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Ash N’ Dash at Waukee Christian Church

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Since the COVID-19 pandemic kicked off in March 2020, Waukee Christian Church has sought ways to worship and serve the community with creativity and caution.

This Ash Wednesday, they are pulling out all the stops to serve the people of Waukee who are seeking blessings and comfort as a pandemic-laden Lent kicks off for the second year in a row.

On February 17, 2021, the public is welcome to drive through WCC’s parking lot, receive a blessing of ashes and a complimentary cup of coffee, courtesy of Fredrichs Coffee. 

DETAILS
  • ASH ‘n’ DASH
  • Wednesday, February 17
  • 7-9 a.m.
  • 11 a.m. – 12:30 p.m.
  • Waukee Christian Church
  • Highway 6 at T Avenue
  • Waukee, Iowa
  • At the church parking lot circle at the front door. Ashes may be applied to your forehead or the back of your hand. Complimentary coffee will be provided by Friedrichs Coffee Roastery.

Learn more or interact:
https://www.facebook.com/WaukeeChristianChurch/


Waukee Area Chamber of Commerce

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Waukee Economic Development Bus Tour
The Waukee Area Chamber of Commerce Economic Development Committee will host the 8th annual Waukee Economic Development Bus Tour on Thursday, Sept. 10 at 4:00 p.m. The tour will take place virtually. This event is open to the public and will highlight community information as well as business, school and residential development. Registration is required. To register, please visit our website at waukeechamber.com. Please contact the Waukee Area Chamber of Commerce with any questions at 515-978-7115 or info@waukeechamber.com.

Waukee YP
Waukee Young Professionals (Waukee YP) is a committee of the Waukee Area Chamber of Commerce, connecting and providing growth opportunities for young professionals who work or live in the Waukee area. Join us for the next Waukee YP Casual Coffee or Social!  

New Businesses
The Waukee Area Chamber of Commerce has welcomed 23 new members this year! Recent Waukee business openings include The Nest Pediatric Dentistry, Firestone Complete Auto Care, Fleet Farm, RE/MAX Concepts and Sleep Inn & Mainstay Suites!

In addition, Timberline Family Dental recently held a groundbreaking ceremony with plans to open in the spring of 2021. Please check our calendar at waukeechamber.com for other events and join us to help our new business owners feel welcome in Waukee!

Three Investing Mistakes To Avoid During Uncertain Times

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Investing in the stock market provides you with an opportunity to put your money to work.  Historically, the Standard and Poor’s 500 Index has returned close to 10 percent on an average annual return.1 Of course, past performance is no guarantee of future results. But most investors fail to take full advantage of this opportunity. In fact, they often earn considerably less than the average market return.

A recent report from DALBAR Inc. showed that the average investor in 2018 lost twice the amount of money compared to the S&P.  For example, the average investor lost 9.42% in the S&P 500 index which only was down 4.38%. Even during positive months like August of 2018 when the S&P was up 3.26%, the average investor could not beat the market. 2 

Why does this happen? There are three big mistakes investors tend to make—over and over again.

Mistake #1: Trying to time the market.
It’s impossible to predict when you should sell ahead of a downturn or start buying before a resurgence. When investors try to time the market, they often miss the mark, buying high or selling low — or both. In the process, they negatively affect their potential return.

People who think they know that the market is about to drop (or make a comeback) may be kidding themselves. No one knows for certain what will happen next. What is predictable is that the market will experience periodic volatility.

So instead of trying to time the market, you can plan for volatility by engaging in a long-term investment strategy and using dollar-cost averaging — purchasing a certain amount of an investment on a set schedule. That way, you’ll be purchasing more stock when the price is low, less when the price is high. Of course, a program of systematic investing does not ensure a profit or protect against losses in declining markets. An investor should consider his or her ability to continue purchases during periods of declining prices, when the value of their investment may be falling. 

