by kelsey | Aug 25, 2015 | Diet, Exercise, Goals, Heart Health, Motivation, Weight Management, Wellness/Health
This is a repost from two years ago to highlight another success story of STRIVE 2 Survive. Our fall program starts September 8th and enrollment is underway! Benefits of the 12 week program include improved health overall=improved lipids, glucose, blood pressure, weight, etc! Everyone’s goal is different, but we have one thing in common…we want to improve our health and wellness through improved nutrition and activity. Contact us today to get signed up!
“Weight loss and improved nutrition is a tough thing. Changing your lifestyle is truly challenging and it’s even more challenging with all of the temptations we have in our society to encourage us to over-indulge! Throughout our 12 week wellness program, we tell our participants that we never expect all of our recommendations to happen overnight that instead we encourage you to work on a few things at one time and gradually those baby steps will add up to big steps and big successes. Honestly, I would rather see a slow and steady weight loss that takes longer than the participant would probably like, than a quick weight loss that is eventually gained back.
My day was made yesterday when I got an email from Denise Hoff. Denise was in our winter STRIVE 2 Survive program last year and has made some pretty incredible improvements in her health. Denise gave me permission to share her success with you all as in her own words “maybe it will motivate someone else who thinks they are too big or too old to start.”
Denise has now lost about 17lbs and dropped 12.5″ total (waist, hips, bust, thighs, arms)…4 of the 12.5″ are off her waist! She was never a runner, but thanks to our team’s inspiration, she ran her first 5k with her daughter last weekend (see the picture!). She said they had a great mother/daughter time and as she ran, she was proud to say she was able to keep a stride and actually pass others!Denise started to run one block at a time. Her initial goal was a half of a mile, then one mile, then 1 1/2 miles, etc. She broke it down so it didn’t seem so overwhelming and set a goal of running a 5k with the encouragement and support of us and her family…she accomplished it successfully and is now looking forward to doing more 5ks! In addition to the improvement in her weight and waist circumference, her lab values have also improved as she dropped her total cholesterol about 50points, which is now well into the normal range and has kept her blood sugar and blood pressure in normal ranges also. As you can see from the timeline, these changes didn’t happen overnight, but she slowly worked at it and has achieved great success in the last 6-8 months and looks forward to continuing to work on her health and wellness goals. In Denise’s words “Thanks for being so supportive and encouraging. I hope the next time you see me, you will have to take a double look as I am hoping to look smaller and more fit.”
As we approach the start of our fall session of STRIVE 2 Survive, I hope Denise’s testimony shows you the benefits you can receive from our wellness program and our team’s education, support, and encouragement. If you see Denise on the street, be sure to congratulate her on her success! We are very proud of her!”
Fall STRIVE starts September 8th …contact us today to get enrolled!!
-Kelsey
by Dan | Aug 9, 2015 | Exercise, Motivation, Wellness/Health
I first started to run in middle school, going out for Cross Country in 7th. Needless to say, I never really liked it then, and quit. I would run on and off on my own, but very sporadic. I started to do a little more in high school, but still never went out for school sports. Then the Spring of my Junior year of high school I entered the Diet Pepsi 10k race in SF. At that point, this was the furthest I had run at one time. In that race was Dick Beardsley, and he won the race in 29:50. I remember seeing one runner out front and literally “flying” down the road. I was running with my mouth open just watching him go. Later that day when I went to work that afternoon, I saw this same guy running down 41st in SF…again, just “flying”. I later found out this was Dick Beardsley, and up and coming marathon runner. He later won Grandma’s Marathon in 1981, a few months after this race, setting the course record that still stands at 2:09:37. He later won again in 1982. He is even more famous for the “Duel in the Sun”, battling Alberto Salazar at the Boston Marathon in 1982, losing by 2 seconds! He ran a 2:08:53! Incredible time! Watching him run set the tone for me. That Diet Pepsi 10K race, and watching him, sparked an interest in me that continues to this day. This is when I first really started running. I went out for Cross Country then that Fall for my senior year, and then also ran track in the Spring of 1982. You can say I definitely had a late start. I then ran Cross Country and Track all 4 years at Augustana…all because of Dick Beardsley! He is without question my running hero! I have seen him twice over the years at different events…the first time in 2002 when I ran at the Twin Cities marathon. He autographed my race number, and a copy of his book: “Duel in the Sun”. Then again 2 years ago at the Fargo Marathon, where I got to have my picture taken with him, and two other very important people…my other training partners– Tom Beaudry and Steve Hauck. Incredible memories! But this is truly how I got started with running, and have kept going since. I am “in it for the long run”! Below are pictures of Dick Beardsley with Tom and Steve, and myself, and from my beginning days as a Washington Warrior as a senior in high school, followed by my autographed race number by Dick Beardsley. Each week I will follow with another in a series of my “In It For the Long Run”, as I chronicle my years of running…to finish up then where I am at today.
Keep moving everybody! Deep down, I bet there is someone out there that influences you, and may help motivate you! Keep them in mind as you continue on with your journey, and live life to the fullest!
