She Said/She Said 2 - Keep It Going!

Marie Foster (left) is running in the
Couch to Foot Pursuit program and
Sara Grassmeyer (right) is coaching her up!

When taking on a new challenge, it is important to get encouragement. And when that encouragement is coming from a group of peers who are in the midst of tackling the same challenge, the impact is huge.

That is the case with the Couch to Foot Pursuit 5K. This group of first-time runners is training to run a 5K race and have the support of one another as they work toward this goal.

C2FP Coach Sara Grassmeyer and C2FP Runner Marie Foster (who is also the Marketing and Events Coordinator for Porter County Parks and Recreation) will have an e-mail conversation about the program in a weekly blog entry called She Said/She Said. They will discuss challenges,
give encouragement and look ahead to the
next steps in the journey.

From: Sara Grassmeyer

Sent: Monday, January 23, 2012 11:03 AM

To: Marie Foster

Subject: this week's run

Hey Marie!

Sorry I missed Saturday’s run. How did everything go? Your run time increased. How did that feel? Were you sore? ☺

From: Marie Foster

Sent: Monday, January 23, 2012 11:31 AM

To: Sara Grassmeyer

Subject: RE: this week's run

Hi Sara.

Saturday’s run was difficult!  First, let me say that I wasn’t even sure that the run was still going to happen after the snowstorm.  I kept checking the Porter County Parks Facebook page and was a little nervous to see that it was still happening.

When I arrived at Sunset, I saw that it was plowed so nicely!  There was not a slippery spot which was a great change from the week before.  Thanks for having that done.

So it was hard to run for two minutes and walk for one.  Also, the trainer, Dan had us run up Sunset Hill.  Yuck!  It was really difficult to push myself up that hill, but Dan said that we are supposed to have smaller strides up hills.  That helped so much, but I was still out of breath.  It made me feel better to see everyone else in the same boat.  We were all struggling, but when we passed each other, we would say encouraging words to keep everyone going.

I am sore today and am unsure about this week’s two-minute runs.

From: Sara Grassmeyer

Sent: Monday, January 23, 2012 11:51 AM

To: Marie Foster

Subject: RE: this week's run

Marie, I am so glad that you chose to challenge yourself this weekend. Sunset Hill is no joke. Even the most experienced runners struggle up that hill… but you all did it! Dan said that you all are progressing well and he is impressed by your strength. It takes much courage to show up to a snowy run at the park AND then try something new. But, pat yourself on the back, you are working on a really powerful goal. Congrats, congrats!

I spoke with our maintenance department and I was elated to see all of the hard work they were doing even before I got there before my training. Thank you for urging me to have that conversation, we all really benefit from a nicely manicured running landscape.

I would like to take this time to invite you to friend the pcparksandrec on Facebook. This is where we will post weather updates from here on out. With such a giant storm on Friday afternoon, I apologize for the lack of communication, but Facebook is now the place that will alleviate those questioning moments before a run. I will make sure it is updated Friday afternoon and then again around 7a on Saturday morning. Thank you for that feedback.

Let’s talk about that soreness girlfriend. Because you ran “The Hill” you probably are a little sorer in your quads/calves than you were last week. I want to make sure you are stretching fully and completely after each run. Stretching your quads, hamstrings, glutes and hip flexors will help to loosen up your body for this week’s run. Also, make sure that you are holding your stretches for at least 15 seconds and incorporating breath every time. As you exhale, stretch further and breathe deeply. You will feel relief… hopefully. Also, use one of your cross-training days for a stretching/yoga session. Running can really tighten up your muscles (in a good way), it’s important to counter that with deep, full stretching.

What does your cross-training look like this week?

From: Marie Foster

Sent: Monday, January 23, 2012 12:16 PM

To: Sara Grassmeyer

Subject: RE: this week's run

Sara,

You’re right!  I am sore in my quads and calves.  I feel like my body needs to really stretch out because my muscles feel soooo tight. Hopefully yoga will help this week.  Do you think I should lift weights too?

That’s a good idea to put updates on Facebook.  This week we are not supposed to get more snow so maybe we will have a nice day on Saturday☺. I don’t know what I’ll do with myself while I’m running in the sunshine. You mean I won’t have to wear a scarf???

