Stress stinks and it really does a number on your body, from insomnia and tummy troubles to general grouchiness! Gee, I’ve never had any of these issues (cough, cough). There are some safe ways you can lessen your response to stress though, including working out, yoga, meditation and non-drug supplements. I’m a big fan of yoga for stress relief (see this past post) and need to make more room for meditation in my life. I also take a supplement called 5-HTP to help support calm and happy mood.
Natrol, a respected manufacturer of vitamins and supplements since 1980, is the brand of 5-HTP I’ve been taking lately. I was familiar with this mood-enhancing supplement previously, thanks to my mom who learned about it from her own healthcare provider. Knowing I had so many of these symptoms shown below, I immediately started taking it, fingers crossed that it was my stress-busing solution.
However, I found that I couldn’t keep with the routine of adding even more hard-to-swallow pills to my daily pile of vitamins (I always tend to go for the gummies, chews and quick melts when available). So, I gave up. That is, until I found the Natrol brand that comes in quick dissolve, chewable tablets in a tasty berry flavor. Natrol 5-HTPdissolves 30x faster than regular tablets, meaning your body can more quickly benefit from the bioavailabilty of the active ingredient – and no water is required to get them down the hatch!
You may be wondering how this drug-free, plant-derived supplement works to boost mood. Natrol H-5TP encourages calmness in the body by naturally increasing serotonin levels – serotonin is the chemical messenger that pulls the strings on our emotions, mood and behaviors. Each bottle of Natrol H-5TP has 30 fast-dissolve tablets in a 100mg dose — look for the purple bottle with UPC: 0-47469-06044-2. Available at mass-market retailers, online retailers, natural food and supplement stores.
Download the $5 off coupon and try Natrol 5-HTP Fast Dissolve for yourself .
I also want to giveaway a $25 Visa Gift Card to one lucky ready, so that you can try this product out yourself – and spend the extra on something that makes you happy! To enter, follow the instructions in the Rafflecopter app below by Feb 1,2016.
Okay, cool stuff going on for this New Year! I’m excited to announce that I am an ambassador for ACUMOBILITY, a really awesome company that provides systems and products to Assess, Correct and Unify (ACU).
The whole elite ambassador team hasn’t been announced yet, the official news is rolling out March 1st but I’ve been given the okay to blab. Apparently, I’m rubbing elbows, knees and shoulders with the likes of World Record holders and other athletes with extreme badassery –. Yup, little ole me.
If you’ve never heard of ACUMOBILITY, it’s time to get acquainted. Their sport specific assessment and corrective programs can help address your individual needs for a given sport or movement. Their goal is improving your active mobilization to unlock and maximize your performance, whether you’re a professional or a weekend warrior. Heck yeah, I’m all about getting after my sports of choice (running, obstacle course racing, CrossFit, yoga . . .blah, blah) with the highest degree of efficiency.
Of course, I’ll be sharing more about ACUMOBILITY later, but today I wanted to tell you all about some mobility tools they sell that will keep you moving and grooving and post-workout and ready you up for beast mode the next day. Oh, yeah – and I get to GIVEAWAY the mobility products to one of you lucky readers, whoohoo!
The Eclipse Roller is brand freakin’ new – it actually isn’t available for shipping until Feb. 2, 2016 – that means the winner is going to be one of the FIRST in the world to have it in hand (and on hammies, neck, back and glutes)! Imagine a regular foam roller, meh. This bad boy totally redefines foam rollers, zeroing in on hard to reach spots and targeting multiple muscles simultaneously, to reduce rolling time
I’m also giving away a pair of the Mobility Balls (Level 1). These seemingly innocent looking guys tackle your trigger points with gusto – of course, you control the amount of pressure, but dang, it hurts so well. Using these neurologically retrain the muscle being worked on to move more efficiently, while enhancing range of motion and muscle elasticity. Two mobility balls can be used for vice-like compression on the spine or joints – they also are useful for stability exercise.
Educate yourself! Follow the very detailed video tutorials to learn how to use best use these products to take your training and performance to the next level.
The Events: To the best of my memory, I raced eight 5ks, one 5-miler, one 10k, four half marathons, one marathon and two obstacle course Spartan Races (the Sprint and Beast). I also competed in the CrossFit Games Open, Austin Fittest Challenge, the Zilker Relays and a CrossFit event called “Sprint & Snatch.” Loved them all!
