Monthly Archives: December 2015

German Village Walking Club Weekly Newsletter | December 29, 2015

Greetings!

Happy New Year! As we head in to 2016, I look forward to knocking out miles during regular Saturday walks throughout the year and hanging together at GVWC special events. Let’s get started this Saturday—our first walk of the New Year—where we can begin to work off some of the excesses of holiday celebrations. This newsletter contains information on the $10 GVWC annual membership renewal; an alternative to gyms crowded with New Year’s “resolutioners;” and a shout-out to our awesome GVWC partners.

Renew Your GVWC Membership for 2016

2015 has been a terrific first year for the GVWC. The enthusiasm for the club has exceeded my expectations. We already have more than 50 official members with 12 to 15+ of you coming out to walk on a regular basis. Considering that dedication comes in December, when folks tend to take time off from fitness, it’s pretty impressive. Let’s keep it going in 2016. The GVWC membership renewal fee is just $10. A check can be made to the German Village Walking Club and mailed to 41 W. Frankfort Street, Columbus, Ohio 43206. Or, if you prefer to go Old School, you can give me 10 bucks at one of our walks. I look forward to everyone continuing their GVWC membership this coming year.

Avoid the Gym!

Well, at least avoid the gym for January and February. By March, it won’t be nearly so crowded. After all, most folks will have given up on their fitness-focused New Year’s resolutions by then. Truth be told, you can avoid the gym altogether yet still get a killer work out. One tactic I employ is to leverage the natural environment and do as many outdoor workouts as possible. However, that’s not always practical—or safe—especially during a typical Columbus winter. Therefore, during inclement weather, I have a back-up plan for an indoor workout. So, when I am forced indoors, rather than walking (I don’t own a “dreadmill”), I do a total body workout. Rather than needing commercial-sized equipment, I do exercises using either my body weight as resistance or simple equipment. Like what? As shown in the picture below, two 20-pound dumbbells; 8-pound medicine ball; a Swiss ball; 18-inch plyometric platform; and chin-up bar—which conveniently hangs from any standard door frame (the flowers in the picture are just for decoration):

equipment

One other key piece of equipment is my GymBoss Timer. It is an interval timer. I set the number of exercises, the allotted time for completing each exercise, and a rest period between exercises. With this handy timer and my exercise cheat sheet, I can get a really good workout which combines both strength and cardio. It is tough! Here is a picture of the Gymboss and my 15 minute/15 exercise workout sheet.

gymboss

For this workout, I did 15 exercises; 45 seconds on, and 15 second rest. With a little creativity, there are endless ways to get a great workout: change exercises, intervals, times, and number of rounds. Plus, you save yourself $50/month gym membership, drive time, waiting in line for machines, and wiping them down.

To get you a little more in the mood 2016, check this Under Armour “I Will” commercial. You don’t see any gym scenes here, do you?

Thanks to our Partners

Thanks to the GVWC Partners this first year:  Second Sole Short North for providing the Club 15% discounts year round, and special offers at events; Winans for providing the Club with a place to hang out after our walks as well as supporting our events with chocolates and coffee; and Caskey Cleaners for providing 10% discounts to our members, and supporting our events. (To get the 10% discount at Caskey’s, tell them you are a GVWC member when you drop off our dry cleaning, they will check the membership sheet and give you the discount).

Looking forward to 2016 together and beyond!

Motivation of the Week

new years

 

Finishing Line

Hope to see you all on Saturday. I wish you the very best for a happy and healthy New Year. And as always, whatever you do, finish strong!

Larry

German Village Walking Club gratefully acknowledges our

FOUNDING PARTNERS

Winans  logo    second sole logo

and our  COMMUNITY PARTNER

Caskey logo

 

 

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German Village Walking Club Weekly Newsletter | December 22, 2015

Greetings!

The GVWC was on hiatus last weekend as my family and I hosted our second annual Brrrewery District 5-Miler and Schmooze. I guess it proves we are truly a geeky fitness family in that we host a holiday party around a 5 mile run/walk. For those who joined us, it was a brisk but sunny day. Rest assured, the GVWC will be back in action this Saturday morning at 8am at Schiller Park – ready to walk off all that Christmas cheer.  Merry Christmas!

Baby, It Was Cold Outside!

Check out this fearless group of runners and walkers just prior to the Brrrewery District 5-Miler. It was a wind-chilly, 19-degree morning. Brrrr is right!

brewery district

Winter Smoothies

Here is an article from Greatest.com for seven winter smoothie recipes.  They look awesome.  Get those blenders spinning!

