Be Well - Winter Lights Night Is Here!

By Sara Grassmeyer
Wellness Coordinator

Hello and welcome to one of the first events this holiday season. Winter Lights is going to be an event to remember and a great place to spend time with family and friends. From the Welcome Tent to the local school Art Show, there is something for everyone and plenty of activities for kids and parents. Cookie decorating, craft making, a glimpse of Christmas in 1875 and my very own Wellness Tent will enliven your holiday spirit and increase your heart rate. Speaking of the Wellness Tent: you will be able to challenge your family to a step-off and try some partner fitness activities like trunk rotations. Don’t know what those are? See you in the tent.

Make sure you bring comfy shoes and dress warm, it is bound to be chilly, but as long as you’re MOVING you will be just fine! Jog in place, shuffle from side-to-side, initiate squat contests with a partner, keeping warm is great motivation for movement. Whatever your reasons for fitness, find time (15 minutes at LEAST) every day to increase your heart rate and exercise. 

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.

Be Well - Yum-oh!

By Sara Grassmeyer
Wellness Coordinator

What have you eaten today? What about yesterday? How carefully do you track the amount and kinds of food that you feed your body? It is so easy to rush from place to place grabbing food as we go versus taking time to feed our body with nutritious foods. So, you’re in the car, you have screaming kids, you have an appointment in three minutes (you’re at least fifteen minutes away) and everyone is hungry… what are you supposed to do?

The simple answer is to make a plan for what you will eat before you go to the grocery store. Include snacks and beverages in your plan so that you will consistently choose healthier options than when you’re in a hurry. Bringing a piece of fruit and water has the potential to save your daily calorie consumption by at least 500 calories and better prepares you for minor emergencies. Eating high fiber high protein snacks like peanuts, an apple with peanut butter, carrots with hummus or a fiber/protein granola bar can help to make you feel full and stay that way longer.

I challenge you to make a complete menu for every day next week (breakfast, snacks, lunch, dinner, dessert and beverages) and make a complete list for when you grocery shop. I wouldn’t be surprised if you shopped more efficiently, felt better prepared for the week and saved some cash.

Enjoy your weekend. 

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.

Be Well - Burn Those Calories

By Sara Grassmeyer

Wellness Coordinator

As we embark on another beautiful fall weekend, I urge you to get outside and enjoy the weather (while it lasts). Here’s a simple exercise routine using materials found at your local park. Go at your own pace and check in with your body to ensure you are having a good time, exercising safely and burning calories.

Complete entire circuit (steps 2-8) three times and remember to push yourself!

1.       Warm-up. Start with a light jog/brisk walk around area. Gradually increase the speed and your heart rate (you are able to speak sentences, but feel your breaths increasing).

2.       Squats. Find a park bench, with your knees shoulder width apart and toes facing forward, put your body weight in your heels and lower until you barely feel the bench under your bottom. Repeat 10 times. Make sure you can see your toes the entire time you squat and keep your chest raised.

3.       Lunges. In an open space, perform walking lunges. Keep the front knee bent at a 90^o angle and eyes looking forward. 10 lunges both legs (20 total).

4.       Cardio Break. 20 jumping jacks, modify as necessary (low-impact version: raise your right arm and step out with your right leg, alternate).

5.       Dips. Back to the squat park bench, with your fingers facing forward and bottom on the bench, step out from the bench and lower your body so your elbows are at a 90^o angle. Repeat 10 times. The closer your knees are to your body the easier, try stepping your feet all the way out so your weight is in your heels.

6.       Pushups. Reverse your position on the bench and face your fingers forward. Lower your chest to the bench and push up. Play with your foot position, the further they are from each other, the easier this move will be. For a challenge, stack one foot on top of the other or move your hands in closer together.

7.       Cardio Break. 1 minute football run/fast feet. Challenge yourself; this is the last cardio interval!

8.       Core. Head to the swings, with your elbows on a swing (carefully) step out with your feet and hold a 1-minute plank. For a challenge, stack your feet or try this balanced on one foot. Still need more challenge? Turn that plank on one arm and balance on one elbow and foot.

Enjoy this workout! Email me how you felt and what you did to make this routine personalized for YOU! sgrassmeyer@porterco.org

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.

Be Well - Balance

By Sara Grassmeyer
Wellness Coordinator

Balance, a word we hear often. This week, at least for me, has been an interesting test of balance. Whether we are working, exercising, cooking, cleaning, eating, socializing or just relaxing, I think it is important to check in with yourself and make sure your head and heart are where your feet are.

I know we all work and have plenty of daily obligations, but what have you done for just YOU today? Have you made a special lunch, spent an extra few minutes exercising, taken a detour on the way home/to work just to shake things up? During your special moment are you checking things off your list or are you savoring this unique opportunity you have rewarded yourself? In spending a few minutes reflecting on your week, I think you will agree that you need a little “ME time.” Take it. It is only going to make you a better spouse, employee, sibling, friend, relative, person when you allow yourself to spend some time doing something you love or need.

Though these special moments are easier to describe than to actually create, please take time this weekend to celebrate yourself and to help recharge the batteries and support yourself to be the best version of your fantastic self. Once you set aside time this weekend, commit to honor yourself throughout next week. You deserve it.

Be Well.

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.

Be Well - A Guide to Healthy Living

By Sara Grassmeyer
Wellness Program Coordinator

Hello Porter County!

My name is Sara Grassmeyer and I am the Wellness Program Coordinator for Porter County Parks and Recreation. I graduated from the Colorado School of Public Health in 2011 with a Master’s Degree in Public Health- Community Health Education. My husband and I moved to beautiful Valparaiso, Indiana from Boulder, Colorado when he started law school at Valparaiso University this fall. We love it here and are having a great time learning the culture and resources available to help us acclimate to an entirely different environment. This blog is designed to help you see what’s new with our programs, introduce you to different forms of exercise in your community and motivate you with tips to help you lose weight, maintain health or BOTH.

