How To Fight Off Fall Allergies with Yoga & More

How to Fight off Fall Season AllergiesIf you like to run, workout and enjoy the outdoors, or even just want to relax inside without itchy eyes and incessant sneezing, seasonal fall allergies can be a more-than-pesky problem. Fall is the worst season for allergies sufferers; there are more allergy triggers than any other time of the year. Typically, weed pollens (like the 17 varieties of ragweed) and mold spores peak in the autumn months as do other irritants like dust mites. Ewww.

Don’t let fall allergies kick you in the butt without fighting back. Allergy relief comes in many forms, and usually a multi-faceted approach is what works best. There are many over-the-counter and prescription antihistamines that can help reduce symptoms (I head to MinuteClinic inside CVS Pharmacy to take care of this). Some even say that eating locally-sourced honey and natural remedies can help you build up your defenses.

How to Fight Fall Allergies so You can Run

Don’t let seasonal fall allergies keep you off the running trails.

Practical tips can help reduce allergies, as well. For example, don’t leave windows open during the day and avoid the use of a window fan – both will fast track unwanted pollens and mold spores into your home.  Remember to clean and change air filters every three months to reduce the amount of dirt, debris, and allergens you come into contact with daily. Shake out bedding and wash it often and don’t go to sleep after being outdoors without washing your hair (allergens get trapped in there).

Practicing yoga can also be a good way to help alleviate allergies and boost your overall immune system. Plus, spending even just 10 or 15 minutes a day practicing yoga can reduce overall stress and create a calming effect which, in turn, makes it easier to deal with seasonal fall allergies. Today, I’m sharing Four Yoga Poses to Alleviate Fall Allergies to help you start feeling less clobbered and optimize your overall health. Remember, yoga isn’t a cure-all, although it can aid in your overall allergy-fighting plan. Please seek medical attention for serious allergy symptoms, if you have a fever or think you could have the flu.

Four Yoga Poses to Alleviate Fall Allergies

Downward Facing Dog along with other more advanced inversions can help to release drained mucus trapped in nasal passages. However, experts suggest remaining upside down no longer than one minute.

Plow Pose helps to relieve the pressure of allergies by relaxing and opening up muscles at the base of the neck.

Bridge Pose helps to open the chest and lungs and improve breathing. Backbends and leaning backward over a large exercise ball are other alternatives.

Mindful Breathing helps to increase lung capacity, expel toxins and alleviate allergy-related congestion. Attention to deep, relaxed breathing also helps to relieve stress and create an overall calming effect.

minute clinicIf you’re going to include over-the-counter or prescription medications in your allergy-fighting arsenal, MinuteClinic is a convenient solution to get you feeling better quickly. This walk-in clinic located inside CVS Pharmacies has nurse practitioners and physician assistants who can give you a good look over and recommend the right over-the-counter medications and write prescriptions when medically appropriate.

RSVP here.

Do you have any allergy-fighting tips? Please share in the comments below – XOXO, Jennifer

This post is sponsored by MinuteClinic, however all opinions and yoga suggestions are my own.

How I’ve Kept Running Strong (and Pain Free) for 25 Years

I am participating in a sponsored campaign hosted by the maker of Advil® PM and I received financial compensation and a free sample of Advil® PM caplets. All opinions expressed are my own.

How I've Stayed Running Strong for 25 Years - thefitfork.com

I’ve been running fairly seriously for about 25 years, that’s hard to believe as I type out the words. In my mid to late twenties, I could zip through a marathon like nobody’s business – my marathon PR was just seconds away from qualifying for the Olympic Trails. Let me assure you, it was soul-crushing to see the clock ticking away as I approached the finish line – I had trained to perform better, yet was feeling quite “off.”   I returned by to my hometown and just couldn’t shake the funky feeling, still days afterward. Well, it turns out I was pregnant and that was the beginning of my journey into motherhood (I now have three teenage boys) and I wouldn’t change a thing!

