Orange Theory 8 week transformation challenge

25 Jan

I have loved being a row house coach and a virtual running coach so much for the last few months that I have not focused on the my training at all. I have definitely gotten stronger and have increased my endurance, but with a busy running schedule coming up, its time to get serious.

I joined Orange Theory just for that purpose. It is exactly what I needed. The workouts are challenging and I really have to dig deep to crush them.

They also have a 8 week transformation challenge. It starts with an embody assessment. Its a very detailed evaluation of your body composition,. The idea is that after an 8 week commitment to an OTF workout three times a week and focus on nutrition there will be positive changes.

So, I am dialing in my nutrition and joining team ORANGE.

Splat points are piling up!

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

 

12 days of workouts

12 Dec

Hey Squad,

Now that I have some book learning  behind me, I feel confident to send out some workout routines to keep us all moving.  This is just enough to feel it and not take a lot of time out of your busy holiday season .

I sent this to my pilates group @ work.  We have class once a week to stretch out those muscles after sitting all day long.

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#12days

Cheerfully yours,

Coach Phyllis

RnR Philadelphia

19 Sep

Hey Squad,

I was afraid to even post about my upcoming race last weekend.  I worried Mother Nature would have another trick up her sleeve just like in VA Beach.  As it turned out the race went off without a hitch.

This is my second time running Philadelphia and I still say it is the best first marathon course ever.  I was fortunate to have to first timers with me and they were so inspiring!

You can explain the experience to someone in very clear detail, but until they actually do it, its a mystery.  I did my best to coach them thru training and on race day.

They ROCKED it.  I was/am so proud.

Personally, I am rehab-ing a pulled hamstring and so happy I finished.  I give most of the credit to K-T tape. I was fortunate enough to find the booth at the expo and get mine taped up. It worked like a charm.

So now, its hydrate, foam roll and rest until Saturday when I plan to head out again for a little light running.

Cheerfully yours!

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Bloggin again!

01 Sep

Hey Squad,

I have not forgotten about you over the last several months, but my blog fell out of the top ten things I need to pay attention to.  Its been so busy with 90% amazing events like my daughter Laura’s wedding, family vacations and re connecting with old friends. 10% has been challenging, events like a concussion and post concussion syndrome, losing a dear young man and my personal summer (aka menopause).

But thru it all, running kept me sane.  I love all kinds of exercise but running is like home to me.  So if you are up to it, I will be taking you along the ride as I return to Fall race season.

First up – Rock and Roll VA Beach.  Or otherwise known as phyllis vs. Hurricane like winds and rain.

I discovered the movie From Fat to the Finish line on Amazon video the other day and as luck would have it, some of the runners featured in the movie will be there at a screening on Saturday night and they have a booth at the expo.  I am excited to meet them because they are all dealing with the same issues I have – keeping the weight off and staying healthy. They were also featured on the Another Mother Runner podcast

I will close this post sitting with a tennis ball on my hamstring, and sharing with you my race day mantra:

She believed she could, so she did. 

Cheerfully yours,

Phyllis4fitness