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  • Day 11 - The weather outside is frightful...

    but layers make running DELIGHTFUL! I wanted to take the time to share some tips on dressing for the winter running weather. You want to make sure you are warm and dry, but pay close attention to layering and make sure you are not overdoing it so you don't overheat mid run. Here are some rules of thumb I like to adhere to: 

    30 degrees: 2 tops, 1 bottom. Long-sleeve base layer and a vest keep your core warm. Tights (make sure your knees are covered).

    10 to 20 degrees: 2 tops, 2 bottoms or 1 pair of insulated pants/tights. A jacket over your base layer, and wind pants over the tights works good.

    0 to 10 degrees: 3 tops, 2 bottoms. Two tops (a moisture wicking base layer and a quarter zip) and a jacket (preferably wind resistant). Windbrief for the fellas.

    Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens (hand warmers), 1 Buff wrapped around mouth or a balaclava.

    Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses. Or...STAY INSIDE AND WAIT FOR WARMER WEATHER!

    - Angela, Gazelle Sports Northville

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  • Day 10 - Invest in the Future

    "A lot of people ask me how or why I manage to get to the gym so much. My biggest inspiration? My mom. She is 61, doing crossfit and did her first half marathon a couple years ago. She does not take any medications. She never throws her back out anymore. She did a 200+ mile bike trip last year. She hikes with me. She is who I want to be 30 years from now - a woman whose world is expanding instead of shrinking, a woman who gets more out of life because she has never quit moving. She's shown me that being active is an investment in myself as I am now and in the person I will grow to be." - Kelsey, Gazelle Sports HQ

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  • Day 9 - Remember the post-workout feeling

    "A tip I always gave runners when I coached a couple of our groups back in the day was to do it for that feeling you have when you're done, not the one before or during. You'll rarely finish a workout with regret." - Kyle, Gazelle Sports Grand Rapids

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  • Day 8 - Define your own movement

    Don't get bogged down by societal definitions - just move!
    A note from Gazelle Sports' Founder & Co-Owner

    The word exercise can seem daunting. It implies a gearing up, a getting out, a struggle. It can feel difficult to accomplish every day, even for a short period of time. But movement is its own form of exercise. There is no doubt that almost any sort of movement is better than being sedentary. So as I commit to moving for 31 days, I will do it in ways that are part of my life in balance - not just cram in a run or workout that pushes me beyond my need for recovery, sleep, time to be with my family, etc.

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    My first day of movement was walking to see a movie with my wife. The movement and lack of using a car for a date night was incredibly fun and meaningful. Taking time to walk, talk and hold hands added to seeing a movie was a great way to spend time together. And in the process we walked 17,000 steps.

    I will be running and going to the gym this month, but I will also be moving in ways that I might not have called exercise in the past and that will be ok.

    Keep moving,
    Chris

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  • Day 7 - Ditch the snowblower

    Some good advice: "Ditch the snowblower. Shoveling snow is hard work, but it's also the MVP of chores, burning a whopping 476 calories an hour." - Warren, Gazelle Sports Grand Rapids

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  • Day 6 - More on moving together

    It’s a cold and snowy Saturday morning. The sun has just risen, and the group is beginning to gather. Most of them would not normally be up and out of the house by now, especially on such a blustery morning, but for one fact - there are others waiting for their arrival.

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    Accountability is one of the very first things people often cite when asked what they value in Gazelle Sports Run Camp. During the winter when the sun hides behind clouds, the flakes fly, and the temperatures drop into the low double or single digits, there is always someone there every Wednesday evening and Saturday morning waiting for you.

    Run Camp is a training program unique to Gazelle Sports. It draws people of all ages and abilities - from first time 5k-ers to those who have run multiple marathons. The community and camaraderie is unrivaled.

    Included in the program are clinics to help combine different aspects of training with running, as well as nutritional guidance and samples and team leaders to get you to the finish line.

    But the real value comes from the motivation you get from the people around you. I may be at the head of the programs here in Holland now, but before that I was a participant and a team leader. This place and this training program are the reason that I still run. If I hadn’t had the support of the team leaders and group members the first winter I ran, I can almost guarantee I would have given up. The environment was welcoming, and everyone was so encouraging. I had never considered myself a runner before, but through the community and support of the training programs, I am now now able to say that I love running and it’s a major part of my life. I am a runner.

    All this to say - Gazelle Sports Training Programs will get you there. Whatever your pace, whatever your goal, we will help you arrive at the finish line.
    - Allison, Gazelle Sports Holland

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  • Day 5 - Hydrate!

    We can't stress the importance of staying properly hydrated when doing any sort of physical activity. Come see us for tips, tricks and great gear to keep your body moving and hydrated.

    Learn more about hydration here.

