NOW THAT SHE HAS STARTED SHE HASN’T STOPPED!

NOW THAT SHE HAS STARTED SHE HASN’T STOPPED!

Lisa started running in April 2006. She finds it hard to believe now, but she actually needed encouragement to get going. With her family and friends urging her, she decided to do something positive for herself. Her sister was running and it piqued her interest. She had always exercised and been active, but this running thing was something different. She could barely run for 1 minute! 5 kilometres seemed impossible! Never the less, she chose the 5km learn to run option in the running clinic at Let’s Get Fit.

She started. She ran and then she walked, she ran and then walked, ran and walked. She found the intervals she was doing easier to handle than just running as far as she could. Gradually she found her endurance and strength were getting better. She started to feel the difference in her legs and her breathing. 5 kilometres actually was going to be achievable! And she warns not to do more than what you are supposed to either! “Stick to the schedule - it works!”, she says.

After, reaching her first goal of 5 km, she dared to dream of the 10 km! And it wasn’t long until…

My first “official” race was actually in Kitchener-Waterloo ‘Oktoberfest 10km’
in the fall of 2006 with my sister running with me (she did the Chicago Marathon
the week after). I was extremely nervous as everyone seemed to be anxious
to get your chip/bib and get in line to use the washrooms!! You worry that
you are going to have to use the washroom during the race so you go that one
last time………seems silly because when you get started you don’t even think about
that.

I was amazed at how many different shapes/sizes there are at
the race as well. It just showed me that anyone can run if they put their
mind to it.

I remember saying to my sister “is there still people
behind me because I don’t want to be the last one!!” She would laugh and
say “yes there are people behind you” which made me want to keep
running.

What made it really special was that my oldest son, my
parents, my 3 sisters and their husbands and my niece and nephew were all at the
finish line waiting for us!!
Of course I cried as it was very
emotional with having my family there. We had a celebration barbeque after
the race…….it was an accomplishment that I thought when I first starting running
I would never be able to do.

Since then she has run several 5 km, 10km’s races and in 2008 finished 2 half marathons. She is very excited to be training for a full marathon in October, 2009. Running now is a big part of her life. She credits a lot of her success to her running partners. And if you live in the Dresden area I am sure you have seen the three of them out there enjoying every minute of it! Her last comments are about what she has received from running - more than she ever expected - “improved health for sure but encouragement and friendships that will last a life time!”

Thanx for your story Lisa!

EVENTS OF INTEREST - TROT TO THE BEACH

TROT TO THE BEACH! from Blenheim to Erieau the long way!

SATURDAY JUNE 5TH, 2009 8:00am

5 KM (run/walk) 1/2 MARATHON (run/walk) CYCLE TOUR (20 or 40 km)

'LOTS OF FUN!' 'DOOR PRIZES!'

ALL AGES - prizes for age group winners, Junior Awards

more info at: www.trottothebeach.com

EVENTS OF INTEREST

FOREST CITY ROAD RACES May 10, 2009

Register for any of the London Life Forest City Road Races listed below by March 31, 2009 and save up to $20 off full price registration!

• London Life Marathon• McFarlan Rowlands Half-Marathon• Runner's Choice 10K• Goodlife Fitness 5K• M&T 2.5K HIGHLIGHTS 2009!

· Going Green: The Forest City Road Race is reducing waste and making environmentally responsible decisions wherever possible, including registration, which is now all online.

· Swag Worth Sweating For: To recognize the effort of all our participants we are rewarding 2.5K, 5K and 10K runners with wicking technical shirts and the first 750 half and full marathoners with a high performance running jacket. Check out our website for photos and more information. www.forestcityroadraces.com. Something Worth Running For: The London Life Forest City Road Races raises funds for the Thames Valley Children's Centre (TVCC). This regional rehabilitation centre has been serving children and youth with disabilities, communications disorders and autism spectrum disorders since 1949. To learn more about the Thames Valley Children Centre and where your contributions go, visit their website at www.tvcc.on.ca

Sign up now at www.forestcityroadraces.com.

