WATERMELON FIT | EXERCISE IDEAS & WELLNESS TIPS FOR EVERY SEASON

Posted on January 3, 2023 by Jennifer FIsher

This post sponsored by Watermelon.org.

Happy 2023! A new year is a great reminder that watermelon can be incorporated into a fit and active lifestyle year-round! I’m sharing some fun ways to use watermelon to fuel workouts and even be part of your fitness routine during every month this year. Let’s get watermelon fit in 2023!

You might be wondering, “Is watermelon only a summer fruit?” No! The good news is that these days, a ripe watermelon is always nearby in any season – spring, summer, winter and fall. More than 30 states in the U.S. boast watermelon crops and the harvest timing starts on the East coast and rolls westward. When the U.S. season is finally over (it’s very long here in Texas, lucky me!), farmers in Mexico and other parts south of the border can deliver fresh watermelon plucked just a few days from the field. Also available markets are watermelon juice, watermelon seeds, and even frozen chunked watermelon flesh can be found in most stores on the freezer aisle. Read more about the Watermelon Year ‘Round story HERE!

WINTER WATERMELON FIT TIPS

This easy-to-make warm punch featuring watermelon juice is naturally sweet and delicious, bejeweled with fruit and fragrant with seasonal spices. Brandy optional! Perfect for holiday entertaining, including brunches, open houses, cocktail parties and more!

Finding Watermelon in Winter: If your market doesn’t have fresh watermelon, check the freezer aisle for chunks (usually next to the frozen berries), or packaged watermelon seeds, or watermelon juice. If you have the planning gene, you can also meal prep all this watermelon goodness for the freezer when it is more abundant.

Good-for-you Watermelon Drinks: Make a mocktail for winter celebrations using watermelon juice, citrus juice and fresh ginger – or my recipe for Mulled Watermelon Cider is always welcomed with a crowd. Or, take the chill off cold days (or blustery outside runs) with warmed watermelon juice with a squeeze of lemon, fresh ginger and pinch of Himalayan Sea salt – it’s a homemade hot sports drink! My recipe for Hot Watermelon Lemonade is also a unique sports recovery drink.

Vitamin C: Not only is watermelon hydrating (over 92% water), it’s also high in vitamin C that may help you get through the winter season well.

Indoor Home Workouts: Stay inside and work toward your fitness goals. No weights? No worries, you can use a watermelon (from a few pounds to 20+ pounds) as your exercise equipment! I’ve shared lots of fun watermelon home workouts, here’s a watermelon workout to try this winter – WATERMELON HOME WORKOUT!

SPRING WATERMELON FIT TIPS

Spring Salads: Take advantage of watermelon benefits and toss chunks into your grain bowls and salads, heck – throw on an entire wedge! Adding watermelon is a great way to dress up boring salads with some unexpected color and sweetness. Check out a few of my favorite watermelon salad recipe I’ve come up with over the years:

Watermelon Holds for Fitness: This season, if you want to add a watermelon to your workout, try a static hold to complement your runs, walks or dynamic strength training sessions. Static holds are isometric exercises that hold the body in one position for a duration of time. This means your muscles don’t contract and change length as in dynamic exercises, but you still benefit from the “time under tension.” Here are some static holds to try: most variations of planks, v-sit (boat pose), squat hold (or wall sits), overhead hold, front hold, and glute bridge hold.

How to Pick a Ripe Watermelon: Look for the “field spot” where the watermelon was resting while it grew. The more yellow, even almost yellow-orange, the riper – quite white means not ripe! Also, this takes a bit of intuition, but if the watermelon feels “heavy” for its size, this typically means it will be juicer and sweeter. Some also say rounder watermelons are sweeter than elongated watermelons, but I’m not so sure of that! I’ve had great watermelons of every shape. Also, you can look for “sugar webbing” (the coarse, brown web texture on some watermelons)/

SUMMER WATERMELON FIT TIPS

Watermelon Floats: Yes, watermelon floats! This makes the fruit a fun item not just to eat in the summer but to play pool games with at a party. My kids always loved to stand on paddle boards and toss the watermelon back and forth to see who would fall off first! The buoyancy of watermelon also makes it useful for pool workouts by adding resistance when you push or pull it under watermelon.