Most Unexpected Race Win: In October, I was the first OVERALL winner of the Hill Country Half Marathon in Marble Falls, Texas. Granted, the field wasn’t Rock ‘n Roll marathon kind of huge, but that being said, I beat all the women and the MEN with my scrawny legs — the hills were some of the worst I’ve ever seen (not kidding, one went upward for at least half a mile).
Craziest Conditions in a Race: The Spartan Beast Dallas was not what I was planning for, it was crazy! With a half marathon being in my wheelhouse, I expected to nail this race — but unforeseen Texas flooding delayed the start for hours and created a running situation in ankle deep mud the entire distance. I was sore the next day in some pretty weird places! Although hoping to do better, I managed to pull off a 2nd place podium finish in the Elite Master division (and it was only my 2nd Spartan, and first “beast”).
Most Unusual Prize Won in a 2015 Race: A $250 gift card for a tattoo! I am no saying if, when and where I used it! 🙂
Best Pre and Post Race Festivities at a Race: Hosted by Health and Cooking Light magazines, The Fit Foodie Run in Austin (but also in Fairfax, Chicago and San Diego) proves that a healthy lifestyle can mesh with culinary enthusiasm! The weekend is packed with celebrity chef tasting, food and fitness interactive demos, yoga sessions, and yoga boot camps – there is so much food! Plus, the goodies and samples you get to take home from the after run are some serious healthy nom-noms – bring a big bag!
Best Running & Fitness Moments on Instagram: Of course, I blew up my @thefitfork profile with photos of my favorite yoga poses and running with friends!
Favorite Women-centric Race: I’ve been an ambassador for Zooma Race Series for 4 or 5 years now and have run that hilly Austin-area half marathon and said – “never again” at the finish line. But, after I catch my breath a few minutes later, I’m like “awesome, that was the best race ever despite the course challenges.” The Austin race is now defunct, but the other fabulous locations across the country beckon for a mini-vacation! Created and run by women, this race focuses on females supporting each other, no matter age, ability or life situation – and the weekends make great girlfriend getaways! My mom and I have made a tradition of it! Even though I’ve been in a role to mentor and support the runners, I can’t tell you how much more energy and inspiration I’ve received from them – always so happy to see those smiles and high-fives at the half-marathon turnaround.
Favorite Yoga Pose: Always the Crow or some variation! Hopefully this time next year, my hamstrings and back will be more bendy and stretchy so my Instagram profile can be more well-rounded!
Running / Workout Injuries: Thankfully, nothing serious this year – eg. no stitches, concussions or pulled rib muscles like last year! Only falling off a box doing the Murph CrossFit WOD and spraining ankle, numerous palm tears, one lost toenail . . . looking for some wood to knock on! Despite the healthy year for me, I did write a helpful post on 4 Ways Sports Injuries Build Better Athletes that will keep all of us focused on end goals.
Weirdest Workout Moment: It would have to be working out with watermelons for the second summer in a row on my #LivingOnTheWedge blog series! I CrossFitted with watermelon, ran with watermelon, and even worked out in the swimming pool with a watermelon! Oh, you don’t want to miss that watermelon pool workout video – please make sure you are wearing Depends. On behalf of the National Watermelon Promotion Board, I will be taking the show on the road at IDEA World Fitness & Nutrition Expo in L.A. in July 2016.
Best Blooper(s): Oh, there are a lot of bloopers and outakes, my phone is filled with them! Practicing on the parallettes is cause for crashing on my face or rear, but still it’s fun. There are also some awkward moments coming out of a handstand in a walkover when my old back decides “no” midway through!
More Bloopers: Because research shows you live longer if you laugh.
Favorite Running and Workout Gear / Fuel:Vim & Vigr Compression Socks (super functional , fashionable and fun in a variety of stripes, polka dots and fun patterns), Altra Running Shoes (I love the super lightweight, zero-drop “The Ones” ) and Nuun for my hydration needs — I’m digging their fairly new product called PLUS for Nunn. Unlike regular Nuun that is virtually calorie free (there are a few, but under 10), PLUS provides a boost with fast absorbing performance carbohydrates that keep me hydrated and provide quickly sourced energy for demanding endurance events. Also, I still love my bottle of Core Power High Protein Shake in Chocolate Lite Flavor for 20g of quality protein to help my muscles recover right after a long run or intense workout.
