Category Archives: Physical

Physical wellness encompasses a variety of healthy behaviors including adequate exercise, proper nutrition and abstaining from harmful habits such as drugs and alcohol. It means learning about and being able to identify symptoms of disease, get regular medical checkups, and protect yourself from injuries and harm. Once these behaviors are satisfied, you will be well on your way to achieving favorable physical wellness. Developing such healthy habits today will not only add years to your life, but will enhance the enjoyment and quality of those years.

Running With Lynn Show

Good morning UND! We are looking at a sunny day with a high of 78.
The movie of the week: Hercules – This thriller movie will be a vary cool to watch on the big screen action packed and special effect that will blow your mind.

The Running show is prod to bring you: “Stories that will blow your mind!”

‘Waiting for the cable guy’

Last week I call the cable guy, he says, “ill meet you at you home around 11….. or 1….. or 2…… or 3.”
After waiting around for hours, he finally shows up…. dragging mud all over my clean floors. Surprise no apology.  Do you ever expect great service somewhere and don’t get it?  What do you do to stay positive?  Comment below!

Swim a Lap Day
When : June 24th
Swim a Lap Day is good for your health. And, it’s a fun day, too!
It’s time to enjoy all that summer has to offer, including plenty of time in and around the pool. What better way to enjoy the early days of summer, than by taking a lap or two (or three) around the pool. In addition to the fun, it’s great exercise to help keep you fit!

Have a great day!

Runn with Lynn Show

Good morning UND, looking like a nice day with a high of 79.

Well the summer is coming to a close but there is still a full month of July, so come on let’s get out there, let’s get warm!

The movie of the week: Jersey Boys. I personally saw this movie and at first I thought to myself, “I can’t watch this movie. I can’t watch a man sing a song, he gets all emotional, his hips swiveling, and he’s swaying it kind of makes me feel embarrassed for them!”

Well that’s not the case, this is a great movie. A classic rock and roll story. “It’s the rise a fall of Frankey Valley And The Four Seasons.”

Catch this Rock and Roll classic at the River Cinema.

And know another bit of  *Wow, I did not know that!*

In 1985 – The All-Star Game, televised on NBC-TV, was the first program broadcast in stereo by a TV network.

Have a great day everybody!

You are Allowed.

Dear Self,

Sometimes you push too hard. You forget to take a break for fear of failure. You let those silly voices tell you that ‘you are not worthy of rejuvenation because the person next to you must be working harder. You have to keep going. Even allowing one hour or one evening of rest will undo all of your efforts. Get up. Get going. Keep going’.

Do you ever find yourself feeling this way? It might be at work, or at the gym, or at your place of residence… this overwhelming sense of guilt for daring to listen to your body and take care of yourself by breaking for a nap to to watch your favorite show or read a chapter in your book. I do- like, all the time. I found myself in this predicament last week. The previous week at work had been pretty crazy and I don’t think I ever did recover. You know, because there’s always a house to clean, a dog to walk, clothes and dishes to wash… the list never ends. Every time I thought about sitting down I would feel like I was just wasting time.

I could feel my body telling me I better slow down “or else” on Monday, but once again ignored it; I had stuff to do!

And then it hit me. HARD. By mid-afternoon Tuesday I felt physically and emotionally exhausted. It hurt to sit. And think. And function. By the time I got home I was going back and forth from tearing up to yawning. All I thought about was taking the dog for a walk and picking up the house and finishing the dishes and cleaning off the counters and all of the other little things that I felt like I HAD to get done that night or risk total failure as a human. (I know, I know… totally ridiculous, right?!) But … my body had officially had enough.

So I stopped. I allowed myself permission and space to just sit, and then just sleep. After a 2 hour “dead sleep” nap plus a full nights’ sleep, I woke up the next day feeling human again.

In a go-go-go world, it’s easy to get caught up in a rough cycle that will eventually lead to breakdown. It’s important that we remember that the majority of people feel this way- that we are all “competing” for that “I’m the busiest person” trophy… and yet, you don’t win a prize for that.

Slow down.

Allow yourself to sit and enjoy life- whether it’s through a hobby, a phone call to a friend/family member, or even taking a little bit of time to catch up on your favorite TV show. From my experience, the police won’t show up on your doorstep because you chose to take care of yourself… and the dishes/clothes/messes will be there tomorrow.

