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BEAUTIFUL HIKES ABOUND check out seasonal wildflowers on regional trails ranging from creekside walks to woodlands WO R DS :
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here’s no better way to see wildflowers in the Chippewa Valley than a hike. Wildflowers bloom from spring through autumn. Because of that, which ones can be seen on a trail in May will be much different than when hiking it in July or September. In addition, some trails head through areas perfect for spring wildflowers while other trails run across an ecosystem where blooms appear mainly in June or late August. Spring is the season most associated wildflowers, and for good reason in Wisconsin. Many of our woodlands have ideal understories for flowers to blossom before the tree canopy fills out and blocks the sunlight. While trail conditions sometimes can be cold and wet in spring, hikers also have fewer bugs to deal with and less undergrowth, making the spotting of wildflowers easier. Summer offers more warmth and sunlight, making for pleasant hikes. Wildflowers often look more impressive, as colonies of them stand out against a lush green background. On the downside, summer means bushes block line of sight views of many wildflowers. Autumn’s crisp and dry days make for excellent hiking. As the leaves thin out, wildflowers become easier to spot once again. Fewer wildflowers bloom in autumn than in spring or early summer, though, making for limited viewing except in very specific locales. Fortunately, there are plenty of great hiking trails around the Chippewa Valley to see wildflowers from spring through autumn. Some are right out your back door, while some are a day trip that you can do in an afternoon.
PUTNAM PARK STATE NATURAL AREA E AU
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Dozens of different kinds of wildflowers can be seen from spring through autumn at Putnam Park State Natu-
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ral Area. A good section to do that on is the wide 2.6-mile round-trip path paralleling Little Niagara Creek and stairs heading up a hillside to the UW-Eau Claire upper campus. To access it from campus, park in the Phillips Lot and connect to the trail to the south. You can also access the trail from the east by parking on Putnam Drive in the Third Ward neighborhood.
LAKE WISSOTA STATE PARK CH I PPEW A
F ALLS
Purple coneflowers galore can be seen during July at Lake Wissota State Park. The 0.5-mile Prairie Wildflower Trail in the middle of the park offers an up-close view of tall grasses and a variety of other plants. From Chippewa Falls, take Highway 29 east. Exit onto County Road X then turn left/north onto County Road K and left/west onto County Road O. The park entrance is on the left/ south.
HOFFMAN HILLS STATE RECREATION AREA MEN O M O NI E
Day hikers can enjoy wildflowers on a walk through a restored prairie and around two tranquil ponds on the Catherine Hoffman Hartl Memorial Wetland Trail. The 0.76-mile trail at Hoffman Hills State Recreation Area is a few miles northeast of Menomonie. Among wildflowers that can be seen are arrowleaf violet, brittle gentian, great blue lobelia, marsh marigold, sweet Joe-Pye weed, and white turtlehead. From Exit 45 on Interstate 94, take County Road B north. Turn right/east onto 650th Avenue, which eventually becomes County Road E. Follow County Road E/730th Street as it goes north. The highway zigzags to the park entrance, which is a little more than a mile north of 690th Avenue. Follow the park entrance road to the main parking lot. Walk north from the lot into the grassy picnic area, looking for the sign pointing toward the trail. Cross
L AK E W I SSOTA STAT E PAR K
the park road, and you’ve reached the trailhead.
BUFFALO RIVER STATE RECREATION TRAIL O S S EO
A rail-to-trail segment passes numerous wildflowers growing on four prairie remnants. The largest prairie – a 5-mile segment east of Osseo along the Buffalo River State Recreation Trail – includes stiff goldenrod, prairie coreopsis, spiderwort, and flowering spurge. From Osseo, take County Road NN north and park at an access road to the trail just before reaching Interstate 94. Take the trail east and turn back at County Road R for a 3.4-mile round trip.
WILDFLOWER TRAIL J I M
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Several woodland flowers can be seen in a small park near Jim Falls. Trilliums, spring beauty, wild ginger, and hepatica all can be seen on the short Wildflower Trail. The trail leaves from a historical marker celebrating Old Abe, a bald eagle that served as a mascot for Union troops in the Civil War. From Jim Falls, take County Road Y west across the Chip-
pewa River. Turn right/north onto Highway 178. A gravel parking lot for the trail and marker is on highway’s east side just south of 150th Avenue.
