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GVWC Weekly Newsletter | May 22, 2018

Greetings!

There are lots and lots of things going on with members of the GVWC these days—some crazy—as you will find out in this week’s e-newsletter. Good stuff! Keep sending me summaries and pictures of your adventures as well as articles you’d like to see in the newsletter.

I hope you all have a great Memorial Day Weekend. Since I will be out of town, Otto will lead the group on Saturday.

Stuff in the newsletter this week:

  • GVWC Members – This and That
  • Extra, Extra! Read All About it!
  • AAMWI Passion Team – Time to Sign Up
  • Daily Yoga Routine and Balance Exercises
  • BEMER at Focused Fitness
  • Need More Volunteers – Haus & Garten Tour – GVWC to Staff a House

We had a smaller crowd this week as many people were watching (attending??) the Royal wedding, like Nancy and Sandra shown below with the newlyweds.

royal wedding

GVWC Members – This and That

A warm welcome to Sandy Kight, who rejoined the group for the first time in some time. She has been battling issues with her joints, but you would never know it by how well she is moving.  Sandy, your hard work and diligence to maintaining a healthy lifestyle has paid off. You look strong. Keep it up!

Congratulations to Emily Smith, president of the Chicago Chapter of the GVWC. Emily successfully coached her mentee, Micah, to her first-ever race in the Chicago Girls On The Run 5K on Saturday. Micah confided in Emily that she was a little nervous but just wanted to make her mom proud of her. Micah, I am sure you did your mom proud. I know you made your coach proud. (And your coach’s dad proud, too.)

GVWC member, David Alan Duke, was recently asked about his purchase of the new AAWalk shoes. His testimonial, which is captured in this video, was debuted at last week’s AAMWI monthly steering committee meeting. The audience erupted in spontaneous applause at the conclusion of the video. Way to be David! And keep up the good work on your personal training program.

Marie and Phyllis are on the go … again. This time, their travels take them across the pond. The photo of them below captures them hiking the Ring, a 179km circular route around the Iveragh Peninsula in County Kerry in South Western Ireland. These two truly are our very own Dynamic Duo!

Phyllis and Marie Ring

Finally, and incredibly, last Saturday as we walked Otto’s Route (i.e., the Scioto-Greenlawn Trial), some of us observed a bald eagle perched high in a tree. It was an amazing sight to see. Such a regal creature that is not often seen just … sitting there like no big deal. Well, it is a huge deal for me. But, after my declaration last week that, from “heron” out I was going to pay better attention to urban wildlife, I feel my eagle eyes have really paid off.

Eagle Otto's Route - 5-19-18

As we say at the GVWC, you don’t get that on a treadmill, my friends.

Extra, Extra Read All About It!

The GVWC was featured in the June edition of Columbus Monthly Magazine. The cover story, “Take A Hike,” highlights hiking and walking programs around Central Ohio. Subscribers received their copies in the mail last week and the issue should hit newsstands soon. The electronic version of the article may be available in about a month, but here is the cheap version.

Columbus Monthly Article

picture columbus monthly

In addition, GVWC member, Jeff Darbee, contributes a regular column to Columbus Monthly. In these captivating articles that are always found on the last page of the magazine, Jeff shares interesting facts and stories that make up the history and architecture of Columbus.

AAMWI Passion Team – Time to Sign Up

As you know, the African American Male Wellness Walk is August 11. We are helping to train people for the 5K event, and help them establish the healthy habit of regular exercise. Like we did last year, the GVWC will have a passion team, and the 5K will replace our regular Saturday morning walk. Since this is an “official” walk, we need to register our participants. Please use this sign up link. Our goal is at least 30 people to represent the GVWC for this important cause.  Sign up … and bring family members and friends, as well.

 

Daily Yoga Routine & Balance Exercises

I have a tight back, hips, and hamstrings. And, I KNOW I should do things like yoga. But, I have yet to really commit. I need to. As Nike says, Just Do It. In case some of you are in the same situation but have more dedication than me, this article from the VeryWellfit blog describes 10 yoga poses you should do daily. One of them, Downward Facing Dog, is good for the whole body. I may start with that pose then work my way up from there. It’s going to take a lot of work for me as my Downward Dog looks more like Dog Fell on His Face.

Balance is another area that can be improved through targeted exercises. Balance isn’t just a consideration for “old” people. Sure, as we age, balance becomes increasingly important to help us prevent injury from falls which, ultimately, allows us to maintain independence (remember Marie and Phyllis??). Athletes understand that specific balance exercises can make them more explosive and powerful at their sport. Even us “average Joes” can improve our overall fitness by incorporating balance training into our workout activities. This article also from the VeryWellfit blog provides 5 exercises for you to consider.

BEMER at Focused Fitness

Have you heard of BEMER? BEMER is electromagnetic therapy. There are many benefits to BEMER, including enhancements in the following areas:

  • general blood flow
  • the body’s nutrient and oxygen supply and waste disposal
  • cardiac function
  • physical fitness
  • endurance and energy
  • concentration and mental acuity
  • stress reduction and relaxation
  • sleep management

Emily Smith (no relation), owner of Focused Fitness, a wellness studio in the Arena District, is now offering BEMER sessions at her 272 Hanover Street location. GVWC members may call and make an appointment for three free BEMER sessions at the studio, 614 224-1776.  Thanks, Emily!

