Rise & Grind – Benefits of Exercise and Eating Well in the Morning

Posted on March 13, 2016 by Jennifer FIsher

As tempting as it is to repeatedly hit the snooze button, check out these seven worthy reasons to workout, run or just get up and get your body moving early in the morning. Of course, if you can’t workout first thing, any time of the day is better than skipping!

Dodge Distractions: When you exercise early, it’s the first thing marked off your “to-do” list. Unforseen opportunities and obligations later in the day, like an unexpected dinner date or working late to meet deadline, can foil even the best-intentioned plan to workout or run.

Elevate Mood: Exercise, any time of the day, instructs the body to release mood-boosting, energizing endorphins the brain. Why not get your workout or “runner’s high” before the rooster crows and enjoy being in this happy place all day long?!

Improve Productivity: Exercise makes you feel more energetic through the day and also increases the release of serotonin, which leads to enhanced mental clarity. Chasing down these two perks early in the early hours just might make your day a whole lot more efficient and awesome.

Boost Calorie Burn: Calories continue to be torched at an increased rate for a couple hours (and in some instances, as long as 10 to 24 hours) after exercise. It makes much more sense to kick up your metabolism sooner rather than later to burn more quickly through the food you are eating all day.

Snooze More Soundly: It seems contrary, but research shows that people who wake up early to exercise get more sleep in the long run over those who schedule their sweat sessions in the evening. That’s because exercising at night raises your core temperature, heart rate and adrenaline levels to a degree that makes it hard to wind down and fall asleep.

Beat the Big Crowds: Face it, the gym and many running trails get pretty packed right after the work whistle blows. If you hit it early enough, you won’t have to wait in line for your favorite piece of gym equipment or knock elbows and trip over dog leashes on a jog.

Bragging Rights: Telling friends and colleagues “I’ve already run 6 miles and done 50 pushups this morning” totally trumps “Hmm, I might go workout later today.”

Equally important to morning exercise is a good breakfast, I’ve talking about the importance of eating a morning meal so many times in the past — especially one that is protein packed to help taxed muscles recover and fight off the “hangries” until lunch.

If I’m in a hurry,I typically grab a Core Power High Protein Shake out of my gym bag, but if I have a few minutes at home I like to whip a quick recipe like my Lemon Raspberry Protein Mug Muffin or another protein-packed breakfast recipe up my sleeve.

Rise and Grind! Why you should WORKOUT & EAT WELL in the morning!

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Do you workout in the morning? Is it a struggle or are you an natural early-bird? Please share in the comments below – XOXO, Jennifer

5 Ways Balance Fitness and Life + #prAnaSpringStyle

Posted on March 2, 2016 by Jennifer FIsher

It’s now unofficially spring, how are those New Year’s goals progressing? Whether it’s general health and wellness, getting in bikini shape, or nailing a specific fitness goal on your list, I bet there has been hurdle or two in the road. Or, at least there has been for me! Work obligations, family duties, a defeatist attitude and even the weather are obstacles that can get in the way of accomplishing your daily workout. Thankfully with the temperatures warming up, we can all get outside and move when and where we like and enjoy the feel-good mojo some good old-fashioned, natural vitamin D sunshine! So, if your fitness good intentions have been waning loately (or weren’t even there at all), get back on track with these

5 Ways to Balance Fitness & Life.

1) Be Efficient: Have a game plan, don’t just show up at the gym and wander around aimlessly trying to decide what to do. I’ve seen focused people get a more solid and productive workout in 20 minutes than lollygaggers do in 2 hours. High intensity activities like running, CrossFit, interval training, and rowing can all get you big gains with low time commitment.

2) Be Sneaky: Use little bits of down time to fit in fitness. For example, do a few isometric exercises in the car while you wait for the light to turn green or close the office door and bust out some burpees. Even if you pass up your after work run for a marathon of the latest television show, don’t fast-forward through the commercials – get up and move for the duration. Everything adds up and something is better than nothing!

3) Be on a Schedule – Don’t just “pencil” your workouts in, use permanent ink! While that may not be completely realistic in light of the constantly changing demands of life, it is good to have a general idea of when and where you are going to accomplish a sweat session. When an activity is “on the books,” there is accountability and it becomes much easier to arrange other obligations around the workout or say “no” to things you deem less important.