Speaking of that, I think that the handouts you gave us in that packet were very helpful.  Dan said that we need to dress like it is twenty degrees warmer. That was definitely true because by the end of the run on Saturday, I wasn’t even wearing gloves. Is that normal?

Are you going to be there next week?  It’s fun when you’re out there loudly telling us to run from across the park.

Marie

From: Sara Grassmeyer

Sent: Monday, January 23, 2012 12:59 PM

To: Marie Foster

Subject: RE: this week's run

Marie,

As adults we need to be doing strength training (lifting weights) at least twice a week. If you have the time, I like the idea of warming up with a few intervals of running/walking then doing an entire circuit of weights including your major muscle groups (chest, back, biceps, triceps, core, quads, hamstrings and glutes). I would be happy to show you some exercises you can do at home with things you can find around your house. Lifting weights is a great way to strengthen your joints and make you more fit and better prepared for these upcoming runs. Have you utilized the Indoor Weights class at the park? The instructor is very experienced in breaking things down and making great modifications for people of all fitness levels!

I would love a nice, sunny run on Saturday. You guys deserve it! You have literally run on the worst weather days we have had so far. Yuck! I am glad you are utilizing the handouts. I thought they were pretty important in helping you become a better, more prepared runner. I ALWAYS take my gloves off running, for some reason my hands get hot so fast. That’s why you wear layers and zippers, baby. Running forces you to constantly be changing your internal temperature to accommodate the surrounding weather conditions. Now, be careful. I lose gloves/hats/scarves all the time on runs… I need to get a better holding spot☺.

I will totally be with you on Saturday. This past week I had a coaches training for our upcoming Girls on the Run program. This program is absolutely wonderful and matches my academic/graduate research beautifully. Girls on the Run is a non-profit prevention program that encourages preteen girls (3rd-5th graders) to develop self-respect and healthy lifestyles through running. The curricula address the girls’ physical, emotional, mental, social and spiritual well-being. Just like C2FP, we will be training for a 5K race. Hey… you have 3rd-5th grade girls, don’t you?

Keep running and keep motivated. You are doing such a great job.

Sara

Be Well - Prioritize Exercise

Lifting weights is just one of many
ways you can get in great shape.

By Sara Grassmeyer
Wellness Coordinator

What are your top 10 priorities? When was the last time you wrote down everything that is important to you and how they rank? Go ahead and take a few minutes to list out your top 10 priorities.

Now that you have your list, write down how much time you spend each week working towards your priorities.

Are you surprised by anything? Are you surprised by the length of time that you spend on something that is not one of your top 10 priorities? Keep your list and post it somewhere only you can see it. Refer back to it often to remind yourself of what’s most important to you and the ratio of time you spend doing these things versus things that don’t intrinsically matter.

As we approach the end of this month (New Year's Resolution Month), I think it’s important to set the standard for healthy lifestyle modifications. For me, exercise is one of my very top priorities and I make sure that every week I look at my calendar and block out plenty of time to get in my workout. When I make time for exercise, I am not rushing to squeeze in a workout and I’m not skipping a workout because my day ran out of time. Rather I am able to enjoy my block of time and really exercise to my full capabilities. I know that we are an extremely busy society, but I also know that our time will be of higher quality if we treat exercise with the importance it deserves.

Here’s what my next week looks like: 

• Sunday-            Long Run, 9-10a
• Monday-          Moderate Run, 7-8a
• Tuesday-          Step Aerobics, 6:15-7a, Zumba 5:15-6p
• Wednesday-    Moderate Run/Kickbox/Lift Weights, 11a-12p
• Thursday-        Step Interval, 6:15-7a
• Friday-             Yoga, 5-6p
• Saturday-         *rest* 

So, get on it. Look at your calendar and write down what you will be doing for exercise every day next week. Remember, rest is important in an exercise program, too. Make sure to write down how long, what time and what type of exercise you plan to do. If you’re comfortable, share your ideas with me. I would love to see how we are all working towards a healthier lifestyle.

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.

She Said/She Said

Marie Foster (left) is running in the
Couch to Foot Pursuit program and
Sara Grassmeyer (right) is coaching her up!

