20-Min Kickboxing Workout to Punch Monday in Face

Posted on August 29, 2016 by Jennifer FIsher

Sometimes it can be a real fight to get daily exercise accomplished. No joke. Ready to get it done and get on with the day? This 20 minute, high-intensity (HIIT-style) workout gives you heart-pounding cardio combined with working every muscle in the body. It’s a real calorie-torcher and productive way to relieve stress before your day begins or as it ends. There are NO handstands as the above picture implies, I’m just flipping out and having fun after finishing my workout! What you need: In addition to 20 minutes, you’ll need a visible clock with a second hand to keep track of the intervals / rounds. Also, you’ll need access to a free-standing punching bag or one that hangs low enough that you can throw punches from a seated, sit-up position. Don’t forget to gear up with a pair of kickboxing, sparring or boxing gloves. Explanation of Rounds

Jab & Cross Punch: Throw straight punch from front hand followed quickly by straight punch from back hand.
Round House Kick: Step forward with front leg and foot rotated outward as far as possible. Rotate hips and kick leg to shoulder height while lowering torso.
Upper Cut Punch: Throw a rising punch that moves upward with palms facing chest, alternate arms.
Sit Up with Hook Punch: Sit with legs wrapped around bag base, lean back into prone position and then sit up quickly delivering a rounded punch to the bag with an arching motion with one arm, quickly followed by the other arm.

I hate wearing the sweaty, stinky kickboxing gloves from the gym . . . so I just got these!

20-Min Kickboxing Workout to Punch Monday in Face #fitfluential

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Do you like to kickbox? What is your alternative cardio workout on days you don’t want to run? Did you have a race or run this weekend, please share in comments – XOXO, Jennifer

Wholly Cannoli Protein Mug Cake #NextLevelNaked

Posted on August 25, 2016 by Jennifer FIsher

Maybe I don’t do desserts as decadently as the Italians, but after digging into one of my Cannoli Protein Mug Cakes, your taste buds will be exclaiming, “Batta Bing, Batta Boom!” And, with 20 grams of protein per serving of cake (yay, the entire cake), so will your biceps – BOOM!

I keep the signature chocolate and pistachio garnish of cannoli, but ditch the custard-filed fried shells for a light and tender “cake” made with protein power, a bit of gluten –free baking mix, an egg, and skosh of coconut oil. It’s a healthy option for dessert, post-workout, or even breakfast – and, did I mention it takes less than 90 seconds to cook?

After “baking” in the microwave, your mug cake is going to look pretty “plain vanilla,” but that’s okay. It is vanilla, after all, made with Less Naked Vanilla Whey Protein from Naked Nutrition. The Cannoli Protein Mug Cake recipe at the bottom of the post, without the garnishes, makes a versatile basic mug cake base that other ingredients (like fruit or peanut butter) can be stirred into before cooking or sprinkled on afterward. But, today we are going healthy CANNOLI all the way, and you’ll soon forget about any diet-busting cravings you may be having – FUHGEDDABOUTIT!

So, as I just name-dropped, this recipe uses protein powder from Naked Nutrition. It’s definitely “nutrition with nothing to hide.” Naked Nutrition has a variety of products, but I’m focusing on the whey protein today, because that is what I use in my daily routine. This quality whey protein comes from grass-fed cows’ milk sourced from small dairy farms and state-of-the-art manufacturing process that ensures that the product has what it needs, and doesn’t have what it shouldn’t – it’s clean, lean protein with no artificial anything! For example, the Less Naked Vanilla Whey Protein is made with just three ingredients -grass fed whey protein, vanilla, and organic coconut sugar and each serving has 25 grams protein and 5.9 grams BCAAs. And, of course, it’s non-GMO, soy free, growth hormone free, and gluten-free.

I like that Naked Whey is sweetened with Organic Coconut Sugar, sometimes I need a bit of quality carb energy to fuel my workouts, but white table sugar is definitely out of the question for me and zero-calories substitutes don’t put any gas in the proverbial tank. Coconut sugar is a great option as an energy-providing sweetener because it is lower on the glycemic-index (preventing dramatic rises and falls in blood sugar) – refined white sugar has a glycemic index of 99 and coconut sugar only 35. In addition, coconut sugar (also called palm sugar by some) is inherently loaded with nutritional benefits, notably a high level of inulin (a dietary fiber) that serves as a prebiotic to support the growth of healthy bacteria in your gut. Studies have shown that a healthy digestive tract can reduce the incidence of certain cancers and diabetes while increasing fat metabolism and encouraging a healthy body weight. Sign me up.

