Jun 28, 2020
Coach MK livestreams
question and answer sessions each week on the Fitness Protection Program Facebook
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
The world is on
Tools needed for stress
management - counter damage 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
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.
- Barbara Puckett has been tenacious AF managing
running and work as she returns to in-person work for the first
time since March
- 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
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
- 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!
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
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.
- 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
- 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
Questions - 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?
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.
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
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.
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
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?
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
here to subscribe to our
Life, and get more racing and
training tips from the coaches!
Coach MK Fleming is the founder of
Protection, LLC. Click
to download her most popular training plan, Tenacious