SOUTH FORK BARRENS STATE NATURAL AREA ST A N L E Y
Day hikers can see wild lupine at South Fork Barrens State Natural Area. There’s also a good chance you’ll see the rare and beautiful Karner blue butterfly, as the lupine is a favorite food. A 1.4-mile round trip hike on Channey Forest Road heads through a Jack pine-oak barrens. From Stanley, drive south on County Road H. Turn right/west onto East Channey Forest Road. In a half-mile, the road comes to the border of the state natural area. At the first jeep trail heading north, park on the road shoulder.
Rob Bignell is the author of Wisconsin’s Best Wildflower Hikes and 13 other hiking books about the Badger State. A former newspaper and magazine editor, his journalism work has won several awards, from editorial writing to sports reporting. He resides in Menomonie.
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FIVE TIPS FOR GETTING ACTIVE AGAIN warmer weather means more time outside. here’s how to get out safely WO R DS :
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isconsin’s weather is bringing a welcome spring to people’s steps as they get outside to enjoy warmer conditions. “Exercise has all kinds of health benefits including controlling weight, lowering risk of chronic disease, strengthening bones, and even improving mental health and mood,” said Dr. Berkin Ulgen, a board-certified primary care provider specializing in sports medicine and family medicine with Prevea Health. “However, when jumping back into an outdoor routine, it’s easy to push yourself too hard and put yourself at risk for injury.” Prevea Health offers the following five tips to help you safely return to an active, outdoor lifestyle this spring: 1. IF YOU WERE SEDENTARY THIS WINTER, CONSIDER YOUR HEALTH BEFORE YOU START EXERCISING OUTDOORS. COVID-19 kept many of
us indoors this winter. It’s recommended that you ease into outdoor exercise to prevent overexertion or injury. If you have existing health conditions, such as high blood pressure, diabetes, or a histo-
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ry of heart disease, it is important you make an appointment with your primary care provider to ensure you are ready for vigorous activity. 2. MAKE SURE YOU HAVE GOOD QUALITY, WELL-FITTED ATHLETIC SHOES AND PROPER CLOTHING THAT WILL ALLOW HEAT TO DISSIPATE. It is recommended to change running
shoes every 300 to 400 miles, so look at those treads before pounding the pavement. 3. IF YOU ARE JUST BEGINNING AN EXERCISE REGIMENT, REMEMBER TO PLAN BALANCED WORKOUTS THAT INCLUDE CARDIOVASCULAR, STRENGTH, AND FLEXIBILITY TRAINING. Ideally, throughout
the week you should complete aerobic exercise (walking, jogging, or swimming) three times per week and anaerobic exercises (short duration and high intensity such as weightlifting, push-ups, sprints, or intervals) two to three times per week. The duration of each should be 30 to 60 minutes.
4. TO MAINTAIN PROPER MECHANICS AND KEEP THE BODY HEALTHY, IT IS CRUCIAL TO INCLUDE EXERCISES THAT STRENGTHEN THE CORE AND HIPS AS WELL AS MAINTAIN FLEXIBILITY IN THE LEGS. Lower extremity
injuries are often connected to weak hips, back, and abdominal muscles. Yoga, Pilates, and simple exercises such as bridges, planks, crunches, leg lifts, and donkey kicks can be done at home in little time and all keep the muscles strong. Completing hamstring and calf stretches or working in a brief stretching routine after a 5-minute warm up, such as jogging in place will allow you to sustain or improve flexibility and decrease the chances of chronic aches and pains. 5. IF, AT ANY POINT DURING YOUR PHYSICAL ACTIVITY, YOU BELIEVE YOU MIGHT HAVE A SPORTS-RELATED INJURY, MAKE AN APPOINTMENT WITH YOUR PRIMARY CARE PROVIDER. He or she can help you troubleshoot
the issue or refer you to a specialist if needed.
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FOOD AS FUEL local dietitian offers tips on using food as fuel to promote a healthier lifestyle WOR DS:
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hen Hannah Koschak worked at a hospital as a registered dietitian helping people manage disease, she quickly realized people needed more guidance on the importance of nutrition and disease prevention. That’s what led her to start her business, Wholesome Endeavors, last year, to encourage, empower, and inspire people about their health, encouraging locals to enjoy their health journey without contributing to unhealthy weight stigmas.
VOLUME ONE: WHAT IS THE RELATIONSHIP BETWEEN BODY AND FOOD?
Koschak currently leads a “Wholesome Women” Facebook group, which allows her to offer new perspectives on food, give tried-andtrue tips on improving relationships with food, and provide a healthier nutrition stance that isn’t based on fad diets or trends. She also runs a Wholesome Cooking Club, which includes recorded food demos, which spotlights foods that are ideal for their disease-preventative properties. These prepared meals are served in the to-go coolers at Five & Two Cafe at Down to Earth Garden Center in Eau Claire.
