Watermelon Facts & Snacks for Your Active Lifestyle

Posted on October 1, 2021 by Jennifer FIsher

This post is sponsored by Watermelon.org. However, all content, opinions, and enthusiasm for watermelon remain my own!

Runners, triathletes, hybrid athletes, gym rats, fitness enthusiasts, parents with kids in sports, and everyday active folks who are always on the go – I’m talking to YOU!

Watermelon is more than just the quintessential fruit of summer – it’s a highly functional food that can (and should) be enjoyed all year ‘round in an athletes training diet including those who are striving to optimize their health and wellness though consistent physical activity.

So, why watermelon? What are watermelon health benefits and why is watermelon for runners, athletes and everyone on a fitness journey such a good thing?

different ways to cut watermelon thefitfork.com

Fresh and Economical: Watermelon is a fresh, whole food that doesn’t come processed and wrapped up in consumer packaging. Ounce for ounce, watermelon is also the most economical fruit purchase in the produce department. You can even eat the entire watermelon – flesh, seeds, juice, AND rind! All of these perks a win for your body, budget, and the environment.

Full of Fluid: Watermelon has a water content of 92 percent! This means watermelon is a fast way to hydrate before a run or workout or top off your tank afterward. Compared to some of my other favorite snacks (which all have their own inherent benefits, BTW), watermelon is the winner of nearly holding its own weight in water. For example, a banana is 75 percent water, raisins are just 20 percent water, and most nuts only have a water content of 5 percent water.

Watermelon Facts & Snacks for Your Active Lifestyle - Watermelon is Refreshing Fuel

Functional Fuel: Watermelon is extremely functional when it comes to providing nutrients to support a balanced and active lifestyle. For example, two cups of watermelon (80 calories) offer 21 grams of carbohydrates to help you power through any day, whether running a marathon or just running errands around town. In some circles, carbs get a bad rap, and while I’m not a fan of most highly-processed and refined-sugar carbs, I do rely carbohydrates sourced primarily from fruits, vegetables and whole grains. Endurance athletes need properly-timed carbs to provide sustained energy for the long haul.

However, if you are not logging massive miles and need less carb energy (or perhaps are on a lower-carb diet for your lifestyle), watermelon REMAINS a fruit that can be enjoyed. Because it’s a big volume fruit (big serving size versus a denser fruit like, say, dates), the carbohydrates are “spread out.” So, many consider watermelon a low-carb fruit, especially when enjoyed mindfully. A small portion of watermelon can even be eaten and still kept compliant with a keto diet! For me, the little bit of natural sugars from watermelon help soothe my sweet tooth and curb cravings.

Watermelon Facts & Snacks for Your Active Lifestyle

Watermelon Electrolytes: Endurance athletes (and everyone, in fact), need electrolytes in their diet to help balance water in the body. Electrolytes are found in body fluids like blood, urine, and tissues and also keep pH level in check, move nutrients into cells, move waste out of cells, keep you from muscle cramping, help your nerves and brain, and ultimately ensure that all bodily systems are operating optimally.

Watermelon Facts & Snacks for Your Active Lifestyle - watermelon has protein in both the seeds AND flesh!

Watermelon Protein: Believe it or not, watermelon is a source of plant protein. YES! There is protein in watermelon, whoohoo! Protein supports an active lifestyle by promoting tissue repair, exercise recovery, injury prevention, immune function and the production of oxygen-carrying red blood cells.

One ounce of sprouted, shelled and dried watermelon seeds contains 10 grams of protein – that’s a nice amount for a post-workout snack! The flesh of watermelon also has a more modest amount, but still more that you’d guess! Two cups of watermelon provide 2 grams of protein and, for a boost, can be paired with other protein-choices like yogurt, cottage cheese, chia seeds, quinoa, seafood, and more.

Better Workout Recovery with Watermelon: Two cups of watermelon also provide between 286mg to 1266mg of L-citrulline, an amino that boosts nitric oxide production in the body. Nitric oxide helps arteries relax and work better, which improves blood flow throughout your body. For athletes, research is suggesting that the juice from watermelon can help to reduce recovery heart rate and muscle soreness in the 24-hour window after exercise.

Watermelon is Simple: Some of my favorite ways to enjoy watermelon in a manner that supports my nutrition goals as a runner and athlete are SO SIMPLE. Eat it plain with salt and lime juice, freeze chunks to use in smoothies, make watermelon seed trail mix, and drink the juice!

