#FitFiveFriday

August Coffee Chat

August 1, 2025 by Michelle 26 Comments

Hello August!

The days just continue to click by at a rapid pace, and here we are once again at the start of a new month.

And, what better way to start off August then with a little coffee catch up with friends – so for this week’s Fit Five Friday I’m joining Coco and Deborah for the Ultimate Coffee Date. Let’s chat!

Over coffee, I would tell you that birthday celebrations are in full swing in my house with both my sons’ birthdays being just a week apart and my husband’s is in a couple of weeks. I will mark another trip around the sun on Monday so, of course, I will start celebrating this weekend and then continue all month long! 🙂

Over coffee, I would tell you that later this month we’re heading back to our favorite spot in Stowe. I love being in the mountains and am looking forward to some time hiking, kayaking and unplugging with the family!

What would you tell me over coffee? Do you like to celebrate your birthday or do you let the day slide by quietly?

Welcome to Fit Five Friday!

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Filed Under: #FitFiveFriday, Ultimate coffee date

Runfessions for July

July 25, 2025 by Michelle 15 Comments

How are we coming to the end of another month already?! It’s the last Friday of the month so of course for this week’s Fit Five Friday, I’m linking up with Marcia to share some Runfessions.

Runfessions for July

I runfess that the product review offers have been getting weirder and weirder lately – for example, I recently received an email pitching an offer to test out a testosterone supplement for men – say what now?!?

I runfess that my most challenging workouts of late may be walking Ryker! The pup is now 6 months old and 60 lbs and has seriously entered the pulling-on-the-leash phase. While I pride myself on being a solid power walker, I’m clearly not moving fast enough for the little guy LOL

Post-walk napping

Welcome to Fit Five Friday!

Filed Under: #FitFiveFriday, Runfessions

Word of the Year – Mid-Year Check-in

July 18, 2025 by Michelle 4 Comments

At the start of this year, I chose Nourish as my word. I wanted to be more intentional about how I take care of myself — physically, mentally, and emotionally.

I don’t know about you, but there have been years where I’ve selected a word in January only to lose sight of it as the pull of the year goes on – Life gets busy, priorities shift.

This year, I think I’ve done a pretty good job of keeping Nourish front and center. Now that we’re halfway through the year, for this week’s Fit Five Friday, I thought I’d share five ways I’ve stayed connected to my word.

Fit Five Friday: Word of the Year – Mid-Year Check-in

Prioritizing My Recovery
Number one on my list has been prioritizing my recovery following hip surgery. I’ve stayed consistent with physical therapy, daily walking, stretching, and have begun slowly rebuilding my strength training. I’ve tried to give myself grace, honor where I am, and celebrate progress — even when it’s incremental.

Getting Back in the Garden
After not gardening much last year (thanks to the cranky hip!), I’ve been soaking up every moment in the dirt this season. Gardening has always been grounding for me, and this return has been a true source of joy and peace. There’s something incredibly nourishing about tending to plants and watching things grow.

More Reading (and Joining a Book Club!)
I love to read but have not always made time for it as much as I have wanted. Over the past 6 months, I’ve carved out more time to read, and, as I recently shared over coffee, even joined a book club — something I hadn’t done in quite a while. Reading has become a new rhythm that feeds my creativity and gives me a much-needed pause in the day.

Protecting My Peace
I’ve taken a step back from social media and turned down the volume on the negativity that can so easily dominate the current news cycle. With less running in my routine right now, I’ve worked to expand my feed to include more of the things I’m currently loving — gardening, cooking, wellness, and home decor. Fitness is still a priority, but I’m also enjoying drawing inspiration from other interests.

Journaling with Intention
I’ve used Nourish as a journaling prompt, often asking: How can I nourish myself this week? or What do I need more of right now? These quiet check-ins have helped me be more intentional with my time and energy. I’m saying “no” more often to what doesn’t spark joy and letting go of the guilt that used to come with that.

As I look ahead to the rest of the year, I want to keep exploring new interests and making space for the hobbies that fill me up — like cooking and photography.

If your word of the year or goals have drifted into the background, now might be the perfect time to reconnect. It’s never too late to nourish what matters most – like what I did there 😉

How do you keep your Word of the Year or goals front and center?

Welcome to Fit Five Friday!

Filed Under: #FitFiveFriday, one word

July Coffee Chat – Book Edition

July 4, 2025 by Michelle 14 Comments

It’s the first Friday of the month so that means for this week’s Fit Five Friday, I’m linking up with Coco and Deborah for the Ultimate Coffee Date. So grab your fave beverage and let’s catch up!

