GVWC Weekly Newsletter |April 14, 2020

Greetings!

I don’t know about you, but since the Stay At Home orders have been in effect, I’ve been feeling particularly exhausted. It’s counter-intuitive … because I’m doing less. Sure, I’m still working my regular job (fortunately!), but I don’t go anywhere. I barely walk anywhere. So why am I so tired all the time?

All things considered, I have come through this reasonably unscathed. While we have friends who have fallen gravely ill, my family has been very fortunate.  Thankfully. It’s just me and Mrs. Walksfast at home, and it’s a big enough place that we don’t have to interact with each other during the workday. So far, so good. My kids are grown, so I’m not responsible for managing their education or keeping them entertained. We’re pretty fortunate. While many of our partner-businesses are struggling to keep the doors open, none of my family members has been furloughed. Their jobs are secure. We don’t work in the health care industry or are considered front-line essential workers. We’re out of harm’s way. Both sets of parents–my wife’s and my own–are deceased, so we aren’t facing the fear and uncertainty of keeping them safe. All in all, we’re doing OK. So why am I so tired all the time?

I confess all of the above with extreme empathy. I’m not bragging about how great I have it. On the contrary, I want people to understand that if I’m struggling — someone who has it so easy — we can expect that people who are going through even one of the above stressors must definitely be hanging on by a thread.

With all due respect to the Governor and (my fav) Dr. Acton, we’re not in this together. Or, more accurately, we’re not in this the same. Some of us are in it more than others. It is incumbent on each of us to bring extreme empathy to every situation. Maybe you’re aware of the stressors people are dealing with, maybe you’re not. But you certainly don’t know their ability to deal with stress. Everyone has a different stress tolerance. So why am I so tired all the time?

Check out this 7-minute video of Maslow’s Heirarchy of Needs. The uncertainty everyone is facing in these extraordinary times is the epitome of what happens when our lower level needs, like security, are threatened. This article, Why Am I So Tired, does a terrific job explaining the biology and physiology of stress and trauma. As the article suggests, “focus on grace and self-compassion as you navigate this unprecedented time. Take a walk, take a bath, take a nap, take deep breaths, ask for help, help where you can, and know that whatever you are feeling is completely normal, and whatever you need to do to love on and care for you during this time is okay.” That’s not just good advice for you, but for the people in your world, too. Give them space. Give them time. Treat them with extreme empathy.

I hope everyone is doing well and staying healthy. It looks like we may be hitting the peak and turning a corner in the next week or two. Please stay vigilant in your social distancing. Wear your masks when you’re out in public. Wash your hands frequently. We can ill-afford to have a rebound in the numbers. Keep it going!

In the newsletter this week:

  • Fun with Masks
  • Chicken Wing Surplus
  • Helping Our Partners
  • Pedestrianism

Fun With Masks

Here are Sandy and Phyllis sporting their homemade masks.  Please submit yours for posting in the newsletter!

SandyPhyllis

Chicken Wing Surplus

Do you know the two biggest times of the year for chicken wing consumption? If you guessed during the Super Bowl and the NCAA Men’s Basketball Tournament, you were right. Guess what that means? Thanks to the coronavirus, there’s a massive chicken wing surplus in the United States. Not only is the nation’s chicken-wing-stockpile at its peak, but the price per pound of wings is down about 50%. It may be a good time to buy chicken wing futures.

Helping Our Partners

Valter’s and Winans are still shut down except for carry out orders. They have been very generous to us. Today, more than ever, they need our support (as do other restaurant and bar owners).

You can assist Valter by ordering carry out: call 614 444-3531 or https://valtersatthemaennerchor.com/.

Anyone looking for treats from Winans, including chocolates, coffee beans or bottles of wine, email your request to germanvillage@winanscandies.com to schedule curbside pickup or delivery. Or order online at www.winanscolumbus.com.

Don’t forget that you can also order all your walking and running needs from Columbus Running Company:  https://www.columbusrunning.com/

Pedestrianism

The sport of walking goes way back to a time when the sport’s champions were the country’s first celebrity athletes. They were even on trading cards! The best part for me is that naps have always been part of the sport. Maybe that’s why I like it so much. Here are the details from the Smithsonian Magazine.  Thanks, Deb, for the submittal.

Motivation of the Week

4-14-20

Finishing Line

Till we walk together again. Until then, whatever you do, finish strong!

