Tone At Home Fitness

What a wonderful FIT & FEROCIOUS FRIDAY MORNING for speed training! ** Intervals was the assignment.

Training went as follows: Dynamic warm up - forward and lateral swings, donkey kicks, hurdle rotations, walking hip thrusts, hurdle walks.

Drills: pop ups, butt kicks, soccer kicks, cross overs, hill pops.

Running warm up: slow trot to jog for 1.5M. *** Workout: 2@2m X 4, 2@2:30 X 4, 2@3:00m X 2 - completed in 1:01:06. ***Hitting zone 5 with fastest pace of 7:30.

My second to last recovery period was only at 1:50. Allowing me to end the last interval at 8:30 pace. Had a 1:30 walk for cool down.

I was able to remain relaxed and hold form for majority of the training. Had some tension in my thoracic area but managed to relax through the shoulders for form correction and faster pace. Some of the intervals were at an increase in elevation. With some wind coming from the side and front. I took it as resistance training and powered through. Holding 8:00 pace. This is very good for me. Especially, forcing myself to keep the recovery periods at a slow jog and having breath control and steady heart rate.

VO2mx didn’t increase but by one mark of 39. This was a good day for intervals. Clear streets and trails. Open bike lanes. Very little traffic. Lights went in my favor. Feeling good. ****

How did your training run go? What improvements did you notice during your run? Did you hit your zones? Share in the comments below.

Have A Fit Day!

What a wonderful FIT & FEROCIOUS FRIDAY MORNING for speed training! ** Intervals was the assignment. Training went as follows: Dynamic warm up - forward and lateral swings, donkey kicks, hurdle rotations, walking hip thrusts, hurdle walks. Drills: pop ups, butt kicks, soccer kicks, cross overs, hill pops. Running warm up: slow trot to jog for 1.5M. *** Workout: 2@2m X 4, 2@2:30 X 4, 2@3:00m X 2 - completed in 1:01:06. ***Hitting zone 5 with fastest pace of 7:30. My second to last recovery period was only at 1:50. Allowing me to end the last interval at 8:30 pace. Had a 1:30 walk for cool down. ****I was able to remain relaxed and hold form for majority of the training. Had some tension in my thoracic area but managed to relax through the shoulders for form correction and faster pace. Some of the intervals were at an increase in elevation. With some wind coming from the side and front. I took it as resistance training and powered through. Holding 8:00 pace. This is very good for me. Especially, forcing myself to keep the recovery periods at a slow jog and having breath control and steady heart rate. VO2mx didn’t increase but by one mark of 39. This was a good day for intervals. Clear streets and trails. Open bike lanes. Very little traffic. Lights went in my favor. Feeling good. ****How did your training run go? What improvements did you notice during your run? Did you hit your zones? Share in the comments below. ***********Have A Fit Day! #coachwells #toneathomefitness #fitandferociousfriday #speedtraining #intervals #roadwork #zones #vo2max #morningrun #marathontraining #athleticconditioning #runningcoach #murrietaca #myrunningyear #myrunningjourney #marathoncoach #distancerunner

Tone At Home Fitness

You don’t have to be perfect.
Just be willing to keep showing up!

TOUGH IT OUT TUESDAY ASSIGNMENT: strength training for runners. 3 round, 25 minute circuit with 1 minute break at the end of each round.

Here’s how it went down: round one: 8 minutes (had to keep checking what comes next). Round two: 7 minutes (exercises locked in memory). Last circuit, round three: 5 minutes 57 seconds. (Blasted my way through each exercise).

No excuses. No whining. Got off my ass and completed the task.

For quick, effective circuits and HIIT workouts for any fitness level, grab my survival guide on Amazon. “Holiday Survival Guide: A Healthier Way To Stay Fit During End Of Year Chaos”

Use this link to order: https://a.co/d/4MkUGjx

Have A Fit Day!

I had one job! 🤣

I was selected to be a part of rundot’s research for their marathon training platform.

The assignment was to run for 25:00 in Z2. This was a heart rate measurement run. I was to hit 119 HR. I ran a sloowwww 11:01 pace.

It said walk if that’s what was needed to get as close to the 119 HR.

Me: 157 HR 😑🙄 even when I slowed it almost to 12:00 pace.

Didn’t walk once. After I upload this run, let’s see what the range is.

This platform even breaks your runs down in to metrics. So far I’ve done a threshold run, pace and todays attempted target heart rate run.

