Shawn Tegtmeier

05/06/2024

…the trails are calling and I must go…
🌳🦌🎶🪷🏃🏻‍♀️

Ever thought about “trail running”? Getting to know the trails? Being comfortable in the trails? We’ve got you covered!
It’s one of my favorites! Doesn’t matter if you run, run/walk or walk… it’s just simply glorious! ❤️

“BAm! I CAN do a 5K!” Is offering a 5K training program to help get you ready for the The McHenry County Patriot Run.
Run, Run/Walk, Walk. Our goal is to get you across the finish line in an upright, vertical position with a smile on your face!
Learn more Wednesday night May 8 at 7:00pm at our informational Q & A meeting. Out first official group meeting will be Saturday May 11 at 7:30am - both at Running Depot.
Hope to see you there!
Perfect way to jump into summer!

04/28/2024

Hey guys!

Summer is almost here and here is yet another fantastic opportunity to jump in and join the community - either participating, volunteering, sponsoring... All proceeds go to Girls on the Run NW Illinois. 🥰

Join us for the CL Aquathon 2024.
A fun day in the sun, cheering, laughing, and helping out a great cause.
PS - did I tell you we'll feed you? And volunteers get a tee! Racers get a special swag item! and if you're 21, there may be a beer with your name on it - or a soda or a bottle of water (for those under 21).
Looking forward to seeing you all there!
https://raceroster.com/events/2024/83367/crystal-lake-aquathon-2024

Crystal Lake Aquathon - 2024 Three Oaks Recreation Area, Northwest Highway, Crystal Lake, IL, USA - Join us for the 7th Annual Crystal Lake AquathonSunday,… - July 28, 2024

04/19/2024

Ahoy Mateys!

It's that time again! The 2024 Crystal Lake Cardboard Regatta is slated to sail on Saturday, July 20, 2024 at CL Main Beach!
We are super excited and are looking for volunteers to help make this the most talked about event of the season!

As a volunteer you’ll receive a tee shirt, lunch, and a day of fun!

https://www.crystallakeparksinitiative.com/volunteer-cardboard-regatta

Looking forward to seeing you all out there!!



Crystal Lake Main Beach
Crystal Lake Cardboard Regatta
Crystal Lake Parks Initiative Foundation
Crystal Lake Park District

Volunteer for Cardboard RegattaChoose a position that works for you. As we get closer to race day we will be in touch with more directions.We welcome all ages of volunteers! Volunteers under 12 years old will need to work with a parent or guardian. We will assign an age appropriate volunteer job.Sha...

02/16/2024

Hey guys!!
So excited to be planning another 5K beginning run/walk group!
You can run, you can run/walk, you can walk. Our goal is to get you across the finish line in an “upright, vertical position with a smile your face!”
Our motto is “no runner /walker left behind”. Myself or one of my fantastic pacers will always be last in.
Lots of amazing speakers are lined up and ready to share their knowledge with you! From nutrition to stretching to simple inspiration and so many more. All to help you become the best person you can be!
Are you ready? Let’s do this!

Our 5K Training Group is now forming! All abilities welcome...make new friends and let us help you cross a 5K finish line. Wednesday, 3/20 is an information meeting where you'll meet your coach Shawn Tegtmeier and get all your questions answered. More details here: https://bit.ly/42I2BDN

05/29/2022

Hey guys!
Come join my new FB group
“Fitness for the Fearless Over 50’s”.
New bits of info everyday ( except Saturday and Sunday). Lots of fun, lots of motivation,information and sharing of ideas.
OH! And you don’t have to be 50 to join! 😉

04/26/2022

Hey guys!
Kind of excited about this upcoming podcast! Okay, not kind of, more like Really excited! 😄
Amy and Gina are too much fun!

Check out the other podcasts they’ve done… you’ll ❤️ them!!

01/09/2021

Seems as if we haven’t seen the sun all week (at least here in Illinois). And I think everyone had a rather incredulous week... I’m leaving that there. So it was absolutely invigorating to see the sun today! Took a re-energizing walk thru the trails, exactly the breath of fresh air needed to recharge and refocus.
What do you do when you’re feeling stressed?
Always remember “Don’t stop yourself before you start”. If you’re thinking of doing something (walking, running, exercising, crafting, volunteering...) get out there and do it before you talk yourself out of it! It’s the best way to stay positive.
The world has so much to offer. You just have to find it!😉

