How I Wormed my Way to a Turkey Trot Win + Giveaway

The Original Worm - Rolling Body MassagerI’m just sharing a day from my Thanksgiving – it’s all good and I’m giving thanks and feeling blessed!  The morning started with a run – the Thundercloud Turkey Trot (5 miles) in downtown Austin. Well, let’s back that up, it actually started with a worm – The Original Worm. The Original Worm is a massaging body roller that provides trigger point release to combat stiffness, pain and stress in muscles and joints – I’m hosting a giveaway and one of you will win your very own — so keep reading on!

Forearm Stand Variation - TheFitFork.omSo, why might I need to worm? Ha, have you looked at my Instagram profile! On Tuesday I was at the gym, and after my workout I thought I’d wind down with some yoga – it didn’t go as planned. While up in a forearm stand variation, I was taken down my a writhing, hideous calf cramp –  I was trying not to howl and cry in public and after it passed, it felt like I had pulled the muscle. Plus, my hammies and glutes were still super tight from an 8 x 800m marathon workout two days prior.

Thundercloud Turkey Trot 2015 - Jennifer Fisher

The Original Worm GiveawayThe early bird gets the worm –and I’m not kidding. I’ve been putting my way-too-early mornings to productive use with this therapeutic tool – it’s like cross between a foam roller and tennis balls wrapped up in neoprene (pink or black).  At first I was a little freaked out I wouldn’t be able to run the Turkey Trot on strained calf and tight glute. But, after rolling, whacking and a little wiggling, I was able to get rid of all my kinks before lining up on the start. In the end, the Turkey Trot went pretty well despite some rain and muggy conditions – out of a field of 20,000 participants, I trotted away with 7th overall female and 1st overall Master – and my calf kink is gone.

Of course, The Original Worm is a great recover aid too, and worming after a race or intense workout is a preventative measure for stress out muscles. It comes in a carrying pouch and both sizes are small enough to stick in a gym back, but big enough to get the job done.  Just look at all the things The Original Worm can do!

worm collage

So, if you run, Crossfit, yoga, rock climb, parkour, obstacle course race, play basketball, soccer or football, you definitely need one of these WORMS – it’s like having a massage therapist on hand at all times. Also perfect for travel – I use it for relief on plane flights or when stuck at a standstill in my car during rush hour! Oh, and this company is Austin-based which makes me love it even more!

Enter to win your own Worm via the Rafflecopter app below. Also, check out The Original Worm website to get the specs on the two sizes, colors, care instructions, more uses and such. Enter by Dec. 11, 2015! In the meantime, order a few to give as holiday gifts to your fitness friends!

Also, I have another giveaway going on right now for a $25 Visa Gift Card, check that out too – that one ends December 3, 2015.

a Rafflecopter giveaway

Crunchy Baked Ancho Honey Salmon a Spartan Beast Feast!

Save 20% on spartan race code: UBST24-TK88D27So, I ran the Spartan Beast Dallas this past Saturday. It was muddy – really, really muddy thanks to record Texas flooding.  This is only the second obstacle course I’ve raced and the first as an elite —  I knew to expect the unexpected, but damn – it was a crazy from just trying to get into the parking lot . . . . . . . and then trying to get out, let alone the course.

Stuck in mud at Spartan Beast Dallas

The race was delayed while they rerouted the trail due to raging rivers. I got hungry. Then I got muddy – really, really muddy. I was hoping to dominate the running, but the ankle-deep mud made lifting each footstep up out of the muck difficult for me . . .and everyone. On this course, I think my favorite obstacles were the barbed wire crawl (the mud made for good slithering) and the monkey bars (because swinging around like a chimpanzee is just plain fun). Spartan Beast Dallas Barbed Wire Crawl

Spartan Beast Dallas Sand Bag Carry The bucket carry and sand bag carry were both hard obstacles given the incline of the hills and the slippery footing. I made a ton of mistakes but am excited to run another and see improvements in my strategy – and I’m happy to report that I came in as the 14th Elite and 2nd  Master Elite at the Spartan Beast Dallas  . . . and I’m not too badly banged up. The worst of it was a thigh rope burn and a goose egg on my head where I slid right into a tree limb!

