Pittman Fit

Pittman Fit

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Strength and endurance coach. I teach athletes how to lift and dominate races. Get 7 days of delicious and healthy meals!

Download my free plan at:
https://pattyschallerfit.leadpages.co/clean-eating-meal-plan/

Operating as usual

03/11/2024

❤️ What’s the difference between affirmations and intentions? And does it even matter?

▶️ Both are powerful mindset tools backed by science. So, yes, it matters!

Especially when they work together.

Here’s one way to think of them:

☔ Affirmations are like an umbrella, protecting you from negativity and distractions by shielding you with positive thoughts.

🏃‍♀️ Intentions are all about the things you intend to do UNDER the umbrella to make your goals a reality!

EXAMPLE:
Affirmation: My body is resilient, capable, and strong.
Intention: My food choices today will support my health and fitness goals.

Today think up a couple of affirmation and intention combos that are aligned with your goals — and then put them to work for you!

11/14/2023

Sharing the joy of movement with my kids is one of my favorite things to do as a parent. I love seeing their faces light up with happiness as we run, hike, or bike together. 🥹 It’s not always ideal for my training and performance when I’m carrying, pushing, or pulling kids. I know that… But the reward is far greater!

Don’t be afraid to bring your kids into your world and share your adventures. Chances are if you love training and racing - they will love it too!

10/29/2023

🚴‍♂️ Here’s something to keep in mind when the going gets tough…

The journey to becoming healthier is NOT like riding a stationary bike — where you're pedaling but not actually getting anywhere.

It’s more like you’re riding out in the world, and every time you push the pedal down you’re making progress.

And if you’re going to reach your destination, there are two things you need to do:

Keep moving forward… and keep your balance! 💪

And when you hit a steep incline or a bumpy road, something to remember is your WHY…

Why you started
Why it matters to you

Because that’s the only thing that’ll keep you going when it gets tough.

Right now, my “whys” are wanting to help as many people as possible in my business and being a great role model for my kids.

What about you? What are your WHYs?

✅Share it below and let's inspire each other to keep pedaling! 🙌👇

10/27/2023

‼️ Successful people all have this in common.

Can you guess what it is? It’s the one surprising factor that separates West Point cadets who finish the grueling “Beast Barracks” initiation from those who don’t?🤔

It’s NOT strength… sp*ed… or smarts.

It’s GRIT — aka the passion and perseverance to reach your long-term goals — and it’s a huge component of mental toughness and taking personal responsibility for your outcomes.

And it can play a big role in helping YOU to reach your goals too! 🙌🏼

Psychologists were interested in what led cadets to drop out during their West Point initiation, so they ran a study that spanned 9 different classes (now to even get into West Point, you have to go through a long and demanding approval process that can take over a year).

Before classes start, the new cadets are put through “Beast Barracks” initiation. It’s tough — and it’s designed to push them to their limit, physically, emotionally, and mentally. And even though they’d already been through an intense process that tested their commitment to getting in…

… about 3% of cadets usually end up QUITTING during Beast Barracks.

Scientists developed a “grit scale” that measured this trait in the cadets. (The psychologist who came up with the scale has an online “grit” quiz - I'll link it in my stories for you).

They found that those who were just one standard deviation higher on the grit scale were 60% more likely to finish the Beast Barracks than their p*ers. Crazy!

But it turns out, “grit” isn’t only important for cadets: Grit (not IQ) plays a big role in both National Spelling Bee competitors and Ivy League students with high GPAs.

⭐️They put in the work to make their goals come to life.⭐️

“Great works are performed not by strength, but by perseverance.” – Samuel Johnson

The best part?

YOU have control over your perseverance. Amazing, right?!

Let’s get after it!!! 🔥🔥

10/25/2023

🚨PILATES INSPIRED CORE WORKOUT!

Here’s a fun one for you! Add to your strength days (during or after). You can also do this one during a recovery week just like I did today. It’s a fun change of pace!

