Tag Archives: FitFluential

High Five Friday

High Five Friday May 27 2016 happyfitmama.com

Happy High Five Friday! And happy long holiday weekend if you are in the states!

Want to get in on the High Five action? Find all the details HERE. Feel free to high five what ever you want that was good from your week. You can follow my format or do your own thing. All I ask is that you tell me something GOOD!

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

Totally worth the 3:45 a.m. wake up to enjoy such a beautiful sight at the top of Mt. Major.

I saw this shirt on Instagram a couple of weeks ago and had to have it. I’ve worked with Pulmonary patients for years and have seen the struggle first hand. And it’s just a super cool design that goes to a great foundation for cystic fibrosis. Order yours HERE.

You know you are with a fellow blogger/Instagram lover when you both pull out your phones at the same time to snap a running/sunrise pic. Of course Sarah and I had to do a few run rise pics.

I bought these cute Sperry shoes just because the laces were tied like a pair of boat shoes I had in middle school. For the life of me I can’t remember how I tied them like that. I should Google that…

Saucony sent me some things from their fall Life on the Run line. Even though I’m usually an all black capri person, I’m mad about the plaid. So cute. And the tank is adorable. I almost don’t want to sweat in it because I could totally wear it with a pair of jeans or shorts as a “regular” clothes item. FYI – Memorial Day Sale – 25% Off All Saucony Apparel with Code: APPAREL25 – Valid 5/30 Only!

High Five Friday Banner happyfitmama.com

5 Good Things

Perfect Tweets from Parents About the Nightmare That is Homework – We’ve just begun the homework thing and I already despise it. Can’t wait for the next 13 years of homework hell. Although I’m sure at some point I’ll have not idea how to help them out because it’s way more advanced than my knowledge base.

Mother Runner Hacks from NYC Running Mama – Michele’s video is up and it’s completely awesome. It follows her in a day in the life and it’s something most of us can relate to – except I can’t relate to her super speediness! She’s the sweetest person and is such a dedicated athlete. Congrats Michele!

Proof That Perception is Everything – This -> “If we try to see things with the most generous eyes—searching for the truth, yes, but then bestowing upon that truth the brightest and kindest interpretation—we can learn how to perceive a more beautiful world. Do that, and I promise you this: You will get to live in one”.

The Athlete I Was and the Athlete I Am – I’ve had these same thoughts over the past year. My body is different than what it was 3 years ago, 1 year ago and even 6 months ago. I’ve gone through running ups and downs. The thought of running a fast (for me) 5k right now scares the pants off me. Two years ago, it was scary but I knew I could do it at any time. But then I look at when I first started running and the hills that I thought were big hills are now actually not even noticeable. It’s all a cycle. Look back at where you’ve been but always know where you are.

Embarrassing Runner Scenarios We All Know – Yup. Been there. Done that.

The Best Injury Prevention Exercises for Runners

Stay off the injured runner list with the best injury prevention exercises for runners.

It’s another edition of Monthly Workouts for Runners BY Runners. Here’s the previous month’s workouts if you missed them:

Stuck Inside Workouts for Runners

Two-a-Day Workouts for Runners

Upper Body Workouts for Runners

This month, the topic is Injury Prevention Essentials 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.

Here are 7 exercises that I do routinely to help keep my body strong and off the injured list.


Keep running strong and injury free with these 7 essential injury prevention exercises for runners. happyfitmama.com

Single Leg Squat (Good for pelvis stabilization, glute strength, balance)

  • Balance on your left foot. Bending at the knee, sit your hips back as if you are going to sit in a chair behind you. Aim for your upper leg to be parallel or lower to the ground.
  • Return to standing position. Repeat 12 reps before switching to the right leg.

Eccentric Calf Raises (Good for Achilles Tendonitis)

  • Start on your tiptoes on the edge of a step, gradually lower your heel below the forefoot.
  • Using the other leg, raise yourself back to the starting position.
  • Do three sets of 15 reps of each exercise, twice a day.

Dog & Fire Hydrant (Good for glutes)FYI: I’m sure there is a proper name for this but I think this gives a good visual of what the exercise should look like.

  • Get on the floor with knees below your hips and hands beneath shoulders.
  • Lift right knee off the floor and way out to the side, like a dog peeing on a fire hydrant. (Sound effects are optional).
  • Hold for 1-2 seconds and lower slowly.
  • Perform 12 reps, then repeat on the left leg.

