The Road to Cap City 2020!

Another year, another spring preparing for the ROAD TO CAP CITY! This is my (Teresa’s) third year as an M3S Sports Ambassador and I’m super excited to run the Cap City half again on April 25th. This event truly is a gorgeous way to view our city while getting in some major miles. THIRTEEN POINT ONE to be exact, although there is also a quarter and 5K option. Choose your distance, get registered and come join us over the next 13 weeks of fun!

The “Voices of M3S Sports” ambassador team is headed up this year by Allison S. or as most of us know her, @midwestmotherrunner on Instagram. We’ve had a couple ambassador meetups including last night’s SWEAT+SIP at Shred415 in Dublin. Shout out to coach Rob @Shred415Sawmill as well as Shred owners, M3S ambassadors+friends and Allison for making it such a fun night! Check out all these strong athletes prepping for Cap City…


2020 Ambassador sweat+sip at Shred415 Sawmill

We have LOTS of exciting stuff happening over the next three months including…

  • A run clinic this Sunday at Shred415 Sawmill which kicks off our 12 week “Shred the Cap City” training program
  • An ambassador meetup at RISE Fitness Community
  • Several long runs with various Cbus running groups
  • Group meetups at various local yoga studios especially our Dublin fav, Harbor Yoga
  • Our third annual Cap City Kickoff Run+Social at Land Grant on Feb 22 at 10AM

And likely more fun to come! There are 86 days to start training, live FIT and head to the starting line. We are looking forward to what this spring brings and hope to see YOU along the way!

M3S Sports events Cap City Half Marathon

This will be Teresa’s 6th time participating in the Cap City events and her fifth time running the Cap City half marathon. There are SO many reasons she keeps coming back! Check out some previous LFC Cap City events and recaps from previous years below… 

#asseenonmyrun // Running across America in 2019

During the summer of 2018 I had a goal to run in 10 different cities… so in 2019 the bar was set higher and I doubled my challenge. I wanted to try to run in TWENTY cities and I conquered my quest by hitting 22! I love exploring beautiful new places – this year we made it to Sedona, Arizona – as well as visiting old favorites like our annual road trip down to the gulf coast.

The 2019 cities we explored and racked up miles in included…  IMG_8332

  • Columbus, OH
  • Cincinnati, OH
  • Castaway Cay, Bahamas
  • Louisburg, NC
  • Ocean Isle, NC
  • Calabash, NC
  • Santee State Park, SC
  • Savannah, GA
  • St Pete, FL
  • Port Charlotte, FL
  • Punta Gorda, FL
  • Manasota Key, FL
  • Siesta Key, FL
  • Boca Grande, FL
  • Chatanooga, TN
  • Knoxville, TN
  • Sedona, AZ
  • Scottsdale, AZ
  • King, WI
  • Waupaca, WI
  • Chicago, IL
  • Hocking Hills, OH


Although it’s hard to pick favorites, the most scenic runs are captured by my love of water or mountains. Sedona, Savannah, and the gulf coast cities are probably at the top of my list although the rivers and bridges in Tennessee and rolling trails in Hocking Hills are beautiful too!

My first and likely last city of 2019 (although we still have a month so who knows!) was of course our local hometown, Columbus, Ohio. The “Capital City.” Home of some of my favorite races, fitness studios, running buddies & family. It’s nice to travel and see our country’s breathtaking views & running routes… but it is always nice to come back home.


Thankful for the memories and looking forward to what 2020 brings!

Travel quote 1





BeLocal publication gives shoutout to LFC!

It is always fun to guest post for other blogs and publications and we’ve done a lot of collaborating over the last five years. Check out some of our favorite features HERE!

This past month, we connected with Cathe Moog, the Managing Editor / Ad Coordinator for N2 Publishing here in Columbus. They put together publications for The Summit (Worthington Hills) and BeLocal. They wanted to feature various running paths in Central Ohio, specifically near the Worthington area. We’ve been running trails around Cbus for years so we were happy to assist and were recently featured in the 2019 edition of BeLocal for the Worthington/Clintonville areas! Check out our post below.

