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.

How I Wormed my Way to a Turkey Trot Win + Giveaway

The Original Worm - Rolling Body MassagerI’m just sharing a day from my Thanksgiving – it’s all good and I’m giving thanks and feeling blessed!  The morning started with a run – the Thundercloud Turkey Trot (5 miles) in downtown Austin. Well, let’s back that up, it actually started with a worm – The Original Worm. The Original Worm is a massaging body roller that provides trigger point release to combat stiffness, pain and stress in muscles and joints – I’m hosting a giveaway and one of you will win your very own — so keep reading on!

Forearm Stand Variation - TheFitFork.omSo, why might I need to worm? Ha, have you looked at my Instagram profile! On Tuesday I was at the gym, and after my workout I thought I’d wind down with some yoga – it didn’t go as planned. While up in a forearm stand variation, I was taken down my a writhing, hideous calf cramp –  I was trying not to howl and cry in public and after it passed, it felt like I had pulled the muscle. Plus, my hammies and glutes were still super tight from an 8 x 800m marathon workout two days prior.

Thundercloud Turkey Trot 2015 - Jennifer Fisher

The Original Worm GiveawayThe early bird gets the worm –and I’m not kidding. I’ve been putting my way-too-early mornings to productive use with this therapeutic tool – it’s like cross between a foam roller and tennis balls wrapped up in neoprene (pink or black).  At first I was a little freaked out I wouldn’t be able to run the Turkey Trot on strained calf and tight glute. But, after rolling, whacking and a little wiggling, I was able to get rid of all my kinks before lining up on the start. In the end, the Turkey Trot went pretty well despite some rain and muggy conditions – out of a field of 20,000 participants, I trotted away with 7th overall female and 1st overall Master – and my calf kink is gone.

Of course, The Original Worm is a great recover aid too, and worming after a race or intense workout is a preventative measure for stress out muscles. It comes in a carrying pouch and both sizes are small enough to stick in a gym back, but big enough to get the job done.  Just look at all the things The Original Worm can do!

worm collage

So, if you run, Crossfit, yoga, rock climb, parkour, obstacle course race, play basketball, soccer or football, you definitely need one of these WORMS – it’s like having a massage therapist on hand at all times. Also perfect for travel – I use it for relief on plane flights or when stuck at a standstill in my car during rush hour! Oh, and this company is Austin-based which makes me love it even more!

Enter to win your own Worm via the Rafflecopter app below. Also, check out The Original Worm website to get the specs on the two sizes, colors, care instructions, more uses and such. Enter by Dec. 11, 2015! In the meantime, order a few to give as holiday gifts to your fitness friends!

Also, I have another giveaway going on right now for a $25 Visa Gift Card, check that out too – that one ends December 3, 2015.

a Rafflecopter giveaway

Happy Fitsgiving – Stretching & Smoothies!

Don’t you hate that feeling of being so full you can’t move? I have a few yoga moves that are the perfect postprandial way to keep from feeling stuffed like a Thanksgiving turkey. A little stretch here, a little deep breathing there and then, viola, things get moving right along, so to speak. Visit my guest post to get step-by-step instructions on the seated twist, child’s pose, bow pose and upward pose.

jennifer corepower thanksgiving yoga

Visit CorePower.com to learn about these Thanksgiving yoga moves.

After these yoga moves, go for a walk or play tag with the kids in the front yard — in no time you will have worked up an appetite for my Apple Cider Cinnamon Smoothie, a recipe I developed for the Core Power Protein Drink blog. Please go check out their site to get the full recipe, you don’t want to miss this super-yummy seasonal sipper!

Apple Cider Smoothie made with Core Power Protein Shake.

Apple Cider Smoothie made with Core Power Protein Shake.

Also, now through December 2nd, Core Power is hosting a Happy Fitsgiving contest. Just show Core Power how you are staying on top of your fitness goals this holiday season by sharing your favorite winter workout or healthy Thanksgiving recipe. Use hashtags #FitsGiving and #CorePower and post on Pinterest, Twitter, Facebook or Instagram. They’re giving away a case of Core Power protein shake to one lucky pinner, and I’m have a feeling the winner could very well be you fit friends.

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