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

20-Min Kickboxing Workout to Punch Monday in Face

Jennifer thefitfork handstand in kickboxing class Sometimes it can be a real fight to get daily exercise accomplished. No joke. Ready to get it done and get on with the day? This 20 minute, high-intensity (HIIT-style) workout gives you heart-pounding cardio combined with working every muscle in the body. It’s a real calorie-torcher and productive way to relieve stress before your day begins or as it ends.  There are NO handstands as the above picture implies, I’m just flipping out and having fun after finishing my workout! 20 Minute Full Body Kickboxing Workout engages every muscle in the body and kicks up the cardio too! What you need: In addition to 20 minutes, you’ll need a visible clock with a second hand to keep track of the intervals / rounds. Also, you’ll need access to a free-standing punching bag or one that hangs low enough that you can throw punches from a seated, sit-up position.  Don’t forget to gear up with a pair of kickboxing, sparring or boxing gloves. Explanation of Rounds

  • Jab & Cross Punch:  Throw straight punch from front hand followed quickly by straight punch from back hand.
  • Round House Kick: Step forward with front leg and foot rotated outward as far as possible. Rotate hips and kick leg to shoulder height while lowering torso.
  • Upper Cut Punch: Throw a rising punch that moves upward with palms facing chest, alternate arms.
  • Sit Up with Hook Punch:  Sit with legs wrapped around bag base, lean back into prone position and then sit up quickly delivering a rounded punch to the bag with an arching motion with one arm, quickly followed by the other arm.

I hate wearing the sweaty, stinky kickboxing gloves from the gym . . . so I just got these!

Do you like to kickbox? What is your alternative cardio workout on days you don’t want to run? Did you have a race or run this weekend, please share in comments – XOXO, Jennifer 

Winter Workouts – 40 Fitness Hacks for the Holidays

40 Fitness Hacks for the HolidaysRaise your hand if you love the holiday season as much as me!  Now, raise the other hand and jump up and then down to the ground in a burpee – yay, now we’re exercising! Between parties, shopping, baking and volunteering, I sometimes find my self fa-la-la-ing too much and forgetting about my normally-scheduled sweat sessions. Well, I never really “forget” to run or workout, rather I just just can’t figure out how to fit a fitness session into the whirlwind of winter celebrations. Even sneaking in a quick run can be unpredictable when the weather won’t cooperate, traveling is on the agenda, or you’re hosting overnight holiday company.

But, I’ve found that just doing ANYTHING is SOMETHING – fit in a holiday fitness hack wherever you can!  As a firm believer that “all the little things” add up, I’ve made a list (and checked it twice) of exercises you can sneak in when life gets busy. Don’t worry about getting side-glances doing some of the crazy-sounding moves in public — soon you’ll be get getting ALL the attention with your super fit New Year’s body. By the way, I originally came up with these 40 Holiday Fitness Hacks for Core Power High Protein Shakes — an excellent way to power up with 20 – 26g of protein and keep your belly from shaking like jelly!

At home:

  • Wrapping Paper Roll High Knee: Lay out a series wrapping paper rolls on the ground about 2 feet apart. Quickly move laterally, pulling knees up to waist while moving between rolls with each step.
  • Rake Yard: Work up a sweat rounding up all those fallen fall leaves – offer to do the neighbor’s yard, too!
  • Shovel Snow: No leaves left, but have snow? Clear a path for company with this heart-pumping chore!
  • Front Box Carry: Take that heavy box of holiday decorations and hold it at your chest. Walk down the longest hall in your house and back.
  • Ladder Side Plank Dips: After putting up holiday lights, use lower rungs of ladder for a challenging side plank. Rest feet on a rung that is even with your hips and dip down and back up to a side plank.
  • Kitchen Squat Jumps: Take a break from slicing and dicing with a few sets of squat jumps. Put your knife down, lower into a squat and jump upward explosively; repeat.
  • Bar Stool Pistols: Stand side-by-side to bar stool and lower down into a pistol using bar stool for balance; repeat on opposite leg.
  • Yoga Tree Pose: Stop and admire your holiday tree with a classic yoga pose that will challenge and improve your balance. Stand with feet together; bend one leg up at the knee, resting foot anywhere between knee and crotch. Extend arms upward or to sides for balance. Hold until failure and repeat on opposite side.
  • Ab Rolling Pin Roll Outs: While on knees, use rolling pin to extend forward while keeping core engaged; roll back up and repeat. This is proof abs ARE made in the kitchen!
  • Commercial Break Cardio: When watching holiday classics with the kids, get everyone moving with jumping jacks, burpees, mountain climbers or other heart-pumping exercises until the show comes back on. No fast-forwarding with the DVR!