4) But, Be Flexible – I’m not talking flexible as in bendy (although that’s good too, so try some yoga!), but as in adaptable when fate doesn’t seem to want to allow for a run or workout. Sometimes “the schedule” gets put in total override; so view your workout as not “lost forever” but temporarily postponed and/or altered. Instead of running 5 miles in the morning, climb the stairs for 5 minutes every hour at work or knock out high-intensity intervals (like burpees, jumping jacks and air squats) while your kiddos are finishing up piano lessons.

5) Be Ready: Because squeezing in workouts can sometimes be unpredictable, I always wear clothing that allows for a wide range of movement and is moisture-wicking. If your lifestyle doesn’t allow for wearing yoga pants or running shorts all day (haha), then keep a fully-stocked gym bag in the car at all times. Don’t forget your athletic shoes, swimsuit, sunglasses and yoga mat – you never know what opportunity will arise!

I also wanted to share about prAna, one of my all-time favorite brands that fits with my healthy, active, fun-loving lifestyle (and what you’ll find on my bod or in my bag to meet Tip No. 5). I feel so lucky that my “job” doesn’t require me to wear stuffy suits and high heels, another benefit of being your own boss! I’m on-the-go all day, from fitness class to famer’s market to coffee-shop client meeting and need clothes that are functional, but also fabulous and free-spirited. PrAna meets all my look-good-play-hard needs, plus all the pieces I own can be tossed right into the washer and dryer.

For example, these Kara Jeans may just be the best pair of jeans I’ve ever owned – they fit true to size, are flattering, have a bit of stretch to accommodate the daily leaping, lounging, lifting and impromptu yoga poses in my life. Plus, they come in 11 different colors and patterns!

Another reason to love prAna is their mindfulness to where and how their beautiful clothes are made. Their creations are made with organic cotton, wools and hemp – and even recycled polyester and repurposed down feathers. They are stalwarts of sustainability, traceability, and fair trade practices and, since 2012, have partnered with bluesign® to ensure that the materials in the clothes I’m putting on my body meet the highest human safety and environmental standards.

I also added another prAna sundress to my spring wardrobe, I already have four or five of their dresses, they are just so very cute and versatile. This one is the Cali Dress and it’s available in a variety of solid colors and prints (mine is Safari Guava) – I can’t wait to wear it and feel warm rays on my shoulders!

Whether you are a yogi, climber, runner, traveler, suburban mom or urban warrior, you’ll discover must-have clothing that helps turns any day, every day into the BEST DAY and gears you up to fit fitness in wherever you may be! Check out the new #prAnaSpringStyle for yourself! You can use my Discount Code PSSS16TFF to save 15% at prAna.com plus Free Shipping on orders $99 or more .

So, how are you balancing fitness and life? What is your biggest obstacle? Have you ever found a skinny jean that is perfect? What is your favorite yoga pose? Share any or all in the comments below – XOXO, Jennifer

This post was sponsored by Fit Approach on behalf of prAna. All opinions and enthusiasm are my own.

Motivational Confidence “Uppers” for Life, Love . . . and Sports

Posted on February 18, 2016 by Jennifer FIsher

I’m an UPPER, not a DOWNER. I’d love for you to read the guest post I wrote for Vim & Vigr about “Self-Love” and discover how I stay UP on myself. When my friends at this awesome active brand asked me to share, I’m pretty sure they scored the Queen of Loving Yourself – I mean, have you seen my Instagram Profile?!!

I’m half kidding when I say that and half not — it takes a good dose of chutzpah and big brazen cajones to put yourself out there for everyone to judge! But, it doesn’t really matter what other people think about me, just what I think about me. Of course, God’s opinion of me matters and then, to a degree, my family and very closest friends, but otherwise what other people think of me is none of my business (haha)! This once shy and self-doubting young girl is now an unabashed confidence queen – read the post “I’m Not Embarrassed to Say I LOVE Me” and find out how I get my mind and body in the right place to achieve my sports, family, work and life goals!

I have never been much of a sugar-coated quotes type of person or someone who wants to sit around all day and talk about feelings – especially when daylight’s burning and I want to run, workout or practice yoga. However, during these alone times my mind is freed up to reflect on personal mantras (this is one) and focus on popular motivational sayings – I find this to be a productive way to pull up my confidence when it is sagging.

Here is a collection of “Confidence Uppers” I curated for Mode Media – hopefully one or two of these quotes will inspire you as much as they did me!