🔺Remember that nearly every move you make engages your core muscles! When the core muscles get weak, everyday tasks get harder and more painful. 😬

🔸Your low back may hurt: 4 out of 5 adults experience back pain!
🔸It can throw off your balance & stability
🔸Your performance takes a hit: your workouts, hobbies, and s*x life
🔸You can start to slouch — which has a domino effect on your breathing, appearance, and even your confidence

🔺It’s time to change all that. Here is the workout!

Perform as a circuit 3x through, resting 1 min between sets.
🔹Supine Toe Taps: 10 reps each side, alternating
🔹Ab Pendulum: 10 reps each side, alternating
🔹Rolling Like A Ball: 10 reps
🔹Side Plank Hip Lifts: 10 reps each side
🔹Single Leg Glute Bridge Pulses: 10 reps each side
🔹Rocking Plank: 30-60 seconds

I hope you try this one out. It’s one of my favorite ways to change up core work!

How often do you train core?

Build a perfect meal (no guesswork!) 10/24/2023

Build a perfect meal + examples! This simple formula works for everyday meals AND gourmet dishes!

Build a perfect meal (no guesswork!) I've got a “hack” to share with you today that could be a game changer in your journey to healthier eating.

How to reset your metabolism... 07/28/2023

How to reset your metabolism... and bonus HIIT workout -

How to reset your metabolism... Eating a balanced, low-sugar, whole-foods-based diet that includes protein at every meal — and eating at regular times throughout the day

07/19/2023

🥚🥜Even if you already know protein is a big player in a balanced meal, it’s worth a reminder.

👊 In fact, eating 20-30g of protein at every meal is like having a cheat code for reaching your goals even faster.

Here’s why:

😌It can help you feel full and satisfied longer after eating
🔥Eating protein requires your body to burn more calories during digestion than eating fats or carbs
💪It helps you keep muscle if you’re losing weight
🩸It can help your body manage blood sugar & insulin levels

BONUS TIP: Current recommendations call for getting 10% to 35% of your daily calories from protein.

07/12/2023

💥Want to rev up your metabolism naturally? 🔥

Here are the 5 pillars of a healthy metabolism:

🏋️‍♀️EXERCISE: including using weights and doing higher-intensity workouts at least twice a week
🍎NUTRITION: Eating a balanced, low-sugar, whole-foods-based diet that includes protein at every meal – and eating at regular times throughout the day
💤SLEEP: Getting 7-8 hours of quality sleep every night
💪MOVE MORE: Not only does being active burn more calories but it also “primes” your body to release more fat-burning enzymes
🧘MANAGE STRESS: This will help with energy, appetite, and better sleep, and it will help keep your hormones in check!

Here's the cherry on top: These 5 pillars of a healthy metabolism double as the foundation of an active, vibrant, and fulfilling lifestyle!

Which pillar comes easiest to you? Which do you struggle with? Comment below! 👇

07/08/2023

🔥You’re the ONLY one who can make them happen. The ball is in your court.

If you’re not doing something TODAY to move you closer toward your goals…

Then it may be time to check in on what your real priorities are!

Let’s get out there and make it happen. 🚀

07/07/2023

I was terrified of water for years. I’d have panic attacks when I would put my head under the water in a pool, thinking a gator would be swimming after me (I was born and raised in Florida so this wasn’t too crazy 😜). I had always seen Ironman races and said I wanted to do one, but I couldn’t get over my fear of water.

Then one day a close friend, who was also a client that I helped lose over hundred pounds, said he wanted to do a triathlon. I remember thinking, “crap....now I have to learn how to swim because I can’t have a client do something that I don’t know how to do.” 🙈🤣

And so it began. The swim lessons. The tears. The battles with myself in the bathroom stall at the pool, willing myself to just...get...back...in the water. I even tried hypnosis. I did it all, but I eventually DID conquer my fear of water, complete 3 Ironmans, and become a certified USA Triathlon coach myself.