 

In a hotel:

  • Ice Bucket Goblet Squats: Fill ice bucket up to give more weight and hold at chest while dropping down into squats; repeat.
  • Towel Hop: Lay out a series of hand towels 5 or 6 feet apart in a line and use them as your target for standing long jumps.
  • Bed Decline Push-ups: Put feet up on bed and lower down into push-ups; repeat.’
  • Wall Sit: Find an uncluttered wall and slide back down wall until thighs parallel with ground and knees bent at 90 degree angle. Hold as long as you can.
  • Burpees: Knock out as many traditional burpees as you can before hotel room guests below start complaining.
  • Water Bottle Tricep Extension: Grab that one-liter water bottle by the mini bar and get after one-arm tricep extensions. Hold bottle overhead and bending backward at the elbow. A liter only weighs about 2.25 lbs. so ramp up your reps.
  • Bed Bridge: In a room with two beds, see how long you can hold a plank with feet on one bed, arms on the other.
  • Hallway Handstands: Practice handstands in the small hallway inside the hotel room. Kick up to a handstand and balance against the door, or place a folded towel on the ground for headstand modification.
  • Luggage Sumo High Pull: Grab a duffel or small carry-on at the handle with both hands and pull to chin moving elbows upward; lower and repeat.
  • Polar Bear Swim: Head to the hotel pool and knock out a few laps! If not heated, you’ll be motivated to swim fast!

At the mall:

  • Mall Walk: Not just for seniors, you can rack up extra daily steps by taking a couple bonus laps around the stores.
  • Stair Climb: Always choose the stairs over the escalator or elevator – it’s less crowded too!
  • Fitting Room Stretch: Loosen up before sliding into those new skinny jeans with toe touches, windmills and arms-behind-back stretching.
  • Food Court Booty Squeezes: No one will be the wiser if you are flexing and relaxing your glutes repeatedly with this isometric exercise.
  • Park in the Boonies: Leave your car in the furthest away spot from the mall entrance.
  • Shopping Sherpa: Volunteer to carry the entire family’s load of purchases. Distribute weight in bags evenly between both arms for a farmer’s carry type workout.
  • Bench Hops: Find and empty, backless bench and grab sides firmly with both hands. Starting with feet together on one side, jump legs and torso to clear bench and land on the opposing side, with hands staying in place; repeat to other side.
  • Santa Line Lunges: While waiting in the long line to see St. Nick, take every step forward with a lunge. Repeat as the line permits.
  • Ice Skate: Most malls put up rinks during the holiday season, take advantage of the fun and burn around 362 calories per hour.
  • Grand Total Jumping Jacks: When back in the parking lot, tally up your receipts and bust out the same number of jumping jacks. For example, $250 spent means 250 jumping jacks – you’ll warm up as a bonus!

