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Friends & Family Friday: National Hamburger Week and BBQ Day
This Friends and Family Friday has lots to celebrate...this week is #NationalHamburgerWeek and tomorrow, May 16, is #NationalBBQDay!
We wanted to share with you an EASY grilled hamburger recipe from the kitchen of our very own Rec Superintendent, Julie Dorshak!
Week of May 25
Family Boot Camp Series
Week of May 18
Learn to Skate: Off-ice Challenges
We might not be able to be on the ice right now...but that doesn’t mean we can’t practice and prepare those skills from home. We’ve been inspired by our Partner Learn to Skate USA who has created several off-ice challenges over the past few weeks to help members stay active.
Our very own Learn to Skate Instructor Melissa took on a couple of these challenges. You’ll see her demonstrating four figure skating poses and two skating exercises - take a look:
Can you match Melissa? Want to try more? Cool...we are sharing each challenge from Learn to Skate USA with you today! Each one can be completed via a printable PDF!
- Off-Ice Challenge: Create the Ultimate Workout Bracket: https://medium.com/learn-to-skate-usa/2020-march-skating-madness-put-your-skills-to-the-test-12289c5a18b4
- Take the Fit-25 Bingo Challenge: https://medium.com/learn-to-skate-usa/take-the-fit-25-bingo-challenge-bcf03ccaf8d7
- Name Drop: Challenge Your Friends to an Off-Ice Workout: https://medium.com/learn-to-skate-usa/name-drop-challenge-your-friends-to-an-off-ice-workout-50ae1a361b4c
- Sweat and Stretch: Improve Your Flexibility: https://medium.com/learn-to-skate-usa/sweat-and-stretch-improve-your-flexibility-e26982bcc7ff
- The complete set of challenges they’ve creted thus far can be found here: https://medium.com/learn-to-skate-usa/get-moving-for-national-fitness-month-d0e7626fcf6b
What are you excited to try first? No matter what you do, we hope you have fun! Take Care.
Friends & Family Friday: May is Water Safety Month
Happy Friends & Family Friday! May is Water Safety Month and we have a helpful RECREATE REMOTELY water-themed video to share with you!
In the spirit of Water Safety Month, we are bringing you another edition of Aquatics at Home. Our very own Grove Aquatics Coordinator, Maddy, will show you how to be safe in and around water with life jackets. Learn how to pick the right life jacket for your infant or child.
Stay safe if you have plans on the water this holiday weekend. We are all in this together. Have fun! Take Care.
Aquatics at Home: Choosing a Life Jacket
With Grove Aquatics Coordinator, Maddy
Mind Body Thursday: Life-force Energy
Today’s Mind Body Thursday focus is life-force energy. Do you know what yours is? Did you know that Mind Body exercise focuses on keeping this life-force or energy in balance?
Is there an area of your body that feels tight? Are things just not going right for you today? Do you need to destress?
Tai Chi and Qigong are practices which help establish and maintain balance with life-force energy. It allows us to slow down and focus on releasing areas of our mind and body that seem to be “stuck.”
Please enjoy a Tai Chi video with Grove Instructor Eileen to warm up the body and then follow with a Qigong video by Grove Instructor Dayne with guidelines for moving with purpose.
Tai Chi warm Up with Instructor Eileen
Qigong with Instructor Dayne
Enjoy. Take care.
Motivation Monday: ROLL with it
Complete Stability Ball Workout with Fitness Coordinator Amy Crary
The workout is 45 minutes split between 7 short videos: https://www.youtube.com/channel/UCc15PGWQCA5Jf-tCYCueqqg.
*Please note: The video content is the property of the City of Inver Grove Heights. The City of Inver Grove Heights and its staff do not acknowledge any risk or responsibility for the health and safety or property of those choosing to view and execute the content in these videos.
Week of May 11
Mind Body Thursday: Connection
It’s Mind Body Thursday and we are asking "How do we create connection in our lives?" Social distancing leaves us hungry for connection. Masks cover our face when we are out, leaving our smiles hidden from view. Telecommuting and video chats challenge our traditional way of connecting.
Here are some tips to create connection while on a video or call:
- Utilize positive body language, sit tall, lean in, uncross arms and dress for respect.
- Minimize distractions: silence the phone/email notices, close the blinds, clear the clutter and if possible close the door to your workspace.
- Avoid eating or displaying food on a call. Drinking a warm liquid in a mug may create a cozy connection.
- Take a minute for yourself prior to the call to relax.