G-BOMBS

Another article from MindBodyGreen uses an acronym to help you remember the six cancer fighting foods we should all strive to eat every day.  I suspect most of you already incorporate these into your daily menus.  Looking for more creative ways to consume them? Consider tossing them into your smoothies (see above.)

Race Walking Clinic – Who’s Interested?

Would you be interested in participating in a 1-½ day race walking clinic in the spring or summer? I’ve reached out to my race walking coach, Bonnie Stein, and she excited to come to Columbus. (Well, excited to come to Columbus when the temperatures are above 60 degrees, as she lives in Florida.)  Not sure you’re serious enough about walking for a clinic? As Bonnie says, “Racewalking is for anyone – from former runners to those of you who are brand new to exercise.  It’s for anyone who wants to get the maximum benefits from their walking workout, no matter what your walking pace is.”  Check out her website for more information.

Email me at germanvillagewalkingclub@gmail.com if you are interested.  To make it easy, in your email just type “clinic” in the subject heading and “interested” in the body. We need about 30 people to make it work.

Motivation of the Week

Promise Prove

Finishing Line

Hope to see you all on Saturday.  And as always, whatever you do, finish strong!

Larry

German Village Walking Club gratefully acknowledges our

                                              FOUNDING PARTNERS

Winans  logo     second sole logo

and our   COMMUNITY PARTNER

Caskey logo

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German Village Walking Club Weekly Newsletter | December 15, 2015

Greetings!

We had a fun night on Saturday at the GVWC/Second Sole Happy Hour. And for those who ventured across the street to Bakersfield, it was especially fun. See the recap of the evening, below. We will definitely do it again!  Remember, this coming Saturday there is no official GVWC walk.  But for those who’ve RSVP’d, my family’s annual Brrrrewery District 5-Miler & Schmooze steps off at 9am (gather at Grange Park at 8:45am).

What Happens At Bakersfield…

It was a good night on Saturday for the first-ever GVWC Happy Hour at Second Sole. About 25 club members along with family and friends attended. In addition to food, beverages, and socializing, many Club members took advantage of the 30% discount to buy new shoes and/or workout clothes. (I know my household came home with three pairs of new shoes and some gifts for family.) Congrats to Sheryl Smith, Sandy Meizlish, Ray Traub, and Otto Beatty, the lucky winners of the raffle items. Extra special thanks to our GVWC partners and event sponsors who made the evening fantastic:

  • Randy, Kelsey, Katie and Nate at Second Sole for keeping your store open after-hours to host our event; for providing excellent customer service and the 30% discount; and for contributing the beverages and two $50 gift certificates for the raffle
  • Monica and Miles at Winans for making us a stop on your rare Date Night as well as for contributing the $50 raffle gift certificate
  • Mike at Caskey Cleaners—our newest partner—for donating a $50 gift certificate for the raffle
  • Eleanor from Bakersfield for personally dropping off the delicious chips, salsa and guacamole
  • Kyle and James at Forno for providing an outstanding selection of pizzas

On a personal note, much gratitude goes to all the members of the GVWC who presented me with a beautiful original glass piece from local artist William Ortman from Sherrie Gallerie. That was special.  You all are special. This probably sounds trite, but truly the success of the GVWC is all the gift I need. Thanks for making this such a great Club!

Oh, and if you missed dinner at Bakersfield afterwards, it was a pretty good night.  How do I know?  My measuring stick is the number of shots at the end of the evening.  As the saying goes, what happens at Bakersfield, stays at Bakersfield.

Renew Your GVWC Membership for 2016

I look forward to everyone continuing their membership GVWC this coming year.  Again, thank you for making our first year terrific.  The 2016 GVWC membership renewal fee is $10.  A check can be made to the German Village Walking Club, and mailed to 41 W. Frankfort Street, Columbus, Ohio 43206.  Or, if you prefer to go Old School, you can give me 10 bucks at one of our walks!

Answering That Age Old Question

Let us try to finally answer that age old question – “Should guys wear shorts over their tights”?  OK, maybe not an age old question, but one that still rears its ugly head every winter season. Indeed, it’s almost a weekly debate at Winans after our walks.  Here is a “point – counterpoint” article from Runner’s World magazine.  You know where I stand on the controversy because you always see me wearing shorts over my tights when it’s cold out. I really think the issue to be debated is whether we call them tights or leggings.

Race Walking Clinic – Who’s Interested?

