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

All Watermelon, All Summer! Crazy Pool Workout #LivingOnTheWedge

Posted on May 31, 2015 by Jennifer FIsher

I am so happy that June is here, it’s officially the kickoff to my summer-long binge of watermelon. Those who know me understand and accept that I am a watermelon worshiper and those who are visiting for the first time will quickly come to realize the magnitude of my affection for this fruit. Last year, I celebrated watermelon with a week full of undivided attention and am including those links at the bottom of this post – please visit! This year, I am spreading out the watermelon love with an entire summer of #LivingOnTheWedge – twice a month, I’ll share my best creative and unique ways to make watermelon a part of a fit, flavorful and fabulous lifestyle.

As crazy as it sounds, today I have a watermelon and am ready to workout. Last year, I shared a WOD using a watermelon in lieu of a medicine ball – this year, I taking the action to the swimming pool so we can all stay cool! In terms of weird and wacky workouts, Prancersize doesn’t have anything on this! In addition to the graphic, I have a video demo further down (you’ll definitely laugh).

A couple great things about exercising in the pool (other than staying cool) are that it’s easy on your joints and offers extra resistance for easy toning and muscle-making! Watermelons come in a variety of sizes, for this workout, I’ve used a seedless watermelon that weighs 30 lbs and a personal-sized watermelon weighing in at 10 lbs — adjust to meet your fitness level. One of the perks of working out with a watermelon is that you get to EAT the equipment afterward! #EatTheEquipment

I have another idea for watermelons and large bodies of water! If you’re having a pool party, keep the kids (and grown-ups) thoroughly entertained and active with a game of Greased Watermelon Football. Just lather up a good-sized melon with petroleum jelly and toss it in the pool. When the whistle blows, everyone jumps in and the first person to emerge on dry land with the watermelon in hand is declared the winner. A greased watermelon, along with its awkward-to-grasp size and a jumble of underwater arms and legs, makes this end goal much harder than it sounds.

After the watermelon water workout and spirited game of greased watermelon football, I’m just going to kick back and relax on my new pool float. How awesome is this — a slice of heaven!

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Remember to check back all summer to take part in my great big celebration of watermelon – I’ll have posts on picnics, celebrations, special recipes, health benefits, family fun, a giveaway and (maybe the most fun of all) the first-ever running of the Watermelon Mile. I feel like a world record is going to be set! In the meantime, check out my “Living on the Wedge” Watermelon Board on Pinterest filled full with watermelon recipes, facts, health benefits and all the wacky watermelon things that catch my eye. I’d love for you to follow the board and if you have recipes, tips or anything watermelon-related, please follow the instructions to join as a pinner to the group!

#LivingOnTheWedge 2014 Posts

All Watermelon, All Summer! Jump into June w/ Watermelon Pool WOD #LivingOnTheWedge @WatermelonBoard #sponsored

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Have you ever worked out in a pool workout or used anything “alternative” for an exercise weight? Please 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.

Body Boosting Fitness Shake and Bodyweight Leg Workout

Posted on May 27, 2015 by Jennifer FIsher

This post is sponsored by FitFluential on behalf of Bowflex Body.

Anytime someone says creamy, indulgent-tasting shakes are good for me, they have my rapt attention. That’s why I was ready to find out more about Bowflex Body, a line of premium nutrition products that inludes a vanilla fitness shake mix along with “boosters” (including chocolate) to mix in depending on my protein, energy, or fat-burning needs for the day.

As a meal replacement option, the Premium Vanilla Fitness Shake (with booster or not) is a convenient and safe way to ensure most of us are getting the optimal nutrition needed to power through until the next meal. I’ve swapped out a shake for a full meal at lunch or dinner a few times a week and had great results in leaning out. But, typically getting lean and dieting for weight loss is not an issue for me, often I’m trying to fill in the gaps in my day where I need extra quality calories (without the junk) – like after a workout or before bed.

Easy to keep in a gym bag and shake, shake, shake after a workout.

These easy-to-make shakes have become a staple in my post-workout nutrition plan. It’s so important to take in a protein-rich mini-meal within 30 minute of an intense workout or long run. It’s also key that that the meal or shake have a bit of carbohydrates to help the body efficiently process the protein – Bowflex Body makes it so easy! After finishing the “Murph” CrossFit WOD (1 mile run, 100 pull ups, 200 pushups 300 squats and a final 1 mile run) on Memorial Day, I knew my muscles were going to be screaming for some tasty TLC. I brought along my mixer filled with a scoop of the Premium Vanilla Fitness Shake along with the Rich Chocolate Booster AND the Peanut Butter Protein Booster. I’m greedy like that!

