Get Fit Festus

Bike Month Community Bike Ride this Sunday

2012-05-16T15:16:00.000-05:00

Get Fit Festus is celebrating National Bike Month with our 2nd annual Festus/Crystal City Community Bike Ride this Sunday, May 20th.

Event Details

When: Sunday, May 20th, 2:00pm
Where: Ride starts at the West City Sports Complex in Festus (near the baseball diamonds, across the street from the main part of West City Park). Look for the Get Fit Festus signs.
What: 9-mile group ride (at an easy pace) through Festus and Crystal City. Option to ride in West City Park for families with small children.
Cost: FREE!

All riders get a free Bike Month t-shirt while supplies last, and we'll have a limited number of bicycle helmets for kids.

In addition, participants can enter for a chance to win a youth or adult bicycle, and we'll also be giving away four [adult] cycling jerseys.

We'll also have copies of the new, hot-off-the-press Festus/Crystal City Bike Maps.

In case of rain, please check the Get Fit Festus Facebook page for any event updates.

Strides for Scouting 5k Run/Walk

2012-04-24T16:53:00.001-05:00

The River Trails District (Jefferson County area) of the Boy Scouts of America is holding a 5K Run/Walk on Sunday, June 10^that Arnold City Park. The event is open to both scouts and non-scouters.

The fee is $25 per person and participants that pre-register before May 31^st will receive a t-shirt for participating. This is a fundraising event to help support the Scouting program in the Jefferson County area and help promote active healthy living to the community.

Click here to register online, or contact Barb (barbmachalek AT gmail DOT com) with any questions.

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M.B.

Save the Date and Win a Bike!

2012-04-16T14:39:00.000-05:00

Celebrate National Bike Month with the Festus/Crystal City Community Bike Ride on Sunday, May 20th at 2:00pm. The ride will start from West City Park, with a 9-mile route through Festus and Crystal City, or the option to ride around the park.

All riders can enter a drawing to win a free bicycle! Stay tuned for more details . . . .

CyclingSavvy Festus/Crystal City classes in April

2012-04-11T13:07:00.001-05:00

The Jefferson County branch of CyclingSavvy St. Louis will continue the 2012 series of Cycling Savvy classes on April 18 and 22! Register now!
The instructors for these classes will be:

Mary Ruth Casey, CSI, Herculaneum
Melissa Brown, CSI, Saint Louis

Discover the joy of human-powered travel.

Experience cycling empowerment to act as a a confident, equal road user. You will learn strategies for safe, stress-free integrated cycling and come away with the tools to read and problem-solve any new traffic situation or road configuration.

The Jefferson County Health Department’s “Get Moving Twin Cities” grant is sponsoring Part 1 of CyclingSavvy at NO CHARGE for all adults. Parts 2 and 3 will be limited to 10 participants. JCHD is providing scholarship funding for these participants. Take the entire three- part course ($75+ value) for just $15!

Truth & Techniques of Traffic Cycling

Wednesday April 18, 6-9PM
Jefferson Regional Medical Center
Conference Room D
1400 Highway 61 South
Festus, MO 63028

Learn the truth and techniques of traffic cycling. Through guided discussion with video and animation, this classroom-based session familiarizes students with bicycle-specific laws, traffic dynamics and problem-solving strategies. Students discover that bicycle drivers are equal road users, with the right and ability to control their space.

JCHD is subsidizing the cost of this class for all participants. A $30 value, this session is available as a stand-alone class for FREE.

Are you tired of having motorists squeeze past too closely while you are bicycling? This class will show you how to ride so that motorists give you 5-8 feet of clearance!

Train Your Bike

Sunday, April 22, 8:30-11:30am
Parking lot F across from Rehab Building at Jefferson Regional Medical Center
1400 Highway 61 South
Festus, MO 63028

This session is conducted in a parking lot. It consists of a set of progressive drills designed to increase students’ control and comfort handling their bikes in various situations. Drills include:

Start/Stop, Power Pedal & Balance Stop
Snail Race, Slow-speed Balance
Drag-race, Gears & Acceleration
Ride Straight, One-handed
Shoulder Check
Object-avoidance Handling, Weave, Snap
Turning: Slow-speed Tight Turns, High-speed cornering, Emergency Snap-turn
Emergency Braking

JCHD is matching the registration fee for all participants. A $30 value, this session is available as a stand-alone class for $15.

In three fun hours, you will learn to command your bike with precision and confidence.

