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Wednesday and Friday Workouts – ‘Great Job Rick’!

Friends,

How did Rick do last week?
Last week, I shared how Rick responded to the inversion, compression, movement, and deep breathing all at once, which was pretty incredible.

If you missed it, you can read about it here:  https://msjustkeepmoving.org/wednesday-and-friday-workouts-combined-compression-elevation-movement-and-breathing/

This past week, on Wednesday, one of the PTA students from Bryant & Stratton College did the same thing with Rick only she had him walk first as she timed him walking.  She did this before the therapy and then again after it.

Rick walked 100 feet before the therapy and it took him 30 minutes to do that.  She did 20 minutes of the therapy with Rick and after it, he walked 150 feet in 10 minutes.  That’s amazing, especially after knowing how fatigued he was after walking the first 100 feet.

On Friday, Rick tried walking when he first got here and he couldn’t walk at all.  He decided to try each of the therapies individually to see if we could learn which was the most effective.  At first, he put the compression machine on his legs and he was able to walk about 80 feet afterwards before he was too fatigued to go any further.  Then he put the motion machine on as he laid flat with no elevation this time.  After he did that, he was able to walk 150 feet before he was too fatigued to go any further.  What’s that telling us?  It appears that both modalities help and the motion machine was probably a little more effective.

With Rick’s will and determination, hopefully, we’ll see him make long lasting progress and be able to share it with others as we go forward.

Thanks for being a trooper Rick and helping us learn!  I’m so happy you are responding well to it benefiting from it.  We won’t mention the T-shirts you would like to have made on this e-mail but feel free to ask Rick about them when you see him 😊.

With Rick, we are applying what we learned from JoAnn Schmitz’s presentation a couple weeks ago.  Thank you JoAnn!  Here are more links that JoAnn shared with us after her Lymphatic system presentation.

Short video to show how to put compression socks on

https://youtube.com/shorts/4corsAF0KeU?si=-2QzKg1FJ9c3RtYP

Video showing how to put compression socks on with a Steve sock aid device

https://youtu.be/pryKh9m-IPo

Lymphatic System Explained In Simple Words

https://youtu.be/eWUAB194qhU

How To Put on Compression Stockings Easily- By a Lymphedema Physical Therapist

https://youtu.be/-g-8b2TFD6Q?si=XpyaH4oEO7DmQTFw

JoAnn’s Presentation

https://drive.google.com/file/d/1GrmKIvugMDLEBtOzy6jpcDiY-1LQvKcx/view?usp=sharing

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.  That sounds simple but walking seems to fire our MS symptoms up until we get used to it.  With MS…it’s a challenge.

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, especially as the sun rises.

These walks are on Thursday mornings starting @ 6:00am and ending between 10:00am and noon.  You don’t have to start at 6:00am.  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 the program and from each other.

This week our nutrition group discussed the spices cassia and cinnamon.  The benefits and risks of them and how you can incorporate them into your life.  Janine even included a recipe for Mayan Hot Chocolate.  That sounds good…if you make it, please share 😊.

 Here’s a link to the handout  https://drive.google.com/file/d/1OzEetqPUvFtDSFdPHkUFEmftifJene4c/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 – Anne Moore
Anne has been very consistent lately and doing well. Walking 5 miles per day is impressive! We are fortunate to have people like Anne with us.  Anne and her daughter also had the videos made for us at the beginning of the year.
Here’s link to the one-minute introduction:  https://www.youtube.com/watch?v=3guLEqt6yMQ
Here’s a link to the two-minute video:  https://www.youtube.com/watch?v=IGMv2npfxoU
Her’s a link to the 6-minute video (My favorite):  https://www.youtube.com/watch?v=D5AAhDjlc8I&t=67s

Ed and Adam’s Podcast
Adam and Ed did this podcast about Adam.  It was a nice random group conversation.

Here’s the link:

All About Adam 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.

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

Friday, October 10th 11:00 – 12:00pm: Gregory Borden presents the difference between a Million, Billion, and Trillion (a sense of scale).

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, October 3rd, 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, brass, 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 was over by the Mississippi River this week and up in northern Wisconsin with a good friend.  I saw this pair of love birds by the Mississippi.  They were pretty content in the tree with each other.

This great blue heron was fun to watch

Apparently, it was a little hungry.

Hard to believe it swallowed it whole…but it did.  No beer batter or anything.

They have a large wing span too.

When we were up in northern Wisconsin, we enjoyed some of the fall colors starting.

This leaf was interesting with the reflections around the edges.

The clouds were interesting as a storm rolled in

It sure was beautiful right before it rained.

This colored leaf had a raindrop hit right next to it.

After it rained, some of the leaves had some nice water bubbles on them.

Did you take in the lightning display in last night’s storm?  I know it’s not recommended but I thought I would go out in the trees to see if I could get a picture of it.  This picture doesn’t do it justice…it was really bright as the whole sky kept lighting up like a strobe light.

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.