July Coffee Chat – Book Edition

I’ve previously mentioned here that one of my goals for the year is to make more time for reading – and so far I’m doing pretty well with this goal. (This post contains affiliate links)

Over coffee, I would tell you that I recently finished Show Don’t Tell by Curtis Sittenfeld and Dawn Staley’s memoir, Uncommon Favor. Sittenfeld’s was a collecion of 12 short stories, some of which I found more enjoyable than others. I had expected to fly through this one but I have to say it was more of a struggle. However, I really enjoyed Staley’s book – I’ve been a big fan of hers since her college basketball days, her Olympic runs, and now as an incredibly successful college coach of the South Carolina Gamecocks.

And, speaking of books, over coffee, I would tell you that recently I stepped out of my comfort zone to join a book club. The club was started by a former collegue and aside from her and another former collegue I won’t know anyone in the group. I’ve been looking for ways to expand my “community” and I like the premise of the club, which is to read two books – one fiction and one non-fiction – that are thematically related to discuss, so I thought why not?

The first selections are The Midnight Library by Matt Haig and Four Thousand Weeks by Oliver Burkeman – the former explores themes of regret, self acceptance and the meaning of a fulfilling life, while the latter challenges ideas around productivity and time management in favor of focusing on what’s most meaningful in the present moment – should make for interesting reading and discussion.

Over coffee, I would tell you that I have eight other books on my “to read” list. Reading is helping me to minimize my doom-scrolling on social media – so please send any suggestions you have my way!

What would you tell me over coffee? What are you currently reading?

Welcome to Fit Five Friday!

Filed Under: #FitFiveFriday, books, Ultimate coffee date

A Couple of June Runfessions

June 27, 2025 by Michelle 14 Comments

Happy Friday! It’s time for another edition of Fit Five Friday – and since it’s the last Friday of the month, I’m linking up with Marcia to share a couple of Runfessions. So let’s dive in!

A Couple of June Runfessions

While I’ve done great with my goal of daily walks this month, I walk-fess that my mileage took a hit this week thanks to Ma Nature who thought it would be great to usher in the start of summer with a heatwave. Feels like temps of 80+ in the wee hours of the morning and tripple digits by midday are clearly not conditions for racking up the mileage!

Tuesday’s weather map. Heat like this usually doesn’t hit until later in July – and even then triple digits are rarity!

I also walk-fess that while I do own a treadmill, I’ve had zero motivation to use it during this heatwave. Thankfully the temps are supposed to settle down over the weekend.

I runfess that for the first time since my surgery I’ve allowed myself to start checking out running shoe reviews. I’ve been debating between returning to my long-time favorite Brook Ghost or going to my favorite run shop for a fitting. I’m still probably a month or so away from being ready to return to running so there’s no rush, but it’s kinda fun to be looking at running shoes again 🙂

Welcome to Fit Five Friday!

Filed Under: #FitFiveFriday, Runfessions, weather

Five Key Stretches for Runners and Walkers

June 20, 2025 by Michelle 3 Comments

For this week’s Fit Five Friday, we’re talking all about stretching. Yes, you know that one thing that so many of us skip when we’re short on time. I will runfess that prior to my hip issue, I was not always consistent with my stretching routine — but one of the key habits I developed during physical therapy is to stretch regularly.

Now I’m sure to include some dynamic stretching (think leg swings, walking lunges, or high knees) to help warm up my muscles and prepare my body for movement. And, then once the workout is done, it’s time to slow things down with static stretches to help lengthen muscles and support recovery.

Today, I’m sharing five key post-run/walk stretches that I keep in regular rotation.

Fit Five Friday – Five Key Stretches for Runners and Walkers

1. Stair Calf Stretch
While there are a number of different ways to stretch your calves, I always feel the best stretch on a stair, hanging my heel off the edge and slowly dropping it to the ground. Hold for 20–30 seconds and switch sides.

2. Hip Flexor Stretch
Kneel on one knee with the other foot in front at a 90-degree angle. Tuck your pelvis slightly and lean forward into the stretch. You’ll feel it through the front of the hip. Hold for 30 seconds per side.

3. Hamstring Stretch
Hamstrings are another area where I use a number of different stretches but a simple one I do often is a standing stretch where you hinge forward at the hips and reach toward your toes (or as far as you comfortably can) to lengthen your hamstrings. You can also do this seated with one leg extended. Hold for 20–30 seconds.