🔑 The turning point came when I set my mind to grow in the challenge.

Life is not just about going through the motions; it's about finding opportunity for growth. It’s about embracing the extraordinary in every moment, both on and off a racecourse. Each step, each stride, and each finish line crossed is an opportunity for personal triumph and transformation. 👊🏼

Comment below if you’re ALL IN for making the most of your growth. 💪🏼🏃🏻‍♀️

07/07/2023

Myth…. SHATTERED!

Your metabolism doesn't hit the brakes just because you're edging toward the middle-age bracket! 🤯

The real culprits? A shift in lifestyle (think less movement) and changes in body composition (like dwindling muscle mass).

But here's the good news: you've got control over both! Here's how to take charge:

🚶‍♀️ Sneak activity into your day: walk the extra mile, choose stairs over elevators, groove while you cook!
🏋️‍♂️ Seek out strength-training workouts or sports you love and make them a regular part of your week.

Not only will you rev up your metabolic engine, but you'll also unlock a new level of energy and feel AMAZING!

07/05/2023

🥗Feeling stressed? Research suggests that magnesium can help your body cope better.

Some of the top food sources of magnesium are leafy greens, nuts, and cacao… and this recipe has all three!

👉TIP: This makes for a delicious light lunch or side dish, but if you want a boost of protein, add in some grilled chicken or smoked salmon.

Strawberry-Arugula Salad
(makes 2 servings)

Salad:
4 big handfuls baby spinach, washed & drained
2 cups strawberries, sliced
½ large fennel bulb, washed, core removed, and thinly sliced
3 Tbsp cacao nibs
¼ cup walnuts or pecans, roasted

Dressing:
2 Tbsp extra-virgin olive oil
2½ tsp balsamic vinegar
½ Tbsp Dijon mustard
1-2 tsp (to taste) maple syrup or honey
Pinch of sea salt, to taste
Freshly ground black pepper, to taste

Place the spinach, strawberries, and sliced fennel in a salad bowl.

Whisk together the dressing ingredients. Taste and adjust the seasonings.

Drizzle some of the dressing over the salad and toss well to coat. Sprinkle with the cacao nibs and nuts. Add a little more dressing if desired.

Serve and enjoy!

🙌If you make this, post a pic and tag me!

07/04/2023

Sometimes you just have to fight a little (or a LOT) harder for what you want.💪🏼💗

12 years ago ➡️ to now. I don’t share this part of my life often, but I battled years of pain with stage IV endometriosis, multiple surgeries, harsh hormone treatments and shots that made my body hurrrrrt so badly. I kept on running though because it was the only thing that I knew I could do that made me happy.🏃🏽‍♀️I figured if I was going to hurt, I might as well be crossing finish lines and getting medals too.🤗

It has been a long journey - filled with lots of struggle and pain (but miracle babies too!). It has been worth every step, tear, and fight!!

I learned a lot in the process that made me stronger and more caring toward others (instead of getting bitter at my circumstances - which DID happen at first when I was diagnosed ).

I don’t know where you are right now. Maybe you’re battling an illness. Maybe fighting infertility. Maybe something else entirely. Whatever you’re going through, I just want to encourage you. Don’t ever lose hope. And keep your mind positive. Your fight is worth it. And maybe some day you can use it to help others too.🫶🏼

Keep on keeping on, friends.👊🏼

Photos from Pittman Fit's post 07/01/2023

The joys of trail running… and failing. Every run has me shaking my head, laughing, and sometimes crying.🏃🏻‍♀️💨 😂

If you've ever experienced the joy (and occasional hilarity) of pounding the trails and dodging unexpected obstacles, you know that every run has its own adventure.

Today did not disappoint us. Snakes, falls, getting lost, finding a spot to p*e and realizing it was right behind someone’s back deck - as they enjoyed their morning coffee. 🙈🤣

Who needs a gym when you can stumble over roots, trip on rocks, and take impromptu dives. 🤷🏻‍♀️ Trail running is the ultimate full-body workout and comedy show rolled into one.

