Checklist to get started

27 Feb

Its here! SXS Guide for SuccessDownload

This is a quick overview of the five steps I started with when I began my wellness journey. 

The one thing I did not have was an accountability buddy. Thats why I am launching this program to build a community of like minded women to uplift each other as we move, learn and grow into our best selves.

Over 50 is just the second act there is so much more to come!

Look for an 8 week group training group and an accountability partner program to start soon.

If you or someone you know could benefit from joining in, please send them my info and sign up for more updates!

Cheerfully yours,

Coach Phyllis

Marathon analogy

Marathon analogy
02 Dec

In marathon terms, we are at mile 20 with regard to the Covid pandemic. You’re tired and ready for it to be over. But you’re not a quitter; you know that if you stick to the original plan you’ll get through this. The finish line is ahead…. don’t give up!
I hope that we all can feel this happy at 12:01am on Jan. 1

Need a plan to start out the New Year, send me an email at phyllis@strongbystrand.com and we can get you set up.

Cheerfully yours,

Coach Phyllis

missing the Zzzzs

09 Nov

Probably not the best week to start any kind of wellness routine. I did pretty well on everything except the sleeping part. My maryruth organics sleep could not even help ! It have been very hard to turn off social media two hours before bedtime. So the good thing is that you can always start over. In case you haven’t read all these tips before, here are some good ones to help you get a restful nights sleep.

  1. Stick to a sleep schedule. Set aside no more than eight hours for sleep
  2. Pay attention to what you eat and drink. Don’t go to bed hungry or stuffed.  
  3. Create a restful environment. Create a room that’s ideal for sleeping. Temp shoud be between 60- 65 digress
  4. Limit daytime naps. One of those WFH habits that took over for the two hour boozy lunches.
  5. Include physical activity in your daily routine. 30 minutes is the sweet spot
  6. Manage worries. Lots of deep breathes and meditation.

If you need help with a fitness routine, reach out to me and I can work with you to get. you started. If you have any good sleeping tips, I would love to hear them.