Tour of Festus/Crystal City*

Sunday, April 22, 12:30-4:00pm
Meet at Rehab Building at Jefferson Regional Medical Center
1400 Highway 61 South
Festus, MO 63028

*Registrants must have completed the sessions “Truth & Techniques of Traffic Cycling” and “Train Your Bike” to participate in the Tour of Festus/Crystal City

This session is an experiential tour of Festus/Crystal roads. The course includes some of the most intimidating road features (intersections, interchanges, merges, etc.) a cyclist might find in his or her travels. The students travel as a group, stopping to survey and discuss each exercise location. After observing the feature, discussing the traffic dynamics and the best strategy for safe and easy passage, the students ride through the feature individually and regroup at a nearby location.

JCHD is matching the registration fee for all participants. A $30 value, students who are participating in the classroom and parking lot sessions may register for the Tour of Festus/Crystal City for $15.

If you register for and COMPLETE all three parts, you will receive a $15 refund, making your total cost for all three parts just $15!

This session is designed to give you the confidence and skills to handle any situation you might encounter.

Use this link to register today!

5K Fun Run & 1M Walk - Saturday, March 31, 2012

2012-01-17T15:28:00.000-06:00

Looking for some winter fitness inspiration? Sign up for the TOGETHER 5k Fun Run and 1-mile walk to benefit the Jefferson County Developmental Disability Resource Board (JCDDRB):

Follow this link to register or get more details: www.jcddrb.org/together

When:

Saturday, March 31, 2012

Cost: $25.00

Where:
West City Park
National Guard Drive
Festus, MO 63028

More Details:

START TIME: 8:30 a.m.
Awards immediately following Event Details
Refreshments: Available at the start/finish line and along the
course. Participants can bring their own beverages.
T-shirt: Guaranteed for all pre-registered attendees.
Race-day entries are not guaranteed a t-shirt. (First Come-First Serve)
Bib Numbers are to be worn on front of t-shirts.
Weather: Rain or Shine, Will not be rescheduled due to weather.

January Get Fit Festus meeting

2012-01-11T08:54:00.000-06:00

The next Get Fit Festus meeting will be on Tuesday, January 17th, from noon-1:00pm in the Rehab Dept. at Jefferson Regional Medical Center. Please join us!

Updates

2011-11-22T16:43:00.000-06:00

The next Get Fit Festus meeting will be on Thursday, December 8th, from 5:30-6:30pm in the Rehab Dept. at Jefferson Regional Medical Center. Please join us!

Due to low attendance, the Monday/Wednesday Beat the Holiday Bulge walking group has been canceled.

Beat the Holiday Bulge

2011-11-01T09:10:00.001-05:00

Holiday Bulge FlyerY2011

Join Get Fit Festus in Beat the Holiday Bulge, a program that challenges you NOT to gain the average 5-10 pounds over the holidays but to maintain your weight within 1 pound! Its not about dieting but making healthier choices and staying or increasing activity from Nov. 2 to January 7th! We have planned many things to keep you moving over these hectic holiday months:

walking groups at hospital and in the community,
Zumba Fitness Classes at the hospital,
reduced cost spinning classes at the YMCA,
interested in joining the Wellness Center here at Jefferson Regional?...its going to be NO COST to do so during this program
and much more
healthy recipes and recipe modification ideas
fun activities for the whole family
and even more...

To join Beat the Holiday Bulge, just stop by one of the weigh-in locations THIS WEEK. The weigh-ins are:

Nov. 2nd, Wednesday 9am - 1pm at Jefferson Regional Medical Center in Outpatient Rehab Department
Nov. 3rd, Thursday, 8am -330pm, at Jefferson Regional Medical Center, Employee Health Department
Nov. 4th, Friday, 9am - 9pm at Jefferson County YMCA
Nov. 5th, Saturday, 10am - 6pm at Jefferson County YMCA

Help pick a new name for Get Fit Festus

2011-10-19T16:30:00.000-05:00

We're considering a name change to reflect our mission to provide health and fitness opportunities for EVERYONE in the Festus, Crystal City, Herculaneum, and Pevely area. We like the idea of keeping "Get Fit" as part of the name, but we want YOUR feedback.

Visit Get Fit Festus on Facebook to vote in the poll. While you're there, "Like" our Facebook page if you haven't already -- it's a great way to keep up with events and other news!

If you have another idea, feel free to add it to the poll or leave it in a comment.

Spoketacular Halloween Bike Ride

2011-10-17T16:12:00.000-05:00

Before you indulge in the sugary treats, put on your costume (and helmet), grab your bicycle, and treat yourself to a fun bike ride!

Our next community ride is coming up on Sunday, October 30th at 2:00pm. We'll meet at Bandstand #3 (AKA, the stage) in Sunset Park. From there, our ride leaders will take the group on an easy-paced 10.5-mile ride through Festus and Crystal City. A 5-mile route will also be available, and those with small children are welcome to ride in the park.