Larry

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GVWC Weekly Newsletter | April 7, 2020

Greetings!

“It was the best of times; it was the worst of times”. This famous opening line of the Charles Dickens classic, A Tale of Two Cities. It couldn’t be a truer description of the current world situation as a result of COVID-19. Apparently, times like these – a world pandemic – bring out the worst in some and the very best in others. Selfish acts that make me sad range from Letters to the Editor suggesting the aged and infirm are expendable, to residents flouting Stay at Home and Social Distancing orders. I’ve also seen extraordinarily selfless acts. Not just among frontline healthcare workers, who put their lives on the line every day to treat the sick, but fire fighters, police officers, and “essential workers” like grocery store cashiers, postal workers, and delivery drivers. These people inspire and amaze me.

I cannot begin to express my heartfelt appreciation for doctors, nurses, technicians and aides—everyone who works in hospitals, nursing homes and other health facilities. I cannot imagine the stress they endure. Knowing what they deal with, I do not know how they make it through the day. I am impressed with their ability to gather the strength to power through. They make incredible sacrifices for us at the incredible risk to their own lives and the lives of their family.   Selfless. Selfless. Selfless.

Dr. Amy says, not all heroes wear capes. Amen.

We have several healthcare professionals in the GVWC. Nurse Lynn, who said during our Zoom Coffee on Saturday morning, “We are in a rock star state. We are doing everything right. Do whatever Dr. Acton and Gov. DeWine tell you to do.” Nurse Catherine is heading to Detroit to help that community where the curve is still rising. Dr. Neil, Dr. Steph, Dr. Alex, Dr. Dennis. Mark is at Children’s Hospital. Thank you, thank you, thank you!  God bless you all and your families to stay safe and healthy. (I am sorry if I missed someone.) All y’all are heroes!

Make Wexner Medical Center Caregivers Smile

Speaking of appreciation, email BRAVO@osumc.edu with your encouraging words, pictures and videos to support our frontline healthcare workers at the Wexner Medical Center.

Flattening the Curve, Baby!

the curve data

Still Helping Our Partners

Valter’s and Winans are still shut down except for carry out orders. They have been very generous to us. Today, more than ever, they need our support (as do other restaurant and bar owners).

You can assist Valter by ordering carry out: call 614 444-3531 or https://valtersatthemaennerchor.com/.

Anyone looking for treats from Winans, including chocolates, coffee beans or bottles of wine, email your request to germanvillage@winanscandies.com to schedule curbside pickup or delivery. Or order online at www.winanscolumbus.com.

Homemade Face Masks

Send us pictures of your homemade masks, and we will post them next week!

Youngsters Won’t Get This

On a lighter note, did you see Ohio animator creates tribute, parody video of DeWine & Acton? Youngsters likely won’t get this. Skip directly to the video here: https://youtu.be/awc0blNamSo

Motivation of the Week

https://www.facebook.com/dailygoalcast/videos/how-being-in-quarantine-can-change-the-world/2732577793537421/

Finishing Line

Happy Passover and Easter!  Till we walk together again. Until then, whatever you do, finish strong!

Larry

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GVWC Weekly Newsletter | March 31, 2020

Greetings!

I hope this finds you and your loved ones healthy and safe. I hope, too, you are finding, as best as possible, some good amidst all of this uncertainty. Keep walking, keep breathing fresh air, and keep enjoying the time to reconnect with friends and family—though at a safe distance.

In the newsletter this week:

  • Join Me – A Post-Walk Coffee Zoom this Saturday at 10am
  • Donating PPE
  • Helping Our Partners
  • Homemade Face Masks
  • Ring, Ring, Ring: COVID-19? Beware Your Filthy Cell Phone

Join Me – A Post-Walk Coffee Zoom this Saturday at 10am

Once upon a time, the GVWC used to meet every Saturday morning at 8am to walk 3 or 5 miles through downtown parks and neighborhoods. Afterwards, we used to gather at Winans Chocolates and Coffee to socialize and solve the world’s problems. Remember that? It was one of my favorite things. And it seems like so long ago. Turns out, we can adapt! Mrs. WalksFast has organized a Zoom for us to gather this Saturday (April 4) at 10am—just like we used to do in the Olden Days. So, get up and get out early to get your walk in, and join me for coffee on your computer or phone. (Connect here: https://us04web.zoom.us/j/112356814. Meeting ID: 112 356 814. Turn on your camera and use your computer’s audio. No registration or account required.) BYOC.

