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Wednesday and Friday Workouts – ‘ Welcome our students back!’!

Friends,

Let’s welcome our students back!
We are so fortunate.  The students from the Bryant & Stratton physical therapy assistant program and their leaders will be back starting tomorrow, September 10th.  This is an excellent opportunity for the students to get hands on experience working with and learning about MS and how it can affect people.

It’s also a great opportunity for people living with MS to benefit from their passion, knowledge, and commitment.  Hopefully, you will make some progress.  Let’s have some fun with them again for the next 7 Wednesdays.

Welcome back Bryant & Stratton College students and leaders!

Abrian responded well to Dr Kate
Last week, Abrian finished his workout on the leg machine and was recovering when Dr Kate came over with a yellow ball.  She started tossing the ball to Abrian and have him catch it.  When they first started, it was tough for Abrian to catch it due to his tremors and hand control.

After playing catch for about 20 minutes, Abrian’s tremors were under control enough that Dr Kate was able to move to the left and the right, and throw the ball to Abrian. Abrian was able to catch it from different positions.

We keep saying our bodies adapt to what we put them through repetitiously and consistently even with MS.  There are a lot of neurological connections that need to be made to catch and throw a ball.  Thanks Dr Kate and Abrian for demonstrating this and showing us that it is possible to make improvements despite how challenging our MS can be.  Great job Abrian!  I know it took a lot of effort and concentration to be able to do this.  Let’s keep working at it.

Catching a ball can be challenging for many of us living with MS.  Perhaps we can play a little more catch together and get better at it.  If anyone sees Abrian wondering what he’s going to do next, perhaps we can suggest catching the ball again.  Consistency is key.

JoAnn’s Lymphedema presentation and demonstration
Last Friday, JoAnn Schmitz, an Occupational Therapist and a Certified Lymphedema Therapist at ProHealth in Mukwonago played a video for us to help us understand the importance of a healthy lymphatic system.  Here’s a link to the video.  https://youtu.be/eWUAB194qhU  I would highly encourage you to watch the video again, whether you have lymphedema or not.  You’ll learn how the lymphatic system works and why it’s important.

It’s critical to maintain a healthy lymphatic system as we live with MS.  We want our bodies to heal from the inside.  JoAnn also gave a very educational and beneficial demonstration on how people with Lymphedema can manage their lymphedema on their own.

If people follow the four steps JoAnn taught us, they should at least be able to stay ahead of it.  Here’s a link to the handout JoAnn put together in case you missed it or didn’t get one.  https://drive.google.com/file/d/1GrmKIvugMDLEBtOzy6jpcDiY-1LQvKcx/view?usp=drive_link

I would highly encourage you to work with a Lymphedema specialist if have issues with it.  Thank you JoAnn for this educational and beneficial session with us!

Standing Balance Class on Rebounders
It was awesome seeing so much engagement in the standing balance class Dr Kate led on the rebounders last Friday.  After you do a class like this with Dr Kate, you will see for yourself why this is so beneficial for our balance, strength, endurance, energy level, mood, etc.

Please know you can use the rebounders anytime you are at the gym.  Consistency is key.  This not only goes for our friends with MS, it also goes for our volunteers, loved ones, caregivers, etc.

Thank you, Dr Kate for leading this and encouraging people to engage.  Thank you to all who are engaging in this.  This has been a life changing experience for me personally…in a good way.  I am confident that you can make progress as well; if you engage in it consistently.  Personally, I think it’s absolutely amazing to see this many people with MS on rebounders. 😊

Endurance Walking Opportunities
Our endurance walking group is going to keep walking together.  This is a good time to start if you want to start building your walking endurance.  What we are experiencing is…if we want to walk better, we need to walk more.

Last Thursday, we had a beautiful sunrise to take in as we walked 11 miles.  It sure beats sleeping 😊

These are on Thursday mornings starting @ 6:00am.  If you want to meet up with us later, just let Joan, Pam or me know and we will circle back to meet up with you.

