Monthly Archives: August 2018

GVWC Weekly Newsletter | August 28, 2018

Greetings!

What started as a respectable crowd of 23—give or take a few toddlers—it turned into a positive throng afterwards at Winans! That’s because sometimes, when folks can’t make the morning walk, they come out to socialize with the group over a cup of coffee. Speaking of Winans, this Saturday is September 1, which means we will be walking the Winans to Winas route, finishing up at the downtown Winans.

Here’s what you will find in the newsletter this week:

  • Looking for Motivation – Look No Further Than Yourself
  • Total Body Stretches
  • 15 Anti-Inflammatory Foods
  • GVWC Members and Partners – Footprints and Footnotes

As you can see from the photo, we are starting to see people showing up in the new, black & white, abstract GVWC t-shirts. The shirts are available for purchase at the Columbus Running Company’s Short North store or online. In addition to building awareness about the GVWC, all proceeds go to support our Club. And (and this is most important) they are cool.

august 25 2018

Looking For Some Motivation?  Look No Further Than Yourself

Here is an interesting twist from an article in the MBGmindfulness blog. We all need motivation from time to time in things we do, as we have our ups and downs. This article suggests that, instead of turning to someone else for motivation, YOU become the motivator of people in the same situation. Wait, what? The article says that, as the advice-giver, motivator and mentor, it can help to build your own self-confidence in the situation more than if you had received the motivation from a trusted advisor. Interesting perspective.

Total Body Stretches

I am The Worst when it comes to stretching. And, I guess this is not surprising, I need stretching The Most. I rarely make enough time to stretch after a workout. Mostly, I find myself doing token stretches. And, then I am shocked (shocked!) at my lack of flexibility. This article from the VeryWellfit blog offers eight relaxing stretches to help improve flexibility. I need to be more intentional about this. Maybe I should re-read the previous article to become my own motivator for stretching!  J

15 Anti Inflammatory Foods

Chronic inflammation of your immune system is not good.  Here is an article from the VeryWellfit blog with 15 anti-inflammatory foods that can help improve and strengthen your immune system. How many are you eating?

GVWC Members and Partners – Footprints and Footnotes

  • Congratulations to new GVWC Chicago Chapter member Alec King on completing the Chicago Triathlon on Sunday. The event combines a 1-mile swim (in Lake Michigan—yikes!), a 25-mile bike ride, and a 10K run. It was a ghastly 92 degrees at the start, but the young lad finished in 3:08:58. Way to be Alec! Check out a few photos of his morning, including one with one of his biggest fans, Emily Smith:

Alec water

alec run

Alec and biggest fan

Route of the Week

This week’s route can be found here.

Motivation of the Week

Happy

Finishing Line

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

Larry

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GVWC Weekly Newsletter | August 21, 2018

Greetings!

Where has the time gone? It seems like just yesterday we were welcoming spring, yet here we are winding our way toward the end of August. School has started for many, so be careful through school zones. Speaking of taking care, be on the watch for all the scooters (and bikes) zipping around when you drive through downtown. It is crazy around here. It will be interesting to see how the City handles this new mode of transportation.

Here’s what you will find in the newsletter this week:

  • The One Exercise You Should Be Doing Every Day
  • Just Doing Nothing May Be The Answer!
  • Taking Vitamins and Supplements – Does It Pay Off?
  • Walking Prescriptions – High Blood Pressure
  • GVWC Members and Partners – Footprints and Footnotes

The ONE Exercise You Should Be Doing Every Day

Any headline touting the ONE exercise is bound to catch my eye. And the one from MindBodyGreen definitely piqued my interest … maybe this exercise is something I should be incorporating into my daily routine. According to Todd McCullough, founder of TMAC Fitness, this one exercise—the yoga squat—can help open up the hip flexors and lower back which can benefit those of us who sit all day at our desk jobs. TMAC demonstrates proper form for the yoga squat in this 1-minute video. Let me know if you try it out and how it works for you.

Just Doing Nothing May Be The Answer!

Here is a very interesting article from the MGBHealth blog, titled:  Are Your Self-Care Rituals Making You Unhappy?  This Doctor Thinks So. Finding ways to help us become healthier, feel better, and heal, are all great goals. But this article by Ellen Vora, M.D. says we may be better off doing nothing for a while. Trying to cram too many activities, even the ones that are self-care focused, can actually be counterproductive. Something to ponder – slowing it down!

