Flexibility Foremost – Reebok CrossFit #Nano4 Review & WOD

Posted on August 11, 2014 by Jennifer FIsher

The following post is sponsored on behalf of Fitfluential LLC on behalf of Reebok.

There are plenty of perks that make the latest evolution of the Reebok CrossFit training shoe, the Nano 4.0, a winner. First, the nearly indestructible yet lightweight upper holds up to intense workouts filled with jumping, lifting, running and even rope climbing (special RopePro protection). In terms of sole performance, the shoe provides enough stability for Olympic lifting without sacrificing the flexibility and light cushioning that keep feet springy and safe during high-impact moves like jumping and running. Available in a kaleidoscope of colors, the Nano 4.0s not only look cool but they also keep your feet cool with improved breathability on the uppers. Feet that sweat less mean fewer blisters and less overall foot stench in the CrossFit box – thank you very MUCH! Even though the Nano 4.0 might seem kind of pricy at an ARV of $119, it’s like getting at least two pairs in one – a pair for running and high-impact activities and a pair for stability on deadlifts, overheat squats, kettlebell swings and such!

Whoohoo, look at all the things I can do in my Reebok Nano 4.0!

However, what really impressed me about the Reebok Nano 4.0 was the overall flexibility it brings to a cross-training shoe. By flexibility, I don’t mean “versatility” — but I should add that as a benefit too, since I did everything in them from box jumping, sprinting, agility course running, rope climbing, gymnastics, weight lifting and even some post WOD yoga! As far as flexibility, Reebok reports that they re-engineered DuraCage from the Nano 3.0 for greater benefits in the fore foot and toe area. While I don’t have any experience with the shoe’s predecessor, I can tell you that the Nano 4.0 is the most comfortable and flexible cross-training shoe I’ve ever worn without a doubt.

I could share my woes of really black toe nails thanks (make that no thanks) to wearing rigid shoes during a burpee-filled WOD – but I’ll spare you those nasty details. But, I do want to share that as a CrossFit athlete who likes to compete in running (and vice-versa), flexibility in a shoe is a really big deal for me. It was about five years ago when I worked with Master Pose Method and CrossFit Endurance Coach, Valerie Hunt, to change my running form from heel striker to the much more forgiving mid-foot striker and I have nary an injury to report, knock on wood! Obviously, it’s not merely luck; this type of running is just better for my body biomechanically and, with the addition of CrossFit and proper recovery, has kept me a competitive runner well into my 40s. While, it’s not the shoe that makes the athlete, I won’t argue the proper shoe can certainly help in the process.

While, I probably wouldn’t make the Nano 4.0 my go-to shoes for everyday running or . . . er, like the crazy 50 miler I did on a whim last year , I totally could wear them for casual running – they are really quite light and have that low-profile heel (4mm) I like which aids in proprioception with every foot strike. Whoa, I know – big word. But what I’m talking about when I say “proprioception” or the “proprioceptors in your feet” is the overall body awareness transmitted through the neuromuscular system with each foot strike that can help improve stride and speed. The same idea applies to other taxing physical activities you may be doing in CrossFit as well– just imagine how much quicker you could do box jumps in light, responsive shoes rather than in a pair of clunky cowboys boots! While no one actually wears cowboy boots to the gym, some of those rigid, thick-soled gym or running shoes sure feel like ‘em.

My final thoughts on the Nano 4.0? They are all-around performers for all around performers – just the shoe to wear for a WOD filled with my favorite things like running, lifting and throwing your body weight around (just like one I made for you above)! And, YES, that’s four MILES of running. ENJOY!*

*Or, if you’re not up to that much running, you can do 4k which is about 2.5 miles!

So, do you wear a separate shoe for running and going to the gym?

What is your favorite WOD or exercise in CrossFit?

How ZMA Vitamin Supplement Can Help Female Athletes

Posted on July 21, 2014 by Jennifer FIsher

Turning things around with ZMA!

Did you know I supplement with ZMA? I’m not outing myself with anything weird or wacky, just want to share with y’all how this formula of zinc, magnesium aspartate and vitamin B6 has helped me tremendously the last several years. Yes, being a runner and general fitness enthusiast is a great way to stay healthy, but it can also take a toll when you’re not taking care of yourself – I know this firsthand. Increased levels of physical exercise can deplete the minerals, vitamins and nutrients that are essential for protein synthesis, muscle maintenance / building, and testosterone production. This is when I had a light bulb moment – no wonder I was feeling so run down, worn out and stuck in a performance rut.

I was already taking magnesium and vitamin B6 at the suggestion of my physician, but with little discernible effect. However, when I found the specific formulation of ZMA, I started noticing some improvements – and now, I’m afraid NOT to take it! Here are the main reasons why I like ZMA, and why you may be interested too – but of course, please consult with a trusted medical professional first.