 

Need More Volunteers: German Village Haus & Garten Tour – GVWC Staffing a House

The GVWC will staff one house on the German Village Haus & Garten Tour this year. We still need at least 2 people for all shifts, as follows:

Saturday Night Pre-Tour:  June 23 5:15pm to 8:30pm, and Sunday, June 24:

  • 8:45am – 11:30am
  • 11:15am – 2:00pm
  • 1:45pm – 4:15pm

In addition, there is a (recommended) volunteer orientation the Wednesday prior to the Tour, and a volunteer party (yay!) sometime after the Tour. Also, volunteers receive a complimentary Tour Ticket for all the homes. If interested in volunteering, email me. Find more information here.

Route of the Week

This week’s route can be found here.

Motivation of the Week

eghan Markle

Finishing Line

I’ll miss you this coming Saturday, but I hope to catch you the following Saturday. Until then, whatever you do, finish strong!

Larry

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GVWC Weekly Newsletter | May 15, 2018

Greetings!

We had a great walk with the African American Male Wellness Initiative as part of GVWC’s Spring to Your Feet Series, which has been established to help train walkers participating in the AAMWI on August 11—and turn them into walking-for-fitness enthusiasts for life. Be aware that Village Valuables, German Village’s community garage sale, is this Saturday. More people than usual will be out walking around the Village (and taking up parking spots!)

Stuff in the newsletter this week:

  • New GVWC Members
  • Spring to Your Feet Series with AAMWI Recap
  • Not Talking About Mental Health is Literally Killing Men
  • Racing News
  • In Their Own Words – Michelle, a First Time Half Marathoner
  • Columbus Running Company Celebration – May 17
  • German Village Haus & Garten Tour – GVWC to Staff a House for the Tour!

During a quiet moment before our Spring to Your Feet walk on Saturday, I had a chance to observe this blue heron at the Schiller pond.

Heron Schiller

From “heron” out, I’m going to pay more attention to nature in our urban neighborhood.

New GVWC Members

Welcome to the following folks who joined the GVWC over the few weeks:  La Tonya Brown, Patricia Patterson, Terri Ghitman, Lu Zipfel, Jennifer Tamburino and John Tamburino. We are excited that you all have become members of the GVWC family. Y’all contribute to making this the coolest place to be on Saturday mornings. Welcome!

Spring to Your Feet Series with AAMWI

We had a great time and lots of camaraderie this past Saturday as our Spring to Your Feet Series continued with the African American Male Wellness Initiative (AAMWI). Mike Demand, CEO of Medigold, walked with the group and spoke afterwards at Winans about their services to help people effectively navigate the Medicare process. Medigold, which is Mount Carmel Health System’s not-for-profit Medicare Advantage organization, is also a corporate partner with the AA Walk in August. Thank you, Mike, and your colleagues at Medigold for sharing your morning with us. And, thank you AAMWI for your support and friendship.

Please note, the next Spring To Your Feet event will be June 9. We will be joined by Darrell Gray, II, MD, OSU Medical Center, Assistant Professor, Division of Gastroenterology, Hepatology and Nutrition. In addition, Columbus Running Company will be on-hand, not just to raffle off a few store gift cards, but to showcase the new AAMWI shoe. Try it on, walk the route.

Here are photos capturing the fun last Saturday.

group on High

Tara and crewGroup 3 on High LSS Deveonne

Mike Demand

Not Talking About Mental Health Is Literally Killing Men

Did you know that May is Mental Health Awareness Month? At the GVWC, we care about your health. Mental health goes hand-in-hand with physical health. As the article, Not Talking About Mental Health Is Literally Killing Men, from MensHealth Magazine explains, “Men who are vocal about any kind of mental issues can be dismissed as weak… Instead of affording a fellow man compassion, we mock, belittle, and turn a blind eye. We freely spit the phrase, “Man up,” as though your gender alone should suffice to guide you through your darkest times.” Some of the statistics:

  • 9 percent of men experience daily depression. That’s more than 6 million men. Even if we understand what depression feels like, we rarely admit that’s the culprit. We lie and say we’re tired or just cranky.
  • 3 million+ men struggle with anxiety daily.
  • Of the 3.5 million people diagnosed as schizophrenic by the age of 30, more than 90 percent are men.
  • An estimated 10 million men in the U.S. will suffer from an eating disorder in their lifetime.
  • One out of every five men will develop an alcohol dependency during his life as they retreat from friends and instead drown sorrows in numbing substances.
  • Male suicide is rising at such an alarming rate that it’s been classified as a “silent epidemic.” It’s the seventh leading cause of death for males, a staggering statistic. (Suicide, by the way, is the second most common cause of death for every age group for men 10 through 39.)

Among their many great offerings, The African American Male Wellness Initiative, will hold a “Barbershop Talk” on May 24 at East High School. This event, which brings together local barbers and mental health professionals in Columbus, focuses on providing a safe space—more than just the barbershop—where men can talk about the issues that impact their mental health, individual well-being and family health.

Men (and women) should check in with the articles posted at MensHealth Magazine. Lots of issues are discussed and links to resources where men (and women) can get help are provided.

