Yoga Workout for Active Recovery + Daily Multi-Vitamin for Wellness!

Posted on June 13, 2016 by Jennifer FIsher

Training is hard. Rest days are harder, often they can be a hard pill to swallow! I hear this from dedicated runners, triathletes CrossFitters, obstacle course racers, weight-lifters and other hard-core athletes all the time. In fact, I often fight the urge to workout 365, even when I know rationally that my body needs adequate time to recover from a hard effort on the track or in the gym. In part, it’s this drive to go balls out regardless of pain and suffering that distinguishes winners from losers on game day. However, keeping this mindset every day of the week can wear you down mentally, tear you down physically and get you stuck in a rut where you’ve plateaued and are no longer making gains.

But who among the athletic elite (and even us regular people just striving to be the best we can be) want to sit around on the couch all day, waiting for some sort of generic mandate of “not moving a muscle” to pass?! That’s not really the best option mentally and physically either. Activities on these light load days should take into consideration your current fitness level and fatigue felt from the previous workout – less volume, less intensity (less than 60% effort) and keeping it fun are the key points! My go-to active recovery day includes a short walk followed by a gentle, stretching yoga sequence to help flush out toxins and encourage mobility so I’ll be ready to go harder the next day! Here is one of my favorite active recovery “Rest Day” Yoga Workouts:

Getting enough sleep (7 to 8 hours would be optimal), rehydrating with plenty of water (check out my post on 50 Shades of Pee) and eating well with a focus on fresh vegetables and fruit paired with lean proteins are also important to workout recovery.

Another important part of recovery is eating right, right?! Most of us are aware that carbohydrates metabolize into the quickly-sourced energy that powers performance and that consuming a protein-rich snack post-workout (in a 3:1 to 4:1 carb to protein ratio) helps repair muscle and tissue taxed by exercise. But what you eat every day, day in and day out, has a profound effect on athletic performance too – you can’t outrun a poor diet!

In addition to eating a balanced diet of lean proteins, fresh fruits and veggies and healthy whole grains, I I also take a daily multivitamin to make sure my bases are covered. Every Woman’s One Daily Multivitamin from New Chapter caught my attention from the hundreds (if not 1000s of different brands out there) because of the way that it’s made. These vitamins are fermented with probiotics and whole foods and gentle enough to take any time – even first thing in the morning on an empty stomach! I’ve never feel woozy or nauseous after taking any of their products.

Every Woman’s One Daily Multivitamin from New Chapter is ideal for active women because it contains extra nutrients for energy support, stress support†, immune support and bone support.* And, this award-winning vitamin (BEST Multivitamin Award. Delicious Living 2016 Supplement Awards) is Non-GMO Project Verified, made with certified organic vegetables & herbs, vegetarian, kosher, gluten free and has no synthetic fillers. I love how they are equally helpful to the planet as they are to us – all ingredients are mindfully and sustainably sourced!

You can purchase Every Woman’s One Daily Multivitamin at a number of online retailers including Amazon.com– love how I can usually get free shipping and also save by setting up a subscription (because, it really sucks to run out of vitamins)!

Yoga for Active Recovery + #NewChapterVitamins for Everyday Wellness #Ad

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What are your tips for recovery and general wellness for an active lifestyle? Are you racing competing, training or taking it easy this weekend — please share in the comments, I’d love to chat! XOXO — Jennifer

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, care, or prevent any disease.

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

5 Ways Balance Fitness and Life + #prAnaSpringStyle

Posted on March 2, 2016 by Jennifer FIsher

It’s now unofficially spring, how are those New Year’s goals progressing? Whether it’s general health and wellness, getting in bikini shape, or nailing a specific fitness goal on your list, I bet there has been hurdle or two in the road. Or, at least there has been for me! Work obligations, family duties, a defeatist attitude and even the weather are obstacles that can get in the way of accomplishing your daily workout. Thankfully with the temperatures warming up, we can all get outside and move when and where we like and enjoy the feel-good mojo some good old-fashioned, natural vitamin D sunshine! So, if your fitness good intentions have been waning loately (or weren’t even there at all), get back on track with these

5 Ways to Balance Fitness & Life.

1) Be Efficient: Have a game plan, don’t just show up at the gym and wander around aimlessly trying to decide what to do. I’ve seen focused people get a more solid and productive workout in 20 minutes than lollygaggers do in 2 hours. High intensity activities like running, CrossFit, interval training, and rowing can all get you big gains with low time commitment.

