Monthly Archives: August 2019

GVWC Weekly Newsletter |August 26, 2019

Greetings!

What a beautiful Saturday morning! We had 25 strong for the Topiary Route, which well-exceeded the point of 18 … I mean, 22. Below is a photo of the group. It was bittersweet on Saturday, though, as we said farewell to GVWC’s Diedre Allen, who is moving to Las Vegas. Not only will be she starting a new chapter in her life, but Diedre has been appointed president of GVWC’s Nevada Chapter. Haha! Best of luck, Diedre. We will miss you!

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

  • With Sadness…
  • 10 Tips to Walk off Weight
  • A Little Strength Training Goes a Long Way for Longevity
  • Burpees: The Best of Exercise. The Worst of Exercise.
  • National Walking Summit – Columbus, Ohio – September 24

8-23-19 wave

Larry and Diedre 8-23-19

With Sadness…

We were saddened to hear of the passing of Jack Shuter, a long-time member and cofounder of the race-walking group Buckeye Striders. Jack was an inspiration, competing in races till close to his death at the age of 89. Learn more about Jack’s life and details of the memorial service here. Jack was a fine gentleman. He will be missed.

10 Tips to Help Walk Off Weight

This is really good advice from the Verywellfit blog to help increase your efficiency in walking off weight (if that is your goal). I really like No. 5 – Stop doing the same workout every day. Instead, change it up. This helps beat the monotony of the same route, same pace, same movement, and helps improve your athleticism.

A Little Strength Training Goes a Long Way for Longevity

Here is an article from Inc. blog discussing recent research studies comparing life longevity to people who perform some strength training vs. no strength training. Spoiler alert: strength training increases your life expectancy. Body weight exercises work well.

Burpees: The Best of Exercise. The Worst of Exercise.

So, what is the most effective exercise we can do? It’s the burpee. Unfortunately, burpees are both the best and worst exercise ever. They are respected and reviled. Respected because they deliver results unlike any other. Reviled, well, because burpees are hard. Don’t let that deter you. The positives way outweighs the negatives. And if you’re doing burpees, you’re definitely a badass. Here’s a video for beginners demonstrating how to properly execute the burpee.

National Walking Summit – Columbus, Ohio – September 24

On September 24, 2019, Columbus, Ohio will host one of three National Walking Summits this year. The theme of the Columbus Summit is Places for People. Places that are for people support individual health and wellness, social engagement and connectedness, activism and economic vitality. The National Walking Summit–Columbus will explore the power, positivity, and progress that come when we create places for people.

The GVWC’s Larry Smith will lead a panel discussion with Dr. David Sabgir, founder of Walk with a Doc, in a discussion about “A Culture of Health.” Here is information for the Summit and how to attend.

Emerald City Race

Congrats to Christie Angel (1:46:06) and Otto Beatty III (1:22:48) for their performance at the Emerald City Quarter Marathon (6.5 miles) on Saturday. Way to represent the GVWC!

Christie and Otto Emerald City 2019

Route of the Week

This week’s route can be found here.

Motivation of the Week

8-26-19

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 | August 20, 2019

Greetings!

After a few weekends on the road, it was nice to launch our walk from our regular starting point at Schiller Park. Our route took us through Franklinton, which included a walk through the Memorial Grove at the new Veterans Memorial and Museum. A new statue was recently added in the grove, as shown below.

boots

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

  • Another Photo Op – Wear Your GVWC Gear This Saturday
  • Losing Weight After 40
  • Gym-Free Workout
  • Seth Godin – Make a habit/break a habit
  • Podcast | Running for the Right Reasons
  • Congrats Valter!

Another Photo Op – Wear Your GVWC Gear This Saturday

It’s time to update our marketing and promotional material with new photos of the GVWC. We like to showcase the real people who make up our Club. While walking for health and fitness is what we do, each of you is what makes our Club great. Even if you haven’t walked with us in a while, come out on Saturday for a pre-walk photo shoot. Be sure to wear your GVWC gear. If you don’t have a t-shirt yet, or you want to add to your collection, we’ll have short-sleeve technical shirts for sale Club members at $20 per shirt (cash or check).

