Fitness

SUNDAY SHOUTOUT & FIT SPOTLIGHT [Amy Crandall]

I met up with Amy Crandall last week for a cup o’ Joe at our local Winans coffee shop. She truly inspires me on so many levels and is an uh-mazing person! Fit. Positive. Real. Absolutely beautiful. And one of the nicest people you will ever meet. Not to mention that she blogs, does photography and drinks coffee. She is pretty much my soul mate!

Expertise [Bio]:

Although her degree and post-college experience was in photography, Amy is now typically on the other side of the camera. She has done modeling for numerous companies, many local, including Bend Active, Thread, Capital Style, Bohindi, The Blowout Bar and more. Her modeling career happened very organically as her positive attitude & open [creative] mind showed her the various facets that life has to offer.

Looking and feeling good doesn’t just happen, she works for it! Amy has earned several fitness certifications including yoga, personal training and pilates. She is a personal trainer and class instructor at PEAK Human Performance in Dublin as well as the creator of a fitness website and blog, Active Body, Creative Mind. She is excited to soon be launching an online personal training component to Active Body, Creative Mind. The training will pilot as a complimentary two week shape up plan that will include nutrition, training and well-being advice.

Amy was an open book during our chat, sharing many of her fitness tips and routines…

Motivation for Living Fit?

“Aging gracefully!” Amy has clients in their 70s that still exercise, proof that taking care of yourself will help you remain youthful & healthy. Fitness allows you to feel good, confident, peaceful, happy. The more surface level accomplishments [for instance, body & physique] will follow!

Best fitness accomplishment?

Her team just finished leading the first 8 week challenge at PEAK. The two month journey not only connected people, it also helped them achieve and notice results ~ emotional, physical & mental ~ from weight loss to cultivating healthy habits.

Typical workout routine?

“I love to lift weights – it will transform your body!” Amy lifts twice a week, doing a whole body routine and jumping rope between sets. This serves as her cardio [although I’ll keep trying to get her to join us for a group run sometime]! She also does pilates once per week and tries to squeeze in a yoga session when she can.

Amy leads an extremely active lifestyle and in addition to her workouts, enjoys hiking, walking and acroyoga. Dates with her main squeeze often include a workout, such as spending Valentine’s Day at The Butcher Shop in German Village and their recent trip to SnowShoe for Wanderlust.

Oh, and she foam rolls & stretches. Every day.

Typical Diet or Nutrition Plan?

Amy is a creature of habit & has similar foods at each meal. A sample day may look something like this…

Breakfast – Ezekial bread, almond butter, banana, apple, chia seeds [healthy fat & good for runners]
Lunch – two scrambled eggs & lots of veggies, cooked with coconut oil
Dinner – Protein [chicken, ground turkey] veggies, healthy fat or carb
She also typically eats ½ avocado per day to get her healthy fat and limits dairy

Some of Amy’s favorite things…

Favorite FIT place around Columbus: Peak Human Performance!

Known for their athletic performance enhancement, she loves [and teaches] the Fitmix class & Pilates. PEAK provides “Smart Training” – an assessment of what your body really needs.

Favorite cheat food: TimTam Australian cookie with tea and other treats; allows herself to indulge now and then!

Coffee drink: French pressed coffee with cream and raw sugar. Her daily dose of half & half is about the only dairy she really consumes!

Any advice for others on their journey to get or stay FIT? “Create healthy habits. Be patient with yourself, and allow the time your body needs to adjust.”

Was blessed to have spent some coffee time with this amazing lady. Can’t wait to see her out on the fitness scene in Cbus!

FIT-spiration [10 facts about Christine!]

Living Fit [Columbus] run crew member highlight – Christine Loncaric

Expertise: Christine was active while growing up (dance and cheerleading mostly), and after graduating college, bounced between cardio machines, free weights, and some group fit classes. She found a passion for personal fitness and a healthy lifestyle a few years ago, which grew even deeper after becoming a mom in 2013. Though she would previously not have considered herself a runner, she challenged herself to run The Nationwide Children’s Hospital 1/2 Marathon in 2014. After registering [and slightly panicking] she found the Living Fit Columbus group shortly after, and hasn’t stopped running since! She has since completed two half marathons, is signed up for the fall Columbus half again this year, plus many other races. Along with running, she has fallen in love with yoga as a way to cross train and build both mental and physical strength.