- Start the call with a warm hello and a quick check in with the person/people in the meeting or visit.
Pilates Workout
Pilates is a form of exercise that connects the mind to the body. The mind utilizes the breath to stabilize the core muscles. Stabilization protects your spine from injury and allows you to focus on a specific muscle group. Harnessing this efficient muscle contraction produces great results!
Enjoy this video from Grove Fitness Coordinator, Amy, on the basic principles of Pilates:
Have fun. Take care. 🌷💙🌷
*Please note: The video content is the property of the City of Inver Grove Heights. The City of Inver Grove Heights and its staff do not acknowledge any risk or responsibility for the health and safety or property of those choosing to view and execute the content in these videos.
We’re in this together Wednesday: Gardening 
It’s We’re in this together Wednesday and we are focusing on gardening! Our 🌷RECREATE REMOTELY🌷 will encourage you to get your hands dirty in the best way!
Are you caring for a loved one with Alzheimer’s or dementia? Here’s a great activity to boost brain connectivity:
Did you know that we have a community garden for residents to purchase and manage their own plots? The gardens are located at Salem Hills Park and we are excited to announce they will open this week with proper social distancing rules in place. All plots are sold out for the 2020 season - we are anxious to see what our resident gardeners will grow! And hope visitors to the park will enjoy these awesome plots from a safe distance! All this gardening talk has us wondering what are you planning on (or started) growing in your garden this season? Share with us on our Facebook page!
Have fun. Take care. 💚
Motivation Monday: National Bike Safety Month
It’s Motivation Monday and we are celebrating #NationalBikeSafetyMonth. Here are some tips to keep you safe while enjoying your bicycle on the trails:
- Leave the headphones at home and the phone on vibrate.
- Wear a properly fit helmet.
- Secure shoelaces and pant legs.
- Stay alert for parked and moving vehicles.
- Ride on the right in the same direction as vehicles and in a bike lane whenever possible.
- When crossing the street or in front of a car, make eye contact and wave at the driver.
- Invest in a kryptonite bike lock if storing your bike in public.
Did you know that IGH has miles and miles of paved and unpaved trails – learn about our parks and try a new trail today: www.invergroveheights.org/parks. Getting outside the borders of IGH? Find paved bike trails throughout the state at: www.dnr.state.mn.us/state_trails/list.html.
Not able to bike outside? Try this stationary bike routine with Grove Group Cycle Instructor MJ:
Be safe. Have fun. Take care.💚
Week of May 4
Chalk Art Contest: May 4-11 - NOW CLOSED
Thanks to everyone who particpated - we enjoyed viewing the beauty and inspiration you each brought to our community!
All submissions will be featured on our Facebook page and the first 10 submissions received a small prize!
Collage of entries coming soon!
Friends & Family Friday: Happy Mother’s Day! 
Mother’s Day is Sunday, May 10 and we have some great craft ideas for you to make right at home to help celebrate mom on her special day!
Happy Mother’s Day to all the moms out there! Have a great weekend 😊
Mother’s Day Card
Create a beautiful handmade card for mom on Mother’s Day. You can even write a special message inside the flower pot card!
Mother’s Day Craft
Create a colorful craft and list the reasons why you love mom. This is the perfect gift to give to mom on Mother’s Day!
Mind Body Thursday: Animal Frolics and Tai Chi
It’s #NationalPetWeek. In that spirit, Grove Instructor, Eileen, is going to walk you through some fun Tai Chi moves called “Animal Frolics” which can be enjoyed by all ages!
So along with Fido… grab the kiddos or send to grandma and grandpa and spend less than 10 minutes channeling your inner animal and exploring the world of Tai Chi:
Tai Chi: Animal frolics for everyone with Instructor Eileen
Animal Frolics: Tai Chi moves for Kids with Instructor Eileen
We’re in this together Wednesday: IGH Kindness Rocks 
Here is another activity to show some 💚 to our community, friends and family!
As you are safely enjoying city trails or even your own backyard, find the coolest smooth rock you can to create your own IGH Kindness Rock.
"Through the kindness we bestow on others and through the kindness others bestow upon us — we help keep each other afloat in the stormy seas of life." -Orly Wahba, Kindness Boomerang.
Find an IGH Kindness rock? Fun! Share a photo of the rock you found on our Facebook page. Then leave it, move it or bring it home and pay it forward with a new IGH kindness rock. We can’t wait to see them!
Have Fun! Take Care!