I’ve also created and used other watermelon race fuel and watermelon recovery recipes for runners:

Concentrated Electrolyte Ice Cubes for Runners

Warm spiced Watermelon Lemonade for Winter Workout Recovery

Watermelon, Beet and Chia Shot Blocks for Endurance Fuel

And, finally, you can actually WORKOUT WITH WATERMELON – did you see my recent Fit & Fresh Freestyle Watermelon Workout?

For EVERYTHING you ever needed to know about watermelon and MORE, visit Watermelon.org and @watermelonboard on Instagram!

3 Ways to Make Exercise a Habit in Middle-Age and Beyond

Posted on May 18, 2021 by Jennifer FIsher

This post is sponsored by Celltrient™, however all opinions, anecdotes, and enthusiasm are my own.

Even though I’m a kid at heart, my body sometimes still reminds me I’m in my 50s . . . maybe a little less resilient, not quite as strong/fast, and sometimes just plain low-energy and tired. Not really things I want to hear and feel when I’m still working my rear off to remain a competitive athlete through each passing decade of my life.

Learn these three ways to make exercise and healthy living a lifelong habit, even if you are already in your 40s, 50s or beyond. Consistency, keeping things fun and taking proper care of your body with the right foods and supplements are important strategies to aging well. Supplements like Celltrient that support the cell’s mitochondria may help. Use discount code JENNIFER at celltrient.com to save.

Many of these differences I’m noticing can be blamed on “Age Associated Cellular Decline.” That’s scientist-speak for “the body’s cells just don’t replicate as efficiently from age 40 and beyond.” But thankfully there are ways to optimize the health of aging cells and redefine “getting old.” Eating nutrient-dense food and taking a supplement (like Celltrient™) that can offer additional cellular health support and are two daily strategies I employ. And, so is regularly getting enough exercise. Ensuring your fitness journey is consistent can be a challenge for some, so today I want to share my top three ways to make exercise a habit, especially as you move into and on through mid-life.

Exercise in mid-life can be hard for so many reasons. You may still have kids at home, senior parents who need assistance, and the daily stress of career and/or running a household – time seems so limited! Of course, there are other reasons people in middle-age and beyond don’t exercise either – it’s never become a routine, they are intimidated, it seems hard or boring. And, so on. Everyone can come up with an excuse, even I do sometimes!

But, for the most part (except for some travel, post-partum, injuries, and well-deserved recovery days, etc.) I have exercised consistently for my whole adult life. When people ask me how I’ve managed to be so steadfast in my sweat sessions, I culled it down to these three things: 1) I show up, 2) I find a way to make it fun, and 3) I fuel my body with the proper care to make it function at its best.

#1 Show Up:

Perhaps the most important way to create a lifelong fitness habit is to just SHOW UP. For example, I really can’t say I initially liked waking up at 4:45 to go to a boot camp, but I was ALWAYS glad that I got up and did it. You’ll better afterward too, no matter what time of day it is. Try it, and at some point . . . “showing up” becomes what your body is conditioned to do. It’s a habit, it’s part of raison d’etre! If you are having trouble showing up, then ask yourself what the obstacle is – and remove it. Can’t get to a group fitness class due the extra time rush hour adds to the commute? Well, then run the stairs in your office building and skirt traffic. Sleeping through your alarm clock? Consider going to bed an hour earlier so you can wake up and show up on time! Motivation waning? Then find an accountability partner to join the journey with you!

*Mowing the lawn is considered exercise – and I think it’s fun!*

#2 Keep Fitness Fun:

Don’t look at exercise as a chore to dread, instead make it fun! Maybe the gym or running isn’t for you, but there are so many creative things you can do to stay fit! If you are a people person, group classes, boot camps and fitness meet-ups with friends in recreational sports leagues like tennis, golf, and bowling are FUN! Or, even adventous outings like rock climbing, ninja park visits, skiing, learning how to trapeze and more! If you are more of a one-wolf-pack sort of person, any type of solo endurance sport will probably seem fun – cycling, swimming, running, or a solitary paddleboard ride are some ideas. Even gardening and mowing the lawn!