At the market:

  • Top Shelf Calf Raises: Extend up onto your tip-toes for 10 to 20 reps as if reaching to grab a can from the top shelf.  
  • Lower Shelf Squats: Rather than bending over to get an item squat and hold for 15 seconds; repeat.
  • Cart Rows: Hold handle bar of shopping cart with both arms extended and legs shoulder. Pull cart toward you and then push away, without letting go of handle. Fill cart with big bags of dog food for an extra challenge!
  • Milk Jug Side Bends: With legs shoulder-width apart, hold milk jug by handle, hanging arm downward at side. Bend torso at side; return upright and repeat on opposing side.
  • Freezer Aisle Agility: Park cart at one end and run high knees to last freezer door. Stop, do a tuck jump, get anything you need from the freezer and side skip back to cart.
  • Shopper Wood Choppers: Grab heavier items for your holiday recipes (like 5lb. bag of sugar) and set on ground near feet. Pick up with both hands and rotate upward with arms overhead; repeat 10 to 20 times before putting in your cart.
  • Line-Wait Leg Circles: While waiting in line to check out, lift one leg about 8-inches off ground. Keep leg straight, point toe and rotate around in small, imaginary circles.
  • Chest Opener Stretch: Also good while waiting in line, stand with back straight and shoulders pulled back. Reach behind and clasp both hands together while bringing hands up towards head as far as possible. Hold for 15 seconds.
  • Bag It Bicep Curls: Bag your groceries and then hold by handles and knock out a few bicep curls on each side.
  • Homeward-Bound Quad Pulses: While driving home in car, pulse your quads alternating left and right for the duration of each stop light.

Jingle Bell 5k AUstin 2015

I woke up early this weekend to run in the Jingle Bell Dash 5k with a friend. Done by 9 am and still out and about, I was able to tackle last minute holiday shopping!

How are you sneaking in fitness this holiday season? Please share in the comments below – XOXO, Jennifer 

Soccer Strong Workout, Injury Prevention + Giveaway

Fear Nothing. Give Everything.  I love this attitude of Storelli Sports, a really awesome company that makes next-gen sports protection gear for professional and amateur athletes.

TheFitFork.com SoccerThis company’s main market is soccer; you know how crazy those soccer players get – I’m being serious! Bodies crashing into each other, dives onto the turf, abrupt lateral movements, unwanted head-to-head, body-to-goal or ground contact and more.   I’ve got a kiddo who plays soccer (or you may call it football) – he also is into the rough and tumble sports of lacrosse and American football. So, it’s safe to say that sports injury prevention is always on my mind.

Storelli Next Generation Soccer Injury Prevention Gear

All this thrashing about on the soccer field sort of sounds like a day spent doing Spartan or another obstacle course race – and I’m thinking that some of their products may help me give 110% at my next race with  less worry of bumps, bruises, cuts, contusions and concussions. Yeah, that’s right I said concussion – the perfect reason to wear the Storelli ExoShield Head Guard, a comfortable and stylish soccer head guard that reduces incidence of cuts and bruises on covered areas . . . and may help lessen risk for concussion.

goose egg advilPlease note that there is no conclusive evidence on the concussion reduction, but I say “better safe than sorry,” seeing as I have given myself a concussion RUNNING (it was an epic fall) and also at the last Spartan Beast I slid through the mud and into a tree limb for a beauty of a  goose egg (and thankfully nothing worse).

Honestly, the Storelli ExoShield Head Guard (below) is so comfortable and weighs only about 8 ounces; you’ll quickly forget you’re armored up!

Storelli Soccer Head GuardStorelli Soccer Injury Prevention Gear

The BodyShield FP Sleeveless Undershirt makes you look like an intimidator showing off those guns and also offers innovative technology to help control long passes with the chest, along with protection on the ribs, to reduce the impact caused by physical clashes with opponents.  You may like this armor for trapping hard shots and reducing rebounds, I’m making sure my son wears this to every match. And then, I’m going to steal it out of his gym bag on race day to really help protect my chest and ribs as I hurl myself up onto some of the 10 foot walls on an obstacle course race or army crawl my body over craggy rocks.

Here is a great video rundown on how Storelli Soccer Gear can help you if you play a field position (also a video for goalie).

Did you know 50 percent of soccer players miss at least one game a year because of injury?  Wow, that’s half of the players out there, don’t let it be you — #InjuriesSuck .  Head over to Storelli Sports and check out their next generation soccer protection gear – right now you can get $10 off a purchase when you sign-up for the Storelli newsletter.