Grilling Watermelon: Many of us are outside, grilling all the things in the warm weather months. Why not grill watermelon?! Grilling watermelon lends a smokey, savory vibe to the light sweetness that is oh-so magnificently summery. Check out my recipes for Grilled Watermelon with Cherry Balsamic Salsa and Spicy Sweet Watermelon Shrimp Kebobs for summer meals with watermelon inspiration.

Watermelon Juice: Quench your thirst this summer with watermelon juice. I simply collect the juice from a watermelon while cutting it up. It’s easiest to do this if you cut it in a big rimmed baking sheet (so juices to spill out onto counter) and then pour juice out one corner of pan into mesh strainer over glass jar to remove any seeds and excess pulp. I also collect the juice that seeps out of cut watermelon and collects in my plastic storage container. This raw juice stays fresh for up to 72 hours in the fridge or can be frozen for several months. Learn more watermelon juice benefits at my post, Watermelon Juice – How to Prep, Store and More.

FALL WATERMELON FIT TIPS

Watermelon Ruck: Rucking is a big fitness trend right now, but it’s actually ages old and really simple. A ruck is just a walk, hike, run, or other similar workout with a weight on your back. In simple terms, you wear a rucksack (aka backpack) and walk! Rucking and watermelon are a natural fit. Stick the watermelon in your backpack for weight to carry, and when you’re done, slice it open and enjoy as a refreshing, way to refuel.

How to Ruck-Cut a Watermelon: If you’re out on a ruck, then simple slices or wedges of watermelon with the rind on will be the easiest to prep and also to eat. You’ll want to carry a camping knife in a protective sheath for safety. If it’s a personal-sized watermelon, just whack it in half and dig the flesh out with a spoon (or an implement from your Swiss army knife). Also, it’s a smart idea to stash a big zip-top bag in your rucksack in case you need to carry leftovers home! If you’re not cutting the watermelon until you get home, check out my favorite way to cut and store a big watermelon in 5 minutes.

Iron Grip Exercises for Obstacle Course Racers and Hybrid Athletes

Posted on December 27, 2022 by Jennifer FIsher

Save 20% on spartan race code: UBST24-TK88D27

Having a strong grip super important and functionally relevant regardless of your age, gender, or active endeavors. I mean, even if you’re not an obstacle course racer, hybrid athlete, or powerlifter, you’re definitely going to want to give a firm handshake and be able to twist the lid off a pickle jar (or whatever) independently for decades to come. Plus, who knows – a strong grip could save your butt in a life-or-death situation like hanging onto a tree branch over a flood stage river (lol, hopefully just a hypothetical).

A number of studies have shown that weak grip strength can predict an increased risk of functional limitations, disability, and not living as long. Regardless of your age today, you’re getting older every single day. A stronger grip could improve your quality of life, and that’s the most important thing – but it can also help you pick up heavier weight and the gym and also improve your skills and ability to successfully complete obstacle course (like Spartan Race) obstacles like rigs, monkey bars, rings, farmer carries, the box, rope climb, wall climbs/jumps (especially Road to Sparta) and more.

Grip strength training for the win!

DEAD HANG

Hanging from a bar for as long as possible is a simple yet beastly method to improve grip strength, forearm strength, and pull-ups. When practicing your dead hang, use a forward-facing, closed-grip on the bar and hand until failure. Don’t be floppy, engage shoulders, chest and core. After resting for a few minutes, try to hang again until failure, you’ll likely feel the burn and not last as long. That’s okay! Rest again, and do a third rep until failure. Incorporate a “3-rep dead hang until failure” into your workout (or just whenever) at least a couple times a week.

