Active Living

Yoga for the Outdoor Enthusiast

January 2, 2014 By Dayton Most Metro Leave a Comment

Get your new year started off right.
If you’ve never practiced yoga before, this may be something for you. Come in and try it.

Whether you are a yoga beginner or experienced yogi, a hiker, backpacker, kayaker, climber or dreamer; developing a yoga practice will help you take your adventures to the next level. This class is designed to strengthen your core; the center of power for outdoor recreation. Poses will flow designed to open your hips, hamstrings and calf muscles. Twists will release tension in your back and shoulders. Bringing awareness to your breath will help teach patience and focus when moving through the crux of your next adventure.

THE YOGA SESSION:
Each class is designed for beginners and experienced, both men and women.
Each session will last about one hour with the first fifteen minutes geared toward the beginner – to help you understand what yoga is and its benefits. Seasoned yogis can take that time to unwind, connect with their breath and warm up for class.

WHAT YOU NEED:
Please bring a bottle of water and a yoga mat if you have one. If you do not have a mat bring a large towel. Wear fitted, comfortable exercise clothing that you can sweat in. Please arrive a few minutes early to be welcomed, ask any questions, prepare for class and relax onto your mat.

Living Up to Your New Years Resolutions

December 29, 2013 By Kim Estess Leave a Comment

With the final moments of 2013 ticking away as I type, my over-achieving type brain has been focusing on my goals for the coming year for several weeks now. I’m not sure why we, as humans, tend to see the beginning of the new year as the time to re-evaluate our lives and set new goals, but I know I’m not the only one who takes some time to reflect on where I am and where I’m going as another year draws to an end.

What can we all do to set realistic goals for the coming year and make sure we set ourselves up for success? It seems to me that the key to success is really straight forward and probably something you’ve heard a million times before–the key to success is setting SMART goals. You’ve heard of SMART goals before, right? Specific. Measurable. Attainable. Relevant. Time-bound. Okay, so we know what it means, but what does it actually mean in practice?

For 2013, I set all sorts of goals for myself. I was new at this whole blogging thing this time last year, and I saw all these other healthy living bloggers posting their 2013 goals on their blogs, so I found myself doing the same. I set personal goals, professional goals and fitness goals. I lived up to a few of them, but the main problem was that I set so many goals, I couldn’t really focus my attention on anything in particular. Aside from the SMART philosophy, if I can give you one piece of advice, it would be to set one or two important goals for yourself, and focus on those and those alone. Save the rest for future years.

I had one primary goal for 2013 though, that I really followed through with. My goal was to complete a virtual challenge called “13 in 2013“, which essentially boiled down to completing 13 running races (of any distance I chose) during the year. I truly believe that the reason I achieved this goal is because it stacked up to the SMART theory on goal setting. Let’s break it down.

Specific. Yep, this goal was very specific and very clear on what I needed to do. I had 12 months and 13 races to complete. Easy enough, and definitely not ambigious.

Measurable: Absolutely, this goal was measurable. I kept track of my races on my blog throughout the year, so I could always check my progress. I knew at any given point in the year how many races I had completed and how many more I had to go to meet my goal.

Attainable: I had never really kept track of how many races I had done before, but I never doubted that this goal was attainable. I thought it might be a stretch, especially pushing myself to get out the door for races during the cold weather months here in Dayton, but that’s what made it a goal. If it wasn’t challenging, it wouldn’t be worth aspiring to achieve. But, it wasn’t so far out there that it seemed impossible.

Relevant: Running 13 races in 2013 was a relevant goal for me as I’ve become something of a fitness junkie and running races is a fun social activity for me. Plus, it keeps me active and gives me something to blog about. Running is a hobby, so this goal fit my lifestyle seamlessly.

Time-bound: Yep, this goal definitely met the time-bound criteria. All 13 races had to be completed between January 1, 2013, and December 31, 2013. Done and done.

I can’t remember another new years resolution that I’ve ever followed through on 100% in the past, but I’m proud to have completed the 13 in 2013 challenge. As I look forward to 2014, I’m certainly going to bear this example in mind with my goal setting for the year. Because let’s face it–why bother setting unrealistic expectations for ourselves that are going to leave us feeling like crap when we can’t succeed? Set a goal that is SMART for 2014, and maybe this time next year you’ll be sitting here thinking, “Wow, I actually lived up to my New Years Resolution last year.”

Jingle all the Way…to the Jingle Bell 5k

November 25, 2013 By Kim Estess Leave a Comment

Baby, it’s cold outside…but that doesn’t mean the 5k season has to come to an end just yet. If you’re worried about burning off the last of the turkey and stuffing or if you’ve already indulged in a few too many holiday cookies and cocktails, the Jingle Bell Run/Walk on December 7th might be the perfect way to return your focus to healthy choices as we head into the heart of the holiday season.

On Saturday, December 7th, join me and hundreds of other crazy runners and walkers at the Dayton Mall for the annual Jingle Bell Run/Walk benefiting the Arthritis Foundation. That’s right, not only are you getting some exercise and burning some calories, but your money benefits a great cause as well. Though this will be my first year participating in the race, I’ve heard rumors that people go all out in dressing in their favorite holiday gear. Personally, I’m on the hunt for a pair of antlers that will stay on my head while I run. Stay tuned.

The run/walk kicks off at 9:00 a.m., with race day registration, packet pickup, and a wellness expo beginning before the start at 7:30 a.m. There’s also a Kids Candy Cane Fun Run that starts at 8:45. Rumor has it that Santa will even be making an appearance at the kids run!

