Author: Orange DECA

TEN DAY “CLEAN EATS!” CHALLENGE

After such success with Whitney Carlson’s 21 Day Jump Start Fitness Challenge, we are implementing one of our own… TEN DAYS of clean eating, hydrating and exercising! Whitney has her own version of a TwoWeekNoCheat challenge, but we don’t have two weeks…

Our Living Fit running group will be running the Cap City Half Marathon so this ten day challenge will end just in time to get some healthy carbs in the night before the race and then celebrate @ the 13.1 mile block party after the race.

Some goals for our TEN DAY challenge

Drink lots of water. LOTS. Half your body weight in ounces, then add extra for your intense workouts!
Eat lots of veggies. LOTS. Until you think you can’t eat one more veggie.
Eat 2 (or no more than 3) servings of fruit per day.
Eat lean protein; healthy meats, tofu, beans protein shakes (use a clean supplement, Almond Milk or PB2].
Eat (no more than) 2 servings of low GI starches (oats, squash & sweet potatoes).
Eliminate added sugars, processed foods & ‘unhealthy’ fat.
Limit high GI carbs, gluten & healthy fats (advocado, egg yolk, nut butter, healthy oils).
Work out 8 (or more) of the 10 days, including both cardio and strength training.

Wanna join us?

WE START TOMORROW! Make your grocery list and get to the store tonight!

Post your progress, comments, questions and motivational quotes on our FaceBook page and/or on Instagram @ #livingfitcolumbus & #tendayscleaneats

~ ~ ~ ~ ~ ~

Please contact Whitney @ WhitneyCarlson.com or Heandsheeatclean.com if you’re interested in pursuing a fitness challenge with her that includes TLS supplements. Your results will AMAZE you!

I am strong. I am happy. I hope you find your happy too. 😉 ~ Whitney Carlson, Fitness Model & Coach

“My body, like my life, is a work in progress!” ~ Jessica Simpson, Weight Watchers spokes-momma

Runners Against Sitting

FITness Funny! Click the YouTube link below…

Saturday morning group run

Our Living Fit Columbus running group will be meeting tomorrow morning for an 10 mile run.

Our longest training run before we taper for race day!

Details:

When ~ Saturday, April 19 @ 9AM
Where ~ meet @ north end of the Olentangy Trail ~ near Hills Market & Worthington Hills (see below)
Mileage ~ Most of us are training for the Cap City Half Marathon. Beginning runners will cover 10 miles while intermediate runners can do more.

Cap City Half Marathon updates…

Register soon! It may sell out!
Join our team #LivingFitColumbus when you register (sorry, no incentives, just social support!)
Read our weekly post from last week on Training Tips for the Final Month

See you in the morning!

Come sweat with us!

Guest blogger – Cody McCague

Our first guest blogger!

Cody McCague is a student-athlete at Olentangy Orange High School in Lewis Center, Ohio. He is an avid baseball player, has his own website about fitness (a class project) and has been known to say “Nothing beats a good workout!” Cody has been featured in The Columbus Dispatch, THIS WEEK Community Newspapers and hopes to stay involved in sports & fitness during his college years.

Olentangy Orange’s Cody McCague (20) throws an out at first

Cody offered to write a quick article post for today. Here is what he had to say…

Five Tips ~ Getting “CUT” for Summer:

1) Prepare a weekly diet & meal plan – write each meal down so you can check them off. Lean proteins (chicken, fish, eggs), vegetables and fruits should make up the bulk of the list. Vegetables are a must! Go to the store and get the food and ingredients from your weekly plan. Prepare and package your meals for the week.

2) Do not let yourself eat past 9pm at night or this will be stored as fat. 😦

3) Exercise! Try and get out for a jog or something that will keep you moving and burn some calories. Even a walk is better than nothing! Do this daily, if possible.

4) Find yourself some inspiration to help push through (bathing suit season?). My motto is, “Work hard now and it will pay off later.” 🙂

5) Remember, one cheat day a week wont hurt you ( just like eating only one healthy meal won’t benefit you). I’ve been known to sneak some chocolate every now and then.

Good luck!

Olentangy Orange’s Cody McCague returns to home plate and teammates following his home run

Thanks Cody!

We want to hear from our readers!

What is your FIT Philosophy for Summer? What is your FIT motto? What is your favorite cheat meal? Commenting and sharing is caring!

Photo credits to: The Columbus Dispatch, THIS WEEK Community Newspapers

Fitness Spotlight [David Babner]

Expertise:

David Babner is a Dublin resident and enjoys running, fitness, wellness and giving back to the community. A former attorney, he is now popularly known as the Race Director of the upcoming Capital City Half Marathon, as well as several other signature race events. In 2002 he founded M3S Sports, a Columbus based race management company. David, along with his M3S crew, played a significant role in the transformation of the Columbus running industry, helping make it a lifestyle available to all, in contrast to the previous days of just elite athletes and competitive sporting events.