I also have a Soccer Strong Workout that will help keep you in tip-top shape for a healthy and productive season.

soccer strong workout

Do you or your kids play soccer”? Have you ever been sidelined with an injury in any sport? What preventative measures do you take to stay injury-free? Please share in the comments – XOXO, Jennifer

5 Ways to Make Gift Wrapping Less Stressful + Empty Roll Workout

Wrapping presents this holiday season doesn’t need to be stressful. In fact, it can be fun!  I recently visited my local Hallmark Gold Crown store to pick up some wrapping paper. I was so impressed by both the selection of gorgeous designs and also the heavy quality of the paper – plus the grid marks on back are nice for geometry-challenged folks like myself.

Hallmark Wrapping PaperSome people are truly artists when it comes to gift wrapping and others just aren’t – I probably fall into the “aren’t” category, but I actually like real wrapping and not just sticking stuff in a gift bag.

Although, I have to say that wrapping bulky items can be a little challenging – that’s why I like to make paper bows to “wrap” the larger holiday gifts at my house. Usually, I leave a little box wrapped up with scavenger hunt clues leading the recipient up to the hiding place – it’s so fun!

5 Ways to Keep Gift Wrapping Stress Fress

Here are some ways to make gift wrapping less stressful:

  • Have all your supplies on hand: I always keep a plentiful stash of scissors, tape, gift cards, pens, tissue paper, ribbon and of course, wrapping paper from Hallmark Gold Crown.
  • Don’t worry about perfection: You may see the little folding flaws or unmatched ends on your gift, but most recipients won’t care – if they even notice at all. Instead, it’s the time and thought you’ve put into thinking of them that will make the biggest impression! For example, I know my teen boys can’t wrap gifts well, but I appreciate that they make the effort and don’t pass the duty on to someone else!
  • Get creative: There is no rule that says the entire gift has to be wrapped or that there is only one way to get the job done. If gifts are huge, make a little scavenger hunt game as I mentioned . . . or if gifts are very small, wrap them up in a large box to throw off your recipient!
  • There is more than one way to make a bow: While silks and satins are lovely, it’s also fun to make a bow out of wrapping paper. My sister-in-law is a pro at this and she showed me how to take paper scraps and make pompoms, bows, fans, feathers and more – search Pinterest!
  • Get in the right frame of mind: Put on holiday music, make hot chocolate, turn on the holiday lights, make it an EVENT!

May I suggest a little workout to help get you in the right frame of mind for wrapping presents?  Breaking a sweat always lowers my stress level and when I have less to fret over, everything seems more fun – like gift wrapping.  This workout might seem a little silly (who couldn’t use a smile this time of year) but it’s actually based on some mobility workouts I do with a basic PVC pipe — you really need to try the workout, I’d hate for you to pull a muscle while wrapping presents!  Ideally, use an empty roll so you don’t mess up your nice, new paper — or not!

Wrapping Paper Roll Workout - TheFitFork.com

Also, while I was in Hallmark Gold Crown, I was surprised to find so many gift items that would make the family and friends in my life smile.  In the past, I have thought of Hallmark as a greeting card and wrapping paper store — but, WOW, they have everything from grab-and-go gifts to jewelry, home décor, kid’s items (I saw Star Wars and Peanuts gifts galore)!  I picked up a few bars of wonderfully scented soap from the Crafters & Co. Line – the soaps are packaged in the prettiest paper (hey, they almost don’t need wrapping, how’s that for stress-busting) and the scent made my car smell dreamy on the way home.  These  little luxuries are quite affordable and just perfect for teacher, neighbor, work Secret Santa and hostess gifts!

