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Active Living

Courteous Mass Ride @ Fifth Third Field

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Winter CyclingTrying to stick to that New Year’s resolution to get healthy and fit? Here’s an opportunity!

Come see the city from your bike! Courteous Mass Dayton is a community of bike minded individuals who gather on the first Fridays of the month and take a street ride tour of the city. We do this to raise awareness of bikes as transportation and to raise visibility of cyclist on our streets. Courteous Mass is a bit different from other groups that call themselves Critical Mass. Courteous Mass is dedicated to following the rules of the road to set a rider standard. Courteous Mass is a great way to get yourself familiar with riding your bicycle in the streets. Dayton is recognized as a Bronze-level Bike Friendly City by the League of American Bicyclists for its bicycle friendly infrastructure. Dayton is making it easier for the citizens to use the bicycle as a viable means of transportation. No matter if you’re just starting out riding or if you’ve been riding for years, Courteous Mass is the event for you!

When: Friday February 07, 2014 at 5:30 pm and Every First Friday of the Month at 5:30 pm
Where: Fifth Third Field, 220 N. Patterson Blvd., Dayton, OH
Parking: Metered parking is free after 6pm. There are various free parking spots along Monument. There is always the option of parking at 2nd Street Market and the Oregon District then ride your bike to the event.
Email: [email protected]

This month’s route will go through the main streets of downtown and will be shorter in length to accommodate the weather. All tours are free and they welcome any skill level.

Visit their website for more details! www.courteousmassdayton.com

Jean Woodhull Recognized For Lifetime Of Local Green Space Advocacy

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Jean V Woodhull Prairie at Possum Creek

Jean V Woodhull Prairie at Possum Creek

Long-time nature enthusiast, green space advocate and Oakwood resident Jean Woodhull has been selected as the recipient of The Outstanding Citizen Award from the Ohio Parks and Recreation Association (OPRA).

 

Parks and recreation professionals, citizens and legislators were nominated by parks and recreation professionals and agencies from throughout the state. The award winners will be recognized at the annual OPRA Awards Celebration and Dinner on Feb. 4 in Sandusky, Ohio.

 

Woodhull, along with other visionary citizens, recognized the need to preserve open space in Montgomery County and the greater Dayton region. She was instrumental in organizing the “Save Open Space Committee” in the 1960s that ultimately gained community support and funding for the park district now known as Five Rivers MetroParks. In addition to her role in helping establish the park district, Woodhull also served on its Board of Commissioners for a decade.

 

“These individuals really represent some of the best in parks and recreation, past, present and future,” said OPRA Executive Director Woody Woodward. “Each of these winners understands the vital role that parks and recreation plays in establishing and maintaining community and building quality of life.”

Register Now For Miami Valley Gardening Conference

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MVGC11_Photo01MetroPark’s annual kick-off to the spring gardening season will take place Saturday March 1st at the Sincalir Ponitz Center.  This year’s theme is Gardening for the next decade.  Enjoy breakout sessions led by local experts on Plant Selections for the future, Proactive choices for a better environment, Playing in the garden, and The Most Beautiful Garden is YOUR Garden. Fee includes breakfast snack, full lunch (vegetarian options available), breaks and covered parking. Online registration $50. Walk-in and phone registration $60.

Register

Walk-in late registration will be accepted on the day of the conference for $60. Please call 277-6545 for information.

mvgc14_jeff_lowenfelsKeynote speaker Jeff Lowenfels is an international proponent of organics and the award winning author of Teaming With Microbes: The Organic Gardener’s Guide to The Soil Food Web. His weekly column has appeared in theAnchorage Daily News for over 37 years and he was once an Editor of the Harvard Lampoon, America’s oldest humor magazine, so his talks are alway humorous and witty and entertaining. He is also a reformed lawyer; the combination of garden writing and law earning him the moniker: America’s Dirtiest Lawyer. In addition to writing, Jeff hosted a statewide tv gardening show. Today, Jeff has a popular radio show.

