High Five Friday

High Five Friday April 29 2016 happyfitmama.com

High Five Friday is here! It’s time to get yo’ hands up and spread some good vibes for all to read. Want to get in on the fun? You can find all the details HERE.

5 from Instagram – I share more pics on Instagram. Are you following me? Please do!

  1. We spent a couple of days up north this past week during the kid’s school vacation. I wanted to run a little bit of the Mount Washington Road but it didn’t happen. At least we got to take a ride to the base. See that snow? Let’s hope we don’t have anymore of that in June!
  2. Trail running fun.
  3. Blue skies and sunshine for days. This was days before the snow. Mother Nature really needs to get her act together.
  4. I love a cute ballet flat but my feet usually do not. I was quite hesitant when Rockport wanted to send me a pair. However, my new Rockport Total Motion shoes. are super comfy and not mention very cute. ADIPRENE®+ by adidas is in the shoes to make it feel like a sneaker. A running shoe feel in a ballet flat? I’m sold!
  5. Show yourself what you can do. Let’s run!

High Five Friday Banner  happyfitmama.com

5 Things

  1. My Overweight Mom Didn’t Give Me Body Issues – Becoming an Athlete Did – This piece from Allie is so good. It’s from her heart.
  2. My Boston Marathon: The Triumph is in the Journey – The marathon distance is not easy. That’s the truth. Training can go absolutely perfect but then race day comes and it’s never a guarantee that things will go as planned. Sarah’s perspective of her Marathon Monday is written beautifully. Where’s your victory?
  3. London Marathon 2016 Recap – Hard work. Commitment. Dedication. Focus. And a whole lot of heart. This race recap from my friend Tina has me in tears. She works so hard and is such an inspiring, kind soul. Congrats Tina!
  4. How to Embrace Your Challenges and Love Your Obstacles – Challenges are a well, challenge. They can really suck while in the midst of it. But in the end, hopefully, you’ll come out of it knowing that you can do hard shit. And survive and thrive from it.
  5. Women in the Woods – Why Women Should Quit Being Afraid and Get Outdoors – YES! YES! YES! A million times yes to this!

Upper Body Workouts for Runners

A strong upper body can improve your running. Find 6 different upper body workouts for runners here.

It’s another edition of Monthly Workouts for Runners BY Runners. Here’s the previous month’s workouts if you missed them:

Stuck Inside Workouts for Runners

Two-a-Day Workouts for Runners

This month the topic is Upper Body Workouts for Runners.

A runner’s legs get all the attention. We need to strengthen our quads, fire up the glutes, stretch out the ever tight hamstrings and or course keep our calves strong and loose.

Just because the lower body gets all the attention, doesn’t mean your upper body doesn’t need any love. A strong upper body in a runner will help you power through when your legs are getting tired in the late stages of any hard effort workout or race. I’m finding that strength in my arms and back are really needed as I’m training for Mount Washington. If I’m collapsing in my upper body when I fatigue on the hills, I’m making my legs work 10x harder than need be. But if I pump my arms faster, my legs follow suit. To run faster and more efficient, you need your whole body to be strong and in sync.

FYI – While I am a certified professional, I am not your trainer. Listen to your body and it’s limitations. Please check with your physician if you are new to exercise or have any questions regarding your health and exercise.

Here’s a quick upper body workout that I routinely do.

A strong upper body is an asset that every runner should have. Try this quick upper body workout for runners to get faster and stronger. happyfitmama.com

Do 12 reps for each exercise (unless indicated with a time).

DB Flyes – Begin by sitting on a stability ball. Walk your feet out so your head, upper back and shoulders are resting on the ball. Knees should be at 90 degrees. Bring dumbbells to your chest with palms facing each other. Press arms straight up, making sure to not lock elbows at the top. Slowly lower the dumbbells in an arc until dumbbells are at chest level. Return to starting position at the top.

Skull Crush – Lie on a stability ball and extend both arms overhead, a weight in each hand. Bend your elbows so your forearms are parallel to the floor. Slowly straighten your arms, then lower them to the starting position. DO NOT crush your skull. :)

Push Up on Stability Ball – Get into push up position but with feet placed on a stability ball. This will make the exercise harder by working your balance.

Standing Balance Single Arm Row – Start by balancing on your left foot, holding a kettlebell or weight in your right hand. Hinge at the hips until your body is in a straight line with a flat back and a straight right leg. Bring right arm forward to perform a single arm row. Do 12 reps balancing on the left foot before switching and repeating on the right foot.

Plank – Standard forearm plank hold. Be sure to pull in your belly button and to keep butt down. No butts up in the air!