Ten FIT facts about Christine

What is your motivation for LIVING FIT? “I have always had an awareness of fitness and the need for a healthy lifestyle, but found a new dedication once I had a child in 2013. Not only do I want to be a good example for my daughter, but I have realized how important it is to have a healthy outlet for myself. I am a better wife, mom, friend and co-worker when I am taking care of myself, and for me that means solid work outs and a balanced diet.”

What does your diet look like? “It’s all about balance for me! I honestly love healthy foods – lean proteins, greens, healthy grains, fruits and veggies — and these things make up a large marjority of what I eat on a daily basis. But, I am also not afraid to indulge and treat myself too! My absolute favorite foods to eat are big salads, pizza, greek yogurt & berries, sweet potatoes, bananas & chicken wings. Nice mix, right!?? And add a glass of bubbly and I am 100% happy! I know food is fuel for my body and try to use it as such, but life’s too short to beat yourself up for treats [pizza, chicken wings, whatever!] here and there.”

What does your typical exercise routine look like? “I run about 3x a week, and incorporate a combo of yoga, boot camp classes or HIIT workouts throughout the week as well. My goal is to sweat 6 days a week!”

Some of Christine’s Favorite Things…

FIT place around Columbus: The running trails in Dublin & the many yoga studios around town — current favorites are Harbor Yoga and V Power Yoga.
Healthy Meal/Food/Recipe: I always start my day with a big & healthy breakfast (and coffee of course!). My two favorite weekday breakfasts are: greek yogurt topped with chia seeds, fresh (or frozen) berries, chopped up banana, raw oats, and a sprinkle of sweetened granola; OR scrambled eggs with bell peppers, roasted sweet potatoes, topped with salsa and an avocado (if in season).
Race Distance: This is always changing for me. Half marathon for the sense of accomplishment after months of training. But I love 5Ks and the challenge of keeping up speed for 5 milers or 10Ks
Yoga Pose: I love doing a series 5 or so basic sun salutations to center my mind and get my blood flowing. My current goals are to keep working on improving my crow pose, and to be able to do headstand away from the wall.
Pump up music: I love a good pop song with a strong beat while running — I use the Women’s Running Magazine playlists on Spotify and love them!
Favorite Workout gear: For running I love my Under Armour Women’s UA HeatGear Armour Sports Bra; Lululemon Speed Tights; and Spibelt to hold my phone when I’m running alone or fuel when on long runs. For yoga I need my Under Armour headbands and prefer Lululemon Wunder Under pants. I also love my Bend Active Columbus pants and LFC tank to wear around town!

Any words of wisdom or advice for those looking to get [or stay] FIT? “A truly healthy lifestyle didn’t stick for me until I let go of the idea that I should work out and eat less so I could achieve a goal weight. Now, I acknowledge my body for all the things it does for me — it carried a beautiful baby when doctors weren’t sure it would; it allows me to explore the world around me on foot as I run; it gives me energy and focus to do well at work so I can provide for my family; it allows me to hold plank a little longer, run a little faster so I can PR at a race, do a stronger, more controlled chaturanga during yoga, which help make my heart and muscles stronger. I acknowledge that I am lucky that, for me, this lifestyle means I accept my body AND I also now fit into a smaller size of clothing than I did a few years ago. But acceptance and appearance truly came after this became a lifestyle and not about holding myself to a regimen of consuming and burning specific calorie counts. Every body is different, and I love the lightness that has come with accepting mine for all it does and all I know it can do.”

More fun facts [that humble Christine would never say about herself!]

She is one of our strongest [speediest!] runners and will often be the leader of our pack, even while pushing her little gal, Marj!
She helped create the Living Fit Columbus IG account & takes great fitness photos. 🙂
She PRd in her second half marathon, crushing her goal of breaking two hours.
She is one of the kindest, most humble, compassionate people you will ever meet! So glad she found LFC!