4. Figure Four Stretch (Glutes & Piriformis)
I like to do this stretch lying down, but you can also sit in a chair (or stand if you have really good balance). Cross one ankle over the opposite knee, then gently pull your legs toward you (lying down) or lean forward (seated). I love the way this stretch helps release tension in the glutes and piriformis.

5. Standing Quad Stretch
Standing tall, grab one ankle behind you and gently pull it toward your glutes while keeping your knees close. This stretch helps counteract the repetitive forward motion of running and walking. Again I hold each side for 20 – 30 seconds.

What are your go-to stretches? Do you have a consistent stretch routine?

Welcome to Fit Five Friday!

Filed Under: #FitFiveFriday, stretching

Catching Up Over June Coffee

June 6, 2025 by Michelle 22 Comments

It’s the first Friday of the month which means for this week’s Fit Five Friday, I’m linking up with Coco and Deborah for the Ultimate Coffee Date. So grab your fave beverage and let’s catch up!

Catching Up Over June Coffee

Over coffee, I’d start by asking how your weather’s been? Would you believe that we’ve had 11 straight Saturdays of rain – I kid you not! I’m really not sure what Mother N has against Saturdays but it would be nice to finally have a complete weekend of sunshine. Sadly the forecast for tomorrow looks doubtful – hello Saturday #12 🙁

Over coffee, I would tell you how much I have been enjoying being back in my garden. You see last year between the renovation and my angry hip, I wasn’t able to accomplish much and trust me as the winter thawed it really showed! Its been a lot of work but I’ve been happy to be back at it.

I love Peony season!

Over coffee, I would tell you that one of my favorite Mother’s Day gifts this year was a beautiful fountain pen. I’m a die-hard planner/journal girlie and so I love a good quality pen. My boys picked out a great one, don’t you think?!

What would you tell me over coffee?

Welcome to Fit Five Friday!

Filed Under: #FitFiveFriday, Ultimate coffee date, Uncategorized

From Recovery to Running — 5 Essentials I’m Leaning On

May 23, 2025 by Michelle 14 Comments

Recovery may be a long game, but I’m showing up for it one day at a time. As I continue to build back strength post-hip surgery, my fitness routine looks a little different these days, but every piece of it is playing a meaningful role in my recovery.

Here are 5 key parts of my current fitness routine—essentials I’m leaning on now and plan to carry with me when I’m fully back on the road.

Fit Five Friday: From Recovery to Running — 5 Essentials I’m Leaning On

Intentional Movement (Walking + PT Work) — Right now, every step counts—literally. Walking is the foundation of my movement routine, and I pair that with strength work prescribed by my physical therapist. These small but powerful sessions are rebuilding muscle, improving mobility, and helping me move with less discomfort and more confidence.

Stretching + Mobility Work — Stretching is no longer something I skip “if I have time.” It’s non-negotiable. I’m focusing on hip openers, mobility drills, and dynamic stretches that keep my body limber and ready for progress. This habit is here to stay, even when I return to more intense training.

Recovery is Training, Too — Sleep, hydration, and downtime are just as essential as my workouts. I’m prioritizing quality sleep and keep a water bottle nearby at all times. Recovery isn’t just about rest—it’s about giving my body what it needs to heal and perform well, now and in the future.

A Positive Mindset — Staying mentally strong through recovery is just as important as physical progress. I’ve learned that mindset isn’t something that just shows up—it’s something you practice. I lean on small wins, focus on what I can do, and try to celebrate progress, no matter how incremental. (If you’re working through an injury, you might want to check out this earlier post where I shared some tips on staying positive during setbacks.)

Consistency Over Perfection — Some days, everything flows. Other days, it’s just about showing up. Right now, consistency is more important than intensity. I’m focused on making movement a daily habit, even if it’s short. That mindset will serve me well as I rebuild toward running again.

Bonus Boost: Music That Moves Me — A motivating playlist helps lift my mood and keeps me going when energy is low. I think a good playlist can make or break a workout – it’s the soundtrack to my comeback!

Tell me – What are the non-negotiables in your fitness routine?

Welcome to Fit Five Friday!

