Summer Perfect Partner Watermelon WOD #LivingOnTheWedge

Posted on July 14, 2015 by Jennifer FIsher

What’s the point of bringing a big, yummy watermelon home from the market if you need help getting it out of the basket, into the car and up the garage stairs to the fridge? “No thanks, I’ve got this,” is what I tell the twerp well-meaning bag boy who always tries to help. Hey, I’m not just your ordinary produce-shopping mom – I’m a fruit-loving foodie who’s turned herself a lean, mean lifting machine thanks to adding functional exercise (aka CrossFit) into my workout routine about three or four years ago.

TheFitFork.com Living On The Wedge

While I don’t care to set records or go for “max” when lifting weights (nor could I) during a CrossFit WOD, I do feel like adding weight to my workout regimen has helped me tremendously as a runner, an athlete and busy working mom who’s just living her crazy life and might be getting a little older in the process. Last year for my summer of #LivingOnTheWedge, I shared a CrossFit inspired Watermelon Workout – I’ll never forget swinging a 25 pound watermelon kettle bell style and having it fly out of my hands across the yard. Oops! And, who could forget the Watermelon Pool Workout from earlier this summer – I certainly know the swimmers grinding out their laps that morning I filmed it had something to talk about!

This month, I’ve created a Partner Watermelon WOD that lets you share pleasure and pain of working out with a friend who loves watermelon as much as you!

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Partner Watermelon WOD (8 Sets of the Following):

(6 Reps) Watermelon Burpee-Squat Handoff: One partner does a traditional burpee while the other partner simultaneously squats with a watermelon – then the watermelon is handed off for the next rep.
(6 reps) Watermelon Box Step Up: One partner steps up with watermelon at chest or held straight overhead while other partner uses small watermelon for Russian Twists (12 to 20 twists, or until box step ups done). Partners switch off and perform repeat exercises.
200 Meter Run or Walk: holding watermelon at chest.

You may be laughing at the video, but watermelon makes a great piece of workout equipment in a pinch – you can lift it, swing it, jump over it, squat with it and more. Plus, you can purchase them in a variety of weights – the smaller “personal-sized” melons are awesome. If you didn’t get enough workout inspiration, here’s a Summer Squat Challenge to get your rear in gear – of course, use a watermelon for your weighted squats!

Working out with a watermelon isn’t so crazy when you start seeing the results of this muscle-making melon – plus, who can argue with gobbling it up as a nutritious snack afterward?! Made of 92% water, watermelon is obviously hydrating. But did you know the fruit can help you with workout recovery? A recent study in the Journal of Agricultural Food and Chemistry reports that drinking watermelon juice before a hard workout helps to reduce an athlete’s heart rate and next-day muscle soreness. That’s because watermelon has an abundance of an important amino acid called L-citrulline, which the body converts to L-arginine, to help with blood vessel dilation and improved circulation.

I’m winning at this watermelon workout thing and to the victor comes the spoils – at that is first dibs at devouring the watermelon! Okay, okay, I’ll split it up fairly between my workout friends!

About to share watermelon with my Cross friends - Jennifer Fisher, thefitfork.com

About to enjoy the fruits of our efforts! Sharing watermelon with my Cross friends

Grab a friend, a watermelon and WORKOUT! #LivingOnTheWedge @watermelonboard #sponsored

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The average size of a watermelon from the market is about 20 -25 lbs. Guesstimate the weight of the biggest one you’ve ever brought home – 47 pounds for me!
What are you doing to work up a sweat this summer – other than just stepping outdoors?!

Share in the comments – XOXO, Jennifer

Southwestern Avocado Tuna Salad & Sandwich #TunaStrong

Posted on July 12, 2015 by Jennifer FIsher

Here I am talking about protein again, but eating enough quality protein is serious business if you want to optimize your body for performance. As competitive runner, CrossFit enthusiast and yoga dabbler myself, I’m always looking for ways to make my motor run and recover more efficiently – and eating enough quality protein spread evenly throughout the day helps sustain my energy so that I can perform to meet (and sometimes exceed) my expectations. And, a protein-rich snack consumed within 30 minutes of an intense workout or run helps my muscles repair so that I’ll be raring to go for my next effort. Check out my recent post that talks about how much protein to eat and when.

Whoohoo — Avocado Tuna Sammies for lunch, and only 5 minutes to make!

Adding canned tuna to any meal is an easy (and inexpensive) way to get that necessary serving of protein along with other essential nutrients you need for optimal health and wellness. Bumble Bee® Solid White Albacore Tuna in Water contains 13 grams of protein and 0 grams of fat per serving, along with essential Omega-3 fatty acids. Bumble Bee® is a tried-and-true canned tuna product I also feed my always-hungry teenage boys, and I appreciate how the company is sharing the message that seafood, tuna and other fish are family-friendly ingredients in a well-rounded, wholesome diet – Tuna Mind…Tuna Body…, Tuna Soul…Tuna Strong™.

