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Kim Estess

Your Visit To Local Submarine House Could Be Worth $10,000

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italian_0What good healthy living guru doesn’t like sub sandwiches? Actually, whether you are into healthy living or not–who doesn’t love subs?  Okay, so we’re clear–everyone loves subs.

Now riddle me this: who wouldn’t want to win $10,000?  Answer: no one.
Submarine House is giving you the chance to enjoy two good things all in one visit to their restaurant.  Enjoy a delicious sub sandwich and stick your name in a drawing for $10,000.  Or don’t eat the sandwich–because technically, no purchase is necessary to enter.  But seriously–how can you pass up their Philly Cheesesteak sandwich? That might not be the healthiest pick on the menu (I’m sure it isn’t) but if you ask me, healthy living is all about balance. So eat the Cheesesteak. Just don’t eat one every day.

Stop into any local Submarine House store between now and April 5 and simply fill out an entry form for your chance to be entered to win $10,000.  If that isn’t reason enough, Submarine House is also donating a portion of their sales from now until April 5 to Dayton’s Children’s Medical Center.  Repeat after me: Good food. Good cause. Chance to win cash. Done and done.

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Finally, if you want an additional chance to win some cash, you can attempt to qualify for the Super Duper Cheesesteak eating challenge.  I’d recommend running at least a 10k before you attempt to eat the thing–that way, you’ll be totally famished and it might help your chances! But seriously, to qualify for the eating challenge and win first prize of $1,000, contestants have until March 23 to attempt to become a store champion at any Submarine House location. Contestants will attempt to eat a 16-inch Super Duper Cheesesteak — more than three-and-a-half pounds of food — in 16 minutes or less. Successful participants win their sandwich for free, along with a T-shirt. The 10 top qualifying times from each location will win a spot in their store’s semifinals during the week of March 24. At the semifinals, a store champion will be crowned by determining the person who can eat the 16-inch Super Duper Cheesesteak in the fastest time.

So whether you’re interested in vying for the Super Duper Cheesesteak crown this year or just dropping your name in for a chance to win $10,000, take a minute and drop into your local Submarine House before April 5.

 

Living Up to Your New Years Resolutions

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With the final moments of 2013 ticking away as I type, my over-achieving type brain has been focusing on my goals for the coming year for several weeks now.  I’m not sure why we, as humans, tend to see the beginning of the new year as the time to re-evaluate our lives and set new goals, but I know I’m not the only one who takes some time to reflect on where I am and where I’m going as another year draws to an end.

What can we all do to set realistic goals for the coming year and make sure we set ourselves up for success?  It seems to me that the key to success is really straight forward and probably something you’ve heard a million times before–the key to success is setting SMART goals. You’ve heard of SMART goals before, right? Specific. Measurable. Attainable. Relevant. Time-bound. Okay, so we know what it means, but what does it actually mean in practice?

GABPFor 2013, I set all sorts of goals for myself. I was new at this whole blogging thing this time last year, and I saw all these other healthy living bloggers posting their 2013 goals on their blogs, so I found myself doing the same. I set personal goals, professional goals and fitness goals. I lived up to a few of them, but the main problem was that I set so many goals, I couldn’t really focus my attention on anything in particular.  Aside from the SMART philosophy, if I can give you one piece of advice, it would be to set one or two important goals for yourself, and focus on those and those alone. Save the rest for future years.

I had one primary goal for 2013 though, that I really followed through with. My goal was to complete a virtual challenge called “13 in 2013“, which essentially boiled down to completing 13 running races (of any distance I chose) during the year. I truly believe that the reason I achieved this goal is because it stacked up to the SMART theory on goal setting.  Let’s break it down.

Specific.  Yep, this goal was very specific and very clear on what I needed to do. I had 12 months and 13 races to complete.  Easy enough, and definitely not ambigious.

Measurable: Absolutely, this goal was measurable. I kept track of my races on my blog throughout the year, so I could always check my progress. I knew at any given point in the year how many races I had completed and how many more I had to go to meet my goal.

Attainable: I had never really kept track of how many races I had done before, but I never doubted that this goal was attainable. I thought it might be a stretch, especially pushing myself to get out the door for races during the cold weather months here in Dayton, but that’s what made it a goal. If it wasn’t challenging, it wouldn’t be worth aspiring to achieve. But, it wasn’t so far out there that it seemed impossible. Boulevard Bolt

Relevant: Running 13 races in 2013 was a relevant goal for me as I’ve become something of a fitness junkie and running races is a fun social activity for me. Plus, it keeps me active and gives me something to blog about. Running is a hobby, so this goal fit my lifestyle seamlessly.

