MPA Gems - Panther Pals on the Prowl...

Getting in Shape for Turkey Day!

2009-10-23T10:30:00.002-04:00

Several Panthers are planning to run a Turkey Trot in whatever city they plan to celebrate Thanksgiving. Some Turkey Trots are 5k (3.1 miles), some are 4 miles and some are 5. Regardless, this plan should work for you. If you're a newbie, don't worry, you can do it. Your goal should be to finish the distance at the best pace you can manage, even if that means walking.

Please see the links on the right side of the blog. These are some local Turkey races. If you are planning to participate in a different race, let us know and we'll post it.

If you're a long time runner, please be sure to encourage our new runners.

Here's a Training Plan for a Turkey Trot in 5 weeks! You’ll be hitting the pavement/treadmill 3 times a week for 5 weeks. You can do it. Be sure to have a great pair of running shoes, dress for the weather, stay hydrated and don’t quit!

Long time runners, if you have suggestions or tips, please post them under the comment section.

If anyone is looking for a running buddy, please post under comments too. If you're hitting a certain trail, let us know, so we can join you!

week 1:

day 1 run/walk combo distance doesn’t matter
Run for 3 minutes, walk for 2 minutes. Repeat for 25 minutes.

day 2: 1 mile run
run/walk it

day 3: 1.5 mile run
run/walk it

week 2

day 1: run/walk combo; distance doesn’t matter
Run for 3 minutes, walk for 2 minutes. Repeat for 25 minutes.

day 2: 1.25 mile run

day 3: 2 mile run

week 3

day 1: run/walk combo; distance doesn’t matter
Run for 3 minutes, walk for 1 minute. Repeat for 25 minutes.

day 2: 1.5 mile run

day 3: 2.25 mile run

week 4

day 1 : run/walk combo; distance doesn’t matter
Run for 3 minutes, walk for 1 minute. Repeat for 25 minutes.

day 2: 2 mile run

day 3: 2.75 mile run

week 5

day 1: run/walk combo; distance doesn’t matter
Run for 3 minutes, walk for 1 minute. Repeat for 25 minutes.

day 2: 2 mile run

day 3
Race day!

A special Message from the Mini Team!

2009-10-22T19:20:00.002-04:00

Trick or Treat Schedule

2009-10-13T15:06:00.003-04:00

Information obtained from the Columbus Dispatch

Columbus, Dublin, Hilliard, Upper Arlington, Westerville and Worthingon: October 29, 6-8:00

Delaware and Powell: October 31 from 6-8:00

OSU GAMES

2009-08-19T09:48:00.002-04:00

MPA has stand 25C at Ohio Stadium, requiring a staff of 20 people. The following are the dates for the home Ohio State football games which we will be working this year. Please let us know which games you can commit to working.

September 5 Game Time: Noon
September 12 Game Time: 8:00 P.M.
September 26 Game Time: TBA
October 10 Game Time: TBA
October 24 Game Time: Noon
October 31** Game Time: TBA
November 14 Game Time: TBA

The arrival time for these games will be between 2 and 4 hours prior to game time.

**October 31st is a cheer competition in Sandusky, Ohio. Sodexho will have another group working in our stand but has requested that, if possible, a few people from MPA also work. You could be working in our stand with another group or at another location.

Please send all responses to www.fundraising@midwestpanthers.com

Once we have a list of who is working we will send out further details.

Team Schedule

2009-08-19T09:48:00.001-04:00

TEAM SCHEDULE

Please find the adjusted schedule for the fall. We will begin to follow this schedule starting the Monday August 24th. We needed to adjust slightly to make sure the teams will be ready their new season. The Sunday practices will still be tumbling days however if we are in a crunch the Jr/Sr team will be there together to work routine if needed. It is best to always be prepared! Thanks for your understanding in the schedule adjustment.

** changes are Sunday practice times and Monday xtra tumbling times.

SUNDAY:
200-400 Fierce
200-330 Ferocious Team
330-500 Fabulous, Ferocious, Fury
500-630 Fabulous Team
430-630 Y workout group A (Wobbles, Buzz, RJ, Gretch, Eva, Sabrina, Em, KB, Alex)
500-700 Y workout group B (Carlee, Diana, Kali, Lbug, Jenny, Ciera, Filly, TBeck, Tessa)

MONDAY:
600-700Fabulous/ Ferocious xtra mile
700-800 Fury xtra mile
700-900 Fierce 700-900

TUESDAY
Fury 700-800
Fierce xtra mile

WEDNESDAY
530-730 Fabulous
700-900 Fury

THURSDAY
530-700 Ferocious
700-900 Fierce 700-800
Fabulous/ Ferocious xtra mile
800-900 Fury xtra mile

Imporant Updates

2009-07-06T11:13:00.004-04:00

To better suit the needs of our teams, the choreography times have been adjusted. We don't like to change schedules but this is a necessary change based on the needs of the teams.

Please see information below.

**Note: Because several of the Fabulous Youth athletes will be in camp, the youth schedule must be adjusted on Sunday, July 12. Please note that in place of the regular Sunday schedule, the Youth and Mini team will have an open tumbling class on Sunday, July 12 from 1:30-3:30. The athletes on the junior Fury team should NOT attend the tumbling class. The Fury athletes should remain in choreography camp.

**Note: There will be NO Fury practice on Tuesday, July 14. Take the night off and rest. You'll be very tired after three days of camp!

Saturday, July 11

10:00 - 3:00 Fierce (break from 12:30-1:00)

3:30-8:00 Fury (break from 5:30-6:00)

Sunday, July 12

11:30 a.m. -3:30 p.m. Fury (break from 1:30-2:00)

4-9:00 Fierce (break from 6:00-6:30)

Monday, July 13

9:00 a.m. -12:00 Fury (no long break, just drink breaks)

4:00-9:00 Fierce (break from 6:00-6:30)

Tuesday, July 14 (Fierce Only)
5-9:00

Fury and Fierce Choreography Camp

2009-07-05T08:55:00.003-04:00

Choreography camp starts next week! Be sure to arrive 10 minutes early. Wait in the lobby until the coaches come to get you. When your time starts, you must be completely ready (shoes on, hair in ponytail with a bow, metal out of your body and etc). Don't waist time by not being ready on time. Be completely ready.

Bring a water bottle and put in your cubbie. No farting around at camp. Camp is all about getting down to business. We'll fart around later in the summer but not at camp.

Camp is closed to parents. However, we will plan to do a parent show 'n tell on the last day of camp! Moms and Dads are welcome to come visit (in the lobby) during scheduled breaks.

Saturday, July 11
10:00 - 2:30 Fury (break from 12:30-1:00)
3:00-8:00 Fierce (break from 5:30-6:00)

Sunday, July 12
10:00 a.m. -3:00 p.m. Fierce (break from 12:30-1:00)
3:30 - 7:30 Fury (break from 5:30-6:00)

Monday, July 13
9:00 a.m. -12:00 Fury (no long break, just drink breaks)
4:30-8:30 Fierce (no long break, just drink breaks)

Tuesday, July 14 (Fierce Only)
Times TBA

Coaches Conference

2009-07-01T14:06:00.002-04:00

Coach Heather, Emily, Kelcee and Abi attended the Jamfest coaches conference in Louisville on June 26 and 27. While there, they attended several classes.

