Kristi's Health and Fitness Page September/October 2023

Welcome to September everyone! Where did the summer go? Although in many ways it was an absolutely fantastic summer, I too am mindful how we must pause and remember all those affected by the storms, fires and illness. We can all prayerfully consider how to give in our homes, communities, nationally and globally.

As the pandemic has transcended into an endemic, it has afforded opportunities to get out more.  The Purple Pumpers have had many wonderful rides and too the summer offered many opportunities for me personally (and our family) to travel. Dan and I had a fabulous vacation to France and Switzerland, one of the highlights was e-mountain biking off track in the Alps, very fun!  I have attached some photos below.

Social Update

The Purple Pumpers had several bike rides (including our 28th year of the MS 150)! Please note the upcoming events:
St. Paul Classic- We are again doing the St. Paul Classic on Sunday September 10th- let me know if you'd like to join us!
We will have one additional ride for the year in late September to early October, stay tuned!

*During December we will have our annual Christmas potluck (put on hold during Covid), our annual Christmas breakfast, or both. Stay tuned for more information in the future!

Fabulous Flashback Photos and Quiz!

1. Do you remember these former instructors I am with here?

2. This former class (similar to Barbell) was called what at Northwest?

3. What instructor am I with here? - Hint- at Lifetime

4.  Where was this annual group fitness held? <hint, they moved a few years ago>


  Thanks again!
Thanks to those who donated to our 28th Purple Pumper MS 150 ride!  Through the 28 years our team has now raised over $205,000!

Photos of some of our distanced rides and picnics the last few years:

Pumpers trek- Pine Springs- Wisconsin

Pumpers Cannon Trek

Pumpers Sakatah trek a couple years ago

Sakatah this year   2023                                                            Spring Lake Park/ Shaar's Bluff and Hastings! 2023

                                                           Gateway from Pine Springs- Stillwater- Wisconsin and back- we will do this again in the Fall


Quiz Answers- 1) Mariana and Dianne (Dianne worked for Lifetime); 2) LIFT; 3) Kris & 4) Sunshine Factory!!!

Did you get them all right? If so you were part of our group fitness family for a long time!!






1 c.  brown sugar, 1 stick  butter, 2 T. light corn syrup, 2 Granny Smith apples, 12-16 slices bread(enough to cover pan), 1 ½ c. milk, 6 eggs, 1 tsp. vanilla, ¼ tsp.  nutmeg, 1 ½ tsp.cinnamon, 1 cup pecans, and ¼ tsp. salt.  Topping syrup is ½ of the bottom layer caramel sauce ingredients.


Cook in small saucepan:

1 cup firmly packed brown sugar

1 stick of butter

2 Tablespoons light corn syrup

Cook over medium heat until thickened, stirring constantly. 

Pour into a 13x9 inch baking dish prepared with non-stick spray.

Sprinkle ½ cup finely chopped pecans over the syrup.  Place 6-9 slices of bread on top of the syrup/pecans.  Sprinkle ½ cup chopped pecans over the bread.  Place 2 finely chopped granny smith apples over the pecans. Top with remaining bread slices. 

Combine in a blender:  6 eggs, 1 ½ cup milk, 1 tsp vanilla, ¼ tsp nutmeg, 1 ½ tsp cinnamon, and ¼ tsp salt.  Pour evenly over top layer of bread.

Chill overnight.

Bake uncovered in pre-heated oven for 40-45 minutes or until lightly browned.  Additional caramel sauce can be drizzled over the top or you can use regular syrup.  ½ cup firmly packed brown sugar, ¼ cup butter, and 1 Tablespoon light corn syrup. (half of the above recipe)  Cook until thickened stirring constantly.  

You can use a variety of breads for this recipe.  I used cottage bread for the BOTS breakfast.  You can also add chocolate chips to the recipe. Be creative.

(Recipe courtesy a bed and breakfast site)                     


                                            France and Spain! - Grateful for an amazing trip- here are a couple of photos!

We had the chance to e-bike off track in the Swiss Alps, much fun!

                                  Beautiful Chamonix France- we took a train up the mountain and hiked, very fun!    

                                                                            Beautiful Annecy France "Little Venice"    

Fabulous Health and Fitness Facts 

* A study by researchers at Johns Hopkins University with 586 individuals found that persons with a more optimistic outlook on life had half as many heart attacks, cardiac incidents, and sudden death incidents over a 5-12 year period. The researchers indicated that while more research is needed, a possible explanation is that positive thinkers produce lower levels of stress hormones. Lets all get positive and stay fit and too, enjoy the outdoors!

*They have just released information on a new strain of Covid for 2023. Rather than panic, we must be proactive. Preliminary research indicates both the testing and vaccinations should protect us from serious issues from this strain.

*In our society we are seeing more overweight children due to excessive eating and more time with sedentary games such as video based games, use of the computer, and watching TV. The current fitness guidelines through ACSM stress that children should get at least 30-60 minutes of physical activity daily which may include briefer 10-15 minutes of more vigorous exercise. Sadly, according to the American Council on Exercise, 40% of 5-8 year olds in the United States have at least one risk factor for heart disease. A recent study published in Obesity Reviews (2017) found that childhood obesity not only creates risks for the child, but it may also lead to lastin garterial damage which can contribute to life threatening illnesses as an adult. Remember, as with any individual, children should receive regular physical checkups to assure they are in good health. 

*According to the British Journal of Sports Medicine, runners experience knee problems more than any other type of injury. A study from the University of Nevada suggested that increasing runners who increased their stride by 10% received less stress and shock to the body, thereby potentially decreasing knee injuries.

* With the increasing numbers of drownings publicized in recent years in Minnesota, there have been increased efforts to promote swimming programs and lessons. Our little two year old grandson Arlo has recently started lessons at Foss Swim school and loves it!  Please encourage parents of young children to enroll them in water safety and basic swimming lessons.. it may save a life!

*As the Purple Pumpers prepare to go on yet another MS 150 venture to raise money for MS research, one of my colleague friends, Virgil Mathiowetz, and Yu, published in a past issue of the American Journal of Occupational Therapy a systematic review of occupational therapy (my profession) interventions for Multiple Sclerosis. The study found high efficacy for programs that included rehabilitation, fatigue management, and health promotion.

*As the weather is still warm for about another month remember to remain well hydrated, especially when running and working out in the humidity.

The above information is for educational purposes only and is not meant to replace the advise of your health care professional.


Blessings for a beautiful rest of the summer and start to Fall! (Photo taken at a castle in Switzerland)
May we all seek to make a positive difference in our own lives, in our local community, and in the world!


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

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