Sweat Drenching Days & #SummerHydration Drinks

This shop has been compensated by Collective Bias, Inc. and The Coca-Cola Company. All opinions are mine alone. #SummerHydration #CollectiveBias

thefitfork.com trail runCentral Texas summers are brutal and I know it’s just as hot (if not more so) in other parts of the country —  so I’m not complaining. But, keeping me and my family hydrated sometimes seems like a full-time job, given the active, on-the-go lifestyle we lead.  From traipsing off to an all-day lacrosse tournament then logging a long run on the trails to killing a CrossFit workout in a gym without air-conditioning followed by “playtime” at the pool, it’s easy to see why I’m constantly running the risk for dehydration.

cvs hydraton drinks on grillHeck, it’s easy to go into sweat overload just running errands to get ready for our annual backyard BBQ this weekend. I am so thankful for all the CVS stores on my route that are open and ready to top off my tank with a cool, refreshing drink – and with so many hydration options, it’s easy to find something that suits my lifestyle (and I always bring home something for the kids)! Discover the hydration option you might like best by answering a few questions in my 20-second #SummerHydration Helper.

[decisiontree id=”7841″]

In a normal 24-hour period (not even hot, sweaty, fitness-filled days), the average person loses 8 cups of water – and, again, this doesn’t even include exercise or sitting out in the sun.  If this water isn’t replaced, the heart has to work harder and other organ functions begin to deteriorate as well. Symptoms of being dehydrated include headaches, dizziness, drowsiness, muscle cramping, nausea and vomiting.  Dry mouth, chills and flushed skin are other clues.  I also tend to get quite cranky leading up to dehydration and, oddly enough, the skin on my inner forearm gets wrinkly.

I have two quick little self-checks for dehydration. First, I check the color of my tinkle – if it’s dark or even moderately yellow, I know I need to drink more fluid – if it’s pale or clear, I’m good! Also, I pinch the skin on the back of my hand and pull it upwards. Once released, the skin should snap back rapidly – if not, I know I may be dehydrated. Quick — I pull off the road and run into CVS to cool off and top off my “tank” with a hydration beverage!

I like ALL THE BEVERAGES for #SummerHydration

I like ALL THE BEVERAGES for #SummerHydration

Some experts say drink 8 to 10 8-ounce glasses of water per day, others say drink an ounce per pound of body weight – that’s probably a good goal in the summer months.

These are just benchmarks, you may need more or less liquid – however, the main point is to listen to your body and look for any clue that you may be dehydrating.  Better yet, be proactive and stay hydrated in the first place.

cvs hydration bucket of drinksCVS Health and The Coca-Cola Company have teamed to help us all attain our quest for wellness with an important campaign called “Life Quenching.”  Check out “Life Quenching” to learn more about the dangers of dehydration and the benefits of hydration.

Lots of hydration options at CVS from The Coca Cola Company.

Lots of hydration options at CVS from The Coca Cola Company.

And remember, with a CVS on nearly every city street corner (it seems!), it’s easy to make a quick stop to grab the hydration option that best fits your needs and personality.Just head in the front door and make a beeline past the cash registers to the big refrigerated section along the wall bearing a huge sign “BEVERAGES” overhead — you can’t miss it!

Find your hydration option at CVS in the refrigerated beverage section!

Find your hydration option at CVS in the refrigerated beverage section!

Remember, sometimes waiting until you get home to rehydrate is too long! Be proactive, beat the heat, stay hydrated! Also, don’t miss the great deal right now going on at CVS – Spend $5 on these products, get $2 in ExtraBucks rewards in-store with your CVS ExtraCare Rewards Card.  It’s a fantastic hydration deal, I totally loaded up at my last stop!

So, what do you do to stay hydrated? What is your #SummerHydration beverage of choice? Please share in the comments below – XOXO, Jennifer

 

 

Day in the Life of a Watermelon Addict #LivingOnTheWedge

I could have named this post “Watermelon Wednesday,” but the current title seems so much better because variations of the events that unfold below could happen any day of the year. For reals, I’m always #LivingOnTheWedge , y’all!

5:15 am: Wake up, drink coffee, check my Instagram feed and remember that my friends @WatermelonBoard are hosting a fun photo contest on Instagram. Tag your pics of watermelon #100DaysofWatermelon for chances at prizes all summer long.

100DaysSummerWatermelonBanner

 6:00 am: Trying to get out the door fast, so I eat a protein bar and chug some watermelon juice – it’s just the hydration I need to tackle my 8 mile run on this hot and muggy morning.  Also, research suggests that drinking watermelon juice before an intense exercise session can help reduce heart rate and next-day muscle soreness (thank you L-citrulline)!

