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.

November

02 Nov

Yesterday, I had planned to run the TCS NYC marathon for the second time. It is the 50th anniversary of the race and I started running at 50 so it all works. Since signing up in Jan 2020 alot has changed. The race went virtual, along with any and all training races I had planned.

So instead of running, I am going to join in on a fitness challenge that starts today.

Join me and Its totally do able!

Click here – https://grownstrong.com/blogs/health-fitness

We know what you’re thinking, it’s too good to be true but check out the

 5 easy steps below: 

Drink ½ bodyweight in ounces of water per day 

Eat a protein source at each meal or snack 

Have a handful of veggies at least 3 times a day 

Sleep at least 7 hours a night 

Commit to 10 minutes of movement a day 

Sign up for the free and track your progess via social media by using the hashtag #gsfallchallenge and #strongbystrand!

I will be cheering you on!

Fitness al fresco

Fitness al fresco
20 Oct

As a rowhouse instructor, I have my own perspective on the points brought up in this article https://www.vox.com/21515865/group-fitness-outdoor-workouts-online.

I have been coaching four classes a week, two indoor and two outdoor. I coach in Westport CT so we were allowed to open with studio social distancing and cleaning procedures. We also offer outdoor options via zoom for anyone to the indoor classes. The adoption of the outdoor classes has been very strong. It appears that this group is more comfortable with the outdoor option, especially for first timers.

I too am concerned about the colder weather, but as a runner, I am used to working out outside in all kinds of weather. The mental health benefits of going to a group class that are pointed out in this article make sense to me. I encourage anyone to find an outdoor fitness class ( before the snow flies) and soak up all those good vibes. It will help fuel your online classes and keep you motivated.

Community is still a thing, lets try and keep it working.