Time-bound: Yep, this goal definitely met the time-bound criteria. All 13 races had to be completed between January 1, 2013, and December 31, 2013.  Done and done.

I can’t remember another new years resolution that I’ve ever followed through on 100% in the past, but I’m proud to have completed the 13 in 2013 challenge.  As I look forward to 2014, I’m certainly going to bear this example in mind with my goal setting for the year. Because let’s face it–why bother setting unrealistic expectations for ourselves that are going to leave us feeling like crap when we can’t succeed? Set a goal that is SMART for 2014, and maybe this time next year you’ll be sitting here thinking, “Wow, I actually lived up to my New Years Resolution last year.”

 

Jingle all the Way…to the Jingle Bell 5k

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Baby, it’s cold outside…but that doesn’t mean the 5k season has to come to an end just yet.  If you’re worried about burning off the last of the turkey and stuffing or if you’ve already indulged in a few too many holiday cookies and cocktails, the Jingle Bell Run/Walk on December 7th might be the perfect way to return your focus to healthy choices as we head into the heart of the holiday season.

SantaOn Saturday, December 7th, join me and hundreds of other crazy runners and walkers at the Dayton Mall for the annual Jingle Bell Run/Walk benefiting the Arthritis Foundation. That’s right, not only are you getting some exercise and burning some calories, but your money benefits a great cause as well. Though this will be my first year participating in the race, I’ve heard rumors that people go all out in dressing in their favorite holiday gear. Personally, I’m on the hunt for a pair of antlers that will stay on my head while I run. Stay tuned.

The run/walk kicks off at 9:00 a.m., with race day registration, packet pickup, and a wellness expo beginning before the start at 7:30 a.m. There’s also a Kids Candy Cane Fun Run that starts at 8:45. Rumor has it that Santa will even be making an appearance at the kids run!

 

 

Registration fees for the race are as follows:

Jingle Bell Run/Walk Adult Reg WITH Long Sleeve T-shirt: $30.00
Jingle Bell Run/Walk Adult Reg WITH Long Sleeve T-shirtJingle Bell Run/Walk Adult Reg WITHOUT T-shirt: $25.00
Jingle Bell Run/Walk Adult Reg WITHOUT T-shirt17 & Under Reg WITH Long Sleeve T-Shirt: $25.00
17 & Under Reg WITH Long Sleeve T-Shirt17 Under Reg WITHOUT long sleeve tshirt: $15.00
17 Under Reg WITHOUT long sleeve T-shirt
So bundle up, grab your Santa hat, sleigh-bells, antlers or ugly Christmas sweater, and join us for what promises to be a fun, family friendly morning!

 

 

WSJ’s “Ok, You’re a Runner. Now Get Over It” Evokes This Response From Columnist Kim

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wsjA few days ago, the Wall Street Journal published a piece called “Ok, You’re a Runner. Now Get Over It.”  Naturally, my social media feeds were blowing up about this article (although my sample was obviously skewered because I follow so many runners, running blogs, and other running publications.) Runners World wrote a great “come-back” piece to the author of the original, and one other blogger whom I follow regularly wrote a response as well.

My turn.
To briefly summarize the WSJ article, the author, Chad Stafko, starts out by questioning why we runners feel the need to drive around town with 26.2 or 13.1 stickers on our cars and why we wear clothing with statements like “Run Happy” even when we aren’t actually running. He also calls into question why we could possibly need running stores to sell us these types of clothes and shoes, and why publications like Runners World are popular.
His hypothesis is that runners do these things because above all else, we crave attention and want to be seen and noted for what we have done. He argues that by running outdoors, down the streets of our cities while pedestrians and motorists pass by and can’t help but see what we are doing, we runners are fulfilling some deep rooted need for attention.
Here’s my response to Mr. Stafko.
Dear Mr. Stafko,
You don’t know me, and I’m sure my opinion doesn’t actually make one bit of difference to you. In fact, you’re glad that I’m writing this letter, because that means you accomplished your goal–you stirred the pot and generated a great deal of hype around your recent Wall Street Journal article. Congratulations, you’ve managed to mildly irritate (or maybe even offend) more than 15 million people.  Here’s my response to your article, written in list form to keep it simple and readable.
1. I have a 13.1 sticker on my car (and a triathlon sticker, but that’s not really the point). I am sitting here thinking about those stickers as I write this, and considering why I like having them on my car. carI can tell you that no one has ever commented on them to me, and while I am driving down the road, I am certainly not thinking “wow, if feels so great to think that every car behind me knows that I’ve completed a half marathon.” So no, I don’t put those stickers on my car for attention. I put them there for myself, to remember what I have accomplished. Finishing the races that those stickers represent are some of the proudest moments in my life. Those stickers are a constant, visual reminder to myself of how far I have come and what I have accomplished. And you better believe that after I finish the Disney Princess Half, I’ll be swapping out my generic 13.1 sticker for a Mickey shaped one.