Mistake #2: Reacting emotionally.
Warren Buffett, one of the most successful investors ever, famously advised against letting emotions sway investment decisions when he said, “Be fearful when others are greedy and greedy when others are fearful.” 3

It’s easy to feel confident and excited about investing when markets go up. It’s also natural to experience panic when markets drop and you start seeing losses in your portfolio.

But giving in to these emotions leads most investors to sell low (when the market goes

down, and people are worried about “losing” money) and buy high (when the market goes up, and securities are more expensive).

Mistake #3: Believing you know more than the market.
Most economists and financial experts believe the stock market is efficient. This means the prices of securities in the market reflect their actual value.

But some investors act on hunches and predictions about what the market (or specific securities within it) will do next. Remember that professional investors and fund managers have access to an incredible amount of information that they use to make investment decisions, and that information is not readily available to the average investor. 

The bottom line.
You can avoid these three common mistakes by contributing consistently to your investment accounts each month (regardless of what the market is doing), assuming that you can afford to do so, working with a financial professional who can keep you calm and thinking rationally when you want to react emotionally, and sticking to your overall financial plan and investment strategy — instead of trying to guess the next hot stock.

This educational, third-party article is provided as a courtesy by Josh Ervasti, Agent, New York Life Insurance Company and Registered Representative for NYLIFE Securities (member FINRA/SIPC), a Licensed Insurance Agency. NYLIFE Securities is a New York Life company. I am located at 4855 Mills Civic Parkway, Suite 200, West Des Moines, IA 50265. To learn more about the information or topics discussed, please contact Josh Ervasti at (515) 518-1632 or Josh@R2FinancialStrategies.com. 

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1Eric Reed, “What is the S&P 500 Average Annual Return?” Yahoo Finance, November 2019

2DALBAR Inc, “Average Investor blown away by market turmoil,” March 2019. https://www.dalbar.com/Portals/dalbar/Cache/News/PressReleases/QAIBPressRelease_2019.pdf 

3Adam Brownlee, “Warren Buffett: Be Fearful When Others Are Greedy, ” Investopedia, April 5 2019.  https://www.investopedia.com/articles/investing/012116/warren-buffett-be-fearful-when-others-are-greedy.asp

FarmHer

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Agriculture is omnipresent in the lives of many Iowans.  Even if you didn’t grow up on a farm yourself, chances are your parents and/or grandparents did. 

Traditionally, the image that comes to mind when most of us picture a farmer is that of a man—a male farmer out in the fields, in the tractor or climbing a grain bin. 

But Waukee resident and Iowa native Marji Guyler-Alaniz, through her multimedia business, FarmHer, is working tirelessly to change that.

Originally from Webster City, Alaniz moved to central Iowa and spent most of her childhood near Grimes.  Although her grandparents farmed, she didn’t originally set out to work in the agriculture industry. Fresh out of Grand View University with a degree in graphic design and journalism and a minor in photography, she landed in the marketing department at Johnston-based Rain and Hail, one of the largest crop insurance companies in the nation.  Alaniz spent the next 11 years moving up the corporate ladder. By early 2013, however, she realized it was time for a change.

Marji Guyler-Alaniz

According to Alaniz, there wasn’t one specific factor that prompted her to “figure out what career 2.0 was,” as she put it.  Having given birth to her second child and noticing that her life wasn’t slowing down, she realized she was no longer fulfilled by her corporate role.

“Insurance is important, but I needed a change, and a big one at that!” she explained.  “I knew if I didn’t take the leap then, I might blink and realize that I had spent my life working on something that didn’t light a fire in me.”

With the support of her husband, and motivated by the desire to be a role model for her kids, Alaniz left her job in February 2013, with no concrete plans for what was next.  “To say it was a major change is an understatement,” she said. “I had no concept of FarmHer [at the time]. I knew I wanted to incorporate photography into whatever I did, but I wasn’t sure what that was.”

As it turns out, a major sporting event provided the impetus that pushed her in that direction.  “The Super Bowl was on just two days after I left my job, and a commercial during the game sparked the fire that led me to start FarmHer as a photography project just a few months later!” said Alaniz.