Screen Shot 2019-10-08 at 6.46.05 AM

Screen Shot 2019-10-08 at 6.46.55 AM

Screen Shot 2019-10-08 at 6.50.02 AMScreen Shot 2019-10-08 at 6.47.50 AMScreen Shot 2019-10-08 at 6.47.23 AM

Thanks for the shout out! Be sure to check out their publications and all the happenings in and around the Columbus area by visiting their site,

Training for a race? Tips for getting stronger, faster… and maybe even a new PR!

Believe me, I’m no elite and not the guru of all things racing. BUT… I have PRed a lot over the years and more recently, my hubby has started KILLING it at road races! So we pulled some thoughts together – nothing you probably haven’t read before – and wanted to share a few tips that have worked for us.


Finish line celebration at this year’s M3S Sports Cap City Half – Deedra (second from left) pulled out a new personal record and her first sub 2 hour finish! 

1) Make time for speed training. 

From my first to my second half marathon, the only thing I changed was adding in speed work ~ and a pinch of confidence knowing I could go the whole distance ~ which resulted in a 10+ minute PR! I broke the two hour barrier on that second attempt and have made that my goal for most half marathons since. Speed training will benefit you and your body in SO many ways including shredding body fat, building your endurance and more. Read one of our older posts on speed training HERE.

We do a lot of speed work at Shred 415 Sawmill, but also hit up the track on occasion, do outdoor tempo runs and when we’re feeling really ambitious, meet for hill repeats out on the Dublin trails!

Shred Fitness 415 Dublin Sawmill -12

2) Find the right training plan.

Many of us are training for the fall Columbus half marathon. We posted some of our favorite half marathon training plans back in January 2018, some of which we still love. Our Living Fit runners all like Hal Higdon’s plans and we typically use them as a template, then modify based on where we are in “life.” The one we are using this fall is a mix of his intermediate and advanced plans with 4+ days of running per week including hills & speed sessions.

We also like the Shred 415 Half Marathon Training Program. It’s perfect for the minimalist runner that only wants 3-4 runs per week and a lot of cross & strength training! We have been LOVING Shred 415 Sawmill this past year ~ see why HERE ~ and were excited to find a plan geared towards us distance junkies.

Shred 415 Half Marathon

Other plans – the Hanson method for instance – will have you running a LOT more mileage. Find what works for you, your body, your schedule… and remember to always be flexible when life comes your way!

3) Summon your inner rock star & engage your mental toughness. 

You hear this a lot in the running world… “Running is 90% mental.” Agree! You have to be willing to push your body, even when your mind is telling you “this is hard, quit, walk” etc.

Screen Shot 2019-09-08 at 10.55.40 AM

My husband is much better at ‘pushing through’ during a run than I am. When it gets hard for me, I want to slow down… or even walk (and pending the run, sometimes I do!) When it gets hard for him, he turns his music up a bit louder and somehow just pushes forward, often faster. He says he visualizes the finish line and also tries REALLY hard to not let anyone pass him.

“You have to be able to push through pain and adversity in many aspects of life… it’s no different when you’re running. You can’t give up.” -thoughts by Joey Gellenbeck  🙂

Blog post Sep 2019 Joey cap city

Joey EC 1

Joey had huge PRs this year at the M3S Sports Cap City Half (finish time of 1:35) and the Emerald City Quarter (finish time of 41:33) – attributing it to consistent training, regular long runs and speed+strength sessions at SHRED 415 Sawmill!  


Regardless of all of the tips above, some times your performance just comes down to race day. In spite of all the training, there are so many variables, some races just may not go your way.

But sometimes, all the stars align. The weather is perfect. The course is ideal. You settle into your pace – perhaps a bit uncomfortably – but your training pays off. Some may call it “race day magic.” Others just call it kicking a*s. Either way, you cross the finish line, look at the clock, and smile.

Blog post Sep 2019

-Kara Goucher 


Tour of Columbus // Shred 415 Sawmill

Tour of Columbus // Shred 415 Sawmill, Dublin, Ohio  

[by t gellenbeck]

My friend and fellow runner Amanda invited me to my first Shred 415 Sawmill class this past winter, shortly after their grand opening. It also came highly recommended by some friends at Harbor Yoga and I’ve always enjoyed group fitness classes that utilize a treadmill… so I was happy to check it out. I didn’t realize at the time it would become one of my favorite studios in Columbus and I would soon end up joining the #ShredFam!  

