Last Week’s Workouts

Last week's workouts | happyfitmama.com

Last week’s workouts had me feeling good.  I was able to get two runs on trails, I increased my long run distance with no PF talking back to me, and I made it to my yoga studio twice.

Workouts are good!

Monday

30 minutes Elliptical

Strength training:

DB bench press

Barbell skull crush

Reverse grip bent over row

TRX reach and pull

KB renegade rows

Eccentric pull ups

Pull up shrugs

Hip thrusters

Box jumps

Single leg running woman

Tuesday

Morning Flow Yoga @ Bending Bodhi

5.2 mile trail run *see pic at top of the post

Confession: I don’t like corn fields.  They freak me out because of the film, “The Children of the Corn”. But I put on my big girl undies and ran through the field to get to a section of the trail.  I was practically sprinting the whole time especially when two deer came barreling out of the corn stalks right in front of me.  Of course, I wasn’t spooked enough to stop for a pic.  #TheThingsWeDoforTheInsta

Wednesday

20 minutes Arc Trainer, 10 minutes Stepmill

Cable flys

Cable bicep curls

Rope push down

Lat pull down

TRX inverted row

TRX push up

TRX bicep curl

TRX tricep ext

TRX single leg lunges with hop

TRX pike planks

Bench step ups

KB single leg deadlift

Plank matrix

Med ball tosses

Last week's workouts | happyfitmama.com

Thursday

5 mile run, 2.5 miles easy, 10 minutes @ comfortably hard pace, remainder easy pace

Morning Flow Yoga @ Bending Bodhi

I’m so lucky I ran this workout with Kyle. If it wasn’t for having company, I would have pulled the plug on running comfortably hard for 10 minutes. I was the keeper of the time and honestly was going to tell her time was up at 5, 7, 8, and 9 minutes. But I didn’t. And I’m glad.

Last week's workouts | happyfitmama.com

Friday

REST DAY!

Saturday

9.5 mile run

I’m so out of practice with running long that I knew I was going to want some company.  Kyle had mentioned she might want to run a little longer over the weekend so I texted and hoped for a YES!

We kept it easy and chatted the whole time in a weird rain/mist/humid thing. Funny that the hourly forecast said absolutely nothing about any type of precipitation the whole morning. My shirt was soaked but I wasn’t sure if it was because of the rain or my awesome sweat.  Probably a mixture but heavy on the awesomeness.

Last week's workouts | happyfitmama.com

Sunday

4 mile trail run

I opted for sleeping in and then sweating buckets in the full sun at my sons first flag football game of the season instead of getting my run done early.  It was about 3 p.m. before I ventured out to the trails.  I knew it was going to be hot but 88 degrees and 1000% humidity is just wrong in September.  I think I sweated out my body weight before I was even done with my warm up.  I took the pace easy and enjoyed the dirt, trees and my thoughts.

Last week's workouts | happyfitmama.com

Linking up with Hoho and Wendy for the weekly workout wrap up.

How was your week in workouts?

Supporting a Healthy Immune System for the Whole Family

Supporting a Healthy Immune System for the Whole Family

This is a sponsored post on behalf of MegaFood®. As a MegaBlogger, I receive compensation and products. All thoughts and opinions are my own.

It’s hard to believe that September is here. Days are getting shorter, nights are getting cooler and the kids are back at school.  Back to school season always means more exposure to lovely germs. But there are several healthy habits for back to school that you can keep up year round to help support every family member’s immune system.  This year, fight back against cold and flu season with these tips (and a delicious smoothie recipe) for supporting a healthy immune system for the whole family:

Boost your Immune System

Eating a well-rounded, healthy diet is your first line of defense to support your immune health. Kids and adults should be eating plenty of brightly colored fruits and veggies. Ideally, you should aim for 2 fruits and 3 vegetables per day.

With the start of the school year, I started boosting my kids’ immune system with MegaFood® Kids Daily Immune Nutrient Boost PowderTM.*  Made with organic oranges, FoodState® Elderberry and echinacea, it’s an easy way to increase their intake of essential nourishment and improve immune function while sipping something delicious.* I’ve been mixing it into their smoothies (like the Chocolate Peanut Butter Smoothie below). There are no added fillers, sweeteners, flavorings or preservatives – just pure ingredients.

Supporting a Healthy Immune System for the Whole Family | happyfitmama.com

For the adult, MegaFood® just released Acute DefenseTM, a 5-day intense wellness plan to support immune health when you need it most.* Made with FoodState® Vitamin C, Zinc and Black Elderberry, plus whole herb extracts, this formula contains plant compounds effective in supporting a quick immune response.* The formula contains bitter and phytonutrient-rich herbs, echinacea and andrographis, known for powering the immune system.* Acute Defense is free from gluten, dairy, and soy and is Non-GMO Project Verified, vegan and certified Glyphosate Residue Free (GRF) by the Detox Project. MegaFood is actually the first supplement brand to have its entire line certified GRF by The Detox Project, which is so important in light of recent news around popular products containing the harmful chemical. As parents, it is important that we choose brands and products we know can guarantee quality as well as the safety of our kids.

Supporting a Healthy Immune System for the Whole Family | happyfitmama.com

I’ll be keeping this on hand to support my immune health all year round.

Get quality Zzzzz’s

It’s easy to slack off on quality sleep with the busyness of a new school year but sleep is super important for keeping your immune system in check. Once you start to cut back on quality Zzzzz’s, your immune system becomes compromised. Most kids should aim for 9 to 11 hours every night. For adults, aim for at least 7 to 8 hours. Make a habit of ditching the digital devices at least an hour before bedtime to ready the brain for rest.

