Beginner Mindful 5k Running Program is on hold due to COVID
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Another successful Beginner Mindful 5k Running Program
Congratulations to the 2019, Leaf Peeper's race finishers!
Congratulations to the 2019, Leaf Peeper's race finishers!
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Beginner Mindful 5k running program:
What: A women's beginner running program designed to go from 0 - 3.1 miles (5k) in 6 weeks.
Goal: Participate in a 5k race.
Who's it for: Middle aged movers, beginner runners, ex-athletes, complete newbies, and any woman who has “running a 5k” on her bucket list!
Type of community: Supportive, welcoming, and nonjudgmental.
When: Dates: TBD Practices are approximately 45 minutes, and several are homework based.
Dates: TBD- participants will have the full training schedule to run individually on the days we do not meet.
Where: We'll meet behind train station in Waterbury (parking lot behind Park Row), running will take place on community path behind VT state complex building.
What you’ll receive: Accountability, peer-support, conscious coaching, connection, race tips, nutrition tips, healthy-recipes, and the shared experience of achieving a goal.
Facilitated by: Becky of Mindful Movement with Becky.
Cost: $199
Who it's for:
Who it’s not for:
What one participant had to say about the program-
“Running a 5k has always been on my bucket list, but I never actually thought I would be able to do it. I was very active all through highschool and my early 20’s, but then gained a ton of weight and stopped most physical activity. Now in my mid 40’s and very overweight, I did not know if I would ever actually ever be able to run. About a year and half ago I went on a weight loss journey and lost -70lbs. I was finally ready to go outside of my comfort zone and challenge myself. A few months ago while reading Front Page Forum I saw Becky’s ad for a 5k group for beginners. I decided the 5k group was just the challenge I needed and it has been the best decision I have ever made! Becky is an amazing coach who is supportive, knowledgable, compassionate, inspiring and supports each member of the team every step of the way. She is truly the BEST and I have learned so much about running. Most importantly she makes sure you are safe and that you take of yourself. My biggest fear was getting injured and her training program is very safe. The other great part of this program is the support of your other team members. If you are on the fence about signing up or not sure you will be able to do it, YOU CAN DO IT and Becky is the coach for you!!!”
- Jeanne Galiano - Waterbury, VT -
"I was so impressed with Becky's encouragement and training and my completing the 5k today that I'm signing up for the next one in preparation for the leaf peepers race."
P.L. Duxbury, VT
"I really liked being part of the 5K running group. Becky was the perfect coach: supportive, instructive and realistic.
The support and camaraderie in the group was a motivating factor as well. I definitely will do this again. "
Dell M. Middlesex, VT
Questions you may have:
Q- What if I can’t make all the practices?
A- You can still join the group; the full training program will be provided (PDF) in detail…you can run on your own on the days you can’t make practice. Ideally joining the group for a minimum of 2x/weekly maintains accountability and builds peer camaraderie.
Q- Can I join the program if I’m injured?
A- If you’re nursing a chronic injury, increasing running activity (even gradually), may cause increased pain and worsen the compromised area; for this reason, you should wait until you’re injury-free to join this group.
Q- What if I’m unable to participate in the race?
A- You’re more than welcome to train with the group and not participate in the race…although the race is a blast and where you’ll deepen your love for running- yes I just planted the love-running seed; it can happen to you too :)
Q- What if I can’t keep up with the group during training?
A- The group will naturally separate (faster runners moving ahead in small groups) during the 7 week training program. Nobody will finish alone, as your coach, I’m committed to timing your walk/jog cycles and staying with you until the end of each day’s practice.
Q- Should I have a yearly-exam before starting a running program.
A- If you’ve had a complete physical in the past year and have been given a green light to exercise, it may not be necessary. However, if you haven't been to your primary doctor in over a year and have compromised health in any way- yes, you should get a complete physical before starting any exercise routine.
Q- What if I’m embarrassed to run as slow as I need?
A- No shame necessary…I’m excited to help you finish a 5k, starting from where you are now!
Additional questions?
Please ask.
What: A women's beginner running program designed to go from 0 - 3.1 miles (5k) in 6 weeks.
