Saturday, April 4, 2009
FAQ's - Real Questions From Real Women About The WOW Team
Holding People Up...
"I just joined the group and would be interested in running ...on Sunday but I'm a little worried that I am too out of shape for the group! I can definitely walk for at least 30 minutes or longer, but I have terrible endurance when it comes to running and my goal is to build that up. I would like to come on Wednesday to the Piedmont track and at least I know there that I won't have to worry about not keeping up, but how does it work on other runs? People won't have to wait up for me if I'm lagging, will they? Thanks!" T in the East Bay
Dear T,
Your question is what this group is about! What I mean is that we want ALL WOMEN to get out and exercise. You have to start somewhere, right? My only requirement is that you can be on your feet, moving, for 30 minutes. I don't mean fast, I don't mean running. I mean that you have to have the stamina to move continuously for a minimum of 30 minutes. The rest will come if you stick with it. I hope to see you on Wednesday, Sunday, and for many workouts to come. I see a half marathon somewhere in your future.
Best, Coach Stephanie
Getting Back Into Training After Being Sick...
"Hi Stephanie, I've been sick with a cold since last Thursday; the last time I did any exercise was at the track 8 days ago. I'm not sure I'm ready to tackle a 12 miler but I don't want to lose the fitness I've gained. What to do?" VM, San Francisco Dear VM, Not to worry. While sticking to a training schedule is important, it's not the end all if you miss a few days. It's actually more important to be healthy and rested than to push yourself before you're ready. If you're feeling up to it, try a modest run (or walk) for 30 minutes and see how it feels. Take it from there. More is OK. Less is OK too if you don't feel right. Your mental health plays a big part in your overall health so don't stress. I want you to be happy, healthy, and stoked to get back to training. It'll come... Coach Stephanie
Free Membership For Cancer Victims...
I see on your website that you offer free membership for cancer survivors. Does it matter what kind of cancer? I ask because I have had a battle with cancer, but wanted to know if you made a distinction between internal/organ cancers or external/skin cancers.
Thanks, Jen
Hi Jen,
Thanks for your question. I originally started out thinking breast cancer but have broadened my scope. Here are the parameters:
If your sense of mortality has been impacted by your cancer, I want this group to support you in your fitness and mental well being. So, in simpler terms, if you feel that your life has been forever changed by your cancer, please use our group for all the benefit that it can bring - at no charge. Your call! Sincerely, Stephanie
Send your questions to Stephanie@AskAboutRunning.com or enter them right into this blog as a post below. Thank you!
"I just joined the group and would be interested in running ...on Sunday but I'm a little worried that I am too out of shape for the group! I can definitely walk for at least 30 minutes or longer, but I have terrible endurance when it comes to running and my goal is to build that up. I would like to come on Wednesday to the Piedmont track and at least I know there that I won't have to worry about not keeping up, but how does it work on other runs? People won't have to wait up for me if I'm lagging, will they? Thanks!" T in the East Bay
Dear T,
Your question is what this group is about! What I mean is that we want ALL WOMEN to get out and exercise. You have to start somewhere, right? My only requirement is that you can be on your feet, moving, for 30 minutes. I don't mean fast, I don't mean running. I mean that you have to have the stamina to move continuously for a minimum of 30 minutes. The rest will come if you stick with it. I hope to see you on Wednesday, Sunday, and for many workouts to come. I see a half marathon somewhere in your future.
Best, Coach Stephanie
Getting Back Into Training After Being Sick...
"Hi Stephanie, I've been sick with a cold since last Thursday; the last time I did any exercise was at the track 8 days ago. I'm not sure I'm ready to tackle a 12 miler but I don't want to lose the fitness I've gained. What to do?" VM, San Francisco Dear VM, Not to worry. While sticking to a training schedule is important, it's not the end all if you miss a few days. It's actually more important to be healthy and rested than to push yourself before you're ready. If you're feeling up to it, try a modest run (or walk) for 30 minutes and see how it feels. Take it from there. More is OK. Less is OK too if you don't feel right. Your mental health plays a big part in your overall health so don't stress. I want you to be happy, healthy, and stoked to get back to training. It'll come... Coach Stephanie
Free Membership For Cancer Victims...
I see on your website that you offer free membership for cancer survivors. Does it matter what kind of cancer? I ask because I have had a battle with cancer, but wanted to know if you made a distinction between internal/organ cancers or external/skin cancers.
Thanks, Jen
Hi Jen,
Thanks for your question. I originally started out thinking breast cancer but have broadened my scope. Here are the parameters:
If your sense of mortality has been impacted by your cancer, I want this group to support you in your fitness and mental well being. So, in simpler terms, if you feel that your life has been forever changed by your cancer, please use our group for all the benefit that it can bring - at no charge. Your call! Sincerely, Stephanie
Send your questions to Stephanie@AskAboutRunning.com or enter them right into this blog as a post below. Thank you!
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Women Train for your First Event - from 5K thru a Marathon
Yes, women, YOU CAN do this!
Join us on August 5 at Fleet Feet in Berkeley, 1758 Solano Ave to discuss the details of training for your first competition or a new distance. Walkers and runners are welcome. Coach Stephanie Atwood will go over the women's only program that can take fitness goals and turn them into realities.
Fleet Feet, Berkeley, 7:00 PM, Tuesday, August 5
Stephanie Atwood, AAAI/ISM Certified and RRCA Long Distance Running Coach Trained is founder of The WOW Team - Fit Women of the World. The team's focus is on long term fitness and meeting fitness goals.
We Want YOU!!