If you’re really on the go (just heading to the gym or office or road-tripping across the country on vacation), Bumble Bee® is perfect for travel. You can just pop open a can, pouch or snack pack, squeeze on some lemon and enjoy. Pair with some fruit that you’ve stashed in your briefcase, gym or carry-on bag and no longer will you worry about how to get a clean-eating meal from a vending machine, drive-thru or airport food court.

However, if you have just 5 minutes of prep time, you are going to go love my delicious recipe for Southwestern Avocado Tuna Salad. It features flaky while albacore mixed with mashed avocado, a healthier swap for mayonnaise – this keeps the recipe rich and creamy but with mostly heart-healthier, good-for-you unsaturated fats. I serve on paleo or low-carb bread, or the way my mom used to do tuna salads – in a scooped out tomato bowl. The Southwestern Avocado Tuna Salad is also a winner wrapped up in lettuces leaves, a whole grain tortilla-style wrap or even popped atop a pile of scrambled eggs.

Southwestern Avocado Tuna Salad Recipe

1 large ripe avocado
1 large lime, juiced
1 teaspoon garlic salt
1 cup thawed “southwest blend” frozen corn
2 (2.5 ounce) pouches Bumble Bee Albacore Tuna

In medium bowl, mash together peeled, seeded avocado with lime juice and garlic salt. Stir in thawed southwestern-style corn and tuna (that has been flaked with fork) until combined. Serve over salad, in tomatoes or on bread. Serves 2 -3.

#TunaStrong Southwest Avocado Tuna Salad @bumblebeefoods #Fitfluential #Ad

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So, what are you waiting for, get Tuna Strong! Follow Bumble Bee® on Pinterest for a seemingly endless collection ways to use canned tuna in recipes and other helpful nutrition tips. Or, check them out on Facebook and Twitter.

What is your go-to way to eat canned tuna?

This post is sponsored by FitFluential on behalf of Bumble Bee.

Lime Pie Smoothie + Blender Giveaway

Posted on July 6, 2015 by Jennifer FIsher

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Lime pie, don’t you just love this sweet, tart and tasty treats?! A big slice of Key Lime pie or the fabulous lime sherbet pie my mom used to make always reminds me of warm-weather memories and how sweet the slower pace of summer can be. Wouldn’t it be grand if summers were endless and we could all kick back on the lawn or hang out at the lake with the biggest worry in life being a bit of sunburn or not being able to get out of the hammock to fish before dinner?!

Enjoying some relaxing family time at the lake.

But, eventually, we all have to get back to the daily grind! But, my recipe for {Healthy Surprise} Lime Pie Smoothies is a delicious and nutritious way to fuel up for the day while serving as a reminder to slow down and smell the saltwater, chase the fireflies or just sit back on the patio and wait for the rainbow to appear over the sprinklers. The recipe for this protein smoothie features protein powder (use your favorite brand) and a tablespoon of hemp hearts for added protein and heart-healthy fats. I like to have about 25g protein in my smoothies, but you can also just skip the protein powder scoop and cut back the milk an ounce or two.

If you love to make smoothies, shakes and icy drinks (the most important refreshments of summer), the powerful and durable Hamilton Beach® Wave~Action® Blender will keep you whirling without any annoying chunks! Ordinary blenders spin contents around the walls of the jar, which can leave whole chunks untouched by the blades. But, the unique Wave~Action® System is designed to continually force the mixture down into the blades for consistently smooth results.

Other features I appreciated about this blender(and you’re sure to love, too) are an easy-pour spout, 700 watt motor, stir spoon for thick foods and dishwasher-safe 48-ounce glass jar.

So, YAY, I get to give one of these blenders away to a lucky reader – just enter via the Rafflecopter instructions below the recipe!

Healthy Surprise Lime Pie Smoothie Recipe

12 ounces unsweetened coconut, soy or almond milk
1 scoop vanilla protein powder of choice
1 tablespoon hemp hearts (hulled hemp seeds)
½ medium frozen banana
One large lime, zested and juiced
½ cup packed spinach leaves
Stevia or honey to taste
Garnish – yogurt, lime slices

Add hemp seeds to blender and pulse for a few seconds to grind up. Add milk, frozen banana, lime juice and zest, and spinach. Blend until smooth and add stevia or honey to desired level of sweetness. If needed, add a few ice cubes and blend to create a thicker consistency. Garnish with a dollop of Greek yogurt and lime slices. Serves 1.

