M3S Sports

Making A Difference With Your Run/Walk!

coachjulie — Tue, 12 Apr 2011 20:16:23 +0000

What feels better than training for something big and conquering it? Training for something big and conquering it while making a difference to others!

That’s why Cap City has partnered up with Crowdrise to offer a platform for you to donate or fundraise for just about any philanthropic group you are passionate about… (We also have several official Cap City Charities which we love – and hope you do too!)

How to use Crowdrise? Simply go to: http://www.crowdrise.com/CapCityHalf2011 and check out our great photos of race day, our course map video and some of our offcial charities. You can chose to simply make a donation to a charity in honor of your run/walk on May 7th or ask your friends and colleagues to donate in honor of your efforts. (example: I’ll run a half marathon if you will help me raise money for the ‘The Flying Horse Farms!’

You rock – and we are so grateful to you – thank you for changing the world with your training, your energy and your passion! Feel good about your journey - on the inside and out!

Drop Your Backpack — An Inspirational Blog

coachjulie — Wed, 23 Mar 2011 03:31:58 +0000

Last year, a group of women asked me to to start training them ‘Biggest Loser-style’ – that is, I would train them, work on their diets, do weekly weigh-ins, measurements, etc. They were pumped and ready to change their lives. One of those women, Kristen, was an avid runner, and while in great shape, was a part of the group to ‘up’ her fitness level.

After the first week, the energy of the group was contagious and electric! They were determined, excited and committed to being successful. I found that each person played a different role of support. One was the comedian, one was the motivator, one was the silent driver, etc.. and then… Kristen – she was the one who brought moral boosters to our workouts each week. One week, pink knee high socks to train in, one week, wrist bands with the group’s name puffy painted on them… she was always thinking of ways to make it fun to work out.

A few weeks into training, Kristen went hiking with her boyfriend and ended up having a major accident as she was climbing. I got a phone call that she had fallen while climbing, crushed her leg, had to get ‘helicoptered’ to the hospital and they didn’t know if her leg would be salvageable. As the days passed, we heard that she would likely be able to keep her leg, but her surgeries would be extensive and her recovery – months.

After two weeks in the hospital, Kristen returned home and immediately asked me to start working with her. Despite her not being able to run/train quite the same as the other girls, she would show up to practice each week, in her wheelchair, and she would work hard to push her body to recovery.

Kristen, being the ‘morale booster of the group’ was noticeably shaken in the workouts – you could see her watch the other girls and wish she too could be running and sweating the way they were. One workout, I decided I was going to try to get her to change her focus.

When the girls showed up, I had 6 backpacks laying out, stuffed with books. I asked them all to write a word on a piece of paper that represented something holding them back/getting in their way/creating stress in their lives. They were then to put that paper in their pack and put the pack on for the workout (most were 30-40 lbs). I told them that when we hold onto negative things, they weigh us down. I told them they would need to workout with those packs on until they were willing and ready to let go of that negative energy. Once they were, they could take the pack off.

Some of the girls spent 10-15 minutes with the pack on and yelled in joy as they declared their desire to ‘let it go’. Others, took a while longer. But Kristen – who had written, ‘Leg’ on her piece of paper could not let it go. She said, ‘I’m just not ready’.

We honored her desire to hold onto her frustration for as long as she needed it, but she would have to wear the backpack.

Weeks later, as Kristen emerged from her wheelchair, to crutches, to a walking brace… Kristen learned to let go of her backpack. She began training at full pace again, and began to see how her leg didn’t cripple her… but actually opened up new doors in her life she never imagined. She learned how to let people help her. She learned to accept the things she couldn’t change. She learned to embrace the things she could change. She learned to see how one door closing always opens another. She learned how to not sweat the small stuff and focus on the things that matter.

I am proud to say 8 months after her accident, Kristen, without her backpack, ran her first road race post-recovery in the m3s Sports St. Patrick’s Day 4 miler. She overcame all predictions on her leg, healed herself through her focus on fitness and physical therapy, and crossed the finish line, raising her fist up and cheering. While most onlookers that day didn’t realize how significant her finish was, I knew she could not have done it if she had kept her backpack on.

So, what’s holding you back? What do you hold onto that you’d put in your backpack? And when will you let it go? I promise you, your road will be- smoother, your race- better, and your happiness – greater. You just have to decide to let go of your pack. Here’s to seeing you at the finish line – with your head held high and your fist in the air!

