Guest bloggers

SHOUT out // Beatz Fitness

Guest post by Ciera B // Read more about C on her blog @ agirlsguidesite.wordpress.com

I have been enjoying Zumba for a few years now, but haven’t found my home. I constantly am trying out new gyms and instructors, but nothing has ever truly stuck with me. Recently I was suggested by a friend to try out Beatz Fitness and thought I’d give it a try. There are two locations one in Westerville and one in Powell (a new one is on the way too) so I went to the Westerville location and immediately fell in love!

Processed with VSCO with f2 preset

The instructor Bobbi is very lively and an amazing instructor. The dances incorporate many moves that truly work out different parts of your body. It’s hard to enjoy Zumba if you don’t feel the music, but Bobbi’s playlists includes a wide range of very up beat music that truly makes you want to dance! The steps can get very intricate, but that is something I enjoy because I am always up for a challenge.

Every time I leave the studio I am sweating and out of breath, but in the best way possible. The Zumba class is an hour long, but the time passes quickly while dancing. I truly believe going to Zumba is an amazing workout especially when you invest yourself in the dance and the moves.  It is definitely a very different type of workout that leaves me in an energized and excited mood for the rest of the day.

Even though I have been going to this specific Zumba class for months now, Bobbi loves keeping all her classes fresh and different for people who are committed to going and want to learn more songs, dances and moves. I would recommend this class for anyone who has ever loved to dance and wants to change up their workout!

IMG_3928

Beatz Fitness class schedule

Processed with VSCO with f2 preset

Beatz Fitness Studio in Westerville

Advertisements

Guest Post: Five Yoga Poses for Winter Glow

Hope you all had a wonderful Thanksgiving!  We had plenty of time to shop, decorate for the holidays, find a tree, get some miles in with friends and of course, eat!

Although many of us may have overindulged in sweets this past weekend, its a whole new week and time to get our sweat on!  Yoga is one of our favorite ways to cross train for running and we love to hit the mat.  One of our readers, Beth Martel, submitted this guest post to get you back into the groove.

Guest post by Beth Martel: Five Yoga Poses for Winter Glow 

Winter is usually very rough on our skin. Many people experience dryness, paleness and dullness on their faces. The low temperature, indoor heat and outdoor cold can be damaging on the skin. The good news is that you no longer need to invest in heavy creams and serums for the cure. Yoga is here for your rescue! There are some beautiful yoga poses which can lead you towards fresh and young skin during the cold winter months. Yoga improves your blood circulation and increases the availability of vital nutrients. Increased blood circulation also speeds up the removal of cellular waste and toxins giving a fresh look to the skin.  So grab a mat and take a look at these five yoga poses that will help you get that dream winter glow!

1. The child’s pose:

The child’s yoga pose concentrates blood flow to the face which relaxes the mind. It is like dropping of all your worries on the yoga mat and forgetting all the stressors. Take a few deep breaths while you are in this pose. For doing the child’s yoga pose, bend your thighs and stretch your face ahead just like you are facing the ground.

Screen Shot 2016-11-28 at 2.30.07 PM.png

Figure 1: Child’s pose image via one of our fav yoga studios, VPower Yoga 

2. The (straddle) forward bend:

This yoga pose will oxygenate your body and the weight will fall off your shoulders and back. Take about 8-10 breaths in this pose. Take your feet and legs wider than your shoulders and bend down over your legs. Now, touch your arms to your ankles.

Sidenote from Living Fit & Pop Sugar:  this is a great stretch for runners to get those hammies (hamstrings) lengthened… muscles all too commonly shortened by distance running! 

yoga-pose-wide-legged-forward-bend-edit

Figure 2: Straddle forward bent pose; image via PopSugar 

3. The shoulder stand:

In this pose, your blood flow would be reversed and your flow will be greatly increased. This helps reduce stagnation which is common in winter & leads to many skin issues such as wrinkles and acne.  Take your feet and legs hanging up in the air and just lie a little on your shoulders.

Screen Shot 2016-11-28 at 2.37.06 PM.png

Figure 3: Shoulder stand image via @yoga_whisperer

4. The wheel pose:

The wheel pose requires you to lower down on all your four limbs. To follow the wheel pose, bend your knees and place your feet flat on the floor. Bring your hands to the place near your face and press your palms onto the ground. In this pose, your elbows would be facing the sky. Keep holding this breath for 10 breaths and relax.