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Orange Miso Steak Lettuce Wraps + 6 More Protein Salads

Posted on July 5, 2015 by Jennifer FIsher

I love LOVE salads, many of you know that – I post my salad photos ( #saladselfie #saladrevolution #saladintheATX) nearly every day on Instagram @thefitfork. Often the mounds of lettuce I get at casual restaurants or take-away are pretty skimpy on the protein – this makes me hungry within the hour, no matter how BIG the salad was – that’s one of the reasons I prefer making my salad at home. Protein is so important for people living a fit and active lifestyle – adequate quality protein promotes heart health, helps muscles recover and grow and gives a long-lasting feeling of fullness that prevents unhealthy snacking later in the day. I got a chance to talk about this and the 30 Day Protein Challenge on Good Day San Antonio on 4^th of July Morning!

Sharing ways to get more protein at breakfast, lunch and dinner on KENS5 Great Day San Antonio.

There are lots of ways to boost the protein in salads, everyone should be aiming to get 25 – 30 grams of protein per meal adding beans (edamame, garbanzo, and black beans are some of my favorites) and adding a modest amount of nuts with heart-healthy oils like (almonds, walnuts and pistachios are so good) are two ways to reach optimal protein intake – I also love these Snack Crisps from Eat Enlightened. They are baked crunchy from broad (fava) beans and come in a bunch of yummy flavors like Sriracha, Garlic and Barbeque! For only 100 calories, I get an extra 7 grams of protein and lots of satisfying crush – whoohoo, they work as paleo croutons!

Of course, the most direct way to pump up the protein in a salad is by adding lean red meat; chicken, turkey or other poultry; or fish, shrimp or type of seafood. Today, I’m sharing my recipe for Orange Miso Beef Lettuce Wraps along with a collection of other beef salad ideas I curated in a collection for Mode Stories.

Also, I wanted to share with you a yummy snack I’ve been enjoying lately – Eat Nākd from Natural Balance Foods . Eat Nākd bars are basically fruits and nuts “smooshed” together in a nutritious, healthy bar for convenience Eat Nākd Protein Crunch bars are just as delicious and are have a bit of plant-based protein added for sustained energy. Individually wrapped for convenience and available in a ton of tempting flavors (hello chocolate mint), these bars are the perfect way to get some quick energy before a workout or when you need a little pick-me-up to nosh on at the office. They are also vegetarian and Paleo diet friendly; gluten, wheat and dairy free; and have no added sugars or hidden extras. These bars are made in Britain and you can order online with quick delivery – this product totally worth checking out!

Click photo to sign up!

Join the 30 Day Protein Challenge — you’ll learn how to get enough protein in your diet. Or, you’ll discover why you should rearrange the protein you’re already eating — did you know most Americans eat 2/3s of their daily requirement at dinner? It needs to be evenly portioned out through the day! The #ProteinChallenge also gives you access to delicious recipes and support with nutrition tips and a hunger scale to help you optimize your health!

Beef Up Summer Salads #ProteinChallenge #ModeStories http://bit.ly/1ffj5dK

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What is your favorite or most unusual way to add protein to a salad? Please share in the comments below — XOXO, Jennifer

This post is sponsored in part my Mode Media.

Miso Orange Steak Lettuce Wraps

This healthy, Asian inspired salad can be grabbed and wrapped up to-go -- or eat like a traditional salad! Beef and edamame beans pump up the protein so you'll be satisfied through to the next meal!

Cuisine: Asian

Ingredients

2 10 ounce beef Strip Steaks Boneless, cut 1 inch thick
16 leaves Boston or butter lettuce leaves (about 4 to 5-inch diameter)
2 cups ssorted rainbow slaw mix – chopped broccoli stalk, matchstick carrots, shredded cabbage
1/4 cup frozen shelled edamame beans, thawed
1/4 cup thinly sliced radish
1/4 cup slivered toasted almonds
4 ounces Mandarin orange segments
1/4 cup Green Garden Orange Miso Dressing (or Asian vinaigrette of choice)

For Wet Rub

2 tbsp Sriracha sauce
2 cloves garlic, crushed
1 teasponn ground black pepper

Instructions

Combine Rub ingredients; smear evenly onto beef steaks.
Place steaks on grid over medium, ash-covered coals. Grill, covered, 11 to 14 minutes (over medium heat on preheated gas grill 11 to 15 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
Carve steaks into slices. Place lettuce leaves on serving platter. Evenly layer vegetables onto lettuce leaves. Top evenly with steak. Drizzle with vinaigrette; sprinkle with nuts.
Tip: To pan-broil steaks, preheat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook steaks 12 to 15 minutes for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