 

mvgc14_thomas_rainer

Thomas Rainer, the second keynote speaker is a registered landscape architect, teacher, and writer living in Arlington, Virginia.Thomas is a passionate advocate for an ecologically expressive design aesthetic that does not imitate nature, but interprets it. His planting designs focus on creating a modern expression of the ground plane with a largely native palette of perennials and grasses. Thomas has designed landscapes for the U.S. Capitol grounds, the Martin Luther King, Jr. Memorial, and The New York Botanical Garden, as well as over 100 gardens from Maine to Florida.

SCHEDULE:
7:30 am Check-in, late registration and refreshments
8:05 am Welcome
Carrie Scarff, Deputy Director, Five Rivers MetroParks
Betty Hoevel, Education Supervisor, Five Rivers MetroParks
8:15 am Morning Keynote: Jeff Lowenfels
“Teaming with Nutrients: The Organic Gardener’s Guide to Optimizing Plant Nutrition”
9:20 am Session One: Plant Selections for the future
  1. Tomatoes: Matt Kleinhenz, OSU Extension vegetable specialist
  2. Geraniums and begonias: Duke Stockslager, Stockslager’s Greenhouse and Garden Center
  3. Maples: Tomasz Przepiorkowski, Studebaker Nurseries
10:15 am Morning Break — door prizes, demos, book signing
10:40 am Session Two: Proactive choices for a better environment
  1. New importance of the suburban lot: Art Trese, Ohio University
  2. Turf alternatives : Cliff Deitering, President, Wengerlawn Nursery Co.
  3. Pests and diseases–is anything safe?: Joe Boggs, OSU
11:35 am Lunch — demos, door prizes, Great Hall
1:00 pm Afternoon Keynote: Thomas Rainer: “Sustainable Garden Design”
2:05 pm Session Three: Playing in the garden
  1. Healthy garden, healthy gardener: Stacey Walters-Best, Garden for the Health of It
  2. Plant a cocktail: Tim Pritchard, Five Rivers MetroParks
  3. Fun Plants, Fun Things in the Garden: Teresa Jones, Meadow View Growers
3:00 pm  Afternoon Break
  • Book signing, door prizes, previews of 2014 FRMP programs
3:35 pm Session Four: Laura Deeter: “The Most Beautiful Garden is YOUR Garden”
  • Great gardens are always impressive, and with help from Laura’s great skill and insights, you can create your own most beautiful garden and have fun doing it!
4:30 pm Pick up door prizes

Registration Is Open For The Hoopla Four Miler

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milerHeaderIn its third year, the Hoopla Four Miler is one of the best community races in the Dayton Region. The Four Miler is run on Selection Sunday  (March 16th) and draws hundreds of runners.  Electronic timing will be provided by Key Sports. The event ties together the Dayton’s love for college basketball, America’s most passionate fans and America’s #1 tournament host site. The exciting community fun-run is a great way to kick-off the Madness in Dayton, Ohio each March.

Adult 3 mile run is $30 and Youth (12 and under ) runs $20.  Register early and save $5

5 Tips to Staying Active and Healthy This Winter

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Baby it’s cold outside-just because the mercury is dropping don’t let your activity level drop too!  Don’t let the winter blues get you down and keep you from living an active lifestyle.  The winter isn’t meant for us to hibernate.  We still have to get up and go to work every day just like in the summer so why shouldn’t we still keep active.  Here are five easy remedies to fighting winter hibernation and starting the year off right.

1.      Go out and PLAY!

If you can’t seem to muster the energy to work out this time of year, try “playing” instead. You can burn quite a few calories playing indoors or out. The best part is that it doesn’t feel like working out—though you can still get your heart rate up and have an excellent cardio and muscle toning session. Take advantage of this snow filled winter and have a blast in the winter wonderland outside by making snow angels, having a snowball fight, building a snowman or sledding! These are fun activities you can do by yourself, with friends or kids.  They are great family bonding activities that will leave everyone sweaty, fit and exhilarated!

