Monthly Archives: November 2016

German Village Walking Club Weekly Newsletter | November 29, 2016

Greetings!

I hope everyone had a terrific Thanksgiving. Don’t worry if you went a little overboard this week. We have 61 ideas for weight loss. Also, in the newsletter: the deadline is Wednesday to RSVP for the GVWC Happy Hour and for dinner at the Happy Greek; the importance of post-workout recovery meals; the benefits of being visible in the dark; and the best way to Be Like Deb.

December 10 – GVWC Holiday Happy Hour with Second Sole + Dinner at the Happy Greek

RSVP by THIS Wednesday! On December 10, there are two “happy” events in one night: Happy Hour at Second Sole and dinner with the gang at the Happy Greek. Bring a guest to either event. But you must RSVP for one, the other or both by this Wednesday.

The GVWC’s 2nd Annual Holiday Happy Hour at Second Sole starts at 6:15pm on December 10. At the Happy Hour, you can get 30% off all shoes and clothing; enjoy wine/beer appetizers; and win gift cards in raffles at great places like Second Sole, Winan’s, Valter’s. You get a raffle ticket just for showing up and members can “earn” extra raffle tickets by a) bringing a friend who joins the Club, b) buying an item, or c) paying your 2017 GVWC annual dues ($15). If you’re coming to Happy Hour at Second Sole, RSVP to me by Wednesday night. Email me!

Immediately afterwards, join your fellow walkers for dinner (at members’ expense) at 7:30pm at the Happy Greek restaurant directly next store to Second Sole. We have our own party room (up to 50 people). There will be a limited menu that night prepared for the Club. If you’re coming to dinner at the Happy Greek, RSVP to me by Wednesday night. Email me!

Small Changes Lead to Big Gains

This article from Men’s Health Magazine is not short on ideas for losing weight. There are 61 suggestions for helping to lose weight and keep the weight off. Small changes can make a big difference over time. And, as we have said in the past, if you can make small changes—which lead to good healthy habits—you don’t even need to think about it after a while. It just becomes second nature. Pick a few to try out.

Importance of Post Workout Snack or Meal

Think high protein, complex carbohydrates, and electrolytes. These are the key components for an effective post-workout meal or snack. This article from MindBodyGreen emphasizes the importance of replenishing your body and muscle recovery after a workout. It provides 9 on-the-go snacks to add in a great recovery meal. Bon appetite!

Put On That Warm Glow

We talk about warm clothes during winter time. But, I also want to remind you to be as visible as you can, particularly since we have shorter daylight hours this time of year. Wear bright and reflective clothing.  One cool new technology and equipment is this bright neon vest by Noxgear. I am not endorsing this particular brand (or getting kickbacks – haha!), but it looks like an interesting addition to keep you very visible in the dark.

Be Like Deb! Send Me Pictures!

In addition to being an Orange Theory fiend, Deb Hudson is getting out there doing all kinds of races. Below is a picture of Deb at the Hot Chocolate, flanked by Steph and Jim, and with Karin at the New Albany Thanks for Giving 4-Miler. Be like Deb! Send me pictures! Also send results and stories of your experiences, if you are so inclined. All it takes is a few sentences.  Then I can embellish the rest!!

deb-karin-4-miler-nafinish-hot

GVWC Route of the Week

This week’s route can be found here.

Motivation of the Week

comfort-zone

Finishing Line

I hope to catch you all Saturday morning.  As always, whatever you do, finish strong!

Larry

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German Village Walking Club Weekly Newsletter | November 22, 2016

Greetings!

Hello Winter! We’ve had a nice run (walk!) of terrific weather; but we knew it couldn’t last forever. It would’ve been nice if Mother Nature eased us into frigid. No, as this weekend proved, it’s time to toughen up—and bundle up. By no means does winter weather mean we stop meeting 8am Schiller Park on Saturday mornings. We get after it year-round (barring lightening, heavy rain and icy conditions). Never underestimate the power crisp, cold, fresh air has on your psyche. It makes you a badass (if that’s the kind of thing you are going for).

