Single or Taken, Make this Valentine’s Day Fun!

Pic for Blog- Single or TakenWho says Valentine’s Day has to be a day of binge eating chocolate and candy? You work hard all year around, so why make this day an exception? Whether you are in a relationship or flying solo this holiday, there are so many activities to get you up and moving. You can’t have fun unless you’re in a relationship on Valentine’s Day? Nonsense! Here are some activities that anyone can do. Not only do you better yourself through physical activity, but also you don’t have to have the holiday guilt from all the sweets. Take the high road this Valentine’s Day and do something awesome!

The “Be Mine 5k” is a race that takes place on February 14th in Janesville, WI. Not only does this race include a medal, but you also receive a sweatshirt that can say, “Might Be Looking, Too Late, It’s Complicated, and I Hate Valentine’s Day”. This gives a fun twist to the holiday that is normally only celebratory for people in relationships. You also receive a one free drink ticket to Hhffrrrgghh’s Inn Restaurant and Bar if you are of age! For more information on how to sign up, check out their website!

If the price tag is a little bit too steep for you, you may be more interested in another Valentine’s Day race such as Valentine’s 5k in Madison, WI. Although this race doesn’t include all of the perks, you’ll still have a great time running it as well as helping support the UW Madison Running Club.

If 5ks are not your thing, perhaps skiing is more up your alley.

You can ski a 2-mile trail at Lake Kegonsa State Park in Stoughton, WI. Being that it is Valentine’s Day, the trail will be lit by candles the whole way. What a peaceful way to spend your night, whether it is with your loved one or with friends. After the ski there will be a cozy bonfire and refreshments. The event goes from 6pm-9pm. For more information, please visit the State park website.

On February 21st There will be a snowshoe or hike through Devil’s Lake State park with a warm bonfire and refreshments to follow the hike. Although this is the weekend after Valentine’s Day, it could make a great back up plan in you were busy on the actual day. If you do not have any snowshoes to wear, they have some to borrow!  This is an outdoor activity that doesn’t require training such as a race, but is still getting you up and moving! For more information on this hike, visit the Devil’s Lake Park website.

Well there you have it!  Wonderful and healthy winter activities you can do this Valentine’s Day. If you couldn’t think of anything fun and exciting to do this year, I hope these activities may be just what you need.

Happy Valentine’s Day!

Stay Healthy. Stay Strong.

Mary Marren

Choose a shoe for you!

Let’s be honest. Many of us will choose a shoe because of the look; flashy colors, cool designs, and brand names we prefer. That might work just fine if you’re looking for a cute heel to wear out to dinner, or a nice tennis shoe to wear with your favorite pair of slacks. However, when it comes to choosing a shoe in the name of fitness, there is much more to the process than going with what is visually appealing.

If you have read any of my past posts, you know I am a die-hard runner, but take heart! This blog post is NOT just about choosing a good running shoe. The correct selection of what to put on your feet is vital in all forms of fitness. The wrong shoe selection can result in numerous injuries, or will hinder performance.

Personal experience: Throughout high school I swore by running in all shoes made by Saucony. I loved the look of them, and my two closest running-buddies used them as well. Unfortunately, I had no idea that the shoes I continued to wear were the root cause of the countless blisters I would get, and pain in my arch. I had no idea this all could have been avoided by simply choosing a different shoe.  

My wake-up call came when I got to college. Just as my first season of Cross Country was underway, our coach had a speaker come and talk to us about proper shoe selection. I was blown away by how much the wrong and right pair of shoe can make a difference in both training and competition. I followed the proper procedure for picking a shoe, made the switch to the Asics-Keyano, and have not had a problem since. It was a miracle!

There are a few things to take into consideration when choosing your shoe. The most important is how high or low your arch is. A good way to determine about where you are at is to get your feet wet and walk on pavement, leaving a footprint.

Using this picture as a guideline, you should be able to look at your footprint and determine what type of arch you have.

If you visit any shoe company’s website, they will more than likely have shoes categorized by arch types. You will also want to determine how much control you want in the shoe. A high stability shoe will give you both stability and cushioning. On the opposite side of the spectrum is the minimal shoe. This type of shoe is going to let your feet do the majority of the work, but it helps build foot and leg strength. Word of caution: If you are currently using a stability shoe, and want to switch to a minimal shoe, it is wise to do so slowly. If you make a leap, your feet and legs may not respond well. I am currently making the change, so I rotate a semi-minimal shoe into my running rotation every three days. 

If you are not yet certain you want to begin running “minimally”, check out this article about pros and cons.

This all may seem a bit overwhelming, especially if you have never given thought to what type of shoe you are wearing. No worries! If you visit a shoe company’s website, there is usually plenty of guidance. For a great example, check out this Asics website.

