Monday, July 13, 2009

Are You Interested in Being an Assistant Coach for WOW?


Women Apprentice Walking and Running Coaches Wanted

The WOW Team is GROWING FAST! and seeking several apprentice coaches for our growing group of women athletes who walk and run for fitness. We have immediate openings for qualified, reliable individuals.

Apprentices will be responsible for assisting the coach in training, supporting, and motivating team members, while participating in and practicing at WOW Team workouts. We meet in the East Bay, SF, North Bay, and South Bay on weekends and during the week. Assistance is needed in all locations

Apprentices will work directly with Certified Long Distance Running Coach, Personal Trainer, and WOW Team Founder Stephanie Atwood. Details about The WOW Team are available at http://gowowteam.com and http://meetup.com/gowowteam

Duties to include
1. Attend and participate in the workouts on a regular basis (at least 2 weekends a month)
2. Work with members of all levels: beginner, intermediate, advanced. The WOW Team consists of women who are novice walkers thru marathon runners. We encourage all women to participate.
3. Be a good listener
4. Be able to encourage and inspire others
5. Be patient
6. Be able to pace others and mark the course
7. Regular pursuit of your own fitness goals
8. Become mentor and advocate to a small number of women
9. Share running, walking, and fitness information based on your level of experience
10. CPR/First Aid certified through a recognized course such as through the American Red Cross, (The WOW Team may arrange our own group training if need is there

The Skills and Talents that Matter
Running or Walking Experience (Certification or previous coaching not required but helpful)
Ability to motivate and create team spirit
A passion for fitness
Reliability is key. WOW currently offers 5 workouts every week and is expanding. We need interns for weekend long runs and walks and weekday track workouts and boot camps.
Team player
Fitness background is helpful but we will train the right people
Reliability is KEY!

Positions are available immediately! Contact Stephanie with a letter of interest and experience or resume and cover letter to Stephanie@AskAboutRunning.com

If you qualify, you will be accepted into the program for no fee. If training is required there will be a one day training program (with a fee) on August 9 where interested novices may learn the basics skills to participate as apprentices in the program.

Note: After successful completion of an unpaid internship, apprentices will have the opportunity to become paid staff and/or develop new WOW locations throughout The Bay Area and beyond.

P.S. Just want to get on board? Skip the internship? Start participating and get fit? Go to http://meetup.com/GoWOWTeam and join today!!

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Run Woman Run - Walk Woman Walk

Run Woman Run - Walk Woman Walk
Join Our Women's Running & Walking Club -The WOW Team Contact Stephanie@AskAboutRunning.com
Go to for full details and free, daily words of encouragment.

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

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...

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...

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

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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What races woud you like to train for in 2009?