Big turnouts for Get on Local trail

40 signed up for entire series in two weeks time.  This is fundraiser for Legacy Parks & health awareness campaign for Thompson Cancer Survival Center & Covenant health 

Hike one from outdoor knoxville to James white greenway to Morningside park 

Nice 3.8 miles without too many hills 

Folks pleasantly surprised how knoxville has so many nice parks greenways right downtown area and Alex Haley satue a cool turnaround destination 

Some of us got to try out paddle boarding at Billy Lush paddle boards right down from outdoor knoxville which was fun.  

Next up Meade Quarry at Ross Marble area where some went to keyhole and white sand dunes w others starting at em Hastie park and heading back along urban wilderness trail system thru Marie Myers to Ross Marble to quarry 

Cumberland Gap hikes

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What a pretty spot to hike.   Cumberland Gap national park on corner of TN Ky Va 

We left car by Daniel Boone visitor parking then drove few miles to area close to campground cabin area  

Started there and had one mile climb straight up.   Few cool caves to pass by then started seeing great views on the top.    1.7 miles along top to pinnacle lookout.  Also old cannon replica from civil war battles.    You can look down and see the C gap tunnel below.   We wound around and once took wrong trail and came out on other side of tunnel but enjoyed this new area to check out more trails in the future 

Can't out run bad diet day

Saturday is training long day for Biggest Winner Team ego join w KTC w Health Shoppe training runs.

 But today w monsoon I have group option run in rain at 8 or hit mall w Missy & Tonya *** as we had full day planned to hear RD Karen Lacy talk at 1030. So tough guys headed out in the rain (& BJ wife Miranda) we hit mall.  

And we still did 4-5 miles plus some planks !! Former BW members Lee Ann Bowman Heidi Paranuk & Carol Osborne also on hand.

  Then we went to Food City for grocery tour which was awesome.   Karen pointed out what to avoid (high sugar ) and showed us good choices   She also had studied the NuVal Progran Food City uses and agreed its an easy way to compare which bread is healthier, granola bars, juices etc sometimes it's not the pricey brands that have best values too.  

Fresh produce best choice like 100 value (best) slaw mix and

Brussels sprouts    Our team had good questions and were taking notes 

  They are doing great w exercise but know you have to watch Portions and find nutritious foods that fill you up while not adding too many bad calories to your diet.    I'll have handouts on our biggest winner page soon or call 541-4500 to ask for copies to be mailed to you ! 

No excuses

This 2014 team is "getting it" quickly this year.   Even before Jan 1 they were meeting at Fort sanders health fitness center and texting each other encouraging words.   We have already faced some rainy Saturdays and last week start temp 15-17 degrees ! But sticking to a plan works already 134 pounds lost and making new healthier habits 

Team Work KEY ingredient for Success

 The more I help with our Biggest Winner teams for the Covenant Health Knoxville Marathon, the more I see that the ones who "get it" and really make changes that will stick are those who pour themselves into being a TEAM.    The ones who encourage each other, help others up a tough hill, or who email someone who is having a rough week.  

  Plus the ones who make the kinda changes that will last, show up even when it's not convenient.   BUT  you don't have to be on "our" team, you can do that in your neighborhood, church, office, book club etc.   But when you make a "group" commitment it tends to make you more accountable.  PLUS its more fun!!!  Here are some shots of our Team run/walk with the KTC/Health Shoppe series which meets every Saturday for 4 months.  Most are training for the half marathon at CHKMarathon, few the full, and some the relay or 5k.  We met at 7:45-8 in 29 degrees but HEY we were supposed to be there.. and after 5 minutes we were happy and glad we came!

Biggest Winner Team meets Joe from Biggest Loser & update on LIve @ Five @ 4

The Biggest Winner team has now lost over 121 pounds and they are looking fit and having fun even despite their long runs and tough workouts at FSHFC with trainers like Chris OHearn and others.

Saturday we met up with KTC runners/walkers at Eddie's Health Shoppe and about 100 folks on had to do 4-15 miles depending on what they needed to do for long run/walk for half marathon, relay or full marathon training.  And Joe Mitchell from season 2011 came along with his wife and kids to say a few words to all and esp our team and then walked some with the crew down on 10 mile greenway out of Jean Ashe park.

Team Support.. Sharing.. Fitness... Food Tips.. & Fun ALL  keys to success
Today was a great example about why TEAM is so important.  It could be a family team, a work place team, a buddy team or a formal team like ours, but it does boost success.  Our team is called the Biggest Winner team ... for the Covenant Health Knoxville Marathon. They are all trying to get fit and loose some weight and willing to "put it out there " for others to see.  They have been featured in the News Sentinel, Halls Shopper, the Mountain Press, the Oak Ridge paper about their wt struggles and life tragedies they are getting over.  They appear on WBIR's Live at Five @ Four, Mornings w/ Fox 43, Missy Kane Fit and Fun (PBS), WIVK mentions & on blogs and on www.covenanthealth.com/biggestwinner  pages.

Has it all been easy? No!  Most work full time and juggle that with families and even for one member a recent car wreck that can be a Big set back.  But they all have managed to loose some wt (6-25pds) and inches over the holidays which is pretty amazing feat in itself. They go to our Saturdays "Health Shoppe" KTC training sessions, Thursday strength night with Chris O'Hearn @ Fort Sanders Health & Fitness Center, Weekly classes at Covenant Health Weight Management Center and fit testing from Cov Therapy Center. While often fun, some are painful both physically and emotionally.

But today after our training with KTC crew (70 plus) @ Runners Market where most did 5-8 miles we went over to Panera Bread for some coffee, water, oatmeal, egg sandwich etc and to TALK.  That is a key for this group. They share what works, what doesn't, what has been hard etc. Tips like tossing out all junk foods from temptation, to fixing meals ahead and freezing them, to keeping healthy snacks around and even in car, these tips all help them achieve their goals. Many are blogging, using pedometer and new tools "fit bit" etc to help them stay on track.

And they are (for the most part ha) listening to my training tips about mixing in many low impact workout sessions on bike, elliptical, swimming, low impact classes to help them avoid injury.  If you are new to long distance and if you are carrying extra weight you have to be very careful to not up the distance and the speed too quickly or YOU will GET injured.  But 4-5 days a week of 30-45 minute workouts some strength work (twice a week) and One day GOING longer (increase weekend long effort by 1/2 mile 3 weeks in row then back off etc) are my suggestions for training. I think taking classes at a gym (FSHFC for them) or community classes (like BODY Works Classes) www.covenanthealth.com/bodyworks are also good for core strength, balance, range of motion and to help avoid boredom. We sometime mix in a hike too which are fun and great way to burn calories.  Enough "preaching" I'll post some fun pictures of the gang now.

Good luck to all and if you want a free guide to training for Half marathon, Full, or 5k the Call Center  541-4500 at Covenant Health can mail you one for free or you can pick up at local running stores.