hello to Fit, Fairy Burger , Jill Conyers

Run – Workout – Roll – Recover – Repeat – ACUMOBILITY #Giveaway

ACUMOBILTY Mobility BallsOkay, cool stuff going on for this New Year!  I’m excited to announce that I am an ambassador for ACUMOBILITY, a really awesome company that provides systems and products to Assess, Correct and Unify (ACU).

Jennifer Fisher ACUMOBILITY Elite AmbassadorThe whole elite ambassador team hasn’t been announced yet, the official news is rolling out March 1st but I’ve been given the okay to blab. Apparently, I’m rubbing elbows, knees and shoulders with the likes of World Record holders and other athletes with extreme badassery –. Yup, little ole me.

If you’ve never heard of ACUMOBILITY, it’s time to get acquainted. Their sport specific assessment and corrective programs can help address your individual needs for a given sport or movement. Their goal is improving your active mobilization to unlock and maximize your performance, whether you’re a professional or a weekend warrior. Heck yeah, I’m all about getting after my sports of choice (running, obstacle course racing, CrossFit, yoga . . .blah, blah) with the highest degree of efficiency.

Of course, I’ll be sharing more about ACUMOBILITY later, but today I wanted to tell you all about some mobility tools they sell that will keep you moving and grooving and post-workout and ready you up for beast mode the next day.  Oh, yeah – and I get to GIVEAWAY the mobility products to one of you lucky readers, whoohoo!

ACUMOBILITY Eclipse Foam Roller

ACUMOBILITY Eclipse Foam RollerThe Eclipse Roller is brand freakin’ new – it actually isn’t available for shipping until Feb. 2, 2016 – that means the winner is going to be one of the FIRST in the world to have it in hand (and on hammies, neck, back and glutes)!  Imagine a regular foam roller, meh. This bad boy totally redefines foam rollers, zeroing in on hard to reach spots and targeting multiple muscles simultaneously, to reduce rolling time

ACUMOBILITY Eclipse Foam Roller

ACUMOBILTY Mobility BallsI’m also giving away a pair of the Mobility Balls (Level 1). These seemingly innocent looking guys tackle your trigger points with gusto – of course, you control the amount of pressure, but dang, it hurts so well.   Using these neurologically retrain the muscle being worked on to move more efficiently, while enhancing range of motion and muscle elasticity. Two mobility balls can be used for vice-like compression on the spine or joints – they also are useful for stability exercise.

ACUMOBILTY Mobility Balls

Educate yourself! Follow the very detailed video tutorials to learn how to use best use these products to take your training and performance to the next level.

I am an ambassador for ACUMOBILITY, the sponsor of this giveaway. However, all opinions and enthusiasm are my own.

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Running and Fitness 2015 – My Highlights, My Bloopers, My Gear 

The Events: To the best of my memory, I raced eight 5ks, one 5-miler, one 10k, four half marathons, one marathon and two obstacle course Spartan Races (the Sprint and Beast).   I also competed in the CrossFit Games Open, Austin Fittest Challenge, the Zilker Relays and a CrossFit event called “Sprint & Snatch.”   Loved them all!

Most Unexpected Race Win:  In October, I was the first OVERALL winner of the Hill Country Half Marathon in Marble Falls, Texas. Granted, the field wasn’t Rock ‘n Roll marathon kind of huge, but that being said, I beat all the women and the MEN with my scrawny legs — the hills were some of the worst I’ve ever seen (not kidding, one went upward for at least half a mile).Jennifer Fisher winner 2015 Hill Country Half Marathon

Craziest Conditions in a Race: The Spartan Beast Dallas was not what I was planning for, it was crazy! With a half marathon being in my wheelhouse, I expected to nail this Spartan Beast Dallas Sand Bag Carryrace — but unforeseen Texas flooding delayed the start for hours and created a running situation in ankle deep mud the entire distance. I was sore the next day in some pretty weird places!  Although hoping to do better, I managed to pull off a 2nd place podium finish in the Elite Master division (and it was only my 2nd Spartan, and first “beast”).

