GVWC Weekly Newsletter | February 20, 2018

Greetings!

It’s staying lighter later, which means we’re on the upswing to spring. I don’t know about you, but it kind of makes me giddy to think about. Meantime, stay inspired. Get outside when you can, divert to indoor workouts when the weather doesn’t cooperate and, as always, join the GVWC on Saturday mornings.

Stuff in the newsletter this week:

  • New Year, New(er) GVWC – Off to a Fast 2018 – 10 New Things
  • Congratulations to our Olympic Racewalking Buddies (speaking of fast starts)
  • You Only Have One Body and One Mind
  • The Bad Rap on White Rice
  • 5 Habits for More Happiness
  • Schiller Park “Loop Leaders” Needed
  • Week 3 – Ohio Health Cap City Half Marathon Training – LSD is 7 Miles

New Year, New(er) GVWC – Off to a Fast 2018

2018 is going to be a great year for the GVWC. Many new things are on tap this year, some of which you have seen or read about already. Here’s a quick summary:

  1. GVWC Steering Committee created to solicit ideas from members and generate excitement in the Club. The meetings are generally held every other month, and the next meeting March 24. Everyone is welcome. We need your help!
  2. New tag line for the Club: Get Fit. Gain Friends.
  3. New shoe and apparel partner: Keeping with our urban focus, we strive to partner with and promote businesses in the urban core. We are excited to announce our latest partnership: Columbus Running Company. Our two organizations, CRC and GVWC, are bandying about a number of interesting and innovative ideas, such as offering GVWC gear for sale to the general public in their Short North store. Meantime, every GVWC paid member will receive a $15 gift card to CRC. (If you’re not a member yet—or haven’t renewed—now’s the time so you can take advantage of this great benefit!)
  4. New partnership with Intelligent Office and Intelligent Assistant – a virtual office and virtual assistant business which provides live phone answering, hourly offices, address and mail services, and other administrative assistance to small businesses, non-profits and law firms, owned by GVWC member, Otto Beatty. Welcome and thank you for all your support, Otto!
  5. GVWC is the official training partner for the African American Male Wellness Walk Initiative 5K Walk on August 11. Let’s get started!!
  6. Created a promotional video encouraging participants in the AAMWWI 5K to take advantage of training with the GVWC. (Thanks, Mrs. WalksFast, for your effort.)
  7. GVWC joined the German Village Society Business Community. We currently appear on the German Village Society’s weekly calendar and will soon be linked to the German Village Society website.
  8. Walking Clinic to be put on by USA Olympic racewalkers on December 1. More details later this spring about the Clinic and the two Olympians to lead the clinic. Exciting stuff!
  9. Website refresh. Check out the refreshed GVWC website with more pictures of GVWC members.
  10. GVWC training team for the Ohio Health Cap City Half and Quarter Marathons.

Thanks to everyone for making the GVWC, by far, the best walking club in the country!

Congratulations to our Olympic Racewalking Buddies!

This past weekend, the USA Track and Field National Indoor Championship was held in Albuquerque, New Mexico.  Congratulations to our racewalking friends who competed in the 3000m racewalk competition.  Two-time Olympian Maria Michta-Coffey placed first with a time of 13:00.53 and Olympian Miranda Melville placed second (13:33.19). Olympic hopeful John Cody Risch placed fourth in the men’s 3000m (12:44.70). These athletes are moving! (somewhere around a 7 minute per mile pace)!

You Only Have One Body and One Mind

Have you seen this advertisement for 23andMe? While I’m not endorsing this product or company, I really like the message: We have only one body and one mind, so we better treat them with care. After all, they must last us a lifetime. Amen!

The Bad Rap on White Rice

No one should eat white rice anymore, correct? Given a choice of white or brown rice at a restaurant, don’t you feel a little bit bad when you select white? Maybe white rice is not all that bad. In fact, this article from the VeryWellHealthEating blog suggests white rice may be better for athletes in training. Let us not be so fast to judge.

5 Habits to Develop for More Happiness

This article from the VeryWellMind blog offers 5 tips to become a happier person. Hanging with the GVWC is a great way to achieve habit #2: surrounding yourself with positive people.