Even if you can only walk a few steps, I would highly encourage you to try to walk a few steps each day and then one long walk per week – whatever that distance is for you.  Consistency is key.

I would encourage you to start where you are and gradually make progress like we are.  I hope you’ll join us at some level.

Nutrition Program
This week our nutrition group discussed the curry spice, benefits of it and how you can incorporate it in your life.  Janine even included a recipe for basic curry powder.

Here’s a link to the handout  https://drive.google.com/file/d/1f_2vSmM06VAZNuilTFLJnh6LhmVPIxir/view?usp=drive_link

Janine puts a lot into these presentations.  It’s wonderful for her to share these presentations with those who can’t be here.  It’s even more impactful for people who can be here in person to get the information first hand and be able to get questions answered and learn from others living with MS.

I would highly encourage you to engage in our nutrition program Monday mornings @ 9:00am so you can benefit at a high level.  All are encouraged to come; people with MS, loved ones, care takers, volunteers, etc.

Thank you Janine!

Caregivers Retreat – September 27th
If you are a loved one of a person with MS, we have a treat for you.  Yes, it is a one-day retreat with other caregivers.  When one person in the family has MS, we all do.  It is not easy for the person with MS nor is it easy on the loved ones who care so deeply and take care of us with MS.

This is an even that caregivers benefit from as well as contribute to helping others.  I would highly encourage all loved ones of family members living with MS to attend and benefit from this experience.  We have 9 spots left and you need to sign up by this Thursday.

MS-Just Keep Moving, Inc – Milestones + Gratitude + Vision – Open House November 8th
Date:  Saturday, November 8th
Time: 1:00 – 4:00pm
Place:  MS-Just Keep Moving, Inc.
W228N791 Westmound Drive
Waukesha, WI  53816

Please save the date and plan on joining us for an afternoon of sharing.

Who should come?

Member Spotlight – Vickie Bauch
Each fall, we get bummed when Vickie goes to Florida for the winter.  Each spring, we get excited when she comes back.  Along with all our volunteers, we are so fortunate to have Vickie join us.  If you need some compassionate love, a prayer, or a hug, Vickie is here for us.  Thank you, Vickie!

Ed and Adam’s Podcast
Adam and Ed had a conversation with each other and anyone else that came in the room.  I learned that Ed likes dark chocolate.

Here’s the link:

A conversation with many by Positive Vibes Living with MS

Thanks Adam, Ed and Ava for doing these podcasts together!

Learn more about MS and Living with MS
We have some great learning and engaging opportunities coming up in our area this fall.  I’ve listed them by date with a link to more information.  I would highly encourage you to go to all of them.  These are experts in MS putting these on.  Knowledge is power when living with MS and these are all excellent opportunities to learn more and apply what you learn to be able to truly “live” with MS

Let’s get together!
We’ll be getting together from 8:00am – noon on Monday, Wednesday, and Friday mornings at the gym. Plus, Monday evenings from 4:00pm – 7:00pm and Tuesday afternoons for the aquatics program.  I hope you’ll join us!

Where:
Wisconsin Metal Parts – Westmound Building
MS-Just Keep Moving, Inc.
W228N791 Westmound Drive
Waukesha, WI 53186

Exercise Programs
These classes are aimed to get everyone exercising together.  I like that word “together” 😊.  We’ll need help from volunteers before and after the cardio class on Wednesdays and Fridays to get members on and off equipment. All are welcome and encouraged to join…friends with MS, volunteers, and caregivers.

Monday Mornings
8:00am – Rebounding Class
9:00am – Nutrition Program – Friends with MS, caretakers and volunteers are encouraged to engage.  Here’s last week’s presentation:
Nutrition link: MS 2025.08.11 Seasonal and Local.pdf

Monday evenings (open from 4:00pm – 7:00pm)
5:00 pm: High intensity interval training (HIIT)
5:30 pm: Standing balance
6:00 pm: Seated balance

Tuesday afternoons
1:00 pm – 1:45 pm:  Aquatic exercise program held at Wildwood Lodge – Pewaukee
2:00 pm – 2:45 pm:  Aquatic exercise program held at Wildwood Lodge – Pewaukee