Got in that last long run Sunday of 2023. The last for this year’s mileage in the book of run.

11.12M for January 1st. The first day of the first full week of 2024.

I wish everyone love peace and positivity for 2024.

It’s here and ready to be delivered to you. Grab yours on Amazon today.

Use this link. Copy and paste in your browser or just click the link:

https://a.co/d/4MkUGjx

Good happy energized morning to you!

It’s WHIRLWIND WEDNESDAY. THE HUMP OF THE WEEK. Get off your butts and hurdle the midweek hump.

I planned an hour long run for this morning. However, after meeting someone from black girls run- inland Impire, it became a walk. Watch this video to find out how our encounter brought us together for some morning exercise. I’ve been trying to connect with someone from this group for over a year. It finally happened.

Anywho… I’m hear for the accountability check in. I’m fighting runners blues and holiday blahs. The best way to defeat both is to just get up and go. Go outside and run. Go outside and walk. Movement is great for your mental health and physical goals.

Running is my therapy. My love and part of who I am. It so much better when I have the opportunity to share an occasional workout with an individual with similar interests. With someone that makes their health and well being a priority. Awesome sauce!

Whelp, now that I’m rejuvenated, it’s time to make my way back to the lab and prepare for the days personal training sessions. Time to put on my personal trainer and nutrition coach hat.

It’s a beautiful morning. Go enjoy it!

Have A Dit Day!

P.S. don’t forget to grab your holiday survival guide. My new book released yesterday on Amazon. Holiday Survival Guide: A Healthier Way To Stay Fit During End Of The Year Chaos

Use this link to order: https://a.co/d/9lzb53w

Good happy energized morning to you! It’s WHIRLWIND WEDNESDAY. THE HUMP OF THE WEEK. Get off your butts and hurdle the midweek hump. I planned an hour long run for this morning. However, after meeting someone from black girls run- inland Impire, it became a walk. Watch this video to find out how our encounter brought us together for some morning exercise. I’ve been trying to connect with someone from this group for over a year. It finally happened. Anywho… I’m hear for the accountability check in. I’m fighting runners blues and holiday blahs. The best way to defeat both is to just get up and go. Go outside and run. Go outside and walk. Movement is great for your mental health and physical goals. Running is my therapy. My love and part of who I am. It so much better when I have the opportunity to share an occasional workout with an individual with similar interests. With someone that makes their health and well being a priority. Awesome sauce! Whelp, now that I’m rejuvenated, it’s time to make my way back to the lab and prepare for the days personal training sessions. Time to put on my personal trainer and nutrition coach hat. It’s a beautiful morning. Go enjoy it! Have A Dit Day! P.S. don’t forget to grab your holiday survival guide. My new book released yesterday on Amazon. Holiday Survival Guide: A Healthier Way To Stay Fit During End Of The Year Chaos Use this link to order: https://a.co/d/9lzb53w #morningwalk #whirlwindwednesday #fitlife #healthylifestyle #fitmom #fitandover50 #runnerslife #bodymaintenance #buymybook #holidaysurvivalguide

Burnt out from Christmas and trying to gain energy for New Years?

Not quit sure how to transition into 2024 with high hopes and peace?

Prepare yourself for physical and mental health tools, tips, techniques and an opportunity to relax, relate, release.

Blow that s**t out with this holiday survival guide!

Happy healthy holidays everybody.

Checking in on thIs MOTIVATIONAL MONDAY. Sending you happiness, peace and positivity from the asphalt.

Nothing like an early morning fun run. Holidays are no excuse not to get in a great workout. Whatever that is for you. Run, walk, hike, cycling, swimming. Just do what makes you feel good. We know getting outside, away from the noise is perfect for practicing self care and relieving stress. Flush it all out your system with a run!

For those of you who are not feeling this holiday. It’s okay. You’re not alone. Take the time you need to heal.

Let’s transition into 2024 manifesting all we need to make it a better year than this one.

Have A Fit Day!

Happy healthy holidays everybody. Checking in on thIs MOTIVATIONAL MONDAY. Sending you happiness, peace and positivity from the asphalt. Nothing like an early morning fun run. Holidays are no excuse not to get in a great workout. Whatever that is for you. Run, walk, hike, cycling, swimming. Just do what makes you feel good. We know getting outside, away from the noise is perfect for practicing self care and relieving stress. Flush it all out your system with a run! For those of you who are not feeling this holiday. It’s okay. You’re not alone. Take the time you need to heal. Let’s transition into 2024 manifesting all we need to make it a better year than this one. Have A Fit Day! #holidayrun #morningrun #motivationalmonday #xmasrun #healthylifestyle #healthymindset #buildabetteryou #marathoner #distancerunningcoach #hapoywhenirun #happyrunner #runningismytherapy

Hey y’all.

