Lovely Summer Expo – Free – August 14 5:00-8:00 p.m.

Posted on July 26, 2012 by Annie Elmer

Family Wellness Center is having a Lovely Summer Expo!

Win Prizes! * Meet New People! * Have FUN with Us!

Bring a Friend Prize (Enter once for every friend you bring!):  10 FREE Massages from Family Wellness Center 

Grand Prize:  5 FREE Massages from Family Wellness Center

Family Wellness Center
7501 80th St South, #4
Cottage Grove, MN 55016
651-459-2225

Tuesday, August 14 5-8pm
FREE Admission

Family Wellness Center invites you to this Lovely Summer Expo which offers you pampering, shopping, sampling, chatting and more! Discover unique gifts while you enjoy a massage, various demos and perhaps win fabulous prizes!

Be sure to bring a friend out with you to share all the fun while you enjoy the pampering, sampling and indulgence of the expo! The best FREE fun in town!

Exhibitor List
Chiropractic, Acupuncture and Massage – Family Wellness Center
High Fashion Jewelry – Premier Designs
Air & Water Purification – Ecolivinggreen
Wickless Candles, Fragrant Wax & Accessories – Scentsy
Jewelry & Accessories – Uniquely Me
Slimming Body Applicator – It Works
Essential Oils – Infinite Healing Solutions
Organizational Bags & Totes – Thirty-One Gifts
Personal Training – Annie Elmer
Fruit & Veggie Capsules and Chewables – Juice Plus
Men & Woman Mini Spa Treatments – Sarah’Spa Time with BeautiControl
Purses with Interchangeable Exteriors – Miche Bags
Custom Made Jewelry with Swarovski Crystals & Sterling Silver – Lee

Hope you can join us!  Looking forward to meeting you!

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Prepare for the Heat

Posted on June 29, 2012 by Annie Elmer

Do you like to be active when it’s hot out?  Then the Mayo Clinic offers some great information for you to consider in preventing heat-related illnesses, provides signs to watch out for and what to do if you experience symptoms:

Here are their tips for avoiding heat related illnesses:  http://www.mayoclinic.com/health/exercise/HQ00316/NSECTIONGROUP=2

When you exercise in hot weather, keep these precautions in mind:

  • Watch the temperature. Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity.
  • Get acclimated. If you’re used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. As your body adapts to the heat over the course of one to two weeks, gradually increase the length and intensity of your workouts.
  • Know your fitness level. If you’re unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks.
  • Drink plenty of fluids. Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying well hydrated with water. Don’t wait until you’re thirsty to drink. If you plan to exercise intensely or for longer than one hour, consider a sports drink instead of water. Sports drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid  alcoholic drinks because they can actually promote fluid loss.
  • Dress appropriately. Lightweight, loosefitting clothing helps sweat evaporate and keeps you cooler. Avoid dark colors, which can absorb heat. If possible, wear a light-colored, wide-brimmed hat.
  • Avoid midday sun. Exercise in the morning or evening, when it’s likely to be cooler outdoors. If possible, exercise in shady areas — or do a water workout in a pool.
  • Wear sunscreen. A sunburn decreases your body’s ability to cool itself.
  • Have a backup plan. If you’re concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building.
  • Understand your medical risks. Certain medical conditions or medications can increase your risk of a heat-related illness. If you plan to exercise in the heat, talk to your doctor about precautions.

Signs and symptoms resemble those of shock and may include:

http://www.mayoclinic.com/health/first-aid-heat-exhaustion/FA00020

  • Feeling faint or dizzy
  • Nausea
  • Heavy sweating
  • Rapid, weak heartbeat
  • Low blood pressure
  • Cool, moist, pale skin
  • Low-grade fever
  • Heat cramps
  • Headache
  • Fatigue
  • Dark-colored urine

If you suspect heat exhaustion:

  • Get the person out of the sun and into a shady or air-conditioned location.
  • Lay the person down and elevate the legs and feet slightly.
  • Loosen or remove the person’s clothing.
  • Have the person drink cool water or other nonalcoholic beverage without caffeine.
  • Cool the person by spraying or sponging with cool water and fanning.
  • Monitor the person carefully. Heat exhaustion can quickly become heatstroke.

Call 911 or emergency medical help if the person’s condition deteriorates, especially if fainting, confusion or seizures occur, or if fever of 104 F (40 C) or greater occurs with other symptoms.

Thank you Mayo Clinic for providing this valuable information for us to share!

Know your strengths and limitations and take precautions to be safe when you’re active outdoors in the heat!

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Are you a former athlete having trouble getting active again?