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LET'S GET THIS PARTY STARTED!

Ah, isn’t this weather just beautiful! It almost makes all those cold winter days worth it! Now just imagine experiencing the warmth of the sun, the melting of the last bits of snow, and the fresh smell of spring while you RUN! This is the time to start!

Our running clinic, that Karin Fysh and Lisa VanSickle are conducting now, is in its third week. It has a wonderful and fun group of participants! They are enthusiastic doing wonderfully well! And they have great questions that we thought we would share with everyone!

One of the more common questions that has been asked is: “Can we run more than the schedule suggests? The schedule seems so easy at this point and I know I could run more!”

This question is understandable. And it is common for runners and new exercisers to want to go ‘gungho’ the first week or two. But it is our enthusiasm carrying us. Our muscles need a bit more time to adjust. They need to build up the strength and endurance required for the sport or exercise being performed. And this is best done at a slow and steady pace.

Our tendons and ligaments adapt even slower than our muscles. So they require more time as well. If we load the tendons and ligaments too much too fast, it could result in straining them. For running, specifically, it is very important to insert intervals of walking into your runs. If your connective tissue, tendons and ligaments are not given the time to catch up, an injury is bound to happen as we get deeper into our running or activity. An injury will put you back to square one in a hurry. So in the long run (no pun intended!) you are better off taking it slow n’ easy.

Another important point is, once you start, plan on being consistent. Make sure you plan on running or exercising 3 times per week. Write it in your calendar. If you have to break the appointment, rebook it, change it, but do not cancel it! This consistency develops a pattern or a habit for you. It leads to a positive change in your lifestyle. And most importantly it leads to results!

So make activity a part of your life! Give your body something it is needing, and it will give back. The energy you put into your run or exercise will return tenfold in energy levels for your life! LET’S GET THIS PARTY STARTED!

The Power of Positive Thinking (Affirmations!)

Our Tracy has lost 20 pounds! Her first goal is 25 lbs. And she is almost there! It is a good idea to take a long term goal and rather than get overwhelmed with that goal, break it into smaller goals. And as you reach each one of those goals, celebrate! Reward yourself! Tracy is still figuring out what she wants to do. She might just treat herself to a pedicure or manicure.

I am very proud of her decision making. That is how becoming healthy happens. It happens with one decision at a time. Whenever, she is tempted she asks herself, “Do I really want the scale to go up this week or do I want it to go down?” Another question I like to use is, “With all the good choices and steps forward I have made up until now, am I going to fall backwards with this choice?” It is important to quiet that negative mind chatter with some positive affirmations. “I have willpower.” “I can do this!”

I have made up an affirmation for myself. I like to sing it either in the car, when I am alone or just in my head. I have put it to the tune by Nazareth, ‘Hair of the Dog’, but it is better known as ‘Now your messin’ with a son of a bitch!’ I think Guns & Roses have done a remake as well. Anyway here goes, “I eat foods that sustain and nourish me. Resisting all that are unnecessary.” It is put to the chorus. Try it!

For any results or goals to happen, you have to believe they are going to happen. If you continually scold and criticize yourself, how can you believe? How can you believe in yourself? Act like it is going to happen and it probably will! Remember the Little Engine that Could? “I think I can, I think I can…”

Have you noticed? Have you seen more runners out there lately. These are the seasoned and dedicated ones. You can tell by their gear and the confidence they run with. The posture is tall, the arms are bent 90 degrees and moving straight forward and back. The stride is full. I wish I could do that!

The beginners are just starting to think about it...

With that little bit of warmer weather we had, spring fever is starting to set in a bit. The knowledge of March being just around the corner is creating a stir. That freedom, I spoke of last week, is beckoning us. Being out in that mild weather, the warmer sun, with a soft fresh breeze against our face is very tempting!

