by kelsey | May 25, 2017 | Etc., Exercise, Goals, Motivation, Wellness/Health
The Watertown Intermediate School recently added Girls on the Run to their list of school activities. Girls on the Run inspires girls to be joyful, healthy and confident using a fun, experience-based curriculum, which creatively integrates running. This program is a nation-wide non-profit organization dedicated to creating a world where every girl knows and activates her limitless potential and is free to boldly pursue her dreams.
The program in Watertown specifically involved a group of 19 5th grade girls ages 10-11 led by a group of 6 women from the community. Meeting twice a week for 10 weeks, the girls were given great opportunities to build relationships with their coaches and peers.
Each week focused on one of the following themes: empowerment, Responsibility, Intentionality, Diversity, Connectedness, Joy, Optimism, Gratitude, Nurturing, Healthy, Open-hearted, and Compassion. The themes are then used to create a warm-up, lesson, activity, and motivation for that session. All of these themes fall under one main goal of the program: self-confidence.
The girls would spend a large portion of the sessions learning to run a 5K by running laps around the school. For each lap they ran throughout the 10 weeks, they were given a bead. At the send off session, the girls were given a bag with all of the beads they had earned and string to make jewelry that represented their accomplishments. In addition to jewelry making, the girls were each given an award unique to them in celebration of their individuality.
At the end of the 10 week program, the Watertown coaches held a local 5K for the girls to show off their progress. Families, teachers, and peers came to the event to cheer on the girls. In addition to the local 5K, the girls were invited to attend the state-wide Girls on the Run 5K in Sioux Falls. However, the state-wide 5K was cancelled due to poor weather conditions.
Girls on the Run-Watertown plans to continue this program in the coming school year, however, they are unsure of age groups and session dates at this time. To learn more about this program you can contact Michelle Achterberg at michelle.achterberg@k12.sd.us. This is an awesome program to encourage wellness and fitness along with self confidence and individuality! Thank you Michelle, Jill Makepeace, Paula Nurnberg, Erika Zink, Jennifer McElroy, Dr.Sarah Reiffenberger, and many others for getting this program up and running and inspiring these young women! You rock!!
-Written by Kala Nurberg, SDSU Dietetics Student
-Kelsey Raml, MS, RD, LN
by Dan | May 22, 2017 | Exercise, Family, Goals, Motivation, Wellness/Health
We all need those certain times when it is nice to just go for a walk or run on our own. Time to think, to get away, to relax. But, there are also those times where it is a lot of fun running, walking, or working out in a group. You are all going through the same thing, but you can talk…socialize. You get to know each other a little better. We all are busy, we all have crazy schedules, but for that brief moment, you are like one. You have no other worries at that time. For us, with run club, it is a time to just go for a run. We do not have to be fast, or competitive…you are there because you like to run! That is the only requirement…to like to run! The motto of this club is “we leave no one behind”. Some days some of us go faster, other days not. Some days certain of us like to go farther, others not. Whatever you want to do is what you can do. No pressure. No competition. Just friends gathering to discuss issues, solve problems, and run! We are all there for each other. We cheer each other on. We motivate each other. We CARE about each other. That is what this is all about!
We like as many to show up as possible. We are quite the force going down the road when we have a large group show up. If you are free, then show up. If you can’t, then maybe next week. We are now starting again the Wednesdays at 5:30 at Northridge Brown Clinic, and then Sundays at 7AM, now back at Jackson Park again, the North parking lot.
The good part about all of this is that when some of us can’t make it here, we are running somewhere else. Why? Because we like to run. It is as simple as that. Sarah and I do many races together, but the really fun ones now are the ones I get to do with my kids. Megan and her boyfriend Nate set this run up for us in Fairfax, VA. We were there these last few days for Megan’s graduation from George Mason University. When Megan has been home on vacations, she has joined our run club here as well. Not too bad for someone who loves to swim, not run. But, she is realizing she can run anywhere, anytime.
The weather these last few days here has not been the best. It was back to the cold again this weekend, but it did not stop these diehards. They made a sign congratulating those of us who ran in Fargo the day before, and for Megan for graduating. Why would these do this? Because that is what friends do! They support you whether you are present there or not. We are always cheering each other on. Encouraging us to keep moving. If we want to run faster at races, we push each other. But the bottom line is encouragement to just keep moving. Keep trying. Keep working. Just like life. We are all “in it for the long run”. So take your friends along with you. Become a better you at the same time.
