Kristi's August 2020 Group Fitness Page

Greetings all! I pray you are all well amidst the pandemic. As things have been difficult in the Nation and the world we continue to pray for growth and unity. Although the Purple Pumpers had to partake in the virtual version of the MS 150, we have been able to have some distanced bike rides. I too pray you have been able to find means to keep active, healthy and do the things you love to do with the people you love.



  Social Update

Once the pandemic is curtailed and it is safe again we will plan on resuming breakfasts. We too are forming next year's MS 150 team for those interested!
Special Thanks to those who participated in our virtual 25th MS 150 team and those who donated! We have now collected over $155,000 over the years for such a good cause! We appreciate your support!!!!   

                        PURPLE PUMPERS- YOU TOO CAN JOIN US NEXT YEAR!!               

This year's Distanced Rides:

Photos from past teams...

Left- Some of the team at our Annual Friday Night Dinner- Ready to Ride!              Yours truly with Jim, Charles "Chris" Christiansen, and my dad

Left- Day 2 marked by rain, hail and high winds (trail closed for 90 minutes)           Right- Jim, yours truly, Tammy and Rick- part of the 1/3 of our team that finished!


I was happy to be riding into the finish :) -- Day 1 very hot/ Day 2 very stormy... we did it! :)


  Health and Fitness Facts and Information  

The CDC reminds folks that some simple techniques can help protect you from Covid-19:  (a) wear your mask - and over both your mouth and nose, (b) avoid large crowds, (c) safely distance from others, and wash your hands thoroughly.

*Common signs of a stroke are (a) sudden weakness or paralysis (especially on one side of the body), (b) trouble seeing out of one eye, and (c), sudden trouble speaking including slurred speech or mixed sentences. According to the American Stroke Association, 3 tests you can do if you suspect someone may be having a stroke are: 1- Have the person smile (the mouth may drift to one side), 2- have the person repeat a simple sentence--the speech pattern may be off, and 3- have the person stretch out both arms--one arm may have weakness, or drift off. Remember, if you suspect a stroke, call 911 immediately. Remember the FAST acronym, F- Face, <have person smile>; A- Arms have the person raise both arms in front of them for the count of 10- it is likely one side will be far more difficult in case of a stroke, S- Stability <some FAST acronyms also emphasize speech and difficulty talking but this is often in a left hemisphere stroke>- T- Talking and Time, have them talk, and too, be sure to act as soon as possible.

*Common signs of a heart attack are (a) discomfort in the chest that lasts more than a few minutes or comes and goes (e.g., pressure, squeezing, fullness, pain), (b) unexplained pain in the upper body as in neck, jaw, or radiating down the arm, (c) shortness of breath, (d) other autonomic signs such as profuse unexplained sweating, cold sweat, nausea or light headed experiences. As with stroke, with any of these call 911.  Please see below as I was part of team that had to administer CPR this last month:


*If you haven't taken CPR lately, you may want to.  The technique has been revised in recent years for adults so as to emphasize the chest compressions. In addition- Covid-19 has also changed how CPR is being taught, particularly with the mouth to mouth breaths- again the compressions are emphasized. Research has demonstrated higher survival rates for techniques emphasizing chest compressions rather than the artificial breathing.  Some of you know that I was part of a group in 2017 that responded to a cardiac arrest at the Lifetime club. CPR was administered along with defribillation, thankfully the club member survived. We were told that he had a 97% blockage and that the CPR saved his life.

*A past issue of Experience Life had an interesting article on considering having a "Stay Cation" (vacation at home)- The article emphasized the importance of avoiding time on the computer and TV and time doing chores.  The following were recommended:

1- Make plans to see some sites in the area... it is amazing how many cool places we have in the cities!
2- Consider using a bike or public transportation for a different experience.
3- Try to schedule time outside (especially in the summer :) )
4- Try something new... I have been amazed how many cool places there are to see in the cities!

*The Weyerhaueser Foundation recommends that you put sponges and scrub brushes through the dishwasher on a regular basis in order to prevent gathering of harmful bacteria.

*In our society of fast food and packaged goods, people often get excess salt (sodium).  According to "low-salt favorites" publication, one corn torilla has 3 mg of salt but a flour tortilla may have up to 234 mg of sodium.  In addition, you can cut the salt content in canned veggies by 30-40% if you rinse them ahead of time.  >>>  We Americans eat too much fat.  in November 2007 the American Medical Association testified to the FDA that there is a need to urge Americans to reduce salt as it is a factor in high blood pressure and cardiovascular disease.  Th American Council on Exercise identifies several means to reduce salt in your diet. Here are a few:

1.  Read food labels and pay attention to sodium content
2. Consume more potassium which helps blunt the unhealthy effects of salt
3.  eat as many fresh and whole foods as possible
4. Consume dairy products- they have lower amounts of salt
5. Limit fast foods
6.  Cook with whole, not processed foods
7. Try not to use too much added salt in your foods
8. Use alternative spices and flavor additives such as lemon juice

*A past edition of the IDEA Fitness Journal cites studies that show that self-compassion has benefits that include personal resilience, improved self-worth, and decreased impact of stress.

*This month's Lifetime Experience Life magazine includes ways to decrease side aches (side stitches) that often occur in running.  Suggestions for prevention include slowly increasing your fitness workouts (e.g., slowly increase your runs), avoid eating heavy meals and drinking large amounts of water prior to a workout and strengthen your core muscles (such as we do in aerobics class!)

*As the weather gets warmer, use those extra opportunities for a little additional exercise. An extra 10 minute walk during the day, parking further from the store, and taking the stairs will provide a little extra boost to your day!! Keep in mind good practices with respect to Covid-19; use distancing and try not to exercise too close to others.


Have a beautiful rest of the summer!
I always strive to live life fully, love fervently, and strive to make a positive difference! (Kristi)

(Photo taken up to the Family Camp we go to every year-this year sadly was cancelled)

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American Dietetic Assoc.
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