How about those graceful moments when we catch a tree branch with our face or leap over a startled snake like an Olympic hurdler. It's like nature's obstacle course is conspiring to keep us humble.

But the joy of conquering breathtaking landscapes, finding hidden gems, and enjoying stunning views makes every hilarious moment worth it. The trail may humble us, but it also fills our hearts with awe and gratitude. 🫶🏼

If you’ve done one trail run or many, share your funniest trail running mishaps in the comments below.

Together, let's keep the laughter flowing and the spirit of adventure alive! ⛰️😉

06/29/2023

I registered for the Canyons 100k race today!! It’ll be my first 100k trail race and I’m so excited!

After having a one off seizure a month ago and missing my big 50k race for the year, I’ve honestly been pretty down. 💔As a working mom, it’s hard to race long distance (or any distance, right?🤣). There is so much that goes into the family and making sure everyone else is taken care of. Many times I feel guilty for making time for myself - for anything - especially if it’s an out of state race. 🙊

However, I’m learning on this journey of motherhood that I still have to make time for the things I love and show up for myself. It’s better for me and my family in so many ways.

So here’s to another chapter on my ultra journey. And another year of giving it my best and training hard. I pray I’ll make it to the starting line of this one and even better - the finish line. 🙏🏼

I fully believe I am capable of this distance. And that the best is yet to come… 🫶🏼

Photos from Pittman Fit's post 06/26/2023

Epic training days, while sometimes fun and a nice added stimulus for fitness, are not going to produce long-term results and adaptation..

Consistency over a long, long, long period of time is what produces the best results and adaptation. The body responds to repeated stress, and so epic days of training backed up with unplanned rest because of being smashed to bits doesn't do you as much good as consistent, day-to-day training. This is why the day before and the day after training are just as important as the training you do today.

Many times athletes get caught up in "crushing it" one or two days each week, only to find themself so tired from those highly demanding sessions, that they cannot get in good quality training the other days of the week. Very often, those that see consistent, year-to-year progress are the ones that spend the vast majority of their time doing the "boring" sessions day-in and day-out for weeks, months, and years on end.

By "boring", I mean aerobic base work. We all love to kill it in a hard session that looks good on file (ahem...Strava), but just be sure that your harder days are not so hard that you cannot do any training on the other days of your week because you’re so torn up. Of course, this is where a coach comes into play too.

Harder days should be the minority in your training, and the vast majority of your training as an endurance athlete should be pretty chill, aerobic, and "boring" as some might call it (although I find easy work fun, exciting, and very welcome after some harder sessions during my week).

So, always remember, whether today is easy or hard, what you did yesterday and what you are going to do tomorrow is just as important as what you are doing today.

Try to keep harder sessions focused on the goal and under control so vou can still train for the week, and for easy sessions, know that they are making you fitter, more efficient, and building your aerobic engine.

Photos from Pittman Fit's post 06/24/2023

Who’s your biggest cheerleader? Over the past 8 years, my husband has never failed to support me through my many ups and downs in business, training, and life. Whenever I need a reminder that I am stronger than I think, he is always there, and I couldn’t be luckier. Who does the same for you?

(Thanks for being my person for life, … And my running coach too😉)

06/22/2023

❓MYTH OR FACT ❓

🤔Weight lifting won’t make women bulky.

🙈
🙉
🙊

🔥FACT. 🔥

BUT... there can be some exceptions. 💁‍♀️

Some women (just like some men!) are genetically predisposed to build muscle easier than others.

Also, sometimes the perception of "bulk" is because of excess fat tissue.

Plus, it can boil down to personal preference when it comes to a certain "look" – some women like having toned, defined muscles, and some don't! 🤷‍♀️💪 And that's fine. Do what works for YOU.