If that doesn’t leave you feeling inspired, nothing will! Go get healthy! 🙂

Thanks for your time, C!

Check out some of our previous interviews on our FIT-spotlight page.

FIT-spiration // 10 facts about Deedra!

Living Fit [Columbus] run crew member highlight – Deedra Nicolet

Deedra (left) & Teresa (right) pacing at the HOKA Cbus 10K

Deedra was with us when we started our original running group, ‘Hilliard Grand Run Club’ in the summer of 2012. A sprinter at heart, she has grown fond of distance running over the past few years. She usually saves her kick for the end of the run and is known to push us to finish strong. “D” is also a cyclist lover and races for the Pelatonia each year.

As a side note, I [Teresa] am so thankful for Deedra’s dedication to running! She kept our group going during my maternity leave, kept me motivated post-partum and even talks us into cold winter runs – must be her Wisconsin frozen-tundra roots! She also just convinced me to be a pacer for the first time ever… and helped us finish right on track!

Ten FIT facts about Deedra

Favorite way to sweat: Running. Although distance running is slowly growing on her, shorter distances are her preference. A former sprinter, she typically ran the 100 and 200 m dash.

Fuel/Diet: She does not get too caught up in dieting, counting calories, etc. Everything in moderation.

Favorite FIT places around Columbus:

Running…
- Dublin Rd trail, where our Living Fit group runs
- Hilliard’s Rail to Trail path
RPAC on campus, as she works at the OSU Medical Center

Favorite cross-training activities: Biking & Pilates

Go-to healthy meal or snack: Fruit, mostly berries

Cheat meals? Chocolate [loves milk] and pizza!

Race distance: 5K

Workout music of choice: ipod goes on shuffle, usually country with a sprinkle of 80s rock

Workout gear of choice: Underarmor pants, Nike sports tanks & tops

FIT goals:

Mile Goals: 12+ miles/week
Mat Goals: 120 minutes/week

One more question (I think this now makes 11). Since we often end our runs at Winans coffee shop, what’s your go-to order? Hot chocolate!

Thanks D!

Check out some of our previous interviews on our FIT-spotlight page.

Coaches & Running: How to Motivate Student Athletes… and Yourself!

[Guest Blogger: s palmer]

A lot of the why behind reasons people don’t run or exercise comes back to lack of motivation. It’s typical, especially when we could be sitting on the couch and watching TV. But there are some things to consider, like your health that can be a factor in how long you live.

My honors bio teacher, Jessica Timmons, happens to be a fellow runner. Her favorite distances as of late are the 5K/10K and one of her most memorable races was the Miami Half Marathon. She gave me some helpful tips throughout the year that actually inspired me to get healthy and exercise. “The number one thing that is important is to remember that you will feel better after you work out” Timmons has said. “Even if you’re lazy and tired and don’t feel like it; just take the first step and run a little bit. You’ll feel better after, and taking one step in the right direction is better than two steps back.”

Another suggestion was to eat only one meat a day. Since meat is higher up on the food chain, it doesn’t have as much energy as the lower foods; such as vegetables, grains and fruits. (A valuable lesson I learned in class) – So keeping this in mind will help you target what you want to eat, and how you should be exercising. If you feel like you’re still hungry just continue eating some more filling veggies so that you don’t feel tired.

Hope these tips help a bit!

Photo credits – Google images

About SarahKate

Hi –

I’m SarahKate, I’m a sophomore. I was a guest blogger this semester for Living Fit Columbus, so figured I should introduce myself.

I’m a very weird combination rolled up into one person. I’d love to get a scholarship from bowling (yeah they have those), to a liberal arts school so I can be an English Lit major, possibly with a minor in Business. But, bowling you ask? I don’t really know what happened there either. It used to be a fun hobby, but then we realized I had gotten good and I could get a scholarship.

