Monthly Archives: January 2019

GVWC Weekly Newsletter | January 29, 2019

Greetings!

We had about a dozen dedicated walkers on Saturday, including three new folks: welcome Sarah, Dennis and Hae Ron. It was icy and dicey in spots. Some went directly to Winans while others did a lap or two on the grass around Schiller Park. Then we came together at Valters for a hearty breakfast and lively discussion. I hope you have alternative indoor workouts to follow when the weather makes it unsafe to get outside. And remember: despite this winter weather, we will see more daylight and warmth soon enough. Keep the faith!

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

  • Another Twist of the Burpee
  • Learn to Race Walk – February 17
  • Sleeping Your Way to the Top
  • Good Food Leads to Good Health
  • Half-marathon is College Requirement

Also, a Wind Chill Advisory is in effect for Franklin County until Thursday afternoon. The dangerously cold wind chills could cause frostbite on exposed skin in as little as 10 minutes. It’s best to forego walking outside until Friday at the earliest. I hope you have alternative indoor workouts to follow when the weather makes it unsafe to get outside. And remember: despite this winter weather, we will see more daylight and warmth soon enough. Keep the faith!

termperature chart

Another Twist on the Burpee

As you may know, my favorite body weight exercise is the burpee. This short video from Men’s Health blog offers a little twist on the traditional burpee to give you an even better ab workout. Enjoy the pain!

Learn To Racewalk – February 17

The Columbus Running Company, along with the GVWC and Buckeye Striders, is sponsoring a “Learn to Race Walk” clinic on February 17, from 9am to noon, at the Dublin CRC store. The class will be led by two Cleveland Senior Olympic Race Walking medalists, including GVWC’s Joyce Prohaska. The cost is $10 and the class is limited to 30 people. Sign up here!  And sign up soon!

Sleeping Your Way to the Top

The conventional wisdom regarding the value of sleep has long been that every hour spent sleeping was time not working and, therefore, time wasted. The thinking was the most successful people slept the least. This article from HuffPost titled, Sleeping Your Way to the Top, presents the multiple benefits of getting enough sleep which, as current research confirms, enables you to perform at your best at work. You may need to reorganize your evening routine to ensure you’re able to get enough sleep. Remember, while sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best.

Good Food Leads to Good Health

Many of us know the health benefits of eating fresh food, especially over processed food and fast food. Fresh vegetables and fruits provide our bodies important nutrients, reducing our risk of chronic diseases, as well as dietary fiber, increasing healthy digestion and a sense of feeling full, which keeps us at a healthy weight. Minimizing highly processed foods reduces, among other things, our exposure to excessive sodium, which impacts blood pressure and heart health. An editorial in Sunday’s Columbus Dispatch discusses how, under CEO Matt Habash’s leadership, Mid-Ohio Foodbank wisely advocates good food as good health policy. And “good” food means fresh food. Ensuring low income individuals and families have access to good, fresh food is a priority for the foodback. “Mid-Ohio practices what it preaches about the benefits of a fresh-food focus by operating South Side Roots, a café, market and kitchen in the Reeb Avenue Center.” The GVWC will again volunteer to serve the Tuesday Night Community Dinner at the Reeb Avenue Center in March. Look for details in an upcoming newsletter.

Half-marathon is College Requirement

If you Like Runner’s World on Facebook, maybe you saw the story about the small, private college in Alabama that requires Every Student Run a Half Marathon. It’s part of a curriculum that emphasizes the health and fitness of students. I love this because I believe completing a marathon or half-marathon is a transformative experience that everyone can benefit from. Endurance events like these are hard. But that’s exactly the point. To decide to do something hard, to figure out how to do it, and then cross the finish line is a remarkable experience. As the college administrator responsible for the program says, “‘What I love about running [the half marathon] is the challenge of every step,’ Pettus said. ‘Those are great moments for students, when you see them finish and know they could’ve quit. That translates so well into life, into leadership.’” While it doesn’t seem like it today, racing season will be upon us soon. If you haven’t completed a half yet, I hope you will consider it. Check out the GVWC website to learn what is involved in training.

Route of the Week

We are still trying to get to the Topiary Park route…this week’s route can be found here.

Motivation of the Week

1-29-19

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 | January 22, 2019

Greetings!

It’s Snowmaggedon! Kind of. On Saturday, there were 13 strong GVWC walkers who were not deterred by forecast. (The forecast, by the way, missed by a mile.) Ah, the hapless meteorologist. Can any of you be right at work about 40% of the time and still keep your job?

