Tuesday, August 25, 2015

Spreading Wellness: How do you expand your horizons?

Photo by: Jodi L. Tervo Roberts, Owner of E3 Twin Ports, LLC
Superior, WI and Ami-Machi, Japan - Sister Cities Farewell Party
Belly laughter, and giggles filled our backseat as we drove home from a Farewell Dinner last night, and joy filled my husband and I's hearts. A night filled with joy and celebration, as the Superior Sister City Delegates and Students from Ami-Machi, Japan, are departing in just a few short hours. The universal languages that children use - smiles and laughter - are something that all of us adults can learn from. The pure joy that our daughter experienced from hosting a student, is a memory that will last her a lifetime, and we are so grateful to have had this experience as a family. Our Japanese friends taught us a beautiful dance last night, and not knowing what the words were, it seemed to show grace, love, unity, and friendship. Qualities that were experienced all weekend through hosting a student, and a dance that I want to learn more of, to add to E3's World Culture Dance classes.

Expanding horizons and personal growth is a great addition to a health plan. Whenever E3 does a health and fitness assessment with clients, we always ask about a wide variety of wellness areas, including cultural. We believe that this is an important piece of wellness. We live in the USA, a melting pot for cultures, and learning about them is vital to the growth of the community as a whole. We hope that our classes will attract the diversity of our community, so we can all learn from one another and get to know friends from across the Twin Ports...from all cultural backgrounds. 

We have 2 programs open for registration now (1 beginner and 1 intermediate fitness level, both filled with relevant educational components), and space is limited to the first 15 registrants in each class. Send us an email to register (info@e3twinports.com), and we will happily send you all of the forms that you need. We are also working on an early morning program, but we are needing feedback on the location. If you are interested, please let us know what neighborhood park you would want to meet in. 

How many cultural backgrounds will we attract this fall? Register and we will all find out. :) Perhaps that will be our first nights opening question. The other way that our programs help you to expand your horizons is through our educational component. Every week, we educate on a new topic...whether it is women's health, resiliency, the importance of spinning, balance, bone density, or safe interval training, you are sure to learn a little bit more about youthful aging. It is never too early or too late to begin thinking about a healthy retirement, and we want our entire community to age as gracefully as possible, so that we can all experience a healthy, happy, and meaningful life into our elder years. 

So please tell us, how do you expand your horizons? This weekend, we hosted a Japanese student, and this fall, we are continuing to expand E3's options to attract a wider audience in hopes that we can help our community to grow and connect just a little bit more, and of course, that we can all age youthfully.

If you have stumbled across this blog, and would like to sign up to receive it weekly to your inbox, simply go to our website and sign up on our blog page, or send an email to info@e3twinports.com, with "blog sign-up" in the subject line. We will happily add you to our growing list. 

E3 Twin Ports, LLC. Locally owned and operated. Educating about and promoting healthy lifestyle habits through outdoor recreation and fitness. We hope you will sign up for a course, and experience the benefits for yourself.

E3 Twin Ports, LLC
Energy and Empowerment through Exercise
Owner, Jodi L. Tervo Roberts

Website: e3twinports.com
YouTube: Channel

Tuesday, August 18, 2015

Spreading Wellness: How do you start your day?



Photo by: Jodi L. Tervo Roberts
Skyline Parkway - a beautiful way to start the day.
 Did you know that there is some truth to the old time saying that you need to get your work-out done early in the day? Ok, I know that not everyone wants to start there day at 6:00 a.m. sweating and exhausted, but have you ever thought about it from a different angle? Think of this...it is 6:00 a.m., the tea kettle is whistling on the stove, ready to pour over coffee grounds or a tea bag, depending upon the day and your preference. The windows are open and the birds are chirping. The sun is beginning to rise, and you are dressed and ready for a road ride. You meet up with friends at 6:30. The roads are quiet, there is a gentle breeze, and you feel the damp dew that lingers in the air as you begin a heart pumping climb up to Skyline Parkway. The views of the river are second to none, and the glistening sun over the Big Lake is a reminder of why you moved to the Twin Ports (Duluth/Superior). As you descend the hill you watch the lift bridge rise, removed from the chaos that the bridge brings to the traffic flow of Canal Park, and while watching where you are biking, braking as needed, catch glimpses of the big salty passing under the bridge as you close a wonderful ride. When you get home, you feel energized, shower, and are ready for a day of work or play...and you know one thing. You don't have to stress over getting your work-out in. For, it is already behind you, and nothing will get in its way. And now, you have improved your energy for the day...combining heart-pumping fitness with the peaceful beauty of our natural world.