Choreography Trends
Coach Heather, Kelcee and Abi took several choreography classes. These classes are designed to give us an idea about the upcoming trends in the industry. For example: in the 1980's everyone did the Running Man and the Cabbage Patch. Well that trend went away and new styles started. We gotta be sure that we know what's in and what's not! These choreography trends generally generate on the west coast. Two very FAMOUS choreographers from California were at the conference. Therefore, the MPA coaches had the chance to learn some new, very fast, choreography. Their necks are still sore!

Stunts, Baskets and Transitions
All of the coaches attended stunt classes. These classes are designed to give the coaches an idea of upcoming new stunts (what's cool and what's going out of style). These classes gave the coaches some new ideas on kick double twist baskets, new rules for Level 1,2,3,4 and 5 stunts, different grips for full ups and half ups and etc. The coaches have great ideas for the youth team! And they are aware of the new rules for juniors and seniors.

One new trend will be for the teams to do a lib series, a basket and second lib series and a mount. This is new. The trend over the past several years has been to do a libs series and then a basket into the mount.

Stunt classes were taught by coaches from Fame All Stars and Arizona Heat (both are HUGE all star programs).

Jumps
The level 5 teams are expected to do 5 jumps in a routine. That's what they want to see. Difficult foot work and all sorts of spinning around and stuff. Toe touch front tucks are weighted the same and toe backs AND the judges like toe fronts.

The other levels are expected to have excellent technique and pointed toes. They said that jumps are weighted as much as tumbling so kids should not spend all their time working on their tumbling if they don't have a hyper-extended jump. The instructors said that an athlete should work on jumps at tumbling class if that athlete doesn't have a strong jump. A bad jump will hurt the scoresheet more than a mediocre back handspring will help it.

Seems like logical thinking....

Tumbling Classes
Coach Em and Coach Abi attended tumbling. These classes are designed to give the coaches ideas on the new trends with tumbling and well as innovative ideas on how to teach tumbling.

For Level 5 - Double fulls are not all the rage anymore. It's good to have a few double fulls for the "impressive" factor but the judges want to see variety rather than one double full right after another.
Level 5 -The judges want to see layout 1/2 step out into another skill, or 1 1/2 step out into another skill.
Level 3,4,5 - Punch fronts are legal at level 3 and they are expecting level 3 teams to include punch fronts into routines.
Level 3,4,5 - Aerials are cool - judges love them. Use them.
Level 1,2,3,4,5 - The trend is also headed towards front walk overs into everything. The instructors and judges told us that everyone on the squads should be able to do a front and back walkover with straight legs and pointed toes. Judges will be expecting to see front walkover entries into tumbling passes.
All Levels - the instructors all said that it's best to teach progressions rather than spot. They all believe that it's important for the athlete to do a ton of drills rather than constantly be spotted. They said, "spotters are like crack to the All Stars. Spotters, like crack, don't help you learn anything." We actually agree with this. We prefer to teach progressions and we like to see the girls working on skills in pits or on mats by themselves. Certainly we will spot (of course we will) to maintain their safety. But learning proper technique is much better than using a spotter.
All Levels Coaches say that kids shouldn't tumble with bad technique - don't move on to the back tuck if the back handspring is not perfected.
All Levels Coaches say that kids should run at practices. Running is the best way to get into tiptop tumbling shape.
All Levels All athletes should have a great handstand snap-down with ankles together and toes pointed. Amen!
All Levels All athletes should do safety rolls. (We do safety rolls at almost all practices).
All Levels Athletes should condition (a lot) and also do so at home. All of the instructors stressed the importance of conditioning to prevent injuries and to help the athletes achieve their skills.

Social Networking

The upcoming trend is Twitter. All of the cheer companies will be using Twitter to update parents about a competition running late or to keep everyone posted on the team standings. And they used Midwest Panthers as an example of a program that is on the up and up with technology! We were the talk of the weekend! We have a gym Facebook and Twitter. Thank you Katie for helping us be infront of the trend!

Questions about the conference?

If you have specific questions about the conference, or tips for tumbling or stunting, please post them on this site.

Let Nothing Stop You!

2009-06-30T00:48:00.002-04:00

I posted this one last season but it's a great reminder that we can accomplish great things. Keep us updated on your recent plans.

Buzz is required to run a 5k or 4miler on July 4. Anyone running a race? If so, which one?

Coaches Conference, Panther Runnin' and Camp Dates

2009-06-23T11:24:00.002-04:00

Coaches Conference - Coach Heather, Coach Em, Coach Kelcee and Coach Abi will be leaving for the Jamfest coaches conference on Friday, June 26. While there, we'll learn about the newest trends with uniforms, hair and makeup. We'll also take classes to help us customize our conditioning and training programs. We'll attend stunting and tumbling classes (taught by the leaders in the cheer industry). We'll be back on Sunday, June 28 with a renewed spirt and ready to tackle the 2009-2010 season!

Let us know if you have any specific questions that you want us to ask World Cup, Top Gun or the other "big dogs"!

Panther Runnin' - Several Panthers, coaches and parents have been hitting the pavement. Bob Foote, Stuart, Coach Nicole, Amber, Vicki, Katie, Coach Abigail, Coach Em, Elaine, Julie Young, Chrissy Jacobs, James, Derick....they've all been out there running. Some of the crew is training for the Columbus Marathon. Be sure to support the Panthers by encouraging them to keep up the miles!

Tell us what races you're planning to do. How do you feel in this summertime heat? Did you get new shoes? Do you want a running partner?

Stunt Camp - (Fury and Fierce)
Monday, June 29
12-5:00 Fury
4:30-9:30 Fierce

Tuesday, June 30
12-5:00 Fury
4:30-9:30 Fierce

Choreography Camp (Fury and Fierce)
July 11, 12, 13 (both teams, all three days - time tba)
July 14 (fierce only)

Choreography Camp (Ferocious and Fabulous)
July 18
9-11:30 Ferocious
12-3:00 Fabulous

JUNE 20th

2009-06-18T10:53:00.002-04:00

**The pretty version of the flier went home with the kids this week... but here is the info.

2009 Year of the Cat
Summer Baseline!
Coach Heather 614.361.7351; Coach Emily 614.314.2285

When?
Saturday, June 20 at 10:00 a.m.

Where?
Homestead Park
4675 Cosgray Road
Hilliard, OH 43026
http://www.wtwp.com/parks/homestead.asp
Meet at the Caboose.

Who?
All teams
*Note: Mini Team does not need to do the fitness test. Mini team may arrive at 11:00

Why?
The Coaches need to get an idea of your baseline fitness level so that each athlete can receive proper training. Athletes should wear comfy workout attire and tennis shoes (not flip flops). Be prepared to run, do push ups, jump rope, crunch and etc. You will not compete against your team—instead you will only compete against yourself. The coaches will re-test your fitness level in a few months.
The Fitness Tests will run from
10-11:30 a.m.

Following the fitness tests, we’ll have a picnic and playtime. Bring a sack lunch and drink. You’re welcome to bring food/drink to share (if you want to).

Mom and Dad please join us to observe and participate in the fitness tests. You are also welcome and encouraged to join us at the picnic. Get to know the parents in the program too! We’ll be talking about goals for this season and ideas on how the coaches and the athletes plan to make this season top notch!