Shred Fitness 415 Dublin Sawmill -1Shred Fitness 415 Dublin Sawmill -3

The Tour:

My favorite studios are the ones that have someone greeting you at the front door. Not just sitting there… but actually saying hello, making you feel welcome and happy that you signed up! At Shred Sawmill you will likely always encounter a friendly face, welcoming you to your sweat session. Off to the left of the front desk is the Shred Kids area – yep you can bring your littles with you! This is definitely a perk and I’ve been bringing my kids in quite often! 

Shred Fitness 415 Dublin Sawmill -22

They provide towels and have a fully stocked refreshment area including water, NOOMA and other goodies, should you need a pre or post workout treat. You can also get some Shred gear from their quaint apparel area. 

The studio itself is equipped with Woodway treadmills – the best thing you’ll likely EVER run on – and a floor that includes a variety of free weights, BOSU balls, bands and more. The room is just dark enough that you don’t have to worry about the amount of sweat you’re about to shed… no one will see it anyhow! 

Shred Fitness 415 Dublin Sawmill -4

Another perk? A large, clean locker room with showers! This is a huge benefit if you want to shred before work or before a night on the town. 

Shred Fitness 415 Dublin Sawmill -2

The Workout:

Shred classes alternate between four 15 minute intervals on both the treadmills and the floor, a HIIT workout that according to Shred experts, incorporates both cardio bursts and strength training. If you need a break from the treads, you can sign up to “double deck” and hit the floor for the full 60 minutes. Coaches vary classes by changing up the workouts to include a variety of speed work, hill work (eek!), free weights, bands, BOSU and medicine balls and more. 

Shred Fitness 415 Dublin Sawmill -6Shred Fitness 415 Dublin Sawmill -8Shred Fitness 415 Dublin Sawmill -9Shred Fitness 415 Dublin Sawmill -10Shred Fitness 415 Dublin Sawmill -11Shred Fitness 415 Dublin Sawmill -15Shred Fitness 415 Dublin Sawmill -19

The instructors will guide you though the workout, often demonstrating what exactly to do on the floor (super helpful!), motivating you to give it your all and high-fiving you at the end. I’ve loved all the instructors so far and hope to do interviews of several, including updating this previous fitness spotlight on Caren Leslie, who now coaches at Shred Sawmill!

Shred Fitness 415 Dublin Sawmill -14

Coach Laurie giving instructions to her Shred class

The Sawmill location has four owners; Chad Hemminger, Sara Wortman, Katie Blickhan and Scott Blickhan.

Shred Fitness 415 Dublin Sawmill -7

Co-owner, Chad Hemminger, is also an instructor/coach and can commonly be found either leading class or taking class with you!

I’ve had the opportunity to meet three of them and they are all spectacularly friendly and always willing to chat about fitness, Columbus, running, anything goes! I asked them a few questions and here is what they had to say… 

Why did you decide on Shred 415 when your entrepreneurial adventure began?

After College, Katie and Scott lived in Chicago until moving to Columbus in 2010. In 2011, just shortly after they moved, Shred415 opened the first Chicago studio in Lincoln Park. Although, Scott and Katie now lived in Columbus, their Chicago friends became dedicated Shredders and shared their love for the studio. So, Katie visited her friends, took class and was instantly hooked. Although Katie – as well as Chad and Sara – belonged to numerous other fitness studios in Columbus, nothing compared to the experience with Shred415. 

Fast forward to 2017 and Katie learned that Shred415 had grown to 10 studios and was looking to franchise and expand further. Katie reached out to Sara (who have been friends since 7th grade!) and Chad (who, coincidentally, was actively looking for an investment opportunity) and said – “Remember that workout I am obsessed with in Chicago? Well, they are franchising!” We all bought plane tickets to Chicago and met the entire Shred415 family… yes, we even met founders, Bonnie & Tracy. After spending a few days with the ShredFam, it didn’t take much convincing – we were bringing Shred415 to Columbus!


Although we are a fitness and wellness blog, we are distance runners at heart! What benefits does Shred offer to runners?


Ha, have we mentioned the Woodway treadmills yet? The belt technology sets them apart from all other treadmills. They truly are the best treadmills in the industry! 