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

  • Learn to Race Walk – February 17
  • Breakfast at Valter’s this Saturday!
  • Morning People
  • Stressed Out? 70 Destressing Activities for You
  • Of Mice and Men – The Evolution of Human Endurance

Check out these great photos of the crew this past Saturday at the start and end of our walk:

1-19-19 group

1-1-19-19 winans

Learn To Racewalk – February 17

The Columbus Running Company, along with the GVWC and Buckeye Striders, is sponsoring a “Learn to Race Walk” clinic on February 17, from 9am to noon, at the Dublin CRC store. The class will be led by two Cleveland Senior Olympic Race Walking medalists, including GVWC’s Joyce Prohaska. The cost is $10 and the class is limited to 30 people. Sign up here!  And sign up soon!

Breakfast at Valter’s this Saturday!

It has been way too long. We are going to have breakfast at Valter’s after our walk this Saturday, around 9:15am. RSVP via email to me by Thursday.

Morning People

What do you accomplish before 7:30am every morning? Studies show people who have “early morning” routines tend to be successful in life. Having a strong morning routine helps set the tone for the day, which can lead to improved productivity. This article from Forbes with 7 things successful people do before 7:30am. Any of them look familiar?

Stressed Out?  70 Destressing Activities for You

Feeling stressed these days? Stress can take its toll on your health, for sure. This article from the VeryWell Healthy Mind blog provides lots of ways to relieve stress. There must be a few for you.

Of Mice and Men – The Evolution of Human Endurance

Recent studies from the University of California, San Diego suggest that, among other factors, a simple genetic mutation caused humans to become endurance athletes. “Now a study in mice supports the idea that this genetic tweak enabled humans to run long distances and hunt their prey to exhaustion.” Why is that important? It’s been hypothesized that “running—as opposed to bipedal locomotion alone—played a major role in human evolution.” Read more in the article, Simple Genetic Mutation Helped Humans Become Endurance Runners, from the January issue of Scientific American.

Route of the Week

This week’s route can be found here.

Motivation of the Week

1-22-19

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 | January 15, 2019

Greetings!

Yep, it is winter, with that white stuff and all. We had a nice 3-mile walk. It was good to be out walking with friends and breathing fresh air. The snow wasn’t slippery and made for a pretty landscape. We will try to get out most Saturdays this winter, weather permitting. If we cancel, I will send out an email by 6am that morning. Even if we don’t walk, there is a standing invitation to meet at Winans for coffee at 8am.

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

  • Inspiration for 2019
  • Save the Date – February 10 – Learn to Race Walk
  • Is Coconut Oil All That It’s Cracked Up To Be?

Inspiration for 2019

One sure way to be old is to act like you’re old. A better suggestion is to think young and act young. Take, for example, 92-year-old Australian, Heather Lee, who started her athletic career in earnest at 85. Read her inspiring story in this article from the New York Times. She is quite the role model for both the young and young-at-heart. Thanks, Dave and Brooke, for sending in this article.

Save the Date – February 17 – Learn To Racewalk

The Columbus Running Company, along with the GVWC and Buckeye Striders, is sponsoring a “Learning to Race Walk” clinic on February 17, from 9am to noon, at the Dublin CRC store. The class will be led by two Cleveland Senior Olympic Race Walking medalists, including GVWC’s Joyce Prohaska. The cost is $10 and the class is limited to 30 people. Look for more information and sign-ups soon.

Is Coconut Oil All That It’s Cracked Up To Be?

Coconut oil’s potential health benefits are outweighed by its heavy dose of saturated fat, most nutrition experts say. Saturated fat is associated with an increased risk of heart attack and stroke. “Get The Facts On This Faddish Fat,” from this NPR story, Is Coconut Oil All It’s Cracked Up To Be?

Route of the Week

This week’s route can be found here.

Motivation of the Week

1-15-19

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 | January 8, 2019

Greetings!

It was a great first Saturday of 2019, not too cold and our group was ready to get the New Year started on the right foot, so to speak. Here’s what you will find in the newsletter this week:

  • Thank You Notes
  • Speaking of Old School
  • Diet vs. Diet
  • GVWC Members and Partners – Footprints and Footnotes

Lively group at the Downtown Winans this week:

1-5-19 winans downtown

Thank You Notes

Remember those? When was the last time you received one? When was the last time you wrote one? We’re still waiting for a “thank you” for a wedding gift we sent a young couple a few years back. *sigh* Of course, thank you notes can be sent for more than just acknowledging the receipt of a gift. I recently started a new job, and I’ve sent simple notes to several of my new colleagues expressing my gratitude for their support and generosity in helping me get acclimated. This article from the Harvard Health Publishing blog argues that thank you notes have the capacity to produce positive mood responses … regardless of whether you are on the giving or receiving end. The handwritten note is certainly old school etiquette. But I hope it makes a comeback. Here is my box of notes:

thank you notes

Speaking of Old School

Sometimes all that new technology we use makes us crazy. Sports watches, cell phones and Fitbit-type devices track everything from speed and distance to heart rate and sleep patterns. We get a lot of information. But what do we lose? Maybe sometimes we should just unplug and enjoy our surroundings. The Trail Runner blog argues for the natural benefits of getting outside, doing your miles, and observing—really be a part of—the world around you. Give it a try.

