High Five Friday

High 5 Friday November 20 2015  happyfitmama.comHappy High 5 Friday everyone!

Not sure what High 5 Friday is all about? You can find the details HERE!

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

5 From Instagram

1. A perfect (albeit super windy) fall running day.

2. Hello sunrise over the water. It’s been awhile!

3. One last pic of the fall color. All the leaves are off the trees now. Boo!

4. Pyramid pose with hands in prayer position feels quite lovely after a hard workout.

5. This is how I plank. For about 20 second before my butt starts to sag to the ground. When did those little rascals get so heavy????

5 Good Things

1. 40+ Podcast Episodes to Listen on Your Runs – Runner’s Connect Run to the Top was one of the first podcasts I routinely started listening to. And it’s become a weekly favorite full of never ending information about running. I think 40 will get you through a few runs!

2. Why I Own a Tutu and Tie Dye My Own Socks – When I volunteered at the end of the year 5k for GOTR, I couldn’t help but notice the dad’s who were out in full support of their daughters. They had no problem wearing fairy wings, spray painting their hair pink or any other “girly” type things. They were bonding with their daughters. And leaving a lasting impression.

3. Reese Witherspoon and Ambition – Read this. Share this. Do this.

4. Inner Light – This is a beautifully written piece by Christine. If you’ve ever been in a room full of OM’s, you know this feeling of Inner Light. When after class as you offer namaste to your fellow yogi’s, you see this look of pure peace plastered on their face. If only everyone could know this feeling and keep that light with them throughout the day.

5. Eye on the Process – Do you tell yourself eye on the prize and skip over the process to get to that goal? Love this reminder from Jess that little changes lead to big changes eventually. The prize is definitely in the process.

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10 Safety Tips for Running in the Dark

Stay safe while running in the dark with this guide on what to wear and how to be prepared.  happyfitmama.com

It’s that time of year again where it’s super dark in the morning and getting darker earlier and earlier in the evening. Hello sunset at 4:18 p.m.! I know a lot of people retreat indoors for their workouts once the daylight hours are shorter.

For years, I felt comfortable running in the dark by myself. But then last year I had a creeper incident that happened on one of my early morning runs. A man in a car followed me on my run, circling around parking lots to meet up with me or to cut me off at intersections. It didn’t take me long to realize something wasn’t right. I pulled out my phone, ready to snap a pic or to call for help and hightailed it to the police department which was nearby. This is all while the guy continued to follow me. I never thought that I’d have a scary situation like that in my small town. I was running my “safe route” in town after all. The whole situation messed with my confidence. Since then, I’ve never felt the same. In fact, I’ve only done a handful of solo runs in the dark since then.

Going for a run after the sun has gone down or before it comes up is sometimes the only time to squeeze in the miles. In the summer it’s the perfect time to beat the heat. Or if you’re a working parent or professional whose only free time for exercise is in the wee hours of the morning or after work. With November being National Running Safety Month, it’s the perfect time to brush up on your safety.


Use these tips to be the safest runner you can be when running in the dark.

Let someone know where you are going
Before you take off on your run, let someone know where you are going and what time you plan on returning. I try to leave a note for Ron telling him what route I’m planning to run and how long it should take me.

Wear reflective, bright clothing.
This could be reflective stripping on your shirt, shorts, shoes, etc. I’m always amazed when I see people wearing all black. I love my dark workout gear but I save it for the daylight hours.

Light up the night
Lighted vests and/or headlamps will not only help you see the road better (even if there are streetlights) but drivers will be able to spot you better. There’s a ton of different models available. I love my Black Diamond headlamp. It’s lightweight, is super bright and has a blinking red light on the back.

Carry identification, cell phone and a personal alarm
I always take my phone and RoadID with me. I also started carrying a Sabre Personal Alarm that I received at Rise.Run.Retreat. Funny story – Whenever I meet with new running friends for the first time, Ron likes to use Track My iPhone to make sure I don’t get  kidnapped by some crazy stalker. At least that’s what he tells me. Maybe he’s just checking up on me to see if I’m really running. What else would I be doing at zero dark thirty?

