Ohio weather, ugh!
Due to cold, wind & chance of wintry mix, we are postponing the kickoff party until next Thursday, April 14. Deedra & Teresa will still meet at 6:30 [today] for anyone that wants to brave the elements for a run, or grab a juice or coffee.
Hope to see you next week!
We love fitness and community. This challenge involves both!
Many of our runners are doing the FORE! Miler this May so we’ve created a fun training plan with multiple weekly challenges. Of course many of them involve photos, so don’t forget your camera phone. Our schedule is below. Attend weekly group runs for more details and to ask questions about mileage, etc.
The first group event is this Thursday, our spring kickoff run. We will meet at the Town Lot in Historic Dublin (behind Starbucks), run 3-4 social miles, then end at Vitality Smoothie & Juice for samples and giveaways from several companies including lululemon athletica polaris, Crazy Richard’s Peanut Butter, Vitafusion, Winans and more!
Hope you will join in the fun!
Living Fit [Columbus] run crew member highlight – Lauren Carder
Lauren recently moved here from New York and we first connected with her on social media [Instagram can do great things!] A fellow fitness blogger and runner, I was excited to hear that she was moving here to Cbus. She attended one of our Tour of Columbus field trips where we were doing a group yoga class and has been coming to group runs here and there ever since. Lauren is one of our strongest runners and one of the sweetest people you’ll ever run with! She stays active and travels, both for business & pleasure, so we don’t see her as much as we’d like, but we’ll take what time we can get with her. 🙂 Read on to learn a little more about LC…
What is your motivation for LIVING FIT? 
I’ve always been an active person. I played volleyball, basketball and softball all through high school and continued with volleyball through my sophomore year of college. Playing sports helped me realize the importance of fitness from an early age, but it wasn’t until I picked up running that I truly felt the benefits of living fit. Whether it’s 26.2 or a quick mile on the treadmill, I know that after my run is over I’ll feel like a million bucks (endorphins, what!) and I’ll be ready to conquer anything life throws my way!
What are some of your favorite fitness memories or accomplishments?
What does your typical weekly workout look like?
When I’m training for a race I typically run 4-5 days a week with a long run on Saturday. I try to do yoga 1-2 times a week especially on Friday nights because I’ve found that yoga the day before a long run is extremely beneficial.
A few of Lauren’s favorite things…
Mantra(s) to live by…
Last question. Since we often meet up for coffee, how do you take yours?
Black
Thanks for your time Lauren, can’t wait to see more of you on the trails this year!
Check out some of our previous interviews on our FIT-spotlight page.
Getting into running shape – whether you’re a first time runner or are getting back at it after a hiatus – well, to be frank… it kinda sucks! Its hard. You’re out of breath and can’t carry a conversation. Your lungs burn. Your legs feel heavy. You look at your Garmin and have only gone .34 miles. How on earth will you ever get to that happy place of easily running (and talking through) a four mile run?
Set small goals that you can achieve! Breaking it down into mini milestones will make the journey more enjoyable and seem more achievable.
Here are a few of mine…
1. SLOWLY progress to running four+ miles. Four miles has always been a personal milestone for me. Four miles (or 35-40ish minutes) is a good workout length and four miles is a good base to start training for longer races. When my three year old son was born, my doctor made me wait until my six week checkup to run. This time around with our daughter, I suppose I’m an old veteran because my doc gave me the green light right after delivery. She said “Do what your body allows. If you can run, run!” She did advise me to hold off core work for 6-8 weeks, and I decided to wait 3 full weeks before I started running [stitches, milk supply and other TMI facts!]
Here is the [slow] progress I’ve made so far…
At six weeks, I plan to up my runs to two times per week. I started slow to make sure my body could handle it. I also DO NOT WORRY ABOUT PACE. I don’t even wear my Garmin. I want to gradually build mileage before I worry about pace and I don’t want to be discouraged by feeling slow. After a few weeks of conquering and feeling good about three miles, I’ll add that 4th mile on and then eventually a 5th and even 6th. Quality over quantity, in my opinion. And at some point, hopefully in a month or so, I’ll start wearing my Garmin again. For now its FitBit only. Tracking steps and mileage and NOT allowing myself to go crazy about pace [or lack thereof!]