Wildwood Lodge has a lift available to get people in wheelchairs in and out of the pool safely

Wednesdays
8:00am – Rebounding Class
8:30am – 9:00am: Cardio exercise
Location: in the big room using aerobic equipment in front of big TV
Pick your favorite piece of equipment to use, bring a water bottle, and arrive a few minutes early to get the equipment set up to your height.
9:30am – 10:00am:  Seated Balance
10-10:30am: Cardio exercise
Location: in the big room using aerobic equipment in front of big TV
Pick your favorite piece of equipment to use, bring a water bottle, and arrive a few minutes early to get the equipment set up to your height.
10:30am – 11:00am:  Seated / Standing Stretching Class

Fridays:
7:00 – 8:45am:  Bike Ride from Nettesheim Park – Pewaukee – see address below
9:30 – 10:00am: High intensity interval training (HIIT) body weight circuit class. Great for those who aren’t attending Friday morning bike rides and want to get their heart pumping! Geared to intermediate to advanced ability level. Class may be indoors or outdoors depending on weather. Find Dr Kate at the start of the class time.
10:00 – 10:30 am: Seated balance class
10:30 – 11am: Standing balance class
Pick the class / classes you feel most able and comfortable participating in. We will have chairs set up to sit on and/or use for balance support. 

Email Dr Kate Kern at kborn1234@gmail.com with any questions.

Friday Morning Bike Rides
We will be riding Friday morning as long as it’s not raining and above 45 degrees.  As we get into September and hopefully October, every Friday morning ride is a bonus.  It looks like we should have a beautiful ride this week.

 Please note that there is construction on Hwy SS.  There will also be detour signs.  You will have to either come in from the route we usually ride by the lake or from the west.  Please leave your home early and allow a little more time for the construction detour.

We will be meeting Friday morning at 7:00am at Nettesheim Park in Pewaukee.  It’s on the SE corner of Hwy SS and Oak Street.  The GPS address is:  N26W27495 Prospect Ave, Pewaukee, WI 53072.

Come a little early so you can get your bike out of your car and be ready to ride as close to 7:00am as possible.  We’ll ride until about 8:45.  Let’s ride and have some fun!

For those who wish you could join us but can’t; please know we have you in our hearts on these rides.  We’re riding with you and for you.  I hope you too can join us someday.

Educational Sessions

Friday, September 26th 11:00 – 12:00pm: Members, Holly and Debbie, will host a talk about “life hacks” while living with MS. This will include tips, tricks, gadgets, tools, and/or techniques for making life a little easier while living with MS. If you have a “life hack” to share, please bring it to the talk or send a picture and description to Kate at kborn1234@gmail.com

Future topics could include: emotional health, nutrition, yoga, tai chi, wellness topics, safe use of gym equipment for your body, best exercise for you and more.  What topics would you like to see?  Please let Dr Kate, Joan, Traci, Ricky or Dan know.

Prayer Group  We’ll be having our prayer group Wednesday from 11:00am – noon.
I just love the way we share, pray and laugh together while we witness prayers being answered weekly.  It’s truly amazing!

Thanks goes to God and to everyone that joins us.  Let’s get together to share, listen, talk, give thanks, and pray however God leads us.

MS-Just Keep Caring – Our Caregivers support group will be the first and third Friday of each month from 10:00 – 10:30am.  The next one will be this Friday, September 5th, 2025.  If you’re a caregiver of someone you love with MS, please join us and share your experience of caring for your loved one.  This has been very helpful for many.  Thanks to all who participate!

Our Facebook page is private.  That means you’ll need to join if you want access to all our fun and progress.  We’re now at 646 members.  That’s awesome!   https://www.facebook.com/groups/2639832389489709

Our Facebook page is active and fun.  Lots of people are doing more and sharing their journey on Facebook.  Feel free to join, post and share your experiences and comments.

There were some awesome pictures, videos and comments shared again this past week.  Thank you to all who are sharing!

