by Dan | Oct 8, 2017 | Exercise, Goals, Motivation, Wellness/Health
Well, we did it! Our Watertown group of runners, the majority of which are part of the Watertown Area Run Club, finished our runs in the Twin Cities last week, finishing either the 10 mile run, or the marathon. All of this done for raising awareness, and money, for Friedreich’s Ataxia! I have written on this several times in the past, but this last Sunday was the day that brought it all together. The last 4 months we have all been working hard at training, and raising money for this cause. We succeeded! Everybody was able to run, and in particular, me. I had a leg injury 2 weeks prior to this day, but was able to still run, and I ran it with Sarah. I helped pace her through mile 21, then the leg was bothering quite a bit, and she helped me finish. We are the ultimate team…the ultimate running partner…my one and only! Thank you very much Sarah! This was her first marathon, and we were helping each other get to the finish line. The finish line though was the success for the marathon, but the ultimate success was the journey we had along the way. The journey we had with all of our “running family”…all in this for the benefit of someone else. We all now have memories for a lifetime!
The idea for all of this started back in February when Tom Batta asked to see if we would be interested. His daughter Ryanne has this genetic, neuromuscular disease, and is one of 4 in the Watertown Community to have this. This is a pretty significant number of people affected by this for this small community, as it is present in about 1 in 50,000 people. We are a community of 20,000! We should not have any! We all jumped on board with this, and even though we may have been raising money for this cause, I think it is pretty safe to say out of all of us running, we are the ones who benefited by doing this! I have never felt more connected to a group of people ever! It was a great learning experience for me…for us! ALL of us were going to do this, and willingly accepted this challenge! This picture was a large portion of us a few weeks prior to the marathon!
We all wore our shirts many times these past few weeks. Here we all our posing for the front of the shirt…
…and the back of the shirt!
Together we will find a cure! Together we will run for them! Together we will do this, and not think about our own personal times/goals/aspirations. Those all help, but the motivation for this run was why we were doing this, and how we were going to help someone else. It truly goes beyond words!
This is the group running the night prior to the event after going out for spaghetti and pasta, with some of the people we were running for, including Danny Rieffenberger, a second cousin of mine. We were ready to go, and they were ready to cheer us on!
Sarah and I were helping each other out, and trying to keep smiling. I admit, it got tough after mile 21…my leg hurt, it started pouring out, and did not quit until an hour after we were done. We kept pushing each other, and kept hoping everybody else was doing ok as well. We were a team, and wanted everybody coming in without any problems. We raised money as a team, we were in this together as a team, but we were running as “family”…a family that worries about each other, cares about each other, and works hard for each! Together…Together we will find a cure!
Sarah and I were coming across the finish together…this will be a great memory for me forever! We came across together, and pushed each other during the training time, and the day of the marathon!
I love this picture! It captures everything of the moment! I personally was struggling those last miles and had to keep walk/run because my leg was giving out! Sarah stood by me, pushed me, encouraged me! The elements of the weather was making is challenging as well. I had to keep telling myself that my pain and struggles would be temporary…we were in this for people who cannot run…who cannot do what the rest of us take for granted every day. This then motivated me to throw another surge in and keep going…for them! The look on my face shows a lot of relief at being done, and I was! I did not know if I was going to even be able to run this event, or finish, so the fact that I did, that is all that matters. I wanted to run this race more than any other one I have been in before. Why? Because I was truly running for someone else…we were all running for someone else, and it felt good! It changed all of our lives, and I only hope that with the money we helped raise, that we can help make a difference in the fight for Friedreich’s Ataxia! For this, we will keep running! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3662
by kelsey | Sep 28, 2017 | Etc., Exercise, Heart Health, Motivation, Weight Management, Wellness/Health
As you know now, Tuesday was a big day for Dr.Dan! We enjoyed surprising and celebrating his accomplishment of 10 years of consecutive exercise with him! In case you missed the other news stories and clips, I wanted to include them here so you can check them out if you missed them!
