Wednesday WOD – Turn Hump Day into Jump Day!

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jennifer fisher - thefitfork.com - jumping and pumping WOD

I have a fun workout for you today! Get those legs jumping and your arms pumping with this four element extravaganza. You’ll need a jump rope, medicine ball (any weight), gymnastic rings and a sturdy platform for jumping. A combination of cardio mixed with plyometrics and body weight training, you’ll find this WOD to be fun yet harder than it sounds. Thanks to Valerie Hunt at CrossFit and Fearless for helping show off some of the moves. Try to complete three to five rounds! Let me know how it goes in the comments.

Two Minutes of Jump Rope: I jump with two feet together, getting only as high off the ground as I need to in order to clear the rope. It’s about efficiency. If you’d rather skip rope or go for some harder-core “double unders,” by all means, please do!

dog jumping rope (1)

Don’t let a little lap dog show you up!

Five Kipping Ring Dips: Support yourself on the rings and dip downward with your chest, bending your arms at the elbows. To gain momentum upward, tuck your knees up and then quickly extend them as you push with your triceps back to the upward start position.  I’m sure you’ll do better than I did, I got the giggles.

Ten Medicine-Ball to Box-Jump:  Stand about 18-inches behind a box  with a height you are comfortable using.  To the back of you place a Dynamax medicine ball in the spot where your rear would naturally land if you were to sit down.  To complete one rep, jump forward onto the box extending with hips fully. Next, jump backward to your starting line and sit down onto the ball (be careful to make sure you’ve landed in the right place and it’s actually there)! Watch Valerie demonstrate in the video. If this is too challenging, stick with regular box jumps and focus on landing back on the start line when jumping off. Once you’ve mastered this, you can add in the medicine ball.

Fifteeen Chest-to-Floor Push Ups:  Go all the way down on these pushups and touch your chest and belly to the floor before extending back upward.  Keep your core tight, it helps!

jennifer fisher uawomen whatsbeautiful fitfluential

Whey Tasty! White Chocolate Protein Ice Cream Sandwiches

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jennifer fisher - thefitfork.com - white chocolate protein ice cream sandwichThe harbinger of summer in my neighborhood is the melody of the ice cream truck pulling onto the street. I’ve been hearing this seductive siren song a lot this week; in fact, I think the driver is getting a little aggressive peddling his pops every day after school lets out. Bomb pops, fudgsicles, and nutty buddies, oh my!  The traditional ice cream sandwich is my favorite. You know of what I speak – creamy vanilla ice cream between two chocolate wafers.

While a traditional ice cream sandwich may taste super yummy, it doesn’t really do much for my daily nutrition needs. For example, a Good Humor sandwich marketed as “lite” has 140 calories, 26g carbs, just 2g protein and tons of artificial preservatives. That’s a lot of carbs at the expense of protein, and don’t even get me started on all the ingredients I can’t even pronounce. Based on my refueling needs for running and working out, I aim to get around 18-25 grams of protein 5 times per day – so protein is just as important in my snacks as it is in my main meals. The nutrition information on the back of my Good Humor ice cream sandwich is putting me in a bad mood.

After hearing the ice cream truck roll by and about to cave in, I had a light bolt moment! I knew I could kick up this idea of a frozen confection with some quality protein powder and tweak the rest of the recipe to be healthier too. With a quick turn on my heels, I headed to the pantry for my canister of Designer Whey 100% Premium Protein Powder, a great-tasting product that delivers 18 grams of protein per 100-calorie serving (the optimal amount of protein to take in at one sitting) and uses only natural flavorings and sweeteners. And, it’s also a good source for calcium, vitamin D, and B-vitamins. I’m definitely going to use this protein powder in my new ice cream sandwich recipe!

White Chocolate is just one of the many decadent Designer Whey flavors!

White Chocolate is just one of the many decadent Designer Whey flavors!

The chocolate wafer cookies in my White Chocolate Protein Ice Cream Sandwich Recipe are made with coconut flour, coconut sugar and coconut oil making them gluten-free. And, they are also Paleo-friendly – that is until you add in the ice cream (but hey, this ice  cream is still really healthy as far as ice cream goes). Because whey is derived from dairy products, it doesn’t make the cut with a 100-percent paleolithic philosophy. However, strict caveman eaters can swap out with a coconut milk whip or frozen banana mash instead – just not as much protein.