Some of David’s other FIT accolades include…

Helped pioneer the 4 mile race distance, which is growing in popularity around Columbus
Appointed to the Greater Columbus Sports Commission’s Board of Commissioners, 2012
Nominated for National Race Director of the Year, Road Race Management, 2011
Awarded ‘Angel in the Community’ award for creating the ‘Be A Champion Youth Training Program’ for Columbus Youth, 2011

For the love of running:

David’s dad was a runner, back in the 70s-80s when it was mostly a male dominated, competitive sport. His dad fit the stereotypical ‘runner’ type – a skinny, middle aged guy who ran marathons. David completed his first race at age 9 and has been running ever since. As time went on, he grew a passion for changing the face of the running industry, allowing people of all lifestyles, ages and genders to call themselves a ‘runner.’

Favorite FITness memory or accomplishment

Personally – Completing his first half marathon in Indianapolis (2002)
Professionally – After the inaugural Cap CIty race concluded in 2004, once all runners had crossed the finish line, it felt surreal. He was proud to have helped produce a successful half marathon & celebration for the running and walking community in Columbus. David stated, “I feel very lucky. I get to throw parties for a living to celebrate people that have committed to an active, healthy lifestyle.”

Cap City has increased participation over 400% since its debut, due to both the growth of the running and walking community, as well as the growth of the city of Columbus. The demographics have changed completely since David’s early years; today approximately 65% of participants are women and the average participant age is 36. M3S has truly transformed running into participation and celebration for all!

Some of David’s favorite things…

Favorite FIT place around Columbus:

David runs with a lot of different training groups and enjoys the Olentangy Trail when group running. If flying solo, he can be found on the running trails in Dublin, especially Glacier Ridge, as well as the various golf course paths.

Workout routine:

David exercises 5-6 days per week. He runs 3-4 days for both physical and mental wellness, giving him time to think and reflect. He also strength trains 3-4 days, typically at a club, his favorite being Kinsale

Favorite race distance(s):

He really enjoys the half marathon distance and tries to do one per year. More recently, the 4 mile distance has become a favorite as well. He literally ‘ran into the idea’ while running from Corozon to Glacier Ridge Park back to Corozon, the now popular route for the Flying Feather Four Miler.

For popular four mile races and other event series, check out M3S events HERE.

David was a pleasure to talk with and is genuinely interested in helping Columbus become a FIT community. I’ll close with one of M3S’s mantras ~

Get Fit. Stay Fit. Live Fit!

Also read our previous post, TEN REASONS TO RUN CAP CITY, featured on our blog and on LiveCbus.com!

Babner, Mayor Coleman & Hogan

Babner, Cambern & Mayor Coleman

Saturday morning group run

lulu manifesto tip of the week – Sweat once a day to regenerate your skin

Come sweat with us!

Our Living Fit Columbus running group will be meeting tomorrow morning for an 8-10 mile run.

Details:

When ~ Saturday, April 12 @ 9AM
Where ~ meet @ Starbucks in Historic Dublin and run the Dublin Rd trail
Mileage ~ Most of us are training for the Cap City Half Marathon. Beginning runners will cover 8 miles while intermediate runners are encouraged to do 10.

Cap City Half Marathon updates…

Register soon! It may sell out!
Join our team #LivingFitColumbus when you register (sorry, no incentives, just social support!)
Read our weekly post from earlier this week on Training Tips for the Final Month
Coming soon – an interview with David Babner, Cap City Half Race Director

See you in the morning!

Half Marathon training tips – final month

Happy Hydration Wednesday (sounds better than Hump Day!)

Thousands of runners around Columbus are counting down the days to the Cap City Half Marathon on May 3. Our group has seven runners training for it, several of which are first-timers.

Here are FIVE tips to carry you through the final month of training…

As your long runs creep past 60-90 minutes, some people begin to use ‘fuel’ while running. You CAN run a half marathon without fuel (just drinking water), but I typically do refuel around the 60 minute mark. I LOVE Honeystinger chews but other popular favs are Gu (liquid & chomps) or even just Gatorade. SEE WHAT WORKS for you during training runs, as you don’t want to try something new on race day!
I don’t recommend trying any new type of fitness that you haven’t tried before, just to be safe. Insanity, CrossFit, Speed work… if your body isn’t used to it, no sense subjecting yourself to injury this late in the game. Wait until after race day.
The same goes for pre-race breakfast as well as your race-day outfit. Try something NOW, during your long training runs, to make sure your body likes it! My go-to pre-race meal is typically half of a whole grain item with [yummy oh-so-delicous Krema Nut] peanut butter and a banana. I stay away from coffee on race day, but I know runners that gulp it. I also ALWAYS test out my outfit at least once.
If you need new shoes, DO IT NOW. I recommend at least 3-4 weeks of running in shoes to break them in. I made the mistake of buying new shoes one week before running the Pittsburgh Marathon… you do NOT want the blisters I ended up with, not to mention a potential injury!
Tapering is an important part of training. More on this later. Don’t go too hard those last couple weeks.

I’m sure there is other good advice out there, but those are my top five pointers. Enjoy your last month of training… all your hard work is about to pay off!

Do you have any TIPS for that last month of half marathon training?