Goal: Participate in a 5k race.
Who's it for: Middle aged movers, beginner runners, ex-athletes, complete newbies, and any woman who has “running a 5k” on her bucket list!
Type of community: Supportive, welcoming, and nonjudgmental.
When: Dates: TBD Practices are approximately 45 minutes, and several are homework based.
Dates: TBD- participants will have the full training schedule to run individually on the days we do not meet.
Where: We'll meet behind train station in Waterbury (parking lot behind Park Row), running will take place on community path behind VT state complex building.
What you’ll receive: Accountability, peer-support, conscious coaching, connection, race tips, nutrition tips, healthy-recipes, and the shared experience of achieving a goal.
Facilitated by: Becky of Mindful Movement with Becky.
Cost: $199
Who it's for:
- Beginner runners. Example week #1: warmup- 5 minute walk, 1 minute walk/jog cycles, cool down- 5 minute walk = 30 minutes, (increasing gradually weekly).
- You just completed the Richmond 5k program, want to continue running with a supportive group, and improve your fitness level.
- You’ve never done a 5k before or you did one years ago and are coming back to running as a beginner.
- You were an athlete in high school or college and are excited to have an accountability group to practice with.
- You’re moving beyond the season of raising kids, career-building, or caring for aging parents and have more time to invest in your health and wellness.
- You’re looking for a gradual-building running program, with conscious, safe, and supportive coaching.
Who it’s not for:
- You’ve done several 5k’s and are training for a new, improved PR.
- You have chronic knee issues and are looking to assess running-form and address physical imbalances.
- You signed up for a fall marathon and are base-building.
- You love running alone with your AirPods listening to your favorite music or podcasts.
What one participant had to say about the program-
“Running a 5k has always been on my bucket list, but I never actually thought I would be able to do it. I was very active all through highschool and my early 20’s, but then gained a ton of weight and stopped most physical activity. Now in my mid 40’s and very overweight, I did not know if I would ever actually ever be able to run. About a year and half ago I went on a weight loss journey and lost -70lbs. I was finally ready to go outside of my comfort zone and challenge myself. A few months ago while reading Front Page Forum I saw Becky’s ad for a 5k group for beginners. I decided the 5k group was just the challenge I needed and it has been the best decision I have ever made! Becky is an amazing coach who is supportive, knowledgable, compassionate, inspiring and supports each member of the team every step of the way. She is truly the BEST and I have learned so much about running. Most importantly she makes sure you are safe and that you take of yourself. My biggest fear was getting injured and her training program is very safe. The other great part of this program is the support of your other team members. If you are on the fence about signing up or not sure you will be able to do it, YOU CAN DO IT and Becky is the coach for you!!!”
- Jeanne Galiano - Waterbury, VT -
"I was so impressed with Becky's encouragement and training and my completing the 5k today that I'm signing up for the next one in preparation for the leaf peepers race."
P.L. Duxbury, VT
"I really liked being part of the 5K running group. Becky was the perfect coach: supportive, instructive and realistic.
The support and camaraderie in the group was a motivating factor as well. I definitely will do this again. "
Dell M. Middlesex, VT
Questions you may have:
Q- What if I can’t make all the practices?
A- You can still join the group; the full training program will be provided (PDF) in detail…you can run on your own on the days you can’t make practice. Ideally joining the group for a minimum of 2x/weekly maintains accountability and builds peer camaraderie.
Q- Can I join the program if I’m injured?
A- If you’re nursing a chronic injury, increasing running activity (even gradually), may cause increased pain and worsen the compromised area; for this reason, you should wait until you’re injury-free to join this group.
Q- What if I’m unable to participate in the race?
A- You’re more than welcome to train with the group and not participate in the race…although the race is a blast and where you’ll deepen your love for running- yes I just planted the love-running seed; it can happen to you too :)
Q- What if I can’t keep up with the group during training?
A- The group will naturally separate (faster runners moving ahead in small groups) during the 7 week training program. Nobody will finish alone, as your coach, I’m committed to timing your walk/jog cycles and staying with you until the end of each day’s practice.
Q- Should I have a yearly-exam before starting a running program.
