by Dan | Dec 6, 2013 | Equipment, Exercise, Family, Goals, Motivation, Wellness/Health, Winter
The cold has been terrible right now to try and go outside and run. I can put up with a lot of extremes with the temperature, but when it gets this cold, with windchills -25 degrees or worse, then it becomes more an issue of safety as well. That does not mean you cannot find alternatives way to exercise.
This morning was the perfect time to ultilize my membership at Anytime Fitness. Warm environment, with plenty of equipment to use, and other people working out at the same time. This works great during the cold, but not everybody has this ability. There are different types of exercise equipment you can purchase that is very inexpensive, or that you can even create/make on your own. We teach this also in our Strive 2 Survive program. I have equipment of my own that I utilize as well.
I have built this up over the years, and it is equipment that either I, or someone in my family utilizes frequently. Even though we have this, sometimes you just need to do something different in order to keep the interest and the motivation there. When the weather is not like it is now, I will be outside. I love looking around at everything when working out. It takes your mind off what you doing, and it goes by so much faster. You can also go indoors at the mall and go walk around. You have a long enough route to be making laps. Just leave your money at home so you are not tempted to spend every time you do this! Whatever it takes, there is always a right time for fitness: Anytime! It is up to you as to how and where you want to do the exercise at. Good luck! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2264
by Dan | Dec 3, 2013 | Exercise, Goals, Motivation, Wellness/Health
You have heard many times from me about the importance of having training partners to help keep you on track exercising. It is a great way to help stay motivated, and to keep you moving. Well, these two are both nurses, and they have both worked for me. Chris has been with me since day one, and I am now starting my 20th year here. Susan worked for me for about 6 years, and now is at Glacial Lakes Orthopedics. They have remained close, and good friends. So, they decided to do this event together.
Here they are prior to the start, all smiling and ready to go Finishing time was not going to be of any concern. Chris has been doing a lot of walking, and Susan really took off this year working out and getting fit. Here they are after they are done…
Still all smiles and happy! They did it together. They both know about staying fit, but more importantly, how much friendship means. They remain close. I would like to think that after listening to me day after day, talking to patients of how they need to exercise and keep track of their health, that some of this wore off on them. But they did all the work! Good job to both of you! You did great!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2261
by Dan | Dec 2, 2013 | Exercise, Family, Goals, Heart Health, Holidays, Motivation, Wellness/Health
This week had a lot of things going on, both personally, and community wise. My mom celebrated her 80th Birthday, the 28th of November, Thanksgiving day! We had gotten together a week prior because is was easier for us all to get home to celebrate. Here we all are!
…All of us, except my brother from Sturgis. We all had been out there the week prior, but not for a good reason. His wife of 32 years had unexpectantly passed away. We never know when our time is. We tried to celebrate this day for my mom, but our hearts were still all wondering how he was doing.
The kids and grandkids all had a good time helping her celebrate! Besides having her birthday on Thanksgiving day, Watertown had its annual Turkey Day run/walk. There were almost 400 people there!
As they stated at the start of the race: “Before we go stuff our face, we must first run a race!” It was a good day, and a great turnout! Here we all are at the beginning of the race taking off.
Then, friday night was the annual Lighted Parade through downtown Watertown. This too was a good turnout, will many pretty amazing floats! We walked alongside the float and handed out candy to the kids as we went.
