Monthly Archives: January 2018

GVWC Weekly Newsletter | January 30, 2018

Greetings!

We dodged a few rain drops last Saturday as we gathered for our walk. But by 8am, the skies cleared and 20 of us were off. I think that’s a metaphor for life: You just gotta keep the faith!  Remember, we will only cancel if road conditions are slick, heavy rains, or if there’s lightning in the area.  Remember this is the first Saturday of the month – we end up at the downtown Winans.

Stuff in the newsletter this week:

  • Welcome new GVWC members
  • Improving Heart Health with Strength Training
  • Tips for Improving Memory and Recall
  • Ohio Health Cap City Races – Sign Up, Let’s Start Training
  • Chuck Marshall Art Exhibit – Visual Adventures – February 10

Here are the hardiest of walkers over the last couple weeks.  Hey, we ain’t messing around.

New GVWC Members

Welcome to the following folks who joined the GVWC over the last couple months:  Diedre Allen, Sandra Bordley, JoAnne Kesten, Jill Levy, Nancy Smeltzer, Jim Weinberg, Amanda White, and returning from a couple year hiatus, Cheryl Lyman. We are excited that you all have become members of the GVWC family. Welcome!

Improving Heart Health with Strength Training

If you thought the only ways to improve your heart health is through cardio workouts like running, walking, biking, and swimming. Not true! This article, from US News and World Report, discusses how strength training is valuable in improving heart health. Benefits include reducing blood pressure and cholesterol levels, and improving your sleep. Also, Dr. Timothy Miller, sports medicine physician at the Ohio State University’s Wexner Medical Center, is quoted in the article. Go Buckeyes! Go Heart Health!

Tips for Improving Memory and Recall

At some point in time, each of us has probably wondered if our memory and recall skills are starting to deteriorate. This article from VeryWell blog has 6 tips to improve your memory. For me, a lot of it has to do with being in the moment and giving my undivided attention to what I am doing or listening to.

So, do you recall what was the No. 5 tip?

Ohio Health Cap City Races – Sign Up, Let’s Start Training

Look alive! Those of you who are part of GVWC’s Ohio Health Cap City Half Marathon Team, training begins this Sunday. The training schedule, which will ensure you are well-prepared for the April 28 race, is found on the GVWC website. It is a 12-week general schedule. Beginners can use it, and veteran half-marathoners can adjust as needed. During our walks on Saturday, we will discuss the various types of training walks, such as tempo, long slow day (LSD), and easy/cross training days. You can find more training information, general terms, etc. on the website.

There’s still time for folks to join our Cap City team to walk in the half, “quarter” or 5K race. You will receive a GVWC $10 discount for signing up. Email me for the discount code, and go to Ohio Health Cap City Half Marathon, Quarter Marathon, or 5K race to sign up.

Chuck Marshall Art Exhibit “Visual Adventures”  February 10

Please join the GVWC’s very talented fine artist, Chuck Marshall, at the Opening Reception for his “Visual Adventures “ exhibit on February 10 from 4pm to 8pm at the Hayley Gallery in New Albany. Details are found at Hayley Gallery website. Congratulations Chuck!

Route of the Week

This week’s route can be found here.

Motivation of the Week

Albert Einstein

Finishing Line

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

Larry

GVWC Partners

Leave a comment

Filed under Uncategorized

GVWC Weekly Newsletter | January 23, 2018

Greetings!

We are back, baby! Well, we were back walking for at least this past Saturday. It felt good to get back to walking with the group, breathing fresh air, soaking up some sunshine, and sharing coffee afterwards. I hope we can make it two in a row this Saturday.

Stuff in the newsletter this week:

  • GVWC is Official AAMWWI Training Partner for the Walk in August
  • This is Not Your Father’s Plank
  • Keeping Joints Healthy
  • GVWC Steering Committee Kicked off First Meeting

GVWC members Jeff Darbee and Nancy Recchie are enjoying their trip to Spain, having walked 8 miles around Madrid, and 7 miles in Segovia. Nancy said there are a few hills to tackle also.  The photos below were taken while the couple was in Ronda, Spain—after 6 miles and the equivalent of 26 flights of stairs!

Nancy Jeff Spain 2Nancy Jeff Spain 1

GVWC is Official AAMWWI Training Partner

As you may know, last year the GVWC partnered with the African American Male Wellness Walk Initiative (AAMWWI) in their annual 5K walk held in August. The organization’s goal is to raise awareness for black men to move more, know their numbers, and see their doctor. Not only was I on the planning committee, but at the Walk last year, we had a vendor booth and a “passion team” of 22 members who walked in the 5K event. This year, the 15th anniversary of the event, is expected to be even bigger and better—an impressive goal, considering last year there were about 20,000 walkers. The GVWC is also increasing our participation!