A- If you’ve had a complete physical in the past year and have been given a green light to exercise, it may not be necessary. However, if you haven't been to your primary doctor in over a year and have compromised health in any way- yes, you should get a complete physical before starting any exercise routine.
Q- What if I’m embarrassed to run as slow as I need?
A- No shame necessary…I’m excited to help you finish a 5k, starting from where you are now!
Additional questions?
Please ask.
MINDFUL NOURISHMENT
What is a Mindful Nourishment?
Throughout your life, you develop conscious and unconscious eating habits. These habits, and your resulting food and beverage choices, contribute directly to how you feel emotionally and physically every day. A Mindful Cleanse simply aligns the change in seasons (cleanse offered quarterly) with your desire to shift unhealthy patterns of eating and drinking, improving your wellness and vitality.
The six-day Mindful Nourishment provides support and resources to help you:
Begin to create a healthier, more mindful relationship with food.
Easily increase consumption of whole, seasonal, nutrient-dense foods and beverages.
Reduce the consumption of highly processed foods, caffeine, alcohol, and heavy foods that weigh you down.
Creatively develop simple solutions for meal prepping, eating on the go, and navigating restaurant menus.
What's mindful eating?
Mindful eating, is eating with intention and attention. When you eat mindfully you’re making conscientious choices to eat and drink with the purpose of fueling your body with high quality nutrients, which in turn helps your body function optimally. When you prioritize self-care you minimize health-care. This involves intentionally- food shopping, meal planning, prepping, and getting back to basics. You’ll learn to pay attention to subtle energy within yourself before you indulge in trigger-foods and have a plan for coming back to healthy eating when you’ve veered off course.
Who is Mindful Nourishment for?
The Cleanse is for anyone looking to prioritize wellness and improve the way you feel– no matter your size or fitness level. If you're ready to focus your attention on improved self-care by up-leveling your nutrition, hydration, and movement, the Mindful Cleanse is for you! This is not a quick weight-loss program (although you may lose weight). The tools you'll gain will help you sustainably reset your eating habits, moving your closer towards your wellness goals. Let's explore and improve your relationship with food and this relationship’s impact on how you feel.
What does the Mindful Nourishment include?
$97.00
When do you get started?
The 6-day Mindful Nourishment is scheduled for: TBD, due to COVID-19 the cleanse is currently on hold.
Please email me if you're interested in joining a future cleanse.
How do I register?
You can register online at bewidschwenter@comcast.net (Space is limited to 10 participants, signup early)
Payment must be received 3 days prior to the start date of the program. You’ll receive materials to get you started several days before the program begins.
Payments can be made by mail: Checks made out to Becky Widschwenter, PO Box 623, Waterbury, VT 05676
OR-PayPal
What people are saying about the Mindful Nourishment (formerly Mindful Cleanse):
"One more day of eating clean and one more pound lost! My body feels like the stock market, it was artificially inflated for a while, and now it has settled down to its normal where it should have always been. I have noticed in the past that when I eat poorly, the next day my body feels run down and weak. I was surprised to notice the opposite this morning! When I eat better, I feel happier and lighter. This week has been very busy and having the food prepared and ready, was a life saver for staying on track." R.H. Waterbury, VT
"This year, I took the next step and joined Becky for the Mindful Cleanse. I loved how I felt. The cleanse is not about deprivation. It’s not about good food and bad food. It’s about being conscious. It’s about being present for what we are choosing. That is what made it so successful and meaningful for me. That and all of the incredible recipes I got to try." C.M. Burlington, VT
"Things I realized with more mindful eating:
"How much mindless eating I can do. I often eat while doing other stuff (working, talking, watching TV, etc..). I did not manage to detach from these things as much as I would have liked to, I realize how ingrained these habits are. The good news is I have been mindful about food choices when its time to make them and haven't really given in to desires. I have had three cheat meals in 2+ weeks, which I think is great. And even during those cheat meals, I didn't eat as much as I usually would have (avoided the bread with dinner, etc..)" K.M. Waterbury, VT
"I have noticed since doing this cleanse that I feel better. Not bloated and uncomfortable like I normally do. It feels great actually. I know I eat a lot of processed foods because of convenience. I don't take the time to meal prep or even try to cook. It actually never takes as much time as I imagine but I take the easy way out. Doing this for the week is forcing me to make the commitment to myself." K. C. Burlington, VT