As our float states: Wishing you Health and Happiness this Holiday Season! Take care of yourselves! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2260
by Dan | Nov 14, 2013 | Exercise, Goals, Motivation, Wellness/Health
Well, after last thursday, I thought my consecutive exercise streak would come to an end. I had already ran that morning with Sarah, and did not get hurt or sick, but came home in the afternoon and was letting Buddy in from the kennel outside. As usual, I open the gate, and we have a race to see who can get to the door first. That competetiveness never ends! Anyway, I took off, with Buddy taking off at full speed shortly thereafter. Usually, he runs beside me to pass. But not that day! He comes directly behind me, 100# Retriever at full speed, and takes me out. The grass was wet, so my legs went flying and twisting in the air, and landed awkwardly on the lawn. I knew something was not right immediately. Pain into my right hip and groin area, and could not move. Buddy eventaully came back to check on me, but only after he got to the door first…he was going to win no matter what that day! Luckily I did not break anything, but tore muscles pretty good. Already that evening I knew there was no way I was going to be running the next day, and I could not even sit, so the bike was out. I could not even make it through the whole day of work the next day. But, what did help, was walking! It helped loosen me up, and so I walked multiple times that day, short segments, then covered the football game that night (all the other docs who usually help were out of town) walking up and down the sideline. I told our trainer that night that if I could be out there, the players had to prove to me there were hurt more than me! Ha! All told, with my garmin on, I still covered over 4 miles! Each day has gotten a little better, but completely purple, black, and blue. Still can’t run or bike, but have been walking everyday, with relief after doing it. I may not be setting any speed records, but I am still out there doing it. First true injury I have had not related to training! Buddy feels bad because it has limited him too.
All if forgiven Bud! I helped train you into that competitive mode! You definitely won that day!
Today was a great afternoon to get outside and walk. Weather nice, calm winds. I had been doing my walking on the treadmill the last few days so I could control my pace, and if I had to quit, I would already be home. Went well today for a 4 mile walk. Consecutive exercise streak remains intact! I can’t believe how many people asked me this past week if my streak came to an end! Someday, it will end, for whatever reason, but not yet. So, I guess when it does, I will just start the next consecutive streak beginning the next day! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2242
by kelsey | Nov 12, 2013 | Family, Motivation, Wellness/Health
My great-grandma Mary was a great role model for my family as she showed us that no matter what your age was you could always learn new things and keeping active was key to longevity. Many of you who know my family probably remember Grandma Mary. Grandma Mary lived to be a few months short of 95 years old and she lived independently until she was about 94 years old. She was truly one of a kind as she never missed any activities in our family, never missed Sunday church, and would jump on the opportunity to learn new things. At her age, it would have been very easy to throw in the towel and give up, while letting others cater to her needs, but she had a spirit to live that was in-stopable. Her son, my grandpa Marshall (my dad’s dad) had the same personality and it really showed through with his battle with cancer.
You may wonder why I am even sharing these stories with you as they do not relate to food or nutrition, but in reality a spirit to live and the desire to make those small efforts at healthy living is key to success! We don’t expect you to take everything we recommend or talk about and do it all at once, but focus on one thing at a time and remember something is better than nothing!
It’s easy to come up with every excuse in the book to not exercise and not eat healthy, but we need to throw the excuse book out the window and focus on small changes or modifications and remember something is better than nothing! If you know you need to increase your fruit intake, start by adding one serving to your daily intake. If you know you need to get more exercise, start by adding a 10 minute walk to your day’s routine. Push yourself to learn new things and stay as active as you can be as this will not only help improve your health, it will help you live a long and healthy life like my Great Grandma Mary! Start by doing some reflection and prioritize your tasks and goals. The sky is the limit!
-Kelsey
by Dan | Oct 17, 2013 | Exercise, Family, Goals, Heart Health, Motivation, Wellness/Health
When I am talking to patients, it is much easier to tell them that they need to work on doing more exercise and staying active if I am doing it as well. When in medical school, I had an attending physician that would tell his patients they had to lose weight, and quit smoking. He weighed around 300 pounds, and had his cigarette pack hanging out of his pocket. I am not sure too many people really listened to him with this advice, if he was not going to even follow it himself. I will admit, it is not always easy. But, it is much easier to try and convince someone else to do it, if you believe in it enough yourself to follow your own advice. This not only applies to my practice, but to my own household and family.
Here Nick is last week at his Cross Country meet. You parents out there, if you believe in a healthy lifestyle, and staying active, you too have to commit to it also. There is no better way to get your family and kids to do the same, then if you do it yourself! As for the kids, there is no better way than to teach a healthy lifestyle then seeing it first hand. The famous movie line: “Build it, and they will follow.” Lead by example! There is no method that is more effective than this. This is also what we at Brown Clinic are trying to push and create with our new program, Strive for Kids. A 12 month program of education for kids, parents, and families on healthy lifestyle, and correct eating habits. See our web page for more details as well. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2213