How will you slow down this week?

slowdown

Running with Lynn Show

Good day UND! Looking like a sunny day with a high of 72 and a low of 51. The Forth of July weekend coming up, I hope you all have some big plains:)

“THIS IS IT TRUE BELEAVERS” – Today is World UFO Day! World UFO Day seeks to get governments to fess up to the existence of UFOs. Many people believe that UFOs from outer space have already visited us, and a big, government cover-up is hiding the facts from the public.
The date for this special day was chosen because it is the date of the Roswell Incident, a historical event leading to wide speculation and belief that aliens have indeed visited us.

The Roswell Incident:
July 2, 1947 is a date well-known to UFO believers (Isn’t everyone!?). On this date, Mac Brazel, a rancher in northwest of Roswell, New Mexico discovered wreckage of a metallic object on his ranch. The wreckage and the metal it was made of was strange. He contacted military authorities who investigated the site, and removed the wreckage. The first military reports referenced a mysterious, Unidentified Flying Object. These reports were later rescinded, leading to wide speculation and claims of a massive government cover-up of the discovery of UFOs from outer space. It also sparked fear of a UFO invasion and rumors of other incidents. That speculation is alive and well today.

The movie of the week ….this movie so fits this day….

“Earth to Echo” – In this fun story two boys discover an alien trapped on earth, four friends come together to protect and help him find his way home. Catch this fun animated movie at the River Cinema.
Have a great weekend everyone, and remember, “We all shine on like the moon… and the stars… and the sun.”

Running with Lynn Show

Good morning UND, this is Lynn Haman writing live from Rugby, North Dakota! Here in the Grand Cities we are looking at a cloudy day with light rain.

The movie of the week is Edge of Tomorrow:
Tom Cruise, Emily Blunt, Bill Paxton, Jonas Armstrong, Tony Way. [Lt. Col. Bill Cage is an officer who has never seen a day of combat when he is unceremoniously dropped into what amounts to a suicide mission. Killed within minutes, Cage now finds himself inexplicably thrown into a time loop – forcing him to live out the same brutal combat over and over, fighting and dying again.

>Oh yes my friends you must catch this action packed thriller at the River Cinema, “buckle your set belts is going to be a wild ride”.

Yesterday was ‘Go Fishing Day.’  Now, this is my kind of day! It’s a day to go out and bring home a healthy, tasty, meal for the family.  If you missed it I’m sure you can make up for it this weekend!

And if you get a chance drive to Devils Lake to go fishing, hold on to your glasses! When I was 10 years old my brother hooked my glasses and they went flying into the Devils Lake river. That’s my personal fishing story, The Fish with Glasses.

And now another tail of Stories of Spence: I’m at Wal-Mart in the self-service line and I realize I have so  many items I may miss the city bus. I knew I had to dis-card one item ,time is every thing, must make the right decision! Then as I stood there I thought to myself, “man I feel like a contestant on the Prices Right.” You ever feel that way?

Have a nice day everyone!

North Dakota is boring

I moved to Grand Forks, North Dakota a few years back from Wisconsin to take a job at the University of North Dakota and the one thing that I heard from many people (not everyone, but quite a few) is that North Dakota is boring.  Its flat prairie and there is not much to do in terms of outdoor adventures and at first glance that is true.  North Dakota is the Northern Great Plains, and yes it is flat for much of the state, however, I soon learned that North Dakota is home to Theodore Roosevelt National Park (TRNP).  Wisconsin doesn’t even have a national park (its got national forests, rivers, and state parks out the wazoo, but no National Parks)!  So over Memorial Day weekend i decided to take a road trip to the North Unit of TRNP and see what it is all about.

I left early in the morning to beat the “traffic” on Hwy 2 and after a very doable 6hr drive (I drive slow) I was entering Watford City.  Now up until that point I will say that all I saw was prairie, a few lakes, and the Bakken oil fields, but as I made my way 15 miles south of Watford City…BAM!!!  I was in the middle of North Dakota Badlands!  They literally came out of nowhere.

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Now the North Unit of TRNP is much smaller than the South Unit which is located 68 miles south and closer to Medora, ND, but I have to say the North Unit is underrated.  The first thing you see upon entering the park are the badlands formations and the layers of sediments.  The pictures do not do it justice, as there were numerous colors from blue-grey, orange, red, brown, black, and green.  There were also buffalo just hanging out in the campground.  I actually had 2 walk right through my campsite while i was putting some equipment away in my car.

The other great thing about the park is that even though it is smaller than the South Unit or Badlands National Park in South Dakota, it is also very intimate.  When hike the 36+ miles of trail you are scrambling over rocks and badlands formations, you are following in the footsteps of buffalo herds, you are climbing up hill through a juniper and ash forest, you are truly a part of TRNP, not just getting scenic overlooks.  It’s also nice that the North Unit is not crowded.  When I arrived on Thursday before Memorial Day there were 4 other groups in the campground and by the Sunday there was still 20 sites available.

