Dixie Westebur was already a member when she walked into Avera McKennan Fitness Center as the doors opened for business on that very first day over 15 years ago.  She knows the power of health and fitness and her commitment is long-running.  When the Center first opened, Dixie had already made several attempts to lose weight.  When she joined AMFC she made exercising here part of her weekly routine.  But despite the dedication to working out, she needed to address her approach to diet and nutrition.  So she joined Weight Watchers about 12 years ago.  The new accountability with regard to food, sticking with the program and remaining committed to her exercise routine led to a loss over time of 70lbs.  And she kept it off.

About a year ago, Dixie decided she could stand to, and wanted to, lose more weight.  She started personal training sessions with Mark Shane working primarily on the Pilates Reformers for about 4 or 5 months.  She also started running, taking it slow.  Soon things began to change.  She began to trim down and firm up and in not too long a time period, she’d lost another 25lbs.  She laughs as she talks about having to buy new, smaller-sized clothes and her husband Marlin’s encouraging words, “Hey, you’ve earned it – go for it!” 

Dixie’s been motivated over the years to take care of her health and fitness after seeing so many overweight patients with multiple health problems.  There is a history of heart problems in her family and Marlin is diabetic.  She and Marlin work together to maintain a healthy exercise and nutrition routine.    They have 5 grandchildren who she wants to be able to keep up with. 

She does strength training 3 times per week and cardio everyday – up to a couple of hours per day with about 7 miles on the treadmill.   Now Dixie can’t stand to go without exercising for long and she depends on the energetic boost she gets from her workouts.  When traveling, she always books a hotel with an exercise center.

Dixie has worked at Avera Hospital for 41 years, first as an RN and now she handles outpatient procedure scheduling.  She and Marlin like to travel and usually go on a cruise each year.  Two of the grandchildren are in Colorado, so there are plenty of trips there too.  She wishes that everyone who wants to improve their over-all health, energy level, strength, enjoyment of life and stamina would go ahead and take one step at a time, with support, to make real changes because it’s so gratifying to be able look in the mirror and say “Hey, reward yourself, you’ve earned it!”

Thanks you everyone for your support of the 25th Annual Avera Race Against Breast Cancer.  Over 6,800 walkers, 10K runners and 5K runners participated on a chilly but sunny Saturday morning  and scores of volunteers helped cheer them on and provide support in countless ways.  Over $400,000 were raised by you all which directly benefits cancer patients, survivors and their families in the Sioux Falls area who are moving through the cancer journey together.  Sincerely, thank you.

Experience the Healing Power of Massage

During the month of May, purchase a package of 3 half-hour massages or 2 one-hour massages for only $110.  What a wonderful gift – for a loved one, or just for yourself!   Buy as many of these special massage packages as you like until May 31.

 Benefits of Massage:

• Increases energy levels
• Enhanses sleep quality
• Releases endorphins
• Decreases depression and anxiety
• Improves circulation
• Improves concentration
• Relaxes injured, overused muscles
• Alleviates low back pain
• Reduces spasms and cramping
• Improves range of motion
• Increases joint flexibility
• Relieves migraine pain

Play!

• Play! program will run from May 1 to June 30
• Must be a member to participate
• Starting May 1^st each member who wishes to participate will receive a PLAY card at the Member Services Desk w/1 stamp already on it for their first visit of the program.
• Each participant will sign his/her name on a sign-up sheet at the Member Services Desk to use as a tracking tool on the 1^st day his/her card is given out. We wish to get their tshirt size to estimate the tshirt order.
• Each participant will be need to show their card to Member Services at each visit. We will have a file at the member services desk that the member can leave their card and pull it themselves each time. Self ServeJ 
• The Member Services staff will give each participant a stamp on the card for each visit (only 1 visit per day)
• After the participant’s 15^th visit he or she will receive a 1 week guest pass (must be 18 yrs to use the guest pass)
• After the participant’s 30^th visit he/she will receive a gift card for a PLAY t-shirt (t-shirts will be awarded July 1)
• After the participant’s 45^th visit he/she will put their stamped card in a box at the front desk for 3 drawings:  1 FITNESS MAKEOVER which includes a 3-month membership, 1 hr massage, 1 hr personal training session.  2^nd prize–a set of women’s golf clubs.  3^rd prize–a set of men’s golf clubs provided by Austads.
• These 3 drawings will be on July 1
• Stamped cards must be turned in by June 30 to be eligible for the drawings

Join us this Saturday, 9:15AM April 27 for a 2.62 silent run along with Sioux Falls area runners who participated in the Boston Marathon.  We’ll run in memory of those who perished in the bomb attack and their families; we’ll run in thanksgiving for the safe return of our local competitors. 