"Overall, I have felt more energized so this was a change-up. I realized that I use bread to put spreads like peanut butter on and cheese has fat. I think maybe I am not getting enough healthy fats. I have avocados at home, but haven't used them because I usually put them on bread with tomatoes or in a salad, which I haven't been feeling because of the cold. Over the weekend, especially with the cold coming, I am going to go back to the list and try and identify places I can add some more healthy fats like avocados on the chili we are having for dinner tonight so that I don't immediately go back to wanting all the fats like ice cream or cookies. "A. B. Waterbury, VT
"For me, the biggest awareness is the "grabbing food" on the go. No lunch and grabbing a sandwich at the gas station. Hungry mid-afternoon and loading up on peanut butter and crackers. This is what I changed this week and hope to continue." C.F. Waterbury, VT
“The cleanse was just what I needed to kick start my healthy eating awareness. I am still caffeine free and am limiting gluten and dairy. I have never been a huge red meat eater so limiting meats is fairly easy.”
S. S. Waterbury, VT
"I really like the reset. I agree that thinking and preparing ahead is one of they keys to success in trying to eat healthy. There is so much less healthy but convenient and portable food out there! I like the reminders of one thing to think about daily - the ones that stuck with me most were ones that made me stop and think before mindlessly eating." L. M. Moretown, VT
"I thought the questions were great. It encouraged me to focus on one aspect each day. There was also a bit of anticipation about what the next question would be". B.C. Duxbury, Vt
"The seasonal reset was the perfect thing to help me recalibrate my eating after a season of indulging in comfort foods and food that didn't give me the right energy. As I was about to start a training program for a race, I knew the foods I was eating were not the right ones. The suggestions for how to change up my meals helped me to set a routine and stick to it. I felt full and had more energy throughout the day. Besides the daily inspirations and ideas from Becky, the biggest thing that I took away was being mindful about planning for my week and meals. Prepping the meals I would want for lunch and breakfast really helped me and I have continued using these practices almost six months later. I am so thankful for this experience as it not only shifted me to be a more mindful eater, but my family has also adopted some of these routines as well". A.B. Waterbury, VT
"The Reset was a great exercise to be more mindful about what I’m putting in my body and does it really serve me – is it the right ‘fuel’? How does it make me feel after I eat? Is it serving me in my weight/nutrition goals? I realized how easy it was to revert/go back to bad habits/easy food when I’m stressed out, lacking sleep, and feel really hungry or exhausted. This program has helped to make me think about my food choices, how it affects my body, how I want to feel, and what I need to do to get there". A.L. Williamstown, VT
“Participating in the reset makes you realize what you are putting into your body, it wasn't always easy, but it does make me rethink choices I make every day. I have seen results in feeling good and dropping some pounds” S.T. Waterbury, VT
"The most helpful part of the reset for me was it came at a time where I knew I needed to tweak what I was currently doing. I was knee-deep in winter eating habits of comfort food and feeling heavy. Although I was exercising I realized I need help with prioritizing foods that are whole and healthy. The emails and support around thinking about one piece of it all every day really helped me to be present in my experience. Additionally, the ideas around prepping foods ahead of time or just even knowing if I had a meal out or I was going to someone's house for dinner allowed me to be mindful about decisions". A. B. Waterbury, VT
"The summer reset was really, really helpful for me - even though I'm not losing weight like I had hoped to - I'm eating whole foods and keeping track of calories and focusing on exercise. I'm really enjoying my morning blue/green smoothies (blueberries and spinach) and my quinoa veggie salad for lunch. I'm focused on the 12 hour fast at night and getting a good nights sleep. All adjustments that came out of that week, so thank you for that! Sometimes I have to list those things on my daily 'to do' list, but whatever it takes!" W.S. Waterbury, VT
Throughout your life, you develop conscious and unconscious eating habits. These habits, and your resulting food and beverage choices, contribute directly to how you feel emotionally and physically every day. A Mindful Cleanse simply aligns the change in seasons (cleanse offered quarterly) with your desire to shift unhealthy patterns of eating and drinking, improving your wellness and vitality.