Crafters & Co Soap - Hallmark Gold Crown

So, do you like wrapping gifts or look at the process as a chore? What’s the weirdest shaped thing you’ve ever wrapped up?  What’s your go-to teacher or neighbor gift? Please share in the comments – XOXO, Jennifer

Summer Perfect Partner Watermelon WOD #LivingOnTheWedge

first watermelon of 2015What’s the point of bringing a big, yummy watermelon home from the market if you need help getting it out of the basket, into the car and up the garage stairs to the fridge?  “No thanks, I’ve got this,” is what I tell the twerp well-meaning bag boy who always tries to help. Hey, I’m not just your ordinary produce-shopping mom  – I’m a fruit-loving foodie who’s turned herself a lean, mean lifting machine thanks to adding functional exercise (aka CrossFit) into my workout routine about three or four years ago.

TheFitFork.com Living On The Wedge

TheFitFork.com Living On The Wedge

While I don’t care to set records or go for “max” when lifting weights (nor could I) during a CrossFit WOD, I do feel like adding weight to my workout regimen has helped me tremendously as a runner, an athlete and busy working mom who’s just living her crazy life and might be getting a little older in the process.  Last year for my summer of #LivingOnTheWedge, I shared a CrossFit inspired Watermelon Workout – I’ll never forget swinging a 25 pound watermelon kettle bell style and having it fly out of my hands across the yard. Oops!  And, who could forget the Watermelon Pool Workout from earlier this summer – I certainly know the swimmers grinding out their laps that morning I filmed it had something to talk about!Why not workout with a Watermelon - this WOD  will whip you and friend in shape and you have a healthy snack for afterward!

This month, I’ve created a Partner Watermelon WOD  that lets you share pleasure and pain of working out with a friend who loves watermelon as much as you!

Embed code for video

Partner Watermelon WOD (8 Sets of the Following):

  • (6 Reps) Watermelon Burpee-Squat Handoff: One partner does a traditional burpee while the other partner simultaneously squats with a watermelon – then the watermelon is handed off for the next rep.
  • (6 reps) Watermelon Box Step Up: One partner steps up with watermelon at chest or held straight overhead while other partner uses small watermelon for Russian Twists (12 to 20 twists, or until box step ups done). Partners switch off and perform repeat exercises.
  • 200 Meter Run or Walk: holding watermelon at chest.

You may be laughing at the video, but watermelon makes a great piece of workout equipment in a pinch – you can lift it, swing it, jump over it, squat with it and more. Plus, you can purchase them in a variety of weights – the smaller “personal-sized” melons are awesome.  If you didn’t get enough workout inspiration, here’s a Summer Squat Challenge to get your rear in gear – of course, use a watermelon for your weighted squats!

Summer Squat Challenge -- Do 100 squats per day from this mix an match list!

Scoop into a personal sized watermelon this summer -- 92 percent water and the perfect way to stay hydrated.Working out with a watermelon isn’t so crazy when you start seeing the results of this muscle-making melon  – plus, who can argue with gobbling it up as a nutritious snack afterward?!  Made of 92% water, watermelon is obviously hydrating. But did you know the fruit can help you with workout recovery? A recent study in the Journal of Agricultural Food and Chemistry reports that drinking watermelon juice before a hard workout helps to reduce an athlete’s heart rate and next-day muscle soreness. That’s because watermelon has an abundance of an important amino acid called L-citrulline, which the body converts to L-arginine, to help with blood vessel dilation and improved circulation.

I’m winning at this watermelon workout thing and to the victor comes the spoils – at that is first dibs at devouring the watermelon!   Okay, okay, I’ll split it up fairly between my workout friends!

About to share watermelon with my Cross friends - Jennifer Fisher, thefitfork.com

About to enjoy the fruits of our efforts! Sharing watermelon with my Cross friends

  • The average size of a watermelon from the market is about 20 -25 lbs. Guesstimate the weight of the biggest one you’ve ever brought home – 47 pounds for me! 
  • What are you doing to work up a sweat this summer – other than just stepping outdoors?!