What to Eat For Optimal Training

coachjulie — Fri, 11 Mar 2011 22:50:34 +0000

Basics

First of all, let’s start with one main principle – it is essential we eat before and after our workouts. It provides the fuel for our body and brain and helps recover our muscles and energy afterwards.

Your workout energy comes from:

1.) What you have eaten over the past several days – this energy stored as glycogen in your muscles and is tapped into during your longer workouts.

2) The food you’ve eaten within the few hours prior – this is the quick energy that gives you your instant effort and burst of energy.

3.) The food that you ate after your previous workout to help you recover

Bottom line – it isn’t about just eating well before a workout. A consistently healthy diet goes a long way in helping you remain your best each day and plan for future great workouts (Good example: have you ever had a weekend where you consumed food and drink in excess or that was high in fat? You likely may have felt more lethargic on that Monday as you tried to get back into your workouts.)

What To Eat Before, During and After

Carbohydrates and Protein are your building blocks for efficient training, endurance and recovery.

Carbohydrates (which break down into sugar) help to provide that instant energy in your system and fuel your brain. A high-intensity workout will burn up all the readily available blood sugar – and so you need to make sure you replace that quickly, in order to prevent ‘bonking’ or feeling tired, dizzy or nauseous after a workout. Juice or quickly absorbable carbohydrates are recommended within 15 minutes of a workout to help replace that quick energy.

Protein helps to rebuild muscle that has broken down during your workout – it helps to increase muscle mass (which boosts metabolism), helps you to recover from your workouts quicker, and digests slower – so is used efficiently over time (great for endurance sports).

Many studies have a lot of opinions on what the proper combination of carbohydrates and protein. One combination that I have found good success within my training (and is highly written about) is the 4:1 carb:protein ratio – so for every 4 carbs, 1 protein. I tend to find that gives me just the right amount of energy to get through my workouts and then recover quickly.

Examples of this can be:

Cottage cheese and fruit
Greek yogurt and fruit
Oatmeal and peanut butter
Half a whole grain bagel and peanut butter
Banana and peanut butter
Egg & vegetables
Turkey & salad
Various protein shakes & bars (Cliff Bars are great after a tough workout!)

When To Eat

Studies show that we all metabolize at different paces, but if you can, eat 45-60 minutes prior to the workout, and then within 45 of your workout after. Those are the most effective timeframes for getting the most out of your food.

During your workout

You may or may not need to eat during your workout. If you are having a long or high-intensity workout, you likely will want to keep easily digestible food nearby that allows for quick absorption into the system but won’t upset your stomach or make you feel full while moving. I prefer something like a powerbar during my long runs or rides. If you are doing an endurance workout, a good rule of thumb (and this changes person-to-person) is to take in about 350 calories every hour. As I am training for events where I am out for hours at a time, I eat a banana and peanut butter before, a Peanut Butter Powerbar every hour and then something with carbs and protein shortly after my finish. If you go too long without eating, you will ‘bonk’ or feel weak, muscle poor coordination and possibly worse side effects, including dizziness, fainting and other more serious conditions.

Don’t forget the electrolytes!

Make sure you are also replacing electrolytes during a workout. Many heart and nerve functions, muscle control and coordination, and the body’s ability to absorb fluids all depend on a healthy balance of electrolytes. The most common electrolytes found in the human body are sodium, potassium, magnesium, chloride and calcium. You lose electrolytes during your workout – especially on workouts where you are sweating over a long period of time – consuming drinks or bars or ‘bites’ that have electrolytes in them will help to replace what you have lost during your workout . Make sure to keep a constant replacement of electrolytes throughout your entire workout as well as water. If you wait to drink until you are thirsty, you are already dehydrated (which will decrease your endurance and have similar effects as electrolyte imbalance).

Wrap Up

Each person has to find their own combination of the right foods that digest well and help you to reach your goals (weight loss, performance, endurance, strength) – but this should help provide some basic guidelines for your training supplementation. To come up with a customized plan for you, make sure to consult a registered dietician or personal trainer who specializes in food supplementation knowledge. (Many will have opinions, so make sure the opinions are warranted, proven and healthy).

Here’s to always having energy – and living life full steam ahead!

