Posts (567)

Mon, Jun 3 10:02am · Run in the Sun Workout

Are you interested in getting faster? Try an interval run this summer!

The purpose behind running intervals is to improve your VO2 max running speed and running economy. Give it a run (pun intended) here:

If you enjoy this workout, you’ll love our Pick Up the Pace Running Series! This two-session series will teach you strategies to increase your pace, overcome obstacles and improve your nutrition for running.

Program runs: June 10th & 24th
Meets: Mondays from 4 – 5:30pm
Cost: $10
Register at the front desk or call us at 507-266-4688

Mon, May 6 1:32pm · May - June @ Club Kids!

May 6 – 11:
A very happy Mother’s Day to all Club Kids mom’s out there!

This week we are celebrating YOU and all you do! Bring the kids by for a week filled with crafts (aka gifts J ) just for mom. We will be using our math skills as we measure our “hug span”, comparing hand prints with our friends, practicing our cleaning skills so we can help mom out, and so much more! Mom, take a break and get in a nice kid free workout, dad’s – drop the little ones by to make lots of crafts/gifts for mom. She is sure to love them!

May 13 – 18:
“Daddy’s Taking Us To The Zoo Tomorrow!”

Club Kids is taking a walk on the wild side this week! The kids will be learning all about the zoo & animals that you can find there. We will be working on zoo puzzles, matching animal tracks, crafts, books & animal themed exercises. Don’t miss out, its sure to be a “ROARING” good time!          

May 20 – 25:

What is your favorite song? How about instrument? Music has so many great benefits and we are going to be having some fun with it this week at Club Kids! While you get a workout it, listening to something other than kids music, have the kiddos stop by for some dancing, singing, art, marching band practice and more! We can’t wait to see everyone this week!

May 27 – June 1:

Memorial Day is the unofficial kick off to Summer and camping season so Club Kids will be gearing up for camping this week!  The kids will be able to play in a tent, pretend to roast marshmallows by our pretend fire, practice fishing & knot tying skills, make crafts & lots more. Don’t get stuck in the woods with a child not camping ready, bring them by Club Kids this week and we will do our best to make them camping pro’s!

June 3 – 8:
“School’s out for the summer!”

And we are excited to really get summer time going at club kids! This week we will be having our kick off to summer! The kids will be able to make crafts like ice cream cones, suns & use sidewalk chalk, do exercises, read books all about summer and so much more. Remember, schoolager’s until age 9 are welcome to come too! We may not be outside, but we will act like it this week!

June 10 – 15:

What is one of the most fun things in the eyes of a young child? I’ll give you a hint: You blow them and then you pop them!

BUBBLES!! There is nothing more fun for a child than Bubbles and Club Kids is spending a whole week having fun with them! We will  blow bubbles (of course), make bubbles, color bubbles, pop bubbles & so much more! We hope that you can “POP” on by for a week of fun!

Tue, Apr 30 4:14pm · Pilates Workout

Would you like to build a strong foundation in the Pilates method? In these 10 exercises below, you will learn the principles of Pilates including centering, concentration, control, precision, breath, and flow that make Pilates a body/mind fitness experience.

Learn more about our upcoming Pilates Foundations and Pilates Reformer offerings here!

Tue, Apr 30 1:20pm · Reiki Principles: An Introduction

Reiki
is an energy healing modality that aims to remove blockages and/or increase the
flow of energy around and throughout the body. Its holistic approach works on
the body, mind, and spirit to stimulate the body’s own natural healing
abilities. 

Healing differs from curing. The goal of allopathic
medicine is to cure or eradicate disease whereas Reiki aims to heal or restore
balance and harmony. Restoring balance and harmony allows the body, mind and
spirit to heal itself. This often results in relaxation, pain reduction,
improved healing, and reduced symptoms of illness. In order to to maintain the
healing and/or to enhance the healing, the recipient of Reiki must play an
active role in their healing. This may include changes in lifestyle, beliefs,
thought patterns, friends, etc. The  Reiki principles assist in adding
balance and perspectives to ones life. 