Boost Testosterone: You may be surprised to find out that women produce testosterone too, although in much lower levels than men. A lack of adequate testosterone, regardless of gender, can make you feel tired and lethargic as you go about your daily schedule and (blush) not in the mood at night. Blood work at a doctor’s appointment a couple years ago showed I needed to boost up this hormone and, compared to some other options out there, I felt that ZMA supplementation would be an all-natural and gentle way to kick things up a bit without growing any hair on my chest! One study has shown that testosterone in men increases as much as 30% when taking ZMA.

Deepen Sleep: I have a troubled history with getting enough quality sleep. That’s bad on so many levels – not only do I feel grouchy in the morning, but I am often unable to execute my workouts as planned. Falling into deep REM sleep is vital for muscle recovery and proper testosterone production – all of this action happens at a higher rate while we are snoozing soundly. ZMA is taken about an hour before bed on an empty stomach and encourages a deeper, more productive sleep.

Achieve Strength Gains and Improve Performance: Studies have shown that ZMA supplementation has many benefits for athletes. As mentioned earlier, due to the taxing demands we put on our bodies, athletes lose more minerals and nutrients than the general population. These exercise stress caused deficiencies need to be continually replenished to stay healthy. When properly replenished and recovered, the body can continue to train and build strength at levels that yield performance improvements. A study on football players during 8 weeks of spring training revealed that those taking ZMA had 2.5 more gains in muscle strength than the placebo group. While I don’t exactly have a football player physique, I do count on nightly ZMA to help mend my muscles so that I can tackle the next day of running and working out!

Lean Body Composition: A nice side benefit of taking ZMA is that the little boost in testosterone helps me stay lean with a much higher percentage of muscle mass compared to body fat. Now, you can’t just take ZMA and think you will drop weight like crazy – it doesn’t work that way AT ALL! You definitely need to be mindful of your diet (I eat a higher protein, lower-carb diet) and genetic body type. I’m an ectomorph, which in terms of body building, has been described as someone with “thin limbs and stringy muscles” – lol, no worries about bulking up here!

This post contains affiliate links.

Muscle-Making Mudslide Smoothie & Saturday #ShoutOuts

Posted on July 19, 2014 by Jennifer FIsher

Oh yeah, it rained in Austin yesterday and goodness knows we can use it. For the last couple years, our beloved lake has been in jeopardy of drying completely up and blowing away. In honor of this precipitous precipitation, I’m sharing one of my favorite chocolate smoothies – a Muscle-Making Mudslide Smoothie. Muscle-Making Mudslide Smoothie Recipe

10 ounces of almond milk*
1 scoop (1/3 cup) favorite protein powder*
1 tablespoon cocoa powder
4 ounces strong coffee, chilled
1 large frozen banana, sliced
1 teaspoon cacao nibs
Ices, as needed
Chocolate syrup (optional)

Blend first 7 ingredients together until smooth. If desired, drizzle sides of glass with chocolate syrup before pouring in smoothie. *An 11.5 ounce bottle of Chocolate Core Power may be substituted for the almond milk and protein powder.

I also have lots of favorite new products to share that have been sent to me complimentary for my opinion. I tell it like it is, so don’t worry about getting some polished sales pitch. If you have any questions, please ask me in the comments.

ProCakes High Protein Pancake Mix: I’m back in town and finally had a chance to whip up a batch of these yummy pancakes. The founder of ProCakes is a fellow FitFluential ambassador and came up with the idea for this protein pancake mix while training for her first fitness competition – she wanted to show people how easy and tasty it can be to eat in a way that does the body good. This product has lots of protein, no added sugar, no gluten — meaning no guilty conscience about enjoying a stack of these light and tender hotcakes in the morning. That is, no guilt unless you soak ‘em up in a sugar bomb of syrup – how about some fresh fruit and dollop of Greek yogurt instead?

ProCakes Protein Pancakes with Greek Yogurt & Blueberries Recipe

1 packet (45g) ProCakes pancake mix
1 large egg or egg white equivalent
1/3 cup 2% milk
1/4 cup 0% plain Greek yogurt
10 drops liquid vanilla Stevia
1/4 cup fresh blueberries

Mix pancake mix, egg and milk together in bowl. Heat lightly oiled skillet to medium-low heat. Pour batter onto heated skilled into three pancakes. Cook until pancake bubbling on top, then flip over until golden brown. Mix yogurt and stevia together in small bowl. Top pancakes with dollop of sweetened yogurt and blueberries. Makes 1 serving (3 pancakes)