We out here in these holiday running streets making our health a top priority.

Wonderful morning running weather. Below 60 degrees, no sun. We have some rain coming in and the streets are quiet. Just happy to be out here with a few other runners this morning. Y’all know I picked up some imaginary new best friends. 🤣 jet us what is runners do. We see 👀. Another runner, smile and wave…bam! Best friends for life.

Join me in today’s SUPPLE & SASSY SATURDAY MOTIVATIONAL MOMENT. Let’s fellowship about our why. Let’s manifest our goals. Our SMART 2024 health and fitness goals.

Let me know what your running and health goals are for 2024. We DON’T do resolutions we write our realistic achievable timely goals down and conquer them all year. LETS GO!

Have A Fit Day!

Hey y’all. We out here in these holiday running streets making our health a top priority. Wonderful morning running weather. Below 60 degrees, no sun. We have some rain coming in and the streets are quiet. Just happy to be out here with a few other runners this morning. Y’all know I picked up some imaginary new best friends. 🤣 jet us what is runners do. We see 👀. Another runner, smile and wave…bam! Best friends for life. Join me in today’s SUPPLE & SASSY SATURDAY MOTIVATIONAL MOMENT. Let’s fellowship about our why. Let’s manifest our goals. Our SMART 2024 health and fitness goals. Let me know what your running and health goals are for 2024. We DON’T do resolutions we write our realistic achievable timely goals down and conquer them all year. LETS GO! Have A Fit Day! #suppleandsassysaturday #morningrun #runninggoals #healthylifestyle #buildabetteryou #toneathomefitness #coachwells #marathoner #smartgoals #marathoncoach #murrietaca #inlandempirecoaching #holidayfitness #manifesting

Anybody stressed over the holidays?

Ready for 2023 to hurry up and end so you can get your house back from company that overstayed their welcome?

Just want your vacation to start?

Or, maybe,

You want a day or two to relax, relate, release and blow that s**t out! Grasping for time that you’re fighting to figure out how to have.

The holidays have become overbearing. You feel your body suffering from it.

Look no more.

Grab your holiday survival guide on Amazon.

December might be ending in a week but it’s not too late to escape the end of year chaos!

Get your survival guide. Filled with short, quick easy ways to decompress with 10-15 minute exercises, meditation and visualization to rid the body and mind of stress, anxiety and worry. I also give you 3 recipes for a healthy and tasty holiday dinner. That won’t keep you in the kitchen all day.

There’s so much more in this handy dandy survival guide: a healthier way to stay fit during end of year chaos.

Get yours on Amazon.

Holiday Survival Guide: A Healthier Way To Stay Fit During End Of Year Chaos

Releasing this weekend.

Link will be added to comments below once Amazon releases publication.

Hey. Hey y’all. It’s been a minute. I am taking a long overdue get myself together break. Which is why I haven’t been posting. Just sharing videos from other creators with you.

Today, I returned to kicking asphalt. Getting in some body maintenance. I need the time to revive. To rejuvenate. I need a mental break from posting everyday. As well as taking time to allow my body to rest from the drudges of training and racing all year.

Now that I have taken a good 3 weeks off, I realized I needed to immediately return to a routine. A mentally and physically healthy routine.

On this TOUGH IT OUT TUESDAY, I am saying a quick hello. Making sure we have an accountability session and wellness check.

*Holidays are not joyous for everyone. This time of year is when depression, anxiety and worry increase at an all time high. Those who are truly happy and in celebration mode, forget this. Let’s be mindful of others feelings.

Start by picking up the phone, dialing a friends number and talking. Check in on friends and family you haven’t spoken to in a long while. Sometimes all it takes is a hello to bring a smile and warmth to someone.

*Runners and workout warriors: This time of year we tend to fall off and forget our why. We over indulge without thinking and most times make excuses to continue with staying the course of living a successfully fit life.

Let’s not lose focus. Let’s cheer one another on. Let’s continue to build a better us. Your health matters.

Continue to build a better you!

Have A Fit Day!