Congrats to everyone who walked the Hot Chocolate race on Sunday. Perfect weather for hot chocolate: 33 degrees, felt like 20 with the wind chill. Below are a couple pictures of the race with Jim, Deb, Vicky, Lish, and Jim, Deb, and Steph.

In the newsletter this week, a minor rant to Runner’s World Magazine as I stick up for those of us who walk; need your RSVPs for two GVWC events; and how to tighten your core to fend off back pain.

Hoping you and your family have a wonderful Thanksgiving! We will walk Saturday.

 “No Need to Change or Shower If You Are a Walker”

That’s an observation from Jeff Galloway, the run-walking guru, who writes for Runner’s World Magazine. This month, he wrote an article about what to do when the holidays take up a lot more of your time, making it tough to find time to run (“Fit and Jolly!” page 36). One of the recommendations is Try a Walk.

“If running didn’t require changing and showering, it would be more time efficient. You can get around both those steps by walking, and you can also include friends and family members who might not be up for a run. Walking by itself doesn’t deliver all the benefits run-walking does, but it helps you maintain some fitness when you’re crunched for time.”

Jeff, I’ve got news for you, our walkers work hard and sweat. We are athletes. We train. We race. We compete. So, if you don’t think walkers get sweaty and smelly, I would be happy to come over for dinner with your family, next time I finish a 4-mile tempo walk.

This and That

I ran across an article at VeryWell.com that discusses the best exercises to do which require no equipment. The first no-equipment exercise is jumping rope. Wait, what?

My mistake:  Two newsletters ago, I reported that Neal broke the “fibia” in his right leg. I received emails from a few medical experts (and one lawyer) stating that there is no such bone as the fibia. It is either the fibula or the tibia. Oops. I stand corrected: it was Neal’s fibula. Hey, I’m an engineer, not an orthopedic surgeon. Neal continues to recover nicely.

December 10 – GVWC Holiday Happy Hour with Second Sole + Dinner at the Happy Greek

RSVP by November 28! On December 10, there are two “happy” events in one night: Happy Hour + Happy Greek. The GVWC will hold its 2nd Holiday Happy Hour at Second Sole starting at 6:15pm. Like last year, we will have the joint all to ourselves as Second Sole hosts an after-hours event especially for GVWC members and friends. You are invited to bring a guest. In addition to appetizers and beverages (soft drinks and beer/wine), we’ll raffle off some cool stuff. You get a raffle ticket just for showing up. Members can “earn” extra raffle tickets by a) bringing a friend who joins the Club, b) buying an item, and c) paying your 2017 GVWC annual dues ($15). Best of all, Second Sole is offering us 30% discounts on shoes and clothing. This is a terrific opportunity to stock up on gifts for the fitness-focused folks on your list. Oh, who am I kidding? Stock up for yourself! If you’re coming to this event, please RSVP to me.

Immediately afterwards, we will have a follow-on dinner (at members’ expense) at 7:30pm at the Happy Greek restaurant directly next store to Second Sole. We have our own party room (up to 50 people). There will be a limited menu that night prepared for the Club. If you’re coming to this event, please RSVP to me.

You are welcome to come to either event or both. Regardless, if you plan to attend either event or both, I need your reservations by November 28Email me!

Tighten Core AND Fight Back Pain

Here is a video from Men’s Health Magazine presenting a 5-exercise routine for strengthening your core, and in turn, helping to prevent the chances of back pain. Most of these exercises were also recommended by my sports medicine doctor when I was working through a back injury early this fall.

GVWC Route of the Week

This week’s route can be found here.

Motivation of the Week

thankful

Finishing Line

Happy Thanksgiving to you and your family!  I hope to catch you all Saturday morning.  As always, whatever you do, finish strong!

Larry

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German Village Walking Club Weekly Newsletter | November 15, 2016

Greetings!

I hope everyone is having a great start to the week.  I don’t know about you, but between the World Series and Election Night, I am sleep deprived!  Remember that a good night’s sleep is a key component to good health.

In this week’s newsletter, we recap the Community Walk For All People; we remind you our regular walk is in New Albany this Saturday; we ask for you to RSVP for the December 10 GVWC Happy Hour; and we present 30 body weight exercises you can do anytime, anywhere. Finally, don’t forget to send me a check for your GVWC clothing order, which should arrive in about 2 weeks.