Would you be interested in participating in a 1-½ day race walking clinic in the spring or summer? I’ve reached out to my race walking coach, Bonnie Stein, and she excited to come to Columbus. (Well, excited to come to Columbus when the temperatures are above 60 degrees, as she lives in Florida.)  Not sure you’re serious enough about walking for a clinic? As Bonnie says, “Racewalking is for anyone – from former runners to those of you who are brand new to exercise.  It’s for anyone who wants to get the maximum benefits from their walking workout, no matter what your walking pace is.”  Check out her website for more information.

Email me at germanvillagewalkingclub@gmail.com if you are interested.  To make it easy, in your email just type “clinic” in the subject heading and “interested” in the body. We need about 30 people to make it work.

Preaching to the Choir

We all know walking is good for us. That is why we are out there.  So, just to reinforce how good walking is for our bodies, here is a list of 100 benefits from the Ready, Set, Gold, which was sourced from the Walk With a Doc blog. Thanks to Dr. Steph Ladson-Wofford—the GVWC’s own walk with a doc—for submitting this article.

Motivation of the Week

challenge

Finishing Line

Hope to see you all on Saturday.  And as always, whatever you do, finish strong!

German Village Walking Club gratefully acknowledges our

FOUNDING PARTNERS

Winans  logosecond sole logo

and our   COMMUNITY PARTNER

Caskey logo

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German Village Walking Club Weekly Newsletter | December 8, 2015

Greetings!

It’s funny the difference sunshine makes. Though it was a brisk, 28 degrees, I was happy to spend the sunny Saturday morning with 14 GVWC members last weekend.  With the Scioto Greenways open now, we wound our way through the Scioto Audubon Park, along the newly redeveloped Scioto River, and up and across the bridges, all the while being treated to great views of the city.  “Urban” looks pretty good from this GVWC-member’s perspective. Oh, but don’t let all this reminiscing distract you from the important date upcoming: Saturday night is our GVWC Happy Hour at the Second Sole Short North location. Hope to see you there!

When to Replace Your Walking Shoes?

As 27 GVWC members and guests are poised to get new walking shoes Saturday night at Second Sole, here is a really good article from MapMyFitness discussing the best timing for replacing walking shoes.  I appreciate this article because it distinguishes the differences between runners and walkers.  Personally, I try to change my shoes about every 300 miles, and I usually have two pair in the rotation, which helps extend the life of the shoes.  Many of us are passionate about our shoes and are loyal to our brands. The worst thing is when you’ve found that perfect pair of shoes only to have the manufacturer discontinue production. “Nooooooooooooooooooo!”

Run for the Red

Congratulations to Alisa Vural for taking a Third Place Age Group award in the Run for the Red 5K race in Milburn, New Jersey last Sunday.  Looks like they had gorgeous weather for the race, which is a fundraiser for the American Red Cross.  Alisa is a gallon blood donor (!), loves the work they do, and counts Clara Barton as one of her heroes.   Way to be, Alisa. And thanks for rocking your GVWC t-shirt. You might sum up your accomplishment as blood, sweat and cheers!

 

Alisa

West Coast

You just read that Alisa represents the GVWC on the east coast.  Now meet Alec Zucker, who is in charge of the GVWC Pacific Northwest chapter.  Here is a picture of Alec after one of his training runs in Seattle.  Keep up the good work Alec!  The GVWC is now coast to coast.  (Don’t be surprised if you see some GVWC international representation in future newsletters also).

Alec

Routes for Saturday Morning

With the opening of the Scioto Greenways, we have more cool options for our routes on Saturday mornings.  To help get members more familiar with the routes, I placed three of them on www.MapMyWalk.com.  Go to the website, and create an account.  It just takes a couple minutes.  Then, click the “Discover” tab, select Groups, and then type German Village Walking Club group under search Columbus groups. Join the group, and you will see the routes!

Or, you can click the links below to see the routes directly:

Audubon and Bridges:  http://www.mapmyrun.com/routes/view/936720291

Topiary Park:  http://www.mapmyrun.com/routes/view/936718055

North Bank Park: http://www.mapmyrun.com/routes/view/936730397

RSVP by this Friday – Brrrrewery District 5-Miler – December 19th

There will be no GVWC Walk on Saturday, December 19.  Instead, you may join my family and me for our 2nd Annual Brrrrewery District 5-Miler + Schmooze.  We will have an easy 5 mile jaunt through the Brewery District and along the newly opened riverfront paths.  Afterwards, refreshments will be served at our home.  Be aware this will be a mixed group – walkers and runners.  Here are the particulars:

DATE: Saturday, December 19

TIME: Please arrive by 8:45am.  Run/Walk starts at 9am.

