Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection

 Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!

This week Chief Nutrition Officer Dalia Kinsey, is taking over the stream in order to give Coach MK some time for a much needed family vacation!  We have questions about getting your body to warm, the friendliness of southern runners, as well as nutrition/hydration needs as the humidity starts to climb.

What to do in lieu of asking someone if they are ok right now.

The pressure to just say yes 

The world is on fire 

Tools needed for stress management - counter damage joy-summit.heysummit.com/tickets/">https://black-joy-summit.heysummit.com/tickets/ ally learning track available; support summit; share free access with POC in need of support 7.31-8.2 Fitness Protection Partnership 

Each week we highlight the amazing work and successes of the runners in each of our programs.  We start with the runners not running in our runner interrupted program and then our participants in the build, rebuild, and maintain programs

#WeeklyWins - 10:55

Runner Interrupted

• Erin Harkness has found herself back in the runner interrupted crew with a broken foot but is proud of herself for focusing on what she can do, cycling and strength. 

Build

• Barbara Puckett has been tenacious AF managing running and work as she returns to in-person work for the first time since March

ReBuild

• Kristen Frazier was winning last week because she had a plan with her doctor to help her get her back on track and feeling better.  She is still winning this week because her plan is working and she is seeing great effects from her new medication.
• Karen Sutton’s 12-year-old daughter Danda did her first long run!  She is so proud of herself keeping going for an hour! She has been following rebuild for 2 weeks and is loving it! She has never been a sporty kid, is very worried about her size, and has little confidence in her physical ability  Which is a shame because today we covered 4.2 miles! When she finished she said she felt amazing!! This was a brilliant moment! So I let her wear my FPP T-shirt. And she wanted to wear it all day! Thank you Mary-Katherine Brooks Fleming from the bottom of my heart for the gift of physical confidence for my daughter.
• Stephanie Hornans daughter was accepted into a dance group that she had to audition for via zoom earlier in the pandemic!
• Leslie O’Berry has been made an amazing entry into the Rebuild group and is all ready to move to lane 2 after only being part of Rebuild for 2 weeks!
• Any Sczerbowicz is doing an amazing job of listening to her body and is rebuilding on her terms.  She is in no rush to hurry up and get back to where she was, she just wants to make sure she is healthy and fit.
• Amanda Bailey is getting back into the consistent running habit and ran 3 days in a row this week.
• Katie Hansen hasn’t been able to be too active in the Facebook group lately because of how much energy her job as a doctor has been taking,  but she reports that she has been able to keep running 3-4 days per week even with all the craziness.

Maintain

• Nicole Uhl did a 2:15 LR today on the track. She comes to us from Galloway and has never run more than 5 min at any one given time.  She felt pretty good during her run so I was like, "let's see If I can make it around the track". She did and still felt good. So I thought "well maybe I can do a mile nonstop". AND SHE DID! She reports that it was slow but she kept her HR under 140 and felt amazing. She was so proud because she has NEVER run a mile nonstop.
• Nicole’s win gets better. She finishes out hour one with run/walk intervals, whatever felt good. Hour two she thought, "that mile felt pretty good, wonder how far I could go?" SHE RAN THE WHOLE SECOND HOUR! 60 minutes without stopping. She has never done that before and didn't think it was possible.  She has chronic fatigue from a slew of medical issues and thought she must tire easily and that's why she couldn't sustain a run for longer than a couple of minutes at a time. Well, she learned she WAS WRONG! And just hadn't been slow enough to be considered easy effort. She is so freaking excited to see what I can do now. Thank you!
• Corina Terry has been having some less than stellar sleep lately but is still managing to get her runs in.  Way to be tenacious AF!
• Trisha Thorme’s family is excited to be starting a new tradition of summer movie clubs at their house

Questions - 19:51

Build

ReBuild

Maintain - 19:51

• Hello, it’s beginning to get very hot and humid where I live.  Can you talk about fueling in the warmer weather? How far in advance of my run should I start drinking at what sort of volume? (assume I properly hydrated overnight.) Related question, on the run, any advice on frequency/volume? Are there signs to look for that I may be drinking too little vs just having a crappy run?
• Hi Coach, I’m feeling very sluggish on my runs and needing to walk a lot.  Summers here so it’s hot and humid and my guess is they are related.   Is there anything I can do food/drink wise to help perform my best in these conditions.
• I don’t feel like I’m acclimating as well as I usually do to the summer heat.  Is there anything I can do to help me feel better.
• I feel constantly thirsty and dehydrated, but I pass the pee test so I know I’m drinking enough (also for reference, I’m not diabetic and have had my sugar checked - no issue there) is there anything that would help me to feel more hydrated.
• Hey Coach! I’m noticing it’s taking me more like 20-30 min or so into my run to actually warm-up. Is there a safe way to speed up the warm-up process or should I just follow my body’s lead on this?
• Less of a question but more of a since you have this platform...can we talk about communication on the trail? Here's the deal, I'm an almost ex-New Yorker moving to the South. In New York, we just go about our business. However, in light of what's going on in the world, or perhaps bc this is a new area for me, everyone is getting a hello on the trail. It may be verbal, some times it's the sign language love sign, sometimes the peace sign, sometimes its the 2 fingers "Keep the rubber side down" (as I fatigue that is my order as it gets easier ha.) Again maybe just the hardened New Yorker in me but I've seen a lot of smiles from people when doing this. Can we make this a thing?
• Hi MK, I am so grateful for your plans right now. As you know my 12-year-old daughter completed her first long run yesterday. She managed over 4 miles and still is keen to go again next week. Following the rebuild plan lane, 1 has been amazing for her in a way that couch 2 5k wasn’t. Your plans don’t make her nervous about achieving the next level. I am so proud. I am hoping you will give her a podcast shout out. She has heard your podcasts for maybe 1/3 of her life whilst I have been chopping veg and making dinner. She knows your voice. I am sure it would mean the world to her to hear you say how well she is doing  Thank you so much. Her name is Danda

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Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!