Great Community Walk!

It was a crisp and sunny November morning for our Community Walk 4 All People on Saturday. We had a terrific gathering of about 60 people from the community who donated generously, providing winter clothing to the For All People Free Store. Jabriel Harrison, Director of the Free Store, said a few words about how those donations help our South Side community. We also heard from Dr. Shilpa Padia, about how food choices make a difference for our chances of getting breast cancer. We had Mount Carmel giving out goody bags for everyone, Second Sole providing test of shoes for the walk, and Winans serving up coffee afterwards. Thank you everyone, and the support of the New Albany Walking Club, Gahanna Get Moving Team, and Buckeye Striders. I hope we can keep expanding this event to spread the word about the great health benefits of walking, and also help out our community. Here are a few pictures from the morning. You can find others on the GVWC website, scroll down to recent events.

start-schiller

shilpa-addressing-crowd-3

jabriel-harrison-for-all-people-free-store-director

main-street-lead

Regular GVWC Walk This Saturday is in New Albany

Just a reminder there is NO weekly walk in German Village this Saturday. Instead, we are off to New Albany to walk in the NAWC’s Gobble Waddle Thanksgiving 3-Mile Walk, which starts at 8am at the Heit Center for Healthy New Albany. You needed to RSVP in order to receive a pie, but you can still walk. In addition, they are asking participants to make a donation of any amount to the Village Coalition Against Hunger. A donation is not required to walk.

December 10 – GVWC Holiday Happy Hour with Second Sole + Dinner at the Happy Greek

On December 10, there are two “happy” events in one night: Happy Hour + Happy Greek. The GVWC will hold its 2nd Holiday Happy Hour at Second Sole starting at 6:15pm. Like last year, we will have the joint all to ourselves as Second Sole hosts an after-hours event especially for GVWC members and friends. You are invited to bring a guest. In addition to appetizers and beverages (soft drinks and beer/wine), we’ll raffle off some cool stuff. You get a raffle ticket just for showing up. Members can “earn” extra raffle tickets by a) bringing a friend who joins the Club, b) buying an item, and c) paying your 2017 GVWC annual dues ($15). Best of all, Second Sole is offering us 30% discounts on shoes and clothing. This is a terrific opportunity to stock up on gifts for the fitness-focused folks on your list. Oh, who am I kidding? Stock up for yourself!

Immediately afterwards, we will have a follow-on dinner (at members’ expense) at 7:30pm at the Happy Greek restaurant directly next store to Second Sole. We have our own party room (up to 50 people). There will be a limited menu that night prepared for the Club.

You are welcome to come to either event or both. Regardless, if you plan to attend, I need your reservations by November 28Email me!

No Excuses!

Here is a video from Men’s Health Magazine presenting 30 exercises in 90 seconds.  You can do these anywhere, any time, no equipment. They are total body workouts. You can pick out a few to do after your walks or choose among them for a 15-exercise circuit. Or do a 4-minute tabata workout with one or two exercises. The possibilities are endless. I need to work on my donkey kick! (Though Andrea says I’ve got the donkey part down…)

GVWC Apparel Order

The GVWC apparel order will be here in about two weeks. If you haven’t already, be sure to mail me checks for payment. Prices are: short sleeve shirts ($25), long sleeve ($28), women’s jacket ($77), men’s jacket ($85).  Make check out to “German Village Walking Club” and mail to 41 W. Frankfort Street, Columbus, Ohio 43206.

GVWC Route of the Week

We’re in New Albany for the Gobble Waddle. We’ll meet here.

Motivation of the Week

singing-in-the-car

Finishing Line

I hope to catch you all Saturday morning.  As always, whatever you do, finish strong!

Larry

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German Village Walking Club Weekly Newsletter – Early Election Edition | November 7, 2016

Greetings!

Tomorrow is Election Day! Whew, not soon enough. Please vote if you have not already. It’s a short newsletter this week, but several important announcements. The “Walk 4 All People” is this Saturday, November 12. Arrive by 7:45am – ideally with a friend and definitely with an item to donate. The Gobble Waddle in November 19 in New Albany. This is one where you must RSVP. (If you don’t RSVP, do NOT take a pie.) Find vital information about foods to *ahem* keep that something-something going in your personal life. Plus, we had a welcome surprise at Winans.