Posted on June 18, 2012 by Annie Elmer

I’ve noticed that former athletes tend to want to work out very intensely to match what they did when they were younger and had those competitive goals.  I’ve had to help a few of my clients who used to be athletes to realize that their current life schedules don’t always allow for the time to accomplish those goals.  With shows like The Biggest Losers and infomercials for workouts like Insanity, people get confused about how hard they need to work out to get the health benefits of adding physical activity to their lifestyle.

Here’s a great article that explains this concept in more detail:  http://www.theprovince.com/life/Moderate+exercise+minus+competition+benefits/6784527/story.html

Here’s an excerpt from that article:

Gretchen Reynolds, New York Times columnist and author of The First 20 ­Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter and Live Longer, says:


“The solution sounds simple and facile, but it’s not,” Reynolds says. “You have to understand that the human body is built to move. It is not built to run, but we are built to walk. You don’t have to have a sport, and you don’t have to compete, but the science is unequivocal that going for a walk makes a big difference physiologically. It will make you healthier, and it may help you be around for your kids for another 10 years.”

Those who scoff that a walk won’t make you fit or lose a significant amount of weight are right, too, but fitness and weight loss are different goals from health, she said.

“If you want to move from being healthy to being fit, then you walk five times a week 30 minutes at a time or swim or bike. But you do not have to get your heart rate up to be healthy. If you can’t do 20 minutes a day, move 10 minutes multiple times a day. If you stand up every 20 minutes, it will help. Just do something.”

It’s great to have an athletic goal, but it’s not the only way to add physical activity to your lifestyle and gain good health!  Be realistic about your current situation and do what works best for YOU to improve your health!

I offer walks and hikes for women through my MeetUp group Get Out & Play!  For more information, go to:  http://annieelmerpersonaltrainer.com/wp11/events/

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Hey Ladies! Get Out & Play!

Posted on May 22, 2012 by Annie Elmer

Want to meet other women who enjoy going for walks and hikes?  Then join my MeetUp group Get Out & Play!

I’ve created events with varying degrees of difficulty so if you’re not sure which one is best for you, contact me at 651-470-8060 or email me at annieelmer@comcast.net, and I can help determine the best event for you.  Or check out the group reviews and reviews of past MeetUps from the attendees at the MeetUp Get Out & Play group home page.  I’ve met some real nice women at the events.  Come on out and join us!

Hamlet Park – Saturday, May 26 at 1:00

Afton State Park - Saturday, June 2 at 10:00 a.m.

Colby Lake – Saturday, June 9 at 10:00 a.m.

Strawberry Fest Business Expo – Come visit me at the Business Expo on June 16!  Strawberry Fest has events from June 14 to June 18.  For more information about it, check out http://cottagegrovestrawberryfest.com/index.html

Afton State Park – Saturday, June 30 at 10:00 a.m.

If you’re interested in participating, go to:  http://www.meetup.com/Get-Out-Play/ open a free account, create your profile, join this group (and many others if you’re interested) and RSVP Yes to the events you want to attend!  You can also go to that link to read more details about the specific events before you join.

Meet new people and get outdoors – it won’t even feel like exercise!

p.s.  I have posted other blog articles that you might be interested in reading under these categories.  Just click on the link and check out the info which you might find helpful!

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More Fun Free MeetUp Events!

Posted on April 19, 2012 by Annie Elmer

Now that spring is here, more women have been attending the MeetUp Get Out & Play events!  I’ve created events with varying degrees of difficulty so if you’re not sure which one is best for you, contact me at 651-470-8060 or email me at annieelmer@comcast.net, and I can help determine the best event for you.  Or check out the group reviews and reviews of past MeetUps from the attendees at the MeetUp Get Out & Play group home page.  I’ve met some real nice women at the events.  Come on out and join us!

Afton State Park - Sunday, April 22 at 1:00

9th Annual Business Showcase at the Cottage Grove Ice arena - Thursday, April 26 5:00-8:00

Hamlet Park – Saturday, April 28 at 1:00

Colby Lake – Sunday, May 1 at 1:00

Afton State Park – Saturday, May 12 at 1:00

Minnesota AIDS Walk (Minnehaha Park) – Sunday, May 20 at 8:30 a.m.

Hamlet Park – Saturday, May 26 at 1:00

If you’re interested in participating, go to:  http://www.meetup.com/Get-Out-Play/ open a free account, create your profile, join this group (and many others if you’re interested) and RSVP Yes to the events you want to attend!  You can also go to that link to read more details about the specific events before you join.

Meet new people and get outdoors – it won’t even feel like exercise!

p.s.  I have posted other blog articles that you might be interested in reading under these categories:

ategories

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Get Fit and Eat Clean!