Schiller Park “Loop Leaders” Needed

Every spring and summer, we enjoy an increase in the number of people who walk with us. This year, we anticipate even more walkers. That’s because (we hope!) people will take advantage of the opportunity to train with the GVWC to prepare for the AAMWWI 5K in August. Many of these folks will start out with laps around Schiller Park. To accommodate them, we need “loop leaders,” who will be responsible for welcoming newcomers and walking with them around the park. Two loop leaders each week will probably suffice and six GVWC members have already committed to rotate Saturday mornings. Many thanks to Nancy S., Phyllis, Deb, Frank, Christie, and Larry for stepping up. We could use 4 to 6 more volunteers, which will lighten the load for everyone. Loop leaders are definitely Walking the Talk: they are ambassadors both for walking for fitness and for the GVWC. If you can commit to one or two Saturdays over the spring/summer, email me.

Week 3 – Ohio Health Cap City Half Marathon Training – LSD is 7 Miles

It’s Week 3 of the Ohio Health Cap City Half Marathon training! The focus of any distance training schedule is the long slow day (LSD). For full and half marathons, it’s all about getting accustomed to time on your feet—to building endurance. During Week 3, we move the LSD to 7 miles. Remember to build your other training days—easy, tempo, cross training, and OFF—during the rest of the week. Find links to the half and quarter marathon training schedules on the GVWC website.

There’s still time to join our Ohio Health Cap City team to walk in the half, quarter or 5K race. Walkers associated with the GVWC receive a $10 discount upon registering here. (Be sure to email me for the code prior to registering.) GVWC’s half marathon team includes: Jim McVay, Stephanie Ladson-Wofford, Nancy Traub, Brooke Albrecht, Deb Hudson, Chris Coenen, Karin Beaulieu, Sandra Bordley, Vicky Brunetto, Karen Meggyesy-Latimore , Tim Latimore, Linda Romanoff, and Larry Smith. You know the old saying, “The more the merrier.” Or is it, “Misery loves company”? Either way, we hope you’ll join us in conquering 13.1 in April!

Route of the Week

This week’s route can be found here.

Motivation of the Week

Joe Christopher

Finishing Line

I hope to catch you all this Saturday. Until then, whatever you do, finish strong!

Larry

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GVWC Weekly Newsletter | February 13, 2018

Greetings!

Happy Valentine’s Day everyone! It’s fitting that February is Healthy Heart Month. To keep them strong and healthy, it’s important we do something good for our hearts four or five days every week. It’s easy to do good on Saturday mornings: come walk with us. We’d love love love to have you join us. (See what I did there?)

Stuff in the newsletter this week:

  • Happy Anniversary GVWC!
  • Promotional Video – Kickoff to GVWC Training for AAMWWI 5K
  • Mindfulness
  • 7 Great Core Exercises
  • Week 2 – Ohio Health Cap City Half Marathon Training – LSD is 6 Miles
  • GVWC Steering Committee Meeting this Saturday at Valters – All Welcome

Happy Anniversary, GVWC

The GVWC celebrates our third anniversary this month! Reflecting back, this is quite an accomplishment—especially considering our uncertain beginnings. I don’t know if you remember, but February 2015 was ridiculously, brutally cold. A gruesome Polar Vortex bore down on us for weeks at a time, breaking temperature records from Canada to Florida. And the snow. The snow!

At the very same time, this article, Walking club founder takes exercise in stride at Schiller, appeared in the German Village Gazette to promote the official launch of the GVWC. You may wonder why the photo—about a walking club—is taken in my living room. That’s because it was so cold, the photographer refused to do the shoot outside.

People (i.e., my wife) said it was a mistake to launch the Club in the middle of the coldest winter on record. And when I’d return home—dejected—after standing in the bitter cold, snow up to my knees at the Schiller statue in Schiller Park in the unlikely event someone showed up to walk with me, people (again, my wife) reassured me the walkers would come as soon as the weather became more temperate.

Three years ago, this is how the German Village Walking Club started:

schiller lonely Feb 2015

As I stood there alone in the park, I felt like the German Village Idiot. But, as I look back, it was worth it. We have a great group of supportive, fun people who make up the Club. And we continue to look for ways to engage more people in everything the GVWC has to offer: experiencing the health benefits of walking; showcasing Columbus’ cool downtown neighborhoods, parks and paths; and supporting our surrounding community. I am so proud of this community of walkers. Thanks to all for your support!