Registration fees for the race are as follows:

Jingle Bell Run/Walk Adult Reg WITH Long Sleeve T-shirt: $30.00
Jingle Bell Run/Walk Adult Reg WITH Long Sleeve T-shirtJingle Bell Run/Walk Adult Reg WITHOUT T-shirt: $25.00
Jingle Bell Run/Walk Adult Reg WITHOUT T-shirt17 & Under Reg WITH Long Sleeve T-Shirt: $25.00
17 & Under Reg WITH Long Sleeve T-Shirt17 Under Reg WITHOUT long sleeve tshirt: $15.00
17 Under Reg WITHOUT long sleeve T-shirt

So bundle up, grab your Santa hat, sleigh-bells, antlers or ugly Christmas sweater, and join us for what promises to be a fun, family friendly morning!

WSJ’s “Ok, You’re a Runner. Now Get Over It” Evokes This Response From Columnist Kim

November 17, 2013 By Kim Estess Leave a Comment

A few days ago, the Wall Street Journal published a piece called “Ok, You’re a Runner. Now Get Over It.” Naturally, my social media feeds were blowing up about this article (although my sample was obviously skewered because I follow so many runners, running blogs, and other running publications.) Runners World wrote a great “come-back” piece to the author of the original, and one other blogger whom I follow regularly wrote a response as well.

My turn.

To briefly summarize the WSJ article, the author, Chad Stafko, starts out by questioning why we runners feel the need to drive around town with 26.2 or 13.1 stickers on our cars and why we wear clothing with statements like “Run Happy” even when we aren’t actually running. He also calls into question why we could possibly need running stores to sell us these types of clothes and shoes, and why publications like Runners World are popular.

His hypothesis is that runners do these things because above all else, we crave attention and want to be seen and noted for what we have done. He argues that by running outdoors, down the streets of our cities while pedestrians and motorists pass by and can’t help but see what we are doing, we runners are fulfilling some deep rooted need for attention.

Here’s my response to Mr. Stafko.

Dear Mr. Stafko,

You don’t know me, and I’m sure my opinion doesn’t actually make one bit of difference to you. In fact, you’re glad that I’m writing this letter, because that means you accomplished your goal–you stirred the pot and generated a great deal of hype around your recent Wall Street Journal article. Congratulations, you’ve managed to mildly irritate (or maybe even offend) more than 15 million people. Here’s my response to your article, written in list form to keep it simple and readable.

1. I have a 13.1 sticker on my car (and a triathlon sticker, but that’s not really the point). I am sitting here thinking about those stickers as I write this, and considering why I like having them on my car. I can tell you that no one has ever commented on them to me, and while I am driving down the road, I am certainly not thinking “wow, if feels so great to think that every car behind me knows that I’ve completed a half marathon.” So no, I don’t put those stickers on my car for attention. I put them there for myself, to remember what I have accomplished. Finishing the races that those stickers represent are some of the proudest moments in my life. Those stickers are a constant, visual reminder to myself of how far I have come and what I have accomplished. And you better believe that after I finish the Disney Princess Half, I’ll be swapping out my generic 13.1 sticker for a Mickey shaped one.

2. I wear clothes like my new Brooks “Run Happy” shirt because they are comfortable and cute. I don’t wear those types of clothes out in public on a regular basis, but rather only after I have been out on a run or at the gym. If I need to stop at the grocery store on my way home from the gym, I am not going to think twice about it. Again, it’s not a cry for attention…this is just convenience, plain and simple. And why did I choose to buy a “Run Happy” shirt? Because it makes me happy. It makes me smile. It’s a good reminder to myself that running is a privilege, not a chore. And that’s good enough for me.

3. Why do running stores and running magazines (or running blogs) for that matter exist? Because they serve a niche of the population and they serve it well! The WSJ article notes that Runners World has 660,000 subscribers and that 15.5 million people finished running events in 2012. If I was seeing numbers like that and I was an entrepreneur, I would cater to the masses, too! I subscribe to Runners World and look forward to my magazine arriving each month. I’m lucky enough to have not one, but two specialty running stores (Up and Running and Runners Plus) located within 10 miles of my home, and I frequent them both. Note to the WSJ author: these stores actually carry more than just shoes and clothes as you claim. You can buy your hated 13.1 or 26.2 stickers at these stores, for starters! Or you can stock up on foam rollers, hats, sweaty bands, GPS watches, heart rate monitors, water bottles, fanny packs, and nutritional supplements, just to name a few things.

4. Why are 15.5 million people taking to the pavement and running races each year? And why do they keep doing it when you’ve heard friends say things like “I don’t know why I keep doing this to myself” after a particularly bad race or run? I have a few theories, mostly from my own experience. Those theories are as follows:

– Running is the every man’s (or woman’s) sport. You can do it with minimal equipment, without a gym membership, and without any experience. Running can be for anyone who wants to do it.-There is ample information available for free online about how to get started and how to train. There are also 5ks practically every weekend in any given town. Anyone who decides she wants to train for a 5k can simply pick a goal race, register, print out a training plan, and do it. There are countless opportunities and resources available to runners, new and old.