 

 White Chocolate Protein Ice Cream Sandwich Recipe

Cookie Ingredients:

  • 3/4 cup coconut flour
  • 2 tablespoons cocoa powder
  • ¼ cup coconut sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon baking powder
  • ¼ cup coconut oil, melted
  • 1 large egg
  • 3 tablespoons almond milk

 Ice Cream Ingredients:

In a medium bowl, add coconut flour, cocoa powder, coconut sugar, salt and baking powder. Mix thoroughly.

In a separate bowl whisk together the melted coconut oil, eggs, and milk. Gradually add the wet ingredients to the dry and stir until it forms a thick dough. Dough will be fairly crumbly at the beginning; use your hands to form it into one big ball.

On a clean work surface, roll out the dough to approximate ¼” thickness. Using a round 2 ½” diameter cookie cutter, cut out circles. Reroll dough scraps as necessary and continue cutting circles until all dough used. Dough should create enough for 16 cookies. Bake cookies on a lined baking tray at 350 for 10 minutes. Remove to wire rack to let cool completely.

Meanwhile, combine almond milk, Stevia and protein powder in a bowl and whisk until protein powder is completely incorporated and all lumps are gone. Pour into electric ice cream maker and prepare according to manufacturer’s instruction (my Cuisinart takes about 20 minutes).  If ice cream still seems a little soft, transfer to a storage container and let harden in the freezer for a couple hours.

To prepare ice cream sandwiches, scoop approximately 1/2 cup of ice cream and set on top of chocolate cookie. Set another cookie on top and gently press down; repeat with the remaining cookies and ice cream.  Eat quickly or return to the freezer to enjoy later.

Serves 8.

Nutrition Information (per serving) 188 calories, 15g protein, 26g total carbs (9g sugars), 148mg sodium, 11g total fat (8 saturated fat)

By the way, Designer Whey also makes other great products for sports nutrition including ready-made shakes, protein bars and Protein 2GO® .I whole-heartedly agree that whey protein is a real winner for post-workout recovery and nutrition. I’ve been stashing the packets of the lemonade flavor in my gym bag. With 50 calories and 10 grams of muscle-making protein, it’s been my little boost after running intervals and before my strength-training.

 

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What’s Beautiful 3.0 Challenge – Taking Fitness & Teamwork to Epic New Level

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I am so excited to be part of a sponsored campaign for the Under Armour’s What’s Beautiful challenge — together we’re redefining the female athlete by encouraging you all to set fitness goals, reach those goals and then set your sights once unimaginable dreams with all your new found badassery.

under armor costa rica whats beautiful

Join me in the challenge; you know want this friendly kick in the rear to get your spring and summer fitness journey in gear.  It’s easy –just go to the What’s Beautiful challenge page, set a personal goal you can accomplish starting today through the next 10 weeks and then document yourself making it all happen – the sweat, the suffering and the smiles! You’ll be in the running for awesome swag from Under Armor along with a chance end up at a yoga and relaxation retreat in Costa Rica.

If you’re not a one-woman wolf pack (really, who is?), then join or start a team once you’ve registered. The motivation, accountability and empowerment, these are all the benefits of surrounding yourself with the support of a team.  I’ve started a team called “Fit, Fearless and Forty-Something” and I’ve seen other teams I might join like “Boston Bound” among others. If you don’t see a team that matches your goals, then go make one!

whats beautiful fit fearles and forty something team under armour

Teams of athletic women will . . . . motivate, inspire and keep you accountable!

My goal is to win my age group (40-49) at the Austin Fit Magazine “FitTest” this summer. That’s right; I’m setting the goal high. I competed last year with a hurt back and placed 7th, so it’s not unrealistic – but still something to work hard towards.  The day-long challenge has 10 events, ranging from a medicine ball throw to a one mile run, plus (new this year) an additional two mystery tests! I’ll update my What’s Beautiful profile page every week with the test element I’ve been working on the most.

2012_06 afm fittest afterwards

Me and the hubby celebrating after last year’s AFM FitTest!

What is your goal going to be? If you don’t have a goal, get a goal!  It could be crossing the finish line of a 5k, getting a new PR at the dead lift, or accomplishing a new skill like a back bend or butterfly stroke – or making the roller derby team!  If you don’t want to go it alone, make a team goal – walking a combined 1000 miles over the 10 week challenge, logging 10 hours of group planking, or winning the summer softball league championship. I’m just throwing ideas out there!

