Kickin Azphalt with Sole

08/19/2022

Our Sole Sistahs are doing their Couch to Azphalt program and did an AMAZING job tonight!

Yoooooooo we did 3 whole miles and left NOTHING on that Azphalt! With a new route, you couldn't tell us NOTHING!

👐🏽Don't forget to tag a Sole Sistah in this post or any of our posts. Sharing is caring. 🥰
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🎯Hit the link in our bio to get you started, go ahead and hit the 3rd link in my bio to download your free Couch to 5k ebook with tips and tricks to get you started.

💜💙Double tap for more inspiration for you, your girlfriends, daughters, aunties and women in your life!

📲FOLLOW for more tips and tricks to get you EXCITED about learning how to go from the couch to the azphalt!

Happy Running or Walking!
👟Coach TK

07/28/2022

Hey Sole Sistahs!

In my neck of the woods, it's hot as fish grease! I had to cancel my run tonight because the temperature ranges from 96-100 and the weather report said it feels like 102!

Here's how to run in this type of weather...
(See the infographics for more information 👉🏽)

💧PLEASE HYDRATE THROUGHOUT THE DAY!

🌡🌞⚠️Understand heat index dangers: Avoid running outside if the heat is above 98.6 degrees and the humidity is above 70-80%. If the humidity in the air is so high that it prevents the process of evaporation of sweat from the skin, you can quickly overheat and literally cook your insides from an elevated body temperature.

Link:
https://www.rrca.org/education/for-runners/hot-weather-running/ #:~:text=Understand%20heat%20index%20danagers%3A%20Avoid,from%20an%20elevated%20body%20temperature.

👐🏽Don't forget to tag a Sole Sistah in this post or any of our posts. Sharing is caring. 🥰
⁣
🎯Hit the link in my bio to download your free Couch to 5k ebook with tips and tricks to get you started.

Happy Running or Walking!
Coach TK

07/27/2022

My Sole Sistahs did it tonight!🙌🏽👟💜

It's week 3 of our Walk-Run Program and we're doing it BIG TIME!

We hit the AZPHALT and did a 3:1 (Walk:Run) Interval pace and they embraced it like no other! We completed 2.60 miles today. Our goal is to do a little more each time we meet.

If you want to join our next session, DM me the word AZPHALT and I'll give you the details on how you can join us!

👐🏽Don't forget to tag a Sole Sistah in this post or any of our posts. Sharing is caring. 🥰
⁣
🎯Hit the link in my bio to download your free Couch to 5k ebook with tips and tricks to get you started.

Happy Running or Walking!
Coach TK

07/06/2022

Got Rona weight that you need to get rid of? Join our Pandemic Pound Meltdown Challenge.

Ladies in the Charlotte, NC area and virtually, join Coach TK (Certified RRCA Run Coach) and the Radiant Reiki Room in the Kickin' Azphalt with Sole 8-Week Walk/Run Program, The Pandemic Pound Meltdown Challenge, and FREE Optional Reiki for Weightloss Study.

⭐️Would you like to win money for losing weight? The winner of the Pandemic Meltdown Challenge will win the pot ($5 per participant).

⭐️Do you need to shed some pandemic pounds?

⭐️Would you like to participate in a 5k run/walk program with a group of ladies that will support each other's journey while holding each other accountable?

⭐️Do you want to build your running or walking endurance?

⭐️Do you want to just treat your mind, body, and spirit by tapping out from the world and enjoying a bi-weekly walk/run?

Coach TK will provide:

✅ Weekly motivational tips.

✅ Monitor weekly weight check-ins.

✅ Weekly running/walking homework.

✅ Monitor weekly homework check-ins.

✅ Fun bi-weekly group walks/runs.

Upon completion of the program, the group will select and run/walk a 5k as a group. Please share and invite your friends, sisters, aunts, moms, co-workers, neighbors, etc.
DM for more details!

See you on the Azphalt!
Coach TK 👟

12/16/2021

Great tips for circulation!

11/11/2021

Looks like I gotta step my game up and SWEAT MORE! 💯🔥

An hour long Workout Tribute Mix to Stic (RBG Fit Club) aka Stic Man of Dead Prez. Stic's RBG Fit Club/Fit Hop movement has been an inspiration and a holisti...

09/05/2021

Happy Sunday Sole Sistahs!

It's the weekend and while on a quick vacation at the beach ⛱,  I was qu**ky reminded about why HYDRATION is still important!  Being surrounded by all that sand, sun and water illustrates why we should continuously nourish our bodies with water and the right kind of cellular hydration, in the form of salt 🧂. Did you know that certain salt can be beneficial to the body when working out but if you ingest the wrong type and amount, you will constantly retain fluid and potentially develop HIGH BLOOD PRESSURE.

💧Try to consume atleast half your body weight in oz!  So if you weigh 250 pounds, you should consume at least 125 oz of water. Your body will thank you later! 😉

When training for a long run, most runners grab Gatorade or Powerade, which isn't good for you. As a matter of fact, it is loaded with salt and sugar but if you're not reading the nutritional label, you'd think it was ok to drink it. Be aware of what you're placing in your body.

👟📚Wanna get my free guide that's helped hundreds of other women?  Click the link in my bio to see.

STAY HYDRATED AND ACTIVE!
👟Coach TK

05/02/2021

No excuses for us NOT to move!!!

04/07/2021

Happy Humpday Sole Sistahs!!!

Did you know that you don't have to buy expensive workout equipment.  You can use

🏋🏾‍♀️ Water Bottles filled with water or rice for light weights
🏋🏾‍♀️ Weighted Vest: A Filled Backpack with books.
🏋🏾‍♀️ Dumbbells: Bags of Rice/Beans or Water Bottles.
🏋🏾‍♀️ Heavier Medicine Ball: Grab a jug of laundry detergent or a gallon Water jug as a great tool to use while doing Russian twists or overhead sit ups.

Don't limit yourself on not having the things that you need. Instead, find an alternative and make it happen!

Coach TK

💜💙Double tap and📲FOLLOW for more tips and tricks to get you EXCITED about working out, juicing and cooking easy delicious vegetarian based meals!