Metals for MS
Thank you to all who brought in aluminum cans, gutters, copper, etc.  Please keep bringing them in…you are helping us.

Parking
If there are able-bodied people willing to park across the street in the Acuity lot so people with mobility challenges can park in our lot, please do so.  We want to make it easy for people with mobility challenges to park and get into our building safely.  Thank you for doing that!

Gym Open and Close Procedure
If you’re the first to come or the last to leave the gym, please use this procedure for opening and shutting down.

Open and closedown procedures.docx

Thai Massage with Ricky and Nyani
Ricky will be here on Wednesdays doing Thai Massage.
Nyani will be here on Fridays doing Thai Massage

Our goal is to serve as many people who come to the gym consistently as we can with these Thai Massage services.  Going forward we will be doing a rotational schedule to accommodate as many people as we can who need and want a massage.

There are some guidelines written up at the gym.  Please respect the guidelines so we can serve as many people as we can.  Please sign up according to the guidelines.

Here’s a link to the guidelines:  Thai Massage at MS-Just Keep Moving

Reiki on Wednesdays and Fridays
Reiki is available at the gym, for FREE, on Wednesdays (Mary B, Jill K) and on Fridays (Linda C and Mary R), 9:30am until noon. Sessions typically last 20-30 minutes. Sign up for a session on the white board.

Reiki (ray-kee) relaxes the body so that healing can occur! The “magic” of Reiki has helped some of our members with pain, insomnia, constipation, and so much more! Try it the next time you are at the gym!

Inspirational Humor with Adam Wollert
We’ll be having our inspirational humor zoom call with Adam again next Tuesday.  Adam is a gift to all of us.  Thanks to all who joined us today!

Please join us if you can.
Tuesdays @ 1:30PM
Here’s the link to join us…I hope you do!
Join Zoom Meeting with this link

https://us02web.zoom.us/j/9431389152?pwd=bWlYbFNaazVnM1M1cWxWMitlODdXUT09

Meeting ID: 943 138 9152
Passcode: 3qP2hu
Phone:   1-312-626-6799

Let’s reach out
I encourage you to share a smile and encouragement with someone.  Perhaps you could call someone that you have not talked with for a while just to say hi and see how they are doing.  We all could use a little extra love and encouragement.

MS is tough.  Let’s have faith, remain calm, be flexible, help each other and learn as much as we can about the challenges of each day as we make good choices and take action.

Let’s keep moving, smiling, and loving 😊  It helps!

In God We Trust…we are in good hands.
Dan
Our Website:  http://msjustkeepmoving.org/

P.S.  It will be hard to beat the pictures I shared last week.  One thing I really like about nature photography is that you’ll never take the same picture twice.  You might get the same subject but the lighting will be different, the background, the angle, etc.

This little American red squirrel visited us.  Kind of cute 😊

I stayed pretty local this week. I saw a praying mantis in our backyard praying.

I think this might be the first time I did a photo shoot with a praying mantis for a subject.

If you look real close, it’s kind of cute.

I went for a walk at Lapham Peak early in the morning.  The fall colors are starting.

Each week should be different going forward.  It’s a great time of the year to go for a hike and enjoy the changing colors…especially early in the morning as the sun is coming up.

There were quite a few deer wandering around at Lapham Peak

This guy looks nice with the yellow colors in the background.  This guy still has velvet on his antlers.

This guy is a little more mature.

I thought this little one is a cutie.

This one was just hanging out.  I was pretty happy with the number of deer I saw in one morning.

We had this guy visit our house this week.  It’s hard for me to get good pictures of spiders.

Donna requested more sunrise or sunset pictures.  We had a nice sunrise on our bike ride Monday morning.

Here it is without the bike.  Not bad for a silly cell phone picture, right Dr O?  I wish I had my good camera.

For those who can’t get out and enjoy nature due your challenges with MS…my heart is with you.  You are with me every time I’m out there.  I enjoy being out there and I also enjoy sharing with you.  I know how hard it is not to be able to get out and enjoy nature.  Let’s enjoy nature and God’s beauty together this way.