Hate to Wait? Skip the Line at Doctor + Squeeze in a Workout

Posted on August 12, 2016 by Jennifer FIsher

This post is sponsored by MinuteClinic® , however all opinions, experiences and enthusiasm are my own.

Waiting in line, I hate it. Just spent an hour on hold with the Department of Motor Vehicles and found out that there is a 3 month wait to get a “scheduled” behind the wheel driving test for my son . . . or we can come in and wait all day with no guarantees. Uh, that makes me want to scream and punch someone – I’m a busy working mom, who doesn’t have time to sit around in a waiting room all day. Same sentiments for the doctor’s office, I’m not a big fan of wasting my precious time reading stale magazines and digging through my purse for mints to fuel an hour plus wait.

When I have a simple medical need, like need a flu shot, allergy relief, or basic physical exam I’ve already been going to the MinuteClinic® that’s located in my neighborhood CVS for treatment. This is so much easier than trekking into downtown to see my primary caregiver (if I can even get lucky enough to score a same day appointment with him) and they take most insurances. MinuteClinic® has always made it easy to just walk right in and get an appointment – sometimes there is no wait, other times it’s been a bit longer but not bad. But now, MinuteClinic® has come up with a genius solution that benefits everyone — a new digital tool from that allows me to view wait times at my local MinuteClinic® and hold a place in line from the convenience of my computer or smartphone.

This means my “waiting room” isn’t the clinic; it can be wherever location I desire – a nearby coffee shop, the park, the grocery store. It totally appeals to my multi-tasking gene – Even if I don’t have other errands to do, knowing I have a spot in “line” allows me to linger at home just a little bit longer and knock off some work on my computer, in the garden, or routine household chores – or, better yet, score a little extra time in my yoga practice.

So, today, I checked in on the wait times of the two closest locations and reserved my spot at the one showing the shortest wait – it was only estimated at 30 minutes and honestly my drive time was going to use up 20 minute. Thanks to this new appointment scheduling procedure, I determined I had 10 minutes “free” to knock out the easy-sounding (but actually sneaky-tough) body weight workout below. Heck, you could even do this 10 minute workout in an actual waiting room and use the chair for the step-ups.

So, I had might have headed off to my MinuteClinic® a little tired and sweaty. When I got there, I checking in on the touch-screen computer and saw that I just had a few more minutes of wait time.

However, I hardly had time to peruse the huge display of greeting cards CVS had displayed right by the clinic sign-in area.

My check-up was awesome, the nurse practitioner was very friendly yet professional and did a thorough job – I learned my BMI and got all my vitals checked (she determined I’m healthy – haha)! Additionally, I got the results of my blood work (cholesterol, blood glucose, etc.) right there in the exam room with her – at my primary caregiver I have to wait a week for the results!

This new sign-in tool is going to make my life so much easier; you need to give it a try! It’s the #CureForTheCommonWait

Did you know @MinuteClinic has the #CureForTheCommonWait – reserve your spot and get wait time online! #ad

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What would you do with your spare time if you weren’t waiting in andoctor’s office? What’s the longest “wait time” you’ve had for an appointment? Please share in the comments below – XOXO, Jennifer

10 Tips to Stop Exercise Acne from Winning #GoBackHealthy

Posted on August 7, 2016 by Jennifer FIsher

This post is sponsored by MinuteClinic but all opinions and enthusiasm are my own.

Keeping a clean face pre and post workout is the best way to stay breakout free.

Are your runs, workouts and other sweat sessions making you break out? Do you have a pre-teen or teenager who plays sports and struggles with acne? If so, then I have some great tips to help you put a halt to (or at least lessen) those pesky and often confidence-shaking pimples.

Follow these 10 Tips for the Athlete – How to Stop Acne from Winning and, in no time, get your best game face on!

1) Keep Clean: Start every workout with a clean face and remove make-up if normally worn. Sweating while wearing “long-lasting” make-ups, heavy foundations and other similar products clogs and obstructs pores, trapping in dirt and preventing sweat from breaking out.

2) Sun Savvy: If you are on an acne medication that requires limited or no sun exposure, follow the directions. If you are able to exercise outdoors, wear a non-comedogenic moisturizer that contains SPF or a sunscreen labeled “oil-free” and designed specifically for the face.

