Author: Orange DECA

Healthy Recipe Ideas!

[Guest post blogger S Palmer]

Breakfast is the most important meal of the day, and also the hardest to fit into a busy life, (especially when you’re running late). Personally knowing these things I try to fit in some type of fruit or a bowl of Kashi, but eventually I miss real foods. Real foods being the kind that require ingredients and assembly.  I don’t want it to be high in fructose corn syrups or anything else that might make me tired during the day. So after recipe searching, I think I found a couple of tricks that could be helpful if you’re like me and only have a few minutes.

Banana Oat Pancakes

  • 2 bananas 
  • 2 eggs
  • ½ cup of oats
  • ½ teaspoon of baking powder
  • Optional fresh fruit and maple syrup to serve with the pancakes
  1. Turn on pan to a medium heat.
  2. Blend the bananas, eggs, oats, and baking powder with a blender – make sure you don’t let it get too thin otherwise the pancakes won’t cook properly.
  3. Spray coconut oil on the pan before ladeling out the pancake batter.
  4. Check the pancake side facing down on the pan – flip it once its turned a golden brown color.
  5. Once the other side of the pancake is a golden brown shade too, you’re done!

Finish making all of the pancakes, this recipe should make about 4-6 pancakes depending on the size you make them.

recipe from Simply Delicious

 

Overnight Oats

  • ⅓ cup of rolled oats
  • ⅓-½ cup of milk (depending on how thick you eat your oatmeal)
  • ⅓ cup of plain yogurt
  • ½ banana
  • ½ tablespoon of chia seeds
  • pinch of salt
  • pinch of cinnamon

Mix ingredients in a bowl and place in the fridge overnight. You may want to place your oats in a travel container if you know you’re gonna be on the go.


I like both of these recipes!  If you’ve got some time to spare, you can go for the banana oat pancakes. And if you know you won’t have enough time in the morning, you can prepare oats the night before and just grab and go!

Do you have a favorite (easy) morning recipe?  We want to know!

Upcoming “Sweaty” Events

Thursday, March 12 – tonight!

 Slide1
 ******************************************

 

Saturday, March 14

We will be joining Columbus Running Company Dublin @ 8AM on their St Patty’s Day run.  We attended last year and had a blast!

Joined up with CRC for a day!

Joined up with CRC for a day ~ 2014

 ******************************************

 

Sunday, March 15 [This class is not open to the public, but email us if you run with Living Fit!]

Lagree Fitness class at The Butcher Shop Fitness

Instructor: Rachel Wilson of barre-OM

Bring: water & grip socks (they have loaners if needed)

We checked out a few of their classes ~ Lagree and Spin ~ back in January when we were testing out Class Pass.  Excited to go back and visit again!

 ******************************************

March barre-OM events

Love yoga & barre?  Rachel’s Barre-OM™ incorporates aspects of ballet, pilates, and yoga.  New apparel and teacher training workshops are coming soon too!

  • 3/15 Donation-based barre-OM fusion 60 min class at Bend Active (Upper Arlington) at 11am (sign-up by emailing “barre-OM SIGN-UP to info@bendactive.com)
  • 3/20  Barre/Yoga Fusion at Replenish: the spa co-op $20/pp at 7:30pm (German Village)
  • 3/22 Barre Basics 75 min workshop at Pai Yoga & Fitness (Gahanna) at 3pm (sign-up for PAI workshops at www.paiyogafitness.com)
  • 3/22  Barre/Yoga Fusion 75 minute workshop at Pai Yoga & Fitness (Gahanna) at 4:30pm (sign up at www.replenishwith.us)

 ********************************************************************

For more info on upcoming events that we are attending and/or planning, visit our Living Fit EVENTS page and calendar.

Have a fantastic, sweaty week!


RUN + Runner’s YOGA event today!

Excited for our complimentary event today ~ come join us at Bend Active on Lane Avenue, public welcome!