Single Leg Bridge (Good for glutes)

  • Lay with back on the floor, feet flat and knees bent, arms on the floor for stabilization.
  • Raise right leg up off the floor.
  • Pressing your left heel into the floor, lift your pelvis up, keeping your body in a bridge position.
  • Slowly lower your body to the floor and repeat 12-15 reps on each side.

Lateral Leg Raise (Good for hips and glutes)

  • Lay on your right side with your legs extended out and stacked one atop the other.  Head can be supported with hand.
  • Engage your left glute muscles and slowly lift up your leg keeping your foot in a neutral position.
  • Lower leg to starting position. Do 12 reps. Repeat on other side. May use a resistance band for higher intensity.

Plank (Good for core strength)

  • Begin in push up position and lower down to your forearms, making sure shoulders are over elbows and palms are flat on the floor.
  • Make a straight line from your head to your heels, hold this position for 20-60 seconds.

Side Plank (Good for core strength)

  • Place your right elbow on the ground.
  • Extend both legs out so that your body is in one straight line, balancing on the outside edge of your right foot.
  • Keep your waist up and lifted, and don’t sink into your bottom shoulder. Reach your left hand to the ceiling.
  • Hold for 20-60 seconds before repeating on left side.

And here are even more Injury Prevention Exercises and Tips from 4 of my running friends. Allie is too busy having fun in Italy to join us this month. Can you believe she didn’t invite us along? The nerve! 😉

Pin away so you have a stash of workouts on hand to keep running strong!

Three key moves for any runner from Sarah.

Prevent running injuries with these moves from RunFarGirl

Don’t forget the Donkey Kicks from Laura.

Injury Prevention for Runners

Go Around the World with Carly.

Injury Prevention for Runners - Fine Fit Day

Nellie has tips for preventing injuries.

Nellie's Injury Prevention Tips Graphic

Linking up with Wild Workout Wednesday and Running Coaches’ Corner this week.

What’s your favorite injury prevention tool or exercise?

6 Things Runners Don’t Need to Buy

Runners need a lot of things. Here are 6 things that you can skip out on to save money for more running things! happyfitmama.com

Runners don’t need a lot. Give us the marvelous open road and a good pair of shoes and we’ll run happy. At least that’s what we tell ourselves. In reality, we all love to have the latest gadgets and gear. A runner can never have too many pairs of black shorts, neon tanks and multiple pairs of their favorite running shoe (you know, just in case they change the style or discontinue it). Whoever says running is cheap is definitely wrong. So very, very wrong. Shoes, gear, gadgets, race entry fees, massages, and not to mention feeding a runner, are all very expensive.

To stay on budget and more importantly, save money to buy more running gear, there are some things that you don’t need to buy anymore.


Runners don’t want satin bras and panties that barely cover any skin. We want coverage. We want the girls locked and loaded with no bounce at all. We don’t want to think about wedgies while trying to nail our track workout. What is sexy? Sports bras and boy shorts.


Running does wonders for your feet. It makes your toenails turn black and eventually fall off. Blisters and callouses are everywhere. Not to mention that once you start running long distances, your shoe size increases and your foot flattens. Why would I want to squeeze my foot into a dainty shoe? Give me the comfort and support of a running shoe. Besides, runners need to be ready to run at any moment. You can’t run in stilettos. OK, maybe some people can, but I absolutely can not. Comfort please!

Real clothes

Runners want to look good. We want to have the best gear. But that doesn’t stop once the run is over. Running clothes are comfortable. You can move in running clothes.  Real clothes are constricting and uncomfortable. You want everyone to know you are a runner so you need to look the part throughout the whole day. Thank goodness athleisure is all the rage.

A Car

Why waste money on car payments and gasoline to fuel a car when you can just run everywhere? It’s an easy way to multi-task too. Get your long run in while you run errands, literally. If you don’t want to run everywhere, you could also walk, bike, or use an Elliptigo. Cross training for runners. Boom.


Being a runner means always having a smooth running digestive tract. Sometimes it may run too smoothly at inconvenient times like during a long run when there are no bathrooms available or during a race. But there’s no better way to keep things moving smoothly than with a good run.


What’s all natural, legal in all 50 states, has zero side effects and makes your skin glow? A runner’s high. Who needs drugs when you can get high on running. However, there’s no guarantee that you won’t get the munchies after this high especially if you are in marathon training.

FYI – This is a satire piece. You may not think this is funny but I do. 😉

I wrote the original version of this for RunHaven, February 2015.

What don’t you need buy now that you are a runner?