3) Tame Hair: Either keep hair cut short or pull back with a hair band so that it doesn’t sweep across the face. Oils from your hair, along with the various clogging chemicals in hair products, can trigger acne flare ups.

4) Ditch Hats: If acne on the forehead is a problem, avoid wearing a hat or visor which will continuously rub the skin and aggravate or create acne.

5) Hands Down: Avoid touching your face while exercising. Everything hands come in contact with (from barbells to the football) is dirty and ripe with bacteria that can be transferred to your face.

6) Sweat Towel Softly: Using a small towel to wipe away sweat during a workout or breaks in a sporting event makes sense. However, rubbing aggressively can cause inflammation and can exacerbate pimples, so gently pat or blot away sweat instead.

7) Loose Clothes: If you are experiencing body breakouts (like on your back, chest and/or arms) make sure you are not wearing too-tight clothing – choose a looser cut that is designed to whisk away sweat and dry quickly.

8) Finish and Freshen Up: Within a few minutes of cooling down, get face as clean as possible while on site. Either spritz and blot with fresh water or gently wipe with non-comedogenic disposable cleansing cloth kept stashed in your sports bag.

9) End Clean: When back to the locker room or home, get out of sweaty clothes and take a shower to remove any remaining impurities, dead skin cells and excess oil from the day.

10) Treat as Needed: Apply over-the-counter acne products or medically prescribed treatments as directed. Even OTC products contain strong ingredients like benzoyl peroxide, salicylic acid, glycolic acid, and lactic acid. While these ingredients can curb bacteria and improve acne, they also dry skin – so use sparingly, increasing a little a time, until you have figured out the balance best for your skin.

If you’ve followed these steps and acne is still getting out of control or you would like to stay ahead with preventative measures, it’s a smart idea to schedule a medical appointment for a personalized consultation and treatment recommendation with your physician (for yourself) or pediatrician (for your child).However, it’s always a hassle to get in at a doctor’s office this time of year when everyone is flooding the phone line with last minute requests for immunizations, well checks, and sports physicals. My go-to solution for all these non-emergency type medical situations is to swing by MinuteClinic®, conveniently located inside neighborhood CVS.

MinuteClinic® can diagnose and treat acne and the nurse practitioner on-site can provide prescriptions deemed medically necessary to heal your acne or help you select the appropriate over-the-counter treatment. Please note that MinuteClinic® does not evaluate patients currently taking Accutane and cannot provide prescriptions for Accutane. Additionally, patients with abscesses, unusual swelling, or severe cases of cystic acne may be directed to another health care provider.

With my three fresh-faced teen boys who I taught to take care of their skin!

In addition to the friendly help from a medical professional located near to home, love the fact that no appointment is necessary at MinuteClinic®–I walk right in at your convenience! I’ve never experienced any sort of unusual wait and most often I’m seen immediately. They have also been a lifesaver at last-minute sports pre-participation physicals or getting the kids caught up on their immunizations. I also really appreciate how they are open 7 days per week, including evenings, and accept most insurances (please double check with yours before going).

Game Face! 10 Tips to Stop Exercise Acne from Winning #GoBackHealthy @MinuteClinic #Ad

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Are you and your kids ready to start the new school year and #GoBackHealthy ? What sports do they play . . or do you play? Please share in the comments below – XOXO, Jennifer

Happy, Healthy Watermelon Day Workout, Recipes & Giveaway

Posted on August 2, 2016 by Jennifer FIsher

101

Many say the career advice to follow your passions is hogwash. “It’s not practical, ” they say, or “you can’t earn a decent living unless you’re extremely talented, really lucky – or, both.” “Do what you love . . . and you’ll probably starve.” As a female Jack-of-All-Trades-Master-of-None, I’m here to say baloney to that! Well, maybe not baloney, but instead to say “WATERMELON, BEEF and SALAD DRESSING” to that!

Yup, I’m doing what I love and I’m not starving either figuratively or literally. These are just some beloved clients of mine who have supported me and given me experiences not just as a food and fitness blogger and healthy chef, but as a creative consulting professional in the health industry. Nothing makes me feel fuller as a contributing member of society than helping others on a health and fitness journey in my own special way – and that, my friends, is definitely NOT starving.

