Monthly Archive:: January 2017

Hey Squad, Monday marks the end of the Whole30 challenge for me and challenging it was! Here is what I experienced. I cook more ( yes myself) and I plan ahead more.  I learned that you never want to be too far away for an approved food choice because temptation is everywhere. My workout endurance shot thru the roof.  In the past it was very tough to stick to a strength training plan due to fatigue mid week.  I no longer have that. My sleep is amazing.  I used to wake up in the middle of the night several times. That no longer happens. Finally my mood has leveled off and I am not experiencing “the blues” as often. This makes sense since serotonin is produced in the [&hellip

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Hey Squad, Last week, our workout was all about sending out positive vibes and this week its about some sweat sessions to work it all out. lets try to fight this: Make sure you work at your own pace but challenge yourself ! Warm up  start with five deep cleansing breaths move into a plank position and hold it for 45 seconds. push your hips and go into downward dog. pedal your  feet back and forth  Now you are ready to pick it up 10 jumping jacks 10 squats 10 pushups ( knees are fine) 10 lunges  10 arm circles  repeat 2- 3 times Cool down with a repeat of the warm up.  cheerfully yours, Phyllis4fitness

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Hey squad, I learned a new term this month. NSV- non scale victory.  The key part of the Whole30 challenge is that you commit to not weighing yourself for 30 days.  This is so that you do not get encourage if the scale does not move, or due to bloat as your body detoxes you gain. Its all temporary in the process so you should avoid it. I am halfway thru the Whole30 and I won’t lie, its been rough.  I feel like it been such a learning experience.  Its important to celebrate all your NSVs when you start a plan. I think that now that we bring more awareness to things like this, you can stick to it.  One of my lines has been, [&hellip

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Hey Squad, This week I wanted to post a different kind of work out for you.  This week will be a week of change and for some people change  brings up lots of anxiety.  Anxiety produces cortisol in your body and that lands in your mid section as belly fat. One non cardio way to fight that production of cortisol is to meditate. Studies show that even 5 minutes a day lower your heart rate and improve your respiration.  Also, like HIIT workouts that burn calories even after the workout, meditation has benefits all day long. Lets meditate five minutes a day and send good vibes out to the country. If you need a great online tool ( and app) to help guide you, I recommend Calm  The [&hellip

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Hey Squad, As you may know, I have been a big fan of 30 minutes of exercise everyday.  That how I started my fitness journey with that commitment. A lot of big box exercise programs lean heavily into the time value for marketing to consumers.  Programs like T25 and 21 day fix have a prescriptive course of exercises that are 30 minutes or less. They are definitely worth it. Boutique studio classes are usually 45 minutes in length.  This allows time to clear the studio before the next class as well time for a cool down. Spin and yoga studios are most likely to  use this as a metric. So Phyllis4fitness, whats your point? Since I have taken the NASM PT course, I have learned that [&hellip

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Hey Squad, If you watched  any TV over the holidays you must have seen the commercials the Peloton bike. I have been a real cheerleader for the brand and happy to continue as one. The studio experience really blows you away.  Its like going to a concert, the music is loud, the lighting is dramatic and the star AKA instructor is a great performer. The pace is too much to sing but you can definitely ride with the beat. Our team took the ride like a BOSS.  Our group  had  a newbie (Christina) a dark horse (Ben) a jackrabbit (Sean) a victim of a tech disaster (Peter) and eye candy (Shaunna).  Below is the before picture. The crew rode proudly as the ride ended with high fives all [&hellip

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Hey squad, The weather has really packed a whollup this weekend.  Here is a little warm up to fight the wind chill outside and serve as a warm up when you are working out indoors. Tag me on instagram and let me know what you are doing to keep warm this week. Cheerfully yours, Phyllis4fitness &nbsp

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Hey squad, How do you feel about horoscopes? I really feel like horoscopes are usually vague and hit or miss but this one is right on for me. Libra What resolution to make As Saturn moves through your 3rd house this year, your most challenging resolution is about communication and learning something new. With Jupiter in your 1st house, your easiest resolution is about expanding and refining your brand—how people see you, how you want to be seen, your personality. How to accomplish it Get going right away in January, since Libra is a cardinal sign, and cardinal energy is all about initiative. While new projects are a thrill, you can lose momentum when it comes to long-term goals, so break your resolutions down into three-month [&hellip

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Hey Squad, If you are following me on instagram you have been enjoying the wonderful dinners we have been having as part of this month’s Whole30 challenge. When it comes to actually making the meals, that is handled by my wonderful husband.  He gets things started as I am commuting home and so we are not eating at 9pm. We decided to start this because we got a little too comfortable with the idea of “eating out healthy”  Its really not a thing am I right? Once you are in a restaurant, suddenly the appetizers sound good so you order one or two, you says yes to a cocktail and then the healthy meal choice is further put at risk when you say “sure, I will [&hellip

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Hey Squad, 2017 is underway and so far its off to a great start here at phyllis4fitness. Today, I launched phyllis4fitness on Facebook. I was at the point of giving up Facebook all together since there has been so much negative postings showing up on my feed. I decided to be that beacon of happy, positive thoughts and education to enable my whole squad to be their best selves. There will be alot more information and lots of laughs on that page for sure. Here is a ease into the new year workout for you to keep the engines running and warm you up this week. Monday, Wed, Friday. 20 jumping jacks 20 squats 20 secs marching in place ( extra credit if this reminds [&hellip

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