Screen Shot 2016-11-28 at 2.43.30 PM.png

Figure 4: Wheel pose image via LivingFit Columbus & Sherry Fair of Fair Trade Yoga

5. The corpse pose:

The corpse pose (or as we like to call it, Savasan!) is the easiest and the simplest yoga method one can do. It just involves laying on your back and focuses on relieving stress and tension from your body. You will notice that your skin, face, jaw and sinuses are relaxing. For this pose just lie straight on your back and relax!

yoga-pose

Figure 5:  Corpse pose image via @HarborYogaStudios

Author Bio:

This post was written by Beth Martel. She is a mother of two, a medical professional and a humanitarian. She blogs Amazon reviews and products at HealthyRecharge.com.

beth-martel

 

Fears, thoughts and fitness goals of a 50 something year old…

Guest Blogger – Peggy Bohn

Right after I decided to go to Orangetheory Fitness Hilliard and join the 6 week Columbus Weight Loss Challenge I thought: WHAT WERE YOU THINKING?!?!  At almost 59 years old I’ve been in and out of shape [mostly out] for the last several months with a myriad of very lame excuses.  But with week three of the challenge in the books, I have recommitted to working out at 5 a.m., am seeing results and beginning to uncover that habit-forming love of physical activity I’ve been neglecting for a while.

A few weeks back, two of us from the Living Fit Columbus run crew, Jen Bondurant and myself, decided to take Kelly Rauch from OTF up on the challenge.  Jen goes to OTF Dublin (and so does Kelly) so the challenge has also included the friendly competition between the two fitness centers.

Kelly introduced me to Stephanie Young, owner of the Hilliard Orangetheory, and the games began!  I was really nervous at first, but Stephanie put me at ease from the beginning.  Explaining that I was competing with myself, not the others in the group, relieved much of my anxiety right from the start.  My fear turned to excitement as she explained the program and set me up with one of the new OT Link Wrist Options. She then took my weight and pictures (ugh!).

 

My fears of people looking at me and judging me or comparing themselves to me dissolved quickly during my first session.  NO ONE was looking at me, everyone is busy working their own program, paying attention to their heart rate, calories burned and points (one for each minute of training at 84% or higher of your maximum heart rate) on the overhead monitor.  We’re all busy listening to the coach, pushing ourselves and moving from one station to the next – not bothering to look at others.  It’s becoming more like a family experience.  I’m seeing some of the same people and getting to know the coaches.  I’ve been mixing it up by going before work, after work, on weekdays and weekends – whatever fits my schedule best.  Although I’m enjoying the variety, the 5 a.m. sessions leave me feeling rejuvenated and ready to conquer the day!

IMG_1774

We’re half way through the Ultimate Weight Loss Challenge and I’m feeling lighter, more energetic and just plain happy!  My key goals are to increase my fitness level by increasing my strength and endurance and also to lose weight and feel better in my clothes.  After only three weeks, going at least three times per week, I am thrilled with the progress.  I’m also making better choices in my diet and squeezing in walks and yoga when possible. I’m not likely to win the weight loss challenge, but that wasn’t my goal in the first place.  One person in one of my sessions has already lost more than 30 lbs – hurray for him!!

I will definitely be continuing to attend OTF Hilliard at the conclusion of this program.  They’re a part of my fitness family and I look forward to getting to know them all better, as well as venturing down this path of a renewed love for exercise.

Peggy is one of our Living Fit run crew members and has been featured previously on our blog…  

 

Fit Momma Monday: First Trimester Side Effects

Several of our Living Fit gals either are or have been pregnant while running & staying fit so we wanted to start a forum for giving some fit mom advice!  Keep in mind we are just enthusiasts and not experts, please consult your doctor before developing a plan that works for you.  We hope to feature these postings on various Mondays through out the month, send us ideas if you have any! 

My Pregnancy: Five First Trimester Side Effects & How I Stayed Healthy Through Them!

Guest Blogger – Christine Loncaric [read more about her HERE!]  Screen Shot 2016-01-11 at 4.12.12 PM

I’m Christine – a runner, yogi, and all around active momma! I have a 2.5 year-old daughter, and am pregnant with baby #2, due in June!

The first trimester of a pregnancy is exciting, but filled with a lot of changes – you are carrying around the most wonderful secret, but also dealing with some rapid shifts in your body & hormones. Now that I have entered the second trimester most of these side effects have diminished, and it feels like a good time to look back on the first few months of my pregnancy.

