Monday Walking Group

The monday walking group at West City Park will be changing times from 6pm to 5:30 pm starting next monday, November 3. Parking will be by the upper part of pond between barn. Interested in coming out..... just show up and join the group for the walk. The more the better. See you there and have a safe and happy holiday!

Special Event: Friends Running For Friends 5K

Upcoming 5K race.  Friends Running For Friends is race that benefits a shelter in Farmington.  Here is just one more opportunity to go for a good cause.  For more information call Michelle Smith at 573.760.9931.  This event takes place on November 1st and the registration starts at 7am.  Only $15 and first seventy-five get a t-shirt.  Click here for registration flyer.  

Could there be a better way to burn off the halloween candy?

Have a safe holiday!

Tips for cold weather exercise

As fall settles upon us and winter looms in the distance, it’s easy to want to stay snuggled up inside and avoid working out. You can still exercise outdoors—just follow a few tips and guidelines!
Tips for cold-weather exercise:

1. Drink plenty of fluids. You might not feel thirsty, but it’s important to stay hydrated before, during and after workouts, no matter what the temperature. You won’t sweat as much in cold weather, but that doesn’t mean your body doesn’t need fluids.

2. Dress in layers. Wear several thin layers rather than one heavy piece of clothing. Start with a layer of synthetic material, such as polypropylene, to “wick” moisture away from the body. Next, add an insulating layer for warmth, such as fleece. Your outer layer should guard against wind and water. Cover your extremities with a hat, ear warmer and gloves.

3. Mind the wind chill. When checking the weather, pay attention to the wind chill. Especially if you’re moving fast during exercise, your body will be susceptible to the wind. (If it gets too cold, i.e. below zero, opt for indoor exercise.) It’s especially important to warm up with light exercise and stretching in colder weather. If you find it hard to breathe in cold air, especially if you have exercise-induced asthma, stay indoors.

4. Wear sunscreen. Even if you’re cold, the sun’s rays can still affect your exposed skin! Keep in mind that snow reflects the sun quite a bit. Wear sunscreen and protective lip balm if you’ll be out in the sun!

5. Reflect! If you exercise outside in poor light, wear bright colors and clothing with reflective strips to stay safe.

6. Protect your pets. Man’s best friend can enjoy winter, too! Dress your dog in sweaters and boots to protect him on walks. (More tips to keep your pet safe in the winter: http://www.extension.umn.edu/info-u/pets/BB496.html)

Check out these websites for further information on outdoor (and indoor) exercise:
- http://www.mayoclinic.com/health/fitness/HQ01681
- http://ehe.osu.edu/paes/fsfp/training.tips.cold.weather.htm

Healthy Cooking Demo!

Come and be part of the First cooking demonstration hosted by Get Fit Festus.  Spaces are limited. Call today.  Carrie Weatherholt, Registered Dietitian will be providing instruction on how to prepare a healthy meal...and you will even get to sample !  Cost is $5.00 at the door.  It will take place on Thursday evening October 30th, at 6pm in the Immanuel Lutheran Family Life Center in Festus.  Click here to print out the flyer.  

To get directions go to the event calendar on the right side of web page.  Click on the event and print directions.  Call 636.933.1401 to register!