Monthly Archives: March 2017

German Village Walking Club Weekly Newsletter | March 28, 2017

Greetings!

I hope everyone is having a good week, and that all of your final four teams made it.  (I am sure…).  Get ready for this Saturday; it is April 1.  No fooling.

In the newsletter this week:

  • Thanks, Narahari, for coming out and bringing the family,
  • Burpee challenge – are you with me?
  • Easy ways to incorporate more protein into your diet,
  • Painters in Schiller Park, April 8

African American Male Wellness Walk Initiative

Thanks to Narahari Luke, his wife Janelle, and their 4 children for joining us at the walk this past Saturday.  Narahari is event sponsor coordinator for the Walk in August as well as Talent Development Specialist for the National Center for Urban Solutions.  Next Saturday, Narahari plans to bring out John Gregory, founder of the National African American Male Wellness Walk Initiative, to meet the group.  I think Narahari, and particularly his four children, enjoyed trying out the Scioto Audubon obstacle course during our walk.  Man, those kids have lots of energy!

Are You With Me?

After reading this article from Runner’s World Magazine blog, I am going to take this physical challenge – 15-days of burpees.  Sounds fun, huh?  The woman in the article who did the burpee challenge declared that after 15 days, she was a stronger runner, had more energy, and she felt powerful (let me interpret – she was a badass!).  I am intrigued, because I already know that burpees are one of the best total body exercises, but didn’t think it would improve running, or hopefully in my casing, walking. So, I’m giving it a shot.

As discussed in the article, the challenge is to do 3 sets of 10 burpees per day for 15 days.  You rest 60 seconds between sets for the first 3 days, and reduce the rest period by 15 seconds every 3 days until you have no rest periods.  The daily burpee session should take less than 10 minutes each day (maybe closer to 5 minutes by the end).  After each session, you will be gassed!  And, tough!  And stronger!

I plan to start Saturday, April 1 after our walk (no April Fool’s joke here).  I will finish the challenge the last Saturday, April 15 after our walk (I will be out of town Saturday April 8).  Then I will let you know how it impacted me the following week in the newsletter.  If others take the challenge, it would great to hear about your impact, as well.  Ok, now.  Who is with me?

Protein Power

Protein helps with building muscle, repairing muscles after exercising, and helping you feel fuller after eating.  Depending on the source, it is recommended that athletes get 0.5 to 0.75 grams of protein per body weight per day.  So, for me, at 165 pounds, that would mean I should get 82.5 to 123.75 grams of protein daily!  That is tough, and you really need to be intentional to achieve that.  Here is an article from Men’s Health Magazine with suggestions to get more protein in daily nutrition.

Paint In Schiller Park – April 8

Want to see GVWC member and Plein Air artist, Chuck Marshall, in action? Chuck and some of his Ohio Plein Air painters will be in Schiller Park starting at 9am, Saturday April 8. After our walk, we will be able to see how Chuck crafts his trade. More information about the event is on the Ohio Plein Air Society website.

Route of the Week

This week’s route can be found here.

Motivation of the Week

eat greens

Finishing Line

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

Larry

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German Village Walking Club Weekly Newsletter | March 20, 2017 Early Edition

Greetings!

Welcome to spring, everyone. We made it!  And, with the official arrival of spring, I want everyone in the GVWC to spring their feet and join us this Saturday, especially if you haven’t walked with us in a while. If you need to shake off a little winter rust and don’t feel you’re up to your usual 3+ mile distance, we have a shorter option: loops around Schiller Park. In addition to celebrating the beginning of warmer weather (fingers crossed), we hope you will help us welcome the founder and other members of the African American Male Wellness Walk Initiative that morning. We have joined the movement and they are excited to have us on board!

In addition to the AAMWWI, what else will you find in this newsletter?