Promotional Video – Kickoff of the GVWC Training for the AAMWWI 5K

Check out this promotional video announcing the GVWC as the official walking training partner for the African American Male Wellness Walk Initiative 5K. Everyone who signs up to walk the 5K on August 11 is encouraged to train with our group. The benefit to these walkers—many of whom are new to fitness—is they will build up to 3 miles so the 5K will be an easy and enjoyable experience. Secondarily, though, we are helping them establish one of the healthiest and most impactful of habits: regular fitness. As the training partner, we offer the Schiller Park Loop to “novice” walkers and the regular 3- and 5-mile Downtown Routes for advanced walkers. After that, who knows, maybe half marathons and marathons are in their future!

What does this mean for you? We need volunteers to be Schiller Park “Loop Leaders,” i.e., Club members who welcome newcomers and shepherd them around the park. If we get enough volunteers, this could be just a once-per-month commitment. Email me if we can depend on you. Thanks for your support as ambassadors to the GVWC. We look forward to our partnership with the AAMMWI as we build healthy habits together.

Mindfulness

We hear a lot about mindfulness these days: being in the moment, slowing down, taking time to smell the roses, etc., etc. For the last year, first thing in the morning and last thing in the evening, I have been practicing gratitude through writing in my 5-Minute Journal. This process helps me reflect on what I am most grateful for or what amazing things happened that day, as well as one thing I could have done to make the day better. It has helped me put things in better perspective. This year I am working on mindfulness and being in the moment. I do this by spending a few minutes twice daily to focus on my breathing. It seems like such a simple practice, but believe me, it’s super hard.

The Mindbodygreen mindfulness blog offers tips for a 5-minute daily rituals to help recharge your batteries.

7 Great Core Exercises

I know lately I’ve become like a broken record on the core and body weight exercise articles. It’s not that I lack creativity for these newsletters. It’s more that I am opportunistic. You see, because nasty weather forces us inside to exercise, winter is one of the best times of year to work on core, stability and strength. While these three areas are vital for overall fitness, especially as we age, we know for many people, these areas are fitness “weaknesses.” So, you should be opportunistic, too. When crappy weather keeps you indoors and away from doing what you love (i.e., walking), focus on what you must (i.e., core). Your core, which comprises the muscles around your mid-section, helps you with many daily functions and activities—preventing falls, in particular. You can find seven ab exercises to strengthen your core in this article from the VeryWellfit blog. Do these after your walk, as part of your regular body-weight workout, or even while watching TV. (Um, maybe especially while watching TV.)

Week 2 – Ohio Health Cap City Half Marathon Training – LSD 6 Miles

It’s Week 2 of the Ohio Health Cap City Half Marathon training! The focus of any distance training schedule is the long slow day (LSD).  For half and full marathons, it is all about getting accustomed to time on your feet—to building endurance. During Week 2, we stick with an LSD of 6 miles. Remember to build your other training days—easy, tempo, cross training, and OFF—during the rest of the week. Find links to the half and quarter marathon training schedules on the GVWC website.

There’s still time to join our Ohio Health Cap City team to walk in the half, quarter or 5K race. Walkers associated with the GVWC receive a $10 discount upon registering here. (Be sure to email me for the code prior to registering.) GVWC’s half marathon team includes: Jim McVay, Stephanie Ladson-Wofford, Nancy Traub, Brooke Albrecht, Chris Coenen, Karin Beaulieu, Sandra Bordley, Vicky Brunetto, Karen Meggyesy-Latimore , Tim Latimore, Linda Romanoff, and Larry Smith. You know the old saying, “The more the merrier.” Or is it, “Misery loves company”? Either way, we hope you’ll join us in conquering 13.1 in April!

GVWC Steering Committee Meeting This Saturday Post Walk at Valters – All Welcome

The GVWC Steering Committee’s second meeting will take place this Saturday, February 16, at Valters at 9:30am (immediately after our walk). Everyone is welcome. We had a productive first meeting in January and, let me tell you, this group does not mess around. We’ve already started to implement some of the great ideas from that first meeting. Come out, hear all about it, and join in the movement. We are building more than just excitement at the GVWC!

Route of the Week

This week’s route can be found here.

Motivation of the Week

strength

Finishing Line

I hope to catch you all this Saturday. Until then, whatever you do, finish strong!

Larry

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GVWC Weekly Newsletter | February 6, 2018

Greetings!