I am thrilled to announce that GVWC is the official training program for this year’s event on August 18. The GVWC will welcome those who sign up for the event on Saturday mornings to train with us so they are comfortable and strong for the 5K. Of course, we hope everyone who walks with us develops the healthy habit of exercising on a regular basis that lasts long after August 18. While details are still being worked out, look for more information in future newsletters and on AAMWWI website and Facebook page. Incidentally, if you go to the AAMWWI Facebook page and click on the top video, you will see many members of the GVWC in a promotional video from last year!

Not Your Father’s Plank

You should toss out that goal to hold a plank for 3 minutes. That’s so 2017. While planks have replaced crunches as the most effective core exercise, this article from the FurtherMore blog discusses misconceptions about the value of long-holding a plank. Indeed, it seems that holding a plank for a long period of time only prepares you for holding a plank for a long period of time. It does little to help you in daily living and recreational activities. The author emphasizes that this plank exercise regime is a total body powerhouse workout that combines mobility with stability. All you need is a pair of shorts and shoes and an area of your house about 4 feet by 7 feet. With cold temperatures and treacherous road conditions, there are no excuses for knocking out some type of cardio/core/strength/mobility workout.

Keeping Joints Healthy

Many of us deal with some form of arthritis, inflammation of the joints. For me, I have osteoarthritis. Most of my issues are in my hips and spine. I have made adjustments over the years in my exercise routine to help keep the issue in check; most notably, I switched to a low impact workout (walking) and working on range of motion. This article from the VeryWell blog offers 9 tips for maintaining good joint health. Just like keeping our cars running smoothly, it is all about routine maintenance of our bodies.

GVWC Steering Committee Meeting Kicked Off First Meeting – Next One – February 17

It was a great kickoff meeting for our new GVWC Steering Committee. Nine of us reviewed the Club survey, shared ideas, and formed plans for a great 2018, though we need more help.
The survey helped reinforce our mission. The top 4 most important things for Club members in order from the survey are fitness, training and social (tied), and community. New ideas discussed include a new member welcome, weekly pacers, assistance with AAMWWI training, additional support and marketing from the German Village Society, and additional marketing of our Club message for membership expansion.

Although the plan is for the committee to meet every 2 months, to keep the momentum from our first meeting, we will meet next month at Valters on February 17 at 10am. Please join us. There are lots of ways to get involved.

Route of the Week

This week’s route can be found here.

Motivation of the Week

 

 

 

 

get out what put in

Finishing Line

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

Larry

GVWC Partners

Leave a comment

Filed under Uncategorized

GVWC Weekly Newsletter | January 16, 2018

Greetings!

There are no words for this bad weather. Well, none that are appropriate for this G-Rated newsletter. Think positive and maybe—collectively—we can will the weather conditions back to walkable for Saturday. Fingers crossed!

Stuff in the newsletter this week:

  • Chronic Pain – Anti-Inflammation Diet May Help
  • Food for Thought
  • GVWC Membership – Thank You!
  • GVWC Survey – Last days to give your feedback
  • First GVWC Steering Committee Meeting this Saturday
  • Your socks are in!

Chronic Pain – Anti-Inflammation Diet May Help

We know our diet influences various aspects of our health. Improving the types of foods we consume can make a big difference in our health, including reducing pain and alleviating joint and gut inflammation. This article from the Cleveland Clinic offers 7 steps for pain relief by focusing on an “anti-inflammation diet.” Many of these suggestions are familiar and help improve other health-related issues. But, this reinforcement may just provide one more incentive for us to eat colorful and whole foods, and to reduce sugar and alcohol in our diet.  Thanks to Gail Gross-Brown for the submittal. (Thanks to all who send me articles!)

Food for Thought

Here are a couple short blurbs from Seth Godin’s blog that are good reminders for this new year (Seth describes himself as a writer, a speaker and an agent of change):

Start small, start now

This is much better than, “start big, start later.”

One advantage is that you don’t have to start perfect.

You can merely start.

Kindness scales

It scales better than competitiveness, frustration, pettiness, regret, revenge, merit (whatever that means) or apathy.

Kindness ratchets up. It leads to more kindness. It can create trust and openness and truth and enthusiasm and patience and possibility.

Kindness, in one word, is a business model, an approach to strangers and a platform for growth.