 

2. I wear clothes like my new Brooks “Run Happy” shirt because they are comfortable and cute. I don’t wear those types of clothes out in public on a regular basis, but rather only after I have been out on a run or at the gym. If I need to stop at the grocery store on my way home from the gym, I am not going to think twice about it. Again, it’s not a cry for attention…this is just convenience, plain and simple. And why did I choose to buy a “Run Happy” shirt? Because it makes me happy. It makes me smile. It’s a good reminder to myself that running is a privilege, not a chore. And that’s good enough for me.

 

3. Why do running stores and running magazines (or running blogs) for that matter exist? Because they serve a niche of the population and they serve it well! The WSJ article notes that Runners World has 660,000 subscribers and that 15.5 million people finished running events in 2012. Runners WorldIf I was seeing numbers like that and I was an entrepreneur, I would cater to the masses, too! I subscribe to Runners World and look forward to my magazine arriving each month.  I’m lucky enough to have not one, but two specialty running stores (Up and Running and Runners Plus) located within 10 miles of my home, and I frequent them both. Note to the WSJ author: these stores actually carry more than just shoes and clothes as you claim. You can buy your hated 13.1 or 26.2 stickers at these stores, for starters! Or you can stock up on foam rollers, hats, sweaty bands, GPS watches, heart rate monitors, water bottles, fanny packs, and nutritional supplements, just to name a few things.

 

4. Why are 15.5 million people taking to the pavement and running races each year? And why do they keep doing it when you’ve heard friends say things like “I don’t know why I keep doing this to myself” after a particularly bad race or run? I have a few theories, mostly from my own experience. Those theories are as follows:
– Running is the every man’s (or woman’s) sport. You can do it with minimal equipment, without a gym membership, and without any experience. Running can be for anyone who wants to do it.-There is ample information available for free online about how to get started and how to train. There are also 5ks practically every weekend in any given town. Anyone who decides she wants to train for a 5k can simply pick a goal race, register, print out a training plan, and do it. There are countless opportunities and resources available to runners, new and old.
–Running is a challenge against yourself. You can always strive to run the next race faster, train for a farther distance, or set any other goal you see fit. For me personally, having a fitness goal through running plays a huge part in my motivation to keep working out regularly.-It doesn’t have to be serious. There are so many fun races out there, like the Color Run or the Hot Chocolate 5k that I am doing this weekend.–Running can be a social opportunity, if you want it to be. Though I am usually a solo runner, I really enjoy running with my mom or sister when we have the time, and I wouldn’t have made it through my last few half marathon training runs without my friend Lauren for company. If you like the social aspect of running, check to see if your local running store hosts weekly running groups. I knot that ours do.

–You will be hard pressed to find another community to be a part of that is more welcoming and encouraging than the running one. One of the best parts of running a race is having other runners urge you along when the going gets tough. Though I usually hate out and back races, I love being able to cheer for the other runners when we see them ( first the elites as they whiz past me on their way to the finish, and then the stragglers at the end–especially those at the end. Because it’s not about finishing first or last, it’s about getting it done. And the running community is simply amazing about recognizing that and supporting every runner across the finish line– from the first one to the last.
In sum, running isn’t about a need for attention. More accurately, Mr. Stafko, it appears that you, in fact, actually have a deep rooted need for attention. Furthermore, the WSJ knew that by running this piece, it would cause a viral stir–because face it, mocking something that 15 million people are passionate about is surely going to get a few people worked up. So congratulations, Mr. Stafko and the WSJ–you have certainly created a buzz surrounding this piece.
My suggestion to you? Don’t knock it ’till you’ve tried it. Sign up for a 5K race, train for it, and go run. You might just find yourself relating to those 15.5 million runners in the world after all
Author’s Note: This post originally ran on my personal blog, Fabulous Fit Foodie.  Make sure to check out that site for more running/healthy living related posts!