Find more information for the AAMWI Barbershop Talk event:

barbershop talk

Racing News

Congratulations to the toughest GVWC member there is, Cindy Wildman, who completed the CLE Half Marathon Trail Race in Willoughby Hills, Ohio this weekend with her daughter, Julie. The organizers of the race describe it thusly: “Beautiful course in North Chagrin Reservation, Willoughby Hills, Ohio. Course consists of bridle path and single-track trails. You will experience plenty of rocks, roots, mud and, of course, hills.” Cindy, you are an inspiration! What a great Mother’s Day celebration.

Cindy at Finish of CLECindy Julie CLE Trail Half

“In Their Own Words” – MIchell Bretscher, Cap City Half Marathon

Michelle Bretscher, a friend of GVWC members, Larry and Andrea, walked her first half marathon, the OhioHealth Cap City Half, a couple weeks ago. She wrote an inspirational story about her experience, which we share in this next installment of In Their Own Words.

Five years ago my husband walked in his first half marathon. I was so proud of him. The kids and I went down to cheer him on. I was in awe of each and every participant. Especially the ones for whom it did NOT look easy. I thought, I could NEVER do that. So I didn’t try. Flash forward to April 1, 2017. That was the day I started the Whole30 eating program. I am not exaggerating when I say that it changed my life. I was 40+ pounds heavier than I am today, and I felt horrible. On April 22, 2017, I walked in my first race, the Spielman Foundation’s “Step Up for Stef’s Champions.” I chose the one-mile distance option because I could not have imagined going four. But when they put that medal on my neck after I crossed the finish line, I had to hold back tears.

Over the last year, I proceeded to eat healthier (mostly whole and non-processed foods) and walk more. And I now feel like a different person. Last weekend I accomplished what I thought was impossible. I walked the Cap City Half Marathon. It wasn’t fast, and it wasn’t pretty, but I did it. And it feels pretty great. If anyone else is just starting their journey… sitting on the couch, thinking it’s too hard, let me say that if I can do it, so can you. At the Cap City, I again watched in awe at other race participants. Not the elites (although they do take my breath away), but those who clearly aren’t. I saw so many people who on the surface didn’t “look” like they could do it. People even heavier than me. People way older than me. People with apparent health conditions. Know what? Not only could they do it. Most of them SMOKED me. You can probably smoke me, too! Of course it takes a village. I owe a huge debt of gratitude to my husband, who supported me throughout the last year and walked alongside me in the half. To many friends and family who inspired me by sharing their health and fitness journeys. And to the GVWC’s Larry and Andrea. They took the time to answer my questions, counsel me and encourage me. Thank you! And walk on, friends!

Columbus Running Company Celebration Thursday Night, This Thursday, May 17

CRC is partnering up with Platform Beer Co and Brooks to host a pub run & walk on the evening of Thursday, May 17. Anyone who wants to come out for a fun event to celebrate the completion of the big spring racing season is invited. You can find all the information here.

German Village Haus & Garten Tour – GVWC is Staffing a House for the Tour!

The GVWC will staff one house on the German Village Haus & Garten Tour this year. We need 18 volunteers to staff the shifts for the pre-tour event Saturday, June 23 from 5:15pm to 8:30pm, and the main day Sunday, June 24. The shifts on Sunday are:

  • 8:45am – 11:30am
  • 11:15am – 2:00pm
  • 1:45pm – 4:15pm

In addition, there is a (recommended) volunteer orientation the Wednesday prior to the Tour, and a volunteer party (yay!) sometime after the Tour. Also, volunteers receive a complimentary Tour Ticket for all the homes. If interested in volunteering, email me. Find more information here.

Route of the Week

This week’s route can be found here.

Motivation of the Week

good to yourself

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 | May 8, 2018

Greetings!

I am sure of it! We’ve finally turned the corner: warmer temperatures, longer days, greener trees, and lots going on at the GVWC. This Saturday continues our Spring to Your Feet series with the African American Male Wellness Initiative. Also, Happy Mother’s Day to all the mothers in our midst. Here’s what you will find in the newsletter this week:

  • This Saturday – Spring To Your Feet, Part II – GVWC and AAMWI
  • Loop Leaders Needed This Saturday
  • Just When I Learned the Name…
  • German Village Haus & Garten Tour – GVWC to Staff a House for the Tour!
  • Race Weekend – Part Deux
  • In Their Own Words – Otto Beatty in Berkshire Hathaway 5K
  • Brain Health Improvements – You Are Never Too Old
  • Top Healthy Cereals
  • Columbus Running Company Celebration – May 17
  • In Their Own Words

Ok, Neal, who dressed you this morning? (Notice what’s on the front and back of his shirt. Seems backwards.)

This Saturday – Spring to Your Feet Part II – GVWC and AAMWI

This Saturday, the GVWC will again host the African American Male Wellness Initiative as part of our Spring to Your Feet series. We will walk together these next three “Second Saturdays” of the month. Here is the line-up of speakers for each walk:

  1. May 12 – Mike Demand, PhD., CEO Medigold, Mount Carmel Health System’s not-for-profit Medicare Advantage organization.
  2. June 9 – Darrell Gray, II, MD, OSU Medical Center, Assistant Professor, Division of Gastroenterology, Hepatology and Nutrition. In addition, Columbus Running Company will be on-hand to showcase the new AAMWI shoe. Try it on, walk the route. CRC gift card raffles.
  3. July 14 – Shari Hicks-Graham, MD, dermatologist, Downtown Dermatology.

