Wellness Presentation

Wednesday September 25th 10:00am

I have been asked to speak at The Lodge at Grand Junction Senior Living

When: Wednesday September 25th
Time: 10am
Where: The Lodge at Grand Junction 2656 Patterson Road Grand Junction, CO 81506

This presentation will focus on the importance of exercise for Seniors. No need to RSVP all is welcome!

Please join us to learn more about movement and the benefits it can have on your body!

  • How exercise can help relieve pain.
  • Maintain physical exercise without furthering
  • Why balance is so important.
  • Physical activity can help prevent many common diseases.
  • How exercise can decrease the risk of falls.
  • Regular physical activity and fine-tuned motor skills benefit cognitive function.
  • Water and food intake keeps you Healthy

About Speaker – Dannette Fritzlan

Dannette was born and raised in Grand Junction. Having a medical back ground working for St. Mary’s hospital and a local doctor she understands what it takes to stay healthy. After becoming a personal trainer she opened her own gym to do what she is passionate about and that is to help people. After 8 years of having a successful gym, working with athletes, helping individuals with exercise therapy, all types of people wanting to get in shape and adding to her business where she took over a local program helping cardiac and respiratory patients in a monitored workout environment, Dannette decided to close her gym and became mobile. Making it more convenient to workout and receive therapy in your own home or location of your choice. Dannette is always expanding her education. Besides being a personal trainer she is an exercise therapist, nutritionist, health coach and will finish her schooling the end of next year to receive her licenses as a Functional Medical Practitioner.

Do you suffer from back aches?

Do you experience tightness in your back?

Here are some stretches I recommend.

Back stretches:

Do each back stretch 5 to 8 times each. Hold 10 to 15 seconds, release the stretch then preform the same stretch again until all reps are complete. Move to next stretch and so on. Do each day. If back gets tight during the day do these stretches twice a day.

Chili Garlic Instant Pot Noodles


1/2 cup soy sauce
2 tablespoons brown sugar
2 tablespoons white vinegar
1 tablespoon chili garlic paste (more to taste! yumms)
1 tablespoon olive oil
3 cups water
8 oz. uncooked brown rice noodles
1 lb. raw chicken breasts, cut into small pieces
2 red bell peppers, sliced thinly
peanuts, green onions, and/or sesame seeds for garnish


Instant Pot: Place all ingredients except red peppers in the Instant Pot. Cook for 3 minutes (manual). Release steam immediately (if you get  platter, pause for a minute or two and then try again).

After: Mix in the red bell peppers and toss gently, adding a little more water or oil as needed (it will be very sticky).

Serve with garnishes – add hot sauce for an extra kick.

Method for less sticky noodles: Reduce water amount to 1 /2 cup. Soak rice
noodles in a cold water in a separate bowl. Add all ingredients to Instant Pot except rice noodles and red peppers. Cook for 5 minutes. Stir in a tablespoon of cornstarch slurry (to help the sauce thicken) and add the soaked noodles and raw peppers. Cover and “warm” until noodles and peppers are softened and sauce is coating the noodles.

Chicken needs to be cut into small, bite-sized pieces in order for it to cook in 3 minutes along with the rice noodles. If you don’t have chili garlic paste, use fresh minced garlic and something for heat, such as ground cayenne pepper. These noodles are meant to be sticky. Even when you add water at the end to help them loosen up, they will still be sticky. Mushy? No, unless you overcook them. Sticky? Yes. That’s what happens when you cook them from start to finish in the Instant Pot. All their starch hangs on for dear life. As mentioned, I kind of loved it this way, which is why I kept the recipe to reflect that. If you don’t want them to be sticky, I would suggest a traditional stir fry method (like this!) OR the method outlined in the notes above!