Watermelon Cherry Cake with Choco Coconut Cream

Posted on July 2, 2015 by Jennifer FIsher

I love having my birthday the day before America’s – it makes me feel super patriotic and sparkly and sunshine summery. I’m usually celebrating at the lake, the river or beach along alongside a sea of other 4^th of July weekend revelers who are unwittingly my party guests – the more the merrier! One of the most memorable birthdays ever was on my 14^th year when a full orchestra of Culver Military Academy hunks stopped their steamboat by the dock and played “Happy Birthday” and shot off fireworks just for me, I was giddy and giggly for days. The girlfriend I was visiting with had the best grandma ever for pulling off that swoon-worthy surprise!

Jennifer Fisher Austin Runner and Fitness Enthusiast - TheFitFork.com

Celebrating my birthday early with family at the lake.

Please, no gifts — unless it’s a watermelon!

There are so many great things about having a 3^rd of July summer birthday – I can wear my favorite sundress and sandals or better yet, a just bathing suit and barefoot. I can float around on the river all day and stay late at the country dance boot-scootin’ and catching fireflies, no worries about getting up early the next day – it’s a holiday, y’all! Sometimes, I am lucky enough to celebrate with my Aunt and Sister-in-Law who both have birthdays during the same week. If we happen to stay in town, my birthday weekend always includes running the Freedom 5k with family and good friends– a race that features watermelon at the finish line.

So YOU are invited to my birthday this year, can you come? There will be lots and lots of fun along with my favorite foods, especially watermelon. The dress code is casual and there’s no need to bring a gift. .. err, unless you want to wrap up a watermelon.

The cake will be a fruit, fun and fabulously fit dessert – Watermelon Cherry Cake with Choco-Coco Cream! You may have seen these “cakes” that feature a big hunk of watermelon as the base instead of traditional spongy, sweet cake. In honor of my favorite seasonal flavors, my cake is piled high with ripe red cherries and topped with and alternative chocolate cream made frm whipped full-fat coconut milk to keep it paleo-ish, raw and dairy-free. Don’t miss the easy recipe at the end of this post. Even a huge slice is a light way to end my favorite birthday bash meal of flame-kissed burgers and avocado, black bean and corn salad.

Our beverages will also be watermelon inspired — Watermelon Caipirinhas! But I’ll lighten up this boozy Brazilian drink with just a half shot of cachaça because I’m a certified lightweight! Kids will keep cool with my drinking my Watermelon Coconut Cherry Sippers – tasty, healthy and hydrating! I think I’ll have one of these too!

Check out the other delicious watermelon cakes and desserts at Watermelon.org and follow my Living on the Wedge Watermelon board on Pinterest for lots of great watermelon recipes and ideas.

Happy Birthday to Me! Cherry Chocolate Watermelon Cake #LivingOnTheWedge @WatermelonBoard http://bit.ly/1IwJHlT

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What are you doing this weekend to celebrate? Will you have watermelon? Share in the comments below – XOXO, Jennifer

The post is sponsored by the National Watermelon Promotion Board. However, the opinions and content (unless otherwise noted) shared are my own and NWPB did not tell me what to say or how to say it.

Cherry Chocolate Watermelon Cake

Prep Time

30 mins

Total Time

30 mins

Course: Dessert, Fruit

Cuisine: American

Servings: 12 servings

Ingredients

1 medium-large seedless watermelon
1 14 - 15 ounce can coconut cream or full-fat coconut milk chilled 8 hours or overnight
2 tbsp cocoa powder
1 tsp stevia powder
3 pounds fresh cherries with stems
1 bunch fresh mint
14 cup chocolate curls

Instructions

Cut ends off watermelon so that it sits flat on platter, reserve ends for use later. Continue to cut rind off, starting at top of watermelon “cylinder” going downward.
Chill mixer bowl in refrigerator for 15 minutes. Add heavy cream and whip with whisk attachment until stiff peaks form. Whip in cocoa powder and stevia (may substitute ¼ powdered sugar, if desired).
Cut stems off cherries, leaving a 1/3” stub to secure into watermelon. If cherry is missing its stem, use a toothpick to secure. Start at bottom and work around watermelon going upward until entire sides are covered.
Pour chilled coconut milk into cold mixer bowl, beat with cold mixer paddles for 30 seconds. Add cocoa and stevia, beat and additional minute or until incorporated and creamy.
Pile up whipped coconut cream on top of cake. Use melon baller to scoop out watermelon balls from ends.
Decorate top with watermelon balls, cherries and mint. Use store-bought or homemade chocolate curls (or mini chocolate chips) as the chocolate garnish.