Fitness contests & FIT-spiration

RUN + YOGA challenge [Day 2]

Did you make it to day 2? Hopefully, considering yesterday you were allowed to have a rest day! A bunch of our runners attended a hot yoga class at Harbor Yoga studios. No resting here!

Today is RUN day.

If you are a veteran…

Consider mixing in a little speed work on Tuesdays. Speed training has many benefits, which you can read about in our previous post.

Today’s speed session – let’s start off easy. This can be completed on a track, outside, or a treadmill. We will use time instead of distance.

5-10 minute warmup [EZ jog or walk]
2 miles of intervals [pickup your pace, slow it down, pick it back up – remember Indian Runs?]
5 minute cooldown & stretch

If you are a newbie…

Just work on building endurance and take it nice and easy. You should not incorporate speed training into your running routine until you’ve been running [injury free] for at least 6 months.

Remember, you can adjust the weekly schedule to meet your needs, just do your best!

Good luck!

Just joining us? Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

Screen Shot 2014-09-01 at 2.55.10 PM

The challenge is below, both a picture and pdf version.

YOGA + RUN challenge [PDF version]

Disclaimer: We are NOT PROFESSIONAL runners or yogis, so make sure you check with your doctor and/or exercise professional for tips, advice, etc. We are just a group of fitness junkies who love a good challenge now and then 🙂

“Benefits of running” photo credit to www.teluguone.com

RUN + YOGA = Synergy [30 day] Challenge!

Take our RUN + YOGA Challenge!

If you missed our previous post about the synergy of running and yoga, that is a good place to start. A few of our Living Fit Columbus members started brainstorming ideas. We love running. We love [hot] yoga. And we love a good fitness challenge to keep us focused and motivated.

So take the challenge with us!

There are no prizes, just the satisfaction of finishing, perhaps pushing your body to new limits, and maybe a group photo at the end 🙂 We will be blogging and posting about it on our social media to help keep us all on target.

Some of us are also in the middle of Whitney Carlson’s 12 week Run Builder, so this could get interesting!

Not sure if you’re ready to tackle running? Or yoga? Need more motivation?

Check out more info on running & yoga below from FIT experts around Columbus;

WHY RUN?

Running is one of best bang-for-your-buck-calorie-blasting workouts. We will be including more on WHY WE RUN during our monthly challenge. Check back to hear from our Living Fit and ptown members on #whyirun and check out Lan’s post HERE.
Living Fit’s page, NEW RUNNERS ~ tips for new runners
Benefits of Hill Training by Fleet Feet
Lots more running educational information and resources from MIT

WHY YOGA?

From Studio 543 Yoga…
- BENEFITS OF YOGA: Your body is your gym! Using your body as a weight you will gain strength, flexibility, and endurance while building a long, lean, toned body!
- HOT YOGA =
  - INCREASE METABOLISM + BURN FAT The heat increases your heart rate faster for an awesome cardiovascular workout. Your heart can work the same doing hot yoga as it does when running, while never leaving your mat you are burning calories and speeding up your metabolism.
  - FLEXIBILITY: The heat allows you to safely reach new levels of flexibility, making you less prone to injury.
  - DETOXIFICATION: The heat and humidity make you sweat more while flushing toxins from the body. Your skin will be glowing!

From Harbor Yoga ~ Co-owner Heidi was a runner and athlete throughout her life and took up yoga to gain strength and flexibility. She has found that regular practice keeps her body strong and her mind happy. Co-owner Angie, as well as several other instructors, run in addition to their yoga practice.

So here goes…

The challenge is below, both a picture and pdf version.

YOGA + RUN challenge [PDF version]

You can add in your own variations of RUNS and YOGA sessions and mix up the days to fit your schedule. You can also check back with us to see what we are doing [can’t promise daily updates, but plan to post ideas, suggestions, etc!]