Soooo .  . will you join Under Armour’s What’s Beautiful challenge?   #IWILL #WhatsBeautiful

Fresh Feast – Farmer’s Market Beef, Veggie & Brown Rice Salad

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jennifer fisher - thefitfork.com - farmers market beef veggie saladIn the excitement of debuting the Beef. It’s What’s For Dinner ad, I forgot to add one of my favorite beef dishes to my Top 10 List of Beef Recipes.  Boasting colorful veggies, lots of good lean beef protein, and whole grains, the Farmer’s Market Beef Vegetable & Brown Rice Salad is a repeat winner and a real beauty on the table. One serving has 36 grams of protein and just 6 grams of carbs. Make a big batch for dinner and then pack the leftovers in a to-go container for a sustaining snack on a busy work day or a muscle-making mini-meal after a tough workout. It’s even perfect to pack for just lounging around by the pool or on a summer picnic. In case you’re wondering, this photo shows a triple batch of the recipe. I was hungry.

Brown rice is considered a whole grain since it still has the hull. That also means it’s high in fiber and, as far as carbs go, releases sugar slowly into the body. In fact, studies show that those who eat just one half cup of brown rice daily reduce their risks of developing diabetes by 60 percent. Conversely, those who consume white rice regularly increase their chances of developing diabetes more than 100 fold. But, if you still don’t do rice in your diet, never fear! Just take that right out of the recipe, the salad still tastes great.

Farmer’s Market Beef Vegetable & Brown Rice Salad

  • 1 beef top round steak, cut 3/4 inch thick (about 1 pound)
  • 1 teaspoon olive oil
  • 2 cups asparagus pieces (2-inch pieces)
  • 1 medium yellow squash, cut lengthwise in half, then crosswise into 1/4-inch thick slices
  • 3 cups hot cooked brown rice
  • 1 cup diced, seeded tomatoes
  • 1 cup canned garbanzo beans, rinsed, drained
  • 1/4 cup fresh basil, thinly sliced
  • 1/2 teaspoon salt

Marinade:

  • 1/4 cup olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon minced garlic
  • 1 tablespoon honey
  • 2 teaspoons fresh thyme, chopped
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

Combine marinade ingredients in small bowl. Place beef steak and 1/4 cup marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight. Reserve remaining marinade in refrigerator for dressing.

Remove steak from marinade; discard marinade. Place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 12 to 13 minutes for medium rare (145°F) doneness, turning once. Remove; keep warm.

Heat oil in large nonstick skillet over medium-high heat until hot. Add asparagus and squash; cook and stir 7 to 8 minutes or until tender. Toss with rice, tomatoes, beans, basil, salt and reserved marinade in large bowl.

Carve steak into thin slices. Serve over rice salad. Serves 4.

Nutrition information per serving: 514 calories; 15 g fat (3 g saturated fat; 8 g monounsaturated fat); 61 mg cholesterol; 593 mg sodium; 6 g carbohydrate; 7.3 g fiber; 36 g protein; 8.6 mg niacin; 1.1 mg vitamin B6; 1.5 mcg vitamin B12; 5.9 mg iron; 50.8 mcg selenium; 7 mg zinc.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
From The Healthy Beef Cookbook, published by John Wiley & Sons

Look Who’s Making Beef For Dinner! My Magazine Ad + Recipes

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jennifer fisher beef thefitfork mediumHuh? What? No way!  Yes, that’s me! I’m excited (and honored) to announce that I am being featured in the BEEF. It’s What’s for Dinner national ad campaign. The print ads will appear in the June issue of Saveur, the July issues of Self and US Weekly, August issue of Parents and Kraft Food & Family and the September issues of Everyday with Rachel Ray.

If you’ve read this blog more than once, you’ve probably noticed that I have a thing for beef.  I’ve said it before and I’ll say it again, there are 29 lean cuts of beef that provide not just quality protein but also loads of iron, zinc, B vitamins and other nutrients that are vital to sports performance and recovery . . . and just wholesome family eating in general.

What are my favorite lean cuts of beef? Personally, I love tenderloin (natch), tri-tip and top sirloin and I feel completely confident serving my family the flat center cut of brisket and 90% lean ground beef. In honor of the big reveal, I’m listing my top 10 favorite beef recipes that I’ve posted in the past.

 Bonus recipe for my fellow burger lovers:

I-heart-beef

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