Note: the advice in this blog is one opinion and is not right for every person; please check with your doctor prior to adjusting any major eating or training habits

Which Sports Bra Really Works Best For You?

coachjulie — Wed, 02 Mar 2011 21:18:22 +0000

Women. Nothing is worse than not having the right support to help you be your best… If you’ve ever worn the ‘wrong’ sports bra – you know just what I mean. The bounce, the lower back pain, the collected sweat in undesirable places… or on the reverse side, some bras provide so much support you feel constricted and can’t breathe and the straps cut into your shoulders due to the design of the straps, or collect sweat and rub against the skin uncomfortably. If you move without the right level of support over time, you will pull on the ligaments/stretch muscles in the breast and encourage sagginess, which none of us are excited about… So, bottom line. Not all bras are created equal, and we each may need slightly different features to help us be our best. Read on to understand which bras will work best for you.

OVERALL FIT

First and foremost – you know what you like, what has bothered you about your bras in the past. So, make sure you know the things that don’t work for you and the things you do. A few points to consider: the bra should fit a little more snug than a traditional bra. You should be able to take a deep breath with the bra fastened on the middle hook for optimal fit.

STRAPS

Adjustable straps allow you to customize your fit, and wider straps will provide more support and tend to be ‘more comfortable’ to support a larger chest. Look for straps that aren’t too stretchy (to prevent bounce).

SUPPORT

Wider bands will provide more support. Breasts should fully fit into the bra without over or under filling. You should have enough compression to provide support, but not enough to prevent breathability/blood flow/become uncomfortable.

PREVENT CHAFFING

The less seams, the less likely you will experience chaffing, so look for bras that will have the least amount of rub/movement. Make sure to pick fabrics that are designed to wick away sweat. Cotton bras will hold onto sweat and stay wet, encourage chaffing and rubbing and not wear well.

COMFORT

Try on a bra prior to purchasing (or make sure you can return it!). Doing some movements to see how it feels while you are being active (yes, I’m talking about jumping jacks in the dressing room!). Also, look at the design of the bra and what is most comfortable for your preferences (some people prefer a racerback, some like bras that fasten in the front, back, etc)

Now that we have the fundamentals down – let’s move on to the actual bras that people prefer. I’ve asked, visited stores and posted a thread out on Facebook – and the 5 following brands/bras are ‘THE ONES’ that you all have told me that you love.

(Keep in mind that if you are a smaller bust (A-B) – any of the fuller support bras will work for you, but it may provide you more compression/thicker straps than you need, and so you may not fund them as comfortable).

lululemon athletica has the right bra for each size and preference. Great style. Wonderful fabric. Perfect amount of support.

lululemon athletica Flow Y Bra

Has low/medium support bra w/ thin straps for added comfort. A mesh back insert provides ventilation and a carved racerback shape to allow full range in movement without irritation. Made of Brushed Silverescent™ bra elastic that is wicking & anti-stink. Great for: Small-Medium Women, Low-Medium Impact Activities. $42.00

lululemon athletica 50 Rep Bra

Do 50 reps in this medium support bra – perfect for the gym, run, & yoga. Made with luon® fabric – breathable, 4-way stretch providing support and allowing for freedom of movement and wide bra elastic for support. Carved mesh racer back allows for full range in movement and breathability and mesh bra construction with built-in pockets for removable cups. Flat seamed for chafe resistance & comfort. Great for: Small-Medium Women, Low-High Impact Activities. $42.00

lululemon athletica Ta Ta Tamer

Tames your favorite girls without smooshing them down! Designed specifically for the B+ to D(ish) cup for high impact sports like running. Removable cups and adjustable straps to customize your fit and support. Crossover straps to fit under any top. 4-way stretch power luxtreme® has inherant wicking and a high Lycra content for maximum support. Great for: Medium-Curvy Women, Medium-High Impact Activities. $58.00

Saucony Motion Sensor Bra – This brand can be found at Fleet Feet Sports

Saucony’s patented Performance Shape Technology™ features stretchable, breathable molded cups for better fit and shape and a hook-and-eye closure for custom fit. Sorbtek liner features moisture management, breathability and stretch and if chafe resistant with flat-seam construction. Great for: Medium-Curvy Women, Medium-High Impact Activities. $45.00

Nike Swift Y Back Running Bra – This brand can be found at Fleet Feet Sports

The Nike Swift Y-Back Women’s Running Bra offers a winning mix of support and comfort. Performance fabric to keeps you dry and comfortable. Nike’s Global Shelf built-in bra offers impact protection and Y-back offering a range of motion and a supportive fit. Great for: Small-Medium Women, Medium-High Impact Activities $40.00

Nike Swift U Back Running Bra – This brand can be found at Fleet Feet Sports

The premium Nike Swift U-Back Women’s Running Bra was designed for A- to D-cup runners seeking maximum support, adjustability and comfort. High Performance fabric to helps wick moisture. Adjustable straps and back closure offer a custom fit. The U-back design allows for easy on and off and 3D molded cups offer high-impact support. Great for: Small-Curvy Women, Medium-High Impact Activities $50.00

Title Nine has a wide-variety of bras, for all sizes and preferences of shape and functionality.

