Curve Ball of the Day - It's Too Hot To Run!

Puravida Fitness • October 5, 2023

Curve Ball of the Day - It's Too Hot To Run!

A group of people are running down a street in front of a large building.

I was a runner for about 25 years. Marathons, half marathons, 10 mile, 10K and 5K races filled my calendar for years. Race numbers border the ceiling in my office and fill the walls in my garage. My legs have covered a lot of ground in Minneapolis and St. Paul as well as on the streets south of the river. When I drive to my mom and dad's house I smile with memories of running "way over there."


The Twin Cities Marathon was on the calendar yesterday. Known as The Most Beautiful Urban Marathon in America...this always falls on the first Sunday in October. For 41 years that has been the case. This time of year is absolutely perfect for a marathon - especially in Minnesota. Blue skies, crisp cool temps and colorful leaves are among the many, many highlights along the 26.2 mile course.


Marathon weekend is my favorite time of year! Although I no longer lace up my shoes to run, I know the course like the back of my hand. Now my job on Marathon Day is to cheer on the runners as loud as I can!


Yesterday was no different: wake up before the sun, get my bike ready to go and set up the marathon app to track my runners. First thing I saw on the app?


Races canceled.


I read it again.


10/1. Marathon and 10 mile races canceled due to black flag condition.


Extreme heat.


Oh my. Tough call. Curve ball thrown.


If you are a runner you know the time, energy and commitment that goes into training for long distance races. You know the mental game. You know the reason for your race, the setbacks and the blessings. Your training started 5 months ago (at least) and your heart and soul have been focused on this one particular day with great anticipation. The race is your victory lap after all of that hard work.


Races canceled. Extreme heat conditions.


If I was running, I would have been torn. Major disappointment on one hand... huge sigh of relief on the other. I'm sure there were plenty of mixed emotions.


Running is great exercise. Excitement fills the air on race day - especially marathon race day! But when the conditions are such that it becomes a health risk...for that many people... then the tables turn. The mindset shifts. The thoughts change.


Not worth it.


There will be other races...other chances for that PR.


God was protecting the runners, spectators and volunteers.


And then comes gratitude.


Mindset in check.


This happens so much in our lives, doesn't it?


Curve balls are thrown at us every day. What do we do?


I've been there. I've run a marathon in excessive heat and it wasn't pretty. My calf cramped up at mile 16 and by mile 19 the other one joined. I managed to walk (hobble) the rest of the way (thanks to beauty all around and my cell phone) but after I finished, the blisters on my feet were the size of quarters. And I still I had to get to the car!


Yesterday my spectator self was torn as well. It was Marathon Day. I always go watch the marathon on Marathon Day! I had a hunch there'd still be people on the race course and it was a great day for a bike ride. What we saw when we got to St. Paul was heartwarming.


Some runners were running - race numbers on. People were biking - right alongside their runner. Cowbells were ringing and voices were cheering. Cookie Monster was handing out cookies! Neighbors were taking care - offering water, ice, donuts and more words of encouragement. Sprinklers were set up in the street here and there to cool them down. A finish line crowd had gathered with signs all around, high fives, and voices that carried each time another runner came down the hill. Despite the curve ball, everyone we saw was smiling.


Yesterday was a day of unexpected changes, choices at hand and decisions to make. Let us help the race go on for you. Click the link below to schedule a Complimentary Success Session and let's chat!


Cheering for you!