I find the unflavored and vanilla whey proteins to be a great base for my protein-based baking, like protein pancakes, power muffins, and mug cakes like the Cannoli Protein Mug Cake I am sharing today. Oooh, but this girl sure does love chocolate, and a massive 5-pound tub of Less Naked Chocolate Whey Protein makes my mind start spinning with smoothie and healthy dessert-like creations, like protein brownies, protein pops, protein truffles, and more. Thanks to my stash from Naked Protein, I’m sure you’ll be seeing more chocolate protein recipes from me soon.

In the meantime, check out this Chocolate Protein Pudding recipe from the Naked Nutrition Instagram profile. Seriously simple and insanely delicious, just peel the lid off a 6-ounce Greek yogurt and stir in a scoop of powder. I ALWAYS take a protein-rich snack at bedtime because 1) I’m hungry and 2) muscle most muscle growth and repair happens while we sleep!

In addition to Vanilla and Chocolate whey protein powder, Strawberry and Unflavored are also available. Naked Protein also makes so many other quality protein options to meet a variety of dietary, recipe and taste requirements including Grass-Fed Whey, Goat Whey, Casein Protein, Pea Protein, Egg White Protein, Organic Rice Powder Protein, Peanut Butter Powder and more. CHECK OUT ALL THE PROTEIN OPTIONS HERE.

Avoiding dessert? Fuhgeddaboutit! Try this wholly Cannoli Protein Mug Cake @nkdnutritioninc #NexLevelNaked #Ad

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When you need something sweet, what do you usually grab? To you make mug cakes or mug muffins, what is your favorite mix-in or topping? Racing this weekend? Please share in the comments below – XOXO, Jennifer

Cannoli Protein Mug Cake

Prep Time

2 mins

Cook Time

1 hr 30 mins

Total Time

1 hr 32 mins

Coconut oil cooking spray 2 tablespoons Vanilla Protein Powder 1 tablespoon + 1 teaspoon gluten-free baking mix 4 teaspoons zero-calorie measure-for-measure sweetener 1/8 teaspoon baking soda ¼ teaspoon cinnamon 1 large egg 1 teaspoon lemon juice 1 tablespoon water 1 teaspoon coconut oil 2 teaspoons chopped pistachios ¼ cup “coco whip” or non-dairy whipped topping 1 teaspoon mini chocolate chips ½ teaspoon lemon zest (optional)

Course: Breakfast, Dessert, Worout

Cuisine: American, Italian

Servings: 1 serving

Ingredients

Coconut oil cooking spray
2 tablespoons vanilla protein powder I used Less Naked Vanilla Whey from Naked Nutrition
4 teaspoons gluten free baking mix please note this is 1 tablespoon + 1 extra teaspoon
4 teaspoons measure-for-measure sugar baking substitute
1/8 teaspoon baking soda
1 large egg
1 teaspoon lemon juice
1 tablespoon water
1 teaspoon coconut oil
2 teaspoons chopped pistachios
1 teaspoon mini chocolate chips
1/4 cup "coco" whip or dairy free whipped topping
1/2 teaspoon lemon zest, if desired

Instructions

Spray a large microwave-safe coffee mug with cooking spray, set aside.
In small bowl, combine protein powder, gluten-free baking mix, sugar substitute, cinnamon and baking soda. Stir together until combine well.
Mix in egg, lemon juice, water, and coconut oil until combined.
Pour into sprayed coffee mug and microwave 1 minute 15 seconds, or until cooked through. Microwave times may vary depending on your appliance.
Remove mug and invert onto plate, gently slide out cake. Let cool for 2 minutes. Using serrated knife, carefully slice cake crosswise through center, remove top and set aside. Put ½ of whipped topping on one cake piece, sprinkle with a few of the pistachios and chocolate chips. Add top layer of cake and add remaining whipped topping, sprinkle with remaining toppings including lemon zest, if desired.

Lemony Lamb Loin Chops with Gremolata #GoForTheBOLD

Posted on August 23, 2016 by Jennifer FIsher

This post is sponsored by Mountain States, however all comments, opinions and enthusiasm are my own.