Hey. Hey y’all. It’s been a minute. I am taking a long overdue get myself together break. Which is why I haven’t been posting. Just sharing videos from other creators with you. Today, I returned to kicking asphalt. Getting in some body maintenance. I need the time to revive. To rejuvenate. I need a mental break from posting everyday. As well as taking time to allow my body to rest from the drudges of training and racing all year. Now that I have taken a good 3 weeks off, I realized I needed to immediately return to a routine. A mentally and physically healthy routine. On this TOUGH IT OUT TUESDAY, I am saying a quick hello. Making sure we have an accountability session and wellness check. *Holidays are not joyous for everyone. This time of year is when depression, anxiety and worry increase at an all time high. Those who are truly happy and in celebration mode, forget this. Let’s be mindful of others feelings. Start by picking up the phone, dialing a friends number and talking. Check in on friends and family you haven’t spoken to in a long while. Sometimes all it takes is a hello to bring a smile and warmth to someone. *Runners and workout warriors: This time of year we tend to fall off and forget our why. We over indulge without thinking and most times make excuses to continue with staying the course of living a successfully fit life. Let’s not lose focus. Let’s cheer one another on. Let’s continue to build a better us. Your health matters. Continue to build a better you! Have A Fit Day! #coachwells #sportyspicewells #runner #toneathomefitness #toughitouttuesday #transformation #transition #mentalhealth #rejuvinate #morningrun #bodymaintenance #runnersblues #buildabetteryou #healthylifestyle #healthyrunner

Good luck to Team Take Down. Kicking up asphalt in Honolulu, Hawaii.

Looking 👀 to see if Jae Andy Bee achieves another age group win.

My Sorors and me

Reggae half marathon Sports highlights

Negril half marathon in the book of run.

I did much better this year. More energy. Better mentally coaching myself. All the work I did on my form was a ginormous help. I felt free and light.

Waiting to see my official time.

I’ll be back late when I find out what it is.

Have A Fit Day!

Negril half marathon in the book of run. I did much better this year. More energy. Better mentally coaching myself. All the work I did on my form was a ginormous help. I felt free and light. Waiting to see my official time. I’ll be back late when I find out what it is. Have A Fit Day! #islandrunning #runnerslife #travelingrunner #reggaehalfmarathon #reggaerunnerz #negril #jamaica #toneathomefitness #coachwells

It’s show time baby! Time to kick asphalt here in Negril, Jamaica.

Reggae Runnerz Photo highlighted on Reggae Half Marathon Web Page.

We out here relaxing and carb loading for tomorrow’s race.

Let’s do this!

Yes! Yes y’all!
Had me some ocean swimming sun. This water feels so so good!

Our boat captain got us up close and personal with the canes. This is the first time since I’ve come that we were brought this close. Had to take advance of it.

I swam to and in the caves. Bats started flying around and my silly ass ….” I’m Bat Man!” Yes I yelled, “I’m BAT MAN!”

They packed some veggie Patties and coconut bread and fruit. I was starving after all that swimming.

Good times! Oh and I’m about 1.5 shades darker 🤣

Sitting here and all of a sudden I hear OO-OOOP! Gotta go!

GOOD FIt & FEROCIOUS FRIDAY MORNING FROM
NEGRIL, JAMAICA!

We are out here on 7 Mile Beach having an early
Morning walk. Getting our minds right for race day. It’s a beautiful place to do it.

Watch this live for a beautiful view.

Have A Fit Day!

GOOD FIt & FEROCIOUS FRIDAY MORNING FROM NEGRIL, JAMAICA! We are out here on 7 Mile Beach having an early Morning walk. Getting our minds right for race day. It’s a beautiful place to do it. Watch this live for a beautiful view. Have A Fit Day! #7milebeach #morningwalk #islandlife #runcation #blessedrunner

Out here on 7 mile beach in Negril Jamaica.

Completed the last run for taper week. The assignment was 2 miles. I said I’ll do 3 Miles but ultimately rounded it out with 6 Miles.

Couldn’t leave my Soror hanging. She had a longer run to do. We did the 6 miles together.

I’m dripping like a melting, oozing gob of butter in a over heated cast iron skillet. Humidity is the fire. The sun has you on simmer.

Time to hydrate. Eat and enjoy the beach.

Have A Fit Day!