Looking to bring women to the forefront of agriculture, Alaniz spent the summer of 2013 photographing a few such women in Iowa. She published those pictures on a “very basic,” photography-focused blog, plus social media pages, in July of 2013.

“I can’t say I expected, nor was I prepared for what came next,” said Alaniz.  FarmHer quickly garnered attention and gained traction. “There wasn’t really anything else like it out there,” she explained. 

Women in agriculture not only began to engage with and participate in FarmHer’s content, but they started to share their own stories, as well.  Some of the women requested t-shirts, so Alaniz began to sell a few. The ball kept rolling, and by the fall of 2013, Alaniz had incorporated FarmHer into a business.  “Then,” she said, “the real work began!”

Alaniz began 2014 with the goal to push FarmHer beyond the online world.  Working with the Small Business Development Center in Des Moines to create a business plan, she undertook small speaking engagements, photography displays, gallery shows and conferences—and lots of them.  “Everywhere I went, I tried to make sure I introduced myself to as many people as I could, and introduced them to FarmHer,” she said.

It paid off.  Soon, Alaniz had filled her calendar for 2015, as well.  2015 also marked the first of what would become many Grow by FarmHer ticketed events, which sold about 200 tickets to young women from around the state.  The events, which provided young women with the chance to network with peers, connect with industry professionals and hear from speakers, proved enormously popular, and by 2016, over 1,000 young women from four states had participated.

2016 brought even more radical changes for FarmHer.  Alaniz had been contacted the year before by the founder of RFD-TV, a national cable TV network focused on rural America.  With their support, Alaniz and her team took FarmHer to a weekly, 30-minute television show, airing in over 50 million households around the country.

“That was a turning point for FarmHer,” she said.  Episodes spotlighted, among others, a woman running an urban goat dairy in Tampa, Florida, as well as an 80-year-old Texas resident singlehandedly running the family ranch.  The show was a hit from day one on RFD-TV, and with that momentum, FarmHer was able to attract large, national advertisers to the show. Today, FarmHer is in the middle of its fourth season on RFD-TV and is beginning to film the fifth.

The expansion of the FarmHer brand didn’t stop with TV.  “I ran with wide-open arms at any ways in which I could grow the brand and bring diversity to our business,” said Alaniz.  She and her team expanded the brand’s events, tried out an online community, expanded its merchandise offerings, and added a podcast in 2017.  In early 2018, the podcast expanded as well, airing on Sirius XM Channel 147 as the hour-long “Shining Bright by FarmHer” radio show.  

All this expansion eventually prompted some difficult decisions.  Alaniz had the opportunity to go through the Goldman Sachs 10,000 Small Businesses Program last year, which is designed to give entrepreneurs greater access to education, capital and business support services.  “It was the perfect time to look at the lines of business we had built with a really discerning eye,” she said.

With 26 TV episodes per year, 52 radio shows, nine ticketed Grow by FarmHer events, and countless speaking engagements and other events, Alaniz had been spending more time on the road than she wanted.  “I took the chance that Goldman Sachs offered to refine our business and refocus on our main goal—telling the stories of the women who are a part of food and farming,” she explained. With that in mind, she arrived at the difficult decision to pull back from FarmHer’s events in 2020 and focus exclusively on the brand’s media.

So, what’s next for FarmHer?  Quite a bit. Fans will see the same media—photography, TV and radio—with an even richer focus on storytelling.  The team will also work to expand the brand’s digital reach.

“I know our stories have the ability to resonate with an even wider audience than we have already reached, and my team and I are really focused on making that happen through this year and into the future,” said Alaniz.

Also on the agenda this year is the introduction of RanchHer, another television show that will air on The Cowboy Channel, a network of RFD-TV. Alaniz is excited to see RanchHer grow, saying that it’s been “sitting on the back burner” to this point.  “It will be a footprint for how we can do the same thing we have done with FarmHer for more women, in different industries and areas,” she said.

