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Wednesday and Friday Workouts – ‘Combined compression, elevation, movement and breathing’

Friends,

 

Rick is adventurous!

After JoAnn’s presentation on lymphedema, we decided to combine some of the techniques we learned.  We combined compression, elevation, movement and breathing into one 20-minute session with Rick Talbert whose MS and Parkinson’s combo has been very challenging.

 

After one of the students at Bryant & Stratton College demonstrated this for Rick, Rick said, sure, let’s give it a try.  With some help from some volunteers, we were able to get Rich on the table we can elevate.  We put his legs in the compression pump and we put the chi machine under his ankles to add movement.  While he was doing this, we encouraged Rick to do the deep breathing exercises we learned about from JoAnn.

After Rick was done, we asked if he felt any different.  He said he really didn’t which can be taken either way.  He could have felt nauseous, fatigued or weak and perhaps we wouldn’t have felt it was beneficial.  We were hoping he would feel much better but that wasn’t the case either.  We asked Rick to try walking now.  He wasn’t real excited about it at first because he just went through this strange experience.  We all know Rick, he agreed to give it a try.

 

Much to Rick’s surprise and to all of our surprise, Rick walked 150 feet.  The entire length of the building with a fairly long stride and no rests.  Rick was happy and we were certainly happy for him.  We’re excited to see if he was just having a good day or if he’ll be able to do it again.  That’s the longest distance Rick has walked at one time without a rest in quite a while…at least a couple years.

 

Well done Rick!

 

Can we have fun when we exercise?

Cal and Pam sure were having fun when they were doing it together.  Exercising alone isn’t as much fun as it is doing it together. 😊  There’s that word again…together.

Outdoor Walking Opportunities

Our 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.

 

The leaves are just starting to change.  We should have different fall colors each week as we go forward for a while.  It’s a beautiful time of the year to be out there.

 

These are on Thursday mornings starting @ 6:00am and ending between 10:00am and noon.  You don’t have to start at 6:00.  You can meet up with us at any time during that time and walk as far or short of a distance you want.  Just let Joan, Pam or me know and we will circle back to meet up with you.  We keep our phones with us on these walks and communicate that way.

 

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 will join us at some level.

 

Nutrition Program

It made me happy this week to learn that the nutrition program went on even though Janine was not there and we had great attendance.  When we started this, we were hoping we would build a community around nutrition.  I’m thankful to hear that is happening.  I hope it continues to grow and more people benefit from it.

 

This week our nutrition group discussed the dill spice, benefits of it and how you can incorporate it in your life.  Janine even included a recipe for dill dip.

 

Here’s a link to the handout  https://drive.google.com/file/d/1bR6OJqSWUa_kL5SYRewM5B3qEacDMnwS/view?usp=sharing

 

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!

 

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 – Sandy

Sandy is very new to the gym.  If you have not met her yet, I would highly encourage you to introduce yourself and see how excited Sandy is to be making such amazing progress so soon.  Sandy is fortunate that her body is responding so positively to the work she is putting in.  I am happy for you Sandy and looking forward to your progress as we go forward.

Ed and Adam’s Podcast

Adam and Ed touched on some sensitive subjects on this podcast and ended on a light and silly note after Cal joined them.


Here’s the link:

Lots of Laughter 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 another beautiful ride this week.

Last week was interesting as we started in the fog.  We rode on the trails for safety until the fog started to lift.  The fog burned off before the ride was done.  I’m impressed with the amount of people that are challenged with MS that continue to show up…even in the fog.  It was a nice ride.

 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 Friday, September 19th, 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 649 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.  I saw this little guy over a hill and thought the changing colors were nice.

I like the light shining through the trees at sunset.

The sandhill cranes must think stretching is important…it’s important for us too.

This little guy was keeping himself very busy.

This is the same spider as last week only I caught it while the sun was setting.  Sorry Kelly!  I know you don’t like spider pictures.  They are part of nature and I thought the sun in the background gave it a nice effect.  I just had to share.

While we’re on the subject of spiders, I saw these wild looking flowers so I thought I would try to capture their uniqueness.  When I looked up what they were, they are called a Spiny Spiderflower.  Kelly, you’re probably ok with this type of spider, right?

I didn’t have a lot of new nature pictures to share this week so I went out in the backyard and lit a fire tonight.  There’s something about campfires that are soothing and put me in a good mood for thinking.

While I was out there, I thought I might as well capture some of the beauty of the sunset and share that as well.

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.