I hope everyone will join us to support our friends at the AAMWI and to hear from these medical experts in our community.

Loop Leaders Needed This Saturday

With the Spring to Your Feet this week, we need a couple more loop leaders. Please email Frank if you can help out. Thanks!

Just When I Learned the Name…

Just when “African American Male Wellness Walk Initiative” was rolling off the tip of my tongue, they go and change the name of the organization! Well, a subtle change, that is. It is now known as the African American Male Wellness Initiative – no “Walk” in the title. It’s an appropriate change, as the organization is a holistic health initiative and more than just the annual 5K walk in August. In addition to physical health (as represented by the Walk), during the year there are programs for mental wellness, financial wellness, and family wellness.  Congratulations on the new name.

One final note, the AAWalk shoe has arrived! You can go to this Columbus Running Company link to check out and purchase the shoe. As mentioned, the shoe is available for a “test drive” during our June 9 walk.

German Village Haus & Garten Tour – GVWC is Staffing a House for the Tour!

The GVWC will staff one house on the German Village Haus & Garten Tour this year! We need 18 volunteers to staff the shifts for the pre-tour event Saturday, June 23 from 5:15pm to 8:30pm, and the main day Sunday, June 24. The shifts on Sunday are:

  • 8:45am – 11:30am
  • 11:15am – 2:00pm
  • 1:45pm – 4:15pm

In addition, there is a (recommended) volunteer orientation the Wednesday prior to the Tour, and a volunteer party (yay!) sometime after the Tour. Also, volunteers receive a complimentary Tour Ticket for all the homes. If interested in volunteering, email me. Find more information here.

Race Weekend – Part Deux

Congratulations to GVWC members Linda Romanoff and Steph Ladson-Wofford who both completed the “3-Way” challenge at the Cincinnati Flying Pig Marathon this past weekend. The 3-Way involved completing 5K and 10K races on Saturday, and the half marathon on Sunday.  They also tossed in a one-mile fun run on Friday night. Way to go, ladies!

Linda Steph Flying Pig 2018

Also, congratulations to GVWC members & North Carolina Chapter co-presidents, Drew Smith and Kelsey Vandemark, on completing their first marathon, the Flying Pig! It was a tough race, particularly with a blazing sun and temperatures soaring into the high 70s as the miles wore on.  Drew and Kelsey are pictured below before the race with their friend, Doug, who also completed his first marathon. Well done guys!

Drew Doug Kels no NAWC

“In Their Own Words” – Otto Beatty and the Berkshire Hathaway Invest in Yourself 5K

GVWC Member, Otto Beatty, competed in the Invest in Yourself 5K presented by Brooks as a part of Berkshire Hathaway’s annual shareholder’s meeting last weekend. He sent along this recap of his weekend and race as well as the photos below.

Last weekend, I took my dream trip to the Berkshire Hathaway Shareholders Meeting in Omaha Nebraska to see Warren Buffett speak and answer questions from a crowd of 30,000 people in packed arena. Brooks Running Shoe Company is one of the 70 companies owned by Berkshire Hathaway. At the meeting, each company is highlighted and there were special sales, displays, samples, and a lot of fun. They were handing out Dairy Queen Blizzards so I had to partake to support the brand. I also bought over $100 of See’s Candies to bring back to friends and family.

But, more in line with my GVWC values, I participated in Brooks Shoes Invest in Yourself 5k. The event had its own shoe—with Warren Buffet’s face on inside—and the CEO of Brooks ran in the race. Unfortunately, Warren Buffett announced that he wanted to sleep in on Sunday and said his race time would be too embarrassing, so he skipped it. Plus, he was resting up for his annual Ping Pong match with Bill Gates and some champion from China later on Sunday! 

Although I was in the presence of extraordinary and unique people from around the globe throughout the weekend, I was a little stunned and disappointed that, out of 42,000 registered people for the weekend, only 3,100 people registered for the Race (including local people not at the conference). On race morning, I arrived at 7am for the 8am shotgun start and there were, like, 50 people. Most strolled up to the course around 7:40 and later. The race was a winding course through beautiful-but-hilly downtown Omaha and along their river. Great cool weather.  I walked a good 5k race, about 39 minutes. But, probably would have done better if I wasn’t constantly trying slow down and stretch an ear to listen to runners and walkers talking about investments during the race. Different type of race crowd to say the least!

I told one guy I was from Columbus and he seriously asked if I was flying back on Netjets (also Berkshire owned). I think my chances of 10-minute mile are more in my sights. 

As they say, Life’s Experiences are the new riches.

Congratulations Otto! Sounds like a great event and we’ll all be looking to you for a primer on wise investing per the lessons you learned from the Oracle of Omaha.

shoe

Otto

medal

Brain Health Improvements– You Are Never Too Old

There is science behind the brain boosting benefits of exercise. The studies presented in this article from Zappos.com demonstrate it is never too late to improve brain health by working out regularly. The study found that brain health improved in older adults after starting an exercise program. The positive impacts of keeping the brain sharp also were documented in studies with college students. Yet another reason to pick up the healthy habit of regular exercise. Thanks, Jim McVay, for the contribution.