I had a wonderful weekend with my family cooking up new memories – well, grilling them up, to be exact! Sitting down together to a simple yet super flavorful lamb dinner was the perfect exclamation point to the end of our summer together (as school started back up Monday and our oldest left the nest again for 2^nd year in college). Until recently, my three teen boys didn’t have many memories centered on lamb, but I sure had some recollections – and they mostly involved around stuffy Sunday dinners of yore at a relative’s home wearing uncomfortable clothes, shoes that pinched and being forced to “politely” clean my plate of mushy vegetables and an old-school prepared lamb roast.

Grilling lamb for our last summer weekend together!

After hearing various friends, from Paleo diet devotees and flavor-centric foodies, rave about the virtues of this red meat that’s been enjoyed across various cultures for century upon century, I penciled lamb onto my “things to grill sometime” list – oh, you how I like to grill everything! When Mountain States (producers of Shepherd’s Pride and Cedar Springs lamb, raised right here in the U.S.) sent some delicious looking lamb loin chops my way, they were bumped to the top of the to-do list – it was time to give ‘em my modern, fit foodie spin. If the speed at which my guys devoured dinner is any indication, you are going to LOVE my recipe for Grilled Lemony Lamb Loin Chops with Spinach Gremolata Sauce. #GoForTheBOLD

After marinating for 1 hour, lamb loin chops are ready for the grill!

The loin chops couldn’t have been any easier to prepare with a simple marinade, less than 10 minutes on the grill, and an easy no-cook sauce. When meal-making is a no-brainer, there is more precious time to spend with family and friends – mine will be seeing this lamb recipe again soon at my backyard Labor Day cookout.

Wow, my lamb chops and lemons grilled up in 7 to 8 minutes!

If the weather turns too cool this fall season to barbeque al fresco, these lamb chops easily translate to an indoor grill or stove top grill pan. And, the bright lift of lemon will remind you of a beautiful, never-ending summer! You can see them here served with grilled Shishito Peppers (that recipe posted tomorrow).

While these lamb chops are delicious served unadorned, I prefer to drizzle them with a gremolata sauce prepared with olive oil, lemons and spinach (another twist on tradition). I get so excited when this tangy, flavorful gremolata runs off my chops and into my grilled veggies, potatoes or pasta– it’s a versatile sauce to dress nearly every main dish, side dish, pasta and salad.

Protein-lovers, let me tell you a little more why lamb should make it onto your menu weekly rotation. First of all, a 3.5 ounce serving contains approximately 25g protein, the optimal amount for your body to process at any one “eating experience.” How many times have you heard me stand on my soapbox and tell y’all to eat 25g to 30g of protein at every meal – you need this amount for sustained energy, muscle management, healthy aging and more! Mountain States lambs roam pastures, grazing on grass, herbs and alfalfa, making it a great source of omega 3s (especial alpha-linolenic acid) and is also rich in iron, zinc, selenium, vitamin B-12 and niacin. If you want to try cuts other than lamb loin, every choice (which the exception of ground) is classified as “Lean” or “Extra Lean” by the USDA. Get more lamb nutrition information here.

Because I love feeling connected directly to the ranchers, I will keep getting my lamb from Mountain States. Mountain States (sold as the brands “Shepherd’s Pride” or “Cedar Springs American”) is a co-op owned by more than 150 hardworking families across the US who have been ranching for generations. These Shepherd’s Pride ranchers are committed to producing a clean, complete protein given no hormones or antibiotics, raised just the way nature intended. Additionally, it is the only lamb that carries the third-party Where Food Comes From ® source-verified label. This means, with a scan of the label, I know exactly where my food comes from, where it was raised, and who handled it. Now THAT is some detailed data that will satisfy even the cleanest of clean eaters! Wondering where to buy lamb from Mountain States? When I used their Store Locator, I discovered (yay) my neighborhood H.E.B. grocery store carries it – or, you can ask your butcher!

For additional details on cooking and food safety information regarding lamb, please visit MountainStatesRosen.com.

Check out this sweepstakes and enter for a chance to win US lamb and a patriotic dinner wear set perfect for your Labor Day party! #GoForTheBOLD

Lemony Lamb Chops w/ Gremolata for Grill + #GoForTheBold #giveaway #ad

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When is the last time you’ve tried lamb? Do you grill year-round? Any exciting Labor Day plans? Please share in the comments below! XOXO, Jennifer

Lemony Lamb Loin Chops with Gremolata

Prep Time

40 mins

Cook Time

8 mins

Total Time

48 mins

1 tablespoon minced garlic 1 cup packed baby spinach leaves ½ teaspoon white pepper ½ teaspoon salt

