Wrapping up the Whole30

28 Jan

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 gut. You can read all about it in the link I have provided.

What all this means for me is that I do not want to go back to the sleep deprived, fatigued person again.  I am going to stick with this meal plan although I will use a lot more plant protein. I will also add back in paleo (non whey) protein powders and the occasional gluten free breads.

I am ok with saying goodbye to chips. It will be tough to keep that up, but the benefits outweigh the crispy goodness.

Whole30 is something I would recommend if you have an inkling that something is holding you back from your optimal performance.  Its easy enough to stick to it for 30 days and you will know after 20 days what effects it has.  The only way to determine what was causing your symptoms would be to add back things one at a time.  I am not up for that because the detox process was way tough. ( que- Cranky phyllis)

I call this an overall NSV ( non scale victory) since I have not weighed myself.  Its really not about that since I have experienced so many overall benefits.  I feel lighter even if the scale doesn’t reflect that on Monday.

Happy to answer any questions of you have them.

Cheerfully yours,

Phyllis4fitness

 

 

 

Workout to work it all out

22 Jan

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

NSV- non scale victories

17 Jan

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, “do not let any number on the scale or the tag of your clothes, dictate how you feel about yourself. ” Celebrating NSVs helps support that.
Cheerfully yours,

Phyllis4fitness

Good vibes workout

15 Jan

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 ocean sounds have been playing in the background while I was typing this today. It has been lovely.

I leave you with a quote that came up in my twitter feed this week

“If you really want to rebel, practice kindness”… (unknown)  
Cheerfully yours,
Phyllis4fitness

How long should I workout?

14 Jan

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 it there is no magic number.  Its not the time its the program design that makes the difference, its the quality of the workout.  If you are doing a chest day, you may need more than 30 minutes to work out all the muscle groups. If you are doing a leg day less than 30.  Once your fitness improves, you can add reps, weights and length to your workout.

Caution- remember the power of the rest day.  Rest is vital to muscle recovery and will accelerate your overall performance the next day you hit the mat.

Cheerfully yours,

 

Phyllis4fitness

 

Teamwork and working out with your team

10 Jan

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 around.  We could have stayed around for a back stage experience with Jess King the instructor but the commute home beckoned. Ben and I even had enough in the tank to sprint for the train at Grand Central. ( from the cab ! LOL)

Working out with co workers is tricky for some people.  I am a believer that as a team goes thru an experience like physical activities they bond on a level that enhances team performance.  The competition is a level field and we tend to be much freer with the encouragement and the congratulations.

This team is awesome and inspiring to me and the whole agency.

Grey@Peloton

If you want to try a class, the first one is only $20.00 and they provide shoes, water ( 2 bottles!) and towels.

Cheerfully yours,

Phyllis4fitness

Resolution by Zodiac sign

05 Jan

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 plans. As a social air sign, Libras should have accountability buddies to help them stay on course.

Any other Libras out there ? I love that we are social air signs.

Speaking of being social, I have a brand new facebook page and it needs some love.  Pop over and give it a like.  I will be posting more industry news on this page so you just might learn something.

Cheerfully yours,

Phyllis4fitness

 

Whole30- challenge for the month

04 Jan

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 look at the dessert menu.”

As long as we do not get sick of eating all our dinners at home and with each other, this should go well for the month.

If you have any photo worthy meals you would like to share. tag me!

Cheerfully yours,

Phyllis4fitness

2017 here we come!

02 Jan

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 you of band camp*)
20 ab crunches
30 sec. plank.

Do these 2-3 times through.

Thursday, Saturday

Run/Walk
30 minutes.

* As a drill team member , I went to band camp once. I learned that you should take 8 steps across a parking spots. I always think of that when marching!

I will post one a week or so. Half marathon training starts Feb.1 so lets do this!

Cheerfully yours,

Phyllis4fitness