Taking Vitamins and Supplements – Does It Payoff?

The vitamin and supplement industry is massive and, like me, I bet you take some type of vitamin or supplement. Why am I so confident? It’s estimated that 70 percent of “older” Americans partake, so odds are that I’m right on that. The question explored in this article from NBC News’ “Think” blog is: are all those vitamins and supplements worth it? The short answer: no. Indeed, there is “very little evidence to support” the efficacy of vitamins and supplements, and, worse than that, they may do more harm than good. Maybe we call can save our money and stick with eating more fruits and vegetables and less processed foods. Thanks, Steph Waterman, for the contribution!

Walking Prescriptions – High Blood Pressure

High blood pressure is a common ailment most people control with medication. But walking can be an effective prescription, too, according to a 2010 review of 27 trials on the topic. A 2016 report by the National Heart, Lung and Blood Institute found that walking reduces your risk for coronary artery disease. What’s the best way to incorporate walking into your high blood pressure reduction regimen? Shoot for at least 1.75 miles at 3 to 4.5 mph most days of the week to lower blood pressure and cholesterol, says Paul T Williams, a life sciences researcher at the Lawrence Berkeley National Laboratory in Berkeley, CA. (Adapted from AARP Bulletin, March 2018, p. 24.)

GVWC Members and Partners – Footprints and Footnotes

  • The fearsome foursome raising hell in Traverse City, Michigan over the weekend – Deb, Toni, Vicky, and Darla. Good to see Vicky sporting the GVWC gear in that state up north.

Traverse city Girls

Vicky Traverse City

  • That torrential rainstorm last week didn’t deter some of the GVWC faithful for the AAWalk. As evidenced by this photo, Deb, Brooke, Sheryl, Otto and Darla, did a Carpool Karaoke method of getting to the event:

Traveling to AAWalk

Route of the Week

This week’s route can be found here.

Motivation of the Week

you get what you settle for

Finishing Line

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

Larry

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GVWC Weekly Newsletter | August 14, 2018

Greetings!

It was a wet morning for the African American Male Wellness Walk last Saturday. Let us hope for sun this Saturday. Thanks Otto for walking (or was it driving?) the group up the event.

Here’s what you will find in the newsletter this week:

  • AA Walk – It Was A Wet One
  • Meditation – How to Quiet Your Mind
  • More Effective Techniques for Total Body Weight Exercises
  • GVWC Members and Partners – Footprints and Footnotes

AA Walk – It Was A Wet One

As you know, at the GVWC, we brag that we walk rain or shine … you know, because we’re tough like that. For the first time in 15 years, it rained on the African American Male Wellness Walk. If you were there, you know it wasn’t just rain. The unrelenting downpour was torrential, and the walk was ultimately cancelled due to lightening. Nonetheless, spirits were high to get the message out about the importance of the health issues facing African American men. Thanks to all who came out despite the threatening weather. The GVWC will be part of the AAWalk next year and we will continue with our Spring to Your Feet events with guest speakers starting next April. Here is a picture of some of our rain-resistant group.

wet group

frank gail buckeye guy

Meditation – How to Quiet Your Mind

I have been taking a few minutes each morning for my gratitude moment – relaxing and reflecting on things I am grateful for. I don’t know if you would call this actual meditation, but this practice helps in my efforts to reduce my stress, put things in perspective, and focus on the positive aspects of my life. During this reflective time, though, I find it difficult to “quiet” my mind, to keep my mind from wandering. I found this article from the MBGmindfulness blog with a few tips that help particularly distractible folks settle into themselves. These tricks have been very helpful for me.

More Effective Techniques for Total Body Weight Exercises

We talk a lot of using your body weight to get stronger by doing body-weight exercises such as pushups, lunges, squats, burpees, and mountain climbers. To get the biggest bang for your buck when doing these exercises, it is important to focus on proper technique for each exercise. Runner’s World offers tips for improving your exercise form to help be more effective for improving strength. These include techniques such as completing the exercises slowly and extending the range of motion during the exercise. Take the simple push-up, for example. Proper technique calls for slowly lowering your body down, completely touching your chest to the floor, pausing, then pushing back up to your original position. It’s not about speed and shortcuts. As my mom would say (although I don’t think she did pushups), you are only cheating yourself when you do it the wrong way.