Love Grown Foods – I’m still on the breakfast bandwagon here and am a new-ish fan of Love Grown Foods, an awesome company that offers all sorts of nutritious products to start the day including Power O’s (great for kids), Oat Clusters (this granola-lover’s favorite), and Hot Oats which I haven’t tried yet. With no genetically modified ingredients, high fructose corn syrup or hydrogenated oils, I feel confident feeding my family Love Grown Foods. I love how the Power O’s are made with a bean blend to add protein, fiber, and additional health benefits. Yes, that’s right BEANS FOR BREAKFAST. Although, you’d never know they were in there! How lucky am I that when I stopped in the gym yesterday, I bumped into one of my favorite bloggers, Ms. Cotter Crunch and the company founder, Maddy – they loaded me up with a big haul of LOOT and LOVE.

Lindsay from CotterCrunch.com and Maddy of Love Grown Foods

Altra’s The One2 – I am totally digging my new running shoes from Altra Zero Drop – in fact, they may be my favorite yet. Lighter and less clunky that some of the past models, these streamlined babies weigh in at only 5.4 ounces yet have loads of wiggle room for toes (yay, no black nails) and some real, honest-to-goodness cushioning that you don’t get in a lot of other zero-drop shoes. Goodness knows I love me a minimal shoe, but sometimes my feet have had enough impact– Altra calls the cushioning “light” and I call it great compromise for my road weary feet. The One2 running shoe is perfect for speed work and shorter road racing. I’d even be comfortable wearing them through a marathon, but I know many of you like a running shoe with more cushioning – Altra has those, too!

Altra’s The Ones Squared are light & speedy, plus lots of wiggle room for toes. #EmbraceTheSpace

Surpahs Body Fat Scale BFS-835 – Okay, I have always avoided body fat scales because I felt like I didn’t need one more thing to obsess over. But, when Surpahs offered to send me one, my curiosity got the better of me – and now that I’m used to it, I think it’s a great way to check in every week or two for a benchmark. Some people say, “oh these body fat scales have a huge margin of error” – who knows, because I know I’m fit, I am not so concerned with my body fat being 100 percent correct – I am just looking for discernable changes in my weight and body fat from week to week. Not only does this body fat scale measure body fat, water, muscle mass and bone mass, it can be pre-programmed for up to eight people making it convenient for large families or fitness / nutritional coaches. The scale is super sleek and looks great with my bathroom décor. Get a good deal at Amazon.com:

So, what products are you loving right now?
Have you ever used a body fat scale?
What are you eating for breakfast?
Have you ever tried Altra Zero-Drop running shoes?

Colorful Protein Smoothie & Run or Dye 5k

Posted on July 11, 2014 by Jennifer FIsher

With the family vacation to Washington, DC and the recent celebration of Independence Day, I’ve been feeling pretty patriotic. That’s why I’m still blending up delicious and nutritious Red, White & Blue Smoothies and declaring my independence from sugary soft drinks. This healthy frozen beverage is perfect for a breakfast that won’t have you crashing in an hour or also as a muscle-making post-workout treat.

That time we went to the White House.

Red, White & Blue Protein Smoothie

1 (11.5 oz.) bottle Vanilla Core Power or milk of choice(divided)
½ cup frozen blueberries
½ cup Greek yogurt
½ cup of frozen red fruit (cherries, strawberries, raspberries, or mix)
Ice, as needed
Whipped cream, sprinkles and fresh fruit (optional garnish)

Blend blue layer first. Add 1/3 bottle of Core Power high protein milkshake into the blender along with blueberries. Blend until smooth, adding ice if needed to thicken up. Divide among two 16-ounce glasses.
Rinse out blender before making the white layer. Add 1/3 bottle of Core Power Greek yogurt and small handful of ice. Blend until smooth and pour over blue layers.
Make red layer by adding the remaining 1/3 bottle of Core Power to blender along with red fruit and ice, if needed. Blend until smooth and pour over white layers.
Top with whipped cream, sprinkles and fresh fruit to garnish. Serves 2.

Tip: Place glasses in freezer during the preparation of each layer to prevent melting. However, if the smoothie does melt together (which happens in the hot summer), it still has an awesome tie-died look.

This yummy layered smoothie isn’t the only colorful thing I have to share today — I’m also pumped for the upcoming Run or Dye 5k race.

I’ve run a lot of races in my day, but not one that sounds nearly as fun as the Run or Dye –it’s billed as the world’s most colorful 5k. Run with your friends or kids to make vivid memories, everyone will long be swapping stories about the color-blasting on the course! The Austin, Texas Run or Dye 5k is headed to the Travis County Expo Center on the morning of August 30, 2014 and I have a special discount code for you to use – get $10 off admission with the code BLOGAUSTIN .

