Tag Archives: At Home Workouts

Fitness Trends + Functional Fitness Workout

Child's Pose | HappyFitMama.com

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  happyfitmama.com

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?

November 2013 in Review

Happy Friday!

I hope you all had a fantastic Thanksgiving if you celebrated. We kept it pretty low key, just the way we like it. If you are one of the crazy people who started shopping last evening, I hope you are getting lots of deals and boosting the economy. Me, I’d rather wait till Cyber Monday to get my deals. I did Black Friday shopping for years. It’s just too stressful!

Not only is it Friday but it’s the almost the last day of November. Holy cow…one more month in 2013. I’m speechless.

In keeping with tradition, here’s my top 6 posts from the month. Read ‘em again or catch up on any that you missed.


Butternut Squash Apple Soup - happyfitmama.comButternut Squash Apple Soup

This was the soup that changed Ron’s opinion of butternut squash. I’ve kind of become addicted to this gourd and want to eat it everyday. I better pace the recipes otherwise Ron will tire of it really soon.



Finish Line 2013 Seacoast Half Marathon - happyfitmama.com2013 Seacoast Half Marathon Recap

While this race is definitely one of my favorites, this year was a total bust. Looking back I probably should not have even run it. My injury showed it’s ugly face within the first few miles and it was a downward spiral from there. I’m not happy with my performance but it was the wake up call that I needed to realize my body needed a break from running to truly heal.



Pumpkin Chia Granola Bars - happyfitmama.comPumpkin Chia Granola Bars

We are a snacking family, my kids in particular. I always try to keep some kind of homemade bar or “cookie” on hand for a quick, nutritious snack. Super easy to pull together, these bars are one of their favorites.




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

Apparently I had a lot of extra time this month to spend in the kitchen! After not sharing a recipe for months, I developed three in one month. This squash quick bread is so easy and delicious. I love that it’s not too sweet plus you get a serving a veggie.



Treadmill Hill Climb - happyfitmama.comA Week of Thanks in Workouts

Ah, the treadmill. I don’t love it but we tolerate each other. It’s super convenient to have on horrible weather days or when I want a glute burning hill climb. I’ve got five of my favorite treadmill workouts to share. From walking to running to a CrossFit inspired WOD, I’ve got you covered on the dreadmill.




No Equipment Required Body Blast - happyfitmama.com18 ‘No Equipment Needed’ Workouts

The busy season is upon us! Don’t drop your workout because you don’t have time. First of all – make time! Second, even a 20-30 minute workout is better than nothing at all. Try one of these workouts anywhere, anytime to help get you through this season healthy, happy and smiling!




What was the highlight of November for you?

Score any great Black Friday deals?