Posted on April 3, 2012 by Annie Elmer

I have to admit that I do not have very good cooking skills.  Kris David, one of the women I met through my MeetUp events does!  I thought it would be fun to have an event where I train 3 women how to do resistance training and Kris then teaches us how to cook a meal using no processed foods.  We scheduled Get Fit and Eat Clean! for April 14 although you must register before April 7 so you can schedule your one-on-one consultation with Annie before April 13. For more details about this event, go to:  http://www.meetup.com/Get-Out-Play/events/57298492/ (There is a $40 fee for this event.)

Here’s Kris’s menu for Get Fit and Eat Clean!:

Pan Seared Chicken w/ Balsamic Strawberries and Feta Cheese (181 Calories)

Quinoa Tabouli w/ Feta Cheese and Garbanzo Beans (235 Calories)

Strawberries and Peaches w/ Balsamic Glaze over Vanilla Ice-Cream (252 Calories)

Other events scheduled for the MeetUp Get Out & Play:

April 22 at 1:00:  Afton State Park

April 28 at 1:00:  Walk around Hamlet Park

May 20 at 8:30 am:  AIDS Walk

To join the group, create a free account at http://www.meetup.com/Get-Out-Play

If you’d like to meet some nice women and be active, then come on out and play with us!

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Spring Walks and Hikes

Posted on March 12, 2012 by Annie Elmer

Spring seems to have arrived early so come on out and play!  Join my MeetUp group Get Out & Play and participate in one or all of the following events (more details about the walks are posted at the MeetUp group site):

Sunday, March 18 at 1:00 Afton State Park

Saturday, March 24 at 1:00 Woodridge Park to CG Ravine Park

Sunday, April 1 at 1:00 Edgewater Park to Colby Lake Park

Sunday, May 20 at 8:30 AIDS Walk at Minnehaha Park

I encourage women to focus on adding physical activity to their lifestyle instead of counting lost pounds. I try to teach women to focus on improvements in health such as reduced stress, feeling stronger, changes in clothing sizes, being consistent with activity and beginning to enjoy physical activity.

This group is for women who want to have fun incorporating physical activity into their lives. I hold events for all fitness levels from beginner to advanced and encourage consistent physical activity, so I have something for everyone!

General health recommendations are cardio training 5-6 days a week for 30 minutes.  This is an opportunity to meet other women with similar goals and abilities, possibly building relationships to get together on your own time to be physically active together.

To join the group, create a free account at http://www.meetup.com/Get-Out-Play

Looking forward to meeting you at an event!

You don’t have to walk alone!  Join this group to meet others and get out and move!

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February Walk and May 20 Minnesota AIDS Walk

Posted on February 21, 2012 by Annie Elmer

There are 2 MeetUp Get Out & Play events:

Sunday, February 26, we’ll meet in the parking lot of Hamlet Park and walk around the 2+ mile trail. This is a mostly flat trail that has a slight incline at the northern part of the park. It’s difficult to predict whether there will be snow or ice on the trail. This walk can be designed for beginners. If the whole trail is too much, there’s a bridge we can take to shorten the route.

May 20, come join me for the 25th Minnesota AIDS Walk. I’m leading “Annie’s Team” on this 10K (6.2 mile) walk. It begins and ends in Minnehaha Park following the Mississippi River. There are fun activities before and after the walk, and it’s a great fitness goal!

For 25 years, hundreds of walkers have helped raise money to support the Minnesota AIDS Project. When you register, you’ll get your own customizable fundraising webpage with tools and tips to help you raise money for the Minnesota AIDS Walk through email and social networking. The minimum is $20 and there is no registration fee.

To register, go to: http://community.mnaidsproject.org/aidswalk… and sign up for Annie’s Team or contact me if you have any questions. Looking forward to having you on my team!

Sunday, May 20, 2012 at Minnehaha Park

8:30am AIDS Walk Check-In – Annie’s Team will meet by the falls

9:00am Run for the Ribbon

9:30am Health Fair and Park Activities

10:00am Opening Ceremony and Entertainment

11:00am Minnesota AIDS Walk

If you have any questions about this event, please feel free to call me at 651-470-8060.

To join the MeetUp group Get Out & Play, go to: http://www.meetup.com/Get-Out-Play/  You’ll automatically get notified of future events.

 Let’s get active and meet some new people – it’ll be fun!

 

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February Free Events

Posted on February 3, 2012 by Annie Elmer

Want to get out and enjoy winter and not do it alone?  I have a MeetUp group called Get Out & Play.  Once you create an account and join the group, you’ll automatically get notified of events.  Create your account here:  http://www.meetup.com/Get-Out-Play/ so you can RSVP to any or all of the events!

