by Dan | Jun 3, 2018 | Exercise, Goals, Motivation, Wellness/Health
Sometimes the hardest part about exercise is planning when to do it, and what to do. Sometimes it can be such a challenge that you end up not doing it at all because you can’t decide, or you get too stressed over how you are going to fit it in with everything else in your life. We are all busy. We all have 24 hours in a day. We all have to make it a priority, and plan for it. How do I start? What kind of exercise do I like, or what exercise am I going to do? When am I going to do it? How can I possible fit anything more into my already busy life? These are all legitimate questions, and they all can be made easier by coming up with a plan. That plan can begin day by day, or week by week, but it becomes easier if you make it month by month, or even longer. If you have it written down, you have thought about it, and then it can become easier to do.
Once it is written down, it becomes your guide, not your set in stone rule. It is your guide to fitness. Things come up for all of us during the week, or even the day of, that may change your plans, or that you may have to alter altogether. It is ok to make adjustments to your plan on the fly. When you have a plan made out in advance, it is easier to make adjustments for it as well. I plan each Sunday evening what I all have going on, that I know of, for that week. Will it be easier on some days to work out before work, after work, what? If I have this planned out and know ahead of time, it is easier to make accommodations, and I will do it! I have been working out at 5:00 in the morning, and I have been working out at 11 PM at night. It just depends on what was going on that day. Other priorities may have to be done first, and thankfully, I have not had to have too many late night workouts to do just to get them in. I have a consecutive streak of exercise to keep going you know! The point is, it is very easy for something else to come up, and you have to make adjustments. Making adjustments will allow you to keep attempting to exercise, and not just blow it off altogether. The next thing you know, you have done nothing for weeks, or longer. Make it a priority. In the long run, you will be able to organize your time better, and things will fall into place easier. We all have to start somewhere. It does not mean we all have to do a marathon. You just have to get out and move!
There will be times when things get turbulent. There will be times when it would be much easier to do nothing. Of course there are always things that are easier! After all , I have said many times, anything worth having is worth working for. There is no question there will be struggles, and you will wonder why you are even making an attempt to exercise. And then you get in a groove, and everything falls into place, and you feel better, you have more energy, and believe or not, you actually have more time because you have become more efficient!
Jill, Paula, Sarah, and I have plans to do quite a few half marathons this Summer. We are going to take advantage of the nice weather while we can. At the same time, our bodies can’t sustain this kind of intense pace all of the time. We will have to pick and choose how we will do this. We have chosen the Sioux Falls Half Marathon as the one we really want to go for a time in. All of the others will be training runs, just like we do for our Sunday runs. The plan is going to incorporate strength training as well, and overall, we are stressing quality, not quantity. You do not have to spend hours, or run/walk tons of miles, to get into better condition. You do have to be smarter about it though. We will see how far our brains take us on this next adventure. We will be working together, encouraging each other, training with each other, and hopefully all of us will have fun along the way. The back of my race shirt has a quote on that I rely on a lot. “Success–A Journey, not a Destination!” Right on! Have fun on the adventures and trip along the way. The fun is not just the final race or event, or goal you were trying to achieve, but the time spent getting there! That goes for all of us, no matter what our goals our. Set a goal, make a plan, follow it, and enjoy the ride along the way. The adventure is what creates memories! Times in races come and go, but the journey along the way is what matters!
Sarah and I have had so many journeys in our life that involved training that it is just now routine. We are always planning together. Many of the days we are exercising together, but there are days we do not. Our schedules are different. We have to learn to be accommodating to this as well. Make the best of it, and enjoy the ride. Experiences are meant to be had, and to enjoy. Don’t wait for them to happen, but make them happen! When all is said and done, you will be able to look back and tell yourself how much fun you had along the way. I will already say that many of the actual races and times in races I have had I don’t remember specifics on. But, I remember the times I had running with my training partners along the way, the discussions we have had, the fun times we have had. Those are not going away, and that is why I keep coming back for more! That is what it is about. Make a plan…learn to adjust to this as a “guide”…have fun along the way…and see what life has to offer for you! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3889
by Dan | May 27, 2018 | Exercise, Family, Goals, Motivation, Wellness/Health
Our lives are all busy, but it is important to take the time to remember what is important. Family, friends, and time spent with them is what really matters. All those memories we create in our lifetime need to be cherished for what they are, and they mean just as much to the other people in our lives who share those memories with us. Running has always been a great way for me to spend time with my family, and my friends…as well as attempting to take care of myself. Countless runs, countless workouts, countless conversations, and countless laughs, have been had. I would not trade any of those times. I want “something just like this” to keep happening. You should too. It is never too late to start. Make it a priority! Now! Several friends and I are celebrating getting ready for the Fargo Half Marathon last weekend.