It’s the Perfect Time to Try Baer Fit Chicks Bootcamp

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If you read my last post for DMM, you already know that I am an advocate of early morning workouts. Keep in mind, however, that until very recently, my idea of an early morning workout was one that began with me rolling out of bed at 6:00 a.m. Not anymore! These days, 5:00 a.m. and I are getting to be good friends–and I’m not even mad about it.

One of the most frequent tips you hear about developing a consistent workout routine is to find something that you truly enjoy doing–and do that. Don’t try to run if you hate it. Don’t try to swim laps if you are afraid of the water. It seems like common sense, but sometimes we get this idea in our head that we have to workout a certain way to see results. That’s not true, and it’s better to do something than nothing at all! There aren’t many things that I’d willingly get out of bed at 5:00 a.m. three mornings a week for, but since I started Baer Fit Chicks Bootcamp, (BFC) I look forward to can tolerate getting out of bed at dark thirty because I genuinely love what I’m waking up to accomplish.

Bootcamp

Fellow DMM contributor Stephanie and I after our first Baer Fit Chicks Bootcamp session!

Baer Fit Chicks “proudly offer[s] an exceptional fitness experience catered to women of all ages, shapes, sizes, and fitness levels… Everyday is filled with variety! You will enjoy obstacle courses, strength training, a variety of cardio,  yoga based stretching and more!” Speaking from experience, I can say that these statements are 100% accurate. On my first day of camp, I didn’t feel intimidated at all–rather, I felt welcome and immediately was treated like I was part of the “Baer Fit Chicks family.”

The women at camp encourage each other and build each other up, which sometimes provides that extra bit of motivation you need to hold that wall squat for a few more seconds or to do that extra burpee. On top of being a strong community of amazing women, BFC is taught by a fabulous instructor, Katie Ly. Katie is constantly warm and encouraging, and she continually challenges the Chicks through positive motivational techniques.  I can honestly say that she pushes me to my limits with every move, just by encouraging me to bring my A Game every morning and give it my all.

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Feeling proud after knocking out my first week of Baer Fit Chicks Bootcamp!

Though I was initially skeptical of why anyone would want to get up so early each day to knock out their workout, I’ve quickly become a convert. I’ve found I leave bootcamp each morning on a total adrenaline high (one of the major perks of a killer workout, if you ask me) and I am filled with energy and motivation to tackle my day. Plus, there’s the added benefit of knowing for the rest of the day that you’ve already got your workout out and you didn’t have to worry about it. And in the interest of full disclose, I’ll admit that I love thinking about how much I’ve accomplished before most of the world even got out of bed!

What makes BFC different than any other bootcamp around? Katie says there are three main elements of BFC that sets it apart.

1.  FRESH workouts that are challenging, fun, varied, and can be adapted to women of any age, fitness level, or ability.

I think it’s vital to incorporate more than just planks, push ups and burpees into the workouts.    At BAER Fit Chicks, we use every kind of equipment you might imagine; from battle ropes to stability balls, to resistance tubes, to medicine balls, to Gliders, jump ropes, and more!  We also do plenty of team-based workout routines as well as fun boot camp “games.”  All of this keeps the strength training and cardio-based workouts fresh, fun, and challenging!   BAER Fit Chicks definitely know how to have fun while getting in a superb workout! What I really love about designing the workouts for BAER Fit Chicks, is that I can be creative and introduce different modalities and formats, beyond boot camp staples like dumbbells, park benches, and typical circuit routines.

2. A sense of COMMUNITY at boot camp and beyond.

BAER Fit Chicks, more than anything, is a community.  We are a community of  women who come together Baerwith an obvious common purpose: to be fit and healthy.  You sign up to get fit, and keep coming back because getting fit TOGETHER is so much fun!   An essential part of BAER Fit Chicks is the community of women who encourage, support, and inspire each other on a daily basis.    The only competition you’ll find at BAER Fit Chicks is women challenging one another to bring out the best in each other.  That’s just how we roll!   As an instructor, I take care to conduct myself professionally, of course, but I also feel at ease in letting my guard down with my campers. I am invested in these women and our friendships.   I encourage and treasure our personal connections in and out of camp.  Our community isn’t limited to our workout hour.   We regularly get together outside of boot camp so that we can simply enjoy each other’s company.  What a concept, eh?