Donating Personal Protection Equipment (PPE)

GVWC member, Deb Hudson, says her sister, a manager for OhioHealth Rehabilitation, is reaching out wherever she can to request supplies, including personal protection equipment (PPE), for their operations. According to the State of Ohio’s coronavirus.ohio.gov, the need for PPE is dire. Taking care of a patient who is in intensive care for a 24-hour shift requires:

  • 36 pairs of gloves
  • 14 gowns
  • 3 pairs of goggles
  • 13 N-95 face masks

You can coordinate your donation here: supplydonation@ohiohealth.com. We know healthcare professionals put their health on the line every day to care for patients with COVID-19. While there is no way to adequately thank them for their service, if you have something to give, it’s a small way to help out. Thanks.

Helping Our Partners

As you know, Valter’s and Winans are shut down, except for carry out orders. They have been very generous to us. Today, more than ever, they need our support (as do other restaurant and bar owners).

You can assist Valter by ordering carry out: call 614 444-3531 or https://valtersatthemaennerchor.com/.

Anyone looking for treats from Winans, including chocolates, coffee beans or bottles of wine, email your request to germanvillage@winanscandies.com to schedule curbside pickup or delivery. Or order online at www.winanscolumbus.com.

Also, you can still shop on-line at Columbus Running Company to get new shoes and apparel for all that walking you have been during the Stay At Home orders.

Homemade Face Masks

If you heard Ohio’s top “Capeless Hero” on Governor DeWine’s daily press briefing, Dr. Amy Acton suggested in response to a reporter’s question, it’s a good idea for people to wear homemade facemasks to the grocery store or pharmacy. (As you know, those are about the only places we should be going.) While offering no protection from acquiring the virus, homemade masks can prevent us from spreading it if we are unknowingly infected. Dr. Acton’s logic: if everyone wears a face mask, no one can unwittingly spread the virus. An article in today’s New York Times, Should I Make My Own Mask?, advocates “there is probably some benefit to covering our faces in public.” According to the design principles found in the Minnesota Department of Health’s Interim Guidance on Alternative Facemasks (dated March 27, 2020), the GVWC balaclava could be useful.

LSS mask

Facemask or no, continue to practice good hygiene to avoid COVID-19: wash your hands with soap and water for at least 20 seconds (or use hand sanitizer with 60% alcohol), avoid touching your face with unwashed hands, cough/sneeze into your elbow (or a tissue to throw away), and stay home.

Ring, Ring, Ring: COVID-19? Beware Your Filthy Cell Phone

According to this article from the March 23 issue of Retail Food Safety Forum, “A typical cell phone has approximately 25,000 germs per square inch compared to a toilet seat, which has approximately 1,200 germs per square inch, a pet bowl with approximately 2,100 germs per square inch, a doorknob with 8,600 germs per square inch and a check-out screen with approximately 4,500 germs per square inch.” Enough said.

Motivation of the Week

3-31-20

Finishing Line

Till we walk together again. Until then, whatever you do, finish strong!

Larry

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GVWC Weekly Newsletter | March 24, 2020

Greetings!

At this point, most of us are likely on information overload. We are bombarded by news about the coronavirus: the mounting number of infections and deaths; the limitations put on our lifestyle; all the uncertainty. It’s not just information that causes stress, it’s the helplessness. What do we do? What can we do? What is in the best interest of the health and welfare of ourselves, our families, our colleagues, and our community? It is overwhelming.

I am an engineer by training, so I appreciate how this crisis is about math and science. It comes down to an equation and, unfortunately, there are people on both sides of the equation. The numbers of infections and the rising death toll increase exponentially. It is a fact. We have seen those numbers coming out of China, out of Italy, out of Spain. And now the numbers are increasing exponentially here in the U.S.

You have heard of flattening the curve. That is math. That is science. It is not opinion. It is not speculation. Over the last couple of weeks, I have been called out by people for my forthrightness, not just about washing our hands and surfaces, but by staying away from each other. Certainly my position has evolved over the last few weeks, but as soon as I realized the severity of the situation (thanks mostly to Governor DeWine and Ohio Department of Health Director, Dr. Acton), I have been a firm proponent of social distancing. Indeed, I last shook hands with someone two and a half weeks ago, and feel bad about what I could’ve spread.