Be sure to visit our Facebook page below to see the videos–one of our staff congratulating him and another one of us surprising him when he got to work!
https://www.facebook.com/BrownClinicStrive2Survive/
The Public Opinion did a great story on him….be sure to check it out below!
https://www.thepublicopinion.com/news/local_news/dr-dan-reiffenberger-hits-milestone/article_fae47a50-a38c-11e7-886d-e7cc6818c69d.html
And if you haven’t done so already, read from Dr.Dan himself about this great achievement and how he’s stay motivated to keep going below!
A Running Doc’s LIfe: 10 Years Completed…and Counting!
Thanks to his nurse Chris for making the awesome cake (above) and thanks to his Running group for coming to celebrate with us (pictured below)!
As Dr.Dan says, we all just need to “get out of bed, get out the door, and get moving”…you can do it too!!
-Kelsey
by Dan | Sep 17, 2017 | Exercise, Family, Goals, Motivation, Wellness/Health
It has been a busy couple of weeks. Using exercise to help promote different things, both for the community, and for myself. First, we had our annual awareness walk/run for suicide prevention. Another great turnout by close to a total of 150 people. I helped map out the course, and helped create the event to be kept locally here. Suicide affects everybody in one way or another, and by promoting awareness of this, we can also promote wellness to those of us here by helping to take care of ourselves as well. That is just as important. We need to keep taking care of ourselves, and by doing this, then we can feel better about ourselves, and about life in general. We can then also give back to others at the same time.
Here is part of the route taking off from the zoo, and then me giving some instructions prior to the start.
The runners took off first, followed by MANY walkers. The idea was to get as many people out to participate, not only in remembrance of someone they may have lost, but to bring awareness to the issue of suicide to start with.
How much more can you strive to survive? We can help remember somebody else, and help take care of ourselves, by walking, and remembering…it was a great turnout, and hopefully we will have even more next year.
Then 4 days later I ran the Sioux Falls half marathon…13.1 miles. That is why I did not have a post on here last Sunday. I was busy doing this. I am in the large group of Watertown runners who are going to be doing the Twin Cities Marathon in 2 weeks from today, running for charity as well to help raise money for research and a cure for Friedreich’s Ataxia, of which I have written about recently as well. This was to be my last long run getting ready for the marathon. That Sunday was supposed to be my last 20 mile run. What I ended up doing was do 3 miles first, then did the half marathon, then another 4 miles after that. I got my 20 miles in, and some speed work, as my time I was actually very happy with, 1:48:59…running the 13.1 miles with an 8:19 per mile pace. Even though I was training for the marathon coming up, and again for charity, this run was for me. I needed some confidence to know what I was capable of for finishing. I was striving for a time I wanted…a goal I wanted…and did it. Over the years if I have learned anything, it’s that you can do a lot for promoting wellness, and improved health, but it means so much more to practice what I preach. I encourage people to do this everyday, just like I encourage myself to. I don’t just talk about exercise, I do it. I had an attending physician I followed for a month when I was a second year medical student. He was very overweight, over 300 pounds, and was a smoker. He would have the cigarette box hanging out of his shirt pocket, and would tell his patients they had to exercise, watch their diet, and quit smoking. Now how many patients do you think actually took him seriously? How many do you think actually listened to him? He could not, or would not, do it himself, why would they listen to him? I have said for many years, lead by example. You hold more credibility if you actually do what you try to have your patients do.
Lead the charge! I may tell my patients to work on their diet and exercise more, but I also show them too. This kind of goes along with the theme we had for our suicide awareness walk/run. “Walk in the path of hope”.
This could have other meanings as well. Hope in that you can believe in yourself. Hope that you can do more than you are capable of…including not only taking care of yourself, but helping to take care of others, and making awareness stand out for you and others. Believe in yourself. Confidence goes a long way in achieving this goal…the goal of you, and what you can do to become a better you. And by becoming a better you, you can help somebody else become better.