Darn it! The groundhog saw his shadow, dooming us to six more weeks of a cold, snowy, unpredictable winter. Of course, by my calculations, there’s always six more weeks of winter (i.e., between February 2 and March 21) regardless of the groundhog’s prognostications. So, there’s that…

Stuff in the newsletter this week:

  • 10 Exercises That Don’t Require Equipment
  • 10 Superfoods to Eat Each Day
  • Week 1 – Ohio Health Cap City Half Marathon Training – LSD is 6 Miles
  • Chuck Marshall Art Exhibit – Visual Adventures – February 10
  • Winans – Order the Best Chocolate Dipped Strawberries

10 Exercises That Don’t Require Equipment

No excuses. Period. You can always do some type of workout. All you need is your body and an area 5 feet x 8 feet. You’ve heard me discuss this subject many times. You can work out anywhere, any time by doing simple body-weight exercises you probably learned in 6th grade gym class. The VeryWell blog offers 10 great body weight exercises. Do them as a circuit, incorporate a couple at the end of a walk, or pick one or two to complete on your “off” days or while watching TV, just to get a little pump. Yep, my favorite is on the list: the burpee.

10 Superfoods to Eat Every Day

Keep with the “10” theme, the VeryWell blog also suggests 10 foods to eat every day for good health. These foods benefit us by increasing antioxidants, reducing inflammation, helping with health and gut health, and introducing cancer-fighting compounds. Bon appetite!

Week 1 – Ohio Health Cap City Half Marathon Training – LSD 6 Miles

Welcome to Week 1 of the Ohio Health Cap City Half Marathon training! The training schedule includes some easy walking days, a tempo day (a little faster than anticipated race pace), recovery days, and the long slow day (LSD). The LSD is the most important day of your weekly training regime. The purpose of the LSD is to build endurance, so your body gets used to spending time on your feet. The pace is slower than your anticipated race pace. Speed is NOT important for LSD.

Per the training schedule you will find on the website, we start our first LSD this weekend with 6 miles, and will stay at 6 miles the following week, as well. Although we do up to a 5-mile route on Saturdays, some members of the training team will walk the extra mile(s) before while others will go after the regular walk. If you prefer, you can get in your LSD on your own on another day of the week. The training schedule has built-in flexibility, and you can modify any of the days to work best for you. The most important aspect of successful training is to get in the prescribed LSDs EVERY week!

The Half Marathon team members are: Jim McVay, Stephanie Ladson-Wofford, Nancy Traub, Brooke Albrecht, Chris Coenen, Karin Beaulieu, Sandra Bordley, Vicky Brunetto, Linda Romanoff, and Larry Smith. There’s still time for folks to join our Cap City team to walk in the half, “quarter” or 5K race. You will receive a GVWC $10 discount for signing up. Email me for the discount code, and go to Ohio Health Cap City Half Marathon, Quarter Marathon, or 5K race to sign up.

Chuck Marshall Art Exhibit “Visual Adventures”  February 10

Please join the GVWC’s very talented fine artist, Chuck Marshall, at the Opening Reception for his “Visual Adventures “ exhibit on February 10 from 4pm to 8pm at the Hayley Gallery in New Albany. Details are found at Hayley Gallery website. Congratulations Chuck!

Chuck example

Winans – Your Best Chocolate Dipped Strawberry Valentine’s Day Option

Looking for that perfect Valentine’s Day gift? From assorted chocolates to chocolate covered strawberries to wine, Winans has the perfect gift for that perfect someone. Our heart gift boxes come in an assortment of sizes from 2 ounces to 7 pounds. Can’t stop thinking about our chocolate covered strawberries from last year? Stop in or call to place your chocolate covered strawberries order now through Feb 11th. Don’t miss out on this once a year occurrence. Looking for something to do on Valentine’s Day? Stop by our Downtown location for some Bubbles + Berries. Flights of sparkling wine paired with chocolate strawberries make the perfect combination for celebrating. #CelebrateLoveWithWinans

Winans VDay

Route of the Week

This week’s route can be found here.

Motivation of the Week

burpees and fries

Finishing Line

I hope to catch you all this Saturday. Until then, whatever you do, finish strong!

Larry

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GVWC Weekly Newsletter | January 30, 2018

Greetings!

We dodged a few rain drops last Saturday as we gathered for our walk. But by 8am, the skies cleared and 20 of us were off. I think that’s a metaphor for life: You just gotta keep the faith!  Remember, we will only cancel if road conditions are slick, heavy rains, or if there’s lightning in the area.  Remember this is the first Saturday of the month – we end up at the downtown Winans.