We will also be using Instagram for #yogamatters, #strikeapose and #whyirun ~ feel free to follow @tgellenbeck1 and/or tag your photos #livingfitcolumbus 🙂

Email LivingFitColumbus@gmail.com if you want to be on our e-blast, have questions, suggestions, or want the modifiable challenge file in Excel.

GOOD LUCK!

Let the challenge begin!

Fitness Challenge – 12 week run builder

[t gellenbeck]

I am a business teacher and the school year is upon us once again. This means more time spent in my classroom and a little less time typically for blogging, photography, exercising, and other things I enjoy. So we are participating in a new fitness challenge to keep motivated and stay on track ~ can’t let the idea of less leisure time impact our fitness level!

We [Teresa, Peggy & even Joey] will be participating in Whitney Carlson’s 12 week run builder program. In order to train for the Buckeye Classic 10K on Nov 2, we will start the program this week. You must also finish by Nov 5 if you are entering her contest, so all the more reason to start this week with us!

For only $30, you get a myriad of benefits including a [49 page!] training manual which includes workout plans designed for the runner looking to build muscle and increase speed and stamina.

To sign up visit Whitney’s page @ http://www.heandsheeatclean.com/2014/08/time-is-running-out-to-enter-our-newest-challenge.html – HURRY, you must enter by WEDNESDAY to be eligible for her prize package, valued at $200!

I found Whitney while searching online for clean recipes after the first of the year. Her recipe site, HeandSheEatClean.com has amazing dishes that taste good and help you obtain the clean eating lifestyle so many of us [attempt to] follow. Her and her husband both embraced a new way of FIT life and their transformation is amazing! Check them out below…

I participated in Whitney’s 21 day Jump Start challenge this past winter and witnessed AMAZING results, as well as a rekindled spark for fitness. I am looking forward to this challenge to help me re-focus on strength training and hopefully see an improvement in my running as well.

If you decide to join, make sure you post on our Facebook page or email us @ LivingFitColumbus@gmail.com to let us know, so we can help keep each other motivated. We also have a LivingFit Columbus prize package available for the winner if we get at least FIVE people to join!

Hope to see you on the running trail for this 12 week run builder challenge!

GIVEAWAY! [Columbus Challenge – Urban Scavenger Hunt 8.10.14]

Looking for something FUN to do this Sunday? Wanna explore Columbus in a whole new way?

We are giving away FOUR entries to the Columbus Challenge Urban Scavenger race this Sunday!

From their site, “The Challenge is a ridiculously fun “Amazing Race” style competition packed into one incredible day. Teams of two or more will dash around the city, racing against other Challengers for immortal glory (and cash prizes!) as they solve tricky clues, strategize the best route, and explore undiscovered corners of the city. Think of it like a 5K that tests your brains as much as your legs, with bigger prizes and a whole lot more fun–we guarantee you’ll have a blast!”

Visit their site for more details: http://www.challengenation.com/columbus

This will be a quick turn around since the race is already THIS weekend!

In a SCAVENGER HUNT spirit, the FIRST PERSON TO COMPLETE ALL OF THE FOLLOWING WILL WIN 4 FREE ENTRIES…

LIKE our Living Fit Columbus Facebook page to get ongoing updates on events, giveaways and fitness tips

LIKE the Challenge Nation Facebook page

SHARE the Columbus Challenge event/post from either Facebook page [Living Fit or Challenge Nation] to your own Facebook page

EMAIL LivingFitColumbus@gmail.com to tell us you’ve completed the steps! We will provide you the code link for 4 free entries.

Good luck!

Disclaimer: contest is only open to readers living within the United States. Living Fit [Columbus] has not earned commission or kickbacks on this giveaway item.

Five reasons you need a fitness challenge

Stuck in a fitness or health rut? Why not participate in a FITNESS CHALLENGE? Five reasons to consider starting one…

Get yourself motivated – set new goals and CRUSH them!
See quick results – many challenges will help you see FAST positive changes if you do them properly. [Just make sure you choose a healthy one… living on cabbage soup for a week is not healthy!]
Break up the monotony of a regimented fitness routine. Sometimes we just need a change or some extra inspiration!
Squeeze in some social time. Although you can certainly conduct a challenge on your own, there is strength in numbers! Enlist a buddy or find a group to complete the challenge with.
Why not?