My FitBit flex syncs with my phone, my Weight Watchers app (gotta lose those baby-weight pounds) and allows me to focus on steps and mileage right now… not concerned with pace just yet! And I love the Tori Burch accessory hubby got me, dresses up my FitBit Flex when I want more style.
Oh and group runs make it more fun!
**Sidenote… leave the baby at home in the beginning while you’re running! It will be good bonding time for your spouse or other caretaker(s), good for you to have some ‘momma’ time AND will make it easier on your run while you’re getting back into shape. And for safety purposes, most stroller companies recommend not jogging with a baby until they have decent head control. You can invest in a good jogging stroller and bring baby along in a few months. I usually nurse my little, head out the door for a run, then am back before she needs to eat again. For now, if you want to spend time getting FIT with baby, WALK with the stroller, or better yet, carry baby and keep them close!
2. Run a timed mile, 1-2 times per week. I plan to gradually work toward a 9:00 minute mile then ultimately back under 8:00 (my goal pace for a PR 5k). I did my first timed mile last week and barely kept it under 10 minutes – 9:51, see below. Between carrying an extra 20 pounds of weight I need to lose, and not having run much since last October, I knew it would be a challenge. Progress not perfection, they say! In my defense, the last leg of it was up hill and against wind, not the ideal elements for a strong finish. I plan to do one mile per week on this same route, and one per week at the track or a flatter terrain. Doing 1-2 timed runs per week will allow me to incorporate what will feel like a little bit of speed work and push my lungs & legs to get faster over time. Keeping it low in mileage (one mile) will help prevent any injury or strain on my body by potentially doing too much too fast.
3. Sign up for a race. This always gives me the focus I need for training. Several runners in our Living Fit run crew have signed up for the M3S Sports FORE! Miler on Thursday, May 28. This gives me two months to work up to running four miles at a pace I can be proud of.
Well, guess I’d better stop talking and start walking. Heading out for a quick run now. Good luck in your journey and hope to see you out on the trail!
We’ve been following Living Fit runners, Peggy and Jen, on their journey to conquer the “Orange Effect” workouts at OrangeTheory Fitness. They both took on a six week challenge to push their bodies to the limits and each saw varying benefits. Jen noticed an improvement in her strength, stamina and overall athletic performance, while Peggy worked tirelessly to achieve a 10 pound weight loss!
Here is what the ladies had to say after putting OTF to the test for six weeks…
OK, so I’m hooked! I was excited and nervous when I started out on this OTF journey. Now I’m just plain excited! During the 6 week Weight Loss Challenge I’m happy to say that I lost 10 pounds. I didn’t win any cash or swag awards, but the changes in my body, stamina, and overall feeling of well being are reward enough. I even completed three of the 90 minute sessions. Yes, me – at 59! Who knew?!
Jen (another Living Fit runner that took the OTF challenge) and I went to the beautiful gala at the end of the challenge held at Scioto Reserve Country Club. What an outstanding venue for the grand finale. It was fun to see everyone all dressed up – even hard to recognize some of the people without their workout garb and blood, sweat and tears! We enjoyed cheering for our home studios (Jen/Dublin, me/Hilliard). And we were very happy for all of those that did win the big cash awards and prizes. Congratulations to all!!
With long work days last summer, I slipped back into some lazy habits of not working out regularly, and I had been lacking motivation. So, I was excited for this opportunity to participate in OTF’s 6 week Challenge.
Orangetheory Fitness is broken into intervals of cardio and strength training using treadmills, rowing machines, weights, TRX suspension trainers and free weights. Each class includes up to 36 people. It is heart rate monitored training that is designed to target a specific heart rate that will stimulate metabolism and increase energy. The result they are looking for is known as the “orange effect” which allows you to burn calories for up to 36 hours after the workout. Hence the Orangetheory! Makes sense right?!
As we always say, we are not doctors or medical experts so please consult your own physician. These tips are based on our own experiences and conversations with our own OBGYNs!
You are growing a human! Not only do you need to consider your own health and happiness, but now you’re responsible for another life. Our doctors encouraged us to be as fit and active as our bodies felt comfortable. We – Christine & Teresa – continued to run and yoga through out most of the first two trimesters, then modified more in the third trimester (run/walking, walking and slow flow/pre-natal yoga).