One thing will always remain the same about the FarmHer brand, however, and that is the emphasis on the people featured in its stories.  “FarmHer tells the stories of rural communities, food, family and farming—all through the lens of a woman,” said Alaniz. “We tell stories of people.  People who grow food, nurture the soil, raise animals with care and concern, love their families and communities, and work tirelessly to feed the world.”

Above all, Alaniz said, she wants people to know that the women on the other side of her camera are just like the rest of us.  “Sure, their lives might look a little different,” she said. “Their jobs definitely aren’t nine-to-five. It’s not just a job, but a way of life.  Even if you don’t think these stories apply to you, I can promise you, they most definitely do!”

That passion for sharing the stories of women in agriculture—putting women front and center—is what continues to drive Alaniz and FarmHer as a whole.  “There’s a little bit of FarmHer in all of us,” said Alaniz, “and through these women’s stories, we can all connect with that!”

Waukee Lacrosse

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With spring comes the usual sporting events—track meets, golf, and soccer, baseball and softball games.  And as of last year, there’s another option for Waukee athletes: lacrosse.

Lacrosse, which has its origins in various Native American communities, is the oldest team sport in North America.  It existed primarily as a regional sport until roughly 50 years ago, centered in the Mid-Atlantic states. Throughout the last few decades, however, the sport has grown markedly in popularity and has spread throughout the United States.  According to a US Lacrosse survey from 2016, there are now more than 825,000 participants nationwide—an increasing number of which are right here in Waukee.    

Getting the Waukee Lacrosse program up and running involved a tremendous amount of time and effort, according to Michelle Hilsabeck, one of the program’s executive board members. Until last year, interested players would join the very successful West Des Moines Tigers team.  As the sport has grown in the metro, however, the West Des Moines club expanded to the point where it made sense to create another program.

“Waukee was a significant ‘feeder’ city to that program, so it became the logical place to start the next club,” said Hilsabeck.

Adhering to the parameters from the Nebraska Lacrosse Association (the club’s governing organization), organizers began the process of creating a non-profit and finding a board for the club.  Once that had been accomplished, the group was charged with creating budgets, securing funding for uniforms and equipment, finding practice space, creating a game schedule, finding coaches and recruiting players—a process that didn’t happen overnight.

“Some folks from the West Des Moines club and a group of Waukee parents worked for months to get everything ready for the season,” said Hilsabeck.  “2018-2019 was a time of rapid learning.”

But learn they did, and Waukee Lacrosse is now entering its second year.  The program is already seeing a jump in numbers, drawing players from not only Waukee, but Johnston, Urbandale, Grimes and other locations.  According to Hilsabeck, there were over 80 players in the program last year.

“We’re already nearing those numbers [at this point], with registration having only been open for a month,” said Hilsabeck.  Throughout the state, the program had over 500 kids playing last year—a mark they are on pace to surpass. 

Since lacrosse isn’t yet a school-sanctioned sport in Iowa, the program is 100 percent club-based.  “We’re anxious for the growth necessary to get this sport into the schools,” said Hilsabeck.

High school players begin indoor practices in January and move outdoors as soon as weather allows, according to Hilsabeck.  The lacrosse season is a quick one—games begin at the end of March and continue through April. Locally, Waukee will play West Des Moines, Ankeny and Ames.  They will also take on nine teams from Nebraska over the course of the season.

Also on the agenda for the future is the addition of a girls’ program in Waukee.  Currently, the program supports four levels of boys’ teams: high school-age, 14 and under, 12 and under, and 10 and under.  “We’re really interested in getting a girls’ program going again at Waukee,” said Hilsabeck.

Lots of additional infrastructure will be required to achieve that goal, including finding additional coaches and referees, securing more field space and recruiting enough players to field a team.  Currently, interested Warrior women play with the very competitive West Des Moines Tigers team, explained Hilsabeck.

For a sport that perhaps doesn’t have quite the local history of track and field or baseball, lacrosse is certainly emerging as a popular new option for young metro athletes.  Hilsabeck thinks the fast-paced, physical nature of the sport appeals to players and spectators alike.