Not only must the recipients play an active role in
their healing, the Reiki practitioners must also work toward becoming their
highest self. Mikao Usui, the founder of Reiki, believed that in order for
anyone to practice Reiki and transfer healing energy to others, they must have
first taken responsibility for their own health and wellbeing. He developed
five principles which he taught to his students as strategies to apply to life.
He considered the five Reiki principals to be the “secret of inviting
happiness.” He believed the principles to be a medicine for all people and
all diseases because they teach us to focus on positive emotions while
releasing the rest.

The Reiki principles are intended for you to remember
and reflect on in order to help add balance and perspective to your life. No
one is expected to adhere to them as rules.

They are spiritual guidelines that enable you to work
on yourself each day, without any added pressure or guilt. The five Reiki
principles are: 

Just for today:

  • I will let go of anger
  • I will not worry
  • I will show appreciation for my blessings
  • I will do my work honestly
  • I will be kind to every living thing

Even though it might seem a bit overwhelming to live by all five of these principles every day, you can start today by trying just one. We will explore each of the principles in subsequent posts, which will be coming soon – so stay tuned!

written by Donna Magtibay, MSN, RN, RMT

Mon, Feb 25 3:08pm · Kettlebell Circuit Workout

We understand you’re busy. We also understand your health is a priority to you. Get in & out of the gym in just 20 minutes with this Kettlebell Circuit Workout! Remember to start with a dynamic warm-up and end with a cool down.

Thu, Feb 21 1:05pm · Multi Grain Oatmeal

Whole grains are part of a healthy eating pattern providing important nutrients including fiber, vitamins, and minerals. As part of a healthy diet, they may help prevent disease, aid in weight management, and improve bowel function. Although many individuals consume grains, often whole grains are not selected. The Dietary Guidelines for Americans recommends consuming at least half of all the grains as whole grains. Include whole grains in your diet by mixing them with other grains; replacing some (or all) of the white rice or pasta in your favorite dish with wild rice or whole wheat pasta. Try this warm oats recipe to add more whole grains to your day!

Calories: 165 | Protein: 6g | Carbs: 30g | Total Fat: 3g | Fiber: 6g | Sodium: 5mg Yield: 10 | Serving Size: 1/2 cup

Ingredients:
1/2 cup steel cut oats
1/2 cup wheat berries
1/4 cup flax seed
5 cups water
1/2 cup brown rice
1/2 cup barley
1/4 cup Quinoa

Preparation:
Add grains and water to a pot and bring to a boil, reduce to simmer can cover. Partially cover with a lid, stirring occasionally. This recipe can be made ahead of time and re-heated. Suggest serving with fresh or defrosted frozen berries on top.

Thu, Feb 21 12:48pm · This Mayo Life: One couple's story of being a couple and working at Mayo

In a new episode of the “This Mayo Life” podcast, Jessalyn and Tom Finch share their story of the evolution of their relationship from co-workers to being a married couple. Listen as they discuss the benefits, challenges and sometimes awkward moments that occur when dating in the workplace.
Listen to the full interview here!
*For the original article posted on the News Center for Mayo Employees, click here!

Mon, Feb 18 11:58am · Whole Grains 101 - Why Are They Healthier?

By Chris Chargo, St Marys Hospital Dietetic Intern

Why are whole grains so important? This is a question that I get asked all of the time. Everyone knows that whole wheat bread is better for you than white bread, but a lot of people don’t understand why that is.

Fortunately, it’s not  all that complicated. A whole grain is made up of 3 different parts; the bran, the germ and the endosperm. In a refined grain, the bran and the germ have been stripped away from the endosperm; therefore, all of the important nutrients in those portions of the grain are removed. Hence, a whole grain has more nutritive components than a refined grain, and is thus declared a healthier option.

Whole grains contain many vital nutrients including fiber. One form of fiber is insoluble fiber, which has been shown to help with digestive and cardiovascular health, and weight management.

Some ways that I enjoy whole grains are:

 

  • Wild rice stir fried with bell peppers, mushrooms, water chestnuts, low sodium soy sauce.
  • Whole wheat pasta with a Greek yogurt base cheese sauce. Throw in some spinach and tomatoes to add some color, flavor and nutrition.
  • Whole wheat pita with a lean protein (chicken or fish) and sliced veggies of choice for a quick grab and go meal.
  • Check out our multi grain oatmeal recipe here!

How do you enjoy whole grains? Let me know below!