Hot, hot, hot. Remember when exercising outside in these conditions: get an early start, stay in the shade when possible, go slower than usual, and hydrate before, during and after your workout. Be smart and stay safe! In the newsletter this week, relive our walk with the Gahanna Get Moving Team; relish in Team Otto-Christie’s latest accomplishment; refrain from using your age as an excuse; read about Cross Training and Cross Fit (send pictures!), and RSVP if you’ll join us at Valters at 10am this Saturday.
Gahanna Get Moving Team Rocks!
It was a fun walk with the Gahanna Get Moving Team last Saturday. They almost made us forget about the heat. Thanks to Liz Plott and Beth Watkins for bringing your troops down to the ‘hood. Thanks to Kelsey, at Second Sole Short North, and Cassie, at New Balance, for the treats and letting us test drive New Balance shoes during the walk. Also, thanks to Winans for hosting us after the walk. Coffee and chocolates! Here is a nice montage of the event put together by GGMT member Beth Watkins. You can also find pictures on the GVWC website.
Team Otto and Christie
Congratulations to Otto and Christie on their Licking Memorial Hospital “For Your Health” 5K race on Saturday. Even in the heat, Christie said that Otto was a great pacer. Congrats!
What Do You Mean You Are Too Old?
I found a great article from US News & World Report Wellness titled, “The 10 Best Exercises You Can Do for the Rest of Your Life.” Besides walking, which is No. 1 (no duh!), the list also advocates for regular pursuit of squats, planks, pushups, pullups, and Turkish get-ups (a forgotten move I will definitely add back to my fitness repertoire). Yeah, these moves might seem old fashioned, like the exercises we begrudgingly completed back in junior high gym class or maybe remnants from the archives of that old school fitness guy, Jack LaLane. But these moves have endured precisely because they are so good. As the article states, they are simple, sustainable, and modifiable moves. And we should plan on doing them for the rest of our lives. Most of these moves can be done just about anywhere and without any special equipment or expensive memberships. They don’t require a class and no instructor is needed. Sure, it’s easy to say, “I’m too old for that,” but we all know that’s total baloney. Age is no excuse. In fact, doing these exercises keeps us youthful. Building muscle mass, particularly around our core and other large muscle groups, is extremely important for everyday functions in our lives, especially as we age. Completing these moves (squats, planks, pushups, etc.) is an excellent way to build muscle mass. So, let me emphasize the title of the article once again: Exercises you can—and, in my opinion, should—do for the rest of your life!
Cross Training – Nature Style
At the GVWC, besides walking for health and fitness, we also promote cross training – working those other key muscles that aren’t involved so much by just propelling your body forward. As you know, every Thursday night we head to the Scioto Audubon obstacle course. Recent cross training activities that some of our members have been doing involve nature. Joe Christopher, our GVWC Alaska Chapter president, sent the picture below stating, “I put in 26,000 steps on this day near Iliamna, Alaska to land this big pike. Sometimes long walks have a different purpose in mind.”
Also back to nature, you will find pictures of Darla and Chuck from their recent vacation. Chuck explained “The horse ride was at the Alaska Basin Trail in Teton Valley, Wyoming, and Darla was scared of horses and heights. The hike was along the Lupine Valley Trail up to 10,000 foot elevation in the Teton National Park Wyoming. Darla is a beast! It was all I could do to keep up with her on the trail.” Well, you made it Chuck! Well done to both of you! Please send me your cross training pictures. Check out more cross training pictures on the GVWC website.
Last week, Andrea and I got inspired by the 2015 Cross Fit World’s Fittest Man and Woman contest that we saw on TV. So, I tried out one of the original cross fit workouts, known as the Cindy. You see, cross fit workouts mostly have girls’ names. But, I assure you, there is nothing “girlie” about it. The Cindy is three body-weight exercises: 5 pullups, 10 pushups, and 15 squats, in that order. That is one round. You do as many rounds as you can in 20 minutes.
I was eager to see how I measured. I saw an article in Men’s Health Magazine that the average guy could complete 18 rounds of the Cindy. And 22 rounds is considered “Men’s Health Fit.” It sounded like a lot of rounds to me, and I was not wrong. When I tried it, I struggled—and I mean I struggled—to complete 10 rounds. Nonetheless, that was 50 pullups, 100 pushups and 150 squats in 20 minutes. I wanted to pass out right after that. Andrea found me in a puddle of sweat. And, boy, was I sore the next day. But, you know, what? Those 10 rounds are my base. I will give another shot this week to see if I can improve my performance.
This Saturday – July 30 – Brunch at Valters Restaurant and Bier GartenThis Saturday we will head to Valters Restaurant and Bier Garten, one of our GVWC partners, for brunch at 10am. If you haven’t RVSP’d and still want to go, email me by Wednesday.
GVWC Route of the Week
This week’s route is here.
Motivation of the Week
Hope to see you all on Thursday night at the obstacle course and Saturday morning for our regular walk, plus our breakfast at Valters! And, as always, whatever you do, finish strong!