Tag Archives: endurance

Chocolate Maca Mint Chip Protein Smoothie – Hoping #FTW

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Chocolate Maca Mint Chip Protein SmoothieIt is still smoothie time in the great ATX — it’s been in the high 90s this week! It’s so hot you can’t leave a bag of chocolate chips in the car for an hour — lesson learned. That being said, I’ll drink a smoothie (and eat deformed chocolate) pretty much anytime of the year . . . it’s such a quick and easy way to make a nourishing meal to take on the go.Chocolate Maca Mint Chip Protein Smoothie

Today, I’ve blended up a Chocolate Maca Mint Chip Smoothie for a slurpable, sweet and super healthy start to the day. Who doesn’t love a chocolate protein smoothie, it’s like drinking a milkshake for breakfast. I’ve added maca powder, ’cause that’s how I mix! Maca, a root vegetable indigenous to Peru, is a natural ingredient prized for thousands of years for its ability to boost stamina, endurance and hormonal balance. It includes vital nutrients such fatty acids, fiber, proteins, carbohydrates and minerals. Sign me up for all of this. Thank you maca powder!
maca, mint and chocolateTo add a flavor lift of mint, there are two options. You can use sprigs of fresh mint, which grows so abundantly for me in the summer. But, my fresh mint is looking pretty sad, so my tried-and-true swap in is Instantly Fresh Mint from Litehouse Foods — it’s dehydrated mint that is recipe ready any time of the year. One jar has the equivalent of three bunches of mint inside. Look for it in the produce section of your grocery store in little herb-sized jars — ask the produce manager.

Chocolate Maca Mint Smoothie

Chocolate Maca Mint Chip Smoothie

  • 8 ounce unsweetened almondmilk
  • 1/3 frozen large banana
  • 1 scoop protein powder of choice
  • 1 1/2 teaspoons maca powder
  • 2 teaspoons cocoa powder
  • 1 teaspoon Instantly Fresh Mint (or fresh leaves)
  • 2 teaspoons mini chocolate chips

Add all ingredients to blender, adding ice as needed. Blend until smooth. Makes 1 serving!

 

So yeah, I’m going to me needed all the energy, endurance and stamina I can get — I have a bunch of races and competitions coming up. I signed up last minute to run the Hill Country Half Marathon in Marble Falls, Texas thus weekend — it’s hill out there y’all. When they keep focusing on the words “scenic,” “beautiful” and “stunning views,” you know that those hills are going to be tough. Also, I’ve got the Spartan Beast in Dallas, it’s an approximate 14 mile run with 30-ish obstacles. I’ve been having so much fun training for obstacle course races, it’s a nice shake up from the traditional marathons and road races I do. Then, of course, San Antonio Rock and Roll Marathon in early December.

Chocolate Maca Mint Chip Smoothie + @SpartanRace #DallasBeast Last Call, Join @thefitfork

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Celebrating with friends at the end of Spartan Race.It’s not too late to join me! Dallas Beast, October 31 and November 1, 2015, Sign Up Now for this Reebok Spartan Race! Save 10% and use discount code FINISH at checkout!

What are YOU drinking this week? What are YOU racing this month? Please share in the comments below – XOXO Jennifer

 

When You Can’t Run, Then Row Workout

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If I can’t run (or don’t feel like it), the rowing machine is my cardio butt-kicker of choice.  Plus, I love it when a CrossFit WOD has rowing as one of the elements; I know I’ll have a chance of making up time lost on dead lifts, cleans, jerks and other such “more muscle, less hustle” maneuvers.

If you’re exclusively a runner, it’s a smart idea to mix up your cardio routine every once in a while. Take a break from running at least one or two days per week!  It’s beneficial to your overall fitness to use some new muscle groups in endurance training, it actually can make you faster . . . so, let me introduce the rower!  This mainstay of the gym is well worth your attention. A rowing workout gives you one of the best cardio workouts around, requiring effort from both your upper and lower body. I also feel it working my core! Plus, rowing doesn’t put as much impact on your joints which means you have higher odds of remaining injury-free.

So if your knees (or your mind) need a break from the daily pavement pounding, try out this rowing workout. It should take about 30 minutes, give or take. The three progressively challenging bursts of rowing for two kilometers each feature “active” breaks in between. Enjoy and row like the wind!

If you don’t have access to a rowing machine, but want to get some of the same muscle strengthening benefits, you can try this rowing band exercise at home.  I like to call it the “faux-row”!

Faux-Row Band Exercise

Step 1:  Lay out a mat, this exercise needs a little padding on the rear. Sit with your legs partially bent out in front of you.  Wrap a resistance band around each hand and stretch it around the balls of your feet, move legs out to create tension in band.

jennifer fisher - thefitfork.com - row drive

Step 2: (above) Drive backward, first with the legs, then lean back with the core, and finally follow through by pulling arms back to chest (like boat rowing) all while keeping back straight.

jennifer fisher - thefitfork.com - row recovery

Step 3:  (above) While bracing your legs with the band, recover by bringing the arms forward first, followed by leaning the core up, and then bending the knees upward a little bit. Repeat steps 2 and 3 seamlessly for 20 – 40 combined reps. Aim for 3 to 6 sets.