GVWC Members and Partners – Footprints and Footnotes

  • Congratulations to Frank and Gail, and their daughter and son-in-law and pooch, Charles, for completing the Paws For A Cause 5K on Sunday at Griggs reservoir in Columbus. The 5K fundraiser supports care of rescue dogs. About 400 participated and it was a beautiful morning … unlike the weather on Saturday!

Paw cause 2018

Route of the Week

This week’s route can be found here.

Motivation of the Week

will-rodger-dont-let-yesterday

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

Larry

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GVWC Weekly Newsletter | August 7, 2018

Greetings!

This Saturday is the AA Walk! This event replaces our regular Saturday morning walk. The walk is free. (More details are provided below.) I hope everyone joins our Passion Team for the event … and wear your GVWC t-shirts!

Here’s what you will find in the newsletter this week:

  • This Saturday – African American Male Wellness 5K Walk
  • What to Eat and Drink Before and After a Walk
  • Total-Body Kettle Bell Exercises
  • GVWC Members and Partners – Footprints and Footnotes

This Saturday – African American Male Wellness 5K Walk – Replaces our Regular Walk

Our regular walk this Saturday will be replaced with the African American Male Wellness Walk 2018! The FREE event starts at 9:30am. You can either meet directly at the venue, near Nationwide Children’s Hospital at the corner of Parsons and Livingston, at 9am or meet at Schiller Statue 8:30am to walk over. Otto will lead the group up to the venue. With 20,000 expected at the event, parking is likely to be a challenge. So walking over is probably your best option—not to mention the extra miles!

In addition to fielding a Passion Team, the GVWC will have a booth at the event, and Andrea and I will arrive to set up at 6:30am. (Shhh, I haven’t told Andrea that part yet.) Plan to meet at our booth at 9am that morning. The over-under for participation on GVWC’s Passion Team is 30, so I’m counting on you to get us to the “over.” Don’t forget to wear either your Club shirt or the new cool abstract GVWC shirt (available for purchase from Columbus Running Company, Short North). Clearly, we are the coolest walking club in town. Let’s get out there and represent!

What to Eat and Drink Before and After a Walk

We talk a lot about hydrating and fueling for our walks and other type workouts. This article from the Insider News blog offers great tips for runners (which also apply directly to walkers) for what to eat and drink before and after workouts. Because everyone has a unique GI tract and sweat rate, use this advice as a guideline and experiment with what works best for you.  Thanks, Otto, for the submittal!

Total-Body Kettle Bell Exercises

As you know, at the GVWC, we promote cross-training. It is important to incorporate strength training, core work, and balance exercises into our workout regimen at any age. I’m sure this total-body kettle bell workout for runners from the Bar Bend blog works equally well for walkers. Personally, I have never used kettle bells, but that’s because I don’t trust myself swinging those things between my legs. Dumbbells are an effective substitute for many exercises. One of my favorites, which is a fantastic total-body exercise, is the Turkish Get-Up. I use a dumbbell instead of a kettlebell. Also, it’s not as complicated as it first looks in the video.

Thanks, Otto, once again, for the submittal!

GVWC Members and Partners – Footprints and Footnotes

  • Speaking of cross-training, picture here are GVWC members, Alisa and Chris, going out on a rail-bike in the small town of Melk, Austria. Looking good, gals!

Chris and Alisa in Austria

  • Speaking of Chris, she has two tickets on the Main Floor/Orchestra for the blockbuster hit, Hamilton, on August 16 at Playhouse Square in Cleveland. The tickets are “pricey,” but, as you know, the market for this show is fierce. Contact Chris if you or anyone you know (especially a Clevelander) wants to purchase these tickets. First come, first served.
  • Another example of cross-training – cycling. GVWC member Vicky Brunetto, did the 55-mile route for Pelotonia this past weekend.  Great job, Vicky!  It was a hot one!

Vicky Pelotonia 2018

Route of the Week

This week’s route will be the AA Walk!  See you there!

Motivation of the Week

extra mile

Finishing Line

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

Larry

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