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.
Blessings!
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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!
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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! :)
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Health and
Fitness Facts and Information
*Covid-19- 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:
PLEASE
NOTE-
*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.
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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)