12/12/2020

...looking for an extra stocking stuffer? Maybe one that motivates? Helps you get ready to kick start 2021?
How about a copy of “Running With Walt”.
Available on Amazon. Right now it states “arrives before Christmas”! 👏🏻

https://www.amazon.com/Running-Walt-Chain-smoking-Couch-Potato/dp/1733976507/ref=nodl_

www.ShawnTegtmeier.com

12/05/2020

I had NO idea today was “National Cookie Day”. Imagine my absolute delight, surprise and overall joy in learning there’s recognized day slated for COOKIES 🍪!! For those of you who may be familiar with my vices... you well know cookies are high on the list.
So how do we stop eating them non stop, in an unhealthy way? How can we still get our cookie (or candy or chip, whatever your vice is) under control?
Baby steps.
For starters never say “I’m never eating another cookie as long as I live!” In all honesty I don’t believe that sentence could ever leave my lips😉.
Anyway, it’s hard. I know. I’ve been there. You can do it. I have little stories in my memoir “Running With Walt” that you can probably relate to and may be help give you a bit of guidance.
Back to “National Cookie Day”, it just made me happy. So much craziness in the world now, uncertainty, we need a bit of fun, a reason to celebrate, a reason to be happy. For me it was today. “National Cookie Day”.

www.ShawnTegtmeier.com

Oh! I was also on another podcast recently where Dave Pamah and I chat about the book, fitness and nutrition.
Very fun, different from the podcast coming up after the holidays; “Dethroning your Inner Critic”
Both talking about “Running Woth Walt”, yet different conversations. I think you’ll enjoy both.
I’ll keep you posted.

https://eur05.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.davepamah.com%2F2020%2F11%2Finterview-with-author-of-running-with.html&data=04%7C01%7C%7C8421b9b59337474be29408d89064681f%7C84df9e7fe9f640afb435aaaaaaaaaaaa%7C1%7C0%7C637418108196682801%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C1000&sdata=lBXG%2BA2wloT0D%2FfyT63QRgAEbLZ3QnWYajhELwVTMvQ%3D&reserved=0

11/30/2020

Wow! Remember this? Way back in March when we may have actually thought 2 weeks of isolation would do it...
March turning into April, into May, into June... well you know. Now here we are, just hours away from December. Living a new normal, if we can call it that. Masks, physical distancing, e learning, remote meetings...
How are we to cope? Stay motivated? Not fall into a depression? I have to admit, the summer was nice. Lots of yard work, walks, runs... I rather enjoyed it! Now that this pandemic has been going on for months the novelty is wearing thin. We can all feel it. Days are getting shorter, it’s colder, and dare I say, a tad more depressing.
So what can we do to combat this? Not let ourselves curl up, hibernate and become reclusive.
Challenges!
There are lots of online challenges!
I am wrapping up a 50 squats a day challenge and have just started a 22 push ups for 22 days challenge. The running group I am in has kept us busy with lots of virtual challenges all summer and now a new one starting tomorrow for winter.
Just keep going! Whatever makes you happy! Exercise, writing, crafts, baking, drawing... just do it. Now is the time to do that thing you’ve always wanted to!

Don’t stop yourself before you start!

www.ShawnTegtmeier.com
“Running With Walt”

Let me know if and how I can help!

11/16/2020

...super excited! I have been invited to be a guest on Joanna Kleinmans (Psychotherapist, Speaker, Podcast host, best selling author) podcast “Dethroning Your Inner Critic” on Wednesday, November 18, 1:00 CST(2:00 EST).
I am almost finished with her book (available on Amazon) and Wow! Highly recommend it! It’s like your reading about yourself.

There’s always something good out there, we just have to find it...

11/16/2020

...is it a cupcake or a muffin?
So, back to the “pumpkin loving” time of year. I ❤️ pumpkin muffins. My friend Diane and I frequently refer to them as “crack muffins” because you can’t stop eating them.
Trying to figure out a way to indulge my tastebuds, but not my waistline was a challenge.
Enter a WW recipe.
1 can pumpkin
1 box spice or carrot cake mix.
Follow baking directions on cake mix box. Seriously. That is it! No eggs, no oil, no liquid.
So I tried it. Wow!!! Well, maybe mine wasn’t super WW because I am incapable of baking anything without adding chips (dark chocolate of course!). I also added a couple is scoops of protein powder (I am a fan of always having a carb and a protein) and used a carrot cake mix. Unbelievable! Crazy good muffin! My coworkers were amazed!
So now I tried it with white cake mix (of course adding chips and this time pecans). Quite delish again, yet a different consistency. More cupcake like. I can’t decide if it’s a muffin or a cupcake.
Go ahead, get creative, give it a whirl.
I learned these little tricks from WW.
There’s a chapter in my book “Running With Walt” entitled “I Ate 36 Cookies” where I share how I joined WW and tips on modifying our favorite foods to be a little healthier.
Happy baking and creating!
💕🧁