Top Healthy Cereals

Looking for a healthy cereal to start your morning off right?  This article from the VeryWellFit blog presents their Top 7 list as well as recommendations for what to look for in a healthy cereal. Sorry to disappoint if you are hoping Frosted Flakes made the list. But, my go-to cereal, Shredded Wheat, is No. 1. As explained in this video, Post put the NO in “innovation”.

Columbus Running Company Celebration Thursday Night, May 17

CRC is partnering up with Platform Beer Co and Brooks to host a pub run & walk on the evening of Thursday, May 17th.  Anyone who wants to come out for a fun event to celebrate the completion of the big spring racing season is invited. You can find all the information here.

Route of the Week

This week’s route is a 3-miler with the AAMWI that takes up to the middle of the Scioto Audubon and back.  You also have the option of doing loops of Schiller Park.

Motivation of the Week

every step

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 | May 1, 2018

Greetings!

This was a big week for the GVWC. We got it done on the race course on Saturday at Cap City, after having served the community meal on Tuesday night at the Reeb Avenue Center. You guys are fantastic. Through your actions—by promoting a healthy lifestyle and helping those in the community—you make this a great Club. One could say you Walk the Talk.

Remember, since this is first Saturday of the month, we’re scheduled for the Winans to Winans route. Stuff in the newsletter this week:

  • Team GVWC, Two New Half Marathoners!
  • Reeb Avenue Center – Serving the Community Dinner
  • GVWC Member, Gail Stoy, Offers German Village Tours
  • Your Healthy Best Friend – Mitochondria

Team GVWC, including Two New Half Marathoners!

The GVWC had a strong showing at the OhioHealth Cap City races on Saturday. Eighteen members participated in either the 5K, Quarter and Half Marathon, including two new Half Marathoners – Sandra and Otto!

Spring races, which are primarily used to shake off the winter rust and establish a base to build on for the rest of the year, are never easy. Training through the winter is challenging enough. Add to that the unpredictability of race-day weather. GVWC members trained well and, despite the cold and windy conditions, did well during the races. Great job everyone. And special congratulations to Otto and Sandra!

Cap City Team 2018Waiting for the startTeam GVWC afer Race

Also, huge congratulations to Evan Schwartz of Columbus Running Company, who WON the Cap City Half Marathon with a time of 1:07:55. Wicked fast! You may recall having met Evan at our Spring to Your Feet event a couple weeks ago. Besides being an elite runner, Evan knows his stuff about running shoes. If you haven’t been in to one of the CRC locations to pick up new shoes (or whatever) with your member gift card, consider stopping in to see Evan at the Short North store. My family was in the Short North store a few weeks to get shoes and we were quite pleased with Evan’s fantastic service.

Evan Wins Cap City

Finally, congratulations to GVWC members, Emily Smith and Andrea Applegate, who competed in the Rock and Roll Half Marathon on Saturday in Nashville. This race was a milestone for both. It was the first time Emily beat Andrea in a half marathon. And with Tennessee in the books, Andrea has completed a full or a half in 16 states. So proud of you both!

Emily andrea Nashville 2018

Reeb Avenue Center – Serving the Community Dinner

The GVWC served the Tuesday Night Community Dinner at the Reeb Avenue Center‘s South Side Roots Café last week. With 16 volunteers, this was our largest group yet. Once again, it was an honor to help out our South Side neighbors. The Reeb Avenue Center provides many great social services, including Boys & Girls Club, Adult Education and Workforce Development, Early Care, and South Side Café and Fresh Food Market.

Mark your calendar for our next date to serve the Community Dinner, September 25, which is the 3rd Anniversary celebration of the Reeb Avenue Center. It will be a special night. They Center may need as many as 40 volunteers that night. If you are interested in joining us, email Frank. Thanks to all who participated!

GVWC at Reeb 4-24-18

GVWC member Gail Stoy Offers German Village Tours!

Village residents Gail Stoy and John Clark are offering guided walking tours of the neighborhood. Travel back in time as you walk the brick sidewalks, admire the private gardens and public parks, and discover the little-known history of this cherished Columbus neighborhood.  For more information, visit their website, GermanVillageTours.com.

John and Gail are offering a free multimedia lecture on the history of German Village. Please join us Thursday, May 10, 7pm, at Stauf’s,627 S. 3rd St.

Staufs Poster 3

Your Healthy Best Friend -Mitochondria

There is no doubt about it that moving more is one of the best ways to get and stay healthy. If you need a little more incentive to move more, or would like to help provide incentive for a loved one to move more, here is an article from Runners World Magazine with a more in-depth (and “scare you into”) explanation of why moving more is so damn important to your health. It is all about your mitochondria, the power plant for every cell in your body. The more mitochondria you generate (and you can generate new mitochondria with increased exercise), generally the healthier and more productive your body will work. When you stop exercising, you lose mitochondria, which can become a downward spiral for your health. This article is a little long and gets somewhat technical, but I think it is well worth the 8- to 10-minute read.

Route of the Week

This week’s route can be found here.

Motivation of the Week

what comes easy

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 | April 23, 2018

Greetings!

This is the early edition of the GVWC weekly e-newsletter, as tomorrow night we will serve the Tuesday night Community Dinner at the Reeb Avenue Center. Please note that there is NO official GVWC walk this Saturday because of the Cap City races. We hope you’ll come out to Schiller Park and cheer on the 18 GVWC members who are walking!