“Lacrosse gives [players] an outlet where many of the skills they have—running, catching, throwing—can be combined with some different equipment to create a new experience,” she explained.  “I think there are many kids interested in trying something different.”

With burgeoning registration numbers and growing buzz, it’s likely only a matter of time until lacrosse becomes part of the roster of spring sports at area schools.  In the meantime, Waukee Lacrosse’s club season kicks off Sunday, March 29, against Elkhorn South, with an additional JV game later the same day against Northstar, both at Waukee High School Stadium.

Faces of Waukee: Ryan West

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Where did you grow up? 

I was born in Red Oak, Iowa, and grew up on the south side of Des Moines. After graduating from Lincoln High School, I left for the Navy, where I served from 1994-1998. My job in the Navy was a Flight Deck Director on board the aircraft carrier U.S.S. Abraham Lincoln. After the military, I attended and graduated from Simpson College. 

Tell us about your family.

My wife Gayla and I have two children who are 20 and 18. We have lived in Waukee since 2006 and enjoy spending time together as a family. 

Something unexpected happened in your 20’s. Can you share what that was and how it affected you?

When I was 24, I was diagnosed with a pituitary brain tumor and a disease called acromegaly, which is a form of giantism. Among other things, I had brain surgery, radiation and reconstructive jaw surgery as a result of the disease. About 18 months ago, I decided to find a way to use all of this to my advantage.

That led me to becoming a health and wellness entrepreneur, specializing in how to prepare for and overcome adversity. You can read more about my story on my website and in my weekly blog.

More recently, you’ve wanted to help and inspire others. How have you been doing that?

In becoming an entrepreneur, I’ve learned that helping people who are struggling through adversity is actually a great way to help yourself. I created and host the Revealing Healing Motivational Health Story podcast where guests tell their health stories to inspire others. Montel Williams was the guest on my first episode last March, and now we’re closing in on 100 episodes. I’ve also created a fitness app called Resistance Assistance Fitness Made Easy, which is a workout platform that anyone can use.

I use resistance bands to do the training, and we have over 35 weeks of total body workouts, individual body workouts and 20-minute aerobic cardio blasts that anyone can do. In May, I’m launching Adversity University, an online course to help those who have been through adversity use what they have learned to become entrepreneurs themselves. I’m very fortunate to have gone through my own health journey to put me on this path. I wouldn’t have said that two years ago. 

How can readers follow your work?

Website, podcast, speaking and blog: 

ryanwest.live

Fitness website and app:

fitnessmadeeasy.net

Facebook Group:

facebook.com/groups/RevealingHealingFighters

Smart Phones. Smarter Parents.

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The Waukee Community School District has experienced an increasing number of conversations with students, teachers and parents about cell phones, social media and mental/physical health in relation to the use of technology.

In response, the district hosted an event for parents and guardians this past September called SmartDevices SmarterParents. This event focused on how to be healthy consumers and users of technology. It was the first in a series of workshops aimed at identifying how school and community can work hand-in-hand to be part of a solution.

Due to the positive feedback we received from those who attended, we will host a second workshop on Thursday, Jan. 30 from 7:00-8:30 p.m. at the Waukee Innovation & Learning Center (Ashworth & SE LA Grant Pkwy). This event will focus on anxiety, depression, risk and safety planning, substance abuse, body image, device safety, using devices for learning, and parenting with love and logic. All parents, guardians and caregivers of students in the Waukee Community School District are invited to attend.

It will be a night of learning, sharing and conversation, including a presentation, Q&A session and social time for participants to chat and connect with fellow parents, guardians and caregivers who share their concerns. Those who sign up for these workshops will also be provided with ongoing information (e.g., articles, resources, videos, etc.).

As a district, we believe these workshops are a positive step in providing parents, teachers and students with guidance, solutions and support on this increasingly important subject.

The Ins & Outs Of Waukee Urban Chickens

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Chickens can come home to roost in Waukee, but not roosters, after approval of an urban chicken ordinance in November.