Ways to Make it Harder:

Dead hang from towels looped over bar.
Dead hang wearing weighted vest
Try it one-armed
Dead hang and do a pull up every 10 seconds, without releasing from bar

FARMER CARRY

To start, you’ll need two dumb bells, kettlebells, or bar plates of the same weight (later on you can incorporate variations). The ideas is to grip a weight in each hand and walk for time or distance, keeping shoulders upright and core engaged. Farmers win the prize for lugging heaving stuff around on the daily and their strength and stamina has been immortalized forever with exercise named in their honor. Farmer’s Carries are a simple and effective exercise that will fire up your grip, get your blood pumping, and strengthen pretty much your entire body. It even calls on mental toughness, because about halfway in, you’ll want to quit!

Incorporate Farmer Carries into your workout several times a week and see gains in your grip and overall strength. You’ll have no problem carrying all the grocery bags inside with one haul! I like to program Farmer Carries between run intervals (without rest) to up the challenge of both exercises.

3 Ways to Make it Harder:

Use awkward, harder-to-carry weight like universal bars, sandbags, or loaded trap bars.
Use different grips: try pinch grip on plates, or loop a hand towel through top of kettlebell to be the handle. Spread your hand wide to grip over one end of a lighter dumbbell. Use “fat grips” or a wrapped towel around the bar or handle of your weight to create a larger circumference to grip.
Carry offset weight. For example, a lighter dumbbell on one side and a heavier on the other. OR just weight on one single side like a suitcase. Or carry one weight overhead and one by side. These these variations really tax grip and also cause core to work in overtime to stabilize.

NO GYM, NO WORRIES!

You can still work on your grip strength at home or in the office with just a few minutes of time. Dead hangs can be done at home with a chin up bar (this is pull up bar I have), and grip strength only limited by your imagination. There are lots of little gadgets around designed to improve grip strength like a Grip Strength Squeezer or Grip Ring Spartan. Heck, at the gym those bar collars are one of the most grip-centric things around and sometimes the hardest part of the lift. Instead of the “clenching in” grip, it’s also a smart idea to work the opposition motion, extending out. Put a rubber band around between your finger tips and first finger joints and then stretch hands outward for a strengthening stretch.

Check out the Home Gym & Obstacle Training Equipment at Spartan. They have kettle bells, sand bells, grip tools, rope and other gear to gear up your strength training.

20% off Spartan Code: SAP-JFf21 — *save 20% at spartan.com code: SAP-JFf21*

Get 20% off any U.S. Spartan Race: Sprint, Stadion, Super, Beast, Ultra Beast, Trail, Kids and Hurricane Heat! All Heats! Sign Up Today! — Use code: SAP-JFf21

Get a grip, seriously! To succeed at obstacle course races (like Spartan) or hybrid fitness events, you need to have good grip strength to maneuver your bodyweight up, over, and across stuff and pick up heavy things for the long haul! Check out these two simple and scalable exercises (with endless variations) that will help you achieve your goals! — *Pin this for later!*

Disclaimer: This post contains affiliate links.

Fit & Fresh Watermelon Workout + Juice as Exercise Sports Drink

Posted on September 1, 2021 by Jennifer FIsher

This post is sponsored byWatermelon.org, however all editorial opinions and content, unless otherwise noted, remain my own – as does the enthusiasm for watermelon.

Many of us are still avoiding the gym and working up a sweat in the family room, garage or backyard instead. But, what to do if things start to get boring or you don’t have the right equipment on hand?! Do what I do and just improvise to freshen up your home fitness routine – and add a WATERMELON to your workout!

Grab a watermelon or two, and sweeten up your home sweat sesh with this fun workout. Full body, cardio and strength with exercises that use a tote bag to allow a greater range of movement in this watermelon workout. Exercise can be both serious, and practical (what a great fitness hack)! -- and don't forget watermelon and watermelon juice is the perfect pre and post workout snack for runners and athletes.

