15 in 15 Challenge: Week 12

March 23rd, 2015 | Posted by admin in Wellness - (0 Comments)

This week…take 15 minutes to schedule your preventative exams.

Preventive health care can help you stay healthier throughout your life. For many people, certain preventive health care is now free, with no copays or deductibles. Learn about the preventive care that you and your loved ones need and ask your healthcare provider what health care you need to stay healthy.

What is preventive care?

Preventive care includes health services like screenings, check-ups, and patient counseling that are used to prevent illnesses, disease, and other health problems, or to detect illness at an early stage when treatment is likely to work best. Getting recommended preventive services and making healthy lifestyle choices are key steps to good health and well-being. Below is a preventive care guideline. Please note: The guidelines do not supplant clinical judgment or the needs of individual patients. All preventive guidelines should be discussed with your health care provider.


15 in 15 Challenge: Week 11

March 16th, 2015 | Posted by admin in Lifestyles - (2 Comments)

This week…take 15 minutes for personal development

What is personal development?

Personal development is the process of a person improving his or her habits, characteristics, routines, attitudes, or practices in an attempt to improve his or her lifestyle or business ethic. The benefits of personal development can vary significantly depending on what type of development activities are undertaken.

Personal development includes the following activities:

  • improving self-awareness
  • improving self-knowledge
  • improving or learning new skills
  • developing strengths or talents
  • improving wealth
  • spiritual development
  • identifying or improving potential
  • building employability
  • enhancing lifestyle or the quality of life
  • improving health
  • fulfilling aspirations
  • defining and executing personal development plans
  • improving social abilities

Benefits of personal development

  1. Self-awareness. You will get to know the “true” you. If you want to achieve a successful, happy life, you need to design a life based on who you are.
  2. A sense of direction.
  3. Improved focus and effectiveness. When you become clearer about your sense of direction, it becomes easier to prioritize tasks.
  4. More motivation.

Resources for personal development:

  • Books
  • Podcasts
  • Blogs
  • Workshops/Seminars

Making that commitment to personal development is the first step on the path to personal fulfillment.

Dental Hygiene 101

Michelle JardingBy: Michelle Jarding, Dental Hygienist at Sensational Smiles in Sioux Falls, SD

Oral health is an intricate part of our body’s overall health. As a society, we know it is recommended that we get our teeth cleaned and examined a minimum of two times per year, but do we know why this is so important? Here is a brief summary of why maintaining your oral health is so crucial!

There are two types of diseases that can form in the mouth. These diseases can form even if you are seeing your dentist or hygienist on a regular basis.

Disease #1 is called gingivitis. If your gums bleed when you floss, brush, or get a professional cleaning, you have some degree of gingivitis. The hygienist will inform you if your infection has spread to the bone around your teeth.

Disease #2 is called periodontal disease. This is an active infection in your mouth that destroys bone if not stabilized by regular brushing and flossing. Periodontal disease can lead to early tooth loss. One of the easiest ways to prevent this from happening is to make sure you are seeing your hygienist regularly and following the care plan that he/she creates for you. Various studies have shown a possible link between periodontal disease and heart health!

The mouth is the port-hole to our entire body; we need to keep it healthy to help keep our entire body healthy.

15 in 15 Challenge: Week 10

March 9th, 2015 | Posted by admin in Lifestyles - (1 Comments)

This week…go to bed 15 minutes early each night

Count sheep, listen to soft music, do whatever it takes to get a good night’s sleep. It’ll be worth it to the people you live and work with…and it just might save your life!

Studies show that not getting enough sleep or getting poor quality sleep on a regular basis increases the risk of high blood pressure, heart disease, and other medical conditions.

So how do you know if you are sleep deprived?

  • You need an alarm clock in order to wake up on time
  • You rely on the snooze button
  • You have a hard time getting out of bed in the morning
  • You feel sluggish in the afternoon
  • You get sleepy in meetings, lectures, or warm rooms
  • You get drowsy after heavy meals or when driving
  • Need to nap to get through the day
  • You fall asleep while watching TV or relaxing in the evening
  • You feel the need to sleep in on weekends
  • You fall asleep within five minutes of going to bed

If you answered yes to one or more, try some of these helpful tips this week:

  • Wake up at the same time every morning—including weekends!
  • Limit caffeine during the day and especially after 3:00PM
  • Avoid napping after 3:00PM
  • Avoid large meals at bedtime
  • Limit TV before going to bed—instead, engage in some light reading
  • Dim the lights in the house an hour or two before you go to bed
  • Keep the bedroom cool, quiet, comfortable and dark

Wake up feeling refreshed and ready for each day!

Tony Thompson is a trainer and the owner of Complete Fitness in Wagner, SD. As a former collegiate athlete and professional trainer, his insight in the fitness industry has engaged his members to powerful results. Tony has had experience working with all walks of life and is excited to bring you his take on getting South Dakota to be its healthiest version.

It’s Never Too Late To Start

First off, age is just a number my friend and you can let that number dictate your life or you can get those old knees moving and feel young again. If I ask you the question, “Would you like to be able to run around with your grandkids and keep your independence?”, 100% of you would say yes. Now there is no magic pill that makes that possible, your inner drive is that magic. The day that you decide “you know what, I need to stop making up excuses” is the day you will start extending your life. Now before you go buy your new workout clothes and dust off those old leg warmers, there are some tips I will share with you to make sure you’re successful in this weekly endeavor.

  1. Make sure you warm-up and cool-down before each exercise/walk. Even though your pride says “shoot I still got this”, you are not a 17-year-old spark plug bouncing around. A nice warm-up that consists of holding a variation of stretches for 10 seconds and a similar cool-down will help keep you from unwanted injuries.
  2. Find some good shoes/orthotics. Those old school Nike pumps that might be stored in your closet won’t cut it anymore, so go buy yourself something comfortable to put some miles on. The reason I add orthotics in is a ton of people tell me about small issues they have with their feet/ankles/knees and this could be amplified with age and excessive weight so I would look into them just to avoid nagging issues with your body.
  3. Find a program that you can maintain. To my guys reading this, don’t go in and try to bench press 300lbs and hurt yourself… maybe find a toning program that will help with those problem areas where you store your fat and that program may be able to help you with that elusive six pack you once had,. Also to help build some self-confidence, go ahead in and work that “gun show” because it will all be worth it once your lady squeezes on your arms. To my ladies reading this, if you’re trying to slim like most, realize that correct dieting goes a long ways and when paired with cardio and body weight workouts, your results will be phenomenal. Now realize your current look wasn’t achieved in one day, so the worst thing that you can do is crash diet and over commit to working out. Remember that this is a marathon not a sprint.

So if you’re ever thinking “I am too old to start working out”, just think of yourself as an expensive bottle of wine, you’re getting better with age, and the best has yet to come.