Kristi's February 2021 Health and Fitness Page
Greetings all! Welcome to February! I pray
you have had a good winter thus far! I hope you are finding
time to enjoy the beautiful winter months!
Please also note, we do have some space on out Purple
Pumpers 26th team on the MS 150! If you are interested,
please let me know. - See below for information.
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Social
Update
We have room for folks on the Purple Pumpers 26th MS 150! We
will ride in memory of Pam Shaw and Ione Humann, two Purple
Pumpers we sadly lost to cancer this past year.
This year the ride is planned for only one day (June
12th). be a 75 mile ride from the cities up to
Hinkley. They have not yet announced whether folks
need to arrange a ride back or if they will provide
it. We do have rooms in Hinkley but if we want to keep
them I would have folks who live in the same house or have
been vaccinated share a room. - I will wait to see who is on
the team prior to making decisions on this but will keep the
rooms for now. You too can choose to sign up as an in person
rider and then change to virtual should you choose (closer
to the event). As always, the ride has a minimum $300
for fund raising. Please contact me if you'd like to
join us, I will send you my MS 150 web page and too will
include it in next month's web page.
Here are a couple pics from last year's team- we had a
number of distanced rides.
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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 when I
taught in the Barbell class was 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.
*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 the
second portion was published with a
graduate student in 2017. If you would
like to see my articles let me know!
... Happy journaling!
*As we are
nearly a year into the pandemic, please
remember to keep safe distancing, wear
your mask, and as we continue to vaccinate
the population, may we pray for an end of
the pandemic. It is estimated that 1 in 5
is experiencing hunger. I urge folks
to volunteer (safely) with food shelves
and food distribution and to donate to the
many food shelves and food distribution
programs. This past month our church
had a Matthew 25 food distribution and was
able to distribute food for 600 families.
Our next food distribution (in Coon
Rapids) will be held in the parking lot on
February 14th (hours last time were 12-2).
Please share this information for anyone
you know who would benefit from this.
Blessings
to each of you!
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In memory... Marilyn Rehberg (1929-2021) <Obituary in
Sunday January 31st Star Tribune>
This month we say goodbye to a long time member of our
aerobics family. I remember Marilyn (name Mary but she
went by Marilyn) from my early days of teaching aerobics /
group fitness. She attended nearly 30 years of the 35
I taught and had a vibrant, loving personality. She will
surely be missed! A few of us had the chance to see
her for her 90th birthday in late 2019. Marilyn, may
you dance with the angels!
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Blessings to each of you!- May you find time to enjoy the
great outdoors!
Kristi
<photo taken at Giant's Ridge>