by kelsey | Sep 6, 2016 | Etc.
STRIVE 2 Survive starts in 1 week: September 13th! We do still have room! Check out the details below and contact us today to get signed up!!
Jumpstart your wellness and take control of your health. Join us for STRIVE 2 Survive, our 12-week health and wellness program beginning September 13!
The two main components of STRIVE 2 Survive include diet & exercise.
12 Week Wellness Program
6 Lectures: every other Tuesday @ 5:30-6:30pm.
1st lecture at Brown Clinic Admin
Remaining Lectures at the County Fair Banquet Hall
September 13: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
September 27: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Torness
October 11: “Your Equation to Success” Dr. Jon McAreavey
October 25: “A Walk thru the Wellness Wheel” Dr. Clark Likness
November 8: “Medications…to do or not to do” Deidra VanGilder, PharmD
November 22: “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
- Weekly Weigh Ins
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 Dan | Sep 4, 2016 | Etc., Exercise, Goals, Motivation, Wellness/Health
When it comes to running, or exercise in general, it is always easier when you have a training partner. Someone else who can help you be accountable, to help push you, motivate you…just to help be there with you. A training partner is someone who has the same interests as you when it comes to exercise. They can be a friend, relative, pet…anybody who will help push you. This is a recent picture of our run club. We all help each other with exercise, and we all like to run.
Over the years I have had multiple training partners. I have had several where I have included my dogs as well, and for this one today, I won’t include them. My training partners over the years include:
Tom Beaudry, one of my first training partners, and continues to be.
Steve Hauck, who is my neighbor, and have run several Disney marathons with, and Fargo.
And of course, my wife Sarah, who has been my training partner since we started dating. In fact, this is how we started dating.
Susan and Chris, my past nurse, and current (and always!) nurse. They have helped each other out immensely with achieving their goals.
As of these last few days, one of our run club members, Jen, got hurt. She is struggling with this, frustrated by this, and wants to keep running. She is going to be running the Twin Cities Marathon with us in October. The rest of us found out about it yesterday. Ever since then, it was like something was missing. When the rest of us were out running this AM, and she was not, we all felt bad for her. We are worried about her! We want her back running with us. She was out at about the 16 mile mark today to provide water, Gatorade, and oranges. She was still helping us out, but you could tell she was very disappointed that she could not be out running with us. We have all had injuries where it has limited what we as individuals can do to recover, but it is just as disappointing when someone you have been training with can’t join you. Something is missing. It is just not the same. Here she is trying to look happy, but getting ready to start doing some of the exercise and suggestions I gave her to help get over this quicker.
It was not the same running without you! You helped out the rest of us today with the water/Gatorade breaks, and it was greatly appreciated. I would have gladly carried my own water if you would have been able to run. I made her be a part of the group picture this AM. She is part of this group, and always will be!
Here is hoping for a speedy recovery. I know you really want to be getting ready for the Twin Cities, but bottom line, we just want you back running with us! We may all be training partners, but more importantly, we are friends!
We are there for you…thinking of you…wishing you were joining us! Here is to a speedy recovery. We will help get you ready for October. Just heal up! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3264
by kelsey | Sep 1, 2016 | Etc.
STRIVE 2 Survive, our 12 week wellness program starts in about 2 weeks, September 13th!! We often have people ask about the results of the program as they try to decide if they should enroll or not. Today’s post is about results as I wanted to share some of the results we had from our spring group this year. We had a great group and results were awesome! Not only weight loss, but great improvements in lab work, BP, and waist circumference, which greatly impacts disease prevention and overall wellness. Below are a few of our participant’s results for you to see how beneficial the program can be! Enrollment is underway right now! Contact us today to get signed up for a better you! Email: strive2survive@brownclinic.org or 884-4226.