Start Shaking It Up, Here’s How:

Premium Vanilla Fitness Shake: Start with this powdered mix as your base and blend into water or your milk of choice. The instructions say use 8 ounces of liquid, but I’ve used 8 ounces of unsweetened almond milk and 8 ounces of water and it still tastes great (and my mind thinks I’m getting more). You can also throw a scoop into morning or post-workout smoothie if you like frozen beverages. Not only does it taste super creamy and delicious, but for just 125 calories, you get 15g high quality protein, 5 g prebiotic fiber, only 5g sugar and 16 potent antioxidants including acai, goji, pomegranate, mangosteen, spinach, kale and more. It is also lactose free, soy free, low sodium and low fat.

Rich Chocolate Booster for Fat Burning: Toss in one of these 10-calorie packets to kick up your metabolism with Garcinia cambogia, green coffee bean, African mango and cocoa exacts.

Peanut Butter Booster for Muscle Management: Add a packet of this booster to help grow, maintain and provide workout recovery benefits to your muscles. This advanced protein formula gives you an additional 10g on top of the 15g already in each serving of shake.

Mixed Berry Booster for Extra Antioxidant Benefits: This refreshing mix-in gives the already vitamin and antioxidant-loaded vanilla shake an extra one-two punch of protection with blueberry, raspberry and strawberry extracts blended to help fight free radicals.

Two BowFlex Body Energy Products worth checking out:

Berry Pomegranate Pre-Energy: This tasty mix gets you revved up for your workout without the crash of sugar-loaded coffee or energy drinks. It works great for either aerobic or anaerobic activity and has just 80 mg of caffeine with theanine, an amino acid from green tea that helps prevent caffeine jitters and “crash.”

Passion Fruit Daily Energy: Designed to take every day, if needed, this formulation helps with focus, aerobic performance and sustained energy when you need a little extra oomph! Like the Pre-Energy formula this Daily Energy has jitter- and-crash free caffeine from the amino acid theanine found in green tea – just less at 50mg.

You really need to try Bowflex Body nutrition products yourself to discover the fat-burning, health-boosting benefits I’m raving about. Use the discount code BOWFLEXSHAKE to receive 20% off your order along with free shipping and handling. A sampler pack is also available. Bowflex has a 30-day, 100% guarantee on their products, so you really don’t have anything to lose — except maybe that muffin top or a bad case of the “hangres”! Get more details on the ingredients used in these fitness products and check out the FAQ for answers to common questions. Also, visit BowFlex Body on Facebook, Instagram, Twitter, Pinterest and connect — they also have a great blog.

Body Boosting #BowFlexBody Fitness Shake + Bodyweight Leg WOD @BowflexBody #BeFitForLife #Fitfluential #Ad

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Also, I am sharing a bodyweight “leg day” exercise that you can do anywhere, no gym required. Have fun!

Kick up leg day with this no-equipment-needed workout of bodyweight exercises.

What “Booster” benefit are you most interested in — burning fat, increasting protein, or upping antioxidants? What is your favorite bodyweight leg exercise? Please share in the comments! xoxo Jennifer

Ignite MY Fight! Running Shoes, WOD and CrossFit Games Open

Posted on April 5, 2015 by Jennifer FIsher

Why am I jumping the in bluebonnets? Well, for a couple reasons – it’s finally spring and the sun is OUT, the 5-week CrossFit Games Open is OVER (mini recap below) and I have a snappy new pair of running shoes to keep my feet happy and hopping.

First, let me tell you about the shoes – love them! They are called Puma Ignite, a super responsive running shoe that features cushioning to disperse impact while providing energy return to help make me faster. Usain Bolt wears them, so enough said! The uppers are not only attractive and available in a range of color combos, but these shores are made with lightweight materials to provide a super comfort with a light ride – the average weight is 8 ounces. As a neutral and efficient runner, I often run in really light shoes for speed work and shorter tempo runs – but definitely enjoy the little extra oomph of these Puma Ignites for everyday runs through the neighborhood and logging lots of miles on the road. I’ve also worn these shoes to the gym and Crossfit and have found them to provide enough cushioning combined with flexibility for explosive box jumps, burpees and jumping rope.

Speaking of CrossFit, here’s my quick rundown on the 2015 Crossfit Games Open that just ended a week ago. First of all, I swallowed my pride and I decided to compete in the new scaled division this year and am so glad I did. Last year, in a couple of the RX’d WODs, I just plain ran into a wall where I physically could not perform the task – mainly, I’m talking about the heavier Olympic lifting. For example, last year I remember on the deadlift ladder, I knocked off the sets of 95lb, 135lb and even 155lb deadlifts, but then had to just stand there and watch the clock tick away helplessly because there was no way I could deadlift 185 lbs once, let alone the 20 times I needed to get back to the box jumps.

