“Special Ks” Treadmill Run Workout for Marathon Training

Posted on November 30, 2016 by Jennifer FIsher

This post is sponsored by Matrix Fitness, however, all opinions, exercise instruction and enthusiasm are my own.

In a perfect world, I would prefer to challenge my running abilities in the great outdoors, breathing in the fresh air, enjoying the scenery and practicing my fancy footwork on any obstacles thrown my way. However, all too often, 21st century life gets in the way of marathon training and outdoor adventuring like bounding up real rocky trails or jumping puddles in an intersection. But, sometimes the weather is just too bad, daylight has vanished or you’re traveling and worried about safety or getting lost on a run. That’s when a treadmill becomes a most welcomed tactic in your training battle plan.

Yeah, sure, die hard runners will train in the elements, whatever they may be – rain, sleet, ice and snow. While you should try to do this occasionally to acclimate for potential race day conditions, there is no reason to put yourself in harm’s way, Get struck by lightning or plowed down by a car that didn’t see you in a downpour and you’ll not be enjoying bananas, high-fives and a shiny new finisher’s medal at the end of your marathon. There’s no need to be a modern-day martyr and suffer needlessly to prove your toughness. Sometimes a little bit of comfort and convenience go a long way in nailing your marathon race goals.

So, for safety, convenience and comfort, I will frequently knock out my marathon training, especially the speedwork) on a treadmill. This also helps me when I don’t have a faster running buddy to help push the pace – the treadmill keeps me on task and working hard. By the way, I’m a huge fan of the treadmills from MatrixFitness.com, more on that in a bit. Today, I’m sharing my “Special Ks” Treadmill Run Workout that will help you learn to battle fatigue in the later miles of a marathon. Building up this speed and endurance will make you unstoppable and unbreakable and undeniably more race ready than yesterday.

Remember to PIN THIS and make it part of your next marathon training cycle!

After finishing this nearly 7.5 “fast-faster-fastest” workout with very little rest in between 1k intervals, you’ll probably stop looking at the treadmill as the weenie way to get in your workout. A good treadmill can give you so many workout options that will challenge your stamina, raw strength and relentless grit. You just need to have access to a good treadmill (why not buy one for home use?!) and know the machine’s capabilities. As I mentioned, I like the treadmills from MatrixFitness.com and I have my eye on one with all the bells and whistles that makes a runner-geek like me feel woozy with excitement. My goal is to have my very own in-house by mid-December as a little early holiday present for myself. With as much as I spend on race entries, travel and other must-haves for my fitness lifestyle, I feel like this is justifiable purchase. Plus, I’m worth it – haha!

These Matrix treadmills aren’t at all like those puny, pathetic ones that can’t keep up with my relentless workout style. With heavy-duty frames, extra-thick decks and super durable cushions, and they hold up beautifully for miles and miles of “getting after it.” The high-def consoles make it easy to monitor the status of my sweat fest and many models offer cutting-edge functionality including entertainment options, preprogrammed workouts, data transfer popular exercise/fitness apps, Bluetooth connectivity and some even with Passport compatibility, a “visual booster” that puts HD destination athlete point-of-view landscape footage on your home big screen television.

For recovery days, my body responds to “riding” a gentle, ergonomic elliptical machine – active recovery is so important people! Just think how amazing it would be to have an Elliptical sitting in the corner of your bedroom or basement ready and waiting for 20 minutes of active recovery the day after an intense workout.

Check out MatrixFitness.com to find out what model of treadmill or elliptical suits your needs – they have quite a few options to suit your price point, space availability and workout needs. It’s an investment in staying fit and strong for life!

Special Ks Marathon Ready Treadmill Run Workout #Fitfluential #MatrixHomeFitness #Ad

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What percentage training do you do on a treadmill? What is your main reason for running on a treadmill? Please share in the comments – XOXO, Jennifer

10 Holiday Gift Ideas For Fit Foodies

Posted on November 27, 2016 by Jennifer FIsher

Okay, this may seem like a random collection of Christmas and holiday gifts, but trust me the fitness-minded foodie on your list is sure to love one or all. I mean, is there anything else to life more than working out, running, eating, sleeping, and repeating?! Seriously, though!

Spartan Race Gear – Head to the Spartan Race Shop for some great holiday deals. Since my husband recently completed his first Trifecta, I nabbed him some Trifecta Tribe gear for Christmas – not only did I get the daily deal sale they had going on, but also got free shipping with the code FREESHIP – YAY!

