Kristi's Friends and Family March April 2023
Health and Fitness Page
Greetings! Welcome to the end
of winter and soon to be emergence of Spring! I hope you are
well! This winter we had a nice winter breakfast gathering and I
want to thank all of you who came to my dad's 90th! Please note,
we will have a going away breakfast for Geeta as she is moving-
I will send an email notification. We too plan on having some
Purple Pumpers bike training rides in preparation for the Purple
Pumpers 28th! We welcome donations to the team!
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SOCIAL UPDATE
March- We will be going out for breakfast to celebrate
Geeta's going away- I will send an email
SPRING- We will have a few bike training rides and will
likely have one or two more breakfasts
Purple Pumpers! - This year is the Purple Pumpers 28th -
through the year we have raised over $175,000 for charity!
Last year's team:
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
Support the
Purple Pumpers!!
Link to support me in my fundraising efforts:
Link to support the team in our fundraising efforts:
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Dad's 90th!
Many of you have met my dad who has
attended all of our Christmas parties, has ridden on the MS
150 with the Purple Pumpers a number of times (and was the
oldest rider in the entire event for several years), and he
continues to be active with biking, tennis and dancing. -
Thanks to those who helped celebrate his 90th- there was a 3.5
hour Swing Dance at the Eagles Club in Minneapolis by Steve
Clarke and the Working Stiffs- thanks to those who joined us!
Here are a few photos:
Left- Dad already to dance! (90 looks great on
him)
Party fun with Mikaela, Arlo and Bri
Some of the Purple Pumpers enjoying the
party
Gotta love the cake- yes, that is a photo of dad hulahooping!
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Health and Fitness Information
1. As we get ready for the MS150, here are
a few biking tips from University of California
(Berkeley):
a) remember proper safety including a helmet,
bright colored clothing, gloves for fall
protection, and traffic regulations b) start
training on fairly flat ground in a lower gear,
c) as you change gears, try to keep your
pedaling consistent, d) when training for a
large event, with time add hills and distance.
Happy riding!
2. According to the Weyerhaeurser Hope Heart
Institute, often when you feel tired in the
middle of the day, it may not be due to hunger,
but could be caused by dehydration. A lack of
adequate water intake may also cause headaches.
3. I found this interesting!! An
American Council on Exercise study found that
persons who wear casual clothing to work,
particularly comfortable shoes, experienced an
8% increase in physical activity during the work
day.
4. Building muscle requires an overload to the
muscle. Within aerobic training, that generally
means building through cardiovascular exercise
and it will be affected by your weight, body
make up, and personal factors. Strength training
requires resistance. Generally those who seek
increased muscle size, overload with heavier
weights and fewer reps whereas those aiming for
endurance use lighter resistance and more
repetition.
5. According to an article in Lifetime
Fitness "Experience Life" magazine, a past study
found that simple daily meditation may help you
calm down, increase energy, and decrease
anxiety, depression and anger. The study
used an integrative body mind technique (sorry,
it did not cite source).
6. As summer draws close (wishful thinking),
remember to keep adequately hydrated. Water is
also key in healthy diet and nutrition.
Sometimes people reach for the cookie jar
or snacks misinterpreting thirst for hunger.
Keep in mind the type of fluids you are
drinking and their impact on your health.
7. According to the Centers of Disease Control
(2009), 75% of our national health expenditures
are treating chronic diseases. Lets all
choose healthy lifestyles to minimize the risk
of chronic disease!
8. Recently I focused on the FAST screen
for stroke... this month we discuss heart
attacks. According to the American Heart
Association, (2009), ten years ago a goal was
set to decrease death rates from heart disease
and stroke by 2010. Although heart disease and
stroke are still among the top three causes of
death in this country, other indicators are that
successes have been made in reducing death rates
(160,000 reduced deaths in 2005). Obesity,
lifestyle and other factors continue to
contribute to high levels of heart disease.
Given the recent changes in CPR, remember to
stay up to date on your CPR and defribrillator
training. Remember additional symptoms of heart
attack including chest pains, fullness in the
chest, onset of autonomic symptoms such as
sweating and palor, shortness of breath,
and pain in the upper body radiating to left
arm. Remember, time is of crucial importance so
911 should be called first. This is so
very important-- as many of you know, I was part
of a response team to a cardiac arrest at the
club a few years ago. We were told that the use
of the AD saved the man's life. It is important
to be aware of the signs. In addition,
women often have varying symptoms from men
including pain in other parts of the body.
Knowledge of symptoms is important as far too
often persons discount heart attack symptoms
until it is too late. ... Lets work to promote
healthy lifestyles in conjunction with educating
ourselves on the symptoms of heart attack and
stroke!
9. An interesting study the past year in
neuroscience supports the importance of
breathing in regulating our emotions and
influencing memory. Northwestern medicine
scientists found that our rhythm of breathing
affects the electrical activity in the
brain. As you know, yoga focuses on the
breath, as does the practice of mindfulness,
something we use frequently in occupational
therapy, particularly in mental and behavioral
health.
10. A recent 2023 issue of AAA Living magazine
had some nice trips for sustainable travel- a)
When possible use non-stop flights vs.
connecting flights (less carbon footprint), b)
bring a reusable water bottle on your travels,
c) add some walking or biking tours vs. bus and
vehicle tours, d) choose a sustainable rental
car or transportation option, e) find a
eco-friendly hotel, and f) shop and eat locally!
*The
above information is for
educational health
purposes only, and is not
meant to replace the
advice or your health or
fitness professional
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Fun
times skiing up North
and visiting my soul
sister and former group
fitness instructor
friend with me- Julie
Hukriede!
Julie and I had a nice
snow shoe
trek!
The beauty of the North
Woods
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Blessings to each of
you!
Kristi