Go to http://TheWeeklyPepTalk.com, http://CaliforniaInternationalMarathonGroupTraining.smmsite.com or contact her through Stephanie@AskAboutRunning.com
Join us on August 5 at Fleet Feet in Berkeley, 1758 Solano Ave to discuss the details of training for your first competition or a new distance. Walkers and runners are welcome. Coach Stephanie Atwood will go over the women's only program that can take fitness goals and turn them into realities.
Fleet Feet, Berkeley, 7:00 PM, Tuesday, August 5
Stephanie Atwood, AAAI/ISM Certified and RRCA Long Distance Running Coach Trained is founder of The WOW Team - Fit Women of the World. The team's focus is on long term fitness and meeting fitness goals.
We Want YOU!!
Go to http://TheWeeklyPepTalk.com, http://CaliforniaInternationalMarathonGroupTraining.smmsite.com or contact her through Stephanie@AskAboutRunning.com
4 Week Beginners Training Guide For Your First 5K
Where there's a will, there's a way. You can do it! Just check with your doctor first to confirm that you are in good health. We humans are meant to move. 5K (3.1 miles) is within any healthy person's realm of accomplishment. So, start now and participate in your first race. It's so much fun!
Week 1
Monday, Day 1 - Start walking! Walk until you feel tired or have reached 30 minutes, whichever comes first. Do not worry about your speed, or your distance, just stay upright and moving. Write down how long you walked today. Try for a minimum of 10 minutes.
Tuesday, Day 2 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Good job!
Wednesday, Day 3 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Looking good!
Thursday, Day 4 - Rest day! Take a break.
Friday, Day 5 - If you walked 30 minutes before, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to your previous time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Going strong!
Saturday, Day 6 - Already at 30 minutes? Great! Just keep it up for a little longer. Then things will get interesting. Still working up to 30? Keep adding 1-2 minutes. Write down how long you walkd today. You're getting there!
Sunday, Day 7 - Women, join my group for a 3 mile walk. We'd love to meet you and, you get some great exercise. Or...take a hike to some place beautiful. Bring a picnic. Walk for health and the wonder of movement. Enjoy the day!
Notes:
Keep your recorded times on a calendar where you can see them. You'll feel good about what you're accomplishing.
If you are already a fit walker or jogger you may use stronger arms and or walk/jog for the 30 minutes.
Please refer to http://www.altbgo.blogspot.com for the rest of the schedule or contact me if you have any questions at Stephanie@AskAboutRunning.com
3 more weeks are coming soon...
Week 1
Monday, Day 1 - Start walking! Walk until you feel tired or have reached 30 minutes, whichever comes first. Do not worry about your speed, or your distance, just stay upright and moving. Write down how long you walked today. Try for a minimum of 10 minutes.
Tuesday, Day 2 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Good job!
Wednesday, Day 3 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Looking good!
Thursday, Day 4 - Rest day! Take a break.
Friday, Day 5 - If you walked 30 minutes before, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to your previous time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Going strong!
Saturday, Day 6 - Already at 30 minutes? Great! Just keep it up for a little longer. Then things will get interesting. Still working up to 30? Keep adding 1-2 minutes. Write down how long you walkd today. You're getting there!
Sunday, Day 7 - Women, join my group for a 3 mile walk. We'd love to meet you and, you get some great exercise. Or...take a hike to some place beautiful. Bring a picnic. Walk for health and the wonder of movement. Enjoy the day!
Notes:
Keep your recorded times on a calendar where you can see them. You'll feel good about what you're accomplishing.
If you are already a fit walker or jogger you may use stronger arms and or walk/jog for the 30 minutes.
Please refer to http://www.altbgo.blogspot.com for the rest of the schedule or contact me if you have any questions at Stephanie@AskAboutRunning.com
3 more weeks are coming soon...
Get Fit This Summer, Stay Fit For Life!
Starting June 1 and continuing every Sunday in June, get fit, lose weight, make new friends. Women! Meet for instruction and exercise every Sunday from 8AM - 10AM on how to get fit and stay fit using running or walking as the main catalyst. Topics include weight loss, nutrition, motivation, injury prevention, setting goals, controlling stress and depression, how to stay with a plan.
Taught by trainer/coach Stephanie Atwood. Sign-up at http://www.theweeklypeptalk.com/
Want to see the written version of Week 1. Look below...
Taught by trainer/coach Stephanie Atwood. Sign-up at http://www.theweeklypeptalk.com/
Want to see the written version of Week 1. Look below...
Articles About Fitness, Running, Walking, Women Stuff
These articles have been exported from The Weekly Pep Talks, back to the beginning. This way you can refer to them easily, without searching through weeks of gossip and old weekend site descriptions. Your comments are encouraged. I would love to get feedback. Enjoy!!
These articles are available for reproduction at no fee based on fcomplete reproduction of the article and all its contents as well as credit to the author, Stephanie Atwood and referral to website/blogs http://www.TheWeeklyPepTalk.com and http://www.altbgo.blogspot.com
These articles are available for reproduction at no fee based on fcomplete reproduction of the article and all its contents as well as credit to the author, Stephanie Atwood and referral to website/blogs http://www.TheWeeklyPepTalk.com and http://www.altbgo.blogspot.com
Holabird Sports - Get That Free T-shirt!
Free T-shirt Offer Holabird Sports is an online company that sells sporting goods stuff only online. I contacted them and now have their products on my site. They currently have a promo offer for a New Balance Tech Tee for anyone who is a new customer who purchases more than $59.95 worth of products. Well…one pair of shoes will do that very nicely, thank you! So, if you want a New Balance Tech Tee, moisture-wicking long sleeve tee featuring a screen-printed New Balance logo on the back and Holabird Sports logo on the front, use code RRWE29602 in the promo field during checkout. Limited to the first 250 new customers!
Shop for deals on all things running-related with this link or go to our blog. Either way use the code above for your free t-shirt (if available, still).
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