Social distancing is paramount. That means working from home and avoiding gatherings. People who feel this is bunk are only putting the lives of Americans in jeopardy—maybe even their own loved ones.  By ignoring the Governor’s stay at home order, all these people are doing is helping to extend the need to keep our lives restricted to stave off the threat.

You do not have to have the symptoms to be a carrier. You can infect lots of people, vulnerable people, maybe someone close to you!

These are tough days, really tough days for some. The decision-making is complicated and not everyone is going to get their way. It is about saving lives by breaking the stranglehold of this virus which is the only way we have now that will allow us to get back to “normal.”

I offer my sincerest thanks to Governor DeWine and Dr. Acton for their vision and setting the example for our nation to overcome this virus. It makes me proud as an American to see people pulling together to get through this crisis. My heart breaks for those who are making real sacrifices. I can’t even imagine.  I only have to stay home, conduct my work, modify my life a bit, and try to support local businesses as much as possible. Easy-peasy. For many, it’s not so easy. Families dealing with having children home from school; the elderly being restricted from seeing family members; healthcare providers who work till exhaustion to assist the sick and needy; others who work overtime and on overload to figure out a solution to the crisis. Mostly, my heart breaks for people who, in an instant, lost their income and for those who have become sick and those whose loved ones have succumbed to the virus.

We are Americans. We are resolute. We will survive. We will thrive again. Please be kind and compassionate to each other. We are all in this together. To my GVWC family: I miss you all, and I can’t wait till we walk together again.

Stay well and be well, everyone!  Love you.  Larry

To that end, as you all know, Governor DeWine has shut down restaurants and bars in a dramatic effort to flatten the curve to reduce the spread of the coronavirus. As a result, many people are out of work and these businesses are reduced to carry out orders, shrinking their revenues drastically and unsustainably. Please do what you can to support our local businesses, in particular, two of our GVWC partners, Valters and Winans. Please order carry out meals from Valters, and buy coffee and chocolates from Winans. It is the least we can do.

Motivation of the Week

3-24-20

Thanks,  Steph Waterman, for the submittal.

Finishing Line

Till we walk together again. Until then, whatever you do, finish strong!

Larry

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GVWC Weekly Newsletter | March 17, 2020

Greetings!

These are extraordinary times. Surreal really. While it seems like there’s very little we can do, I’ll remind you of the regular stuff, like wash your hands, keep your distance, and stay home if sick; as well as suggest some not-so-obvious things, like supporting local restaurants by ordering carry-out and/or purchasing gift cards, practicing “social-media-distancing” by limiting (or eliminating) the time you spend on Facebook, et.al., and checking on the needs of people in those high risk groups. Finally, never has it been more important to take a walk outside to breathe fresh air. However, because it is a group activity, we are canceling our Saturday morning walks indefinitely.

In the newsletter this week:

  • Finding a Way
  • Cross Fit, No Problem
  • Other Ways to Deal with Covid-19

Finding a Way

We are presently living through extraordinarily stressful times. Can we go outside? If so, what can we do? Do we need to stay inside? If so, what can we do? People in Spain showed up at their windows and on their balconies to sweat with their neighbors during a lockdown as a local fitness trainer led classes from a nearby rooftop.

Cross Fit, No Problem

The article begins, “Shirtless, sweaty and extremely jacked.” Yeah, it’s about CrossFit. But CrossFIt ain’t just for young people anymore. Plenty of us oldies are getting on the CrossFit train. Read Why CrossFit Is Going After Your Grandpa. “An inside look at the hardcore fitness brand’s audacious pivot to senior citizens.” For reals.

Other Ways to Deal with COVID-19

I’m no expert, of course, but I offer these couple of suggestions for how to deal with this COVID-19 madness. First, get your news from the source. Governor DeWine holds daily news conferences, usually around 2pm or 3pm, where he makes announcements and offers updates, which are broadcast on TV, and livestreamed on Facebook and The Ohio Channel. Second, and closely related, avoid getting your news only through headlines, filtered through others, or from Facebook. Third, know the facts. From a public health perspective, the Ohio Department of Health’s COVID-19 portal and the Center for Disease Control’s COVID-19 page offer science-based explanations for why these drastic measures must be implemented. Finally, know that this will end. Someday. In her remarks on Thursday, Ohio Department of Health Director, Dr. Amy Acton, estimated that in Ohio it will peak in late April to mid-May. (At today’s press briefing, she suggested early June.) Those dates are by no means guaranteed and, relatively speaking, a long time from now. But at least it’s something. If we get back to normal sooner: Yay!