This week, I want to invite you to visit choosemyplate.org. This website is an online resource that provides tips on eating well, helps you to understand the resources your body needs on a daily basis and allows you to track your meals to see where your energy balance lies.

Begin your exploration by signing up for an account. Having an account will enable you to enter all of the food you eat every day. Choosemyplate.org analyzes your diet, tells you the nutrients you are lacking/ overindulging and describes the importance of daily food variety. Include information about your physical activity. To lose weight and maintain health it is important to understand a very simple equation: you must expend more calories than you consume. It’s that easy.

So, see where you stand, analyze your diet and consider this tool a friend in your health journey. Both diet and exercise are critical to a healthy lifestyle and I am excited about beginning this journey together.

Love and Health,

Sara

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park, including an Outdoor Circuit, and Nordic Walking, which both take place at Sunset Hill Farm on Saturdays from 8 a.m. to 10 a.m. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.

Getting to know Horticulturist Matt Brown

Magnolia tree at Brincka Cross Gardens

Matt Brown began working as the horticulturist at Porter County Parks and Recreation earlier this summer. Since then, Brincka Cross Gardens has transformed and improved exponentially. He has spearheaded efforts to clear invasives and reclaim the gardens as some of the most beautiful and unique in the area.

We recently had the chance to talk with him about his efforts. Here are some of his thoughts.

What work have you completed so far at Brincka Cross Gardens?

With the help of our volunteer gardeners we have been able to reclaim much of the original gardens from overgrowth and invasive plants.  These areas include:  the Rhododendron Garden, the Daylily Garden, the Ornamental Grass Garden, The Spring Garden (which contains naturalized hostas, a witch hazel grove, a willow oak,  magnolias, and American Holly trees), as well as much of the Hosta Garden. We also have begun identifying and mapping the flora in the park, and replacing the various plants lost over the years to predation, severe weather, and neglect.

What are your plans for the next year at Brincka Cross Gardens?

Our goal for 2012 is to continue to implement the Brincka Cross Master Plan. This will include continuing to identify and map the flora at the park; restoring, as best we're able, the original gardens; the design and creation of new gardens (Woodland Garden, Fern Garden, Sky Garden, etc.); and the creation of walking paths throughout the park. We also hope to expand our volunteer program with such ideas as adopt-a-garden or possible design-a-garden. Also, we are planning to begin integrating sculpture and other art into the gardens.

What interested you in working with Porter County Parks and Recreation?

Originally my interest in working for the Parks Deptartment was mostly with the restoration and development of Brincka Cross, and the horticultural challenges that presented.  However, since I have been here, I have become very excited about the overall vision for the park system.  And I believe the department has the plan and people to implement that vision. It is fun to be a part of.

What are you most looking forward to next year?

I’m looking forward to working on the Community Garden project at Sunset Hill; and also working with Matt Howton to begin the wetlands restoration at Sunset Hill. But I'm most excited about continuing the restoration and development at Brincka Cross.

What are your overall thoughts on the position and work you are doing so far?

The work at Brincka Cross has been challenging and interesting. Hardly a day goes by I don't see a plant or creature I've never or rarely seen before. I'm often awed by the knowledge, creativity, and  foresight of the original owners of the property must have had to create the landscape here.  The volunteers at Brincka are great - eager, hardworking, and conscientious, and save me many hours of work.  The Park Deptartment staff are also great, easily the most creative, cooperative, and genuinely nice group of people I've worked with. 

Meet our new Wellness Coordinator!

Sara Grassmeyer

Sara Grassmeyer is passionate about spreading health and wellness education throughout the community. As the new Wellness Coordinator at Porter County Parks and Recreation, she has used this enthusiasm to create several new fitness programs that are beginning this in September. 

“I have learned that the community of Valparaiso has an immense amount of pride,” Grassmeyer, a native of Colorado, said. “People love it here and want to see local resources maximized, so it is my job to help highlight the natural beauty and attract people to enjoy their favorite activities, while learning new skills along the way.”  

All of the new wellness programs being offered by Porter County Parks and Recreation are taking place at Sunset Hill Farm County Park, 775 Meridian Road in Valparaiso. The scenic outdoor environment, combined with exercise that is ideal for any skill level, makes for a unique community resource, Grassmeyer said.

A Sunset Striders program begins on Tuesday, September 20, and takes place every Tuesday and Thursday through Nov. 10 from 4 to 5 p.m. Participants spend an hour walking the various trails at Sunset Hill Farm, enjoying nature while improving their overall fitness.

An Outdoor Circuit focusing on cardiovascular and muscle endurance will take place on Saturdays, Sept. 24 – Nov. 12, from 8 to 9 a.m. at Sunset Hill Farm, and a Nordic Walking class will also be offered on Saturdays, Sept. 24 – Nov. 12, from 9 a.m. to 10 a.m.

All three of these programs are led by Grassmeyer and cost $30 for an entire eight-week session, or $5 per drop-in.

Grassmeyer is a certified American Council on Exercise Group Fitness Instructor. She said people of all skill levels and abilities should feel welcome and comfortable participating in any of the Fall Fitness Programs.

“My vision is to see our wellness programs continue to grow and appeal to all members of the community,” Grassmeyer said. “As an instructor, my goal is to provide the tools and education so that participants are comfortable taking my ideas and transforming them into what works for them.”

For more information, or to register, contact Sara Grassmeyer at 219-707-8281, or sgrassmeyer@porterco.org.