I’m also really appreciating mobility gear from ACUMOBILITY – a great company that I connected with this year at The Running Event that not only makes rollers and other mobility products, but also assesses, corrects and unifies movement to reduce injuries and unlock improved performance. Stay tuned because I will be having an awesome giveaway at the beginning of January! And, for “on the go” rolling, I really love The Original Worm (based right here in Austin).
Most Used Mantra: When times get tough in a race, I break out the “If you can take it, you can make it”line from Unbroken. Or, when I try to get too controlling about stuff – “Where are you? Here. What time is it? Now. What are you? This moment.” – from Dan Millman’s book , “The Way of the Peaceable Warrior” Both books are so inspirational — read them!
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Favorite Kettle Bell Workout:
My Best Way to Stay Motivated: When I start to feel burned out, I take an active fun day! And, always more crazy with my friend Valerie (by the way, she’s an internationally known running coach, not kidding — check her out at @runrx )
Raise 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.
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
Every morning, a have three predictable thoughts – 1) where is the coffee, 2) how am I going to move more today, and 3) how am I going to sleep more tonight. Bet most of you don’t need any help finding your java jolt, but maybe you also think about making gains in your fitness and sleep routines! Here are two fitness products I recently tried that have been encouraging me to move more and sleep more — check it out how to optimize your workout and rest time!
MOVE MORE: I love activity and fitness trackers to motivate me through the day. Experts recommend getting in 10,000 steps a day or moving for 30 to 60 minutes – it doesn’t have to be all in one session, all your little movements add up! While I typically move enough, it’s interesting to analyze the data to see where I can make improvements – either to kick it up an notch, or allow myself to wind down and take it easy.
The REM-FIT ACTIVE 200 SLEEP & ACTIVITY TRACKER is an affordable activity tracker that reports steps, distance covered, calories burned, overall activity and sleep attained and a 360 Life Sore. I’ve found, the battery only needs to be recharged about every 7 days and, while it can’t be worn swimming or in the show, the tracker is splash proof. Data is accessible via an app for iPhone or Android.
One of the things I really like about this Rem-Fit tracker is the comfort and security of the band – the band is much more comfortable than most brands I’ve tried and I appreciate that there is a little loop catch along with the snap closure that helps keep it on the wrist if the band comes undone. I say this because, errr, I have one tracker that I has dropped off my wrist so many times and then finally to never be seen again. And, this may seem silly (but it’s serious for the fitness fashionista) – you can order a rainbow assortment of band colors to swap out to match your team uniform or daily gym style.
SLEEP MORE: Okay, never again am I buying the cheapie pillows from Target or Walmart – as an athlete and busy mom, my sleep time is too precious to be squandered on an uncomfortable, unsupportive and unhealthy pillow. In the past, my lackluster solution to staying comfortable through the night was a huge nest of pillows in a complicated arrangement. My pillow situation, well, sucked and the lack of sleep was making me crazy not to mention keeping my body from properly recovering and repairing muscle from the day’s workout.
I used to feel this way!
So, if the definition of insanity is doing the same thing over and over again and expecting a different result, then I’m guilty of being a little nuts – or, at least a few hours short of a full snooze. I changed my mattress situation and that helped, but still . . . the pillows. Some of them have been around for years anyway, so time to break free and CHANGE for the better.
Enter the REM-Fit 300 series pillow. Yeah, it’s more than five bucks, but so worth it. This pillow helps regulate body temperature during sleep and protects against allergens and dust mites. It also actually adjusts to my preferred sleeping style (which is left side) but also is perfect for back and stomach sleepers. Also, the fibers used to make the pillow provide a 4-way stretch which contours to my specific needs while providing a full range of motion. So glad I bit the bullet and made this pillow part of my overall sleep training plan. Don’t laugh, quality sleep may be just as important as an actual workout – muscles recover and stress stays low (did you know an increase in the stress hormone Cortisol can actually lead to injury?). The REM-Fit 300 series pillow and other pillows in the REM-Fit REST Collection would make a great holiday gift for the fitness fan in your life.