Route of the Week

No official walks until further notice.

Motivation of the Week

3-18-20

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 |March 11, 2020

Greetings!

Rough week. Short and late newsletter.  One message:  as mentioned a zillion times, make sure you do a good job of washing your hands, and staying home if you are sick.  Here is a good article from Ohio Health blog about the corona virus.

In the newsletter this week:

  • This Saturday – March 14 – Coffee Talk with Molly & Andrea
  • Fun Sunday Walk for Me

This Saturday – March 14 – Coffee Talk with Molly & Andrea

The last couple weeks at Winans, some of us have been having lively discussions about social issues:  affordable housing, minimum wage, urban gardens, etc. We will continue these “roundtable discussions” at Winans after our walk this Saturday, March 14 (around 9:15am). Joining us will be Molly Tafrate, chief operating officer of SocialVentures, and Andrea Applegate, board chair. They will share with us how social enterprises help solve some of our community’s great challenges. Thanks, Molly and Andrea!

Fun Sunday Walk for Me

Here are a couple pictures of people and things I ran into on my 5-mile walk Sunday morning; Aaanold, and a famous De Lorean.  You don’t get this on a treadmill:

arnold 2

de lorean

Route of the Week

This week’s route can be found here.

Motivation of the Week

3-11-20

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 | March 3, 2020

Greetings!

Brrr! It was cold on Saturday for our walk. And windy! Yet, today, it’s 50 degrees. I guess what they say is true: If you don’t like the weather, stick around. It will change. Speaking of change, don’t forget to change your clocks to Daylight Savings this Saturday night/Sunday morning.  Spring forward!

In the newsletter this week:

  • 10 Foods for Longevity. 10 Foods for Improved Immune System.
  • March 14 – Coffee Talk with Molly & Andrea
  • 5 Stomach Symptoms You Should Never Ignore
  • When a Broken Heart is Real

10 Foods for Longevity. 10 Foods for Improved Immune System.

Who doesn’t want to increase their longevity, and improve their immune system? Here are a couple articles recommending foods that will help achieve each one: Here is the Longevity article. Here is the immune system article.  If you want to try to kill two birds with one stone, just eat lots of broccoli, seeds, nuts and vegetables, which should cover both lists.

March 14 – Coffee Talk with Molly & Andrea

The last couple weeks at Winans, some of us have been having lively discussions about social issues:  affordable housing, minimum wage, urban gardens, etc. We will continue these “roundtable discussions” at Winans after our walk on March 14 (around 9:15am). Joining us will be Molly Tafrate, chief operating officer of SocialVentures, and Andrea Applegate, board chair. They will share with us how social enterprises help solve some of our community’s great challenges. Thanks, Molly and Andrea!

5 Stomach Symptoms You Should Never Ignore

Ugh. Stomach issues are no fun. And I’m particularly vulnerable to them during races. I think because I’m all keyed up. Here are 5 Stomach Symptoms You Should Never Ignore and what they can mean and, most importantly, when to call your doctor.

When a broken heart is real

There’s nothing worse that losing a loved one or experiencing a tragedy. And the pain feels real. Really real. Here’s a brief interview with a cardiologist who answers the question, Can You Die Of A Broken Heart? (Quick answer: yes, but it’s rare.) If that makes you too sad, check out this video of a toddler relentlessly chased by a herd of golden retriever puppies.

Route of the Week

This week’s route can be found here.

Motivation of the Week

3-3-20

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 25, 2020

Greetings!

There was plenty of sunshine and dry pavement on Saturday which meant it was a perfect day for walking. And, the conversation was lively at Winans. To quote my favorite jazz trumpeter and artistic director, “It don’t get no better than that!”

In the newsletter this week:

  • Happy 5-Year Anniversary GVWC!
  • Developing Simple, Small Habits for Better Health
  • How Much Exercise Needed After 65
  • Fast Walkers Live Longer

Happy 5-Year Anniversary GVWC!