Yes, this is how I like to start my day. For many years I have enjoyed an early morning work-outs, whether it is jogging, biking, or yoga. I have lived all over the country, and have found friends to join me for these early mornings...creating accountability while fostering social and physical wellness. Sometimes, we have started at 5:00 a.m., so we could make it to our early morning day-jobs, and other times I've started as late as 7:00 a.m., but always, it is the best way to start my day.

Registration closes Sept. 10th, 2015. Register
by sending info@e3twinports.com and email.
We will send you the registration forms required.
Click  the photo to enlarge it.
E3 Twin Ports, LLC already provides a free weekly fitness outing on Wednesday mornings from 6:30-7:00 a.m. starting at Merritt Park (however, tomorrow's in canceled because we are in the BWCAW, so look for our FB post next week.) (If you are interested in joining us, send an email to info@e3twinports.com. All you need to do is sign a waiver, and you are welcomed. :) But, we are also planning to start a regular early morning intermediate to advanced fitness level, 6 week series this fall...details to come. We are looking for feedback of the most convenient neighborhood parks for those interested. If you would like one to meet in your neighborhood park, gather your friends, and please send us an email (info@e3twinports.com). We are excited to get feedback. Please spread the word.

However, because we know that most people are not 5 a.m. risers, we are starting our fall program launch with 2 evening programs. They are open for registration. Space is limited to the first 15 participants, and closes in just a couple of weeks, so sign up today! (Details on the poster photos in this blog.) We want to help you with your health plan, using the beautiful outdoors - in almost all weather. We rarely cancel a class. Overcoming the elements is a big part of personal growth and resilience. E3 Twin Ports, LLC is more than outdoor recreation programming. Every program includes an educational piece on holistic health and wellness. There is also an option to add on a holistic health and fitness assessment and re-assessment (individual or group). The group assessments will be held the same evening as the first and last program, and individual assessments will be scheduled to meet your needs. Email us with questions.

We are stoked about our 2 new evening programs, developing our morning programs and one-time E3 Experiences, and looking ahead at winter. Our morning program will be only 1 hour long, instead of our typical 1.5-2, as we believe that will accommodate more people. We look forward to your feedback.

Registration closes Sept. 3, 2015. Register 
by sending info@e3twinports.com and email.
We will send you the registration forms required.
Click the photo to enlarge it.
I enjoy starting my day off writing and engaging in outdoor fitness. Please tell us, how do you start your day?

If you stumbled upon our blog for the first time, and would like to be added to our weekly email list, simply send an email to info@e3twinports.com with "Blog Sign-Up" in the subject line. We look forward to sharing our stories with you every week. E3's blog is meant to inspire, motivate, and educate about healthy lifestyle's.

E3 Twin Ports, LLC, Educating about and promoting healthy lifestyles through outdoor fitness and recreation.

For more information about us, check out our links. Feel free to email us to schedule your FREE consultation - whether you are an individual or corporation. We would be happy to help you create healthy lifestyle habits, so that we all begin leading healthy, happy, and meaningful lives.

E3 Twin Ports, LLC
Energy and Empowerment through Exercise
Owner, Jodi L. Tervo Roberts

Website: e3twinports.com
YouTube: Channel

Tuesday, August 11, 2015

Spreading Wellness: What would you do if something was eating your garden?

