Fit Sparrow

Just a bit of motivation as we slide down Friday, do a nice flip, and land in the weekend! Share your workout for today, inspire your fellow sparrows! Pics are always welcome!

It is world relaxation day! Yep, that's a thing. LOL So, in honor of the day, I think we can all get behind, what will you do to steal a bit of relaxation today?

Happy Tuesday! Let's go Tuesday! Share what fit activity you will do to kick of the day and take Tuesday by storm!

Have you ever just needed to move? After sitting at your desk or staring at a computer, your body feels sluggish and your head a bit heavy? It's time to move a bit! A walk outside is great, but maybe a short 10-minute body weight - at your desk - workout might fit on a hot or rainy day?

Try this short workout the next time you need a pick-me-up behind the desk!

Quick Bodyweight Workout (10-15 minutes)
1. Desk Push-Ups
How to do it: Place your hands on the edge of your desk, walk your feet back so your body forms a straight line from head to heels. Lower your chest towards the desk, then push back up.
Reps: 10-15
2. Chair Dips
How to do it: Sit on the edge of your chair, place your hands next to your hips, and slide your hips off the chair. Lower your body by bending your elbows, then push back up. (if your chair has wheels, use your desk instead! Rolling is not part of the exercise)
Reps: 10-15
3. Standing Squats
How to do it: Stand with feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your knees behind your toes. Return to standing.
Reps: 15-20
4. Calf Raises
How to do it: Stand and raise your heels off the ground, balancing on the balls of your feet. Lower back down slowly.
Reps: 15-20

Enjoy! Make sure to like and save this, for future sitting at your desk needs! 😃

It is National Son and Daughter Day! Who are you inspiring to live a healthy and fit lifestyle? Every time your child sees you work out, eat healthy, go after a goal - you leave a memory. That memory turns into teaching and creating a desire to follow in your footsteps and lead a fit and healthy life. One of the greatest gifts we can give our kids is a desire to live a life filled with movement, clean food, and a fit lifestyle. So, share your kiddo below and let us celebrate them with you on this National Son and Daughter day! ❤

This is my son, he is now in college, but I love that we still do 5Ks and soon our first Tri together!

If your wondering how the recovery is going - it’s going well! I have done a strength, walking, or spinning workout every day this past week. I have dipped my toe is slow run intervals with walks in between - slow and steady return to training. With a “no restrictions” release by my doctor, I am carefully moving forward. Today I did a 45 minute powerzone ride on the Peloton, with a cool down and stretch. Core workout followed, now on to upper body. I love movement, so the first few days after surgery were brutal, but knowing the light at the end was near, kept me happily elevating and icing my knee. Near is now here and I am grateful to a great doctor for helping me move in the direction of running again. One step at a time! Onward!

That’s the latest! What are you all up too?

Runners and Sparrows: Small But Mighty 🌟

Have you ever watched a sparrow in flight? These small birds, often overlooked, possess incredible strength, determination, and resilience—much like runners.
🔹 Relentless Determination: Just as sparrows navigate vast distances and challenging environments, runners push through miles, weather, and obstacles with unwavering determination.
🔹 Community Strength: Sparrows often flock together, finding strength in numbers. Similarly, runners thrive in communities, supporting and uplifting each other every step of the way.
🔹 Adaptability: Sparrows adjust to various environments and conditions, reminding us that runners, too, adapt and persevere through life's ups and downs, always finding a way to keep moving forward.
🔹 Joy in the Journey: Sparrows sing with joy, embracing each day with zest. Runners, too, find joy in the journey, celebrating the freedom, peace, and fulfillment that comes with every run.
Like sparrows, runners may be small in the grand scheme, but they are mighty, resilient, and full of spirit. Embrace your inner sparrow, and soar high with every run!
What inspires you to keep running? Share your thoughts below!

And, if you need a bit of help finding your inner Sparrow, send me a message about my run or wellness coach! Let’s go wing to wing and soar together!

It's FRI-YAY! What fit fun will you take part in to end the week? Share away and add a pic if you like!