Confidence “Uppers” | Take 2 and Kick Butt in the Morning #Motivation @VimVigr @ModeStories

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What quote, mantra or what-have-you boosts you confidence? Do you have a favorite I didn’t mention? Who is the most confident (in a good way) person you know, what makes them that way? Please share in the comments below – XOXO, Jennifer

This post sponsored by Mode Media, but all opinions, thoughts, ideas and kick-butt awesomeness are my own.

How to Push Past a Running Plateau

Posted on January 31, 2016 by Jennifer FIsher

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.

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.

How to Break Through a Running Plateau #RunChat #Fitfluential

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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

5 Ways to Get 10,000 Steps a Day

Posted on December 2, 2015 by Jennifer FIsher

Have you jumped on the bandwagon and purchased a fitness tracker? I resisted for a while, knowing I am more than active enough will all the running, sports and here-and-thereing I do on a daily basis. However these devices are handy little tools for accountability, have neat features like heart rate and sleep tracking, and even have a social aspect that can connect you with other like-minded movers (like Garmin Connect)!

So, I caved and snapped one on my wrist, the vívofit 2 by Garmin. Love it! In addition to tracking steps, two of the features I really appreciate are the sleep tracking and the heart rate monitoring – two important data sets that help me optimize my athletic performance. There are so many other features that you can see on the handy backlit display to see how many steps you’ve taken, distance traveled, calories burned, overall time and more.

Plus, with a 1+ year battery, it’s a no-brainer – you just put it on and go about living your life, no worries about charging up every couple days.

Oh, and vívofit 2 has a 5 ATM (50m) water rating2, which means you can jump in the shower or swim with no stress of ruining – isn’t that awesome?! And with different colored accessory bands, you can be fashionably fit and have a different look for all of your moods!

Here are five ways for you to get the recommended 10,000 steps in per day:

Walk your kids to school. Our elementary school is a little over a mile away. That means two round trip jaunts (morning and afternoon) equals 5 miles or 10,000 steps! Plus, the side benefits of walking children to school are more quality time spent together, a chance to chat with teachers and neighbors, and a reduction in the environmental impact (and just plain traffic jam nightmare) of being stuck in the carpool lane.

Walk your dog. Many of today’s pooches are couch potatoes, which is a shame considering our canine friends are innately designed to be working, moving and exercising. Depending on your pet’s age, breed and fitness level, vets suggest walking your dog for 10 to 30+ minutes while monitoring your pet for signs of overheating or fatigue. A brisk 30 minute walk will get you about 5,000 steps – so, twice a day and you’ve met your step goals for the day!

Schedule power hour breaks. Whether you are working at home or in the office, set a timer (or use the move bar feature on the vívofit 2 activity tracker) and take a 1,000 step “time out” – this approximate ½ mile break takes less than 10 minutes of your time. Do this a couple times in the morning and a couple times in the afternoon, in addition to the remainder of your normal walking and you should read a 10k step goal.

Take the Road Less Traveled. Take the stairs rather than the elevator, park in the back of the parking lot, take the long way to the park or leave your desk early for the morning meeting and wind through all the hallways on your way to the company conference room. There are many ways to sneak in extra steps towards your 10k goal – you’d be surprised at how fast they all add up if you are just a little bit for “inefficient”!

Go big with a workout. Tackle all of your steps and more with a daily workout that includes some running, walking or other aerobic activity. A 5 mile walk or run (broken up or in one chunk) gets you to a 10k goal, although with some variance for stride length. Check out this chart on “step equivalents” that shows you how many steps per hour for different types of activities and sports.

5 Ways to Get 10k Steps per Day @Garmin #vívofit 2 #BeatYesterday #ad

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Do you wear an activity or step tracker? What are some of the creative ways you fit more steps into your day? Please share in the comments below, XOXO -Jennifer

This post was sponsored by Garmin through their partnership with POPSUGAR Select. While I was compensated to write a post about vívofit 2, all opinions are my own.

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Category Archives: Motivation

Rise & Grind – Benefits of Exercise and Eating Well in the Morning

5 Ways Balance Fitness and Life + #prAnaSpringStyle

Motivational Confidence “Uppers” for Life, Love . . . and Sports

How to Push Past a Running Plateau

5 Ways to Get 10,000 Steps a Day