  • Painting in Schiller Park April 8
  • Improving mental focus
  • Investing just 2 minutes can make a huge difference in your wellness
  • Raising money for Veterans in Gahanna April 1
  • Participating in Earth Day

Here you can see the fit-Foodie and her groupies at Arepazo’s last weekend. The review is on the way.

arepazo group

African American Male Wellness Walk Organizers Join GVWC This Saturday

Join us this Saturday morning at our regular walk to welcome John Gregory, the founder of the African American Male Wellness Walk Initiative (AAMWWI), and others from the organization. Mr. Gregory founded the organization 13 years ago, which has expanded it to a national organization in 12 cities. The goals of the movement are to get more people moving and knowing “their numbers.” There will be health screeners at the event to take blood pressure, pulse and glucose numbers. The GVWC is supporting this event in several ways. First, I attend monthly Walk Committee meetings. We are event sponsors and will have a booth there the day of. We will walk as a “passion team”—our goal is for at least 50 GVWC participate. We’ll be among the expected 20,000 participants for the Walk on August 12. NBC4 is the media sponsor. Check out anchor Mike Jackson’s story of his personal experience with the Walk.

Paint In Schiller Park – April 8

Want to see GVWC member and Plein Air artist, Chuck Marshall, in action? Chuck and some of his Ohio Plein Air painters will be in Schiller Park starting at 9am, Saturday April 8. After our walk, we will be able to see how Chuck crafts his trade. More information about the event is on the Ohio Plein Air Society website.

Mental Focus

One of my goals this year is to improve my mental focus, particularly “being in the moment.” I try to be more focused on the task at hand and less distracted by things like social media and text messages. Instead of multi-tasking, I strive to do more mono-tasking. It’s tough for me and I must work on it every day. As this article from the VeryWell blog states, improving mental focus is like improving any other skill, it takes work and practice. I must confess I’m not doing very well with it right now. I’m writing this newsletter at the same time I am watching the NCAA basketball tournament.

Give Me Two Minutes

You don’t need to make huge changes, commit a large block of time or spend lots of money to improve your health. At the GVWC, we subscribe to the theory that making small changes—one at a time—creates healthy habits that can make a big difference in your life. One guy who committed an extra two minutes to his day—that’s two minutes a day!—to add a new habit to his morning routine. He says it has the results were astonishing. Check out his story in this article from MindBodyGreen. So, you may want to drop and give me 30. Every morning.

Run As One – A Fundraiser for Veterans – April 1

Please join our friends in Gahanna in their efforts to raise money for veterans through Team Red, White and Blue (RWB). Team RWB is hosting a run / walk / bike event Saturday, April 1 at 8:30am. While registration is free, donations are appreciated. There is a follow-on breakfast. Find details here for joining Mike McNett’s team. Good luck, Mike. What a great cause!

Next Up in the Community – Earth Day Cleanup – Scioto Audubon – April 9

Like we did last year, the GVWC will volunteer as part of Earth Day events in Columbus. On Sunday, April 9 from 9am to noon, we will work at the Scioto Audubon. Assignments include weeding, planting, and clearing out the invasive honeysuckle plants. I did that last year—and it was a great workout! Lunch is provided. We will be among the 100 volunteers expected. Email me if you want to volunteer. Find more on their webpage.

Also, there is a celebration of Earth Day and all the Columbus Earth Day Volunteer Events on Saturday, April 22 from 1pm to 7pm at Columbus Commons. There will be music, beer, food trucks and other activities. The GVWC will have a booth at the event. We encourage members to come up and enjoy the afternoon, and also hang out in our booth to promote the Club. If you can take a 1 or 2-hour shift in the booth that day, please email me. Thanks!

Route of the Week

This week’s route can be found here.

Motivation of the Week

lifes journey

Finishing Line

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

Larry

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German Village Walking Club Weekly Newsletter | March 14, 2017

Greetings!

I hope everyone is having a great week, and you all have your brackets filled out for the NCAA Basketball Tournament. It should be a wide open tournament this year. In the newsletter this week:

  • Recap of the Community Meal at the Reeb Avenue Center
  • A CEO talks about the benefits of incentivizing his employees to exercise
  • Join the fit-Foodie this Saturday at Arepazo in the Brewery District
  • Benefits of Drinking Coffee
  • Sign up to volunteer for Earth Day – Scioto Audubon Cleanup April 9

Two highlights from our breakfast at Valters on Saturday:  Those amazing pancakes and Dr.  Steph takes just a little extra time to warm up.