Running a 5K is not easy. And running one for the first time can be even more difficult. That’s why the Couch to Foot Pursuit is such a great resource. Beginners have a group to train with, and a great coach to give them tips and encouragement along the way. Marie Foster, who is the Marketing and Events Coordinator for Porter County Parks and Recreation, is taking the plunge and participating in the Couch to Foot Pursuit Program. And C2FP Coach Sara Grassmeyer couldn’t be more excited!

Every week, Sara and Marie will have a conversation via e-mail about the program. They will discuss challenges, give encouragement, and look ahead to the next steps in the journey. So, without further ado, here is our first installment of She Said/She Said!

From: Sara Grassmeyer
Sent: Tuesday, January 17, 2012 9:35 AM
To: Marie Foster
Subject: C2FP

Hey Marie! 

Great job this week! You did such a fantastic job considering how icy and cold it was. Are you sure you’re a first timer? J How are you feeling today? I think it was so great to see everyone at the park on Saturday, especially those with C2FP. I think group training is the way to go and it seems that everyone was successful. Do you think the runs were challenging enough? Maybe we should add time/distance… I don’t know. What will you be doing for your cross-training this week? Maybe we can do a kickboxing class at home?

Sara

From: Marie Foster
Sent: Tuesday, January 17, 2012 9:47 AM
To: Sara Grassmeyer
Subject: RE: C2FP

Hi Sara.

Thank you for getting me off my couch!  I feel much better now that I know that I am doing something for myself.  I had been so busy with my family, that I hardly ever considered my own health.  Honestly, I didn’t know what to expect with this Couch to Foot Pursuit program.  I was afraid that I would be so out of shape that I wouldn’t be able to handle running.  I also expected that my knees were going to hurt - but they didn’t!  The way that you structured the running/walking intervals made me feel more confident. I kept telling myself that anyone can run for a minute.

The ice was a little frustrating because I was afraid that I would slip. I guess it also helped because I didn’t have to push myself as hard because I just had to run slowly due to the ice J. Do you think there is anything that can be done about the ice?

I think the runs were challenging enough because after about halfway, I started feeling sick and wanted to stop.  But I didn’t!  I’m not sure if that’s a good gauge or not.

So for cross-training this week, I am going to dust off my yoga DVD’s and try some yoga.  I also have a couple dumbbells that I will try to use. What do you think? 

Marie

From: Sara Grassmeyer
Sent: Tuesday, January 17, 2012 10:10 AM
To: Marie Foster
Subject: RE: C2FP

Marie -

I think that your cross-training ideas sound fantastic. Yoga is a great supplement to running. When you are in the Warrior series, every muscle you use for running is lengthened and strengthened. Also… Runner’s Pose. HELLO! Be careful with those dumbbells, protect your joints and don’t lock out your elbows and knees. Weightlifting is also a great supplement to a running program. You go girl!

I know, that ice was pretty horrendous. Today at our Administration meeting, I plan to talk to the maintenance crew to ensure that they are taking care of it quickly and efficiently. Maybe they have some ice melt/sand that they can throw on the problem. I will keep everyone posted, I want you all to be safe and successful.

I don’t ever want you to feel sick, but I do want you to listen to your body. If at any point, on any run, you feel overextended or overwhelmed, walk and feel it out. Maybe today’s not the day and you need to stretch, do yoga, lift weights or nothing. You can run tomorrow. Don’t push yourself to a point that you are uncomfortable. You know your body and what it is capable of better than I do, but I want you to consistently get better and be challenged. Go, go, go!

Anyone can run for a minute. They can run for two this week. Enjoy your training, let me know what else you need to stay motivated. Taking care of yourself is the best way to take care of your family.

Sara

From: Marie Foster
Sent: Tuesday, January 17, 2012 10:22 AM
To: Sara Grassmeyer
Subject: RE: C2FP

Thank you, Sara.  It makes it so much easier to try to get back into shape with a trainer who can guide me. 

I will try to lift weights and do yoga this week on my off days. What about running in the rain?  Is there anything that I need to know if it’s sleeting or raining on my running days?

By the way, I went running/walking yesterday and so far it’s been good, but I have to say that I am a little nervous about next week.  I see that I will have to run for 2 minutes and walk for 1.  I hope I am ready for that.