Listen up
You won’t believe how many people I see running with headphones in the dark. Even if you have one earpiece in, it’s still dangerous. Be aware of your surroundings at all times. I recently came upon a young girl running one morning who was wearing headphones. She didn’t even look around as I came up behind her. In fact, her music was so loud, I could hear it. Girl, what are you thinking?!?! Your best bet is to leave the music at home.

Everything you need to stay safe while running in the dark.   happyfitmama.com

Power in numbers
If possible meet up with a friend. There’s safety in numbers. And if you think you run too early, you might be surprised to know how many others are in the same boat as you. I’ve posted in a couple of our local running club Facebook pages looking for a running buddy and have had great success in finding crazy awesome runners who want to run at zero dark thirty.

Switch up your route
Change your running route and time you run every so often. It’s comfortable to you, but that also means that someone may learn your routine as well.

Look both ways before you cross the street
Don’t assume cars see you. Crosswalks, especially those regulated by stop signs are the worst for runners. Drivers will pull out in front of the stop sign looking for cars, but often look right beyond runners. Always make eye contact with the driver before you step off the curb.

Run in populated areas
Stick with well lit areas. If there are other runners around there is good chance the area is safe and appropriate for runners.

Run like a defensive driver
Assume every driver is talking on the phone while drinking steaming hot coffee and tuning the radio. This can be said about running at any time on the roads.

Have you ever been in a scary situation while running in the dark?

What are your safety tips?

Frozen Yogurt Qi’a Bites

The perfect pairing of Stonyfield organic yogurt with Nature's path Qi'a Cereal forms Frozen Yogurt Qi'a Bites.

Disclaimer: As a Stonyfield Yo-Getter, I received free products in exchange for an honest review. All opinions, as always, are my own.

You are probably wondering – What the heck is Qi’a????

Isn’t that what I yelled every time we do a move in karate?

Not exactly. And before you get all impressed that I know karate – I took one whole semester of karate in college. Obviously I’m still rocking my white belt.

Qi’a (prounced Kee-ah) means energy. Nature’s Path wanted to bag up that energy in a superfood cereal. Qi’a cereal is full of chia, hemp and buckwheat. This power trio is full of plant-based protein, fiber and ALA Omega 3’s. Whoa! This is definitely a super power mix that is full of energy!

I don’t know about you there’s just something marvelous about combining cereal with yogurt. I love adding granola or hearty cereal to my smoothies or smoothie bowls. Or if I’m having a cup of yogurt by itself, a handful of cereal goes right on top.

Stonyfield Yogurt and Nature's Path Qi'a Cereal

I realize that it’s November and most of us are freezing. But the first thing that came to mind when thinking of ways to combine Stonyfield yogurt and Nature’s Path cereal in a recipe was frozen yogurt. I’m freezing but that doesn’t mean I’m not eating ice cream or frozen yogurt. I have wool socks and gloves on while I’m eating it, but that’s a minor detail.

Combining Qi’a and Stonyfield yogurt and then freezing it, feels almost sinful, like you are eating something that is dessert. When really, you could eat a couple of these for a quick breakfast or snack and get more nutrients than ever. You’ll be able to power through your day like the superhero you are.

I feel silly saying that this is a recipe because like most of my recipes, it’s super simple and requires very little ingredients. In fact, there’s only four.


Frozen Yogurt Qi'a Bites are high in protein and full of nutritents to keep you satisfied for hours.

Frozen Yogurt Qi'a Bites
  • 1 cup Nature's Path Qi'a Cereal
  • 1 cup pitted dates, chopped
  • 1-2 Tbsp water or more
  • 1 cup Stonyfield Organic yogurt
  1. Combine Qi'a, dates and water in food processor. Start with 1 tablespoon of water and add as needed to desired stickiness.
  2. Press mixture into the bottom of muffin tins.
  3. Spoon 1-2 tablespoon of yogurt on top of the crust.
  4. Freeze for 4 hours before enjoying.
  5. Store in freezer.

I used French Vanilla whole milk Stonyfield yogurt. Feel free to use your choice of flavor or Greek yogurt.

For more meatless Monday ideas, be sure to check out Tina’s weekly link up.

What is your favorite pairing with granola or cereal?