Wichita State University, KS (photo credits unknown)

I enjoy running with my friend in the summer at the dam, and inside every other season. My favorite fitness site is blogilates, and my favorite exercise is burpees – even if they’re agonizing. Of course when I’m not doing any of these things I’m most likely to be found reading or at the library.

(Photo Credits Unknown)

Sources of Happiness:

Books
Writing
The idea of college
Friends and family
Bowling
Fitness
Tumblr
Bands

So that’s me!

Good luck runners!

We have runners participating in the Cap City Quarter, Cap City Half and Indy Mini Marathon Half this morning. Many are chasing PRs and sub 2 halfs. WE KNOW YOU CAN DO IT! We are thinking about you as you venture out onto the races!

Many are dressed in our new custom tanks from Bend Active. We will check in later with photos and finish times. 🙂

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Sweet & Crunchy Almonds [Healthy Recipe]

SK Palmer [Guest Blogger]

This recipe will not only make your mouth water, but it’ll have your house smelling great too! It’s super quick and good for snacking or if you have a craving for something sweet. Healthy at only 138 calories per serving, and it’s packed with 4.6 grams of protein. This honey glazed almond recipe is more than enough to satisfy your taste buds!

Ingredients

1 1/2 cups raw, unblanched almonds
1 tablespoon sugar
1 1/2 tablespoons honey
1/2 teaspoon ground chipotle chile powder
1/4 teaspoon ground cumin
1/4 teaspoon salt

Directions

Line a large baking sheet with parchment paper.
Place the almonds in a medium nonstick skillet; cook over medium heat for 6 minutes or until lightly toasted, shaking pan frequently.
Combine the remaining ingredients in a 2-cup glass measure. Microwave at HIGH for 30 seconds.
Add honey mixture to pan, and cook 2 minutes, stirring constantly.
Arrange almond mixture on prepared baking sheet in a single layer; let stand 10 minutes.
Break apart any clusters & enjoy!

Honey Roasted Almonds

Recipe & photo credits: Myrecipes.com

Spice Up Your Spring

Guest Blogger [S. Palmer]

What’s a better time to start getting fit and eating healthy again, than springtime? The season shifts and we start cleaning up our closets. Why not clean up our eating and exercising habits as well! There’s a couple things that you can do of course, but here are some tips to get back into the swing of things – or if you’ve been staying strong through out the winter season, some tips to spice things up.

Treat yourself to something new!

Go to a new juice place or grab a smoothie after a workout. Buy ingredients for a healthy recipe, or go buy new workout clothes that’ll make you feel great. Do something to get you out of the rut that you are in or just because you deserve it!

Get inspired

Whether it’s Pinterest, Instagram or Tumblr, it doesn’t hurt to search inspirational quotes to encourage you! You could make it your phone background, or print it out and do some DIY framing and put it in a place that you’ll always see it.

Find a running or workout buddy & head outside

Head outside to find some new scenery & grab a friend for double the fun! This could help motivate you, encourage them, and make the workout [running, walking or however you sweat] a lot more enjoyable. Maybe you even consider signing up for a race? A new state? A new distance? Break out of your comfort zone!

These are just some quick and easy fixes for anyone who’s trying to break out of a winter rut or spice up their spring fitness regime! Do YOU have any ideas for breaking free from the winter blahs?

Photo credits; NotontheHighStreet.com, LeenaBee Photography

Optimism: It does a body good!

[tgellenbeck]

This topic came to mind last night when my husband was HOPING for LeBron & the Cavs to pull off a miracle, but pessimistically (some might say realistically) was saying they would likely not win. Isn’t your mind like a magnet? Aren’t you supposed to think positive thoughts to bring positive things into your life? We have had this debate many times and always agree to disagree.

Google defines Optimism as “hopefulness and confidence about the future or the successful outcome of something.” Did you know studies and experts also link optimism to improved physical health?

According to research, Optimists may…

have healthier hearts
have better cholesterol
handle stress better
have stronger immunity including increased resistance to the common cold
have a lower risk of stroke and cardiovascular disease
have lower rates of depression
live longer

These benefits provide ample reasons that we should all be optimists! But even if they are all a hoax, isn’t living a happier, more positive life worth it anyhow?