If you’re on the fence, don’t be. I’m stepping out of my comfort zone and looking forward to getting messy – and I’m inviting my BRF (best running friend) to join me. In my opinion, finishing a race resembling a rainbow is so much better than having mud in every body crevice –plus, how much fun to be laughing with friends along the way. So, the deal with Run or Dye is that you wear white running gear (for the best effect, but you can wear whatever you want) and get sprayed with safe, eco-friendly dye every kilometer on the course – the dye is made with cornstarch and washes off in the shower and allegedly out of clothes (but I wouldn’t wear anything new)!

So, doesn’t this look like a big, beautiful blast – a riotous rainbow of fun? After the run, hang out at the Dye Festival and “tie-dye” the sky in an overhead, over-the-top showering of color. Join the Run or Dye Facebook page so you don’t miss out on any of the action. And, don’t forget to register for Austin, Tx Run or Dye race with the code BLOGAUSTIN for $10 off!

So, have you run a Run or Dye or similar race before – what tips do I need to know?! Please share in the comments.

Watermelon, Running & Hydration – Day 4 #LivingOnTheWedge

Posted on July 4, 2014 by Jennifer FIsher

First of all, happy Independence Day! I’ll be celebrating the Fourth of July by running one of my favorite races in town, the Freedom 5000. All I’ll be thinking about while zooming through the forecasted 90 degree heat is grabbing a big slice (or two) of watermelon that is waiting at the finish line. There will be hundreds of cold, crisp watermelons served up for rehydrating refreshment – it’s pure heaven and perfect for the patriotic, post-race party. Check back tomorrow to find out if I won and how much watermelon I ate when I was done!

I will definitely run for watermelon, any time any place! The natural carbohydrates give me plenty of energy to hit the road, take on the trail or tackle the treadmill. Because watermelon is 92% water, it is also a super way to keep my hydration levels in check before, during and after a run.

Eating 8-ounces of watermelon is like drinking almost that same amount of water – but in addition, you get natural sugars, some electrolytes, vitamin A, vitamin C, and lycopene. Research has shown that drinking watermelon juice (simply pureed watermelon flesh) aids in athletic performance just as much as consuming a sports drink like Gatorade but you also get the benefits provided by powerful antioxidents. Also, as I mention on Day 2 of #LivingOnTheWedge, the L-citrulline amino acid found abundantly in watermelon juice can also lower an athlete’s heart rate and instance of delayed-onset muscle fatigue. So, drink up!

In the heat of summer, a runner can become dehydrated easily, losing quarts of water through sweat. If not replaced adequately, you’ll suffer from fatigue, decreased performance, muscle cramping and worse. However, it is just as dangerous to drink too much fluid as too little. Determining your personal fluid replacement rate is a proactive way to stay hydrated and healthy. Runner’s World has a Hydration Calculator that will give you a rough estimate based on weight, temperature and pace. However, I would also suggest performing a “sweat test” for a baseline personal estimate. Before a timed run, weigh yourself with the full water you plan to carry along. Afterward, note the length of time you ran and then get back on the scale with the remaining contents of the water bottle. The weight lost is how much MORE fluid needs to be consumed during runs of the same duration in similar conditions.

So, it’s time to get juicing – I think you’ll love these ways to incorporate watermelon juice into your running routine.

Watermelon Agua Fresca – Carry along some of this refreshing watermelon goodness in your water bottle! I’ve also done a version where I added a Nuun Hydration Electrolyte Tab (they make a watermelon flavor!) for an extra boost.

Watermelon Pomegranate Green Tea – This drink is perfect if you need a pick-me-up before or during your run. Swap the green tea for caffeinated black tea as a bit of caffeine can actually help improve sports performance. Plus, other research indicates that the bioactive compounds in pomegranate juice help reduce muscle soreness – just as watermelon juice does!

Come back tomorrow to check out my Creamy Watermelon Smoothie recipe, it’s so delicious and nutritious and perfect post-run or just hanging out by the pool. You don’t want to miss this one!

How are you celebrating the 4^th of July, will you run or eat watermelon? Please share in the comments below and/or join my group #LivingOnTheWedge Pinterest board to share your love for watermelon.

Also, check out all the other posts on watermelon I’m featuring all week and don’t forget to enter the giveaway for a great Watermelon Prize Pack!

The National Watermelon Promotion Board is providing me with compensation to share my love of watermelon. 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.

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Category Archives: Running

Flexibility Foremost – Reebok CrossFit #Nano4 Review & WOD

How ZMA Vitamin Supplement Can Help Female Athletes

Muscle-Making Mudslide Smoothie & Saturday #ShoutOuts

Colorful Protein Smoothie & Run or Dye 5k

Watermelon, Running & Hydration – Day 4 #LivingOnTheWedge