If I told you that the best form of recovery wasn't your foam roller, massage therapist or favorite chocolate protein shake, would you believe me? Although those tools can offer benefits, the best form of recovery is actually, drum roll please... sleep.Read More
If you’re looking for a total-body workout that you can complete anywhere at anytime, bookmark this page. This City Fit Girls Strength Club routine is scalable and can be modified to accommodate beginner and experienced fitness enthusiasts.Read More
One of the best perks of joining the City Fit Girls community is getting access to private workouts in Philadelphia. It’s been a while since our last workout so when we had a chance to check out Train and Nourish in South Philly, we were excited to give the workout a try.Read More
Over the past few weeks, I've been training for a spring half-marathon. Aside from battling the plague last week, this has been the first training cycle I haven't missed a workout. Yes, there have been times when I'd rather scroll Instagram instead of working out and many Saturdays when I didn't feel motivated to get out of bed. However, instead of just relying on motivation, I created better habits to be more disciplined so scrolling never wins (even when I'm lacking motivation).Read More
A few weeks ago, I posted that I was running my long, easy runs too fast. I received a lot of questions about pacing so instead of responding to everyone individually, I thought this blog post would be helpful.
So, how fast should you do your training runs? You’re not going to like it but the answer is... it depends. Since everyone’s training goals, average pace, body types, etc. are different, there is no perfect answer to this questionRead More
It’s time to ditch the diet! And when I say diet I don’t mean restrictions that are necessary for religious/moral beliefs or medical conditions. I mean the mentality that certain foods should be labeled as “bad” and vehemently avoided. This is the year to make peace with your body and not purse weight loss.Read More
There are days when I can get up and crush a workout without thinking twice and then there are days when I have to convince myself to get moving. I say to myself, “this bed is so cozy! I’ll just do it after work!” or “let’s just make today rest day, okay?”.
I’m not saying I should ignore my body when it actually needs rest, I’m specifically talking about when my mind tells my body that staying in bed is better than doing my workout.Read More
As we reflect on how amazing the year has been, we can’t help but feel excitement for what’s to come in 2019. Not only have we created goals for City Fit Girls, we’ve also thought about areas we’d like to develop in. Here’s what we’re thinking:Read More
This past summer, I decided that I was ready to take control of my running again and train for the Philly Half Marathon (my first since Feb 2016). If I was serious, I knew that I would have to make drastic changes to my routine. I had to train the way that I would instruct my clients to by mixing up my runs, incorporating more strength training and following a stretching routine.Read More
People take up the sport of running for all kinds of reasons and enjoy it at a host of levels that suit their ability. One thing that all runners tend to share at some point or another though, is a loss of motivation or ‘love’ for the sportRead More
Good luck to everyone running this weekend! We know it's been a long training season but you're going to crush it and we can't wait to cheer you on all the way to the finish line!
Whether you plan to cheer, run (or do both) this weekend, please see below for details about photo meet-ups, brunch location and times, and cheer zones.Read More
Do you remember AOL Dial Up? You had to snag a trial disc, download the software onto Windows and then connect your computer to the internet (via dial up) when you wanted to surf the web. You could literally hear your computer slowly connecting while you waited patiently.Read More
The reason I talked about prioritizing mental health last week was because I felt the need to dig a little deeper after my body started acting a bit strange. Even beyond my ankle injury, my body literally felt like it was shutting down.Read More
This workout is designed specifically with 10K runners, half-marathoners and marathoners in mind. Instead of relying on shorter 400 meter repeats, this workout goes the distance by pushing you to ‘Thousand Island’ - tough 1,000 meter bouts with a walking or jogging breaks in between each rep.Read More
A few weeks ago, I told you all that I fell during a run. I was hoping that it was just a little swelling but it turned out to be a stress fracture and now I'm in a boot for 6-8 weeks. Not only did this injury derail my half-marathon training, it also has taken a toll on my mental health. I'm feeling pretty bummed that I can't commit to my normal fitness routine and now I realize how much physical activity contributes to my mental state.Read More
If you’ve ever followed along a distance running plan, you’ve probably come across the terms “cross-training” or “strength-training” on your schedule. Sadly, if you’re like most of the runners I know, you either skip those workouts or opt for a friendly yoga or spin class. Now before you spit out your coffee, I’m not saying yoga and spin are bad (I enjoy doing both workouts!). What I’m saying is that if you want to reduce your chance of injury and become a stronger runner, your cross-training should also include at least one or two days of weight training.Read More