Medicine Ball Mash Up & Saturday Shoutouts

Posted on March 22, 2014 by Jennifer FIsher

Well, I’m on my way to the “Big D” to run in the Rock & Roll Dallas Half Marathon Sunday morning. I heard that Deena Kastor is in the field, so I’m really going to have to step up my game (insert hysterical laughing here). The past bronze-medal winning Olympian and American record holder in the marathon (London 2006 in 2:19:36) and half-marathon (Berlin 2006 in 1:07:34) is proof that getting older doesn’t mean you have to stop competing. Even though these records were set eight years back, this weekend the 41-year runner will be trying to make half-marathon history again by breaking as many as three or four American Masters Records, according to Competitor Magazine. If Kastor can run between a 5:25 and 5:30 pace per mile (as opposed to my exact 1 minute per mile slower 6:25 – 6:30 pace), she just may capture records at the splits in four distances — 15K (9.3 miles), 10 Miles, 20K (12.4 miles), and the full half marathon. She estimates her finish time to be 1:11 to 1:12. Why isn’t she trying break a record in the 5k too? Just kidding; I learned that lesson the hard way – years ago I PR’d at the 10k inside of a marathon; finishing the remaining 20 miles was brutal. Run Deena, run, I’ll be chasing you from 13 minutes behind!

If you’re not running this weekend, I have a fun little workout you can do. All you need is a medicine ball and some space with a hard-surfaced floor. It’s amazing how much you can get worm out with just one piece of gym equipment – a tame-looking medicine ball. By the way, I whipped up this Medicine Ball Mash Up workout for CorePower. The company makes a great high protein shake to nourish taxed muscles after a hard WOD or run. Pick up a case for the most delicious workout recovery ever — Chocolate Light is my favorite flavor with 150 calories and 20 grams of protein.

I was also recently sent a sampler pack of Ratio Protein Bars through a campaign for Fitfluential.com (By the way, if you haven’t joined Fitfluential, you really should. It’s free and a great community of instant fitness friends, plus there are lots of perks. Tell them Jennifer Fisher at TheFitFork.com sent you in the referral line). Anyway, back to the Ratio Bars — I am a total nutrition bar addict and am very particular about which ones I eat. As you can tell from the picture, I don’t like to give a review without actually trying the product – every one of these Ratio Bars was gobbled up by yours truly. What I like about the bars is the high protein content; I always choose a bar with at least 20 grams of protein (these all have 24 grams) and under 250 calories. Plus, these bars advertise no gluten, no soy products, no hormones, no artificial ingredients and no GMOs. Hard to say which of the six yummy flavors I liked best, but I think Cookie Crunch and Cake Batter were the front runners.

As part of my ambassadorship with the Zooma Women’s Race Series and their relationship with Ultimate Direction, I was sent some useful running gear to try out. This company has been around since 1985 and is the initial mastermind behind the hydration pack; in fact, they invented the first waist pack designed to carry water bottles – today they have introduced even more options to make hydration easier, from handhelds to vests and more. I’m excited to try out a couple of products from the Jenny Collection including the “Meow” waist belt and “Handy 10” water bottle. At first I thought maybe they named this cute, comfortable gear after ME, but found out that the designed-for-women-by-women product line is actually named after the athlete-designer, Jenny Jurek (wife of renowned ultra runner, Scott Jurek). Cool, check them out and stay hydrated this spring!

Strawberry Cucumber & Spinach Salad – There’s an App for That!

Posted on March 18, 2014 by Jennifer FIsher

Everything seems to finally be coming up spring! Gardens are growing and offering up the first bounties of the season. I plan to be down at the local farmer’s market every weekend decked out in my sandals and sun hat – yes, you guessed it, I’m a warm weather-loving girl. Oh my goodness, the fruits and vegetables of this time of year take my breath away – the amazingly sweet berries, the mild spring onions, crunchy cucumbers and delicate baby greens. Ahhhh!

Foodie Recipes App to the rescue while shopping at Sprouts!