Losing Weight After 40

As we age, it seems to get a little tougher to lose weight—or keep it off. (Can I get an Amen!?!) For me, weight loss is not as easy as it used to be. I must be more intentional about the amount of exercise I get as well as the amount and type of food and drink I consume. Here is an article from the Verywellfit blog with some good tips on taking and keeping the weight off as we age.  Moving more helps, which includes getting in extra walks (easy for us!), adding in some weight training, and even doing some HIIT (high intensity interval training). If you’re new to HIIT, you should consult a professional first.

Gym-Free Workout

Here is an article from Verywellfit blog with 19 exercises to add to your workouts, either as a standalone workout or to tack onto the end of your walk. My favorites are burpees, mountain climbers (which I hate worse than burpees – but soooo effective), box jumps, jump squats, and one I had forgotten about – the speed skater. Try them out!

Seth Godin – Make a habit/break a habit

One of my favorite “thought leaders” is Seth Godin. One of my other favorite things is when the smart people I admire echo my sentiments. (Because, you know, that means I’m smart.) In a recent blog post (Make a habit/break a habit), Seth talks about the importance of establishing habits. “If you’re trying to help yourself (or those you serve), the most effective thing you can do is create long-term habits. They become unseen foundations of who we will become.” As he points out later, if we replace bad habits with good habits, we’ll live with the benefits for decades. Brilliant!

Podcast | Running for the Right Reasons

If you’re looking for something interesting to listen to on your next solo walk, check out Garmin’s official podcast, “Life on the Outside.” A recent episode, titled Running for the Right Reasons, features Dorothy Beale, a writer, marathoner, and body positive activist who believes runners come in all shapes and sizes and that if you run, you have a runner’s body. A close corollary is walkers are athletes, too. (And by that I mean stereotypes are dumb.)

Congrats Valter!

And, finally, congratulations to Valter, chef and proprietor of Valter’s at the Maennerchor, who was recently featured on an episode of Man Versus Food. If you missed the original airing last Tuesday, you might be able to catch on the Travel Channel (though it doesn’t look like the episode has been posted to the website yet). We captured this terrific shot of Valter from the night of the watch party. Though he’s now a TV superstar, Valter looks pretty down-to-earth!

valter

Route of the Week

This week’s route can be found here.

Motivation of the Week

8-20-19

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 |August 13, 2019

Greetings!

It was a magnificent morning last Saturday for the 16th Annual African American Male Wellness Walk 5K. Our Passion Team of 25 joined an estimated 30,000 walkers in the event. Well done, AA Walk and our own Otto Beatty, who co-chaired the event with his father. (See Otto’s note below.)  After two consecutive weeks of on the road, the Club is back on its home turf and back to our regular downtown Columbus routes. We welcome new members Shirley Bartee and Jamie Partridge to the Club, who were also part of our Passion Team.

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

  • African American Male Wellness Walk Wrap Up
  • A Note from Otto
  • Another Photo Op – Wear Your GVWC Gear This Saturday
  • Small Changes Make Big Results
  • Heart and Brain Connection
  • GVWC Dinners – Next One August 20
  • Alzheimer Walk

African American Male Wellness Walk Wrap Up

It was a beautiful morning for the AA Walk this year.  Remember the torrential rain storm last year? The African American Male Wellness Walk coordinators made up for it this year as the turnout incredible, over 30,000 people participating, and the weather was perfect.  Our very own Otto Beatty III, and his father Otto Beatty Jr. were honorary chairs this year.  Well done, gentlemen.  Here are a few photos from the event.

GVWC AA Walk Passion Team 19

A Note from Otto

Otto asked us to share his note of gratitude for all Club members who participated in our Passion Team at the AA Walk on Saturday:

Dear Fellow GVWC Members:

Thank you for your support and participation in the African American Wellness Initiative Walk last Saturday and during the entire year.  Please know your presence means so much to me as this years’ event co-chairman. I know it’s a little later race start than we are used to and a few more folks walking. Sorry about that!  