Most Unusual Prize Won in a 2015 Race: A $250 gift card for a tattoo! I am no saying if, when and where I used it! :-)

Best Pre and Post Race Festivities at a Race:  Hosted by Health and Cooking Light magazines, The Fit Foodie Run in Austin (but also in Fairfax, Chicago and San Diego) proves that a healthy lifestyle can mesh with culinary enthusiasm!  The weekend is packed with celebrity chef tasting, food and fitness interactive demos, yoga sessions, and yoga boot camps – there is so much food! Plus, the goodies and samples you get to take home from the after run are some serious healthy nom-noms – bring a big bag!

Best Running & Fitness Moments on Instagram: Of course, I blew up my @thefitfork profile with photos of my favorite yoga poses and running with friends!

Favorite Women-centric Race: I’ve been an ambassador for Zooma Race Series for 4 or 5 years now and have run that hilly Austin-area half marathon and said – “never again” at the finish line. But, after I catch my breath a few minutes later, I’m like Jennifer Fisher at Zooma Texas 2014“awesome, that was the best race ever despite the course challenges.” The Austin race is now defunct, but the other fabulous locations across the country beckon for a mini-vacation! Created and run by women, this race focuses on females supporting each other, no matter age, ability or life situation – and the weekends make great girlfriend getaways!  My mom and I have made a tradition of it! Even though I’ve been in a role to mentor and support the runners, I can’t tell you how much more energy and inspiration I’ve received from them – always so happy to see those smiles and high-fives at the half-marathon turnaround.

Favorite Yoga Pose:  Always the Crow or some variation! Hopefully this time next year, my hamstrings and back will be more bendy and stretchy so my Instagram profile can be more well-rounded! Jennifer Fisher TheFitFork.com Yoga Crow Pose

Running / Workout Injuries: Thankfully, nothing serious this year – eg. no stitches, concussions or pulled rib muscles like last year! Only falling off a box doing the Murph CrossFit WOD and spraining ankle, numerous palm tears, one lost toenail . . . looking for some wood to knock on!   Despite the healthy year for me, I did write a helpful post on 4 Ways Sports Injuries Build Better Athletes that will keep all of us focused on end goals.

Weirdest Workout Moment: It would have to be working out with watermelons for the second summer in a row on my #LivingOnTheWedge blog series!  I CrossFitted with watermelon, ran with watermelon, and even worked out in the swimming pool with a watermelon! Oh, you don’t want to miss that watermelon pool workout video – please make sure you are wearing Depends. On behalf of the National Watermelon Promotion Board, I will be taking the show on the road at IDEA World Fitness & Nutrition Expo in L.A. in July 2016. Summer Squat Challenge -- Do 100 squats per day from this mix an match list!

Best Blooper(s):  Oh, there are a lot of bloopers and outakes, my phone is filled with them!  Practicing on the parallettes is cause for crashing on my face or rear, but still it’s fun.  There are also some awkward moments coming out of a handstand in a walkover when my old back decides “no” midway through! 

More Bloopers: Because research shows you live longer if you laugh. Yoga and Fitness Bloopers from TheFitFork.com

Favorite Running and Workout Gear / Fuel:  Vim & Vigr Compression Socks (super functional , fashionable and fun  in a variety of stripes, polka dots and fun patterns), Altra Running Shoes (I love the super lightweight, zero-drop “The Ones” ) and Nuun for my hydration needs  — I’m digging their  fairly new product called PLUS for Nunn. Unlike regular Nuun that is virtually calorie free (there are a few, but under 10), PLUS provides a boost with fast absorbing performance carbohydrates that keep me hydrated and provide quickly sourced energy for demanding endurance events.  Also, I still love my bottle of Core Power High Protein Shake in Chocolate Lite Flavor for 20g of quality protein to help my muscles recover right after a long run or intense workout. My Running and Workout Must Haves

I’m also really appreciating mobility gear from ACUMOBILITY – a great company that I connected with this year at The Running Event that not only makes rollers and other mobility products, but also assesses, corrects and unifies movement to reduce injuries and unlock improved performance.   Stay tuned because I will be having an awesome giveaway at the beginning of January! And, for “on the go” rolling, I really love The Original Worm (based right here in Austin).