Motivation Monday: Endurance
Motivation Monday is all about how we can increase our endurance! Our bodies are amazing machines. They can go the distance. But they are more efficient if we train our muscles to withstand long periods of stress.
- Repetition= mastery & efficiency
- Switching exercises prevents boredom
- Time passes quickly
- Glucose stores deplete quickly allowing you to burn fat
1. Warm Up |
2. Part I: Ignite |
3. Part II: Fire up! |
4. Part III: Pushing your limits |
5. Part IV: Core and Cool Down |
All videos can be viewed here: https://www.youtube.com/channel/UCc15PGWQCA5Jf-tCYCueqqg/videos.
Week of April 27
Friends and family Friday: Happy May Day!
May Day is celebrated in many countries around the world. In the US, May Day typically reflects its European roots and celebrates the start of Spring. One of the more popular ways to celebrate is by sharing a May Day flower basket. We have a fun 🌷RECREATE REMOTELY 🌷 activity to build your own May Day baskets and tissue paper flowers to help celebrate...it’s festive and maintains social distancing!
How to make May Day Flower Basket and Tissue Paper Flowers
The May Day Basket template was provided by local oh yay studio which can be printed, decorated and filled with fresh food from your garden, or tissue flowers. After you decorate your May Day basket, create your own tissue paper flowers to add to it! Find the complete instructions for the at: www.verywellfamily.com/tissue-paper-flowers-craft-620428.
Then hang the basket your window or door to share your beautiful masterpiece! Enjoy this spring-filled special day with some additional May Day history: www.npr.org/sections/npr-history-dept/2015/04/30/402817821/a-forgotten-tradition-may-basket-day.
We’re in this together Wednesday
How to make Friendship Bracelets <3
This is week we are showing our love to our community and our neighbors. This week’s challenge: make two bracelets to share with someone in your community or in your family. Take a photo of your bracelet and share it on our Facebook page.
Aquatics at Home: Infants (6 months-18 months old)
Practice techniques at home in the bath tub with your little ones.
*Please note: The video content is the property of the City of Inver Grove Heights. The City of Inver Grove Heights and its staff do not acknowledge any risk or responsibility for the health and safety or property of those choosing to view and execute the content in this video.
Motivation Monday: Achieving Goals
When thinking of your goal, what is your first objective? Define it and then use the SMART Goal system.
SMART goal setting stands for:
- Specific - Narrow the scope (Answer who, what, when, where, why)
- Measurable - How will you measure your success? (Add details, measurements and tracking details)
- Attainable - What additional resources do you need for success? For example, if you want to start running, focus on a 5K for your goal, rather than a marathon, it’ll feel more attainable.
- Realistic - Make your goal relevant to you and list the reason why you want to reach it. Back to the running example, if you have never run before, make it relevant to your ability and focus on a 5K rather than a marathon. And think about what you will feel when you accomplish your goal.
- Timely - Putting a deadline on your goal and set some benchmarks. Tip: Setting a goal for 30 days is long enough to establish a habit. Setting shorter specific goals to reach during the timeline can provide steps in a staircase to the larger goal.
Do you need help setting a goal? Sign up for Virtual Personal Training. For more information email acrary@invergroveheights.org.
Looking for some inspiration and those resources to attain your goal?
Check out some great workouts right from our own Grove instructors:
*Please note: The video content is the property of the City of Inver Grove Heights. The City of Inver Grove Heights and its staff do not acknowledge any risk or responsibility for the health and safety or property of those choosing to view and execute the content in this video. Always consult a physician prior to beginning an exercise program.
Arm Routine with Instructor MJ
Core Workout with Instructor MJ
Lower Body: HIIT (High-intensity Interval Training) with Instructor MJ
Flexibility: Yoga with Instructor Sue McDaniels
Week of April 20
Family & Friends Friday - Happy Arbor Day!
"The best friend on earth of man is the tree. When we use the tree respectfully and economically, we have one of the greatest resources on earth." Frank Lloyd Wright
Arbor Day is a holiday that celebrates the role of trees in our lives and promotes tree planting and care. We wanted to share some activities with you to enjoy another earth-friendly day.
Learn about the History of Arbor Day and some Fun Facts about Trees
Did you know Minnesota is home to 53 native tree species?
Learn how to Identify Minnesota Native Tree Species
Bark and Leaf Rubbings Craft
Create a unique pattern using bark and/or leaves
The Arbor Day Foundation Is a Nonprofit Conservation And Education Organization.