We also had a Shred team for the CapCity Half & Quarter Marathon in April. We probably had more than a dozen members come up to us after the race to tell us that they broke PRs and were attributing it to Shred415. We cannot replace the long runs – and you have to log some miles on the pavement – but Shred415 focuses on both inclines and speed while combining the cardio workouts with core exercises and strength training. It makes a HUGE difference in race performance and protects against injuries.

In addition to our regular classes, Shred415 Sawmill is also starting to offer Shred for Distance and Shred 4 Endurance classes. These classes will focus on improving both speed and endurance.  

Plus, runners are tough. We pride ourselves on dealing with the elements, but there is something to be said about the reliability of Shred415. We’re open 364 days a year with 36 classes a week (and counting) and childcare – we try to eliminate any and all “roadblocks” for runners.  We LOVE our runners and start classes super early at 5 AM on Monday through Friday!

Shred Fitness 415 Dublin Sawmill -12

Overall I have LOVED this studio, the workout, the people… which is why I keep going back. You never know exactly what you’ll get, but you can count on bumping beats and a killer sweat! It is an AH-MAZING workout and I always leave feeling exhausted, but totally inspired to both challenge and conquer my fitness goals. I hope to get into the studio 1-3 times per week this summer/fall to help with training for the Columbus Half Marathon in October. You should join us!

Not only will you LOVE Shred, but one last bonus… your first class is always FREE! 

Shred Fitness 415 Dublin Sawmill -20

Summer running and beating the heat!

According to our very scientific Instagram story question last week, most of you would rather run in cold than heat. So what do you do when temps creep into the 80s, 90s, even 100s? Yes, you could hit up a treadmill or a local gym or running studio (we are loving Shred 415 Sawmill lately) – or some of you may even be tempted to skip it all together. Don’t skip your run! Running outside in the summer is still a doable task! Below are some tips – mostly common sense, but maybe you need a reminder – on how to beat the heat of summer and still lace up those shoes for an outdoor run!

1. SLOW down. If the temps are scorching, don’t worry about pace and take rest or walk breaks – or maybe even some #stopdropandyoga breaks – as needed. I’m typically a 9ish minute conversational pace runner, but when the sun is beating down and the humidity is creeping up, I’ll slow down and be a 10ish minute pace with no shame. It’s ok to postpone your speed work when the thermometer is registering 95 degrees!

Screen Shot 2019-06-24 at 11.46.33 AM

Stopped for a yoga/stretch break along our hike+trail run adventure 

2. Hydrate. Duh! But seriously, in colder temps you likely don’t bring water on your run (unless you’re marathon training), but perhaps you need some mid-run liquids in hotter weather. Design a route that goes by a local park with a water fountain, bring along a water bottle or invest in a hydration belt. Check out some favs by Runner’s World. Water is great, but an electrolyte replenisher would work wonders if you’re doing a long run. If temps are unbearable, you could even give yourself a quick water break every mile or hey, even more often! Last week in Florida, I turned a 5 mile run into 10 x 800s to give myself a hydration (and mental) break every 1/2 mile!


Wearing my FuelBelt – usually one filled with water and one filled with an electrolyte beverage – for “hot” runs over 5-6 miles. 

3. Dress like you’re HOT! Because you are! 

  • This should be a no-brainer, but wearing shorts or a running skirt can really cool you down. I don’t typically do shorts, (due to, uh-hum, chafing issues) but when the real feel is 103 in the humidity of Florida, I’ll make an exception & lather up with some Body Glide! 🙂
  • Wearing a running hat can keep the sun out of your eyes, as well as keeping your head cool. According to, “By design, a running hat draws perspiration away from the head helping keep you cool through evaporating sweat. At the same time, the best running hats also let air in through their fabric to further cool a runner down and provide a level of breathability for the head.”  Bonus, find a cute one & you’ll be stylin’ too!
  • This won’t help with heat… but be sure to lather up with a sweat-friendly sunscreen! Your skin with thank you.

4. Location, location, location. Plan a route that has shade, water stops and if you’re lucky, perhaps even a coastal breeze. There are some trails here in Cbus that are much shadier than others, for instance, I tend to avoid the Heritage Trail in Hilliard and stay on bike paths in Dublin that provide more shade.