6.17.09 updates!

2009-06-17T23:06:00.002-04:00

This Friday, June 19 is the Cirlce of Friends - info posted on the side of blog.

This Saturday, June 20 is the Panther Baseline Fitness Event - Homestead Park on Cosgray. Kids meet at 10 a.m. picnic at 11:30

18 weeks until the Columbus Marathon! We have several Panthers that will be training for this. Post your comments on the blog and support the runners!
http://www.columbusmarathon.com/

Panther updates for June 10 - Circle of Friends and Etc.

2009-06-10T01:12:00.002-04:00

Panther stuff:

Circle of Friends - see link on the right side of Blog. Friday, June 19 at New Albany Square. Many Panthers have done this race in the past. It's an awesome way to support Children's Hospital and Cancer research. Sometimes, it's special to run simply because
"we can".
Reminder that we do NOT have practice this coming Sunday, June 14. We do have practice the rest of the week.
Fierce Level 5 athletes are not required to attend conditioning this Sunday. However, Coach Abi, Coach Kelcee, Coach Brian and Coach Nicole WILL be there are the regular scheduled time. If you want to above and beyond, they will be there for you. If you do choose to attend, please attend during your scheduled time. It's too crazy to have 15 of you there at one time.
All Panther teams have been working hard and are doing a great job so far. Ya!

2009-2010 Summer Schedule

2009-06-02T13:03:00.003-04:00

A few Moms and Dads have mentioned being firewalled from www.midwestpanthers.com. Therefore, in order to communicate to everyone, MPA coaches will plan to post information via website, email, facebook and blog.

Monday
7-9:00
MPA Fierce

7-8:00
Xtra tumbling- Fabulous

8-9:00
Xtra tumbling - Fury

Tuesday
6-7:00
Tumbling class

7-8:00
Xtra tumbling Fierce

7-9:00
MPA Fury

Wed
5:30-7:30
MPA Fabulous

7-9:00
MPA Fury

Thursday
5:30-7:00
MPA Ferocious

7-9:00
MPA Fierce

6-7:00
Hip hop- 8th grade and up

7-8:00
Xtra tumbling- Fabulous

8-9:00
Xtra tumbling - Fury

Sunday

2-3:30
Tumbling
Fierce Group A
Fury Group A

3:30-5:00
Tumbling
Fierce Group B
Fabulous Group A

4:30-6:00
Team practice
Ferocious (whole team)

4:30-6:00
Tumbling
Fabulous B

4:15-6:00
YMCA Level 5 training
Fierce Group A

6-7:45
YMCA Level 5 training
Fierce Group B

6-7:00
Tumbling
Ferocious group A

6-7:30
Team practice
Fabulous (whole team)

Fierce
Group A: Sabrina, Kaela, Kali, Roni, Lbug, Jenny, Adrienne, Buzzy, Hannah
Group B: Wobbles, Diana, Carlee, taylor, Shelby, Gretchen, Taryn, Eva, Heather
Fury
Fury group A – Danica, Micala, Lizzie, Sarah, Alexis, Lexi, Kayla, Erica, Taylor, Haley
Crossovers: Cienna, Peyton, Sarah, Destiny, Kalie, Jazzy, Gwen, Heather
Fabulous
Fabulous Group A = Alison, Madison, Nicole, Kendell, Brice, Katie, Regan, Kaitlyn
Fabulous Group B= Cienna, Peyton, Sarah, Destiny, Kalie, Jazzy, Gwen, Ana
Ferocious
Ferocious Group A = Ava, Chloe, Kassidy, Vivienne, Elaina
Crossovers: Alison, Madison, Nicole, Kendell, Brice, Katie, Regan, Kaitlyn

Year of the Cat!

2009-05-20T18:28:00.000-04:00

Okay, so the kiddies might like Facebook but according to the parent surveys, not many of our parents have Facebook. And several folks mentioned that they are firewalled from Facebook at work.Therefore, we'll post parent stuff on the blog, Facebook and email. That should cover it.

Several panther gems participated in the race for the cure. Do tell...we want to read your story.

Several people plan to participate in the relay for life next week. Tell us when you're comin'! Race link is available on the right side of this blog.

I have heard that some folks have plans for a half marathon, new workout plans and new diets. Do tell.

I know Bob and Stu have race plans...and Vickie and Amber and other youth moms started training. Brian and I have been training some Panthers and running on our own. Penny and Abi are running...Elaine? Debra? Chrissy? Everyone spill it.

I plan to go for a run at Antrim on Saturday and then grab brunch. Anyone wanna join?

So then...its season 12 - It's the year of the cat...there's only one. We gotta start things off with a bang..+r a growl. Now let's get off the couch and start training. Wahhh hooo!

2009-04-23T11:19:00.003-04:00

US Finals
Cincinnati - April 25
This is the very last time that Panthers will perform their 2008-2009 routines.
Goooo Panthers!

No practice
April 26 - May 3
Rest up!

Banquet
May 2 at noon at the Makoy Center
* Several Panther parents are also participating in the Cap City 1/2 marathon on this day!

First practice of 2009-2010 season
May 4
It's go time!

Race for the Cure
May 16
Oodles of Panthers and families are participating in this event. If you need a runnin' buddy, this is a great site to find some pals and some inspiration!
http://www.komencolumbus.org/race-information/

Relay for Life
May 29, 30
Email Katie Robinson at boosters@midwestpanthers.com
Panther race website: http://main.acsevents.org/site/TR/RelayForLife/RFLFY09OH?px=10245466&pg=personal&fr_id=16472&fl=en_US&et=x6mkoYnk4FwRJgy97Z0BQw..&s_tafId=279504

No Practice
June 14-20

Race for the Cure and more!

2009-04-01T10:02:00.003-04:00

Race for the cure:
Saturday,May 16
Downtown Columbus
5k(3.1) run/walk
Race starts at 8:30
Registration info http://www.komencolumbus.org/

Vickie, Amber and Katie are ready to tackle this one! Buzz and I will walk since she won't be released to run. Who else is on board?

More race stuff: Stuart will participating in an UltraMarathon (30 miles) on April 19 at Mohican State Park. Go Stu.

Gang, please post other race info on the blosite so we can nose into your business.

Other info: several parents have inquired about the idea of MPA offering a parent blogsite. Because we have several sites already (and because we are running out words that begin with "g") we plan to use the gem site for our health/exercise postings and for general parent information.

Easter: No practice on Easter Sunday (Sunday, April 12)

More Easter stuff: I plan to head on over to the Zoo for Eggs, Paws and Claws on Sat. April 11. The kids would have fun...come join me! http://www.columbuszoo.org/EggsPawsandClaws.aspx

Zoo photos: If you wanna get inspired to go to the zoo, check out Stu's photos http://13stuart13.blogspot.com/2009/03/columbus-zoo.html

Jewelry Party: Ms. Elaine is having a party on April 18. She is a wonderful designer and she makes gorgeous custom art pieces. Shoot her a little note if you're interested in more. http://www.unatiaespecial.etsy.com/ contact her at unatiaespecial@yahoo.com

Exhibition on Sunday April 19

Tryout info: Coach H is uploading the tryout into onto the Panther website. Goooo Heather go!