This Freestyle Fresh & Fit Watermelon Workout will sweeten up your home workout and bring a smile to your face – it’s a silly and a serious sweat sesh at the same time. If you know me, you gotta realize by now that exercising with a watermelon is one of my FAVORITE home fitness hacks. I’ve done everything from watermelon pool workouts to home watermelon workouts you can do inside on a mat to high intensity interval workouts with watermelon for the backyard or park.

Use watermelon as impromptu "weights" in your workout! It's a great fitness hack!

Jumbo, standard and personal-sized watermelons offer different weight options. I’ve used watermelons as big as 30 pounds to exercise with – you DON’T want to drop them! Today, I’m keeping it more moderate (but still challenging) with a 15-pounder and a 5-pounder mini watermelon.

Also, I’m showing many watermelon exercises with an “in the bag” trick that allows the unwieldy, round-ish fruit to be used safely for even more movements. Adding a watermelon to a totebag with sturdy handles is a great way to turn it into a piece of equipment you can swing like a kettle bell, hang over your shoulders like a wieght vest, and more safely hold overhead or in other exercise positions without worry of dropping and smashing the watermelon . . . or your face!

The Freestyle Fit & Fresh Watermelon Workout, lets you choose your order of cardio exercise holding watermelon and strength exercise with watermelon. I’ve squeezed my demo of this garage or backyard watermelon workout on super speed above so you can get the idea.

Another great way to use the whole fruit is to DRINK THE WATERMELON JUICE. There are so many great reasons to drink this fit and fresh beverage. It’s 100% natural, just juice from a watermelon. No funny colorings, preservatives or added sugars. Of course, there are some natural fruit sugars in it, but that’s a good thing in my opinion because topping off glucose stores during and after intense, prolonged exercise is needed for optimal performance.

Also, Vitamin C and amino acid l-citrulline, both found in watermelon and watermelon juice, are beneficial for my active lifestyle. There are more watermelon benefits for runners and athletes. For example, some studies have shown that Vitamin C can help boost immunity during high training cycles and that l-citrulline may help to minimize post-workout fatigue and soreness by increasing reparative blood flow to the muscles.

Another sports hydration trick I like to do with watermelon juice is to mix it with an electrolyte drink mix for even more “oomph” on those days when I’m slogging through many miles in the Texas heat. To save money and have more control over the ingredients (I don’t want artificial colors or flavorings), using a recipe for homemade electrolyte powder (with sodium, potassium and magnesium) is the ideal mix in for watermelon juice. I also water down the watermelon juice too so the natural sweetness doesn’t overwhelm me when I’m out there working hard in the sun and my stomach is a little off.

There are several ways source watermelon juice. It’s can be expensive, but purchasing already prepared is an option. But buyer beware, make sure you are getting the actual juice and not some sort of sugar-added drink. If you want a lot of juice in a hurry, you can put cubed watermelon in your blender, blend up and pour through a strainer to pull the pulp off (Watermelon.org has a great demonstration of how to make watermelon juice this way).

BUT the method usually share when people ask “how to make easy watermelon juice” is to just pour it off the container of my big watermelon I buy every week in the summer. Once cut, juice slowly seeps out and I always pour it off every morning to drink later – even freezing portions. ALL OF THE WATERMELON JUICE you seen in that sports bottle above was poured off the cutting up of a single watermelon. But that makes total sense actually, as watermelons are nearly 93% water!

Drop me a comment if you try the watermelon workout or making watermelon juice!

Do More Blue: How Color Affects Mood for Workouts, Exercise

Posted on June 24, 2021 by Jennifer FIsher

Colors can subconsciously affect your feelings and moods and, in turn, have an impact on workouts and your choices in exercise. This includes both the colors seen in your environment (like what color the walls are painted) and the color of your fitness clothing you wear. In past posts, I’ve mentioned how other colors are tied to exercise – like RED and PINK. But, what about BLUE?