Either way, lifting weights is an important part of having a healthy, strong, and functional body. 🏋️‍♀️

The good news is, you can customize your strength-training routine to match your goals! This is especially important if your goal is performance as an endurance athlete!

For example:

🔸Muscular endurance requires 15+ reps w/ 30 sec rests in between sets.

🔸Muscle gain (hypertrophy) requires 6-12 reps w/ around 60 sec of rest in between sets.

🔸Strength and power requires 3-6 reps w/ around 90 seconds to 3 min of rest.

If you are a runner, strength and power should be the ultimate goal for a better running economy, but you have to build up properly before you start lifting heavy in that lower rep range. You also don’t want to be in hypertrophy focus all year round.

This is why my Strength for Runners Programs have 3 different levels. So you can focus on prep and muscular endurance in your base phase, muscle growth as you start to build, and strength & power as you dial in more race specific run training.

What is your focus with your strength work right now?

06/18/2023

The best mountain legs workouts = running up the mountains. 😉

I preach strength work day and night for all the benefits, but a “mountain legs” strength workout isn’t the key to dominating the climbs. Getting outside and training on the climbs is 🔑 .

It felt so good to get my trail shoes back on today and hit up some elevation! I only got in 11 miles, but over 2400 ft in elevation so I’m happy. 🙂

Love the hills and they’ll love you back. 🫶🏼Do you like training hills?

Photos from Pittman Fit's post 06/16/2023

My Strength for Runners Community is open! 🏃🏻‍♀️💪🏼

You get 3 different levels of programs to choose from - depending on your level of experience.

This is different from most "Strength for Runners" programs because I use periodization to work with your half-marathon and marathon plans. This also includes GROUP COACHING calls, community message thread to cheer each other on and ask questions, my mobility workouts, and bonus sample meal plans and recipes.

Everything is done in my personal strength app with short videos showing each move. You log your workouts in the app to track and see progress. And get the extra accountability since I see everything you do too. 😉

🔹Each program is 16 weeks, but has an additional option of 4 BONUS WEEKS of maintenance workouts to be used for a race taper. This is ideal for those wanting to use my strength programs for a specific race event, but you do not need to have a race to do the workouts. I offer bonus run workouts to those not following a race plan as well!

🔹You need dumbbells and a ball or bench for Levels One & Two. For Level Three, you need heavy dumbbells, a bench, and the option of a barbell.

🔹There are only 2-3 strength workouts a week. Depending on the level, each workout is 20-45 minutes in duration. I also give weekly "bonus workouts" with core and total body exercises for those that want extra.

My goal is to teach you how to properly lift as an endurance athlete. As a fitness professional for 20 years, I will teach you everything you need to succeed with your strength work as a runner.

I hope to see you in my app! Let me know any questions. 😊

06/12/2023

Hard seasons in life happen to us all. 🫶🏼Whether it's an injury, sickness, or life event, there are times when we have to sit out from training.

Getting back into the swing of things can be difficult so I wanted to share what has helped me - in case you ever need it too.

Tips for starting back to training after time off or setback:

1) Start small. Don't try to jump right back to where you were before the "break" - especially if you suffered from sickness or injury. For example, instead of hammering myself into the ground with some long runs and elevation now, I'm focusing on small steps with my running on the flat road and just adding strides back in.

2) Remember the goal is NOT perfection. The goal is to improve (and hopefully enjoy the journey). Just work on slowly improving and try to have fun in the process.

3) Focus on what you CAN control... and let go of everything else. For example, if you cannot run right now due to an injury, focus on what you CAN do. Maybe upper body weight training, swimming, etc.

4) Give yourself grace. This is one of the hardest things to do, but I am urging you to take it to heart. Beating yourself up over "wasted time" or something out of your control isn't helpful. Be kind to yourself and celebrate your efforts. Which brings me to the next one...