So, in honor of National Watermelon Day (which is August 3rd), I wanted to spread a bit more watermelon love in my #LivingOnTheWedge way. Over these several years, some might think I’ve exhausted my ideas to showcase watermelon. Oh, I always have a new recipe, workout or health tip – and today, I have all three (plus a giveaway of goodies).

First up, the watermelon recipe. I actually posted it a couple weeks ago, but I want to make sure you don’t miss it because it’s just that good. Inspired by the funky fusion of the local food truck scene, my “Keep Austin Weird” Beef, Veggie & Watermelon Stir-fry features all my favorite ingredients from around the Central Texas area. Get the recipe HERE.

Not being one to brag or toot my own horn (hardly ever, haha), the National Watermelon Promotion Board has unofficially named me as the Inventor of the Watermelon Workout . . .it’s even better than being the creator of Prancersize or some other such thing! Well, golly, you can find a few of my watermelon workouts right there on the Watermelon for Health section of Watermelon.org and there are a few more over HERE!

Now onto the Watermelon Workout. Earlier in the month, I helped Watermelon.org share the benefits of this fruit in a healthy lifestyle by hosting a Watermelon Workout Challenge at the largest fitness convention on the planet, IDEA World in Los Angeles. Competitors had to spin a wheel and then bust out as many reps of the selected exercise as possible in 20 seconds – there were squat jumps, alternating lunges, Russian Twists, partner passes and more. Oh, and did I mention you had to hold a watermelon the entire time!

The idea was created mainly in the name of wholesome good fun and to make people stop, smile and talk about watermelon (which it did)– but everyone also commented on how is was actually such a great workout concept. Uh, yeah – have you ever tried to jump squat with a 20 pound watermelon?!

Today’s Watermelon Blaster Workout is designed to kick up your cardio and sculpt muscles simultaneously. There are four separate exercises in the set, each one is done as many times possible (with good form) in 90 seconds. After all four exercises are done, you get a one minute rest and then repeat everything over a few times for a total for four sets. Go at your own pace and modify as necessary – over time you will find that you can do more reps per set. I used a 5.5 lb personal-sized watermelon, go light or heaver as needed. You could also use a medicine ball, but then it wouldn’t be nearly as fun.

And here’s the video demo of the exercises. Enjoy and laugh if you will, I know I’m a watermelon dork.

And lastly, a Watermelon Health Tip from my friends at Watermelon.org. Watermelon contains vitamin B6, which may help break down protein, another important source of workout fuel along with carbohydrates. #WatermelonForHealth

Oh, yeah – and I’m having a Watermelon Day Giveaway, too! The prize include an assortment of watermelon-themed swag including a pair of watermelon knee socks (not compression, but still awesome), watermelon ankle socks, a sweet little fold-up nylon shopping back, two single-serve packs of sprouted watermelon seeds and a $10 gift card to Fresh Market so you can get a watermelon or two! Enter in the Rafflecopter app below!

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Hazelnut Pecan Protein Fudge

Posted on April 20, 2016 by Jennifer FIsher

Sponsored post: Check out the new Signature family of brands from Randalls and Albertsons, with more than 4,000 Signature products available and a 100% money-back guarantee.

Today I’m sharing my recipe for Hazelnut Pecan Protein Fudge Balls, a healthier dessert option for those days when the sweet tooth is acting up (pretty much all the time with me). This no-cook protein-powder recipe is quick and easy and fits into my healthy, busy lifestyle so nicely – my family and I enjoy it as a more balanced option to candy – it has no added refined sugars, only honey.

With an approximate 3:1 carb-to-protein ratio, these energy protein balls also make a nice little workout recovery snack or race fuel to eat on the course.

It’s been my experience that the success of a no-bake recipe can only be as good as the quality of the ingredients that found within. I was a national name brand devotee in the past, but have found that many of the store-label products are just as good (if not better) than the items I grew up with. Randalls and Albertsons grocery stores are making it easy to tackle my shopping list and keep whipping up healthy recipes with their new, exclusive line of Signature products. From coffee to juice, soup to cereal, fresh fruits and veggies to fried chicken and other yummy pre-prepped foods, there are more than 4,000 different products available that help make my life tastier, easier and all-around neater (that’s because they also stock all my must-have home staples like paper towels and cleaning products)! Oh, and I’m saving money, too! Whoohoo!

