Kristi's February 2020 Health and Fitness Page
Greetings all! Welcome to February! I pray
you have had a good winter thus far! We had a nice
breakfast this past month and too have another coming up
this month! Please also note, we do have some space on out
Purple Pumpers 25th team on the MS 150! If you are
interested, please let me know.
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Social
Update
Wed. February 19th- 7:30 am Breakfast- Fat Nats
**Room open for the MS 150 in June- please let me know if
you are interested!
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Sharing a couple photos from Florida! - Enjoy!
The beauty of Lovers Key
Florida
The beautiful Cypress Slough
Lovers Key Florida
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Flashback Photos...
Remember these folks? :)
Kris, Tina, Yours Truly and Sharon ... This photo taken 16
yrs ago at Hwy 100--- We are all still teaching Group
Fitness!
Photo taken with my friend & Soul Sister Julie Hukriede
(yes at Halloween) around 2000
A
variety of classes and fun was had by all
then... and is had by all now!!!!!
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HEALTH AND
FITNESS INFORMATION
*"Remember, more and
sore, is not always better"...*There are many ways to build
muscle. As many of you have noticed, my philosophy in the
Barbell class the years I taught it were to utilize safe
exercises as per my background in rehabilitation science
and too, keep things functional. Remember, more and sore
is not always better. A study conducted at McMaster
University in Canada found that low load and high volume
lifting is effective, and in some instances more so, for
increased protein synthesis resulting in muscle building.
* The FDA
recommends 2300 mg of sodium a day yet most
Americans consume significantly more....
even up to 2 times the recommended
amount! For instance, a serving of a
popular canned chicken noodle soup contains
890 mg and store bought Italian salad
dressing 486 mg per serving. It
doesn't take long for excess sodium to build
up! According to the Mayo Foundation over
75% of our consumed sodium comes from
pre-processed foods.
* Although
in the middle of the winter we don't always think of upcoming
races we may partake in over the summer, having an event to
train for often provides a motivation. In recent years
"adventure races" such as the Warrier Dash, Tough Mudder and
others, have become more popular. Remember when
considering the type of event, that you want to be sure to
properly train so as not to risk injury due to ill-preparation
for the event. Sometimes partnering with a friend or two
can enhance the motivation and training prior to the
event. Just a reminder, we have the Purple Pumpers 22
this year for the MS 150! We still have room if you'd like to
join us!
*According
to Thrivant, the average U.S. household
throws out almost 25% of the vegetables
and fruits which can accumulate to more
than $500 of waste. Means to
minimize such waste include (a) buying
what you need, (b) using proper storage,
and (c) making an effort to eat what you
purchase
*Many
people use prayer as part of their
personal faith and as a means to find
balance, unity and connection with
God. According to Pastor Peter
Brown, using a journal is often a way to
enhance prayer life and devotions.
Journals can help us keep track of
prayers, petitions, and praises.
Journaling may also be used for many
purposes including personal reflections,
tracking of exercise and eating, or to
maintain a diary of significant happenings
in our life. I personally have
written poetry and have kept hard copy and
online journals for over 30 years. I too
have studied the role of writing in the
development of the self as well as the
healing properties of writing for persons
with mental illness. The first part of my
research is published in the Journal
of Poetry Therapy (2014) and latter
portions are ready to be submitted for
publication. If you would like to see my
articles let me know! ... Happy
journaling!
*April
19-25 is national volunteer week in
2020! There are many opportunities
for volunteering!... You can join us for
the MS150, join a local effort, or merely
make a helpful visit to a neighbor or
friend in need. Dan and I have become
increasingly involved in a number of
volunteer events such as Feed My Starving
Children, Matthew 25 (a program to feed
the Hungry in Isanti/ Cambrige MN), and I
too have had the opportunity to serve a
number of boards. ... Minnesota is again
the #1 state in the country for
volunteerism!
Left- Dan and I volunteering at FMSC this
month
Right- Ken hosting 20 aerobics friends on
his birthday a few years ago
Blessings
to each of you! May we pause and
consider how to give best, love best, live
life fully, love fervently, and strive to
make a positive difference!
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As February is the month
of Valentine's Day, may we all tell
those who are loved they are loved
Blessings to
Each of you
and Happy
Valentine's
Day!!!