Title Nine Won’t Stop Bra Top

This bra is an great pick for fuller-busted women – it wicks, it breathes, it fully supports in all the right places, and has an easy eyelet and hook fasten – to make it easy to use. It got adjustable straps and a racerback. It’s a gorgeous bra that feels as good as it looks! Great for: Curvy Women – Medium-High Impact Activities $69.00

Moving Comfort makes it easy to find the right bras on their website by listing them by size and style.

Moving Comfort Vero – This brand can be found at Fleet Feet Sports

Great for moderate support, extra comfort with a front Powermesh zone, adjustable straps convert to a cross-back position and adjustable back closure. Great for: Depending on which version you pick (A/B or C/D) – made for Small-Medium-Curvy Women – All-day wear and Medium Impact. $36.00

Moving Comfort Juno – This brand can be found at Fleet Feet Sports

Seam-free interior molded cups, bonded neckline, straps, armholes and back opening, front and back mesh zone, shaped front adjustable straps with concealed hook-and-loop closure, adjustable signature keyhole back. Good looking bra with great functionality! Great for: Medium-Curvy Women – Medium-high Impact. $52.00.

CARE

A few tips for taking care of your bras. Fasten any hooks prior to tossing them into the machine and air dry instead of using dryers and fabric softeners (dryers wear down the functionality of the fabric). (Note: you could lay a fabric sheet under the bra as it is air drying (or place inside if hanging) to give it that ‘fresh smell’.) Sports bras should be replaced every 6-12 months or as you notice a fading of the inside tags or breakdown in fabric color or feel.

If you have a favorite bra or tip not mentioned, please feel free to comment on it or send Julie a note at juliewilkes1@yahoo.com

Just for Men – Wonder What To Wear Under

coachjulie — Thu, 24 Feb 2011 16:46:43 +0000

Men. I’ve asked. You answered. Over 40 of you responded that one of your biggest questions is what to wear under your running pants/shorts.

As a female, I’ll be honest. I don’t know what feels best for you– so, I visited 5 local running stores/sports stores in Columbus and asked them for their ‘expert opinions’. I then to the question out on Facebook and Twitter and asked for your feedback. After my research and your feedback, I offer the following advice:

The Liner: Running shorts are built with a liner. In theory, this liner is to serve as underwear to provide support. The truth: Most responses I received were that this ‘liner’ doesn’t provide enough support and most of you wish that it wasn’t included in the shorts because it ‘just gets in the way’. Most men prefer to wear an additional layer under running shorts and pants. (That being said, some of you said it is enough – so it truly is up to personal preference – it’s about the support!) When wearing tight running pants, you may have enough support as is – again, it is up to you see decide if you feel ’supported’ enough or if you could just a little extra help.

Fleet Feet Sports in Columbus also suggested looking into apparel that offers 2-in-1. They mentioned that most of their product lines offer the 2-in-1 shorts, where supportive underwear is built in (different than a liner). This may be easier/less to worry about for some people - others may not like to connection of the two together.

The Fabric: Whatever fabric to you pick – it should be one that draws moisture away from the skin. Any pants made of cotton will cause chaffing, rubbing and become heavy with your sweat and be uncomfortable. Look for fabric that ‘wicks’ away sweat. CoolMax is a trademarked fabric, but it isn’t the only one that does this (they just have done a great job of marketing their line so people actually refer to all wicking fabric as ‘CoolMax’ – and the truth is – there are a lot of fabrics that have this functionality. Above all else – AVOID COTTON!

The Fit: this is entirely up to your preference and what feels comfortable (briefs, boxers, etc) – most experts recommend ‘compression’ undergarments – that will give ultimate support. Many recommend something that allows for a ‘close to the body fit’ without being to tight so that you are comfortable and in control.