–Running is a challenge against yourself. You can always strive to run the next race faster, train for a farther distance, or set any other goal you see fit. For me personally, having a fitness goal through running plays a huge part in my motivation to keep working out regularly.-It doesn’t have to be serious. There are so many fun races out there, like the Color Run or the Hot Chocolate 5k that I am doing this weekend.–Running can be a social opportunity, if you want it to be. Though I am usually a solo runner, I really enjoy running with my mom or sister when we have the time, and I wouldn’t have made it through my last few half marathon training runs without my friend Lauren for company. If you like the social aspect of running, check to see if your local running store hosts weekly running groups. I knot that ours do.

–You will be hard pressed to find another community to be a part of that is more welcoming and encouraging than the running one. One of the best parts of running a race is having other runners urge you along when the going gets tough. Though I usually hate out and back races, I love being able to cheer for the other runners when we see them ( first the elites as they whiz past me on their way to the finish, and then the stragglers at the end–especially those at the end. Because it’s not about finishing first or last, it’s about getting it done. And the running community is simply amazing about recognizing that and supporting every runner across the finish line– from the first one to the last.

In sum, running isn’t about a need for attention. More accurately, Mr. Stafko, it appears that you, in fact, actually have a deep rooted need for attention. Furthermore, the WSJ knew that by running this piece, it would cause a viral stir–because face it, mocking something that 15 million people are passionate about is surely going to get a few people worked up. So congratulations, Mr. Stafko and the WSJ–you have certainly created a buzz surrounding this piece.

My suggestion to you? Don’t knock it ’till you’ve tried it. Sign up for a 5K race, train for it, and go run. You might just find yourself relating to those 15.5 million runners in the world after all

Author’s Note: This post originally ran on my personal blog, Fabulous Fit Foodie. Make sure to check out that site for more running/healthy living related posts!

The Secret to Running is……..NOT RUNNING!

November 15, 2013 By Stephanie DePalma 1 Comment

It’s 5:45 am, the alarm goes off (gross), you drag yourself out of bed (agony), do your morning routine, throw on your workout clothes, lace up your favorite running shoes, and now for the hard part, it’s time to hit the pavement. I run in the morning before my brain realizes what I’m really doing. After just completing my first marathon I can honestly say the secret to running is not running at all! Don’t get too excited just yet, this doesn’t mean turning off the alarm and burying yourself under the covers. I have found the most effective way to run and still enjoy the time I’m on the pavement is to do interval running. There are lots of different programs out there that advocate interval running. The Galloway method, for example, recommends a 3:1 mechanism where you run for 3 minutes, walk for one minute, and repeat. I’m personally a fan of the 20:5 mechanism but everyone can find a time that works for them. The benefit of this lather, rinse, repeat style of running is that you run faster, can run longer, and still feel decent (not fabulous, but decent).

So you’re not a runner? Can’t even run for 2 minutes? No problem! As recently as March 2012 I was in that same category (seriously, couldn’t do 2 laps around the track without stopping) until my best friend Kim begged me to run the Air Force Half Marathon with her. So what did I do? I probably sulked for about a week telling myself I can’t do this, how am I going to finish, everyone is going to laugh at me when I don’t make the time limit to stay on the course, etc. After I stopped feeling sorry for myself I started looking into some couch to 5k programs. There are hundreds of plans out there, all you have to do is find the one that works for you! I decided to try a 6 Week to a 5K plan I found on Fitness Magazine’s website. The link is below for your viewing pleasure and I highly recommend the program!

Fellow Dayton Most Metro Writer Kim Estess and I before our first ever half marathon.

http://www.fitnessmagazine.com/workout/running/training-schedules/beginner-training-plan-6-weeks-to-a-5k/

After starting this program I was quickly impressed with how effortlessly it felt like my stamina, and consequentially mileage, was building up. By the end of the program not only could I run a 5k without needing to take walking breaks, but I could do 7 miles using the interval method. What’s even more impressive was I looked forward to my runs. I craved the time to myself to decompress, think about whatever floated across my mind, tune out the rest of the world with some music and have some “me” time. This program gave me the running bug and in less than a year and a half since starting running, I have completed a half marathon, triathlon, and full marathon. Trust me if I can do it, any one of you can! I had the benefit of being in decent shape before I started running, I am a Jillian Michaels DVD addict! So whether you’re already in shape, or looking for that inspiration to start working out, I promise you running is rewarding and will leave you feeling proud and accomplished with a side of endorphin highs.

It’s the Perfect Time to Try Baer Fit Chicks Bootcamp

November 14, 2013 By Kim Estess Leave a Comment

If you read my last post for DMM, you already know that I am an advocate of early morning workouts. Keep in mind, however, that until very recently, my idea of an early morning workout was one that began with me rolling out of bed at 6:00 a.m. Not anymore! These days, 5:00 a.m. and I are getting to be good friends–and I’m not even mad about it.

One of the most frequent tips you hear about developing a consistent workout routine is to find something that you truly enjoy doing–and do that. Don’t try to run if you hate it. Don’t try to swim laps if you are afraid of the water. It seems like common sense, but sometimes we get this idea in our head that we have to workout a certain way to see results. That’s not true, and it’s better to do something than nothing at all! There aren’t many things that I’d willingly get out of bed at 5:00 a.m. three mornings a week for, but since I started Baer Fit Chicks Bootcamp, (BFC) I ~~look forward to~~ can tolerate getting out of bed at dark thirty because I genuinely love what I’m waking up to accomplish.

Fellow DMM contributor Stephanie and I after our first Baer Fit Chicks Bootcamp session!

