Author Archive

Hey Squad, If you live in the NY area and love to run, you have to check out the MileHigh Run club.  The first class is free so you can see if its the kind of class that you like before committing any boutique class dollars.  My daughter Laura (the wind beneath all my running) went to the class via classpass and told me about it.  She had a great experience. Truthfully, I had heard of the club before and wasnt all that interested in it. Boy was I wrong.  The class was amazing.  I took the Dash class which was about 30 minutes of running and then full body weight work. ( squats, lunges, planks and kettlebell work) It has been my quiet goal [&hellip

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Hey Squad, I thought that I would share this article as a throw back Thursday.  It is from June 2013.  I am so thankful for tall I have experienced since this journey began. Mom Sheds 57 pounds after daughter issues the ultimate challenge. Like many moms, Phyllis Strand was having a hard time getting rid of the baby weight she put on while carrying her first child. She tried cutting calories and the occasional Jazzercise class, but nothing more than a few pounds ever seemed to budge. It would be frustrating for any new mom, but even more so for Phyllis, since her first born, Chris, was now 28. “I had two more children after Chris,” Phyllis explained, “Pamela and Laura, and I’d carry them [&hellip

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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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