Kristi's
July / August 2024 Fitness Page
Greetings all! I hope you are well! For those of you who
missed events from the past couple months we had a nice breakfast,
some great training rides and an awesome MS 150 as the Purple
Pumpers enjoyed our 29th year together! We are planning on more bike
rides the next few months, all are welcome to join us!
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Special
Thanks!!!! 
The Purple Pumpers 29th extend our sincere thanks for your support
for the team. Over the years two of our long time members have
developed MS and this takes on a very personal meaning for us.
Over the years we have now raised over $217,0000! Blessings to you!
Left- Purple Pumpers enjoying dinner by the lake on the first
night-
Right- Purple Pumpers finish- a year of great weather and fun!
SOCIAL UPDATE
Sunday July 21st- Bike Ride on the Dakota Trail
August- Bike Ride to Be Announced
September- We will do one of the organized rides- probably the new
Twin Cities ride put on by MNBike
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I am grateful as this Spring/ Summer has offered and will offer
numerous opportunities for travel. Here are a few photos from recent
trips to NV/AZ/Utah and to the Upper Peninsula. Enjoy!
Left- Horseshoe Bend- Page
AZ
Right- Antelope Canyon- AZ
Left- Zion National
Park
Right- Bryce National Park
The beauty of Bryce where there are more hoodoos than anywhere else
in the world- we e-biked into the park, awesome!
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Upper Peninsula Michigan and the beauty of the South Shore of Lake
Superior!
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Health and Fitness Information
1. This year the new MN Bike ride has
several distance options. Remember when biking to wear
your helmet, stay hydrated and wear sunscreen!
Often I see people riding with their bike seats way
too low which can cause undue stress on the knees. In
the extended position your knee should only have a
very slight bend.
2. In perusing an old
Experience Life magazine, it has some wonderful
information. For those with low back pain,
the magazine suggested:
(a) Don't sleep on your stomach because it puts
more strain on your low back, (b) When sitting
keep feet planted on floor and knees bent,
extending the legs out in front too far can put
strain on the low back, (c) Remember to take
frequent breaks, especially if you are at a
computer, sitting, or driving for extended periods
of time, and (d) When rising from a sitting
position, use your hips and legs for support to
get to the standing position.
3. Experience Life magazine cited a Journal of the
American Medical Association study from the
University of Copenhagen that looked at the
effects of inactivity. The study found that
reducing activity for only two weeks resulted in
significantly higher levels of glucose and fat in
the bloodstreams of the participants. Such
effects can lead to a multitude of medical risks
including that of diabetes and heart disease.
4. Omega 3 fatty acids are essential in the diet
to help reduce inflammation and too protect
against heart disease. Fatty fish such as salmon
and tuna along with canola oil, walnuts, flaxseed,
and green leafy vegetables are all good sources of
Omega 3.
5. According to the Society for
Neuroscience, nearly 2/3 of ailments presenting in
doctors offices are often stress related.
Many diseases of meaning such as heart attacks, GI
problems, and mental health concerns have direct
ties to stress. In our busy lives, let us
find time for plenty of rest, good nutrition,
sleep, exercise... and take time for yourself to
do the things you enjoy with the people you love!
6. Often people for convenience go ahead and eat
fruits and vegetables without washing them.
Remember to wash, and often scrub them in order to
remove not only dirt but possible pesticides. The
CDC also reminds people not to use the same
cutting boards for fruits and vegetables that you
do with meat, particularly when using wood based
cutting boards.
7. Many of us now wear fitness and health based
wearables. It is important to remember that they
can be very useful however some features such as
the pulse oximeter on a wrist wearable may be
variable in reliability. That said, if you
notice something is off compared to your norm
(e.g. heart rate, etc.) it is important to consult
your physician and health wearables.
8. As the Olympics are upon us this summer, I am
mindful of the blessing of sportsmanship and
competition. I have always embraced such
competition and the quest to do your best, help
others do their best, and may we give full respect
to all the Olympians who have worked so
hard. Below is a fun photo of a past YWCA
triathalon. It holds fond memories as though I
swam on my back part of the way and got lost in
the run somehow I still won my division and
qualified for nationals. I am excited to cheer on
the Olympians at the end of July!
*The above information is
for educational purposes only and not meant to
replace the advice of your physician or health
professional.
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May blessings and beauty touch your day!
Kristi