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

Everything I need to know in life, I learned by running a marathon

17 Feb

Hey Squad,

As we are all aware ( well maybe not everyone) the lottery for the TCS NYC 2016 marathon closes on Friday.
I have been thinking a lot about my marathon experience and have come up with this very deep observation on life based on the experience.

Everything I need to know in life I learned from running a marathon

  1. Preparation is everything.
  2. No bullshitting your readiness with out consequences i.e injuries and hours of PT
  3. Running is better with a group, but ultimately its you and the road
  4. Showing up is more than half the battle, your heart will lead you to the best outcome
  5. If you don’t love what you are doing you will never be great at it
  6. You are the star in your own show. Give yourself good PR (avoid negative self talk)
  7. Everyone will still love you  employ you, talk to you, etc) if you make time for yourself
  8. Read number 7 again
  9. There are signs along the way that will influence you, challenge you, and make you smile.
  10. Remember to thank the sign holders

And yes, I signed up for the lottery because well…  that would be number 11. I am crazy.

Cheerfully yours,

phyllis4fitness

Long run- elliptical style

06 Sep

imageFirst off I want to update you on the success of the donut holes for hole in the wall sale. We raised 400.00 ! There was a great team of people that made it happen and Linda was an amazing cheerleader at the end to make sure each bag was sold.
Thank you everyone !
Today is hot, humid and there are thunderstorms in the forecast. I am also finishing up rehabing ( is that a word) my ankle from Sunday,so my 16 miles were all on the elliptical.
I am a sweaty mess and my quads are screaming, but it’s ok.
Tomorrow the forecast is better and I feel better about taking the ankle on a test drive.
Next up, a facial. Do you get regular facials? I am a believer.

Have a great Saturday.

Signed,

Phyllis4fitness

10 mile run Interupted

31 Aug

I usually run on Saturday, but Chuck and I took advantage of his only Saturday off from school this summer to go to a Farmers Market and take in a summer matinee movie.
So this morning, I go up early and hit the road all set for 10 miles.
It’s cloudy today and very humid so after one mile I was already drenched, but I was ok and glad that sun was staying behind those clouds.
As I ran between mile 3 and 4 I heard a car honk its horn. I was on the sidewalk so I know it wasn’t at me, but it startled me just the same. I momentarily lost my footing and BAM, rolled my right ankle.
These things happen, so I just kept going, the closer I got to the beach area, the more runners I saw so that helped me get my mind off the constant pain in my foot. I stopped at mile 4.5 and tried the Honey Stinger Gel with caffeine. These gels are much smoother than the GUs. I can’t report on the boost because at mile 5 I was calling Chuck for a pickup.
It was clear that although I could continue to run, I probably shouldn’t because it hurt almost each time my foot hit the pavement.
This is just a blip, RICE ( rest, ice, compression, elevate) and if that doesn’t kick it, I know a great PT routine.

Signed,
Phyllis4fitness

Oh, this is why they call it training..

29 Aug

Happy Labor Day weekend!
So today as part if exercising my brain during my run, I was able to not freak out when my pace was really off.
I worked it out that as these weekday runs get longer (6 miles) it’s going to impact the pace. I am tired. The boot camp was great for the knees but made the quads scream.
Yoga this am was wonderful but my abs are stitchy. I guess it’s always something!
The long run this weekend calls for 10 miles.
I stopped in at a local running store to pickup some more running fuel.
Tomorrow I will be trying out the new Honey Stinger gels. The salesperson said they are kinder to the stomach, so I am hopeful they give me the same boost I had from the GU last week.
I will be sure to let you know.
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Signed,

Phyllis4fitness

What I ate Wednesday AM

27 Aug

As part of my new commitment to blogging I am adding in the WIAW ( what I ate wednesday) posts.

This am, I had a breakfast smoothie as usual but I added a new ingredient Sweet Dark Cherries.  They were very good.

Today I used

1 cup vanilla unsweetened coconut milk

1 tablespoon Justins Almond butter

1/4 cup frozen sweet dark cherries  ( 365 brand from Whole Foods)

1 scoop Vega Protein powder

I mixed it up in the single serving blender bottle from the Ninja and it tasted like a PB& J milkshake.  It kept me full right up till lunch.

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Signed,

Phyllis4fitness

Exercise for the brain

25 Aug

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I learned from this weekends runs that I need to exercise my mind a lot more. I spent way too much time psyching myself out on Friday in preparation for my Sunday long run. Once it was over, I wondered what was all that fuss about?
The training plan works, just trust it.

Today was a rest day and just like other runners have said, it’s tough to rest. But, I am exercising my mind NOT to stress.
I think 10 reps for a start daily.

Signed,

Phyllis4fitness