Monthly Archives: July 2016

German Village Walking Club Weekly Newsletter | July 26, 2016

Greetings!

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!

Christie and Otto LIcking Memorial 5K

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.”

Joe and Fishing Alaska

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.

Darla hikingDarla and Chuck Horseback riding

Cross Fit

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

Never Lose

Finishing Line

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!

Larry

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German Village Walking Club Weekly Newsletter | July 19, 2016

Greetings!

In the newsletter this week, we have PRs, pancakes, and pride. First off, set your alarm 15 minutes early on Saturday to help welcome the Gahanna Get Moving Team at our weekly walk. Then next week we will be heading to Valters for brunch – RSVP.  Also, check out races by GVWC members in Chicago and Cleveland. Finally, I am placing another t-shirt order Monday. No pressure; just saying.

This Saturday July 23 – GVWC Welcomes Gahanna Get Moving Team

Hope you all will join us this Saturday to welcome the Gahanna Get Moving Team for our morning walk. Our partner Second Sole, along with New Balance, will provide shoes to test out during the walk, as well as snacks to keep us hydrated and fueled. Afterwards, we’ll meet at Winans, another GVWC partner, for complimentary hot and iced coffees as part of the event. Get there by 7:45am. Set your alarm!

Representing the GVWC

Congratulations to Emily, Gabby, and Smason for completing the Chicago Rock-N-Roll Half Marathon this past Sunday. Emily, the Chicago Chapter President of the GVWC, had a PR. She is pictured below with Smason before the race decked out in their GVWC shirts. Though Emily’s been working hard to improve her speed and stamina, perhaps it’s the shirt that propelled her to a PR…?

Em and Smason Rock N Roll Chicago Half

July 30 – Brunch at Valters Restaurant and Bier Garten

On July 30, after our walk and Winans (about 10am), we’ll head to Valters Restaurant and Bier Garten, one of our GVWC partners, for brunch. The food is awesome and Valter is a great host. He may even reveal some of those breakfast recipes. Last time, we were so close to cracking him on the pancake recipe (pictured below). Please email me by Friday if you plan to attend.

Valters pancakes

T-Shirts.  Again?

I don’t want to give you guys t-shirt overload, but I am placing another order next Monday because we have had good demand. So, if anyone would like a tank top or the regular t-shirt, please let me know by this Saturday (t-shirts $25, women tanks $28, men tanks $33).  Look how good they look on Emily and Smason pictured earlier. And it may even net you a PR! Please email me.

Neal, We Salute You!

Congratulations to Neal Eiber for winning his age group in the 1 Mile Power Walk at the National Veterans Golden Age Games in Cleveland last week. Neal, you continue to inspire. And thank you for your service!

Neal Veteran Games

GVWC Route of the Week

This week’s route is here.

Motivation of the Week

Ali - impossible

Thanks, Brian, for the contribution!

Finishing Line

Hope to see you all on Thursday night at the obstacle course and Saturday morning for our regular walk. And, as always, whatever you do, finish strong!

Larry

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German Village Walking Club Weekly Newsletter | July 12, 2016

Greetings!

In the newsletter this week, read about the how the French keep their lives in balance; the German Village Art Crawl Saturday; Gahanna Get Moving Team walking with us on Saturday, July 23, how we’re heading back to Valters for brunch on July 30, and photos of members wearing their new GVWC t-shirts. (Email me if you are interested in either the tank or regular t-shirt.) Here is a picture of most of the group this past Saturday down on the Scioto Mile.

group 7-9-16

Oui Oui, All the Way Home

So, what was most striking to me when we traveled to Europe last year was that I saw relatively few obese people, particularly in France. For the French, it is most likely the result of a lifestyle of moving more and eating reasonably. This article from MindBodyGreen shares the daily meals of seven French women, which may give you some good insight into the nutrition choices the French make. They enjoy their meals, they eat whole foods, and they don’t diet or cut out entire food groups. Also mentioned in the article is that the French incorporate moving into their daily lifestyle, such as walking their children to school, walking after dinner, and taking the stairs. The French work out formally, such as at a gym, only a couple days a week. But, they more than make up for that by taking advantage of many year-round, outdoors activities like hiking, cycling, and skiing. Imagine that – exercising outside and incorporating your natural surroundings into your healthy lifestyle. Does that sound familiar? Yep, it’s a core tenet of the GVWC.

