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.

         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.




*"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!


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!

Blessings to each of you!- May you find time to enjoy the great outdoors!

<photo taken at Giant's Ridge>

Kristi's Professional Web Page (tells a bit about my work as an occupational therapist and professor) >

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