Baer Fit Chicks “proudly offer[s] an exceptional fitness experience catered to women of all ages, shapes, sizes, and fitness levels… Everyday is filled with variety! You will enjoy obstacle courses, strength training, a variety of cardio, yoga based stretching and more!” Speaking from experience, I can say that these statements are 100% accurate. On my first day of camp, I didn’t feel intimidated at all–rather, I felt welcome and immediately was treated like I was part of the “Baer Fit Chicks family.”

The women at camp encourage each other and build each other up, which sometimes provides that extra bit of motivation you need to hold that wall squat for a few more seconds or to do that extra burpee. On top of being a strong community of amazing women, BFC is taught by a fabulous instructor, Katie Ly. Katie is constantly warm and encouraging, and she continually challenges the Chicks through positive motivational techniques. I can honestly say that she pushes me to my limits with every move, just by encouraging me to bring my A Game every morning and give it my all.

Feeling proud after knocking out my first week of Baer Fit Chicks Bootcamp!

Though I was initially skeptical of why anyone would want to get up so early each day to knock out their workout, I’ve quickly become a convert. I’ve found I leave bootcamp each morning on a total adrenaline high (one of the major perks of a killer workout, if you ask me) and I am filled with energy and motivation to tackle my day. Plus, there’s the added benefit of knowing for the rest of the day that you’ve already got your workout out and you didn’t have to worry about it. And in the interest of full disclose, I’ll admit that I love thinking about how much I’ve accomplished before most of the world even got out of bed!

What makes BFC different than any other bootcamp around? Katie says there are three main elements of BFC that sets it apart.

1. FRESH workouts that are challenging, fun, varied, and can be adapted to women of any age, fitness level, or ability.

I think it’s vital to incorporate more than just planks, push ups and burpees into the workouts. At BAER Fit Chicks, we use every kind of equipment you might imagine; from battle ropes to stability balls, to resistance tubes, to medicine balls, to Gliders, jump ropes, and more! We also do plenty of team-based workout routines as well as fun boot camp “games.” All of this keeps the strength training and cardio-based workouts fresh, fun, and challenging! BAER Fit Chicks definitely know how to have fun while getting in a superb workout! What I really love about designing the workouts for BAER Fit Chicks, is that I can be creative and introduce different modalities and formats, beyond boot camp staples like dumbbells, park benches, and typical circuit routines.

2. A sense of COMMUNITY at boot camp and beyond.

BAER Fit Chicks, more than anything, is a community. We are a community of women who come together with an obvious common purpose: to be fit and healthy. You sign up to get fit, and keep coming back because getting fit TOGETHER is so much fun! An essential part of BAER Fit Chicks is the community of women who encourage, support, and inspire each other on a daily basis. The only competition you’ll find at BAER Fit Chicks is women challenging one another to bring out the best in each other. That’s just how we roll! As an instructor, I take care to conduct myself professionally, of course, but I also feel at ease in letting my guard down with my campers. I am invested in these women and our friendships. I encourage and treasure our personal connections in and out of camp. Our community isn’t limited to our workout hour. We regularly get together outside of boot camp so that we can simply enjoy each other’s company. What a concept, eh?

3. BETTER nutritional counseling than what is available at most boot camps.

It’s pretty standard at most boot camps to periodically come up with meal plan ideas, recipes, or general nutritional advice. Good nutrition is probably the most important component with anyone seeking weight loss or improved health. Thanks to Dr. Charles Baerman, BAER Fit Chicks is the ONLY boot camp in southwest Ohio with a Ph.D. on staff who is authorized to create customized Nutrition Plans for its clients. Charles Baerman does this for all of my campers for FREE. It’s a great privilege to be associated with uniquely qualified resources at BAER Fit / Your Personal Best.

If you’re interested in checking out Baer Fit Chicks Bootcamp, contact Katie Ly at [email protected]. Now is a great time to sign up, because Katie is offering 25% off the cost of one month of camp to new Chicks. Baer Fit is also offering a special “Burn the Bird” workout on the Friday after Thanksgiving (November 29) at 7:00 a.m., which is free and open to any woman who is over age 18. All you’ll need is a mat! Finally, if you have any questions about my experiences with BFC so far, I’d me more than happy to answer them.

So really, what are you waiting for!? Come join us…I hope to see you at camp!

Surviving Holiday Weight Gain

November 13, 2013 By Lauren Smith Leave a Comment

Let’s face it – like it or not, the holidays are quickly approaching. Malls nationwide have had their Christmas decor out for months now, and grocery store meat departments are being inundated with frozen turkeys for Thanksgiving. Soon enough, we’ll be faced with holiday dinners for the office, ugly sweater parties (which are basically just an excuse to get a keg – something you’re never too old for), and Mom’s infamous chocolate snowflake cookies. By the time we get around to kicking off those New Year’s resolutions, we’ll have the added guilt of holiday weight gain to tack on to those pounds we already vow to lose starting in January. But what if we took the steps now to keep the holiday weight gain at bay? It’s totally possible to survive the holidays without gaining weight, and it’s even possible to lose weight during all the festivities. How? Well, start by following these tips:

Make an event calendar. Start by listing all your planned holiday events on a calendar. Include work parties, holiday parties and any other pre-planned events that will involve food and alcohol. If you look at it on the calendar, chances are, it’s not as bad as you thought. On my personal calendar, I’ve got four parties over the next month and a half, plus celebrations on Thanksgiving, Christmas Eve, Christmas Day and New Year’s Eve. That’s what? Eight days? Eight days. A visual breakdown of your events is a helpful reminder that you don’t have to throw your diet out the window for an entire month just because the holidays seem packed full of food-driven events. Enjoy those pre-planned events, and make it a point to eat mindfully the rest of the time.