Get 20% off any U.S. Spartan Race: Sprint, Stadion, Super, Beast, Ultra Beast, Trail, Kids and Hurricane Heat! All Heats! Sign Up Today! — Use code: SAP-936039P

Crunchy Baked Ancho Honey SalmonSo, enough about running and hurdling over stuff – onto the food! This easy dinner recipe for Crunchy Baked Ancho Honey Salmon is deliciously flavorful and surprisingly satiating even served atop a salad thanks to protein and heart-healthy fats. I love southwestern and spicy-sweet flavors and this fish recipe was inspired by a savory-sweet Ancho Honey Granola I made a few months ago – I originally served the granola on top of an heirloom tomato salad, but the leftovers are perfect for making a crunch topping. If you want to make the whole batch of granola (keep it in the freezer for long-lasting yumminess and recipe inspiration), check out the recipe post – otherwise, I have pared down the ingredients for just enough to make a topping for 4 salmon fillets.

So, how do you make your salmon? Saute, bake, special seasonings or sauces? And, have you ever run an obstacle course race — love it or leave it?  Please share in the comments below — XOXO, Jennifer

Crunchy Baked Ancho Honey Salmon
Prep Time
5 mins
Cook Time
20 mins
Total Time
30 mins
 
The slightly-spicy, slighlty-sweet crunchy topping on top of succulent salmon is such a contrast in textures -- and a real treat! Clever enough for company, but easy for busy weeknight dinners.
Course: Main Dish, Salad
Cuisine: American, Southwestern
Servings: 4 servings
Ingredients
  • 1 1/2 tbsp coconut oil
  • 1/4 cup raw pepita (pumpkin) seeds
  • 1/4 cup slivered raw almonds
  • 3 tbsp honey (divided)
  • 1/2 cup old fashioned oats (gluten free if needed)
  • 2 tsp chia seeds
  • 1/2 tsp coarse sea salt
  • Garnish: Avocado, jalapenos and diced tomato
  • 4 6 ounce salmon filets
Instructions
for topping
  1. Add coconut oil to large skillet and bring to medium-high heat.
  2. Add pepita seeds, slivered almonds and chili powder to skillet and stir for 1 – 2 minutes or until beginning to toast. Add 1 ½ teaspoons of the honey and stir to combine.
  3. Mix oats, chia seeds, dried cilantro and sea salt to skillet, stirring well to coat with honey mixture. Continue to stir over medium heat for approximately 5 – 6 minutes longer, taking care that honey doesn’t start to burn.
  4. Remove from heat and let cool for 5 minutes on paper towels.
for fish
  1. Preheat oven to 400 F degrees.
  2. Place salmon filets, skin side down, on foil-lined baking sheet. Drizzle tops of salmon filets with evenly with remaining honey; lightly rub in with fingers.
  3. Top each filet evenly with oat mixture, patting down with fingers. Bake in pre-heated oven for 12 to 14 minutes, or until salmon cooked through and flaking.

Pomegranate Beet Smoothie and Hill Country Half Marathon Win

Pomegranat - thefitfork.comFirst, let’s fruit chat, because food always comes first — even before winning races! Anyway, it’s that time of year – pomegranates are on parade at the grocery store now through early winter!  This big red fruit is a precious member of my produce bin, those little arils inside look like ruby-red jewels and razzle dazzle with sparkling flavor. In addition to big flavor, pomegranates are a superfood offering an abundant supply of antioxidants, potassium and vitamin C – and are also a good source of dietary fiber.