5. Go early or late & avoid mid-day heat. I’m NOT a morning person, but I’ll do AM workouts when needed as you definitely get better temps by getting it done early. Today there was a 15 degree difference b/w early morning and mid afternoon! Sunset is also an amazing time to not only get some cooler temps, but see some amazing views.


Short sunset jog – not only is it much cooler, but THOSE VIEWS!!! 

Well, those are five tips for staying cool on your summer runs. Hope you keep logging those miles and hope to see you on the trails (or maybe the beach!)

[t gellenbeck]


Race week prep – Cap City 2019

It’s race week! Well, now it’s like the middle of race week, time just gets away from you doesn’t it?! I woke up early this morning – like waaay before my alarm went off – with Cap City on my mind and wanted to check in with those of you running this weekend.

What are you doing this week to prepare?

Whether you are running for fun or going for a new PR, there isn’t much we can do for our actual training this late in the game, but we can still do three things that will help us show up start-line ready… Sleep, hydrate and rest. Start chanting it… sleep, hydrate, rest. And maybe get in a few easy runs to get the jitters out. 🙂 I personally am trying to get at least seven hours of sleep each night, drink ALL the water and rest my body (vs those grueling middle-of-training workouts).

Check out some of our previous posts…

We were also featured on channel 10 along with Rocky Fork Run Club at one of our recent group run+social events, check out that recap… “Cap City hopefuls look to community for running inspiration.”

Screen Shot 2019-04-24 at 7.03.07 AM


I’m personally not going for a PR… but my husband is! Some prefer to run with a pacer, but he likes to run on his own. Last year he was on track for a sub 8 min/mile pace, but his legs cramped a lot the last few miles, which really slowed him down at the end. He still finished with a 1:47, an impressive 8+ minute PR from his first half, The Flying Pig, back in 2011. This year he’s got some new strategies (including more hydration, fuel and salt tablets), trained smarter and is hoping to break a 1:45. Wish him luck!

Screen Shot 2019-04-24 at 6.52.29 AM.png

Joey has trained much better this cycle and is RACE READY for his third half! 

What are your race day goals? Do you have more than one? If you have a finish time goal, use something like Cap City’s pacing chart or Runner’s World Pace Your Race charts…

Finish Time Estimator

Image result for half marathon pace chart

Be sure to allow time race morning to get down there, gear check (I like to pack a warm layer so I can enjoy the post-race party even if it’s chilly), warm up/stretch, potty, take photos (duh!) and get to your corral by at least 7:40. Visit Cap City’s website for all the last minute event details.

We have done speed work at RISE, Shred and OTF.

We’ve lengthened and strengthened at Barre3 and Harbor.

We’ve grinded out long run after long run.

We are ready.

See you soon Columbus! You’ve got this!


Live, Love, RUN The Capital City // 2018 recap

Live, Love, RUN The Capital City // 2018 Cap City Half + VIP Experience recap… and why YOU should join us in 2019!

With tomorrow being the last day to register for the Cap City Half with your name on your bib (who doesn’t love when a spectator yells out your name!), it seemed like a great time to give a shout out and glance back on last year’s party!!

Cap City 2018 was my 4th time participating in this Cbus event and my 2nd time participating in the VIP experience. We previously posted a recap on our first three finishes, you can view that post HERE or check out our M3S Sports page for lots of fun recaps down memory lane!

The “expo-tique” takes place at the VUE Columbus and is a smaller expo that is easy to get in and out of quickly. There are lots of photo opps, local brands & apparel pop-ups and if you’re doing the VIP (why wouldn’t you?!), you can enjoy a glass of bubbly and some extra goodies including a long sleeve pullover. My kids love expos so they tagged along to join in the fun!

Cap City VIP 2018 - 1Cap City VIP 2018 - 2Cap City VIP 2018 - 3Cap City VIP 2018 - 4Cap City VIP 2018 - 5

My husband (Joey, also running the half) and I attended an amazing VIP Reception at The Ivory Room immediately following packet pickup on the Thursday prior to the race. I didn’t get the memo on the “formal attire” so I was a little out of place in my leggings and Chuck Taylor’s… but I’m a runner and kind of a tomboy so we laughed it off! At least I had actually dried my hair! 🙂

Race director David Babner kicked off the evening and we got to meet up with a lot of the other ambassadors and VIPs of the event. The new Land Grant 13.1 Wheat was super refreshing and the amazing food by Cameron Mitchell did not disappoint!