Here is our agenda; times are approximate, we’ll try to keep you on track…

  • 1:20 Meet & Greet @ Bend Active
  • 1:30 5K run with Teresa G & Living Fit Columbus
  • 2:15 Runner’s Yoga with Rachel K of The Beauty Barre
  • 2:45 Photos & shopping

Screen Shot 2015-03-08 at 11.48.19 AM

IMG_8477

Come do some sweatin’ and shopping at BEND…

Lots of fit-fashion leggings, tops and more!

Cbus student athlete profile [Thelma Agyekum]

Thelma Agyekum | Olentangy Orange High School Pioneer | Lewis Center, OH

[Guest post blogger S Palmer]

Sports are often the highlights of our four year high school career. It bonds us with our upperclassmen as our awkward freshman selves try out – attempting to make a name that people will remember. In 2012 Thelma Agyekum was the name that they had happened to remember. Making Varsity Track her freshman year, is just the tip of the iceberg of what Agyekum has achieved! Track MVP, Delaware County Champ, seven broken school records, captain,… It’s overwhelming. But where is the time for this?

I know being in high school and doing homework, and preparing for ‘the rest of our lives’, can get a little bit messy. Though, for many students, extra-curriculars, athletics and fitness are equally important during these times. “Playing sports gives me adrenaline that I need.” said Agyekum. “I love the rush when I race against different people or play on the field with others.” Her love of fitness doesn’t end there – eating lots of julluf rice, kenkya, and fish keep her stomach happy (and sounds really good right now).  She also enjoys working out at Planet Fitness in her free time.

Fortunately, all of Thelma’s hard work and training has already paid off this season.  She is participating in the indoor state track meet this Saturday, March 3rd in Akron!  Another great accomplishment to add to her list!  She is also looking forward to the outdoor season and the chance to attend the outdoor state competition in June.

Sometimes there’s not a lot of reason as to why we do play sports besides the fact that we picked it out when we were six years old.  We asked Thelma why sports? “I chose soccer and track because my dad introduced me to it and, I couldn’t stop playing these sports. I fell in love with them because of my dad.”  Agyekum answered. Parents actually inspire a lot of people to play the sports they do, and also train as hard as they do.  It’s also the natural drive that takes over when the adrenaline kicks in and gets us pumping – and it’s what gets Thelma Agyekum pumping too.

Five FIT facts about Thelma: 

  • Favorite speed workout:  Hill repeats
  • Favorite track event:  100 meter dash
  • Fondest memory about track or soccer:  When she won the Delaware county 100m event
  • Typical workout:  warmup, 300 repeats, 200, 100, core, cool down, stretch
  • Something we should know about you:  She had to overcome an injury (broken femur) during her 7th grade track season; it taught her to persevere and never give up!
IMG_2121

Thelma Agyekum at the OSU meet (center)

IMG_2171

Photo credits to: SconIon

Weekly “Sweaty” Events

Upcoming activities & events…

Friday, March 6

We are taking a group class at V Power Yoga tomorrow at 6:30PM with guest instructor, Laurel Hodory of Living Yoga.  SUPER excited about this meet up!!

V Power Yoga-8

We LOVE V Power, check out our previous post HERE.

 ******************************************
Saturday, March 7
  • Group run at Winans Dublin
  • Some runners are meeting at 8:00AM and others at 8:30AM to do various mileages.  Paces range from 9:00-12:00/mile.  We usually stick around for coffee [and water, of course] after.  Come join us!