Tsamma Juice TheFitFork.com

6:48 am: Mid run full-bottle chug of Nuun Active (watermelon flavor, natch) – packed optimal electrolytes, made with clean ingredients, low in calories and sugar – plus vegan and gluten-free. Save yourself 20% with discount code NUUNAMBASSADORFRIEND

nuun ambassador jennifer fisher watermelon

8:41 am:  Snack on Organic Raw Sprouted Watermelon Seeds – why our mom’s told us not to swallow them is beyond me, they are packed with amazing nutrients.

You can eat watermelon seeds!

9:29 am: Brush teeth with some Watermelon Toothpaste – yeah, it’s for kids, but it’s totally free of yucky stuff . . . . and it tastes like my favorite fruit, so don’t judge.


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10:43 am:  Purchase two of the cutest watermelon tank tops evvvvvahhhh for my trip to Los Angeles in July to share my love for watermelon (and demonstrate watermelon workouts) on behalf of Watermelon.org at IdeaWORLD Fitness Convention & Expo (yes, my job is awesome).

watermelon tank 2 watermelon tank 1

12:32 pm:   Lunchtime, how ‘bout a breadless with chicken, bacon, basil and provolone – and watermelon for the bun! I’ll have the recipe on this one posted tomorrow!

watermelon bacon  chicken sandwich

2:01 pm: Practice a little #WatermelonYoga ‘cause I’m crazy like that.

watermelon headstand jennifer fisher thefitfork.com

4:08  pm:  Take an afternoon work break and search watermelon-related hashtags on Instagram — #watermeloncake has  21,838 photos (yet my Chocolate Cherry Watermelon Cake is still the best) and #WatermelonYoga isn’t exactly trending with 12 posts – 11 are me (!!) and 1 is some pregnant lady – hahah!

Celebrate special summer days with a healthy "cake" made from watermelon!

6:00 pm: Make a batch of my Super Red Watermelon Quinoa Salad that almost got me on a season of Master Chef, but got thumped in the end. My delicious jumble of healthy foods and warrior spirit couldn’t quite compete with the OCD craziness of a lady who cried when her raspberry rolled 1 millimeter out of place.

“Super Red” Watermelon Quinoa Salad with Sprouted Watermelon Seeds is perfect for outdoor summer entertaining and packs well in lunch boxes

 8:09 pm:  Peruse through some past pins on my Living on the Wedge board and wonder if this “skinning a watermelon” really works. Must try tomorrow.

How to Skin a WAtermelon

9:17 pm:  Make my “to-do” list for tomorrow the old-fashioned way, with paper and pen (hello awesome watermelon pens)  — at the top of the list “Buy More Watermelon” !!!

watermelon scented pens

10:27 pm: Drift off to sleep and dream of watermelons growing in a field . . . . that means good fortune is on the way (and no, not a baby!)

Love WATERMELON as much as me?! Check out a bumper crop of my watermelon posts compiled in one place for more recipe ideas, watermelon workouts and helpful watermelon tips.

Tell me something, anything watermelon! Please share in the comments below – XOXO, Jennifer 

Eating, Exercising, Enjoying #RewardingLife – Fit Foodie Race

This is a sponsored post that contains affiliate links.

The Fit Foodie 5k Austin Tx

It was so fun to spend Saturday at my favorite 5k – the Fit Foodie Race Weekend. This amazing event is where food meets fitness meets reconnecting with old friends (and making new friends) interested in living a healthy lifestyle. I haven’t missed a single race day since this event debuted in Austin, Texas a few years back and this year’s John Hancock Hosts the Cooking Light & Health Fit Foodie Race Weekend was definitely the best yet – thank you John Hancock! Someday I hope to get to one of the other venues in Fairfax, San Diego and Tampa.

John Hancock Hosts the Cooking Light & Health Fit Foodie Race Weekend

Of course the race was so much fun before, during and after the running. I was goofing off too much with Ryan Hall and Bill Rodgers (John Hancock elite athletes and marathon legends) at the start and didn’t hear the air horn blast! When I finally had my feet moving in the right direction,

John Hancock Hosts the Cooking Light & Health Fit Foodie Race Weekend

I blazed (in my mind at least!) through the brutal humidity straight to the finish line – oh except that part where I ran off the well-marked course about 200 yards (seriously, I can’t tell you how many times I’ve done this in races)! In the end, I found the finish line (it was obvious) and was able to defend my Master’s title for another year! Pretty sure I was running so fast to get to the food quicker, haha!

John Hancock Hosts the Cooking Light & Health Fit Foodie Race Weekend - thefitfork.com jennifer fisher handstand

There were so many informative culinary demonstrations and delicious food and beverage samples in the John Hancock Vitality Village – the Strawberry Watermelon Punch was probably my favorite (it’s currently in the July 2016 issue of Cooking Light magazine). That’s because (and y’all know it) I’m a huge watermelon fan and love to get on my soapbox (preferably in a handstand) about how watermelon is a great way to hydrate, fuel up with healthy carbs and possibly gain more endurance and recover more quickly thanks to specific nutrients (like l-citrulline).