But, after seeing all the health-related activities, including free health screenings for men and the amount of participation from organizations large and small (maybe even a few of your employers), I am sure you can truly appreciate the impact this event has on the community. You are promoting health for fathers, grandfathers, sons, co-workers, church members, and a whole cross-section of the community. And, you are celebrating the women who support these men and boys in their journey of maintaining good health. Very consistent with our GVWC values and mission.

I was proud and delighted to look out from the starting line stage and see so many of my fellow GVWC members passing through the starting gate. And, I got to “High-Five” many of you when you finished the race. Next year, I look forward to seeing more of you dancing in the Wobble line dance.

Thank you again.

Thank you, Otto, for your leadership and for all you do in the community. You’re walking the talk when it comes to promoting the importance of health and fitness. You look great!

ob iii ob jr

Another Photo Op – Wear Your GVWC Gear This Saturday

It’s time to update our marketing and promotional material with new photos of the GVWC. We like to showcase the real people who make up our Club. While walking for health and fitness is what we do, each of you is what makes our Club great. Even if you haven’t walked with us in a while, come out on Saturday for a pre-walk photo shoot. Be sure to wear your GVWC gear. If you don’t have a t-shirt yet, or you want to add to your collection, we’ll have short-sleeve technical shirts for sale ($35 cash or check).

Small Changes Make Big Results

At the GVWC, we promote making small healthy changes to your life – that become habits – and then build upon them to transform your life. Easy peasy, right? The Verywellfit blog offers ideas to make small changes in exercises to increase the number of calories burned. One idea, which is both simple and free, is just to move more. Get up from your desk instead of sitting all day long; take the stairs instead of the elevator; walk from the back of the parking lot instead of searching for the closest spot, etc. These activities add up!
Heart and Brain Connection

A new study, as detailed in A Healthy Heart Keeps the Brain Sharp, shows the connection between having a healthy heart in mid-life and the reduction in the risk to dementia. It is just another reason to work to maintain a good cardiovascular system.

GVWC Dinners – Next One August 20

The GVWC will meet at The Kitchen on Livingston Avenue at 6 pm on August 20th. We will enjoy Tacos and drinks (ordered individually at their bar, so no need to worry about a group check). No need to RSVP, just come sometime between 6pm and 8pm and we will be there. Taco Tuesday officially goes from 5-9 pm if you wish to be an early bird. For more information about The Kitchen, see the Kitchen’s Facebook page:  https://www.facebook.com/TheKitchen231/ or their website:  https://www.thekitchencolumbus.com/.

We will have a reserved table and you can park in the church parking lot across from The Kitchen for FREE. Call Lynne Brophy for details:  513.207.5548.   Thanks, Lynne, for setting this up!

Alzheimer Walk

Congratulations to Deb Hudson for participating in the Alzheimer Walk this past Saturday. Deb did the event in honor of her father. She is pictured below with her mom, sister Shelley, sister Vicki, and newphew Evan.

deb and family 2

Route of the Week

This week’s route can be found here.

Motivation of the Week

8-13-19

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 | August 6, 2019

Greetings!

Last Saturday we were graciously hosted by Nancy Recchie and Jeff Darbee at their Granville home, which made it an extra-special fantastic morning for the GVWC. After walking along the beautiful bike path, we finished in downtown Granville just in time to watch the Pelotonia riders come through. Many of us took advantage of Granville’s weekly farmers market by picking up some fresh vegetables or fresh-cut flowers. Thanks again, Nancy and Jeff.

Remember: this Saturday we are walking at the African American Male Wellness Walk. 

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

  • This Saturday – AA Walk!
  • Group Photo – Wear Your GVWC Shirts
  • GPS Art
  • GVWC Dinners
  • Taking Time Off is Good for the Brain
  • A Heartwarming Story – Compliments of Chewy

Check out some of the photos from our Granville experience on Saturday. People enjoyed it so much, many are clamoring for it to become an annual event. Maybe we can make that happen!