Dear Sparrows: the heat is on, and it is important that everyone knows the signs of heat illness, so they stay safe! If the temps are high, take your runs inside or run at the coolest part of the day if possible. If you have to get out and the heat is already like running on the surface of the sun, consider scrapping the run and swimming instead or if you run - know the signs of heat illness so that you stop and seek shelter BEFORE you reach a critical level. AND ALWAYS carry electrolytes, dress appropriately in water wicking clothing, bring money so you can purchase additional cold fluids as needed by running into a market or gas station, and carry your phone for emergencies. SAFETY FIRST!

Signs of Heat Illness
Be aware of these symptoms to stay safe in hot weather:
1. Heat Cramps: Painful muscle spasms, often in the legs or abdomen.

2. Heat Exhaustion:
o Heavy sweating
o Weakness or fatigue
o Dizziness or fainting
o Nausea or vomiting
o Headache
o Rapid heartbeat

3. Heat Stroke:
o High body temperature (104°F or higher)
o Hot, dry skin or profuse sweating
o Confusion or agitation
o Slurred speech
o Seizures
o Unconsciousness

If you or someone else shows signs of heat stroke, seek medical help immediately. Stay hydrated and cool to prevent heat illness. If you show any of the signs, seek shade or a cool space right away and hydrate. Allow your core temps to come down and stay safe out there! Happy Running!

Mid-week Check-in! Who has been hitting their run, fitness, and wellness goals?
Share away! Pics are always welcome! Let's high five each other and keep the motivation going for the rest of the week! GO SPARROWS!!!!

Morning!!! Who is up and at it today?

Who's up for an added HIIT workout, with dumbbells? Here is a bit of spice for a Tuesday morning (or evening!). Please mind your form, only lift what you are able to, and be careful! Have Fun!

Dumbbell HIIT Workout

Perform each exercise for 40 seconds, followed by a 20-second rest between exercises. Complete the circuit 3 times for a quick and effective full-body workout!
1. Dumbbell Thrusters:
o Hold dumbbells at shoulder height, squat down, then explosively push up, pressing the dumbbells overhead. Lower back into a squat and repeat.
2. Renegade Rows:
o Start in a plank position with hands gripping dumbbells. Row one dumbbell up to your side, alternating sides while keeping hips stable.
3. Dumbbell Burpees:
o Hold dumbbells by your sides, squat down, place dumbbells on the floor, jump back into a plank, perform a push-up, jump feet back in, and stand up, lifting dumbbells overhead.
4. Dumbbell Deadlifts:
o Stand with feet hip-width apart, dumbbells in front. Hinge at hips, keeping back flat, lower dumbbells towards feet, then return to standing.
5. Dumbbell Russian Twists:
o Sit on the floor, knees bent, hold a dumbbell with both hands. Lean back slightly, twist torso to one side, then the other, touching the dumbbell to the floor each time.
Finish strong and feel great!!

Happy Monday!! What’s everyone doing to get fit and healthy today?

What's your go-to wellness or running memory that always brings a smile to your face? It could be a simple moment to a huge finish line, or any moment in between. Share with us below and let's spread those positive vibes! Pics are always welcome!

For me: It's moments when I am near water - running, walking, , it just makes me happy and my heart peaceful.

As a coach, I hear this all the time - I even say it to myself! LOL
In an effort to inspire us all to stretch more, here are some benefits of stretching.

1. Improved Flexibility: Regular stretching helps increase the range of motion in your joints, making daily activities and physical exercises easier and more efficient.
2. Enhanced Circulation: Stretching increases blood flow to muscles, aiding in the delivery of nutrients and the removal of waste products, which can enhance recovery and reduce muscle soreness.
3. Better Posture: By stretching tight muscles and strengthening the supporting muscles, stretching can help improve posture and alignment, reducing the risk of back and neck pain.
4. Reduced Stress: Stretching helps relieve muscle tension and promotes relaxation, which can reduce stress levels and enhance mental clarity.
5. Injury Prevention: Regularly stretching muscles can improve flexibility and range of motion, which can help prevent injuries during physical activities by preparing muscles for movement.
6. Enhanced Performance: Incorporating stretching into your routine can improve performance in physical activities by increasing flexibility and reducing the risk of muscle strains and joint injuries.
7. Pain Relief: Stretching can alleviate discomfort caused by muscle tightness and imbalances, providing relief from chronic pain conditions such as lower back pain.