Tracy Farrell

Building the Dock, Rebuilding Your Health

May 11, 2026
It’s hard to believe it’s been almost a year since my dad passed away. When he was alive, his pride and joy was our cabin up north. For years, he handled everything—I just showed up, enjoyed it, and made sure things stayed clean. About a year before he passed, he handed it over to me. Suddenly, I was responsible for the bills, the maintenance, and everything that came with it. One of the biggest jobs every year is getting the dock in before fishing opener. My dad always hired someone to do it because it was hard work and honestly pretty technical. This year, I decided to tackle it myself—even though I hadn’t done it in years. I knew one thing immediately: I couldn’t do it alone. So I called a couple of friends who are far more mechanically inclined than I am. Thank goodness I did, because from the very start, things didn’t go smoothly. The old 1978 pump we use to move sand under the dock posts refused to cooperate. We had to troubleshoot, adapt, and figure it out together. Then came leveling the posts. One guy on the dock guiding, two of us in the water adjusting. Constant communication. Constant feedback. Step by step. It wasn’t easy—but we got it done. And now we know what works, what doesn’t, and how the process will go smoother next time. That entire experience reminded me a lot of what people go through when trying to improve their health, fitness, and overall wellness. At Puravida Fitness Lakeville , we see it every day. People walk into the gym motivated to lose weight, build strength, improve endurance, or simply feel better again. But too often, they try to figure it all out alone. They jump from workout to workout, diet to diet, hoping something sticks. The reality is that getting in shape is a process—just like building a dock. You need a plan. When we installed the dock, we had a clear layout and a process to follow. Without it, we would’ve wasted hours fighting the wrong problems. Fitness works the same way. Whether your goal is weight loss, strength training, or improving your energy, a structured plan matters. You need the right tools. For the dock, it was pumps, posts, wrenches, and teamwork. In fitness, it’s strength equipment, resistance bands, cables, recovery tools, and the right exercise program designed for your body and goals. You need experienced guidance. There’s a reason people hire a Personal Trainer . When things don’t go as planned—and they rarely do—having someone experienced to guide you makes all the difference. At our Health Club , our coaches help members adjust, stay motivated, and avoid the frustration that causes so many people to quit. You need feedback. During the dock setup, we constantly communicated to make sure everything stayed level and secure. In fitness, feedback is just as important. Proper form, accountability, and coaching help you stay safe while maximizing results. At Puravida Fitness Lakeville , we believe fitness should never feel like you’re doing it alone. Whether you’re from Lakeville , Farmington , Apple Valley , Savage , Burnsville , New Market , Elko , or Prior Lake , our mission is to help people create sustainable results through coaching, accountability, and community. From Group Fitness classes to one-on-one Personal Trainer coaching, we help people build healthier lifestyles through smart Exercise , consistent support, and long-term Wellness strategies. Because real change doesn’t happen randomly. It happens through a process. And just like getting that dock in the water, the right people beside you can make all the difference.

Move Better, Hurt Less: A Simple Daily Routine for Pain-Free Living

April 27, 2026
If you’re dealing with aches and pains, your first instinct is probably to move less and reach for something like Advil. But be honest—how well is that really working? Even if you make time for the gym or your local health club , most of your day is likely spent sitting. Whether you’re at work, in the car, or on the couch, those long hours in poor posture create compression in your spine and joints. Over time, that compression leads to weakness, tightness, and discomfort. And when your body feels weak, you feel stiff, sore—and older than you should. But what if the solution isn’t less movement… it’s better movement? As a personal trainer serving Lakeville, Burnsville, Apple Valley, Farmington, Savage, New Market, Elko, and Prior Lake , I see this all the time. The people who feel the best aren’t the ones avoiding movement—they’re the ones moving with intention every single day. Move More—With Purpose Instead of avoiding movement, try adding these 5 simple exercises into your daily routine. These movements are designed to: Decrease pain Improve mobility Enhance body mechanics Support long-term wellness and fitness Do these 6–7 days per week, and within 30 days, you’ll notice a real difference. 1. Deep Squat The deep squat is one of the most natural and essential human movements. It strengthens your hips, pelvic floor, and low back while reinforcing proper knee alignment. In many cultures—especially in Southeast Asia—people rest in this position daily and experience far less back, hip, and knee pain. How to start: Begin with 1 minute per day Build up to 5 minutes total Break it into shorter intervals if needed 2. Hanging Hanging from a bar is one of the best ways to decompress your spine and reset your posture. It also improves shoulder health and grip strength. How to start: Start with 1 minute total per day Progress toward 5 minutes 3. Jefferson Curl This movement helps your spine become stronger and more resilient by teaching it to move safely under load. A strong, adaptable spine is key for long-term fitness and weight loss success , especially if you’re lifting weights or staying active. Tip: Start light and focus on control—this is about quality, not heavy weight. 4. 90/90 Hip Rotation Limited hip mobility is one of the biggest causes of knee and low back pain. Most people lack internal hip rotation, which affects everything from walking to squatting. How to start: Perform for 30 seconds to 2 minutes daily 5. Thoracic Rotations (Thread the Needle) If your upper back is stiff, your shoulders and lower back will pay the price. This movement improves thoracic mobility and helps correct that hunched posture many people develop. How to perform: Do 10 rotations per side Why This Matters When you commit to moving better: Your joints feel better You gain more energy Everyday life becomes easier Your workouts become more effective Whether your goal is weight loss, improved fitness, or overall wellness , movement quality should always come first. Because loading poor movement with heavy weights or intense cardio is like turning up a bad song—it only gets worse. Ready to Feel Better? If you’re in Lakeville, Burnsville, Apple Valley, Farmington, Savage, New Market, Elko, or Prior Lake and looking for guidance, working with a knowledgeable personal trainer can make all the difference. A smart, personalized approach inside the right gym or health club can help you move better, feel stronger, and stay pain-free. 👉 WATCH HERE to see how to perform each movement, along with variations for every fitness level.  Your Challenge Commit to this routine for 30 days. Then check back in. There’s a good chance you’ll feel like you have a completely new body—one that moves better, feels stronger, and hurts a whole lot less.