Photo by: Jodi L Tervo Roberts
Spring planting
A simple lifestyle has always been a living motto of mine, so when I met my (now) husband, I was happy to hear that he enjoyed simple living as well. Simple living to me is - small house, big garden, and much outdoor play. I moved to Duluth in the spring of 2012, yes, the year of the flood. I was pleased that among all of the construction required on my place, that I had gotten a few things in the ground, and potted some tomatoes and peppers. Almost everything survived the rains, and I was enjoying the down time taking care of the plants. 

Photo by: Jodi L. Tervo Roberts

My peppers were growing well, but when they were about 1/2 grown, something began taking bites out of them. The bottoms of all of the peppers eventually had tiny teeth marks...they stopped  growing, and I figured that a chipmunk was eating them. My significant other was about to put some hot sauce on them to deter rodents, when he thought he'd ask his little girl about them. She was very honest and said with a smile, "yes!, I've been eating them." Oh boy. We couldn't scold her for eating veggies, so instead we said, "OK." What did we decide to do after that? We picked them, and cut them up to eat. And ever since this incident, she has planted her very own garden. She can eat anything, at any time, from her own garden. This year, she has asked if she could eat our peppers before they were ready, and we were able to say "no, but you can go into your garden and eat anything you would like." She has pepper plants in her garden, but they aren't as plentiful as the family peppers. We had some peppers for supper last night, and they were delicious.

Kids that know where food comes from, and can watch the plants grow, are more likely to enjoy eating it. So if you have kids, but don't have time for space for garden, pots work really well. Even if you plant just a few herbs, peppers, or tomatoes. Try it, and let me know how it goes. :)

Over the past few years I have had quite a few people ask me about healthy eating, gardening, and kids. Gardening isn't for everyone. For us it is therapeutic, and rewarding. And, we know that there isn't anything tastier than picking fresh veggies to eat for the meal you are preparing. But, there are many CSA's here in Duluth, and around the country for those interested. Farmer's markets are also a good place to get fresh food, if you have access to them. And, of course you can always go to a store, and purchase in season fruits and veggies.

Cooking with fresh fruits and vegetables is fun, beautiful, and tasty. In the past couple of weeks I have had a few different requests for healthy cooking recipes. First of all, I say that you should eat things you like and enjoy. Secondly, beautiful presentation of the food has a rewarding satiety factor. And, finally, if you eat lots of fruits and vegetables, you can eat a lot of food, and not feel deprived. I personally enjoy Jamie Oliver. His passion for educating children (and anyone who watches his shows) about food is contagious, and spot on. You can find him on facebook, youtube, and his website. He has also given Ted Talks. He travels around the world, and does cooking shows with local food, foraging for some of it, and going to local farmers markets as well. Check his sites out if you are interested in healthy cooking and education. He is entertaining, and his recipes are delicious!

Now I ask you, what would you do if someone was eating your garden before it was ready? For us, we made it fun, and our little girl has taken care of her own garden for the past 3 years. Each year her garden grows, and she wants to plant more. I love fostering growth, and leading by example. And when it comes to simple and healthy living, it fills my bucket with happiness watching those I have taught begin to flourish.

E3 Twin Ports, LLC enjoys educating about heatlhy lifestyles. If you are looking for a corporate presentation on healthy lifestyles, the benefits of outdoor movement, healthy eating, movement throughout the workday and improved productivity, or anything else related, please contact us. We would be happy to create presentations for your business. 

E3 Twin Ports, LLC blog - inspiring, motivating, and educating about healthy lifestyle habits. Thank you for reading. If you found this blog, but have not yet signed up to receive it weekly to your email, please sign up today. Simply send an email to info@e3twinports.com, and we will happily add you to our list.

For more information about our programming, visit www.e3twinports.com.
E3 Twin Ports, LLC Owner - Jodi L. Tervo Roberts

E3 Twin Ports, LLC
Owner, Programmer, and Blog Author, Jodi L. Tervo Roberts

Website: e3twinports.com 
YouTube: Channel

Tuesday, August 4, 2015

Spreading Wellness: How do you stay hydrated, especially in the recent heat?

