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

5 Lessons in Life from Dr. Seuss

1. 1. Today you were you. That is truer than true. There is no one alive that is you-er than you.
   2. Why fit in when you were born to stand out?
   3. You have brains in your head. You have feet in  your shoes. You can steer yourself in any direction you choose.
   4. Be who you are and say what you feel because those who mind don't matter and those who matter don't mind.
   5. Today I shall behave as if this is the day I will be remembered.

Safety Tip of the Month: Exercise is Medicine

Aging is inevitable. Losing strength & mobility is influenced by how much you use your body.

The moment you stop squatting - Leg strength begins to decline

The moment you stop stretching - Mobility starts to decrease

The moment you stop training balance - Fall risk gradually rises

The moment you stop hydrating properly - Recovery can slow down

The moment you stop challenging you body  - Endurance begins to weaken

The moment you avoid movement every day - Stiffness & fatigue become more common

The moment you stop walking daily - Energy levels often drop

Your body adapts to how you use. Movement is one of the best investments you can make.

Plank Jump-ins

Start Position: Begin in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core and glutes to stabilize your body.

Jump Forward: Bend your knees slightly and jump your feet towards your hands, landing softly. Aim to land your feet outside your hands to maximize the range of motion.

Return to Plank: From the landing position, jump your feet back to the plank position in a controlled manner. Maintain a steady breathing pattern throughout the exercise; exhale on the jump and inhale as you return to plank.

Doorway Rows

Start Position: Position yourself facing a door frame, gripping the edges or using resistance bands.

Performing the Exercise: Lean back slightly and pull your body towards the door frame, engaging your back muscles.

Reminder: Ensure proper form to maximize effectiveness and minimize injury.

Curtsy Lunge

Starting Position: Stand with feet hip-width apart, arms at your sides or in front of your chest to help balance.

Performing the Exercise: Step back and across. Using your back leg, step diagonally behind you with your front leg, crossing it behind like a curtsy. Lower into the lunge by bending both knees, lowering until your front thigh is parallel to the floor and your back knee nearly touches the floor. Drive back up by pushing through the heel of your front foot to return to the starting position.

Repeat: Alternate sides for the desired reps (commonly 10–12 per leg).

Superman

Start Position: Lie face down with arms extended overhead and legs straight. Keep your head neutral (don’t look up).

Performing the Exercise: Hold arms and legs about 6 inches off the floor while engaging glutes and core. Hold for 2–3 seconds, breathing steadily. Lower slowly and repeat for 2–3 sets of 8–12 reps.

Walking Jacks

Starting Position: Feet together.

Performing the Exercise: Step - out wide without jumping. Step your feet apart while raising your arms overhead until they meet in front of you. Step your feet back together as you bring your arms down to your sides, returning to the starting position.

Repeat: Continue alternating steps and arm movements in a steady rhythm.

Upcoming Classes & Events

 Spin Class

• • Mondays, Wednesdays, and Fridays @ 6am
  • Tuesdays @11am w/Cara
  • Fridays, Sept. 4, 11 & 25 / Oct. 9 & 23 @12pm w/Dr. Capawana

 Lapwai Band, Strength & Stability Training

• • Tuesdays & Thursdays @12pm - (No class August 4 or 6)

Kamiah Band, Strength & Stability Training

• • August 14 & 28 @12pm - Wa-A'Yas

Kamiah Mileage Club

• • Wednesdays – 12pm, Wa-A’Yas

Kamiah Fit & Fall Proof Exercise Classes for Older Adults

• • Mondays & Wednesdays @1pm -Wa-A'Yas

Lapwai Food Distribution 

• • Tuesday, August 11 @9am - LHS Gym Parking Lot

Medicare Workshop

• • Wednesday, August 12 @10:20am - Lapwai Conference Room

Community Cooking Class

• • Community Cooking Class - Thursday, August 13 @4:30 pm -Conference Room

Community Support Group

• • Tuesday, August 11 @5:00 pm -Conference Room

NMPH CLOSED - Monday, August 10 - Big Hole Memorial

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
  • December

2026

• • January - newsletter
  • February - newsletter
  • March - newsletter
  • April - newsletter
  • June newsletter
  • July newsletter
  • August newsletter