In those early baby days, I took it pretty easy. I jogged with the stroller around the block and would occasionally enter a 5k or 10k fun run. In hindsight, I feel like this stepped-down time kept me from burning out and also preserved my body parts from wear and tear and being in a state of constant recovery. Family and friends were pushing me to return to racing, but I kept putting them off, “saying, not now but maybe when I turn 40.”  Well, that day happened and so I kept my word. Despite the fact that I had done very little training (just the “entry-level fitness maintenance,” as I like to call it) and hadn’t run a marathon in 12 years, I hauled my butt down to the Las Vegas Marathon and did pretty well, all things considered. I was happy and hooked again, but good gosh, was I sore — SO SORE! It was more my mental fitness that got me to the finish line than my physical fitness.

Jennifer Fisher - Running Then and Now

Grandma’s Marathon 1995 . . . San Antonio Marathon 2013! Not my first marathon, nor my last!

Thank goodness my husband is the best travel packer ever. Where I just bring a toothbrush and mascara, he brings a collection of toiletries, vitamins and small pharmacy of over-the-counter meds. That night, he dotingly delivered some Advil® PM to my bedside. Being a bit of a self-righteous purist at the time, I was reluctant to take the medicine initially — but thankfully I gave in! Not only did the Advil® PM deliver relief to my trashed quads, aching feet and sore elbows (really!), the “PM” part helped me drift off to sleep.

To this day, almost eight years later, I’ve been using Advil® PM regularly as part of my nighttime routine after a race or tough workout. It’s not uncommon (and actually expected) that recovery from intense physical exercise takes longer as you get older. As much as I don’t want to admit that, there’s some truth to that. Thankfully, Advil® PM provides me relief from these minor aches, pains and inflammation – plus, I get the benefit of a non-habit forming sleep aid as well!  For me, a pain relief product that also addresses sleeplessness a great thing — it’s hard to turn off my mind after both good and bad days of racing.

Jennifer Fisher Spartan Obstacle Race

Advil® PM helped me bounce back from obstacle aches and pains!

So, today I am still racing ALL the distances, from 1 mile to marathon – I’ve even run a 50 mile ultramarathon for FUN! It was at this 50-miler I learned that a race doesn’t have to be a “race,” it can just be done for fun. That being said, it’s hard to keep my competitive side on the down low for too long. So, to keep myself the best shape I can be while getting older, I’ve starting mixing up my fitness to become stronger and more adaptable.

This has included about five years of CrossFit, Yoga, strength-training, obstacle course races and more. Of course, all of these activities also have their own recovery demands!  Off to Costco now to buy the big bottle of Advil® PM!

Yoga Revolved Side Pose

 

Of course, before taking Advil® PM, you’ll want to consult with your physician to make sure this product is right for you. You can visit for more information and a coupon!

Are you new to running or been at it a long time like me?  What do you do for your aches and pains? Please share in the comments below! xoxo Jennifer

Running Day and Hatch Green Chile Trout

Okay, there’s not real good way to marry up running day and trout in a blog post — unless I say that runners and athletes of all disciplines should be eating fish for it’s abundance of protein, heart-healthy fats and other vital nutrients. Yeah, there ya go, that’s the segue . . . Jennifer Fisher National Running Day 2015 - TheFitFork.com

First off, happy National Running Day! I’ve been running for 25 years and it has been a real blessing in my life. Even though I was the bookworm, shy, non-sporty girl who always won the 600 yard dash in elementary PE, I didn’t start running on a regular basis a year or two out of college. This sorority girl didn’t like to sweat in the 1980s. When I first started running, the sport empowered me, gave me confidence and matured my focus from striving to be the pretty girl to actually being the fierce girl. During early parenthood years, running gave me time alone to collect my thoughts and keep my sanity; running gave me a lift on those days when I was feeling down. As the kids started to get older, I realized that they were watching me run and that I was being a role model they needed.  Running has brought me so many adventures, too many to share, and made my life quite interesting now that I reflect on it. Today, running keeps me focused on a goal (if I feel like it), connects me with my friends and husband and just generally makes me happy – I can’t imagine a day when I wouldn’t and couldn’t be running.

Enjoy some heart-healthy fish and the flavors of the southwest with this easy-to-make, one-dish dinner.