Summer babysittin': Several of the older Panthers like to babysit in the summertime. I'll collect some info from them so that the younger Panthers can pal around with the older Panthers this summer. Hey, if you want a good sitter, you might as well pick one that can help your daughter work on her high V and jumps!

GemFit

2009-03-01T10:48:00.001-05:00

Gemfit Sunday, 3.1.09

6-7:00 p.m. upstairs

Coach Shawna will be teaching!

March Race!

2009-02-17T22:43:00.003-05:00

Hey it's time to get on out there and face the cold! Bob just crushed the Last Chance marathon and Stu did the 1/2. The rest of us need to get on out there and join the fun!

Several Gems have mentioned that they've signed up for this one. Would be fun for a bunch of us to do it. The Panthers will be marchin' in the parade...we might as well join the fun by doing the run before the parade! Ya!

The Start/Finish will be in Historic Downtown Dublin near the intersection of Bridge St. and Dublin Rd.

Date: Saturday March 14, 2009
http://stpatricksday4miler.com/
Start Time: 9:00am
Entry Fee: $27 before March 8, $32 on March 8 through March 13 and $35 on Race Day
The entry fee includes a colorful event t-shirt.
Shirts are only guaranteed to the first 500 participants.

2009-01-29T23:49:00.002-05:00

Gems!

Brrr! It's not easy to find the urge to burn calories during this time of year!

Updates for Sunday:
2-3:00 on Sunday - I'm meeting some Panthers at Dublin Rec Center for a workout. Y'all are welcome to join.

6:00-7:00 Gemfit will be taught by Coach Shawna this Sunday. You'll have a bawl. Shawna is a riot.

Frozen Nose!

2009-01-22T23:52:00.002-05:00

Hi y'all!

Sorry for my delay with the post. I was in Indy and now I have this silly head cold. So do tell me about the plan for the Frozen Nose! Vickie had some concerns about the trail being a bit too icy. Updates on that?

Tell me about your training too. How is everyone doing?

A few of the kids on the team have been chatting about the Special K diet. Many want to start on that plan and they want my opinion. I've not ever heard of this. Tell us what you know...

Let is Snow!!!

2009-01-11T22:10:00.002-05:00

Gems work out class: Amber, Vickie, Katie and I stretched, lifted and did some dancin'! It was fun . We learned about 6-7 eight counts of dance choreography and we'll keep building until we get about 16 eight counts. Good stuff.

No Gems class next Sunday, January 18 since I'll be in Indy...woo hoo!

I plan to reconnect with y'all the following Sunday, January 25. Run outside around 5:10 and then meet upstairs at 6:05 for stretching/lifting/dancin'. We'll be calling that class "Gem Fit". I'm going to have Heather record me doing the steps and we'll post it on the page so y'all can practice at home!

Frozen Nose 4 miler on Saturday, January 24. Click on link off to the right so you can find out more info. Vickie...do we get to have snacks at your house after? Or do you have a place in Marysville that we can grab a bite to celebrate our victory?

Other updates:
* Babytail (Piggytail's son) turns 1 years old on Friday, Jan 16
* Elaine is starting a jewelry store (online). Be sure to check it out.
* Stu has great photos on his blogsite (link on the right, Jakey's page)

Homestead run postponed

2009-01-10T14:37:00.004-05:00

Buzzy's ankles are not strong enough to run on ice. She and I will be going to the gym to run indoors.

Sorry folks, we can handle cold weather (in fact, I prefer to run in cold weather) but Buzzy cannot run on ice.

Y'all can still do your thang and I'll catch up with you on Sunday.

Sunday:
5:10 ish run outside (you're on your own because I'll be with Glam)
6:05 lift upstairs. I'll be there! Get ready for action, we're going to work hard!

Note: regarding Dance Jam...I've taught a ton of dance/cardio classes. Would you like to do that on Sunday? I can incorporate dance + weights + bootcamp

2009-01-05T22:43:00.004-05:00

Workouts this week

Saturday, January 10 - Homestead Park on Cosgray 4:00 p.m. (I need to be at Midwest by 5:00)
Please let me know if you plan to come to that one.

Sunday, January 11 - Midwest
5:10 run/walk outside
6:00 lift upstairs

Potential Group Race

Frozen Nose 4 Miler
Saturday, January 24th
http://www.alliancerunning.com/frozen4miler.htm

Updates from the gang

Vickie and Amber are running outside and lifting indoors

Bob and Stuart are running outside. What races do y'all have coming up?

Katie is running on treadmill and working out with Constance

Elaine is working out with EveAnn

Debra is on treadmill

Abigail has been sick. Have you been able to run at all?

Brian/Nicole?? How are you two doing with your workouts?

Piggytail, how about you?

Jenny, Julie and Julie?? Haven't heard from you ladies in awhile...spill it.

How is everyone doing? Do you need a kick in the pants? A pat on the back? Do tell...

Healthy Recipe

INGREDIENTS
1 1/2 cups dry garbanzo beans
10 cups vegetable stock
4 cloves garlic, minced
1/2 teaspoon crushed red pepper flakes
1 teaspoon vegetable oil
2 pounds tomatoes, chopped
1 cup fresh basil leaves, chopped
2 pounds fresh fennel bulbs, trimmed and chopped
2 medium onions, chopped
1/2 teaspoon salt
1 cup fresh shelled green peas

DIRECTIONS
Place the garbanzo beans in a pot with enough water to cover, and soak 8 hours, or overnight. Drain and rinse.

In a large pot, stir together the soaked beans and vegetable stock. Mix in 2 cloves minced garlic and the red pepper flakes. Bring to a boil, reduce heat to low, and simmer 45 minutes, or until beans are tender.

Heat the oil in a skillet over medium heat. Place the remaining garlic, tomatoes, and basil in the skillet, and cook 2 minutes, or just until the basil is wilted. Remove from heat, and set aside.

Mix the fennel and onions into the pot with the garbanzo beans. Season with salt. Continue cooking 15 minutes. Mix in the tomatoes, basil, and peas, and continue cooking 5 minutes, until peas are tender. Serve hot.

Start Healthy Living Today!

2009-01-02T15:41:00.003-05:00

Vickie and I enjoyed a great New Year's Day run. It was a great course! We celebrated our victory with PiggyTail and Elaine at Northstar! Yum.

PiggyTail gave me a training journal for a New Year's gift and I'll use that as a reminder to stay on course. I want to live a long healthy life. I had better stay away from too many cookies and I had better be sure to keep up my exercise plan.

May this year be a fresh start for everyone. It's never too late to take care of your body. I often fall off the wagon and it's hard to get back on track. I don't like to exercise. I like to play sports. So if there is no sport involved, I'm not interested. But that's such a sissy way of dealing with my health. It's not responsible and I hope to stay on track with my exercise this year.

I've spent the majority of my holiday either at the nursing home, the James Cancer Hospital or the OSU intensive care unit. I've been around heart breaking illness. I've listened to families grieve over losing the people they love. And I've seen this horrible disease take the wind out of Mom's sails.

I don't ever want to end up in a hospital like this. It's nearly unbearable to see these people suffering this way. I am just so thankful to be healthy (for now). I want to live; I want to be physically comfortable and emotionally strong. It's very important that I take very good care of my body so that I don't suffer the consequences later in my life. The damage that I do to my body now could show up in 10 years. I want to avoid that.

