by Dan | Sep 2, 2013 | Exercise, Family, Goals, Motivation, Wellness/Health
This past saturday we went to Brookings to see our daughter for college, and we all entered a fun run while we were there…A Color Run! We had never done one before, and it was quite the experience. Here is Molly and Sarah’s view afterwards!
We did a lot of laughing, but Molly was not so sure when some boys were walking by. Here they are at the start…
We were each given a packet of color corn starch, and could start throwing on people even before the start of the race. It was a 5k race, or 500o meters, and it was not timed, but just for fun. Every 1000 meters, there would be a group of people to throw another color on you. We had blue, yellow, pink, and orange, and the mixture of them created green as well.
It was fun to try, and say we have done one. It was kind of a mess driving back home. It took several showers to get it all out. Especially tough getting the color out of your ears and nose! There were at least several hundred people there, all laughing and out to get some activity. These color runs are charity runs, and proceeds from this were going to benefit those with Myasthenia Gravis. Overall, it is a good way to get people to get out and move. There are no times reported, just go out and run/walk, and getting covered in colors! Try one sometime! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2168
by kelsey | Aug 29, 2013 | Diet, Exercise, Family, Goals, Motivation, Weight Management, Wellness/Health
One of my favorite parts of my job is that I get to help people. I have always been a people person and grew up in a household where I learned the joy you can receive from helping others at a young age (thanks Mom and Dad!). Weight loss and improved nutrition is a tough thing. I have personally struggled with it at times and know from personal experience and helping others…it’s never easy. 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 10th…contact us today to get enrolled!!
-Kelsey
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 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 | Jul 31, 2013 | Exercise, Goals, Motivation, Wellness/Health
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No matter what time of the year it is, there’s always an excuse for not working out. In the winter, we complain about the snow, ice, and cold and in the summer we complain about the heat. There’s always going to be an excuse and the fact of the matter is, you just need to overcome those excuses and do it! Think about your goals and what steps need to be done to help you reach those goals. Break each step down and think critically about how you can overcome the barriers and be successful. It does take a little planning, motivation, and determination, but I guarantee you will feel great once you don’t let those excuses get in the way of your goals and success. Right now the temps have been a bit cooler so take advantage of it and get outside! When it gets hot again, you may consider taking your workout inside to a gym, mall (walking), or hit the pool for water aerobics or laps. Exercising early in the morning or later at night will also help as the temps are typically cooler during these times of the day. It doesn’t matter if you do 10 minutes or 40 minutes…something is better than nothing so stop letting your excuses get in the way of your success…just do it…you will feel much better afterwards! The time wasted thinking about it could be time spent doing it, so start slow and gradually work up your days and time to create a consistent workout schedule that promotes health and fitness! You CAN do it!
-Kelsey
by kelsey | Jun 25, 2013 | Goals, Motivation, Weight Management, Wellness/Health
We have all heard the saying “stop and smell the roses” but do you practice it!?! Life is busy for everyone…you have your job, family, friends, social activities, etc…all things that are important and fill up your days…but are you taking or should I say making the time to take good care of yourself? Many of us put ourselves last on the list which is very un-selfish, however that often results in our own health being neglected. It’s important to take some time for reflection and self assessment and think about what’s really important and what you need to do daily to help you be healthy, to ensure you are in the best shape to be there for your family and friends and be able to fully enjoy what you like to do.
Eating healthy and exercise are parts of a healthy lifestyle, but so is your mental health and spiritual health and it’s important to take time to foster healthy behaviors with all of these aspects of wellness. It seems like we (me and my family) are always going 100 mph and I’m sure we are not alone with this lifestyle! Sometimes you just need to “stop and smell the roses” and think about all of the great things you have in your life and refocus on your goals and ways to achieve them. Sunday night, my husband and I were out checking our cows and calves in the pasture that my family has owned for many years. As were checking the cows, we experienced a beautiful sunset and the rise of the “super moon”, which was an amazingly beautiful full and bright moon. I stopped on my 4-wheeler (for those who know me, yes I wish I was riding a horse instead ;)) and just took it all in and “stopped and smelled the roses”…the sunset, the moon, the beautiful landscape, and the cattle grazing on the land once ran by grandparents and Dad when he was younger….all awesome things to be thankful for and enjoy. It’s hard to take time to stop and smell the roses, but when you do I will guarantee you will feel refreshed, rejuvenated, and ready to concur your next set of goals or ambitions….and those little things that have been bothering you will seem minimal now. There is a lot of beauty and great things happening around us, we just need to re-focus and recognize these things and appreciate them! Once you do, the world is yours!
I could watch the the cattle graze all day long….it’s calming and peaceful to watch nature at it’s finest.
The “super moon” rising above the rolling plains. A beautiful site.
-Kelsey