I used Signature Kitchens Chopped Pecans, Signature Kitchens Clover Honey and Signature Select Hazelnut Chocolate Spread from Randalls in this yummy, easy protein snack recipe.

Seriously, I can’t express my love for Randalls enough, and not just for the Signature line. When they opened a location at the front of my neighborhood a few years ago, I literally cried from sheer joy– I’m not kidding! Prior to this, “a quick trip to the store to grab a few things” was a 1 to 2 hour time commitment depending on the time of day. I would have to drive about 10 miles one-way to make an emergency coffee restock for the morning or to pick up ingredients that were left off my list. Because of this, we often did without! Imagine the horrors and distress this created for me, an unorganized food blogger!

Randalls supporting my neighborhood fun run!

The staff at my neighborhood Randalls rock! The cashiers and managers know me personally, always take the time to smile and say hi, and answer my questions if I can’t find a particular product I need for a recipe. If I ever have a problem with a purchase (a rarity), it’s always resolved immediately — Randalls stands behind their 100% money-back guarantee on the Signature line of products. Management at this nearby location supported my oldest son’s Eagle Scout Project with a huge donation of bottled water and bakery cookies and promote health, fitness and an active lifestyle as sponsors of an annual fun run in the neighborhood. I am always the first one over to their tent to pick up water and goodies!

Dinner super quick, easy and yummy with go-to pantry items in the Signature line!

Find out what I’m raving about yourself! I buy my Signature products here in Austin at my local Randalls and Albertsons stores, but they are also found in the whole family of Albertsons Companies grocery stores including ACEM, Jewell-Osco, Vons, Pavilions, Safeway, Tom Thumb, Shaw, Star Market, United Express, United and Carrs/Safeway.

YUM! Hazelnut Pecan Protein Fudge a yummy post-workout treat #recipe

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I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

Hazelnut Pecan Protein Fudge Balls

Prep Time

10 mins

Total Time

10 mins

Course: Dessert, Worout

Servings: 18 balls

Ingredients

1/2 cup Hazelnut Chocolate Spread (Signature Select)
1/2 cup Clover Honey (Signature Kitchens)
1/2 cup Chopped Pecans (Signature Kitchens)
2 tablespoons mini chocolate chips
1 cup chocolate flavored protein powder of choice typically 3 scoops

Instructions

In medium bowl, mix together hazelnut chocolate spread and honey.
Stir in chopped pecans and chocolate chips.
Stir in protein powder until beginning to ball up. Use hands to knead mixture until smooth.
Divide “dough” into 18 equal parts – about 1 tablespoon each. Roll between hands to form into ball.
Eat! Store leftovers in refrigerator to maintain firmness.

Spartan Burpee How-To & Penalty + Race Registration Giveaway

Posted on April 5, 2016 by Jennifer FIsher

2024 UPDATE: BURPEES REPLACED WITH PENELTY LAPS IN COMPETITIVE HEATS.

GIVEAWAY CLOSED!!

Burpees. People love to hate them, although I personally don’t think they’re all that bad. Except maybe I don’t love them so much the middle of an obstacle race when my arms and legs are already wobbly, stickers are piercing my palms and I’m coming face to face with cow patties.

But, in a pristine situation, burpees have been a pretty good fitness friend to me, they are a simple, no-equipment needed way to get a full-body workout plus a little cardio (okay, mabye a lot of cardio).

Plus, there are a million variations as I rounded up last year on my post on How to Make Burpees More Fun – Did I Really Just Say That?

But in the Spartan Race, they don’t want to see the variations. And that’s good, because who has any bounce left for fancy stuff?! In fact, I’ve been revisiting the rules on Spartan Race burpees (30 burpees required as a punishment for failing an obstacle) because, at my last race, I (gasp) received a 3-minute penalty added to my finish line time. Now, if you’re running in the open, you don’t have anyone judging your burpees, it’s honor system. But, the elite heat is suffering under the scrutiny of video cameras and clipboard bearing field officials.

