Category Archives: Workouts

30 Minute No Equipment Needed Workout

Find your strong with this 30 minute plyometric inspired workout to enhance your running. | happyfitmama.com

When I first started blogging, my intent was to share workouts often. In the past year or so, I’ve let that slip. So I give you – New Year, New Workouts! Hopefully, I’ll remember to share my workouts at least a couple times a month.

Even though I haven’t had a gym membership in 5+ years, I’m still working out at home. I have weights, a BOSU, Med Balls, Kettlebells, bands, treadmill and a bike trainer. I personally don’t think you need a gym membership to stay in shape. It’s nice to have, but I don’t think you need fancy equipment, either.

Whether you are working out in a gym or at home, it’s always a good idea to mix things up. Doing the same exercises day after day is boring. And most likely you aren’t seeing any difference in your strength or endurance. Keep your workout fresh by changing it up often.

January can be a bit of a downer month – it’s cold, it’s gray outside and the holidays are over. You know what you need? Some good ol’ fashioned exercise. It really is a wonder drug. Release some kick ass happy endorphins with this 30 minute cardio Jumpin’ routine. It’s a no equipment needed workout!

Try this 30 minute no equipment needed workout for a quick total body burst of exercise.  happyfitmama.com

You may have noticed that there’s quite a bit of plyometrics work in this workout.

When I was discharged from physical therapy back in November, my PT wanted me to concentrate on plyometrics at least one workout a week (preferably a non running day). If you look at running, it’s essentially jumping from one foot to the other.

Ahem – plyometrics.

Plyometrics are fast, explosive movements that strengthen muscles, improve cardiovascular health, improve balance and boost metabolism. It’s also a great way to work on teaching your body to rely upon fast-twitch fibers instead of the slow-twitch that is used in distance running.  You’ll be able to turn your legs over faster and push off harder which means increased economy and faster times. Sounds good, right?

Plyometrics are quite demanding and require a sound foundation of balance, core strength, and stability. Be sure to do strength training and other injury prevention exercises to keep your body balanced. As always, listen to your body!

I’m linking up with Wild Workout Wednesday!
For more workout ideas, check out my Pinterest board.
Disclaimer: Always consult your physician before beginning an exercise program.

45 Minute Treadmill Hike

001This is a sponsored conversation written by me on behalf of Corning® Gorilla® Glass. The opinions and text are all mine.

For a runner, five months is a long time to go without running. And to go from full on marathon training mode to seeing your total mileage for the week at a big ol’ ZERO was like slamming a car head on into a wall.

I missed the super sweaty, cleansing, exhausted yet so awake feeling of a good run. My body just needed a good Runner’s High to get me through the day. Sure I could hit the road on my bike, but do you know how long it takes to get a Cycling High? I don’t know, I’m asking. I’ve yet to get there!

Rather than crying in my running shoes, I knew I needed to find a way to get my soul cleaning sweat on. So I’ve been walking, hiking, doing HIIT workouts, lifting weights, cycling and yoga. Basically doing whatever my foot tolerates that makes me feel human again.

As much as I despise the treadmill for running, I don’t mind it for walking, especially when I want to get an intense hill workout. A variety of levels of hills, available at the push of button, that doesn’t require me driving to the mountains when I’m short on time yet prepares me for hiking? And I can catch up on social media, blogs and my favorite T.V. shows all at the same time? It’s a winning situation.

Here’s a 45 minutes treadmill hike that I’ve been getting my sweat on with.

45 Minute Treadmill Hike  happyfitmama.com

I always have my phone with me while I workout. I use it for tracking workouts, listening to music, posting sweaty selfies on all my social media after a workout and of course, for safety reasons. It’s a delicate piece of equipment, yet I put it through some intense situations. There’s nothing more sickening to accidently drop your phone and find the screen shattered into a million little pieces. I know, I’ve done it a couple of times.

But now there’s Corning® Gorilla® Glass 4. In laboratory tests, Gorilla Glass 4 survives up to 80% of the time when dropped from 3 feet high, and was up to 2x tougher than competitive glass designs. With Gorilla Glass 4, the focus is on improving damage resistance against sharp contact, such as a drop on asphalt, concrete, and other rough surfaces. Gorilla Glass is the toughest cover glass yet for your device.

How do you protect your mobile device during your workout?

Comments submitted may be displayed on other websites owned by the sponsoring brand.
Gorilla Glass has been used on nearly 4 billion devices from 40 major brands. Is it on yours? Click here to find out <link to http://corninggorillaglass.com/en/products-with-gorilla>

This is a sponsored conversation written by me on behalf of Corning Gorilla Glass. The opinions and text are all mine.

The Best Injury Recovery Exercises for Runners

As much as I hate to admit it, I’ve had my fair share of running injuries during the past few years. With each injury, I’ve spent some time in physical therapy where I’ve learned a lot. In the past, I always went for the bigger, flashier strength training exercises, thinking that I was gaining more. The more complicated the better, right? Not so much. The basics work. It’s all you need. However, what’s the key to making the basic exercises work?

Doing them. Consistently. And with good form.

Best Injury Recovery Exercises for Runners  happyfitmama.com

On a side note, I had been doing my PT exercises quite faithfully this winter/spring. By the time I was discharged from PT in early March, my strength and ROM gains were huge compared to where I started. My doctor and PT’s don’t have any answers for why I got injured other than injuries can sometimes just happen for no reason. And that really, really sucks!

The good news is that since I did keep up with my PT exercises, my recovery will hopefully be quicker than if I didn’t. Fingers crossed that’s my case.

Below are 16 of the best injury recovery exercises for runners. Most of these exercises will be prescribed to any runner (or anybody) with a lower extremity injury. They are quite basic but very effective in strengthening the core, hips and all the way down the legs. These exercises aren’t just for recovery. They are for maintenance of a strong foundation.

Exercise descriptions can be found here – > Core strength for runners Core Strong - happyfitmama.com

Exercise descriptions can be found here – > Hip Strengthening Exercises for Runners

Hip Strengthening Exercises for Runners - happyfitmama.com

Strong Legs - happyfitmama.com

Disclaimer: These exercises were prescribed to me by my own personal physical therapist throughout the years for various injuries. Always be sure to consult your own PT when faced with an injury. Every BODY is different.

FYI – Happy National Running Day! To celebrates, you can get a 6 month subscription to Women’s Running for only $5. Check it out HERE

What are your favorite injury prevention/recovery exercises?