The six-day Mindful Nourishment provides support and resources to help you:
Begin to create a healthier, more mindful relationship with food.
Easily increase consumption of whole, seasonal, nutrient-dense foods and beverages.
Reduce the consumption of highly processed foods, caffeine, alcohol, and heavy foods that weigh you down.
Creatively develop simple solutions for meal prepping, eating on the go, and navigating restaurant menus.
What's mindful eating?
Mindful eating, is eating with intention and attention. When you eat mindfully you’re making conscientious choices to eat and drink with the purpose of fueling your body with high quality nutrients, which in turn helps your body function optimally. When you prioritize self-care you minimize health-care. This involves intentionally- food shopping, meal planning, prepping, and getting back to basics. You’ll learn to pay attention to subtle energy within yourself before you indulge in trigger-foods and have a plan for coming back to healthy eating when you’ve veered off course.
Who is Mindful Nourishment for?
The Cleanse is for anyone looking to prioritize wellness and improve the way you feel– no matter your size or fitness level. If you're ready to focus your attention on improved self-care by up-leveling your nutrition, hydration, and movement, the Mindful Cleanse is for you! This is not a quick weight-loss program (although you may lose weight). The tools you'll gain will help you sustainably reset your eating habits, moving your closer towards your wellness goals. Let's explore and improve your relationship with food and this relationship’s impact on how you feel.
What does the Mindful Nourishment include?
- Daily emails that will: motivate, and inspire you to go inward and discover your why...why is it important to you to improve your health? Want to prioritize health-span, in addition to life-span?
- A list of foods to stock up on and either reduce or eliminate during the Cleanse.
- Five or Seven-day meal suggestions, combinations and ideas including cooking, prepping, brown-bag packing shortcuts, restaurant options, and helpful suggestions to help lessen your time in the kitchen.
- An invitation to share with the group what you’re noticing about your eating habits, ways in which you’re succeeding, and recipe exchanges.
- Baseline measurement and weigh-in appointment, for those of you wishing to continue with wellness coaching following the Cleanse (optional, by appointment)
$97.00
When do you get started?
The 6-day Mindful Nourishment is scheduled for: TBD, due to COVID-19 the cleanse is currently on hold.
Please email me if you're interested in joining a future cleanse.
How do I register?
You can register online at bewidschwenter@comcast.net (Space is limited to 10 participants, signup early)
Payment must be received 3 days prior to the start date of the program. You’ll receive materials to get you started several days before the program begins.
Payments can be made by mail: Checks made out to Becky Widschwenter, PO Box 623, Waterbury, VT 05676
OR-PayPal
What people are saying about the Mindful Nourishment (formerly Mindful Cleanse):
"One more day of eating clean and one more pound lost! My body feels like the stock market, it was artificially inflated for a while, and now it has settled down to its normal where it should have always been. I have noticed in the past that when I eat poorly, the next day my body feels run down and weak. I was surprised to notice the opposite this morning! When I eat better, I feel happier and lighter. This week has been very busy and having the food prepared and ready, was a life saver for staying on track." R.H. Waterbury, VT
"This year, I took the next step and joined Becky for the Mindful Cleanse. I loved how I felt. The cleanse is not about deprivation. It’s not about good food and bad food. It’s about being conscious. It’s about being present for what we are choosing. That is what made it so successful and meaningful for me. That and all of the incredible recipes I got to try." C.M. Burlington, VT
"Things I realized with more mindful eating:
"How much mindless eating I can do. I often eat while doing other stuff (working, talking, watching TV, etc..). I did not manage to detach from these things as much as I would have liked to, I realize how ingrained these habits are. The good news is I have been mindful about food choices when its time to make them and haven't really given in to desires. I have had three cheat meals in 2+ weeks, which I think is great. And even during those cheat meals, I didn't eat as much as I usually would have (avoided the bread with dinner, etc..)" K.M. Waterbury, VT