GVWC In The Community

Last week, eight members of the GVWC had an incredible experience serving the Tuesday Night Community Meal at Roots Café in the beautifully renovated and historic Reeb Avenue Center. Our team served over 200 residents from the area and we were led by Chef Eduardo. We were inspired by Chef’s passion, energy and friendliness. He was so much fun to be with.  Not only did he train us and oversee our work, but he did everything from greeting the diners to coordinating the efforts in the kitchen and the serving lines. And he’s an excellent cook, too!  You can find pictures of the evening on the GVWC website. Just scroll down to recent events.

The weekly community meal, Roots Café and market are sponsored by the Mid Ohio Food Bank.  The market is stocked with fresh fruits, vegetables, and meats. Anyone can come in to shop for groceries and have lunch at the Roots Café. People are asked to pay what they can, if they can.  If you have the means, you can always pay meals or groceries forward. For the Tuesday night dinners, anybody can come in for a free meal, no questions asked.

The Club is signed up to serve the meal again on May 23. We will staff the entire workforce for the evening, 14 volunteers. We still have 3 slots available. Email Frank if you would like join us.

Thanks so much to our team that night. Pictured next to me below is Nancy, Jim, Chris, Karin, Frank (our team captain), Vicky, and Andrea.

GVWC Servers

We completed 24 volunteer hours as part of the community meal, giving the GVWC is a great start to our community service goal of 250 hours in 2017. For every volunteer hour, the Club will donate one dollar to a charity, up to $250. Thanks to everyone helping to achieve our goal this year!

Pay Employees to Exercise?

Ryan Holmes, CEO of Hootsuite, a company that provides platforms to help businesses manage social media, has built fitness into his workplace. Holmes explains that time lost to exercise is more than made back in improved productivity, fewer employee sick days, and the having a more energize work environment. This article from LinkedIn provides Holmes’ story and his account of how he has built a culture of fitness into his workplace. He thinks it is time for all companies to incentivize employees to exercise and maintain good health. I agree.

March 18 – Arepazo 11am – The fit-Foodie is in the House

This Saturday, our resident fit-Foodie, Darla Kaikis, will be at Arepazo sharpening her knife, AND her pencil. If you would like to join Darla, just show up at 11am, or walk with Darla the 2/3 of a mile (weather permitting) from Winans to the restaurant.  This is a team effort!

Arepazo is located in the Brewery District at 515 South High Street, a couple doors from Victory’s.

Drink More Coffee!

According to Clean Eating Magazine website, there are a number of reasons to drink more coffee. One is to improve exercise performance. That’s certainly true for me. Drinking coffee makes me walk faster … so I can get to the bathroom! Other benefits of drinking coffee include brain boost, reduced risk of diabetes, and improved liver and heart health. You now see why we hang at Winans! In addition to great coffee, you can’t beat the chocolates and the socializing!

Next Up in the Community – Earth Day Cleanup – Scioto Audubon – April 9

Like we did last year, the GVWC will volunteer as part of Earth Events in Columbus. On Sunday, April 9 from 9am to noon, we will work at the Scioto Audubon. Assignments include weeding, planting, and clearing out the invasive honeysuckle plants. I did that last year—and it was a great workout! Lunch is provided. We will be among the 100 volunteers expected. Email me if you want to volunteer. Find more on their webpage.

Also, there is a celebration of Earth Day and all the Columbus Earth Day Volunteer Events on Saturday, April 22 from 1pm to 7pm at Columbus Commons. There will be music, beer, food trucks and other activities. The GVWC will have a booth at the event. We encourage members to come up and enjoy the afternoon, and also hang out in our booth to promote the Club. If you can take a 1 or 2-hour shift in the booth that day, please email me. Thanks!

Route of the Week

This week’s route can be found here.