This month the GVWC celebrates our fifth anniversary! Quite an accomplishment—especially considering our inauspicious start. I don’t know if you remember how ridiculously, brutally cold it was during the winter of 2015. Indeed, the wicked temperatures, similar to what we’ve experienced this year but more sustained, broke records from Canada to Florida. The first few sentences of this article, Polar vortex brings more historic cold in eastern U.S., from the February 20 edition of The Washington Post, says it all:

Friday arrived with an icy slap as Arctic air surged into the eastern United States. The cold snap caused long-standing records to tumble across the Midwest and Eastern Seaboard.

The Post article appeared only days before this article, Walking club founder takes exercise in stride at Schiller, was published in the German Village Gazette to promote the official launch of the GVWC. You may wonder why the photo accompanying the article—about an outdoor walking club—is taken in my living room. 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 alone at the Schiller Statue waiting eagerly for someone to show up to walk with me, people (again, my wife) reassured me the walkers would come as soon as the weather became more temperate.

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

schiller lonely Feb 2015

Standing there alone in the park, I surely felt like the German Village Idiot.

But we have come a long way since those first few brutal weeks of winter weather.  The GVWC is dedicated to promoting walking as a fantastic form of fitness. We also seek to build the walking community in the urban core and engage our walkers in giving back to our neighbors and in our community. We’re proud of how much we’ve grown. We’re grateful to count each of you as friends. And we’re excited about the road ahead.  Thanks to all of you who make this a great Club to hang out with on Saturday mornings.

Here is the happy group at Winans after last Saturday’s walk:

2-22-20 pic at winans

Developing Simple, Small Habits for Better Health

At the GVWC, we talk about making small changes to improve our health by creating healthy habits, one small habit at a time. Check out this article from MyDomain with recommendations for 10 simple habits to improve your health. I bet many of you have incorporated some of these habits, including eating more plants, embracing healthy fats, and the one about sleep & preparing for sleep. Oh, who am I kidding. I can fall asleep on a dime. Ask Mrs. WalksFast who has permanently revoked my movie-picking privileges. (She’s never forgiven me for the National Treasure debacle.)  Sometimes, I don’t make it through the opening credits.

How Much Exercise Needed After 65

Did you see the article from the Verywellfit blog discussing exercise for “old” people. (Hey! I resemble that remark.) My takeaway from this article is that it isn’t just routine “exercise” that is needed. It’s mixing in different types of workouts into your exercise routines. It’s the variety that matters. I believe that adults at every age—regardless of age—need to incorporate different types of workouts into their exercise regime. This includes cardio, strength training, stretching/flexibility, and balance work.

Fast Walkers Live Longer

Via text from Mr. Otto Beatty III: “Fast walkers live longer, says Thomas E. Yates, Ph.D. Researchers found that women who walked at a brisk four-miles-an-hour pace lived about 15 years longer – to age 87 – than slow walkers. For men, it was nearly 20 years longer – to age 86. This was regardless of weight or waist circumference, showing that physical fitness may be a better indicator of longevity than body mass index (BMI). Thomas E. Yates, Ph.D. is professor of physical activity, sedentary behavior and health at University of Leicester, UK, and a lead author of the study using data from 475,000 people, published Mayo Clinic Proceedings.” And you all laughed at me, LarryWalksFast. Who is laughing now!?!

Route of the Week

This week’s route can be found here.

Motivation of the Week

2-25-20

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 18, 2020

Greetings!

You know the old joke about Columbus weather. If you don’t like it, wait a minute. It will change. And the weather lately is all over the place. You just have to adapt and dress for the conditions not the calendar. Good thing we know how to dress at the GVWC to work in our Saturday morning walks. Keep it going, everyone. We are more than half-way through February—even with that extra day tossed in this year!

In the newsletter this week:

  • Six Exercises – Full Body Workout
  • More Time Efficient Multi-Muscle Group Exercises
  • The Health Benefits of Massage
  • 6 Brilliant Diet Swaps
  • Webinar | “Walkability at the Ballot Box”

Check out our friend, Diedre Allen, getting after it on her walking/hiking workout in her new town of Las Vegas. That bright blue sky looks amazing. Diedre, we miss you. Thanks for keeping the GVWC spirit out west!

Diedre in LV 2-15-20

Six Exercises – Full Body Workout

Check out this full body workout of six exercises which can be accomplished just using simple home-gym equipment. It includes three of my favorites: pull ups, box jumps, and the plank. I usually do them on Wednesdays for a quick 15-minute workout using high intensity interval training (HIIT). I set up 15 bodyweight exercises, 45 seconds on, 15 seconds of rest, then onto the next exercise.