2.      Take up a winter sport

If, like me, you’re a competitive type, why not try a new winter sport?  From skiing to snowshoeing or ice-skating, there are many great options that burn mega calories and put a whole new twist on staying active this winter.  In the Dayton area we are fortunate to have the Five Rivers MetroParks that offer outdoor skating to add some scenery to your activity.  Ski slopes like Perfect North and Mad River Mountain offer a lot of discounts this season and are a short drive away.  This winter, try something new, challenge yourself in a way you never thought possible, and I promise you won’t regret trying.

3.      Try a workout class

Workout classes are a great motivator for me.  They offer accountability and the hardest part is showing up.  Don’t have a gym membership?  No problem!  There are plenty of drop-in classes open to anyone in our area.  Hot Yoga is a “hot” trend right now with multiple classes all over the Dayton area.  Kettering Rec Center has some awesome Zumba and TRX classes as well as many of the other recs and YMCA’s in town.  If you’re a woman, I highly recommend trying out BAER Fit Chicks!  All of these classes offer great workouts in different ways and will keep you going through the cold months.

4.      Try a workout DVD

Too cold to leave your house?  No time for an hour workout or feel you need to spend more time at home?  Try a workout DVD!  You can find DVDs that offer rejuvenating workouts ranging anywhere from 8 minutes to 1 hour.  I am a huge fan of the Jillian Michaels DVDs, especially the 30 Day Shred.  Jeannette Jenkins also has a great kickboxing DVD that is so much fun I don’t even realize I’m getting a workout.  Want something you can do with the kids or the whole family?  Try Just Dance on the Wii!  I have worked up some of my best sweats playing this game and it is SO MUCH FUN!!!!

5.      Do your household chores

Admittedly, this isn’t my favorite option.  But it does help me not spend the entire day on my couch, in my PJs, accomplishing nothing.  Unless you’re tuning in and working out with a fitness show, limit your downtime at the TV and computer. If you’re stuck indoors, get a jump on spring cleaning. (Remember, when the warm weather returns, you’ll want to be back outside, not cleaning the house.) Collect and recycle old clothes and used appliances that have been taking up space in your closets, and take care of the various household chores you’ve been putting off since the summer. An hour of housework burns about 200 calories; plus, this winter activity will give you a great sense of accomplishment.

So it’s time to get excited. If you’ve never been a winter fan, start focusing on what you do love about it and how this time of year provides new opportunities for your fitness and health. From eating delicious in-season produce (oranges, kale, and chestnuts, oh my!), to curling up with a steaming mug of hot cocoa in front of the fireplace after a long workout, there is much to love about winter when you embrace it and appreciate all it has to offer.

The Cheddar Challenge: A Fun Family Friendly 5K

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race3434-logo.bsJa2VWho: You! This is a fun 5k farm run. It is open to anyone, any age, and any level! All runners begin promptly at 10AM with anyone walking or pushing a stroller starting immediately after

The Course: The Cheddar Challenge is a 5k farm run, which means the course is off-road. It will consist of trails, fields, and open pastures. Farm runs are extremely scenic and fun

New This Year: We had so much fun last year that we are brining The Cheddar Challenge back. We have a few fun additions to the run:

+Chip Timing
+Milkshake aid station on the course
+Cheese sampling waiting for you at the finish line

What’s Included: Registration includes:

+Entry to the 5k run/walk
+Awesome t-shirt you can rock all Summer long
+Disposable chip timing
+Exclusive on-course milkshake aid station (yes, you read that right)
+And, of course, tons of Young’s Jersey Dairy cheese samples after the run

Team Registration: Create a team with 4 or more people to save $5 each. We highly encourage this option and also would LOVE to see you guys get creative with both the team name as well as what you wear on race day. There may be some prizes…(hint hint!!)

Price: Registration increases as the race nears. Register now to save:

https://runsignup.com/Race/OH/YellowSprings/TheCheddarChallenge

The ‘Brrr, it’s cold and I daydream of a warm summer day’ rate: $25 (Register before March 8 , 2014)

The ‘Ahh, Spring is here! I can almost smell Summer’ rate:
$30 (Register before May 8, 2014)

The ‘Holy cow, the race is right around the corner’ rate:
$35 (Register before June 8, 2014)

Online registration closes at 11:59PM on June 7, 2014. You can register in person on race morning for $40. You are only guarateed a shirt if you pre-register online. Race day registrations will be given shirts while supplies last. Must register before June 8, 2014 to guarantee t-shirt!