Finally, no matter who wins the election, our Motivation of the Week reminds us that we are all Americans.

THIS Saturday – Community Urban Walk

The GVWC hosts its next Community Walk: the Walk *4* All People 4-Miler. Join the community along with the New Albany Walking Club, Gahanna Get Moving Team and the Buckeye Striders. Bring a new or gently used item of winter clothing (hats, gloves, sweat shirts, jackets) to be donated to the For All People Free Store, which serves people in need on the South Side. Also, bring two friends, a couple co-workers, and some family members. The more the merrier. See you there!

NAWC Annual Gobble Waddle – November 19 – Sign Up by THIS Friday

On November 19, our regular Saturday morning walk still starts at 8am but will be moved to that walking club up north: the New Albany Walking Club.  This is their annual Gobble Waddle Thanksgiving 3-Mile Walk. Every participant earns a pie! RSVP is required: Heit515@gmail.com by THIS Friday, November 11, 5pm. (Pies are reserved for those who register.) Here’s information from NAWC about the event:

Start:  Heit Center for Healthy New Albany, Distance: 3 miles

As always, every participant will receive a free pie (one per family).  In addition, we are asking participants if they would like to make a donation of any amount they choose to the Village Coalition Against HungerDonations are not required and all checks will be collected anonymously and placed in an envelope.  Please make checks payable to: Village Coalition Against Hunger.  Tax deductible forms will be given to those who make a donation.

Oh, I Thought You Said “Election”!

Hubba hubba! You’re probably aware that sex is a component of our overall good health. But did you know the role food can play in enhancing our libido and improving our function? Health.com highlights seven foods that may provide a good spark to that area of your life.  Candles, a bottle of wine, and some soft music may help, as well.

Welcome Surprise

We were thrilled when Neal Eiber showed up at Winans on Saturday. About two weeks ago, Neal had a scary bad fall and broke the fibia in his right leg. He had successful surgery, but will not be able to walk for 6 weeks. Neal is pictured below with his spiffy new set of wheels. Looking good, buddy. Here’s to a speedy recovery!

neal-back-rollingneals-ride

GVWC Route of the Week

This week is the Walk 4 All People! The route will be marked fluorescent pink arrows. We’ll also have some volunteers on the course. Maybe even the Crazy Lady with the Bell will show up.

Motivation of the Week

american-flag

Finishing Line

Hope to catch you all Saturday at the Walk 4 All People.  As always, whatever you do, finish strong!

Larry

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German Village Walking Club Weekly Newsletter | November 1, 2016

Greetings!

Welcome to November! In this week’s newsletter, don’t miss the opportunity to order fancy new GVWC gear (samples of jackets will be available to test out this Saturday and orders must be submitted by this Sunday, November 6, 7pm.) Also in the newsletter, your burning questions will be answered: what is this Blue Zone you speak of; what happens in Vegas; did the Donut Race really go wild; does it hurt to Gooble Waddle and how does one sign up; and, finally, you mean I can really be a *Walk 4 All People* Ambassador? Be sure to join us this Saturday as we test out the *Walk 4 All People* 4-mile route.

Oh, by the way, on the off chance that you have a clock that doesn’t automatically change, set it back 1 hour Saturday night.

GVWC Shirt and Jacket Order – Need Your Attention!

We are placing another order for GVWC gear: short-sleeve (technical and cotton), long-sleeve technical, and jackets. All orders must be received by this coming Sunday night (November 6) at 7pm. New members who are due a t-shirt should email me your size, gender and color.

All short-sleeve shirts are $25. Long-sleeve shirts are $28. Jackets are $85.  I will bring a few jackets of various sizes to try on this coming Saturday after our walk.

Smaller pictures below:

Top row: women t-shirts, technical wicking material, purple, pink and black. Women’s hooded jacket.

Middle row: men’s technical wicking material t-shirts, red and black. Men’s hooded jacket.

Bottom row are the Sole shirts, unisex, soft cotton everyday wear in three colors.