Cap City VIP 2018 - 6Cap City VIP 2018 - 731404119_4876801729038_6316478953201988066_nCap City VIP 2018 - 8Cap City VIP 2018 - 9

As most runners do, I got my “flat Teresa” ready the night before. The weather prediction was dry, upper 40s, low winds and partly cloudy. After much debate, I chose a long sleeve quarter zip and crops.

Cap City VIP 2018 - 10

Race morning brought the usual jitters. Although I was injured most of this training cycle, I was still hoping for a sub two and wasn’t sure how my body would hold up. We left Dublin around 6:25AM, met up with several other runners and Living Fit gals downtown, dropped our gear at the VIP gear check and got our game faces on (after taking multiple photos, of course). Runners were asked to be in their corrals by 7:40AM. Cap City VIP 2018 - 11Cap City VIP 2018 - 12Cap City VIP 2018 - 13

The new course was a beautiful adventure around Columbus and always a fun way to explore the city – bonus that torturous hill at the end was gone! The gun fired at 8AM and I started with the two hour pace group along with a few fellow Living Fit friends. We chatted away the miles and once I hit the 10 mile mark, I was feeling strong and decided to pop in my headphones and surge ahead to the finish. Half marathon advice: treat that last 3.1 miles just like the 5k it is and kick butt my friend!

At the finish line, there were so many smiling faces. On this particular day, several of my run buddies and my husband had huge PRs so we had many reasons to celebrate! I had a course PR with a finish time of 1:56:50 so I was pleasantly surprised and satisfied.Cap City VIP 2018 - 14Cap City VIP 2018 - 15Cap City VIP 2018 - 16

The finish line party and VIP tent may be the best part of this race. I was very thankful for the warm Capital City Homage VIP pullover and the extra sweats I’d gear checked because it was a chilly day, but the runner’s high and post-race beverages helped keep us warm too! We hung out with running friends, other ambassadors and what seemed like half of Columbus. The 2018 Cap City Half goes down in the books as another successful half (number 18 for me!) and a fun way to celebrate fitness, health & happiness for all.

Cap City VIP 2018 - 20Cap City VIP 2018 - 17

Not registered for this year’s event? Use discount code LivingFitColumbus for $10 off registration of any of the three distances! We hope to see you at the finish line – it’s bound to be one heck of a way to spend a Saturday morning! 🙂

Waterfall hikes in Ohio // Part 1

As the days get longer and the weather gets warmer, we love to run, hike & explore the great outdoors and all that Ohio has to offer. Previously we posted about…

We wanted to continue our tour of Ohio, this time from a “hiking” perspective and seeking out waterfalls which you can find at all of these parks (seasonally). Being parents, we dragged the littles along to all of these places, so yes, they are all family friendly too! This part 1 of a 2 part series includes the following three waterfalls…

  1. Indian Run Falls // Dublin, Ohio (Central)
  2. Hocking Hills State Park // Logan, Ohio (Southeastern)
  3. Honey Run Highlands Park // Howard, Ohio (Central, Knox County)


Indian Run Falls, Dublin Ohio 

Good for:  trail running, walking, hiking, wading/creeking

Overview:  This park is only a half mile from our house so we frequent it regularly and it’s our kids’ favorite summer spot! Located in our hometown, Dublin, this park is great for short hikes, wading/creeking and sightseeing. You can get almost a mile hike in on the dirt path, but stairs and uneven trails do NOT make it stroller friendly… so put that babe in a hiking backpack! There are three entrances and parking areas – Shawan Falls drive, Sells Middle School and then closer to the Dublin Library – so if you are meeting friends, make sure you specify which end. There are no bathrooms nearby so go before you arrive.

Indian Run Falls-6

Enter a caption

Indian Run Falls-2Indian Run Falls (3)Indian Run Falls (2)Indian Run Falls (1)

This last gorgeous pic is from @TomLaStrange via Instagram – an Ohio based Nikon shooter with many beautiful waterfall shots – check out his account for more! 

