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!

Food & Snacks With Dalia

• It feels like we’re eating 12 hours per day! It NEVER ENDS. It’s a domino effect- one kid asks for something and the others are like ME TOOOOOOOOO and I’m like, “we had breakfast an HOUR AGO! I believe the 2yo is hungry because nothing got in her mouth, but the rest of ya’all ate PLENTY!” I don’t want to tell them how to feel, but there is no way they all want a peanut butter sandwich one hour after a bowl of cereal. I’m pretty sure it’s a perceived justice/fairness thing, “why does SHE get a sandwich and I don’t?????” How do I work with this in a way that doesn’t come across as shaming to the older kids, who are 5, 7 & 8?
• Not really a nutrition question, but you are both VERY honest in a way I appreciate because you share things most people don’t. Honest question, what, to you, is TMI? As people who share a LOT of yourselves and are clearly thoughtful about it, what do YOU consider oversharing to be?

Three Days at the Fair Update: #WinningwithSusan - 13:12

• Francine Scheller spent 10 hours running over the weekend and covered 75k. 
• Amanda Williams powered her way through a tough 4-hour run todayBoth of these women are planning to hold their own virtual races from home over the original 3DATF dates. 

#WeeklyWins - 59:50

RI

• My win for the week is reaching out to family memes just to talk. While the extension of the NY state stay at home orders to may 15th hit hard, recognizing the loneliness was feeling and then reaching out was big for me. I’m used to being the one that helps others, so taking care of what I needed was what the doctor ordered.
• Also, reconciling that things can suck AND recognizing the privilege I have doesn’t negate my feelings. ❤️ Melissa Yacuzzo
• Keep being you, MK, and showing how to be authentic and not just performing authenticity.

ReBuild

• Katie Hansen has an amazing 75 minute run, it had been a really long time since she had run over an hour and she was really happy with how good she felt.
• Jennifer Sutton also did a 75 minute run.  It was her longest run since August 2019 and her longest pain free run since a really long time ago.
• Kristen Frazier is seeing her pace improve and feel less difficult 

Maintain

•  Nicole Wood was supposed to run the Star Wars 5k with her daughter but instead she surprised her daughter with a virtual race, complete with starting fireworks (video on my phone), finish line photo ops, Star Wars music, and a runner snack box. 
• Karen Scheulter ran a virtual 10 k
• Amy Wilson notched another virtual race challenge: 20 miles in 24 hours. She ran 4.1 miles, 13.1 miles, and 3.1 miles.

Questions

ReBuild - 1:05:50

• Thank you for being so honest about your anxiety and medication. I didn’t think mine was ‘bad enough’ to warrant drug treatment, but I caved and asked my PCP for help and it has made a HUGE difference. I didn’t realize how I had been feeling for so long wasn’t normal.
• Please explain the lanes of rebuild and maintain - I’m still confused 🤔
• I have always been an after work runner, but as my baby has turned into a toddler it is getting harder and harder to get decent runs with her. So I’ve accepted the fact that in order to get the running I want done I’m going to need to get up early and run before everyone else wakes up. My question is how do I convince the part of my brain that wants to stay warm, comfy, and safe to get out of bed? I battle with it every time and more often than not that part of my brain wins. Oh the fact that running in the early morning scares me is also part of the argument that that comfy part of my brain uses too!

Maintain - 1:26:23

• LOVED your tips on solving dry hands! How did you learn these tricks?
• For coach Dahlia, I’m safer at home, but not getting as many fresh veggies as my body is accustomed to eating. We are grocery shopping every other week. My gut is complaining (TMI- swinging between constipation and diarrhea). We are doing frozen vegetables when we are out of fresh. Any suggestions on how to keep my toileting more regular and comfortable?
• Hey coach MK. Thanks for all the support through all this, the great videos, funny quips etc. Quick question on maintain. For today's long run ( it's Saturday ) I felt like cutting loose a little bit so I went a little bit faster. To be honest, I just want to relax and chill a little bit and not keep watching my heart rate. Nothing crazy, but the heart rate was at around 160 for the whole run. Am I doing any damage there? I didn't feel like I was stressing my body out. In fact it felt quite comfortable. It actually felt more comfortable than at 140 which I always find is a little struggle for me.
• On maintain, I feel like I can go out and run a half marathon pretty much every week at this point. However I guess unrelated to my above question, that's about all I can do. If you ask me to push that out to about 3 hours, I don't think my body can manage it. Is there another level of progression I should be looking for in maintain If I want to get to the marathon level over the summer we're in the fall. Thanxxxx
• I made a less than ideal choice regarding the number of glasses of wine one night, and then I didn’t run the next morning. But I wanted to run. Is it safe to run when hungover?
• Before starting your programs I was a 3 time per week runner. I’ve slowly worked up to running the full 5 days, and am finding that I would like to run on Thursday as well. I’ve struggled with restless legs and it’s so much better on the days I run. What guidelines/suggestions do you have for adding in a 6th running day per week. Thanks so much!!

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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!

Dalia Kinsey is The School Nutrition Dietitian utilizing a background in public health and school nutrition in preventative health care. She also serves as our Chief Nutrition Officer