by Dan | Aug 19, 2013 | Exercise, Family, Goals, Motivation, Wellness/Health
My twin daughters are off to college this week, and everybody in the family is taking note, Buddy included. He can tell something is going on with all of the packing, and boxing up of things. Megan leaves tomorrow morning, tuesday, for George Mason University in Fairfax, Virginia. Molly leaves this friday for SDSU in Brookings. Mom and dad are trying to figure out what we get to do with some more free time now. I see long bike rides, runs, walks together, and of course, keeping an eye on Nick yet as he will be a junior in high school.
Grandma Folk made the girls a going away college present…a quilt with their school colors on it. Here they are showing them off!
Megan is going to try joining the club sport of swimming at George Mason, and Molly will continue running on her own. Hopefully, we have set the tone for them going forward. They learn by watching, and seeing us work out everyday has to have some kind of dividends in their health going forward. Time will tell. We will keep going, and hopefully they follow. Some day I would like to run a marathon with my girls. I have a friend, Tom, who got to run one with his daughter. I think that would be really special. Good luck you two!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2154
by Dan | Aug 11, 2013 | Exercise, Motivation, Weather, Wellness/Health
Spent a good portion of this weekend outside riding my bike. Last week of training before the Gran Fondo hundred mile next saturday here in town. The view around the lake this weekend was incredible. The winds were extremely calm, and the temperature was perfect. Spent some of it riding with Sarah, and a friend of ours was up this weekend camping with her family, Cory Ann, and she rode part of it with us. Cory Ann told me she is going to start her own consecutive exercise streak. So with this 2 days of bike riding with us, she now has …. 2 consecutive days! Woo hoo! Keep it going.
It is easy to get lost in the scenery as you are riding outside, or just spending time outside in general. There is no comparison to being on a treadmill, or stationary bike inside. There is always something to look at. The fields all look good, and you can see how everything is changing over the summer. I went by one field earlier where it was just covered in hay bales.
It was just peaceful to watch. Very quiet, other than the birds flying around. Lots to see in South Dakota. Get outside and take it all in!
Keep moving everybody!
Consecutive Exercise Day #: 2146
Dr. Dan
by Dan | Aug 8, 2013 | Equipment, Exercise, Goals, Wellness/Health
This afternoon was a perfect day to go for a bike ride! Nice temps, not too windy. Very quiet. Sarah and I are getting ready to participate in the Gran Fondo tour de Prairie. I will be doing the Gran Fondo, 104 mile bike ride, and Sarah the Gran Medio, 68 mile ride. We will be riding as medical personnel on the course. This is a lot different from a marathon. I feel OK that my legs will be fine, and cardiovascular wise, will be fine. The main issue will be my butt! I did a 50 mile ride this afternoon, and it took me 3 hours and 4 minutes. Half way! That is a lot of sit time. I just made some adjustments to my bike, and the best one was…
…a new bike seat! Boy, has that made a huge difference already. Keep in mind for anybody who still wants to register for this. You can get on the web site of the Watertown Bike Club. There is an icon in the top right corner. There is the 104 mile ride, the 68 mile ride, which Sarah is doing, and a 30 mile ride. Registration deadline is Aug 12, and the event is saturday, August 17, start and finish at the high school. It is a great way to exercise and see the sites of South Dakota.
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2143
by kelsey | Aug 7, 2013 | Exercise, Wellness/Health
Beret Ohm has asked me to share this information with you all regarding an upcoming event about women and fitness!
The Fallout Shelter Martial Arts & Self Defense, along with help from numerous Watertown Businesses, is sponsoring a FREE event for Women and Girls on Personal Violence Protection, called Fight Like A Girl. The Event is August 14 in Watertown at the Event Center. Registration is at 6:30 and the seminar starts at 7:00 and runs until 9:00. This is the third time we have brought the fight Like a Girl Seminar to Watertown.
We are very excited to have Kym Rock coming back to SD. This is Kym’s 4th trip to South Dakota. Kym has completed seminars in Watertown and at SDSU. Kym does seminars around the United States and she is currently scheduled for a numerous seminars including Washington DC and Australia later this year.
We believe that women’s health not only comes from the inside and how you take care of your body thru exersice and eating the proper foods, it is also about living a safe and secure life style. And having the tools needed to protect ourselves, and grow our confidence and teach our childern the same things.
Feel free to contact Rich or Beret at the Fallout Shelter for more information. We can be reached via email fightlikeagirlsd@gmail.com or at 605-204-0294, or 605-868-0327.
Thank you for your time
Rich and Beret
If you’re interested, be sure to contact Beret or Rich!
-Kelsey
by kelsey | Aug 6, 2013 | Exercise, Family, Wellness/Health
Like Dr. Dan, my family has had a fun filled summer with a variety of activities including walks, hikes, lake time, etc. Activity doesn’t have to be a dreadful thing…you can make it fun and enjoyable for the whole family! This last weekend we were visiting my brother and family in the St.Croix area of Wisconsin and enjoyed a nice Saturday hike in one of their state parks. Everyone, including my parents, brother and sister-in-law, and nieces (ages 2 and 4) enjoyed the nice hike, scenery, and fun. As adults, it’s important to be good role models to our children, grandchildren, nieces, nephews, etc and lead by example. Children are going to be more apt to stay active if they see their role models doing it! As we get older, it’s even more important to stay active to keep our bones and muscles strong as if we don’t use it, we lose it! As as reminder, we recommend getting at least 30-60 minutes of activity a day and for children it is recommended to get at least 60 minutes a day. To spice up your activity, search out the parks in your area or incorporate games into the activity to make it more enjoyable and fun. Our hike included a beautiful waterfall which made it even more exciting!
-Kelsey
by Dan | Aug 4, 2013 | Exercise, Family, Motivation, Wellness/Health
There have been so many activities going to this summer, that it has at times been hard to keep track of. But man has it been fun! Softball, swimming, running, biking…there has by no means been a shortage of things to do. What makes it even better as we have been able to do all of this as a family! Nick and Molly had softball all summer. Megan had her final season this summer swimming. 4 of the 5 of us competed in the Kampeska triathlon in July. There have been many running races, and bike race/events throughout the whole summer, and continuing on yet through the next several months. Parents out there…stay active right along with the kids. You have to stay in shape just to keep up with them! With all of these different events, the amount of people you meet and talk with has been too numerous to count. It is a great social event to be able to talk about not only your childrens health and how to maintain it, but yours as well! Here are some of the activities from this summer:
Here Megan is with a bunch of her swim friends, not only from Watetown, but from around the state while at the last day of the state swim meet at the end of July. Friends made forever!
Molly and Nick both played softball all summer, and here is Nick with his team mates as they won the 16 and under division at State softball tournament in July! Great memories.
Here I am with Nick, Sarah, and Molly (Megan was at a swim meet!) at the 2013 Kampeska triathlon! All four of us competed as individuals for the entire event…first time for Nick and Molly! It is a great way to spend time together as a family, and have some friendly competition. I was ahead of Nick the entire way, but he caught me on the run, and beat me by 3 seconds! I can’t run as fast anymore. I am just thrilled he loves it!
So summer can be very busy, but you can have a lot of fun. You have heard me before say that you need to take advantage of this weather while we have it. Get out there and enjoy it. Kids, keep moving. Parents, you set the example, and lead by example. You have heard me say this before too. Above all, have fun!
Keep moving everybody!
Dr. Dan
Consectutive Exercise Day #: 2139