Side Plank w/ Leg Lift – Start with right elbow on the ground and both legs straight, balancing on outside of right foot. Raise left hand straight up from shoulder. Keeping your body straight, lift your left leg up to slightly higher than hip height. Lower back down. Repeat this for 1 minute.

Superman – Lie face down on your stomach with arms and legs extended in opposite directions. Neck stays in a neutral position. Lift arms and legs at the same time, making a stretched out “u” shape as your back arches and arms and legs lift off the floor. Hold 2-5 seconds before lower back to the floor.

And here are even more Upper Body Workouts from 5 of my running friends. Pin away so you have a stash of workouts on hand whenever you need it.

Nellie has a DB or barbell upper body burner.
UPPER BODY WORKOUT FOR RUNNERS
Sarah brings a 24 minute circuit that will get your heart rate thumping.
upper body workouts-2
Carly brings the Super Scapula Superman.  I think every runner needs that!
Upper Body Workout for Runners - Fine Fit Day
Allie brings one of my favorite training tools – the Bosu!
UPPER BODY WORK FOR RUNNERS
Laura brings an upper body torcher with plenty of push ups and planks.
Upper Body Workouts This Runners Recipes
Linking up with Wild Workout Wednesday!

What’s your favorite upper body exercise? For me, it’s anything tricep related.

Key Lime Yogurt Parfaits

Try this Key Lime Yogurt Parfait for a healthy dose of protein and omega-3. happyfitmama.com
Disclosure: I’m a brand ambassador for Stonyfield Organics. I am compensated and receive product samples. All opinions are always my own.

 

I’ve got a delicious recipe for you today!

Most days of the week, you can find me eating oats for breakfast. But sometimes I like to get a little crazy and try something new. A big ol’ bowl of fruit, granola and yogurt has made it’s way into the rotation. Well, now there’s something new.

Key Lime Yogurt Parfaits.

But really, these are good anytime of the day. Not just for breakfast.

As part of my partnership with Stonyfield, I was sent some of the great products from Barlean’s. If you are not familiar with them, you should be. I’ve tried their Omega Swirls before and loved it. It’s the best way to get in your Omega-3 without any nasty fish burps. If you’ve taken fish oil supplements before, you know what I mean. We like fish in our family so we eat it at least once a week. Well, most of us do. My daughter is not a fan. The Fish Oil Omega Swirl is the perfect way for her (and all of us!) to get the Omegas that she needs.

Key Lime Yogurt Parfait is full of protein and omega-3 to keep you satisfied all morning long. happyfitmama.com

The whole family has enjoyed the Omega Swirls by the spoonful, swirled in oatmeal or mixed with yogurt. With yummy flavors like key lime, pomegranate, lemon and orange swirl, it tastes like dessert more than fish oil. And there is zip, zero, zilch fishy taste or after taste.

Each one tablespoon serving has 1,500 mg EPA/DHA. There’s no artificial flavors or colors, no sugar (sweetened naturally with Xylitol) and it’s gluten free and non-GMO.

Key Lime Yogurt Parfaits are a great source of protein and Omega-3 for the whole family. happyfitmama.com

5.0 from 1 reviews
Key Lime Yogurt Parfaits
 
Ingredients
  • 2 (5.3 oz size cups) Stonyfield Plain Whole Milk Greek Yogurt
  • 2 Tbsp Barlean's Key Lime Omega Swirl Fish Oil
  • Fresh lime juice (optional)
  • Crumble:
  • ¾ C raw cashews
  • ¾ C raw walnuts
  • 9 dates (soaked in warm water for 10 minutes and then drained)
  • 1 Tbsp Barlean's Flax, Chia, Coconut Blend
  • Pinch of Pink Himalayan Salt
Instructions
  1. In a bowl, mix together Greek yogurt and Omega Swirl Fish Oil. If desired, you may add a teaspoon of fresh squeezed lime juice. Set aside.
  2. In food processor, place all crumble ingredients. Blend till combined and resembles a sticky crust.
  3. Assemble parfaits by scooping 2-4 large spoonfuls of crumble into a glass. Top with ⅔ of yogurt mixture followed with more crumble and a dollop of additional yogurt.

Depending on your hunger, this can make 2-4 parfaits. I filled my cups to the top for presentation sake. You can also add additional shredded coconut or bananas. The sky’s the limit!

In addition to the delicious Omega Swirls, Barlean’s has a wide variety of oils, super seed mixes (the Flax, Chia, Coconut Blend is our favorite!) and greens. Check it out – we all could use a little extra nutritional boost to our food.

I’m linking up with Meatless Monday today.

How do you like to up the nutrition in your family’s food?