THIS SATURDAY – August 10 – African American Male Wellness Walk

As we have done the last several years, the GVWC will form a Passion Team to participate in the The African American Male Wellness Walk this Saturday. Ours will be among the many other Passion Teams at the event which is expected to draw 15,000 people to raise awareness of the need to improve health and wellness among black men. The walk starts at 9am and steps off at the corner of Livingston and Parsons Avenues in front of Nationwide Children’s Hospital. The Club will meet at our regular time and place on Saturday (8am at the Schiller statue). Frank will help guide you to our pre-walk meeting place: the GVWC’s booth. Please wear your GVWC t-shirt to show you are a part of our Passion Team.

On a related note, GVWC member, Otto Beatty III, and his father, Otto, Jr., are the honorary chairs of this year’s event. Way to go, Gentlemen!

Group Photo – Wear Your GVWC T-Shirt

Prior to Saturday’s walk—when we gather at the GVWC booth in front of Nationwide Children’s Hospital—we will take a group shot of Club members for our next iteration of marketing materials. Though it’s not a requirement to be in the photo, we hope everyone will wear their GVWC t-shirts. Plus, sporting a GVWC t-shirt demonstrates your inclusion with our Passion Team. If you don’t have a t-shirt, or are ready for a new one, we will have a few for sale at the event for $35 (cash or check only). All shirt sales include a free GVWC annual membership!

GPS Art

If you have a devise with GPS—such as a smart phone, GPS watch, etc.—and you have a bit of creativity, you can make some cool pictures with your walk route. Here is an article from Daily Mail blog showing examples of creative runners who have “painted” pictures with their routes.  Thanks, Brian Zuk, for the contribution! (I did that for Andrea once. It’s funny story. As me about it someday.)

GVWC Dinners

It is cool to see our Club members getting together for social activities aside from our after-walk coffees. Dave and Kristen have done a wonderful job with coordinating dinners at Barcelona and The Commune, respectively. And now Lynne is jumping in with the next one. It will be held Tuesday night, August 20, at The Kitchen in GV. If you have some ideas for dinner get-togethers, please pass them along to me. These are the details for The Kitchen:

The GVWC will meet at The Kitchen on Livingston Avenue at 6 pm on August 20th. We will enjoy Tacos and drinks (ordered individually at their bar, so no need to worry about a group check). No need to RSVP, just come sometime between 6pm and 8pm and we will be there. Taco Tuesday officially goes from 5-9 pm if you wish to be an early bird. For more information about The Kitchen, see the Kitchen’s Facebook page:  https://www.facebook.com/TheKitchen231/ or their website:  https://www.thekitchencolumbus.com/.

We will have a reserved table and you can park in the church parking lot across from The Kitchen for FREE. Call Lynne Brophy for details:  513.207.5548.

In addition, we have a group of 12 heading to Valter’s on Tuesday, August 13, 8pm, to be part of his national TV debut on a cooking show—the reveal of which show will be that night! If anyone is interested in attending who has NOT RSVP’d, please email me.  We may be able to add you to the list.

Taking Time Off is Good for the Brain

While there is usually someone with this mindset, by now we know it is no badge of honor to proclaim you never take vacation or that you work 7 days a week. According to this article from the Inc. blog, Research shows you’ll do better work if you take more downtime. The article provides practical recommendations for getting more rest because, odds are, you’re not getting enough. Of the four suggestions, I particularly like the last one. If I could only figure out how to pull a Costanza. Big fan!

A Heartwarming Story – Compliments of Chewy

I know many among us have pets whom we love dearly. Sharing our homes (and sometimes our beds) with four-legged beasts is shown to have a positive impact on our health, improving blood pressure, reducing anxiety, etc. The particular grief that comes when one of our beloved furry family members “crosses the Rainbow Bridge” can be profound. Here’s a terrific story from Bored Panda about Man Asks Chewy for A Refund on Dog Food After His Dog Passes Away, Gets An Oil Painting With A Message. On a related note, that kind of customer service must also have a positive impact on our health … by lowering blood pressure and reducing anxiety!

Route of the Week

This week we will walk at the African American Male Wellness Walk.

Motivation of the Week

8-6-19

Finishing Line

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

Larry

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