Here are some ideas to get you started…

Check out a new fitness place around Columbus. Cheat on your favorite yoga studio and try someplace different. Take a break from your weekly running path and go test out a new one. Our running group aims to try a new fitness routine or location at least once per month. Lately we have checked out Thank Yoga and hosted running field trips at the Scioto Mile and Antrim Park. Explore your city!

Group run @ Bicentennial Park & Scioto Mile

Find an online or social media challenge. Simply searching for ‘Fitness challenges’ on Google or Pinterest will bring you lots of new ideas. One I found online was through Whitney Carlson ~ a personal trainer and wellness coach that works with tons of other [famous] fitness professionals and offers a variety of online fitness challenges [with prizes!]. I grabbed a friend, tried her 21 day Jump Start challenge and we both had amazing results! You can find anything online, from 30 day yoga challenges [check out OURS] to plank challenges to eat clean challenges. There is even a site called Fitness Challenge. If you love photos and hashtags, Instagram has lots of fitness challenges for the runner, yogi or health nut inside of you.

Try a running program. Not a runner? Try a couch-to-5K program. Like running, but only short distances? Why not train for your first 10K or half marathon? Setting new running goals will keep you motivated and focused. We are soon going to start a 12 week run builder program created by HeAndSheEatClean.com in partnership with MomsRunThisTown.com ~ looking forward to incorporating more strength training into our running routine! Moms Run This Town has a mom’s running group that meets in Dublin for group runs – find them on FaceBook for details.

Do something simple that gets you MOVING. I am currently doing a SEVEN PARKS IN SEVEN DAYS challenge with my family. This is free, easy and gets us out the door to explore a new place each day! Seven-ten days is also a good amount of time to get you motivated, but not burned out. Start simple, then increase your challenge once you have succeeded! Some achievable short-term ideas…
- Do 15 minutes of _____________ [walking, running, yoga, etc] each day from Sunday to Saturday.
- Set the timer for 10-15 minutes and just MOVE [dance, play, clean, etc] around your house each day when you get home from work ~ before you sit down on the couch ~ for one work week.
- Add vegetables to each meal for a week.
- Take the stairs at work at least once per day for two full work weeks.
- Visit a new ________________ [park, running path, hiking trail, etc] every other day for at least ten days.

A fitness challenge may be just what you need to stay focused or get yourself back on the health train. Feel free to send your ideas or seek support at LivingFitColumbus@gmail.com ~ Good luck!

Yoga Challenge comes to an end

The last 30 days have flown by! Here is a recap of the last two days of the challenge…

Day 29

Short two mile jog followed by part 3 of Love Life Surf’s yoga for runners

Crescent lunge
Downward facing dog
Warrior 3
Bridge

Added in some of her poses from days 1 & 2 as well.

Forward fold ~ standing
One legged downward dog – go ahead and flip to wild thing as well! Open those hips!
Lizard
Pigeon ~ a new staple of our post-run routine!
Low lunge
Double pigeon

Day 30

A little morning yoga to start the day off right! Pinterest is an amazing source of great info graphics and workout images…

The #independencearmy challenges are below.

We hope you enjoyed this 30 day challenge.

Looking forward to posting about…

The importance of yoga and making time for it
Recapping all we learned about the benefits of yoga for runners

Look for posts coming soon!

Watch for future challenges by following our blog and look through old ones on our Fitness & Health Challenges page.

And if you’re just tuning in, browse through our yoga challenge from the beginning by visiting our first post HERE.