"I have noticed since doing this cleanse that I feel better. Not bloated and uncomfortable like I normally do. It feels great actually. I know I eat a lot of processed foods because of convenience. I don't take the time to meal prep or even try to cook. It actually never takes as much time as I imagine but I take the easy way out. Doing this for the week is forcing me to make the commitment to myself." K. C. Burlington, VT
"Overall, I have felt more energized so this was a change-up. I realized that I use bread to put spreads like peanut butter on and cheese has fat. I think maybe I am not getting enough healthy fats. I have avocados at home, but haven't used them because I usually put them on bread with tomatoes or in a salad, which I haven't been feeling because of the cold. Over the weekend, especially with the cold coming, I am going to go back to the list and try and identify places I can add some more healthy fats like avocados on the chili we are having for dinner tonight so that I don't immediately go back to wanting all the fats like ice cream or cookies. "A. B. Waterbury, VT
"For me, the biggest awareness is the "grabbing food" on the go. No lunch and grabbing a sandwich at the gas station. Hungry mid-afternoon and loading up on peanut butter and crackers. This is what I changed this week and hope to continue." C.F. Waterbury, VT
“The cleanse was just what I needed to kick start my healthy eating awareness. I am still caffeine free and am limiting gluten and dairy. I have never been a huge red meat eater so limiting meats is fairly easy.”
S. S. Waterbury, VT
"I really like the reset. I agree that thinking and preparing ahead is one of they keys to success in trying to eat healthy. There is so much less healthy but convenient and portable food out there! I like the reminders of one thing to think about daily - the ones that stuck with me most were ones that made me stop and think before mindlessly eating." L. M. Moretown, VT
"I thought the questions were great. It encouraged me to focus on one aspect each day. There was also a bit of anticipation about what the next question would be". B.C. Duxbury, Vt
"The seasonal reset was the perfect thing to help me recalibrate my eating after a season of indulging in comfort foods and food that didn't give me the right energy. As I was about to start a training program for a race, I knew the foods I was eating were not the right ones. The suggestions for how to change up my meals helped me to set a routine and stick to it. I felt full and had more energy throughout the day. Besides the daily inspirations and ideas from Becky, the biggest thing that I took away was being mindful about planning for my week and meals. Prepping the meals I would want for lunch and breakfast really helped me and I have continued using these practices almost six months later. I am so thankful for this experience as it not only shifted me to be a more mindful eater, but my family has also adopted some of these routines as well". A.B. Waterbury, VT
"The Reset was a great exercise to be more mindful about what I’m putting in my body and does it really serve me – is it the right ‘fuel’? How does it make me feel after I eat? Is it serving me in my weight/nutrition goals? I realized how easy it was to revert/go back to bad habits/easy food when I’m stressed out, lacking sleep, and feel really hungry or exhausted. This program has helped to make me think about my food choices, how it affects my body, how I want to feel, and what I need to do to get there". A.L. Williamstown, VT
“Participating in the reset makes you realize what you are putting into your body, it wasn't always easy, but it does make me rethink choices I make every day. I have seen results in feeling good and dropping some pounds” S.T. Waterbury, VT
"The most helpful part of the reset for me was it came at a time where I knew I needed to tweak what I was currently doing. I was knee-deep in winter eating habits of comfort food and feeling heavy. Although I was exercising I realized I need help with prioritizing foods that are whole and healthy. The emails and support around thinking about one piece of it all every day really helped me to be present in my experience. Additionally, the ideas around prepping foods ahead of time or just even knowing if I had a meal out or I was going to someone's house for dinner allowed me to be mindful about decisions". A. B. Waterbury, VT
"The summer reset was really, really helpful for me - even though I'm not losing weight like I had hoped to - I'm eating whole foods and keeping track of calories and focusing on exercise. I'm really enjoying my morning blue/green smoothies (blueberries and spinach) and my quinoa veggie salad for lunch. I'm focused on the 12 hour fast at night and getting a good nights sleep. All adjustments that came out of that week, so thank you for that! Sometimes I have to list those things on my daily 'to do' list, but whatever it takes!" W.S. Waterbury, VT