Marie

From: Sara Grassmeyer
Sent: Tuesday, January 17, 2012 10:34 AM
To: Marie Foster
Subject: RE: C2FP

You’re totally ready for it. Try it a few times, take a watch with you and challenge yourself. If after the second interval it just isn’t working, try running for 1:30, walking for 1:30, or even running 1 minute, walking 2 minutes. This is your program, do what feels best for you and your body.

Running in the rain… ugh. The best advice is to wear rain protective clothing so that your body doesn’t get cold/wet and a hat to keep your face dry (also saves my makeup from smearing… I really like to look my best whilst running). Also, run towards the rain/into the wind first, that way, when you head back home, you’ll be down wind/away from the rain. Always a little incentive to finish your workout. As the 10 Tips for Running in the Cold handout indicates, make sure you change from your wet clothing as soon as possible. Remember, if it’s not working or you’re just not feeling the run today, try a treadmill or switch your cross training/rest day to accommodate the weather.

Good Luck this week, let me know how everything goes.

Sara

From: Marie Foster
Sent: Tuesday, January 17, 2012 10:43 AM
To: Sara Grassmeyer
Subject: RE: C2FP

Thanks for the advice. The 10 Tips for Running in the Cold is really helpful.  I’m glad that you gave me one of those packets.

Thanks for all your feedback.  I can’t wait to check in with you next week.

Marie

Be Well - Winter FUNderland

By Sara Grassmeyer

Wellness Coordinator

Happy First Snow of 2012, Northwest Indiana. If you are like me, you have anxiously awaited the arrival of the first snow. If you are also like me, you are wondering and planning for what you can do for fitness in such snowy conditions. Here are some options for getting your 30-minutes a day of recommended exercise during these cold, wintery days.

1.     Go play outside! Grab some friends and family and challenge each other to foot races, sledding, snow angels, snowman-making, snowball fights or anything else you can think of. Playing in the snow is like playing on the beach in sand, the resistance is greater and general movement is more challenging.

2.     Come Snowshoeing at Sunset Hill. For $5/adult participant you can join a group of people committed to getting exercise by snowshoeing around Sunset Hill Farm County Park on Saturdays from 8-9a. Are you a beginner or someone who has never snowshoed before? Great! This class is designed to introduce you to snowshoeing and challenge your heart, lungs and endurance by exploring the trails at the park. Make sure to reserve your spot in advance… space is limited!

3.     Home Fitness. Remember our Outdoor Circuit workout from a few weeks ago? Let’s adapt that to the indoors! Perform each round of these exercises twice (or more) and remember to push yourself.

Warm-up. Start with high knees, heel kicks or jumping jacks to increase your heart rate.

Squats. Grab a chair, squat down until your knees are at a 90^o angle and your bottom is barely touching the seat beneath you. Repeat ten times and make sure that you can see your toes the entire time. Not hard enough? Angle your toes at 10:00 and 2:00 and spread your knees further apart. As you raise up, squeeze your inner thighs.

Lunges. Alternating leading foot, perform stationary lunges. Keep the front knee bent at a 90^o angle and eyes looking forward. 10 lunges both legs (20 total).

Cardio Break. 20 jumping jacks, modify as necessary (low-impact version: raise your right arm and step out with your right leg, alternate).

Dips. Grab that chair again, with your fingers facing forward and bottom on the bench, step out from the bench and lower your body so your elbows are at a 90^o angle. Repeat 10 times. The closer your knees are to your body the easier, try stepping your feet all the way out so your weight is in your heels.

Pushups. Reverse your position on the bench and face your fingers forward. Lower your chest to the bench and push up. Play with your foot position, the further they are from each other, the easier this move will be. For a challenge, stack one foot on top of the other or move your hands in closer together.

Cardio Break. 1 minute football run/fast feet. Challenge yourself; this is the last cardio interval!

Core. Plank. On your knees or on your toes, lift your body so that your shoulders are above your hands. Hold this position for 30, 45 or 60 seconds. For an extra challenge, drop your knees one at a time. Still need more of a challenge? Turn that plank on one arm and balanace on your elbow and one foot.

4.     Yoga. The snow might have brought much needed peace, tranquility and downtime. Turn on your favorite yoga, pilates or tai chi dvd and find your zen.

Snow brings an opportunity for a different type of workout, I hope you try one or all of these workout ideas and continue to integrate fitness into your everyday routine.

Be Well.  