|
Initial |
Post |
|
|
|
| Weigh In |
262 |
228.6 |
|
|
|
| lbs lost |
|
-33.4 |
| % lost |
|
|
| (lbs lost/weight) * 100 |
0 |
-14.6107 |
|
|
|
| Lab Work |
Initial |
Post |
| Total Cholesterol |
233 |
175 |
| LDL |
179 |
120 |
| HDL |
39 |
45 |
| Triglycerides |
75 |
49 |
| Glucose |
101 |
92 |
| Waist Circ. |
45″ |
40 |
| BMI |
30.3 |
26.4 |
| % Body Fat |
15.9 |
13 |
| Fat Mass |
41.8 |
29.8 |
| Fat Free Mass |
220.8 |
198.8 |
|
Initial |
Post |
|
|
|
| Weigh In |
197.4 |
182.2 |
|
|
|
| lbs lost |
|
-15.2 |
| % lost |
|
|
| (lbs lost/weight) * 100 |
0 |
-8.34248 |
|
|
|
| Lab Work |
Initial |
Post |
| Total Cholesterol |
173 |
162 |
| LDL |
86 |
76 |
| HDL |
62 |
66 |
| Triglycerides |
127 |
100 |
| Glucose |
100 |
92 |
| Waist Circ. |
41″ |
39 |
| BMI |
31.9 |
29.4 |
| % Body Fat |
39.6 |
39.4 |
| Fat Mass |
79.4 |
71.8 |
| Fat Free Mass |
119.4 |
110.4 |
|
Initial |
Post |
|
|
|
| Weigh In |
237.8 |
208 |
|
|
|
| lbs lost |
|
-29.8 |
| % lost |
|
|
| (lbs lost/weight) * 100 |
0 |
-14.3269 |
|
|
|
| Lab Work |
Initial |
Post |
| Total Cholesterol |
191 |
149 |
| LDL |
114 |
80 |
| HDL |
54 |
58 |
| Triglycerides |
116 |
54 |
| Glucose |
104 |
100 |
| Waist Circ. |
40 |
34 |
| BP |
152/90 |
118/78 |
| BMI |
30.9 |
27.1 |
| % Body Fat |
16.5 |
12.5 |
| Fat Mass |
39.2 |
26 |
| Fat Free Mass |
198.6 |
182 |
by kelsey | Aug 30, 2016 | Etc.
Jumpstart your wellness and take control of your health. Join us for STRIVE 2 Survive, our 12-week health and wellness program beginning September 13!
The two main components of STRIVE 2 Survive include diet & exercise.
12 Week Wellness Program
6 Lectures: every other Tuesday @ 5:30-6:30pm.
1st lecture at Brown Clinic Admin
Remaining Lectures at the County Fair Banquet Hall
September 13: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
September 27: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Torness
October 11: “Your Equation to Success” Dr. Jon McAreavey
October 25: “A Walk thru the Wellness Wheel” Dr. Clark Likness
November 8: “Medications…to do or not to do” Deidra VanGilder, PharmD
November 22: “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
- Weekly Weigh Ins
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 Dan | Aug 28, 2016 | Exercise, Family, Goals, Motivation, Wellness/Health
Accomplishments are something we need to be proud of, celebrate, and take pride in! When it comes to exercise, if it were so easy, then it would not be such a struggle to get people interested, or motivated, in doing it. Accomplishments can come big or small, and any improvement, and attempt at improvement, is an accomplishment.
Dig deep, keep going, those accomplishments will come. It is no different than starting to exercise, or lining up for your first walk/run 5K. You have to start sometime, somewhere!
You have to start in order to accomplish anything! Making that decision is probably the hardest part because convincing ourselves of that is what is hard, not the actual activity itself.
Is it a struggle some days to get out and get moving? Absolutely. Is it a struggle sometimes to finish? Absolutely. But, what you can really only describe by actual feelings after you have accomplished something challenging in your life is what it is all about. Words can only come close, but that feeling when you finish something, cross a finish line, or whatever that accomplishment may be, is truly exhilarating!
Pride! Joy! Relief! Happiness! “I did it!” Nobody can take your accomplishments away from you, and you are the one setting the tone! Go for it! Is it easy? No! Nothing worth working for is!
But when that work is done, you can sit back, relax, and truly enjoy the ramifications of that accomplishment, or the view that you can see afterwards! It can open up an entirely different perspective on your life!
Take it all in! After all, you earned it! Then relax, think about what you just accomplished, and I will bet you will tell yourself, “you know, that really was not that hard! Now what can I do next?” The sky is the limit!
You earned it. Celebrate well. Enjoy all the benefits you will get after being successful with what you accomplished. Then, put your head down, take a deep breath, and decide what you are going to do next! Just remember, make your accomplishment attempts reasonable. They don’t have to be like watching an episode of “Mission Impossible”. You set the tone. They are for you! Keep reality in perspective, and enjoy the ride along the way! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3257
