Unique Programs for women
All levels welcome
WOW – Women On Weights
Beginner Program
Beginner Program
Have you been searching for a beginner strength training program you can do in the comfort of your home?
Are you and a workout buddy looking for ways to stay active this winter?
Did you know exercise, and learning new things are good for brain-health?
Are you and a workout buddy looking for ways to stay active this winter?
Did you know exercise, and learning new things are good for brain-health?
Day/Time: Tuesdays, 5-5:45pm March 2, 9, 16, & 23
Dates: TBD
Cost: $36 (all 4 classes)
This special beginner series requires 8 women for session to run. Accepting signups until February 26th.
Email me at: bewidschwenter@comcast.net and add your name to the list.
Dates: TBD
Cost: $36 (all 4 classes)
This special beginner series requires 8 women for session to run. Accepting signups until February 26th.
Email me at: bewidschwenter@comcast.net and add your name to the list.
Things you’ll learn:
- How and when to breathe while lifting.
- Proper form and ideal range of motion.
- Choosing sets, reps, and amount of weight.
- Reduced risk of osteoporosis, diabetes, and heart disease.
- Increased metabolism and full-body strength.
- Reduced body fat and increased lean muscle.
- Improved balance and flexibility.
- Sneakers, exercise mat, and dumbbells 3-10 lbs.
Beginner Mindful 5k Running Program Goes Virtual- Spring, 2021!
Beginning April 5th, you are invited to join a group of beginner runners for this supportive 7 week endeavor. Training and practices are individual, or in your COVID-cohort. We'll gather weekly via Zoom for support, accountability, inspiration, and friendship.
Stay tuned for more information.
Beginning April 5th, you are invited to join a group of beginner runners for this supportive 7 week endeavor. Training and practices are individual, or in your COVID-cohort. We'll gather weekly via Zoom for support, accountability, inspiration, and friendship.
Stay tuned for more information.
|
|
|
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!
|
|
|
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: $179
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- There’s no shame in your game…I’m excited to help you finish a 5k, starting right where you are!
Additional questions?
Please ask.
Love and energy,
Becky
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: $179
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- There’s no shame in your game…I’m excited to help you finish a 5k, starting right where you are!
Additional questions?
Please ask.
Love and energy,
Becky