Share in the comments – XOXO, Jennifer

All Watermelon, All Summer! Crazy Pool Workout #LivingOnTheWedge

It's all watermelon, all summer at TheFitFork.com! Come visit for healthy recipes, nutrition tips, watermelon workouts, family fun and other ways to make my favorite fruit part of a fit and fun lifestyle!I am so happy that June is here, it’s officially the kickoff to my summer-long binge of watermelon. Those who know me understand and accept that I am a watermelon worshiper and those who are visiting for the first time will quickly come to realize the magnitude of my affection for this fruit. Last year, I celebrated watermelon with a week full of undivided attention and am including those links at the bottom of this post – please visit! This year, I am spreading out the watermelon love with an entire summer of #LivingOnTheWedge – twice a month, I’ll share my best creative and unique ways to make watermelon a part of a fit, flavorful and fabulous lifestyle.

Watermelon Pool Workout #LivingOnTheWedge - TheFitFork.com As crazy as it sounds, today I have a watermelon and am ready to workout. Last year, I shared a WOD using a watermelon in lieu of a medicine ball – this year, I taking the action to the swimming pool so we can all stay cool! In terms of weird and wacky workouts, Prancersize doesn’t have anything on this!  In addition to the graphic, I have a video demo further down (you’ll definitely laugh).

Watermelon Pool Workout #LivingOnTheWedge - TheFitFork.com

A couple great things about exercising in the pool (other than staying cool) are that it’s easy on your joints and offers extra resistance for easy toning and muscle-making! Watermelons come in a variety of sizes, for this workout, I’ve used a seedless watermelon that weighs 30 lbs and a personal-sized watermelon weighing in at 10 lbs — adjust to meet your fitness level.  One of the perks of working out with a watermelon is that you get to EAT the equipment afterward! #EatTheEquipment 

<

greased watermelon footballI have another idea for watermelons and large bodies of water! If you’re having a pool party, keep the kids (and grown-ups) thoroughly entertained and active with a game of Greased Watermelon Football.  Just lather up a good-sized melon with petroleum jelly and toss it in the pool. When the whistle blows, everyone jumps in and the first person to emerge on dry land with the watermelon in hand is declared the winner. A greased watermelon, along with its awkward-to-grasp size and a jumble of underwater arms and legs, makes this end goal much harder than it sounds.

After the watermelon water workout and spirited game of greased watermelon football, I’m just going to kick back and relax on my new pool float. How awesome is this — a slice of heaven!Watermelon Pol Float

watermelon pinterest boardRemember to check back all summer to take part in my great big celebration of watermelon – I’ll have posts on picnics, celebrations, special recipes, health benefits, family fun, a giveaway and (maybe the most fun of all) the first-ever running of the Watermelon Mile. I feel like a world record is going to be set! In the meantime, check out my “Living on the Wedge” Watermelon Board on Pinterest filled full with watermelon recipes, facts, health benefits and all the wacky watermelon things that catch my eye. I’d love for you to follow the board and if you have recipes, tips or anything watermelon-related, please follow the instructions to join as a pinner to the group!

 

#LivingOnTheWedge 2014 Posts

Have you ever worked out in a pool workout or used anything “alternative” for an exercise weight? Please share in the comments below! XOXO Jennifer 

The post is sponsored by the National Watermelon Promotion Board. However, the opinions and content (unless otherwise noted) shared are my own and NWPB did not tell me what to say or how to say it.

Body Boosting Fitness Shake and Bodyweight Leg Workout

This post is sponsored by FitFluential on behalf of Bowflex Body.

BowFlex Fitness ShakesAnytime someone says creamy, indulgent-tasting shakes are good for me, they have my rapt attention. That’s why I was ready to find out more about Bowflex Body, a line of premium nutrition products that inludes a vanilla fitness shake mix along with “boosters” (including chocolate) to mix in depending on my protein, energy, or fat-burning needs for the day.

Bowflex Body Fitness Shakes and Energy Products

As a meal replacement option, the Premium Vanilla Fitness Shake (with booster or not) is a convenient and safe way to ensure most of us are getting the optimal nutrition needed to power through until the next meal. I’ve swapped out a shake for a full meal at lunch or dinner a few times a week and had great results in leaning out. But, typically getting lean and dieting for weight loss is not an issue for me, often I’m trying to fill in the gaps in my day where I need extra quality calories (without the junk) – like after a workout or before bed.