Then we think of the extra layer of poundage we tend to put on during the winter. Running would certainly help us lose that! Running would firm up our legs, help them become stronger. Running would help us lose that excess around the middle. Running would strengthen our heart and lungs. Running would be soooooo good for us! Yes! Let's run!

But then the doubts start to creep in. Can I do it? Will my knees hold out? I'll probably just start and then quit after a while. When am I going to do it? How am I going to have time? Each one of us will have at least one reason, (And probably more than 10!) why we won't succeed?

So let's stop right here!

If someone else approached us and told us they were going to start running. And they were quite excited about it! What would you say to them? Would you berate them the same way you berate yourself! Would you talk to them like you talk to yourself? No! I would imagine you would give them words of encouragement and hope they will have success. Now, let us do that same thing for ourselves! Let's encourage ourselves and give ourselves hope! Let's give ourselves a chance!

If your gung ho and ready to go! Grab some proper running shoes and get out there! Just do it!But, if you are one of those people who can identify with the mind chatter similar to what I have written above, then I would suggest finding a partner, running group or clinic to start with. Studies have shown that exercising or running with a partner increases your success greatly! They keep you company. They get you out when you might not have gone on your own. And they offer some motivation and encouragement along the way.

Running clinics offer education and tips to help you overcome some of the problems you may encounter. They help you to meet other runners. If you are interested in finding a running clinic, check with your local gym or community centre. The Running Room (a Canadian born running store) hosts great clinics regularly. And LET'S GET FIT is hosting one starting in March!

I hope to see you out there! And if you are just starting to run or exercise, we would love to hear your experiences, comments and questions! It is always great to hear of other's trials and victories on this path to health!

Actively Yours
Sandra Maltby-Mills
letsgetfit@bellnet.ca

RUNNING CLINIC STARTS WEDNESDAY, MAR. 4TH

ENJOY THE COMRADERIE AND SUPPORT OF OUR GROUP!

CHOOSE YOUR PROGRAM:

1) LEARN TO RUN
2) 5 RM RUN

Clinic Topics Include:
* Where to start / common errors * Equipment: apparel & choosing the correct shoe *
* Stretching for running * Nutrition * Sports injuries * Hot and cold weather running *
* Assessing Technique & Bio mechanics * Hill & Speed Training *

DURATION: Every Wednesday for 10 WEEKS
COST: MEMBERS: $59.00 NON-MEMBERS: $69.00
HOSTED BY: Karin Fysh & Lisa VanSickle

REGISTER NOW
683-2500

* MEET NEW PEOPLE * ENJOY THE OUTDOORS * LOOK GOOD * FEEL GOOD *
* GET FIT * REDUCE STRESS * LIVE A HEALTHY LIFE * INSPIRE OTHERS *

A Runner 'Soon to Be!'

Do you remember when you were a kid? Do you remember playing tag and running as fast as you could? Do you remember running away to hide when you were playing hide and seek. Do you remember getting your sparkler lit and then taking off running creating a long shower of sparkles behind you like a shooting star. In our neighborhood, we would create an obstacle course and each time we saw a car at the end of our road we would start running through the obstacle course and try to complete it, before the car passed us! I think these memories are a part of the reason we want to run as adults. Running represents a freedom and youthfulness that we all crave as adults.

There is a woman, Tracy, who is now working hard to lose 190 lbs, so she can run again. When she was recounting her memories at the farm, she mentioned her best times were when she was running. “I was always happy when I was running”, she comments as she gazes off with a dreamy look. And a goal is born!

This journey started on Jan 23rd, 2009. The only thing needed to make changes in a life is a decision. So… Tracy’s regime at this point is walking , resistance training, and regular Infra Red saunas and regular water intake. She is eating more fruit now but her eating habits will need to be looked at and refined in the near future.