Out here on 7 mile beach in Negril Jamaica. Completed the last run for taper week. The assignment was 2 miles. I said I’ll do 3 Miles but ultimately rounded it out with 6 Miles. Couldn’t leave my Soror hanging. She had a longer run to do. We did the 6 miles together. I’m dripping like a melting, oozing gob of butter in a over heated cast iron skillet. Humidity is the fire. The sun has you on simmer. Time to hydrate. Eat and enjoy the beach. Have A Fit Day! #negriljamaica #runcation #reggaehalfmarathon #reggaerunnerz #7milebeach #happyrunner #runnerslife #takechargethursday #livinglife #coachwells #toneathomefitness #runningismytherapy

Last run before wheels up.

How y’all doing on this TOUGH IT OUT TUESDAY? You get those runs done? What was your assignment for the book of run this AM?

4.2M for me. Heading into race weekend with a nice steady taper.

Get out there and kick some asphalt. Burn off those extra 3000 calories you piled on over Thanksgiving. It will take you about a month. The fat and the weight pile on quickly. Let’s get rid of it with some running and weight training.

Whelp, time for coach to pack up the race day gear and double and triple check my packing list.

I’ll see y’all on the beach. Soon come.

Have A Fit Day!

Last run before wheels up. How y’all doing on this TOUGH IT OUT TUESDAY? You get those runs done? What was your assignment for the book of run this AM? 4.2M for me. Heading into race weekend with a nice steady taper. Get out there and kick some asphalt. Burn off those extra 3000 calories you piled on over Thanksgiving. It will take you about a month. The fat and the weight pile on quickly. Let’s get rid of it with some running and weight training. Whelp, time for coach to pack up the race day gear and double and triple check my packing list. I’ll see y’all on the beach. Soon come. Have A Fit Day! #toughitouttuesday #toneathomefitness #coachwells #sportyspicewells #halfmarathontraining #reggaehalfmarathon2023 #reggaehalfmarathon #negriljamaica #Runnerslife #kickasphalt #buildabetteryou #marathoncoach #distancerunning

Get to moving!

Sometimes ya just need a nudge. Long run Sundays are where the marathoners are made. Don’t sleep your training away. ~Coach Wells #toneathomefitness #marathontraining #runner #distancerunning

Boy oh boy!
Long run Sunday. Whew! 12.05M in the book of run.

This is the last long run Sunday before race day. It was a really nice run. I felt great the entire time. Other than this hip collapsing and dragging foot, all went well.

Upper body form is getting better. I have a faster turnover. Running a faster pace. I’m now able to jump below a 10:00 pace during my runs. As much as 9:30 pace. Things are looking up this far.

We take off in 2 days. Y’all ready for this? Wheels up. Feet kicking international asphalt.

Where’s your next race? Anybody doing any jingle bell or holiday half marathon races?

Or are you waiting until January? If not, tell us your long run mileage for this Sunday. Let’s see those double digits.

Have A Fit Day!

Boy oh boy! Long run Sunday. Whew! 12.05M in the book of run. This is the last long run Sunday before race day. It was a really nice run. I felt great the entire time. Other than this hip collapsing and dragging foot, all went well. Upper body form is getting better. I have a faster turnover. Running a faster pace. I’m now able to jump below a 10:00 pace during my runs. As much as 9:30 pace. Things are looking up this far. We take off in 2 days. Y’all ready for this? Wheels up. Feet kicking international asphalt. Where’s your next race? Anybody doing any jingle bell or holiday half marathon races? Or are you waiting until January? If not, tell us your long run mileage for this Sunday. Let’s see those double digits. Have A Fit Day! #coachwells #longrunsunday #halfmarathontraining #reggaehalfmarathon #sundayrunday #runningislife #sundaymorningrun #runningover50 #runfun

Early SUPPLE & SASSY SATURDAY MORNING RUN DONE.

Y’all working off all that food you ate. The food you said you wouldn’t eat too much of. But did anyway. 😉

Holidays or not, treat yourself to a great workout. Treat your body right. Treat yourself to healthy living.

It’s a wonderful morning. Lovely weather. Quiet streets. Plenty of room to kick some asphalt; runners.

Whatever your workout or athletic training plan is for this SUPPLE & SASSY SATURDAY, follow through, work hard and make that magic happen.

Live a successfully for life. Build A Better You!

Have A Fit Day!

Early SUPPLE & SASSY SATURDAY MORNING RUN DONE. Y’all working off all that food you ate. The food you said you wouldn’t eat too much of. But did anyway. 😉 Holidays or not, treat yourself to a great workout. Treat your body right. Treat yourself to healthy living. It’s a wonderful morning. Lovely weather. Quiet streets. Plenty of room to kick some asphalt; runners. Whatever your workout or athletic training plan is for this SUPPLE & SASSY SATURDAY, follow through, work hard and make that magic happen. Live a successfully for life. Build A Better You! Have A Fit Day! #coachwells #toneathomefitness #buildabetteryou #suppleandsassysaturday #fitlife #fitfamilies #runnerslife #healthyliving #running #runningismylife #runningismytherapy #lovetorun #runhappy

Whoop! Whoop!