Compensate. If you know you’re going to indulge (okay, maybe binge eat cookies like you’re auditioning for the next Cookie Monster), compensate with some exercise or healthy choices made previously that day. Knowing you’re going to have a big dinner or dessert should be motivation to eat light early in the day or hit the treadmill to “earn” those indulgences.

Bring a dish. If you’re heading to a holiday party at someone’s house this year, offer to bring a dish or two to share. Food bloggers like Skinnytaste and Emily Bites offer delicious healthy alternatives to some of your favorite holiday dishes, and by doing this, you can guarantee you’ll have something healthy to snack on while you’re there.

Pack a snack. Fighting the crowds at the malls during the holidays is exhausting. Chances are, you’re going to need a coffee break (since drinking wine while holiday shopping, albeit fun, is probably frowned upon) and a serious snack break to refuel before you tackle the crazies at Bath & Body Works. Instead of hitting the food court or snagging a greasy pretzel, pack a snack from home. KIND bars, a banana or some almonds are great ways to refuel without loading your body full of processed sugars and carbohydrates that will leave you passed out behind the discount DVD box at Target in a food coma.

Alcohol or food: pick one. Chances are, both food and alcohol will be in full force during most holiday celebrations. Instead of overloading on both, pick one indulgence. That doesn’t mean you get to binge drink or eat – just keep in mind that those syrupy shots and peppermint schnapps often have just as many calories in them as a plate of buffalo chicken dip. If you’d rather eat all your favorite goodies, go light on the alcohol that night. And if you’d rather drink your dinner (I’m not an advocate for this, but hey – it happens), fill up on something healthy beforehand so you’re not tempted to hover over the crockpot of BBQ weenies.

Find alternative ways to celebrate. Our society is incredibly food-driven, and we’re taught to celebrate with food from an early age. But we don’t have to. Make it a point to organize an event that doesn’t center around eating sugar-laden goodies. Check out Woodland Lights in Centerville and indulge in a cup of hot chocolate to keep warm. Go ice skating at RiverScape and actually burn calories without sacrificing on fun. Hit up Raise Your Brush to paint and drink wine – you’ll get to take home your painting at the end of the night without the added guilt of consuming the extra calories. Dayton has so much to offer and there’s no law that says we have to focus our holiday celebrations around food.

Commit to a fitness plan. In addition to just compensating for your eating choices with some extra exercise, commit to a fitness plan before the resolutioners come walking through the doors in January like deer in headlights. Give yourself the next month to get comfortable with your new gym (or reacquaint yourself if you haven’t gone in awhile) and establish a routine. Check out some new classes and get control over your fitness plan before the bulk of the holidays set in. Once you’re in an established routine, battling the holidays won’t seem as tough. You’ll also feel infinitely more confident come January when you’re already feeling like a rockstar and you can help motivate the “newbies” with resolutions.

It’s all about balance. Last year, I managed to lose weight over the holidays and I plan to make this year just as successful. Balancing real life with maintaining a healthy lifestyle is hard – and definitely more of a challenge when faced with all the temptations of the holidays. The best advice I can give anyone is to not wait until the first of the year to get control of your diet. The holidays are jammed full of impromptu happy hours, reunions with out-of-town friends and celebrating with friends and family. Feeling in control of your diet now will give you confidence to make healthy choices when faced with spur of the moment events. Throwing caution to the wind during the holidays doesn’t change the fact that you’re still overeating and not compensating with exercise. Your body will know the difference, even if you choose not to mentally acknowledge it. Make a decision to be actively engaged with your food and exercise choices this year, and you won’t be looking at the scale in horror come January.

Yoga For The Great Outdoors

November 5, 2013 By Dayton Most Metro Leave a Comment

Drop in for one class or sign up in advance for all 3.

Whether you are a hiker, backpacker, kayaker, climber or dreamer; developing a yoga practice will help you take your adventures to the next level. This class is designed to strengthen your core; the center of power for outdoor recreation. Poses will flow designed to open your hips, hamstrings and calf muscles. Twists will release tension in your back and shoulders. Bringing awareness to your breath will help teach patience and focus when moving through the crux of your next adventure.

Please bring a bottle of water and a yoga mat if you have one. If you do not have a mat bring a large towel. Wear fitted, comfortable exercise clothing that you can sweat in. Please arrive a few minutes early to be welcomed, ask any questions, prepare for class and relax onto your mat.

DATES:
Tuesday, November 5th
Tuesday, November 12th
Tuesday, November 19th

TIME:
6:00 pm – 7:15 pm
Please arrive early so that the session can start at 6:00 pm

FEE:
Drop in $10.00 per session,
or sign up in advance for the series $25.00.
Fees will be paid directly to the instructor. Please bring cash or make checks payable to “Amy Anslinger.” Sorry, but credit card payment cannot be accepted.

LOCATION
Great Miami Outfitters
Downstairs Classroom – Participants must be able to go up and down stairs.
25 E. Linden Avenue
Miamisburg, Ohio 45342
Call Great Miami Outfitters at (937) 847-8787 or email: [email protected] to sign up or for more information.

About the Instructor: Amy Anslinger
Amy has been hiking, backpacking, kayaking and climbing for over 20 years. She has been instructing and guiding in these disciplines for over 15 years. When she started practicing yoga 8 years ago she noticed a difference in her balance, focus, flexibility and strength which transpired to the sports she loved. Now, after deepening her practice through YogaFit Instructor training she is excited to share the benefits of yoga with you.