Although not much “hiking” is available, if you want to make an entire day out of chasing waterfalls in Dublin, other must see falls include the Hayden Falls and the Glick Park Overlook (below). More on these falls can be found at!

Hayden Run Falls Dublin photography-1

Hayden Falls


Glick Park Overlook 


Hocking Hills State Park(s), Southern Ohio 

Good for:  trail running, walking, hiking, wading/creeking

Overview: Whether you do a day trip (only a little over an hour from Columbus) or spend the weekend, you will not be disappointed!  When #adulting & coming from Cbus, we stopped at Rock Mill Brewery & Hocking Hills Winery on one of our trips and loved both. We have been in the spring, summer & fall – the views never disappoint. The Hocking Hills area offers a wide variety of paths, both easy or hard, as well as breath-taking scenery including natural rock structures and lots of waterfalls. Many paths offer a “boardwalk” so you can bring a stroller if you prefer. Most main entrances have restrooms. A few of our favorite paths/trails were…

  • Conkle’s Hollow Rim Trail
  • Old Man’s Cave
  • Ash Cave
  • Cedar Falls

There are lots of different outdoor activities including zip lining and canoeing, you could easily spend an entire weekend here. So much to see and do!

Hocking Hills State Park – summer 2017

Hocking 1IMG_1943IMG_1958IMG_1952IMG_2005Hocking 2

Hocking Hills State Park – Thanksgiving Weekend 2018

Hocking Hills (1)Hocking Hills (2)Hocking Hills (3)Hocking Hills (4)Hocking Hills (5)Hocking Hills (6)Hocking Hills (7)Hocking Hills (8)Hocking Hills (9)Hocking Hills (10)

Honeyrun Highlands Park, Howard, Ohio

Good for:  running, walking, hiking, boating, swimming & creeking (known as one of the cleanest lakes in Ohio!)


We actually just went to Apple Valley Lake for the day with friends to swim & boat, but ended up finding a great place to also hike and creek at Honey Run Highlands Park & Waterfall! So don’t judge our bathing suits and flip flops – not the best for “hiking,” but we made due. 🙂 There were no restrooms on site, so go before you come.


Spring is only a week away so get out there and start exploring!

In our “Waterfall hikes in Ohio // Part 2” we plan to feature…

And then we’ll keep exploring Ohio…

Have a favorite hike or waterfall in Ohio? Tell us about it!

Tour of Columbus// barre3 Powell

Tour of Columbus – barre3 Powell, Ohio 

[by t gellenbeck]

I first tried barre3 [Powell] about a year ago when there was a community class posted on our local runner’s FaceBook page. It was a good sweat and we had a great time, but it took me a while to get back there again. When you lead a busy life and are trying to “fit it all in” – I typically opt for the workouts that are a tad closer to home (this is about a 15 minute drive for me) and give me that heart-pumping cardio workout that I crave as a runner.

Now, after almost a year of rehabilitating a nagging lower back/hip injury, I’ve committed to being consistent with cross training & strengthening muscle groups not used during distance running. Enter barre3! I LOVE this workout because it helps lengthen, strengthen & balance muscles that don’t get used as much during distance running, specifically my core and glutes. So much of the movement incorporated into these classes are exercises our Physical Therapists (yes, many of us have ended up in PT from distance running!) have recommended for runners. Don’t get me wrong, I liked working with my PT… but I’d much rather hit up the barre with friends. 🙂


The Tour:

You are greeted by smiling faces as you enter barre3 Powell, usually the instructor or one of the associates. I love studios that welcome you as soon as you walk in and make you feel at home! There is a retail area filled with various brands and apparel items, a locker room area with cubbies and a cute child care area that is utilized by many moms. The studios themselves are bright & clean, with natural light flowing in (unless of course, you’re doing that 5:45AM class we’ve been regulars at!) And bonus for those of you on your way to work or a hot date – there are beautiful, upscale showers fully equipped with all the essentials!

barre 3 powell columbus ohiobarre 3 powell columbus ohio 3barre 3 powell columbus ohio child careIMG_0910

Class/yoga practice:

The barre3 method is stated as “where ballet meets yoga+pilates” – a quote from founder, Sadie Lincoln (hoping to recap the podcast I recently listened to soon!) You often start with a dynamic ballet or yoga type warmup, followed by time on the barre and typically ending with seated/floor work. At this location, they provide all the extras for you – yoga mat, ball, weights, towels – so all you need is yourself and some water.