Stuff in the newsletter this week:

  • Welcome new GVWC members
  • Improving Heart Health with Strength Training
  • Tips for Improving Memory and Recall
  • Ohio Health Cap City Races – Sign Up, Let’s Start Training
  • Chuck Marshall Art Exhibit – Visual Adventures – February 10

Here are the hardiest of walkers over the last couple weeks.  Hey, we ain’t messing around.

New GVWC Members

Welcome to the following folks who joined the GVWC over the last couple months:  Diedre Allen, Sandra Bordley, JoAnne Kesten, Jill Levy, Nancy Smeltzer, Jim Weinberg, Amanda White, and returning from a couple year hiatus, Cheryl Lyman. We are excited that you all have become members of the GVWC family. Welcome!

Improving Heart Health with Strength Training

If you thought the only ways to improve your heart health is through cardio workouts like running, walking, biking, and swimming. Not true! This article, from US News and World Report, discusses how strength training is valuable in improving heart health. Benefits include reducing blood pressure and cholesterol levels, and improving your sleep. Also, Dr. Timothy Miller, sports medicine physician at the Ohio State University’s Wexner Medical Center, is quoted in the article. Go Buckeyes! Go Heart Health!

Tips for Improving Memory and Recall

At some point in time, each of us has probably wondered if our memory and recall skills are starting to deteriorate. This article from VeryWell blog has 6 tips to improve your memory. For me, a lot of it has to do with being in the moment and giving my undivided attention to what I am doing or listening to.

So, do you recall what was the No. 5 tip?

Ohio Health Cap City Races – Sign Up, Let’s Start Training

Look alive! Those of you who are part of GVWC’s Ohio Health Cap City Half Marathon Team, training begins this Sunday. The training schedule, which will ensure you are well-prepared for the April 28 race, is found on the GVWC website. It is a 12-week general schedule. Beginners can use it, and veteran half-marathoners can adjust as needed. During our walks on Saturday, we will discuss the various types of training walks, such as tempo, long slow day (LSD), and easy/cross training days. You can find more training information, general terms, etc. on the website.

There’s still time for folks to join our Cap City team to walk in the half, “quarter” or 5K race. You will receive a GVWC $10 discount for signing up. Email me for the discount code, and go to Ohio Health Cap City Half Marathon, Quarter Marathon, or 5K race to sign up.

Chuck Marshall Art Exhibit “Visual Adventures”  February 10

Please join the GVWC’s very talented fine artist, Chuck Marshall, at the Opening Reception for his “Visual Adventures “ exhibit on February 10 from 4pm to 8pm at the Hayley Gallery in New Albany. Details are found at Hayley Gallery website. Congratulations Chuck!

Route of the Week

This week’s route can be found here.

Motivation of the Week

Albert Einstein

Finishing Line

I hope to catch you all this Saturday. Until then, whatever you do, finish strong!

Larry

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GVWC Weekly Newsletter | January 23, 2018

Greetings!

We are back, baby! Well, we were back walking for at least this past Saturday. It felt good to get back to walking with the group, breathing fresh air, soaking up some sunshine, and sharing coffee afterwards. I hope we can make it two in a row this Saturday.

Stuff in the newsletter this week:

  • GVWC is Official AAMWWI Training Partner for the Walk in August
  • This is Not Your Father’s Plank
  • Keeping Joints Healthy
  • GVWC Steering Committee Kicked off First Meeting

GVWC members Jeff Darbee and Nancy Recchie are enjoying their trip to Spain, having walked 8 miles around Madrid, and 7 miles in Segovia. Nancy said there are a few hills to tackle also.  The photos below were taken while the couple was in Ronda, Spain—after 6 miles and the equivalent of 26 flights of stairs!

Nancy Jeff Spain 2Nancy Jeff Spain 1

GVWC is Official AAMWWI Training Partner

As you may know, last year the GVWC partnered with the African American Male Wellness Walk Initiative (AAMWWI) in their annual 5K walk held in August. The organization’s goal is to raise awareness for black men to move more, know their numbers, and see their doctor. Not only was I on the planning committee, but at the Walk last year, we had a vendor booth and a “passion team” of 22 members who walked in the 5K event. This year, the 15th anniversary of the event, is expected to be even bigger and better—an impressive goal, considering last year there were about 20,000 walkers. The GVWC is also increasing our participation!

