Welcome to your November roundup, packed with an energizing workout, expert tips, fun facts, class schedule updates, and community highlights to help you crush your fitness goals!

1. Full Body No Equipment Workout (Quick & Effective!) See Demonstration Video HERE
   
   

   [Title: “Summer Sweat Bodyweight Blast”]

2. Healthy Habits for Well-Being

Remember the journey towards a better life starts with understanding oneself and embracing growth opportunities

• Nurture Physical Health: Engage in regular exercise, balanced nutrition, and adequate rest
• Prioritize Mental Health: Practice self-care, seek support, and manage stress
• Maintain Health: Engage in balanced nutrition, regular exercise, and proper rest

3. Fact or Fiction?

• “If you don't workout your muscles, it'll turn to fat”
  • Fiction - You can burn fat and build muscle, but you cannot turn one into the other. A stop in muscle strengthening exercises can result in weight increase but the two are not linked in any way. It is scientifically not possible either for a muscle to turn into fat whether you’re doing just cardio or nothing at all.

4. Upcoming Classes & Events

•  Spin Class
  • Mondays, Wednesdays, and Fridays @ 6:00 am w/ Cara
  • Fridays, Nov. 7 & 14 Dec. 12 @12:00pm w/ Dr. Capawana
•  Lapwai Band, Strength & Stability Training
  • Tuesdays & Thursdays @12:00 pm
•  Strong & Steady Class
  
  • Tuesdays & Thursdays @5 pm

• Lapwai Mileage Club
  
  • November 10 & 20
• Kamiah Mileage Club
  
  • Wednesdays
• Kamiah Fit & Fall Proof Exercise Classes for Older Adults
  • Mondays & Wednesdays @1pm -Wa-A'Yas

Quick reminder of current month’s highlights:

• • Community Support Group - Tuesday, Nov 4 @5:00 pm -Conference Room
  • Community Cooking Class - Thursday, Nov 13 @4:30 pm -Conference Room
  • Turkey Trot Events
    • Lapwai - Thursday, Nov 20 @12pm - LHS Track
    • Kamiah - Wednesday, Nov 19 @12pm - Wa-A'Yas
  • Community BINGO - Thursday, Nov 20 @5pm - Wa-A'Yas

5. Member Spotlight/Success Story - Native Fitness XIX 2025 

Kristine Riggers, NMPH Fitness Coordinator, participated in this year's Native Fitness 2025 at Providence Park in Portland, Oregon.

We honor the Indigenous peoples whose traditional and ancestral homelands we gather on: the Multnomah, Kathlamet, Clackamas, Tumwater, Watlala bands of the Chinook, the Tualatin Kalapuya, Wasco and many Indigenous nations of the Willamette and Columbia River Region; we honor their lives, their legacy and their descendants.

Day 1 Breakout session: •Sports Speed System: Learned to master fundamental movements and trained quality of movement before focusing on quantity of movement. •Balance Board Exercise: Equipment – Basic Board: Stand – Squat (side to side) – Athletic Stance (side to side) – Split Stance (front to back)

Day 2 Breakout session: •Double ball is like lacrosse but is played with sticks around waist high that each player holds. The game ball is usually two smaller balls just smaller than tennis balls wrapped in some type of hide that connects them both. The game ball must have around 6 inches of space where they are connected. •Double ball is where we have a stick that you hold, and you have a double ball that you are trying to score with. The objective of the game is to have a team. You pass the ball back and forth three times before going for the goal. And then you shoot it into a goal to score. •Double ball comes from the Blackfeet people. The game started with women. After hunting, the hunters and gathers would grab the animal. The women would come back and those was the testicles and scrotum that they would be playing with back and forth. That is how the game started. •The goals are usually two bundles made up of three sticks that lean against on another like a tripod or a very small and skinny teepee. The goalie is around 5 feet tall holds a stick that goes across the two bundles. These will be the goals that are on each side of the field where the teams will score after successfully pass the balls three consecutive times. The balls must either go through the goal by: 5 points – around main stick in the middle, 3 points – below stick, 1 point – above the (main) stick.  -Indian Leadership for Indian Health Western Tribal Diabetes Team

See double ball video here

     6. Healthy Habit Highlight - Mediterranean Diet Sheet

• Substitute Ham/Turkey with fresh Grilled Chicken in a sandwich.
• Do your own 4 ingredient dressing: Lemon, olive oil, Greek yogurt, mustard, and salt and pepper.
• Switch 2 of your usual beef choices with fish/shellfish, beans or chicken.
• Swap one of your sweets with your favorite fruit and a handful of nuts twice a week.
• Have at least 1 – 2 fruits and 3 – 4 vegetables daily.

7. Get Connected

• • Follow us: Facebook  &  Instagram 
  • Reply with your questions, progress, or class feedback, let’s build our community together!

Wellness Wisdom Archive

2025

• • July - newsletter & video
  • August - newsletter & video
  • September - newsletter & video
  • October - newsletter & video
  • November - newsletter & video