Tips for Making the Switch to Early Morning Workouts

October 31, 2013 By Kim Estess 2 Comments

This picture was taken about three months apart earlier this year, after I started making diet and exercise a priority. Morning workouts were a key component of my success!

Somewhere over the course of the past 12 months, I’ve turned into one of those people. You know the one’s I’m talking about. The one’s who regularly get up at some ungodly hour to hit the gym. It didn’t happen overnight, nor did it happen because I am one of those crazy people who actually enjoys rising before the sun. The real reason that I decided to start working out first thing in the morning is simply this– there’s no time to make an excuse to bail. If I want to make my workouts a priority, I’ve found the best way to get it done is before I start my day. Because once I put on my wife/daughter/friend/sister/attorney hat for the day, there’s no telling how many obstacles are going to come flying at me, trying to sabotage my good intentions of working out.

I’ve heard lots of people asking the question “how do I become a person who works out in the mornings?” There isn’t an easy answer to that question, and there isn’t going to be one end-all, be-all solution that works across the board for everyone. With that said, what I can tell you is that anyone, yes anyone, can become an early morning exerciser. Did you catch that? I said anyone.

Here are a few simple tips!

1) Set multiple alarms, and set one of them far enough away that you physically have to get out of bed to turn it off. Like I just said, getting out of bed is the key ingredient to a successful morning workout.

2) Try to get to bed at a decent hour. For me personally, if I don’t get at least 7 hours of sleep in a given night, I have a really hard time functioning the next day. What that means is that I am starting to think about bed time by 9:30 most nights. My husband thinks I’m nuts, but it works for me. I know not everyone has this luxury (especially those of you will small children) but just try to do the best you can.

3) Plan a workout that you actually enjoy. Don’t love running? Don’t plan to do it at 6:00 a.m. Try bootcamp, Zumba, spinning, yoga, swimming, or a Jillian Michaels DVD like the 30 Day Shred.
4) Lay all of your gear out the night before so you don’t have to think first thing in the morning. The less thinking you have to do at 6:00 a.m., the better.

5) Think of a mantra that you can say to yourself in your head to help motivate you to get out of bed. My favorites include “you never regret a workout but you’ll always regret skipping one” and “getting out of bed is the hardest part, but you’ll be so glad that you did.”

These are some of the beautiful ladies that are members of our “Healthy Habits Dayton” Facebook group. They provide awesome support and accountability to keep me on track!

6) Find a friend who is a morning exerciser too and share accountability. This could come in many different forms. Maybe you have the ability to actually meet up with your friend for your morning workout, or maybe you just shoot each other a text message saying “I’m up, are you?” Knowing that someone knows your intentions may be enough to get you out of bed.
7) Reward yourself. Sometimes the best way to motivate me for a workout is with an incentive (for instance, this morning’s “must run for pizza” mantra). Maybe you’ll tell yourself that you’ll get your coffee from Starbucks on Friday if you workout three mornings next week. Maybe you’ll reward yourself with a massage if you don’t skip any morning workouts for a month. Set a reward for yourself that will actually motivate you and you may be surprised at the results you’ll see.

Healthy Living: Where Do I Start?

October 30, 2013 By Lauren Smith 3 Comments

If you’ve perused Facebook, Pinterest and Instagram lately, you’re probably no stranger to the healthy living fad that seems to be popping up all over the place. Lately, it seems like everyone is proudly posting their Nike+ runs to Facebook and sharing their healthy recipes on Instagram (complete with the appropriate filter to make average-looking food seem high class, of course). It’s honestly kind of fantastic. In a society where obesity is becoming the norm, it’s refreshing to see a new demographic changing the standard and raising the bar for how we treat our bodies. It’s amazing to see the transformations people are capable of, and we should absolutely be inspired by it. That being said, if you’re interested in losing weight or adopting a healthier lifestyle, all of this can seem like information overload. Where do I start? What do I eat? How should I workout? Fret not, friends. I’ve broken it down for you as best I can, into what I think are the best tips for starting the journey towards a new, healthier you (sorry, that’s super tacky – but it’s true).

Write down your goals. Are you interested in losing weight or dropping a pant size? You’ll quickly find out those two don’t always go hand in hand. Are you interested in building strength? Eating better? Feeling better? Ideally, if you want a healthy lifestyle to stick, the latter should be the first goal on your list. Whatever your goals may be, write them down. Do it. Now. Pull out the pen and paper. You’ll need them written down so that in three months, when you curse yourself for signing up for this, you can remind yourself of why you started.

Tackle food little by little. A total pantry makeover is a grand idea on paper, but isn’t realistic when starting something new. Start with little goals that are easier to accomplish instead of expecting your body to adjust to a complete change in diet. Are you a fast food fiend at lunchtime? Vow to pack your lunch every day this week. Replace your normal afternoon bag of chips with an apple. Rome wasn’t built in a day, and your healthy habits won’t be either.

Run, walk, dance, lift, bike and yoga. Ok, so maybe not all of those. But be willing to try more than one form of activity until you find one that you like. There are always going to be days you’d rather not go to the gym, but for the most part, you should get some kind of enjoyment out of the activity you’re doing. Running isn’t for everyone, and neither is yoga. It doesn’t matter how you get active, just get active.