Winans ads

 ******************************************

 

Sunday, March 8   rachel-about2

Yoga For Runners 
1:30PM – 3:00PM

Bend Active @ The Shops on Lane Ave

1595 W Lane Ave
Upper Arlington, OH 43221
614-817-1100
Bring: Running shoes, mat, water
Want to work on hip stretches and learn more about how yoga can benefit you when you run?  Join us for a COMPLIMENTARY Run+Yoga event at Bend Active!
  • ARRIVAL: Plan to arrive around 1:20ish for a quick meet & greet and drop yoga stuff @ Bend.
  • RUN:  We will leave PROMPTLY at 1:30 for our run.  Some runners will do 3 and some hope to get in 4 miles.  We will end back at Bend to transition into our “Yoga for Runners” class.
  • YOGA:  Led by Rachel Kerr of The Beauty Barre, this will be a “stretching” type class where we work on specific stretches great for runners hip flexors, hamstrings, quads, etc.  Class aims to begin around 2:10/2:15 and will be approximately a 30 minute class.
  • FUN!:  Stick around afterwards for…
    • Some play time to practice certain poses that require good hip flexibility
    • Group [and individual] photos
    • Discuss our Living Fit Columbus tanks and charity of choice
    • Some shopping at Bend!
      Bend-Active-Logo ********************************************************************

Also, coming soon…

In ONE WEEK we will begin our #ptownrunclub Thursday night runs again!  So pray for good weather and come join us!

Slide1

For more info on upcoming events that we are attending and/or planning, visit our Living Fit EVENTS page and calendar.

Photo credits and info blurbs – Bend Active, The Beauty Barre, Rachel Wilson, OTF

Weekly Workout – Interval [treadmill] Training II

[t gellenbeck]

For yesterday’s speed session, I did a “ladder” interval workout.  My brother, a former Track & Field sprinter and state qualifier (yes, I’m bragging, but I’m a proud big sister!) once told me that ladders were one of the best speed workouts for getting faster.  They are also a nice change to your regular routine!

I did this at 5AM, so I needed a slower paced warmup to wake up my body.  Feel free to adjust to your own level, but make sure you warmup for 10-15 minutes at a comfortable, easy pace.

Following the warmup, the ladder begins!  It can be any time or distance you’d like, depending on how much time you have (I was limited) or what distance you’re training for.  A good goal would be 20-30 minutes or 2-3 miles.  Conclude with a short cool down and stretch.

Below is what my exact run looked like, feel free to modify!

Screen Shot 2015-03-04 at 10.28.59 PM

I did not rest at all between intervals due to my time constraint ~ plus once my body warmed up, I was feeling good!  Take rest breaks or recovery laps as needed, you know your body best.  One advantage of rest/recovery is that your intervals will likely be stronger.

Each week/time I try it, I will likely increase the speed and/or duration to gradually challenge myself and add rest as needed.

Do what works for you!

Here is another ladder workout from Triathalon.competitor.com ->

  • 15 minute warmup
  • At your 5K race pace, run a 400, 800, 1200, 800, 400 with 1-2 minute rest between each interval
  • If you’re training for a half or full marathon, add a 1600 and additional 1200 into the mix (sorry, longer race distance = longer training runs 😉
  • 10 minute cool down
  • If this is too easy or after a few weeks of conditioning, decrease the recovery and/or increase the distance and/or intensity

For more info and details on ladder workouts, check out this article, How Running Ladders Work.

Try to make sure you are getting in at least one speed, interval and/or hill session per week and one tempo session per week.

Run fast & stay fit!

Screen Shot 2015-03-04 at 11.15.35 PM
Disclaimer:  I am not an expert, just a seasoned runner.  Please consult your doctor and make sure you have been running, injury-free, for 6-12 months before introducing speed work! 

 

Yoga Selfies & Journey to Handstand

[t gellenbeck]

Yoga Selfies

Some may think selfies are a product of narcissism, but around here, we simply view them as a way to document progress.  When I first started practicing yoga regularly in January 2014, I could barely hold a Warrior I without losing my balance.  Since then, I’ve hit new PRs of Warrior III [almost on a paddle board!], Crow, Side Crow and most recently, Headstand.  If I can do this, YOU can do this!

Crow2 July 2014

Taking pictures of your practice will allow you to gauge your starting point and visually view your progress over time.  Some may do weight loss photos, some take check-out-my-abs selfies, and well, we take yoga pics!  This was me four weeks ago, getting help and support [from Kelli @HarborYogaStudio] in headstand…

Screen Shot 2015-03-01 at 6.28.34 PM

 

And this was me [on the right] recently, supporting myself!  Progress!