Five things to keep in mind if you want to stay active during pregnancy…
Ten FIT-related things to buy or register for…
*Our run this past Saturday consisted of several moms, including two nursing mommas & a momma-to-be, sweating for two!
If you are NOT nursing, you can skip this read and probably go back to your pre-baby fitness & diet routine (after doctor clears you of course). I nursed both babies so milk supply was a big issue for me. Personally I wanted to get back to running as soon as possible [and lose some baby weight], but the sweatier I got, the more I would notice a drop in my milk supply. Keep these tips in mind for boosting/maintaining your supply;
Five tips for boosting your milk supply…
Sneak oats into granola…
or homemade lactation cookies!
And lastly, a few more tips for FIT mommas that are nursing…
–> Click HERE for Teresa’s personal weight loss journey following baby #1 <–
Baby #2 – 32 weeks
Additional articles, blog posts and resources…
Photo credits: Fuelbelt.com, GummyVites.com, #LivingFitColumbus
If you are a snacker, you need to have these in your house! These little bites are way cleaner than cookies, but can still curb the sweet craving we all occasionally get. There are varying recipes you can utilize based on your taste buds and nutritional needs so check the internet for variations!
Peanut Butter Oat Balls (aka Energy Bites or *Nursing Superfood)
Mix ingredients together, roll into balls and refrigerate until ready to serve/snack. They are delicious! They are also clean and full of benefits including protein, fiber, energy, antioxidants and omega3s (chia).
*Note: We referred to them as a ‘nursing superfood’ because some of the ingredients are known to helpful when it comes to milk supply, including oats and flax. Unless you are a milk goddess, if you are nursing a baby and working out, you are likely concerned with your supply! So make ’em, eat ’em and nurse away!
A few other delicious variations….
5 Minute Protein Peanut Butter Energy Bites by Ambitious Kitchen (very similar to the ones we made, but utilizes protein powder, coconut & lists nutrition information)
Gluten Free No Bake Peanut Butter Energy Balls (less sugar for those of you who are super disciplined!)
Enjoy!
Krema & Crazy Richard’s PB are sister companies and both local to Ohio. We love them both!
For the love of running, golf and of course Dublin, we are excited to announce that we have
two race entries to give away! The second annual FORE! Miler is right around the corner, happening right here in Dublin on Thursday, May 28th. Several of our runners participated in it last year and decided to make it one of our annual races… check out our post-race recap HERE.
We’ve participated in several M3S races over the years, Cap City being another favorite. We’ve also previously interviewed race director David Babner, and discovered his love for the four mile distance he is known for.
There will be two separate drawings…
Drawing for entry #1 – Group Run
Drawing for entry #2 – Social Media challenge
Participants that complete the following steps will be eligible for one free race entry.
Deadline to enter is March 14th at midnight. Winners will be randomly selected and announced on March 15.
Disclaimer: contest is only open to readers within the United States. Living Fit [Columbus] has not earned commission on this giveaway item.
I met Amanda through my ‘day job’ at Olentangy Local Schools. She is a certified health coach for our district and works with our staff to promote wellness and work fitness into our daily routines. She was kind enough to let us interview her for our a March spotlight…
Expertise [Bio]:
Amanda Spring has been involved in the fitness/healthcare industry for over 14 years. She is certified as a Clinical Exercise Physiologist through the American College of Sports Medicine as well as a Certified Health Coach through the National Society of Health Coaches. She is currently employed through Mount Carmel as the Olentangy Local Sch
ool District Health Coach for the facility. She has worked in clinical settings such as Cardiovascular Rehabilitation Phases I-IV and Cardiovascular Stress Testing and has held several roles including Personal Trainer and Group Exercise Instructor/Manager. Her experience encompasses a variety of demographics ranging from adolescents, athletes, individuals with disabilities, and the elderly.
Amanda’s alma mater is Indiana University, where she studied Kinesiology with a major in Exercise Science and a minor in Nutrition. In her spare time she enjoys trying different types of exercises and being outdoors.
What is your motivation for LIVING FIT?
To take care of my body… it’s the only one I am going to get! I like to have a balanced approach to fitness, wellness and healthy living. I enjoy making people feel good about themselves and seeing people have personal successes. That keeps me motivated.
How did you get into the health and fitness profession?