Another option is to go to a good shoe store; aka one that specifically sells and specializes in athletic shoes. Employees will work with you to make sure you find a shoe that is perfect for the type of activity you do.

Remember, this is not just for people who compete. This is for anyone who loves to work out, and keep their body healthy and injury-free along the way. If you take the time to find the right type of shoe, it can really help your fitness level.



Staying Motivated

Spring break is over and we all know what that means. Time to come back to school, write papers, do class projects, and get ready for finals and the summer. Working out and fitness just gets put on the back burner while all the other stresses take over your life. We have been seeing big declines in gym and group fitness class attendance ever since you all came back from break. We don’t blame you, this time of the year is tough but it is important to stay motivated on both your school work and yourself.

You may be asking yourself, “Ya but how am I going to do that?” Welp that is what we are here for! We have tons of awesome things going on that can help you stay motivated on yourself, which in turn will help you stay motivated on your studies as we approach the end of the semester.

The first tip I can give you is get back into a routine. Spring break messes up the groove you might have been in before you left and nw you just don’t feel like getting back into that groove. However, it is important for you to hop right back into it immediately otherwise you might never will.

Another big thing that happens to students is that they get bored. They go to the gym, sit on a bike for 30 minutes, then leave. I would be really unmotivated to go workout to if that’s all I did every single day. We offer so many different programs and classes that you should never get bored so take advantage of them

A great way to stay motivated and add variety is through our group fitness classes. We offer tons of classes each day ranging from a mellow yet challenging Yoga class, to a high intensity, energetic class such as Total Exhaust. Another great thing about these classes is that some of them are as short as 15 minutes! Now time can’t be an excuse for you to not be motivated to workout. You can get an amazing workout in and still have time for all that homework.

During this final month we offer two programs called Indoor Ironman and ACIS challenge. Both these programs set workout goals for you to meet and have great prizes to motivate you to complete the whole challenge. I will post links at the end of this story so you can find out more about these challenges

I know it is tough at the end of the year to stay motivated. I myself have always had this problem and now that I am a senior it is worse than ever. However, it is important that you don’t give up on working out now. Working out can be a great way to clear your head, take a break, and refocus yourself when things seem overwhelming. If you can stay motivated now, you will help yourself out in the long run I can guarantee it!

Stay Happy and Healthy!

Kevin Nelsen

Indoor Ironman



Whitewater Police Department K-9 Unit

Whitewater Police Department K-9 Unit

The Whitewater Police Department is seeking donations for our first ever K-9 unit. With the ever-increasing presence and use of drugs in our community, the property crimes associated with these activities and the impact on our teens and young adults, we feel strongly that the additional proactive step of starting a K-9 Unit will serve Whitewater very well.

Our goal is to select a Labrador retriever for our community K-9 Unit, which would be used for:    

Detection of Controlled Substances:

  • During traffic stops, search warrants, & consent searches
  •  In schools/businesses for locker and vehicle searches
  • Other searches related to arrests

Searching for People:

  • Assist in the location of lost children or vulnerable adults
  • Track fleeing suspects

Teaching about the Negative Aspects of Drugs in our Community:

  • Visit schools, community groups, and churches
  • Better connect the community and the police department

We have estimated the start-up costs for the community K-9 Unit to be $45,000. This would cover all first year costs of the dog, training, equipment, and staff time. We have already secured food and veterinary care.  However, due to the City’s budget constraints, we are unable to manage start-up expenses without the support of our citizens, businesses and civic groups.

For more information contact Captain Brian Uhl at the Whitewater Police Department at (262) 473-0555.

 Whitewater K9

 5K/10   Run/Walk

June 1st, 2013
Cravath Lake Front Park
341 S Fremont St.
Whitewater, WI

Grab your running shoes (and leash if you’d like) and join us for a run/walk to raise money for the Whitewater Police Department K9 Unit. We will be timing participants “old school style” and awarding prizes instead of medals. The day will start out with a 1-mile Kiddie Sprint for racers 14 and under around Cravath Lakefront Park. (Dogs not allowed in that race.) The main event will start and finish under the lakefront arch, meandoring between Tripp and Cravath Lakes, and along the wooded bike path.  The 10K run will be 2 laps of the “loop” starting at Clay St., with a little extra added on. The course is mostly flat with the exception of the Wisconsin St. hill.  Dogs are encouraged to participate in the 5k and 10k.  Dogs and owners will start 10 minutes after the main group to assure that racers, humans and canine, are all comfortable and have plenty of room. Please read the Dog Info page for safety tips. There will also be a silent auction.

Registration:                 7:30a-8:30am

Kiddie 1-mile Sprint       8:30am ($10)

5K/10K                        9:00am ($20,$25)

Dog/Owner Team  5K    9:10am  ($20)

Dog/Owner Team  10K   9:10am  ($25)

Register at

Contact: Heidi Gempler