Tag Archives: workouts

Pin It Party!

Hey guys!

Welcome to my new look! What do you think? I kind of love it. I’ve been wanting to change things up around here forever. I had no idea what I really wanted except clean and simple. I think I got that! A huge THANK YOU to Tasha from My Cute Lobster for doing a fantastic, speedy job. If you need a graphic designer, contact Tasha. She’s quick, efficient and very well priced.

So today it’s another edition of the Pin It Party! Are you following me on Pinterest? If not, click HERE!

A big thanks to Lindsay for hosting again.

If you’ve never attended before, here’s the details.   The purpose of a Pin It Party is for bloggers to gain Pinterest exposure to some of their best posts and to help drive traffic to their blogs.

If you’re a reader, remember that pinning images from blog posts you love is a great way to support your favorite bloggers! It helps more people see the posts and can help the blogs grow. So check out some of the great posts that are linked up at Lindsay’s and pin away!

Here’s what I’m bringing to the party. You can click on the picture to take you to the post OR use the handy dandy Pin It button that appears in the upper left corner as you hover over the picture with your mouse.

Let’s workout first before we eat!

Hip Strengthening Exercises for Runners - happyfitmama.com6 Hip Strengthening Exercises for Runners (or really anyone)

These exercises have been in my 3x/week rotation ever since I started physical therapy last summer. They are simple but do the job. Do them and you’ll be able to tell the difference in your running in no time.

Core Strong - happyfitmama.comCore Strength for Runners

More of my standard core exercises for fixing my foot injury and my weak hip.

Pumpkin Chia Granola Bars - happyfitmama.comPumpkin Chia Granola Bars

These bars just kind of randomly happened. Like most of my recipes do!

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

This bread is the epitome of Fall! So flavorful with no refined sugar and a dose of a veggie hidden in the mix.

You can't finish unitl you start - happyfitmama.com20 Life Lessons Running Has Taught Me

Running is so much more than exercise to me. The lessons learned on the road, trail, track and treadmill apply to everyday living. I’m forever applying these lessons in my day to day tasks.

So start pinning away! If you are on Pinterest, leave your URL in the comments and I’ll follow you back. I’m always looking for yummy food to make, new workouts and new inspiration.

In case you missed the other Pin It Party’s:

Pin It Party

Pin It Party II

Happy Pinning!

6 Hip Strengthening Exercises for Runners

Last week I shared what I learned during my video running analysis. I came out of that session horrified that I looked so sloppy while running. I’m bound and determined to right my wrongs. If I keep up with my messy form, I’ll be needing a total knee and hip replacement asap.

A few of you asked what hip strengthening exercises I’ve been incorporating into my routine since beginning PT back in July. These 6 hip strengthening exercises are for runners but are really great for any sport or person. Simple and effective, they are the base of any hip strengthening program. They got me back to running after taking 6 weeks off – proof that even though basic, they do the job!

First of all:

  • You’ll need a resistance band for the exercises.
  •  Do 3 sets of 20 for each leg

Please note that these exercises were prescribed to me by my physical therapist for my ailment. While I am an ACSM certified exercise specialist and former personal trainer, I am not your trainer.

Hip Strengthening Exercises for Runners - happyfitmama.comMonster Walk

  1. Step on a band, feet a little wider than shoulder width apart. Hold an end of the band in each hand.
  2. To begin, take short steps forward, keeping a slight bend in your knee, alternating your left and right foot and keeping the band tight at all times.
  3. After 20 steps forward, do just the opposite and walk backward to where you started.

Standing Hip Flexor

  1. Put your right foot in the resistance band and turn so you are facing away from the band’s anchor (wrap around table leg or other sturdy object)
  2. Keeping your right leg straight, lift it forward to a count of two, then release it back down to a count of two.
  3. Repeat on the other leg.

Standing Hip Abductor

1. Anchor a resistance band to a stable object.
2. Loop the other end around your right foot so the band crosses in front of you.
3. Standing with your left leg slightly behind you, keep your right leg straight and lift it out to the side. Lift it to a count of two, then release it back down to a count of two.
4. Repeat on the other leg.

Clamshell (with or without resistance band)

  1. Lie on your left side on the floor, with your hips and knees bent 45 degrees.
  2. Your right leg should be on top of your left leg, your heels together.
  3. Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis.
  4. Don’t allow your left leg to move off the floor.
  5. Return to the starting position.

Lateral Leg Raise (aka Jane Fonda, sweat band and leotard optional)

  1. Lay on your right side with your legs extended out and stacked one atop the other.  Head can be supported with hand.
  2. Engage your left glute muscles and slowly lift up your leg keeping your foot in a neutral position.
  3. Lower leg to starting position.

Bridge with Resistance Band

  1. Wrap a resistance band above your knees.
  2. Lie on your back with knees bent, and place your feet hip width apart.
  3. The elastic band should be tight and provide resistance to your legs and glutes.
  4. Push your hips up from the floor without arching your back. Hold for five seconds and then slowly lower your spine back down on the floor.

What’s your favorite hip strengthening exercise?

Have you ever done a Jane Fonda workout? I must confess that I had a favorite Jane video back in the 90s. I may or may not have worn a leotard with spandex shorts underneath while doing it. :)