My clients often hear, “What you do most often matters most” because, like I said, your body is always healing itself. When it comes to the health of your arteries, cells, organs, and even your brain, food has been long researched to offer disease preventative properties. It is a tool that is unfortunately underused and often taken advantage of.
HANNAH KOSCHAK: We’ve all
heard “food is fuel,” but I think people often think of having more energy when they hear that. But they don’t think about how food feeds your cells, your immune system, and contributes to your gut and brain connection. Your body is continually healing itself, but food helps your body heal itself. WHAT DOES FOOD HAVE TO DO WITH DISEASE?
HOW DO YOU HELP THE COMMUNITY NAVIGATE THEIR RELATIONSHIPS WITH FOOD?
This is often customized, as I work closely with clients. But, as a whole,
I take the pressure off of right/ wrong, good food/bad food, eating to lose weight, and put the emphasis on enjoying learning about food and cooking while preventing disease. Eating for weight loss is not always healthy eating. Weight stigma is from society leading you to believe you are a more valuable person if you are losing weight or if you are a certain weight. Once people start learning how to use nutrition for self-care, rather than a diet, they often reach their health goals – and more.
WHAT ARE SOME SIMPLE TIPS FOR FUELING YOUR BODY BETTER?
Always have a basket in your house and workspace with fruits, vegetables, and nuts available for easy grab-and-go options. Often people end up eating unfavorable options because they are in the habit of being unprepared. Another tip would be to avoid overhauling your eating habits all at once. Choose one meal, or one food group, ... or even beverages, to learn more about healthier choices.
Learn more about Wholesome Endeavors at wholesomeendeavors.com.
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GYM GRID contact information available on subsequent pages
3D Fitness Anytime Fitness Bodyworks Athletics Burn Boot Camp Dragonfly Dance & Wellness Eau Claire Sport Warehouse Crossfit River Praire F45 Training FIRE Fitness Camp FitELITE Fitness Freedom Gold’s Gym Highland Fitness Machine Shed Fitness Mission Accomplished Momentum SportFitness Pinehurst Fitness Planet Fitness Pure Fitness 4 You Quickhit Fitness Lab Rejuv Women’s Boot Camp Savage Fitness Snap Fitness The Rally Point The Well Wissota Fitness Tanning & Massage YMCA
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Op e
THE BIG BEAUTIFUL
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SUMMERTIME FITNESS LISTINGS GYMS
•1415 Winchester Way, Altoona • 579-2664
Hamilton Ave, Eau Claire • 598-1602
3D Fitness • 3dfitness.fit
FIRE Fitness Camp • firefitnesscamp.com/menomonie • 1320 Broadway St. North, Menomonie
Pure Fitness 4 You •purefitness4you.com • 1423 S
FitELITE • fiteliteonline.com • 3420 Mall Drive
Quickhit Fitness Lab •quickhitfit.com • 2127
Fitness Freedom • fitnessfreedomwi.com • 60 S
Rejuv Women’s Boot Camp •eauclairewomens-
Gold’s Gym • goldsgym.com • 3225 Lorch Ave,
Savage Fitness • savagefitbox.com • 2228 N
Bodywork Athletics Club • bodyworksmenomonie. com • 3019 Schneider Ave SE, Menomonie •
Highland Fitness • highlandfitness.com
235-6106
2405 Folsom St., Eau Claire • 839-3702 2221 EastRidge Center, Eau Claire • 833-2100
Snap Fitness • snapfitness.com • 1102 N Broad-
Burn Boot Camp • burnbootcamp.com • 3519
Machine Shed Fitness • machineshedfitness.com •
405 Graham Ave, Eau Claire • 514-3110 15 West Grand Ave, Chippewa Falls • 723-3800
Anytime Fitness •anytimefitness.com •
329 Water Street, Eau Claire • 831-6400 2625 Birth Street, Eau Claire • 831-6200 2532 Golf Road, Eau Claire • 831-8600 1700 Stout St., Menomonie • 309-4441
Suite 7, Eau Claire
Barstow St., Eau Claire • 514-2137 Eau Claire • 552-4570
Gateway Dr, Eau Claire • 972-2876
Dragonfly Dance & Wellness • dragonflydanceandwellness.com • 308 N Barstow St, Eau Claire • 379-9226
Eau Claire Sport Warehouse •ecsportwarehouse. com • 2983 11th St, Eau Claire • 514-5944