Tell someone. The only thing harder than losing weight is doing it alone. “Going public” with your weight loss and health plans is often hard to do, but totally worth it. The support system you gain from friends and family, not to mention the accountability of people wanting to see you succeed, is limitless once you’re willing to open up about your goals. Vocalizing them is important, and you’ll probably find a new gym buddy in the process.

This is me, circa 2008 during my senior year of college, and the "after" me taken post-race of the USAF half marathon in September 2013. Crazy, right?

This is me, circa 2008 during my senior year of college, and the “after” me taken post-race at the USAF half marathon in September 2013. Crazy, right?

Be inspired. Over and over again. It is your job to motivate yourself. Don’t expect anyone else to hold your hand. Do what you need to do to feel inspired – Google before and after pictures, make a motivational board on Pinterest, post those goals you wrote down to the front of your refrigerator to keep you from snacking. Do it over and over again, as needed. Repeat.

Set yourself up for success. Be realistic. Be smart. Don’t try to wake up on your very first day and eat “clean,” run 5 miles, get a strength training session in and still find time to bake cookies for your kids and fold the laundry. It’s not going to happen. Unless you’re a super hero, in which case, we should chat. Set small, attainable goals you know you can reach. Once you build the habit, you’ll feel confident and in control – and that is the golden combination for building better habits upon better habits.

It’s not rocket science, but it is hard. I know, how should I know? Because I’m a professional weight-loser, of course. I struggle to find balance each and every day, but I’ve lost 70 pounds and I’m not stopping yet. Stick around, friends. Because I promise you to inundate you with the information, motivation and general kick-in-the-pants you need to succeed.

New Scenic Bikeway Connects Austin Interchange Area To Regional Bikeway Network

October 29, 2013 By Dayton Most Metro Leave a Comment

After four months of construction, a new segment of the regional bikeway system has been added in south Montgomery County. Medlar Bikeway, opening Thursday, Oct. 31, was made possible thanks to a unique partnership between various local organizations. The bikeway makes a significant step toward a southern connection between the Great Miami River and the Little Miami River bikeways, the region’s two main arterial trails.

Participating partners of the project include Five Rivers MetroParks, Miami Township, Montgomery County Transportation Improvement District, The Ohio Department of Transportation, City of Miamisburg, Montgomery County and Miamisburg City Schools District.

Construction began in June at Five Rivers MetroParks’ Medlar Conservation Area. The completed bikeway links the Austin Road Interchange at I-75 to the Great Miami River Bikeway.

Riders can access the new trail from the Great Miami River Bikeway north of Crains Run Park south of Miamisburg, or from MetroParks’ Medlar Conservation Area at the southwest corner of Medlar Road and Miamisburg Springboro Pike. Medlar Bikeway will add to the Miami Valley’s regional bikeway network, the largest in the nation with over 330 miles of paved, off-road bike paths.

The public is invited to participate in a ribbon cutting ceremony after which Five Rivers MetroParks staff and local bike clubs will lead riders on the first ride on the two-mile bikeway. The path leads riders through wetlands, ravines, and mature forest to a hilltop vista.

The ribbon cutting ceremony will be held Thursday, October 31, at 10 a.m. at the Medlar Conservation Area, 4558 Medlar Road (rain or shine). Attendees are asked to park at the Miamisburg Soccer Complex at 4350 Medlar Rd. Shuttles will bus attendees to and from the ceremony. Accommodations will be available for the handicapped. Those planning to attend are asked to RSVP to [email protected].

Learn more about the largest connected bikeway network in the country by visiting www.metroparks.org/cycling or calling (937) 275-PARK (7275).

Dayton Second City in Ohio Declared A “Trail Town”

October 25, 2013 By Dayton Most Metro Leave a Comment

Five Rivers MetroParks will celebrate with the City of Dayton, the Buckeye Trail Association and the North Country Trail Association the official designation of Dayton as “Trail Town”. The event will take place Friday, October 25, at 11:00am at Deeds Point MetroPark. The event is free and open to the public.

The North Country National Scenic Trail and the state-wide Buckeye Trail have partnered to improve access, strengthen interest in outdoor activities, and boost economic benefits by providing recognition to local businesses. Together, they strive to build a community that values outdoor recreation for the health of the environment, the people, and the economy.

“We are so happy to have Dayton as the newest Trail Town along the North Country National Scenic Trail. Dayton is a great example of how an urban area can embrace a trail culture, providing a superb recreational resource for its citizens while benefiting it’s economy and the health of the environment,” said Andrea Ketchmark of North Country Trail Association. “This partnership will do great things for the Trail and for Dayton!”’

“Trail Towns” are built on a relationship between a municipality, the Trail, and its supportive volunteers. For Dayton, the partnership will help to establish and nurture relationships that are mutually beneficial for trail users and the public-at-large within the City of Dayton and the surrounding area.

“We are ecstatic to be only the second city in Ohio to receive this designation,” said Dayton City Commissioner Nan Whaley. “This reinforces our ongoing efforts to make Dayton a vibrant community that realizes the importance of outdoor recreation.”

The Buckeye and North Country National Scenic Trails are co-aligned through the Dayton area, following the Mad River and Great Miami Recreation Trails. The trails are marked by 2×6 inch blue blazes along the route.

The North Country Trail is the longest of the 11 National Scenic Trails and stretches 4,600 miles from North Dakota to New York and follows much of the Buckeye Trail as it wraps through Ohio. Crossing seven northern states, the trail is not only a national asset, but it is accessible from many communities making it a valuable local recreational resource.