Spread the word to friends and family -- all are welcome!

*Great long-sleeve performance t-shirts (adult sizes only) for the first 40 riders*

If you have any questions, contact Melissa at 636-282-1010 x217 or by email.

Fun Fall Rides

2011-10-11T17:22:00.000-05:00

What better way to enjoy the beautiful fall weather than from a bicycle seat?

Mark your calendars for our two upcoming community bike rides and stay tuned for more details:

Halloween Ride, Sunday, October 30th, 2:00pm, starting from the stage in Sunset Park. Costumes are highly encouraged!

Cranksgiving Ride, Sunday, November 13th, 2:00pm. Details to follow.

Crystal City Centennial 5K

2011-07-25T17:15:00.001-05:00

ATTENTION ALL RUNNERS! Come celebrate Crystal City's 100th Birthday by participating in a challenging yet FUN 5K! All participants will receive a t-shirt and the top 3 finishers will receive special prizes! Click on the flyer below for more details!!!

Click HERE to register online or sign up on race day! Registration fee is $20. Hope to see you all there!!!

Save the Date for the Twin Cities Kids' Bike Rodeo

2011-06-29T13:56:00.000-05:00

What: Kids' Bike Rodeo
When: Saturday, September 10th, 10am-1pm*

Where: Next to Sacred Heart's Ursuline Learning Center at 201 Brierton Lane, Festus, MO 63028

Cost: FREE

Details: This event is for kids age 6-14. All participants should bring a bicycle to ride, and a helmet, if they have one.**

The bike rodeo includes a bicycle safety check and a helmet fitting. During the rodeo, participants will learn the rules of the road and practice good cycling skills by riding our chalk "streets."

Questions???

Contact Stephanie at 636-789-3372 x113 or click here to email.

*Arrive by 12:30pm to register.

** We will have helmets available if your child does not have a helmet. We will also have a limited number of loaner bikes for children who do not have a bicycle of their own.

Become a Savvy Cyclist

2011-06-22T14:58:00.000-05:00

What is Cycling Savvy?? It is a cycling educational program for the experienced as well as the cycling newbie. Whether you're out riding the roads on a regular basis, but want to learn more about cycling with other traffic, or you want to ride your bike more, but are hesitant to get out on the road, this is the class for you!

We'll be offering this exciting, hands-on series of classes in the Twin Cities in August. For more information, and to register for the August classes, click here.

A limited number of scholarships to cover the cost of the class are available for those who complete the class and volunteer as leaders with the Festus Bike Train this fall. Contact Melissa to become a Bike Train leader.

Quotes from past students:

"I can attest that this class has something for everyone. I can truly say this class has changed the way I think about riding now. I have become more visible on the road and especially more predictable to vehicle drivers. My safety has increased ten fold from taking this class" (Kris).

"I heartily recommend this class to all riders. It will change the way you think about bike riding and open up new possibilities for you and your bike. What you will learn from the CyclingSavvy course is that there is no reason to act like a shrinking violet on the road. In fact placing yourself in control of each situation is safer and a lot more fun" (Bill).

"Cycling Savvy showed me how to read traffic patterns, how to ride confidently and let other road users clearly know my intentions, and how to gracefully integrate myself as part of the flow of traffic. What a difference! I have gradually expanded my cycling forays, and it just gets easier and more enjoyable" (Diana).

Questions about the August sessions??? Email Kris.

Register today for the Firecracker 5k

2011-06-16T14:36:00.000-05:00

Whether it's your first or your fiftieth 5k, you'll have a great time. This year, we're using electronic timing, and the top 3 male and female finishers in twelve different age groups will receive medals, as well as a prize for the overall top female and top male finisher.

We'll also have water stations and snacks :)

Click here for details and registration information. Please note:

Online registration through RaceIt.com closes at 5pm on Thursday, June 23
In-person registration at the YMCA is available through Friday, June 24
We can handle a limited number of day-of registrants starting at 7:00am on the 26th

Race day registration closes at 7:30am
We cannot guarantee t-shirts to day-of registrants, so register early if possible!

Firecracker 5k Run/1-Mile Walk

2011-05-25T13:48:00.004-05:00

Race starts @ 8:00 a.m.

West City Park • Festus

Race starts at Pavilion #12 (Lakeside)

$15 Registration fee -- includes Firecracker 2011 t-shirt

Three ways to register:

Click here to register online -- fast and easy!
Print out the registration form (see below) and return to the Jefferson County Family YMCA with registration fee
Fill out the registration form at the Jefferson County Family YMCA

Hope to see you there!