From a young age I always had a passion for exercise and health. Once I got into college I realized that I should make a career of it. I started out working in the college fitness facility, personal training and teaching group exercise classes. My first job out of school was a Personal Trainer/Group Exercise Manager. I enjoyed health so much that I wanted to do the clinical aspect as well. From there I went on to work in a hospital in Cardiovascular Stress Testing and Cardiac Rehab. As an Exercise Physiologist, I was able to run the stress test along with starting IVs and administering medication for the pharmacological stress test as well. I was also able to be a part of the Code Team in which I served for 4 years and instructed my own 12-lead ECG class. It was a very rewarding to be a part of saving lives. I truly believe that this job made me appreciate people and life so much more.
I also had the privilege of running a Wellness Program in Michigan where I worked in a fitness and clinical setting. From there my husband’s job moved me to Ohio where I accepted a Wellness job at Mount Carmel Hospital performing health screenings and wellness checks for employers. Before I knew it, I was assigned to work specifically for the Olentangy School District Staff. This job is amazing because I am able to utilize all my work knowledge that I have gained over the years. I’m able to perform ongoing health screenings for staff, teach a variety of fitness classes, act as a health coach and coordinate health events. It’s a very unique job because it’s the first school district to have a full time onsite Health Coach. I enjoy it from all aspects of health and fitness.
What is one of your Favorite FITness memories or accomplishments?
My favorite fitness accomplishment was helping a patient through all phases of their diagnosis of coronary artery disease. This was rewarding to me because I assisted and educated this patient through their pre-op, phase I-IV of cardiac rehab, yearly stress test and I was able to personal train them. The patient was not only able to improve their unsteady gait post-surgery, they also learned to love exercise and make it a regular habit. This was a great memory because what once was fear in someone became an accomplishment for two people!
Tell us about some of your favorite FIT things!
We often meet up for coffee after group runs and events. What is your go-to order?
I like to order regular coffee with a little skim milk, splenda and a dollop of coolwhip. Yum!
What is one thing people may not know about you?
I have an identical twin sister. We still share clothes to this day.
Thanks Amanda, for both your time and your inspiration to others in and around Columbus! Hope you can make it to a group run someday!
[by t gellenbeck and c loncaric]
We were excited to get an invite to the friends & family grand opening of CorePower Yoga in the new Easton Gateway location last Thursday night. Some of our favorite yogis and studio owners around Columbus have practiced with and even been certified by CorePower and we welcomed the opportunity to check it out.
The Media Tour:
Upon arrival, we saw lots of smiling faces and were greeted promptly by Elizabeth, the studio manager of the Short North location (also recently opened). She showed us where to drop our gear, gave us a tour of the facility & introduced us to DeDee, the Easton location studio manager, who would lead the practice that night. We met several other yoga instructors, sipped on the delicious Teavana winterberry green tea and of course, hit up the Shutterbooth. We were SUPER thankful to get a goodie bag and felt a little like royalty…
Class/yoga practice:
Teresa didn’t stay for the heated class (blame her giant 38 week belly!), but Christine gave it a great review…
For more details on CPY’s Yoga Sculpt class, check out their blog post, Yoga Sculpt: What is it and am I ready?
Overall:
This was a first class experience! The event was amazing, the class was hot & sweaty, the people were friendly and the facilities were top notch. Although a bit pricier than some of the local studios we are accustomed to visiting, sometimes you get what you pay for. The spa-like amenities including upscale locker room & option to shower (now you can practice HOT before or during work!), and the boutique-like retail section set it apart. Also many packages include access to their 140+ nationwide locations, so you can visit a studio while you’re traveling.
Here are some up close pics of the event & facilities…
The retail section carries a variety of yoga brands & apparel
The check in area allows you to sign up, sign in and meet all the amazing staff!
The event was filled with great people & free samples from a variety of vendors…
And the tour included showing off the pristine facilities, including two [heated] studios, and men & women’s locker rooms with full showers…
More info from CorePower:
CorePower Yoga roots an intensely physical workout in the mindfulness of yoga, helping students to change their bodies as well as their lives. Tess Roering, Chief Marketing Officer of CPY states, “We know the active Columbus community shares in our commitment to living stronger, both mentally and physically, and we can’t wait for them to experience the magic of CorePower Yoga.”
Class information can be found on their site CorePowerYoga.com.
Living Fit [Columbus] 