1. FATIGUE

I started feeling the regular first trimester fatigue sinking in around week 7 of my pregnancy. I felt normal through most of my work day, but by the time 4-5pm hit, I was ready to sit, or even sleep. With a normally busy life, and a toddler at home, this was definitely an unwelcome change! There were days that driving home from work and fixing dinner for my family felt like climbing a mountain. A couple things kept me going during the week: early morning workouts and access to a gym at my workplace. With shortening winter days (it’s dark before I get home from work) and the tiredness I felt in the evenings, I had to consistently move my workouts to the morning or lunch time. I try to follow a “do the opposite” rule for myself during pregnancy: If I’m struggling with energy level during the day, despite sitting and not exerting much at work, I commit to a lunch time workout, or a 30 minute walk during a chunk of free time in my schedule. If I feel completely exhausted and have been on my feet chasing a toddler all day, I let my body rest without guilt. This serves me well during all stages of pregnancy.

2. CRAZY HORMONES & MOOD SWINGS

This is an ugly truth for me during the early months of pregnancy. I would be happy one minute, and anxious or frustrated (for seemingly no reason!) the next. Since becoming a mom a couple years ago, running and yoga have been my favorite way to clear my head and relish in some “me time.” I knew that in the midst of my unpredictable pregnancy hormones it was more important than ever to carve out time for myself. I found a pre-dawn yoga class I love and joined a running group in my neighborhood, which gave me a couple days of workouts I could do early morning. It has been amazing to stay active and not have to jeopardize time with my family. The biggest adjustment was moving most workouts to the morning, before the evening fatigue set in!

3. BLOAT  A woman measuring her belly : Free Stock Photo

I love my body and everything it can do, but it can be frustrating to go from a fairly flat belly to a lumpy one. It’s not just vanity, but comfort too – skinny jeans with a button just aren’t comfortable all day when it looks like you ate too many burritos for lunch. Luckily, I work in a casual environment where boyfriend jeans or loose fitting tops are the norm, but my changing midsection was very obvious to me in my tight workout gear. A yoga class should be a place of zero judgement, but it is important to me that I feel good in the clothes I wear to a studio so I can have a mindful, focused practice. My husband surprised me with a pair of Align yoga pants [pictured below] from lululemon athletica which have been my favorite thing to put on lately. They have a higher rise and feel wonderful on my growing belly – perfect for the transition from bloat to bump. I was also given a pair of Maternity Chaturanga Tights yoga leggings from Athleta for Christmas that I can’t wait to put to use!Align Pant

Align Pant from lulu pictured above

4. NAUSEA & CHANGES IN APPETITE

Morning sickness and food aversions are the norm for a lot of pregnant women. I am fortunate that I never actually got sick, and my nausea was usually a sign that I needed to eat something. Again around lucky week 7 I stopped wanting any kind of raw vegetable, which threw a wrench in a diet usually filled with big salads for lunch and dinner. It would have been easy to fall into the carb trap (bread & crackers always sound good!), but instead I moved from raw to roasted veggies. I roasted everything – broccoli, butternut squash, sweet potatoes, tomatoes, cauliflower, green beans, etc. – and loved it all. I always keep a jar of my favorite pesto sauce in the fridge, so veggies, a lean protein, and pesto become a staple for me. It served double duty – foods that appeased my food aversions, and healthy foods that are good for both baby and me.

 

5. CHANGES TO WORKOUTS

Staying fit throughout my pregnancy is a priority of mine, but being mindful of my body and growing a healthy baby comes first. My first doctor’s appointment was around my 9 week mark, and even though I’ve been pregnant and had a healthy baby before, I still wanted to check in with my OB/GYN to make sure I was making safe decisions. My doctor knows how the importance of my active lifestyle and encouraged me to keep up my normal workouts with one big change: Hot yoga had to go. My favorite classes are at Harbor Yoga where the heat and intensity are high–temps can rise near 100 degrees with a high level of humidity. I am now sticking to heated classes that don’t go over my body temperature and have always felt appropriately challenged and safe. I’ve been to heated classes at Balanced Yoga and Go Yoga that I love, and plan to check out a pre-natal yoga class at those studios soon. As for running? My OB encouraged me to run to 7 mile race I had already registered for (it’s in one week!). Her comments are always reasonable and rational to me – if my belly feels heavy, try a maternity belt. If running gets too hard on my ligaments, slow down and speed walk. Other than that, I listen closely to my body. I stay hydrated and am not afraid to step back on intensity level or weights during weekly boot camp classes, but am still moving a lot and even trying new workouts (I tried my first Orange Theory Fitness class during my first trimester!). It can be hard for me to admit when it’s time to scale back, so I feel so thankful that I have a doctor who has helped me brainstorm ways to stay active and fit.