Motivation of the Week

This situation is motivating to get you moving fast:

alligators as motivation

Finishing Line

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

Larry

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German Village Walking Club Weekly Newsletter | March 7, 2017

Greetings!

Today, 10 GVWC volunteers are at the Reeb Avenue Center to help serve meals for the Tuesday Night Community Dinner. We are so excited, and will let you know all about our experience.  (Last minute emergency and cancellation of one volunteer.  email me if you want to join us, and I will send details!)

In the newsletter this week:

  • A short video about the GVWC’s shorter new route option on Saturday mornings
  • Shocking news of Bob Harper’s heart attack
  • Breakfast at Valter’s Saturday. RSVP!
  • Healthy Hints Corner

Here are some GVWC women strutting their stuff at the Columbus Museum of Art.

women of GVWC Art Museum

The GVWC is Going Short!

As mentioned last week, the GVWC is now providing a shorter option: loops around Schiller Park. This shorter route, which is led by me, ensures we can accommodate those walkers who are not comfortable with the regular 3 or 5-mile routes, including those new (newer) to fitness, rehabbing from an injury, or recovering from late-night partying (you know who you are). We created this fun, promotional video about the Schiller Park Loop to engage more walkers in the community. Help us spread the word! Go to the GVWC Facebook Page and share the post which presents the video. Or email the link to folks you think could benefit. See you around (literally) Schiller Park!

Bob Harper Had A Heart Attack?  Seriously??

By now, most of you know that Bob Harper, the beloved fitness instructor from The Biggest Loser TV show, had a heart attack a couple weeks ago. Although we don’t know the details, he was lucky that people were around to perform CPR and use a defibrillator. He was unconscious for the first couple days in the hospital. He is home, but needs to be connected to monitors, and I am sure, make some lifestyle changes.

MindBodyGreen discusses the reaction to the news of his heart attack. If this could happen to someone as fit as Bob, they reason, why should they bother to stay healthy? “Pass the chips and beer, please.” Well, it’s all about risk. Genetics cause some people to have a higher-than-average risk for certain health issues. Harper, whose mother died suddenly from a heart attack, had a genetic predisposition. Each of us has some control over our own risk factors. And we can mitigate our risk factors by the decisions we make regarding our health. We can decide what food we eat, how much exercise we get, when we get a good night’s sleep, and, for sure, whether or not we walk against traffic lights. Don’t let this incident with Bob give you the attitude to throw caution to the wind with your health. In fact, if Bob Harper wasn’t in such good shape, he might not have survived the event; and because of his fitness, his recovery will most likely be much easier. Wishing you a full and speedy recovery, Bob!

Valter for Breakfast This Saturday – RSVP by Wednesday!

The GVWC is having breakfast after our walk this Saturday at 9:30am. If you would like to join us, email me by Wednesday!

Healthful Hints Corner

Our Healthful Hint of the week comes from Sandy Kight, who talks about clean eating.

Prepare and eat freshly prepared organic foods in your own kitchen. In the time that it would take you to make all those stops to park, order prepared foods (from unknown origins) and wait (and snack junk or coffee while waiting) and take them home or office to then eat – you could have saved time and money and be healthier if you’d just prepare healthful foods yourself in your own kitchen with foods that you know have been grown organically without pesticides or fertilizes or fresheners/preservatives.  It really does not take much time or effort to steam organic veggies while roasting a free-range chicken breast or two for 25/30 minutes.  It takes about 4 minutes to throw together a smoothie in the morning with frozen organic strawberries, frozen organic kale that takes 3 minutes one day a week to rinse and pop into a freezer bag and into your freezer, organic whey protein powder, nano greens, and maybe some pomegranate juice for BP wellness and some kefir and/or coconut milk.  And – if you must be tied to TV, you can watch/listen to that poison while you cook/prepare (but much better to avoid TV and listen to Mozart for Your Brain cd’s). 

Thanks Sandy! Though, personally, I find Steve Harvey and Family Feud to be intellectually stimulating.

Route of the Week

This week’s route can be found here.

Motivation of the Week

My favorite type of party with friends.

Finishing Line

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

Larry

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