This is a noncompetitive event.  Meet at the Fitness Center; the route will follow the bike trail.  No sign up required.

We are so thankful for the safe return of all of the folks and their families from AMFC, Sioux Falls and surrounding communities who participated in the Boston Marathon on Monday, April 15.

AMFC members Jaime Erger, Rick Hanson, Peter Holland, Gretchen Peterson and past members Dana Cushing, Ruthann Venerick, Ed Thomas and Stephen Williamson all competed in the race.

Ask Carol Rosenthal how she feels about running.   When you do, you will find yourself feeling uplifted, inspired, energized and jazzed about putting on your running shoes right now.

Carol Rosenthal is a charter member and personal training client at Avera McKennan Fitness Center. Prior to AMFC’s opening, she was a member at the YMCA.  And before that, she was a member at  Woodlake Athletic Club.  So maintaining an exercise routine has been her lifestyle for years.   But running eluded her.  “I always wanted to run.  I was the slow kid in school, always struggling some with weight.  I tried it many times, but I just couldn’t get comfortable,” explains Carol. 

 Then in June last year (a mere 9 months ago), Carol, her husband Steve and family members got together for a family vacation in Georgia.  When the family decided to go out for a run together, Carol wasn’t sold on the idea and warned that if she joined them she’d be going reeeeeeaally slow. “My sister said, ‘You can do this’.   So I went along but at my own slow pace and when I thought I had to stop, she challenged me to go a little further.  So I did.  And I was surprised by how far I went and how not bad I felt!” Carol beams.

 That vacation planted the seed.  She knew she was ready to challenge herself to do something uncomfortable and to revise her beliefs about her own limits. She set her sights on a 5K and began – at her own pace – working up to 2 miles, 3 times per week and then 2 ¼ the next.  One of the great benefits is for Carol is being outside; running gives her a great reason to be there. Her first event was the JazzFest 5K last July. Then she immediately did a couple of 5K’s over the next few days.

 “I felt amazing!  I found something I could do that I thought I couldn’t.  I can still feel how it felt to cross the starting line and cross that finish line.  I never thought I’d be in that place.  I never thought that would be me.” 

 Carol says she still struggles to get going sometimes, but once she’s out there, she’s OK.  The run is enjoyable and she doesn’t worry about time.  “But I’m still nervous before a race,” she admits.  She carries her first running medal in my purse.  It helps her keep focus and confidence.  “Running gives you a bond with others.  It’s another world; it’s another language.” 

 For Carol, almost as fun as a race itself is getting into all the nuances of training – event preparation, what to wear for which conditions, what to have on your playlist, what are the best running belts, which running clothes work best, and even how much before a race to clip your toenails and when to go to the potty before the start – there are so many subtleties to have fun with.   And there is a bond with others that goes hand-in-hand with training and the event itself. “It’s another world; it’s another language,” she muses.

 In addition to her own running regimen, Carol got help from Personal Trainer, Chad Gomarko.  He helped her be aware of proper form as well as running-specific strengthening and stretching.   Willis Vincent, Fitness Manager, warned her that downhill can be worse than uphill.  She found that forewarning helpful as she was able to adjust and keep calm in the midst of terrain challenges on a race.  Now she is trying to do more sprint work on the treadmills.

 ”We humans were born to run”, says Carol.  ““Running has opened up more doors.  Now I can really let go of fear and doubt.  I still feel self-doubt sometimes.  But my medal is in my purse to remind me of what’s possible. I love the strength I feel from running and the quality of my energy is better.  Running is so mental and emotional too.  The race is your life.  Find out what you love and do it.  You don’t have to wait until you think you’re ready. Go try it.  Listen to your body; I like that feeling of being super strong, super healthy.”

 Carol’s Amazing List of Running Events Since July 2012 as a Beginning Runner:

• Jazzfest 5 K – 1st run – July 2012
• Susan G. Komen 5K middle of Sept 2012
• 10 K end of September 2012
• 3 virtual 5Kruns for charity – ( Self-scheduled; your miles are logged through an app)
• Jerusalem 5K in October, 2012 – “the best!!”
• Turkey Trot 5 mile in Austin, Texas on Thanksgiving morning – with 23,000 other crazies. At that point, daughter Deborah said, “OK, time for a half-marathon.” 
• Half marathon in Austin in January 2013 (13.1 on 1-13-13) – with daughter, Deborah.  At this race, they announce your name when you cross the finish line and where you’re from. Attests Carol, “It’s a rush!”