It was the championship game of the Copper Country Women's Fastpitch Softball League, and as usual, it was our hottest weekend of the year. As the long-time second baseman (about 15 years at that point), and 2nd batter/bunting specialist, I knew the competitors well, and positioned myself in the field for each hitter. Strategy. For me, that is what makes fastpitch such fun. But, mid-way through the championship game, the heat began to take its toll on me, and I had to pull myself out...the toughest sports call I've ever made, but I was sick. My body and mind remembered the time before 3rd grade when I was hospitalized with IV's for dehydration, and I could feel myself slipping on the hydration scale (Mayo Clinics Dehydration Symptoms link here)...nausea, headache, dizzy, hot and clammy, and mind foggy...Seeking shade, water, salt, potassium, and cool rags, I sat down on the brick wall of the dug-out, and leaned against the structure to watch the game...trying to coach my replacement from the bench, but realizing she didn't have as much confidence in my strategic positioning as I did. As I watched balls get past her, in the exact spot I told her to position herself, I wondered if I had made the right decision by coming out of the game. That was tough, but it was a game, and she was young. She was gaining experience, and I needed to embrace that. I don't get competitive with very many sports, but fastpitch is my passionate team sport, and it was hard to watch from the bench. When I would stand up to try and coach, I would get an overwhelming feeling of nausea and dizziness, and I knew I had made the right decision, but that was one difficult championship game to stand by and watch.

The past few weeks have been hotter than normal here in Duluth, and our household has had discussions on how to stay hydrated. Are sugary beverages the answer, just to make certain that everyone drinks fluids? Is plain water the best answer? What if people don't like plain water? And, what about those energy drinks?! These are all good questions, and there is not one right answer. With these topics in mind, and trying to keep my mind open (since my hubby and I differ on the sugar added to beverages topic), I set out to research the science, and find out what the experts say. Why? Because yes, I am a science and research freak. :)
Photo by: Jodi L. Tervo Roberts
Sun-steeped herbal tea, with ice.

My first search was for peer-reviewed articles, and I came across a review from the UK. Health and Hydration: A review. It answered many questions, but not all. Page 13 talks about sports drinks, Page 16 has a table that provides a summary of some pros and cons to a variety of fluid options, and pages 21 and 22 provide a nice conclusion to the topics that they researched.

The above review did not touch on sugary beverages and the links to adverse health conditions, so I went to the Mayo Clinic's website to find out what they had to say about this topic...because this is the topic I hear discussed quite often in my circle of family, friends and colleagues. The article, Added Sugar: Don't get sabatoged by sweeteners, talks about how much sugar is in our diets, it provides a nice background, prior to reading the other two articles that I found pertinent to this blog. Have you wondered about the energy drinks and how many are consumed by kids and adolescents? Read this to find out more from the Mayo Clinic, Can energy drinks really boost a person's energy?  Finally, Jennifer K. Nelson, RD, wrote an article challenging the readers to take a 2 week break from sugar added foods. The comments are fun to read as well. Read her article, Sugar challenge: Cut the sweetness for two weeks, by clicking the link. What do you think? What are your conclusions? Do you think you can stay hydrated without adding sugar to your drinks? In the end, my conclusion is that there are many ways to stay hydrated, and limiting the amount of added sugar (and caffeine) is a good idea. Something that I like to do is add real food to water and let the flavor infuse, or steep herbal tea. Then I consume the flavored drink with real fruit and vegetables, fiber and all.

Please share with us: How do you stay hydrated, especially in the recent heat?

E3 Twin Ports, LLC blog - inspiring, motivating, and educating about healthy lifestyle habits. Thank you for reading. If you found this blog, but have not yet signed up to receive it weekly to your email, please sign up today. Simply send an email to info@e3twinports.com, and we will happily add you to our list.

For more information about our programming, visit www.e3twinports.com.

E3 Twin Ports, LLC
Owner, Programmer, and Blog Author, Jodi L. Tervo Roberts

Website: e3twinports.com 
YouTube: Channel