Bowflex Body in Shaker

Easy to keep in a gym bag and shake, shake, shake after a workout.

These easy-to-make shakes have become a staple in my post-workout nutrition plan. It’s so important to take in a protein-rich mini-meal within 30 minute of an intense workout or long run. It’s also key that that the meal or shake have a bit of carbohydrates to help the body efficiently process the protein – Bowflex Body makes it so easy!  After finishing the “Murph” CrossFit WOD (1 mile run, 100 pull ups, 200 pushups 300 squats and a final 1 mile run) on Memorial Day, I knew my muscles were going to be screaming for some tasty TLC. I brought along my mixer filled with a scoop of the Premium Vanilla Fitness Shake along with the Rich Chocolate Booster AND the Peanut Butter Protein Booster. I’m greedy like that!  BowFlex Body Fitness Shake and Energy Products

Start Shaking It Up, Here’s How:

Premium Vanilla Fitness Shake: Start with this powdered mix as your base and blend into water or your milk of choice. The instructions say use 8 ounces of liquid, but I’ve used 8 ounces of unsweetened almond milk and 8 ounces of water and it still tastes great (and my mind thinks I’m getting more). You can also throw a scoop into morning or post-workout smoothie if you like frozen beverages. Not only does it taste super creamy and delicious, but for just 125 calories, you get 15g high quality protein, 5 g prebiotic fiber, only 5g sugar and 16 potent antioxidants including acai, goji, pomegranate, mangosteen, spinach, kale and more.  It is also lactose free, soy free, low sodium and low fat.

BowFlex Fitness Shake

 

Rich Chocolate Booster for Fat Burning: Toss in one of these 10-calorie packets to kick up your metabolism with Garcinia cambogia, green coffee bean, African mango and cocoa exacts.

Peanut Butter Booster for Muscle Management: Add a packet of this booster to help grow, maintain and provide workout recovery benefits to your muscles. This advanced protein formula gives you an additional 10g on top of the 15g already in each serving of shake.

Mixed Berry Booster for Extra Antioxidant Benefits: This refreshing mix-in gives the already vitamin and antioxidant-loaded vanilla shake an extra one-two punch of protection with blueberry, raspberry and strawberry extracts blended to help fight free radicals.

Two BowFlex Body Energy Products worth checking out:

bowflex energy

Berry Pomegranate Pre-Energy:  This tasty mix gets you revved up for your workout without the crash of sugar-loaded coffee or energy drinks. It works great for either aerobic or anaerobic activity and has just 80 mg of caffeine with theanine, an amino acid from green tea that helps prevent caffeine jitters and “crash.”

Passion Fruit Daily Energy: Designed to take every day, if needed, this formulation helps with focus, aerobic performance and sustained energy when you need a little extra oomph! Like the Pre-Energy formula this Daily Energy has jitter- and-crash free caffeine from the amino acid theanine found in green tea – just less at 50mg.

You really need to try Bowflex Body nutrition products yourself to discover the fat-burning, health-boosting benefits I’m raving about. Use the discount code BOWFLEXSHAKE to receive 20% off your order along with free shipping and handling. A sampler pack is also available.  Bowflex has a 30-day, 100% guarantee on their products, so you really don’t have anything to lose — except maybe that muffin top or a bad case of the “hangres”! Get more details on the ingredients used in these fitness products and check out the FAQ for answers to common questions. Also, visit BowFlex Body on Facebook, Instagram, Twitter, Pinterest and connect — they also have a great blog.

Also, I am sharing a bodyweight “leg day” exercise that you can do anywhere, no gym required. Have fun!

Bodyweight Leg Exercise Workout

Kick up leg day with this no-equipment-needed workout of bodyweight exercises.

What “Booster” benefit are you most interested in — burning fat, increasting protein, or upping antioxidants? What is your favorite bodyweight leg exercise? Please share in the comments! xoxo Jennifer