I encourage you to allow my mother's illness to inspire you to stay on course with your health.

Get out there and enjoy the fresh air. If it's cold outside, then put on a coat and mittens. Each time you have the urge to skip your workout....just remind yourself that if you were in the intensive care unit....you would wish that you were strong enough to get outside and exercise. I will be giving myself that reminder each day. When I try to talk myself out of my next workout, I will remember these patients and I will remember that it's important to celebrate each day of my life. If I was stuck in a hospital bed, I know that I would be wishing that I were running instead.

Gems....we gotta stick together and stay on course. When one of us falls off the wagon, we must nag and get everyone back on track. That's what training groups do...we keep each other going.

Now, most importantly...call your mother. Tell you love her. Call your girlfriends. Tell them that you appreciate their friendship. Hug your children. Don't waste any energy on negativity. Take a few moments to appreciate your life.

Eat healthy. Exercise. Laugh. Enjoy.

Note: Because Mom's health has taken a turn in the wrong direction, I might not be at Midwest on Sunday. We start our run/walk at 5:10 p.m. If I am able, I will be there to join you. If not, I hope you'll celebrate your life by walking/running anyways. If I am there, we will plan to lift upstairs after our walk/run. We'll meet upstairs around 5:40 and lift until 6:10.

It's almost New Year's! Time to get into shape!

2008-12-28T08:54:00.002-05:00

Gems!

There is no practice on Sunday, December 28. Several Panthers, parents and even Coach Abi have come down with that stomach bug. I want to give it one more day to settle down before we get back into the gym together. So many people are sick....my goodness.

I think both New Year's races look great.

One is downtown http://www.secondsoleracing.com/races/NewYear.html

One is in Westerville http://premierraces.com/Races/FirstOnTheFirst.html

Both races start at 11:00 a.m.

Amber can't make it. Vicki can make it...I can make it. Who else wants to? And which location works better for you?

2008-12-25T11:46:00.003-05:00

Happy Holidays Gem friends!

Tell us your holiday schedule...what are you doing this weekend?

Elaine is in Georgia....I'm leaving for Dayton in 10 minutes. What are the rest of y'all doing?

And when is the New Years run? Let's make plans for that one.

I've eaten 6 cookies already!

2008-12-19T07:08:00.002-05:00

Oh I am very interested in the New Year's race. How fun! I love that idea. I know that Buzzy would enjoy that one!

We will definately plan to restart our running/lighting plan. That will start back up after the show.

How is everyone doing with their nutrition? Have you eaten 4 dozen holiday cookies?

Anyone struggling with the weather? Struggling with motivation?

2008-12-16T07:14:00.001-05:00

Okay so y'all crushed the Snowflake run...what's next? Does anyone have a race coming up? What are your plans?

We have the show this weekend and then after that, I'm ready for action. Let's get back to training at the gym again and get signed up to race. Who's in?

2008-12-09T06:57:00.001-05:00

Snowflake Run
Sunday, December 14 at 9:00 a.m.
Dublin Rec Center

http://www.ultrafit-usa.com/snowflake5K.html

Amber and Vickie are doing this race. It looks great to me! I think Buzzy and I will plan on doing it!

Give us your updates on your training plans...

Great job Gems!

2008-11-30T22:30:00.002-05:00

Tell us your plans now that the Turkey race is over. What do you plan to do next?

Our Sunday group has shrunk......... a lot. Tell us if you plan to rejoin the gaggle. THat will help me decide how to reorganize my Sunday schedule.

rah rah rah

Gobble Gobble...

2008-11-25T07:01:00.002-05:00

It's almost Turkey Day! Here are the questions....

What are you doing over the holiday? Are you traveling?
What are your exercise plans?
Who is doing the thanksgiving race?
If you're in the race, what are you gonna wear? Gonna be chilly!
Will you totally blow your diet over the holiday?
Which snacks will be most tempting?
Do you need us to send you text messages to remind you not to blow it?

Happy Happy day! Tell us your Thanksgiving plans...

2008-11-20T12:51:00.005-05:00

Jamfest sent a little note to the coaches and send a small banner to hang in the gym to get the teams ready for Indy. Well I thought it may be just the right thing to post out there for you as well.

2008-11-18T23:20:00.002-05:00

Tell us what you've been doing. You are too quiet. Have you fallen off the exericise wagon? Do you need help getting back on?

Constance?
Katie?
Debra?
Amber?
Vickie?
Julie V?
Julie Y?
Abigail?
Elaine?
Bob?
Stuart?
Jenny?
Sue?
Chrissy?

Tell us what you've been up to so we can butt into your business.

I'll be there on Sunday with bells on. We'll lift at 5:05 and then we'll head outside at 5:30.

2008-11-14T07:03:00.003-05:00

Y'all have been quiet! I hope you've recovered from Trot for Tots. Let's keep the energy flowing this winter.

Kids aren't meeting until 3:00 on Saturday so we have time to go for a run/walk. I'm free from 8 a.m.-2:00 p.m.

Suggested meeting spots:

Antrim
Sharon Woods
Highbanks

Let me know if you are interested. And shoot us post so that we know y'all are okay. Surely Julie Moss inspired you. Go Gems!

2008-11-11T13:40:00.002-05:00

Great job Gems! Keep training this week - it's important to spend time outside this winter!

Stuff to know:

We compete this weekend so we will not meet for our training on Sunday.
We will do group training on Sunday, Nov. 23. Lift at 5:05. Run/walk at 5:30
We will do group training on Sunday Nov 30 (I'll be in town so I might as well do group training with y'all!)
Thanks for all the advice Bob -you're the group running guru.
Thanks for the great photos Stu - we'll enjoy having a record of our accomplishments!
A few of you have expressed an interest in nutrition/meal plans. Would you like me to invite a person to come to the gym and give a presentation on nutrition?

I thought this clip might help continue to inspire you. Julie Moss crawled over the finish line - this is certainly enough to get you motivated to get off the couch! After 2.4 miles in the water, 112 miles on the bike and 26.2 on the run....she wasn't going to be carried over that line. She crawled - by herself. "I am woman, hear me roar!"

Zoom!

2008-11-10T06:56:00.004-05:00

Great job at the race! Let us know how you're feeling today!

1. Did you wear the right stuff? Were you too cold/too hot? Right socks? Right shoes?

2. Besides being tired, were you in physical pain during the race?

3. Does anything on your body hurt today?

4. Are you glad that you did it?

5. Will you do it again?

Go Gems!

Trot for Tots - November 9!

2008-11-08T19:21:00.004-05:00

Sunday is the big day! The race starts on the track (Dublin Coffman High School).

1. Meet at the track at 12:15 on Sunday, November 9. (You can arrive earlier is you prefer but we'll plan to meet as a group at 12:15)

2. Julie Young has picked up the packets for everyone. Thank you Julie.

3. Dress for the weather. It's better to have too much stuff with you than not enough. You can leave extra stuff in the car. Remember that your body will warm up as you get started so you might be a little cold when you start but you'll warm up.

4. We'll plan to wait for everyone at the finish line.

5. Best of luck everyone! This is very special that so many Panthers and Gems are participating in this great event to benefit Children's Hospital. That's what MPA is all about - "where friends become your family" and doing what we can for each other and for our community.