As the years started piling on my body, I inevitably became slower and saw VO2 Max declines – even with more work, more muscle and more training. Honestly, this was really hard for me and the fun factor– from going from “could win the race outright” elite runner to “just being an age-group winner.” I would fake smile at those well-meaning but depressing compliments people gave – “you are really good for your age.” It started making running seem like a burden and something I was failing at. When I stopped looking at my watch so much and comparing present self to old self, the joy came back and I remembered why I loved to run in the first place. However, a person can get burned out on simply running for decade after decade, so I started adding new challenges I thought were exciting – obstacle course racing, adventure racing, hybrid fitness competitions (running + strength). And also was always ready to try out any fun class, or fitness challenge, or crazy exercise equipment that crossed my path. Moon bounce shoes, hula-hooping challenges, drum stick workouts, yoga, zoom workout classes, hip-hop lessons and more. Even putting on a colorful outfit or socks sometimes makes my workouts seem more fun! Find YOUR fun, be willing to switch it up as needed for motivation, and a lifelong fitness habit will be much easier to create!

#3 Proper Care of Your Body:

Eat right the significant majority of the time. I’m not going to tell you what, when or how much you should eat – it’s really a personal thing. If weight is an issue for you or eating to fuel performance isn’t in your knowledge bank, then work with a medical professional or nutritionist to find the dietary eating pattern that works best for you. Eat to fuel your goals. Elite endurance athletes eat a lot different than healthy mid-lifers who walk a few miles a day and practice yoga when they can. Of course, sleep is important too – we all know that by now, but it can unfortunately elude many of us in middle age and beyond. So put a priority on getting rest – it’s much more important than staying up late to scroll on your tablet or watch TV. Finally, take supplements target to address your specific concerns. As a 50+ competitive/elite athlete, I take several supplements that are invaluable to my workout performance, recovery and well-being. One that I’ve come to rely on is Celltrient Cellular Nutrition, specifically the Strength formula (but they also make and Energy formula and Protect formula ).

For more information on cellular health and why and how we age at the cellular level, check out these informative, research-based articles HERE and HERE.

If you have any questions about Celltrient™ and cellular nutrition or just creating a lifelong fitness habit, drop a comment here or find me on Instagram @thefitfork Also, check out my past articles that focus on Age-related Cellular Decline, Three Ways to Age Less and Do More and How Cellular Nutrition Helps Redefine Aging for Aging Athletes.

If interested, save with my Celltrient Discount Code JENNIFER on product purchases (excluding bundles and subscriptions) at Celltrient.com. Find the Celltrient product best suited for you with the Product Recommender

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

In the Pink: How Color Pink Impacts Fitness & Workout Mood

Posted on April 13, 2021 by Jennifer FIsher

Color psychology researches and helps to explain the influence of various colors over our moods, feelings, and even behaviors – including exercise and fitness! Even the idiom, “in the pink,” means “looking healthy”! So, what do you THINK, how do you FEEL, and how do you PERFORM wearing or being surrounded by the color pink?

How Pink Affects Your Fitness and Workout Mood - Jennifer of The Fit Fork

Most likely wearing pink fitness gear or being in a pink workout will make you feel peaceful, calm and that you are sending out (and attracting) a jovial, gentle positive energy. These pink vibes make total sense considering the color’s more saturated sibling (Red) is often interpreted as aggressive, excitable and even sexually forward. It’s pretty common knowledge (although I personally would not know!) that the holding cells at city jails are painted pink to keep the vibe subliminally laidback and peaceful. Literally and figuratively, pink is red toned down and on a chill pill!

Pink is also considered “playful” and a color that elicits joy, happiness and even euphoria. I think we can agree that joy, happiness and euphoria are all moods that make exercising a much better experience – who doesn’t love the endorphin-rush high after a great run or productive workout? The playfulness of pink (probably conjured up from childhood days) is also ideal for setting the tone for a fun sweat session. I personally consider my workouts “play time “ and live by the hashtag #KeepingFitFun – that’s my not-so-secret tip for a successful and long-lasting fitness journey. A pink workout definitely has place in my rainbow week!

*A calming trail run in nature would make an ideal pink workout.*

Great workouts for pink would include gentle yoga flows, peaceful trail runs in nature, and even upbeat (but not over-the-top) group fitness classes. Before you start just slip into a pink top, pink shorts or pink sneakers – and don’t forget about pink yoga mats, pink hats, and a pink hoodie. As an ambassador for adidas.com, I’ve discovered so much functional, fun pink fitness wear to outfit daily workouts and casual living.

*A stretch sesh or yoga flow makes another feel-good pink workout!*

Pro-pink feelings can vary in degree from person to person, based in great deal on past experiences, personal taste, and even cultural norms. For example, pink is symbolic to trust in Korea and architecture in Latin America. In Western culture, pink is often labeled a feminine or “girly” color for clothing, toys, and textiles. However, it’s interesting to note, that up until the 1940s, pink was a color marketed to and worn equally by male and female youngsters in the United States. In recent years, pink has been trending as a unisex color – I love this pink energy vibe for the guys!