Headstand

I’ve found that I’ve hit a lot of my PRs in running, so yoga has allowed me to achieve new accomplishments physically and mentally.  Whatever your yoga goals are ~ flexibility, balance, strength, improved running times ~ why not take photos to visually document your progress along the way?!

The famous yoga mom, Laura Sykora [Kasperzak], demonstrates her progress through visuals on Instagram.  Check out her amazing Scorpion progress below…

Screen Shot 2015-03-01 at 7.12.49 PMFollow her @LauraSykora

Interested in more posts on Yoga Selfies?  Check these out…

So what are your waiting for?  Pick a pose, snap a pic and practice, practice, practice!  Watching yourself grow as a yogi is an amazing feeling that we assure you’ll be proud of.

*  *  *  *  *  *  *  *  *  *  *  * *  *  *  *  *  * *  *  *  *  *  * *  *  *  *  *  * *  *  *  *  *  *

Journey to Handstand

We are participating in Kino & Kerri’s Journey to Handstand on Instagram this month.  No ‘beginning’ photos yet, but we are excited to partake in this journey and document our progress so stay tuned!

Screen Shot 2015-03-01 at 7.53.35 PM Screen Shot 2015-03-01 at 6.05.28 PM

And why not join along in the fun!?  Follow along on Instagram…

Happy Sunday and have a great week!

Photo and info credits to: Kino via Codyapp.com & Laura via Instagram

Tour of Columbus // Pure Barre, Dublin

Pure Barre | Dublin

Although I’ve heard great things and have a friend who is a PB instructor, the $23 drop in rate was keeping me away – we love running, which is free, you know!  Thanks to Class Pass, I was definitely glad we got to test it out.

Pure Barre Dublin is located in a strip all off Sawmill Rd, conveniently located about 10 minutes from my house. When the weather warms up, we could ambitiously run there?!

IMG_7938  IMG_7928  IMG_7940

The workout was about an hour long & regular attenders are encouraged to wear “grip” socks – PB sells their own, of course. For this particular class, we were instructed to get a mat, ball & band.

IMG_7933

What I liked:

  • the pulsing is definitely going to make your lower body burn! With regular attendance, I’m sure you would tighten up those hard-to-tone lower body areas… or as they say, “lift, tone, burn!”
  • low impact – there were several pregnant mommas in the class.
  • definitely different than our normal run+yoga routine – we love new workouts and mixing things up!

IMG_7932 IMG_7939

Overall, we had a fun time together & of course, got some pictures. As a busy working mom with a hectic schedule, I probably won’t make it here often just because I have to be “smart” with my time and need a little bit more “sweating” to happen. I’m a cardio junkie, hence, the running group! But it was a great lower body workout and I am sure I’ll be sore tomorrow!

More barre…

We’ve also taken classes with Rachel Wilson around Columbus at PAI Yoga & Fitness and Bend Active.  Her barre-OM method combines her passion for yoga & barre and will get you sweating & shaking! Check out our earlier interview with Rachel HERE.

IMG_8396

Rachel & Teresa at PAI Yoga & Fitness, Dublin

 

 

 

Five ways we stay FIT during winter

After browsing Aloha.com for a bit, and wishing we could magically transport our entire running group to a beachy tropical island, we got to thinking… how do we stay ‘healthy’ in the winter?  Are there tips we could share with others trapped in this abyss of snow?  In the spring, summer & fall we stay healthy and fit, seemingly running & POGA-ing all over Columbus.  Come Thanksgiving, however, a lot of folks begin hibernation [single digits, negative windchills, a FOOT of snow?!]  Whether the air is too frigid or the trails are covered in snow and ice, we often have to find other means of staying healthy during these cold winter months.

