by kelsey | Aug 16, 2018 | Etc.
Fall into Fitness!! Join Brown Clinic’s Wellness and Health Promotion Program, STRIVE 2 Survive!
Enrollment is underway….contact us today to reserve your spot!!
The two main components of STRIVE 2 Survive include diet & exercise.
12 Week Wellness Program
6 Lectures: every other Tuesday at Brown Clinic @ 5:30-6:30pm.
September 11: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
September 25: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Torness
October 9: “Your Equation to Success” Dr. Jon McAreavey
October 23: A Walk thru the Wellness Wheel” Dr. Clark Likness“
November 6: “Medications…to do or not to do” Deidra VanGilder, PharmD
November 20: “Making Health a Way of Life” STRIVE Team
6 Take Home Lessons: sent to you during the weeks we don’t meet. Topics are focused on wellness.
Evaluations
- Lab Work: lipid & glucose labs: beginning and end of program
- Body Composition Testing : beginning and end of program
- Weigh Ins: weekly at the clinic.
Cost: $130 includes lab work, body composition tests, lectures, lessons, and Strive 2 Survive t-shirt
STRIVE 2 Survive applies to all who have a heartbeat…adolescents to the elderly!!
Contact us NOW to get enrolled!
For more information and to sign up, contact:
886-8482 or email strive2survive@brownclinic.org Visit our wellness blog at: www.s2sbrownclinic.com
by kelsey | Aug 14, 2018 | Cooking Tips, Diet, weight lifting, Wellness/Health
Some fall sports are starting practices now and with practices running multiple times a day and running from sport to sport it is important to keep your athletes energized and properly hydrated. Healthy snacks are important for athletes to have the energy necessary for practice. A snack higher in protein and sufficient carbohydrates is recommended before a long practice. Some snacks before practice could include: a cheese stick, crackers and cheese or a little meat, almonds, hard boiled egg, yogurt parfait (pictured above), or a small sandwich. It is important that athletes stay hydrated. Water is the preferred and recommended beverage for proper hydration during exercise. Vigorous practices that are over a hour may require a sports drink to replenish electrolytes but water should be the go-to drink before sports drinks. Remember to keep your athlete properly hydrated and energized!
-Kelsey
by Dan | Aug 12, 2018 | Exercise, Goals, Motivation, Wellness/Health
There are always things to do to keep you busy on the weekends…especially when it comes to exercise opportunities! Sarah went with a bunch of the girls on our Run Club to Fargo for an all women’s half marathon this weekend, and I went to Parker SD where my twin brother lives and was involved in a triathlon they were having. Both were a lot of fun, and we got to spend time with a bunch of people, and be active. It was a hot and humid weekend, and as always, need to keep staying hydrated. It was also a good time to get away from things for awhile as well.
I have to admit, I was a little surprised when the triathlon started that I found myself out in the lead. I cam through the 5k in 22:03, and then took off on the bike, and never really looked back!
It was a 10 mile bike ride after the run, and then the swim was last. 200 meters in the pool. Nothing like still being in the lead and having 30 people around the pool watch you when you are a terrible swimmer! Biking and running no problem, but I do not swim! My sister-in-law managed to take one picture of me where I actually was at least attempting to swim!
I ended up winning overall! First time ever winning a triathlon! The Kampeska one in the Summer we have close to a hundred people at. There were six of us in this one in Parker! I told my brother Don before hand I hoping for a “top ten finish”, and then when I found out there were only 6 of us, I was hoping for a “top 5 finish”. Don asked me how many times I have won these types of events! I just laughed! “This is my first time ever winning one!” I may have to make this an annual trip!
Sarah also had a great weekend in Fargo! Here are the girls from our Run Club who were able to make it. Amanda set a personal record by coming in 1:37! The biggest part of this race was for them to get away and have a good weekend. Sarah and Jill ran together, and Jill was not happy because she did not have one of her better days! We all get them. The point is not having a faster time every time. It is more important to get out and try, and if it happens to be there that day, then so be it. If not, then it was not meant to be! We learn something from every race we are in. Keep making adjustments, try a different strategy. Chalk it up to experience, and learn something from each one! This weekend was more for them to get away and have fun, and hopefully that goal was fulfilled for all of them this weekend.
Here they all are showing off their best side! Just kidding! The logo for the Watertown Area Run Club was on the back, and they had their shirts made just for this event! Now that is what it is all about. Being together, having fun, and do some running as well. Congratulations to all of you and we all hope you had a great weekend. I hope all of you had a great weekend as well. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3959
by kelsey | Aug 8, 2018 | Etc.
by Dan | Aug 5, 2018 | Exercise, Family, Goals, Motivation, Wellness/Health
It has been quite the week! I had all 3 of my kids home this week beginning on Wednesday. Megan has not been home from Virginia in over a year! We had a great week. We spent time together, ran together, raced together, and just hung out together. We need to have more weeks like this. This is what it is all about. We all need to spend more time together as a family, but we can also spend time working out and exercising together as well.
We all started out with the Hump Day 5k run on Wednesday this week. My girls fiancée/boyfriend also came and ran. We got everybody together before the event started. The girls really had a good time. They had not seen each other for awhile. We had all met out at Disney in January for their first half marathon together.
It makes me feel good when they get together again too! They had a good time running the event, doing the whole 5k together…and having fun!
Nick ended up winning the event, so did not get as many pictures of him. I was leading the race in a camel costume, and I was the one taking pictures after.
We also spent time staying active the rest of the week as well. Megan and her boyfriend Nate went running with us several times as well.
I think my exercise streak has influenced Megan. She wants to exercise everyday too! A chip off the ol’ block!
On Saturday, Sarah and I participated in the 10 mile Race for Chase. It is a team event of 2 people. One person has to run, and one has to ride a bike, and you can switch off as often as you want, but you have to start together, and you have to cross the finish line together. There were a lot of teams which were made up of one of the parents, with one of their kids. It was great to see parents out helping to get their kids active and moving. Sarah and I won our age group. Of course, we were the oldest combined age team there also! The kids took Zeus for a walk while we were doing this. The Hump Day 5k was enough competition for them this week!
The greatest part of is all was getting to spend time with them, and having them all home again…together. This has not happened for a year where we could be with them all at the same time. The family that exercises/works out together, stays together…longer!
They are all growing up so fast! It really does go by quickly. It is awesome to see how they are all growing up, and deciding what they want to do for the future. I look back at time, and see them now, and it makes me feel good that we instilled some good values in them. They also know the importance of staying active, and trying to take care of themselves. Nobody is perfect. We all need encouragement and help along the way. If you can’t depend on your family for support, than who can you depend on? Enjoy your time with your families, and make it a priority to stay active…together! Hopefully you will get to spend a lot of years enjoying each other’s company! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3952