Most Used Mantra: When times get tough in a race, I break out the “If you can take it, you can make it” line from Unbroken. Or, when I try to get too controlling about stuff  –  “Where are you?  Here. What time is it? Now. What are you? This moment.” – from Dan Millman’s book , “The Way of the Peaceable Warrior”  Both books are so inspirational — read them!

Favorite Kettle Bell Workout:

20 Minute Kettle Bell Blaster

My Best Way to Stay Motivated: When I start to feel burned out, I take an active fun day! And, always more crazy with my friend Valerie (by the way, she’s an internationally known running coach, not kidding — check her out at @runrx ) 

What are your fitness favorites from 2015?! Please share in the comments below — XOXO, Jennifer

Wind Down & Restore with Post-Workout Yoga for Athletes

If you’re anything like me, I bet you’re a runner, a weightlifter, an obstacle course racer or some other type athlete who thrives on a tough sweat session but not so much the attention to mobility and cooling down that should follow. Over the last two years, I’ve come to realize that yoga is a fantastic and fun way to stretch out, unwind and realign the body after working out. Plus, it can be done at home in 15 minutes or less – meaning, “I have no time for that,” is a pretty lame excuse!

Post Workout Yoga For Athletes

Forget the hassle of heading to a yoga class after the last mile has been run or burpee been thrown down, Grokker, an online resource of home workout videos, has a relaxing post-workout yoga practice for athletes that really works to help ease muscles and the nervous system into cool down mode immediately following a high-intensity exercise event. Actually, Grokker has 1,500+ fitness videos for to choose from, I just thought you’d like to get a taste of this one I keep putting in my queue – Post Workout Yoga for Athletes.

What I like about this athlete-centric practice is that it gently stretches and opens the body to optimize the workout I just finished. Each pose helps my taxed muscle tissue start to repair while I’m still warm and grounds my energy after being in “beast mode” for a couple hours. Because runners, weightlifters and other athletes tend to have tighter muscles than uber-bendy yogis, I appreciate how this video provides simple modifications so that I can attempt each pose without getting injured.

Yoga Shoulder Stretch and Chest Opener for Athletes

I couldn’t reach my hands together on the other side, but the Grokker instructor showed me how to modify this pose with a yoga strap.

Jennifer Fisher - Beef Team Elite Runner

Home workouts and yoga videos from Grokker round out my fitness and keep me competing at the top of my game.

Plus, did I mention how easy it is to do a Grokker yoga workout at home?! Just log in, search the library and hit the play button – or schedule a reminder for a later date and time!  Somedays, I barely have time to fit in a quick run, let alone finding time to drive to a yoga class in crazy Austin traffic. There’s no denying the social benefits of exercising in a gym or group fitness class, but often – very often – that is not convenient, or even possible. Grokker video workouts have been a solid addition to my widely varied fitness toolbox – there are all types of workouts and even healthy cooking episodes to suit my current interests and abilities.  

 

Here are some other reasons to check out Grokker (in addition to receiving a 14-day free trial and 40 percent discount).

Variety: A library full of 1,500+ premium video classes in popular genres like yoga, fitness, meditation and healthy cooking. Videos last 10 minutes to 1+ hours and are available in beginner to advance fitness levels – you will never get bored!

Quality: Grokker’s videos, made in-house, are beautiful and inspiring to watch – the expert fitness instructors also know what they’re talking about and will wisely teach and lead you through all the steps.

Community: You can contact your fitness instructor to have questions answered and also connect with thousands of like-minded fitness enthusiasts from around the world. You’ll also find all the latest health and fitness tips at Grokker – they keep you in the know and motivated!   

Convenient: Workout as YOUR schedule permits, where, whenever and as much as you want. The Premium videos can be accessed on any device including laptop, tablet and phone.

 

Remember, for a limited time, you can get a 14-day free trial and 40 percent discount on premium memberships, so check Grokker out STAT! 

What is your favorite post-workout stretch or yoga pose?  Have you ever followed along with a video class?  Please share in the comments below – XOXO, Jennifer

This post is sponsored by FitFluential on behalf of Grokker.