2021 Broadway St S, Menomonie • 308-3837
Mission Accomplished • missionaccomplishedstudio.com • S4530 Porterville Rd, Eau Claire • 831-0909
Momentum Sport Fitness • momentumsport.com • 2615 London Rd / Suite D • 955-4319
Crossfit River Prairie • crossfitriverprairie.com •
Pinehurst Fitness • pinehurstfitness.com • 3027 N
F45 Training • f45training.com/easteauclaire
Planet Fitness • planetfitness.com • 3015 E
3040 Meadowlark Ln Ste 2 Altoona • 579 4214
Hastings Way, Eau Claire • 429-0574
Hastings Way, Eau Claire • 456-1182
Eastridge Center, Eau Claire • 214-2348 bootcamp.com
Hillcrest Parkway, Altoona • 572-8243 way St, Menomonie • 232-9999
The Rally Point • therallypointec.com • 6061 Sandstone Road, Eau Claire • 514-3525
The Well • thewelleauclaire.com • 311 E. Madison Street, Eau Claire • 828-3936
Wissota Fitness Tanning & Massage • wisso-
tafitness.com • 16850 Co Hwy X, Chippewa Falls • 723-7006
YMCA • ymca-cv.org
611 Jefferson Ave, Chippewa Falls • 723-2201 700 Graham Ave, Eau Claire • 836-8460
YOGA The Center • 3701 E. Clairemont Ave., Eau Claire • 529-3344 • thecenterec.com Opportunities include ayurveda, zumba, yoga, meditation, Reiki, art, pottery, spiritual direction and more.
Dragonfly Dance and Wellness • 308 North
Barstow, Eau Claire • dragonflydanceandwellness. com Offers Yoga, Zumba, Nutrition, pole dancing, Personal training, Hooping and more.
Fit With G - Online Yoga Workouts • fitwithg.
com Offers 1-on-1 coaching, and online yoga-based workouts that include four classes per week.
Floating Bliss Yoga • floatingblissyoga.com Mobile yoga studio that hosts stand-up paddle board yoga.
Gold’s Gym • 3225 Lorch Ave., Eau Claire • 552-
4570 • goldsgym.com/eauclairewi/ Hosts a number of group fitness classing, including yoga.
Happy Apple Therapy + Yoga + Massage • 436
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Main Street E, Menomonie • happyappletherapy. com Offers an integrative therapy method, focused on healing with personalized counseling. They offer yoga with beginner, vinyasa, meditation, alignment, stretch, and breathing focuses.
Highland Fitness Center • 2221 Eastridge
Center, Eau Claire • 833-2100 • highlandfitness. com Highland Fitness hosts a number of group fitness classing, including yoga.
Latitude 44 Yoga Studio • 313 E. Madison St., Eau
Claire • 828-3936 • latitude44yoga.com A full class schedule seven days per week, featuring Hot Power Yoga, Beginner Yoga, Prenatal Yoga, Kids Yoga, Workshops, and fun events.
Moonrise Aerials Studio • Inside Dancers Studio,
800 Wisconsin St. (Banbury Place, Building 13 - Room 122), Eau Claire • moonriseaerials.com Offers feminine empowerment through aerial yoga, circus fitness, and flow arts.
New Day Yoga & Wellness • Inside Lake Wissota
Family Chiropractic , Chippewa Falls • 579-8545 •facebook.com/NewDayYogaWellness Fitness focused Hatha yoga for strength and flexibility. Experience deep stretches and amazing inversions on “The Great Yoga Wall” exclusive to New Day.
PRAJNA Pilates • 705 S. Barstow Street, Eau
Claire • 577-5502 • baemmert.com Offers a variety of group classes and individual sessions to assist participants on their wellness journey.
Pure Fitness 4 You • 1423 South Hastings Way,
Eau Claire • 456-1182 • purefitness4you.com Offers a mixture of classes for all fitness levels.
Sky Yoga • 415½ S. Barstow St., Eau Claire •
skyyoga.yoga Yoga, barre, flexibility, and aerial silks classes for people of all ages and skill levels. Has a shower room, children’s studios, and other amenities not often found at yoga studios.
The Yoga Room • 2839 Mall Dr., Eau Claire •
theyogaroomec.com Offers a wide variety of yoga classes with options for runners, seniors, beginners, experts, flow classes, restorative yoga, yin, vinyasa, hatha, mommy & me classes, and some of their own unique blended classes.
YMCA • 611 Jefferson Ave, Chippewa Falls • 7232201 • 700 Graham Ave, Eau Claire • 836-8460 • ymca-cv.org Both YMCA locations host yoga classes, including sculpt, chair, and aqua yoga.
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