Saturday, July 30, 2016

Power of Walking/Running Buddies

One of my favorite aspects of Summer Striders is that it involves a group of people who may have different individual goals but who are all looking to accomplish the same thing - have fun, get moving, and become healthier.  It's been true in my own life and research continues to support, the power of having a walking/running buddy in keeping you motivated to keep striding!  As a social person, it's just way more fun to walk/run with someone else.
Check out THIS article with more information.

Wednesday, July 27, 2016

A refreshing dip on 8/3/16

As I emailed you all, our striders group has been invited to join the last Wacky Wednesday pool party next week (8/3) for FREE!!!! 

I think the Parks Dept feels pitty for us because of the very hot temperatures we've been battling and has offered to allow us to join the festivities at no cost. 

Just think about how refreshing it will be to take a dip in the temperature controlled pool immediately after our striders training next Wednesday, 8/3.  AHHHHHHH I can already feel the amazingness!

Even if you don't want to swim, please consider just coming over to the pool to hang out and socialize for a bit.  Hope we can all take advantage of this opportunity and perhaps even start a new tradition (who says eating at Mexican at the end of the session has to be our only tradition :)


Monday, July 25, 2016

Fort 4 Fitness Discount Ends in a week

Never thought about doing a race?  Couldn't imagine being involved in a race event with 10K people?  Well, breaking news...it's an absolutely life changing event!  If you can walk two miles as of right now, you have plenty of time to train up to do the 4 mile Fort 4 Fitness.  If you can do 3.5 miles right now, you have plenty of time to train up to do the 10K at the Fort 4 Fitness.  If you are hitting 5-6 miles right now, you can train up to do the half marathon.  Seriously - think about making the commitment!

Last chance for the discounted price by going to fort4fitness.org

Register

Train

CHANGE YOUR LIFE!!!!!!!!!!!! 

....as a side perk, I always lead a group of 6-12 people up to the packet pick up on Friday night where I show you where the start/finish lines are, give you tips and hints, and point out other important race morning info such as parking and meeting up with your family/friends.  We also go out to eat at Zianos to "carb up" for race day.  It's just a super fun time of past and present summer striders coming together in a celebratory party!

Saturday, July 23, 2016

Seven Strategies to Spice Up Your Striding Success

By this time in the summer, with the heat and school looming right around the corner, walking/ running can sometimes feel boring and easy to move to the back burner.  Try these 7 Suggestions to keep it interesting and fun:

1.  Walk/run in a new location. Around Wells County, try the paved path behind Ossian Elementary School or the big rectangle around the Bluffton Schools.  Want a fun shady option?  Try the Operation Wellness path at the 4H park.  If you find yourself at Jefferson Point in FW, they have 2 marked loops around their property (an inside loop and an outside loop) that are fun and really feel kind of exotic since it weaves through all of their beautiful landscaping.

2.  Walk/run on a different surface.  Always walking on a road?  Try a path or a trail.  Oubache state park has many trails to help you spice up your stroll and make it not only more fun, but interesting.  Try around the bison pin or trail 5 or keep it simple with just walking around the lake.

3.  Take your walk/run with a friend or change up your striding buddy.  The change in conversation can feel like a breath of fresh air.

4.  Challenge yourself to change up the pace.  Interval training is all the rage to increases metabolism and burn calories, but it can also take away the boredom from the same ol' walk/run.  Add short to medium length intervals of faster walking (take more steps per minute rather than making the strides longer) or add a jog or spring burst every few minutes depending on your fitness level.

5.  Walk/run at a different time of the day.  If you're always a morning walker/runner - try a later afternoon or evening walk.  It's not a huge change, but can really feel like a completely different thing.

6.  Move your striding indoors.  With this week's heat dome it's really dangerous to be outside!  Combined with some potential monotony, moving your striding session indoors just may be what is needed to re-invigorate you.  Using a dreadmill (ehr, I mean treadmill) can be a welcomed break - try one of the preset courses and/or programmed workouts to add spice and challenge.  Also, you may find yourself being a "mall walker" at Glenbrook - ain't no shame in the game.  Come this fall, the Parks Dept opens their gym for daily walking. 

7.  Walk/run an event.  I used to do a couple races each month not so much because I love racing, bur races and charity walks offer many added benefits.  First, there are tons of people to talk to, look at, support, and be cheered on by.  Second, they are often for a good cause.  Third, there are water stations throughout the event and snacks at the finish line (I mean that alone makes it worth it).  And finally, they challenge you to push yourself to move out of your comfort zone.  I'm a BIG fan of races and charity walks and strongly encourage you to make the commitment, register, and experience the sense of accomplishment that comes with crossing the finish line (where, sometimes there are medals and t-shirts ....woot woot).

Monday, July 11, 2016

Did you know?????

 Water makes up 65-75% of an adult body.  It's important to maintain adequate hydration levels in order to maintain proper blood chemistry (including electrolytes), remove waste and toxins, replenish and repair fatigued muscles, and so much more.  Drinking at least 64 ounces of water daily is required for optimal health BUT.....that's not enough if you're sweating....for every 20 minutes of physical activity you should drink 8 additional ounces of water.  If you're traveling on a plane, you need an additional 8 ounces of water for every hour you're in the plane (plane air is very dehydrating).  Other times you need more than the basic recommendation is if you are at a high altitude (such as in Colorado), pregnant, or recovering from illness.   Also certain medications and dietary habits (high sodium consumption) can mean you should add more water to your diet.

The temperature of the water you drink has different effects.

If you drink cold water:
- it lowers your body temperature which can be helpful when working out, being outside in hot weather, or need to lower a fever.
-it quenches your thirst most effectively

If you drink room-temperature water:
-it makes you feel full so if you're trying to lose weight, it can be a good strategy to ward off hunger pangs
-it is easiest for your body to readily use so it replenishes lost fluids from things like sweating

Now that you know....drink up :) Happy Sippin'

Wednesday, July 6, 2016

Second Session Summer Striders Starts Tonight!

Want to find the fun in walking again?  Need the accountability that a walking partner/group can provide?  Want to get faster or go further?  Just need help getting out of the door or taking the first step?  Summer Striders may be just the thing you need!  An 8 week program made up of amazingly fun people of varying abilities and ages.  We have runners, interval users, new to running, experienced power walkers, walkers, and newbie walkers - you'll definitely have people to walk/run with in this group! 

Our first session is tonight (Wednesday, July 6th) at 5:30.  We will meet on the 2nd floor of City Hall.  The cost is only $10 for 8 weeks and if you want to bring your kids or other family members, the cost is only $20 for the entire household).  Didn't pre-register - no worries.  Just show up - we'll get you signed up. 

Bring a friend, co-worker, church member, neighbor, family member or come by yourself and meet some new friends! 

If you can't make it tonight, no problem.  Check out the "Schedule" link at the top of this blog - you can meet up with along the greenway.  I'll have the registration paperwork a the first 4 sessions so you can join anytime. 

Let's Stride together to a happier healthier summer!  See you there!

Monday, July 4, 2016

Summer Striders Session 2 Starts Soon!!!

Our second session of Summer Striders starts THIS Wednesday, July 6th at 5:30 p.m.  Join us on the 2nd floor of City Hall.  Can't make it to the first session?  No problem!  Click on the schedule tab at the top of this blog to find out where we will meet each week and join us there.  I will have the registration forms available every week.

Hope to see you there!

Happy Birthday America!

Just wanted to wish everyone a Happy Independence Day!!!!!