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. 🙂
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
Directions
Honey Roasted Almonds
Recipe & photo credits: Myrecipes.com
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.
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!
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.
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
[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…
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…
[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…
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…
Here are some Half Marathon example goals from YogaOnTheRun…
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!
For other tips on RACE WEEK PREPARATION, check out our previous post HERE.
Info & photo credits to…
Several of us enjoyed Easter festivities over the weekend which often includes delicious [and not always 
healthy] 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
Recipe & Photo Credits: Food Network
We first visited The Butcher Shop Fitness back in January when we were testing out our Class Pass. Rachel Wilson had told us about it during our interview with her and Class Pass highly recommended it. On one visit we tried Lagree Fitness and on another visit, a few girls took the spin class. We were impressed! Very challenging workouts, a clean facility and welcoming staff. 
“The Science of Lagree Fitness” explains benefits of the Megaformer class including
muscle tension, progressive overloading, cardio and more
Too focused on form to smile… but did enjoy it!
We were excited to take another visit with our Living Fit run crew a few weekends ago, this time with Rachel as our instructor. The Lagree Fitness class uses the Megaformer machine and has been referred to as ‘Pilates on Crack.’ You utilize a slow, controlled movement and WILL shake & burn!
Their website explains the workout as follows; Our Butcher Shop Group Class is a 50 minutes of Lagree Fitness, a high energy, body transforming workout. The class incorporates strength training, cardio, core strengthening, stretching and endurance. Butcher Shop Group Classes are all-inclusive classes meant to be a one-stop solution replacing the cardio elements of your workout in addition to the muscle building elements. Our classes are dedicated to creating long lean muscles increasing endurance and flexibility.
Here’s a photo recap…
Instructor Rachel, giving the girls hands-on instruction and correction
Aggie striking a pose after class
Team Living Fit Columbus with Lagree instructor, Rachel Wilson
Rachel is a great instructor, providing hands on correction, visual examples & easy-to-understand explanations. Equally as important is her upbeat encouraging vibe, great music selection and willingness to pose for post-sweat group photos. 🙂 We’ve also taken several of her barre-OM classes in which she uniquely combines her love of barre and yoga.
The Butcher Shop is definitely a good place to check out if you want to challenge your body with something new! The classes are a change from our norm of running and yoga, which is always a good thing for your fitness routine.
Other details:
[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…
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
Well, training season has truly began! Everyone is into weeks 2, 3 or 4 of their training schedules, #ptownrunclub kicked off and… its SPRING! Longer days, more sunshine, better running conditions all together. Minus any potential rain storms, of course. But we’ll take raindrops over ice & snow any day!
As part of our winter fitness challenge, many of our regular runners reflected on goals for their 2015 year. Since we are all lovers of running and yoga, all for different reasons, we thought it would be fun to write our goals down and share them with each other and well, anyone reading this post! So here goes, check out our goals below…
* * * * * * * *
Teresa [Burris] Gellenbeck
Miles goal: 12-15 miles/week = 50+ miles/month
Mat goal: 100+ minutes/week (2-3 sessions/week; 1 class at a studio, 1-2 sessions at home)
Other 2015 fitness goals: 
* * * * * * * *
* * * * * * * *
Lan Nguyen
Miles goal: 15/week (with exception of 2 weeks following marathon)
Mat goal: 120 min/week 
Other 2015 fitness goals:
Lan is one of our regular LFC Guest Bloggers. Check out some of her previous posts, including her feature on #whyirun
* * * * * * * *
Peggy Bohn 
Miles goal: 12-15 miles/week = 50+ miles/month
Mat goal: 100+ minutes/week
Other 2015 fitness goals:
Check out our previous post on Peggy & Fitness after 50!
* * * * * * * *
Amanda Racanelli
Miles goal: 20+ miles/week 
Mat goal: 60 minutes/week
Other 2015 fitness goals:
Check out Amanda’s previous post on #whyirun
* * * * * * * *
* * * * * * * *
Leah Wegesin
Other 2015 fitness goals:
Check out Mahvish’s previous post #yogamatters
Good luck to all our running yogis as they set out to conquer their 2015 goals.
Here’s to fitness, fun & good health!
We have been lucky enough to meet up with Rachel Kerr several times in the last couple of months. We first met over coffee and have since collaborated on some fun fitness projects.
A little bit about Rachel… 
Rachel grew up in West Virginia and has lived in Columbus for the last ten years. She’s spent years working in marketing & events, yet recently realized she’d be much happier working in her yoga pants! Rachel followed her passion and sought out to complete her 200 hour YTT certification, while planning The Beauty Barre, a space for women to be empowered. Her BB site has plenty of goodies for the fitness lover including healthy recipes, powerful workouts, killer retreats and a daily dose of happiness.
When she isn’t planning events or teaching yoga classes, Rachel spends time with family & friends. She loves all things healthy, including yoga, barre, hiking, biking, boating and anything involving the outdoors. We keep hoping she’ll join us for a run sometime!
As of this interview, she is busy teaching at VUE Columbus, V Power Yoga, Bend Active, System of Strength and Fair Trade Yoga Studios.
TOUR OF COLUMBUS
We’ve been touring Columbus to visit Rachel at various locations. Our first class with her was a hot Vinyasa Power Flow at VUE Columbus. It was a beautiful venue and surprisingly, heated right up, even in the middle of winter. We enjoyed her 60 minute flow and all [of course] headed for coffee after.
Our latest collaboration was a RUN + YOGA event at Bend Active. The runners met at Bend for a 3.1 mile loop around Upper Arlington – check out our route HERE.
After the run, Rachel led us in a 30 minute YOGA FOR RUNNERS class, focusing on stretching, hip openers and specific poses & sequences great for runners looking to cross-train, gain flexibility and/or prevent injury. Check out our previous post on Running, Yoga & Hips and check out our flow below!
FIT SPOTLIGHT
We did a little Q & A with Rachel on all things FIT. Here is what she had to say…
What is your motivation for LIVING FIT?
I want to feel good and live life to the full potential. It’s hard to do that when you feel sluggish, mentally unhealthy, or just unhappy in your skin.
What does your daily diet look like?
I eat ALOT. A past roommate once told me it’s funny how much I eat. Due to that I try to eat pretty healthy, but I don’t prohibit myself from anything. I typically have a protein shake and coffee in the morning, mid morning snack of apple and peanut butter, salad with pita for lunch, mid evening snack of randomness and dinner to include veggies, fish and some type of potato. I believe red wine and chocolate should definitely be included in the food pyramid.
We definitely agree!
What are your favorite ways to sweat?
Power Vinyasa Yoga or some type of boot camp class. It’s really hard for me to workout alone so I love the energy and atmosphere a class and instructor bring.
We are big on meeting for coffee after runs. What is your go-to coffee shop beverage?
I’m pretty plain jane…I just love good old fashioned coffee.
Some of your favorite FIT things?
Tell us more about The Beauty Barre!
It’s a space for women to come to be empowered, healthy and beautiful. We do this through awesome workouts, restorative retreats, accountability partners, health and life coaching while surrounding you with a community of inspiring and like-minded women.
Any words of wisdom for others who want to begin or continue a FIT lifestyle?
Just start somewhere; you don’t have to wake up at 5am with a green juice or be able to run a marathon. Healthy looks different for everyone.
Anything else you would want us to know?
I love traveling [Guatemala and Aruba recently] and exploring new adventures!
We have really enjoyed getting to know Rachel and look forward to many future fitness encounters.
Most photos taken by Living Fit Columbus. Other photo and info credits to The Beauty Barre.
Living Fit [Columbus] 