Pomegranate at Fresh Summit and TheFitForkThis past weekend at Fresh Summit (Produce Marketing Association) I got to see all the pomegranates in every imaginable way – from whole fruit and pre-packaged arils for convenience to a variety of juices and sweet snacks. The pomegranates I see in my market are about the size of a softball, but some of the beauties being shown off at this produce convention were almost the size of bowling balls.

Pomegranates are picked and delivered ripe, so pomegranates can be purchased and enjoyed right away.  A tip to take home the best in the bushel is to look for a pomegranate that feels heavier than it looks – a good indicator that the inside is loaded with juicy flesh. You can keep whole pomegranates on the counter for a week or so and in the product bin of your fridge for up to three months! However, once the arils are removed, it’s best to enjoy them within three days. In addition to the smoothie recipe I’m sharing below, pomegranate arils are also excellent sprinkled on salads, yogurt and mixed into sauces.

Pomegranate Beet Smoothie Pomegranates are juicy good news for everyone, and maybe even more so for individuals with an active lifestyle.   Some research suggests the polyphenols in the juice of pomegranates can help offset delayed-onset muscle fatigue in trained athletes. Beets (also in the featured smoothie recipe) are high in nitrates which can help reduce the oxygen cost of exercise and enhance efficiency. This is why I’ve always loved a beet juice smoothie — check out my Sweet Beet Smoothie.  Plus, with the quality protein found whatever protein powder you use (or the Core Power I like), perfect for pre-workout fueling and post-exercise recovery, this Pomegranate, Blueberry, Beet Protein Smoothie is a winner in every way!

Edit: I recently came across Beet Juice Powder — I love it! It’s more economical than buying pre-made juice and waaaaaaay less messing than juice beets at home.  

Pomegranate Beet Smoothie Pomegranate, Blueberry, Beet Protein Smoothie: In a blender, add 12 ounces vanilla almond milk, one scoop protein powder (or sub one bottle of Core Power Vanilla for milk and protein powder), ½ cup pomegranate juice, ¼ cup pomegranate arils, ½ frozen blueberries, and ½ cup shredded fresh beet. Blend until smooth, adding ice as needed to achieve desired consistency. 

Jennifer Fisher winner 2015 Hill Country Half MarathonI also want to give you the quick recap on the Hill Country Trivium on October 18, 2015 – there was a 10k, a half marathon and full marathon. I ran the half marathon and the recap — It. Was. Hilly. I am no stranger to hills, we have plenty in my neighborhood and I’ve been an ambassador for the hilly Zooma Women’s Race Series in the Texas “Hill Country.”  This race I would say was comparable in hills to Zooma, but with an extra bad boy that started at mile 4 and pretty much lasted through mile 5 – or so it seems. It was rough, it was tough, but I got up – I wish I would have looked back over my shoulder to see the challenge of the climb (which reduced me to walking more than once). I used the mantra from the Unbroken story more than once — “If you can take it, you can make it”!

Jennifer Fisher Hill Country Half Marathon Course REcord in AltraSo, I endured the hills and the suffering and the story ended well – I WON the half marathon as the first female finisher and also the FIRST finisher male or female. Yup, I chicked the guys – knowing I was probably going to pull it off was all that kept my lactic-acid, jello’d out legs going in the final two miles — that and my awesome The Ones from Altra Running (light for speed yet just enough cushion in the roomy toe box to keep feet happy coming down the steep hills).   Also a fun touch at the race – everyone got a slice of pie at the finish!

Check out my friend Jill Conner’s blog for great fitness and life inspiration —
like Tips for a Productive To-Do List! I so need that!

