Kristi's October/ November 2022 Health & Fitness Page

Greetings all! I hope you are well! Happy Autumn!  This summer in addition to the MS 150 we had a number of fun bike rides.  I added photos of a couple recent rides along with those of us who participated in the St. Paul Classic. For those interested, we plan on one more ride for the season on Sunday October 16th- we will meet at the Pine Springs Gateway parking lot and will bike to Stillwater for lunch, then over to Wisconsin for the route back to the lift bridge and back to Pine Springs (about 28 miles or so). I too have had a request for us to plan a Fall breakfast sometime. We will likely meet in November, and perhaps again for a Christmas breakfast in December. See below for photos from our bike rides!

 More Fun Bike Rides!


Team Arboretum Ride

St. Paul Classic:


Great day for the St. Paul Classic!
  Health and Fitness information
*According to the International Health, Racquet and Sportsclub Association, there has been an increase of over 16 million gym and health club memberships over the past!  I wonder how many are attending consistently?! 

*Researchers at Washington University School of Medicine (St. Louis), have found that it may be easier to burn off fat if your diet does not over-restrict fat, but includes some good fats (i.e. Omega 3 fatty acids).  The research suggested that a healthy diet should consist of about 30% fat, with emphasis on positive fats such as those found in fish, nuts, and canola oil.  It should be stated, that many Americans have diets too high in fat, especially the bad fats, such as trans-fats and polyunsaturated fats.

*An interesting recent study conducted by Wheeling Jesuit University in West Virginia suggested that drivers that used an alerting aroma or spritz (i.e. peppermint or cinnamon) were more attentive to varying road conditions while driving.  Similarly, if driving late at night, regulating your arousal level may prevent over-tired driving. Strategies may include opening the window, lively music, or using strong mints such as Altoids.  ****Stay of the texting and distracted driving! Happy and safe driving!

*A past Lifetime Fitness Experience Life magazine had some good tips for taking a nap.  The article suggests that a 20 minute nap can rejuvenate you.  Tips include a) learning your daily rhythms and identifying when you start to become drowsy each day, b) find a quite space (preferably dark), c) set an alarm if you have to be ready to go at a certain time, d) lie down, e) use a cozy blanket, and (f either sleep, or meditate. ... Happy snoozing :)!

*A past issue of Alliana's Healing Journal has some nice information on stress and its effects on health.  Positive ways cited to deal with stress include a) focus on slow deep breathing, b) use meditation as a daily practice, c) following a major life stressing event, try to move your life in a positive direction and work towards a healing new "normal", d) eat healthy, e) carve out times for yourself during the day, and f) exercise!

*As it gets colder it is important to exercise smart in the outdoors. A 2017 American Council on Exercise article has important information on exercising in the cold; the most serious risk of course is hypothermia.  The article highlights the importance of wearing layers and keeping the hands and feet warm.  Remember too that heat can escape through the head so as it gets much cooler, a hat is effective in preserving heat.

*According to UCLA health, recent research suggests that after mild to moderate Covid that doesn't require hospitalization, you should wait two weeks post-Covid to resume physical activity.

*Getting outside has many health benefits, even in the winter.  According to Everyday Health (2022) the following are suggestions for exercising in winter
  a) Dress to stay dry, not just warm (use fabrics that wick away moisture)
  b) Wear layers and dress for the weather
  c) Protect your extremities- wear a hat, mittens and warm socks
  d) Protect your skin by staying hydrated and too there are skin products (or you can use Vasoline) to protect your skin from the cold
  e) Wear adequate traction to prevent from slipping
  f)  Be sure to warm up

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

Flashback Halloween photos!


     Kristi and Sara ready for class!                                                                   Ceili ready to work out!

I close with a couple fun photos with my soul sister, and former Lifetime Instructor Julie Hukriede!


                                                                        Fun times with Julie and Kristi!!


May you have a beautiful month!

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