Usually, I’m pretty creative about pulling together a meal out of what I already have on hand in the fridge and pantry. But somehow, when I see the abundance of fresh fruits and vegetables at the market, I sometimes get overwhelmed by the unlimited possibilities for my dinner table. That’s why I love Foodie Recipes; it’s a virtual cookbook full of recipes that I can take on the go. When my head starts spinning and I don’t know where to start, I can open up this app on my iPhone or iPad to find the perfect healthy recipe complete with gorgeous photos, clear instructions, and preparation and cook times. Yes, I’m the fly-by-the-seat of her pants home chef who plans her menu while pushing a cart or finishing a workout at the gym – thank goodness I now have “an app for that!”

It’s really neat how the format of the Foodie Recipes app reads just like a traditional cookbook, but with much more convenience. Every month, a new batch of food-editor curated recipes are uploaded in “editions” that fit the season or a theme – for example, past editions have included “Easy as Pie,” “Dinners for Two,” and “Holiday Sweets.” One of my favorite editions is “Gluten-Free Meals;” it features a seven day meal plan for folks who have allergies, are intolerant or just want to avoid foods with gluten. All 30 recipes in this “Gluten-Free Meals” edition were created by Café Johnsonia and organized so your every sense will be delighted from Meatless Monday through Sunday Supper (with Traditional Tuesday, Western Wednesday, Thai Thursday, Friday Favorites and Sunrise Saturday in between).

So, yesterday, as I toggled my way through the Foodie Recipes app, I found this lovely Strawberry Cucumber & Spinach Salad and it just reminded me of all the things I love about spring. I knew my mom and friends would love the gluten-free recipe too, so I shared through email and my social media outlets to spread this tasteful message of the season. You could serve this healthy recipe as a side dish or top with your favorite lean protein for an amazing entrée salad.

Enjoy! And, don’t forget to check out the FREE Foodie Recipes app for the iOS platform (iPhone, iPad, iTouch) – available for free download in the iTunes Store.

Strawberry Cucumber & Spinach Salad Recipe

For salad:

8 oz. strawberries, sliced
1 small or ½ large cucumber, peeled if desired, cut in half lengthwise, thinly sliced
5 oz. fresh baby spinach
2-3 green onions, white and green parts, thinly sliced
½ cup raw almonds, roughly chopped

For dressing:

2 Tbsp. Greek yogurt
2 Tbsp. fresh lemon juice
1 Tbsp. extra virgin olive oil
1 Tbsp. fresh basil, finely chopped
1-2 tsp. honey, to taste
salt and pepper, to taste

Instructions

For salad: Place all ingredients into a large serving bowl. Add some of the dressing and toss gently to coat. Add more if needed. Serve immediately. Yield: 4 servings.
For dressing: Whisk the yogurt, lemon juice and olive oil together. Add the honey, salt and pepper. Adjust seasonings as necessary, to taste. Chill until ready to use. Yield: ⅓ cup dressing

Serves: 2

This post sponsored by Foodie.com and the Glam Network. However, all opinions are my own.

Cherry Crisp Smoothie Recipe & Achieved a Goal!

Posted on February 25, 2014 by Jennifer FIsher

I cannot tell a lie, I just love cherries in every form and fashion, including straight-from-the-tree fresh to nestled collectively under a layer of pie lattice and vanilla ice cream. Cherries are a super fruit and studies are suggesting that tart cherries have anti-inflammatory properties, can reduce pain from chronic conditions and even help ease muscle and joint aches after exercise. Tart cherries rank 14 in the top 50 foods for highest antioxidant content per serving size – this is more than other popular powerhouses such as red wine and chocolate. Check out Choose Cherries for lots of great information about the health benefits of cherries

A busy-morning breakfast is anything but the pits when you’ve got the ingredients to make my Cherry Crisp Smoothie. I like to buy a big bag of frozen cherries at Costco so I’ll always have my beloved berries ready – throw in some ground oats and a vanilla protein drink (check out Core Power) and this protein smoothie will be ready in a minute or less.

