Monthly Archives: July 2019

GVWC Weekly Newsletter | July 30, 2019

Greetings!

The great weather this past Saturday morning must’ve caused giddiness—dare I say craziness—in more than a few members of the GVWC. Indeed, a number from our ranks went rogue by striking out on their own paths. While most followed the designated Route of the Week (“Otto’s Route”), a few had other ideas. Dave and Mark ended up on Mound Street. Deb, Darla, Karin, Katherine and Jim ended up at North Bank Park. All is good, though. After all, part of the GVWC ethos is exploring Downtown. Remember the GVWC heads to Granville on Saturday for our walk.

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

  • This Saturday – On the Road to Granville (August 3) – RSVP!
  • The 100 Most Influential People in Columbus
  • Just Be Nice –It’s Not That Hard
  • Jumping Rope Isn’t Just for Kids
  • Some of Us Walk for the Beer
  • August 10 -Save the Date

Here are some photos Darla captured along one of the “rebel routes”:

view toward main street bridge

scioto mile with group

THIS SATURDAY – On the Road to Granville (August 3) – RSVP!

Saturday morning, August 3, we will head to Granville for our weekly walk, which is graciously being hosted by Nancy Recchie and Jeff Darbee. We will do a 3-mile walk that morning, ending up in downtown Granville to watch Pelotonia riders.

GVWC on the Road to Granville

August 3 @ 8:00am

Walk, coffee in downtown Granville (while watching Pelotonia riders), followed by brunch and a swim at Jeff and Nancy’s place.

Parking is available at the rear of the St. Edward Church parking lot at 785 Newark-Granville Road. The walk will begin there.

Directions – take 70E or Rt. 161 to Rt. 37 north into heart of Granville. Turn right on Elm Street (one block before light into center of town) Go two blocks to Pearl, turn left, go one block to Broadway, turn right and it turns into Newark Granville Road.

Please email RSVP to Nancy. Bring a towel if you plan to swim.

Jumping Rope Isn’t Just for Kids

Want to mix up your workout routine for cardo? Interested in targeting your abs? Get a jump rope and follow the exercises found in this article from the Verywellfit blog. Jumping rope ramps up your workout routine big time.

The 100 Most Influential People in Columbus

Most Saturday mornings you barely notice her, as she is usually “in the zone” for her walk. Don’t be fooled by her quiet and unassuming nature, though. Christie Angel is a force to be reckoned with.  She is the CEO of the YWCA Columbus, and was recently named one of the 100 most influential people in Columbus. Congratulations, Christie! Well deserved. Here is a summary about Christie from the June 28, 2019 Business First article:

A public servant for decades, Angel was deputy chief of staff for former Mayor Michael Coleman before being named CEO of YMCA Columbus. She regularly connects with the area’s movers and shakers as the organization works to empower more women in the region.  And, Angel’s reach extends beyond her own organization. She serves on a number of boards, including Campus Partners of Community Urban Redevelopment and the Greater Columbus Arts Council. She is also a member of the Columbus Women’s Commission.

Just Be Nice – It’s Not That Hard

This public service reminder is from Josh Jones in his recent blog post. Just be nice. Although doing nice things makes us feel good and feel better (a positive result as we work toward continuing good health), Josh says to do it because it is the right thing to do, even when it’s a little inconvenient and you may not get “credit.” As Josh says, “Be a person who takes the time to understand the lives of others. Be a person who looks out for those around them. Be a person who takes on a little bit of inconvenience to make someone else’s day a little bit easier. Let little things go. Smile more. Acknowledge strangers, acknowledge your friends.”

A Bath Before Bedtime Helps You Sleep Better

Research suggests a warm bath or shower an hour or two before bedtime can help you unwind and fall asleep faster. Why? It will help lower your core temperature, and that’s a circadian sleep signal. Check out the full story from NPR if you want to learn more.

August 10 – Save The Date

August 10. The African American Male Wellness Walk. Again this year, the GVWC will have a Passion Team for the walk. More information to come. And if you haven’t seen it yet, Livingston Avenue in front of Nationwide Children’s Hospital is renamed African American Male Wellness Walk Avenue.

Some of Us Walk for the Beer

There are many reasons why we compete in races. Some of us like to challenge ourselves. Others among us like to see how we measure against the competition. We sometimes keep races on the calendar to keep ourselves motivated for our long-term fitness goals. And there are those who simply walk for the beer. And now craft beer makers are creating beers that actually aid in post-workout recovery. Check out Why ‘Performance Beer’ Is The Newest Trend In Sports Beverages.

Route of the Week

This week we will walk with Nancy and Jeff in Granville.

Motivation of the Week

https://www.youtube.com/watch?v=mTsvSAItPqA

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 – Early Edition |July 22, 2019

Greetings!

While we’ll be getting a break this week from the gruesome heat wave temperatures that had us in a stranglehold last week, high humidity will persist. That means we still need to be smart when walking outside. Go easier. Hydrate more. And protect yourself from the sun with a hat, sunglasses and sunscreen.