The runs, and times, I just had with my family at Disney this January will always be remembered. Our neighbors came with, and their kids are like our kids. My son Nick had to be back to college though, so he could not come. There will be more times we will have, and he has been at other runs with us, and will continue to do so. I was looking back at some of those pictures too. That is what is nice about digital pictures. You can keep taking pictures all you want, and you have them. It allows me to take many more pictures now than when we had film cameras! I have more memories to continue to look back on, plus the ability to keep making more! I want “something just like this”!
Carissa and I helped each other get through the marathon. It was her first. Conversation was strong in the beginning, then faded as we got in the 20’s for miles. Fatigue starts setting in, and you just want to be done. We helped push each other. That is what friends do. That is what family always does! We push each other to become better than we ever thought we could. These people all keep reminding each of us to keep going, and never give up. Become better. Become stronger. Become more confident. I want “something just like this”!
Even last year when we went out to Virginia for Megan’s graduation from college, we entered a 5k run that morning first. Like Meg had posted on Facebook at the time: “Who does that!” We do! The Reiffenberger’s! We take our health seriously. I want “something just like this”!
This picture has my son Nick, Sarah, my daughter Molly, her fiancée Tanner, my brother Tim, and my mom in it. We had a surprise 60th birthday party a few weeks ago for my sister-in-law. We ran the breast cancer run that morning in SF, in honor of her. She has been a breast cancer survivor for 17 years! That is what family does. We care, we show up, we are in each others lives. I want “something just like this”!
I have made many friends in our run club. There are an extension of family. You learn about them. You run with them. You sweat with them. You care about them! You are never alone. I want “something just like this”!
Sarah and Zeus are now home with me all the time. We live together, spend time together, and take care of each other. I could not ask for anything better. I would like to have my kids home more, but with school, and their busy lives, it makes it tougher to do. It needs to become a higher priority again once school is done. I want to be a part of their lives. I want to learn from them. Someday, we will have grandkids to spoil! I can’t wait for that! I want “something just like this”!
And, I want to spend more time with Sarah! I want to run more with her, both regular daily runs, and races, and travel, and just be with her! We are working on year 28 for being married. I see all of the time in the clinic with patients who have been married a long time, and one of them passes away, or they get a divorce. Both are terrible. You can’t take anything for granted. It is always work. I had one couple as patients who had been married 80 years. All he could say is it what “complete happiness”. Then his wife chimes in, and all she could say was “it was a lot of work! A lot of work!” Yes, a lot of work. Just like trying to exercise regularly. A lot of work. Everything in life involves work, but the rewards are huge! Don’t ever let go of your dreams, or those people close to you. They are more important than anything else you have. Keep working on your health, and be around longer to enjoy all of those things. Then all of us will be saying that we want “something just like this”!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3882
by kelsey | May 23, 2018 | Cooking Tips, Diet, Food, Wellness/Health
Memorial Day is just a few days away and I am guessing many of you have picnics and outdoor cooking/eating plans! Practicing proper food safety is essential with summer outdoor cooking. Here are some easy tips to make sure that you and your family have the safest and best picnics possible this summer:
•Safe food handling◦Wash your hands before preparing your food and when dealing with meats and fresh produce. Try to limit cross-contamination by cleaning prep surfaces often. If you don’t have running water where you are, be sure to bring anti-bacterial wipes with.
•When putting your beautifully prepared food in a basket make sure that you have utensils for raw food and cooked foods. If you have uncooked meats like hamburger, chicken, etc., make sure that they are packed in secure containers that won’t leak. Pack them together and at the bottom of the cooler in case juice from the food leaks.
•One recommendation for properly cooked food would be a food thermometer. Make sure that your grilled foods reach a temperature of 145 degrees Fahrenheit for steaks, roasts, and chops, 160 degrees for ground meat and 15 degrees for poultry.
•Chilling picnic foods◦Keep food at or below 40 degrees F
◦Pack in insulated cooler with ice or ice packs
◦A filled cooler keeps cooler longer than a partially full cooler
◦Have meat thawed in the refrigerator before your put in the cooler
◦Wait until the last moment to put perishable food items in the cooler
◦If bringing food and drinks, try to keep drinks in separate cooler◾This will allow for less cool air to escape when getting beverages from cooler
◦Keep cooler in the shade
◦If perishable food left out for more than two hours throw away. If it is especially warm (greater than 90 degrees F) throw away in one hour
◦Keep cooked food above 140 degrees
Most of all enjoy the fun times spent with family and friends!