Without doubt, blue is a very popular color. In fact, it’s the most popular color in the world being favored by 35% of the world’s population. I’m guessing blue is so beloved because it’s one of the rarest colors found in nature. Blue is linked to the sky and water and can stimulate calming and peaceful feelings. These serene side effects of blue make it a great color for being mindful and focused.

*Blue is a calming and focused color for yoga!*

Because of these calming zen vibes, blue (especially a lighter hue) is a great color choice for yoga wear or lounging around after an intense sweat sesh for recovery!

*I now understand why the heaviest weight plates are blue!*

Blue is on the lower end of the electromagnetic visible light spectrum. The wavelength of blue is shorter other colors – for example, blue has a 25% shorter wavelength than red. There have been studies done that show gym weights painted blue seem lighter than the same poundage of weights painted red! Blue may make things seem lighter or easier to have less perceived effort. That is great for productivity. Wearing blue, especially bright and vivid hues, may help you have a productive and focused session at the gym – “Do More Blue”!

“Blue” personality athletes like rules, training schedules, and logging results.

According to color personality tests, people who are “Blues” look at exercise in a methodical and orderly way, tracking data details and progress as they move along their fitness journey. I would guess they are less “play it by ear” and more “follow a plan” type people. It’s my guess (and experience with them) that Blues like to participate in sports with defined rules!

Blue has other connotations as well. Sometimes people who are feeling down might say they are blue. But more often blue has positive connotations – “Blue Ribbon” meaning top-notch, first place, or winning to “True Blue” connoting reliability, trustworthiness and loyalty.

After all is said and done, what really matters is what is YOUR mood in blue. If blue makes you feel good then wear it and paint your home gym walls in it! If you are more “blah” about blue, then just sashay down the color spectrum until you fine a color and hue that speaks to YOU!

If you’re loving the idea of “Do More Blue,” check out this collections of Blue Ribbon Burpee Variations I put together:

Try these winning "blue ribbon" burpee ideas that kick up the traditional full-body exercise for even more challenge in your workout. — *Check out the video demo of unique burpee variations in this Pin Story!*

Also of interest. Did you know the blue lenses on sunglasses aren’t there JUST to look cool.

Blue tint on glasses is usually for the purpose of making objects crisper, improving color perception and creating a calming effect. For certain sport-specific glasses, the blue lenses help to reduce sun glare that comes of the snow, water or roads.

Disclaimer: brought to you as part of my relationship with adidas as an ambassador. However, all opinions, suggestions, comments and enthusiasm are my own.

5 Health & Wellness Brands to Upgrade Fitness Self-Care Routine

Posted on April 28, 2021 by Jennifer FIsher

This post is sponsored by BabbleBoxx

Running, obstacle course racing plus all the gym, boot camp and other fitness stuff I do, can really take a toll on my body! But, even though I’m in my 50s, I’m not about to give any of it up soon. That’s why I place a premium on eating well to refuel my body, taking proper care of minor injuries that come, and general workout recovery and some self-pampering.

I’m always on the lookout for new-to-me products to help me stay at the top of my game as an athlete and enthusiast of adventurous living. Today, I’m sharing five wellness and fitness finds that are perfect additions to my self-care routine.

