by Dan | Jan 1, 2017 | Exercise, Goals, Heart Health, Motivation, Wellness/Health
Time to celebrate! 2016 is done, and 2017 is starting. There may have been things that did not go so well this past year, but you can’t change it. Look upon all of the good things. Make things better for this year. A new year is a chance to bring about a new you!
Every year, people at this time decide upon New Year’s resolutions…only to start out of the blocks strong, and then not follow through with them. Don’t rely on just New Years to make those resolutions. Make daily resolutions, and continue to keep working on them!
Those resolutions can be what ever you want them to be. Remember, you are deciding them yourself. What may work for one, won’t work for another. That is truly what makes us all unique. Decide what is important to you, and then figure out how you continue to work on it to make daily improvements.
What is your wellness road consist of? Do you incorporate changes in your diet, and exercise both? What about taking time to rest, or change the intensity of things to allow your body time to recover. Then there is the ever important aspect of all of this: Taking time to think! Plan what you want, how you are going to do it, and remember you do not have to do this alone. We all need help at one time or another. We can help each other make those daily resolutions reality. But remember to have fun along the way!
Sarah is always along with me, helping to encourage me, inspire me, and spend time with me! Hopefully, I am doing the same for her. You can’t always look behind you though. You can’t change what has been. You can learn from it, and then move on. Keep going, and don’t look back!
The view is always better straight ahead! Take for example with your car…that is why the windshield is so big, and everything in the rear view mirror is so small! All of us have goals, and what we want to achieve. We also all get there a different way, and by different means. When it comes to exercise, there are always events going on… walks, runs, activities. When you participate in these, you are never alone!
It is always better to do things with a group! I admit, there are times when I really do want to run by myself. It is my time to think, process things, and just relax. But, there are times when I love working out, exercising, or running in a group. It is a social activity. What is going on in everybody else’s life? How are they dealing with it? Who do they lean on for support? We don’t have all the answers ourselves. To me, that is what I love about our run club. We may all meet to run, but it is not about running…it is about spending time with friends, doing an activity that we all love to do! It is a highlight of the week! Just remember, it is never too late to start…everybody can start from now and make a brand new ending!
It is never a question of can you, but will you? A quote by James Robson sums things up well: “You can’t be given a mile, you can’t win a mile, you can’t buy or steal a mile. You must earn it, and when you do, it’s yours and only yours!” It means so much more this way! Nobody ever said it was easy, but nobody ever said it could not be fun either! You choose…the decision is yours. Make 2017 a year for a new you!
Happy New Year everybody, and keep moving!
Dr. Dan
Consecutive Exercise Day #: 3383
by Dan | Dec 25, 2016 | Exercise, Goals, Motivation, Wellness/Health
I always grew up hearing the saying at home: “It is better to give than to receive”. Nowhere is that more important now than during this time of the holidays, and Christmas season. But, this is something we should always keep in mind in our lives. Yesterday our run club met early so we could all still get a run in for the weekend. Normally our run day together is Sunday, but with today being Christmas, it was important for all of us to spend time with family…our main families. We as a run club are like family, but in a different sense. We spend time together, we all love to run, and we have become friends. We all wore Santa or Elf hats to get in the spirit of the season. EVERYBODY wanted to get together Saturday and run…we did not want to miss a weekend. This tells me a lot about the friendship that has developed by a bunch of people who got together because they like to run. In life, some know you…some remember you…some like you…some understand you…but…a TRUE FRIEND does all of these things, and always hopes for the best for you! This is what we have! This is what this group has become! During our marathon training, we worried more about somebody else who was hurt and could not run with us, than we did about ourselves. We worried more about each other, and how each of us were going to do in the marathon than ourselves!
The real secret is to give without expecting anything in return…it is better to give than receive! Our lives are much more rewarding when this occurs!
Paula was going to run her first marathon, and we were going to help her get it done. The Sioux Falls half marathon was a good warmup…here Jill is hugging her in congratulations after finishing! Paula was getting it done, and we were going to help her! All of us had tips. All of us having running stories, workout stories…things that work, and things that didn’t work. Experience goes a long way! I have learned many things from my training partners over the years…
Tom has been at my side for many years! We may not run as much together as we did, but we still do!
Steve, and our memory maker for a life time with doing the Goofy challenge at Disney. After the race, we enjoyed our ice cream and a coke. At that moment, it was better to “receive”…and those treats hit the spot!
…and the most recent training partner group. Here we are an hour before we were going to start the Twin Cities Marathon in October. We had gone through a lot together, culminating on this day. For me, it was not about the run, but the relationships and friendships that running has created…that exercise in general has created! When it comes to exercise, it is really no different than life in general. All of us at some time need some help. And…all of us at sometime can help somebody else! That feels even better!
Remember that, and when you help somebody else out, see how it feels. See the difference you can make in somebody’s life, and how it made them feel. Then realize you are also becoming a better you in the process. This is even more important this time of year.
Merry Christmas everybody! Keep moving everybody, and work on becoming a better you at the same time!
Dr. Dan
Consecutive Exercise Day #: 3376
by kelsey | Dec 20, 2016 | Cooking Tips, Diet, Food, Holidays, Weight Management, Wellness/Health
The holidays are in full swing, which means festive food, and busy schedules. Many families are enjoying old traditions, or making new ones. Unfortunately also during these Christmas experiences, many people find themselves experiencing weight gain. Countless family gatherings and baking Christmas goodies all month are grounds for overeating, without any time to spare for exercise. By making few simple changes over the day, the holidays do not have to mean weight gain! Here are some simple tips to try out between traveling, parties, cooking, and company.