Last Saturday, a photographer from Columbus Monthly Magazine was on hand to take pictures during our walk. The GVWC will be part of the June cover story about walking and hiking in Central Ohio. Keep an eye open for that issue. Also, thank you everyone for the great birthday celebration. You guys are the best! Happy birthday also, Frank!

GVWC cookies

Stuff in the newsletter this week:

  • Congratulations Otto!
  • Four Small Changes to Transform Your Mental Wellness
  • Avoiding Certain Exercises If You’re Over 50
  • Mary Shertenlieb – Boston Marathon (Grab a Box of Kleenex)
  • Week 12 – Cap City race week!
  • GVWC Initial Membership Fees to Increase May 1

Apparently, my “grandneighbor,” Emmy, despite being decked out in her GVWC onesy, is not excited to get out for some miles with the Club today:

Emmory

Congratulations Otto Beatty!

Congratulations to GVWC member, Otto Beatty, owner of Intelligent Office, who won the IncreaseCDC 2018 Micropreneur of the Year for business success and community impact. Otto’s company provides virtual assistant and virtual office space to over 150 small businesses and non-profit. Intelligent Office is also a partner of the GVWC. Way to be, Otto!

Otto Beatty Award

Four Small Changes to Transform Your Mental Wellness

When it comes to improving our health and wellness, many of us focus primarily on our physical well-being rather than our mental or emotional well-being. To some, maybe it’s because it doesn’t seem as important. To other, maybe we just don’t know how to tackle it.  MGBHealth posted an article with four easy changes to make a significant impact on your mental and emotional well-being. The first recommended change is about improving your gut health. My daughter, Emily, is an advocate about the importance of gut health. She’s been telling me about it for a year. I didn’t quite understand the connection to mental health until I read this article. Check it out!

Avoiding Certain Exercises If You’er Over 50

Injuries are always a risk when exercising. Unfortunately, the rate of injuries increases with age. We need to be more careful while performing certain exercises and maybe even eliminate them as suggested in this article from the Market Watch blog. I have to admit it, I am guilty of performing a couple of the exercises the article says to avoid, like box jumps and overhead presses. Good advice from the article. Thanks, Otto, for the contribution!

Mary Shertenlieb – Boston Marathon

No words: Mary Shertenlieb Finishes Boston Marathon After Midnight.

Week 12 – Cap City Race Week!

THIS IS WHAT WE TRAINED FOR, PEOPLE! Good luck to everyone participating in the Cap City races this Saturday. You have trained well and are ready for race day. Take it easy this week, hydrate and eat well, and get plenty of rest. We will meet between 7am and 7:15am at the carousel in Columbus Commons for a group picture. Catch you Saturday morning!

GVWC Initial Membership Fee Increasing May 1

On May 1, the cost of a GVWC initial membership increases from $25 to $35 (though the annual renewal fee remains at $15). If you are thinking of joining the Club, do it now before the price increases. With initial membership, you get a free GVWC technical t-shirt and valuable discounts on shoes and gear from Columbus Running Company, Caskey Cleaners, registration to local races, and other perks during the year. Thanks so much for everyone’s support of the GVWC. You make this the best walking club in town!

Route of the Week

No official walk this week because of the Cap City Half Marathon. Hope to see lots of spectators along the route at Schiller Park and beyond!

Motivation of the Week

Barbara Bush

Finishing Line

I hope to catch you all the week following the Cap City race. Until then, whatever you do, finish strong!

Larry

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GVWC Weekly Newsletter | April 17, 2018

Greetings!

Although Columbus set a record for rainfall on Sunday, it was a beautiful morning for the Spring to Your Feet event, as we hosted the African American Male Wellness Walk Initiative and kicked off the GVWC’s training program for the AAWalk on August 11. Read about the morning as well as other stuff in the newsletter this week:

  • Spring to Your Feet – A Success!
  • Mental Toughness
  • Daily Journaling
  • Week 11 – Cap City Half Marathon (April 28) Training – LSD 6 miles – Taper Time!
  • GVWC Initial Membership Fees to Increase May 1
  • Hangry Race Series, Next Race This Saturday, April 21

Spring To Your Feet – Success!

What a great event on Saturday! The rain held off, the sun was out, and a terrific crowd attended the Spring to Your Feet walk. About 80 people attended, including members of the GVWC, the African American Male Wellness Walk Initiative, the Driving Park Walking Club, and Black Men Run. It was a wonderful way to start GVWC’s training program for the AAWalk on August 11, and a great opportunity to raise awareness of the health issues facing black men in our community. And, the shoe: the Columbus Running Company provided a sneak preview (or is that a “sneaker” preview) of the official AAWalk shoe—the adidas Super Nova—which comes out in May. Many folks pre-ordered the shoe in the official AAWalk colors of green and yellow after having tried the shoe out on our walk that morning.  Here it is:

The shoe

John Gregory, Founder of the AAMWWI, was so impressed with the walk on Saturday, that he recommended we meet monthly leading up to the AAWalk on August 11.   So, we are now scheduled to meet the second Saturday of the month, May 12, June 9, and July 14, and will have a doctor each month speak on a medical topic at Winans after those walks.