Firecracker 5k 2011

Where will two wheels take you?

2011-05-14T11:57:00.000-05:00

This May, we encourage you to join us in celebrating the fun and freedom of biking by finding at least one car trip that you can replace with a bicycle trip. You could bike to the library, the grocery store, the park, church, work, school, or a friends' house.

If you need a little inspiration for getting on your bicycle, check out these great videos:

Cascade Bicycle Club -- Vision 2011

Why I'm for Bikes

If I Ride

Didn't make it to the Community Bike Ride on Sunday to get your free Bike Month t-shirt? It's not too late: Leave a comment here letting us know where you plan to ride this month, or why you ride. The first 20 comments will get a free shirt. If you're feeling really inspired, you can even make your own video to share! (Have a lot to share? Multiple comments welcome, but one shirt per person.)

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M.B.

Bike-to-Work Day: Friday, May 20th

2011-05-10T11:40:00.000-05:00

Get your bike in gear with a FREE tune-up!

2011-05-05T17:37:00.000-05:00

Does your bike need a little TLC before you ride? If so, you're in luck. Mineral Area Cyclery will be offering a limited number of free bicycle tune-ups this month.**

Register by Wednesday, May 11th!

To register for a bike tune-up, please call 636-282-1010 x217 or click here to send an email.

Registration is required, and some restrictions apply (please see below for details).

___________________________________________________________________________

**Important information regarding bicycle tune-ups from Tim White at Mineral Area Cyclery

My insurance carrier is very emphatic about my shop not risking liability exposure through servicing the most unsafe bicycles marketed by toy & department/discount stores. The makes excluded from my service are as follows:

NEXT; Wal-Mart’s generic in-house brand; built by DYNACRAFT; most unsafe brand EVER sold; with 1/3 of a million on safety recalls by the Consumer Product Safety Commission (C.P.S.C.), FOR FRAMES/FORKS/PEDALS BREAKING IN HALF/ETC. !!!!!!

All other bikes built by DYNACRAFT (as is NEXT)

MAGNA

RAND

RHINO

RAZOR

HUFFY

MURRAY

ROAD-MASTER

JEEP

MATTEL

PACIFIC

I will sell owners of any of the above, excluded brands whatever they’re in need of, but it will be their responsibility to install the items themselves. Sadly, none of the stores who sell those makes have a service, nor parts, department to accommodate their customers :~(((( !?!?!?!? That approach most assuredly defines a disposable product!!!!!

I will be servicing all bicycle shop brands, as well as other brands from sporting-goods stores/etc.

Sincerely,

TIM WHITE; PROPRIETOR

MINERAL AREA CYCLERY

#24 E. MAIN ST.

FESTUS, MO. 63028

To register for a bike tune-up, please call 636-282-1010 x217 or click here to send an email.

Job Opportunity: Get Moving Twin Cities Coordinator

2011-05-05T10:57:00.000-05:00

We're looking for a temporary coordinator for the Get Moving Twin Cities program. Read on for details!

Job duties:

Coordinate all activities for the Festus Bike Train

o Create leader schedule

o Communicate with leaders and parents/students about any cancellations

o Ideal candidate will serve as a Bike Train leader, riding with students

Work with Trailnet and Get Fit Festus to coordinate the Bike Rodeo on September 10^th

o Recruit volunteers for the Bike Rodeo

o Rent tents, tables, and chairs for the event

o Promote event through newspaper ads, radio, flyers in community

o Serve as go-to person for information and communication regarding the event

Plan and coordinate two community bike rides

o Rides will be held in September and/or October

o Coordinate pavilion rental with Festus Parks Department

o Handle advertising/promotion for event

o Set up/tear down for the event

Attend Get Fit Festus meetings

o May also help with planning and coordination, as necessary

The Get Moving Twin Cities coordinator position is temporary and part-time. Coordinator will be compensated for 16-20 hours/week beginning July 2011 and ending October 2011.

To apply for the position please send a cover letter and resume to Melissa Brown, Jefferson County Health Department, 1818 Lonedell Road, Arnold, MO 63010 or e-mail melissa.brown@jeffcohealth.org

Celebrate National Bike Month with Get Fit Festus in May!

2011-05-01T14:18:00.000-05:00

Sunday, May 1 -- Community Bike Ride

Time: 2:00pm

Details: Ride will start in West City Park at Pavilion #20 (near the gazebo). Group rides of 9 miles (to Crystal City Park and back) and 4 miles available, with option to ride in West City Park for families with small children. Register by April 26th for free t-shirt!