Strawberry Watermelon Punch from Cooking Light

I really appreciate how John Hancock Hosts the Cooking Light & Health Fit Foodie Race Weekend shows that healthy eating and staying active not only helps with maintaining steady progress toward a healthier lifestyle – but can also be fun, flavorful and a reason for celebration! My mom just walk-ran her first 5k and started making green protein smoothies for breakfast recently. I think she’s hooked on her new health and fitness journey and knows that small steps can turn into big changes! That’s worth celebrating!

John Hancock Hosts the Cooking Light & Health Fit Foodie Race Weekend

You Can't Out Run a Bad Diet

Some people seem to focus on diet and forget about fitness or vice-versa. I’m more the “vice-versa” type and often have to remind myself that “You can’t out run a bad diet.”

Both daily activity combined with mindful, whole-food nutrition is the key to optimizing your health for life. That’s why John Hancock has introduced Vitality, a life insurance program that rewards people for the healthy choice they make – such as exercising, visiting the doctor and now even purchasing healthy foods at the grocery store! Participants in the HealthyFood program earn points that lead to significant savings on their life insurance premiums and can also be rewarded with up to $600 in real time discounts and/or cash back on nutritious food purchases. Visit JHRewardsLife.com for more information!

What small steps are you taking to improve your health? I’d love to chat, please share in the comments below – XOXO, Jennifer  

I received compensation in exchange for writing this review. Although this post is sponsored, all opinions are my own

 

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

New-Chapter_Blog-Photo-11Training 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.

jennifer laughing crossfit situpBut 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:

Yoga Rest Day Workout for Active Recovery

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!

New-Chapter_Blog-Photo-24

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)!

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.

Live Happy, Live Healthy, Live Now + NOW Foods #Giveaway

This post is sponsored by FitFluential on behalf of NOW Foods.

 I think my new “Live Happy, Live Healthy, Live NOW” shirt sums it all up to a T! When a company whose products you already love, loves you back with double-puffy-hearted hospitality, it’s a win-win-win – for me, for them, for YOU! Recently, I was invited to visit Now Foods at their Midwest Operations Facility and Corporate Headquarters in Bloomingdale, IL (a suburb of Chicago) to learn more about their products lines, core values and mission to “enable people to live healthier lives.” NOW Foods Blogger Immersion 2016 It was a fun and fact-filled two days with a group of other health and fitness influencers.  Of course, we naturally had fit a group workout into the festivities and headed over to Lifetime Fitness for a specially developed HIIT workout that targeted 9 body parts to promote Target’s awesome athletic line called “C9.” That serious sweat session was followed by a bit of relaxing yoga and a delicious post-workout smoothie made with nourishing NOW products. NOW Foods Blogger Immersion 2016 My excitement is bubbling over from seeing with my own eyes how NOW products are made from start to finish and meeting with company executives including Jim Emme (CEO) and Dan Richard (son of founder). Oh, and by the way, please feel free to take a virtual tour of the Midwest Operations Facility yourself! NOW Foods Midwest Operations Facility Not only did I get a chance to tour the facilities, but also got to participate in some fun and educational sessions including a presentation by the lovely Dr. Wendy Bazilian on Food Tribes (more about this in an upcoming post) and impact these different diet choices (like Gluten-free, Paleo, Vegan, etc) have on athletic performance. It was also fun to partake in a DIY session where we made our own Aromatherapy Bath Soak and also Exercise Equipment Cleaning Spray using very versatile and pesticide/herbicide free Now Essential Oils. So, to recap my amazing experience, I want to share with you three awesome things I learned about this honest, totally-transparent and quality-focused company that started out way-back-when in 1968 as a simple health food store.  Also, make sure to read through to the end, they are generously sponsoring an enormous giveaway of products for one lucky reader to win! 1) NOW Foods makes and sells nearly everything on my shopping list! Seriously, I think this company makes almost everything I need to support my healthy living . . . except fresh fruit and vegetables. Not only does Now Foods make a vast array of vitamins, supplements and sports nutrition products (how I first found them), but they also have an impressive selection of personal care and wellness items, essential oils, healthy foods and even natural pet care products! Even though this large company produces so many different items, each individual product is very thoughtfully and carefully made — it’s as if each came from a single-focus boutique operation. There is just that much passion among the employees at this company that has been recognized as one of the “101Best & Brightest” to work in the nation!