 Upcoming Running Events:

• going to run the Joker Fun Run 5K April 1
• Signed up for the Avera Race Against Cancer 10K in May,
• the Color Vibe in June;
• Plan on running my next half marathon this June 1, Kansas City, MO – Hospital Hill
• the Sioux Glow in August – Actually looking at marathons –
• Planned on the Chicago Marathon in October but had a conflict. Ideas anyone? Nice, easy? Flat!!

Benefits from Running

• For the first time since Carol was diagnosed with type II diabetes 6 ½ years ago, her A1C was perfectly normal.  The doctor discontinued one of her diabetes drugs and told her she didn’t have to come back for a year.
• Better sleep
• More energy
• A new perspective on life
• A new level of focus and confidence

 Carol’s Philosophical Advice

• “I’m so glad I didn’t give up.  Keep trying; that’s the best lesson I learned.”
• “Find something that’s out of your rut.  Find that inner child in you. Just go try it.”

 Carol’s Practical Advice: 

• Believe the training plan and FOLLOW IT.
• The night before the race – eat pasta – not too heavy – not too spicy.
• After your ½ marathon, use a foam roller and stretch out well right after the race. 
• It helps to have someone waiting for you at the end of the race.
• Subscribe to Runner’s World magazine
• Put a running event on the calendar and make lists of what’s needed for the race, map out the training schedule and check off your workouts and training runs leading up to the race.
• Tips Carol got from Yoko:  “She told me that when you travel for a run, you should pack your running stuff in your carry on so that you have it if the airline loses your luggage. “
• Also – be careful of the caffeine in energy gels and goo.  Honey Stingers Chews from REI are a favorite of Carol’s.  Get caffeine-free, chocolate mint goo. 

http://www.surveyservicedata.com/survey/index.php?sid=64228&lang=en

If you encounter any difficulties, please give us a call at 322-5300.

Also, all members who complete the survey by April 19, 2013 will be entered into a drawing for three prizes of 3-month membership dues.

You can complete the survey at the Fitness Center if you wish, on the computers in the Old Orchard Cafe “Library”.  Instructions are posted by each computer and we’ll be happy to help you too.

Congratulations to AMFC member and staff team member, Yoko Hartland.  Recently, she flew to her home country of Japan to see family and to compete in the Tokyo marathon entitled, The Day We Unite!  Over 304,000 runners applied to be admitted as one of 35,000 runners.  She had a phenomenal finish with a time of 3:28:27 and she got 220th place from the over all female winners – WOW!

A note from Yoko: ….It was an honor for me to run in my home country of Japan.  I had some difficulties adjusting from the 15 hour time change in the four days preceding the race, but was ready to run on race day.  The day of the race, it was a swarm of people with all of the runners, volunteers and the people lining the streets to cheer us on (Ganbare!!!).  It was a wonderful experience.  It was great to see my fmaily who still lives in Japan.  Even though this was my 10th marathon, it was my first time that I was able to share my passion for running with them.  This made me very happy, and I felt complete. 

I love to run.  I like to challenge myself both mentally and physically and marathons give me the opportunity to do this.  It is satisfying to set a goal, train hard and finish.  The encouragement that I received from my family and friends during my training keeps me going, and I am very appreciative of all the support that they have give me. 

Thank you Yoko for sharing your story with us and for the inspiration.

Karri Stearns is the Featured Personal Trainer in March

Karri will show you how to keep up your fitness routine when you travel.  Just stop on in for any of these FREE exercise band sessions.  The first takes place this Friday, 11:45 – 12:15am in the Aerobic Studio.  Here are the rest:

Thursday, March 14  -  9 – 9:30am on the Fitness Floor
Tuesday, March 19 – 7:30 – 8:00am on the Fitness Floor
Wednesday, March 20 – 5:00- 5:30pm on the Fitness Floor

Also during March, sign up for your own FREE , one-to-one, 15 minute demo with Karri.  She’ll show you how the Pilates Reformer can actually transform the way your body looks, feels and performs. 

The Reformer builds strength without excess bulk and creates a sleek, toned body….not to mention what it can do for the “powerhouse” core muscles.   

Sign up today!!