I encourage women to focus on adding physical activity to their lifestyle instead of counting lost pounds. I try to teach women to focus on improvements in health such as reduced stress, feeling stronger, changes in clothing sizes, being consistent with activity and beginning to enjoy physical activity.

Here’s what’s happening in February:

Afton State Park Candlelight Hike

Saturday, February 4, 2012, 6:00 PM

Afton State Park is hosting a Candlelight Hike and Snowshoe event and I thought it would be fun to have our group meet there and participate!  It’s scheduled from 6 to 9 p.m.

Enjoy a refreshing walk or snowshoe trek in the moonlight along trails lit by candlelight. The route is on the upper part of the park and isn’t hilly.  Refreshments will be served at the Visitor Center. The park has a limited number of snowshoes available for rent by advance reservation.  I plan to hike instead of snowshoe, but it’s up to you to decide if you want to snowshoe.  Their number is (651) 436-5391 if you want to call about snowshoes.

State park stickers are required and can be bought at the building at the entrance to the park.  We will meet inside the Visitor Center which is not at the main entrance.

Afton State Park Hike

Saturday, February 11, 2012, 1:00 PM

Join me at beautiful Afton State Park for this hike with very hilly terrain and snow and possibly ice on the trails. The pace is strenuous (approximately 3 miles per hour). You ought to be in good physical condition to handle this hike. These are great hills to challenge your heart rate, so feel free to bring your heart rate monitor.

Walk around Hamlet Park

Sunday, February 26, 2012, 1:00 PM

We’ll meet in the parking lot of Hamlet Park and walk around the 2+ mile trail. This is a mostly flat trail that has a slight incline at the northern part of the park. It’s difficult to predict whether there will be snow or ice on the trail. This walk can be designed for beginners. If the whole trail is too much, there’s a bridge where we can take to shorten the route.

Come on out and Play!  Have some fun working on your physical activity goals and getting to know others!

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More Free Events for 2012

Posted on January 17, 2012 by Annie Elmer

Want to get out and enjoy winter and not do it alone?  I have a MeetUp group called Get Out & Play.  Once you create an account and join the group, you’ll automatically get notified of events. 

I encourage women to focus on adding physical activity to their lifestyle instead of counting lost pounds. I try to teach women to focus on improvements in health such as reduced stress, feeling stronger, changes in clothing sizes, being consistent with activity and beginning to enjoy physical activity.

This group is for women who want to have fun incorporating physical activity into their lives. I hold events for all fitness levels from beginner to advanced and encourage consistent physical activity, so I have something for everyone! 

General health recommendations are cardio training 5-6 days a week for 30 minutes.  This is an opportunity to meet other women with similar goals and abilities, possibly building relationships to get together on your own time to be physically active together.

There currently are 3 events scheduled:

Afton State Park Hike

Saturday, January 21 at 1:00 p.m.

Come join me at beautiful Afton State Park for this hike with very hilly terrain and snow on the trails.  The pace is strenuous (approximately 3 miles per hour).  You ought to be in good physical condition to handle this hike.  These are great hills to challenge your heart rate, so feel free to bring your heart rate monitor.

Part of the fun will be getting to know new people, but feel free to bring a friend – the more the merrier!

We will meet at the Visitor Center (not the building at the entrance to the park).

Park Fees:  Daily rate:  $5 per vehicle or $25 for annual permit

Walk from Annie’s Place to Hamlet Park

Saturday, January 28 at 1:00

We’ll meet at Annie’s, then go for a walk to Hamlet Park and around the trail at the park.  Afterward we’ll come back to Annie’s for a cool down and stretch.  This walk is designed for beginners to advanced walkers.  The total distance is approximately 3 miles with a few small hills.

Afton State Park Candlelight Hike

Saturday, February 4 at 6:00 p.m.

Afton State Park is hosting a Candlelight Hike and Snowshoe event and I thought it would be fun to have our group meet there and participate!  It’s scheduled from 6 to 9 p.m.

Enjoy a refreshing walk or snowshoe trek in the moonlight along trails lit by candlelight. Refreshments will be served at the Visitor Center. The park has a limited number of snowshoes available for rent by advance reservation.  I plan to hike instead of snowshoe, but it’s up to you to decide if you want to snowshoe.  Their number is (651) 436-5391 if you want to call about snowshoes.

State park stickers are required and can be bought at the building at the entrance to the park.  We will meet inside the Visitor Center which is not at the main entrance.

To join the group, go to this link: http://www.meetup.com/Get-Out-Play/ to create an account and RSVP to any of the events you want to participate.  Joining the group is free!  (If you RSVP without creating an account, your name won’t show up on the list.)

Don’t let winter get you down!  Come on out and play!

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