As I begin to ramp up for spring training and hopefully another sub 2 half at Cap City, my personal goal is to get to barre 1-2 times per week, while also getting in 1-2 strength sessions and 3-4 runs per week. I’ve made it an essential part of training and I am hoping it pays off by bringing me to the starting line healthy and injury free!

barre 3 powell columbus ohio 5barre 3 powell columbus ohio 6barre 3 powell columbus ohio 7IMG_0917.jpg

I was able to catch up with the Powell owner & fellow runner, Suzy Mihocik, and ask her a couple questions…

Why did you decide on barre3 when your entrepreneurial adventure began?

barre 3 powell columbus ohio 8

“I found barre3 after my third child was born. I had a background in both dance and running and had recently discovered yoga, but when I came in to take my first barre class, I was hooked. Watching someone move through a 60-minute class, you might assume that barre is an easy, light workout that you could use as a nice warm-up for a run. At least that was my initial impression! However, when I started moving tiny inch after tiny inch, I quickly became aware of muscles I didn’t even know I had. My legs were shaking, my heart was thumping, and sweat was dripping down my face. The workout was low-impact but high-intensity, and after finding a regular practice, I started to notice how I left every class feeling balanced and empowered, rather than wiped out and defeated. It was this feeling that led me to go through the instructor training process.

During my first year of instructing, I started noticing other ways that barre3 stood out amongst its competition: the permission we give every client to make it their own, the focus on mindfulness and self-awareness, and the recognition of imbalances as opportunities rather than failures, all of this in addition to being a full-body workout that combines strength conditioning and cardio bursts. I wanted to be more involved, so I started looking into franchising my own studio. Coincidentally, the owner of the Powell studio where I had been teaching was ready to move onto the next chapter of her life and looking to sell, so the timing fell right into place for me to continue where I already felt so at home. I feel very fortunate to play a part in a company that is so committed to teaching people to be balanced in body and empowered from within.”

What is your experience as a runner and what benefits does barre3 offer to runners?

“I started running in high school, and the first race I ever ran was the New York Marathon in 1998 as a senior in high school. Since then, I have completed two additional marathons, eight half marathons, and several other smaller distance races. As I got into my late twenties, I started experiencing a lot of pain in my right knee due to issues in my IT band. I thought my days of running were done, but after several months of physical therapy, I was back at it. However, I would start to notice the pain again anytime I got up into high mileage during a training season. Six weeks prior to the Columbus Marathon in 2015, it was bad enough to sideline me for three full weeks (but I did end up making it to both the starting line and the finish line of that race!).

When I started taking classes at barre3 shortly thereafter, I noticed that several of the postures we did were reminiscent of the exercises I had done in physical therapy. Barre3 has a prominent focus on core strength, including the naturally weak glutes that contribute to a lot of running injuries. As the strength in my hips and core increased, I felt so much stronger on each of my runs. I had not sought out barre3 to improve my running game, but that is exactly what it did. After aiming for a 2-hour half marathon for years, I finally hit that elusive PR with a 1:50:23. Even more importantly, I was able to get through the next several race seasons injury free, for the first time since my first marathon at age 17.”

Barre3 Powell Cbus Ohio

We’ve planned a few meetups on our ROAD TO CAP CITY HALF training, we hope you’ll join us! The next time we’ll be at barre3 Powell is one week from today, our barre3 + runners community class next Wednesday, February 27th at 5:45PM! Use promo code RUNB3 and join us for FREE! Suzy will also be offering a special discounted five class pass so you can join us for more drop in classes on our Road to Cap City if you’d like.

That’s it folks, time to go for a run. Hope to see you at the barre!

Barre shirts Columbus Ohio

Tanks made by & benefiting the Olentangy EntrepreNEERS Foundation, OOHS National Business Honor Society & Business Club. Email us at to get your custom tank in various fonts & colors, only $10-12 each!