Thank you Winans, Columbus Running Company, and the AAMWWI for all your support. And, thanks to our Loop Leaders:  Phyllis, Nancy, Gail, Frank, Deb, Vicky, and Brooke. All y’all walked the talk on Saturday!

Please remember that the purpose of this event was to kick off the weekly training.  We will be there every Saturday for you.  Join us!

grroup at statue

crowd 3

john speak

city parkAudubon

Mental Toughness

When you think about the term “mental toughness,” does it elicit a mental picture of an athlete powering through a tough competition? It may, but mental toughness is not just about athletes and sports challenges. Mental toughness can very well relate to how a person handles every day challenges in life. The same principles for handling mental toughness in sports applies to life.  The VeryWellMind blog outlines 11 tips for cultivating mental toughness in your life.

Daily Journaling

How you start your day can sometimes make all the difference on how the rest of your day goes. Like a lot of people, my day used to start fairly hectic. I’d get up, hustle out to get 3 miles in, jump in the shower, gulp down a quick breakfast, and then race off to work. The exercise is great, but I still found myself racing around to get to the office. Over the last year, I have been more deliberate on my morning routines, which now involves drinking a glass of lemon water and writing in my 5-Minute Journal. It focuses my mind on things I am grateful for, to contemplate things that would make the day great, and to jot down some affirmations. It has helped start my day in more control. At the end of the day, I record a few notes in my journal capturing what made the day great and what I could have done to make it an even better day.  It has helped me be a lot more grateful for the things I have in my life.

This article from the Marc & Angel Hack Life blog with 31 terrific ideas to start your first month of journaling.  I may sprinkle them to my daily journaling as well.

Week 11 – Cap City Half Marathon Training – LSD is 6 Miles – Taper Time

Congratulations! You are ready for the Cap City! With two weeks to go, it is time to taper.  Taper, in race parlance, mean we cut back both mileage and intensity. It is time to rest up, and if necessary, heal up. For this week’s LSD, we are doing just 6 miles on Saturday. Be sure to stay hydrated these next couple weeks and cut your mileage by about 33%. Treat yourself well with plenty of sleep and extra sessions of stretching and foam rolling. See you at the starting line on April 28th!

GVWC Initial Membership Fee Increasing May 1

On May 1, the cost of a GVWC initial membership increases from $25 to $35 (though the annual renewal fee remains at $15). If you are thinking of joining the Club, do it now before the price increases. With initial membership, you get a free GVWC technical t-shirt and valuable discounts on shoes and gear from Columbus Running Company, Caskey Cleaners, registration to local races, and other perks during the year. Thanks so much for everyone’s support of the GVWC. You make this the best walking club in town!

Hangry Race Series – Next Race – This Saturday – April 21

The GVWC has worked with the Church For All Free Store to provide winter clothing to residents of our South Side neighborhood. Pastor Greg Henneman is also involved in the Hangry Race Series to help raise money for people in Central Ohio in need of food. Below is the flyer for the next race in the series. Also, to give you more information on the Hangry Series organization and purpose, here is the link to the 2-minute video from its race director.

Hangry Race Series 2018 Flyer

Route of the Week

This week’s route can be found here.

Motivation of the Week

Winston Churchill

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 | April 10, 2018

Greetings!

Saturday is the Spring To Your Feet event which kicks off the GVWC training program for the AAMWWI 5K in August! Come out, bring friends & family, and celebrate the morning. This is a great day to promote walking as a terrific way to stay fit and healthy—something which all GVWC members believe in!

Stuff in the newsletter this week:

  • This Saturday – April 14 – Spring to Your Feet – AAWalk Training Program Kickoff
  • Welcome to our newest partner, Columbus Running Company
  • Having a Good Laugh – Good for your Health
  • Ohio Senior Olympics – June 8 – 30
  • GVWC Initial Membership Fees to Increase May 1
  • Week 10 – Cap City Half Marathon (April 28) Training – LSD tops out at 11 miles
  • Race Season Around the Corner – Here are Races and GVWC Discounts

This Saturday – April 14 – Spring To Your Feet – GVWC Training Kickoff for AAWalk

Join us this Saturday, April 14 at 8am as the GVWC officially kicks off its training program for the African American Male Wellness Walk Initiative 5K. The purpose of the training is to help participants in the 5K Event on August 11 build up to the 3 miles and establish the healthy habit of walking for fitness. This video explains the training partnership.

The event, hosted by the GVWC, AAMWWI, Columbus Running Company and Winans, will start with a demo of the official shoe for the AAWalk: the adidas Supernova. Everyone will have a chance to wear the shoe during the walk that morning. In addition, CRC will raffle off some cool prizes, and Winans will provide complimentary coffee and chocolate samples following the walk. Route options will be 3 miles through the Scioto Audubon Metro Park or loops of Schiller Park. More information is at the GVWC website. Go to our Facebook page to sign up.

AAWalk Flyer

Welcome Columbus Running Company!