Bike Tune-up Days**

Does your bike need a little TLC before you ride? If so, you're in luck. Mineral Area Cyclery will be offering a limited number of free bicycle tune-ups this month. Registration is required, and some restrictions apply (please see below for details).

May 16-20 Bike to Work and School Week

Friday, May 20 -- Bike to Work Day

Bicyclists can stop by our Twin Cities refueling station on their way to work in the morning for free coffee, juice, bagels, and fruit (location and time TBD -- please check back closer to the date for details). Cyclists will also receive a free t-shirt on the 20th!

Registration

To register for the Community Bike Ride, a Bike Tune-up, or Bike to Work Day, please contact Melissa at 636-282-1010 x217 or click here to send an email.

Registration is REQUIRED for the Bike Tune-up. Registration is suggested, but NOT required, for the Community Bike Ride or Bike to Work Day. However, registering early will help make sure you get your t-shirt :)

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**Important information regarding bicycle tune-ups from Tim White at Mineral Area Cyclery

All other bikes built by DYNACRAFT (as is NEXT)

MAGNA

RAND

RHINO

RAZOR

HUFFY

MURRAY

ROAD-MASTER

JEEP

MATTEL

PACIFIC

I will be servicing all bicycle shop brands, as well as other brands from sporting-goods stores/etc.

Sincerely,

TIM WHITE; PROPRIETOR

MINERAL AREA CYCLERY

#24 E. MAIN ST.

FESTUS, MO. 63028

To register for a bike tune-up, please call 636-282-1010 x217 or click here to send an email.

Grab your bicycle and join us this Sunday!

2011-04-26T12:26:00.001-05:00

Tired of all this rain? Ready to get out and enjoy some spring weather?***

Sunday, May 1 -- Community Bike Ride

Time: 2:00pm

Cost: Free

What to bring: Your bicycle, water bottle, and helmet.

Click here to check out the route.

***Please check back here or the Get Fit Festus Facebook page for updates in case of inclement weather on Sunday***

Bicycling Tips

2011-04-18T08:00:00.001-05:00

With National Bike Month right around the corner, we would like to share these tips from the League of American Bicyclists to help make your rides enjoyable and safe!

• Have your bike checked over by your local bike shop

• Always wear a helmet to protect your head in the event of a crash

• Ride in the right-most lane that goes in the direction that you are traveling

• Obey all stop signs, traffic lights and lane markings

• Look before you change lanes or signal a turn; indicate your intention, then act

• Be visible and predictable at all times; wear bright clothing and signal turns

Spring into Fitness

2011-03-15T16:17:00.000-05:00

Spring into fitness with Get Fit Festus at these upcoming events:

Wednesday, April 6 National Start! Walking Day. If you would like information about the 24-hour walking event at Jefferson Regional Medical Center, contact Andy at 636-933-1603.

Sunday, May 1 Twin Cities Community Bike Ride. This group ride will start in Crystal City Park, with 4-mile and 9-mile on-road route options, led by Get Fit Festus members.

May is National Bike Month Where will your two wheels take you and your family this month? To work? To school? To the library or grocery store?

Friday, May 20 Bike to Work Day. Details still in the works, but there will be one or more refueling stations in the Twin City or Quad City area. The refueling stations will provide a place for a light breakfast and a chance to meet other bicyclists who may be headed in the same direction.

Saturday, June 25 Firecracker Walk/5k at West City Park.

Mark your calendars now so you don't miss out on the fun!

If you would like to volunteer at any of these events, please contact us.

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M.B.

Eat Right with Color

2011-03-08T12:20:00.000-06:00

The theme of National Nutrition Month 2011 is "Eat Right with Color."

My coworkers often comment on how colorful my lunch is -- beyond looking nice, a colorful plate has health benefits.:

"Healthy eating includes more than counting calories alone . . . ." says Ansel. "Food variety supplies different nutrients, so to maximize the nutritional value of your meal, include healthful choices in a variety of colors" (from an ADA press release).

How colorful is your plate? Does it look like a rainbow, or does it usually feature various shades of white and tan? Here are some foods that will help you incorporate more colors into your meals (from http://www.eatright.org/Media/content.aspx?id=6442462270)

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.

Fruits: avocado, apples, grapes, honeydew, kiwi and lime
Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach

Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.

Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes

Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.

Fruits: blackberries, blueberries, plums, raisins
Vegetables: eggplant, purple cabbage, purple-fleshed potato

Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes

White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.

Fruits: banana, brown pear, dates and white peaches
Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn

For more ideas, see the tip sheet "Color Your Plate with Salad" and the National Nutrition Month recipes.

--

M.B.