 

Do you like running in hills? What’s the hilliest race you’d finished? Pomegranates — do you buy the whole fruit or the pre-packaged arils? Please share in the comments, XOXO – Jennifer

Tart Cranberry Grape Protein Bites Recipe #BehindTheMuscle

This post is sponsored by Isopure, but recipe, editorial remarks & enthusiasm are all mine!Tart Cranberry Grape Protein Bites TitleI was looking for a snack to take on a trail run the other day and just wasn’t happy with the packaged options available. I wanted something that would offer me enough quality carbohydrates to keep my body moving, but also protein for sustained energy and muscle recovery. It was going to be a long day – I also had a big workout planned later in the day. I needed to avoid nuts, wanted a snack that was good for my guts, and was in the mood for tart and tangy, something completely different that the normal chocolate and caramel concoctions. A big order!

Tart Cranberry Grape Protein Bites using Isopure AminosI ended up making my own concoction, Tangy Cranberry Grape Protein Bites — perfection and just what I “ordered”!  Made with a whey protein isolate and Isopure Amino Acids, I knew my workout snack was going to give me quality nutrition for muscle recover and building – especially with those BCAAs.

Drinking Isopure Aminos right after my workout has been really helping with muscle recovery! I’ve blogged about the Isopure Amino Acids before, I love this product – not only does it taste great, it features everything I need for head-to-toe recovery including all the branch chain amino acids ( BCAAs) to help me make more of my muscles, but also tart cherry to ward off inflammation and L-theanine for a calm and relaxed mind.

Other nutrition perks of these on-the-go energy protein bites? Lots of vitamins and minerals (especially vitamin C) and quality carbs to keep the engine revved on high. Not only are the unsweetened cranberries and drizzle of honey a good, dense source of carbs for any high-energy sport, the unmodified protein powder used serves the dual purpose of binder and beneficial resistant starch.

So, what am I talking about when I say unmodified potato starch is a “resistant starch”? It’s a type of prebiotic starch that “resists” digestion and prevents spikes in blood glucose and insulin.  As a type of prebiotic (aka, and digestible carb), it helps to establish and support good gut health – the right environment for gut bacteria. Studies are also suggesting that resistant starches may also help contribute to weight loss through lowered blood sugar spikes, decreased appetite, lessened fat storage in fat cells and preservation of lean muscle mass. There are many kids of resistant starches, but unmodified (aka, raw) potato starch is a reliable and easy-to use option (the Bob’s Red Mill brand is sold at most stores). Anyway, all the science is a little over my head, but I thought this article How Resistant Starch Will Help to Make You Healthier and Thinner  at ChrisKresser.com was very helpful in understanding.

Tart Cranberry Grape Protein Bites using Isopure Aminos

Tangy Cranberry Grape Protein Bites

  1. Add cranberries, honey and water to work bowl of food processor and process for 1 -2 minutes, or until cranberries very, very finely chopped up and sticky.
  2. In large bowl, mix together protein powder, amino powder and potato starch until combined.
  3. Add dry mixture to cranberry mixture about ½ cups at a time, processing each time until incorporated. Dough should be forming up into a big ball with some crumbling back down. If mixture still looks too sticky, process in 1 tablespoon of potato starch at a time until desired results are achieved.
  4. Roll into 24 bite-sized balls approximately 1-inch in diameter. May be left out in gym bag, but store in refrigerator overnight for best freshness.

Quick Macros Per Bite: 50 calories, 7g protein, 18g total carb (0.3g sugar), 0.125g fat, 12% DV Vitamin C,

 

Hope you get a chance to make this easy protein bite recipe for your next run or workout. They pack really well in a little zip top bag that you can take wherever you go, they don’t melt or fall apart or “go bad” sitting out all day. Stash a handful of these recovery treats in a fuel belt, pocket or gym bag and then feel free to KILL that workout knowing all your post exercise nutrition needs will be met in a few little “bites”. Also, check out Isopure BCAAs and all the other clean, lean quality protein products they offer.