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

  • 10-Minute Ab Workout
  • And, If You Want to Impress Your Friends with a Cool Ab Workout
  • Hydration, Heat Exhaustion, and Heat Stroke
  • On the Road to Granville on August 3
  • Save the Date

10-Minute Ab Workout

Want to mix up your workout routine for cardo and also focus on your abs? Get a jump rope and follow the exercises found in this article from the Verywellfit blog. Jumping rope will ramp up your workout routine, big time.

And, If You Want to Impress Your Friends with a Cool Ab Workout

Ok, I can’t stand the Pittsburgh Steelers, and I’m no fan of Antonio Brown, but check out one of his ab workouts in this ESPN video. Not only is he a monster with this a crazy-tough workout, but he’s styling as well! Thank goodness he is with the Raiders now. (I also love the banter between the two ESPN commentators. She got the last word. Boom!)

Hydration, Heat Exhaustion, and Heat Stroke

Here is another article from the Verywellfit blog about understanding your hydration needs.  With these temperatures and humidity, it is important to make it a priority if you are exercising, working, or spending a lot time outside.  Here is an article from Men’s Health Magazine with tips for working out during a heat wave.

Heat exhaustion and its more serious cousin, heat stroke, are dangerous medical conditions. This chart outlines the signs of the conditions. Thanks to the Buckeye Striders Facebook Page for the chart.

hydrations chart

On the Road to Granville on August 3

Saturday morning, August 3, we will head to Granville for our weekly walk, which is graciously being hosted by Nancy Recchie and Jeff Darbee. We will do a 3-mile walk that morning, ending up in downtown Granville to watch Pelotonia riders.

GVWC on the Road to Granville

August 3 @ 8:00

Walk, coffee in downtown Granville (while watching Pelotonia riders), followed by brunch and a swim at Jeff and Nancy’s place.

Parking is available at the rear of the St. Edward Church parking lot at 785 Newark-Granville Road. The walk will begin there.

Directions – take 70E or Rt. 161 to Rt. 37 north into heart of Granville. Turn right on Elm Street (one block before light into center of town) Go two blocks to Pearl, turn left, go one block to Broadway, turn right and it turns into Newark Granville Road.

Please email RSVP to Nancy.  Bring a towel if you plan to swim.

downtown granvillenancy pool

Save The Date

August 10. The African American Male Wellness Walk. Again this year, the GVWC will have a Passion Team for the walk. More information to come. And if you haven’t seen it yet, Livingston Avenue in front of Nationwide Children’s Hospital is renamed African American Male Wellness Walk Avenue.

Route of the Week

This week’s route can be found here.

Motivation of the Week

7-22-19

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 | July 16, 2019

Greetings!

It is hot and humid.  If you are walking outside, be sure to go a little slower, hydrate more, and protect yourself from the sun with a hat, sunglasses and sunscreen.

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

  • Creating Healthy Habits…One At A time
  • Trouble with Falling Asleep TOO Quickly?
  • On the Road to Granville on August 3
  • Save the Date
  • More Tai Chi, Fewer Meds: Steps to Help Prevent Falls

Creating Healthy Habits…One At A time

At the GVWC, we talk about creating healthy habits one habit at a time. They can be simple things, like drinking one more glass of water daily, exercising one more day a week, eating one less sugary dessert, etc. This article from the Forbes blog claims you can change your life over the course of a year just by implementing some or all of these 22 “micro-habits.”  I particularly like number 22.

Trouble with Falling Asleep TOO Quickly?

I know people who have trouble falling asleep. It’s no good for them. I feel bad because I don’t have this problem. I can fall asleep on a dime. (On a plane, in front of the TV, even on occasion at the dinner table.) But, as discussed in this article from the Bustle blog, it turns out falling asleep as soon as your head hits the pillow may be a sign of a health issue. Yikes!

On the Road to Granville on August 3

Saturday morning, August 3, we will head to Granville for our weekly walk, which is graciously being hosted by Nancy Recchie and Jeff Darbee. We will do a 3-mile walk that morning, ending up in downtown Granville to watch Pelotonia riders.

GVWC on the Road to Granville

August 3 @ 8:00am

Walk, coffee in downtown Granville (while watching Pelotonia riders), followed by brunch and a swim at Jeff and Nancy’s place.

Parking is available at the rear of the St. Edward Church parking lot at 785 Newark-Granville Road. The walk will begin there.

Directions – take 70E or Rt. 161 to Rt. 37 north into heart of Granville. Turn right on Elm Street (one block before light into center of town) Go two blocks to Pearl, turn left, go one block to Broadway, turn right and it turns into Newark Granville Road.

Please email RSVP to Nancy.  Bring a towel if you plan to swim.

downtown granvillenancy pool

 

Save The Date

August 10. The African American Male Wellness Walk. Again this year, the GVWC will have a Passion Team for the walk. More information to come. And if you haven’t seen it yet, Livingston Avenue in front of Nationwide Children’s Hospital is renamed African American Male Wellness Walk Avenue.