This Saturday – German Village Art Crawl

Come on out the Saturday from 5pm to 9pm to Macon Alley to check out over 30 regional artists at the German Village Art Crawl. There will be samples from 12 local restaurants, beer and wine, and live music. The cost is $20. A number of our GVWC members will be there, and Andrea and I are volunteering from 7pm to 9pm. Stop by and say hello!

Representing the GVWC

Check out GVWC members proudly representing the their new GVWC shirts. Vicky, David and Deb are on the left. Patrick is on the right. Hey, we also need some more cross-training pictures. Please send!

new shirts tanks deb vicky davidpatrick tank

July 23 – GVWC Welcomes Gahanna Get Moving Team

On July 23, we will host the Gahanna Get Moving Team for our morning walk. Our partner Second Sole, along with New Balance, will be providing shoes to test out during the walk, as well as snacks to keep us hydrated and fueled. Afterwards, we’ll meet at Winans, another GVWC partner, who will provide a cup of hot or iced coffee as part of the event. Make sure you help us welcome the Gahanna Get Moving Team!

July 30 – Brunch at Valters Restaurant and Bier Garten

On July 30, after our walk and Winans (10am), we will head to Valters Restaurant and Bier Garten, one of our GVWC partners. The food is awesome and Valter is a great host. He may even reveal some of those breakfast recipes. Last time, we were so close to cracking him on the pancake recipe (pictured below). Please email me if you plan to attend.

Valters pancakes

GVWC Route of the Week

This week’s route is here.

Motivation of the Week

blah blah

Finishing Line

Hope to see you all on Thursday night at the obstacle course and Saturday morning for our regular walk. And, as always, whatever you do, finish strong!

Larry

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German Village Walking Club Weekly Newsletter | July 5, 2016

Greetings!

Happy 5th of July!  Hope everyone had a great Fourth…In the newsletter this week:  more ways to work your core; 10 foods to keep in your nutrition rotation; the popularity of the GVWC tank top; and let’s gather a big crowd July 23 with the Gahanna Get Moving Team.  Plus, remember we meet Thursdays 6:30pm at Scioto-Audubon to tackle the obstacle course.

Core Values

Like most things in life, our values start from within us, the center of our being. Without getting too philosophical, that also applies to us physically – balance, strength, mobility. It all starts with our core, those muscles surrounding the center of our body, and not just the abdominals. There are tons of exercises that involve, engage, and help strengthen core muscles. Here is an article from Men’s Health Magazine showing a few exercises using the hollow body kick-out to strengthen the core. (Sounds cool, doesn’t it?) It doesn’t take a lot of time, and can be used after a walk or teamed up with other strength exercises. I use this method when I do pullups, which engages my core to the max.

Bonus Core Exercise

The burpee. I love love love the burpee. Try this version from the Jeremy Scott Fitness Facebook Page.  Go!

Longevity

Last week, we talked about how nuts increase longevity. Here is an article from VeryWell.com with 10 foods that help to increase longevity and assist in maintaining good health.  It includes those nuts!

The New GVWC Tank Tops (Singlets)

We tried out a new option for GVWC-wear this past t-shirt order: the tank top, or singlet. They were a big hit! A number of folks have requested to purchase a tank. If you would like to be included in the order, let me know. The tanks are $28 women cut, and $33 for men cut. (Note that orders must be placed in lots of 24 or more to make it work.) I snapped the pic below of Andrea in the tank as she recounted, in great and animated detail, her long miles—aided, I’m sure, by the cool, new tank. Speedy and strong!

Tank Top 2

July 23 – GVWC Welcomes Gahanna Get Moving Team

On July 23, we will host the Gahanna Get Moving Team for our morning walk. Our partner Second Sole, along with New Balance, will be providing shoes to test out during the walk, as well as snacks to keep us hydrated and fueled.  We will then meet at Winans, another GVWC partner, who will provide a cup of hot or iced coffee as part of the event.  Please make sure you help us welcome the Gahanna Get Moving Team!

GVWC Route of the Week

This week’s route is here.

Motivation of the Week

Limit

Finishing Line

Hope to see you all on Thursday night at the obstacle course and Saturday morning for our regular walk. And, as always, whatever you do, finish strong!

Larry

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