Category Archives: Workouts

Fitness Trends + Functional Fitness Workout

Child's Pose |

If you follow me on Instagram or Facebook you might have noticed that I’ve been semi quiet for the past 4 days or so. I’m happy to report that I think I have survived The Plague of 2014 that has hit my house (particularly me the worst) for the past week. Friday afternoon I started to feel achy but I tried to convince myself it was from my workout the day before and not that I was getting sick. The chills soon followed. Then a cough. Yup, I was sick with the lovely respiratory flu. I spent the majority of the past 4 days curled up on the couch or in bed, too fatigued to do much.

I haven’t done anything active. Showering was enough to leave me needing a nap. All of my muscles are tight and tired but I don’t have the energy to even do a little stretching. I’m sick of being sick. Yesterday was the first day that I actually sat upright for more than an hour. That’s a win in my book! My fingers and toes are crossed in hopes that The Plague is gone for good and I can start to move again without feeling like I’m 90 years old.

Moving on…

Fitness Trends of 2014

For the past eight years, the ACSM (American College of Sports Medicine) has conducted a survey of it’s members and other fitness professionals on predicting what the big trends for the year will be. This survey is worldwide, not just the U.S.

Here’s what they are predicting the top 10 Fitness Trends of 2014 will be:

1. High-Intensity Interval Training (HIIT)

2. Body Weight Training

3. Educated and Experienced Fitness Professionals – YES!

4. Strength Training

5. Exercise and Weight Loss

6. Personal Training

7. Fitness Programs for Older Adults

8. Functional Fitness

9. Small Group Personal Training

10. Yoga

I really like this list of predicted trends. It shows that people are looking for ways to train their body for life, not just right now. Being able to do our ADL’s (activities of daily living) and to keep our body healthy for years to come should be the number one priority for us all. That’s where functional fitness comes in. Sitting at desks all day has left us with muscle imbalances, poor posture, and subsequently bad movement patterns during exercise. Functional training re-teaches correct movement patterns, builds balance, flexibility, core strength, and therefore eases daily living. Something we could all use more of, right?

There are three planes in movement:

Sagittal – divides the body into right and left sections

Frontal – any vertical plane passing through the body from the head to the feet perpendicular to sagittal

Transverse – any horizontal plane passing through the body dividing it into upper and lower portions

With traditional exercises, like a standard bicep curl for example, your body stays in one plane (sagittal) and essentially only one muscle is really moving. Conventional strength training isolates muscle groups, but it doesn’t teach the muscle groups you’re isolating to work with others. However, if you combine the bicep curl with a lateral lunge, then you are working in more than one plane. When you are running, jumping, lifting, pushing, squatting, pulling, your whole body is moving. It’s unnatural for your body to just move one muscle group at any one time. You need to work the big muscles and the little helper ones to truly be efficient.

The key to doing that is incorporating moves that use all planes. Here’s a workout that does just that. The moves will help you build a stronger body for your everyday activities from safely picking up your child or keeping your spine stable while you sit at your desk.

What to do: Perform each exercise AMRAP (as many reps as possible) for 60 seconds. Make sure to concentrate on good form. Slow and controlled. Rest 20 seconds between each exercise. Complete the cycle 1-3 times depending on your fitness level.

Functional Fitness Workout

Have fun! Please let me know if you do this workout. I’d love to know what you think!

When’s the last time you were so sick that working out was the last thing on your mind?

Would you add any fitness trends to the list for 2014?

Do you incorporate functional fitness in your workouts?

Pin It Party!

Hey guys!

Welcome to my new look! What do you think? I kind of love it. I’ve been wanting to change things up around here forever. I had no idea what I really wanted except clean and simple. I think I got that! A huge THANK YOU to Tasha from My Cute Lobster for doing a fantastic, speedy job. If you need a graphic designer, contact Tasha. She’s quick, efficient and very well priced.

So today it’s another edition of the Pin It Party! Are you following me on Pinterest? If not, click HERE!

A big thanks to Lindsay for hosting again.

If you’ve never attended before, here’s the details.   The purpose of a Pin It Party is for bloggers to gain Pinterest exposure to some of their best posts and to help drive traffic to their blogs.

If you’re a reader, remember that pinning images from blog posts you love is a great way to support your favorite bloggers! It helps more people see the posts and can help the blogs grow. So check out some of the great posts that are linked up at Lindsay’s and pin away!

Here’s what I’m bringing to the party. You can click on the picture to take you to the post OR use the handy dandy Pin It button that appears in the upper left corner as you hover over the picture with your mouse.

Let’s workout first before we eat!

Hip Strengthening Exercises for Runners - happyfitmama.com6 Hip Strengthening Exercises for Runners (or really anyone)

These exercises have been in my 3x/week rotation ever since I started physical therapy last summer. They are simple but do the job. Do them and you’ll be able to tell the difference in your running in no time.

Core Strong - happyfitmama.comCore Strength for Runners

More of my standard core exercises for fixing my foot injury and my weak hip.

Pumpkin Chia Granola Bars - happyfitmama.comPumpkin Chia Granola Bars

These bars just kind of randomly happened. Like most of my recipes do!

Butternut Squash Cranberry Oat Bread 1 - happyfitmama.comButternut Squash Cranberry Oat Bread

This bread is the epitome of Fall! So flavorful with no refined sugar and a dose of a veggie hidden in the mix.

You can't finish unitl you start - happyfitmama.com20 Life Lessons Running Has Taught Me

Running is so much more than exercise to me. The lessons learned on the road, trail, track and treadmill apply to everyday living. I’m forever applying these lessons in my day to day tasks.

So start pinning away! If you are on Pinterest, leave your URL in the comments and I’ll follow you back. I’m always looking for yummy food to make, new workouts and new inspiration.

In case you missed the other Pin It Party’s:

Pin It Party

Pin It Party II

Happy Pinning!