Last Week’s Workouts

Last week's workouts | happyfitmama.com

Last week’s workouts were really good!  I feel like I’m back in the swing of my regular workouts after 4 months of dealing with my ankle injury. The only thing that was missing this week was yoga.  I had planned for at least 2 days of it but then a snow day happened and I opted to run with friends rather than go to yoga class.  It’s funny how I’ll drop everything for a run!

Oh! I almost forgot about the pool.  I skipped that this week too. Opps. Maybe I’ll be back in the water this week?

Monday

30 minutes Bike, 15 minutes Stepmill alternating 20 steps forward, left side, right side

Strength training:

Plank row push ups

TRX row

TRX bicep curl

TRX split squat

TRX hamstring curls

KB walking lunges

Box toe taps

Banded pull ups

Plank matrix (front, side)

Med ball toss sit ups with a twist

Last week's workouts | happyfitmama.com

Tuesday

30 minute tempo run

I had grand plans for the day until I got the phone call that school was cancelled for the day due to snow that would turn to freezing rain.  Thankfully, there’s a treadmill in my basement.  I don’t think I’ve run on a treadmill (other than the Alter-G) since last winter.  It’s still the same as it ever was.  My plan called for 15 minute warm up, 15 minute tempo at 15k pace.  I have no clue what my 15k pace is so I played around until it felt comfortably challenging.  It was my first tempo workout since starting to run post ankle injury.  So far, so good!

I even threw in some side shuffle running for a good time.  Have you ever done that?  It really makes you think!

Afterwards I did a little strength:

Wall mountain climbers

BOSU ball burpees

Single leg BOSU bridge

KB swings

BOSU planks (front and side)

Last week's workouts | happyfitmama.com

Wednesday

Rest day

My run club, Six03 Endurance, had their holiday party Tuesday night.  There was no way I was waking up at the butt crack of dawn for a workout when I was out past my bed time the night before.  And maybe because a few cocktails were enjoyed as well.  :)

Side note: Ron and I hardly ever get dressed up but do you think I took one picture of us?!?!  What kind of blogger am I? I think we need to get dressed up again just to take a picture. Lol.

Thursday

5 mile run

My friend Liz was looking for company on a 24 mile training run.  Yes, 24 miles (she’s training for a 100k).  Obviously, I am not in any shape to run 24 miles even if it is at ultra pace.  I would have loved to have run more than 5 miles with the crew but I had an appointment to scurry to.

Later on, I got in some strength training:

Single leg deadlift w/ 20 lb DB’s

Box toe taps – 1 minute x 2

Scorpion’s

Single leg stability ball hamstring curl

Squat jumps

Single leg bridge with band

Last week's workouts | happyfitmama.com

Friday

30 minutes Arc Trainer

Strength training:

DB bench press

DB pullovers

Incline DB fly

TRX Row

Eccentric pull ups

TRX single leg lunges

Back squats

Calf raises

Squat with med ball toss

Single leg med ball toss

Med ball push ups

Plank hi/lo

Plank shoulder taps

Side plank dips

Last week's workouts | happyfitmama.com

Saturday

7 mile run

Another mileage increase!  I originally planned to get this run done early in the morning before kid activities.  But sleeping in won. I wanted to try for 8 miles but running at mid day is not my favorite.  My legs were feeling heavy from my workout on Thursday and Friday so I called it at 7.  I’m not training for anything so there’s no need to get sloppy on form just to reach a number.

Last week's workouts | happyfitmama.com

Sunday

Morning Flow Yoga at Bending Bodhi

My calf was a bundle of knots from running in slush and on ice so I opted for no running and hit up a yoga class instead.  There was a sub for class and the woman looked really familiar to me.  It wasn’t till she said her name at the beginning of class that I realized how I knew her.  I took classes from her at a gym about 9 years ago.  Her classes were what got me hooked on yoga!  And her class yesterday didn’t disappoint.  It had a mix of all of my favorites and moved at a great pace.

Linking up with Hoho and Triciaand Jess/Jessfor the weekly workout wrap up.

How was your week in workouts?

High Five Friday

High Five Friday December 15 2017 happyfitmama.com

Happy High Five Friday!