Expected Gems:
Emily, Elaine, Amber, Julie V., Jenny, Julie Young, Vickie, Bob, Debra, Abi, Adam

Expected Panthers:

Buzzy, Erica, Taylor, Nicole, Kaitlyn, Kenn

Updates

2008-11-07T18:25:00.001-05:00

Updates from Vickie regarding race!

Julie Young picked up everyone's race packets at CRC today. She will bring them for all on Sunday. Thanks Julie!

What are you all about?

2008-11-05T18:41:00.003-05:00

Spending this time with my mother has prompted me to rethink my values. Maybe my own self reflection can help you figure out "what you're all about."

Thoughts on exercise and nutrition
I sometimes contradict myself with what I try to teach Buzzy. I want her to eat healthy yet I'm a major stress eater. I might go for a 3 mile run but when I'm stressed, I might eat 7 Snicker bars. That's a big contradiction and I have been working hard to make my behavior match my words.

So think about this a bit:

- What are your values with regard to health and exercise?
- Do you exercise so that you fit into your jeans? Do you do it because you want to live longer? Do you like to socialize with the group?
- What do you hope for your children's fitness?
- What do you hope to accomplish with your nutrition plans this year?
- Are you happy with your chidren's nutition and their accountability for their own health?

These are tough ones...but worth thinking about. Share your ideas - let's work it out together.

We're looking good!

2008-11-03T07:06:00.004-05:00

Sue, Amber, Vickie and Katie met for weight lifting. That was fun. Thanks ladies!

Several people turned in forms for Trot for Tots. Vickie will you give us the update on how many folks signed up?

I'm definately interested to meet for a run on Friday evening (after work) or Saturday afternoon. We should take it easy since we're racing on Sunday but we can go for an easy weekend jog. Anyone interested in Friday evening or Saturday a.m.?

Does anyone know if the zoo stays open later for walkers/joggers? or any of the malls? There will be times this winter that there will be too much ice and we can't run outside. Anyone have suggestions on where we can go (with the exception of a treadmill)?

Go Gems!

2008-11-01T12:57:00.006-04:00

Several Gems met at Antrim this a.m. (Constance, Elaine, Amber, Em, Stuart and Buzzy). It was a great day to be outside. Em, Elaine, Constance and Avery grabbed a snack at Northstar afterwards. Delish!

Sunday 11.01.08 training plan:
* Meet upstairs at 5:05 for weight training
* Meet outside at 5:30 for run/walk (if you don't want to weight train, you can just meet us outside for running/walking)

If you need inspiration - take a look at this video of this man and his son. The son is unable to participate in sports so the father put him in a raft and swam 2.4 miles for the Ironman race, then carried him from the boat to the bike (112 miles on the bike), then ran 26.2 miles for the marathon. All in the name of love - simply because the father can and his son cannot. Together, they can do anything.

It's hard to stay motivate with our busy lives. How do get off the couch and hit the pavement when we're so tired. Let this video be your inspiration. Sometimes, we should run just because we "can". What must it be light to be unable to run? And worse, what must it be like if our child can't? So we do what we "can" to celebrate living. Let this father/son duo be your inspiration this week.

CAN

2008-10-31T11:03:00.002-04:00

HAPPY BIRTHDAY TO MY PAL EMILY!

**Everyone send her birthday messages all day to let her know how great she is! She's my best friend and has always loved her birthday more than any other day of the year. I don't know anyone over 21 that actually likes having birthdays :) but she does so let's make it a special day for her!

MPA Gems has a new look!

2008-10-30T21:36:00.004-04:00

Constance had burning legs during her cold run. I get that sometimes and then I scratch my legs because they itch. How is everyone else? Are you freaked out by the cold weather? Are you hitting the road, the treadmill, the couch? Do you need a kick in the pants?

Reminders:

run/walk at Antrim on Saturday at 10:30 a.m. 5800 Olentangy River Rd Columbus, OH 43085
Print your Tot for Trots form and bring check by Sunday. Give to Vickie or put in Kyle's folder at the gym. Link posted for the race (under link section)
Flying Feather is in Dublin on Thanksgiving. If you have a spouse or a friend that will work the race, you can race for free! If not, please volunteer to help with that race. Premier Races is a great company and they do so much to support the Panthers. This is an account fund raiser. Amber and Bob will both be there. I will be in Dayton
There are several great December races. Posted under link section
Bob posted great suggestions for running in the cold. It's easy to dehydrate in cooler temperatures. Drink plenty of water before and after you exercise.

"Training accumulates. It's like money in the bank. If you build up your endurance in Jan or Feb., that will help you later in the year." Abdi Abdirahman (US Olympian)

Baby it's cold Outside!

2008-10-29T06:51:00.002-04:00

Good conversation on the blog!

1. Elaine can get Under Armour gear at cost! If you see something ya like, contact Elaine. She's our resource!

2. Stu says that the rule of thumb is that if your cold symptoms are from the neck up, go ahead and run. If symptoms are below the neck, take the day off.

3. Meet at Antrim on Saturday at 10:30.

4. How is everyone doing in the cold? It's good that Bob brought his gear on Sunday - winter came quickly. Has anyone picked up any new stuff? I know you'll be tempted to just use the treadmill or just not run/walk at all. Stay on the wagon with us! Get your gear and get outside!

5. All Panther teams have practice tonight. Do we need to go for a run/walk during practice? How about if we meet in the lobby at 6:55 and then go for a walk/run at the gym at 7:00? Any takers?

Cheers to you
E

MPA Gems! Week wrap up

2008-10-26T21:29:00.004-04:00

I love the name "MPA Gems". It's consistent with the "g" concept that we use for Glitter, Glitz and Glamour. And it's a hoot that Sue calls us the Grownups.

1. Don't forget to print your form www.columbusrunning.com/t3.htm and give it (and check) to Vickie by next Sunday. She'll turn in our forms for us.

2. Thanks to Bob/Stu for offering their info on all weather running gear.

3. Saturday Run at Antrim - On Saturday, November 1, I will be taking Buzzalou to Antrim. The lake is 1.2 miles around. I will be at the dock at 10:30 a.m. and will be happy for anyone to join me. Maybe I'll grab a nice brunch afterwards (there is a yummy FirstWatch nearby at the Worthington Mall). Bring your kiddies if you think they might enjoy the run/walk. Because it's a 1.2 mile loop, it's easy to keep track of them. Buzzins has been running there since she was 8.

4. Elaine/Katie - how have you done with your training since you two were traveling this week? Hanging in there?

5. Welcome Sally and Chrissy! We were happy to have you with us! Debra, so glad that you're back in the groove. Julie you looked great! Sue, I loved catching up on Liz. Amber, there's no doubt that you're an athlete. Vickie, those legs are gorgeous (ahh....you could have been a Rockette). Jenny/Marsha, thanks for joining the club (loved having you). Constance, we've missed you. Abs, we wish you could join us on Sundays (maybe on Saturday at Antrim?).

Yea for Prowlers!

2008-10-25T21:40:00.003-04:00

Woo woo, so the first competition was super fun. The kids are safe and it was a great day.

