26 Sep

As we head into the Fall, I thought it would be a good idea to do an introduction post. There have been lots of new followers and questions coming in so this is a good time.

I recently became a volunteer run/walk coach for the Team in Training charity of the Leukemia and Lymphoma society and I had to write an introduction to the team so I think I will use that for this post.

Please excuse that this will be in the third person!

Phyllis Strand 

NASM CPT- Health and Nutrition Coach

Team in Training Alumni 

Nike Women’s Half  2013

Chicago Marathon  2018

Phyllis is a dedicated personal trainer and wellness coach based in Norwalk CT. She also works fulltime at a New York advertising agency.

Her introduction to team in training started in 2012 when she began to run her way to a health lifestyle. 

Dedicating her miles to the cause made it all worth it as she was able to learn more about the organization and the mission while training with the NYC chapter.  She ran both the Nike Women’s Half in Washington DC in 2013 and the Chicago Marathon in 2018 with the team.  

She has also completed the NYC marathon and over 15 half marathons. 

Phyllis has experience working with all levels of athletes and looks forward to using the  lessons she learned while working fulltime, training and fundraising to help her team reach (and exceed) their goals.

Phyllis lives in Norwalk, CT  with her husband Chuck, dog Lola and loves working out to keep up with her three grown kids, their spouses and grandchildren. 

I would love to learn more about what you need to do to get started or keep going on your healthy lifestyle.

Comment below or email me at phyllis@strongbystrand.com

Have a wonderful week,

Coach Phyllis

First flight, first fright

17 Sep

Yesterday I got on a plane for the first time in 23 months. I used to fly at least four times a year and have been doing this for over 20 years for my job and I have enjoyed all my experiences ( well mostly) traveling around the world.

I did not take into account that in those 23 months of only car travel, my airport muscles got out of shape. I was overwhelmed by the noise, the crowds and all the choices! It was alot and when I thought about ditching the whole thing and heading home I sat down and watched this fountain.

Water feature at LaGuardia Airport NYC

I learned that sometimes going inward is the best way to move forward. I won’t fib to you that it was easy to onboard but I did it. Next flight will be so much easier I am sure. I have points to use so let me know if you need a visit from me, I need to work out my travel muscles !

Stay well,


Balance is everything

14 Sep

As we get so focused on our physical training and our next goal, its a good idea to check in on our balance.

Staying upright is a challenge. Gravity is working against us and don’t get me started on the force from the coach that prevents you from standing up while binge watching.

You can easily practice some balance exercises in your daily routine and not make it another thing to do.

Here are a few suggestions. Start with one or two reps and as you gain confidence increase them.

  1. Brush your teeth standing on one foot. Switch feet after one minute. BTW- two minutes is the recommended time you should spend brushing your teeth
  2. While waiting for the microwave to cook your oatmeal ( or popcorn LOL) try tree pose.
    1. Start with your foot on your ankle
    2. When ready move to foot on inside of your knee ( not on top- protect those knees)
    3. After mastering this move your foot up to the inside of your thigh
    4. Now you can start to add arm movements. F
    5. First arms at your side
    6. Next arms at your waist
    7. Lastly arms overhead

Repeat on the other leg. Its ok if your trees wobble – just flow with it.

Keep at it and you if we ever go back to wearing high heels, we will be ready to hit the runway!