I am thrilled to announce that GVWC is the official training program for this year’s event on August 18. The GVWC will welcome those who sign up for the event on Saturday mornings to train with us so they are comfortable and strong for the 5K. Of course, we hope everyone who walks with us develops the healthy habit of exercising on a regular basis that lasts long after August 18. While details are still being worked out, look for more information in future newsletters and on AAMWWI website and Facebook page. Incidentally, if you go to the AAMWWI Facebook page and click on the top video, you will see many members of the GVWC in a promotional video from last year!

Not Your Father’s Plank

You should toss out that goal to hold a plank for 3 minutes. That’s so 2017. While planks have replaced crunches as the most effective core exercise, this article from the FurtherMore blog discusses misconceptions about the value of long-holding a plank. Indeed, it seems that holding a plank for a long period of time only prepares you for holding a plank for a long period of time. It does little to help you in daily living and recreational activities. The author emphasizes that this plank exercise regime is a total body powerhouse workout that combines mobility with stability. All you need is a pair of shorts and shoes and an area of your house about 4 feet by 7 feet. With cold temperatures and treacherous road conditions, there are no excuses for knocking out some type of cardio/core/strength/mobility workout.

Keeping Joints Healthy

Many of us deal with some form of arthritis, inflammation of the joints. For me, I have osteoarthritis. Most of my issues are in my hips and spine. I have made adjustments over the years in my exercise routine to help keep the issue in check; most notably, I switched to a low impact workout (walking) and working on range of motion. This article from the VeryWell blog offers 9 tips for maintaining good joint health. Just like keeping our cars running smoothly, it is all about routine maintenance of our bodies.

GVWC Steering Committee Meeting Kicked Off First Meeting – Next One – February 17

It was a great kickoff meeting for our new GVWC Steering Committee. Nine of us reviewed the Club survey, shared ideas, and formed plans for a great 2018, though we need more help.
The survey helped reinforce our mission. The top 4 most important things for Club members in order from the survey are fitness, training and social (tied), and community. New ideas discussed include a new member welcome, weekly pacers, assistance with AAMWWI training, additional support and marketing from the German Village Society, and additional marketing of our Club message for membership expansion.

Although the plan is for the committee to meet every 2 months, to keep the momentum from our first meeting, we will meet next month at Valters on February 17 at 10am. Please join us. There are lots of ways to get involved.

Route of the Week

This week’s route can be found here.

Motivation of the Week

 

 

 

 

get out what put in

Finishing Line

I hope to catch you all this Saturday. Until then, whatever you do, finish strong!

Larry

GVWC Partners

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GVWC Weekly Newsletter | January 16, 2018

Greetings!

There are no words for this bad weather. Well, none that are appropriate for this G-Rated newsletter. Think positive and maybe—collectively—we can will the weather conditions back to walkable for Saturday. Fingers crossed!

Stuff in the newsletter this week:

  • Chronic Pain – Anti-Inflammation Diet May Help
  • Food for Thought
  • GVWC Membership – Thank You!
  • GVWC Survey – Last days to give your feedback
  • First GVWC Steering Committee Meeting this Saturday
  • Your socks are in!

Chronic Pain – Anti-Inflammation Diet May Help

We know our diet influences various aspects of our health. Improving the types of foods we consume can make a big difference in our health, including reducing pain and alleviating joint and gut inflammation. This article from the Cleveland Clinic offers 7 steps for pain relief by focusing on an “anti-inflammation diet.” Many of these suggestions are familiar and help improve other health-related issues. But, this reinforcement may just provide one more incentive for us to eat colorful and whole foods, and to reduce sugar and alcohol in our diet.  Thanks to Gail Gross-Brown for the submittal. (Thanks to all who send me articles!)

Food for Thought

Here are a couple short blurbs from Seth Godin’s blog that are good reminders for this new year (Seth describes himself as a writer, a speaker and an agent of change):

Start small, start now

This is much better than, “start big, start later.”

One advantage is that you don’t have to start perfect.

You can merely start.

Kindness scales

It scales better than competitiveness, frustration, pettiness, regret, revenge, merit (whatever that means) or apathy.

Kindness ratchets up. It leads to more kindness. It can create trust and openness and truth and enthusiasm and patience and possibility.

Kindness, in one word, is a business model, an approach to strangers and a platform for growth.