Wash your hands

Hand washing is one of the easiest ways to avoid getting sick. Remember to wash your hands with warm, soapy water. Whether it’s before a meal, after using the restroom, after a sneezing fit or blowing your nose, washing your hands is an easy way to avoid germs. Even if you are coughing or sneezing into your elbow, you still should wash your hands afterwards. It also never hurts to keep hand sanitizer close by.

Exercise

Just because the days are getting shorter and the temperature is cooler doesn’t mean it’s time to hibernate inside. You are not a bear! Make a point to get outside for a walk, run, hike, bike ride, or any type of exercise in fresh air.  It’s not only good for your mood but also for your immune system.  If you can’t make it outside for exercise, find something else that will make your heart rate increase and will cause a little sweat.  Your heart and immune system will thank you!

Supporting a Healthy Immune System for the Whole Family | happyfitmama.com

My kids have been absolutely loving this smoothie lately.  I think they request it daily. I like to add 1 scoop of MegaFood® Kids Daily Immune Nutrient Booster PowderTM to give the kiddos immune system a boost.

Give it a try!

Supporting a Healthy Immune System for the Whole Family | happyfitmama.com

Chocolate Peanut Butter Smoothie

Makes one large or two kid size smoothies

Ingredients

1 ripe frozen banana

½ of avocado

3 Tbsp peanut butter

2 Tbsp dark cocoa powder

1 scoop MegaFood® Kids Daily Immune Nutrient Booster PowderTM

1.5 cups milk of your choice (I used unsweetened almond milk)

1 Tbsp pure maple syrup

1 tsp pure vanilla extract

Instructions

  1. Place all ingredients in a high speed blender
  2. Blend until smooth
  3. Add more milk or non-dairy milk as needed for desired consistency
  4. Pour into a glass and serve

Cheers to a happy and healthy school year!

How will you boost your immune system this school year?

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease

Last Week’s Workouts

Last week's workouts | happyfitmama.com

Last week’s workouts were all about running with friends, having fun and testing the PF (plantar fasciitis) waters .

Monday

Rest day

It was our last day of camping and I briefly had a thought of running later in the day after we got home.  But then I got caught up in putting all the gear away, doing 5,000 loads of laundry, going to the grocery store and getting everything ready for the week ahead. And did I mention it was 100 degrees with the same ridiculous humidity?  That brief thought of a run quickly evaporated when I found myself sweating while doing nothing.

Tuesday

3 mile run and strength training

I had a very short window to squeeze in a run and a strength sess. I opted for my second favorite F word – Fartlek – for the run portion.

After an easy warm up run and dynamic warm up, I ran 1 minute pick ups followed by 4 minutes easy running for 2 miles.  I finished the run with an easy pace for 5 minutes.Last week's workouts | happyfitmama.com

And then I couldn’t stop sweating for a solid 3 hours because it was a million degrees and all humidity. Ugh.

Back yard quick strength training circuit

15-20 reps, 3 rounds

Squat to alternating reverse lunge

Bench hop overs

Alternating KB snatch

Burpee to step jump

Alternating step ups

Burpee to renegade row

Wednesday

5 mile run

My friend Kevin and I met up for some easy miles. He’s on the other side of PF so we commiserated on the horribleness of it all.  Because I was talking about it, my PF was angry with me later in the day. I don’t think it liked me running 2 days in a row (something I haven’t done since the PF flare up).

I spent the morning trying to find ways to not step on my heel while walking around at work.  When not doing that, I was stretching my calf like it was my job…which it kind of is since I spent a lot of time stretching with my patients.  Lol!

Thankfully by the afternoon, things had calm down and the pain was gone.

Last week's workouts | happyfitmama.com

Thursday

30 minutes Elliptical

Strength training:

Rope squat row to reverse lunge

Overhead rope tricep ext

Eccentric pull ups

Pull up shrugs

Renegade KB rows

Goblet squats

Single leg deadlift

Single leg squats

Plank matrix

Friday

5 mile run

The day the humidity finally went away!  Kyle and I enjoyed 5 easy miles thanks to 60 degrees and little humidity. I was still drenched in sweat but it wasn’t oppressive like it’s been.

Last week's workouts | happyfitmama.com

But it’s still darker than ever. Boooo!

Saturday

30 minute speed walk, strength training

Ron, Cooper and I walked while trying to keep up with the kids on their bikes.  Later I did a quick strength training session focusing on hips and core.

Sunday

8 mile run

I’m so stoked to have my long time running buddy living in the same town as me now!  Hopefully that means we’ll have more run dates in the future. If you’ve been reading HFM for awhile, you know that Kailey was my “cadet” when we ran the Honolulu Marathon in 2014 (I can’t believe it was that long ago!).

Kailey had a workout for her run so I said I’d tag along for as much as I can. I ran 1 mile before meeting her. Then we did 3 miles easy, 10 minutes comfortably hard, 5 minutes easy, 10 minutes comfortably hard, followed with easy cool down miles.

I got my longest run in over 2 months.  My PF feels good so I’m taking a sign that things are going in the right direction. Yay!

Last week's workouts | happyfitmama.com

You may have noticed that I’ve been slacking in the yoga department.  The craziness of end of summer/back to school has prevented me from getting there but I’ll be back at it this week.  I miss it so!

How was your week in workouts?

Linking up with Hoho and Wendy for the weekly workout wrap up.