The Waukee City Council passed the measure, 4-0, allowing chickens on one- and two-family lots. (Councilmember Shelly Hughes was absent.)

It’s a single-gender proposition—six hens maximum, no noisy roosters. According to the Waukee Backyard Chicken page on Facebook, chickens are relatively quiet. Human conversation has a 60-decibel level; chickens peak at 70; barking dogs, 90; crying babies, 110; and squawking parrots, 135. 

After filing an application, the ordinance requires completion of an Iowa State University Extension and Outreach online course.

The 21-minute, audio-slide presentation is designed to separate dedicated chicken enthusiasts from wannabes. It includes advice on breeds, their care and feeding, as well as the color of eggs desired. It also details costs—coop, feed, bedding, heat lamps and more. 

A short survey follows for certification.

A petition drive previously sought a backyard chicken ordinance in Waukee in 2013, but “kind of died on the vine,” said Brad Deets, Waukee Development Services Director.

A letter to the council then seeking support stated, “Owners of hens prize them as any other pet. Some for their personality, others for their heritage and others for their colors and patterns. Hens, unlike roosters, are friendly, entertaining and quiet… Hens are also part of some citizens’ wish to live a ‘greener’ lifestyle. They readily eat table scraps (keeping them from ending up in landfills), are a natural insect control of lawns, and also provide eggs for the family they live with.”

The latest request began 18 months ago, according to then-councilmember Courtney Clarke. She received 16 emails supporting “urban poultry,” but was “completely against it” at first.

“The more I listened to the people who spoke with us, I realized that a kneejerk reaction was not what was needed,” she said. “We found that a lot more people already had chickens here than we knew, although it was technically not allowed.” 

The council asked city staff to devise an ordinance emphasizing responsible ownership—what Clarke called “neighborship.”

A complaint last summer created an enforcement issue, moving matters along. The city generally issues a warning, but an ordinance violation carries a potential fine of up to $750 per day, depending on the discretion of a district court judge.

Meanwhile, Des Moines allows up to 30 birds (on less than an acre), Cedar Rapids, six, and Sioux City, 50. Some nearby cities simply decree “chickens may not run at large.”

Deets said Waukee’s ordinance relied on model ordinances, but its “unique aspect” is the ISU extension course narrated by Christa Hartsook, its small farms coordinator.

“Sometimes people want to get into it and don’t realize all the upkeep it takes,” said Deets..

Hartsook provides plenty to think about. 

Chickens can be good pets for children while providing lessons in recycling. Leaves, weeds, food scraps and manure in a bin with bedding can become compost in a small garden.

Factors in choosing a breed include disposition, maximizing egg production and egg color. “Hybridized brown-egg-layers,” Hartsook said, are “docile, quiet, adaptable and incredibly productive.”

Some people buy day-old chicks and others purchase pullets—chicks becoming hens at one year—which should come from reputable hatcheries and have vaccinations for common illnesses. 

Then there’s egg color—white, brown, dark chocolate or Easter eggs (pale blue, pink or yellow). 

Costs include the coop, heat lamps (preferably with a red bulb), thermometer, waterers and an incubator for chicks raised from scratch. 

Waterers need to be easily accessible, but keep young birds from drowning. Heat lamps shouldn’t become fire hazards. The birds will determine the lamp’s height—if clustered together, they’re cold; if scattered, it’s too hot.

Food costs $12 to $15 for 50 lbs., based on type. Chickens will eat about 8 ounces per day, depending on the breed. Pine beddings for litter run around $5 per cubic-foot bale.

Hartsook equates constructing a coop to “Fort Knox in 700 easy steps”—“an impenetrable fortress”—while some prefabricated coops cost $1,500. 

Predators must be thwarted. “Almost any animal with a backbone or pointy feet is interested in eating a chicken,” she said.

According to an ISU poll, 92 percent of chicken enthusiasts raise them for eggs; 72 percent for pets; 42 percent for bug control; 38 percent for manure; and 27 percent for meat.