Cherry Crisp Smoothie Recipe

2 tablespoons rolled oats
10 ounces vanilla protein shake (like Core Power)
2 ounces cherry juice
15 pitted, frozen cherries
1 drop vanilla liquid Stevia
Ice, as needed

Place oats in a blender and pulse until ground into a powder. Add protein shake, cherry juice, frozen cherries, Stevia and a few ice cubes. Blend until smooth, adding more ice until desired consistency is achieved. Serves 1.

This smoothie is very satisfying and packed with protein, but if you are looking for the real deal dessert, Cooking Light has a delicious recipe for Cherry Almond Crisp. What I love about making “crisps” is that you don’t have to worry about a fussy, fat-laden pie crust – just a sprinkling of grains and ground nuts on top of fruit works wonders! Plus, a little dollop of ice cream or Greek yogurt adds the perfect balance.

So, all this talk about cherries has me thinking about “the cherry on top” of my workout week. And, that would be making some documented progress on my Muscle Up skill in CrossFit. For at least a year and a half (off and on), I’ve been working on this most-elusive move and finally, finally made it up to the top of the bar (3x). What I lack in grace, I make up for in grit; I was NOT going home until I hustled my way up there. Still lots of practice needed though!

Do you have a fitness-related goal that has been a long time in the making – like a goal 5k time or getting a pull up? You can do it, just keep after it – and let me know what that goal is in the comments below so I can be your cheerleader!

Skinny Cranberry Pecan Chicken Salad + Jump Rope Workout

Posted on February 20, 2014 by Jennifer FIsher

I love chicken salad. Cool, creamy and packed with lean protein, chicken salad is a go-to meal on my family’s overscheduled evenings. With multiple obligations that have us crisscrossing each other’s paths, I make dinner less stressful and more healthful (avoiding fast food) by whipping up a big batch earlier in the day, plate it up on lettuce and leave waiting in the fridge for self-serve meals as people arrive home.

Unlike deli chicken salads, my recipe for Skinny Cranberry Pecan Chicken Salad is much friendlier on your figure. No-fat Greek yogurt replaces most of the mayonnaise used in traditional chicken salad; just a bit of reduced-fat mayo is added in for the familiar flavor. Dried cranberries add a hint of natural sweetness and toasted pecans give a satisfying crunch! Serve on lettuce (my favorite way) or sandwich between bread, dollop atop crackers or roll up in a wrap.

Skinny Cranberry Pecan Chicken Salad Recipe

4 cups shredded, cooked chicken breast
2/3 cup diced celery
1/4 cup green onions, sliced (including tops)
3/4 cup dried cranberries (no sugar added)
1/2 cup pecans, toasted
2 tablespoons reduced-tat mayonnaise
6 ounces 0% fat plain Greek yogurt
2 teaspoons lemon juice
½ teaspoon dry mustard powder
Salt & pepper to taste
Romaine Lettuce, chopped

Add first 9 ingredients to a large bowl, and stir with a fork to combine. Add salt and pepper to taste.
Refrigerate for 30 minutes to overnight before serving. This gives the flavors time to mingle.
Serve over a bed of romaine lettuce.

Serves 6.

Now that you’re fueled up with a healthy salad topped with Skinny Cranberry Pecan Chicken Salad, you’ll have plenty of energy later in the day to knock out my “Just Jump & Plank” WOD I created for Core Power. All you need is a bit of space and a jump rope and you’ll be getting a great cardio workout along with some core-strengthening action. Have fun!

Monday Must-Haves | Running Stuff for Women + Compression Sock Giveaway

Posted on February 10, 2014 by Jennifer FIsher

Hanging around with friends at the gym makes working out FUN!

Sometimes girls don’t want to be like the guys, especially when it comes to working out. Really, what female – no matter how ripped and rock solid — wants to come across as a hulked-out he-man during gym time, running or other workouts? Really, guys are great, but women rule the land of working out – 57% of gym memberships are held by women and 60% of half marathon finishers are women!

Wild colors and sparkle to keep me awake at the 36th and final leg of 2013 Hood to Coast relay.