Packet pick-up: Packet pick-up begins at Young’s Jersey Dairy beginning at 8AM on race morning. Please allow plenty of time, as the race will begin promptly at 10AM

Yellow Springs Street Fair: Going to the Yellow Springs Street Fair after? Great! There will be a complimentary shuttle to take you from Young’s Jersey Dairy to the fair!

Earn Free Stuff: What’s better than running with friends? Getting free stuff for running with friends!
After you register you will receive a confirmation email with a special link. Share this link on Facebook, Twitter, email, or whatever method you prefer. When a friend registers using this link, you will earn 1 point. Points add up to free stuff:

5 Points: $5 Young’s Jersey Dairy Gift Certificate
10 Points: $10 Young’s Jersey Dairy Gift Certificate
20 Points: Run for free next year!

Sign up now to save money and begin accruing points!

Yoga for the Outdoor Enthusiast

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anlt4ya8i4n44304b2z4wc6jqfy6zktfGet your new year started off right.
If you’ve never practiced yoga before, this may be something for you. Come in and try it.

Whether you are a yoga beginner or experienced yogi, a hiker, backpacker, kayaker, climber or dreamer; developing a yoga practice will help you take your adventures to the next level. This class is designed to strengthen your core; the center of power for outdoor recreation. Poses will flow designed to open your hips, hamstrings and calf muscles. Twists will release tension in your back and shoulders. Bringing awareness to your breath will help teach patience and focus when moving through the crux of your next adventure.

THE YOGA SESSION:
Each class is designed for beginners and experienced, both men and women.
Each session will last about one hour with the first fifteen minutes geared toward the beginner – to help you understand what yoga is and its benefits. Seasoned yogis can take that time to unwind, connect with their breath and warm up for class.

WHAT YOU NEED:
Please bring a bottle of water and a yoga mat if you have one. If you do not have a mat bring a large towel. Wear fitted, comfortable exercise clothing that you can sweat in. Please arrive a few minutes early to be welcomed, ask any questions, prepare for class and relax onto your mat.

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!

The Secret to Running is……..NOT RUNNING!

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article7_clip_image001It’s 5:45 am, the alarm goes off (gross), you drag yourself out of bed (agony), do your morning routine, throw on your workout clothes, lace up your favorite running shoes, and now for the hard part, it’s time to hit the pavement.  I run in the morning before my brain realizes what I’m really doing.  After just completing my first marathon I can honestly say the secret to running is not running at all!  Don’t get too excited just yet, this doesn’t mean turning off the alarm and burying yourself under the covers.  I have found the most effective way to run and still enjoy the time I’m on the pavement is to do interval running.  There are lots of different programs out there that advocate interval running.  The Galloway method, for example, recommends a 3:1 mechanism where you run for 3 minutes, walk for one minute, and repeat.  I’m personally a fan of the 20:5 mechanism but everyone can find a time that works for them.  The benefit of this lather, rinse, repeat style of running is that you run faster, can run longer, and still feel decent (not fabulous, but decent).

So you’re not a runner?  Can’t even run for 2 minutes?  No problem!  As recently as March 2012 I was in that same category (seriously, couldn’t do 2 laps around the track without stopping) until my best friend Kim begged me to run the Air Force Half Marathon with her.  So what did I do?  I probably sulked for about a week telling myself I can’t do this, how am I going to finish, everyone is going to laugh at me when I don’t make the time limit to stay on the course, etc.  After I stopped feeling sorry for myself I started looking into some couch to 5k programs.  There are hundreds of plans out there, all you have to do is find the one that works for you!  I decided to try a 6 Week to a 5K plan I found on Fitness Magazine’s website.  The link is below for your viewing pleasure and I highly recommend the program!