The GVWC officially welcomes our new running (walking) shoe store, Columbus Running Company! CRC is a locally owned and operated running shoe and fitness apparel store with four locations, including one in the Short North at 765 N. High Street. As our neighborhood store, we will work primarily with the Short North crew. CRC promotes our Club and sells our shirts in the Short North store—that’s good for us. What’s in it for you? In addition to a free GVWC technical t-shirt and a bunch of other benefits, everyone who joins the Club receives a $15 gift card from CRC—and another $15 gift card every year with membership renewal. What else do you get? After accumulating $200 of purchases at CRC, you will receive a $20 credit. (And, considering you can get an average of 300 – 500 miles out of a pair of shoes, that $200 goes quick!) Look for more events, discounts, and promotions with CRC as our partnership progresses. Thanks Eric, Matt, Lisa, Andy, Evan, Sakiko, and the rest of the CRC crew!

Having a Good Laugh – Good for Your Health

We have all heard it: laughter is the best medicine. Well, there are studies that prove it. From relieving pain to improving the immune system, laughter is good for your health as explained in this article from the VeryWellMind blog. At the GVWC, we know it to be true. After all, have you seen us at Winans on Saturday mornings after our walks? We always find ways to yuck it up.

Ohio Senior Olympics – June 8 – 30

Ok, so most of us probably think our prime shot to compete in the Olympics is behind us, right? Or is it? There may still be time. The Ohio Senior Olympics, which is open to men and women age 50 and older, will be held at Otterbein College in Westerville June 8 – June 30. The official sign-up period has started. The Ohio games are held in even number years, and act as qualifying events for the National Senior Games held in the odd years. Race walking and power walking are events are among the track and field events, as well as other sports. The GVWC’s very own Cindy Wildman, Joyce Prohaska, Neal Eiber, and Karen Edwards are race walking medalists in the Ohio Olympic games, and all except Karen, have participated in and medaled at the National Games. Maybe you will be next!

Check out the information here, and email me if you are interested in participating. As Cindy tells me, “It would be awesome to get some fellow GVWC members to come out and strut their stuff. It is always a great time and once you compete, you feel such a great sense of accomplishment.”  She certainly has firsthand knowledge. If you’re concerned about the competition, Cindy advises that the power walking event may be a little less intimidating than the 1500M and 3000M race walking events. As I mentioned, there are a number of sports you can compete in. You never know, you may even find yours truly toeing the line in one of the non-racewalking events. Any guesses on which one?

GVWC Initial Membership Fee Increasing May 1

On May 1, the cost of a GVWC initial membership increases from $25 to $35, though the annual membership renewal fee remains at $15. If you are thinking of joining the Club, do it now before the price increases. With initial membership you get a free GVWC technical t-shirt and valuable discounts on shoes and gear from Columbus Running Company, Caskey Cleaners, registration to local races, and other perks during the year. Thanks so much for everyone’s support of the GVWC. You make this the best walking club in town!

Week 10 – Cap City Half Marathon Training – LSD is 11 Miles – Then We Taper

We are 2 ½ weeks away from the race. Can you believe it? This is Week 10 of the Ohio Health Cap City Half Marathon training, and it will be our longest distance (11 miles) for LSD. This is it, the last big push for our training. After this, with two weeks to go, we taper. Taper is where we drastically cut back mileage leading up to the race. That gives us time to rest up and, if necessary, heal up. Finish strong this week as we max out the training miles. Remember to hydrate properly, and to consume carbohydrates (about 25 to 50 grams of carbs each hour). Look for more detailed blurbs about hydration and fueling later this racing season.

Keep it going. You are almost to the starting line!

Race Season Is Around The Corner – Race Discounts for GVWC Members

The race season is right around the corner, and you can find an event almost every weekend from here through November. Lots of people enjoy doing races throughout the season. It keeps them motivated and adds purpose to their walking regimen. The GVWC has relationships with many of the leading race event promoters and we are proud to offer discounts on registration to these races as a benefit to GVWC members. So, get out your calendars to see which ones fit into your schedule. Let me know by email those you are interested in and I will send you the discount code(s) to register.

Ultra Fit USA provides 20% discount on the following races:

4/15 – DogTap 10K / 5K – 2pm@ BrewDog in Canal Winchester
5/5 – Cinco de Mayo 5K / 5 Miler -6pm @ Woodlands Backyard in Grandview
5/20 – Zoo Run 5K – 8am @ Columbus Zoo
6/17 – Hilliard Classic Half Marathon / 10K / 5K – 7am @ Hilliard Bradley High School
8/12 – Columbus Half Marathon / 10K / 5K – 7am – location pending
9/29 – Run Like A Girl 10 Miler / 10K /5K 9am @ Genoa Park, Downtown Columbus (this one is for women only)
10/28 – DogTap 10K /5K Fall Fun – 2pm @ BrewDog in Canal Winchester
11/22 – Turkey Trot 2.5 Mile / 5 Miler 9am – in Upper Arlington
12/9 – Dublin Snowflake 5K – 9am @ Dublin Community Center

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Trail race from the Flip Cancer Now Organization, Flip Cancer Darby Creek 5K and 10K trail run, where GVWC members can get $5 off the race to be held on July 21.

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Come out for a beautiful 10K route through downtown for Columbus’ oldest road race, the Columbus 10K held on June 3.  GVWC members receive a $5 discount off the registration fee, which is currently $40. A portion of the race benefits the Ronald McDonalds House Charities of Central Ohio.

Route of the Week

This week we will be kicking off our training program for the AAMWWI 5K in August. We will do loops of Schiller and a special 3-mile route is also available.

Motivation of the Week

coach taylor

Finishing Line

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

Larry

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