The trails were very rugged which was a lot of fun and exhausting at the same time.. I hiked for almost 4 hours each day I was there and still did not see everything.  I also learned a lot from the Nature Trail leaflets on the Little Mo Trail and Caprock Coulee Trail (in my opinion the best representation of the entire park and it was only 4.4 miles round trip).  Did you know that there are 3 different varieties of sagebrush in the park and each has a unique fragrance?  I was only able to find 2 of them (Silver Sage and Big Sage), but sure enough they both had a different smell!

Another great thing about TRNP is that it is within spitting distance of the Maah Daah Hey Trail.  A 97 mile trail that one can hike, bike, or horseback ride on through the North Dakota badlands and rolling prairie.

North Dakota is boring?!?!? There is almost too much to do!  And for those that live in Grand Forks and a 6 hr drive is too long, Turtle River State Park is just down the road and Devil’s Lake just little bit farther.  Get outside and explore the wonders of North Dakota and the surrounding areas and if someone tells you that North Dakota is boring just tell them that they are just not looking hard enough.

Crossfit – Friend or Foe??

OK – Admittedly this the first time I’ve ever really wanted to get on my soapbox and really SCREAM about something.  But this is touching my heart and my passion on such a deep level that I can’t keep my mouth shut and idly sit by.

I’m getting really really tired of all the negativity (social media, as well as closer to home) with Crossfit. Tabata Times has a great Crossfit 2response article to some of the recent negativity that speak so well to what I’m trying to get at.  Read that blog HERE

I don’t care that you don’t like Crossfit or believe in it.  Crossfit is how I’VE managed to improve MY fitness levels, get stronger and have better endurance than ANY other workout I’VE ever done. Yes, I’ve tried the running and training for races – guess what?  I hated it – it became a chore for me -  Something I had to do (And I’m the person who LOVES exercise).  Now Crossfit on the other hand has given ME a true support system, both for enhancing MY fitness and also for finding the accountability to keep going when schedules get tough.

 

Yes – I’ve even gotten injured doing Crossfit (shoulder issues that rest & stretching cured) – but I’ve also gotten injured straight up weight training on my own (pulled hamstring), playing volleyball and basketball (3 knee surgeries from those alone!), running (I twisted my ankle and face-planted in the process -HA!), rollerblading & biking (once again – face-planting on a sidewalk next to a busy street).  Heck I’ve even twisted my ankle walking down stairs (ok – that one is just pure clumsiness!)  Every physically active thing you do sets you up for injury if you don’t pay attention to what you body is feeling or doing – Crossfit isn’t the ONLY culprit.

Carter - 2 Weeks

Hi there!

There are even the articles bashing Crossfitting while pregnant (even exercising in general – calling those women selfish). (Read one here and here and be sure to read comments from those articles as well.)  WOrking out while pregnant is a great thing (if you are cleared by your doc!)- read this article! While I was pregnant with my first child. I did crossfit workouts up until my 9th month (and the only reason I stopped then was because I had TONS of things to complete at work before going out on maternity leave and my workschedule didn’t allow for it).  What people don’t realize is that with ALL workouts, women need to make small changes to their routine, weight and form to accommodate the growing belly and child.  Pregnancy is not a “Get out of Jail Free” card that allows you to sit on your arse and eat bon bons (what are these things anyways??)  Its a time to really get to know your body, what it can do and how it feels.  I didn’t have all those pregnancy “ailments” like swollen feet or aching back. I will also tell you that my labor was not as arduous and traumatizing as some people make it out to be.  Yes, I was in labor for 24 hours, but when it came down to go time – I pushed less then 10 minutes total and I had a very healthy baby boy.  I had an easy & uncomplicated pregnancy and delivery and I completely attribute that to the fact that I did stay physically active for almost the entire time.
I’ve been a personal trainer for 7 years (WOW! Its been that long???) and all I ask as a fitness professional is for you to find what you love to do for exercise and improving your fitness and do it! Don’t go with the flow just because its the trend – what everybody is doing.  Find what speaks to you and excites you and gives you something to look forward to everyday, whether that’s training for a marathon, walking with your family every day, taking Zumba classes or using your exercise DVD’s at home. It really doesn’t matter as long as you are moving and working to improve YOUR health.

regret workoutJust don’t try to make me feel bad for doing what I find fun and enjoyable.

ok…end rant and off my soapbox :)

Running with Lynn Show

Good morning UND

Another hot and muggy day with a high of 82 “hot stuff baby!” So drink plenty of water and stay cool.
A very classy idea to stay cool, catch a movie!