So, can you wear too much pink. I say, there is no such thing as an overly pink mood. But, some say it’s overkill and may bring on “too much” calm and relaxation– and, as a consequence, be demotivating! But I believe you should exercise wearing what makes YOU feel good – because feeling good is the ultimate reward of exercise! GO PINK!

How Cellular Nutrition Helps Redefine Aging for Older Athletes

Posted on April 8, 2021 by Jennifer FIsher

This post is sponsored by Celltrient™, however all opinions, anecdotes, and enthusiasm are my own.

Running and fitness events are more than a “hobby” to me. Competing now for almost 35 years, my competition days are like “pay days” to reward me for all my training, focus and hard work. Obviously, I am hoping to do my very best and I’m definitely not ready to stop at almost 54 years young.

After age 40, your cells stop working and replicating as efficiently -- making you less resilient, have less energy and weakened immunity. However, cellular nutrition that targets the mitochondria, like Celltrient Strength formula, can help provides cellular nutrition to help you redefine aging- -helps to optimize resiliency, immunity and energy. Use code JENNIFER for savings at celltrient.com #ad

But over the last 10 years or so, I’ve noticed it’s become increasingly difficult to keep up the literal and figurative pace of my younger self. For example, even with similar training, I can only run a single mile at the same pace I could run 26.2 miles years ago. And, after workouts, my soreness is typically more noticeable and the recovery time longer. That can put a damper on my plans. Many times, I feel just plain tired. I’ve accepted and adapted to some of the slowing down, and stopped competing with my past accomplishments. I think you must to some degree to stay mentally healthy as an aging athlete.

However, accepting some of the changes doesn’t mean NOT trying to preserve and improve what I have left! When researching how to optimize my performance as an older athlete, I learned that much of my body’s increasing inefficiencies can be linked to Age-Associated Cellular Decline. Beginning around age 40, and increasing through the remainder of life, all of our cells start slacking off in their respective jobs. The cells just don’t renew and replicate themselves well and this time-related deterioration can start to have a noticeable effect on strength, energy and resilience beginning in middle age and beyond.

Slacking off (intentionally or unintentionally) is something I’m not ready to do. And, I’m also not ready to take up knitting, scrapbooking, rocking on the front porch or some other inactive pastime anytime soon. I knew I had to find some way to be more proactive about my cellular health and that’s how I found, Celltrient™, a cellular health supplement that targets the power plants of our cells (the mitochondria) to transform how cells perform with age. As time passes, mitochondria start to fizzle out and this negatively impacts cell energy production and can contribute to a build-up of free radicals and oxidative stress within cells. None of this is desirable to me as a competitive master athlete! Check out these informative articles HERE and HERE that explain more comprehensively why and how we age at the cellular level.

Use code SAP-718613Z to save 20% on deka.fit race

Based on my lifestyle as an older athlete, I began using Celltrient’ s Strength formula* in November 2020, and am thrilled with how the cellular nutrition supplement is making me feel overall, and specifically in keeping up with my intense training routine. I feel like I have more stamina to get through my workouts and competitions at the top of my ability and also am recovering well afterward.

One of the important active ingredients in the Strength formula is Urolithin A. Urolithin A (UA) is a cellular nutrient that can help to address a decline in your cells’ ability to renew their pool of mitochondria (remember, these microscopic guys are the like the batteries that fire up cells). Since I follow a clean and nutrient-dense diet, I figured I was getting everything I needed to take care of my cell heath from food. But, I learned that UA is not commonly or easily sourced from food. While it is a metabolite formed by gut bacteria after eating foods that contain a compound called ellagitannins (found in things like pomegranates, berries, nuts), only about 33-percent of people have the proper gut bacteria needed to efficiently transform these compounds into UA. Those aren’t the best odds and that’s why I am using a cellular nutrition supplement like Celltrient to help me redefine the way I age!

If you have any questions about Celltrient and cellular nutrition (or just being a 50+ year old elite athlete), drop a comment here or find me on Instagram @thefitfork Also, if interested, my Celltrient Discount Code JENNIFER overs a savings on product purchases (excluding bundles and subscriptions) at Celltrient.com

*Celltrient also offers other targeted cellular health products including Protect formula and Energy formula. Products available in capsule or drink mix format for convenience! To learn more about Age-related Cellular Decline you can read my past post Three Ways to Age Less and Do More and also visit Celltrient to find the cellular nutrition product best suited for you: Product Recommender