- An Early Resolution? – Rather than waiting for New Years to start a resolution, make it easier on yourself and gradually work up to your resolution by New Years. This will also help you to stay focused and maintain weight over the holidays, so you can see faster results after. If your goal is to lose weight, maybe you will try to walk two days a week now, and by New Year’s you will be built up to walking 5 days a week!
- Stress less about Exercise- Rather than stressing about shopping and cleaning this year, think of this as a time to multitask. Housework is one of the best ways to get in a workout over the holidays. Whether it’s moving around the kitchen while you bake, or vacuuming before company…it all burn calories! Shopping through the mall crowds, standing in line, and bringing bags out to your car all are positive experiences now that you can count it as a workout, right?
- Quality Time– Rather than taking away from family time to work out, invite your family to do something as a group. Wake up on Christmas morning and enjoy some yoga together before presents, or take the kids out ice-skating or sledding after the famous Christmas dinner. Just remember, building a snowman or looking at Christmas lights will also provide memories that last longer than the memories watching a movie would.
- Think Before You Eat – Eat until you are satisfied, not stuffed. If you find yourself overeating at one meal, go light on the next. Try to fill your plate with the lower calorie items such as vegetable dishes, and lean proteins, then take smaller portions of the rich foods. Eat slowly, socialize, and enjoy every bite!
Overall, it’s the holidays and you need to enjoy yourself! Don’t restrict yourself from family time and enjoying some of your favorite holiday foods, but be mindful and plan ahead! Stay healthy this season, then after the holidays, your mind and body will thank you!
-Kelsey
by Dan | Dec 18, 2016 | Exercise, Family, Goals, Motivation, Wellness/Health
I really like a statement made by Matthew Kelly in his book, Rhythm of Life. In it he states: “Greatness is attained beyond the pursuit of our own fulfillment. True greatness is achieved by making a difference in other people’s lives. What moves a person from success to significance? Making a difference in the lives of other people.” We can have help and support from our friends, but it is these same people that maybe we are making a difference to as well. Each of us…making a difference to each other, in one way or another.
We all do different things in our lives. We all have a different profession. But we can all make a difference in what we do, and how we do it. Thank the people around us. Make a difference in their lives, because ultimately it will make a difference in our own lives. Exercise can help us along the way, whether biking, walking, swimming, running…whatever the activity may be. These activities can be a challenge, but they can also help us navigate through the challenges in our lives as well. It can make the difference of being successful or not, or getting things accomplished.
It truly does teach us…it teaches us how to get through tough things that we may face everyday, and can make it a little easier to contend with, or just even helping us get through it, period! At the same time, we choose how we want it to handle us. How do we want it to define our lives? Is it a good thing or a bad thing?
One of my previous posts was about choice. We do have a choice, and we can choose how we want to handle it, or how it will handle us. But, as individuals, we can make a difference, not only for ourselves, but for others.
Make a difference. It is not that hard. We need to also make this a habit, a habit that we also do everyday. Make a difference in somebody’s life!
We all have different goals. We all come in different sizes, shapes, personalities. We are all different, but that is what makes us unique. We have the ability to offer something different from anybody else. We all can learn from everybody. Think about it…how many people in this world, and we all have something unique to offer.
How does it feel to be a super hero? Another quote by Matthew Kelly hits home: “Finding our place in the world, finding our place in our local community, and making a difference in our own way all give meaning, purpose, and a deep, deep sense of fulfillment to our lives. We must not only find it for ourselves, but help every individual to find the same.”
For those of us in the Watertown Area Run Club…you know exactly what I mean! And together, we can do it…and we are doing it!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3369
by kelsey | Dec 15, 2016 | Diet, Food, Weight Management, Wellness/Health, Winter
5 of the Healthiest Winter Foods
As the official start of winter is approaching, I thought it was timely to discuss some of the healthiest winter foods. Winter is always challenging to get fresh produce at a reasonable price, but these top 5 winter foods are not only reasonably priced, but offer a great source of nutrients. Be sure to add them to your grocery list and include them in your meal planning!
1. Pomegranates: this heart-healthy food is rich in antioxidants that can contribute to improving blood flow to the heart and keep arteries unblocked.
2. Dark Leafy Greens: kale, chard, and collards thrive during the winter season while the rest of the produce section looks bleak. These greens are rich in vitamin A, C, and K. They are also an excellent source of folate.
3. Citrus fruits: limes, oranges and grapefruits are juiciest in the wintertime and can brighten up a dull winter. They are loaded with vitamin C. Citruses are a rich source of flavonoids like hesperidin, which is credited for boosting HDL (good) cholesterol while lowering LDL (bad) cholesterol and triglycerides.
4. Potatoes: they often given a bad rap for being one of the white starches along with white rice and white bread but unlike those starches, potatoes are a whole food and contain many beneficial nutrients. They have two excellent immune boosters – Vitamin C and B6—while also providing a good source of folate and fiber.
5. Winter Squash: comes in a variety from butternut to acorn to delicata and even spaghetti squash and they are all excellent choices in the winter. One cup of squash has 80 calories and is high in both vitamin A, C and K while also boasting a good source of potassium, B6, and folate.
-Kelsey