Let’s celebrate this commitment to staying fit with sparkle skirts and glitter headbands, the pink nail polish and purple kettle bells, and the fun compression socks and other fashionable workout gear! Here are some of my favorite women-focused fitness brands:

Zooma Race Series: I love this race series that is targeted towards women and am honored to be an ambassador for the Texas race for the third time. Races, that include something for everyone (half-marathon, 10k and 5k) are held scenic getaway-inspired places all over the country like Nappa Valley, Florida, Cape Cod, Chicago and more. Please check out my recent guest post at ZoomaRun.com on the benefits of citrus for runners and a yummy citrus-beef recipe. The catchphrase for this female-focused race is “Run-Laugh-Celebrate” and that spirit is evident by the smiles, support and sparkles on the course. The Texas race will be held April 12^th at the gorgeous venue of Lost Pines Hyatt Resort & Spa. If you’re looking for wildflowers and wild times (and a really nice swag bag), it’s not too late to register for the Zooma Texas Half Marathon, 10k and 5k – and if you use my discount code TXAMB3 at checkout you can save 10% on your entry fee.

Koss FitClip

Koss Fit Buds: For a couple months now, I’ve been trying out the Koss Fit Clips sent for me to test in a FitFluential campaign and they are definitely my favorite pair of headphones, especially for running and working out. And, natch, they are designed for women, by women – scaled down in size and awesome colors. I’ve always had problems with headphones, either they don’t fit in my ears well, slide out because they get too sweaty or are just so poorly made that they break within weeks – happy to report none of these problems at all with the Koss Fit Buds. I don’t endorse just any product, I seriously do use and love both the Fit Buds and Fit Clips and wanted to share the news that (for a limited time), all models and colors are on sale at Walgreens for $19.99 (regularly $29.99)!

Altra Zero Drop Running Shoes: I’m an ambassador for this company that makes awesome zero-drop running shoes for women. Well, they make ‘em for men, too – but that’s okay; this is one time I don’t want the guy runners to feel left out. What I love about the many models of Altras I have worn over the last few years, is not just the fact they are zero-drop and have a nice roomy toe box that keeps my nails from turning black (and thus ruining many months of cute pedicures and sandal wearing), but that they are gender specific. By gender specific, I mean these running shoes for women aren’t just scaled down in size and prettied up in pink. Altra running shoes for us ladies are made to accommodate a narrower heel and midfoot, a longer arch, higher instep and toe positioning – this helps us run better and healthier! And, they’re cute. Win-win-win!

purple leopard bondi band compression socks

You could WIN these — whoohoo!

Bondi Band Compression Socks: I love compression socks for so many reasons. They keep my shorts-wearing yet always-cold legs a little warmer. I also really feel like knee-high compression socks really do help keep leg fatigue away longer during intense training and racing and make recovery a little quicker. This company has so many cute patterns which always makes “dressing up” a running outfit so much fun. I’m GIVING AWAY a pair of these awesome running compression socks so that you can accessorize your speedy running legs with a snug hug of style. These are also perfect for the gym or CrossFit – keep those gorgeous gams from getting ripped up on the rope climb! Turquoise leopard-print, knee-high and in size medium – enter the giveaway via Rafflecopter below!

So, what is the craziest, most outrageous or girly thing you’ve ever worn in a race? Let me know in the comments. As you can see in the pic above, I once ran a 5k in a Cleopatra (“Queen of the Mile” – get it, ha ha) in the Keep Austin Weird 5k several years ago. The clanging of those beads drove me crazy and I could barely see out of the blue eyeshadow painted glasses, but it was so much fun!

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Category Archives: Fitness

Medicine Ball Mash Up & Saturday Shoutouts

Strawberry Cucumber & Spinach Salad – There’s an App for That!

Cherry Crisp Smoothie Recipe & Achieved a Goal!

Skinny Cranberry Pecan Chicken Salad + Jump Rope Workout

Monday Must-Haves | Running Stuff for Women + Compression Sock Giveaway