Here Jill and Paula are at Fargo, with Paula’s daughter Kala. Right Paula…great to run with your kids, isn’t it? Paula a personal best at her half marathon! I am not sure who was happier…Paula…or the rest of us in this run club! We all knew she could do it. We believed in her. But it really did not matter what her time was…it really does not matter that for any of us. The important part is to get out and run. Work on our health. Work on being here longer. Enjoying life better, healthier. I mentioned a sign last time about the race at Brookings the week before…it said “Life is short. Running makes is seem longer.” Yes, some days can be a struggle, but overall, our running will allow us to be around enjoying life longer. Whether running, walking, or exercise in general. It does not matter, as long as it is an activity we like.
Besides, when it comes to doing these other races, you can never have enough medals! The places we have gone as a result gave us a lot of other adventures to remember, and to have to talk about in the future. What are you waiting for? Get off your butt, and get moving! Don’t let life pass you by. And, remember, if you want to run, come join us at run club. No restrictions. No judgement. No pressure. Just show up! And then you will be like my daughter at the end of this past weekends 5K run…you will be dancing like no one is watching!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3523
by Dan | May 14, 2017 | Exercise, Family, Goals, Heart Health, Motivation, Wellness/Health
We all have different experiences during our lives, but we have a beginning, a present, and time to plan about our future. We just don’t know how long our future is. This weekend was a good way to spend thinking about things in this regards. First of all, Happy Mother’s Day to all you mom’s out there! I got to spend some time this weekend with my mom. Getting to spend some time thinking back about those beginning days, and spending time at home that has been a part of my life for the last 47 years. Lots of memories to think about!
My Dad has been gone for a little over 3 years ago now. It still is tough some days…but I have those memories. Every time I am back home they all come flooding back into my mind. I think of all those good times, and then realize that nobody can take that away from me. The thing that is good now is I have the privilege of getting to make new memories…new memories with my Sarah. I am lucky enough yet that they are both still included in my life.
On Saturday Sarah and I were in Brookings in the morning running the Brookings half marathon. The weather was very warm, and it got warmer quick. We ran this race together…start to finish. I was trying to help her break 2 hours. We did not quite make it, but it was close. 2:02:53. We talked, ran, spent time together. We had some ups and down, and not just the hills. She was struggling on this run…but I was going to help get her through. A friend of ours who lives in Brookings was out there and taking pictures of us. This was one of them from the finish. Thanks Cory Ann!
Something we did in the present, but now will be a memory of our past. We have run together for over 28 years…this is how we started dating. Running has been a big part of our life, and it will continue into our future. Hopefully, we have many more years to do this!
We have had many friends…running friends…along the way. Here are some of them as we were all getting ready to run Saturday. Running is like life…some days are good, some days not so good. Some days are more challenging than others. They had many signs out along the race course, and one in particular stood out to me. It said “Life is short, running make is seem longer”. Now this could be taken many ways. Some of those runs can be a struggle, and may make seem like time is slow, or drags on. But for me, it means I get to enjoy all of what life throws at us, good and bad, and how to learn to adapt, overcome obstacles, and enjoy everything life has to offer. Appreciate all of those moments. They eventually become memories. Life is short. Take full advantage of them all. Remember from where you came, where you are at this present time, and then look forward to the future. A future that you can still have a lot of control over.
Eventually that time we have will come to a finish, just like these races do. The joy you experience when you finally cross the finish line can be hard to describe some times. I think life may be like this as well. Enjoy it for all it is worth. It truly is priceless. We have one life, so live it to the fullest. Become a better you, and look back at your past, enjoy the present, and look forward to the future! Strive to Survive! You don’t want to have any regrets about our lives later!
Keep moving everybody! Happy Mother’s Day!
Dr. Dan
Consecutive Exercise Day #: 3515
by Dan | May 7, 2017 | Exercise, Goals, Motivation, Wellness/Health
It was a busy weekend…one of my daughters, Molly, graduated from SDSU. Megan will graduate in 2 weeks from George Mason University. They both spent a lot of time, and hard work, earning their degrees. Molly graduated with a degree in Health Education, and will be going to study Ultrasound. We all need to keep striving for things in our life, to keep working on improving ourselves, and to learn more. There is always something to learn! If we quit trying to learn, life becomes stale and boring. The famous saying, “The more we know, the more we don’t know” rings true also. We always need to work on becoming a better person, both physically and mentally.