They provide many ways to make our World greener and healthier.
Learn how you can Plant Containerized Trees to celebrate Arbor Day.
We’re in this together Wednesday: Happy Earth Day!
It’s the 50th Anniversary of Earth Day and we wanted to share some Earth-friendly activities with you 🌷💙🌷:
Make your own Recycled T-shirt Bag
This simple craft repurposes old t-shirts to a great bag!
Make your own Bird-Watching-Binoculars
Start exploring the birds of IGH!
Play Duck Duck Goose and learn about the different species of duck and geese in Minnesota
Motivation Monday
Today’s Motivation Monday is about strength training and is bringing a Grove class right into your living room!
"The strongest people are not those who show strength in front of us but those who win battles we know nothing about."
Why should we invest in our strength?
Our bodies are amazing machines. The muscles balance our skeletal structure and help us move in multiple planes of motion as we move about in our daily routines.
Maintaining our strength helps us prevent injury. Our muscles contract to keep our balance against opposing forces and help keep our bodies in alignment.
After age 30 we lose 3-5% of our lean muscle mass each year. Strength training 2-3 times a week for 30 minutes can prevent this loss.
Strength Training
- Boosts metabolism. You burn calories and release oxygen from your muscles during and after your workout.
- Helps improve blood pressure and prevent chronic disease.
- Releases endorphins which boosts energy level and mood.
Do you need a home strength routine? Contact acrary@invergroveheights.org to discuss Virtual Personal Training.
Muscle Mix with Instructor Shannon Holley Smith
This 22 minute video is the Muscle Mix strength training workout provided by one of our own instructors, Shannon Holley Smith!
These days we all need extra strength in mind, body and spirit. We hope you enjoy this bit of motivation 🌷💙🌷.
*Please note: The video content is the property of the City of Inver Grove Heights. The City of Inver Grove Heights and its staff do not acknowledge any risk or responsibility for the health and safety or property of those choosing to view and execute the content in this video. Always consult a physician prior to beginning an exercise program.
Week of April 13
Family and Friends Friday
Let’s Fly a Kite!
We’re in this together Wednesday activities:
Word Find - check out this fun word find filled with words about the IGH community!
Swim Lessons at home: preschoolers
Practice techniques at home in the bath tub with your little ones.
*Please note: The video content is the property of the City of Inver Grove Heights. The City of Inver Grove Heights and its staff do not acknowledge any risk or responsibility for the health and safety or property of those choosing to view and execute the content in this video.
Motivation Monday: Flexibility
Enjoy a short video about “Flexibility in your home office."
*Please note: The video content is the property of the City of Inver Grove Heights. The City of Inver Grove Heights and its staff do not acknowledge any risk or responsibility for the health and safety or property of those choosing to view and execute the content in this video. Always consult a physician prior to beginning an exercise program.
- Flexibility is the ability to move a joint through a full, pain free, range of motion.
- Flexibility improves posture and enhances muscle soreness.
- Flexibility decreases the risk of injury, muscle tension and stiffness.
- Flexibility facilitates physical and mental relaxation.
Motivation Monday - Guided Meditation: "A Wish to be Well is part of being Well"
During this time when our activities are restricted to stop the spread of a COVID-19, it is helpful to have a positive outlook for your mind, body and spirit. Meditation can help!
- Guided meditation by Amy Crary, VMCC Fitness Coordinator
- *Please note: The video content is the property of the City of Inver Grove Heights. The City of Inver Grove Heights and its staff do not acknowledge any risk or responsibility for the health and safety or property of those choosing to view and execute the content in this video. Always consult a physician prior to beginning an exercise program.
5 Reasons to Meditate daily:
- Meditation melts away stress, erases worry and puts your mind at ease.
- Meditation shows you a mirror of yourself for improved sense of wellbeing.
- Meditation will elevate your spirit. Happiness is contagious.
- Meditation can be done anywhere, anytime and requires only you. If its noisy, put in your ear buds.
- Meditation makes you conscious of your surroundings, you will eat slower and you might prevent mistakes or accidents.
Try our Virtual Weight Loss Challenge
REGISTRATION IS CLOSED
Accept the challenge to maintain or lose weight during a time when social distancing, working from home and sheltering in place are the norm. Work hard to maintain your weight. Watch for motivational tips from our Parks and Recreation staff on Mondays and on Wednesdays look for "We’re All in this Together" activities for all ages to keep you sane on Wednesdays!
Good luck! Have fun! Take care!