 

 

Fellow Dayton Most Metro Writer Kim Estess and I before our first ever half marathon.

Fellow Dayton Most Metro Writer Kim Estess and I before our first ever half marathon.

http://www.fitnessmagazine.com/workout/running/training-schedules/beginner-training-plan-6-weeks-to-a-5k/

After starting this program I was quickly impressed with how effortlessly it felt like my stamina, and consequentially mileage, was building up.  By the end of the program not only could I run a 5k without needing to take walking breaks, but I could do 7 miles using the interval method.  What’s even more impressive was I looked forward to my runs.  I craved the time to myself to decompress, think about whatever floated across my mind, tune out the rest of the world with some music and have some “me” time.  This program gave me the running bug and in less than a year and a half since starting running, I have completed a half marathon, triathlon, and full marathon.  Trust me if I can do it, any one of you can!  I had the benefit of being in decent shape before I started running, I am a Jillian Michaels DVD addict!  So whether you’re already in shape, or looking for that inspiration to start working out, I promise you running is rewarding and will leave you feeling proud and accomplished with a side of endorphin highs.

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.

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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 [email protected]. 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!

Surviving Holiday Weight Gain

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Holiday-Weight-Gain-2Let’s face it – like it or not, the holidays are quickly approaching. Malls nationwide have had their Christmas decor out for months now, and grocery store meat departments are being inundated with frozen turkeys for Thanksgiving. Soon enough, we’ll be faced with holiday dinners for the office, ugly sweater parties (which are basically just an excuse to get a keg – something you’re never too old for), and Mom’s infamous chocolate snowflake cookies. By the time we get around to kicking off those New Year’s resolutions, we’ll have the added guilt of holiday weight gain to tack on to those pounds we already vow to lose starting in January. But what if we took the steps now to keep the holiday weight gain at bay? It’s totally possible to survive the holidays without gaining weight, and it’s even possible to lose weight during all the festivities. How? Well, start by following these tips:

Make an event calendar. Start by listing all your planned holiday events on a calendar. Include work parties, holiday parties and any other pre-planned events that will involve food and alcohol. If you look at it on the calendar, chances are, it’s not as bad as you thought. On my personal calendar, I’ve got four parties over the next month and a half, plus celebrations on Thanksgiving, Christmas Eve, Christmas Day and New Year’s Eve. That’s what? Eight days? Eight days. A visual breakdown of your events is a helpful reminder that you don’t have to throw your diet out the window for an entire month just because the holidays seem packed full of food-driven events. Enjoy those pre-planned events, and make it a point to eat mindfully the rest of the time.

Compensate. If you know you’re going to indulge (okay, maybe binge eat cookies like you’re auditioning for the next Cookie Monster), compensate with some exercise or healthy choices made previously that day. Knowing you’re going to have a big dinner or dessert should be motivation to eat light early in the day or hit the treadmill to “earn” those indulgences.

Bring a dish. If you’re heading to a holiday party at someone’s house this year, offer to bring a dish or two to share. Food bloggers like Skinnytaste and Emily Bites offer delicious healthy alternatives to some of your favorite holiday dishes, and by doing this, you can guarantee you’ll have something healthy to snack on while you’re there.

Pack a snack. Fighting the crowds at the malls during the holidays is exhausting. Chances are, you’re going to need a coffee break (since drinking wine while holiday shopping, albeit fun, is probably frowned upon) and a serious snack break to refuel before you tackle the crazies at Bath & Body Works. Instead of hitting the food court or snagging a greasy pretzel, pack a snack from home. KIND bars, a banana or some almonds are great ways to refuel without loading your body full of processed sugars and carbohydrates that will leave you passed out behind the discount DVD box at Target in a food coma.