Do you have a homemade workout snack? Have you ever heard of resistant starches? Did you run a race, have a fitness competition, do something else fabulous this weekend? Please share in the comments below – XOXO, Jennifer 

Run, Workout, Eat, BCAA 2x Day, Repeat! + Med Ball WOD

Jennifer Fisher Austin Runner - Zilker RelaysRunning comes naturally to me, it always has and I am so thankful for that. Being a runner is part of who I am (been running strong for 25 years), and God-willing, I’ll be competing at some level for many more decades. But I don’t just wake up and assume my body will perform like my ego thinks it should. I’ve eaten crow too many times for that. Staying where I want fitness-wise takes a holistic, whole-body approach which includes training smart along with eating and sleeping well. While real estate tycoons capitalize on location, location, location – we athletes make our gains on recovery, recovery, recovery!

Now, as hard as it is to admit, my gains look a little different. I’m no longer that runner in my late 20s who can train hard and play hard and still pull of a 2:50 marathon. Flash forward 20 years (and it was a flash), and I’ve slowed some . . . while that’s a hard pill to take some days, I remind myself that I perform at a higher level on an age-graded scale and, overall, I’m a stronger, more well-rounded athlete. I actually workout now– not just run!  I just have to pay more attention to rest and nutrition as part of my recovery strategy.  Today, I’m recovering from a run and this Med Ball Workout.

Medicine Ball Workout

Sleep is so important for recovery and a problem area in my life, but I’ll get to that later. Nutrition is the other main component, and thankfully I can more easily control how goes down with my workout recovery! I optimize my performance for the next day by eating a colorful, wholesome diet with plenty of muscle-making protein balanced with healthy complex carbs. After an intense effort, I have a 3:1 carb-to-protein ratio snack or shake within 30 minutes (typically a whey protein isolate in the form of a shake or bar), followed up by a good meal within a couple hours. Personally, for my size, I’m eating about 100 grams of protein a day to support my active lifestyle – that’s quite a bit, but not undoable if choosing lean proteins or super-clean protein powders.

Drinking Isopure Aminos right after my workout has been really helping with muscle recovery!

Isopure AminosStill, I sometimes have trouble with achy joints, dead legs or delayed onset muscle fatigue (damn you CrossFit). I’ve started taking a great new lean amino acid protein product immediately after I exercise (in addition to my protein snack)–  Isopure®  Aminos. If you think amino acids are for hard-core bodybuilders only, look at me and think again. This forward-thinking formula supports comprehensive body and mind benefits with BCAAs combined with Tart Cherry (to reduce inflammation and thusly next-day soreness) and L-Theanine for a relaxed, calm feeling. There are studies that suggest both tart cherry and LTheanine also help to promote better sleep – yay!

Research shows that the biggest surge of muscle-making growth hormone happens while we sleep, so it’s important to get enough quality snoozing time and have adequately eaten before bed. To fuel my body through the night, I always have a slow-digesting protein snack before bed such as Greek yogurt, almonds or a protein powder shake – if I don’t, I’ll wake up before 4 am hungry! Adding a BCAA product like Isopure®  Aminos can also help with the night-time muscle recovery and building process – plus, the Tart Cherry brings on the elusive Zzzzz’s!

Isopure AminosSo, are you wondering — how do you use this stuff? Just put a full scoop of Isopure®  Aminos into 10 – 12 ounces of water – I appreciate that it dissolved really easily into my water bottle, no shaker or blender required. Isopure Aminos also tastes really good and refreshing after a sweaty workout or run and comes in yummy flavors including Cranberry Grape, Alpine Punch and Cherry Lime.

With only 10 calories per serving, there’s no worry about busting your daily allotment – it’s just a great booster to pair up with a whey protein isolate or other protein-rich food.

Isopure AminosCome back on September 29th – I’m sharing a yummy bedtime snack using Isopure Aminos. Meanwhile, check out ISOPURE to get more info on how it can help you bring your strongest fight to a workout every time!

Do you take any post-workout supplements? How many hours of sleep are you logging per night? Please share in the comments below — XOXO, Jennifer

This post sponsored by ISOPURE. All opinions and experiences are my own.