Tag Archives: FitFluential

High Five Friday

5 from instagram 22715  happyfitmama.com

Happy high five Friday! It’s the last Friday in February. Is anyone else ready to slap it on it’s ass and say Adios? For such a short month, it sure felt like an eternity.

1. Snowshoe fun. The kids thought it was hilarious to sit on this random bench, covered in snow on our outing.

2. Post run camel pose.

3. I’ve been participating in multiple Instagram yoga challenges this month. My kids have loved getting in on the action. Tadasana with hands in Lotus Mudras for the last day of #bringingyogaback.

4. Ever do a workout and inadvertently make it harder than it’s supposed to? That was me on Tuesday. I misread my plan as doing 800s instead of 400s @ 5k pace. I survived so I guess it’s all good!

5. Sunshine and warm temps….could Spring really be on it’s way?

5 things

1. Mother of 5 to be the first to run marathon in high heels – I can’t wear high heels walking without twisting an ankle. All I can say is ouch. But then again, she must know pain since she does have 5 kids.

2. Why women are afraid to run alone – After my creeper incident in November, I have yet to run alone in the early morning. I’m still too freaked out about it. I know I’m not alone. There are plenty of us who have the same situation (or worse). Let’s talk about it. Let’s make it stop.

3. Shalane’s Mission – How can you not love Shalane? She’s a local girl with a heart of gold and the mind of a champion. I’m hoping this is her year.

4. Survival Skills for Extreme Winter Running - Allie says it perfectly. Practice your bird flipping and yelling skills. Here’s to a warm March!

5. Treadmill Running is Just as Good as Road Running – At least this makes me feel better that I’m not wasting my time (and miles) on the treadmill. But I still don’t want to do it more than I have to!

What would you like to high 5 today?

Bringing Strong Back

6 exercises for a strong back

Your mother was right (as usual) when she would tell you to stand up tall and don’t slouch. A woman with her shoulders down and her back straight shows confidence, strength and beauty. Strong back muscles are essential for good posture. The upper back muscles are used in pulling your shoulders down and back and helping you stand tall instead of hunched over. Good posture is also the easiest and fastest way to lose 10 pounds! Then there’s the added benefit of looking great while wearing halter tops and backless dresses. A strong back can be very sexy!

Not only is a strong back eye appealing, it is also an injury preventer. Low back pain is the number one diagnosis that physical therapists see every day. Sitting too much during the day combined with poor posture is an injury waiting to happen. Having a strong back will also make your day to day life easier and less strenuous. Carrying groceries, gardening and lifting your children will seem easier.

It’s time we are bringing strong BACK!

Last fall when, I injured my L5 and SI Joint, it was a wake up call about just how important a strong back is.

Incorporate these five back exercises into two to three days of your week. Along with additional exercises that target the rest of your body plus cardio and a healthy diet and you will have a strong, beautiful back in no time at all.

For this workout you will need:

  • A resistance band
  • A yoga mat or towel
  • Stability ball

Bringing Strong Back Workout  happyfitmama.com

Bent Over Row

  1. Hold onto either end of a resistance band, and step onto the middle of it with both feet, so your ankles are directly underneath your hips. Lean forward, bending at the hips with a slight bend in your knees.
  2. Keep your back parallel to the floor, and let your arms hang down. From here, pull both elbows up so they’re in line with your torso. Be sure to keep your elbows in and pointed upwards. Then slowly lower your hands back to the starting position to complete one rep.
  3. Complete three sets of 12 reps.

*For an added challenge, add a dumbbell in each hand.

Standing Reverse Fly

  1. Stand with your feet shoulder-width apart, keeping a slight bend in the knees. With straight arms, hold the resistance band in front of you with your hands slightly lower than your shoulders.
  2. Pull your abs in tight as you open your arms out to the sides, focusing on the shoulder blades squeezing together. Slowly return your arms back to starting position.
  3. Do three sets of 12 to 15 rep

Back Extension on Stability Ball

  1. Place your torso on the ball and roll forward until you have both hands on the floor. Your legs should be straight behind you, toes on the floor about shoulder-width apart.
  2. Lower your torso down with your hands behind your head — basically you are wrapping your upper body around the ball.
  3. Lift your torso up until you form a straight line with your hips and legs.
    Lower back down to complete one rep.
  4. Do three sets of 12 reps.

Shrug

  1. Stand with your feet hip-width apart and your arms at your sides, stand on the resistance band and hold an end in each hand.
  2. Start with your shoulders relaxed, and as you exhale, shrug them up toward your ears. Hold the position for a few seconds before relaxing your shoulders as you inhale.
  3. Do three sets of 12 reps.

Superman

  1. Lay belly down on the mat. Extend your arms above your head. Legs are straight.
  2. Lift your upper back and legs and hold for five seconds, squeezing your glutes. Lower back down.
  3. Do three sets of 12 reps.

This workout can easily be done at home or a gym.

You Know You’re in Marathon Training When…

You Know You're in Marathon Training When...  happyfitmama.com

Over the weekend, it occurred to me that I have developed marathon training brain. It’s all about running. All the time. Every day. Every minute. I know even when I’m not training for anything, I talk a lot about running. Running pops into my thoughts often. But on Saturday, it got a little out of hand. I was obsessed with the hour by hour forecast for my planned 20 miler. It’s a long story but the 20 miles didn’t happen because I got too wrapped up in the forecast. Gah! Anyway…I know I’m not alone. There are plenty of us who are “suffering” from this marvelous condition.

You know you’re in marathon training when…

You obsess over the weather forecast. Particularly your long run days. At any given time, you know the projected forecast for the next 5 days, including sunrise and sunset, chance of precipitation, windchill factor, and whether there’s even a remote possibility that a winter storm can blow through, dumping extra snow before your run.

You are really, really upset when the weather is going to be better the day AFTER your long run and you can’t rearrange your schedule.

You arrange your long run around the warmest part of the day in the winter/coolest in the summer. You delay getting started because even a slight degree in temperature change really does make a difference.

Sleeping in on the weekend is still 5 a.m.

All you can think about besides running is eating and sleeping.

You want to eat all the food.

Your skinny jeans are just a little bit skinnier around the quads and calves.

Marathon Training Run | happyfitmama.com

You arrange your schedule based on how many miles you have to run that day.

You wonder a lot…will this make me too sore for my run tomorrow?

You think 9 p.m. is staying up late.

You ponder your long run outfit more than your daily “real clothes.”

You want to know the details of the race course from every person who has run the race before.

You spend lots of quality time with a foam roller, The Stick, Lacrosse balls and other sports equipment for relief even though it hurts like hell.

You wear compression socks for recovery no matter if it’s 90 degrees and clashes with your cute skirt.

You wear compression socks under your “real” clothes.

You talk about your training in any and all conversations without even trying. People talking about the weather? You comment on how awful/wonderful it is to run in this. Plans for the weekend? Running, of course.

You have a training journal that you write in everyday. It’s like your diary from middle school years, full of all your hopes and dreams.

Believe I Am Journal | happyfitmama.com

You have a whole stash of GU, Honey Stingers, Huma Gel or whatever mid fuel run you love.

Your laundry basket is always full of sweaty workout gear.

You second guess yourself often - Why am I doing this?

You have a countdown calendar app to race day.

You want to talk about training plans and running with everyone. Oh wait, that happens even when you aren’t training for anything.

Your feet have more callouses than you can count but there’s no way you are getting a pedicure till after race day.

Your turn! You know you are in training for ______ when…