A previous guest blogger, SK Palmer, also had some thoughts on the subject…

“They say optimism is the key to life and that might literally be the case. Recent studies have uncovered that optimists are living longer, leading healthier lifestyles, and overall having a better impact on people. They’re also less likely to smoke and abuse any harmful substances that could develop cancer.

But why is this important? Well, it increases your chances of being happier of course! They find small things in life and make the best out of every situation. And not only in doing this, they usually encourage others to be enthusiastic about their own lives.

Optimists are most likely to get jobs – companies thrive on that go getting attitude that they present so well. You may also find it to be easier for you to complete tasks, like working out, eating healthy, and accomplishing your goals. It may not seem like this at first, but if you continue to push through and look at the bright side of things, then no doubt you will be happy!”

In closing, remember this. Even EYORE tried to stay positive [sometimes].

Sources for more information…

Pre-race jitters… why they happen & how to manage them

[t gellenbeck]

Race week typically brings anxiety to many runners, especially if you are running a new distance, trying to set a new personal best or maybe qualify for an even bigger event [Boston is a popular one.] I am running a 10K this Sunday and hoping to PR, so of course, I’ve been nervous about it since I woke up Monday morning.

So why does this happen?

After doing some soul searching, talking with friends, runners & student-athletes as well as perusing the web, here’s what we’ve come up with…

Five Reasons For Race Day/Week ‘Jitters’

1. You’ve worked really hard for __ [enter training schedule here] weeks or even months. Some runners train for 16+ weeks for that one moment… if you don’t perform to your expectations, the last x amount of weeks can seem all-for-not.

2. “Fear is an indicator that you’re doing something remarkable.” Many times our goals are set high and we know we are pushing ourselves to the limits, reaching out of our comfort zones. This would make anyone nervous!

3. You’re afraid of failure. We don’t want to underachieve. We definitely don’t want others to know if we underachieve! No one likes “failure.”

4. You’re passionate [and/or competitive]. If you really truly want to do well at something, its only natural that some nerves will come into play. That just means you care!

5. Adrenaline. This is too much science for my brain (sorry mom!), but you can read more about it HERE if you’re interested.

So how do you overcome it? Well, I’m no expert because as I sit here typing this, half of my brain is focused on the race and I’m a tad sick to my stomach thinking about it. But here are some tips I’ve tried in the past and/or advice that’s been given to me…

Surround yourself with positive mantras and people. You know you can do this. Keep telling yourself that. Put post-its on your mirror or share an inspirational quote on Instagram.

Allow yourself some solo time before the race. Take a moment before the gunshot for deep breathing, quiet meditation, prayer, visualization… whatever lifts you up & calms you down.

Always have 2-3 goals for race day; that way you don’t feel let down if you don’t achieve your main one. My previous run coach, Teresa Turnbull from MIT, always suggested having multiple goals. This allows you to still feel a sense of accomplishment if you don’t PR, qualify, or whatever your top goal is. Plus, what if you get a stomach bug? What if it rains? Sometimes, your main goal may become unachievable. My goals for this race are…

Goal #1 – Cross that finish line [ideally running] & embrace the joy of running & finishing
Goal #2 – PR with a time under a 9:03 pace (should be totally doable, I’ve just never raced a 10K; in fact this 9:03 time is from a half marathon split time)
Goal #3 – Stay between an 8:20 (my 4 mile PR) and an 8:40 (my half marathon PR)

Here are some Half Marathon example goals from YogaOnTheRun…

If it’s a great day – Go for a sub 1:55 (8:40ish pace)
If it’s an good day – Try to hit around what I did for A1A (8:55ish pace)
If it’s just a day – Just have fun!

vision - goals - goal setting - development

Know that in the end, you did your best ~ and that is all that truly matters. Even if you don’t make your main goal, lululemon’s blog reminds us that “Setting a goal & falling short is still better than not trying at all.” Be proud that you trained. Be proud that you CAN run. And know that you’re awesome!