https://www.fastandfitcoaching.com/blog daily 0.75 2024-06-28 https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/1719583054802-MJS1BKXHIGW2R5TEB9O2/image-asset.jpeg https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/fd05ec5d-bb7a-4c20-90a0-1ac2d20a5bed/MikeTanyaRamBleacherSmile.jpg https://www.fastandfitcoaching.com/blog/blog-post-title-one-5tgdt monthly 0.5 2024-06-28 https://www.fastandfitcoaching.com/blog/my-fast-amp-fit-journey-robbie-lehman-part-1 monthly 0.5 2020-02-20 https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/1582157237997-LOAJQY6MX824V7K2CZUD/StockSnap_M4TKS2J4JW.jpg Blog - My Fast & Fit Journey: Robbie Lehman - Part 1 https://www.fastandfitcoaching.com/blog/my-fast-amp-fit-journey-robbie-lehman-part-2 monthly 0.5 2020-02-19 https://www.fastandfitcoaching.com/blog/my-fast-amp-fit-journey-robbie-lehman-part-3 monthly 0.5 2020-02-19 https://www.fastandfitcoaching.com/blog/thriving-through-the-holidays monthly 0.5 2020-02-19 https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/1582155394736-WWTBVSZAWX0ZE2355JRP/Screen+Shot+2019-11-15+at+3.40.05+PM.png Blog - Thriving Through The Holidays https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/1582155531811-RVCDZ0MKJKLTQ69PY5NL/Holidays+event+cropped.png Blog - Thriving Through The Holidays https://www.fastandfitcoaching.com/blog/functional-range-conditioning-the-basics monthly 0.5 2020-02-19 https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/1582152405646-81MAUH86XSAL8Q0DOXRZ/Sophie+CARs.jpeg Blog - Functional Range Conditioning: The Basics https://www.fastandfitcoaching.com/blog/my-fast-amp-fit-journey-robbie-lehman-part-4 monthly 0.5 2020-02-19 https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/1582152593332-SVZPMH62WTRJU9MZ1XCI/Robbie+readings.jpeg Blog - My Fast & Fit Journey: Robbie Lehman - Part 4 Goals Crushed Checking back in on my goals, I was mostly concerned with getting back around 190 lbs, slimming down in the waist/belly, and strengthening my chest and arms. Based on the eye test of the photos and the science of the stats, I’d say these were all accomplished! And yes, it feels good. I mentioned in the last post that no matter what happened with the final results, it was just as important to me that I came away from this program with overall better health and fitness habits, and that is 100% what happened. Eating right has become such an everyday practice that it’s the new normal at this point. I know how important it is to move my body everyday, but also that that doesn’t mean it has to be high intensity movement - bike rides or power walks are just as beneficial. Also, I have learned to place a new emphasis on recovery between workouts. https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/1582152543565-EC4R19QRXO3EFLH6E2Y2/IMG_4061.JPG Blog - My Fast & Fit Journey: Robbie Lehman - Part 4 https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/1582152640872-6P8YTYB7J5KTVSE1FBBM/IMG_4062.JPG Blog - My Fast & Fit Journey: Robbie Lehman - Part 4 https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/1582152815004-J5U50IA955SWHWJVIQZ4/IMG_4060.JPG Blog - My Fast & Fit Journey: Robbie Lehman - Part 4 https://www.fastandfitcoaching.com/blog/a-guide-to-racing-season-2020 monthly 0.5 2020-02-19 https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/1582153386712-WDRVEM3JZHGHQ8QM0B6D/4F39C60B-4993-4F20-9834-8910B5FCAC2E.JPG Blog - A Guide to Racing Season 2020 https://www.fastandfitcoaching.com/blog/the-difference-between-training-and-working-out monthly 0.5 2020-02-19 https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/1582153580723-76Z2H8FQM9WQVO49694K/StockSnap_MRTPJW5I7U.jpg Blog - The Difference Between ‘Training’ and ‘Working Out’ https://www.fastandfitcoaching.com/blog/why-low-intensity-training-big-time-results monthly 0.5 2020-02-19 https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/1582156692168-0LK4QP5PVUOVCAIBR7X2/jonny-kennaugh-nPOtzvGLYW0-unsplash.jpg Blog - Why Low Intensity Training = Big Time Results https://www.fastandfitcoaching.com/blog/the-power-of-power-walking monthly 0.5 2020-02-26 https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/1582760192443-1VCTQHY2C0S7W8H4SQQS/IMG_5659.jpg Blog - The Power of Power Walking https://www.fastandfitcoaching.com/blog/kettlebell-training-for-beginners monthly 0.5 2024-06-28 https://www.fastandfitcoaching.com/home daily 1.0 2024-07-15 https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/1582234298066-7OBW4PS1L9VPNUJBVHI0/logo-black-transparent-bg.png Home https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/1582234398018-C5XUU42438DOULV6SVGN/lululemon-logo-2.jpg Home https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/1582235576831-F5F1KZ7EJORONKDB6ZNC/kkh6XbW5_400x400.jpg Home https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/ff804e0f-33c3-4d65-a065-14e3647c183f/ProteinBros.png Home Listen as Coach Mike helps you get into the sport of running! https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/7eaddbde-8d16-4289-9b1b-fbe2a4c51e40/Screenshot+2024-06-24+083321.png Home Mike is a coach at Life Time in Overland Park, KS. https://www.fastandfitcoaching.com/about daily 0.75 2024-07-02 https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/0dbefca3-4834-45e2-86c3-2206a51dcaae/MikePic2.png https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/490379ee-ffe7-44f5-baa0-830ccbeabcba/HappyMike.jpg https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/1bb5c198-eaf8-4e7f-b2fb-37bdd6e3b199/Mikespeaking.png https://www.fastandfitcoaching.com/contact daily 0.75 2024-06-18 https://www.fastandfitcoaching.com/general-1 daily 0.75 2024-06-26 https://www.fastandfitcoaching.com/newsletter daily 0.75 2024-07-31 https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/e918d712-51d4-4e87-a38f-4484d2732f3c/AlphaGamesF%26F.jpg https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/98577b0f-d3a9-4e4e-91cb-56845d96ba7d/MikeTanyaRamBleacherSmile.jpg https://www.fastandfitcoaching.com/kansascityrunclub daily 0.75 2024-07-11 https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/9dd5db49-6eef-4abe-a18b-e0bd767e97c5/MikeTanyaRamRunning.jpg https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/91ecc48f-33fd-49c1-b6cd-dbf6265d32f1/RCFCFunnyFace.jpg https://www.fastandfitcoaching.com/customcoaching daily 0.75 2024-07-10 https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/d548d954-4bc0-4c26-9079-293366c3205f/Mikeclient.png https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/19d0b0b6-058d-4f0a-8ed6-a8211601506d/kathleen.jpg https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/2fc7bc29-fc7b-4fca-859d-1037b0c77514/TanyaColbyMike.png https://www.fastandfitcoaching.com/events daily 0.75 2024-06-28 https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/f4e20571-9202-4f4e-a9fd-b1fd4464a976/Mikespeaking.png Events, Keynotes, & Seminars https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/e7ca14b6-306e-4bf4-8d5b-cb4472157e42/group+fitness.jpg Events, Keynotes, & Seminars https://images.squarespace-cdn.com/content/v1/5e4d63a1f9b65e4686e35a9e/dca3c0bd-17a0-496e-b292-05502162d87e/protein+bros.png Events, Keynotes, & Seminars https://www.fastandfitcoaching.com/store daily 0.75 2024-07-07 https://www.fastandfitcoaching.com/store/programs monthly 0.5 2024-07-10