Overall, incorporating stretching into your daily routine can lead to improved physical performance, reduced risk of injury, and enhanced overall well-being.

So, let's all get out there and stretch! :)

Hi Team - Have a look in comments! ❤️

Happy Friday, everyone! As we wrap up another week, it's the perfect time for a Friday Fitness Check-In. Whether you've crushed your workouts, embraced new challenges, or simply stayed consistent, remember that every step you take brings you closer to your goals. Progress isn't always about perfection; it's about persistence. Celebrate your victories, no matter how small, and reflect on how far you've come. Share how your week went and let us high five you! Pics welcome!

If you are squeamish, ignore the second photo. The first photo is today, exactly one week post surgery. The second photo is what my knee looked like four days post surgery. Things are progressing: started PT, Ice is my best friend, and I can do the slowest dog walk in history now. 😁. Bending and stairs are a challenge, can’t drive yet, getting in and out of the car is a challenge, and it tells me when it’s had enough dangling while sitting or too much standing. When it barks, I listen. Slow steady progress. 😊. That’s my 1 week, post surgery update! 👍

Many of you know the story behind why I choose "Fit Sparrow" for my coaching business - it was inspired by a small wooden sparrow my grandfather gave me. But do you know what the meaning behind the sparrow is? Read on!

"The sparrow, a small and often overlooked bird, carries deep symbolic meaning across various cultures and traditions. Typically, it represents simplicity, joy, and community. Despite its size, the sparrow embodies a strong sense of determination and hard work, often seen as a symbol of resourcefulness and adaptability. In many cultures, sparrows are considered messengers of love and protection, bringing positive energy and good luck. Additionally, their social nature emphasizes the importance of teamwork and cooperation. Overall, the sparrow’s meaning is a reminder that even the smallest creatures have significant roles and can bring great joy and meaning to our lives."

So - wing to wing - Sparrow Strong!

My PT is pretty lazy…😂. Just kidding! My little Lu “supervised” my physical therapy exercises this morning, her mantra is “get better, walk doggo!!!” Daddy has been walking her for me, today I took her for a very short stroll - slowest walk ever - as I was desperate for outside. It was a great pick me up. Now I will do seated upper and some core work. Trying to stay fit and I rehab the knee. 😊

After my PT work, modified upper body boxing bootcamp - no jumping, twisting, squatting - so modified to standing still or seated. Then a core workout, modified due to limited range of motion. It may not look like it has, but it looks like it should in this moment - safe recovery from surgery while still moving!

Hope you are having an awesome last day of July!

Happy Wednesday Sparrows!!! Mid-week and time to push into the end of the week and the month! Who is up and getting their fit fun in? Share away! Pics are always welcome!

I just want to take a moment and thank all of my run friends - those I have met in person and those I have gotten to know on social or through coaching - you give me wings every single day! Happy International Day of Friendship! Love you all!

I start PT this afternoon, so on the way back, very slowly. Today, I needed to move, after two days of pure rest and ice - so I adapted to seated and floor work. Can’t bend my knee very far, so had to change up a couple of the barre moves on the floor, but I moved and it has made a world of difference for my mental state. I am not good at being stationary, will do it, but the stiffness and the way that I feel when I do, is hard to take in big doses. Just 30 minutes of adapted movement made a world of difference! Onward!

What are you up to today?

Now that it is August and running feels like we are get in miles on the surface of the sun - a few tips to beat the heat! If you have more, drop them in comments!!