Christine pictured on the right; pregnant & fit @ OTF!

Thanks C!  Looking forward to more Fit Momma Monday posts from several of our runners and readers! 

Photo credits:  lululemon.com, freestockphotos.biz & Living Fit Columbus!

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!

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.

  1. 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!

  1. 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.

  1. 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!

Dublin 5K-40

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

Pan-Seared Salmon: Detox the weekend & skip the McDonald’s

Several of us enjoyed Easter festivities over the weekend which often includes delicious [and not always  IMG_0013healthy] treats like chocolate, Honeybaked Ham, cheesy potatoes, and baskets full of candy.  This delicious ‘Nothing Bundt Cake‘ [pictured right] was on our Easter brunch table… yummy, but laden with calories!

So if you’re like us and you’re ready to DETOX from all that sugar and saturated fat, we’ve got a great recipe for you this week!

 

[Guest Blog Post by SK Palmer]

After a long day, I know how easy it is to just stop on the way home at McDonald’s.  Maybe you get a salad, maybe not. That’s not typically the healthiest idea in the world, so here’s a dinner recipe that will make you forget all about the McDouble.

Pan-Seared Salmon with Kale and Apple Salad

Ingredients
Four 5-ounce center-cut salmon fillets (about 1-inch thick)
3 tablespoons fresh lemon juice
3 tablespoons olive oil
Kosher salt
1 bunch kale, ribs removed, leaves very thinly sliced (about 6 cups)
1/4 cup dates
1 Honeycrisp apple
1/4 cup finely grated pecorino
3 tablespoons toasted slivered almonds
Freshly ground black pepper
Directions (Makes about four servings)
Bring the salmon to room temperature 10 minutes before cooking.
Meanwhile, whisk together the lemon juice, 2 tablespoons of the olive oil and 1/4 teaspoon salt in a large bowl. Add the kale, toss to coat and let stand 10 minutes.
While the kale stands, cut the dates into thin slivers and the apple into matchsticks. Add the dates, apples, cheese and almonds to the kale. Season with pepper, toss well and set aside.
Sprinkle the salmon all over with 1/2 teaspoon salt and some pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-low heat. Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on one side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch, about 3 minutes more.
The total time that this will take is about thirty+ minutes – I know that it seems like a long time, but I promise that it’ll be worth it when you’re feeling good about what you’re eating without ruining your workout!

Pan-Seared Salmon with Kale and Apple Salad

Pan-Seared Salmon with Kale and Apple Salad

Recipe & Photo Credits: Food Network

Blogilates

[Guest post blogger S Palmer] 

Cassie Ho;  entrepreneur, blogger, fitness instructor.  We’ve all made our way to her blog, Blogilates; Fitness, Food & POP Pilates – or channel some how. It could’ve been through a friend or perhaps it simply came up on your recommended YouTube. It doesn’t matter how you found her, it’s just important that you did.  Her workout videos are helping thousands of women (and men) across the globe to get fit and eat clean. But at the same time, she’s made it fun… wait what? Exercise fun? I’m fifteen (almost sixteen, if that’s important) and through some quick blogilates videos and healthy snack suggestions, I was sucked into this lifestyle as well.

In addition to her videos, Cassie has also written a book, started her own clothing line & produced products including water bottles & yoga mats.  Many products feature various inspirational mottos, trying to spread encouragement whenever you may need it…

  • Train like a Beast, look like a Beauty  Happily
  • Dream it, Do it
  • Rise and Shine, Exercise Time
  • Healthy is Happy
  • Happily Ever Active
  • Sore Today, Strong Tomorrow

Cassie has inspired millions of viewers and readers to have an active and healthy life; still making it fun in the process. Which is honestly what a lot of us need, especially when we think we’re too busy or it’s too hard.


Watching her videos or reading her blog posts make it feel like you have a personal connection with her.  Which is most of how I think she’s gotten this huge fan base. That’s the best part though, all she’s done is be herself and through this, changed the lives of millions of people.

Keep it up Cassie!

Photo credits to blogilates.com

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!

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