Now Sports Plant Protein Complex and Sprouted Brown Rice Protein  Over here to the left, a couple of the protein powders that started my love affair with NOW Foods. Oh, and their food lines is amazing and so many of their products, from BetterStevia™ (it really is better) to gourmet, small-batch Ellyndale Foods™ to  , are the foundation for many of my healthy recipes on the blog including my Kiwi, Apricot and Feta Salad with Hemp Honey Dressing   (I used their organic hemp seeds and avocado oil for this yummy summer dish). Gold Kiwi Apricot & Feta Salad with Honey Hemp Dressing is an easy, elegant and amazingly nutritious addition to your dinner party. Also, the Living Now™  line up is has a nice variety of tasty, junk-free products that make it easier and more convenient to keep a gluten-free diet. Ellyndale Gourmet Oils by Now FoodsWe also had an interesting and informative “oil tasting” led by the adorable and talented Executive Chef in their corporate test kitchen. Apparently, there is a proper way to appreciate the flavor of oils (think wine tasting) and I slurped in little bits of various oils one at a time, from pumpkin seed and almond to olive and sesame, and let them slowly wash over my tongue!  At the end of this taste-test, I have very moist lips as a whipped up a homemade berry salad dressing using the macadamia nut oil.  We also made to-go salads for our travel home that day and packed our jars from a rainbow array of produce, nuts and healthy grains – of course, I went straight to the Organic Tri-Colored Quinoa from  NOW Real Food™ , one of my favorites ( because, when meat isn’t on the menu, this near-celebrity-status seed offers a complete amino acid chain). Jar Salad with Now Foods Tri Colored Quinoa 2) NOW products are a blessing for my body and budget Now Foods products are both affordable AND high-quality — gasp, I know!  These two factors are important to so many of us trying to live, role model and share our passion for the “fit life.” It’s such a common assumption in the natural health food and supplement industry that the more expensive, the better   — not so! In fact, many times (not always), an expensive product is actually quite cheap in quality and just jacked up with a big marketing budget. But NOW Foods never tries to trick you into thinking that you’re getting something you’re not. They don’t waste money (which is ultimately your $) on overkill advertising because they are confident that their products always stand up to the test – literally!

My reaction at the hotel to my bags full of NOW products! High quality and affordable, whoohoo!

My reaction at the hotel to my bags full of NOW products! High quality AND affordable, whoohoo!

Just one example, I can get NOW Whey Protein Isolate for double the amount for half the price (okay, that’s a generalization, but the point is it’s a very good deal) as many other brands I’ve tried – plus the macros are spot on in my opinion, as opposed to many of the other protein powder options out there. Same goes for product after product in their collection of hundreds (if not thousands) of different items. NOW also maintains a highly efficient, low-error operations facility that helps keep costs down.  And, because NOW is privately-owned, they don’t have to jack up prices to please profit-margin focused shareholders – actually, NOW wants to please YOU, even if that means a little less moola in their own pockets 3) NOW Tests to be the Best

NOW Foods labratory

Learning some of the high-tech testing that goes on at the $40M lab at NOW.

So what did I just mean when I just said in #2 that “products always stand up to the test”?  I mean that NOW is highly committed to quality and bringing you the cleanest, safest products. Their 263,000 square foot facility is widely regarded as one of the most scientifically-advanced in the natural products industry. The $40+ million lab of this privately-owned company is simply amazing and is nearly unmatched both nationally and world-wide. I could tell from the giddy grins on the otherwise serious chemists, bio-scientists and other laboratory professionals’ faces that the NOW lab was THE place to be. jennifer now foods facilityNot only does NOW test the quality of their finished products, but they also monitor and maintain quality all through the entire manufacturing process which starts with product development and receiving raw ingredients from vendors and ends with storing in appropriate thermostatically-controlled environments and shipping out from a precision-inspired, highly-streamlined warehouse.  They also keep samples from each batch of products for a lengthy six years to ensure that if there ever is a problem, they can identify and correct immediately. I really appreciate that NOW is very transparent about the make-up of their natural products, ingredient lists and macros for nearly everything on their website. Plus, with all this testing I’ve described – I am 100% confident I’m getting what’s sold. Plus, they stand by their products if there ever is a rare, rare, rare exception.  The overwhelming majority of NOW products certified organic and non-GMO, those few that aren’t are always in the pipeline to meet those standards as soon as viable in the ingredient sourcing process. Feel free to read more about the Must Use Ingredients and Must NEVER Use Ingredients. Join the twitter chat on June 16th (9PM EST) to learn get into the conversation — follow @NOWfoodsand #NOWgetfit Gigantic giveaway of NOW products Enter my giveaway for a huge haul of NOW products, the same two huge bags of items they sent me home with!  It’s so much stuff, I can’t even describe it all – but it’s a bit of everything (probably $200+ at least) and you won’t be disappointed! USA only! Thank you FitFulFocus.com for the photo of loot, because I was so excited to try everything that I forgot to snap a pic! Don’t miss #NOWGetFit Twitter Party 6/16 9pm EST w/ me @NowFoods and @Fitfluential #ad a Rafflecopter giveaway