We'll plan to see the Prowlers at the gym at 5:00 tom. We'll meet upstairs to stretch and chat. I'll bring some cold weather gear so y'all can check it out. Bob might come tom too (if so, please bring some gear so we can show the Prowlers some clothing options).
Vickie is collecting forms for our Trot for Tots run. Might as well bring it tom so you can't talk yourself out of doing the event!
Please let me know if you would like to run at Antrim next Saturday, November 1. I’m available between 10:30 a.m. and 2:00 p.m. What time is good for you? The lake at Antrim is 1.2 miles. Amber is available during that time. We'll set the meeting time based on the group consensus.
Kenn and Buzzy want to join the running club...maybe they (and any other Panthers) can join us on Saturdays but we're reserve Sundays for Parents only (hey, you need time without the Panthers!)

Week 3 - let's chat a bit!

2008-10-22T06:56:00.003-04:00

You've all been working so hard. It's so impressive to read your running stories. You must feel so proud of yourself.

Let's discuss these things:
1. Have you been recording your workouts? We discussed some electronic resources. Are you using an electronic resource or a notebook or are you forgetting to do it?

2. Are you surprised by what you've accomplished in such a short period of time?

3. Because we will receive a discount by signing up as a group, we should plan to mail all of our registration forms together (for the Trot for Tots). Does anyone want to volunteer to collect those and mail them? If so, we can put our registration forms and checks in your child's folder at the gym.

4. Has your family commented on what you're doing?

5. Bob and Stu both get in the "zone" when they run. They can think about work, their hobbies, politics...whatever. Stu says it's easy to run 10 miles for him because he just "thinks" and that keeps him interested. I'm not able to "think" until I'm in shape. Right now, all I can think about is that I'm running. How about y'all?

Marathon Wrap up - looking forward

2008-10-19T15:47:00.003-04:00

Marathon: Congrats to Bob and Stuart for crushing the Columbus Marathon!

Thank you to all the volunteers - it's a wonderful thing that you did for the community and for the racers.

Looking forward: Hey, now that we're inspired (after volunteering at the marathon), let's sign up for an event! Per Bob's suggestion...let's take a look at this race on Nov. 9!

Race Name: Trot for Tots
Cause: raises money for Hospice @ Nationwide CHildren's Hospital.
Distance: It's a 3K and a 10K. (The 3K is just under 2 miles).
Location: Coffman HS
Time: Starts at 1 PM
Cost: Pre-registration before 11/3 is $20 and if you group 3 people together it's only $15.
Website: www.columbusrunning.com/t3.htm.

Keep training: We're all tired. I am zonked but I'll plan to meet y'all at 5:00 at the gym. Even if you're too tuckered to participate, come on over and say hi to the group. You can walk if you don't want to run today. If you don't want to move at all, just hang out at the tree and clap for the gang. You've been a great support for each other.

Week 2 - the other stuff

2008-10-15T07:01:00.004-04:00

We're all different aren't we?

Heather and Abigail are motivated by competition,
Katie feels good when her girlfriends compliment her,
Vickie, Elaine and Amber have personal fitness goals,
Debra is running for her daughter,
Constance spends her career helping others (she's running/walking to do something nice for herself),
Stu and Bob really enjoy running,
Marsha came out because Amber ambushed her! But we'll convert her!
Sue likes to be with the group and support Panther efforts.
We're still working on getting Jules and Jenny to hit the road with us.

We're all out there for different reasons. So tell me about the other stuff.

How do you motivate yourself to do other workouts. Do you go to a gym with a friend? Do you do an exercise tape? Are you sticking with just the running right now? Is anyone doing any weight training? How about your nutrition? Are you having a hard time stepping away from the Halloween candy?

It's a pursuit...being healthy. I fall off the wagon frequently. The group is giving me the kick in the pants that I needed. Sometimes, it feels good to be heard. Tell us how you're doing.

Week 2 - don't overtrain

2008-10-13T17:39:00.004-04:00

A few gals are talking about sore shins...the dreaded shin splint. Overtraining is a big culprit for this overuse injury. Some folks tend to get them because of an inbalance between the calf and the shin. Some get shin splints because of the position of their feet striking the ground. Some get them because of their shoes. And some get shin splints because they did too much too soon.

If you're feeling the shin pain, I sugget the following:

Apply ice each day for the next few days.

Do your toe flexes; 2 sets of 50 each day.

Calf raises; 2 sets of 50 each day

Check your shoes. If you haven't been fitted for proper shoes, you should try FrontRunner or Fleet Feet. They will watch you walk and they will determine what shoe is best for your feeet. You need to replace your shoes about every 300 miles. Yes, walking around at the mall or baseball games does break down your shoes. Pay attention to the mileage on those shoes!

Stretch your shins and calves before and after you run.

Make sure that you're not overtraining.

It's important that y'all don't increase more than 10% of your running mileage each week. I mentioned that I can suck it up and run 5 miles if my ego is on the line. But my stabalizer muscles aren't trained for it. So although I can do the distance, I'll feel really sore for about a week after. It's crazy to jump in too quickly. Might as well ease into it so I can avoid the discomfort later.

If you ease into it, you shouldn't experience much residual pain. You'll have normal soreness during the run but you shouldn't have bone/joint pain. If you do, that's a red flag. Stick with the plan. Don't do more than what is on the plan. If you want to do additional training, do aerobics, swimming, weight training or biking. Your smaller muscle groups aren't ready for you to pound the pavement each day. You need to build up to that.

I know that you have doubts - but you'll become addicted to the road. Our bodies are engineered to run. Some folks can run at Mach speeds, some can run marathons, some run slow, some can't go far. But almost all human beings on the planet have the ability to run. It's part of our design. Your body will adapt. A thousand years ago we were both hunters and the hunted. We ran to catch our prey and we ran from the predators that tried to eat us.

You will adapt. It's all part of evolution. Fittest survive baby. Hang tight. Great job yesterday!

Reminder for the 8 Week plan:

Week 1 – EZ run at gym, 1 mile run, 1.25 mile run
Week 2 – EX run at gym, 1 mile run, 1.25 mile run
Week 3 - EX run at gym, 1.25 mile run, 1.5 mile run
Week 4 – EX run at gym, 1.25 mile run, 1.75 mile run
Week 5 - EX run at gym, 1.25 mile run, 2 mile run
Week 6 - EX run at gym, 1.25 mile run, 2.25 mile run
Week 7 - EX run at gym, 1.25 mile run, 2.5 mile run
Week 8 - EX run at gym, 1 mile run, 5k race!

Does my butt look big in these jeans?

2008-10-12T09:56:00.003-04:00

Honey, we're not 21 anymore and yes, your butt looks big. So what? You have accomplished so much with your career, family and volunteer work. You are super woman. That's what you wanted right?

Sure it's what you wanted. But you also wanted to stay young and beautiful didn't you? Don't lose hope - if Miss Piggy (a pig for God's sake) can maintain her sexy savvy, then so can you. You have the power to change your exterior (if that is what bothers you most). We already know that you're accomplished on the inside.

There are no secret weightloss plans - just eat healthy and exercise. That's easy to remember. The hard part is keeping yourself inspired and motivated enough to do it. The key to getting your booty back in those jeans is finding your motivation and using it as a tool to help you succeed.