Finding Hope Again: Menopause, Weight Loss, and Hormone Balance at Puravida Fitness

April 10, 2026
This year, my wife Kymn and I celebrated 20 years of marriage. I often reflect on Proverbs 18:22: “He who finds a wife finds a good thing, and obtains favor from the Lord.” That couldn’t be more true in my life. Kymn has supported me through countless ups and downs, and one of the things I cherish most is how she prays for me every night before we go to bed—it brings me a deep sense of peace and comfort. But over the past few years, things have been difficult for her. Her energy was completely drained. She would hit a wall regularly, and her body constantly ached. Like many women navigating menopause, these symptoms began in her 50s. She sought help, asked questions, and followed medical advice—but too often, her concerns were dismissed. At one point, she was told that simply following the Mediterranean diet would fix everything. It didn’t.  And I watched her grow more discouraged as it felt like her body was working against her. A Common Story for Women in Lakeville and the South Metro At Puravida Fitness in Lakeville , we see this all the time. Women from Burnsville, Apple Valley, Farmington, Prior Lake, Savage, New Market, and Elko come into our health club feeling stuck. They’re doing the workouts. They’re trying to eat right. They’re putting in the effort. But the weight loss isn’t happening. Energy is low. Motivation fades. The truth is—during menopause, women’s health requires a completely different approach. A New Approach to Women’s Health and Fitness This past winter, I connected with my friend Andreya from Toned For Life. She transitioned from running a traditional personal trainer gym to focusing specifically on menopause, hormone balance, and women’s health . Her approach includes: Advanced hormone testing Personalized nutrition coaching Customized fitness programming Root-cause solutions—not guesswork She shared story after story of women finally experiencing real transformation: Sustainable weight loss Improved energy Reduced aches and pains Renewed confidence That’s when I knew—we needed to bring this level of care into our gym. Kymn’s Breakthrough We enrolled Kymn in her program, and for the first time, we got real answers. Testing revealed: Adrenal burnout (low cortisol production) Low testosterone , affecting mood and energy Severe insulin resistance , making weight loss incredibly difficult This wasn’t about willpower. It was about physiology. With a personalized plan—including targeted support, coaching, and a pace that worked for her body—we are finally seeing progress. But more importantly… Hope is back. Why This Matters at Our Health Club As a personal trainer and gym owner in Lakeville , I’ve worked with hundreds of women. The biggest mistake I see? Applying generic fitness and nutrition plans to bodies that need specialized support. At Puravida Fitness, we believe: Strength training must evolve with your body Nutrition coaching should support hormone balance Weight loss should feel achievable—not frustrating Women’s health deserves personalized attention This is especially true for women in menopause. Introducing the “Are You Stuck?” Event That’s why we’re bringing something special to our community. I’m partnering with Andreya from Toned For Life and Dr. Marie Kolo, an expert in acupuncture and women’s health, to host an event designed specifically for women who feel stuck. If you’re in Lakeville, Burnsville, Apple Valley, Farmington, Prior Lake, Savage, New Market, or Elko , this is for you. What You’ll Get: ✔️ A 7-day hormone reset plan ✔️ A home strength training workout plan ✔️ Real strategies for weight loss, energy, and hormone balance Event Details 📅 Saturday, April 18th ⏰ 10:00 AM – 12:00 PM 📍 Puravida Fitness (Health Club & Gym) 10551 165th Street West Lakeville, MN 55044 💲 Cost: $20 (100% of proceeds go to Lewis House , a women’s shelter in the south metro) Can’t make it in person? A webinar option is available. 👉 Register now and reserve your spot A Personal Mission I love my wife deeply, and I want her to feel strong, energized, and fully alive—not just today, but for the next 20 years. And I know there are so many women out there who deserve the same. If you’ve been struggling with weight loss, low energy, or menopause symptoms, please hear this: You’re not broken. You just need the right approach. At Puravida Fitness in Lakeville , we’re committed to helping women across Burnsville, Apple Valley, Farmington, Prior Lake, Savage, New Market, and Elko take back control of their health.