Diet vs. Diet

“Diet” can be both a noun and a verb. (It can also be an adjective, but that’s a story for another day.) Our diet—as a noun—is simply the nutrition we consume. To diet—as a verb—means “to eat or drink sparingly or according to prescribed rules.” I prefer diet-the-noun over diet-the-verb because the former is a healthy and holistic approach to eating for a lifetime while the latter implies obsessively eating a certain way until a point in time . . . and then what? The diet is unsustainable. After achieving the goal weight (if we’re so lucky) we just go back to eating the way we did before which is what got us into this mess in the first place. We inevitably put the weight back on. And so it goes in an unhealthy and unhappy cycle. Fortunately, the Diet Industrial Complex is catching up to the philosophy of diet-the-noun over diet-the-verb. “Earlier this year, Weight Watchers — known for its system of assigning points to food — announced its rebranding to WW. Nutrisystem has a new owner, and even the South Beach Diet is changing to reflect the newest trends in dieting.” Check out this article, “From weight loss to wellness: WW and others shift,” to read about the trend away from diet culture in favor of a more comprehensive approach to wellness.

GVWC Members and Partners – Footprints and Footnotes

  • We wish a speedy recovery to our dear friend, Phyllis, who broke her hip last week while visiting Marie in San Juan over the holidays. After our Saturday walk, a bunch of us made the short hike over to Grant Hospital to visit her. She looked great and expects to start rehab soon. If you would like to get in touch with Phyllis, please email me, and I will get you her contact information.
  • Dave and I compared our outfits for last week’s walk. How come Dave dresses for our Saturday morning walks like he’s headed to the Columbus Museum of Art or an Apple convention?  Not pictured are his shoes, which are one step below dress shoes. Dang, if I had only known I could exercise in “being cool” clothes, I could save a bundle on all the Nike, Under Armour, and Saucony gear!

dave and lwf clothing for walking

Route of the Week

This week’s route can be found here.

Motivation of the Week

1-8-19

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 | New Year’s Edition

Greetings!

Happy New Year! I hope everyone has a very happy and healthy New Year. I look forward to cheering on all your healthy accomplishments this year.

This is the first Saturday of the month (and year!) coming up – you know it – the Winans to Winans route.

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

  • Fitness Game Changers in 2019
  • Cities are about People, Not Cars
  • Core Strength
  • Why Small Habits Make a Big Difference
  • GVWC Members and Partners – Footprints and Footnotes

Some of you caught Brooke, Otto, and me as we jumped in one of the new autonomous shuttles running a loop around Bicentennial Park, COSI, Veteran’s Memorial, and SMART Columbus. Very cool experience!  The future is now right here in Columbus.

smart car

Fitness Game Changers in 2019

Are you looking to take your exercise regime to the next level in 2019? This article from the mgbmovement blog reveals what fitness experts predict will be the trends in the coming year.  It looks like keeping it simple, taking it a little easier, and creating community with exercise are some of the themes for 2019. Kind of like the GVWC, huh?

Cities are about People, Not Cars

We may be part of a quiet revolution underway. Cities are starting to recognize that walking is an important part of a healthy lifestyle, as well as an important ingredient to the health of a community. Urban planners are beginning to design and redesign city streets with the pedestrian—not the automobile—as the primary focus. Thanks to David A. Duke for submitting this interesting editorial from the New York Times titled The Pedestrian Strikes Back.

Core Strength

If you are looking for some good core strength building exercises, check out this article from the VeryWellfit blog. It has short videos to show you the proper form for each exercise.

Why Small Habits Make a Big Difference

I often talk about the importance of establishing healthy habits. Even small changes can, over time, make a big difference. Why is that, though? I came across this interesting article that equates the positive (and negative) impacts of habits to those of compounding interest. “Habits are the compound interest of self-improvement. The same way that money multiplies through compound interest, the effects of your habits multiply as you repeat them. They seem to make little difference on any given day and yet the impact they deliver over the months and years can be enormous.”

GVWC Members and Partners – Footprints and Footnotes

  • Thank you, David A. Duke, for generously donating new high visibility vests to members of the Club. These can be a life-saving piece of equipment as we walk during this shorter daylight season.
  • Thank you, Darla Kaikis, for bringing in the Kringle pastry rings for the group last Saturday. All the way from Wisconsin!

Route of the Week

This week’s route can be found here.

Motivation of the Week

1-1-19

Finishing Line

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

Larry

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