Chaffing: Anytime something rubs over and over again, you are going to have a chaffing effect. This can be very uncomfortable. There are some gels/cremes/sticks that you can rub into areas that tend to chaff, in an effort to create a barrier against the rubbing. These do work, however, if it is your fabric that is rubbing you wrong, try picking a line that has no seams. The seams can cause irritation.

The Three Most-Highly recommended products (by experts and your recommendations!):

1.) lululemon athletica Compression Fit Shorts

Lulu Lemon’s compression fit shorts are designed to support muscles and prevent chaffing during high impact workouts. They are made with Power Luxtreme™ fabric has a high LYCRA® fiber content, and inherent wicking properties to hold you in and keep you dry. They have a snug fit to wear under your shorts or equipment and an anti-stink mesh panel for added ventilation. They are flat seamed for chafe resistance & comfort and preshrunk for hassle free laundering. $48.00 (According to one runner, ‘They are a staple and last forever. The fabric is AMAZING. I end up spending less in the long run because I don’t need to replace these as often as other brands and they fit and feel better than anything have ever worn. These shorts have spoiled me – I won’t wear anything else!’)

2.) Under Armour’s Boxerjocks

Under Armour’s Boxerjock series (comes in a variety of fits and types of fabric) provides maximum ventilation and breathability. A crowd favorite is the M series, which has all the benefits of UA’s original Performance Underwear, but delivered in an incredible all-over mesh fabrication that keeps you totally ventilated. Anti-Odor Technology prevents the growth of odor causing microbes. $19.99 (According to one runner who comments on Facebook, ‘These are a part of my running zen. If I don’t have these on, I don’t run as well.’)

3.) Brooks Equilibirum Windbrief Boxer (Recommended by Fleet Feet)

This supportive men’s running boxer transfers moisture away from the skin, ensuring dry comfort, while adding a protective wind-blocking front panel for added warmth. Essential for cold weather runs and offers a fitted shape, wind-blocking front panel protection and soft elastic waistband. $30.00 (According to a FleetFeet product expert, ‘We carry these because based on feedback of our patrons, these are comfortable, wick sweat well and offer the right level of support.’)

Do you have a favorite not mentioned? Feel free to leave a comment to suggest what works best for you!

Do Shoes Really Matter?

coachjulie — Tue, 15 Feb 2011 14:56:04 +0000

Recently, I was talking with a friend about her training program for the Cap City 1/2 Marathon. She shared how excited she was to be training towards such a great accomplishment. After several minutes of sharing her enthusiasm, she paused and then said, ’But, since I’ve started this training journey, my feet hurt! Will this be something I eventually get used to? I just wear regular cotton socks and shoes I bought a few years ago on sale.”

I paused because I know that money doesn’t grow on trees these days, and I am always hesitant to encourage people to spend money on things unless I really feel like it is worth it. But, buying a good pair of running shoes and the right socks will make all of the difference in your running or walking journey.

Studies show that shoes need to be replaced between 350-550 miles depending on your running style, body weight, and the running surface. For runners who get in 25+ miles per week, you should replace your shoes every three to four months. Look for signs of wear on the sole by placing your old shoes on a flat surface and observing them from behind. If the soles are worn on one side and leaning, time for a new pair!

You also need to buy the right shoe for your foot. You can spend $100+ dollars and think you bought the ‘grand master of all that is shoe’, but find it to be uncomfortable and not conducive to your best walking or running. This is because our feet are all different and require different support. My recommendation is to go a store that specializes in workout footwear and have them assess your foot and walking/running style – for pronation, arch issues, and other foot conditions that need special attention from your shoe. They can recommend the types of shoes that will best-compliment your foot, and give you the best ’spring to your step’. Fleet Feet is a great store for this sort of assessment, among others in Columbus.

Now, onto the socks! They too, will make a difference! The best running socks are ones that are made from synthetic materials such as polyester, acrylic, and ‘CoolMax’ because they’ll wick away moisture. I do not recommend 100% Cotton as it keeps moisture close to the skin and makes for uncomfortable rubbing and blistering. Some runners like thicker socks for the cushiony-effect, while others prefer thin socks for a “lighter” feel, especially in warmer weather. I like cushion when hiking, thin socks when running. But – that is just me! Find the ones that work best for you!

So, the shoes really do make a difference. You don’t need to spend a lot of money on them, but you do need to know what to look for, and what to avoid. Here’s to your best feet forward as you begin your training for the Cap City!