Here are FIVE ways we stay fit during winter…

1.  Fitness Challenges.  We participate in our annual Living Fit Columbus Winter Challenge as well as   IMG_9027various [yoga] Instagram challenges.  Just today we played a little #stopdropandsnoga!  Weekly or monthly health related activities include nutrition, exercise, social support and community connections.  The group camaraderie along with shout outs and prizes from local businesses go a long way in helping us stay motivated through the cold months.

2.  Hydration, hydration, hydration!  Between hours of hot yoga & the dry-your-skin-and-everything-else-out air, hydration in the winter is essential.  As Aloha says, “Everything we put into our bodies should bring us a step closer to better health” ~ and we agree!  Juicing, protein smoothies [try Aloha’s recipes!] and lots of water are super important.  We use the ‘half your body weight in ounces’ rule, but the more water-based fluids you can consume, the better.

3.  Hot Yoga.  When it’s a balmy 6 degrees outside, who wouldn’t want to be sweating in a 90+ degree room? We love a hot & sweaty, toxin-flushing, fat-burning vinyasa yoga session! Yoga is a great compliment to our running routine and has many other benefits for your body, mind and spirit.

4. Indoor workouts.  When in doubt, treadmill it out!  Sometimes the weather just won’t allow you to run outside.  So mix it up [check out our music interval idea] and make a date with your treadmill.

5. FIT book club.  Since it gets dark too early to do group runs on Thursday nights, we created a fit book club for the winter months.  We are currently reading The Running Dream and try to keep topics related to overall mind+body, including running, health, overcoming adversity, empowerment and more.  We share healthy snacks and great conversations about the book and any upcoming fitness events.

Although we look forward to sunshine, warmer days and returning to the park for runs & POGA events (pop up yoga in the park!), we will remain healthy and happy with our winter fitness plan.  That’s the ALOHA way!

IMG_8477

IMG_8478

Weekly “Sweaty” Events – updates

Updates… TWO yoga sessions with TWO juice samples in TWO days?

We are SO excited about the remaining events we are attending this weekend, so many FIT and local companies collaborating, its amazing!

Friday, February 20

We are taking a community class at V Power Yoga tomorrow at 6:30PM with guest instructor, Matt Citriglia.  And we recently found out they are also having a little community pow-wow after!  Participating local companies include…  Screen Shot 2015-02-19 at 8.03.10 AM

Screen Shot 2015-02-18 at 10.40.17 PM

Woo hoo!  Come join us!

For a printable flyer, click here –> VPowerYoga

 ******************************************

 And the next morning…

Saturday, February 21  rachel-about2

Yoga For Runners 
9:45am – 11:00am

Bend Active @ The Shops on Lane Ave

1595 W Lane Ave
Upper Arlington, OH 43221
614-817-1100
Join us for a COMPLIMENTARY Run+Yoga event at Bend Active!
  • ARRIVAL: Plan to arrive between 9:30-9:40ish for a quick meet & greet and drop your yoga stuff in the store.
  • RUN:  We will leave PROMPTLY at 9:45 for our run.  Some runners will do 3 and some hope to get in 4 miles.  We will end back at Bend to transition into our “Yoga for Runners” class. [We are hoping the temperature warms up as projected, stay tuned to our Living Fit FaceBook page for last minute weather updates]
  • YOGA:  Led by Rachel Kerr of The Beauty Barre, this will be a “stretching” type class where we work on specific stretches great for runners hip flexors, hamstrings, quads, etc.
  • FUN!:  Stick around afterwards for…
    • Some play time to practice certain poses that require good hip flexibility
    • Samples from Native Cold Pressed  Screen Shot 2015-02-17 at 5.00.01 PM
    • Group [and individual] photos
    • Discuss our Living Fit Columbus tanks and charity of choice
    • Some shopping at Bend!
      Bend-Active-Logo ********************************************************************

For more info on upcoming events that we are attending and/or planning, visit our Living Fit EVENTS page and calendar.

Stay warm!

Photo credits and info blurbs – Bend Active, The Beauty Barre, V Power Yoga