The Buckeye Trail is a 1,400 mile trail circumnavigating the state travelling through 48 counties. Volunteers of the Miami Rivers Chapter of the Buckeye Trail Association help maintain sections of these trails in the Dayton area, working closely with land managers from Five Rivers MetroParks and Miami Conservancy District.

“The Buckeye Trail Association is excited to partner with the community of Dayton, one of the largest and most supportive along Ohio’s State Trail,” shared Andrew Bashaw of the Buckeye Trail Association. “By working together we hope to promote this amenity to the quality of life around Dayton and encourage Dayton area residents to engage in using the Buckeye and North Country National Scenic Trail nearby and around Ohio!”

Working together to provide this premier off-road walking path is a partnership of trail volunteers, land managing agencies, the National Park Service, private foundations, civic organizations and businesses.

For more information about hiking trails throughout Montgomery County, visit MetroParks.org.

Kettering Celebrates National Arts and Humanities Month with Arts Bike Ride

October 15, 2013 By Dayton Most Metro 1 Comment

The City of Kettering’s Arts Council (KAC) is promoting two arts-related events in October to encourage residence to appreciate and attend the arts. A proclamation for the month-long National Arts and Humanities Month was issued by Kettering Mayor Don Patterson at the September 24^th Kettering City Council Meeting.

Mike Beerbower, KAC President, announced at the meeting plans for the first “Bike the Arts” event on Saturday, October 26^th beginning at 10 a.m. at Rosewood Arts Center, 2655 Olson Drive.

“This 10-mile guided bike tour will offer brief explanations as riders make stops at art installations throughout Kettering including Delco Park, Wenzler Park, Lincoln Park Commons, Kettering Government Center and Indian Riffle Park,” said Beerbower. “The tour will also visit art-related businesses including SPARK Art Studio, We Care Arts, Town & Country Shopping Center and the School of Advertising Arts.”

Cyclists will be treated to refreshments and restroom breaks at various locations and participate in free bicycle safety giveaways from the Miami Valley Regional Planning Commission’s Pedal Pals bicycle program. Items include bike pumps, reflector lights, seat covers, backpacks and first aid kits.

More information and bike route maps are available at Rosewood at 296-0294 or [email protected].

The KAC is also partnering with the Dayton Performing Arts Alliance by inviting Kettering residents to attend select performances of Dayton Ballet, Dayton Opera and Dayton Philharmonic performances during the 2013-2014 Signature Season for only $12 per ticket.

The $12 ticket offer is for the October 24-27 performances of Dayton Ballet’s A Range of Motion at the Victoria Theatre; the Dayton Philharmonic’s The Art of Transformation on January 9 and 11, 2014 and Michael Gandolfi and His Garden of Sound on January 10, 2014, both at the Schuster Center; and Dayton Opera’s Hansel and Gretel on February 23, 2014, at the Schuster Center.

This special pricing, a regular $35 to $36 value, is for households within Kettering zip codes and are on sale at www.daytonperformingarts.org or at Ticket Center Stage 228-3630.

The KAC, in partnership and collaboration with the community, strives to provide access to the arts for all ages, encourage a passion for the arts, and promote art appreciation and education. Established in 1967, the Kettering Arts Council is a 15-member citizen advisory committee overseen by the City of Kettering Parks, Recreation and Cultural Department.

Dayton Earns Distinction As A Trail Town

October 9, 2013 By Dayton Most Metro Leave a Comment

For more information about hiking trails throughout Montgomery County, visit MetroParks.org.

The Special Wish Run

October 9, 2013 By Dayton Most Metro Leave a Comment

This family friendly 5k run/walk will take place on November 2, 2013 at Island MetroPark. All proceeds will benefit ASW and the granting of Special Wishes to local children d or adolescent (birth through age 20) who has been diagnosed by a physician with a life-threatening disorder. The Dayton Chapter of A Special Wish Foundation serves Montgomery, Greene, Miami, Darke, Shelby, and Mercer counties. Over the past 29 years, our chapter has granted over 1,500 wishes to children living in its six county area.

Pre-registration (before October 26, 2013) is $25/person; Kids 8 years and younger are free, but still need to register for the event. Registration must be done by printing out a registration form and sending it to ASW. Late or day-of registration is $30/person, but a race t-shirt is not guaranteed.

Event Details:

Date: 11/2/13

Time: 9:00am, 7:30am day-of registration

Location: Island MetroPark/Stillwater Bike Trail (1001 Helena St., Dayton, OH 45405)

Friends of the Poor Walk

September 23, 2013 By Dayton Most Metro Leave a Comment

There’s still time for you to lace up a pair of your favorite walking shoes and join St. Vincent de Paul in raising funds to relieve poverty, on Sat, Sept 28th at The Job Center. Check in beigins at 9am and the 5K walk begins at 10am.

There is no fee to register.

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Walkers are encouraged to make a personal monetary donation and collect pledges from supporters. On-line walker registration and pledging makes it easy for you to send e-vites to raise dollars and collect credit card donations.

Follow the steps below to get registered today!

Step 1: Go to www.svdpusa.net/fop/
Step 2: At the top of the page, select Walkers then select
Become a New Walker
Step 3: Your Conference/Council’s address is in Ohio
Step 4: Type #436 in the search box to find and select your Beneficiary –
District Council of Dayton
Step 5: Complete the registration form. In the Walk Event field, choose
OH Dayton: The Job Center, District Council of Dayton

For questions or paper registration forms contact Terry Williamson, Development Programs Manager at 937-222-7349 ext. 419 or [email protected]