So, my point here is that in the scaled division I was actually able to get after it in the workouts for a maximum personal effort – that made it much more fun (if one can call quivering quads, raw palms and sore-for-days shoulders “fun”)! It was still HARD! The exiting part is that at the end of the five weeks, I actually placed 12^th in the South Central states region in my age group and even won 1st in the 15.3 WOD! My worst workout by far (and really hurt me in the rankings) was the 15.1B where after completing a full workout, you immediately had to get the bar overhead with a max load. I never expected how trashed my arms would be and I really failed on this one – I also rarely try to PR any of my lifts (usually just keeping everything low with lots of reps). Next year I know what I need to focus on!

Are you ready to IGNITE your next workout? I’ve put together this Don’t Stop (Ignite Your Fight) Workout that will test your stamina and strength, both mental and physical. Don’t stop, don’t give up half way through — you’ll be on fire, but in a good way! Also, check out the Puma Ignite running shoes if you are looking for a great pair that will take you from a morning run to an afternoon at the gym.

Try Don’t Stop WOD + Find Out How I Survived #CrossFit Games Open #PUMA #IGNITEaustin #Fitfluential

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Do you wear the same shoes for running and working out — or do you buy activity-specific footwear? Please share in the comments!

This post is sponsored by FitFluential on behalf of PUMA.

How To Make Burpees Fun – Did I Really Just Say That?!

Posted on March 24, 2015 by Jennifer FIsher

Notice the headline reads “How to Make Burpees More Fun,” not “How to Make Burpees Easier.” There is just no way around the truth that this full-body, functional exercise is a a tough one – I’ve seen grown men hurl. String a bunch of burpees together and your heart rate will sky rocket and the muscles of your arms, chest, quads, glutes, hamstrings, and core will be screaming for sweet mother mercy. Why do you think the burpee is a go-to conditioning exercise at military boot camp, police and special ops training, and football team practice?! Because burpees get results!

However, seeing the same old burpee sets programmed into your workout can almost feel like a punishment, am I right? One way I like to make this exercise a bit more bearable (maybe FUN isn’t the right word) is by creating an interesting variation – like piggybacking on another element to create a compound exercise or doing them with a partner to create a good laugh. Here are my five favorite takes on this essential exercise:

Disclaimer, most of these videos are sped up in double time so that you will be spared the misery of me slogging them out in real time!

Burpee Power Jack: Drop into plank position of burpee and then simultaneously jump both feet outward past width of shoulders. While still in plank jump feet back in and pop up from burpee to finish one rep.

Partner Leap Frog Burpee: Grab a friend and stand shoulder to shoulder. First person drops into a plank position (or rests chest down on the ground) while second person performs a lateral tuck jump over planking person’s torso. Upon landing, jumper drops into a burpee and then pops up, lateral jumps back over friend to start position, and drops into a plank himself. First person now pops up from plank and takes his turn lateral jumping over second person, performing full burpee, and then jumping back over and dropping to plank. Repeat until worn out.

Burpee Box Jump: Stand facing box or platform of a comfortable height (I do 20 to 24-inches), make sure you are a body-length distance away if you like your face. Drop into a burpee push-up, pop back up, hop toward box and then jump with both feet landing on the box. Jump off backward, hop backward to the burpee start position for one rep.

Burpee Pull Up: Stand under pull-up and drop into burpee with or without push-up. Pop up from burpee and immediately jump to bar with both hands and pull up until chin clears bar. Land on ground in start position to finish rep.

Burpee Tuck Jump: Drop down into burpee with or with-out push up and pop back up. Instead of the little hop and hand clap that comes with a traditional burpee finish, jump explosively upward with both feet, tucking knees toward chest. Land in the standing start position to finish one rep.

How To Make Burpees More Fun – 5 Variations to Mix Up Your #WOD #Workout #Fitfluential

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Soooo . . .do you have a favorite way to burpee? Challenge me in the comments please!

thefitfork.com

The Fit Fork

Tag Archives: WOD

Summer Perfect Partner Watermelon WOD #LivingOnTheWedge

All Watermelon, All Summer! Crazy Pool Workout #LivingOnTheWedge

Body Boosting Fitness Shake and Bodyweight Leg Workout

Ignite MY Fight! Running Shoes, WOD and CrossFit Games Open

How To Make Burpees Fun – Did I Really Just Say That?!