Please SHARE and send COMMENTS!

Chocolate is salad?

A Monday funny for you 🙂 I heart chocolate!

Source: Thanks Lauren Fleshman @fleshmanflyer

Living Fit… on the beach // Mexico 2014

“Live near the ocean and inhale the pure salt air” -lululemon manifesto

Don’t mind if we do!

We haven’t been writing much this week, but still living fit… in MEXICO! Swimming, lots of walking (slower paced sight seeing as well as some beach walks), and even got in a long run. And don’t forget, chasing around a toddler, that is a workout in and of itself!

Living FIT on the beach-17

My mom spoils us with a “big” spring break trip every few years so this year it was my husband, son, brother and mom. We stayed at a beautiful all-inclusive resort called Gran Porto Real Playa del Carmen. It was amazing! It was minutes from the downtown/Fifth Avenue area, so great if you like being close to town. The only down side to this was it wasn’t prime location for beach front property… you could view the ocean, but the beach was very narrow and not swimmable. Didn’t bother us much though as the pool area was PERFECT and since we were traveling with a 14 month old, the pool was more ideal than a sandy beach anyhow. We spent a lot of time just walking around and exploring the beaches, shopping and hispanic culture.

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The all-inclusive aspect was great with a toddler because food was available 24-7 with no lines or long wait times. BUT that means unlimited access to food, beverages and lots of calories. Oh well! #balance

However, there is no rest for the weary & no such thing as “down time” during vacation as both a mom and fitness lover/blogger! We spent a ton of time exploring and also some dedicated “work out” time….

Saturday – arrived, casual walk on beach
Sunday – 7.5 mile “run” on beach with my mom, training for the Capital City Half. PHEW! We did a slower pace, but got in a HARD workout with all the elements – sand, wind, jumping over ropes and rocks, wading through shin-high portions of beach… good training for an adventure race! If you aren’t on the beach, you could run on the street or even in the halls of your hotel. In Vegas once, I ran for 45 minutes down the hall, down the stairs, back up the stairs, repeat [it was WAY too hot to run outside and the hotel gym was $25 per day ~ no thank you!]. We used MapMyRun.com to route our course in case our Garmins didn’t get accurate signals along the coast.

Screen Shot 2014-04-06 at 10.45.04 PM Screen Shot 2017-06-29 at 4.13.27 PM.png Living FIT on the beach-12

My boys started and ended the run with us, but played and relaxed while we were out doing the hard, sweaty work. 🙂

Living FIT on the beach-11

Monday – 20 min water aerobics, casual walk
Tuesday – 30 min workout @ gym (arms and cardio intervals) – if there is no gym, do some intervals in your room!
Wednesday – 2 mile walk in town; my mom did a one hour bike tour while I did 15 minutes legs poolside (squats, lifts, lunges… yes some people gave me looks, but doesn’t bother me!)
Thursday – 3 mile run on beach, 1.5 mile walk
Friday – 2 mile walk in town, 15 min water aerobics/laps
Saturday – all good things must come to an end! 😦 Travel day = REST day
Sunday – long run back at home (8 miles)

Throughout the week we also did a LOT of activity with this little guy including beach walks, soccer, dancing, and well…. just keeping up with a toddler that literally NEVER stops moving!

Living FIT on the beach-3 Living FIT on the beach-16 Living FIT on the beach-5

This is our third time visiting Mexico and we fall more in love each time we visit. I could definitely get used to the beach life.

Adios! Hasta luego!

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Fitness Spotlight [Teresa Turnbull]

Expertise:

Teresa Turnbull is a veteran runner with 20+ marathons (coming up on the big 2-5!) and several half marathons and other race distances on her accomplishment list. She spent nine years in the Army, getting her in ‘military fitness’ shape and has been running ever since. Teresa pioneered the Dublin LifeTime Fitness Run Club where she coached and trained runners for several years. She has also run with Columbus Running Company and is now on the MIT [Marathoners in Training] coaching staff, leading the 10 minute pace group [P10s]. Tt or ‘Coach’ as we call her, has inspired countless runners, new and veteran, to complete races of varying distances. When she is not running, she can be found at her ‘day job’ – a staff accountant for a local CPA firm.

We met Teresa for coffee [Starbucks in Historic Dublin, of course] and here is what she had to say…

How did you get into distance running?

Between the Army and soccer, I have always had a running background. My first distance race was in 2004, the inaugural Cap City Half. I got my very first 1/2 training schedule from Jenny Hadfield. I loved the half and decided to train for Anchorage Alaska’s Mayor’s Marathon. The race and finish were amazing…. my kids were there, my son ran the finish with me, cancer survivors surrounded the Lake of Hope…. it was so freeing, the best sense of accomplishment!

What is your proudest fitness achievement?

Finishing my first marathon in Alaska. I like the half, but to run a full, you really have to dedicate yourself and want it.

PR-ing in the Detroit Marathon (2008) ranks right up there too!

Motivation for LIVING FIT: I love distance running! It is so freeing, so good for your soul… its very therapeutic.

Favorites…