Course: Main Dish

Cuisine: American, Italian, Mediterranean

Servings: 4 Servings

Ingredients

for chops

6 Shepherd's Pride or Cedar Springs American Lamb chops (approx.1 ½ lbs.)
1/2 cup extra-virgin olive oil
1/4 cup fresh lemon juice
2 tablespoons lemon zest
1 tablespoon minced garlic
1 tablespoon Herbs de Provence
1 teaspoon salt
1 teaspoon coarsely ground black pepper
2 large lemons, sliced to ¼” thickness

for gremolata

1/4 cup extra-virgin olive oil
1/3 cup fresh lemon juice
1 tablespoon finely minced garlic
1 cup tighly packed fresh baby spinach
1/2 teaspoon ground white pepper
1/2 teaspoon sea salt

Instructions

Add lamb chops, oil, lemon juice, lemon zest, garlic, herbs, salt and pepper to heavy-duty plastic zip-top bag. Move the chops around in the bag until well-coated with marinade. Marinate for 1 hour to overnight in the refrigerator, no longer than 12 hours.
After marinating, remove chops from marinade and discard remaining liquid. Season to preference with salt and pepper.
Heat gas or charcoal grill to approximately 400F degrees. Grill chops with the lid up, flipping once, for 3 to 4 minutes per side or until internal temperature reaches 145 degrees (medium-rare).
While lamb is grilling, also grill lemons for several minutes per side, or until beginning to lightly char. Transfer chops and lemon slice to platter and rest for at least three minutes before serving or slicing.
While lamb is resting, place all ingredients for gremolata in food processor or blender and pulse until partially smooth but with small spinach pieces.
Serve chops with a grilled lemon sauce and drizzle of gremolata.

Molasses & Pepper Crusted Steaks + Iron-Boosting Salad

Posted on August 22, 2016 by Jennifer FIsher

Leftover steak from the grilling makes the BEST next day salad. Tossing a few extra steaks on the grill is my little secret to putting together a quick meal when life just starts getting too crazy to cook. Since we are now officially “Back to School,” my recipe for Molasses & Pepper Crusted Steak and the next-day “Super Iron Boosting” Steak Salad with Dates, Pistachios and Peppers will most likely be in my weekly lunch and dinner rotation until soup season hits (which is still months away in Texas).

I’ll be showing these two recipes (along with a couple others) in my “Empowered Meal Prepping – Protein for Fitness” class line-up for the Pinner’s Conference in the Dallas area on Sept 9th. Sign up for my class; I’ll also have beef swag and lots of tasty samples! Use the discount code FITFORK at online registration to save 10% on the very reasonable cost that allows you access to 100+ classes on food, fitness, crafts, home décor and more! Or, if you just want General Admission to shop and see the sights (no classes), you can get a free pass ($7 at door) using FREESHOPPING. RESISTER HERE

So, let’s start with the steak . . . since you need steak leftovers to make the salad! The beef cut I’ve used is the very tender and quite economical Flat Iron steak, but Top Sirloin, Tenderloin or Strip steaks would all work equally well. The natural sugars from the molasses in this recipe caramelize along with the pepper to make a deliciously crispy crust on the outside of a mouthwatering and juicy center. I like to pair this steak with Maple Pecan Raisin Butternut Quinoa

Make sure to save some steak so you can use the leftovers to make my “Super Iron Boosting” Steak Salad with Dates, Pistachios and Peppers. Almost everything about this salad is iron-boosting from the red meat and molasses, to the dates, pistachios (highest iron nut), and spinach. All of us, especially athletes, need iron, a mineral that helps red blood cells get oxygen to the muscles, thusly improving energy, athletic performance and mental functioning.

The salad isn’t a “recipe” per se, just pile fresh baby spinach on a plate and add 3 ounces of leftover steak cut in bite-sized pieces. Top that with other veggies you love, like yellow pepper strips, and a couple tablespoons each of sliced dates, blue cheese and pistachios. I’ve served with my favorite store-purchased Organic Balsamic Vinaigrette Dressing from Litehouse Foods.

Above are some useful tips for prepping your salad in a jar, if taking to school or work.

Another recipe in my class, and so delicious with these steak leftovers is a Brazilian Beef & Plantain Breakfast Bowl (with Coconut and Honey).