There are days when you may exercise by yourself, but those times that you are in a group, the effort becomes much easier to handle…to the point where doing some of those workouts by yourself may not have gotten done had you been by yourself. Both of these events made it come to light even more by showing it is easier to get things accomplished when you work together…workout together…to support each other. A lot of things we do we have to rely on ourselves, and sometimes the stress of doing this can be overwhelming. But even more so, we can’t be afraid to rely on others for help, encouragement, and friendship. We are all here for a purpose, and you want to make the most of that purpose. Strive to survive for yourself, and for those around you!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3641
by Dan | Sep 3, 2017 | Exercise, Goals, Motivation, Wellness/Health
College days at Augustana College brings back many memories. I had first gone out running Cross Country and Track in High School as a senior, so I did not have a lot of experience. I was running on my own during that Summer before starting at Augie, and was not planning on going out for Cross Country. The first week at school there was a flyer out over all of the buildings seeking runners who may be interested in participating. I took a chance, and decided to see what I thought. Turns out I must have liked it, because I ran Cross Country, indoor track, and outdoor track all 4 years at Augie. It was a great experience, and taught me a lot about managing my time, and staying organized. But, school always came first for me. I was going to be a Medical Technologist when I first went to Augie, but changed half way through my sophomore year to go pre-med, with the plan of being a doctor. School always came first for me, then running. I walked on that first year, then got a small scholarship to keep going out. I started running the steeple chase late in my sophomore year, and this turned my interest in running to something I really wanted to achieve. My freshman year I ran the 10k on the track, 25 laps! The steeple chase was 3000 meters, so just under 2 miles. There are hurdles to have to jump going around the track, including a water jump on each lap. It turns out I really liked it. I broke a 14 year record for Augustana my junior year, only to break it again the next week, but I got beat by one of my team mates. I never had the record again! But, I held it for one week! Here are what some of the barriers are, including one with the water, and one of how it looks with no water in it.
My team mates then are just like my running friends now with the run club. We ran together, supported each other, trained with each other. We were like family there too. Here are some shots of the Cross Country team, and some of us on the track team.
I have one picture of me doing the steep chase…my first one. The water barrier was a cement wall, so you could not see the water until you were on top of the barrier. I had no clue what I was doing. When the cement was wet, it was slippery. The first time for me on it I slid right off and went on all fours into the water pit. You learn by experience. I may have done it the first time, but never again. But you pick yourself up and go finish!
I still have my Augustana coat that I will wear at times from back in those days. The lettering is starting to wear off, but I went everywhere with that coat back then!
Those days in college set the tone for my love of running. I have been running now for 40 years. It is part of my life. But just like when I was studying to become a doctor, my life now as a doctor still takes priority. Just like everything in life, your have to prioritize, and make sure what is important comes first. It made it tough being a parent in all of this too. At least with Sarah, we had to “rotate” on a lot of things, especially when it came to call, and trying to make it to all of the kids activities. You have to juggle everything, and hope you don’t screw anything up along the way. Bottom line, keep trying. Never give up. Keep moving, and remember to take care of yourself, so that you can experience more of what life has to offer. Believe in yourself. Strive to Survive. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3627
by Dan | Aug 27, 2017 | Exercise, Family, Goals, Motivation, Wellness/Health
We continue our training for the Twin Cities Marathon taking place on October 1. This will be the first one for Sarah. She has done numerous half marathons, but never a full, stating over the years that she is only “half stupid”. This will be number 15 for me. We are doing this for a very special cause. We are running for Team FARA, Friedreich’s Ataxia Research Alliance. Friedreich’s Ataxia (FA) is a rare genetic disorder that affects approximately one in 40,000, affecting the spine, brain, and can also affect the heart. There are 4 individuals in Watertown alone who are affected by this disease, several of which are cousins of mine. One of those cousins has already passed away from this. Our group of runners on the Watertown Area Run Club are joining together to raise money for research to help with this. There is no cure, but that does not stop of from working on it. One of our run club members, Tom Batta, has a daughter affected by this. We run for them because they can’t. Today we had a 20 mile training run, and then breakfast at our house following this.
We are planning, strategizing how our training is going to go, and working on helping each other achieve this goal, with the plan to raise as much money as we can for this cause. As runners, this is our other family, and we support our families in many ways. The following pictures are some of the people participating in this event, either in the Marathon, or the 10 mile they have.