LOCATION: 41 W. Frankfort St., Columbus
RSVP: by Friday, December 13 to germanvillagewalkingclub@gmail.com

Motivation of the Week

you can

Finishing Line

Hope to see you all on Saturday, and at Second Sole Saturday night.  And as always, whatever you do, finish strong!

Larry

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German Village Walking Club Weekly Newsletter | December 1, 2015

Greetings!

I hope everyone had a fanatic Thanksgiving holiday! Even though it’s been rather temperate the last several days, on Saturday morning the weather was particularly dreadful—cold and rainy—so I cancelled the walk.  Sometimes it’s obvious when we won’t walk: if there’s lightening or if there’s ice on the ground, stay home and do an indoor workout. Other times, it’s a judgement call on my part. Saturday’s weather was a classic example of the latter.  You see, I can handle walking in the cold.  And I can handle walking in the rain. But, sometimes I just can’t handle walking in the cold and the rain. A miserable combination.  As we move into winter weather, this is a good time to take inventory of your outdoor clothing to make sure you can dress appropriately for any condition. Here are the key pieces every outdoor walker should own:

  • BASE LAYER: like a mock turtleneck (I have several, which I consider the most important piece)
  • MIDDLE LAYER: long sleeve ¼-zip or maybe a fleece jacket
  • OUTER LAYER: wind breaker

Good news if you need to fill out your wardrobe! On December 12, you have a chance to pick up some nice things at our GVWC Happy Hour at Second Sole. We have 3 slots still available.  First come first served. RSVP to me!

Cold Weather Courtesy

As everyone knows, our Saturday morning walks officially begin at 8am.  But the timing has become a little squishy over the last weeks and months—and we’ve waited around two or three or five minutes to accommodate stragglers. To limit the amount of time people need to stand around in the cold, starting this Saturday (12/5), we will step off from Schiller statue promptly at 8am. If you happen to arrive late, you can always walk fast to catch up with the group. Or better yet, arrive a few minutes before 8 and we can all go together!

Brrrrewery District 5-Miler – December 19th

There will be no GVWC Walk on Saturday, December 19.  Instead, you may join my family and me for our 2nd Annual Brrrrewery District 5-Miler + Schmooze.  We will have an easy 5 mile jaunt through the Brewery District and along the newly opened riverfront paths.  Afterwards, refreshments will be served at our home.  Be aware this will be a mixed group – walkers and runners.  Here are the particulars:

DATE: Saturday, December 19

TIME: Please arrive by 8:45am.  Run/Walk starts at 9am.

LOCATION: 41 W. Frankfort St., Columbus
RSVP: by Friday, December 13 to germanvillagewalkingclub@gmail.com

December 12 GVWC Happy Hour – Three slots still available

Thanks to everyone who RSVP’d for our Saturday, December 12 Happy Hour at Second Sole.  We have three slots still available – first to RSVP to meIf you RSVP’d and want to join us for dinner afterwards, please email me by Wednesday 8pm so I can get reservations at a nearby restaurant.

We’re looking forward to a great event from 6:30pm to 7:30pm at Second Sole Short North for light appetizers, adult beverages, and 30% off everything in the store. Probably the biggest benefit is hanging out with your fellow Club members in their regular (non-sweaty!) clothes. After the Happy Hour, many of us will grab dinner somewhere nearby in the Short North.

Second Sole Short North is located at 662 North High Street next to the Happy Greek.  Here’s information on parking options. If meters aren’t available, the Hubbard garage is just 0.3 of mile to the north.  Or, park near my house and take CBUS to the Short North!

Busy, Right?  More Tips on How to Get Healthy Even With a Busy Schedule

Of course, we are all busy.  So, any time I can find tips on how to work more healthy activities into my schedule, I welcome it.  Check out this article from MindBodyGreen website entitled “10 Ridiculously Easy Ways to Get Healthier (No Matter How Busy You Are).”  It looks like we all have No. 10 nailed down!

Association Between Coffee Drinking and Longevity

Good news for coffee drinkers! Here is an article from the NPR.org website about a new study which shows an association between coffee drinking and lowering your risk of premature death.  As noted in the article, the coffee bean itself is loaded with many different nutrients and phytochemicals.  The study found that people who drink moderate amounts of coffee have lower risk of death from cardiovascular disease, diabetes, and neurologic disease such as Parkinson’s.  So, now you know why the GVWC hangs out at Winans.  You just thought it was the great tasting coffee and chocolates!

 

Motivation of the Week

greatness

Finishing Line

Hope to see you all on Saturday.  And as always, whatever you do, finish strong!

Larry

 

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