Spartan Fit Book – An new book by Spartan Race founder, Joe De Sena, is a must-read for the obstacle course racer in your life. This essential training book includes a 30 fitness and diet plan to get you in shape for a Spartan Sprint or just a healthier, more fit life. No gym needed! Order HERE

The Original Worm– Looking for another holiday gift that will worm it’s way into the heart of the recipient? How about The Original Worm?! This “ahhhhhh” body roller is like a little foam roller, therapy ball hybrid.The four neoprene encased balls target and attack stiffness, pain and stress in all those over used muscles and joints. It’s also super portable, unlike a big foam roller, so you can stick in gym bag or even carry on bag for travel – I actually keep one in the care. Save 25% on your web order with discount code FITFORK25 at TheOriginalWorm.com

ECLIPSE ROLLER from ACUmobility will soon become your new best friend. This bad boy features all the benefits of the traditional foam roller but also has trigger point release mechanisms that target multiple muscle groups at the same time. Hey, since I really don’t like to slow down to stretch, roll and work on my mobility, I’m all about efficiency! Hit up their holiday sales and save 20% more on your order at Acumobility.com with my discount code ACUMOBFITFORK

Zayze – This company makes the cutest compression shorts and leggings – not only are there a zillion different cute styles, but they are super flattering.

This new pair of naked “muscle” leggings is crazy, and sure to turn heads at your next workout. The wide waistband is slimming and gives support running and lifting weights and I swear (my opinion only haha) that my but looks better wearing Zayze! Lots of holiday sales going on right now, use my discount code THEFITFORK at Zayze.com for an additional 10% off.

Must Have Box from POPSUGAR – The November box couldn’t have been more perfectly timed for a whirlwind of entertaining this holiday season – not only did I put on Thanksgiving for my family this year (we usually travel), but I also hosted a 50^th anniversary party for my wonderful parents. Seriously, everything in the Must Have Box was used this weekend from the lovely table runner, festive star party picks and wire basket (I used these to hold my “Still Nuts for Each Other” party favors) to the treats for me personally, like the eyeshadow kit (yes, I wore eye shadow) and the gorgeous Kendra Scott bracelet.

If you are looking for a Christmas, holiday or hostess give that keeps on giving all year long, you need to check out the #MustHaveBox – it’s a specially curated assortment of fabulous full-sized, “elevated” brand products touching on categories like home décor, fashion, beauty, jewelry, gourmet edibles, wellness and more. Every month, when my subscription Must Have Box arrives, it’s like finding a treasure trove of gifts that 1) either I always wanted but didn’t want to splurge on OR 2) never knew I needed until it showed up and I fell in love. Seriously, how does the Must Have Box from POPSUGAR always know what I’m going to like?! Use the special coupon code SHOP5 to get $5 off your FIRST Must Have Box.

GripSling Raw Training Straps – These functional workout strap that promotes creativity through simplicity are really cool– you don’t need a ton of workout equipment to get the job done. Check out these videos of workout demonstrations on their site and then nse code thefitfork20 to save 20% on your order at GripSling.com.

Spiralizer Attachment for Kitchen Aid Stand Mixer – I received one for Chrismas last year, and simply put, it was life changing. Peel, core and slice fruit, veggies and other produce to make easy salads, zoodles, veggie noodles, healthy desserts and more – since it attaches to the stand mixer, all you do is flip the “on” button – super easy clean up too! I actually leave this spiral attachment on my machine nearly all the time, because I use it so much more than the actual mixer.

The Original Airfryer from Phillips Fry healthy food with 75% less fat. I was very skeptical to believe that it uses only 1 tablespoon to make delicious, crispy, crunch foods — but it works, it’s amazing, I’m declaring this counter top appliance a mini-miracle. There are three sizes available to suit your family-size needs, price range $100 – $300. But. So. Worth. It. Citrus Knife / Zester by Kuhn Rikon – The pair up of pairing knife and zester make this tool for tackling lemons, limes, oranges, tangerines and other citrus fruit practically child’s play.

The blade and zester fold into the cute sleeve for safe storage – perfect for the fit foodie who makes a lot of salads, dressings, baked goods, fish and other recipes featuring citrus (which is sooo in season right now, btw)

Isopure Coffee Protein with Colombian Coffee – Perfect way for your coffee-loving protein fiend to perk up a workout. With 50g pure whey protein and a kick of real coffee, this is the perfect way to start the day when you’re in a rush. The huge 3lb tub means that your giftee will be thinking of you and thanking you profusely for several months to come! If you order from Vitamin Shoppe, get 20% off this (and anything else sitewide) with code CM2016CM

Take 20% Off Site wide with promo code CM2016CM at VitaminShoppe.com! Offer only valid through 11/28!