1. Hydrate Well: Drink plenty of water before, during, and after your run.
2. Run Early or Late: Avoid the midday sun by running in the early morning or late evening.
3. Wear Light Clothing: Choose lightweight, moisture-wicking fabrics to stay cool.
4. Use Sunscreen: Protect your skin with a high-SPF sunscreen.
5. Listen to Your Body: Slow down or take breaks if you feel dizzy or overheated. Know the signs of heat illness!

Stay safe and enjoy your summer runs! 🏖️🏃‍♂️🏃‍♀️

Just me and my angry knee, hanging out watching the Olympics. Big bandage came off this morning, now more ice and more sitting. Not a fan of the sitting. Will aim for something upper body later. I am happy I finally slept last night. Yay for 6 hours! 😁. Day 3 is on its way, one minute, one hour, one day closer to healed.

What are you all up to, today? Living vicariously through you all - share you fit adventures!

Hydration is key to run success. Here’s why staying hydrated is essential:
Maintains Performance: Proper hydration helps maintain optimal body temperature, muscle function, and energy levels, allowing you to run your best!
Dehydration can lead to fatigue, decreased coordination, and reduced endurance.

Prevents Cramps and Injuries: Staying hydrated helps prevent muscle cramps and reduces the risk of injuries. Water is crucial for lubricating joints and maintaining muscle elasticity.

Regulates Body Temperature: During a run, the body loses water through sweat, which helps cool the body. Adequate hydration ensures efficient sweat production and temperature regulation, preventing overheating.

Supports Recovery: Hydration is vital for post-run recovery. It aids in the transportation of nutrients to muscles and the removal of metabolic waste products, helping to repair tissues and reduce muscle soreness.

Enhances Mental Clarity: Dehydration can impair cognitive function, leading to decreased focus and concentration. Proper hydration keeps the mind sharp and alert, which is crucial for maintaining form and avoiding accidents.

Balances Electrolytes: Running causes the body to lose electrolytes like sodium and potassium through sweat. These electrolytes are essential for muscle function and hydration. Drinking water, especially with added electrolytes, helps maintain this balance.

Reduces Risk of Heat-Related Illnesses: Proper hydration helps prevent heat exhaustion and heat stroke, which can be serious or even life-threatening conditions, especially during long runs or in hot weather.

So, fill those bottles and keep drinking to optimize performance, prevent injuries, support recovery, and ensure overall well-being. Aim to hydrate before, during, and after your runs to keep your body functioning optimally.

Tips for hot days: Fill your bottles the night before – one with ice and put in fridge, the other without ice and put in freezer! Two cold bottles to carry in your pack – one ready to go the other melts and stays cold your entire run! If you wear a vest, consider filling your pack with ice and your drink, the cold against your back, will help keep you cooler!
Now get out there (early morning if possible), stay hydrated, wear your sunscreen and have a great run!
If you are looking for a coach to get your to your fall races – drop me a DM. 😊

Not gonna lie, today sucks. Day two and the swelling has peaked. Knee started getting angry overnight and now it’s having a temper tantrum. Ice, ibuprofen, elevation…my day two. Yesterday, I was allowed to return to normal “non- strenuous” activities - today I am paying for doing so. I will recover, I will be fine…right now I am just nursing swelling on 3 hours of sleep, making me a bit over dramatic. 😟

I knew I wouldn’t get off pain free, but I was hopeful. lol

So day two, you suck, but I will get through it. Onward!

Anyone else go through this - share your experience.

🌿 Wellness Check-In 🌿

Hey Sparrows! 🌟 Remember, wellness is all about finding balance in mind, body, and soul. Take a moment today to do something that nourishes you—whether it’s a quick workout, a healthy meal, or some quiet meditation. Small steps lead to big changes! 💚

What’s your favorite way to practice wellness? Share below!
For me: it's my early morning coffee and doggo walk. Peaceful before a busy day.

Who is watching the opening ceremonies of the Olympics today? What sport are you most excited to watch? For me it is the marathon and gymnastics.
Now you! Go!

Happy Friday!!! Who’s up and getting fit today?