Dr. Dan
Consecutive Exercise Day #: 2872
by kelsey | Jul 16, 2015 | Exercise, Family, Heart Health, Weight Management, Wellness/Health
Two weeks are already down with the Park and Rec’s Riding the Recreational Trail Activity! This is another great opportunity to get some activity while enjoying our beautiful trail system! There are three weeks left of this activity, so be sure to take advantage of it! Details are below!
Details: Five different nights with bike rides on different parts of the Recreational Trail. Designed for the recreational bike rider in mind. The only things you will have to have is a bike and a helmet which will be mandatory. Ride one or all the nights. No registration required just be ready to ride at 6 p.m. sharp at the starting location for that week. There is no cost to participate.
Dates:
July 22-McKinley Park to Eastwoods Park and back
(meet at the Horseshoe Courts) (8.44 miles)
August 5– Eastwoods Park to Redlin Art Center and back
(meet by the playground) (5.6 miles)
August 12—Around the Lake Ride-start and finish at City Park
(meet by Veterans Memorial) (13.92 Miles)
Time: 6pm sharp each week.
Fee: FREE!
by kelsey | Jul 8, 2015 | Exercise, Wellness/Health
July and August are typically known to be our hottest months out of the year, which is why I thought it was perfect timing to discuss proper hydration procedures to ensure you do not suffer from any heat related illnesses such as heat stroke or dehydration. With the high temps and humidity, it’s extra important to make sure you get enough fluids! It is important to stay hydrated throughout the day, as it is too late, if you wait to get a drink when you feel thirsty. Especially for those older adults, it takes longer for them to feel thirsty even though they may be severely dehydrated.
Tips for getting adequate fluids:
- Keep a glass or bottle of water with you during the day so you can sip on it. Drink when you are thirsty and even when you are not thirsty.
- Drink more water instead of sugary beverages, milk and juice to avoid those extra hidden calories. Alcohol will increase your water loss. Plain water always works the best.
- Increase your fluid intakes if your diet is high in fiber, protein or salt.
- On days where you may be sweating alot or burning extra calories such as an all day softball tournament in 80-90 degree weather, or doing yardwork/landscaping in the heat all day…you may need to add electrolytes such as Gatorade or Powerade. I prefer G2 Gatorade as it’s lower in sugar, yet still has plenty of electrolytes. **Please note, these drinks are not necessary when you’re doing less than an hour of light activity or more sedentary activities as they just add extra calories and sugar.
- Consult with your doctor or dietitian if you are on a fluid restricted diet and would like further help with your hydration needs.
Use the above chart to determine your hydration level by the color of your urine.
-Kelsey
Graphic Reference:http://www.brownsburgathletics.com/images/urine.gif
by kelsey | Jul 7, 2015 | Exercise, Family, Heart Health, Weight Management, Wellness/Health
Another great opportunity to get some activity while enjoying our beautiful trail system starts tomorrow, Wednesday, July 8th!
Details: Five different nights with bike rides on different parts of the Recreational Trail. Designed for the recreational bike rider in mind. The only things you will have to have is a bike and a helmet which will be mandatory. Ride one or all the nights. No registration required just be ready to ride at 6 p.m. sharp at the starting location for that week. There is no cost to participate.
Dates:
July 8-McKinley Park to Jackson Park and back
(meet at the Horseshoe Courts) (6.72 miles)
July 15-McKinley Park to City Park and back
(meet at the Horseshoe Courts) (8.12 miles)
July 22-McKinley Park to Eastwoods Park and back
(meet at the Horseshoe Courts) (8.44 miles)
August 5– Eastwoods Park to Redlin Art Center and back
(meet by the playground) (5.6 miles)
August 12—Around the Lake Ride-start and finish at City Park
(meet by Veterans Memorial) (13.92 Miles)
Time: 6pm sharp each week.
Fee: FREE!
For more details contact:
Jeremy Herrboldt
Adult/Senior Activities Coordinator
Watertown Park and Rec.
882-6260
by kelsey | Jun 18, 2015 | Exercise, Weight Management, Wellness/Health
The FitBit is a health tracker that has capabilities to track activity, exercise, food, weight, and sleep and it has become very popular in the last year or two. There are seven different products ranging in price from $60-$250, all with multiple color choices. The FitBit works by tracking your stats, syncing them wirelessly to your phone, tablet, or computer, allowing you to view your progress charts online, and even has a feature that lets you compete with friends and family. All of the batteries can be recharged except for the one in the Zip, which is a replaceable watch battery. All of them also monitor sleep and can wake you with a silent, vibrating alarm, except the Zip. The FitBit could be that extra motivational push to meet your fitness needs!
FitBit Zip: What makes it unique: clips to clothing, has up to a six-month battery life; costs $59.95
FitBit One: What makes it unique: tracks floors climbed, clips to clothing; costs $99.95
FitBit Flex: What makes it unique: wristband, LED lights report progress towards goal; costs $99.95
FitBit Charge HR: What makes it unique: wristband, monitors heart rate, tracks run stats; costs $149.95
FitBit Surge: What makes it unique: wristband, monitor heart rate, multi-sport tracking; costs $249.95
-Written by Kara Schmidt, SDSU Dietetic Student