And, here are a couple bonus gift ideas I couldn’t resist! CrossFit Dice? Now this is a game I want to play – haha! And, the Yog2Go container, I use mine almost every day – it’s the BEST!

Holiday Gift Ideas for Fit Foodies @acumobility @vitaminshoppe @spartanrace @zayzefit @theoriginalworm

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What’s at the top of your holiday wish list?! What do YOU wish for? Please share in the comments below – XOXO, Jennifer

Please note, I received products in exchange for my consideration and review of some products in the post, however all opinions, comments and enthusiasm are my own. Post also contains affiliate advertising links.

30 Min. Treadmill Chipper for Spartan Obstacle Course Race Training

Posted on November 22, 2016 by Jennifer FIsher

Save 20% on spartan race code: UBST24-TK88D27

Before we jump into the workout, let’s chat about other important stuff, like If you want to sign up for a Spartan Race, the discount code above will save you 20%! Typically, I’d say a legit Spartan or obstacle course racer prefers the challenges of exercising outdoors, rather that indoors. In the wild (even if it’s just your backyard), you can react to the obstacles and hurdles Mother Nature throws down in the path, and these are always changing! Unfortunately, the problems of a super-scheduled, modern-day life can prevent Tarzan swinging over rivers and slithering on your stomach through misty mores. That is, unless your place of employment or car pool pick-ups don’t care if you show up for service wallpapered in stickers and swamp mud. That’s when a treadmill becomes a necessary evil in your training battle plan. Of course, die hard obstacle course racers will train in the elements, whatever they may be – rain, sleet, ice and snow. It makes sense to add these uncomfortable weather days in every now and then, to acclimate for potential race day conditions. However, there is no reason to put yourself in harm’s way, Get nailed by lightning or run over by a bus that didn’t see you in a downpour and you’ll not be chanting “Aroo” come race day.

No need to suffer needlessly to prove your toughness, although some might say the treadmill is more pain-invoking than any trail – haha! In the winter, wind and dark of night, I need a little more “comfort” and convenience and the treadmill keeps me on task with my running, OCR and Spartan training plans. (Above) Mountain Climbers on the treadmill (belt will just move w/o turning on)

So, for safety, convenience and comfort, I will frequently knock out obstacle course training on a treadmill Today, I’m sharing a full-body workout (a 30 Minute Treadmill Chipper) that will challenge your limits and make you more unstoppable and unbreakable and undeniably more race ready than yesterday. Exercises like Burden Runs and Mountain climbers on a treadmill get you ready for the demands conquering a Spartan or other obstacle course race – like bucket carries, sandbag hoists, rock climbing, bear crawling and more. Do you accept the challenge? Good, I thought you would! (Above) Burden Run on the treadmill, switch carry sides as needed.

So stop looking at the treadmill as the weenie way to get in your workout. A good treadmill can give you so many workout options that will challenge your stamina, raw strength and relentless grit. Disclaimer: Please note that the treadmill is being used in a manner not “prescribed” by most manufacturers, so you will use extra caution, right?!

Description of 30 Minute Treadmill Chipper exercises:

Warm Up Run: Set treadmill on 0% incline and jog at a slower, comfortable pace to warm up.
Incline Push-Ups: Turn treadmill belt off and hold onto handles, facing console. Form a straight line with your body and bend at elbows to perform a pushup, bringing chest towards console and engaging triceps. Pause, and then push back up.
Reverse Mountain Climbers: Turn treadmill belt and get into plank position, facing away from the machine. Feet will be on sides of treadmill base and hands on floor. To start, move feet to belt and drive one knee into chest while other extends backward. This will safely push the belt at your pace Alternate legs back and forth.
Handle Bar Rows: Turn off belt and get into reverse plank position holding onto handle bars, looking upward and with feet and end of belt. Pull body upward, toward handles, using arms and chest. Pause and then slowly lower down and repeat.
High Intensity Hill Run: Set incline to 5% or higher and run and a pace equal to 85 to 90% of max.
Overhead Balance Walk: Slow treadmill to 1 mph and hold medicine ball (try 25# women or 35# men) overhead with straight, locked out arms. Start at front of belt and raise one leg to high knee and hold while belt moves you backward, when reaching end of belt, step down and walk to front of belt and repeat on other leg.
Side Shuffles: Set treadmill at 2 – 5 mph and stand sideways on the belt with knees slightly bent. Quickly bring outer foot to meet leading foot (the one closest to console) and then hop the leading foot out forward again, repeat.
Walking Lunges: Set treadmill to about 3 mph at a 3% to 5% incline and step forward with right leg, lowering body until knee bent at 90 degrees and brushing over belt. Keep hips stacked over knee, not behind it or ahead of it. Rise up, bringing back foot forward, alternating legs for the duration.
Burden Run: Set treadmill to slower jogging pace (try 10 to 13 mph) and place medicine ball ( try ball 25# women or 35# men) on right shoulder reaching up and over with right arm to secure. Run or walk fast for 800 meters, moving ball from shoulder to shoulder, as needed.