More Tai Chi, Fewer Meds: Steps to Help Prevent Falls

The risk of falling increases as we age. While we may think this risk applies to the aged or the elderly, as a couple of our GVWC members who have suffered from falls will attest, it can happen to the best of us. And the consequences can be severe. (Fortunately, each of our members is back to 100%!) In this interview, Simple Ways To Prevent Falls In Older Adults, NPR’s Lulu Garcia-Navarro speaks to Dr. Elizabeth Eckstrom, professor and chief of geriatrics at Oregon Health & Science University, about common causes of falls and what to do about them. Walking isn’t enough. Balance exercises, like tai chi, are key. And paying attention to medications, like blood pressure medicine that I take – and combinations of meds — that cause dizziness. And, as my wife always implores, hold on to the handrail on stairs. Better safe than sorry!

Route of the Week

This week’s route can be found here.

Motivation of the Week

7-16-19

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 | July 9, 2019

Greetings!

Hot and humid. The weather has been consistent, at least. Three words for you:  hydrate, hydrate, hydrate.

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

  • Hydrate. Hydrate.
  • White Coat Hypertension
  • Save the Dates
  • Super Foods. Or Not.

Here are a few pictures of Franklinton murals during my Fourth of July walk:

franklinton

car

lion

wolves

Hydrate.  Hydrate. Hydrate.

I normally try to stay away from hyperbole, but during these particularly hot and humid days, I can’t overstate how important it is to stay properly hydrated. It’s extremely important. Dehydration can cause serious health issues. One indicator of proper hydration is urine color.  Maintaining a light-yellow color, reminiscent of pale lemonade, is an indicator of proper hydration. One of my safety-conscious clients has devised a clever way to ensure their employees monitor their urine color for hydration. This chart hangs in the restrooms:

urine2

White Coat Hypertension

White Coat Syndrome, or White Coat Hypertension, is a condition which causes a person’s blood pressure reading to be high in a doctor’s office even when it’s normal at home. White Coat Syndrome is attributed to the stress caused by being at the doctor’s office. Now, this article and study found in the Explore Health blog, suggests if WCH goes untreated, it could increase your chances of suffering from a cardiovascular event and dying from all causes. Older patients may be higher risk. Do not ignore it and discuss with your doctor.

Save the Dates

August 3. We take the GVWC on the road – to the bike paths of Granville; hosted afterwards by Nancy Recchie and Jeff Darbee. More information to come.

August 10. The African American Male Wellness Walk. Again this year, the GVWC will have a Passion Team for the walk. More information to come. And if you haven’t seen it yet, Livingston Avenue in front of Nationwide Children’s Hospital is renamed African American Male Wellness Walk Avenue.

Super Foods. Or Not.

I like finding articles with lists of healthy foods, especially lists of “super foods” (which, I guess, are extra healthy or provide extra health benefits). This article from the Verywellfit which identifies imposter super foods, or those that really aren’t that healthy. Man, it is tough to figure this stuff out. Some good rules of thumb are: everything in moderation; more fruits and vegetables; and less meat, sugar and processed foods.

Route of the Week

This week’s route can be found here.

Motivation of the Week

7-9-19

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 | July 2, 2019

Greetings!

I can’t help stating the obvious but, boy, is it hot out there! The heat, though, is not just unpleasant, it can be deadly. As a reminder, walking outside requires a different approach than when it’s more temperate. You must hydrate properly, take more breaks, slow down your pace, get out earlier or later in the day, use sunscreen, and wear a hat to shade your head and face.  After our walks, bottles of cold water will be available in a cooler at the front door to Winans. And, as this is the first Saturday of the month, we will do the Winans to Winans route.  Happy 4th of July, y’all!

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

  • World Record for Holding a Plank
  • Save the Dates
  • Universal Smoothie Recipe
  • Anti-aging Foods

On the Greenlawn path this Saturday, we ran into this duck family:

ducks

World Record for Holding a Plank?

Can you guess what the world record is for holding the plank position? The answer is 4 hours and 20 minutes. (Insert incredulous emoji here.) But, who cares, really. After all, holding a plank for longer than one minute may not yield anymore benefits. The plank is a great core exercise, which is discussed in this article from Runners World Magazine.  For more challenging plank positions, check out this link.

Save the Dates

August 3. We take the GVWC on the road – to the bike paths of Granville; hosted afterwards by Nancy Recchie and Jeff Darbee. More information to come.

August 10. The African American Male Wellness Walk. Again this year, the GVWC will have a Passion Team for the walk. More information to come. And if you haven’t seen it yet, Livingston Avenue in front of Nationwide Children’s Hospital is renamed African American Male Wellness Walk Avenue.

Universal Smoothie Recipe

If you are looking to make your own smoothie, here is a video from the mbg blog, which provides the basic building blocks for a great tasting smoothie.  Sounds very refreshing, and a great recovery drink after a tough walking work out.  Enjoy!

Anti-Aging Foods

Here is a list of 10 anti-aging foods from an article in the Verywellhealth blog.  That is why we hang at Winan’s – they serve 3 of the 10: coffee, chocolate, and wine!

Route of the Week

This week’s route can be found here.

Motivation of the Week

7-2-19

Finishing Line

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

Larry

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