2) Be Sneaky: Use little bits of down time to fit in fitness. For example, do a few isometric exercises in the car while you wait for the light to turn green or close the office door and bust out some burpees. Even if you pass up your after work run for a marathon of the latest television show, don’t fast-forward through the commercials – get up and move for the duration. Everything adds up and something is better than nothing!

3) Be on a Schedule – Don’t just “pencil” your workouts in, use permanent ink! While that may not be completely realistic in light of the constantly changing demands of life, it is good to have a general idea of when and where you are going to accomplish a sweat session. When an activity is “on the books,” there is accountability and it becomes much easier to arrange other obligations around the workout or say “no” to things you deem less important.

4) But, Be Flexible – I’m not talking flexible as in bendy (although that’s good too, so try some yoga!), but as in adaptable when fate doesn’t seem to want to allow for a run or workout. Sometimes “the schedule” gets put in total override; so view your workout as not “lost forever” but temporarily postponed and/or altered. Instead of running 5 miles in the morning, climb the stairs for 5 minutes every hour at work or knock out high-intensity intervals (like burpees, jumping jacks and air squats) while your kiddos are finishing up piano lessons.

5) Be Ready: Because squeezing in workouts can sometimes be unpredictable, I always wear clothing that allows for a wide range of movement and is moisture-wicking. If your lifestyle doesn’t allow for wearing yoga pants or running shorts all day (haha), then keep a fully-stocked gym bag in the car at all times. Don’t forget your athletic shoes, swimsuit, sunglasses and yoga mat – you never know what opportunity will arise!

I also wanted to share about prAna, one of my all-time favorite brands that fits with my healthy, active, fun-loving lifestyle (and what you’ll find on my bod or in my bag to meet Tip No. 5). I feel so lucky that my “job” doesn’t require me to wear stuffy suits and high heels, another benefit of being your own boss! I’m on-the-go all day, from fitness class to famer’s market to coffee-shop client meeting and need clothes that are functional, but also fabulous and free-spirited. PrAna meets all my look-good-play-hard needs, plus all the pieces I own can be tossed right into the washer and dryer.

For example, these Kara Jeans may just be the best pair of jeans I’ve ever owned – they fit true to size, are flattering, have a bit of stretch to accommodate the daily leaping, lounging, lifting and impromptu yoga poses in my life. Plus, they come in 11 different colors and patterns!

Another reason to love prAna is their mindfulness to where and how their beautiful clothes are made. Their creations are made with organic cotton, wools and hemp – and even recycled polyester and repurposed down feathers. They are stalwarts of sustainability, traceability, and fair trade practices and, since 2012, have partnered with bluesign® to ensure that the materials in the clothes I’m putting on my body meet the highest human safety and environmental standards.

I also added another prAna sundress to my spring wardrobe, I already have four or five of their dresses, they are just so very cute and versatile. This one is the Cali Dress and it’s available in a variety of solid colors and prints (mine is Safari Guava) – I can’t wait to wear it and feel warm rays on my shoulders!

Whether you are a yogi, climber, runner, traveler, suburban mom or urban warrior, you’ll discover must-have clothing that helps turns any day, every day into the BEST DAY and gears you up to fit fitness in wherever you may be! Check out the new #prAnaSpringStyle for yourself! You can use my Discount Code PSSS16TFF to save 15% at prAna.com plus Free Shipping on orders $99 or more .

So, how are you balancing fitness and life? What is your biggest obstacle? Have you ever found a skinny jean that is perfect? What is your favorite yoga pose? Share any or all in the comments below – XOXO, Jennifer

This post was sponsored by Fit Approach on behalf of prAna. All opinions and enthusiasm are my own.

Better-For-You Chocolate Mint Syrup and Greek Yogurt Parfaits

Posted on February 3, 2016 by Jennifer FIsher

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

I have a serious sweet tooth. It’s not a secret that I like to start (and end) my day with a little bit of chocolate goodness. Studies have shown that certain flavonoids in chocolate may decrease recovery time and improve endurance in athletes and, goodness, how I hope that is true! However, munching down on chocolate candy or ice cream isn’t really going to help me achieve my 2016 health and fitness goals – there’s a lot of extra sugar and fat I don’t need in those treats. When I eat less processed sugar, I have more room in my diet for protein, vegetables and healthy whole grains and that’s what keeps me fueled up to kick butt on a daily basis.

Eating for optimal performance and well-being is all about BALANCE!