The movie of the week is Maleficent, the untold story of Disney’s most iconic villain from the 1959 classic Sleeping Beauty this is going to be a very cool movie on the big screen the story the special effects, Angelina Jolie looks like she plays a classic role as the evil wicked witch. Plus don’t miss the chance to see The Amazing Spider Man, Godzilla and the X-Men Days of Future Past.

Have a hot day everyone

You still have a Choice.

When it rains, it pours… you know what I mean? raincloud

Like, when the clouds fill the skies for more than a day, people accidentally grab their grumpy pants when they get dressed in the morning. Without knowing it, they are claiming victims right and left- simply by forgetting to be kind. Or forgetting to be thoughtful. Or forgetting that we are all human and we all make mistakes.
You know what I mean?

It can be rough to survive one of those days. But then sometimes it happens for 2 days. Or 5 days. Or an entire week.
And at the end of each day you start to look forward to shutting out the world and hiding under the covers… and sometimes when your alarm goes off the next morning you plead with God that it’s actually Saturday and you forgot to shut your alarm off.

I’ve been there. Have you?

It’s really easy in those moments to slip into pity party mode and pass the negativity on to others… BUT… do you really want to do that?

You still have a Choice.

Just like so many other things in your day, you get to choose the path you’re going to take when the dust settles from the raincloud people. You can become one, or you can be the Sunshine- perhaps it’s what that person needs to flip the switch in their own world.

We’d be lying to ourselves if we said that we’ve never been raincloud people. I speak from experience when I say there have been days when I couldn’t stand myself. Sometimes I figure it out by myself, usually in the moment when I’m freaking out over a very minor thing- like having a total meltdown because my hairspray didn’t set correctly and I now look like I have bedhead. (Don’t lie- you’ve been there.) Sometimes I figure it out because other people let me in on the reality of my attitude. There’s a general rule in my house that my husband isn’t allowed to ask me if I’m crabby or call me crabby, because in all honesty that makes everything worse. But there are key phrases and words that alert me to the fact that I might just be a little hard to handle- like “are you tired?” “do you need to eat?” or simply “how was your day?”

Whether you figure it out on your own or find it out in the reactions or statements of others… You still have a Choice.

Upon hearing/figuring it out, you get to decide whether you’re going to sink into a deeper funk, making the world even more miserable, or you’re going to reset your attitude in that moment. I get it- it’s not always easy to “snap out of it.”. Try one of the following:

  • go for a walk/run, or do your own favorite exercise
  • deep breaths… remember that You still have a Choice
  • write down 3 things you are thankful for, and then spend a few moments thinking about those things
  • SMILE. at yourself in the mirror. at the strangers on the street. for no reason in particular- just fix your face
  • if possible, hug someone. the power of human touch is incredible
  • take a bath, read a book, meditate… something relaxing and enjoyable

I cannot promise you that these things are the magical cure, because remember: You still have a Choice. If you go for a walk but stew on all the crappy things your friend said to you that day, it might not be so effective. If you make your thankful list but follow up each thing with “BUT,” you missed the point.
Channel your mind into knowing that you are working towards the goal of happiness and contentment.

Of being Sunshine for others.

you are my sunshine colored

 

 

You still have a Choice today.
Make it a good one!

Running with Lynn Show

Good morning UND!

It’s looking like a rainy day today with a high of 56 and a low of 54. School is almost done and I hope you all have some fun plans for the summer! “No” you say? Well let me help you out.

You could…

1.Fly a kite

2.Read some classic batman graphic novels

3.Go to a ballgame

4.Take a walk and record the sounds

5.Create a web site

And last but not least…movies to see!!!!

1. Friday May 16: Godzilla. This big monster has to be seen on the big screen.

2. Friday May 23: X-Men: Days of Future Past.

3.Friday, May 30: Maleficent. The Untold story of Disney’s most beloved villain, Maleficent, from the 1959 classic Sleeping Beauty.

And now another epic tale of…Stories of Suspense Chapter 5: “The Dreamer” This story begins over 30 years ago.

1980: Every night Chip Douglass and his buddies go out for a night on the town. After a few drinks, Chip always complains that he does not like his job and says “I’m not working at that toy factory all my life, I’m going to go places!”  1990: ” I’m not working at that toy factory I’m going to go places!” 2000: “I’m not working at that toy factory I’m going to go places!” The present day: “I’m not working at that toy factory I’m going to go places!”

Moral of the story: Get a college education.

have a great day everybody

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