This 30 Minute Treadmill Chipper for Obstacle Course Training is a workout that mixes up running with strength exercises to get you ready for your next Spartan, Tough Mudder or Warrior Dash.

30 Minute Treadmill Chipper for Obstacle Course training #spartantraining #spartan

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What percentage training do you do on a treadmill? Have you ever done anything other than run on a treadmill? Please share in the comments – XOXO, Jennifer

Endurance + Speed Marathon Workout and Mizuno Wave Rider 20 Review

Posted on November 19, 2016 by Jennifer FIsher

When something is so good that it’s been repeated through 20 seasons, that’s saying something special. In December, I’ll be reflecting on 20 years of celebrating Christmas as a mom or mom-to-be, two decades of my dad’s delicious holiday tenderloin and running my 20^th marathon. Mizuno is also celebrating a special benchmark, it’s the 20^th edition of their best-selling shoe, the Wave Rider 20!

Evolution of the Mizuno Wave Rider from Mizuno USA on Vimeo.

Admittedly, I haven’t worn all 20 iterations of this running shoe (although quite a few), it’s amazing that the basic concept has resonated with loyal fans through the ups and downs of running shoe design – and I say that quite literally in terms of all the cyclical changes in heel drop and rise! After nearly two decades of refinement, this latest version of the Wave Rider claims to “exceed all expectations.” Does it, will it?! Only the miles will tell . . . . so I slipped into the Wave Rider 20 and logged a few! Lucky thing I had some running to do with the San Antonio Marathon right around the corner! My workout today was this Endurance + Speed Run Workout — a challenging 10 mile running workout that takes you from a manageable marathon pace to a fast and furious 5k pace finish. This long speed workout will get you used to running with leg fatigue so that you will nail your next big race!

Well, my feet were definitely happy after a long run – sometimes my high instep and arch makes shoes uncomfortable and sometimes even feel like they’re going numb. Nope, not in these. While I’m not a heel-striker, I still felt comfortable landing mid-foot despite the 12mm rise. I did appreciate that these were a “moderate: cushion shoe but only weight about 8 ounces, sometimes on longer runs my feet feel beat up in super “nothing” shoes – I need just a bit of cushion!

Guys and gals, you each have three color choices in these snazzy shoes – honestly, I liked some of the guy colors a lot and was a little jealous! They run about $119 full retail and debuted in mid October – pick up your pair at your local running store (and support Small Business Saturday) or online at Mizuno.com

Here are some official improvements on an immutably amazing running shoe, the Mizuno Wave Rider 20:

Cloudwave: The shoe’s new cloudwave geometry provides a softer, smoother, more gentle ride with improved cushion on initial heel impact & better guidance in the transition from heel to forefoot.
U4ic Midsole: You’ll feel “euphoric” (that’s how you pronounce U4ic) over the more responsive, softer feeling midsole that offers a longer-lasting ride.
Engineered Mesh: Not only does the running shoe look sleek and fast, the new engineered zone-specific mesh construction provides a seamless and light fit that goes almost unnoticed on the feet.

Nearly 2 decades of form & function refinements! Get your feet in @MizunoRunning Wave Rider 20 for epic run! #MizunoWave Fitfluential #Ad

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Are you a Wave Rider fan? How many have you had? What race / event are you currently training for? What is your dream shoe color combo? Please share in the comments below – XOXO, Jennifer

Happy Glow Yoga Flow & Cinnamon Apple Scent for Holiday Calm #GladeHolidayJoy

Posted on November 17, 2016 by Jennifer FIsher

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #GladeHolidayJoy #CollectiveBias

On the morning after Halloween, my neighbor started putting out her winter holiday decorations. Later that afternoon, I noticed my grocery and big box store were doing the same. I also bumped into a friend who was already getting a head start on Black Friday shopping. Being a little competitive in nature, these harbingers of the holiday season triggered a wave of stress that I knew a brisk jog around the block couldn’t completely cure.