Erika and Owen stretching after the 20 mile run this AM.
Paula, giving us her “20 mile” symbol as she was just getting done.
Jill giving us the thumbs up as she was coming in.
Bob and Tom relaxing after finishing the run as well.
This picture was a shot of the group as we were beginning this AM, with a mix of those doing the marathon and the 10 mile. We are all running for a cause…an opportunity to run for those who can’t, and to help our own community of Watertown as well. We as a “family” stick together. We support each other, and help in whatever way we can. In the process we may be benefiting our health as well, but the reason we are doing this now is not for us…but for those who can’t. I would like to ask any of you who read this to consider donating as well. If you google “Team FARA 2017”, it will bring you to a link that you can click on, Team FARA 2017–Friedreich’s Ataxia Research Alliance (FARA). Then you will see a list of teams who are participating. Our team is the Medtronic Twin Cities Marathon and 10 mile. If you click on this, you will see a list of all of the team members who are participating. You can make a donation on behalf of any of them running. Overall, we don’t care who you donate the money too, as we are all one big team. One big family! We just ask that you please consider donating! Any amount is appreciated. Sometimes the overall reward we get in life is by doing something to help someone else. To run and be active, and exercise for someone who can’t. I have no doubt you could ask any of the people with FA, and they wish they could run as well. We will do the running, if you will please donate! Thanks!
Keep moving everybody…and appreciate the fact that you can!
Dr. Dan
Consecutive Exercise Day #: 3620
by kelsey | Aug 24, 2017 | Cooking Tips, Diabetes, Diet, Exercise, Family, Heart Health, Motivation, Weight Management, Wellness/Health
I have enjoyed seeing first day of school pictures this week! As we enter the new school year, I thought it was fitting to discuss some tips to help us get on a healthy living routine! There are many components to living a healthy life, but healthy eating and exercise are at the top of that list. So, what does it take to provide you and your family with healthy meals and regular exercise….with an already busy schedule? Here are a few tips to get you on the right track:
- Drink water – Drinking enough water during the day will help you feel fuller at meals, clear out unwanted “junk” from your body, and can aid in weight loss. Aim to get at least 8 glasses (64oz) of water every day. Send a water bottle to school with your kids and also keep one with you throughout your day.
- Get adequate sleep – Getting adequate sleep can be difficult with a busy schedule, but it is very important to provide proper recovery from exercise and to help manage stress and mood. It also helps keep you and your family focused throughout the day. Aim to get at least 7-8 hours of restful sleep a night.
- Get moving – Try to get outside a few nights every week with your family. Exercise boosts calorie burn and promotes healthy bones, muscles, and hearts. Get active 30-60 minutes every day to maximize these benefits. Biking, walking, swimming, are a few ideas.
- Prepare meals ahead of time – Grabbing fast food has become an easy way to fill up without spending much time doing it, but it is not a great option when it comes to overall health. Meal preparation is a great way to eat healthy while also saving some time during a busy day. You can control what goes into these meals, and will help cut back on eating fast food when in a hurry. You can also try batch cooking where you make a bigger batch of a meal, separate into smaller containers, and freeze. They are easy to grab and prepare in a pinch! Chili, casseroles, taco meat, and soups are great to try with this.
- Spend time with healthy people – The people you spend the most time with have a large impact on your habits. Being around people with healthy habits will have a positive impact on your own personal habits. Along the same lines, your children learn from the examples you set for them. The habits they form now are habits they will have as they grow up. Make time to sit down and have meals together, engage in family activities, and involve your children in healthy living practices.
There are many pieces that go into living a healthy lifestyle and it is important for us to practice improving each one of them. Keep in mind that simple, small changes can lead to large benefits in the end! Focusing on lifestyle changes and improvements is key to success long term. If you would like more help improving you and your family’s nutrition, activity, and wellness, contact us today!
-Written by Kala Nurnberg, SDSU Dietetic Student
-Kelsey Raml, MS, RD, LN
