by Dan | Jul 19, 2015 | Etc.
I have been running for many years, since middle school, and the amount of things that running has taught me is extraordinary. Yes, there are days when things get too busy, hectic, and I could think of many other things that need to be done, but running has taught me how to help prioritize. Running has taught me patience, compassion, fortitude, independence, desire, will power, determination, adventure, passion…just to name a few. No matter what, it has been a great way to start the day, and to get my mind cleared to take on the day. Sometimes the morning does not work, and I will go in the evening, and it has been a great way to clear my mind from the day. Anybody out there who runs knows what I mean. The biggest part of it all is it does not matter how fast you go…6 min or 15 min…a mile is a mile. For those of you who do not run, but may walk, or ride bike, or other activity…you still know what I mean. The feelings and experiences can be the same. Running equals time for me! Sometimes it is great to go out and run by myself…especially when I need to think. Other times, it is great to go with a partner, or group of people, and talk about things going on. Everybody has different opinions and ideas, and have definitely have experienced different things, so it is always interesting to hear how other people handle things. This is what is nice about the run club…it is a social event. You get to hear what other people are doing, how they are handling it, and sometimes that individual just needs to vent things to help them help themselves. I would not trade it for anything. I plan on running as long as I can, and then when I can’t do this, I will walk, or find some other activity. I will keep moving as long as I can. The adventures involved with this are too good, too unique, too special, to give up. It has been many years already, and looking forward to many more. Below are some pictures of me running with training partners recently…me with Steve, Sarah with are Carissa, who is like another daughter for us, and then just me…alone, taking things on head on! No feeling like it in the world! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2851
by kelsey | Jul 16, 2015 | Exercise, Family, Heart Health, Weight Management, Wellness/Health
Two weeks are already down with the Park and Rec’s Riding the Recreational Trail Activity! This is another great opportunity to get some activity while enjoying our beautiful trail system! There are three weeks left of this activity, so be sure to take advantage of it! Details are below!
Details: Five different nights with bike rides on different parts of the Recreational Trail. Designed for the recreational bike rider in mind. The only things you will have to have is a bike and a helmet which will be mandatory. Ride one or all the nights. No registration required just be ready to ride at 6 p.m. sharp at the starting location for that week. There is no cost to participate.
Dates:
July 22-McKinley Park to Eastwoods Park and back
(meet at the Horseshoe Courts) (8.44 miles)
August 5– Eastwoods Park to Redlin Art Center and back
(meet by the playground) (5.6 miles)
August 12—Around the Lake Ride-start and finish at City Park
(meet by Veterans Memorial) (13.92 Miles)
Time: 6pm sharp each week.
Fee: FREE!
by kelsey | Jul 14, 2015 | Etc.
We do not want to rush summer, but we wanted let you all know we have set the fall STRIVE 2 Survive dates! Enrollment will begin in mid-late August. Our 12 week program starts September 8th (the Tuesday after Labor Day) and we will meet in person on the dates listed below (Tuesdays) at the County Fair Banquet Hall from 5:30-6:30pm. The weeks we do not meet, you will be given a take home lesson mailed or emailed to you, thus every week you will be given education, tips, etc on nutrition and activity. In addition, we include lab work (total lipid panel and glucose) and body composition testing (weight, height, BMI, blood pressure, fat%, and muscle mass) at the beginning and end of the program. The total cost is $130, which includes all lessons, lab work, and body composition testing.
Our main goal is to help you learn how to live a healthier lifestyle that promotes disease prevention, longevity, and quality of life. Weight loss, improved lipids, improved glucose, improved blood pressure, and improved overall health are all results of our program.
If you are interested or know of someone who is, please contact us to learn more and get your name on the list! You can call me directly at 884-4226 or email strive2survive@brownclinic.org. We are looking forward to another great session!
September 8: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
September 29: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr.Torness
October 13: “Your Equation to Success” Dr. Jon McAreavey
October 27: “A Walk thru the Wellness Wheel” Dr. Clark Likness
November 10: “Medications…to do or not to do” Deidra VanGilder, PharmD
November 24: “Making Health a Way of Life” STRIVE Team
by Dan | Jul 12, 2015 | Etc.