TAKE CHARGE THURSDAY MORNING RUN COMPLETED!

4M was the assignment. I was able to try out my new running shoes. Mizuno Rebellion.

I’m loving the color, the midfoot lift that gives my feet a rocking forward motion. It’s a
Very light shoe which makes for faster pace. It’s breathes well.

What I don’t like:
Narrow front toe box. Runs small. Not true to size. I wear a size 10 Running shoe. However, they didn’t have a 10. So I got the 9.5 B. Which typically works. Not so much with this shoe.

I had to curl my toes to keep the tips of them from pressing against the toe box and bruising. I don’t especially want to lose toenails.

Other than the size, this is a nice shoe.

Oh, and I also leave you with a eating tip on how to battle holiday dessert binge eating.

I also talk with you about something that has nothing to do with nutrition or running. Something that makes you pause before speaking or sending texts.

Get out the door and kick asphalt! Or some trail dust.

Have fun running those Turkey Trots.

Have A Fit Day!

Whoop! Whoop! TAKE CHARGE THURSDAY MORNING RUN COMPLETED! 4M was the assignment. I was able to try out my new running shoes. Mizuno Rebellion. I’m loving the color, the midfoot lift that gives my feet a rocking forward motion. It’s a Very light shoe which makes for faster pace. It’s breathes well. What I don’t like: Narrow front toe box. Runs small. Not true to size. I wear a size 10 Running shoe. However, they didn’t have a 10. So I got the 9.5 B. Which typically works. Not so much with this shoe. I had to curl my toes to keep the tips of them from pressing against the toe box and bruising. I don’t especially want to lose toenails. Other than the size, this is a nice shoe. Oh, and I also leave you with a eating tip on how to battle holiday dessert binge eating. I also talk with you about something that has nothing to do with nutrition or running. Something that makes you pause before speaking or sending texts. Get out the door and kick asphalt! Or some trail dust. Have fun running those Turkey Trots. Have A Fit Day! #takechargethursday #turkeytrot #newrunningshoes #shoereview #morningrun #halfmarathontraining #runnerslife #toneathomefitness #coachwells #happyrunner #runningcoach

Mama got brand new shoes!
Let’s break these babies in with a morning neighborhood Turkey Trot.

4M is the assignment for this TAKE CHARGE THURSDAY.

Hey hey y’all. It’s WHIRLWIND WEDNESDAY!

We made it to midweek. Hump day.

My runners 🏃🏾‍♀️ out here running the Turkey trot races tomorrow, have fun. Be happy. Enjoy yourself.

6 days before take off. 11 days to race day. I’m so ready for this run-cation. In the meantime, let’s be sure to keep on track with our running programs and nutrition programs. Don’t use the holidays as an excuse to sabotage all your hard work.

If you’ve ran your last race of 2023 don’t let those runner’s blues get you down. Get out on that asphalt or trail and go for a run. You don’t need a race to train for to run.

You know how we get when we don’t run for 2-3 days. With it being the time of year when the entire world gets lost in vacationing and rest, take those running shoes with you and make it a run-cation.

See y’all tomorrow after those Turkey trot races.

Have A Fit Day!

Hey hey y’all. It’s WHIRLWIND WEDNESDAY! We made it to midweek. Hump day. My runners 🏃🏾‍♀️ out here running the Turkey trot races tomorrow, have fun. Be happy. Enjoy yourself. 6 days before take off. 11 days to race day. I’m so ready for this run-cation. In the meantime, let’s be sure to keep on track with our running programs and nutrition programs. Don’t use the holidays as an excuse to sabotage all your hard work. If you’ve ran your last race of 2023 don’t let those runner’s blues get you down. Get out on that asphalt or trail and go for a run. You don’t need a race to train for to run. You know how we get when we don’t run for 2-3 days. With it being the time of year when the entire world gets lost in vacationing and rest, take those running shoes with you and make it a run-cation. See y’all tomorrow after those Turkey trot races. Have A Fit Day! #coachwells #toneathomefitness #runcationready #halfmarathontraining #fallrunning #whrilwindwednesday #runninglife #runnersblues #runhappy