Alcohol or food: pick one. Chances are, both food and alcohol will be in full force during most holiday celebrations. Instead of overloading on both, pick one indulgence. That doesn’t mean you get to binge drink or eat – just keep in mind that those syrupy shots and peppermint schnapps often have just as many calories in them as a plate of buffalo chicken dip. If you’d rather eat all your favorite goodies, go light on the alcohol that night. And if you’d rather drink your dinner (I’m not an advocate for this, but hey – it happens), fill up on something healthy beforehand so you’re not tempted to hover over the crockpot of BBQ weenies. holiday-weight-gain

Find alternative ways to celebrate. Our society is incredibly food-driven, and we’re taught to celebrate with food from an early age. But we don’t have to. Make it a point to organize an event that doesn’t center around eating sugar-laden goodies. Check out Woodland Lights in Centerville and indulge in a cup of hot chocolate to keep warm. Go ice skating at RiverScape and actually burn calories without sacrificing on fun. Hit up Raise Your Brush to paint and drink wine – you’ll get to take home your painting at the end of the night without the added guilt of consuming the extra calories. Dayton has so much to offer and there’s no law that says we have to focus our holiday celebrations around food.

Commit to a fitness plan. In addition to just compensating for your eating choices with some extra exercise, commit to a fitness plan before the resolutioners come walking through the doors in January like deer in headlights. Give yourself the next month to get comfortable with your new gym (or reacquaint yourself if you haven’t gone in awhile) and establish a routine. Check out some new classes and get control over your fitness plan before the bulk of the holidays set in. Once you’re in an established routine, battling the holidays won’t seem as tough. You’ll also feel infinitely more confident come January when you’re already feeling like a rockstar and you can help motivate the “newbies” with resolutions.

It’s all about balance. Last year, I managed to lose weight over the holidays and I plan to make this year just as successful. Balancing real life with maintaining a healthy lifestyle is hard – and definitely more of a challenge when faced with all the temptations of the holidays. The best advice I can give anyone is to not wait until the first of the year to get control of your diet. The holidays are jammed full of impromptu happy hours, reunions with out-of-town friends and celebrating with friends and family. Feeling in control of your diet now will give you confidence to make healthy choices when faced with spur of the moment events. Throwing caution to the wind during the holidays doesn’t change the fact that you’re still overeating and not compensating with exercise. Your body will know the difference, even if you choose not to mentally acknowledge it. Make a decision to be actively engaged with your food and exercise choices this year, and you won’t be looking at the scale in horror come January.

 

Yoga For The Great Outdoors

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yoga1Drop in for one class or sign up in advance for all 3.

Whether you are a hiker, backpacker, kayaker, climber or dreamer; developing a yoga practice will help you take your adventures to the next level. This class is designed to strengthen your core; the center of power for outdoor recreation. Poses will flow designed to open your hips, hamstrings and calf muscles. Twists will release tension in your back and shoulders. Bringing awareness to your breath will help teach patience and focus when moving through the crux of your next adventure.

Please bring a bottle of water and a yoga mat if you have one. If you do not have a mat bring a large towel. Wear fitted, comfortable exercise clothing that you can sweat in. Please arrive a few minutes early to be welcomed, ask any questions, prepare for class and relax onto your mat.

DATES:
Tuesday, November 5th
Tuesday, November 12th
Tuesday, November 19th

TIME:
6:00 pm – 7:15 pm
Please arrive early so that the session can start at 6:00 pm

FEE:
Drop in $10.00 per session,
or sign up in advance for the series $25.00.
Fees will be paid directly to the instructor. Please bring cash or make checks payable to “Amy Anslinger.” Sorry, but credit card payment cannot be accepted.

LOCATION
Great Miami Outfitters
Downstairs Classroom – Participants must be able to go up and down stairs.
25 E. Linden Avenue
Miamisburg, Ohio 45342
Call Great Miami Outfitters at (937) 847-8787 or email: [email protected] to sign up or for more information.

About the Instructor: Amy Anslinger
Amy has been hiking, backpacking, kayaking and climbing for over 20 years. She has been instructing and guiding in these disciplines for over 15 years. When she started practicing yoga 8 years ago she noticed a difference in her balance, focus, flexibility and strength which transpired to the sports she loved. Now, after deepening her practice through YogaFit Instructor training she is excited to share the benefits of yoga with you.

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.