Kristi's July 2022 Health & Fitness Page 

Greetings all!  I hope you are well. For those that missed events of last month, we had several bike training rides throughout Minnesota and on our ride from Pine Springs to Stillwater to Wisconsin and back.  We will have an upcoming training ride on the Sakatah from Fairbault to Waterville for lunch and back (about 32 miles). Please let me know if you'd like to join us!

     Special Thanks and Upcoming Ride!

Thanks to all those who donated to the Purple Pumpers!! Though the final numbers are recorded in July, our team raised about $10,000 bringing our total through the years to $195,000.  The National MS Society in Minnesota is hoping this year's event will bring in a total of $2 million dollars!

Congratulations to all the Purple Pumpers 27th riders!  This year was a bit grueling with pouring rain both days (about 135 of the 150 miles) yet folks did well and we had a safe and fun time...and the sun after the event came out so we were able to enjoy an after ride meal and toast to the event!

Training Ride: Saturday July 23rd Sakatah in Fairbault to Waterville for lunch and back (32 miles):


Ride on the Gateway- Pine Springs-Stillwater-Wisconsin-Mn!                            First Ride- Minneapolis trails and lunch at Lucky's


Cannon Trail                                                                                                       The beauty of the trail!


Our rainy but fun MS 150 (it poured for about 135 miles!!)

Some of the Group at our Start                                                                               Rainy but fun at the rest stop

Some of the team at the finish                                                                       The sun came out at the end so we celebrated! :)

                                                            Take the Time....

                                                            Take the time to listen
                                                            To the nature in your soul
                                                            The birds sweet whistle in the air
                                                            The beauty of the whole
                                                            As wheels roll along the path
                                                            Of life's adventure song
                                                            Behold the beauty of the journey
                                                            And where we each belong
                                                            Notice all that makes you smile
                                                            All that makes you cry
                                                            Things that make you laugh and shout
                                                            and ask the questions why
                                                            Tell those you love,
                                                            how you feel
                                                            and pause along the way
                                                            To reflect upon the beauty
                                                            you can find in every day
                                                            Though challenges will visit
                                                            sometimes it's the hills
                                                            That provide our greatest growth and strength
                                                            amidst our best laid wills
                                                            And as we move along our path
                                                            Someday we will see
                                                            How every step within our walk
                                                            Creates our Life Journey

                                                                Kristi Haertl


Health and Fitness Information

* A recent report from the Bureau of Labor Statistics indicates an exponential increase in older workers in the labor force with those over the age of 65 showing the greatest increases.  Given the risk of work injury and over-use injuries, it is important to keep fit and functional. Aerobics/ Group fitness and a combination of cardio, flexibility, weight training, and mind-body is a good way to keep fit... hope to see you in class soon! :)

* A study reported in a 2017 edition of the Journal of Cognitive Neuroscience found that regular high intensity training such as HIIT boosted the memory of young adults.  We have so much compelling research on not only the positive physical but also the positive mental benefits of exercise!

* The IDEA Fitness organization published a past article on the role of sleep in recovery from stress and heavy exercise. Sleep facilitates the muscle-building effect of exercise through increating protein synthesis along with returning the nervous system to a relaxed state. It also enhances immune function. It is advantageous to get at least an average of 7 hours of sleep per night (not more than 9).

*Omega 3 fatty acids are important for a healthy diet. They are essential fatty acids from polyunsaturated fats. They help build cell membranes in the brain and facilitate hormone proeuction that regulates inflammation, contraction and relaxation of arterial walls and blood clotting. Salmon, tuna, walnuts, canola oils and green vegetables are all good sources.

*Covid-19 is still prevalent in high numbers. According to UCLA persons should wait at least two weeks when experiencing mild to moderate Covid before resuming exercise. The body needs the time to heal and the immune system needs time to work.

*The above information is for educational purposes only and is not meant to replace the advice of your physician or health professional.


Blessings and Beauty to you this summer!

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