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  • Day 4 - Stick it out

    Some good advice - "During my first week at the gym another member came up to me and introduced himself. He asked how I was doing and I responded that I was feeling really beat up. It was hard! He gave me some great advice that I pass on to other newbies: The first 2 months the workouts attack you, but after that, you can start attacking the workouts. Basically, it's really hard to get started, but stick with it and things will get easier." John, Gazelle Sports HQ

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  • Day 3 - Beginning a journey

    Quotes we love: "The journey of a thousand miles begins with one step" - Lao Tzu

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  • Day 2 - Running as a friend

    "My relationship with running has been off and on. We've always gotten along, but sometimes I forget about running because she feels high maintenance. What I've noticed about running is that when she and I are on good terms-- she's a very loyal friend; she reminds me of my confidence and self worth... she also helps me become closer with other people who get along well with her. Through the Gazelle Sports Run Camp and the whole community of runners in Holland, I have seen running benefit many people; she's a good one, that running. Running and I are becoming closer as I grow to remember that I am worth her investment." - Kessie, Gazelle Sports Holland

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  • Day 1 - Move together!

    The best way to get moving and stay motivated is to find a group to move with! They keep you accountable on days you just want to skip and encourage you in your goals. When you sign up for one of our training camps, you'll meet the absolute nicest people and train for anything from a 5k to a full marathon with a dedicated, fun group, including experiences leaders to get you to the finish line.

    Learn more about our training programs here. 

    day 1 emails

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  • MI movement - a team sport

    by Eric Gollannek

    For Alyssa Neumen, ‘Michigan movement’ has always been a team sport.  She’s lived the role of student athlete since elementary school, first as a gymnast and then as a founding member of the Rockford lacrosse team.  She went on to excel on the women’s lacrosse team at Grand Valley State University and as a recent graduate, she’s continued to keep herself in the game, serving as an assistant coach for the women’s team this year.  Her role in building traditions at Rockford and GVSU embodies the values of care as does her work supporting and advocating for student athletes as a coach and mentor.

    Alyssa’s active living story, not surprisingly, starts close to home; her family always placed importance on the student athlete experience.  While Alyssa spent eight years deeply immersed in gymnastics, it was her dad’s influence that led her to lacrosse.  Her dad grew up in Long Island and played lacrosse there prior to resettling in West Michigan.  As a 6th grader in Rockford, she found herself in the right place at just the right time as lacrosse took off as a ‘new’ sport in Michigan. She earned her spot on the 7th-8th grade team as a young athlete and enjoyed the experience of playing on the first state championship team for Rockford!  As the sport has taken root, it’s become a family affair.  Her mother (Sarah) and father (Mark) are both immersed in the sport with Mark serving as the JV coach for Rockford and Sarah running the middle school program.  All four of her younger sisters have also played on the Rockford team: her sister Erica is currently on the team at GVSU; Becky recently graduated after playing for Rockford; Brooklyn currently plays for Rockford and is committed to play at UNC; and Alexis (in 6th grade) currently plays for Rockford.

    Though lacrosse has experienced rapid growth in popularity in Michigan only recently, lacrosse is an ancient game, played for hundreds of years in the Great Lakes region by ‘First Nations’ people, especially among the Iroquois.  The sport took shape in its modern form by the late nineteenth century across a territory overlapping that of the historic areas of the Iroquois confederation: northern New England, Quebec, and Ontario.  Often referred to as ‘the fastest game on two feet,’ women’s lacrosse is a game of finesse and teamwork.  Alyssa describes it as a blend of basketball, hockey, and soccer with notable differences in physical contact between the men’s and women’s games.

    Nevertheless, the intensity of year-round elite level play can take its toll and a back injury in high school impacted Alyssa’s ambitions.  After her recovery, she found a home at Grand Valley where she enrolled as a Biomedical Science major with an eye towards medical school.  The program is one of the most rigorous at GV and she balanced that with lacrosse.  “College was extremely challenging as a student athlete,” Alyssa says.  “I always wanted a career helping people but by my junior year I didn’t see becoming an MD as my next step.”  She completed her Biomedical Sciences degree along with an Anthropology minor this past spring and took stock of her life’s journey. “I always thought life moved in a straight line but I’ve learned it’s not so straightforward.”   With her passions for public health, mental health, and nutrition, she sees a future for herself as a coach and mentor “giving back to the student athletes and helping players on and off the field.”  She could also see herself as an administrator in an athletic department, continuing her work in “building up a tradition of excellence” in women’s sports.

    Alyssa credits her time at Gazelle with giving her balance between lacrosse and a broader view of healthy lifestyle in her community.  Her sister Erika recently joined the Gazelle Sports team, ‘making movement across the Mitten’ even more of a family affair.  Learning the culture of running and helping a broad spectrum of customers has helped her in her own running goals.  “It’s helped me explore running for enjoyment rather than as punishment,” she smiled.  Alyssa has marathon training on her list of personal goals, building on her two-time success in the Bridge Run.  Thinking about her compact schedule as an assistant coach, she observed that “If the weekends line up right, I think I can run the Gazelle Girl half marathon this spring.”

    Reflecting on her journey and asked what wisdom she shares with student athletes and customers alike, Alyssa didn’t hesitate. “Enjoy the process,” she says. It can be easy to get locked into a goal or outcome, but it’s often the ride more than the destination that creates our most lasting memories and accomplishments.

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