3.  BETTER nutritional counseling than what is available at most boot camps.Baer Fit Logo

It’s pretty standard at most boot camps to periodically come up with meal plan ideas,  recipes, or general nutritional advice.  Good nutrition is probably the most important component with anyone seeking weight loss or improved health.  Thanks to Dr. Charles Baerman, BAER Fit Chicks is the ONLY boot camp in southwest Ohio with a Ph.D. on staff who is authorized to create customized Nutrition Plans for its clients.  Charles Baerman does this for all of my campers for FREE. It’s a great privilege to be associated with uniquely qualified resources at BAER Fit / Your Personal Best.

If you’re interested in checking out Baer Fit Chicks Bootcamp, contact Katie Ly at katie@baerfit.com. Now is a great time to sign up, because Katie is offering 25% off the cost of one month of camp to new Chicks. Baer Fit is also offering a special “Burn the Bird” workout on the Friday after Thanksgiving (November 29) at 7:00 a.m., which is free and open to any woman who is over age 18. All you’ll need is a mat! Finally, if you have any questions about my experiences with BFC so far, I’d me more than happy to answer them.

So really, what are you waiting for!? Come join us…I hope to see you at camp!

Tips for Making the Switch to Early Morning Workouts

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This picture was taken about three months apart earlier this year, after I started making diet and exercise a priority. Morning workouts were a key component of my success!

Somewhere over the course of the past 12 months, I’ve turned into one of those people. You know the one’s I’m talking about. The one’s who regularly get up at some ungodly hour to hit the gym.  It didn’t happen overnight, nor did it happen because I am one of those crazy people who actually enjoys rising before the sun. The real reason that I decided to start working out first thing in the morning is simply this– there’s no time to make an excuse to bail. If I want to make my workouts a priority, I’ve found the best way to get it done is before I start my day. Because once I put on my wife/daughter/friend/sister/attorney hat for the day, there’s no telling how many obstacles are going to come flying at me, trying to sabotage my good intentions of working out.

I’ve heard lots of people asking the question “how do I become a person who works out in the mornings?” There isn’t an easy answer to that question, and there isn’t going to be one end-all, be-all solution that works across the board for everyone. With that said, what I can tell you is that anyone, yes anyone, can become an early morning exerciser. Did you catch that? I said anyone.

Here are a few simple tips!

1) Set multiple alarms, and set one of them far enough away that you physically have to get out of bed to turn it off. Like I just said, getting out of bed is the key ingredient to a successful morning workout.

2) Try to get to bed at a decent hour. For me personally, if I don’t get at least 7 hours of sleep in a given night, I have a really hard time functioning the next day. What that means is that I am starting to think about bed time by 9:30 most nights. My husband thinks I’m nuts, but it works for me. I know not everyone has this luxury (especially those of you will small children) but just try to do the best you can.

3) Plan a workout that you actually enjoy. Don’t love running? Don’t plan to do it at 6:00 a.m. Try bootcamp, Zumba, spinning, yoga, swimming, or a Jillian Michaels DVD like the 30 Day Shred.
4) Lay all of your gear out the night before so you don’t have to think first thing in the morning. The less thinking you have to do at 6:00 a.m., the better.

5) Think of a mantra that you can say to yourself in your head to help motivate you to get out of bed. My favorites include “you never regret a workout but you’ll always regret skipping one” and “getting out of bed is the hardest part, but you’ll be so glad that you did.”

These are some of the beautiful ladies that are members of our “Healthy Habits Dayton” Facebook group. They provide awesome support and accountability to keep me on track!

6) Find a friend who is a morning exerciser too and share accountability. This could come in many different forms. Maybe you have the ability to actually meet up with your friend for your morning workout, or maybe you just shoot each other a text message saying “I’m up, are you?” Knowing that someone knows your intentions may be enough to get you out of bed.
7) Reward yourself. Sometimes the best way to motivate me for a workout is with an incentive (for instance, this morning’s “must run for pizza” mantra). Maybe you’ll tell yourself that you’ll get your coffee from Starbucks on Friday if you workout three mornings next week. Maybe you’ll reward yourself with a massage if you don’t skip any morning workouts for a month. Set a reward for yourself that will actually motivate you and you may be surprised at the results you’ll see.