-Kelsey
by kelsey | May 22, 2018 | Diet, Food, Holidays, Weight Management, Wellness/Health
The official kick off to summer and picnic season is this weekend: Memorial Day Holiday! This time of year always bring great cookouts and picnics. Typical picnic foods consist of burgers, brats, hotdogs, chips, and high calorie salads such as macaroni and potato salads. These are all very tasty foods, but they are also all very high in calories, fat, and sodium. Cookouts don’t have to bust the calorie bank. Choose your foods wisely and plan your menus to include a few healthy options and make substitutions like the meal examples below to help you fully enjoy each cookout while aiding in a healthy heart and waistline.
Eat This
90% lean hamburger with whole wheat thin bun
Grilled chicken breast
Grilled shrimp
Tossed Salad with light dressing
Fresh veggies with light ranch dip
Baked chips
Fruit salad
Angel food cake with light cool whip and strawberries
Unsweetened Tea with Lemon
Not That
80% lean hamburger with white bun
Hot dogs
Brats
Excess portions of: macaroni salad, potato salad, baked beans
Brownies
Kool-Aid
Regular pop
-Kelsey
by Dan | May 20, 2018 | Exercise, Family, Goals, Motivation, Wellness/Health
We had a great run yesterday. Many of us from Watertown, and our run club, went up to Fargo to be in either the Half Marathon, or Marathon. If was a little cold to start with, and windy, but it did not stop it from being a great run. We were all there for each other, cheering each other on, and waiting until the last of us came across the finish line. We train together, race together, spend time together…support each other. This is the best part of running. The friends that are made, and the memories that last a lifetime. It is not about running. Running just happens to bring us together for a common goal.
We all started off by showing up at the Fargo Dome the day before to hit the expo, and pick up our packets.
We met up with friends, and spent the afternoon laughing, eating, and getting fired up to run the next day.
That someday was yesterday. We had all trained and were ready to go. Many of us set some personal records, which all of us were trying to achieve. But, more important, we were there to run. One of our running friends was hurt and could not run…Tom Beaudry. He was at home wishing he could. We were all wishing he could be there with us. Anytime one of us is hurt, and can’t participate, something is missing. We have all been there at one time, and it is a terrible feeling. Steve Hauck has been having knee issues and can’t run, and has told me how much he wishes he could be back out there running with us. We cannot take anything for granted. We don’t know how long we will be able to keep doing this. But, the bottom line, it is not about running. It is about people coming together who have a common interest, and a bond develops between us like no other. The memories we share, the discussions we have, the time we spend together is priceless. Nobody can take that away from us. Even for those of us who did not get the time they were hoping for were just happy to be able to run, because somebody was still back at home who could not. We were all thinking of you Tom. Here to many other runs in the future together. We had tons of people back home cheering us on, and following us on live tracker to see how we were doing. Nothing is going to break that bond we have created. Like the sign says, some day is today!
Sarah and I got to spend some quality time together for a little mini vacation as well. The week before we were in SF running the Race against breast cancer.
Here we are getting ready to do the Fargo half! We each ran our own race, but believe me, I was thinking of her and how she was doing the whole time as well…and waiting at the finish line for her to get across.
There is nothing like the feeling of crossing the finish line and realize that no matter what your time was, that we at least had fun, that we did the best we could that day, and we have another medal to show for our efforts. We all waited around to cheer the last of us coming in, as Amanda and Erika were doing the full. Some of us struggled, but the rest of us were there to cheer them on. We are never in this alone. We all have each others backs. One day everything will be clicking and we will have a great race, and the next time we don’t even come close. That is ok. Remember, have fun and enjoy the moment. Karla Claussen was the perfect example of this in the run. She knew it was not going to be her day for a time, so she spent the rest of it taking pictures with her and everybody along the way, smiling, laughing, taking it all in. She was going to have fun no matter what. That is what it is all about! It was not about he final time, our final finish place, but the adventure along the way. The shirt I wore has a saying on the back of it: Success–A journey, not a final destination! How true! We all need to remember that. Have fun, take it all in, and enjoy life as it comes!
I seized the moment too. Some of our run club members had a coach from SF, Benson, who was an elite runner. He had a badge that identified him as an elite athlete. I got to wear it long enough to have my picture taken with it. I was an elite athlete at that moment! I finished. I had one of my best times in a long time. I had fun, and I got to spend it with friends. The only thing that would have been better yesterday is if Tom Beaudry would have been there too…and Steve Hauck. These 2 were long time training partners of mine, and it is just not the same without them. Hope to have you both back running again soon! My running family is just as important to me as anybody else! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3875