Yoga Challenge Days 27 & 28

Day 27 – was supposed to be SUP [standup paddle board] yoga today, but it was canceled due to inclement weather – so bummed! Have you ever sat and listened to the rain? It is so relaxing and peaceful. Next time its storming [or make your own storm via Rain Sounds on iTunes] try this yoga routine…

Prayer
Downward dog
Bridge
Seated forward fold
Sun salutations
Savasana

Read more about these poses in the article Yoga to cure these rainy day blues

If you’re in the mood for more of a workout on those rainy days, hit up that treadmill or try something like this…

Day 28 –

Busy, busy day around here. Mondays are often a REST day [does a body good!] but squeezed in a quick pre-bedtime yoga session to keep this streak going. Poses are from Yoga poses for better sleep.

Forward fold
Hero
Child’s pose
Butterfly
Seated forward fold
Cat/cow
Legs up the wall
Savasana

The #independencearmy challenges are below.

This week’s tasks are a MILE long. We are all busy. Imagine if this was all we had to worry about…

Stay awesome!

Follow our yoga challenge from the beginning by visiting our first post HERE.

Photo credits to http://celebratewithtopperland.blogspot.com, fitsugar.com

Yoga Challenge Days 25 & 26

Days #25 & 26

Day 25 – a short yoga session… a crazy, busy, traveling day so just a little bit to keep up the challenge.

Day 26 – a four mile run, a two mile walk and some post-run stretching with Yoga for Runners Part 2 from LoveLifeSurf.com. Christine, author of the love life surf blog, states “[These poses] target the key muscles used for running and thus, are the ones that are most likely in need of some love – hamstrings, calves, hip flexors, ankles and groin.”

Poses included;

Low lunge
Pyramid pose
Hip opening lunge
Eagle pose
Double pigeon pose

If you missed Friday’s post, check it out here for lovelifesurf’s Yoga for Runners Part 1.

The #independencearmy challenges are below if you are still following those. The rest of the poses are beyond our beginner yoga limitations, so we will not be attempting days 24-31… if you can do them, by all means, please do! Someday, we may be able to join you 🙂

Today’s run was tough, mentally and physically. It was hot. It was hilly. We had several reasons and excuses that we could have canceled and sat on our bums. But we logged our miles and got it done! Even though running is sometimes something we have to squeeze in, something we don’t want to do, we do it. And in the end, we love it.

Follow our yoga challenge from the beginning by visiting our first post HERE.

Yoga Challenge Day 24

Day #24

It was group run day. Group one did 3 miles easy and group two did 4 miles, a little bit faster. A great run for everyone! No matter your pace or distance, we always say… “Anything is better than nothing!”

At the end of the run, we stretched it out (along with a few high fives) and everyone went their separate ways.

On running days, yoga often takes the form of stretching either before and/or after the run. Today’s sequence comes from Yoga for Runners from LoveLifeSurf.com ~

Forward fold/ragdoll (lower back and hamstrings)
Downward dog (hamstrings, calves, ankles, shoulders)
One legged dog/downward dog split (bend at knee to open hip flexors)
Downward dog twist (hamstring and side of body)
Triangle pose (hamstrings, calves, hips, IT band, outer shins)
Lizard and/or Pigeon (hips!)

The #independencearmy challenge is Side Crow. Check out one of our very own ptown run club members, Lan, rocking it after our group run tonight!

Here’s a quote to close the night with… whether you are just getting into running, you are a newbie yogi or maybe entering the fitness scene all together…

Don’t forget this! We all start somewhere.

Tata!

Follow our yoga challenge from the beginning by visiting our first post HERE.

Yoga Day 23 ~ Take it easy!

Day #23

Taking a much needed break from the digital world today, so this will be a short one. Try unplugging for a day [or better yet, a weekend!] and see how you spend your time.

Today I repeated yesterday’s workout;

Walk to playground, chase little man around, walk back [1 mile round trip]
Timer game for 10 minutes [dance, yoga, tumble, chase]
Hope to do this yoga bedtime routine before hitting the sack – Top 10 yoga poses for better sleep

Follow our yoga challenge from the beginning by visiting our first post HERE.

Nighty nite.