The date today is February 12th, 2009, and to this date she has lost 13 lbs. To stay on track so far, Tracy has used a mantra she developed from an article from Running Room’s John Stanton:
Did I eat today?
Did I sleep today?
Did I run today?
She has substituted the word ‘run” with ‘exercise’. She started walking for 30 minutes a day (six days a week) at 2.5 mph. Now she is walking for 45 - 60 minutes at a speed of 2.5 - 3.0 mph and with an incline of 4 - 6 degrees for intervals of 10 minutes! It has been two weeks and she is going strong! Follow along with us to hear of her struggles and joys.

We would love to hear about your experiences, or joys and struggles with running and/or exercising! Also it would be great to send your best wishes and support for our “Runner” . Email us at letsgetfit@bellnet.ca

Actively Yours,
Sandra Maltby-Mills

Baby It's Cold Outside - Running Tips

With the deep freeze we have been experiencing it, definitely leaves only the hardiest out running the streets. But here are a couple of quick tips for those who really do want to keep on running!

• A thermal layer is needed once the temperatures reach - 10°C. A face covering is very important as well.
• Walmart now carries the "safety spikes" for both runners and walkers alike that go on the bottom of your shoe for better traction. (not sure of the official name for them)

"It may be hard to think of going out in the cold once you've come home from work but I am always glad I made myself do it because I feel so much better afterwards. We're Canadians....let's embrace the great outdoors!” ... Karin Fysh

Welcome to Let’s Get Fit’’s Runner’s Corner. In this blog, we hope to inspire people to get out and do whatever they can to become healthy. Nothing is as important as your health. Without it, where would you be?

Yes, of course we will be featuring running or walking tips, events and stories. But we also want to feature stories of inspiration, hope and commitment. Stories of commitment to a lifestyle of health & personal power!

Our Runner’s Corner is a perfect vehicle for this. Running is addicting, infectious and inspiring because it is about putting one foot in front of the other time and time again. It is so like life itself. Some of those steps are exhilarating, some are painful. Some of those steps are strong and purposeful, and some steps are just plain redundant and boring! So even if you don’t run, this journal is for anybody hoping to become the best they can be. It is for anybody who wants to keep “…young at heart”!

We hope you enjoy our writings and we welcome any input or comments you may have. Please feel free to email us (at letsgetfit@bellnet.ca) with any experiences or inspirational stories you may have. We will be glad to share them with our readers!

Join the MUDDY RIVER RUN !

Muddy River Run Event 2009
10 & 5K Run, Walk and Urban Pole

VON Chatham-Kent is excited to announce an event that will get the whole community up and moving!

The Muddy River Run event includes a 10K and 5K Run, Walk or Urban Pole. All funds raised from this event will remain in the area serving the citizens of Chatham-Kent. Participant’s entry fee and monies raised will be split with 75% of funds raised going to VON programs and 25% will go the participant’s registered, non-profit charity of choice.

VON would be grateful if you helped promote a healthier community by being part of our Muddy River Run Event. By coming on board as a participant, by spreading the word or by sponsoring a participant in the Muddy River Run, you will show the residents of Chatham-Kent that you care about their health and well being. Based on feedback regarding this inaugural event we are hoping to make it an annual event. With your support we can educate our citizens on the benefits of physical activity.

When: Sunday April 26, 2009
Where: Chatham, ON (Location TBA)
Who: Anyone in the community looking to get active and support Chatham-Kent
citizens and community organizations.

Registration Fees: (includes t-shirt, prizes, food and other goodies!)
10K Run/Walk/Urban Pole - $45
5K Run/Walk/Urban Pole - $35
5K Family Fun Run/Walk/Urban Pole - $50 (4-6 registrants)
There is something for everyone. Run! Walk! Or Urban Pole!

For online registration and event information go to www.runningroom.com and choose the Muddy River Run in April 2009. Event details can also be viewed at the VON Chatham-Kent website www.von.ca (click on Branch and go to Chatham-Kent).

If you are interested in learning more about the Muddy River Run or to learn how you can support the event, please contact Kelly Johnston at 519-352-4462 or
email Kelly.Johnston@von.ca.