More Time Efficient Multi-Muscle Group Exercises

Here are more body weight exercises from the Verywellfit blog that work multiple muscle groups at once giving you more bang for your buck when working to improve your strength. These 12 different exercises give you more options to incorporate into a bodyweight exercise routine. Mix and match, change it up. These workouts are great for those stay-in wintery days.

The Health Benefits of Massage

Not always, but sometimes, when we’re lucky, the stuff we want to do is the same as the stuff that’s good for us. Such is the case for massage therapy. In addition to relieving stress (and just pampering yourself), there are real Health Benefits of Massage. Indeed, “many doctors are including it in their complementary therapy plans. Some insurance companies have even added massage therapy to their coverage for various conditions.” Hmm, I need to get me some of that insurance.

6 Brilliant Diet Swaps

If you’re looking to lose weight or you’re ready to eat healthier there are a few smart food trades you can adopt that will give you a whole new approach to eating. For instance, instead of sour cream on your tacos, try Greek yogurt. Instead of snacking on pretzels, try popcorn. Instead of mayo on your turkey club, try mustard. All of these are excellent new habits to incorporate into your new approach to healthy eating.

Webinar | “Walkability at the Ballot Box”

Are you interested in walking the talk right to the ballot box? Then you may want to participate in an upcoming webinar “Walkability at the Ballot Box” (March 11, 2020 at 2pm) presented by America Walk. “It’s an election year, so it’s especially important that our elected officials and decision-makers are educated about issues that are important to our families and communities.” More details and to register here.  This webinar is intended for those just starting out on the walking path as well as those interested in learning more about ways to engage with candidates and local officials to prioritize walkability initiatives.

Route of the Week

This week’s route can be found here.

Motivation of the Week

2-18-20

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 11, 2020

Greetings!

Finally! We got some snow on Saturday. I had almost forgotten it was winter. It was a nice morning for a walk, but we did encounter a little ice along the way. As a reminder, we all need to be prudent about staying aware of pavement conditions while walking – which is discussed in one of the articles below.

In the newsletter this week:

  • Embrace Age
  • Snow and Ice
  • Setting up your kitchen for success
  • Training for a marathon slows cardiovascular aging

Embrace Age

Studies show that people who embrace getting older live longer. It is the power of positivity. The study shows that you can live 11 to 15% longer—and are likely to live to age 85 and older. Here is an article from the Verywellmind blog with the details and recommendations for improving the act of positive thinking. One suggestion is to hang with other positive-thinking people. I think we at the GVWC are positive thinkers and we naturally help each other out with the positive mindset.

Snow and Ice

During the winter, we cancel our walks if road conditions are slippery or icy. Sometimes it is very clear when to cancel. Other times, it’s not as straight forward, like this past Saturday. The pavement on our walk was mostly clear. However, the few areas that had some ice (primarily from runoff) made paths and sidewalks particularly treacherous. During sub-freezing temperatures, we must be more careful while walking. Pay attention to the pavement conditions, slow the pace, and adjust our gate to keep our feet underneath us and spread a little wider. Here is an article from RunnersWorld with recommendations for running in the snow and ice.

Setting up your kitchen for success

While dining out every so often is a treat, I believe there’s something about homecooked meals that makes them extra delicious. Turns out, research consistently shows that cooking at home improves the quality of our diets by steering us away from carbohydrates, sugar and fat. Check out this helpful article on How To Set Up Your Kitchen For Success. I’m lucky. Mrs. WalksFast likes to cook, so I’m the beneficiary of her homecooked meals. (Yes, I am shamelessly sucking up to her.)

Training for a marathon slows cardiovascular aging

Considering your first marathon? Thinking about your next marathon? You may find inspiration from this article Ready For Your First Marathon? Training Can Cut Years Off Your Cardiovascular Age. A slow and steady six-month training program designed to gradually build up endurance and mileage gave a group of novice runners, ages 21 to 69, an impressive boost to their heart health. Indeed, the study found that scientists can reverse the processes of aging that occur in the blood vessels. Yeah, and you thought a marathon will kill you. Turns out it can help you live longer!

Route of the Week

This week’s route can be found here.

Motivation of the Week

2-11-20

Finishing Line

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

Larry

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