As parents, you always try to be there for your kids, to keep encouraging, to keep working, to keep striving. If you want it, you have to earn it! This is no different than working on exercise and our diet…if we want to become healthier, we have to work at it, and again, we have to keep learning on how we can do this better. Molly had a sign on the top of her cap, “Finally done with this B.S.” Now this can be taken many ways, but of course, it really means Bachelor of Science!
The crowd at graduation was huge for SDSU…and it was already split into a morning, afternoon, and later afternoon sessions! We heard, and more importantly, those graduating heard, that if you want something in life, you have to earn it. Always keep striving, and even though their college days may be over, our learning never ends! Remember that!
We are proud of you Molly, just like we are with our other kids, and just like all parents are of their own kids. We are there for you, will be there to support you, encourage you, but…we can’t do it for you! You have to push yourself. You have to want to earn it. You have to want to be better. Boy, this sounds an awful like what I say in this blog many times. We have to want to be healthier, and have to want to watch our diet, and eat better. We have to want to exercise for our own benefit…and we have to keep learning on how we can do it better!
My nurse, Chris, made an awesome cake to celebrate. Thank you Chris! It was delicious. And, because it was a special occasion, and I did my run in the morning, and also did my weight workout as well, I splurged this time and I had a second piece of cake later that evening! It was totally worth it! Sometimes, you have to reward yourself as well. So, everybody, keep moving, keep learning, and keep striving to become a better you!
Dr. Dan
Consecutive Exercise Day #: 3508
by kelsey | May 3, 2017 | Exercise
Just a reminder this challenge started Monday!! Be sure to pick up your forms to track your activity at the Park and Rec Fieldhouse (the old Armory building). Enjoy this nice weather and get out on the trails!
Have you ever wondered how many miles you have biked, run or walked on the Watertown Recreational Trail? This summer we want you to join the third annual Watertown Recreational Trail Challenge. Starting May 1 you can stop at the Park and Rec. Fieldhouse and pick up a tracking sheet that also has the mileage chart for the Recreational Trail on it. Keep track of how many miles you bike, run or walk, then at the end of summer by September 29 just turn your tracking sheets back in and we will tabulate who the three people are who have biked, walked or run the most miles and those three will receive awards and be recognized later in the month of October as the ones who put on the most miles on our beautiful trail system.
Dates: May 1 – September 29
Fee: Free
Location: All miles must be on the Watertown Recreational Trail
Contact: Jeremy with the Park and Rec at 882-6260
by Dan | Apr 30, 2017 | Equipment, Exercise, Goals, weight lifting, Weight Management, Wellness/Health
When it comes to exercise, cardio type exercise is important, but weight training/resistance type exercise is also very important. You should incorporate this into your weekly exercise routine 2-3 times per week. You don’t have to have fancy equipment, you can do many of the exercises by using your own body weight. Certain accessories can allow you to do even more of a variety of exercises, and you still don’t have to spend a lot of money. It is nice to have the space to be able to do it though. I set this up in my garage, but if you don’t have this space, then an area in your house will work to do bodyweight exercises. This may also be the time to consider having a membership to a gym to have unlimited access to whatever equipment you want to use. Here first, is one of me doing a pull-up. The strap helps initially by learning the technique of doing this, with full lift over the bar, and then back down with full extension of your arms.
Next is some squats that can be done either with no extra weight, or using weight, such as this, with a kettle bell, which comes in many different weight sizes. Just remember to start low, if any weight at all.
A similar technique for doing a bodyweight squat can be done using a weighted ball, and doing what are called wall balls. Squatting down with the ball in your hand, and then standing as you throw the ball up against the wall. Then when you catch, you drop back down into a squat.
You can also do pushups or planks, which are also great for arm strength, and for working on your core muscles…those muscles of your abdomen, and extending around your sides to your back. The upright position of the pushup is your plank position, which you can hold, starting at 10 seconds, and working your way up to try and hold for a minute.
You can come up with may varieties of different exercises to do, with your own body weight, and incorporating some additional light weight accessories. You can then expand as you want to progress as you want, depending on your interests. Here is mine…”Reiffenberger Anytime!”
So, become a better you. Work on those resistance exercises, weight training. It is amazing how much stronger you can feel. You are in control of your exercise, activities. Just do something! Keep moving everybody! I just surpassed 3500 consecutive days!
Dr. Dan
Consecutive Exercise Day #: 3501