The Centers for Disease Control and Prevention have warned about possibly contracting salmonella. In 2016, 250 chicken and duck hobbyists were hospitalized and one died.

A “large contributing factor,” CDC veterinarian Megin Nichols stated, was people treating birds like pets, kissing or snuggling them and letting them walk around the house.

Poultry can carry salmonella bacteria in their intestines and shed it in their feces. The bacteria attach to feathers and dust and brush off on shoes or clothing.

Prevention is basic: Wash hands thoroughly after handling birds, eggs or nesting materials. Leave shoes worn in a coop outside.

In Waukee, once a backyard chicken application is made, Deets said, a compliance officer will check if things are in place, and annual inspections will take place thereafter. 

How to Stick to Healthier Habits, with Erin Good

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January 1, 2020 marks the beginning of not only a new year, but a new decade. And of course, New Year’s brings with it the traditional resolutions—for many of us, they include eating better and exercising more.  However, it’s also notoriously difficult to stick to these resolutions.

According to U.S. News & World Report, the failure rate for New Year’s resolutions is around 80 percent, and most people have abandoned theirs by the middle of February—not exactly encouraging odds.  Even worse, the demoralized feelings this can cause can lead to a lack of motivation and confidence that can permeate other areas of our lives.

So, if we want to use the start of a new decade to make permanent, positive changes in our eating and exercise habits, how can we best set ourselves up for success? 

Luckily, Waukee Hy-Vee Dietitian Erin Good, RD, LD, has some great ideas.

Good, of course, is very familiar with the struggle to stay committed to healthier habits from her work in nutrition.  One thing she recommends to help you stay committed is adding the word “no” to your vocabulary, pointing out that “saying ‘yes’ to your New Year’s resolution may mean saying ‘no’ to something else.”

 “Say ‘no’ to a TV show to choose exercise, say ‘no’ to lunch out at work to choose bringing leftovers from home, [and] say ‘no’ to overcommitting yourself and instead keeping time for yourself and your needs, health and happiness,” she advised.

Two other strategies Good recommends for people working to implement new habits are to start small and consider convenience.  In terms of healthier eating, “Are you more likely to eat more vegetables if they’re already cut and cleaned for you?” she asks.  “Would you roast more veggies if all you had to do was toss them in oil and season to taste?”

Considering the simplest ways to make things more convenient can go a long way.  Frozen veggies—many of which are available in steamable packages that are ready to eat after five minutes in the microwave—are another easy way to work in more servings per day.  

According to Good, considering convenience can also be crucial when considering workout options.  She recommends finding a gym with a convenient location and drive time.

She also said that it pays to consider which forms of exercise are most motivational for you, and to determine whether you would benefit more from attending group classes or having a workout buddy for extra accountability.

In terms of healthy habits, the ones Good recommends to just about everybody are some of the most familiar.  Upping your water intake is one of them. She says you should aim to drink half your body weight in ounces of water daily.  “Carry your water bottle with you everywhere, like you do your wallet,” she said.

And we could all stand to keep a close eye on our added sugar intake.  Many people are surprised to learn that the dietary recommendation for daily added sugar is no more than 25 grams per day.  (For reference, a 12-oz. can of Coke contains 39 grams. Yikes!)

To make things worse, added sugar can be found in items like salad dressings and pasta sauces, in addition to the usual suspects, like soda and candy.  Good recommends being thoughtful about how you spend your daily added sugar allowance, deciding whether you would prefer to enjoy it on things like candy, cookies or your favorite condiments.  Less added sugar means fewer empty calories, making it easier to keep off unwanted pounds.

Other habits Good universally recommends to clients include—yay!—sleeping more.  “Find two to three days per week that you can go to bed 15-30 minutes earlier, and/or wake up later,” she advises.  “Extra sleep equals extra control of your hunger hormones.” Think of this as permission to relax (and maybe sleep in) a bit more often.