It might take more effort than you were hoping it would, but it’s worth it.

GVWC Membership – Thank You!

Thanks to everyone for renewing your GVWC membership for 2018!  We have 61 official members. Just in case you forgot or have yet to master your New Year’s resolution for procrastination, you can still renew your $15 annual membership fee by sending a check made out to “German Village Walking Club” to 41 W. Frankfort Street, Columbus, Ohio 43206.  Or hand it to me … if we ever walk again. [This is me being pessimistic.]

GVWC Survey

Thanks to all who have completed the GVWC survey.  As we work to make the GVWC even better, we have created this short survey to get your impressions about the Club. If you have not completed it, please do so this week as we prepare for our new GVWC steering committee meeting this Saturday.

This Saturday New GVWC Steering Committee Meeting

Join us at Winans on January 20 at 10am (after our weekly walk and schmooze) to kickoff the GVWC Steering Committee. We are soliciting suggestions for Club events and activities in 2018. You can come to this one meeting to provide your insights or sign on to be part of the official steering committee, which will meet every 2 months. If you would like to learn more about the GVWC Steering Committee, please email me. I hope you will join me in taking the Club to a new level!

Your Socks Are In!

For those of you who took advantage of Second’s Sole offer for a free pair of Feetures! socks, I will have them at Winans after our walk this Saturday. [This is me being positive!]

Route of the Week

This week’s route can be found here.

Motivation of the Week

change make it

Thanks, Jim McVay, for the MOTW.

Finishing Line

I hope to catch you all this Saturday. Until then, whatever you do, finish strong!

Larry

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GVWC Weekly Newsletter | January 9, 2018

Greetings!

We just can’t catch a break from this dreadful, frigid weather! Fingers-crossed that we can get together this Saturday. I know you are not deterred and have found other ways to keep your exercise regime going. This is a great time of year to work on strength and flexibility. Enjoy it all!

Not all was lost last Saturday morning. Fifteen hearty souls got together at Valter’s for breakfast. Always scrumptious!

Stuff in the newsletter this week:

  • Requesting your feedback – Take a few minutes to help us out with a quick survey
  • Share your thoughts at our first GVWC Steering Committee Meeting – January 20
  • Don’t Underestimate the Health Effects of the Outdoors
  • Your socks are in!

Requesting Your Feedback!

REGARDLESS OF WHETHER YOU ARE AN OFFICIAL CLUB MEMBER OR HOW OFTEN YOU WALK WITH US (IF AT ALL), WE WANT YOUR FEEDBACK! As we work to make the GVWC even better, we have created this short survey to get your impressions about the Club. Your answers are important!  Not only do your answers help us make sure we’re doing things that you value, they also help us work together with our partner/sponsors. It takes less than 3 minutes to complete.  We will discuss the survey results at the January 20 Steering Committee meeting. Thanks for all your help and input to make the GVWC a great walking club!

New GVWC Steering Committee – Catch the First Meeting – We Know You Have Suggestions!

Join us at Winans on January 20 at 10am (after our weekly walk and schmooze) for the kickoff meeting of the GVWC Steering Committee. We are soliciting suggestions for Club events and activities in 2018. You can come to this one meeting to provide your insights or sign on to be part of the official steering committee, which will meet every 2 months. If you would like to learn more about the GVWC Steering Committee, please email me. I hope you will join me in taking the Club to a new level!

Don’t Underestimate the Healthy Effects of the Outdoors

Sure, the temperatures are hanging in the single digits lately. Which is not unexpected. After all, it is Winter, and we are in the Midwest. But don’t underestimate the healthy, positive effects of being outside—even in bitterly cold conditions. I have always maintained that doing miles outside helps me as much mentally and emotionally as it does physically. Check out this article from MBGPlanet which provides a little more science behind the healthy and restorative impacts of getting outside, moving, and (someday soon!) smelling the roses.

Here is a bonus article from MGBmindfulness with 9 great tips for preparing your body for the new year. There are 3 or 4 that I am starting to practice, and for me, the most important tip from the article: “No. 1 – Let that sh*t go!”

Your Socks Are In!

For those of you who took advantage of Second’s Sole offer for a free pair of Feetures! socks, I will have them at Winans after our walk this Saturday.

Route of the Week

This week’s route can be found here.

Motivation of the Week

weak end

Finishing Line

I hope to catch you all this Saturday. Until then, whatever you do, finish strong!

Larry

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