Achievement Motivation: If you're an achievement kind of person, then you need to satisfy your desire to succeed. Set a goal - maybe you want to be able to run a 5k by Christmas or maybe you want to wear your jeans by January.

Affiliation Motivation: Will friends and family shower you with compliments if you get back into your skinny jeans? Do you feel good when other people validate you? Hey, they are your support crew. Tell them to send you weekly emails to encourage you to stay on your exercise plan.

Competence: Are you driven by being excellent at a task? Do you take your job very seriously? Do you like to be perfect? Use that type A personality to your advantage. Tell yourself, "I will close this deal. I will not fail." Treat your diet and exercise plan like a task - something that you must conquer.

Power: Do you have the ability to change the people around you? If you stick to your exercise plan will that motivate your children to be more active? Will your spouse join you? Will you inspire your friends and family to succeed? Okay Mrs. Beaver, rally the troops and get back on your diet then!

Incentive: Do you like to receive awards for your accomplishments? Will you win a contest at work if you lose the most weight? Do you want those Prada shoes or to take a little rendevous to New York? Make a deal with yourself. If you stick to your healthy eating plan for 3 months, then you get the shoes or the trip. Or both!

Fear: What are the consequences if you don't succeed? Do you work hard because you like to work or do you work hard because you're worried about what will happen if you don't? Go put on a bikini (that will put the fear of God in you). Or go read over a few websites pertaining about the consequences associated with unheathly eating and lack of exercise.

We like you just the way that you are - but if you don't like you, then it's time for change. So, put down the Snickers and put on your running shoes. We'll be out there running with you (and checking out your butt).

Tell us what motivates you and we'll help keep you on track.

Week 2 - Day 1

2008-10-12T08:18:00.003-04:00

You all have kept me motivated. I've been reading all sorts of literature on what motivates people. All of you ladies have grown to know me well over the years (Bob too). I am motivated by being part of a group. Because you all are counting on me to be part of the running group, that kept me on track this week. Being part of your group is helping me maintain my own health. Can't be that!

I think Sue Miller might join us at the gym today! I'm looking forward to seeing all of you. 5:00...be there!

Hugs,
E

Week 1 - day 5

2008-10-09T22:45:00.003-04:00

So the weekend is generally when I fart around. I've already made plans with Stu so that I'll go for a run after work tomorrow. If I don't make plans, I won't do it. I'll eat ice cream instead. This way, I'll still eat the ice cream but I will have completed my run first!

Sometimes, it's best to make plans ahead of time so that you'll follow through with your weekend training. How do you keep yourself on track over the weekend?

Speaking of Weekend stuff:

Buzzy is running the last cross country meet on Saturday a.m. at the Westerville Rec Center. It's on Cleveland Ave just south of Polaris. Not certain of time. Abs, it's about 5 minutes from your place.

Kenn is performing in a musical at Coffman at 7:00 on Saturday. Buzz and I will be there if anyone wants to join.

I think LBug and Kali are working the OSU game that evening.

Any other kid updates?

Anyone planning to do a Halloween race? http://ultrafit-usa.com/FrightNite.html Dublin has trick or treat on Thursday so y'all could do this Halloween 5k (run/walk if you're not ready to run it straight). Columbus has trick or treat on the 31st from 6-8:00 so I'll be at home that night.

Thanks for the link for the calendar. I'm going to check it out!

Don't forget about Sunday - rain or shine. 5:00. Midwest. Roar!

Week 1 - Day 4 "Write it down!"

2008-10-08T22:26:00.002-04:00

I'm always pushing the kids at the gym to record their habits - they hate doing it. You might think, "I will never forget this awful run." But you will. It's important that you record your mileage/times along with information about how you feel during your run. You will look back and read over your log books and you'll be so proud of your accomplishment. You'll also learn about your body and spirit. You might find out that you get a tummy ache if you eat bananas before a run. You might find out that you are more comfortable in Nike rather than New Balance. You might discover that you mananage stress better if you run in the a.m. rather than the evening. Write it down - it's more than a training log; think of it as a diary.

Good for you for taking action! Debra and Vickie have already hit the road again! Hey that's wonderful news! How about the rest of y'all? Bob, how are you feeling coming into the marathon? Elaine, any plans for a 5k soon? Jules, are you joining us on Sunday or the week after? Constance, should we try somne yoga next time? Abigail, are you and Adam planning for a Thanksgiving race? Amber, have you been kidnapped?

Keep at it!

Post your updates under this posting (Day 4)

Week 1 - Day 2

2008-10-06T23:04:00.000-04:00

Hi there! How are you doing on day 2? Did you eat 3 Snicker bars because you ran yesterday? I ate a funnel cake. Ugh, I had a horrible tummy ache. Boo hisss...back on the training plan darn it.

If you're like me, you might want to know how far/long you need to run in order to burn off that yummy treat that you gobbled down and regretted later. Check out this calorie calculator. http://www.healthstatus.com/calculate/cbc

Geesh, I realized a few years ago that I had to run about 3 miles to burn off every Krispy Kreme that I ate on vacation. Needless to say, I cut back on my pastries that year.

So keep at it Prowlin' Parents. One day at a time. It's a very special gift that you're doing for yourself and for your daughter. Isn't that we're always trying to do? Trying to do as much as we can for our children.

Buzzy be off to college in a few years and I won't have the opportunity to share the day with her. I try to find common interests with her so I can be part of her life. My Buzzy loves to run - so even if I'm not in the mood, if Buzzy wants to run, I'll find my shoes. I'll take as much time as I can get.

Maybe you can go for a nice walk/jog with your daughter. It's a great way to nose into their business. They have nothing to do other than look at trees, sidewalks and sky. Or they can talk to you. After about 10 minutes, Buzzy starts telling me everything.

Test it out. It works. Lace up the shoes and hit the pavement. We have two more runs to do before Sunday. Keep us posted so we know how everyone is doing or if you need inspiration!

"There are clubs you can't belong to, neighborhoods you can't live in, schools you can't get into, but the roads are always open." ~ Nike

First Day of Training!

2008-10-05T22:38:00.000-04:00

Today was a great day for many reasons. The Panthers are really starting to shine and the Panther Parents are on the prowl.

A great group of women met at the gym today for their first Prowlin' Panther Parent run. They did a 30 minute run/walk combination. They were brilliant and I had a great time.

It's a journey isn't it? We're always trying to find ways to learn about ourselves and to be better than we were yesterday. Exercising helps our bodies thrive and our minds stay sharp. This is such a wonderful way for you to support your child. By coming to the gym to exercise, you're showing them that you endorse their athletic career and want to join them in their pursuit. I feel so happy to be invited to be part of their lives and also part of your own health/athletic goals.

Remember that you really can be ready for a 5k in 8 weeks. In addition to your 30 minute EZ run/walk today, you'll want to do a 1 mile run and a 1.25 mile run. See you next Sunday at 5:00! Same time, same place.

Thanksgiving Races in Columbus:

http://www.fatrabbitracing.com/Events/PilgrimsProgress/Default.aspx

http://theflyingfeather.com/

http://www.columbusturkeytrot.com/turkeytrot/index.htm

http://www.runwildracing.com/RaceInfo.asp?nRaceID=192

Feel free to leave posts on this blog. Folks can discuss training plans and tips.