Be Well - New Year. New You.

By Sara Grassmeyer

Wellness Coordinator

Happy New Year! With a new year comes an abundance of new possibilities like trying something new, improving your health, increasing your exercise or crossing another important event off your bucket list. As Wellness Program Coordinator for the Porter County Parks, I urge you to set a realistic health and exercise goal for 2012. All adults should be getting 150 minutes of exercise each week, or thirty minutes five times a week. 

How close are you? For someone who is starting a health and exercise program, thirty minutes might feel very overwhelming, but let me help. Your thirty minutes a day can be cumulative. You can wake up in the morning, ride a recumbent bike, walk, run, stretch or work on your core. For your second ten minutes: walk around the building you work, park further from the office or walk during your lunchtime. Finally, finish your day with a walk to your favorite neighborhood spot. Longer than ten minutes? Good! When you’re comfortable and you feel like you’re ready for more of a challenge, add length, make your walking route more challenging or move a little faster. Now, enjoy! 

In addition to setting and accomplishing your exercise goal this year, let’s look at nutrition. Do you know what the recommendations for fruits, vegetables, grains, protein and dairy are for YOU? If you log onto www.choosemyplate.gov and develop a profile, you will be able to track your daily caloric intake as well as your physical activity. This will help you to objectively look at your diet and see where there are gaps or overindulgences. This is something I have committed to completing on a daily basis. It is a challenge and time-consuming, but I love the reports and it has been really neat to review my meals and where I get most of my calories from. 

I warn you, make sure that you are tracking your food as close to consumption as possible. The first afternoon I started entering my food, I completely forgot what I had for dinner the night before. I have gotten a lot better about tracking while/shortly after I eat… but it is tough! If the computerized system is not your style, feel free just to write down what you eat. You still will feel more accountable for your calories and the fear of writing something down (like Twinkies) might persuade you to choose a better option. 

Good luck this year. Every Friday you will hear from me and the Parks about small things that can improve your overall health. If you have any questions, need motivation or want me to talk about a specific subject, please feel free to email me at sgrassmeyer@porterco.org. This blog is for you and I would love to hear from you so we can be healthy together.

Be Well - Winter Lights Night Is Here!

By Sara Grassmeyer
Wellness Coordinator

Hello and welcome to one of the first events this holiday season. Winter Lights is going to be an event to remember and a great place to spend time with family and friends. From the Welcome Tent to the local school Art Show, there is something for everyone and plenty of activities for kids and parents. Cookie decorating, craft making, a glimpse of Christmas in 1875 and my very own Wellness Tent will enliven your holiday spirit and increase your heart rate. Speaking of the Wellness Tent: you will be able to challenge your family to a step-off and try some partner fitness activities like trunk rotations. Don’t know what those are? See you in the tent.

Make sure you bring comfy shoes and dress warm, it is bound to be chilly, but as long as you’re MOVING you will be just fine! Jog in place, shuffle from side-to-side, initiate squat contests with a partner, keeping warm is great motivation for movement. Whatever your reasons for fitness, find time (15 minutes at LEAST) every day to increase your heart rate and exercise. 

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.

Be Well - Yum-oh!

By Sara Grassmeyer
Wellness Coordinator

What have you eaten today? What about yesterday? How carefully do you track the amount and kinds of food that you feed your body? It is so easy to rush from place to place grabbing food as we go versus taking time to feed our body with nutritious foods. So, you’re in the car, you have screaming kids, you have an appointment in three minutes (you’re at least fifteen minutes away) and everyone is hungry… what are you supposed to do?

The simple answer is to make a plan for what you will eat before you go to the grocery store. Include snacks and beverages in your plan so that you will consistently choose healthier options than when you’re in a hurry. Bringing a piece of fruit and water has the potential to save your daily calorie consumption by at least 500 calories and better prepares you for minor emergencies. Eating high fiber high protein snacks like peanuts, an apple with peanut butter, carrots with hummus or a fiber/protein granola bar can help to make you feel full and stay that way longer.

I challenge you to make a complete menu for every day next week (breakfast, snacks, lunch, dinner, dessert and beverages) and make a complete list for when you grocery shop. I wouldn’t be surprised if you shopped more efficiently, felt better prepared for the week and saved some cash.

Enjoy your weekend. 

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.