Thursday, August 27, 2009
The Weekly Pep Talk August 24-30, 2009
Dedicated to Alison E, Sharmaine M, Christy G who will be starting new WOW workouts in their neighborhoods
Dear WOW Members,
I’m thankful for a bit of a break from all the racing to take time to enjoy the training. As many of you know, I encourage races because I believe that they help us stay motivated. However, too much of a good thing is not necessarily good. So, as with so much of life, moderation is the key. Participating in races is fun and motivational but, if the lifetime goal is FITNESS, be sure to slow down once in a while to smell the roses.
That said, enjoy your training and give yourself flexibility when you are training. You’ll have off days, other things come up, LIFE GOES ON! Look at your training as something enjoyable and its own reward. Is there anything better than to finish a workout and say, WOW, I feel great?
The races should be few and far between. Training should be a regular, ongoing process. Enjoy it! Allow it to be an essential segment of your life not your entire life. This should aid in creating that mindset that, no matter where you are in your life, fitness can and should be an integral part of the scene.
Relay and Marathon prices go up on September 1, 2009!
Relay folks need to register with Coach Stephanie. Marathon folks register directly at http://runcim.org
Current Relay and Marathon WOW Team members
Stephanie A, Yolande S, Sarah T, Marly N, Gini H, Ellen G, Heidi H, Filomena B, Lauren G, Kerry S, Salina L, Marny N, Jen W, Kim L, Your name should be here!
New WOW Sessions to be hosted by Christy G, Sharmaine M, and Alison E
I am working with each of these women to set up new locations and new workouts for women. The WOW Team concept is to bring small group fitness workouts to women everywhere and these ladies are helping to make that happen. Stay tuned for more details…
Coach Stephanie writes about plantar fasciitis for The Examiner
I am pleased to announce that I have been chosen by the examiner.com to write articles about fitness for women. Please check out the most recent article about plantar fasciitis, and how you can identify this common foot ailment.
This week, The WOW Team is meeting at The Berkeley Marina on Sunday. I have written a series of articles about this area. Just follow the link to Examiner articles – Berkeley Marina
What’s up this week? Here are some of the details:
August 24 - 30 our workouts will include 30 minutes to 11 miles
30 – 60 minutes maintenance, general fitness, walk, run, walk/run combo. All women welcome!
65 minutes - CIM Relay (5 warm-up, 60 minutes steady, striving for more distance in the same amount of time
11 miles – Nike Half, SJR’n’R, US Half, CIM Marathon
Pick up the rest of the details for this week including a cool recipe for pre-workout long runs, where our workouts are and how to join at http://gowowteam.com
RSVP at http://meetup.com/gowowteam
To Fitness and Life!
Coach Stephanie
Dear WOW Members,
I’m thankful for a bit of a break from all the racing to take time to enjoy the training. As many of you know, I encourage races because I believe that they help us stay motivated. However, too much of a good thing is not necessarily good. So, as with so much of life, moderation is the key. Participating in races is fun and motivational but, if the lifetime goal is FITNESS, be sure to slow down once in a while to smell the roses.
That said, enjoy your training and give yourself flexibility when you are training. You’ll have off days, other things come up, LIFE GOES ON! Look at your training as something enjoyable and its own reward. Is there anything better than to finish a workout and say, WOW, I feel great?
The races should be few and far between. Training should be a regular, ongoing process. Enjoy it! Allow it to be an essential segment of your life not your entire life. This should aid in creating that mindset that, no matter where you are in your life, fitness can and should be an integral part of the scene.
Relay and Marathon prices go up on September 1, 2009!
Relay folks need to register with Coach Stephanie. Marathon folks register directly at http://runcim.org
Current Relay and Marathon WOW Team members
Stephanie A, Yolande S, Sarah T, Marly N, Gini H, Ellen G, Heidi H, Filomena B, Lauren G, Kerry S, Salina L, Marny N, Jen W, Kim L, Your name should be here!
New WOW Sessions to be hosted by Christy G, Sharmaine M, and Alison E
I am working with each of these women to set up new locations and new workouts for women. The WOW Team concept is to bring small group fitness workouts to women everywhere and these ladies are helping to make that happen. Stay tuned for more details…
Coach Stephanie writes about plantar fasciitis for The Examiner
I am pleased to announce that I have been chosen by the examiner.com to write articles about fitness for women. Please check out the most recent article about plantar fasciitis, and how you can identify this common foot ailment.
This week, The WOW Team is meeting at The Berkeley Marina on Sunday. I have written a series of articles about this area. Just follow the link to Examiner articles – Berkeley Marina
What’s up this week? Here are some of the details:
August 24 - 30 our workouts will include 30 minutes to 11 miles
30 – 60 minutes maintenance, general fitness, walk, run, walk/run combo. All women welcome!
65 minutes - CIM Relay (5 warm-up, 60 minutes steady, striving for more distance in the same amount of time
11 miles – Nike Half, SJR’n’R, US Half, CIM Marathon
Pick up the rest of the details for this week including a cool recipe for pre-workout long runs, where our workouts are and how to join at http://gowowteam.com
RSVP at http://meetup.com/gowowteam
To Fitness and Life!
Coach Stephanie
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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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