Filed Under: #FitFiveFriday, Friday Five, training

Fit Five Friday: Five Ways to Nourish Your Mental Health

May 9, 2025 by Michelle 7 Comments

When I chose Nourish as my word for 2025, it was a reminder for me to take better care of my whole self, physically, mentally, and spirtually. As we honor Mental Health Awareness Month this May, I’m reminded just how essential that commitment is. Mental wellness isn’t a luxury—it’s a foundation. And nourishing our mental health is something we can do daily, in small, sustainable ways.

Here are five simple ways I’m focusing on nourishing my mental health.

Fit Five Friday: Five Ways to Nourish Your Mental Health

Move with Intention
Exercise, for me, isn’t just a physical activity, it’s a mental reset. Whether I’m walking, doing PT exercises, or working in the garden, intentional movement helps clear the mental clutter and boost my mood. It’s not about intensity—it’s about showing up for myself.

Create Space for Stillness
In addition to my daily meditation practice, I’ve been finding value in small moments of stillness—like journaling, sipping my morning coffee without reaching for my phone, or sitting outside and listening to the birds. These little pauses help me stay grounded before the day rushes in.

Connect with People Who Fill Your Cup
Meaningful connection is a big part of mental well-being. I’ve been more intentional about spending time with people who make me feel seen, supported, and joyful. A quick text or an in-person catch-up can be more uplifting than we realize.

Set Boundaries Without Guilt
Saying no or not right now is one of the most nourishing things you can do. I’ve been working on releasing the guilt and giving myself permission to step back when needed—whether that’s from overcommitting or absorbing other people’s energy.

Ask for Help—and Accept It
Nourishment sometimes looks like reaching out. Whether it’s therapy, talking to a friend, or simply being honest about how you’re doing, asking for help is strength in action. You don’t have to have it all figured out to be worthy of support.

Tell me one way you take care of your mental wellbeing.

Welcome to Fit Five Friday!

Filed Under: #FitFiveFriday, Friday Five, Mental Health Awareness Month, one word, Self-care

May Coffee Chat

May 2, 2025 by Michelle 24 Comments

Hello May!

I love the feeling of having a fresh new month laid out before us, don’t you? It’s always a great way to kick off the month with a little coffee chat with friends – so for this week’s Fit Five Friday, I’m linking up with Coco and Deborah for the Ultimate Coffee Date. Grab a mug of your fave beverage, and let’s chat.

May Coffee Chat

Over coffee, I’d tell you that, in typical May-hem fashion, there’s not a lot of white space on the calendar this month, and I’m not mad about it. I have booked lots of time with friends for lunch, dinner, cocktails, etc. With my hip surgery just over 2 months in the rearview mirror, I’ve been itching to get out and about more to catch up with friends!

And, speaking of surgery recovery, over coffee, I would happily tell you that I’ll be sprung from PT next Tuesday! I’ve spent the last couple of sessions working on single leg strength work with increasing weight and my “bionic” hip has been tolerating the load nicely. My physio is helping me to create a plan to continue on my own, but as she’s told me, “you have no limitations…time to just go live your life!” – Alleluia!

Over coffee, I would tell you that our new puppy, Ryker, has been with us a month now and is settling in nicely. My gosh I had forgotten just how much frenetic energy a puppy brings – he’s turned our household upside down, but in the best possible way! And I’m super glad our dog Kai has taken to the role of big brother 🙂

Over coffee, I would share that while I’ve been enjoying my “semi-retirement,” I am starting to think about what’s next. Do I look for a new job? Hang out my shingle and consult? Stay in the non-profit sector? Could I continue to enjoy retirement through the summer and dive back in the fall? Lots of questions, but no answers at this point.

So tell me, any big plans for May?

Welcome to Fit Five Friday!

Filed Under: #FitFiveFriday, Ultimate coffee date

August Coffee Chat

Runfessions for July

Runfessions for July

Word of the Year – Mid-Year Check-in

Fit Five Friday: Word of the Year – Mid-Year Check-in

July Coffee Chat – Book Edition

July Coffee Chat – Book Edition

A Couple of June Runfessions

A Couple of June Runfessions

Five Key Stretches for Runners and Walkers

Fit Five Friday – Five Key Stretches for Runners and Walkers

Catching Up Over June Coffee

Catching Up Over June Coffee

From Recovery to Running — 5 Essentials I’m Leaning On

Fit Five Friday: From Recovery to Running — 5 Essentials I’m Leaning On

Fit Five Friday: Five Ways to Nourish Your Mental Health

Fit Five Friday: Five Ways to Nourish Your Mental Health

May Coffee Chat

May Coffee Chat

Hi, I’m Michelle

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