Cold Weather Training Will Make You Happy

coachjulie — Thu, 10 Feb 2011 02:28:58 +0000

Studies show that on average, we gain 3-5 pounds during the winter months. This weight gain is linked to the fact that in the winter, we are less inspired to be active. It gets darker earlier, it’s colder and less desireable to go out, and the snow and ice make it challenging to walk/run/cycle your normal route.

But here’s a great reason to focus on staying active in the winter months. Studies have shown that when you train in the cold – you are able to stimulate your parasympathetic system, which is responsible for rest and repair in the body. Stimulating this system will allow the release of the hormones/chemicals in your brain that promote the feeling of happiness and resiliency (dopamine and serotonin). Exercise releases these hormones regularly – but cold weather exercise has been shown to allow these endorphins to go into overdrive.

So – the next time you consider avoiding training in the cold, layer up, pick a safe path – and get out there and make yourself happy!

Coach Julie!

Welcome from Coach Julie

coachjulie — Fri, 21 Jan 2011 01:11:36 +0000

I am pleased to take on the role as the Official Coach for the Cap City Half Marathon! I bring a great deal of experience and passion to this responsibility and am excited to get started!

My coaching mantra is: ‘You can succeed at and/or overcome anything – by focusing on health, your happiness and surrounding yourself with the right people!’ Let me tell you where this comes from…

I was born with a congestive heart defect so grave, I was given a life expectancy of 12 years old. After implementing a consistent fitness program in my life at an early age (especially running!), I was able to overcome the odds and now in my mid-30’s, live a healthy, happy life. I know that with a healthy heart, mind and body – we can overcome most of the hurdles placed in our pathway. None of us go through life without obstacles, but we can each lighten the load of these challenges by preparing our bodies to be our best in any situation.

While I consider overcoming my heart condition a true gift, a gift is only as good as what you do with it. Therefore, I have dedicated my life to finding ways to inspire, educate and motivate others to be their best and find health and happiness in all they do. Graduating with an International Business degree from Marietta College, I started off my career as a consultant with Accenture, an International Business Consulting firm. After a few years traveling as a consultant, I found that our employees lived high-stress, busy lives, where workouts would get compromised on a regular basis and client dinners and events would lead to making poor health and nutritional choices. So – I set out to change this. I loved working for Accenture and the work we do for our clients – and so I wanted to help create a culture of wellness that was not only accepted, but promoted across all employees in the US.

I went back to school to earn a Master’s degree in Education – Exercise Physiology from The Ohio State University, and then came back to Accenture to fulfill my vision. After 6 years of working at nights and on weekends to develop programs on my own time that Accenture could use to improve the lives of others, I was finally given the opportunity to lead up a US Wellness Team – impacting 30,000 people - as one of my primary responsibilities. With the implementation, adherence and acceptance of wellness initiatives – the culture, the moral and the engagement of employees can be increased. I’ve also seen how bottom-line can be impacted through increases in productivity, presenteeism, decreases in absenteeism and reduction in medical claims through a shift in health risks. Over the past two years, Accenture has won the ‘Best Places for Healthy Lifestyles’ award from the National Business Group on Health and I was selected by FITNESS Magazine as one of the 10 Champions of Health and Wellness for 2010. I continue to enjoy finding new ways to impact our employees and their health at Accenture.

Outside of leading Accenture’s Wellness programs, I also started my own fitness company, Julie Wilkes, Inc and focus on inspiring people to be their best, by setting goals, taking care of their body and enjoying their life! I have a series of fitness videos, a motivational clothing line, I shoot motivational videos posted online, and am working on a new project where I will be owning my own online video channel – for life, fitness and motivational tips and challenges. I also am a Master Instructor for LIfeTime Fitness, Protrainer for Fitour, Protrainer for Shape Up Cleveland, and Fitness Director for Connect Online Fitness.

So, now – as I take on the responsibility of being the official Coach for Cap City – I will be focusing on creating a community of good health – from arranging healthy social events around town, group runs/walks, posting weekly tips and articles, ongoing blogs, and training programs – I want to provide you all you need to make it easy to be successful. I want to create a community in Columbus that allows us to connect with each other, develop a network of friends who are passionate about being our best and encouraging eachother along our journey. I hope you will join me as we begin this new chapter for Cap City.

Be Well,

Julie