Iron-Boosting Steak Salad w/ Dates and Pistachios #ProteinChallenge @PinnersConf @BeefLovingTexans

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What is your favorite cut of steak to grill? Do you like your salads savory, sweet or both? Do you go back and make recipes from pins you’ve saved? Please share in the comments below – XOXO, Jennifer

Molasses & Pepper Crusted Steak

Prep Time

15 mins

Cook Time

15 mins

Total Time

1 hr

Course: Main Dish, Salad

Cuisine: American

Servings: 4 servings

Ingredients

1/2 cup backstrap molasses
2 tablespoons balsamic vinegar
2 tablespoons olive oil
2 tablespoons coarsly ground black pepper
2 tablespoons minced garlic
2 teapsoons fres grated ginger
2 teaspoons finely chopped fresh thyme
2 teaspoons dried red pepper flakes
1 1/2 lbs flat iron, top sirloin, tenderloin or strip steaks

Instructions

Whisk together molasses, vinegar, oil, pepper, garlic, ginger, thyme, and red pepper flakes, and pour into plastic zip-top bag containing steaks. Seal tightly and flip a few times to evenly distribute marinade.
Set in refrigerator to marinate for 30 minutes to 2 hours, flipping bag occasionally.
Preheat gas or charcoal grill to 400 F degrees. Remove meat and discard marinade. Season with salt and more pepper to taste.
Place steaks on oiled grates and grill for approximately 7 to 9 minutes on one side, or until moisture starts to pool on the top and beef releases easily from grates with tongs. Flip once, grilling on the other side for 6 to 8 minutes or until internal temperature reaches 135 F degrees with instant-read meat thermometer inserted into the thickest part of steak
Transfer plates to platter and let rest for 5 to 10 minutes before slicing against the grain.
*Double recipe if you’d like to have leftovers to make steak salad and beef breakfast bowl.

Join Me for “If Girls Ran The World” Virtual Running Event

Posted on August 21, 2016 by Jennifer FIsher

Today I am sharing a couple passions that are near and dear to my heart – 1) furthering the sport of women’s running for athletes of all abilities and 2) helping to give girls and women around the world the tools, skills and opportunities they need to live a safe, happy, healthy and abundant life. I’ve partnered with If Girls Ran the World, a non-profit running fundraising event to help put some wind (and hopefully a windfall of support) under the wings of these causes I so deeply care about. It was truly an honor to be chosen as a Role Model for this program and work alongside so many talented and amazing women!

As a fit foodie, the charity I’ve chosen to support is The Hunger Project, a strategic non-profit dedicated to the sustainable end of world hunger. Their vision is a world where every woman, man and child leads a healthy, fulfilling life of self-reliance and dignity. I love how this organization has used native WOMEN as key change agents in the more than 24,000 communities and rural villages they’ve worked in – women rock and they know how to get the job done! I say, “Don’t stand in the way of a Mama Bear”!

During the entire month of October, members of my team (you can join) will commit to running as many miles as our hearts and legs lead us to. Please Register! You run on your time, at your pace, wherever and whenever it works for you. Whether you choose to walk 1 mile or run 10 miles or 1,000 miles, you set your own goal and pace. It’s easy and fun, you can use fitness tracking apps like Strava or MapMyFitness to track your miles or enter manually. Challenge yourself. Run often. Run happy. Run to feel good. Run to do good. This isn’t a competition, it’s a beautiful cause! This is important, EMPOWERING WOMEN AND GIRLS IS IMPORTANT. And, it’s also a nice side effect that we’re all out there exercising!

I hesitate “hit” y’all up for a donation, but you can still register (use BFF for 50% of the $25 fee) and join my team. Once you read through mission of If Girls Ran The World and The Hunger Project, I’m pretty sure you’ll want to chip in a bit. It doesn’t have to be a lot – even $5 or $10 would help me get to my goal.

Register for the Virtual Running Event (you don’t even have to run) and then head over to align yourself with Team Jennifer – TheFitFork.Com . Don’t forget to use code BFF to save 50% — which makes the event only $12.50 – in addition to doing good, you get the opportunity to take part in weekly fitness and fundraising challenges with prizes such as an Oiselle prize pack, a Fitbit Blaze, a year supply of Kind Snacks, Hoka One One shoes, a $500 donation to your cause of choice, and more. Plus if you personally commit to raising $250, you get some cute swag! Drop a comment or email me at jennifer@thefitfork.com if you have any questions (the sign up process is a little confusing since there are a couple steps).

Thank you so much for reading all the way through and for your consideration of this important cause! If you have troubles signing up or joining my team, please send me a message. Love ya! XOXO – Jennifer