Good also points out that being connected with others can help boost a healthy mindset.  “Surround yourself with friends, family and coworkers that have similar health goals as you,” she said.  It can be easier to stick to healthier habits when those around you are trying to do the same.

And of course, don’t be afraid to reach out for support when you need it. Committing to making healthy changes is difficult in the best of circumstances, and we could all benefit from added guidance now and then.  If you’re not sure where to start, or need more inspiration, motivation or clarification on which foods are best for you, Good recommends scheduling a free, personalized nutrition tour with your local Hy-Vee dietitian.

“Dare to do this new decade differently, starting with the foods you place in your shopping cart,” she said.  “Walk with a nutrition expert by your side aisle-by-aisle at Hy-Vee and find the best foods to keep you fit, focused and full of energy in 2020.”  

With some smart planning, support from the people in our lives and extra shut-eye, this can be the year our New Year’s resolutions finally stick.  Armed with these tips, you’ll be ready to commit to a healthier lifestyle as we head into a new decade!

Faces of Waukee: Bruce Huckfeldt

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Tell us about your family.

My wife Kaylee and I have been together for 11 years. We have two amazing children—Vienna (8) and Hudson (3). We moved to Waukee in 2013 and absolutely love our city. It’s an excellent place to raise children. We love going to movies, eating tacos, family-centered events and attending community activities. 

You have a strong affinity for personal fitness. Where do you think that started? 

It started in high school. I was too small to really participate in any sports, so once I graduated and finally grew, I started lifting weights. I really enjoyed watching mixed martial arts fights and ended up giving it a shot for a few years. Fighting requires you to be in excellent shape, so I ramped up my weightlifting and cardio. I quickly moved from fighting to powerlifting (bench, squat and deadlifting competitions) where I did okay, but injuries were very common when lifting so heavy.

A few years later, I ran a race with friends and did really well and beat all of them. I realized that if I actually trained, I could do well in competitive running. Over the last five years, I’ve run about 70 races and placed in the top 10 in over 40 of them. Even though I’m 39 years old, I’m still getting better. I’ve set some lofty goals to run the Booneville Backwoods 50k in May and then do the Ironman 70.3 in Des Moines in June. I love doing things that people say are impossible or too hard. 

You came up with a really great way to give back to our veterans. Tell us about that.

I spent this summer and fall training for the Des Moines Marathon. When I was just a few days away from running it, I kept wondering what I was going to do once it was over. I love having goals or something on the calendar to look forward to. I was sitting on a stationary bike at the Waukee YMCA, looking out the window, and I began wondering how many streets are in Waukee.

I found out that there were just over 200 miles worth of streets and decided it would be a perfect challenge for myself. Not long after I decided to do it, I thought about Veterans Day and how I could give back. I called the Wounded Warrior Project and they immediately set up a fundraising page. I set a goal of raising $5,000 for our veterans by running every street in the month of November while carrying a huge American flag. I used social media to spread the word, and by the end of the event, we had raised $7,000! 

How can readers follow your progress and/or donate to the cause? 

The fundraiser link is still open and the Wounded Warrior Project told me it will stay open permanently.

If you go to my website, Road2Gold.net, right in the middle of the page is a big star that says DONATE HERE.

The run is officially over and ended up being 208 miles. I will continue to do events in the future and will share on my website or Instagram/Twitter @GoldMedalDad

As someone who maintains an active lifestyle, do you have any tips for those wanting to begin down that road? 

I always tell everyone, JUST GO! If you’re thinking about going to the gym, just go. If you’re thinking about signing up for a race, just go do it. If you dwell or procrastinate, you’re less likely to do it. I follow a lot of champions, Olympians and motivational people on my social media so when I open my social media feeds,

I’m filled with inspiration. It makes me want to be better every day. Don’t spend the money on special clothes, supplements or programs. Just get started and become dedicated first. Earn those special clothes or shoes once you’ve hit monthly or weekly goals. Lastly, throw away the junk food in your cupboards and buy healthy items, natural items and lots of fruits and veggies! Also, drink water—all day, every day. 

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