Bragg Apple Cider Vinegar Prebiotic Shots (Ginger Turmeric): Gut health is so important for athletes and apple cider vinegar is one well-known way to cleanse and rebalance the body. Bragg Apple Cider Vinegar (raw and unfiltered) is such a well-loved product and has been providing wellness benefits to consumers for more than a century. One of their convenient and very nutritionally functional products is Apple Cider Vinegar Prebiotic Shot which also features turmeric and ginger (and a bit of honey) to help reduce inflammation – which is something I personally manage as an older athlete. Check out the Bragg’s product line up at Bragg.com and save 20% on your order with code BRAGG20

Intensive Foot Repair and Multi-Purpose Nail Repair from Kerasal: If I’m not in running shoes, I’m in flip flops – and sometimes that can be embarrassing due to all my runner foot problems including calluses, dry, cracked heels and toe-nail fungus -ugh. Kerasal Intensive Foot Repair makes my heels (and rough big toe) much more presentable with visible results in just ONE day! It’s an exfoliating moisturizer and callus remover with Salicylic acid that hydrates and moisturizes dry while exfoliating away dead skin. I like to apply it and wear overnight with cotton socks, for best results!

I’ve also been using Kerasal Multi-Purpose Nail Repair to help lessen the “shock and horror” reactions people have when they see my feet and the nail fungus damage. Many of my toenails have been damaged from running, creating a hospitable environment for fungus, which in turn has also made my nails thick and discolored. The patented formula penetrates through the nail’s surface to help restore a healthy appearance – it can also be used on fingernails! It’s the #1 doctor recommended brand, and initial results can start to be seen in a week (although, expect to treat for 3 to 6 months for best results). Try it out and SAVE with this Kerasal coupon.

ll-In-One and Sensitive Skin Liquid Bandage from New Skin®: If you’ve ever run an obstacle course race or are considering it, TRUST ME, you want to have any minor cuts, scrapes, calluses, blisters, and dry cracked skin you have at the start line protected with the liquid bandages from this brand (because SERIOUSLY, who knows WHAT is in that mud)! Unlike traditional bandages that fall off easily when wet, dislodged from vigorous athletic activities, or just won’t work in an awkward and hard-to-cover areas (like between fingers, knees, or long scrapes). These bandages kill 99.9% of germs by providing a flexible seal that keeps out water, dirt, mud, and harmful bacteria. The Sensitive New Skin® Liquid Bandage are hypoallergenic and fragrance-free, plus the application and removal is pain-free. These are available at Amazon and Walmart

Sugar Face Scrubs from Tree Hut make me feel pampered in my skin care routine – especially after a hard, sweaty workout or race through mud, dirt and rough terrain! Tree Hut uses 100% natural exfoliants to help me buff away all the grime, dead cells and impurities from my skin and pores, and brighten my complexion in the process. Plus, the glycerin-based formula also helps my skin rehydrate and feel fabulous. Tree Hut’s Sugar Face Scrub line is paraben and cruelty free, vegan. They do not contain formaldehyde donors and are made in the USA. The line contains four different scents/formulas (being the watermelon-lover I am, I chose the Watermelon & Cactus Water Sugar Face Scrub first)!

o Hydrating Watermelon & Cactus Water Sugar Scrub

o Brightening Pineapple & Papaya Face Scrub

o Purifying Blueberry & Turmeric Face Scrub

o Nourishing Banana & Oat Face Scrub

Chomps is not actually a new meat stick brand to me, but one I have loved in the past and was so happy to have again — I’m all about getting enough protein for workout recovery and their 1.15 oz sugar free meat sticks have 9 to 10g protein each! The products, including Original Beef, Jalapeno Beef, and Original Turkey, are made from the highest-quality, sustainably sourced proteins with no hidden, harmful ingredients. Protein sources are never given hormones or antibiotics and humanely raised. You don’t have to be worried about eating something you don’t want, as Chomps free of added sugar, soy, dairy, and artificial stuff like preservatives, colors, nitrates, binders. Beef is grass-fed and grass-finished and turkey is free-range. If you are Paleo, Keto, have gluten and dairy allergies, or just expect the best – then these meat snacks are for you! I like to keep them stashed in my bag when hitting the gym, a road trip, or just a day of errands so I don’t get hangry and end up eating something lesser to this high-quality brand. Save with code BABBLE20 on chomps.com

thefitfork.com

The Fit Fork

Category Archives: Workouts