However, I’ve still been enjoying my daily chocolate but living life with less sugar thanks to Truvia® Natural Sweetener Spoonable. This zero-calorie, stevia-based sweetener is ideal for my healthy lifestyle and keeps me training smart for all my fitness goals – to get on the Spartan Race podium, to nail that next yoga pose, to bring my 5k road race time back down to freaking fast.

Aside from the great taste of Truvia® Natural Sweetener Spoonable and help it gives me to reduce the unnecessary sugar in my life, I also appreciate the product’s versatility. From a spoonful in my coffee or sprinkled on grapefruit, there are so many uses. Two favorite other uses revolve around my chocolate obsessions – the first is to stir right from the jar into unflavored, plain Greek yogurt (to avoid the added sugar that many brands have) and the second is to make a “better-for-you” chocolate syrup that can be poured on / into everything from hot almond milk, protein pancakes, fruit slices, and yogurt. When I stir this chocolate syrup into my Greek yogurt, it’s like eating ice cream – but with lots of protein and very few carbohydrates.

Today, I’m sharing the recipe for “Better-for-You” Chocolate Mint Syrup (which can easily be tweaked without the mint) and my favorite ideas for Greek Yogurt Parfaits. I could eat a chocolate Greet yogurt parfait at breakfast, post-lunch and as a bedtime snack . . . and sometimes have!

“Better For You” Mint Chocolate Syrup (Stevia)

2 tablespoons chopped fresh mint, or freeze-dried mint
1 cup water
6 tablespoons Truvia® Natural Sweetener Spoonable
1 cup unsweetened dark cocoa powder
1 teaspoon vanilla extract

Add mint to teaball / tea infuser and drop in small saucepan with water. Bring water to a rolling boil over medium high heat for 1 minute; turn off heat and let steep for 5 minutes. Remove and discard mint.
Mix in Truvia Spoonable into hot water, stir until dissolved. Turn burner back on to medium low, whisk in cocoa powder until incorporated and smooth, cooking for about 1 to 2 minutes.
Remove from heat, stir in vanilla. If needed whisk in a tiny bit more water to achieve desired consistency if too thick.
To make “regular” non-mint chocolate stevia syrup, simply bring water to boil in first step – but omit mint.
May store in refrigerator for up to a month. Makes about 12 ounces.

As I mentioned, “Better For You” Mint Chocolate Syrup is the bomb drizzled over Greek yogurt, but even better STIRRED in! Check out these yummy ways, I used the chocolate syrup made with Truvia Spoonable Natural Sweetener:

As a Chocolate Greek Yogurt Parfait layered with syrup, granola, nuts and fruit – I used pomegranate and cocoa granola, but you can substitute your favorite ingredients!

As Chocolate Ombre Greek Yogurt Shooters — they are so tastefully trendy and good for you. Start with a big dollop of syrup in the bottom of glass and then spoon in yogurt that has been mixed with varying amounts of chocolate syrup to achieve gradient shades of chocolate brown.

It’s easy to find Truvia® Natural Sweetener Spoonable on the baking aisle at Walmart – it comes in a 9.8 ounce container, so there are plenty of scoops for your beverages, snacks and recipe ideas. Save SAVE $1.50 on any ONE (1) package of Truvía Natural Sweetener (excluding 7 ct.), Truvía Baking Blend or Truvía Brown Sugar blend – get the coupon HERE.

Check out other delicious recipes using Truvia Spoonable HERE and request your free sample!

Do you have a health or fitness goal to share? OR, what would you drizzle chocolate syrup on? Please share in the comments below — XOXO, Jennifer

Your Body on Stress and How 5-HTP Helps Calm + $25 #Giveaway

Posted on January 12, 2016 by Jennifer FIsher

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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-HTP dissolves 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 .

Engage and get in on the social action by following Natrol on Twitter, Facebook and Pinterest.

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.

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Run – Workout – Roll – Recover – Repeat – ACUMOBILITY #Giveaway

Posted on January 11, 2016 by Jennifer FIsher

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.

Enter Run, Workout, Roll and Rebuild #Giveway @ACUMOBILITY #spon

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I am an ambassador for ACUMOBILITY, the sponsor of this giveaway. However, all opinions and enthusiasm are my own.

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Category Archives: Yoga

Yoga Workout for Active Recovery + Daily Multi-Vitamin for Wellness!

5 Ways Balance Fitness and Life + #prAnaSpringStyle

Better-For-You Chocolate Mint Syrup and Greek Yogurt Parfaits

Your Body on Stress and How 5-HTP Helps Calm + $25 #Giveaway

Run – Workout – Roll – Recover – Repeat – ACUMOBILITY #Giveaway