It might take more effort than you were hoping it would, but it’s worth it.

GVWC Membership – Thank You!

Thanks to everyone for renewing your GVWC membership for 2018!  We have 61 official members. Just in case you forgot or have yet to master your New Year’s resolution for procrastination, you can still renew your $15 annual membership fee by sending a check made out to “German Village Walking Club” to 41 W. Frankfort Street, Columbus, Ohio 43206.  Or hand it to me … if we ever walk again. [This is me being pessimistic.]

GVWC Survey

Thanks to all who have completed the GVWC survey.  As we work to make the GVWC even better, we have created this short survey to get your impressions about the Club. If you have not completed it, please do so this week as we prepare for our new GVWC steering committee meeting this Saturday.

This Saturday New GVWC Steering Committee Meeting

Join us at Winans on January 20 at 10am (after our weekly walk and schmooze) to kickoff the GVWC Steering Committee. We are soliciting suggestions for Club events and activities in 2018. You can come to this one meeting to provide your insights or sign on to be part of the official steering committee, which will meet every 2 months. If you would like to learn more about the GVWC Steering Committee, please email me. I hope you will join me in taking the Club to a new level!

Your Socks Are In!

For those of you who took advantage of Second’s Sole offer for a free pair of Feetures! socks, I will have them at Winans after our walk this Saturday. [This is me being positive!]

Route of the Week

This week’s route can be found here.

Motivation of the Week

change make it

Thanks, Jim McVay, for the MOTW.

Finishing Line

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

Larry

Logos for Newsletter

Leave a comment

Filed under Uncategorized

GVWC Weekly Newsletter | January 9, 2018

Greetings!

We just can’t catch a break from this dreadful, frigid weather! Fingers-crossed that we can get together this Saturday. I know you are not deterred and have found other ways to keep your exercise regime going. This is a great time of year to work on strength and flexibility. Enjoy it all!

Not all was lost last Saturday morning. Fifteen hearty souls got together at Valter’s for breakfast. Always scrumptious!

Stuff in the newsletter this week:

  • Requesting your feedback – Take a few minutes to help us out with a quick survey
  • Share your thoughts at our first GVWC Steering Committee Meeting – January 20
  • Don’t Underestimate the Health Effects of the Outdoors
  • Your socks are in!

Requesting Your Feedback!

REGARDLESS OF WHETHER YOU ARE AN OFFICIAL CLUB MEMBER OR HOW OFTEN YOU WALK WITH US (IF AT ALL), WE WANT YOUR FEEDBACK! As we work to make the GVWC even better, we have created this short survey to get your impressions about the Club. Your answers are important!  Not only do your answers help us make sure we’re doing things that you value, they also help us work together with our partner/sponsors. It takes less than 3 minutes to complete.  We will discuss the survey results at the January 20 Steering Committee meeting. Thanks for all your help and input to make the GVWC a great walking club!

New GVWC Steering Committee – Catch the First Meeting – We Know You Have Suggestions!

Join us at Winans on January 20 at 10am (after our weekly walk and schmooze) for the kickoff meeting of the GVWC Steering Committee. We are soliciting suggestions for Club events and activities in 2018. You can come to this one meeting to provide your insights or sign on to be part of the official steering committee, which will meet every 2 months. If you would like to learn more about the GVWC Steering Committee, please email me. I hope you will join me in taking the Club to a new level!

Don’t Underestimate the Healthy Effects of the Outdoors

Sure, the temperatures are hanging in the single digits lately. Which is not unexpected. After all, it is Winter, and we are in the Midwest. But don’t underestimate the healthy, positive effects of being outside—even in bitterly cold conditions. I have always maintained that doing miles outside helps me as much mentally and emotionally as it does physically. Check out this article from MBGPlanet which provides a little more science behind the healthy and restorative impacts of getting outside, moving, and (someday soon!) smelling the roses.

Here is a bonus article from MGBmindfulness with 9 great tips for preparing your body for the new year. There are 3 or 4 that I am starting to practice, and for me, the most important tip from the article: “No. 1 – Let that sh*t go!”

Your Socks Are In!

For those of you who took advantage of Second’s Sole offer for a free pair of Feetures! socks, I will have them at Winans after our walk this Saturday.

Route of the Week

This week’s route can be found here.

Motivation of the Week

weak end

Finishing Line

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

Larry

Logos for Newsletter

Leave a comment

Filed under Uncategorized

GVWC Weekly Newsletter | January 2, 2018

Greetings!

