Etc. | Strive 2 Survive

Training Partners: MORE than Just Friends!

by Dan | Sep 4, 2016 | Etc., Exercise, Goals, Motivation, Wellness/Health

run club group digital
When it comes to running, or exercise in general, it is always easier when you have a training partner. Someone else who can help you be accountable, to help push you, motivate you…just to help be there with you. A training partner is someone who has the same interests as you when it comes to exercise. They can be a friend, relative, pet…anybody who will help push you. This is a recent picture of our run club. We all help each other with exercise, and we all like to run.

Over the years I have had multiple training partners. I have had several where I have included my dogs as well, and for this one today, I won’t include them. My training partners over the years include:

Dan and Tom digital
Tom Beaudry, one of my first training partners, and continues to be.

Goofy Challenge digital
Steve Hauck, who is my neighbor, and have run several Disney marathons with, and Fargo.

freedom 5k dan and sarah digital
And of course, my wife Sarah, who has been my training partner since we started dating. In fact, this is how we started dating.

susan and chris digital
Susan and Chris, my past nurse, and current (and always!) nurse. They have helped each other out immensely with achieving their goals.

As of these last few days, one of our run club members, Jen, got hurt. She is struggling with this, frustrated by this, and wants to keep running. She is going to be running the Twin Cities Marathon with us in October. The rest of us found out about it yesterday. Ever since then, it was like something was missing. When the rest of us were out running this AM, and she was not, we all felt bad for her. We are worried about her! We want her back running with us. She was out at about the 16 mile mark today to provide water, Gatorade, and oranges. She was still helping us out, but you could tell she was very disappointed that she could not be out running with us. We have all had injuries where it has limited what we as individuals can do to recover, but it is just as disappointing when someone you have been training with can’t join you. Something is missing. It is just not the same. Here she is trying to look happy, but getting ready to start doing some of the exercise and suggestions I gave her to help get over this quicker.

Jen rehab digital

It was not the same running without you! You helped out the rest of us today with the water/Gatorade breaks, and it was greatly appreciated. I would have gladly carried my own water if you would have been able to run. I made her be a part of the group picture this AM. She is part of this group, and always will be!

run group Jen digital
Here is hoping for a speedy recovery. I know you really want to be getting ready for the Twin Cities, but bottom line, we just want you back running with us! We may all be training partners, but more importantly, we are friends!

friendship one digital
We are there for you…thinking of you…wishing you were joining us! Here is to a speedy recovery. We will help get you ready for October. Just heal up! Keep moving everybody!

Dr. Dan

Consecutive Exercise Day #: 3264

STRIVE 2 Survive Success!

by kelsey | Sep 1, 2016 | Etc.

STRIVE 2 Survive, our 12 week wellness program starts in about 2 weeks, September 13th!! We often have people ask about the results of the program as they try to decide if they should enroll or not. Today’s post is about results as I wanted to share some of the results we had from our spring group this year. We had a great group and results were awesome! Not only weight loss, but great improvements in lab work, BP, and waist circumference, which greatly impacts disease prevention and overall wellness. Below are a few of our participant’s results for you to see how beneficial the program can be! Enrollment is underway right now! Contact us today to get signed up for a better you! Email: strive2survive@brownclinic.org or 884-4226.

	Initial	Post

Weigh In	262	228.6

lbs lost		-33.4
% lost
(lbs lost/weight) * 100	0	-14.6107

Lab Work	Initial	Post
Total Cholesterol	233	175
LDL	179	120
HDL	39	45
Triglycerides	75	49
Glucose	101	92
Waist Circ.	45″	40
BMI	30.3	26.4
% Body Fat	15.9	13
Fat Mass	41.8	29.8
Fat Free Mass	220.8	198.8

	Initial	Post

Weigh In	197.4	182.2

lbs lost		-15.2
% lost
(lbs lost/weight) * 100	0	-8.34248

Lab Work	Initial	Post
Total Cholesterol	173	162
LDL	86	76
HDL	62	66
Triglycerides	127	100
Glucose	100	92
Waist Circ.	41″	39
BMI	31.9	29.4
% Body Fat	39.6	39.4
Fat Mass	79.4	71.8
Fat Free Mass	119.4	110.4

	Initial	Post

Weigh In	237.8	208

lbs lost		-29.8
% lost
(lbs lost/weight) * 100	0	-14.3269

Lab Work	Initial	Post
Total Cholesterol	191	149
LDL	114	80
HDL	54	58
Triglycerides	116	54
Glucose	104	100
Waist Circ.	40	34
BP	152/90	118/78
BMI	30.9	27.1
% Body Fat	16.5	12.5
Fat Mass	39.2	26
Fat Free Mass	198.6	182

STRIVE 2 Survive Starts September 13th!!

by kelsey | Aug 30, 2016 | Etc.

Jumpstart your wellness and take control of your health. Join us for STRIVE 2 Survive, our 12-week health and wellness program beginning September 13!

The two main components of STRIVE 2 Survive include diet & exercise.

12 Week Wellness Program

6 Lectures: every other Tuesday @ 5:30-6:30pm.

1st lecture at Brown Clinic Admin

Remaining Lectures at the County Fair Banquet Hall

September 13: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN

September 27: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Torness

October 11: “Your Equation to Success” Dr. Jon McAreavey

October 25: “A Walk thru the Wellness Wheel” Dr. Clark Likness

November 8: “Medications…to do or not to do” Deidra VanGilder, PharmD

November 22: “Making Health a Way of Life” STRIVE Team

6 Take Home Lessons: sent to you during the weeks we don’t meet. Topics are focused on wellness.

Evaluations

Lab Work: lipid & glucose labs: beginning and end of program
Body Composition Testing : beginning and end of program
Weekly Weigh Ins

Cost: $130 includes lab work, body composition tests, lectures, lessons, and Strive 2 Survive t-shirt

STRIVE 2 Survive applies to all who have a heartbeat…adolescents to the elderly!!

Contact us NOW to get enrolled!

For more information and to sign up, contact:

886-8482 or email strive2survive@brownclinic.org Visit our wellness blog at: www.s2sbrownclinic.com

Back to School Tips!

by kelsey | Aug 23, 2016 | Etc.

School is starting this week and that means homework, studying, and activities! We often forget about the importance of our health due to the fact we get consumed by our studies. Making health a priority during school is important and can be much easier than most would think. Whether you’re in elementary, high school, or college, here are some healthy tips to keep a healthy balance between nutrition and school:

Pack healthy snacks/lunches: One main reason students establish unhealthy eating habits is because of how busy their schedules are. Packing healthy snacks to bring to class or to your study spot makes it easy to skip the junk food and extra caffeine.
Hit the gym/use recess: Elementary students should use their recess period to add some extra physical activity to their day. Many universities have wellness/rec centers that are free for students to use. Take advantage! Working out for as little as 30 minutes a day can make a big difference.
Get a good night’s sleep: Sleep puts our bodies into an anabolic state, meaning that our muscles grow and recover from break down. Getting enough sleep each night is vital for our body to reach its peak potential and function properly.
Eat breakfast: Skipping breakfast is very common for students of all ages. Eating breakfast helps keep you fuller throughout the day, making it easier to lay off the junk food. Eating in the morning also gives students more energy and makes them more attentive during class.
Walk/bike to school: Walking or biking to school instead of driving is an easy way to burn a couple extra calories during the day.

There are multiple ways we can stay healthy during the school year. Make sure to stay health conscious and you will have no problem keeping a healthy lifestyle.

JUMP on Board with STRIVE 2 Survive!

by kelsey | Aug 18, 2016 | Etc.