So, here’s the delicious Southwestern Blackened Trout with Hatch Green Chile Medley fish recipe I made for dinner last night, I am a huge fan of Hatch green chile and southwestern spices and this was definitely a winner. The recipe as written is Paleo freindly (if you don’t do corn, swap out for yellow summer squash) — but if you need a little extra sumptin’-sumptin’ to get your motor running, serve the fish and veggies over brown rice. Thank you SizzleFish.com for the awesome fish.

How did you celebrate National Running Day?

Have you ever filleted a fish? 

Southwestern Blackened Trout with Hatch Green Chile Medley
Prep Time
10 mins
Cook Time
12 mins
Total Time
22 mins
 
Enjoy some heart-healthy fish and the flavors of the southwest with this easy-to-make, one-dish dinner. Paleo-friendly, swap out form with yellow summer squash.
Course: Main Dish, Vegetable
Cuisine: Southwestern
Servings: 2 people
Ingredients
  • 3 tablespoons olive oil divided
  • 3 tablespoons Adams Jalacorno seasoning divided
  • 1 medium medium sweet onion, coarsely chopped
  • 1 cup peeled and seeded fire-roasted Hatch green chiles, chopped
  • 1 cup fresh corn kernels
  • 2 cloves garlic crushed
  • 2 4 to 5 ounce rainbow trout filets boned, leave skin on one side
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons crumbled questo fresco
Instructions
  1. Heat 1 tablespoon olive oil and 1 tablespoon seasoning in medium skillet over medium-high heat. Add chopped onions and sauté for approximately 2 minutes or until softening. Add corn, green chiles and garlic and sauté, stirring frequently, for another 4 to 5 minutes.
  2. Remove veggie mixture from skillet to bowl. Add remaining olive oil and bring to medium-high heat. Dry tops of trout dry (skin left on bottom)and rub each thoroughly with about one tablespoon of seasoning. Place in skillet seasoned side down and sear for approximately 3 minutes. Use spatula to flip over and cook for another 2 to 3 minutes. Add veggies back into pan, stir around in remaining skillet bits and serve with chopped cilantro and queso fresco crumbled on top.

How I Busted my Running Rut (not BUTT) at Spartan !


How I Busted My Running Rut at Spartan - Jennifer Fisher - TheFitFork.comI have been in a running rut for about a year and a half.  With more than 25 years of running behind me, this isn’t the first time I’ve felt stale and unmotivated about running – but it’s definitely the longest lull in my love for the sport.  I’ve implemented many of the rut-busting running tips that experts recommend – heck, I pretty much am an expert, for what it’s worth. I’ve reduced my mileage and taken rest and recovery seriously, varied my race distances and cut back on racing, adjusted my goals and added variety to my routine with other fitness activities like CrossFit and yoga. But, nope, still not having that warm fuzzy about running –especially racing.

Pre Spartan Race selfie -- Jennifer Fisher TheFitFork.com
Pre-Spartan Selfie — Feeling Positive!

I decided to enter the Spartan race when it rolled into Austin a couple weekends ago to “try something new.” I really had no expectations. Primarily, because I had never done an obstacle race before and didn’t know what to expect. And, also because I knew there would be no benchmark for comparison that my overly self-competitive mind could obsess over. I couldn’t “lose,” be let down or feel like a failure, because this race (I convinced myself) was just a fleeting novelty that I wasn’t really that invested in.

comparison

Oooh, comparison is the thief of joy, there is so much truth to that statement and I have robbed myself of many positive race experiences because I have tried to measure up with many things – my past abilities, other’s talents, and such.

So, I just went out to Spartan and soaked up the big AROO at the start. Took off and just did my thing. For the first time in a long time I enjoyed the challenge and burn of the course and that feeling that I might not live to see the finish line but down deep know I will. I took the challenges one by one and made it – I didn’t stop to think how well someone else may or may not being doing it compared to how I was performing. I just tore through the course like I was on a fast and fun mission.

Jennifer Fisher Spartan Race Austin

I jumped through the fire obstacle and into the pond and was grinning ear-to-ear about the experience. I knew I was near the front of my heat, but didn’t know or care what my finish time was – it wouldn’t have meant anything compared to my PRs in the marathon or a 5k. I couldn’t compare! I took my finishers medal (the one’s I usually scoff at a marathon) and slung on the bling everyone gets with pride. Actually, in this pic I have it off because I had just entered a post-race pull-up contest and didn’t want to be weighed down – lol!