Before my last Spartan Sprint, I breezed through the burpee details in the Standard Obstacle Specific Instructions:

Obstacles may have a “Burpee Zone or Burpee Area”. Athletes are required to complete their penalty burpees within the designated zone or area, as burpees are monitored by Course Officials and/ or video cameras. Course officials will review video to ensure proper form is used and the athlete has completed the burpee penalty. . . .Camera review can change the outcome of the race, and results are not final until camera review and field officials have approved the results and assessed penalties

Penalty for Obstacle Failure: – 30 Burpees (chest must hit the ground, feet must leave the ground)

So, I do remember a few times when I though “hmmm, this manual says nowhere hands must be thrown in the air when feet leave the ground.” But, at one burpee zone, I decided to omit the overhead hand throw to conserve energy. This omission caused a field official to reprimand me . . . who argues in a situation like this, so I just started back to throwing hands overhead and doing the hokey-pokey from hell.

If I’d had anything left to give, I’da busted out “Put Your Hands Up, Put Your Mother Effin’ Hands Up” covered by a gazillion different rappers.

So, when the initial finish line results and final results were exactly 3 minutes apart, I knew something was up. It was too late to challenge, I was already home . . . plus, I want to be completely legit, flawless and clean, if I messed up, then I deserved the penalty. I know I did ENOUGH burpees, I can count. I just wish I would have known EXACTLY what was expected so this would have never happened in the first place. When you know better, you do better. I did burpees as described in the obstacle manual (which is Chest to Ground – Feet Leave Ground). Search the web, so much controversy on the topic, even on the Spartan Race site (see the Great Burpee Debate)!

I should have watched this video which shows the hands going in the air, although he doesn’t mention this step as every other is noted.

And found this after searching the Spartan Race site for “burpees,” I found this article called THE PENALTY AND THE PAIN: BUCK FURPEES. It describes burpees with the hands overhead. This should be in the Standard Obstacle Specific Instructions, please – thank you very much.

Chest to deck. When you drop to the ground, you must execute a full push up with your chest touching the ground.
Press out of the push-up jumping your legs underneath your body so that you are in a squatted position.
Stand up, extending the hips, and jump off the ground with hands overhead.

Then after more searching around, I found additional information that elite racers may be penalized 30 seconds per incorrect burpee, up to 10. Then disqualification. It’s subjective still, in my opinion, and you have obviously are on someone’s radar if they are scrutinizing your burpees.

The face of a 120 burpee race. Damn.

So, my takeaway for the next race. Don’t fail an obstacle, don’t get stuck with burpees. And, if that’s not possible, do a bonus burpee on top of the 30 reps just to show trustworthy toughness! Aroo!

No sour grapes with Spartan Race in ANY WAY whatsoever. In fact, I love them for challenging me so significantly at this stage of my life. However, I just wanted to clarify some of this burpee stuff and keep any of you from suffering the wrath of not knowing.

Other timely Spartan Race stuff you need to know:

I also wanted to remind you about Spartan Race founder and best-selling author, Joe DeSena’s new book, Spartan Fit the go-to tome of training for newbies and veterans alike or just help on how to get super fit in 31 days, without a gym or weights. You also learn how to build your fitness from one race to the next, get nutrition advice and will be motivated by stories of inspiring Spartans.

And, don’t forget your spear throwing practice – I’ve got the tutorial on How to Make Your Own Spartan Spear in 10 minutes, for $10.

If you want to sign up for a Spartan Race what are you waiting for? Commit today!

GIVEAWAY CLOSED!! Enter my giveaway for a FREE SPARTAN REGISTRATION. Winner will receive one-time use code good for any Open Heat (non-confirmed start time) in any Spartan Race in the Continental US. Just follow the Rafflecopter instructions below.

This post and giveaway were sponsored by Spartan Race, all opinions, advice and enthusiasm are all my own.

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Tag Archives: workout

Hate to Wait? Skip the Line at Doctor + Squeeze in a Workout

10 Tips to Stop Exercise Acne from Winning #GoBackHealthy

Happy, Healthy Watermelon Day Workout, Recipes & Giveaway

Hazelnut Pecan Protein Fudge

Spartan Burpee How-To & Penalty + Race Registration Giveaway