Pictures with models:  long sleeve UnderArmour tech t-shirts.

Please email me with your order:  size, gender, color and TYPE (tech or Sole cotton).  If you order a jacket, there is only the color choice shown, and you have a chance to see it and try it on this Saturday.

gear-nov-2016

long-sleeve-underarmour-menlong-sleeve-underarmour-women

The Blue Zone

You may be familiar with Dan Buettner, who wrote the book, The Blue Zone, documenting the few communities on earth where inhabitants live long and healthy lives, well into their 100s. The recipe for longevity, Buettner has found, is deeply intertwined with community, lifestyle, and spirituality. Here is a video from the Dr. Oz show with Dan Buettner discussing the trends he found with the men and women who live in these Blue Zones. One of the keys is to keep moving and be part of a community, which, as you know, are core values of the German Village Walking Club!

What Happens in Vegas, Stays in Vegas – or Not

Joe Christopher, GVWC Alaska chapter president, sent in some good ideas for getting in more miles while in Las Vegas. Joe says that, while in Vegas, he eschews moving sidewalks and favors stairs over escalators. And instead of Uber and cabs, he gets to where he’s going “the hard way” using hotel walkways and skyways. Joe says that he gets in 5 to 7 miles a day by just avoiding the easy route. In the end, you get to see more and enjoy more of your vacation—and that’s saying something coming from a guy who sees moose on a daily basis! Joe’s final comment is that it also gives you a chance to finish your drink and walk to get another one. Joe, I like where you’re coming from.

Donuts, or Just Plain Nuts?

A good time was had by all at the Donut Run (Walk) on Sunday. Check out a few pictures of GVWC members (and member wannabies?) at the event. It was like Mardi Gras – donut guys running around; donut leggings (Karin), photo bombings (Darla), and I don’t know what is going on in that last picture (photo caption contest anyone?)

groupkarin-all-in-for-donut-rundk-photo-bomb-jim-priscillalss-pushups

Less than 2 Weeks – Community Urban Walk November 12

The GVWC hosts its next Community Walk: the Walk *4* All People 4-Miler. Join the community along with the New Albany Walking Club, Gahanna Get Moving Team and the Buckeye Striders. Get it on your calendar: November 12 at 8am.

A flyer for the event is posted on the GVWC website. Help spread the word! Better yet, bring two friends, a couple co-workers, and some family members.

NAWC Annual Gobble Waddle – November 19

Mark your calendars for Saturday, November 19. The GVWC was invited by the New Albany Walking Club to join them in their annual Gobble Waddle Thanksgiving 3-Mile Walk on Saturday, November 19 at 8am. Below is a summary from the NAWC about the Walk. Every participant earns a pie! (RSVP is required: Heit515@gmail.com by 5pm Friday, November 11.)

Start:  Heit Center for Healthy New Albany

Distance: 3 miles

As always, every participant will receive a free pie (one per family).  In addition, we are asking participants if they would like to make a donation of any amount they choose to the Village Coalition Against Hunger.  Donations are not required and all checks will be collected anonymously and placed in an envelope.  Please make checks payable to: Village Coalition Against Hunger.  Tax deductible forms will be given to those who make a donation.

Those wishing to participate must RSVP to Sheryl Heit at Heit515@gmail.com by Friday, November 11th, 5:00 PM.

SAVE THE DATE | Holiday Happy Hour with Second Sole – December 10

The GVWC will hold its 2nd Holiday Happy Hour at Second Sole on December 10. As last year, Second Sole will host the Club after-hours for 30% discounts on shoes and clothing!  We will have raffles, appetizers, and a follow-on dinner at the Happy Greek. Look for details in the coming weeks. Guest invited.  Mark your calendar!

GVWC Route of the Week

This week’s route will be the 4-Miler for the *Walk 4 All People* Community Walk.  To get the additional one mile, we will finish up with a loop around Schiller Park. I ask that GVWC members to be ambassadors for the Community Walk so that all our guests will comfortably get around the route.  Thanks!

Motivation of the Week

whiskey

Finishing Line

Hope to catch you all Saturday.  As always, whatever you do, finish strong!

Larry

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