The 31st Annual Kampeska triathlon was held yesterday. There were 65 participants. You start off by doing a 1/4 mile swim along the shore line of Lake Kampeska out by City Park, then go for a bike ride around the lake, 14 miles, followed by a 5K run. It can be a challenge, because everybody has a weak point in at least one of the events. I was still able to participate with my injury…just had to slow it down a notch. These events are not always about who you can beat, or how fast you can go, but mainly to be able to participate! Every body out there has different goals, and a different agenda, and that is OK. We are all unique anyway. The spirit of being able to participate is the really enjoyable part. I was glad I was doing well enough to participate, as I had already registered prior to getting hurt. This is one of the highlights of the summer, so I really wanted to be doing it. Sometimes, we have to contend with weather. It started to sprinkle when we were swimming, and then came down heavier during the bike ride, but then quit during the run. We always have to keep the weather in mind with adjustments made as needed. But, what we don’t always factor in is if we get a flat tire on the bike while riding. Yesterday was what I call a bad day for people in regards to this, as 5 people had a flat tire. Some of them lived close by and walked to their house and grabbed a different bike, and one even carried his bike 3.5 miles walking to get in, and then went running. If you get helped, you disqualify yourself from placement, or even having a time. Sarah was one of those who got a flat tire, 3 miles into the race. She got help, and was driven back to the start where she got her tire changed, but had to relinquish her chip for timing. It did not matter to her…she wanted to finish. Her goal…I started this, I wanted to finish it. So despite being in last place at this time, she jumped back up on her bike and took off again. She was feeling more down by the time she came in to start the run portion, because she was mainly by herself. It still didn’t matter. She took off and ran, and I met her about a 1/2 mile from the finish and ran in with her. It was not about the time. It was not about how she placed. She was happy she was able to participate, and she was going to finish anyway. Is that not what life is about? We get thrown challenges, curve balls, “flat tires”, and we have to figure out how to overcome these challenges, and push on. You make the most out of every situation, and make the best of it. She had a goal to finish this event, and she did! Many of the other ones with a flat tire did the same. They were out to finish, regardless of the final time. Never give up on yourself! Life is too short as it is. Take advantage of those good days when they come, and make the best out of the days that may not be as good, or turn out the way we want them too. You are in the driver seat to determine this. Your attitude says it all! Here are some pictures of the event. I am running the last stretch with Sarah coming into finish, and then several of Sarah getting ready prior to the event, and then Sarah being congratulated for finishing by another friend, Jill, whose brother Steve also had a flat tire, but kept going and finished as well. Good job you guys! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2844
by kelsey | Jul 8, 2015 | Exercise, Wellness/Health
July and August are typically known to be our hottest months out of the year, which is why I thought it was perfect timing to discuss proper hydration procedures to ensure you do not suffer from any heat related illnesses such as heat stroke or dehydration. With the high temps and humidity, it’s extra important to make sure you get enough fluids! It is important to stay hydrated throughout the day, as it is too late, if you wait to get a drink when you feel thirsty. Especially for those older adults, it takes longer for them to feel thirsty even though they may be severely dehydrated.
Tips for getting adequate fluids:
- Keep a glass or bottle of water with you during the day so you can sip on it. Drink when you are thirsty and even when you are not thirsty.
- Drink more water instead of sugary beverages, milk and juice to avoid those extra hidden calories. Alcohol will increase your water loss. Plain water always works the best.
- Increase your fluid intakes if your diet is high in fiber, protein or salt.
- On days where you may be sweating alot or burning extra calories such as an all day softball tournament in 80-90 degree weather, or doing yardwork/landscaping in the heat all day…you may need to add electrolytes such as Gatorade or Powerade. I prefer G2 Gatorade as it’s lower in sugar, yet still has plenty of electrolytes. **Please note, these drinks are not necessary when you’re doing less than an hour of light activity or more sedentary activities as they just add extra calories and sugar.
- Consult with your doctor or dietitian if you are on a fluid restricted diet and would like further help with your hydration needs.
Use the above chart to determine your hydration level by the color of your urine.
-Kelsey
Graphic Reference:http://www.brownsburgathletics.com/images/urine.gif