With so many other life obligations piled high on my plate right now, I knew I wasn’t ready to deck the halls, fatten the goose, and jump on the sleigh to start celebrating just yet. In fact, because of this chaos in my life, I needed to find a new routine to slow down and relieve stress before all the winter festivities start ramping up.

Yoga has always made me feel calmer during times of heavy turmoil or just minor everyday stress. That’s because yoga forces me to connect my body and mind in a way that I never do normally day-to-day, hour-to-hour, minute-to-minute (that is, unless I’m yoga-ing)! I also notice how certain scents can trigger an emotional and, often, physical response in me. For example, the smell of lemon makes me feel really alert and focused while lavender can put me to sleep.

I recently found out that cinnamon, a scent I already love, has a prolific list of perks. According to the Illustrated Encyclopedia of Essential Oils (1995) the scent of cinnamon has numerous benefits including the ability to ease depression and stress . .. and relieve constipation and indigestion (come on, you know this can be a problem when stressed out)! Plus, I personally have so many wonderful childhood memories centered on cinnamon – like those hard candies my dad used to sneak to me in church and cinnamon apple pie, my all-time favorite dessert. There is no way to NOT be comforted in a hug of cinnamon.

That’s why I was so excited to see the Glade® Limited Edition Holiday Scents on my last visit to HEB, my local market. There are a lot of different home fragrance options from Glade®, but I picked up the Glade® PlugIns® Scented Oil Warmer and Glade® 3.4 oz. Small Jar Candle in the Happy Glow Apple Cinnamon Scent. The Glade® Limited Edition Holiday Scents aren’t found on the regular home fragrances aisle, instead they will be on end caps (like at my HEB store) or in special wood rack displays.

The candle is absolutely fantastic! Not only has the apple cinnamon scent been calming me down, it’s lasted a long time and blends beautifully into my home décor thanks to the stylish glass container. However, I NEVER keep candles burning when I leave the house or go to sleep. The Glade® PlugIns® Scented Oil Warmer allows me to enjoy my home fragrances 24/7 safely with no open flame, the dispenser just plugs into the wall outlet to warm the oil.

Putting Glade® PlugIns® Scented Oil Warmer in my Yoga Space to enjoy the Happy Glow™ scent without worry.

So, in addition to smelling the Happy Glow™ scent to feel more joy and less “oh boy” this holiday season, I also have been doing a 10 minute yoga flow with poses that are calming. You need to try these easy yoga poses, surely you have 10 minutes for a surprising burst of joy!

Here is my Happy Glow Yoga Flow breakdown (practice each pose for about 2 minutes):

Lotus (or just criss-cross legs): Relax in this seated position while you settle your busy mind and let negative thoughts start to melt away.

Puppy Pose: Relieve back tension that is associated with stress and cast away worries that are weighing you down with this playful, stretching position.

Bridge: Elevate hips and engage glutes as you breath slowly in this pose that opens the chest and heart and promotes circulation.

Forward Fold: Relax and bend forward at the hips, reaching down downward the ground as far as possible while moving nose into knees. Slowly rise, rolling up the back, and repeat several times.

Crow or Corpse: Practice crow pose or variations for a couple minutes unless you find it too hard or stressful. I like a challenge at the end of of my yoga sessions, even if I am trying to relax. But, if still stressed, lay on back looking upward with arms and legs slightly splayed in corpse pose – try not to fall asleep!

Relax with Happy Glow Yoga Flow & Seasonal Scents #GladeHolidayJoy #ad

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Are you ready to Feel Joy, Feel Glade™? Work my YOGA FLOW into your day and check out Glade® and how their Limited Edition Holiday Scents can help you take control of the mental and physical chaos during this stressful time of year! For more information and more surprising burst of joy, connect with Glade® on Facebook, Pinterest, Twitter, YouTube and Instagram.

What is your favorite holiday scent? What is your favorite yoga pose? Please share in the comments below – XOXO, Jennifer

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Category Archives: Fitness

“Special Ks” Treadmill Run Workout for Marathon Training

10 Holiday Gift Ideas For Fit Foodies

30 Min. Treadmill Chipper for Spartan Obstacle Course Race Training

Endurance + Speed Marathon Workout and Mizuno Wave Rider 20 Review

Happy Glow Yoga Flow & Cinnamon Apple Scent for Holiday Calm #GladeHolidayJoy