Celebrating with friends at the end of Spartan Race.

That’s right, I kicked these challenges right in the butt and busted out of my running rut in the process. Of course, I’m dying to run another obstacle race ASAP – but also feel like I have a renewed mood to race on the road again and have my eye of the tiger back.  Whahoo!

Oooh, geeze -- now you know how old I am!
Oooh, geeze — now you know how old I am!

The next day when I checked the results, it did knock my socks off a little that I was 2nd Overall in the women – I totally didn’t see that coming. In some ways I wish I didn’t even know that. I’ll take it gladly, but it didn’t make me any happier or more joyful about finishing the race. And maybe that’s the biggest lesson learned coming out of this rut – just enjoy each experience for what it is and not worry so much about the past or future. Aroo!

Save 20% on spartan race code: UBST24-TK88D27

So, have you ever run a Spartan race? You can spend 20% with my discount code SAP-JFf21. That’s a nice chunk of change to save – I’m going to spend my savings on arm sleeves to keep the elbow scrapes away and extra Q-tips for cleaning out my ears – lol!

Core Power Workout

Also, I’m reposting this Obstacle Course workout I put together for Core Power High Protein Shakes a while back!

So, what are your experiences with obstacle course races or breaking out of a fitness rut?  Please share in the comments!!!!

Delicious Fun – Fit Foodie Race Weekend – Austin 5k

For the second year, I’m excited to be an ambassador for Cooking Light & Health’s The Fit Foodie 5K Race Weekend (look for me about 25 seconds into the video)! This three-day event (Mueller Lake Park in Austin, Texas on June 12-14, 2015) is filled with delicious bites and sips, cooking and fitness demonstrations from acclaimed talent, a Sunday Morning Sweat Session featuring Yoga and Pure Barre, and a delicious brunch – not to mention the 5k race! Seriously, it’s an event that speaks to all of my passions and I think you’ll love it too!

Join me for Cooking Light and Health's Fit Foodie 5k Weekend in Austin June 12 -14.

Another thing I love about the event is that it supports a great cause. A percentage of ticket and merchandise sales benefit the American Diabetes Association, whose mission is to prevent and cure diabetes and to improve the lives of all people affected by diabetes.

I ran this race in 2014 and it was so fun! Oh, and did I mention that I WON?! Fist Bump!

I ran this race in 2014 and it was so fun! Oh, and did I mention that I WON?! Fist Bump!

Weekend Schedule (attend one or all):

Friday, June 12: VIP Cocktail Party: Kick off the 5K Race Weekend, and indulge in delicious sips and bites while mixing and mingling with editors of Cooking Light and Health, and your fellow Fit Foodies at the VIP Cocktail Party.

Saturday, June 13: Fit Foodie 5K and Finisher’s Village:  Will you run for food? I know I will! Lace up your sneakers and hit the scenic 5K race before crossing the most delicious finish line ever! Enjoy food and beverage samples (there is tons of food last year), as well as fitness and culinary demonstrations straight from the pages of Cooking Light and Health.

Sunday, June 14: Sunday Sweat Session and Brunch: Yoga and Pure Barre Presented by Fabletics. This one-hour workout is designed to offer an exciting fitness challenge that builds both outer and inner strength. After the morning workout, attendees are invited to toast their weekend successes and enjoy a brunch by a celebrity chef.

Calories Burned, Calories Earned!

Calories Burned, Calories Earned!

Tickets are priced at $55 per event, or $155 for the whole weekend.  But if you use the discount code FITFORK you can get a 10% off advance online ticket sales! To purchase tickets, go to: www.fitfoodierun.com

Be sure to follow The Fit Foodie Race Weekend on Facebook at  or on Twitter and Instagram at @FitFoodieRun for the latest news, contests, and promotions! 

If you’ve ever run The Fit Foodie 5k (whether Austin, Fairfax, Chicago or San Diego) let me know what you loved most in the comments below!