5) Celebrate your small wins. Seek out the good and then recognize yourself! For example, today I recognized that I could lift the 25lb dumbbells on my incline press for four sets very comfortably. That was a little below my maintenance weight before my seizure, but it felt GOOD today and I am so dang proud of myself for getting back at it! Celebrate the same little things for yourself.... cause YOU ARE AMAZING.

6) Lastly, remind yourself that getting started again is the hardest part. Once you get into a groove, it WILL get easier. ⁣This is something I am doing every day right now. I'm just showing up and doing my best, knowing that the consistency to get back up will pay off.

Have you ever had to start back after time off as well?

06/12/2023

🚨There is power in MOVEMENT...

This isn’t just about exercise. Your body CRAVES movement and will usually feel a LOT better (fewer aches and pains, better mood, etc.) when you move your body regularly.

Plus, having a stronger, limber body improves your quality of life as you get older.

(Which seems ironic, since it seems like our entire lifestyles are being designed for less and less daily movement, right?)

Here are ways I sneak more activity into my daily life:

❎ I add more activity whenever I can! Part of this is being an 😅, but I’m always onto the next thing. I love to take walks after dinner, race the kids in the backyard, go on a family hike, or find an active project (I’m not good at staying still 🙈).

❎ I keep it fun! As a mother runner, I run with my kids a lot. We also bike together. And I break into dance while doing chores. 😁🙉

❎ I set goals! This gives me something to work toward. Weekly mileage goals, body goals, and race goals are so helpful in giving me something to look forward to. A lot of people like using step goals for movement too. I love that!

⭐ How do you add movement to your everyday life (outside your running and workouts)? 👇

06/10/2023

Avoid the comparison trap to someone else’s fitness journey, especially on social media.

If you compare and think you’re better, faster, stronger, fitter, etc., that can lead to arrogance and pride.

If you compare and think you’re not far enough on your journey or fast enough to matter, it can lead to shame and discouragement. And make you want to quit.

Just keep doing YOU. I promise that your journey is really the only journey that matters.

You be you. 😉 I’ll do the same too. Deal? 🤝

06/08/2023

What I learned from having a one-off seizure two weeks ago: 

Plans change. Life is fragile. What we think is important, isn't always the most important thing. 

Sometimes we are forced to slow down...or even stop. Sometimes life takes a turn that we didn't see coming. 

And all we can do is go with it. 

I went from being in the best running shape of my life to struggling on my runs....in just two weeks. 

I went from preparing for a big race to recovering from a trauma...in an instant. 

To be totally transparent - in a place where filters and highlights are posted daily - my body and mind are still recovering. 

Maybe it's the shock of it all. Planning for a big race and watching it go by without me. Maybe it's the chaos around me recently. Like the 3 ER visits in 2 weeks between my kids and I. Adding into the mix the lack of sleep taking care of a sick child. Maybe it's the weather. The 90 degrees that I grew up loving in FL - but afraid to breathe in now. 

I don't know what it is. But let me be real with you: This is freaking hard.

I don't understand why I'm not back to where I was 2 weeks ago. I don't understand why my body is still struggling. But I'm just going to keep doing my best, give myself rest as needed, and remember that this season won't last forever. 

Sometimes healing and recovery take longer than we want them to. And that's OK. We have to continue to honor our bodies and the season we are in no matter what. 

If you are going through a hard time right now too, be encouraged. This too shall pass. We’ll get through it.

Keep on keeping on. 🫶🏼

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Videos (show all)

🚨PILATES INSPIRED CORE WORKOUT!Here’s a fun one for you! Add to your strength days (during or after). You can also do th...
🔥SAVE THIS POST AS A GUIDE TO ADJUST FOR STRESS WHEN LIFTING (endurance athlete specific) 🔹Your body doesn't know the di...
🔥SAVE THIS POST FOR YOUR STRENGTH TRAINING AS A RUNNER (or triathlete😉). 🏃🏽‍♀️Five Phases of Strength for Endurance Athl...

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