5 pics from Instagram – Are you following me?  Please do!

1 ) I love running.  Running is my favorite.

2 ) The kids had a snow day on Tuesday so that a basement workout for me.  It’s been forever since I ran on a treadmill (other than the Alter-G).  It was fun to revisit strength moves that were the norm when I didn’t have a gym membership.

3 ) Nothing bu air.

4 ) My little workout buddy from Tuesday.  She’s brutal when you stop to take a rest break.

5 ) Need an easy DIY gift?  Try my Peppermint Salt Scrub that I shared yesterday.

5 good reads

1 ) The 2017 Hater’s Guide to the Willimas-Sonoma Catalog – Not fitness related but super funny. Read this and you’ll be chuckling all the way.  Hahahaha

2 ) Making the Case for Working on Your Strengths – This is a great article from Allie that really made me start to think about what my strengths are.  So many times I look at my weak points rather than what I actually do right.  Sometimes I wonder if I do anything right.  Lol!  Rather than trying to “fit” into the mold of what I should be doing, maybe I need to look at what fits me better?

3 ) An Ode to Woman Who Own It – Can I get a hell yes?!?!

4 ) Why Running Needs a Shalane vs. Jordan Showdown – It seems to be we’ll see this in April!

5 ) To Delay Death, Lift Weights – If the catchy headline didn’t convince you, read the article and then pick up some weights.

What would you like to High 5 today?

 

Peppermint Salt Scrub

Peppermint Salt Scrub with Barlean's _ happyfitmama.com

This is a sponsored post on behalf of Barlean’s. All opinions, as always, are my own.

It’s that time of the year where my skin gets angry with me.  Particularly my hands and feet.  When I’m at work at the hospital, I wash my hands constantly. The soap isn’t the most skin friendly. It’s meant to kill mega germs after all. That, and the dry indoor heat, leaves my hands super dry with cracked cuticles. My hands age 40 years every winter. And my feet. I’m a runner. Enough said, right? Those puppies get beat up!

Last year, I mixed up a batch of Peppermint Sugar Scrub with Barlean’s coconut oil and handed it out as gifts.  This year, I mixed it up just a tad.

I love cooking and baking with coconut oil but it’s also a fabulous way to soften and smooth your skin and hair.  I’m sure you have tried beauty products with coconut oil in it but you can also just use plain coconut oil that you cook with.  I know of some people who keep it right next to their sink to apply a little bit after washing their hands. Super simple!

Barlean’s coconut oil is non-GMO, fair trade, gluten free, non-hydrogenated, organic, solvent and chemical free. Nothing but pure coconut!

This Peppermint Salt Scrub is perfect for softening dry, rough hands, feet and elbows. By using Epsom Salts instead of sugar, it’s a little bit more harsh, but still feels amazing.  The salt gently scrubs away the dead skin while the coconut oil makes your skin feel silky smooth.

Try this Peppermint Salt Scrub as an easy DIY gift or for yourself! _ happyfitmama.com

Peppermint Salt Scrub
 
Ingredients
  • 1 cup coconut oil (I use Barlean's)
  • ½ cup Epsom Salts
  • 8-10 drops of Essential Oil (I used Peppermint)
  • optional: Natural food coloring
Instructions
  1. Melt coconut oil in a small saucepan on the stove.
  2. Remove from stove and mix in Epsom Salts, Essential Oils and food coloring (if using).
  3. Place mixture in small resealable jars.

 

This past year, I gave up on ice baths and switched to Epsom Salt soaks after a hard workout.  Adding a little bit of this scrub while soaking your feet feels amazing.  It’s perfect.

I like using peppermint for it’s pick me up scent (my house smelled amazing after mixing the scrub together) and it’s perfect for the holiday season. Feel free to add whatever essential oil you desire. A citrus or lavender would be yummy. I also added a little bit of natural food coloring to give it more of a festive glow.  I like to use ONE.

Peppermint Salt Scrub _ happyfitmama.com

It’s the perfect gift to give for someone who could use a little pampering. I’ve mixed up a batch for each of my kids’ teachers. Of course, mix up a batch to have on hand for yourself. You deserve to be pampered!

What’s your favorite way to use coconut oil besides cooking or baking?