Happy and healthy New Year everyone! May it be your best year yet. And let’s hope we can get out and walk together soon. The dangerous cold is projected to continue through the weekend. I will send an email if we cancel and you can always find the notice on our Facebook Page.

And, please make sure you read this newsletter. Andrea told me it is the best one of the year!

Stuff in the newsletter this week:

  • New Year’s Resolutions – To Make or Not to Make
  • Winter Months – Good time for more strength training
  • Join the GVWC Team for one of your 2018 Fitness Goals – April 28 Cap City Race
  • New – GVWC Steering Committee – Be Part of It!
  • GVWC Annual Membership Dues
  • One Women’s GVWC Vest Still Available

New Year’s Resolutions – To Make or Not to Make

Tis the time of year to resolve to be better, right? Many people think about how to improve various phases of their lives and plan to do better in the coming year. As we know, however, many people fail to carry through on those well-intentioned New Year’s resolutions. This article in Forbes Magazine may help you with the thought-process and follow-through of making a “resolution.” The strategy outlined in the article is the same approach we use at the GVWC: taking small steps, implementing small actions, and building upon them until they become habit. As we’ve noted in the past, when it comes to achieving your personal goals, imagine where you’ll be next year at this time if you establish just one new habit a month?

Winter Months – Good Time for More Strength Conditioning

As we are relegated to indoor workouts due to inclement weather, winter is a great time to focus more on strength training. At the GVWC, we emphasize the need for cross-training. As a matter fact, there is an on-going debate among runners, cyclists, and weight lifters—or at least between the editors at Runner’s World, Bicycling, and Men’s Health Magazine. Here is an entertaining and compelling article in Men’s Health Magazine from BJ Gaddour. His point of view is that strength training is clearly superior to cardio-focused sports. I think #14 and #15 are of particular interest to our Club. And, as BJ says, the Greatest of All Time (GOAT) of Fitness, Jack LaLanne proves his point. Enjoy!

Starting to Create Your Fitness Goals for 2018? Here’s One We Can Do As A Club

As you set your fitness goals for 2018, consider adding one that we can do together as a Club: sign up for, train, and compete in the Ohio Health Cap City Half Marathon, Quarter Marathon, or 5K race on Saturday, April 28. Maybe this will be your first race. Maybe it will be your 15th. Either way, this offers a great way for our Club to have a common goal, to train together through the dreary and difficult winter months, and come together (finally!) on race day as a team for a fantastic race experience.

The Ohio Health Cap City will provide us some great incentives:

  1. $10 off the registration fee (email me for the discount code to enter), and
  2. GVWC named in the Team Training Guide and on the Team Training Website – check us out here along with other Teams; priority packet pickup; GVWC logo on video board in Columbus Commons; and announcement of GVWC Team at the start/finish line.

We have 10 signed up already and ready to start training in February. Remember to enter “German Village Walking Club team” from the drop-down menu when prompted.

Go GVWC Training Team!

New GVWC Steering Committee – Be Part of It!

As we talk about setting goals for 2018, one of my goals is to improve the Club by sharing leadership and coordination. While you all have been wonderful with both your participation and your ideas for Club activities, I’m keenly aware that there’s more that we can do—and do better. But to get there, it requires more than just one person coordinating everything. Therefore, we’re launching a GVWC steering committee, consisting of 7 to 10 volunteers, to meet once every two months on a Saturday at 10am to discuss new ideas and plan events. The steering committee will help enhance the GVWC in achieving its four core tenets:

  1. Promoting walking as an easy, cheap, and effective form of exercise.
  2. Showcasing Columbus’ cool urban environment.
  3. Cultivating camaraderie and accountability.
  4. Looking out for our urban community and our neighbors.

 

The first steering committee meeting will be Saturday morning January 20 after our walk and coffee. If you would like to learn more about the GVWC Steering Committee, please email me. I hope you will join me in taking the Club to a new level!

GVWC Annual Membership Dues

Your $15 annual membership fee for 2018 is due. If you joined the Club after September 30 this year, you do not need to pay the membership renewal for this year. Mail checks made out to “German Village Walking Club” to 41 W. Frankfort Street, Columbus, Ohio 43206. Thank you for your support. You all make the Club a great success!

GVWC Women’s Winter Vest Available (size M)

I have one GVWC winter vest still available; women’s medium, $80.  Please email me if interested.

womens vest black

Route of the Week

This week’s route can be found here.

Motivation of the Week

your resposnibility

Finishing Line

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

Larry

Logos for Newsletter

Leave a comment

Filed under Uncategorized